The search for crispy, non-fried, chicken tenders — a year-long quest — has led to this: Omega-3, calcium, and iron-rich, heart-healthy seeds. This is not your fast-food chicken tender recipe.

30 min · 761 CAL · 56g PROTEIN

It's amazing how one of the easiest slow-cook recipes ever can yield results that will have everyone swooning. By the time these beef spare ribs are done, they will be falling off the bone into a sauce bath that is both comforting and complex. Whip together some milk-braised cabbage and rice and dinner is ready to be served.

10 min, plus slow cook · 716 CAL · 37g PROTEIN

If you haven’t heard of cioppino it’s probably because we live in the midwest, leagues away from a proper dock-side fish market. But this delicious vegetable-based “Catch of the Day” soup is filled with all kinds of goodies from the sea — like shrimp, crab, scallops and cod — simmered in a tomato broth with herbs.

30 min, plus slow cook · 584 CAL · 42g PROTEIN

Who doesn’t love walking into a house that’s had chili stewing? This classic recipe leaves plenty of room for personal touches, and comes with seasonal vegetables to mix in or have on the side.

35 min, plus slow cook · 884 CAL · 55g PROTEIN

When I traveled to Greece, saganaki (fried cheese) was on every menu. At the time, I had no appreciation for this hard salty cheese because I was hoping it would be gooey like Wisconsin fried cheese curds. Too bad, since some restaurants lit it on fire before serving! The saganaki in this recipe is bite-sized, perfect for topping a traditional Greek salad with crunchy, salty nuggets.

30 min · 733 CAL · 19g PROTEIN

Nothing says winter like a warm bowl of pasta covered in thick sauce. This vegetarian bolognese dinner incorporates lentils into a red-wine based tomato sauce stewed with porcini mushrooms, cauliflower, carrots, celery, and onion, and topped with grated Pecorino Romano.

30 min · 820 CAL · 38g PROTEIN

I wanted to include a Jacques Pépin recipe on the roster, since he is brilliant at creating tasty dishes that take less than 30 minutes to make. These steamed drop-biscuits are tinged with ricotta cheese and covered with a luscious red pepper sauce and topped with Parmesan cheese.

45 min · 412 CAL · 15g PROTEIN

In this dinner, we riff on the fundamental mirepoix (carrot, celery, and onion) to offer an array of classic one-pot dinners with a different favorite starch, fresh aromatic herb, and seasonal vegetable every week.

35 min, plus slow cook · 506 CAL · 35g PROTEIN