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3. Add the cucumber and cooked potatoes to the dressing in the bowl; season with pepper. Toss to coat evenly. Divide the salad among 4 plates; arrange the mackerel on each. Serve, garnished with greens.

FIT TO EAT RECIPE PER SERVING: 234 CALORIES, 15 G FAT, 15 MG CHOLESTEROL, 7 G CARBOHYDRATE, 800 MG SODIUM, 20 G PROTEIN, 3 G FIBER

frisée with lardons and poached eggs

SERVES 4 AS AN APPETIZER

2 tablespoons distilled white vinegar

4 large eggs

1 large head frisée (about 5 ounces), washed and spun dry

6 ounces (about 4 slices) thick-cut bacon, cut into ¼-inch-thick strips

3 tablespoons finely chopped shallot

¼ cup red-wine vinegar

Coarse salt and freshly ground pepper

1. Bring a large, deep skillet of water to a boil. Reduce to a simmer; add the white vinegar. Fill a saucepan with warm water; set aside. Break an egg into a small bowl; holding the bowl just over the vinegar water, gently slide the egg into the water. Repeat with the remaining eggs. Poach about 2 minutes (longer for firm yolks). Use a slotted spoon to transfer the eggs to the pan of warm water.

2. Place the frisée in a large bowl; set aside. Cook the bacon, stirring occasionally, in a medium sauté pan over medium-high heat until golden brown, about 3 minutes. Add the shallot; cook 1 minute. Add the red-wine vinegar; bring to a boil, swirling to combine. Pour over the frisée. Season with salt and pepper; toss to coat evenly.

3. Divide among 4 plates. Drain the eggs, and top each salad with one. Sprinkle the eggs with salt and pepper. Serve immediately.

roasted chicken salad

SERVES 6

Use a store-bought roasted chicken to save time. To take this salad on a picnic, pack it in an airtight container and keep it fresh in a cooler.

1 cup pecan halves (about 3 ounces), broken in half lengthwise

1 whole roasted chicken (about 3 pounds), skin removed

8 scallions, white and light-green parts only, trimmed and thinly sliced

2 stalks celery, strings removed and thinly sliced

8 ounces lady apples (about 4), or Fuji apples (about 2 medium), cored and sliced into bite-size pieces

5 tablespoons golden or dark raisins

1 tablespoon coarsely chopped fresh oregano leaves

Coarse salt and freshly ground pepper

Sour Cream Dressing (recipe follows)

1. Preheat the oven to 350°F. Spread the pecans in a single layer on a rimmed baking sheet. Toast in the oven until fragrant, stirring occasionally, about 10 minutes. Remove pecans from the pan, and let cool completely.

2. Pull the chicken from the bone; discard the bones, and cut the meat into ¾-inch pieces. Transfer to a medium bowl; add the scallions, celery, apples, raisins, and oregano. Season with salt and pepper. Add the dressing; toss to combine. Chill, covered, until ready to serve.

sour cream dressing

MAKES ABOUT 1 CUP

½ cup mayonnaise

2 tablespoons sour cream

¼ cup cider vinegar

Coarse salt and freshly ground pepper

In a small bowl, whisk together the mayonnaise, sour cream, and vinegar; season with salt and pepper. Refrigerate, covered, until ready to use, up to 4 days.

salmon and golden beet salad with crisp bacon

SERVES 4

8 small golden beets (about 10 ounces)

3 tablespoons extra-virgin olive oil

¼ teaspoon coarse salt

4 slices turkey bacon (about 2¼ ounces), sliced crosswise into thin strips

½ lemon, sliced into 4 rounds

4 salmon fillets (6 ounces each)

1 shallot, finely chopped

1½ tablespoons white-wine vinegar

1 pound baby spinach

Freshly ground pepper

1. Preheat the oven to 350°F. On a piece of aluminum foil, toss the beets with 1 tablespoon oil and the salt; wrap the beets in foil to make a packet. Cook until the beets are easily pierced with a fork, about 35 minutes. Let cool; peel the beets, and slice them into ¼-inch-thick rounds.

2. Cook the bacon on another baking sheet until crisp, about 10 minutes. Transfer to a paper-towel–lined plate; let drain.

3. Place the lemon slices and 6 cups water in a large saucepan; bring to a boil. Reduce heat; add the salmon,