Ingredients

• 1 pound green beans, trimmed
• 4 teaspoons chopped fresh dill
• 1 tablespoon minced shallot
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon whole-grain mustard
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper

Fresh Herb & Lemon Bulgur Pilaf

Preparation

1. Heat oil in a large high-sided skillet or broad shallow saucepan with a tight-fitting lid over medium heat until hot enough to sizzle a piece of onion. Add onion, reduce heat to medium-low and cook, stirring often, until golden brown, 12 to 18 minutes. Stir in garlic and cook, stirring, for 1 minute. Add bulgur, turmeric and cumin and cook, stirring, until the bulgur is coated with oil, about 1 minute.
2. Add broth, carrot, ginger and salt and bring to a boil, stirring. Cover and cook over medium-low heat until all the broth is absorbed and there are “eyes” or indentations in the surface of the bulgur, about 15 minutes. (Do not stir the pilaf.) Remove from the heat and let stand, covered, for 5 minutes.
3. Stir dill, mint, parsley and lemon juice into the pilaf. Serve topped with walnuts.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days. Add more lemon juice and/or salt to taste before serving.

• Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don't confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.
• Tip: To toast chopped walnuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 277 calories; 12 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 39 g carbohydrates; 7 g protein; 10 g fiber; 507 mg sodium; 420 mg potassium.

Nutrition Bonus: Vitamin A (120% daily value), Vitamin C (25% dv), Magnesium (22% dv), Iron (15% dv).

Ingredients

• 2/3 cup reduced-fat sour cream
• 1 teaspoon finely grated lemon zest
• 2 teaspoons lemon juice
• 6 large hard-boiled eggs, (see Kitchen Tip), finely chopped
• 1/4 cup chopped fresh dill
• 1 tablespoon finely chopped red onion
• 2 teaspoons finely chopped rinsed capers, (optional)
• 4 ounces smoked trout, skin removed, shredded
• 1/3 cup finely chopped celery
• 2 teaspoons finely chopped parsley
• 1/2 teaspoon caraway seeds, (optional)
• Pinch of freshly ground pepper
• 12 thin slices whole-wheat bread, or rye bread, lightly toasted

Ingredients

• 1 small shallot, peeled
• 3/4 cup nonfat cottage cheese
• 1/4 cup reduced-fat mayonnaise
• 2 tablespoons buttermilk powder, (see Note)
• 2 tablespoons white-wine vinegar
• 1/4 cup nonfat milk
• 1 tablespoon fresh dill, chopped
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper

Chicken Noodle Soup with Dill

Preparation

1. Bring broth to a boil in a Dutch oven. Add carrots, celery, ginger and garlic; cook, uncovered, over medium heat until vegetables are just tender, about 20 minutes.
2. Add noodles and chicken; simmer until the noodles are just tender, 8 to 10 minutes. Stir in dill and lemon juice.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

• Tip: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

Nutrition

Per serving: 267 calories; 4 g fat (2 g sat, 1 g mono); 90 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 38 g protein; 2 g fiber; 329 mg sodium; 330 mg potassium.