NUTRITION INFORMATION: Per serving: 199 calories; 3 g fat (1 g sat, 1 g mono); 4 mg cholesterol; 35 g carbohydrate; 9 g protein; 2 g fiber; 109 mg sodium; 106 mg potassium.

Tart lemon and tarragon liven up this three-pea saute, terrific served with grilled chicken or fish.
NUTRITION INFORMATION: Per serving: 111 calories; 4 g fat (1 g sat, 2 g mono); 3 mg cholesterol; 15 g carbohydrate; 5 g protein; 5 g fiber; 127 mg sodium.

Nutrition bonus: Vitamin C (40% daily value), Vitamin A (35% dv).

NUTRITION INFORMATION: Per serving: 270 calories; 10 g fat (2 g sat, 6 g mono); 4 mg cholesterol; 44 g carbohydrate; 13 g protein; 15 g fiber; 729 mg sodium.
Nutrition bonus: Vitamin A (70% daily value), Vitamin C (35% dv), Calcium (30% dv), Iron (25% dv).

MAKE AHEAD TIP: The spinach-and-bean mixture can be stored, covered, in the refrigerator for up to 2 days. Reheat in the microwave

Winter squash contributes a rich, full flavor to a simple barley pilaf. Gremolata, an Italian mixture of parsley, lemon zest and garlic, gives the dish a lively finish. The pilaf is an excellent accompaniment to chicken and pork, but would stand on its own with the addition of Parmesan.
NUTRITION INFORMATION: Per serving: 194 calories; 2 g fat (0 g sat, 1 g mono); 1 mg cholesterol; 40 g carbohydrate; 6 g protein; 8 g fiber; 149 mg sodium.
Nutrition bonus: Vitamin A (180% daily value), Vitamin C (45% dv), Fiber (30% dv).

Here’s a great make-ahead dinner—and leftovers are welcome for lunch the next day. If you make it ahead, don’t add the salt and pepper until just before serving. That way, the salt won’t render the vegetables soggy and the pepper won’t lose its bite. Make It a Meal: Scoop up this salad with warm corn tortillas.
NUTRITION INFORMATION: Per serving: 410 calories; 16 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 57 g carbohydrate; 16 g protein; 13 g fiber; 482 mg sodium; 537 mg potassium.

Nutrition bonus: Vitamin C (80% daily value), Iron (25% dv), Vitamin A (20% dv), Potassium (15% dv).