cooking light 2015 may

MAY 2015

SUPERFAST!

78Speedy Recipes

+

Tacos, Guac & Corn Salad!

A Fresh & EasyMexican Fiesta

Sensational Chicken

Go-To Ground Beef

Succulent Shrimp

Perfect Pork Tenderloin

Extraordinary Eggs

EVERY RECIPE IN 25 MINUTES OR LESS

with Pasta and

Herb Salad

Recipe p. 97

Crispy Chicken!

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ON THE COVER

PHOTOGRAPHY

Jennifer Causey

FOOD STYLING

Marian Cooper Cairns

PROP STYLING

Paige Hicks, Lindsey Lower, and

Claire Spollen

M A Y 2 0 1 5 C O O K I N G L I G H T 1

V O L . 2 9/ N O. 4

TO COOK RIGHT NOW

3 STAFF

FAVESFULL-ON SALAD

Layer some char

onto Vidalia onion

slabs, and rejoice

in the robust

flavor. p. 88

RETRO COMFORT

Swedish

meatballs get a

sweet flavor lift

from red currant

jelly. p. 113

SLUSHY SIPPER

Paloma Frio is a

two-ingredient

glass of frothy,

tangy fun.

p. 127

Features

25 Mains in

25 Minutes

or LessP. 93

Chicken, egg, pork, beef, and shrimp recipes

guaranteed to bring dinnertime delight—fast

¡Rapido

Rapido!P. 124

Celebrate Cinco de Mayo with a party inspired by

Mexican street food.

p.100Grilled

asparagus with fried eggs,

pancetta, and polenta

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p. 108Perfect pork tenderloin

GARDEN TOOLS YOU’LL WONDER HOW YOU LIVED

WITHOUTp. 12

A little char lends

a ton of flavor to

apple-mild Vidalias.”p. 86

Kitchen Confidential135 | Technique Rendering bacon fat

136 | Use It Up Challenge Tahini

139 | The CL Way Make-ahead salad

140 | Our New Book A sample from our new cookbook, The Great Cook

&the rest...4 | Editor’s Note

6 | Letters

142 | Recipe Index

Let’s Get Cooking!9 | Today’s Special Sweet pea soup from D.C.’s Tony Chittum

12 | Most Wanted Smart solutions for the gardener

14 | Signature Sips The benefits of having your own house wine

16 | Help Me, Kenji Convenience products to keep on hand

Dinner Tonight19 | Dinner Tonight Fast family recipes

35 | Superfast 20-minute cooking

44 | Everyday VegetarianSwiss chard, farro, and chickpea soup

47 | Kids in the Kitchen Gluten-free, crispy-crusted fish on a stick

51 | In Season Butter lettuce

52 | Cook Once, Eat 3xSpaghetti with garlic and anchovies

59 | Freeze It!Vegetarian green curry stew

60 | Sunday Strategist5 more menu ideas

Nutrition Made Easy63 | Nutrition IQ Cracking open the power of coconut

64 | By the NumbersTostada combos under 200 calories

66 | Recipe Makeover Egg salad sandwich

Healthy Habits71 | Grains Two “new” quick-cooking whole grains

74 | Diet Cooking Light Diet success stories

76 | Beauty Green tea products; Kate Walsh’s eye picks

Cooking Departments83 | Garden Transition from spring to summer.

86 | Mad DeliciousCharred Vidalia onion salads

146 | Wow! Avocado fries

2 C O O K I N G L I G H T M A Y 2 0 1 5

p.68Lightened egg

salad sandwich

p. 41Four spinach

salad variations

4 smart new ways to use tahini

p.136

Naturally Beautiful Results

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® ACTIVE NATURALS®

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What goes with everything? Beautiful skin.

© Johnson & Johnson Consumer Companies, Inc. 20 15

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We run so many chicken recipes that we could launch a sister title called Chicken Light. After all, the United States is a yardbird-mad nation, one that eats about 85 pounds per person annually. A majority of that comes in the form of white meat from skinless, boneless chicken breasts, and we’ve published more than 1,000 recipes to meet that demand. But the dark truth is, we love thighs and legs here at CL because they’re richer in flavor. Not a dark meat fan yet? Try one of our gateway recipes for skinless, boneless chicken thighs beginning on page 94. Or start here. This versatile recipe for bone-in, skin-on chicken thighs delivers with a crunchy skin–to–juicy meat ratio. Think fried chicken minus all the mess.

“But can you make them in 25 minutes?” asked Executive Food Editor Ann Pittman when I told her about this recipe. Ann and the food team engineered the other 77 recipes in this issue to be cookable in 25 minutes or less. Brilliant! This recipe also fills the superfast bill if you pound the chicken thighs before cooking them. Or, when you’re not strapped for time, cook them super-slow, like duck breasts, over low heat. Or try them in a cast-iron pan placed on the grill. If you’re still not a dark meat convert after you taste them, then we’ll send you the first issue of Chicken

Light for free.

SUPERFAST CRISPY

CHICKEN THIGHS

Hands-on: 15 min. Total: 25 min.

The skin is a treat. Here are four

keys to making it crispy: First, pat

the skin dry before you season it.

Second, place the chicken, skin

side down, in a heavy skillet over

medium-high heat. Your pan may

spit a little fat and smoke as if you

were frying bacon. If that bothers

you, then turn the heat down,

increase the cook time, and

gently render the fat from the

skin. Third, watch the edges of

the skin. When they go golden,

pop the skillet in the hot oven.

Fourth, flip the thighs during the

last few minutes. Hot air will wash

over the skins, crisping them.

6 (6-ounce) bone-in, skin-on chicken thighs, trimmed of extra fat

1 teaspoon each kosher salt, paprika, and freshly ground black pepper

1 tablespoon canola oil

1. Preheat oven to 500°.Meanwhile, place chicken thighs, skin side up, on a cutting board. Place plastic

wrap over chicken; pound chicken to about 3⁄4-inch thickness using a meat mallet or small heavy skillet. Pat chicken skin dry with a paper towel. Sprinkle chicken evenly with salt, paprika, and pepper.2. Heat a 12-inch cast-iron skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken to pan, skin side down; cook 8 minutes (let them be until the edges start to turn golden). Transfer hot pan to oven. Bake at 500° for 7 minutes. Turn chicken thighs over, and bake an additional 4 minutes or until chicken is done.

SERVES 6 (serving size: 1 thigh)

CALORIES 332; FAT 22.4g (sat 5.7g,

mono 9.9g, poly 4.7g); PROTEIN 31g;

CARB 0g; FIBER 0g; CHOL 182mg;

IRON 2mg; SODIUM 436mg;

CALC 16mg

Buy good-quality chicken if you can. Food ethics aside, a properly raised

chicken just tastes better.

HUNTER LEWIS

[email protected]

@HunterLewis40

@NotesFromACook

4 C O O K I N G L I G H T M A Y 2 0 1 5 S C A N P H O T O S , S A V E R E C I P E S . S E E P A G E 6 .

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15

So perfectly coordinated,

you might get carried away.Now you can easily make any occasion a cut

above with the only fully coordinated line

of premium disposable tableware. For more

inspired decoration ideas and how-to videos,

go to mychinet.com/cutcrystal.

Introducing our new Stemless Wine Glass!

PRINTED IN THE USA

INSTAGRAM

LETTERS

REACH US ANYTIME, ANYWHERE

SCAN IT, COOK IT!

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FAMILY DINNER FOCUS

I want to convey how much I love the

cover of the March magazine. I can’t think of a more perfect individual to be the first person on

the cover of a Cooking

Light issue. I’m excited to read this issue and

delighted that Cooking

Light has taken the time to publish an issue

on family dinners.–NANCY BESTOR

ASHLAND, OR

TOO POLITICALLY CHARGED

I was disappointed to see the

March issue with Michelle

Obama on the cover. Some of

your readers will inevitably be

alienated, as we don’t all share

the same political views. Stick

to the food—we are all united

in our love of healthy eating!

–REBECCA MCCOMAS WOODBURY, MN

MOM’S BEST FRIEND

I LOVE the March issue. I am

a mom of a 2-year-old and work

part-time. I am always trying to

find recipes that will be easy,

healthy, and flavorful. I haven’t

ripped so many recipes out of a

Cooking Light for many years.

Thanks so much for all of the

great recipes.

–MELANIE HOFFMAN VIA EMAIL

GREAT CREAMY SOUP TIP

By far the best cooking tip I’ve

gotten from your magazine was

the Cooking Light Brown Rice

Cream (March, p. 77). I’ve used

it in four different soups so far. It

is SO delicious and a MAJOR

cut in calories and fat. Wow!

–ANDREA FONG NEWTON, MA

REASONABLY PRICED OPTIONS

How many other readers

would find that a bottle of

sparkling wine at $49 isn’t

“fantastically expensive,” as

Andrew Farach-Colton suggests

(November, p. 124)? I make a

comfortable living, but I would

never spend $49 on a bottle of

Champagne! This sort of effete

wine snobbery is pretentious,

self-indulgent pomposity.

–MIKE FLUCHERE SAN CLEMENTE, CA

Save Cooking Light recipes with your phone.

How It Works

1 Download the Digimarc Discover

App free from iTunes or Google Play.

2 Scan the image with the app.

3 The app will open the recipe page

at myrecipes.com in your browser.

4 You can save the recipe to your

MyRecipes file. (Don’t have one?

Sign up at myrecipes.com.)

Snap a picture of any Cooking Light

recipe you make, post it with the hashtag

#cookcl, and we may share it here.

PEANUT BUTTER

CUP BLONDIES

September 2011@ALICIABALICIA

SQUASH EGG-IN-

THE-HOLE

January 2015@JUSTLIKEPLAYINGHOUSE

Use the app for Dinner

Tonight, Superfast,

and anywhere you see this

symbol.

@cookinglight

SUBSCRIBERS If the Post Office alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within two years. MAILING LIST We make a portion of our

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call 800-336-0125 or go to cookinglight.com/custsvc.SUBSCRIPTIONS & CUSTOMER SERVICE Web: cookinglight.com/custsvc Phone: 800-336-0125 COOKING LIGHT BOOKS 800-765-6400

COPYRIGHT PERMISSION 205-445-6047 EDITORIAL OFFICE For questions or comments, go to cookinglight.com/contact-us or write to 2100 Lakeshore Drive, Birmingham, AL 35209.


JOIN THE CONVERSATION: Email [email protected]. Give full name, city, and state. Share your thoughts at facebook.com/cookinglight, and follow us on social media.

http://bit.ly/weber-bbq-win

http://bit.ly/burger-offer

The fast lanefrom

to

©2014 Alaska Seafood Marketing Institute

For this Korean Soybean Cured Wild Alaska Salmon recipe and more tempting seafood ideas go to wildalaskaseafood.com

How do you get there? Ask for Alaska. If you’re passionate about

what you cook, satisfy your wildest desire with the enticing taste of succulent,

and sustainable seafood harvested from the purest Alaskan waters.

T O D AY ’ S S P E C I A L

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SCAN PHOTOS

& SAVE RECIPES

WITH YOUR PHONE!

S E E P A G E 6

Spring produce doesn’t get much more iconic than the sweet green English pea. “I love

to use peas this time of year because they’re at the absolute peak of their sweetness,” says Tony Chittum, chef of Washington, D.C.’s venerable Iron Gate restaurant.

Chittum plays up the pea’s classic status by pairing it in a velvety pureed soup with one of its friendliest partners: fresh mint. From there, he adds flavorful Italian and Greek flourishes. Garlic cloves get a quick blanching to tame their raw heat while

TURN THE PAGE

FOR RECIPE


Sweet Pea Soup with Yogurt and Pine Nuts D.C.’s Mediterranean

maestro puts one

of spring’s star

ingredients to work.

BY TIM CEBULA


let’s get cooking!

B O O K S F O R C O O K S

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TREAT MOMHook her up this Mother’s

Day with the gift of organic

produce delivered to her

door. farmboxdirect.com

ICED WINEMoët & Chandon’s new Ice

Impérial is a bright, fruity

Champagne designed to be

served (gasp) over ice.

still giving the sweet peas a huge flavor boost. The soup is garnished with a drizzle of fruity extra-virgin olive oil, toasted pine nuts, and fragrant fresh dill. A dollop of tangy yogurt completes the dish. “The acidity of the yogurt helps balance the natural sweetness of the green peas,” Chittum says. Try his original version at Iron Gate in D.C.’s Dupont Circle this month.

SWEET PEA SOUP WITH

YOGURT AND PINE NUTS


We love this dish at room temp,

though Chittum serves his version

chilled. Frozen green peas can

also work: Thaw first in cold water.

3 cups shelled fresh green peas

1 cup coarsely chopped pea shoots or baby spinach leaves

2 tablespoons chopped fresh mint

2 garlic cloves

1 cup unsalted chicken stock

1⁄2 teaspoon kosher salt

2 tablespoons pine nuts, toasted

1 tablespoon extra-virgin olive oil

1 teaspoon chopped fresh dill

2 tablespoons plain 2% reduced-fat Greek yogurt

1. Bring a large pot of water to a boil. Add peas; cook 15 seconds. Add pea shoots, mint, and garlic; cook 15 seconds. Drain; plunge pea mixture into ice water. Drain well. 2. Combine pea mixture, stock, and salt in a blender; process until very smooth. 3. Combine nuts, oil, and dill in a small bowl. Ladle about 2⁄3 cup soup into each of 6 shallow bowls. Drizzle each serving with 1 teaspoon yogurt; top with about 2 teaspoons nut mixture.

SERVES 6

CALORIES 99; FAT 2.4g (sat 0.3g, mono 0.6g, poly 1.1g);

PROTEIN 6g; CARB 14g; FIBER 4g; CHOL 0mg; IRON

2mg; SODIUM 287mg; CALC 33mg

Vegetables Are the New Meat Three books forecast a healthy, tasty trend.

A proper roast chicken once signaled the skill of a cook; now the marker is a roasted carrot. Led by chefs and inspired by their relationships with

farmers, this cultural shift reflects an evolution of American cuisine as we return to our agricultural roots. Home cooks, take note: These new

books will inspire a lifetime of farmers’ market meals. —BY HUNTER LEWIS

ROOT TO LEAF

Nose to tail, meet root to leaf. Grounded by

simple, approachable recipes and elevated by

lush photographs, this hefty book by chef Steven

Satterfield provides a practical and gorgeous guide for shopping and

cooking through the seasons. Harper Wave,

$45, 488 pages

THE BROAD FORK

For chef Hugh Acheson, “to slaw” is a verb, shopping smart locally is a civic duty,

and recipes are solutions for what to do with a bounty

of fruits and vegetables. His flavors are assertive, and his voice is original. This book will make you hungry. Clarkson Potter,

$35, 336 pages

A GIRL AND HER

GREENS

Known for her whole- animal approach, chef

April Bloomfield compares her love for lamb shoulders

and suckling pigs to action films: “You probably

don’t want them all the time,” she writes. What

we do want is more of her kale polenta. Ecco,

$35, 272 pages

http://farmboxdirect.com

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Get Gardening!Put your green thumb to

work with these smart tools.

BY MARY BETH SHADDIX,

THE COOKING LIGHT GARDENER

1 BASKET CASE

Hang one of these zinc

Sphere baskets on a sunny

balcony, and fill with herbs

and strawberries for a

modern container garden.

Available in 4 sizes. $38– $148, shopterrain.com

3 TWISTIN’ SPOUT

OXO’s lightweight

watering can has a rotating

spout for smart storage

and a rose attachment for

different spray options.

Comes in 3 colors and

2 sizes. $25, oxo.com

2 GIVE A HAND

Thin, fitted garden gloves

with a nonslip grip make

wielding tools effortless.

Coming this spring: a

fingertip grip smartphone-

swiping version.

$26, foxglovesinc.com

5 PICKUP ARTIST

Forget filling your shirttail

or toting a cumbersome

basket. Collect your

harvest (or weeds) in one

pouch, hands-free.

Available in 4 colors.

$33, rooapron.com

4 GARDEN GUIDE

Whether you’re

gardening in Alabama or

Arizona, these guides

offer monthly planting

calendars with instructions

for all four seasons. $20, timberpress.com

SUSTAINBela’s new omega-3-rich

Portuguese sardines in

spring water make a smart

snack. At Whole Foods.

PAELLA PANFagor’s enamel-on-steel

paella pan is versatile

enough to use indoors and

out. $40, fagoramerica.com.


1

3

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2

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CAKE BOSSTo keep your cakes

exceptionally moist, brush

warm layers with simple

syrup after baking.

IN SEASONKeep an eye out for firm,

blemish-free rhubarb stalks

to use in desserts, salads,

cocktails, and beyond.

TOP-NOTCH HOUSE WINESA signature of great house

wines is being stylistically

middle-of-the-road, not

too rich and not too lean.

Anything too far to either

end of the spectrum can

clash with people’s palates

as well as foods you’d like

to serve it with. Here are

four balanced crowd-

pleasers guaranteed to

satisfy on any occasion—

from formal celebrations

to weeknight dinners.

SPARKLING

Adami Prosecco Brut “Garbèl,” Italy, NV ($15)

RED

Saint Cosme Côtes du Rhône, France, 2013 ($15)

ROSÉ

Bodegas Muga Rosado, Rioja, Spain, 2013 ($12)

WHITE

Foxglove Chardonnay, Central Coast, California, 2012 ($13)

One Wine, Zero Worry

Why you need your own house wine

BY JORDAN MACKAY

Many of us already do it without

realizing the genius behind it. You know that one chardonnay you always keep a couple of bottles of in your laundry room fridge? You stock it because you like it, you feel good serving it, and you can afford to keep it on hand. You’ve essentially established a house wine—the sip that illustrates your personal taste and sense of hospitality as soon as you pour guests a glass.

The guidelines for choosing a house wine are simple: Most important, this wine needs to be mellow enough that it is easy to drink, both with

food and on its own. The color of your house beverage—be it red, white, or pink—is completely dictated by your taste. If you want to have both a red and a white—or perhaps rotate by season—do it; that’s your call. Regardless of color, you’ll want a bottle that’s relatively inexpensive (in the $12 to $15 range). Therein lies one of the ultimate payoffs: Buying 12 bottles of your chosen label makes for a cheaper shopping trip, as most retailers offer a 10% to 15% discount on a case. Beyond saving cash, committing to an all-purpose wine means no questions or confusion about which bottle to open next: You’re always prepped to pour.

CL’s current house wine is bubbly rosé,

a perfect sip for May.



S I G N AT U R E S I P S

We make plans in advance. We attempt to orchestrate details. That’s not how this world works. Beauty lies in the unexpected. Awe strikes randomly. We won’t know when. All we know is where.

Get the guide at Colorado.com

H E L P M E , K E N J I

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MEZCAL MEAdd mezcal to Bittermilk

Oaxacan Old Fashioned Mix

for a smoky Cinco de Mayo

treat. $15, bittermilk.com

MATH1⁄2 ripe avocado +

1 teaspoon balsamic vinegar

+ a spoon = 1 delightfully

satisfying snack

amount of heat. I like to toss root vegetables like carrots, rutabagas, or parsnips with harissa and olive oil before roasting them in the oven. It’s also a fantastic rub for any kind of grilled or roasted meat and makes a good spread for sandwiches the next day.

Everybody is aboard the Huy Fong–brand Sriracha train these days, but I actu-ally prefer their chili garlic sauce, with its fresher flavor and chunkier texture. I serve it with my breakfast hash browns and fried eggs and mix it into noodle soups for a quick blast of heat.

Canned chipotle chiles are also invaluable. I’ll puree a couple and throw them into almost every spicy chili or stew I make. A turkey sandwich with a chipotle, mayo, cilantro, and lime juice spread is a bite I’m craving just writing about it.

Rolling with the Mexican theme, Frontera tomatillo

Q: Are there flavorful convenience products I should keep on hand?

A: Yes. Get some Flavor Bombs: store-bought products that instantly transform soup, sauce, salad, or even a main course into something much more interesting. Here are a few I always keep on hand.

Harissa, a spice paste from Tunisia, is packed with rich chile flavor and a good

Top: Flank steak rubbed with

harissa. Above: Keep jars of

Flavor Bombs in your pantry.

Kenji Lopez-Alt is the chief

creative officer of Serious Eats

(seriouseats.com), where he

writes The Food Lab, unraveling

the science of home cooking.

salsa is the gateway to a quick enchilada dinner (dip corn tortillas in salsa, stuff with pulled chicken or beans, top with cheese, bake, and serve) or huevos rancheros. Is it cheating? Sure. But is it delicious? You bet.

Bone broth is the year’s hottest elixir. Rooted in centuries of global wellness traditions, stocks made from nutrient-

rich bones have been shown to aid digestion and boost immunity. Chef Marco Canora of NYC’s Hearth is leading the charge

with Brodo, an extension where he sells cups of warm bone broth. Canora says he’s confident he’ll be able to release a chilled version

for the summer months that’s every bit as satisfying. —DARCY LENZ

Good to the Bone



L O C A L F I N D

Brodo offers

3 varieties of

bone broth: beef,

chicken, and

beef-poultry

blend.

Your Probiotic DestinationThe Best Variety Available

Customized Digestive Support

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you. ©2015 General Nutrition Corporation. May not be available outside the U.S.


FASTFAMILY

RECIPES

Grilled Chicken

Salad with

Strawberries

and Feta

Recipe p. 28

from the Cooking Light Kitchen

19 PAGES OF

FAST MEALS

SuperfastP. 35

Everyday

VegetarianP. 44

Kids in the Kitchen P. 47

In Season P. 51

Cook Once, Eat 3xP. 52

Freeze It P. 59

AND MORE!

SCAN PHOTOS

& SAVE RECIPES

WITH YOUR PHONE!

S E E P A G E 6

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WHILE WATER

FOR PASTA COMES

TO A BOIL

Chop asparagus, green onions,

pistachios, and mint.

WHILE PASTA

COOKS

Cook asparagus mixture.

Prepare salad.

1⁄4 cup reserved cooking liquid to pan. Cover and keep warm over low heat. 2. Heat a nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add asparagus; sauté 3 minutes or until crisp-tender. Stir in white parts of green onions and garlic; cook 30 seconds. Add wine; cook 1 minute. Add asparagus mixture, salt, and pepper to pasta mixture. Stir in remaining 2 teaspoons oil, remaining green onions, butter, and cheese. Divide pasta evenly among 4 bowls. Sprinkle evenly with pistachios and mint.

SERVES 4 (serving size: about 2 cups

pasta mixture, 1 tablespoon pistachios,

and 1 1⁄2 teaspoons mint)

CALORIES 400; FAT 15.4g (sat 5.4g, mono

6.4g, poly 1.8g); PROTEIN 15g; CARB

51g; FIBER 5g; CHOL 16mg; IRON 5mg;

SODIUM 474mg; CALC 156mg

penne with asparagus, pistachios, and mint with baby greens and artichoke salad A touch of butter stirred into the

finished pasta helps to bind the

delicate sauce. If you prefer not

to use wine, substitute unsalted

vegetable stock.

8 ounces uncooked whole-grain penne pasta

5 teaspoons extra-virgin olive oil, divided

1 pound asparagus, trimmed and cut diagonally into 1 1⁄2-inch pieces

3 green onions, chopped, white and green parts divided

2 large garlic cloves, minced

1⁄4 cup dry white wine


1⁄4 teaspoon freshly ground black pepper

2 teaspoons butter

1.5 ounces pecorino Romano cheese, grated (about 1⁄3 cup)

1⁄4 cup chopped pistachios

2 tablespoons chopped fresh mint

1. Cook pasta according to package directions, omitting salt and fat. Drain in a colander over a bowl, reserving 1⁄4 cup cooking liquid. Return pasta and

GAME PLAN

PREP POINTER

Sauté the white parts of the green onions first to mellow their onion flavor. Stir the

green parts in last for freshness.

DINNER TONIGHT

MEATLESS

MONDAY

CHEESE ITPecorino Romano

is a deliciously salty

and slightly tangy

sheep’s-milk cheese;

Parmesan is a fine sub.

BABY GREENS AND

ARTICHOKE SALAD

Combine 4 teaspoons extra-virgin olive oil, 1 tablespoon fresh lemon juice, 2 teaspoons minced shallots, 1⁄2 teaspoon Dijon mustard, 1⁄2 teaspoon sugar, 1⁄4 teaspoon kosher salt, and 1⁄4 teaspoon freshly ground black pepper in a large bowl, stirring with a whisk. Add 1 (9-ounce) package frozen artichoke hearts, thawed and quartered, to juice mixture; toss to coat. Add 5 cups baby salad greens; toss.

SERVES 4 (serving size: about 1 1⁄4 cups)






Veggie Nachos Serves 4

3

3

4

½

½

½

1.

2.

3.

oz baked tortilla chips

cup mild salsa

oz reduced sodium black beans,rinsed and drained

Weight Watchers jalapeño string cheese sticks, finely chopped

avocado, peeled and diced

cup shredded romaine lettuce

CHEESE

There are thousands of ways to get cheesy during snack time. Share how you snack using the hashtag #WWSnackUp.

WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and PointsPlus are the registered trademarks of Weight Watchers International, Inc. Trademarks are used under license by Schreiber Foods, Inc. ©2015 Weight Watchers International, Inc. All rights reserved.

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Preheat oven to 425°F. Coat alarge baking sheet with non-stickcooking spray.

Arrange tortilla chips in singlelayer on pan. Spoon salsa evenlyover chips. Sprinkle with blackbeans and cheese.

Bake 10 minutes or until cheesemelts. Sprinkle with avocado and shredded lettuce.

s sNac ckt tia


GAME PLAN

WHILE LAMB

CHOPS MARINATE

Prepare carrot salad.

WHILE LAMB

CHOPS GRILL

Prepare yogurt mixture.

LEFTOVER LUNCH

Add quinoa, golden raisins, and cashews to any extra carrot salad.

DINNER TONIGHT

JUST FOR 2

TUESDAY

MINUTES

| | | | | | | | | | || | |

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CARROT AND CUMIN SALAD

Bring a small saucepan of water to a boil over high heat. Add 1 1⁄2 cups packaged matchstick-cut carrots; boil 25 seconds. Drain and rinse under cold water; drain.

Pat carrots dry with paper towels. Combine 1 tablespoon extra-virgin olive oil, 2 teaspoons fresh lemon juice, 1⁄2 teaspoon honey, 1⁄4 teaspoon kosher salt, 1⁄8 teaspoon ground cumin, 1⁄8 teaspoon paprika, 1⁄8 teaspoon black pepper, and a dash of ground cinnamon in a medium bowl, stirring with a whisk. Add carrots and 2 tablespoons finely chopped fresh cilantro to juice mixture; toss.

SERVES 2 (serving size: about 3⁄4 cup)

CALORIES 105; FAT 7g (sat 1g, mono 4.9g,

poly 0.8g); PROTEIN 1g; CARB 11g; FIBER

3g; CHOL 0mg; IRON 0mg; SODIUM

304mg; CALC 33mg

coriander-thyme lamb chops with yogurt saucewith carrot and cumin salad Lamb loin chops look like

miniature T-bone steaks and are

much leaner than lamb shoulder

chops. If you can’t find them, you

can substitute 2 (4-ounce) beef

tenderloin steaks.

2 garlic cloves, divided

4 (4-ounce) lamb loin chops


1 teaspoon coriander seeds, crushed

1 teaspoon finely chopped fresh thyme

1⁄2 teaspoon kosher salt, divided

4 teaspoons fresh lemon juice

1 tablespoon finely chopped fresh mint

1 teaspoon honey

Dash of ground red pepper

1 (7-ounce) container plain 2% reduced-fat Greek yogurt


Cooking spray

1. Cut 1 garlic clove in half. Rub cut sides of garlic evenly over lamb chops. Combine 2 teaspoons oil, coriander seeds, and thyme in a small bowl. Rub spice mixture evenly over lamb chops. Let stand 8 minutes. 2. Mince remaining garlic clove. Sprinkle minced garlic with 1⁄8 teaspoon salt; mash with the side of a knife to

form a paste. Combine garlic paste, remaining 2 teaspoons oil, juice, mint, honey, red pepper, and yogurt in a small bowl.3. Heat a grill pan over medium-high heat. Remove lamb chops from marinade; discard marinade. Sprinkle lamb chops with remaining 3⁄8 teaspoon salt and black pepper. Coat pan with cooking spray. Add lamb chops to pan; grill 3 minutes on each side or until desired degree of doneness. Serve with yogurt mixture.

SERVES 2 (serving size: 2 chops and

about 1⁄3 cup sauce)





SEED LOVEWhole cumin seeds

retain their flavor

longer than ground

cumin. Crush with a

small heavy skillet.

Heart-Check food certifi cation does not apply to recipes unless expressly stated. See heartcheckmark.org/guidelines. walnuts.org

A SPRINKLE OF CRUNCHY CALIFORNIA WALNUTS ADDS FLAVOR, TEXTURE AND HEART HEALTHY* GOODNESS TO ALL YOUR FAVORITE RECIPES.

FOR THESE RECIPES AND MORE GO TO WALNUTS.ORG.

Per one ounce serving. So Simple. So Good.™

FOR THE BEST SIMPLE VEGGIES EVER

Roasted Vegetables with Walnuts, Basil & Balsamic Vinaigrette

Pomegranate Glazed Carrots

Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake may reduce the risk of coronary heart disease. (FDA) One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid – the plant based omega-3.

*

Green Beans with Olives, Sun-Dried Tomatoes & Walnuts

Sweet & Spicy Brussels Sprouts

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sustainablechoice

maple and mustard seared tuna steakswith warm potato and green bean salad

Look for yellowfin

tuna caught off the

U.S. Pacific or

Atlantic coast.

GAME PLAN

WHILE TUNA

MARINATES

Microwave potatoes.

Prepare vinaigrette for salad.

WHILE POTATOES

COOL

Microwave haricots verts.

Cook tuna.

PREP POINTER

Cook the tuna steaks a few seconds more

for medium-rare, but not much longer or

the tuna may dry out.

3 tablespoons maple syrup

1 1⁄2 tablespoons Dijon mustard

1 tablespoon fresh lemon juice

2 teaspoons extra-virgin olive oil

1⁄8 teaspoon ground red pepper

4 (5-ounce) tuna steaks, about 1 inch thick

Cooking spray



1. Combine syrup, Dijon mustard, juice, oil, and red pepper in a shallow dish, stirring with a whisk. Reserve 4 teaspoons syrup mixture. Add tuna to

remaining syrup mixture, turning to coat. Let stand 10 minutes, turning once after 5 minutes. 2. Heat a cast-iron skillet over medium-high heat. Coat pan with cooking spray. Remove tuna from marinade; discard marinade. Sprinkle tuna with salt and black pepper. Add tuna to pan; cook 90 seconds on each side or until desired degree of doneness. Remove tuna from pan. Cut across the grain into thick slices. Drizzle with reserved 4 teaspoons syrup mixture.

SERVES 4 (serving size: 1 tuna steak and

1 teaspoon syrup mixture)





WARM POTATO AND

GREEN BEAN SALAD

Combine 2 tablespoons extra-virgin olive oil, 1 tablespoon white wine vinegar, 11⁄2 teaspoons Dijon mustard, 1⁄2 teaspoon sugar, 1⁄4 teaspoon kosher salt, and 1⁄4 teaspoon pepper in a large bowl. Pierce 12 ounces small Dutch potatoes with a fork. Place potatoes in a microwave-safe dish; cover loosely with plastic wrap. Microwave at HIGH 51⁄2 minutes or until tender. Cool slightly. Quarter potatoes, and add to vinegar mixture; toss to coat. Heat 1 (8-ounce) package microwave-in-bag fresh haricots verts according to package directions. Add haricots verts, 1⁄3 cup chopped green onions, and 1 teaspoon minced fresh tarragon to potato mixture; toss.

SERVES 4 (serving size: 1 1⁄4 cups)

CALORIES 144; FAT 7g (sat 1g, mono




S C A N P H O T O S , S A V E R E C I P E S . S E E P A G E 6 .24 C O O K I N G L I G H T M A Y 2 0 1 5

DINNER TONIGHT

WEDNESDAY

MINUTES

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GAME PLAN

WHILE WATER FOR

POLENTA COMES

TO A BOIL

Cook sausage mixture.

WHILE SAUSAGE

MIXTURE SIMMERS

Finish polenta.

SIMPLE SUB

If you can’t find bulk Italian sausage, use 1 1⁄2 (4-ounce) links. Remove the casings

before adding the sausage to the pan.

DINNER TONIGHT

ROSEMARY-PARMESAN

POLENTA

Bring 3 cups water to a boil in a medium saucepan over medium heat. Gradually add 3⁄4 cup instant polenta, stirring constantly. Reduce heat to low, and cook 3 minutes or until thickened, stirring frequently. Remove pan from heat. Stir in 2 tablespoons grated Parmesan cheese, 1 tablespoon plain fat-free yogurt, 1 teaspoon minced fresh rosemary, and 1⁄4 teaspoon kosher salt.



0.2g, poly 0g); PROTEIN 3g; CARB 16g;

FIBER 3g; CHOL 2mg; IRON 0mg;


sausage, cannellini, and tomato ragoutwith rosemary-parmesan polentaWe speed up this traditionally

slow-cooked stew by swapping out

pork shoulder for spiced sausage

and deglazing the pan with

red wine for added depth and

richness. You can also use hot

turkey Italian sausage or lean

ground sirloin.

6 ounces bulk hot Italian sausage

1 tablespoon olive oil

1 cup chopped onion

1 tablespoon unsalted tomato paste

2 garlic cloves, minced

1⁄3 cup dry red wine

3⁄4 cup unsalted chicken stock (such as Swanson)



Dash of crushed red pepper

1 (14.5-ounce) can unsalted diced tomatoes, undrained

1 (15-ounce) can unsalted cannellini beans, rinsed and drained

2 teaspoons chopped fresh oregano

1. Heat a large skillet over medium-high heat. Add sausage to pan; cook 2

minutes, stirring to crumble. Remove sausage from pan. Add oil to pan; swirl to coat. Add onion; sauté 3 minutes. Add tomato paste and garlic; cook 1 minute, stirring frequently. Add wine; cook 1 minute, scraping pan to loosen browned bits. Stir in stock and next 5 ingredients (through beans); reduce heat to medium-low, and simmer 8 minutes or until slightly thickened. Stir in cooked sausage and oregano.



8.6g, poly 2.1g); PROTEIN 11g; CARB 18g;



MINUTES

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|||||25

THURSDAY

DINNER TONIGHT

© 2

015 N

ewm

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n, Inc.

GARDEN GREENS and CASH.

The finest ingredients.

Deliciously tangy fl avor.

And all our profits go to charity.

The perfect way to take your salad (and your generosity) to the next level.

GREEN ONION AND

ORANGE COUSCOUS

Bring 3⁄4 cup lower-sodium

chicken broth, 1⁄2 cup water, 1⁄2 teaspoon grated orange rind, and 1⁄4 teaspoon kosher salt to a boil in a medium saucepan. Stir in 1 cup uncooked couscous. Remove pan from heat; cover and let stand 5 minutes. Drizzle 1 tablespoon olive oil and 1 tablespoon fresh orange juice over couscous; fluff with a fork. Stir in 1⁄4 cup finely chopped green onions.






—Recipes by Laraine Perri;

additional recipe by Joanne Weir

WHILE CHICKEN

MARINATES

Cook couscous.

WHILE CHICKEN

GRILLS

Prepare salad.

chicken from marinade; discard marinade. Sprinkle chicken with 1⁄4 teaspoon salt and 1⁄4 teaspoon pepper. Coat pan with cooking spray. Add chicken to pan; grill 5 minutes on each side or until done. Cut into slices. 3. Combine remaining 1 tablespoon oil, remaining 1 tablespoon vinegar, remaining 1⁄4 teaspoon salt, remaining 1⁄4 teaspoon pepper, and sugar in a large bowl, stirring with a whisk. Add strawberries; toss to coat. Add arugula and onion to strawberry mixture; toss gently to combine. Sprinkle feta over salad. Divide salad among 4 plates; top evenly with sliced chicken.

SERVES 4 (serving size: 1 chicken breast

half and 1 cup salad)

CALORIES 358; FAT 17.3g (sat 4g, mono

9.2g, poly 2g); PROTEIN 39g; CARB



grilled chicken salad with strawberries and fetawith green onion and orange couscousSimple, beautiful, fast. The oil and

vinegar in the marinade double as

the base for a simple vinaigrette.

Tame the bite of fresh red onion

slices by soaking them in ice cold

water for 10 minutes.

3 tablespoons extra-virgin olive oil, divided

3 tablespoons white balsamic vinegar, divided

4 (6-ounce) skinless, boneless chicken breast halves


1⁄2 teaspoon freshly ground black pepper, divided

Cooking spray 1⁄8 teaspoon sugar

2 cups halved strawberries

4 cups baby arugula 1⁄2 small red onion, very

thinly sliced

1.5 ounces feta cheese, crumbled (about 1⁄3 cup)

1. Combine 2 tablespoons oil and 2 tablespoons vinegar in a large zip-top plastic bag. Add chicken to bag; seal. Let stand 10 minutes, turning occasionally.2. Heat a grill pan over medium-high heat. Remove

GAME PLAN

FLAVOR SWAP

Use any fruit in place of strawberries, such

as blackberries, sliced pears, oranges, or

grapefruit.

SPEEDIERSave even more time

by using chicken

breast cutlets rather

than halves. Grill 2 to 3

minutes on each side.

DINNER TONIGHT

FAMILY

FRIDAY

MINUTES

| | | | | | | | | | || | |

|||||||

|||||25


SIMPLE SUB

You can use regular balsamic vinegar in

place of white balsamic, though it may darken

the salad. Champagne or white wine vinegar

would also work.


F O R R E C I P E S PA G E S 2 0 - 2 8

DINNER TONIGHT

SHOPPING

LIST

GRILLED CHICKEN

SALAD WITH

STRAWBERRIES AND FETA

Strawberries (1 quart)

Baby arugula (5 ounces)

Red onion (small)

Extra-virgin olive oil

White balsamic vinegar

Sugar

Feta cheese

Skinless, boneless chicken breast halves (11⁄2 pounds)

Green Onion and

Orange Couscous

Orange (1)

Green onions

Olive oil

Lower-sodium chicken broth

Couscous

Garlic

Crushed red pepper

Olive oil

Unsalted chicken stock (such as Swanson)

Dry red wine

14.5-ounce can unsalted diced tomatoes (1)

15-ounce can unsalted cannellini beans (1)

Unsalted tomato paste

Bulk hot Italian sausage (6 ounces)

Rosemary-Parmesan

Polenta

Rosemary

Instant polenta

Plain fat-free yogurt

Parmesan cheese

family friday

MAPLE AND MUSTARD

SEARED TUNA STEAKS

Lemon (1)

Ground red pepper


Dijon mustard

Maple syrup

Tuna steaks (11⁄4 pounds)

Warm Potato and

Green Bean Salad

8-ounce package microwave-in-bag fresh haricots verts (1)

Green onions

Tarragon

Small Dutch potatoes (12 ounces)


White wine vinegar

Dijon mustard

Sugar

Carrot and Cumin Salad

Lemon (1)

Matchstick-cut carrots

Cilantro

Ground cumin

Paprika

Ground cinnamon


Honey

SAUSAGE, CANNELLINI,

AND TOMATO RAGOUT

Oregano

Onion (1)

wednesday

thursday

PENNE WITH ASPARAGUS,

PISTACHIOS, AND MINT

Asparagus

Green onions

Mint

Garlic


Butter

Penne (8 ounces)

Pistachios

Dry white wine

Pecorino Romano cheese

Baby Greens and

Artichoke Salad

Lemon (1)

Baby salad greens (5 ounces)

Shallots

Frozen artichoke hearts

Dijon mustard

Sugar

CORIANDER-THYME

LAMB CHOPS WITH

YOGURT SAUCE

Lemon (1)

Thyme

Mint

Garlic

Coriander seeds

Ground red pepper


Honey

Lamb loin chops (1 pound)

Plain 2% Greek yogurt

MEATLESS MONDAY

just for 2 tuesday

TryBeyondToday.comGet your trial offer at

while supplies last.

NO

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CORN, WHEAT OR SOY

REAL MEAT, POULTRY OR FISH IS THE#1 INGREDIENT IN DRY AND PATÉ

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SCAN PHOTOS

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WITH YOUR PHONE!

S E E P A G E 6

DINNER TONIGHT

| | | | | | | | | | || | |

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TWENTY-

MINUTE

COOKING

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Seared Steak

with Tomato and

Blue Cheese Salad

Recipe p. 36


SEARED STEAK

WITH TOMATO AND

BLUE CHEESE SALAD

For a finishing touch of color

and light, herby flavor, garnish

the dish with chopped fresh

flat-leaf parsley.

1 (16-ounce) flank steak, trimmed

4 teaspoons olive oil, divided



1 1⁄2 teaspoons white wine vinegar

1⁄4 cup finely chopped red onion

1 pint grape tomatoes, quartered

1 ounce crumbled blue cheese (about 1⁄4 cup)

1. Heat a large cast-iron skillet over medium-high heat until hot and almost smoking. Brush steak with 1 teaspoon olive oil; sprinkle evenly with 1⁄2 teaspoon salt and 1⁄4 teaspoon pepper. Add steak to pan; cook 2 minutes on each side or until desired degree of doneness. Place steak on a cutting board; let rest 5 minutes. Cut across the grain into thin slices.2. Combine remaining 1 tablespoon olive oil, remaining 1⁄4 teaspoon salt, remaining 1⁄4 teaspoon pepper, and vinegar in a medium bowl, stirring with a whisk. Add onion and tomatoes to bowl; toss to combine.3. Divide steak and tomato mixture evenly among 4 serving plates. Sprinkle salads evenly with blue cheese.

SERVES 4 (serving size: about 3 ounces steak, 1⁄2 cup

tomato salad, and 1 tablespoon cheese)

CALORIES 258; FAT 14.7g (sat 5.1g, mono 7.1g, poly

0.9g); PROTEIN 27g; CARB 4g; FIBER 1g; CHOL

78mg; IRON 2mg; SODIUM 514mg; CALC 67mg

pork tenderloin medallionswith blistered broccoli rabe Broiling broccoli rabe makes it

nice and crisp while imparting

a great charred flavor. Sub

chopped broccoli, if you wish,

and serve with lemon wedges.

2 bunches broccoli rabe (about 1 pound), trimmed

Cooking spray

2 tablespoons olive oil, divided

1 (1-pound) pork tenderloin, cut into 8 slices



2 tablespoons balsamic vinegar

1. Preheat broiler to high. 2. Arrange broccoli rabe in a single layer on a jelly-roll pan; coat with cooking spray. Broil 8 minutes, carefully turning after 5 minutes.3. Heat a large skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Sprinkle pork with 1⁄2 teaspoon salt and 1⁄4 teaspoon pepper. Add pork to pan; cook

4 minutes on each side or until desired degree of doneness. Remove pork from pan. Remove pan from heat. Add remaining 1 tablespoon oil, remain-ing 1⁄4 teaspoon salt, remaining 1⁄4 teaspoon pepper, and vinegar to pan, stirring to loosen browned bits. Drizzle sauce over pork and broccoli rabe.

SERVES 4 (serving size: 2 pork slices,

about 1 cup broccoli rabe, and about

1 1⁄2 teaspoons sauce)





CALC 63mg

Q U I C K E N T R É E S


DINNER TONIGHT

SUPERFAST!

MINUTES

| | | | | | | | | | || | |

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at least 50% less fat than comparable pork and beef products

Meet-cute BETTER.

alfrescoallnatural.com.

PEKING TURKEY WRAPS

Salty-sweet and full of fresh crunch, these

wraps are a tasty way to pack in a serving of

vegetables that the kids are sure to love.

1 large carrot, peeled

1⁄2 (12-inch) English cucumber


1⁄4 teaspoon sugar

4 (4-ounce) turkey cutlets

3⁄4 teaspoon dark sesame oil


4 (8-inch) whole-wheat flour tortillas

2 green onions, halved lengthwise and cut into 2-inch pieces

4 teaspoons hoisin sauce

1. Shave carrot and cucumber into ribbons using a vegetable peeler; discard seeds and cores. Place carrot, cucumber, 1⁄4 teaspoon salt, and sugar in a medium bowl; toss to combine.2. Heat a large grill pan over medium-high heat. Rub both sides of turkey with oil; sprinkle with remaining 1⁄4 teaspoon salt and black pepper. Place turkey in pan; grill 3 to 4 minutes on each side. Let stand 5 minutes. Thinly slice cutlets.3. Wrap tortillas in damp paper towels; microwave at HIGH 1 minute. Divide turkey, carrot mixture, and green onions evenly among tortillas. Drizzle evenly with hoisin sauce; roll up.

SERVES 4 (serving size: 1 wrap)

CALORIES 250; FAT 2.4g (sat 0.2g, mono 0.4g, poly

0.5g); PROTEIN 32g; CARB 24g; FIBER 2g; CHOL

45mg; IRON 2mg; SODIUM 600mg; CALC 65mg

broiler pan coated with cooking spray. Sprinkle the fish evenly with 1⁄2 teaspoon salt and pepper. Broil 7 minutes or until desired degree of doneness. 3. While fish cooks, combine yogurt, mayonnaise, dill, lemon juice, remaining 1⁄4 teaspoon salt, and garlic in a small bowl, stirring with a whisk until combined. Serve fish with sauce.

SERVES 4 (serving size: 1 salmon fillet

and 1 1⁄2 tablespoons sauce)





CALC 26mg

broiled salmonwith creamy lemon-dill sauce

You may find a

few salmon

options at the

counter; go for

sustainable farmed Atlantic

salmon, U.S. farmed coho, or

wild Alaskan salmon. Serve

over a bed of prepared farro.

4 (6-ounce) salmon fillets (about 1 inch thick)

Cooking spray 3⁄4 teaspoon kosher salt,

divided 1⁄4 teaspoon freshly

ground black pepper

2 tablespoons plain 2% reduced-fat Greek yogurt

3 tablespoons canola mayonnaise

1 1⁄2 teaspoons chopped fresh dill

1 1⁄2 teaspoons fresh lemon juice

1⁄2 teaspoon minced fresh garlic

1. Preheat broiler to high.2. Arrange fish fillets, skin side down, on a

FA M I LY- F R I E N D LY

sustainablechoice


DINNER TONIGHT

SUPERFAST!

MINUTES

| | | | | | | | | | || | |

|||||||20

1SPINACH SALAD WITH BERRIES

AND GOAT CHEESE

2 tablespoons extra-virgin olive oil

4 teaspoons balsamic vinegar 1⁄2 teaspoon honey 1⁄4 teaspoon kosher salt 1⁄8 teaspoon freshly ground

black pepper

1 cup fresh raspberries 1⁄4 cup chopped red onion

1 (5-ounce) package baby spinach 1⁄4 cup crumbled goat cheese

1. Combine first 5 ingredients in a bowl, stirring with a whisk.2. Combine berries, onion, and spinach in a bowl. Add oil mixture; toss. Top with cheese.



PROTEIN 2g; CARB 10g; FIBER 3g; CHOL 5mg;

IRON 1mg; SODIUM 207mg; CALC 42mg

2SPINACH SALAD WITH

AVOCADO AND ORANGE

Combine 11⁄2 tablespoons fresh lime juice,

4 teaspoons extra-virgin olive oil, 1 tablespoon

chopped fresh cilantro, and 1⁄8 teaspoon kosher

salt in a small bowl, stirring with a whisk.

Combine 1⁄2 cup diced peeled ripe avocado,

1⁄2

cup fresh orange segments, and 1 (5-ounce)

package baby spinach in a large bowl. Add

olive oil mixture; toss to coat. Sprinkle salad

with 1⁄8 teaspoon black pepper.


CALORIES 103; FAT 7.3g (sat 1g); SODIUM 118mg

3SPINACH SALAD WITH BACON,

WALNUTS, AND BLUE CHEESE

Combine 5 teaspoons extra-virgin olive oil,

1 tablespoon white wine vinegar, 1 teaspoon

maple syrup, 1⁄8 teaspoon kosher salt, and

1⁄8 teaspoon black pepper in a bowl; whisk.

Combine 1⁄4 cup dried cranberries, 2

tablespoons toasted walnuts, 1 (5-ounce) bag

baby spinach, and 2 slices cooked crumbled

center-cut bacon in a bowl. Add oil mixture;

toss. Sprinkle with 2 tablespoons blue cheese.


CALORIES 141; FAT 10g (sat 2.1g); SODIUM 219mg

4SPINACH SALAD WITH SUGAR

SNAP PEAS AND CARROT

Combine 4 teaspoons extra-virgin olive oil,

1 tablespoon fresh lemon juice, 1 teaspoon

white wine vinegar, 1⁄4 teaspoon kosher salt,

1⁄4 teaspoon black pepper, and 1⁄8 teaspoon

sugar in a small bowl; whisk. Combine 1 cup

sliced sugar snap peas, 1⁄2 cup shredded carrot,

1⁄2 cup sliced radishes, and 1 (5-ounce)

package baby spinach in a large bowl. Add

olive oil mixture; toss to combine.


CALORIES 75; FAT 4.6g (sat 0.6g); SODIUM 186mg

S U P E R B S I D E S A L A D S

BERRY TIPTo clean raspberries,

submerge in water,

gently lift out, and dry

in a paper towel–lined

salad spinner.

M A Y 2 0 1 5 C O O K I N G L I G H T 41S C A N P H O T O S , S A V E R E C I P E S . S E E P A G E 6 .

DINNER TONIGHT

SUPERFAST!

MINUTES

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©A

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heat. Cook mixture until melted and smooth, stirring constantly. Remove from heat. Stir in popcorn. Transfer mixture to pan, pressing with parch-ment paper coated with cooking spray.3. Place chocolate in a microwave- safe bowl. Microwave at HIGH 1 minute; stir until smooth. Drizzle chocolate over popcorn mixture. Refrigerate 5 minutes. Lift mixture from pan, and cut into 12 bars.

SERVES 12 (serving size: 1 bar)


PROTEIN 1g; CARB 26g; FIBER 1g; CHOL 3mg; IRON


—Recipes by Jessica Cox, Laraine Perri,

Carol Prager, and Caroline Wright

marshmallow popcorn treats with dark chocolate drizzleReminiscent of classic popcorn balls, these

salty-sweet treats make for awesome low-fat,

lunch box–friendly snacking. Make a batch

with the kids this weekend to enjoy through-

out the week.

Cooking spray

1 (10-ounce) package miniature marshmallows

1 tablespoon unsalted butter 1⁄8 teaspoon kosher salt

10 cups salt- and oil-free popped popcorn (such as SmartPop)

1 ounce bittersweet chocolate, finely chopped

1. Coat an 8-inch square baking pan with cooking spray. Line with parchment paper, allowing paper to extend over edges of pan; coat paper with cooking spray. 2. Combine marshmallows, butter, and salt in a Dutch oven over medium

S N A C K O F T H E M O N T H

DINNER TONIGHT

SUPERFAST!

MINUTES

| | | | | | | | | | || | |

|||||||20

SUPERFAST ONLINE

Find dinnertime inspiration at cookinglight.com/superfast.

Browse our full collection of 20-minute recipes—from soups and chicken dinners to snacks and desserts—that will suit your quick-cooking needs.


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GREAT GRAINSWe love the

hearty texture

of chewy farro, but

for a creamier

bowl, try cooked

quinoa.

Greens, Grains, and BeansEarthy Swiss chard, nutty farro, and creamy

chickpeas are a trifecta of deliciousness.

DINNER TONIGHT

EVERYDAY

VEGETARIAN

SMOKY FARRO

AND CHICKPEA SOUP


This hearty one-pot meal couldn’t be easier, and

it makes for simple cleanup. Look for pouches

of precooked farro either on the grain aisle or in

the frozen food section of your supermarket.


2 cups finely chopped onion

1⁄2 cup finely chopped celery

1⁄2 cup chopped fresh parsley

1 teaspoon chopped fresh rosemary

2 garlic cloves, chopped

1 bay leaf

3 cups organic vegetable broth

3 cups water

1 1⁄2 teaspoons Spanish smoked paprika



1 (15-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained

1 (14.5-ounce) can unsalted, fire-roasted diced tomatoes, undrained

4 cups chopped Swiss chard

3 cups cooked farro

1⁄2 cup chopped green onions

1.5 ounces grated vegetarian Parmesan cheese (about 1⁄3 cup)

1. Heat a large Dutch oven over medium heat. Add oil to pan; swirl to coat. Add onion and next 5 ingredients (through bay leaf ). Cook 7 minutes or until onion is tender, stirring frequently. Stir in broth and next 6 ingredients (through tomatoes); bring to a boil. Stir in Swiss chard and farro; cook 2 minutes or until chard wilts. Stir in green onions; top with cheese.

SERVES 6 (serving size: 1 1⁄2 cups soup and about

2 1⁄2 teaspoons cheese)




—Recipe by Deborah Madison

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DINNER TONIGHT

KIDS IN THE

KITCHEN

Choose flat-leaf parsley for great

herbal flavor and leaves that

are distinct and easy to remove.

1Let kids CLEAN the herb by submerging the bunch (bouquet-style) in a large

bowl of water. Pat dry.

2If you only need a

little parsley from just a few stems, PLUCK

the leaves. It’s the perfect job for small hands.

3Larger quantities

require adult supervision: HOLD the bunch

(again like a bouquet) facing downward on a

cutting board, and slide a sharp knife along the

stems to shave off leaves.

P I C K I N G PA R S L E Y

FISH ON A STICK

Hands-on: 20 min.

Total: 25 min.

Pumpkinseeds are high in

protein, magnesium, and zinc,

and they also contribute nutty

flavor to the crispy crust for

these fun fish sticks.

18 ounces cod or other lean white fish, cut into 12 equal pieces

1⁄4 teaspoon salt 1⁄4 teaspoon freshly ground

black pepper 1⁄2 cup raw pumpkinseeds

2 teaspoons grated lemon rind

1 tablespoon chopped fresh parsley


Cooking spray 1⁄2 cup low-fat tzatziki sauce

1. Preheat broiler. Place a metal rack inside a rimmed baking sheet.2. Thread 1 piece of fish onto each of 12 (6-inch) skewers (cut off pointy tips of skewers beforehand, if

desired); sprinkle fish with salt and pepper.3. Place pumpkinseeds in a food processor; pulse until finely ground. Transfer to a shallow dish; stir in lemon rind and parsley. Place olive oil in a shallow dish.4. Dip fish in olive oil, then in seed mixture, turning to coat evenly. Place on rack in pan. Repeat with remaining skewers. Coat both sides of fish with cooking spray. Broil 2 minutes on each side

Recipe adapted

from We s�Cooking: Totally Tasty Food for Kids by Lilly and

Audrey Andrews—a collaboration

with Cooking Light.

or until pumpkinseeds begin to brown and fish is firm. Serve with tzatziki sauce.

SERVES 4 (serving size: 3 skewers and

2 tablespoons sauce)





You can

wake up

store-bought

tzatziki with

fresh dill for

a brighter,

zippier flavor.

A Fun New Way with Fish SticksCoat fish strips in a crispy gluten-free crust and pop them on skewers for cool kebabs.

Copyright © 2014 Pfi zer Inc. All rights reserved. April 2014 TRA563107-01

I TEACH A CLASS OF 4TH GRADERS

IT’S NOT OK TO JUST GET BY WITH RA PAIN.

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BUTTER LETTUCE, ASPARAGUS,

AND HAZELNUT SALAD


Butter lettuce, also called Boston or

Bibb lettuce, is delicate; it can bruise

and wilt as easily as fresh herbs. Instead of

tossing together in a bowl, arrange the lettuce

on individual plates before adding other

elements. A tip we learned from salt guru

Mark Bitterman: Stirring salt into the

vinaigrette will wilt lettuces faster. Instead,

finish with a sprinkling of flake salt, such as

Maldon—the big flakes mimic the lettuce’s

crisp texture. Late spring yields the most

flavorful, tender asparagus; this salad is a

great place to use very thin stalks.

1 1⁄2 tablespoons fresh lemon juice

1 1⁄2 tablespoons extra-virgin olive oil

1 teaspoon chopped fresh mint

1 teaspoon honey 1⁄4 teaspoon freshly ground

black pepper

5 cups torn butter lettuce

1 cup thinly diagonally sliced asparagus 1⁄4 cup chopped hazelnuts, toasted

2 tablespoons shaved pecorino Romano cheese

1⁄4 teaspoon flake salt (such as Maldon)

1. Combine juice, oil, mint, honey, and pepper in a bowl, stirring with a whisk. 2. Divide butter lettuce evenly among 4 plates. Top each serving with 1⁄4 cup asparagus, 1 tablespoon hazelnuts, and 11⁄2 teaspoons cheese. Drizzle vinaigrette evenly over salads. Sprinkle evenly with salt.


CALORIES 127; FAT 10.8g (sat 1.9g, mono 7g, poly 1.2g);



—Recipe by Hannah Klinger

Soft, Tender Butter LettuceDress these delicate, lightly crisp leaves

sparingly to taste their subtly sweet flavor.

DINNER TONIGHT

IN SEASON

Arrange the

leaves cup side

up to catch the

nuts, asparagus,

cheese, and

vinaigrette.

S C A N P H O T O S , S A V E R E C I P E S . S E E P A G E 6 . M A Y 2 0 1 5 C O O K I N G L I G H T 51

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COOK ONCE, EAT 3X

This recipe yields just

enough spaghetti mixture

for three meals. Cook

once and enjoy speedy,

Italian-style meals

during the week.

Spaghetti with Anchovies,

Garlic, and Red Pepper with

Lemon-Caper Broccoli

Recipe p. 54

DINNER TONIGHT

GET-AHEAD

COOKING


4 garlic cloves, sliced

4 anchovy fillets, drained 1⁄2 teaspoon crushed red pepper 1⁄4 cup chopped fresh flat-leaf parsley

1 1⁄2 tablespoons fresh lemon juice, divided

1 teaspoon kosher salt, divided

3 ounces Parmesan cheese, grated and divided (about 3⁄4 cup)

2 teaspoons chopped shallots

1 teaspoon chopped capers, drained 1⁄4 teaspoon freshly ground black pepper

1. Bring a large saucepan of water to a boil. Add broccoli; cook 3 minutes or until crisp-tender. Remove broccoli from pan with a slotted spoon; set aside. Return water to a boil. Add pasta to pan; cook according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 1⁄2 cup cooking liquid.2. Place 1⁄4 cup oil, garlic, and anchovies in a large skillet. Heat over medium heat for 3 minutes or until garlic is

1SPAGHETTI WITH ANCHOVIES,

GARLIC, AND RED PEPPER WITH

LEMON-CAPER BROCCOLI


Anchovies break down, or “melt,” into

the warm olive oil, adding savory depth to

this simple pasta toss. For a vegetarian

dish, substitute 3 tablespoons chopped

kalamata olives for the anchovies. If you

boil too much pasta tonight, set some aside

before tossing with the olive oil mixture.

Reheat on another night by dunking the

cold noodles in boiling water for 30

seconds before tossing with your sauce.

4 cups broccoli florets

16 ounces uncooked whole-grain spaghetti (such as Barilla)

golden brown and anchovies have melted into the oil, stirring occasion-ally. Add crushed red pepper to pan; cook 30 seconds, stirring constantly. Carefully add reserved 1⁄2 cup cooking liquid to pan. Add pasta to pan; toss to coat. Stir in parsley, 11⁄2 teaspoons juice, 3⁄4 teaspoon salt, and 2 ounces Parmesan cheese (about 1⁄2 cup). Reserve 4 cups pasta mixture. Divide remaining 4 cups pasta mixture among 4 plates; sprinkle evenly with remaining 1 ounce Parmesan cheese (about 1⁄4 cup). 3. Combine remaining 1 tablespoon oil, remaining 1 tablespoon juice, remain-ing 1⁄4 teaspoon salt, shallots, capers, and black pepper in a small bowl, stirring with a whisk. Drizzle oil mixture over broccoli florets. Serve with pasta mixture.

SERVES 4 (serving size: about 1 cup pasta, 1 cup broccoli,

and 1 tablespoon shallot mixture)




—Recipes by Hannah Klinger

DINNER TONIGHT

WEEKEND

WARRIOR

C O O K O N C E , E AT 3 X

2ITALIAN WEDDING SOUP

Shape 12 ounces bulk hot Italian sausage into 42 meatballs. Heat

1 tablespoon oil in a large Dutch oven over medium-high heat. Add

meatballs; cook 2 minutes on each side. Remove meatballs from pan.

Add 3⁄4 cup chopped onion,

3⁄4 cup chopped carrot, and 2 minced

garlic cloves to pan; sauté 4 minutes. Add 3 cups unsalted chicken

stock and 2 cups water; bring to a simmer. Add meatballs; cook 2

minutes. Stir in 5 cups spinach, 11⁄2 cups chopped pasta mixture,

1⁄4 cup

chopped fresh dill, 2 teaspoons lemon juice, 1⁄2 teaspoon kosher salt,

and 1⁄2 teaspoon pepper; cook 2 minutes. Place 1

1⁄3 cups soup in each

of 6 bowls; top each serving with 2 teaspoons grated Parmesan cheese.

SERVES 6

CALORIES 234; FAT 15g (sat 3.8g, mono 7.1g, poly 1.7g); PROTEIN 14g; CARB 11g;

FIBER 2g; CHOL 44mg; IRON 2mg; SODIUM 634mg; CALC 81mg

3TOMATO-BASIL SPAGHETTI FRITTATA

Heat 11⁄2 teaspoons olive oil in a medium nonstick skillet over medium

heat. Spread 21⁄2 cups pasta mixture in pan; cook 3 minutes. Combine

1⁄3 cup sliced green onions, 1⁄3 cup 2% reduced-fat milk, 2 tablespoons

chopped fresh basil, 1⁄2 teaspoon kosher salt,

1⁄4 teaspoon pepper, 6

large eggs, and 11⁄3 ounces shredded whole-milk mozzarella cheese

(about 1⁄3 cup) in a large bowl. Add egg mixture to pan. Reduce heat to

medium-low; cover and cook 8 minutes or until set. Combine 3⁄4 cup

quartered cherry tomatoes, 1 tablespoon sliced basil, 1 tablespoon olive

oil, 1⁄2 teaspoon white wine vinegar, and

1⁄8 teaspoon kosher salt in a

bowl. Cut frittata into 4 wedges; top with tomato mixture.

SERVES 4 (serving size: 1 wedge and about 3 tablespoons tomato mixture)

CALORIES 302; FAT 18.2g (sat 5.4g, mono 9.4g, poly 2.5g); PROTEIN 16g; CARB 18g;

FIBER 1g; CHOL 290mg; IRON 2mg; SODIUM 594mg; CALC 157mg

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HOW-TO

DINNER TONIGHT

WEEKEND

WARRIOR

F R E E Z E I T !P

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GREEN CURRY STEW

WITH POTATOES AND

CAULIFLOWER

Hands-on: 25 min.

Total: 25 min.

Layer the vegetables in the pan

rather than stirring them in so

they steam to the right doneness.

Add red pepper for extra kick.

1 1⁄2 tablespoons butter

1 (8-ounce) package prechopped onion


3 tablespoons green curry paste (such as Thai Kitchen)

1 tablespoon minced peeled fresh ginger

1 teaspoon ground cumin

1 1⁄2 tablespoons lower- sodium soy sauce

2 (14-ounce) cans light coconut milk

1 (12-ounce) package trimmed green beans, cut into 1-inch pieces

2 (10-ounce) packages fresh cauliflower florets

1 (20-ounce) package refrigerated diced potatoes with onions (such as Simply Potatoes)

2 (15-ounce) cans unsalted chickpeas, rinsed and drained


3⁄4 cup torn fresh basil leaves

1 cup plain 2% reduced-fat Greek yogurt

8 lime wedges

1. Melt butter in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 4 minutes. Stir in curry paste, ginger, and cumin; cook 1 minute. Stir in soy sauce and coconut

FREEZE

Cool potato mixture to room temperature; seal in a large zip-top plastic freezer

bag and lay flat in freezer. Freeze up to 2 months.

THAW

Microwave in bag at MEDIUM (50% power) for

4 minutes or until pliable.

REHEAT

Pour stew into a large saucepan. Cover and cook

over medium heat until thoroughly heated (about

15 minutes). Stir in basil. Top with yogurt, and serve

with lime wedges.

milk; bring to a boil. Layer beans, cauliflower, potatoes, and chickpeas in pan; bring to a boil. Cover; reduce heat, and simmer 10 minutes. Stir in salt. Stir in basil, or follow freezing instructions. Place 13⁄4 cups stew in each of 8 bowls. Top each serving with 2 tablespoons yogurt and 1 lime wedge.

SERVES 8





—Recipe by Hannah Klinger

One-Pot Green Curry Stew Enjoy a hearty vegetarian bowl tonight and

freeze a batch for later, all in just 25 minutes.

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Get these recipes, weekly plans, and shopping lists

at cookinglight.com/sundaystrategist.

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SD

AYFR

IDAY

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Fried Rice with Sweet Soy Sauce

+ Sesame Broccoli

Grilled Ham and Pineapple Pizza

+ Simple Salad with Lemon Dressing

Seared Tuna with Avocado Salsa

+ Sesame-Miso Cucumber Salad

Smoky Farro and Chickpea SoupTHIS ISSUE, PAGE 44

Browned Butter Flounder with Lemon Snap PeasDessert Bonus:

Tropical Fruit Nachos

Whole grains like farro, bulgur, and barley round out any meal during

the week and bulk up salads and soups nicely for lunch. Served hot,

they’re also a tasty swap for your morning oatmeal. Store uncooked

grains in clear plastic containers labeled with the grain-to-water ratio

and approximate cooking time. Cook a big batch on the weekend, and

refrigerate for the week ahead.

S U N D AY S T R AT E G I S T

5 More Menu IdeasTry these dinner favorites for a delicious week ahead.


WEEKEND

WARRIOR

DINNER TONIGHT

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WHAT

THE

BEST

MORNINGS

ARE

MADE OF.

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Crunching the numbers

of healthy food

The coconut is one hot fruit, basking in the glow of a health halo. Despite its high saturated fat content (12g per table-

spoon oil), coconut products are showing up everywhere—from the baking aisle to the snack section. Though innovative and tasty, coconut doesn’t automatically mean healthy. Many products are higher in calories and sat fat with added sugars and salt, so read labels and enjoy in moderation.

You may have tried coconut chips and milk, but what about the rest of the fruit? Here are some other ways to go coco.

Loco for Coco Jumping on

the coconut trend? Read this first.

BY FRANCES LARGEMAN-ROTH, RD

COCONUT OIL

It’s the butter of the plant world, made by pressing the

fruit. The refined version is fla-vorless and best for sautés; try unrefined in baked goods for a

nuttier, stronger flavor. Each tablespoon has 12g sat fat

(5 more than butter), so keep heart-healthy olive oil around

for everyday recipes.

1 2 3 4

COCONUT FLOUR

This gluten-free flour is made when the meat is dried and

ground. It’s higher in protein and fat but rich in fiber (2.5g

per tablespoon), making it very absorbent and a poor

1-to-1 sub for wheat flour. Instead, replace up to one-

fourth of the flour in a recipe and up the liquid by 20%.

COCONUT SUGAR

Rising in popularity thanks to its unbleached and unrefined natural image, this sweetener

resembles brown sugar in flavor with coffee undertones.

Calories are similar to granulated: 15 to 18 per

teaspoon, depending on the brand. Use in baked goods

as a 1-to-1 replacement.

COCONUT VINEGAR

Made by fermenting the sap from the palm tree, coconut

vinegar tastes like white wine vinegar and works well in

salad dressings. Most are raw and unpasteurized, containing

more enzymes and bacteria than other vinegars—an

ancient folk remedy said by some to have health benefits.

INSIDE200-CALORIE

TOSTADASp. 64

EGG SALAD

MAKEOVERp. 66

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S C A N P H O T O S , S A V E R E C I P E S . S E E P A G E 6 .

NUTRITION MADE EASY

Trim and Tasty TostadasSix simple dinner solutions, ready in a snap—all under 200 calories BY FRANCES LARGEMAN-ROTH, RD

by the numbers

1

2

3

BAJA FISH AND AVOCADO

2 ounces pan-seared tilapia + 1⁄4 cup sliced

avocado + 2 tablespoons fresh cilantro + 2 small radishes, thinly sliced


TANGY PORK AND MANGO

2 ounces grilled pork tenderloin, shredded + 1⁄3 cup diced peeled ripe mango +

2 tablespoons salsa verde


CRUNCHY SHRIMP

3 ounces grilled shrimp + 1⁄2 cup shredded

red cabbage + 1 tablespoon Mexican crema


1

3

2



Your go-to weeknight dinner cheat just arrived. You can make a tostada out of basically any ingredients as long as you start with a crisped tortilla. We like to bake ours right on the oven rack at 350° for 8 to 10 minutes or until crisp. Go with 6-inch whole-grain corn tortillas instead of flour, and you’ll save about 30 calories and 200mg sodium. Then just top with these fun flavor combos, and crunch. They’re the perfect build-your-own superfast fare—so healthy and delicious, you’ll want two.

4

5

6

CHICKEN AND CORN TWO WAYS

2 ounces shredded skinless rotisserie chicken

breast + 1⁄4 cup pickled onions + 1⁄4 cup sweet

corn kernels + 1 teaspoon fresh lime juice


ALL-AMERICAN STEAK

2 ounces grilled flank steak, thinly sliced + 1⁄2 cup thinly sliced bell peppers and onion,

sautéed in 1⁄2 teaspoon olive oil

CALORIES 189; FAT 6.9g (sat 2g); SODIUM 55mg

SMOKY EGG AND CHEESE

1 large fried egg + 2 tablespoons chipotle

salsa + 1 tablespoon shredded cheddar cheese + 1 1⁄2 teaspoons thinly sliced green onions


4

6

5

Find more

great tostada

recipes at

cookinglight

.com/features.

NUTRITION MADE EASY

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Leaner, Greener Egg SaladOur fruity trick cuts fat in half, keeping all the creamy goodness of the classic. BY SIDNEY FRY, MS, RD

Egg salad is a lunch-time favorite, a go-to because it’s quick, easy to prepare, and rich

in filling protein. It’s a “salad” by name, yes, but a typical homemade version can load on more than 23g of fat and almost 900mg sodium—suddenly making your so-called light lunch feel anything but. We knew a rescue was in order.

To start, we looked to one of our favorite ingredients to replace most of the mayo: avocado. When mashed to a smooth puree, it keeps our salad nice and creamy, with a fruity richness. But wait— avocado is high in fat, right? One tablespoon of the green stuff contains only 2g fat—much better than mayo’s 11g fat. Crunchy quick-pickled celery stands in for pickle relish to save sodium. To reduce sat fat just a bit more, we hold out a couple of the egg yolks and drop white sandwich bread in favor of a whole-grain variety with crunchy sunflower seeds to boost fiber; a handful of the nutty nuggets go into the salad, too, for textural appeal. Our lightened sandwich is a whole-grain, feel-good handful you’ll be happy to tote to work.

OUR EGG SALAD SANDWICH SAVES80 calories, 11.1g fat,

and 303mg sodium over

the traditional egg salad

sandwich. Bonus:

4.5g more fiber.


Avocado-Egg Salad

Sandwiches with

Pickled Celery

Recipe p. 68

NUTRITION MADE EASY

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AVOCADO-EGG SALAD

SANDWICHES WITH

PICKLED CELERY

Hands-on: 20 min.

Total: 25 min.

To prevent avocado from browning

in leftover egg salad, place any

remaining salad in a bowl and

cover surface with plastic wrap.

Then cover the entire bowl tightly

with plastic wrap.

6 large eggs

3 tablespoons water

3 tablespoons cider vinegar

2 teaspoons sugar


1⁄4 cup mashed ripe avocado

1 tablespoon canola mayonnaise

1 teaspoon fresh lemon juice

3⁄4 teaspoon Dijon mustard

1⁄2 teaspoon black pepper


2 tablespoons dry-roasted salted sunflower seeds

8 (1-ounce) slices whole-grain sunflower bread, toasted (such as Ezekiel)

1 cup baby arugula

4 heirloom tomato slices

1. Add water to a large saucepan to a depth of 1 inch; set a large vegetable steamer in pan. Bring water to a boil over medium-high heat. Add eggs to steamer. Cover and steam eggs 16 minutes. Remove from heat. Place eggs in a large ice water–filled bowl.2. While eggs cook, com-bine 3 tablespoons water, vinegar, and sugar in a medium microwave-safe bowl; microwave at HIGH

2 minutes or until boiling. Add celery; let stand 15 minutes. Drain.3. Meanwhile, combine avocado, mayonnaise, juice, mustard, pepper, and salt in a medium bowl, stirring well until smooth. 4. Peel eggs; discard shells. Slice eggs in half lengthwise; reserve 2 yolks for another use. Chop remaining eggs and egg whites. Gently stir eggs, celery, and sunflower seeds into avocado mixture. Top 4 bread slices with about 1⁄2 cup egg mixture, 1⁄4 cup arugula, 1 tomato slice, and remaining 4 bread slices.

SERVES 4 (serving size: 1 sandwich)





AVO PUREE

Mashed avocado replaces most of the

mayonnaise, keeping the salad creamy

and rich while lowering calories,

fat, and sodium.

FEWER YOLKS

We hold out two egg yolks to keep fat

and calories in check. Use them chopped on salads, grated on steamed asparagus,

or sliced on toast.

QUICK PICKLES

A speedy soak in vinegar, water, and

sugar pickles celery, saving 230mg sodium

per tablespoon over pickle relish.

FOR BETTER EGG SALAD


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L Fiber-rich whole grains’ many ben-efits range from lowering your risk for heart disease,

type 2 diabetes, and even dementia to helping you shed more belly fat. But that’s not the only reason to eat more grains. The latest research, says Kelly Toups, RD, program manager of the Whole Grains Council at Oldways, reveals that whole grains “have levels of anti-oxidants approaching those of fruits and vegetables.”

So you’re a whole-grain convert already. Oatmeal for breakfast, whole-wheat pasta instead of white, brown rice for quick stir-fries. What’s next? Expand your horizons and try two “new” grains: amaranth and freekeh. These rediscovered ancient grains are hot in both nutri-tion and culinary circles.

TRY TWO NEW

WHOLE GRAINS

Break out of your grain rut with these

quick-cooking options. BY ALISO N A SHTO N

Apricot-Basil

Chicken with Freekeh

Recipe p. 96

+ Diet Habit: Success Stories p. 74 + Beauty Habit: Tea Time p. 76

healthyhabits


®, TM

, © 2015 K

ellogg NA

Co.

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Sales of freekeh, a darling grain among chefs,

jumped 159% last year.

Smart starter: Vanilla Amaranth with Peach Compote.

Find the recipe at cookinglight.com/features.

AMARANTHTiny but Mighty

WHAT IS IT? Amaranth

looks like a tinier version

of quinoa, and it has a lot in

common with its überpopular

cousin. Like quinoa, amaranth

is a gluten-free New World

grain (technically, a pseudo -

grain that’s really a seed)

that was a staple of the Inca

and Aztec diets. A half cup

of cooked amaranth has

4.7 grams of protein

(which, like quinoa, is a

complete protein) and

almost 3 grams of fiber.

But the similarities end

there. While quinoa cooks

up in fluffy, distinct grains,

amaranth releases lots of

starch when it cooks. The

result is a creamy texture

in which each grain has a

caviar-like pop.

HOW TO COOK IT For the

whole-grain version, use

2 cups liquid (water, broth,

dairy, or nut milk) per 1 cup

amaranth. Bring to a boil,

reduce heat, cover, and

simmer 20 to 25 minutes or

until the liquid is absorbed.

You can also pop amaranth

like popcorn in a hot, dry

skillet for a snack. Megan

Gordon, author of Whole-

Grain Mornings: New

Breakfast Recipes to Span the

Seasons, recommends using

a few tablespoons at a time

because it burns quickly.

TRY IT Amaranth’s starchy

quality makes it a natural

stand-in for polenta. It’s also

terrific as a breakfast

porridge or as a pudding

for dessert. “It’s a beautiful

thickener in soups,” adds

Maria Speck, author of

Simply Ancient Grains. Try

amaranth flour in hearty

muffins and quick breads.

But it’s a hefty flour, Gordon

cautions, so use it judiciously.

“You don’t want to use more

than 25% amaranth flour.

More than that can make

your baked goods dense.”

FREEKEHWhere There’s Smoke,

There’s Flavor

WHAT IS IT? An

Eastern Mediterranean

staple, freekeh is made

from hard wheat or

barley that’s harvested

when it’s still young and

green. After being

parched, roasted, and

dried, the seeds are

rubbed to reveal an

olive-green grain with a

distinctive smoky quality.

A half-cup serving of

cooked freekeh has an

impressive 7 grams of

protein and 8 grams of

fiber. It’s also rich in

lutein, an antioxidant

that nourishes eyes.

HOW TO COOK IT

Steam cracked freekeh

as you would rice,

which produces

delicate, fluffy results.

Bring 1 cup cracked

freekeh and 21⁄2 cups

water or broth to a boil.

Reduce heat, cover, and

simmer for 20 minutes

or until the liquid is

absorbed. Remove it

from the heat, and let it

stand, covered, for

5 minutes. You can

also cook freekeh in a

rice cooker on the

brown rice setting.

TRY IT Try substituting

freekeh in recipes that

call for farro or bulgur.

Use it in grain salads

with a salty cheese,

such as feta, and a

sweet vegetable, such

as butternut squash or

beets, to play off its

smoky flavor.

1

2


The

GRAINS

HABIT

INTRODUCING THE

EGGO™ BREAKFAST

SANDWICH.

EGG, CHEESE

AND SAUSAGE

DELICIOUSNESS

BETWEEN

EGGO®

WAFFLE-STYLE

BREAD.

®, TM, © 2015 Kellogg NA Co.

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The

DIET

HABIT

Find Diet SuccessCooking Light Diet subscribers weigh in on

what’s working for them. BY MATTHEW A. MOORE

Long-term diet success is a familiar equation: You take in fewer calories than you burn. We all know that works. What doesn’t

work? Fads, fast forwards, and fake food. That’s why we used the 15,000 recipes in our database to develop the Cooking Light Diet program. It simplifies meal planning with nutritious food that tastes good—proof that you can love food while reaching a healthy weight.

We recently checked in with Cooking

Light readers who are following the diet and meeting their weight loss goals. Here’s what they love:

DIETING WITHOUT HUNGER

“The first week I lost 4 pounds, and then it was a

couple of pounds a week, which was the right pace for me. It makes sure I actually eat three good meals a day ... instead of waiting until I’m hungry.”

–LAURIE, WOODBINE, MD

–NANCY, SCOTTSDALE, AZ

S P E C I A L O F F E R

Meal planning made easy! Enjoy a healthy way to lose weight that’s customized for you. The Cooking Light Diet makes weight loss simple and delicious with meal plans to please every palate.

Save 20% with promo code: SUCCESS

diet.cookinglight.com/success

ROOM FOR WINE LOVERS

“So many diets cut out so many things that are part of

your lifestyle that it’s hard to maintain the diet. With this one, I’m still losing a pound a week and having my glass of wine with dinner. It’s going to be so much easier to maintain.”

EASY MEAL PLANNING

“I had tried to do meal planning before, but I never

could get it right and it took hours. The Cooking Light Diet took the stress and the time away from meal planning. Now I’m eating correctly, eating right, and eating healthfully every meal.”

–RENÉ, JOHNS CREEK, GA

Members following the Cooking Light

Diet, on average, lose more than half a

pound per week.

We have a winner!In a clinical study,

people prefer Nasacort® over Flonase®.*

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The Potent Power of TeaCalm irritated skin and smooth strands with

this antioxidant-packed ingredient. BY CINDY HATCHER

URBAN DECAYNAKED SKIN COMPLETE

COVERAGE CONCEALER

A light, green tea–infused formula

lets you build coverage for a natural

look, and eight shades help you find

a match. $28, urbandecay.com

JUARA SWEET BLACK TEA & GINGER

MATTEFYING MOISTURIZER

This skin softener relies on an ancient

ingredient, fermented black tea,

to boost skin’s radiance and plump fine

lines. $48, juaraskincare.com

GREEN TEA

LENDS A

HEALTHY GLOW

BY DRAWING

OUT SKIN’S

IMPURITIES.

THE HIGH

ANTIOXIDANT QUOTIENT OF TEA HELPS

NEUTRALIZE FREE RADICALS.


The

BEAUTY

HABIT

Pick up a copy in store today or subscribe at people.com

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Dove Youthful Vitality

Silk Crème ($6, dove.us)

A one-stop solution

that adds body,

nourishment, and

protection. Apply

before drying, or

use as a touch-up

during the day.

Pantene AgeDefy

Shampoo and Condi-

tioner ($9, pantene.com)

Addresses

aging issues

with extra

conditioners,

volumizers, and

shine boosters.

The caffeine found in some types of tea may even help reduce the appearance

of dark under-eye circles.

HERBAL ESSENCES NAKED SHINE

SHAMPOO

Imparts lightweight,

silky shine with a

crisp, fresh scent

that includes notes

of white tea, mint,

and pear. $5, herbal

essences.com

LAURA MERCIER SILK CRÈME MOISTURIZING

PHOTO EDITION FOUNDATION

Creates a luminous glow thanks to

three types of tea: green, white, and

honeybush. $48, lauramercier.com

NEXXUSDIAMETRESS LAVISH

BODY GEL SPRAY

Fine hair gets a boost

from this green tea and

panthenol styler. $12,

nexxus.com

Better with Age

Four great,

affordable ways

to address the

changing needs

of aging hair

John Frieda 7-Day

Volume In-Shower

Treatment ($10, john

frieda.com) This

new treatment

helps boost hair’s

thickness for up to a

week. Lasts through

3 to 5 washes.

L’Oréal Paris

Excellence Age Perfect

Hair Color ($9, loreal

parisusa.com)

Better blended

coverage for

gray hair in 8

complexion-

friendly hues.

TO COLORTO CLEANSE TO VOLUMIZE TO STYLE


The

BEAUTY

HABIT

CINDY HATCHER

BEAUTY

EDITOR

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What’s in Your Bag, ? The star shares the eye picks that keep her looking good.

Actress Kate Walsh—you’ve seen her on Grey’s Anatomy, Private Practice, and Bad Judge—first looks to the inside to boost her beauty. “It’s mind,

body, and spirit that really translate to external beauty,” she says. (That and an occasional cheat day with potato chips and dark chocolate, she confesses.) These eye products help her look as good on the outside as she’s feeling inside.

1 SHU UEMURAART OF BEAUTY

EYELASH CURLER

It’s wider, so I can get all those

long lashes in there to curl.

$20, shuuemura-usa.com

2 GARNIERULTRA-LIFT MIRACLE

SLEEPING CREAM

I feel like it literally makes me

look younger. I wake up and my

skin feels smooth and lifted.

$17, garnierusa.com

3 MAKE UP FOR EVERSMOKY LASH MASCARA

It lengthens my lashes and

still looks natural. $23,

makeupforever.com

4 DIORDIORSHOW

BROW STYLER

It’s my fave and I never leave

home without it. $29, dior.com

5 GRANDE LASH-MDEYELASH FORMULA

It’s amazing for my eyelashes

and brow growth. It takes about

2 months to see results, but it’s

incredible! $65 for a 3-month

supply, grandelashmd.com

WHAT I LOVE THIS MONTH If you haven’t tried actress Drew Barrymore’s

cosmetics line, FLOWER, do yourself a favor and check out this

affordable range, available at Walmart. My latest

find is her FLOWER Transforming Touch ($13,

walmart.com). It’s a powder-to-cream blush that

gives skin an airbrushed, natural-looking glow.

WHAT ABOUT YOU?Cindy Hatcher is Cooking Light’s

beauty editor. Tell her what products

you’re loving right now at cindy_

[email protected]. We’ll

feature your top picks on our blog.

”I’m always looking to hydrate, but the

lifting and firming of skin is crucial now,”

Walsh says.

KATE

WALSHThe

BEAUTY

HABIT


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Peak growing season is just weeks away, temperatures are rising, and garden stores are offering enticing choices. It’s time to enjoy

the last harvest from spring plantings and make room for summer crops.

Replace spent pea vines with climbing cucumber, nestle tomato plants in the ground, and sample the ripe, bright strawberries you planted a few months back. Your carrots, beets, spinach, and Swiss chard are ready for

harvest, so replace them with newly sown seed.

Our plans can be adapted to suit your taste buds, allowing a mix-and-match approach and grouping plants that need similar care and conditions. Prefer fresh haricots verts instead of edamame? Swap them out in the bean block. If you have little space, start con-tainer gardens—the timing is perfect. One three-pot planting can produce fresh tomatoes and crisp cucumbers right outside your kitchen door.

Set up your seasonal garden now for success all summer long.

BY MARY BETH SHADDIX

Spring to Summer

MAXIMIZE SPACE

TIE IT UP

Vines such as tomatoes, or heavily laden branches of

peppers, need soft, flexible ties or natural twine tied

loosely around the branches and onto the trellis or plant

stake. Remnants of hosiery or strips of old T-shirts work well,

or purchase garden clips that snap around both

stem and support (gardeners.com).

GROW UP

Vertical supports such as an arbor or trellis increase the surface area a vining plant

can use while taking up limited soil space. Our garden

showcases beans, peas, climbing Malabar spinach, and cucumbers on wire arbors and twig tuteurs. These provide support

for vines and add a decorative element.

GIVE SUPPORT

These growing structures can be created inex-

pensively with branches and flexible vines or

items from a farm supply store, but if you prefer to

buy ready-made options, we like many of the trellises and arbors found at Terrain (shop terrain.com) and Gardener’s

Supply (gardeners.com).

F R O M T H E C L G A R D E N


Climbers need

vertical support

(see trellis tips on

page 83). Choose

bush varieties of

green beans or

edamame, and

pole varieties such

as ‘Red Noodle.’

Borage and

nasturtiums will

bring bees and

butterflies to aid

your vegetable

production.

Keep these plant

cousins together,

as they have

similar require-

ments. We chose

four tomatoes—

a variety of paste,

cherry, and beef -

steak types—one

hot pepper, one

sweet pepper,

and a fingerling

eggplant. Pots are

miniatures of the

same theme.

14"18"

24"

Eggplant, Peppers

TomatoesBasil, Cilantro

MarigoldsTomatoes,

Eggplant, PeppersMarigolds

Basil, Cilantro

Sunflowers

Basil, Cilantro

Arugula

Eggplant, Peppers

Cucumbers

Nasturtiums

GARDEN DESIGNSChoose plants based on your taste and space. Plant raised beds for a well-rounded harvest, or

pick pots from 14 to 24 inches in diameter (large enough for the type of plant) for the patio.

18"14"

24"

Pole Beans

Arugula

Nasturtiums Cucumbers

Borage

Edamame

MEET OUR GARDENER

Mary Beth Shaddix is a

gardener and writer based near

Birmingham, Alabama. She

plans and oversees the Cooking

Light Garden and contributed

to Pick Fresh, our cookbook and

garden guide. Reach her at

marybethshaddix.com

or @mbshaddix on

Instagram and Twitter.

Find past planting

plans, our favorite

varieties to grow,

and harvest tips

at cookinglight

.com/garden. Use

#CLPickFresh

to connect with

us socially.

F R O M T H E C L G A R D E N

MORE ONLINE

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S E E P A G E 6

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Skillet-Charred

Vidalia Onion Salad

Recipe p. 88

Vidalia onions (and other sweet onion vari-eties) are grown in low-sulfur soils, and that makes them much

lower in pyruvic acid—the stuff that makes onions punchy. And while a raw Vidalia is apple-mild, a little char lends a ton of flavor. This recipe riffs on an old French culi-nary trick—the oignon brûlé—a charred, halved onion used to add depth to broths and stocks. The onions here are peeled and cut into thick slabs. You char only one side of the onion to get all the glory and crunch of raw onion, with a pene-trating, almost fire-cooked flavor.

The dressing is a simple emulsion of feta, garlic, lemon, chile, and olive oil—and asks for a mini food processor. Don’t worry if you don’t have one, though, as the ingredients can just as well be minced. And while the dressing is a bit more elegant as an emulsion, a simple fork-stir is fine, too. Nutty, dry-cooked garbanzos will leave you satisfied. Serve with sautéed chicken breasts to round out the meal.

SWEET

Vidalia Onions

THIS MONTH’S LESSON

Atlanta chef Keith Schroeder’s

first Cooking Light cookbook,

Mad Delicious, came out last fall.

mad delicious


Cook like a genius as

Keith Schroeder reveals

the science behind his art.

Keith’s Recipe BreakdownSKILLET-CHARRED VIDALIA ONION SALAD


Make sure to have your stove’s hood vent cranking—the onion will give off smoke as it chars. A hit of

floral fresh oregano provides the perfect top note for the salad’s Mediterranean flavors.

VARIATION

LAMB AND TURKEY VIDALIA SALAD

Sauté 4 ounces ground lamb and

4 ounces ground turkey 5 minutes

or until done. Drain well. Toss with

4 cups baby spinach, 2 additional

tablespoons lemon juice, another

teaspoon oregano, and an additional 1⁄4 teaspoon kosher salt. Fold

mixture into onion salad.

SERVES 4 (serving size: about 1 cup)

CALORIES 281; FAT 14.9g (sat 4.4g);

SODIUM 437mg

Follow These Steps: >> To make the dressing, combine feta, garlic, lemon juice, and chile in a mini food processor. Process until smooth. If necessary, add a tablespoon hot water to thin.

>> Add oil to the processor; process for about 30 seconds or until the dressing is silky smooth. Set aside.

>> Heat a large cast-iron skillet over medium-high heat; coat pan with cooking spray.

>> Place onion in skillet in 1 even layer. Press each slab to ensure full contact with pan. Season onions evenly with salt.

>> Cook, without turning, 4 minutes or until onion slabs are moderately charred. Transfer onion to a large bowl.

>> Leaving the pan on the heat, add chickpeas; cook 3 minutes or until lightly charred. Add to onion.

>> Separate onion slabs into rings. Add oregano and dressing.

>> Toss until well dressed.

Ingredient Amount Why

Feta cheese 1 ounce, crumbled (about 1⁄4 cup)

Provides underlying tang, creaminess, and salt.

Garlic cloves 3 For pungency, to spike the otherwise round,

straightforward flavor of the sweet onion.

Fresh lemon juice 2 tablespoons The foundation of the dressing (vinaigrette).

Red Fresno chile,

seeded and

coarsely chopped

1 The perfect chile choice for this dressing—it

balances sweet and heat without being vegetal.

Extra-virgin

olive oil

2 tablespoons So we can turn the dressing into a smooth emulsion.

Cooking spray To facilitate charring and keep the onions

from sticking.

Small Vidalia

onions, peeled

and cut into 1⁄2-inch slabs

3 Vidalias are sweet, so they’re the perfect choice

when onions are taking center stage.

Kosher salt1⁄4 teaspoon Both to season and to draw some moisture out

of the onions.

Unsalted

chickpeas

(garbanzo beans)

1 (15-ounce) can, rinsed and drained

To bulk up the salad and add some nuttiness

once charred.

Fresh oregano 2 teaspoons, finely chopped

It’s an herb that ties onions, feta, lemon, and

olive oil together quite nicely. Ask any yia-yia (Greek grandmother).


CALORIES 177; FAT 9.4g (sat 2.4g, mono 5.4g, poly 0.8g); PROTEIN 6g; CARB 18g; FIBER 4g; CHOL 8mg;



mad delicious


Get started at: diet.cookinglight.com/indulge

Scan here to sign up instantly!

© 2015 Time Inc. COOKING LIGHT is a trademark of Time Inc. Lifestyle Group, registered in the U.S. and other countries.

Go on, indulge

Slim down with easy meal plans designed to help you lose weight the healthy way.*

• Customized menus to meet your weight loss and fitness goals

• Great tasting recipes that cut up to 50% of the calories

• Convenient access on your phone, tablet or computer

with the

*Mem

bers

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Photography by JENNIFER CAUSEY • Illustrations by GILLIAN MACLEOD


Five versatile supermarket proteins star in

recipes guaranteed to bring dinnertime delight—fast.

- page 94 - - page 98 - - page 118 -- page 106 - - page 110 -

Recipes by MAUREEN CALLAHAN

Pineapple Chicken

Kebabs with

Cilantro-Lime Slaw

Recipe p. 96

Embrace the darker, tastier side of the bird. Skinless, boneless thighs

are meatier, quicker to cook, and leaner than you might think.

Next-Level

Chicken Dinners


Keep prep simple and speedy. Cut away any large pieces of fat left on the thighs, but don’t worry

about trimming off every little bit you see; that stuff will melt away as the chicken cooks.

Fig-Glazed Chicken

Panini with Brie

Recipe p. 96

Quick Chicken and

Vegetable Curry

Recipe p. 97

Crispy Chicken

Cutlets with

Butter-Chive Pasta

Recipe p. 97

No.

No.

No.


Chicken Thigh RECIPES

Pineapple Chicken Kebabs

with Cilantro-Lime Slaw

Hands-on: 25 min.

Total: 25 min.

A sweet-tangy-spicy

glaze of Asian pantry

staples caramelizes beautifully

under the broiler. To complete

the meal, serve with jasmine rice

tossed with sliced green onions

and lime rind strips.

1⁄2 cup pineapple juice

2 tablespoons rice vinegar, divided

1 tablespoon hoisin sauce

1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)

1 teaspoon honey

1⁄2 teaspoon fish sauce

1 garlic clove, crushed

1 1⁄4 pounds skinless, boneless chicken thighs



1 tablespoon fresh lime juice

3 cups thinly sliced red cabbage

1⁄2 cup chopped fresh cilantro

1. Combine pineapple juice, 1 tablespoon vinegar, hoisin, Sriracha, honey, fish sauce, and garlic in a small saucepan; bring to a boil. Reduce heat, and simmer 6 minutes or until reduced to about 3 tablespoons. Set aside 1 tablespoon juice mixture for serving. 2. Preheat broiler to high.3. Cut chicken into 24 bite-sized pieces; thread

2 pieces onto each of 12 (6- inch) skewers. Place kebabs on a foil-lined baking sheet; brush with half of remaining 2 tablespoons juice mixture. Sprinkle chicken with 1⁄4 teaspoon salt. Broil 5 minutes or until chicken begins to brown. Turn chicken over; brush with remaining half of juice mixture. Broil 4 minutes or until done. Drizzle chicken with reserved 1 tablespoon juice mixture. 4. Combine remaining 1 tablespoon vinegar, 1⁄4 teaspoon salt, mayonnaise, and lime juice in a medium bowl, stirring with a whisk. Add cabbage and cilantro; toss. Serve slaw with kebabs.

SERVES 4 (serving size: 3 kebabs and 3⁄4 cup slaw)





Apricot-Basil Chicken

with Freekeh

Hands-on: 25 min.

Total: 25 min.

Freekeh is an ancient variety of

wheat that is harvested while

green and then roasted for a

fantastically nutty, smoky flavor.

Package directions call for

simmering on low for up to 25

minutes, but here it’s cooked

a little more quickly by raising

the temperature to medium.

Substitute couscous, quinoa,

or rice if you can’t find freekeh.

If you can find fresh apricots,

swap them in for dried, increasing

the amount to 1 cup.

1 1⁄2 cups water

1 1⁄4 cups unsalted chicken stock, divided

1 cup freekeh (young green cracked wheat)


1⁄2 teaspoon black pepper, divided

1⁄2 cup dry Marsala wine

1⁄2 cup dried apricots, chopped

4 (4-ounce) skinless, boneless chicken thighs


1 tablespoon butter

1⁄4 cup thinly sliced fresh basil

1. Combine 11⁄2 cups water, 1 cup stock, freekeh, 3⁄8 teaspoon salt, and 1⁄4 tea-spoon pepper in a medium saucepan; bring to a boil. Cover, reduce heat to medium, and simmer 18 minutes or until tender.2. Combine remaining 1⁄4 cup stock, Marsala, and apricots in a small bowl.3. Sprinkle chicken with remaining 3⁄8 teaspoon salt and 1⁄4 teaspoon pepper. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken; cook 7 minutes or until done, turning once. Add apricot mixture to pan; cook 2 minutes. Stir in butter; remove from heat. Place about 3⁄4 cup freekeh mixture into each of 4 shallow bowls. Top each serving with 1 chicken thigh; divide sauce evenly among servings, and sprinkle evenly with basil.

SERVES 4





Fig-Glazed Chicken

Panini with Brie

Hands-on: 24 min.

Total: 24 min.

For sandwiches with great crunch,

look for a rustic whole-grain bread

boule. If you have trouble cutting

1-ounce slices across the width of

the boule, cut it in half first.

2 teaspoons canola oil


2 tablespoons fig jam



1 cup chopped Lacinato kale

1 teaspoon sherry vinegar

8 (1-ounce) slices whole-grain bread

1 small ripe pear, cut into 12 thin slices

3 ounces Brie cheese, chopped

Cooking spray

1. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add chicken to pan; cook 4 minutes or until browned. Turn chicken over; cook 2 minutes or until done. Remove chicken from pan; let stand 5 minutes. Cut chicken into thin slices. Combine chicken, jam, 1⁄4 teaspoon salt, and 1⁄4 tea-spoon pepper; toss to coat. 2. Combine kale and vinegar in a medium bowl; toss to coat. Divide chicken mixture evenly among 4 bread slices. Top each with 3 pear slices and 3⁄4 ounce cheese; sprinkle remaining 1⁄8 teaspoon salt and remaining 1⁄8 teaspoon pepper over sandwiches.

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Divide kale mixture evenly among sandwiches; top with remaining bread slices. Lightly coat sandwiches with cooking spray.3. Return pan to medium heat. Add sandwiches to pan. Place a cast-iron or heavy skillet on top of sandwiches, pressing gently to flatten; cook 2 minutes on each side or until browned and cheese begins to melt.

SERVES 4 (serving size: 1 sandwich)





Why You Should Try Thighs We know skinless, boneless chicken breasts are wildly

popular, but there’s another (dare we say tastier?) side

of the bird. Skinless, boneless thighs are less expensive than

breasts, their flavor is richer, and they’re more moist—they won’t

dry out, even if overcooked. And the nutritional differences

between the two may not be as big as you’d thought.

Quick Chicken and

Vegetable Curry with

Garlic Naan

Hands-on: 20 min.

Total: 25 min.

Curries are often served over rice,

but this version is served like a

stew with a side of naan bread for

a hearty complete meal.

4 teaspoons canola oil, divided

2 cups prechopped onion

1 tablespoon all-purpose flour

1 tablespoon garam masala

1 tablespoon minced garlic

1 teaspoon ground cumin



1⁄4 teaspoon crushed red pepper

1 1⁄4 pounds skinless, boneless chicken thighs, chopped

1 cup unsalted chicken stock

1 cup sliced carrot

1⁄2 cup water

2 cups frozen green peas, thawed

1⁄2 cup light coconut milk

2 garlic naan flatbreads (such as Whole Foods 365) or pita breads

1 tablespoon chopped fresh cilantro (optional)

1. Preheat oven to 400°.2. Heat a Dutch oven over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add onion; sauté 2 minutes. Stir in flour and next 6 ingredients (through red pepper); sauté 1 minute. Add chicken, stock, carrot,

Crispy Chicken Cutlets

with Butter-Chive Pasta

Hands-on: 25 min.

Total: 25 min.

You’ll be amazed how crisp these

schnitzel-inspired cutlets get

with only 6 minutes of cooking.

4 ounces uncooked angel hair pasta

3 tablespoons canola oil, divided

3 tablespoons chopped fresh chives

1 tablespoon butter




1⁄3 cup all-purpose flour

1 1⁄2 teaspoons paprika

2 large eggs, lightly beaten

1 cup whole-wheat panko (Japanese breadcrumbs)


1 cup baby arugula 3⁄4 cup flat-leaf parsley leaves

and 1⁄2 cup water; bring to a simmer. Cover, reduce heat, and simmer 8 minutes. Stir in peas and coconut milk; cover and cook 5 minutes.3. While curry cooks, brush naan evenly with remaining 1 teaspoon oil; bake at 400° for 8 minutes or until crispy. Cut each naan into 4 pieces.4. Spoon 13⁄4 cups curry into each of 4 shallow bowls; sprinkle with cilantro, if desired. Serve each bowl with 2 naan quarters.

SERVES 4

CALORIES 514; FAT 23g (sat 5.6g, mono




1⁄3 cup torn fresh mint leaves

1⁄3 cup halved cherry tomatoes

1 large radish, thinly sliced

4 lemon wedges

1. Cook pasta according to package directions; drain. Combine pasta, 11⁄2 tea-spoons oil, chives, butter, and 3⁄8 teaspoon salt. 2. While pasta cooks, place each chicken thigh between 2 sheets of plastic wrap; pound to 1⁄4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with remaining 3⁄8 teaspoon salt and pepper. Combine flour and paprika in a shallow dish. Place eggs in a shallow dish. Place panko in a shallow dish. Dredge chicken in flour, shaking off excess. Dip in egg; dredge in panko, shaking off excess.3. Heat a large nonstick skillet over medium heat. Add 1 tablespoon oil; swirl to coat. Add chicken; cook 3 minutes. Add 1 tablespoon oil to pan. Turn chicken over; cook 3 minutes or until done. 4. While chicken cooks, combine remaining 11⁄2 teaspoons oil and lemon juice in a medium bowl. Add arugula, parsley, mint, tomatoes, and radish; toss. Serve chicken with salad, pasta, and lemon wedges.

SERVES 4 (serving size: 1 chicken thigh,

about 1⁄2 cup arugula mixture, about 1⁄2 cup

pasta, and 1 lemon wedge)




SODIUM 506mg; CALC 59mgWhile the sat fat is doubled in the thighs, it’s still low for

a main dish at only 1.2g. It’s time to go dark!

Skinless, boneless thighs

(4 ounces, raw)

135 calories, 4.7g fat

(1.2g sat), 22g protein

Skinless, boneless breasts

(4 ounces, raw)

129 calories, 2.9g fat

(0.6g sat), 24g protein

Egg Dishes, Lickety-Split

Recipes by DAVID BONOM

Scrambled, fried, poached, and more—

eggs are the most versatile starting point

for fast weeknight meals.

Eggs Poached in

Tomato Sauce with

Garlic Cheese Toasts

Recipe p. 100


A mere 9° separates a creamy egg from a firm one, so shave a little time off your cooking for best results.

Pull eggs from heat just slightly before they seem done, and residual heat will finish them to perfection.

Grilled Asparagus

with Fried Eggs

and Pancetta

Recipe p. 100

Linguine

Carbonara

Recipe p. 100

Sweet and Hot

Pepper Open-Faced

Egg Sandwiches

Recipe p. 101

Mushroom and

Spinach Omelet

Recipe p. 101

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Egg RECIPES

Eggs Poached in Tomato

Sauce with Garlic

Cheese Toasts

Hands-on: 25 min.

Total: 25 min.

We really liked this dish with the

fruity heat of Turkish Aleppo

pepper, but you can substitute

crushed red pepper.


1 cup chopped onion


3 tablespoons tomato paste 1⁄3 cup dry red wine

1 teaspoon sugar 1⁄2 teaspoon kosher salt 1⁄4 teaspoon freshly ground

black pepper 1⁄4 teaspoon ground

Aleppo pepper or crushed red pepper

1 (14.5-ounce) can unsalted petite diced tomatoes

4 large eggs

4 (1-ounce) slices sourdough bread

1 garlic clove, halved

2 ounces part-skim mozzarella cheese, shredded (about 1⁄2 cup)

1. Preheat broiler to high. 2. Heat a medium nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and minced garlic to pan; sauté 4 minutes. Add tomato paste; cook 1 minute, stirring constantly. Add wine; cook 1 minute or until liquid almost evaporates. Add sugar, salt, peppers, and tomatoes. Cover and reduce heat to medium; simmer 2 minutes. Crack eggs, 1 at a time,

on top of tomato mixture. Cover and cook 5 minutes or until whites are set and yolks are soft.3. Place bread slices on a baking sheet; broil 11⁄2 minutes on each side or until toasted. Rub bread with halved garlic clove. Sprinkle 2 tablespoons cheese on each bread slice; broil 11⁄2 minutes or until cheese melts. Divide tomato mixture and eggs evenly among 4 shallow bowls. Serve with garlic toasts.

SERVES 4


5g, poly 1.6g); PROTEIN 15g; CARB 29g;



Grilled Asparagus with

Fried Eggs and Pancetta

Hands-on: 23 min.

Total: 23 min.

Asparagus and fried eggs are a

classic springtime combo for good

reason—they’re delicious together.

Medium-thick asparagus spears

will char nicely outside while

staying crisp-tender within.

1 pound asparagus, trimmed

Cooking spray

8 (1-ounce) slices refrigerated polenta

2 ounces pancetta, chopped

1 1⁄2 cups sliced onion 1⁄8 teaspoon crushed

red pepper

3 garlic cloves, thinly sliced

2 teaspoons butter

4 large eggs 3⁄8 teaspoon kosher salt,

divided


2 teaspoons extra-virgin olive oil

1. Heat a grill pan over high heat. Coat pan and aspara-gus with cooking spray. Add asparagus to pan; cook 7 minutes or until charred, turning occasionally. Place asparagus on a baking sheet; keep warm. Lightly coat polenta with cooking spray. Add polenta to pan; cook 2 minutes on each side or until grill marks appear. Add polenta to pan with asparagus; keep warm. 2. Heat a large nonstick skillet over medium-high heat. Add pancetta to pan; sauté 2 minutes or until pancetta begins to brown. Stir in onion, red pepper, and garlic; sauté 6 minutes or until onion is lightly browned. Add onion mixture to pan with asparagus and polenta; keep warm. Return skillet to medium-high heat. Add butter to pan; swirl to coat. Crack eggs, 1 at a time, into pan; cover and cook 2 minutes or until whites are set and yolks are soft. Sprinkle with 1⁄8 teaspoon salt and 1⁄8 teaspoon pepper. 3. Divide polenta, asparagus, and onion mixture evenly among 4 small plates; top each serving with 1 egg. Sprinkle evenly with remaining 1⁄4 teaspoon salt and remaining 1⁄4 teaspoon pepper; drizzle each serving with 1⁄2 teaspoon oil.

SERVES 4





Linguine Carbonara

Hands-on: 22 min.

Total: 22 min.

Timing on this recipe is important,

so have your bacon cooked and

eggs ready when the pasta is

done. Do not let the pasta drain

completely; for the creamiest

sauce, you want a little of the

water still clinging to the noodles

when you add them to the eggs.

8 ounces uncooked linguine

3 center-cut bacon slices, cut into 1-inch pieces

Don’t Fear the Egg

Poor eggs took a beating

in the nutrition world for

years. Dietitians and

doctors warned that

they’d cause unhealthy

cholesterol spikes. But

new federal nutrition

guidelines (still under

review as of this issue’s

print deadline) look to

have, um, eggs-onerated

them. The 2015 federal

guidelines conclude that

dietary cholesterol does

not pose a serious threat

to blood cholesterol or

cardiovascular health.

While diets should be

tailored to personal

needs, most of us can

freely enjoy an egg or

two a day without worry.

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1⁄4 cup 1% low-fat milk 1⁄4 teaspoon freshly ground

black pepper 1⁄4 teaspoon kosher salt

3 large eggs

2 ounces Parmigiano-Reggiano cheese, grated (about 1⁄2 cup)

1⁄4 cup fresh flat-leaf parsley leaves

1. Bring a large pot of water to a boil. Cook pasta according to package directions. Reserve 1⁄4 cup pasta water; drain pasta. 2. Cook bacon in a large skillet over medium heat 5 minutes or until crisp. Remove bacon from pan with a slotted spoon, reserving drippings in pan. Remove pan from heat. 3. Combine milk, pepper, salt, eggs, and cheese in a medium bowl, stirring with a whisk. Slowly drizzle in reserved 1⁄4 cup pasta water, stirring constantly with a whisk. Slowly add pasta to egg mixture, stirring constantly. Add egg mixture to bacon drippings. Place pan over low heat; cook 2 minutes or until liquid begins to thicken, stirring constantly. Sprinkle with bacon and parsley; serve immediately.






Mushroom and

Spinach Omelet

Hands-on: 20 min.

Total: 20 min.

A veggie-stuffed omelet makes

for one easy, satisfying dinner

when paired with a simple side

salad. While the cooked spinach

mixture sits, it may give off some

more liquid; strain this off to keep

the omelet from becoming watery.


1⁄2 cup chopped shallots


1 (8-ounce) package sliced white mushrooms

1 thyme sprig

6 ounces fresh baby spinach 3⁄4 teaspoon kosher salt,

divided 3⁄8 teaspoon freshly ground

black pepper, divided

8 large eggs, divided

1 tablespoon butter, divided

1. Heat a medium nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add shallots, garlic, mushrooms, and thyme; sauté 7 minutes or until mushrooms are browned. Add spinach; sauté 4 minutes or until liquid almost evaporates. Remove mixture from pan; discard thyme sprig. Wipe pan clean. 2. Combine 1⁄4 teaspoon salt, 1⁄8 teaspoon pepper, and 4 eggs in a small bowl, stirring with a whisk. Return pan to medium heat. Add 11⁄2 teaspoons butter; swirl to coat. Add egg mixture; cook 1 minute. Lift edges of omelet with a rubber spatula, tilting pan to roll

uncooked egg onto bottom of pan. Cook 1 minute or until center just begins to set but is still very soft. Arrange half of mushroom mixture over middle of omelet; sprinkle with 1⁄4 teaspoon salt and 1⁄8 teaspoon pepper. Run spatula around edges and under omelet to loosen from the pan; fold in half. Slide omelet onto a plate. Repeat procedure with remaining ingredients. Cut omelets in half.

SERVES 4 (serving size: 1⁄2 omelet)





Sweet and Hot Pepper

Open-Faced Egg

Sandwiches

Hands-on: 19 min.

Total: 19 min.

There’s a great interplay of flavors

here, with the tingly heat of cherry

pepper and the sweetness of

bell pepper and onion. For an

even spicier dish, substitute

2 tablespoons pickled jalapeño

slices for the cherry pepper.

4 (1 1⁄2-ounce) slices whole-grain sourdough bread


1 1⁄4 cups thinly sliced red bell pepper

1 1⁄4 cups thinly sliced red onion


1 hot cherry pepper, bottled, drained and thinly sliced

1 tablespoon 1% low-fat milk

1⁄2 teaspoon kosher salt 1⁄4 teaspoon freshly ground

black pepper

7 large eggs, lightly beaten

1 ounce part-skim mozzarella cheese, shredded (about 1⁄4 cup)

1⁄4 cup fresh flat-leaf parsley leaves

1. Preheat broiler to high.2. Place bread slices on a baking sheet; broil 1 minute on each side or until toasted. 3. Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons oil to pan; swirl to coat. Add bell pepper, onion, garlic, and cherry pepper to pan; sauté 3 minutes or just until tender. Remove pepper mixture from pan. Return pan to medium heat. Add remaining 2 teaspoons oil to pan; swirl to coat. Combine milk, salt, pepper, eggs, and cheese in a bowl, stirring with a whisk; add to pan. Cook 21⁄2 minutes or until eggs are set but still soft, stirring constantly. Top bread slices with pepper mixture and egg mixture; sprinkle with parsley.

SERVES 4 (serving size: 1 bread slice, 1⁄4 cup

pepper mixture, and 1⁄2 cup egg mixture)





Recipes by DIANE MORGANThis lean, incredibly versatile cut moves easily from

weeknight casual to simple elegance in no time at all.Pork TenderloinGo-to


A whole pork tenderloin cooks fast (about 20 minutes), but thin slices, medallions, and bite-sized pieces cook

even faster (less than 10 minutes). Cut your cook time in half by starting small and searing or stir-frying.

Caribbean Grilled

Pork Tenderloin

with Grilled

Pineapple Salsa

Recipe p. 108

Pork Medallions with

Spring Succotash

Recipe p. 109

Pork and

Asparagus

Stir-Fry

Recipe p. 109

Pork, Bean, and

Escarole Soup

Recipe p. 108

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Pork Tenderloin RECIPES

Vietnamese-Style Pork

Noodle Salad

Hands-on: 22 min.

Total: 22 min.

Think of this refreshing

salad as a deconstructed

spring roll: cool rice noodles, crisp

vegetables, and a sweet-and-spicy

vinaigrette instead of a dipping

sauce. Top it all off with savory

stir-fried pork.

4 ounces thin brown rice noodles (such as Annie Chun’s)

1 cup sliced red onion

5 tablespoons fresh lime juice, divided

2 tablespoons fish sauce

2 teaspoons minced fresh garlic

3 tablespoons sugar, divided


1 (1-pound) pork tenderloin, trimmed and cut into 1-inch pieces

1⁄4 cup hot water 1⁄4 teaspoon crushed

red pepper

5 ounces baby spinach (about 7 cups)

1 1⁄4 cups matchstick-cut carrots (4 ounces)

1⁄2 cup fresh cilantro leaves

2 tablespoons canola oil

1. Bring a medium saucepan of water to a boil. Add noodles; cook 3 minutes. Drain; rinse under cold water. Drain.2. Place onion in a bowl of ice water; let stand 10 minutes. Drain. Combine 2 tablespoons juice, 1 tablespoon fish sauce, garlic, 11⁄2 tablespoons sugar, and black pepper. Add pork; toss.

3. Combine remaining 11⁄2 tablespoons sugar and 1⁄4 cup hot water, stirring until sugar dissolves. Add remaining 3 tablespoons juice, remaining 1 table-spoon fish sauce, and crushed red pepper. Add noodles, onion, spinach, carrot, and cilantro; toss. 4. Heat a wok or large skillet over high heat. Add oil; swirl. Add pork mixture; stir-fry 4 minutes. Divide spinach mixture among 6 plates; top evenly with pork.

SERVES 6 (serving size: about 1 1⁄2 cups

spinach mixture and 3 ounces pork)





Pork, Bean, and

Escarole Soup

Hands-on: 25 min.

Total: 25 min.

Escarole is less bitter than other

members of the endive family,

with hearty leaves similar to kale

or chard, which you can sub here.

Use just the leaves for this soup.

1 (1-pound) pork tenderloin, trimmed and cut into bite-sized pieces

1 tablespoon minced fresh rosemary

1⁄2 teaspoon black pepper 1⁄4 teaspoon kosher salt 1⁄4 teaspoon smoked paprika 1⁄4 teaspoon ground

red pepper


1 cup chopped onion


6 cups unsalted chicken stock (such as Swanson)

2 tablespoons tomato paste

2 (15-ounce) cans unsalted cannellini beans, rinsed and drained

8 cups chopped escarole leaves (1 large head)

1.5 ounces Parmesan cheese, grated (about 6 tablespoons)

1. Combine pork, rosemary, black pepper, salt, paprika, and red pepper in a bowl.2. Heat a large Dutch oven over medium-high heat. Add oil; swirl. Add pork mixture; sauté 2 minutes. Add onion and garlic; sauté 4 minutes. Add stock, tomato paste, and beans; bring to a boil. Reduce heat and cook, partially covered, for 10 minutes. Mash half of beans in pan with a potato masher. Stir in escarole; cook 2 minutes or until wilted. Ladle about 13⁄4 cups soup into each of 6 bowls; top each serving with 1 tablespoon Parmesan cheese.

SERVES 6





The Original Pork Tenderloin, Please

Many pork tenderloins come vacuum-sealed with

flavorings like teriyaki or barbecue: convenient, yes,

but also full of artificial ingredients and high in sodium.

Packaged in these marinades for a week or more, the pork

can take on a mushy texture. Some are also injected with up

to 30% solution to “enhance juiciness.” Translation? Yep,

more salt. A store-bought peppercorn pork tenderloin

injected with solution has 710mg sodium per serving. A plain

pork tenderloin, rubbed with cracked black pepper and 1⁄4 teaspoon kosher salt, has just 180mg per serving. Look

for plain pork tenderloins or marinated tenderloins with

200mg sodium or less per serving.

Caribbean Grilled Pork

Tenderloin with Grilled

Pineapple Salsa

Hands-on: 23 min.

Total: 23 min.

We cut the tenderloin in half before

grilling for a nicely charred crust

and a juicy inside in half the time.

Cooking spray

1 tablespoon salt-free Caribbean jerk seasoning (such as McCormick)


1 (1-pound) pork tenderloin, trimmed and halved crosswise

4 (1⁄2-inch-thick) slices fresh pineapple

3⁄4 cup diced red onion



2 tablespoons fresh lime juice

1 Fresno chile, thinly sliced

1. Preheat grill or grill pan to medium-high heat. 2. Coat grill rack with

No.

No.


cooking spray. Rub jerk seasoning and 1⁄4 teaspoon salt evenly over pork. Add pork to grill; grill 12 to 14 minutes or until a thermom-eter registers 145°, turning occasionally. Place pork on a platter. Cover with foil; let stand 5 minutes. Cut across the grain into slices. 3. Coat grill rack with cooking spray. Arrange pine-apple slices on grill; cook 3 minutes on each side or until well marked. Remove from grill; chop. Combine pineapple, remaining 1⁄4 teaspoon salt, onion, and remaining ingredients in a bowl. Serve with pork.

SERVES 4 (serving size: about 3 ounces

pork and 1⁄2 cup pineapple mixture)





Pork and Asparagus

Stir-Fry

Hands-on: 18 min.

Total: 18 min.

Sake, or rice wine, is fragrant and

slightly sweet, a perfect addition

to this simple spring stir-fry. You

can also use dry sherry wine or

a small splash of sherry vinegar.

If using larger asparagus, cut

lengthwise into slices.

2 tablespoons lower-sodium soy sauce, divided

2 1⁄2 teaspoons cornstarch, divided

2 teaspoons sake (rice wine) or dry sherry

2 teaspoons dark sesame oil

1 (1-pound) pork tenderloin, trimmed and cut into strips

1⁄3 cup unsalted chicken stock (such as Swanson)



2 teaspoons minced peeled fresh ginger

1 small red bell pepper, cut into 2-inch pieces

1⁄2 small white onion, cut into thin wedges (about 3⁄4 cup)

1 pound thin asparagus, trimmed and cut into 2-inch pieces


2 (8.5-ounce) pouches precooked rice (such as Uncle Ben’s)

1. Combine 1 tablespoon soy sauce, 2 teaspoons cornstarch, sake, and sesame oil in a large bowl. Add pork; toss to coat. Combine remaining 1 tablespoon soy sauce, remaining 1⁄2 teaspoon cornstarch, and stock in a small bowl. 2. Heat a wok or large skillet over high heat. Add canola oil; swirl to coat. Add garlic and ginger; stir-fry 30 seconds or until fragrant. Add pork mixture to pan; stir-fry 3 minutes or until browned. Add bell pepper, onion, and asparagus; stir-fry 3 minutes or until crisp-tender. Add stock mixture and salt; bring to a boil. Cook 2 minutes or until sauce is slightly thickened. 3. Prepare rice according to package directions. Serve with pork mixture.

SERVES 4 (serving size: about 1 1⁄2 cups

pork mixture and 1⁄2 cup rice)


5g, poly 3.3g); PROTEIN 32g; CARB



Pork Medallions with

Spring Succotash

Hands-on: 22 min.

Total: 22 min.

We substituted protein-rich

edamame for corn in this fast

succotash, a great side that

would also be lovely with simply

baked fish or grilled chicken.

You can thaw the edamame

quickly by placing in a colander

and rinsing under warm water

for a few seconds.

1 (1-pound) pork tenderloin, trimmed and cut into 1-inch-thick slices


2 teaspoons minced fresh rosemary


1 1⁄2 tablespoons extra-virgin olive oil, divided

1⁄2 cup dry white wine 1⁄2 cup unsalted chicken

stock (such as Swanson)

1 tablespoon unsalted butter

1 cup halved and thinly sliced carrots

1⁄2 cup finely diced white onion

3 tablespoons water 1⁄2 teaspoon freshly ground

black pepper

2 cups frozen shelled edamame, thawed

1⁄4 cup chopped green onions (white and light green parts)

1. Gently pound pork slices to 1⁄2-inch-thick medallions with a meat mallet or the heel of your hand. 2. Combine garlic, rosemary, and 1⁄2 teaspoon salt in a small bowl.

3. Heat a large skillet over medium heat. Add 1 tablespoon oil; swirl to coat. Add pork to pan; cook 4 minutes without turning. Turn and cook 3 minutes or until desired degree of doneness. Remove pork from pan; keep warm. Return pan to medium heat. Add garlic mixture; sauté 1 minute or until fragrant. Add wine and stock; cook 30 seconds or until reduced to 1⁄2 cup, scraping pan to loosen browned bits. Remove pan from heat; stir in butter. 4. Heat a large nonstick skillet over medium heat. Add remaining 11⁄2 tea-spoons oil; swirl to coat. Add carrot and white onion; cook 2 minutes. Stir in remaining 1⁄4 teaspoon salt, 3 tablespoons water, and pepper. Cover and cook 2 minutes or until carrot is crisp-tender. Stir in eda-mame and green onions; cook 3 minutes or until thoroughly heated. Divide edamame mixture among 4 plates. Top each serving with pork and sauce.

SERVES 4 (serving size: about 3 ounces

pork, 3⁄4 cup edamame mixture, and

2 tablespoons sauce)





Recipes by IVY MANNING

Cheeseburger Pizza

Recipe p. 112

Ground Beef

Mains

Fast, Fresh

Spin sirloin into bold global-

inspired meals and tempting twists

on comforting family favorites.


When forming burgers, meatballs, or kofta, work with wet hands; the moisture helps

prevent the meat mix from sticking to your skin, so you can get the job done more quickly.

Bloody Mary Burgers

Recipe p. 112Thai Beef and Basil Noodles

with Shiitake Gravy

Recipe p. 112

Swedish Meatballs with

Red Currant Pan Sauce

Recipe p. 113

Middle Eastern

Kofta Kebabs

Recipe p. 113

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Ground Beef RECIPES

Cheeseburger Pizza

Hands-on: 22 min.

Total: 22 min.

Our take on this guaranteed

family favorite saves more than

200 calories, 16 grams of fat, and

nearly 670 milligrams of sodium

over the leading fast-food

cheeseburger pizza.

4 ounces 90% lean ground sirloin

1⁄2 cup chopped red onion 1⁄8 teaspoon kosher salt


2 tablespoons unsalted ketchup

1 (10-ounce) prepared whole-wheat pizza crust (such as Boboli)

2 ounces part-skim mozzarella cheese, shredded (about 1⁄2 cup)

1 ounce reduced-fat cheddar cheese, shredded (about 1⁄4 cup)

1 plum tomato, thinly sliced

10 dill pickle chips (about 1 1⁄2 ounces)


1. Place a pizza stone or heavy baking sheet in oven. Preheat oven to 450°. 2. While oven preheats, heat a large nonstick skillet over medium-high heat. Add beef, onion, and salt to pan; cook 3 minutes or until beef is browned. Remove pan from heat.3. Combine mayonnaise and ketchup in a small bowl, stirring with a whisk. Spread mayonnaise mixture over

crust, leaving a 1⁄2-inch border. Spread beef mixture evenly over mayonnaise mixture. Sprinkle cheeses over beef. Top evenly with tomato slices and pickles; sprinkle evenly with pepper. Bake at 450° for 8 to 10 minutes or until cheese is lightly browned. Cut pizza into 8 wedges.

SERVES 4 (serving size: 2 wedges)





Bloody Mary Burgers

Hands-on: 23 min.

Total: 23 min.

Inspired by the classic cocktail,

these bold-flavored burgers make

a fantastic brunch entrée. For an

extra umami kick, whisk 1 to 2

teaspoons vodka into the sauce.

1⁄4 cup unsalted ketchup

2 teaspoons prepared horseradish

2 tablespoons Worcestershire sauce

1 teaspoon garlic powder

1⁄2 teaspoon celery salt



1 pound 90% lean ground sirloin

Cooking spray

4 (1 1⁄2-ounce) whole-grain hamburger buns

8 romaine lettuce leaves

1 dill pickle spear, thinly sliced crosswise

1. Combine ketchup and horseradish in a small bowl, stirring with a whisk.2. Combine Worcestershire, garlic powder, celery salt,

pepper, salt, and beef in a bowl; gently blend with your hands. Form mixture into 4 (31⁄2-inch-diameter) patties.3. Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking spray. Add burgers to pan; cook 2 to 3 minutes on each side or until desired degree of doneness. Place 1 burger on bottom half of each bun. Top burgers with ketchup mixture, lettuce, and pickle. Top with top halves of buns.

SERVES 4 (serving size: 1 burger and

1 tablespoon sauce)





Thai Beef and Basil Noodles

with Shiitake Gravy

Hands-on: 22 min.

Total: 22 min.

If you have trouble finding

shiitake mushrooms, use whatever

’shrooms you have on hand. Sliced

creminis would work equally well

for this saucy noodle bowl.

8 ounces 1⁄2-inch-wide rice noodles

1⁄2 cup unsalted chicken stock

3 tablespoons oyster sauce

1 tablespoon lower-sodium soy sauce

2 teaspoons sugar 1⁄4 teaspoon crushed

red pepper

10 ounces 90% lean ground sirloin


1 tablespoon minced garlic

1 tablespoon bottled minced ginger

3 1⁄2 cups sliced bok choy (about 7 ounces)

1 1⁄2 cups presliced shiitake mushrooms (about 2 1⁄2 ounces)

1 large egg, lightly beaten 1⁄2 cup torn fresh basil 1⁄2 teaspoon freshly ground

black pepper

1. Place noodles in a large bowl; pour boiling water over noodles to cover. Let stand 6 minutes or until pliable, stirring occasionally to separate noodles. Drain. Combine stock, oyster sauce, soy sauce, sugar, and red pepper in a small bowl; whisk until sugar dissolves. 2. Heat a large nonstick skillet or wok over medium-high heat. Add beef to pan; cook 4 minutes or until beef is browned and crispy in places, stirring to crumble. Remove from pan. 3. Return pan to medium-high heat. Add oil; swirl to coat. Add garlic and ginger to pan; stir-fry 30 seconds. Add bok choy and mush-rooms; stir-fry 2 minutes or until tender. Remove mushrooms and bok choy from pan. Add egg to pan; cook 30 seconds, stirring frequently. Return vegeta-bles to pan. 4. Add noodles and beef to pan. Add stock mixture to pan; cook 1 minute or until bubbly. Remove from heat. Add basil and black pepper; toss to combine.

SERVES 4 (serving size: 1 1⁄2 cups)





No. No.


Swedish Meatballs with


Hands-on: 23 min.

Total: 23 min.

Silky and sweet, the

red currant pan sauce

would be delicious served over

pork chops or grilled poultry. Use

leftover jam for anything from

spreading over biscuits to creating

a flavor base for barbecue sauce.

6 ounces egg noodles

1 teaspoon unsalted butter 1⁄4 cup grated red onion 1⁄4 cup whole-wheat

panko breadcrumbs 1⁄4 cup 2% reduced-fat milk

3 tablespoons chopped fresh dill

1 teaspoon freshly ground black pepper, divided

3⁄4 teaspoon salt, divided 1⁄2 teaspoon ground allspice 1⁄4 teaspoon grated whole

nutmeg


Cooking spray

4 teaspoons all-purpose flour

1 cup unsalted beef stock

2 tablespoons red currant or lingonberry jelly

2 tablespoons sour cream

1. Cook noodles according to package directions, omitting salt and fat. Drain; toss with butter, cover, and set aside.2. Combine grated onion, panko, milk, dill, 1⁄2 teaspoon pepper, 1⁄4 teaspoon salt, allspice, and nutmeg in a large bowl; stir to moisten

panko. Add beef; stir with your hands until combined. Gently form beef mixture into 20 balls (about 1 tablespoon each). 3. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add meatballs to pan; cook 6 minutes, turning occasion-ally, or just until cooked through (thermometer inserted into center of a meatball should register 160°). Transfer meatballs to a paper towel–lined plate; leave browned bits in pan.4. Place flour in a medium bowl; gradually whisk in stock. Return pan to medium heat; add stock mixture and jelly to pan. Cook 2 minutes or until thickened and bubbly, stirring constantly with a whisk. Remove pan from heat; whisk in sour cream, remaining 1⁄2 teaspoon pepper, and remaining 1⁄2 teaspoon salt. Serve meat-balls and sauce with noodles.

SERVES 4 (serving size: 5 meatballs, 3⁄4 cup noodles, and about 1⁄3 cup sauce)





Middle Eastern Kofta

Kebabs with Lemon-

Tahini Sauce

Hands-on: 25 min.

Total: 25 min.

Cooked quinoa acts as a binder

for these kebabs, packing them

with extra protein and some

whole-grain goodness.

Cooking spray

1⁄2 cup packaged cooked quinoa

1⁄3 cup coarsely chopped sweet onion

1⁄4 cup fresh mint leaves

1⁄4 cup plain nonfat Greek yogurt, divided

2 teaspoons cumin

1 1⁄4 teaspoons minced garlic, divided

1 teaspoon kosher salt

1 teaspoon ground coriander

3⁄4 teaspoon ground cinnamon


1⁄2 teaspoon smoked paprika


1 tablespoon water

1 tablespoon tahini (roasted sesame seed paste)

2 teaspoons fresh lemon juice

1⁄2 teaspoon honey

1 English cucumber, thinly sliced (about 1 cup)

1 large ripe tomato, sliced

Lemon wedges

1. Preheat broiler to high. Position oven rack 6 inches below heating element. 2. Line a baking sheet with foil; set a wire rack on top of foil. Coat rack with cooking spray. Combine quinoa, onion, mint, 2 tablespoons yogurt, cumin, 1 teaspoon garlic, and next 5 ingredients (through paprika) in a food processor; pulse until finely chopped. Add beef; pulse until well blended. 3. Divide mixture into 8 equal portions. Form 1 portion of beef mixture into a 31⁄2-inch-long patty around an 8-inch metal skewer; place on prepared wire rack. Repeat with remaining beef mixture. Place baking sheet in oven; broil 4 minutes. Turn skewers over; broil 3 to 4 minutes or until browned.4. Combine remaining 2 tablespoons yogurt, 1 tablespoon water, tahini, juice, honey, and remaining 1⁄4 teaspoon garlic in a small bowl, stirring with a whisk. 5. Arrange cucumber and tomato on a platter. Top with kebabs; drizzle with sauce. Serve with lemon wedges.

SERVES 4 (serving size: 2 skewers and

1 tablespoon sauce)





Know Your BeefBoasting low cost, high versatility, and a wealth of nutritive

benefits, ground beef has earned its coveted spot in

the American home kitchen and diet. To guarantee you’re

grabbing the right package for your nutrition goals, it’s

important to read labels with an educated eye.

Ground Round:

This cut weighs

in at about 10%

to 15% fat.

Lean Ground

Sirloin: Contains

10% fat by weight

(51% of calories

come from fat).

Ground Chuck:

This cut can

contain anywhere

from 15% to

30% fat.

Grilled Shrimp

Caesar Salad

Recipe p. 120

Recipes by DAVID BONOM

Big, robust flavors and streamlined techniques deliver your seafood fix in a flash.Shrimp SuppersSuperspeedy


Try our easy method for peeling and deveining shrimp: Starting at the “head” end, snip along the outer curve

of each shrimp using kitchen shears, pull the shell apart, and rinse away any remaining vein under cold water.

Lowcountry

Shrimp and Grits

Recipe p. 120

Shrimp Arrabbiata

Recipe p. 121

Sriracha Shrimp Rolls

Recipe p. 121

Curried Shrimp

and Melted

Cherry Tomatoes

Recipe p. 120

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Shrimp RECIPES

Grilled Shrimp

Caesar Salad

Hands-on: 23 min.

Total: 23 min.

The single anchovy fillet lends

umami depth to the dressing

without giving it any sort of

strong fishy flavor.

1⁄4 cup canola mayonnaise (such as Hellmann’s)

1⁄2 teaspoon grated lemon rind



3⁄4 teaspoon Dijon mustard 1⁄4 teaspoon

Worcestershire sauce 1⁄4 teaspoon Tabasco sauce

1 oil-packed anchovy fillet, drained and mashed to a paste

1 ounce Parmesan cheese, grated (about 1⁄4 cup)

1⁄2 small garlic clove, minced


Cooking spray

1 pound peeled and deveined extra-large shrimp

2 ounces whole-wheat French baguette, cut into 8 slices

10 cups baby romaine lettuce

1. Combine the first 10 ingredients in a large bowl. Gradually add 1 tablespoon oil, stirring constantly with a whisk. 2. Heat a grill pan over medium-high heat. Coat

pan with cooking spray. Combine shrimp and 2 teaspoons oil in a large bowl; toss to coat. Add shrimp to pan; cook 21⁄2 minutes on each side or until well marked and done. Remove shrimp from pan. Brush each side of bread slices with remaining 2 teaspoons oil. Add bread to pan; cook 1 minute on each side or until well marked. 3. Add lettuce to mayon-naise mixture; toss well. Divide lettuce mixture evenly among 4 bowls. Divide shrimp and bread evenly among servings.

SERVES 4 (serving size: about 5 shrimp,

2 1⁄2 cups salad, and 2 bread slices)





Lowcountry Shrimp

and Grits

Hands-on: 24 min.

Total: 24 min.

This classic Carolina combo

makes for a flavorful and fast

dinner—quick-cooking grits come

together in about 5 minutes.

4 center-cut bacon slices, chopped

1⁄2 cup chopped onion

1 tablespoon chopped fresh thyme

8 ounces cremini mushrooms, quartered

5 garlic cloves, chopped

3 1⁄4 cups unsalted chicken stock, divided

3⁄4 cup black coffee 1⁄2 cup lower-sodium

tomato juice

1 tablespoon red wine vinegar

1 teaspoon sugar 1⁄2 teaspoon ground

red pepper 1⁄4 teaspoon kosher salt,

divided

2 tablespoons cornstarch

1 pound peeled and deveined medium shrimp

2 cups whole milk

1 cup uncooked quick-cooking grits

1⁄2 cup chopped seeded tomato

2 green onions, chopped

1. Cook bacon over medium-high heat until crisp. Add onion, thyme, mushrooms, and garlic; sauté 6 minutes or until onions and mush-rooms are golden brown. Add 11⁄4 cups chicken stock, coffee, next 4 ingredients (through red pepper), and 1⁄8 teaspoon salt. Bring to a boil; reduce heat, and

Curried Shrimp and

Melted Cherry Tomatoes

Hands-on: 18 min.

Total: 18 min.

Find garam masala—a fragrant

Indian spice blend—in the

supermarket spice aisle.


1 pound peeled and deveined extra-large shrimp



1 tablespoon minced peeled fresh ginger


1 teaspoon garam masala 1⁄2 teaspoon ground cumin


2 pints cherry tomatoes

3 tablespoons heavy cream

1 teaspoon honey 1⁄4 cup sliced almonds,

toasted

2 cups precooked brown or basmati rice

1⁄4 cup fresh basil leaves (optional)

1. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon olive oil to pan, and swirl to coat. Sprinkle shrimp with 1⁄4 teaspoon salt and black pepper. Add shrimp to pan, and cook for 2 minutes on each side or until done. Remove shrimp from pan; keep warm. 2. Add remaining 1 table-spoon oil to pan. Add ginger and garlic; sauté 30 seconds or until fragrant. Add remaining 1⁄4 teaspoon salt, garam masala, cumin, red pepper, and tomatoes to pan; cook 4 minutes or until tomatoes begin to break down. Stir in cream and honey; cook 1 minute. Add shrimp and almonds; cook 1 minute or until thoroughly heated. Serve shrimp mixture over rice. Sprinkle with basil, if desired.

SERVES 4 (serving size: about 1 cup shrimp

mixture and 1⁄2 cup rice)





No.

No.


Treat Yourself to Untreated Shrimp

While shrimp naturally contain a small amount of

sodium—about 111 milligrams for a 3-ounce serving—

many shrimp you find in markets have been treated with

sodium solutions that make them a high-salt ingredient.

Sodium solutions are meant to prevent unsightly black spots

from forming on the flesh and to retain moisture sometimes

lost after freezing and thawing. But the solutions can add

nearly 500 milligrams of sodium to 3 ounces

of shrimp. Your best bet: Buy from a trusted

and knowledgeable fishmonger or

scrupulous retailers who don’t stock

treated shellfish.

simmer 4 minutes. Add cornstarch, stirring with a whisk until smooth. Add shrimp; simmer 4 minutes or until shrimp are done.2. Bring remaining 2 cups stock, remaining 1⁄8 teaspoon salt, and milk to a boil in a medium saucepan; add grits, stirring with a whisk. Reduce heat, and simmer 5 minutes, stirring frequently with a whisk.3. Place 1⁄2 cup grits in each of 4 shallow bowls; top each serving with 1 cup shrimp mixture. Sprinkle each serving with 2 tablespoons tomato and about 1 table-spoon green onions.

SERVES 4





1 tablespoon fresh lime juice

2 green onions, chopped

4 New England–style top-split hot dog rolls

5 teaspoons butter, melted

1. Bring 4 cups water to a boil in a medium saucepan over high heat. Add shrimp; cook 2 minutes or until done. Drain. Rinse under cold water; drain well. Discard tail shells; coarsely chop shrimp.2. Combine mayonnaise and next 6 ingredients (through green onions) in a large bowl. Stir in shrimp; toss well to coat. 3. Heat a large skillet over medium heat. Brush cut sides of each hot dog roll evenly with butter. Add rolls to pan; cook 1 minute on each side or until lightly toasted and golden. Fill each toasted roll with about 3⁄4 cup shrimp mixture.

SERVES 4 (serving size: 1 shrimp roll)





Sriracha Shrimp Rolls

Hands-on: 22 min.

Total: 22 min.

Buttering and toasting the rolls

adds tons of rich flavor; don’t be

tempted to skip that step.

4 cups water

1 pound peeled and deveined medium shrimp

1⁄4 cup canola mayonnaise (such as Hellmann’s)

1 tablespoon Sriracha (hot chile sauce, such as Huy Fong)


1⁄4 cup finely chopped English cucumber

4 teaspoons chopped fresh cilantro

Shrimp Arrabbiata

Hands-on: 21 min.

Total: 21 min.

Sweet shrimp is ideal for spicy

dishes like this. If you want just a

light lick of heat, use 1⁄4 teaspoon

red pepper. If you prefer more fire,

go for 1⁄2 teaspoon (or more).

8 ounces uncooked campanelle (bell flower–shaped pasta) or rigatoni

12 ounces peeled and deveined extra-large shrimp



1 small onion, thinly sliced 1⁄2 red bell pepper,

thinly sliced

4 garlic cloves, minced 1⁄4 to 1⁄2 teaspoon crushed

red pepper 1⁄3 cup dry white wine

2 cups canned crushed tomatoes

2 tablespoons grated pecorino Romano cheese

1⁄4 cup thinly sliced fresh basil


1. Bring a medium saucepan of water to a boil over high heat. Add pasta. Cook according to package directions; drain. 2. Sprinkle shrimp with 1⁄8 teaspoon salt. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add shrimp; cook 11⁄2 to 2 minutes on each side or until done. Transfer shrimp to a plate. 3. Add remaining 1 table-spoon oil to pan; swirl to coat. Add onion, bell pepper, garlic, and crushed red pepper; cook 3 minutes or until vegetables are slightly softened, stirring occasion-ally. Add wine; cook 1 minute. Stir in tomatoes and remaining 1⁄4 teaspoon salt; cook 5 minutes or until slightly thickened, stirring occasionally. Stir in shrimp and cheese; cook 30 seconds or until thoroughly heated. Remove from heat; stir in basil and lemon juice. Place about 1 cup pasta in each of 4 bowls; divide shrimp mixture evenly over pasta.

SERVES 4





—Additional recipe by

Robin Bashinsky

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RIPE for the PA IRING Crisp, clean, and delightfully aromatic, Crispin Hard Ciders are as refreshing as spring itself. Infuse that sensory experience into your next meal with this sophisticated, fruit-forward pairing of Crispin Original and pork chops.

Visit crispincider.com or Facebook.com/CrispinCider to explore a whole range of refreshments, including naturally elegant Classics, hand-crafted Artisanal Reserves®, and more.Please enjoy our ciders responsibly © 2015 Crispin Cider Company, Colfax, CA

PAIRING NOTES

PORK CHOPS WITH CHERRY COUSCOUSYields: 4 servings | Serving Size: 1 pork chop and about ¾ cup couscous

3 tablespoons olive oil, divided 4 (6-ounce) bone-in center-cut pork chops 1 teaspoon salt, divided ¼ teaspoon freshly ground black pepper

Cooking spray 1 cup uncooked gluten-free couscous cup boiling water 1 cup coarsely chopped pitted cherries

½ cup sliced green onions cup dry-roasted almonds, chopped 2 teaspoons grated lemon rind 2 tablespoons fresh lemon juice

1 Preheat grill to medium-high heat.2 Brush 1 tablespoon olive oil evenly over both sides of pork, and sprinkle evenly with ½ teaspoon salt and black pepper. Place pork on a grill rack coated with cooking spray, and grill 4 minutes on each side or until desired degree of doneness. Let pork stand for 5 minutes.

3 Place couscous in a large bowl. Add ¾ cup boiling water; cover and let stand for 5 minutes. Uncover and f luff with a fork. Stir in remaining 2 tablespoons oil, remaining ½ teaspoon salt, cherries, and remaining ingredients. Serve with pork.

Crispin Original is made from a blend of fresh-pressed apples, offering deeper aromas and flavors and the perfect complement to food. In this recipe, the crunchy appley nose and crisp mouthfeel of the cider round out the dish’s tangy cherry flavors. Serve in a tall Kolsch or Pilsner glass, chilled or over a small scoop of ice.

This recipe

and all Crispin Ciders are

gluten-free!


RECIPES BY SANDY GLUCK PHOTOGRAPHY BY CHRISTOPHER TESTANI

Chelada

Recipe p. 127

Mango

Guacamole

Recipe p. 130

Cheesy Masa

Pancakes with

Pico de Gallo

Recipe p. 132

Michelada

Recipe p. 126

RAPIDO

RAPIDO RAPIDO

RAPIDO

¡

¡

THROW A PARTY INSPIRED BY

MEXICAN STREET FOOD.

IT’S FUN, VIBRANT COOKING

THAT’S READY IN JUST 25 MINUTES.

Esquites

(Creamy Corn

Salad)

Recipe p. 130

Grilled Flank

Steak with

Chipotle-

Orange Mojo

Recipe p. 132

ROSA

MEXICANAPour 6 ounces

Mexican lager beer

(such as Sol or

Tecate) into a glass.

Slowly add 1 table-

spoon hibiscus syrup.

SERVES 1 (serving size:

about 3⁄4 cup)

CALORIES 120; FAT 0g;

SODIUM 5mg

MICHELADACombine 6 ounces

Mexican pilsner beer

(such as Pacifico)

with 2 ounces Bloody

Mary mix. Garnish

with two pickled

jalapeño slices.


about 1 cup)

CALORIES 112; FAT 0.2g;

SODIUM 240mg

COCKTAILS

COCKTAILSBEERBEER

2-INGREDIENT

Get any fiesta started with these frosty chillers.

The best part? Guests can mix their own.


SNAKEBITEPour 5 ounces dark

Mexican beer (such

as Negra Modelo)

into a glass. Top with

5 ounces hard cider.


about 1 1⁄4 cups)


SODIUM 14mg

—Beverage recipes

by Katie Barreira

CHELADA Combine 6 ounces

Mexican pale lager

beer (such as Corona)

with 3 ounces

limeade. Garnish

with a lime slice.


about 1 cup)


SODIUM 10mg

PALOMA

FRIO Place 6 ounces

Dos Equis Lager

and 1⁄2 cup ice in a

blender; process

until slushy. Place in

a salt-rimmed glass,

if desired, and top

with 4 ounces

grapefruit soda.


about 11⁄2 cups)


SODIUM 30mg

Offer garnishes such as sliced

limes and pickled jalapeños for DIY

bartending.

TURN YOUR KITCHEN

Grilled Flank

Steak with

Chipotle-

Orange Mojo

Recipe p. 132

ISLAND INTO A MEXICAN

STREET FOOD CART OFFERING

CARNE ASADA–STYLE TACOS.

FO

OD

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: K

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SOFT-SERVE MANGO-

BANANA SORBET


Cut-up frozen fruit is the trick for

lightning-quick sorbet. Banana

gives the sorbet that rich, creamy

soft-serve texture. If you wish to

make ahead, freeze in an airtight

container and defrost in 30-

second intervals in the microwave

(30% power) until soft enough to

scoop (about 1 1⁄2 minutes total).

2 (16-ounce) packages frozen mango chunks, broken apart

1⁄3 cup sugar

1 (4-ounce) very ripe banana, sliced

1⁄3 cup fresh lime juice

3 tablespoons tequila or light rum

1⁄4 teaspoon salt

1. Combine mango and sugar in a large bowl; toss to mix. Let stand 10 minutes.2. Place half of mango, half of banana, and half of lime juice in a food processor;

process 3 minutes or until the mango is smooth. Transfer mixture to a bowl, and place in the freezer. Repeat procedure with remaining mango, banana, and juice; combine with reserved mango mixture, tequila, and salt, stirring to mix. Spoon into bowls and serve immediately, or freeze until ready to serve.


CALORIES 133; FAT 0.1g (sat 0g, mono 0g,

poly 0g); PROTEIN 1g; CARB 29g; FIBER

2g; CHOL 0mg; IRON 1mg; SODIUM

60mg; CALC 2mg

Serve this treat in chilled bowls to keep

it frosty.


2 tablespoons olive oil

2 (16-ounce) packages frozen whole-kernel corn, divided

2 teaspoons sugar, divided

1⁄4 cup canola mayonnaise

2 tablespoons fresh lime juice

1 1⁄2 teaspoons ancho chile powder

1⁄2 teaspoon ground coriander


2 ounces Cotija cheese, grated (about 1⁄2 cup)

1. Heat a large cast-iron or other heavy skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add half of corn and 1 teaspoon sugar; toss to combine. Cook, without stirring, 3 minutes or until corn begins to brown on bottom. Stir and cook 3 minutes or until most of the kernels are browned. Remove from pan. Repeat procedure with remaining 1 tablespoon oil, corn, and 1 teaspoon sugar. 2. Combine mayonnaise, lime juice, chile powder, coriander, and salt in a medium bowl, stirring with a whisk. Add corn; toss to combine. Sprinkle cheese over corn; serve warm, at room temperature, or chilled.

SERVES 8 (serving size: 1⁄2 cup)





MANGO GUACAMOLE


Offering sweet and tangy notes,

mangoes balance perfectly against

rich and creamy avocado. Try this

guac as a dip with chips or as a

topping for fish or chicken tacos.

For a step-by-step guide to mango

prep, see page 136.

3⁄4 cup diced peeled mango

1⁄4 cup chopped red onion


1 1⁄2 tablespoons fresh orange juice

2 teaspoons fresh lime juice


2 firm ripe peeled avocados, diced

1⁄2 finely chopped seeded serrano chile

48 tortilla chips

1. Combine first 8 ingredi-ents in a large bowl; toss to combine. Serve guacamole with tortilla chips.

SERVES 8 (serving size: about 1⁄3 cup

guacamole and 6 chips)





ESQUITES (CREAMY

CORN SALAD)


Esquites is a cousin to elote—that

street food favorite of creamy

cheese-coated corn cobs. You can

also find this off-the-cob version

with Mexican street food vendors.

It’s great on its own or served as a

side dish with grilled meats.

Serve sides that taste great at

room temp.

©In

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.V. 2

015

life is trying a recipe that’s adventurous,

and a kitchenwhere findingthe tools isn’t

*Based on a 10'×10' kitchen

$2799*

SEKTION/BROKHULTkitchen

IKEA-USA.com/kitchen


CHEESY MASA

PANCAKES WITH

PICO DE GALLO


Masa harina adds delicate corn

flavor to these pancakes. Look for

it on the baking aisle. For more

masa harina ideas, see page 139.

6 ounces plum tomatoes (about 3), quartered

1⁄4 cup fresh cilantro leaves

2 ounces white onion (about 1⁄4 of a small onion), cut into chunks

1 green onion, trimmed and quartered crosswise

2 teaspoons fresh lime juice


4.5 ounces masa harina (about 1 cup)

1.5 ounces all-purpose flour (about 1⁄3 cup)

3⁄4 teaspoon baking powder

1 ounce queso fresco, grated (about 1⁄4 cup)

2 tablespoons canola oil, divided

1 cup warm water

8 teaspoons crema Mexicana

1. Place tomatoes in a food processor; pulse 2 or 3 times. Transfer to a medium bowl. Add cilantro, white onion, and green onion to food processor; pulse 3 times or until finely chopped. Transfer to bowl with tomatoes. Stir in lime juice and 1⁄8 teaspoon salt. Cover and refrigerate.2. Lightly spoon masa harina and flour into dry measuring cups; level with a knife. Combine masa harina,

flour, baking powder, queso fresco, and remaining 1⁄8 teaspoon salt in a medium bowl; stir with a whisk. Drizzle 1 tablespoon oil over top, and stir to form coarse meal with some pea-size pieces. Add 1 cup warm water, and stir until dough forms. Divide dough into 16 balls; flatten each to form into 2-inch pancakes.3. Heat a large nonstick skillet over medium heat. Add 1 teaspoon oil. Place 8 pancakes in pan, and cook 2 to 3 minutes or until set and golden brown on bottom. Brush pancake tops lightly with about 1⁄2 teaspoon oil; flip and cook 2 to 3 additional minutes. Repeat procedure with remaining pancakes and oil. Top pancakes evenly with pico de gallo and crema.

SERVES 8 (serving size: 2 pancakes, 2

table spoons pico de gallo, and 1 teaspoon crema)





GRILLED FLANK

STEAK WITH CHIPOTLE-

ORANGE MOJO


4 teaspoons ground cumin, divided


1 teaspoon chipotle chile powder, divided

1 1⁄4 teaspoons kosher salt, divided

1 (2-pound) flank steak

Cooking spray

3 garlic cloves

1⁄4 cup orange juice


3⁄4 cup coarsely chopped fresh cilantro leaves and tender stems


16 (6-inch) corn tortillas

1. Heat a large grill pan over medium-high heat. Combine 2 teaspoons cumin, ground red pepper, 1⁄2 teaspoon chipotle chile powder, and 3⁄4 teaspoon salt in a bowl; rub mixture over steak. Lightly coat steak with cooking spray. Add steak to pan; cook 4 minutes on each side or until desired degree of doneness. Let stand 5 minutes.2. Place garlic in a pan with enough water to cover; bring to a boil, and cook 1 minute. Drain; finely chop garlic, and transfer to a medium bowl. Add juices, cilantro, oil, remaining 2 teaspoons cumin, remaining 1⁄2 tea-spoon chile powder, and remaining 1⁄2 teaspoon salt; stir with a whisk to combine.3. Heat tortillas according to package directions. Thinly slice steak diagonally across the grain, and serve with sauce and tortillas.

SERVES 8 (serving size: about 3 ounces steak,

2 tortillas, and about 2 tablespoons mojo)





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RENDERING BACON FAT

Cooking bacon over low heat melts the solid fat, rendering it from the

meat. It’s so versatile, and a little goes a long way, so it’s our tactic for bringing a smoky presence to a dish without adding a lot of fat.

Cut up the bacon. Rather than cooking

full strips, use kitchen shears to snip cold

bacon into 3⁄4-inch pieces. The small pieces

will fully cover the pan and render evenly.

Choose the right pan. Select a pan that

lets the bacon cook evenly, immersed in its

own fat, without burning. Use a small pan for

3 ounces of bacon, a medium skillet for 6 to

8 ounces, and a large skillet for more.

Employ gentle heat. Cook bacon over

medium-low heat 10 minutes or until the fat is

released and the meat is crisp and browned.

Strain and go. Filter out the gritty

browned bits—they can taste bitter. Use

bacon fat to add smoky flavor to sautéed

vegetables, soups, and croutons. Or use it

to make a vinaigrette, like ours below.

WARM BACON VINAIGRETTE

Place 2 tablespoons strained bacon fat in a

medium pan over medium-low heat. Add

4 teaspoons minced shallots; cook 1 minute.

Remove from heat; stir in 1⁄4 cup sherry

vinegar, 1⁄2 teaspoon minced fresh tarragon,

1⁄2 teaspoon sugar, 1⁄4 teaspoon sea salt, and

1⁄4 teaspoon black pepper. Use dressing

immediately; it will dress 6 cups of greens.

SERVES 6 (serving size: about 4 teaspoons)

CALORIES 45; FAT 4.3g (sat 1.7g, mono 2g, poly 0.5g);

PROTEIN 0g; CARB 1mg; FIBER 0g; CHOL 4mg; IRON


—Cheryl Slocum

Cooking Light SECRETS,

TIPS & RECIPES from America’s

Healthy-Cooking Experts


KITCHEN CONFIDENTIAL

*STAFF FAVE

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Tahini adds creamy goodness to a kebab sauce on page 113. Try our favorite ways to use the leftovers.

4TAHINI ROASTED

CAULIFLOWER

Preheat oven to 475°. Combine 1⁄3 cup tahini, 2 tablespoons drained

capers, 2 tablespoons extra-virgin olive oil,

and 3⁄4 teaspoon crushed red pepper in a large

bowl, stirring with a whisk. Add 6 cups small

cauliflower florets; toss to coat. Arrange

cauliflower in a single layer on a foil-lined

baking sheet coated with cooking spray. Roast

15 minutes, stirring halfway through cooking.

Remove from oven; squeeze juice of half a

lemon over top. Sprinkle with 1 tablespoon

chopped fresh parsley, 1⁄4 teaspoon kosher salt,

and, if desired, additional red pepper.

SERVES 6 (serving size: 3⁄4 cup)


—Recipes by Katie Barreira,

Robin Bashinsky, Darcy Lenz, and Deb Wise

2ROMAINE SALAD

WITH ORANGE-TAHINI

VINAIGRETTE

Combine 2 tablespoons cider

vinegar, 11⁄2 tablespoons orange marmalade,

1 tablespoon olive oil, 2 teaspoons tahini, 1⁄8 teaspoon kosher salt, and

1⁄8 teaspoon

freshly ground black pepper in a small bowl,

stirring well with a whisk. Drizzle mixture over

5 cups baby romaine lettuce leaves, 1⁄2 cup

halved grape tomatoes, and 1⁄2 cup chopped

snow peas; toss well to combine.



3 SESAME-CRUSTED

CHICKEN FINGERS

Place 1⁄3 cup all-purpose flour in a

shallow bowl. Combine 1⁄4 cup tahini,

1⁄4 cup water, 2 teaspoons finely grated shallots,

1 teaspoon grated lemon rind, and 1 teaspoon

fresh lemon juice in another shallow bowl.

Combine 1⁄3 cup dry breadcrumbs, 2 table-

spoons sesame seeds, 1 teaspoon onion

powder, 1⁄4 teaspoon kosher salt, and

1⁄4

teaspoon black pepper in a third shallow bowl.

Coat each of 12 chicken breast tenders

(about 1 pound) in flour, then tahini mixture,

then breadcrumb mixture. Heat 2 teaspoons

canola oil in a large nonstick skillet over

medium heat. Add chicken to pan; cook

2 minutes on each side or until golden brown

and done. Sprinkle evenly with 1⁄2 teaspoon

kosher salt. Serve with lemon wedges.

SERVES 4 (serving size: 3 chicken fingers)

CALORIES 342; FAT 16g (sat 2.4g); SODIUM 564mg

1WHITE CHOCOLATE–

TAHINI COOKIES

Preheat oven to 350°. Combine 1⁄2 cup

brown sugar, 1⁄3 cup granulated sugar,

1⁄3 cup tahini, and 1⁄4 cup softened unsalted

butter in the bowl of a stand mixer fitted with

paddle attachment; beat at medium speed

2 minutes. Add 1 large egg and 1 teaspoon

vanilla extract; beat 1 minute. Add 11⁄2 cups

all-purpose flour, 1 teaspoon baking soda, and 1⁄2 teaspoon salt; beat at low speed just until

combined. Mix in 3 ounces finely chopped

white chocolate. Form dough into 24 equal

balls; flatten slightly. Arrange on 2 parchment

paper–lined baking sheets. Bake at 350° for

12 minutes, rotating pans halfway through.

SERVES 24 (serving size: 1 cookie)


CUBE A MANGOIf you know a mango’s

anatomy, it’s easy to prep:

The fruit has a flat, oval pit in

the center that runs parallel

to the“cheeks,” which are

the fleshiest part. The bottom

(stem end) is squat, and

the top, or “nose,” is tapered.

Here’s how to cube it:

1. Stand the mango on its

stem end. Starting at the

nose, and using the flat

sides of the pit as a guide,

slice off both cheeks.

2. Score a 1⁄2-inch-wide

crosshatched pattern

into the flesh of each

cheek, cutting to (but not

through) the mango skin.

3. Press the skin side to

invert. Slice cubes from

the skin. Or, without

inverting, scoop out

diced flesh with a spoon.

U S E I T U P C H A L L E N G E

Tahini

H O W T O


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Not just for tortillas or our pancakes (p. 132), masa harina

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body to sauces and a crisp, crusty coating to sautéed

fish or chicken.—C.S.

CORN FLOUR POWER

T H E C L W AY

Build a Make- Ahead SaladPrep your salad, vinaigrette

and all, with no worry of

wilting. It’s all in the layers.

Place delicate greens on the

top layer. Hold off on tossing the

salad until it’s time to eat.

In the middle, layer hearty items like onion, cucum-

bers, and tomatoes. They can stand up to the dressing’s acid-ity and benefit from

marinating in it.

Pour the dressing into

the bottom of

the bowl—far away from the leafy greens.

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2How to Master Seared Lamb Chops

Don’t save lamb for special occasions. For great chops, all you need is a quick herb rub and a few minutes with a hot pan.

O U R N E W B O O K

In our new book, The Great

Cook, chef James Briscione

teaches fundamental cooking

skills through master recipes

accompanied by detailed pictures

of every step in the process. These

master recipes are then followed

by variation recipes that allow you

to put your new skills to use with

different and delicious twists.

Woven throughout the book and

its lessons are simple tricks and

tips gleaned from Briscione’s

25-plus years in professional

kitchens. Here we share a small

taste of what the book offers—

the master recipe from the

Pan-Seared Lamb Chops lesson.

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ROSEMARY LAMB CHOPS


Pressing gently on the lamb with your finger is

the best way to test for doneness. Rare chops

are springy to the touch; medium-rare are

slightly more firm with a spongy texture; and

firm-to-the-touch meat is well done.

1 1⁄2 teaspoons chopped fresh rosemary

1⁄2 teaspoon salt


1 garlic clove, minced

8 (3-ounce) lamb rib chops, trimmed

2 teaspoons olive oil

1. Combine first 4 ingredients in a bowl.2. Sprinkle herb mixture evenly over chops; gently rub into lamb.3. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat.4. Add lamb; cook 3 minutes on each side or until desired degree of doneness.5. Remove lamb from pan; let stand 5 minutes before serving.

SERVES 4 (serving size: 2 lamb chops)

CALORIES 157; FAT 9.7g (sat 3g, mono 4.6g, poly 0.9g);

PROTEIN 16g; CARB 0.4g; FIBER 0.1g; CHOL 52mg;

IRON 1.4mg; SODIUM 344mg; CALC 12mg

1/2 pound ground beef (or turkey, or breakfast sausage, or chorizo)1 bag Simply Potatoes®

(diced with onion or hashbrowns)1 (4 oz.) can diced green chiles1/2 teaspoon garlic powder1 teaspoon chili powder3/4 teaspoon salt1/4 teaspoon pepper2 cups coarsely chopped spinach2 teaspoons olive oil3-5 eggs1 tomato, chopped2 green onions, chopped3/4 cup shredded Cheddar cheese

Heat large skillet over med-high heat and brown ground beef. When fully cooked, add potatoes, chiles and spices. Cook 10 minutes or until potatoes are tender, stirring occasionally. Add spinach and cook 1-2 minutes or until spinach is wilted.Remove from skillet. Add olive oil to skillet and, once it is hot, add eggs.Fry until whites are set. Top the hash with cheese, tomato and green onion, and top each serving with a fried egg.

Recipe courtesy of MaybeMatilda.com

Made with fresh Simply Potatoes and a little Southwestern kick. Get this recipe and more at simplypotatoes.com

Fresh from the dairy case

PUT A LITTLE GIDDY UP IN YOUR BREAKFAST.

Simply Potatoes®

Cowboy Hash

© 2015 Crystal Farms

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KEY● KID FRIENDLY

● QUICK & EASY

● FREEZABLE

● MAKE AHEAD

● VEGETARIAN

● GLUTEN FREE**Read labels carefully;

gluten hides in unexpected places.


may recipe index

● ● Swedish Meatballs with


p.113

● Thai Beef and Basil

Noodles with Shiitake

Gravy p.112

FISH & SHELLFISH

● ● ● Baja Fish and Avocado

Tostada p.64

● ● ● Broiled Salmon with

Creamy Lemon-Dill

Sauce p.38

● ● ● Crunchy Shrimp Tostada

p.64

● ● Curried Shrimp and

Melted Cherry

Tomatoes p.120

● ● ● Fish on a Stick p.47

● ● ● Lowcountry Shrimp

and Grits p.120

● ● Maple and Mustard

Seared Tuna Steaks p.24

LAMB

● ● Coriander-Thyme Lamb

Chops with Yogurt

Sauce p.22

● ● ● Rosemary Lamb Chops

p.141

PORK

● ● ● Caribbean Grilled Pork

Tenderloin with Grilled

Pineapple Salsa p.108

● ● Grilled Asparagus with

Fried Eggs and Pancetta

p.100

● Pork and Asparagus

Stir-Fry p.109

● ● ● ● Pork Medallions with

Spring Succotash p.109

● ● Pork Tenderloin

Medallions with Blistered

Broccoli Rabe p.36

● ● ● ● Sausage, Cannellini, and

Tomato Ragout p.26

● ● ● Tangy Pork and Mango

Tostada p.64

POULTRY

● ● ● Apricot-Basil Chicken

with Freekeh p.96

● ● ● Chicken and Corn

Two Ways Tostada p.65

● ● Crispy Chicken Cutlets

with Butter-Chive Pasta

p.97

● ● Pineapple Chicken

Kebabs with Cilantro-

Lime Slaw p.96

● ● Spinach Salad with

Bacon, Walnuts, and

Blue Cheese p.41

● ● ● ● Spinach Salad with

Berries and Goat

Cheese p.41

● ● ● Spinach Salad with

Sugar Snap Peas

and Carrot p.41

● ● Vietnamese-Style Pork

Noodle Salad p.108

● ● ● ● Warm Potato and

Green Bean Salad p.24

SANDWICHES

● ● ● Avocado-Egg Salad

Sandwiches with

Pickled Celery p.68

● Bloody Mary Burgers

p.112

● ● Fig-Glazed Chicken

Panini with Brie p.96

● ● Peking Turkey Wraps

p.38

● Sriracha Shrimp Rolls

p.121

● ● Sweet and Hot Pepper

Open-Faced Egg

Sandwiches p.101

SAUCES

● ● ● Warm Bacon

Vinaigrette p.135

SIDES

● ● ● ● Esquites (Creamy

Corn Salad) p.130

● ● ● Green Onion and

Orange Couscous

p.28

● ● ● Rosemary-Parmesan

Polenta p.26

● ● ● Tahini Roasted

Cauliflower p.136

SOUPS & STEWS

● ● ● ● Green Curry Stew

with Potatoes and

Cauliflower p.59

● ● ● Italian Wedding Soup

p.55

● ● ● ● Pork, Bean, and

Escarole Soup p.108

● ● ● Smoky Farro and

Chickpea Soup p.44

● ● ● ● Sweet Pea Soup

with Yogurt and

Pine Nuts p.10

● ● Quick Chicken and

Vegetable Curry with

Garlic Naan p.97

● ● Sesame-Crusted

Chicken Fingers

p.136

● ● ● Superfast Crispy

Chicken Thighs p.4

VEGETARIAN

● ● Eggs Poached in Tomato

Sauce with Garlic

Cheese Toasts p.100

● ● ● ● Mushroom and Spinach

Omelet p.101

● ● ● ● Smoky Egg and Cheese

Tostada p.65

MISCELLANEOUS

● Tomato-Basil Spaghetti

Frittata p.55

PASTA

● ● Linguine Carbonara

p.100

● ● Penne with Asparagus,

Pistachios, and Mint

p.20

● Shrimp Arrabbiata

p.121

● ● Spaghetti with

Anchovies, Garlic,

and Red Pepper with

Lemon-Caper Broccoli

p.54

SALADS

● ● ● Baby Greens and

Artichoke Salad p.20

● ● ● ● Butter Lettuce,

Asparagus, and

Hazelnut Salad p.51

● ● ● Carrot and Cumin

Salad p.22

● ● ● Grilled Chicken Salad

with Strawberries and

Feta p.28

● Grilled Shrimp Caesar

Salad p.120

● ● ● Lamb and Turkey

Vidalia Salad p.88

● ● ● ● Romaine Salad with

Orange-Tahini

Vinaigrette p.136

● ● ● ● Skillet-Charred Vidalia

Onion Salad p.88

● ● ● ● Spinach Salad with

Avocado and Orange

p.41

APPETIZERS

● ● ● ● Cheesy Masa Pancakes

with Pico de Gallo

p.132

● ● ● ● Mango Guacamole

p.130

BEVERAGES

● Chelada p.127

● Michelada p.126

● Paloma Frio p.127

● Rosa Mexicana p.126

● Snakebite p.127

DESSERTS

● ● ● ● Marshmallow Popcorn

Treats with Dark

Chocolate Drizzle p.43

● ● ● ● ● Soft-Serve Mango-

Banana Sorbet p.129

● ● ● ● White Chocolate–Tahini

Cookies p.136

MAIN DISHES

BEEF

● ● ● All-American Steak

Tostada p.65

● ● Cheeseburger Pizza

p.112

● ● ● Grilled Flank Steak with

Chipotle-Orange Mojo

p.132

● ● Middle Eastern Kofta

Kebabs with Lemon-

Tahini Sauce p.113

● ● Seared Steak with

Tomato and Blue

Cheese Salad p.36

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Get the

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Crunchy, Creamy Avocado Fries


We thought we had explored every way to enjoy the buttery-rich yumminess of avocados. But then we

swooned over a photo of the breaded avocado fries in chef Hans Röckenwagner’s latest cookbook, Das Cookbook. Röckenwagner, known for applying German cooking techniques to Californian cuisine, features these delightful snacks on the menus at two of his Los Angeles–based cafés. Inspired by the photo, we created our own lighter version, and the results were even more delicious than we’d imagined: When you coat creamy avocado wedges with a crisp breadcrumb crust, that contrast of textures makes the avocado seem doubly silky-rich. Be sure to follow Röckenwagner’s advice for success and start with firm, ripe avocados; cooking won’t add flavor, so the avocado has to be perfect from the start. Full recipe and

video at cookinglight.com/wow. —CHERYL SLOCUM

Nobody knows eggs better than Bacon, Kevin Bacon. And that’s Nobody knows eggs better than Bacon, Kevin Bacon. And that’s why I know an egg for breakfast provides 6 grams of highwhy I know an egg for breakfast provides 6 grams of high-quality quality protein for 70 calories and no sugar or carbs. So enough with the protein for 70 calories and no sugar or carbs. So enough with the Bacon puns. Pick up an eggBacon puns. Pick up an egg—they’re eggcellent.they’re eggcellent.

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cooking light 2015 may

Documents

beautiful skin

i g h t

avocado fries2 c o o

chicken recipes

jennifer causey food

new cookbook

new book

lightened egg salad