Serves 6.

From "The EatingWell Diet," by Jean Harvey-Berino with Joyce Hendley.

• 4 egg whites

• 4 eggs

• 1 c. skim milk

• 2 tbsp. Dijon mustard

• 1 tsp. minced fresh rosemary

• 5 c. chopped spinach

• 4 c. whole-grain bread, crusts removed if desired, cut into 1-in. cubes (about 1/2 -lb., or 4 to 6 slices)

• 1 c. diced ham steak (5 oz.)

• 1/2 c. chopped jarred roasted red peppers

• 3/4 c. shredded Gruyère cheese

Preheat oven to 375 degrees. Coat an 11- by 7-inch glass baking dish or a 2-quart casserole with cooking spray.

Whisk egg whites, eggs and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine and set aside.

Wilt spinach: Rinse greens thoroughly. Transfer to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in it. Microwave on High until wilted, about 2 to 3 minutes. Squeeze out any excess moisture from the greens before adding them to the recipe

Toss spinach, bread, ham and peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.

Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.

Calories276Fat10 gSodium746 mg

Carbohydrates25 gSaturated fat4 gProtein21 g

Dietary fiber3 g

Makes 4 (11/4 cups each) servings.

From "The EatingWell Diet."

• 1 1/2 lb. zucchini (about 3 medium), cut into 1-in. pieces

• 1 tbsp. chopped fresh tarragon or dill, or 1 tsp. dried

• 3/4 c. shredded reduced-fat Cheddar cheese (3 oz.)

• 1/4 tsp. salt

• 1/4 tsp. freshly ground pepper

Place broth, zucchini and tarragon (or dill) in a medium saucepan; bring to a boil over high heat. Reduce to a simmer and cook, uncovered, until the zucchini is tender, 7 to 10 minutes. Purée in a blender, in batches if necessary, until smooth.

Return the soup to the pan and heat over medium-high heat, slowly stirring in cheese until it is incorporated. Remove from heat and season with salt and pepper. Serve hot or chilled.

Nutrition information per serving:

Calories115Fat5 gSodium448 mg

Carbohydrates7 gSaturated fat3 gProtein10 gDietary fiber2 g

Note: Garam masala is a fragrant blend of ground spices commonly used in Indian cooking. It's in the spice section of many supermarkets and in specialty stores. From "The EatingWell Diet."

• 1/2 c. low-fat plain yogurt

• 2 tbsp. mango chutney

• 2 tsp. garam masala or curry powder, mild or hot

• 4 bone-in chicken thighs (1 3/4 -2 lb.), skin removed, trimmed of fat

• 1 mango, diced

• 1/4 c. finely diced red onion

• 2 tbsp. finely chopped fresh mint

• 2 tbsp. red-wine vinegar

• 2 tsp. brown sugar

Position rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.

Whisk yogurt, chutney and garam masala (or curry powder) in a medium bowl. Add chicken; turn to coat. Remove the chicken from the sauce and transfer to the prepared broiler pan; sprinkle with 1/4 teaspoon salt.

Broil the chicken until the coating is charred in spots, 12 to 15 minutes. Turn the chicken over and continue cooking until it is slightly charred and cooked through, 12 to 15 minutes more.

Meanwhile, combine mango, onion, mint, vinegar, brown sugar and the remaining 1/4 teaspoon salt in a medium bowl. Serve the chicken with the mango salad.

Nutrition information per serving (1 thigh and about ½ cup salad ):