Spinach-Stuffed Sole

4 servings

We made some minor adjustments to this recipe: using thinly sliced mozzarella instead of grating it, so the cheese stays on top of the sole rather than falling off and forming clumps in the pan; cooking the garlic first instead of adding it later, to release more flavor; and adding a pinch of salt or, for those on a low-salt diet, some lemon juice, to boost the flavor of the stuffing. Serve hot.

Adapted from "Keep the Beat: Heart Healthy Recipes" (see "Sources," at top of the page).

1 teaspoon olive oil

1 clove garlic, minced

1/2 pound small white mushrooms, stemmed and sliced

1/2 pound fresh spinach, washed, stemmed and chopped

1/4 teaspoon dried oregano

Salt or 1/2 teaspoon lemon juice (optional)

4 sole fillets or other white fish (about 11/2 pounds total)

2 tablespoons sherry

4 ounces part-skim mozzarella cheese, thinly sliced

Preheat oven to 400 degrees. Using nonstick spray oil, lightly grease a baking dish large enough to hold all the fish.

In a large skillet over medium-high heat, heat the oil. Add the garlic and stir, cooking about 1 minute. Add mushrooms and cook until tender, about 3 minutes. Add the spinach and continue cooking for about 1 minute or until it is barely wilted.

Remove the skillet from the heat and transfer the cooking juices from the vegetable mixture into the prepared baking dish, leaving the vegetables in the pan. Add the oregano and a pinch of salt or the lemon juice, if using, and stir to combine.

In the center of each fillet, place one-quarter of the vegetable mixture. Wrap each fillet around the mixture and place it seam-side down in the prepared baking dish.

Sprinkle the fillets with sherry, then place the mozzarella slices on top. Bake until the fish flakes easily and the cheese has browned, 15 to 20 minutes. Serve hot.

Per serving: 173 calories, 22 g protein, 6 g carbohydrates, 6 g fat, 90 mg cholesterol, 3 g saturated fat, 408 mg sodium, 2 g dietary fiber

Recipe tested by Pam Kendrick; e-mail questions to food@washpost.com

Barbecued Chicken,

Spicy Southern Style

6 servings

Cayenne pepper gives this sauce some heat, and despite the honey and molasses, it's not overly sweet. We thought this tasted very good, but there wasn't enough meat for 6 traditional servings, so we've changed it to use boneless chicken pieces and adjusted the cooking time. Even so, this recipe yields 3-ounce portions of cooked chicken, which meets the government standard but might seem skimpy.

Adapted from "Keep the Beat: Heart Healthy Recipes."

5 tablespoons tomato paste

1 teaspoon ketchup

2 teaspoons honey

1 teaspoon molasses

1 teaspoon Worcestershire sauce

4 teaspoons white vinegar

3/4 teaspoon cayenne pepper

1/8 teaspoon freshly ground black pepper

1/4 teaspoon onion powder

2 cloves garlic, minced

1/8 teaspoon grated ginger root

11/2 pounds boneless, skinless chicken thighs and breasts

In a small pan over medium-low heat, combine all ingredients except the chicken and cook for 15 minutes. Remove from heat and let cool.

Wash chicken pieces and pat dry with paper towels. Place the chicken on a large platter and coat evenly with half the sauce. Cover with plastic wrap and refrigerate for 1 hour.

Preheat broiler. Line a broiler pan with aluminum foil and place the chicken on the pan. Broil 4 to 5 minutes on each side.

Reduce the oven heat to 350 degrees and spoon the remaining sauce over the chicken. Cover and continue baking for 10 minutes. Remove thighs; bake breasts 10 more minutes. Serve hot or cold.

Per serving: 107 calories, 15 g protein, 6 g carbohydrates, 2 g fat, 48 mg cholesterol, 0 g saturated fat, 65 mg sodium, 1 g dietary fiber

Recipe tested by John Allen; e-mail questions to food@washpost.com

Delicious Oven French Fries

5 servings

Believe it or not, these spices will make you temporarily forget about deep-fried potatoes. The batch we made, while flavorful, was softer than traditional french fries, so we're suggesting mixing the vegetable oil with the spices to evenly coat the fries, rather than brushing the oil on one side after they are put in the pan. Also, many of the fries we made stuck to the pan; set the pan on the lowest rack of the oven so that doesn't happen to yours.

Adapted from "Keep the Beat: Heart Healthy Recipes."

4 large russet potatoes (about 2 pounds), scrubbed

1 teaspoon garlic powder

1 teaspoon onion powder

1/4 teaspoon salt

1 teaspoon ground white pepper

1/4 teaspoon ground allspice

1 teaspoon dried hot pepper flakes

1 tablespoon vegetable oil

Have ready a large bowl with ice water.

Cut the potatoes in half lengthwise, then into 1/2-inch strips. Under cool running water, rinse the potatoes to remove starch, then place them in the ice-water bath. Let sit for 30 minutes to thoroughly chill the potatoes; if making ahead, cover and refrigerate.

Meanwhile, combine the remaining ingredients in a resealable plastic bag.

Place an oven rack on the lowest position and preheat the oven to 475 degrees.

Remove potatoes from the ice-water bath and pat them dry with paper towels. Place the potatoes in the bag with the spices and oil and shake to coat evenly. Spread the potatoes in a single layer on a nonstick rimmed baking sheet.

Cover the sheet with aluminum foil and bake for 15 minutes. Remove the foil and continue baking, turning the fries occasionally until golden brown, 15 to 20 minutes more. Serve hot.

Per serving: 160 calories, 5 g protein, 29 g carbohydrates, 3 g fat, 0 mg cholesterol, 0 g saturated fat, 122 mg sodium, 3 g dietary fiber

Recipe tested by Belle Elving; e-mail questions to food@washpost.com

Smothered Greens

4 to 5 servings

What seems like a voluminous amount of greens cooks down quickly. The turkey, which replaces the traditional pork fat, adds a surprising smokiness, and the taste of cloves is assertive. Our only tweak to this is to suggest a sprinkling of salt, if your diet permits.

Adapted from "Keep the Beat: Heart Healthy Recipes."

2 pounds greens (about 18 cups packed; may use mustard, turnip, collard greens or kale, or a mixture)

3 cups water

1 tablespoon chopped red chili peppers (may substitute with a few drops of hot pepper sauce, such as Tabasco)

1/4 teaspoon cayenne pepper

1/4 teaspoon ground cloves

2 cloves garlic, crushed

1/2 teaspoon dried thyme

1 scallion, chopped (both white and green parts)

1 teaspoon ground ginger

1/4 cup chopped onion

1/4 pound skinless smoked turkey breast, roughly chopped

Salt (optional)

Wash the greens thoroughly in cool water, making sure to get rid of any sand or grit. Remove and discard the stems, and dry the greens slightly with paper towels. Tear the greens into bite-size pieces and set aside.

Meanwhile, in a large pot over high heat, bring the water to a boil and add the remaining ingredients. Once the mixture has come to a boil, add the greens. Stir to incorporate the seasonings and reduce the volume of greens, about 1 minute.

Reduce heat to low and cook, uncovered, 20 to 30 minutes, or until the greens are tender. Add salt, if desired, to taste. Before serving, discard the garlic, if desired.

Per serving (based on 5): 87 calories, 8 g protein, 14 g carbohydrates, 1 g fat, 0 mg cholesterol, 0 g saturated fat, 287 mg sodium, 7 g dietary fiber

Recipe tested by Bonnie S. Benwick; e-mail questions to food@washpost.com