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the oven to 400ºF.
    In a large bowl, whisk together the eggs, milk, parsley, anchovy paste, salt, and pepper. Fold in the tuna.
    In an ovenproof, 10-inch nonstick skillet, heat the oil and butter over medium-high heat. Add the egg mixture and cook, without stirring, for 5 minutes. Scatter the tomatoes on top and continue to cook until a crust forms on the underside and the sides of the mixture have set, about 3 minutes longer.
    Put the skillet in the oven and bake until the center is set, 6 to 8 minutes. Using a heat-resistant spatula, loosen the sides of the frittata and slide onto a serving plate.
    Cut the frittata into wedges and serve hot or at room temperature. The frittata will keep for 3 to 4 days in a covered container in the refrigerator.
    per serving: Calories 297; Protein 25g; Carbohydrates 3g; Dietary Fiber 1g; Sugar 3g; Total Fat 19g; Saturated Fat 6g; Sodium 695mg

    Kale and Mushroom Wrap
kaleand mushroom wrap

    I love vegetables but some days I just can’t eat another salad for lunch! Here is a great way to get your veggies and make them interesting. When you throw warm kale and mushrooms into a wrap with a little goat cheese, they melt the cheese a bit. Cranberries add a little unexpected chewy sweetness. This is easy to pack for lunch on the go. serves 4
    3 tablespoons olive oil
    1 large or 2 small shallots, thinly sliced
    1 medium leek, white and pale green part only, rinsed and thinly sliced
    8 ounces mushrooms, such as cremini, button, or stemmed shiitake, sliced (4 cups)
    Â½ teaspoon kosher salt
    Â½ teaspoon freshly ground black pepper
    1 (8-ounce) bunch kale, stemmed and coarsely chopped
    Â¼ cup vegetable broth
    â…“ cup unsweetened dried cranberries
    2 ounces goat cheese, crumbled (¼ cup), at room temperature
    4 (10-inch) high-fiber multigrain wraps
    In a large skillet, heat the oil over medium-high heat. Add the shallot, leek, mushrooms, salt, and pepper. Cook, stirring frequently, until the vegetables are soft, about 8 minutes. Add the kale and cook until wilted, about 8 minutes. Add the broth and cranberries. Bring to a boil and scrape up the brown bits that cling to the bottom of the pan with a wooden spoon.
    Remove the pan from the heat and stir in the goat cheese. Divide the filling among the wraps. Fold the bottom of each wrap up and roll in the sides, like a burrito, and cut in half. Serve hot.
    per serving: Calories 392; Protein 18g; Carbohydrates 51g; Dietary Fiber 17g; Sugar 3g; Total Fat 20g; Saturated Fat 6g; Sodium 535mg

    Nonna’s Artichokes
nonna’s artichokes

    Artichokes are often served like this as a light lunch in Italy, especially if you know you’re going out that night for a big meal. My grandmother was a huge lover of artichokes and stuffed them many different ways; for us kids, she would use leftover risotto and serve them to us at lunchtime. I like to make these on the weekend, stuffing them with mushrooms, tomatoes, olives, capers, and Parmesan. No matter the filling, artichokes always remind me of my grandmother. serves 6
    Vegetable oil cooking spray
    3 medium artichokes
    1 large lemon, halved
    4 tablespoons extra-virgin olive oil
    3 garlic cloves, peeled
    3 tablespoons anchovy paste
    Â¼ teaspoon kosher salt
    Â¼ teaspoon freshly ground black pepper
    4 ounces mushrooms, such as cremini, button, or stemmed shiitake, sliced (2 cups)
    3 tomatoes, cored and chopped
    Â½ cup medium black olives, pitted and coarsely chopped
    1 tablespoon capers, drained and rinsed
    2 tablespoons freshly grated Parmesan cheese
    2 tablespoons plain dry bread crumbs
    Spray a 9 × 13-inch glass baking dish with vegetable oil spray.
    Bring a large stockpot of salted water to a boil over high heat.
    Cut the tops off of the artichokes and trim the stems. Halve the artichokes lengthwise and rub the cut sides of the artichokes with the lemon halves. Squeeze the juice from the lemon halves into the water and add the lemon halves, too. Add the artichoke halves, cover,