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8 cups water

1½ teaspoons coarse salt

¼ teaspoon freshly ground black pepper

4 radishes, grated

Cilantro sprigs, for garnish

Herbed Yogurt Cheese (recipe follows)

1. Pick over the dried beans, discarding any stones or broken beans; rinse. Place in a large saucepan, cover with cold water by 2 inches, and bring to a strong boil over high heat. Cover, and remove from heat; let stand 1 hour. Drain the beans; set aside.

2. Meanwhile, place the peppers directly on a gas burner over high heat or on a grill. As they turn black, turn with tongs. (Alternatively, place the peppers on a baking pan; broil in the oven, turning as the peppers become charred.) Transfer the charred peppers to a medium bowl; cover with plastic wrap. Let the peppers rest 15 minutes. Transfer to a work surface (do not rinse). Peel off the blackened skin; discard. Halve the peppers; remove the seeds and ribs and discard. Cut the peppers into ¼-inch pieces; set aside.

3. Heat the butter in a large saucepan over medium heat. Add the garlic, onion, carrot, and celery. Cover; cook, stirring occasionally, until softened and slightly browned, about 15 minutes. Add the cumin, coriander, paprika, and cayenne, if using; stir to combine. Stir in the stock, water, beans, and half the roasted poblano chiles. Cover; cook until the beans are soft, about 1½ hours. Uncover; simmer gently until the beans begin to fall apart, about 30 minutes more. Season with salt and pepper. Serve the chili garnished with the remaining poblano chiles, radish, cilantro, and yogurt cheese, if desired.

FIT TO EAT RECIPE PER CHILI SERVING: 369 CALORIES, 169 MG CALCIUM, 4 G FAT, 6 MG CHOLESTEROL, 572 MG SODIUM, 22 G PROTEIN, 11 G FIBER

herbed yogurt cheese

MAKES ABOUT 1 CUP

1 8-ounce container plain fat-free yogurt

2 teaspoons fresh lime juice

¼ cup chopped fresh cilantro

¼ cup chopped fresh flat-leaf parsley

¼ teaspoon coarse salt

Pinch of freshly ground pepper

Line a colander or strainer with several thicknesses of cheesecloth; set over a bowl. Add the yogurt; drain for 1 hour. Transfer the yogurt to bowl of food processor; add the lime juice, cilantro, parsley, salt, and pepper. Purée until well combined. Chill until ready to use, up to 1 week.

FIT TO EAT RECIPE PER SERVING: 8 CALORIES, 29 MG CALCIUM, 0 G FAT, 0 MG CHOLESTEROL, 29 MG SODIUM, 1 G PROTEIN, 0 G FIBER

cock-a-leekie

SERVES 6

This traditional Scottish soup is made with chicken stock, leeks, and potatoes. If you make this soup ahead, you may need to add a bit of water or stock when reheating it.

1¼ pounds skinless chicken thighs (on the bone; 4 pieces)

1¼ pounds skinless chicken breast halves (on the bone; 3 pieces)

4 14½-ounce cans low-sodium chicken broth, skimmed of fat

2 cups white wine or water

2 large celery ribs, halved crosswise

1 large carrot, peeled

2 large garlic cloves, peeled

6 leeks, white and light-green parts only, halved lengthwise, thinly sliced crosswise

12 pitted prunes, quartered (2/3 cup packed)

½ cup barley

½ cup finely chopped fresh flat-leaf parsley

1. Heat a 6-quart Dutch oven on medium-high until hot. Add the thighs; cook until browned, turning once, about 8 minutes. Transfer to a bowl. Repeat with the breasts.

2. Add the broth, wine, celery, carrot, and garlic to the Dutch oven. Bring to a boil; scrape any browned bits from the pot. Return the chicken to the pot, reduce heat, and simmer, skimming as necessary, for 1 hour. Transfer the chicken to a plate; let cool. Transfer the vegetables to another plate; reserve.

3. Add the leeks, prunes, and barley to the broth. Bring to a boil, reduce heat, and simmer until thick, about 40 minutes more. Once the chicken has cooled, shred the meat. Finely dice the carrot and celery. Stir the chicken, carrot, celery, and parsley into the soup, heat through, and serve.

FIT TO EAT RECIPE PER SERVING: 416 CALORIES, 5 G FAT, 132 MG CHOLESTEROL, 32 G CARBOHYDRATE, 754 MG SODIUM, 43 G PROTEIN, 5 G FIBER

lamb stew with jerusalem artichokes

SERVES 6

3 tablespoons extra-virgin