Nut Free

When the leaves start to change color, prepare this earthy dish of seared chicken breasts topped with a sauce made of blackberries, balsamic vinegar, and a hint of brown sugar and lemon zest.

Now you can have all the richness of Alfredo sauce with only a fraction of the usual sodium, saturated fat, and calories. The addition of lemon gives this dish a fresh twist.

Aïoli (ay-OH-lee), a mixture of garlic and mayonnaise, lends itself to a variety of interpretations. Here it gets a slightly sweet, slightly tangy lift from tarragon and Dijon mustard.

This dish is so scrumptious that even low-salt skeptics will be clamoring for a sample. You won’t have to spend much time in the kitchen, but remember to allow time for marinating.

Crisply cooked yellow summer squash, green peas, and onion play deliciously off farro’s earthy flavor.

When you’re rushed for dinner, try this all-in-one-packet combo of chicken and fresh vegetables. While the packets bake, boil some whole-grain pasta to serve on the side.

Just a little full-flavored blue cheese is enough to give a kick to this very-simple-to-fix entrée.

This dish stars chicken that is seared, then cooked in an herbed tomato and wine sauce to keep it moist and tender. Serve on a bed of spinach pasta and add a tossed salad for a tempting and nutritious meal.

Vegetables get plenty of smoky flavor when you grill them, so there’s no need to reach for the salt shaker. Feel free to pop some other vegetables, such as yellow squash and mushrooms, onto the grill, too.

The yogurt dipping sauce, full of fresh basil and a hint of curry, makes this dish especially fragrant and flavorful. Try it with a side of quinoa.

Cassoulet is a stew typically made with beans and several kinds of meat, including sausage. In this version, however, extra vegetables stand in for the meat. The thick, herb-infused broth adds flavor, and fresh, crisp bread crumbs provide a little crunch in every bite.

A showpiece, this incredibly easy and elegant entrée pairs chicken glazed with a peppery raspberry mixture and steamed sweet potatoes seasoned with sugar and cinnamon.

A blend of lentils, brown rice, winter squash, and aromatic vegetables, this dish is easy to prepare on the stovetop or in a slow cooker.

A smooth Dijon sauce enhances the combination of chicken and colorful vegetables. Try this dish with whole-wheat couscous and melon slices.

For a refreshing break from the usual vegetable salsa, toss together an aromatic blend of fresh pineapple, grated ginger, mint, and a splash of fresh lemon.

In Mexico, a tortilla is a type of unleavened bread, but in Spain, a tortilla is an omelet, often served open-face.

This vegetarian take on a classic uses brown rice instead of white, cannellini beans instead of ground beef, and an herby wine vinegar mixture instead of tomato sauce to fill roasted bell pepper halves.

Köfte (KAAF-tee) are Turkish meatballs, usually made with lamb, herbs, and spices. This vegetarian version is sure to become a weeknight standby. Try it with steamed carrots and a romaine-based salad.

On their own, scallops have a rich, sweet flavor. When topped with this bold balsamic sauce, they’re transformed into an extraordinary dish. Serve the scallops and vegetables over steamed rice and add a tossed salad with Sesame-Ginger Dressing (page 95) for a delectable dinner.

As these patties cook, the mozzarella cheese browns and creates a deliciously crisp crust. Prepare the sauce while the patties chill and let it stand at room temperature so the flavors blend.