cooking light - august 2015 usa
TRANSCRIPT
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NO-COOK SAUCES
FOR THE GRILL
12 FISH
YOU SHOULD
EAT NOW
-INGREDIENT RECIPES to the Rescue!
FIVE EASY WAYS TO EAT CLEAN TONIGHT
Pork TenderloinPeppers, and Pole
Recipes p. 26
S P E C I A L
R E P O R T
5 AUGUST 2015
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Naturally Beautiful Results
The secret to radiant skin?Positive thoughts and Aveeno.
© Johnson & Johnson Consumer Companies, Inc. 2015
AVEENO®
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P H O T O G R A P H Y : ( C L O C K W I S E F R O M T
O P ) B R I A N W
O O D C O C K ,
J E N N I F E R C A U S E Y ( 2 ) , A N D G R E G D
U P R E E
ON THE COVER
PHOTOGRAPHY
Jennifer Causey
FOOD STYLING
Marian Cooper CairnsPROP STYLING
Paige Hicks
TO COOKRIGHT NOW
3 STAFF
FAVESSUMMERON A PLATE
Juicy tomatoesand herb-packed
ranch dressing: It’swhat you want toeat right now.p. 12
CALLINGALL CAULILOVERS
Our veggie-based
crust keeps theseproduce-packedpizzas light. p. 92
NO-EFFORTSAUCE
Cheesy, creamy,spicy ... and what
is that secretingredient? You’llnever guess. p. 132
p.116Shrimp and
Broccolini with Chive-
Butter Sauce
Features
Five-IngredientCooking
P. 108
Five secrets for simple yet elegant dinners
Fig LoveP. 118
Six ways with summer’smost alluring fruit
No-CookSummer Sauces
P. 130
Lick-the-spooncondiments for topping,dipping, and drizzling
Eat More Fish.The Right Fish.Here’s How.
P. 134
A guide tosustainable seafood
A U G U S T 2 0 1 5 C O O K I N G L I G H T 3
V O L . 2 9 / N O . 7
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P H O T O G R A P H Y : ( C L O C K W I S E F R O M
T O P R I G H T ) R O
B B I E C A P O N E T T O
B R I A N W O O D C O C K
G R E G
D U P R E E
J E N N I F E R C A U S E Y
A N D B R I A N W O O D C O C K
BUBBLYQUENCHERSAND FROZEN
CONFECTIONSp.14
If I’m going away for
10 days, I cut back for20 days beforehand.”
p.78
Let’s GetCooking!11
| Today’s SpecialSteak and grilledheirloom tomatoesfrom Johanna Ware
14 | Most WantedCool gear for hot days
16 | Summer Savvy Te ultimate sangria
18 | Help Me, KenjiQuick pickles
DinnerTonight21 | Dinner TonightFast family recipes
37 | Superfast20-minute cooking
48 | EverydayVegetarianMile-high nachos
53 | Slow Cooker“Baked” beansfrom scratch
KitchenCondential147
| TechniqueCooking whole fish
148 | Use It UpChallengeCorn tortillas
150 | Market Smarts A primer on protein-and fiber-rich lentils
& the rest...6 | Editor’s Note
8 | Letters
152 | Recipe Index
54 | Kids in the KitchenChicken Parmesansliders
59 | Cook Once, Eat 3x Wheat berries
63 | Freeze It Summer minestrone
65 | Sunday Strategist 5 more menu ideas
NutritionMade Easy 67 | Nutrition IQ What is clean eating?
68 | By the Numbers
5 steps to healthier,happier eating
73 | Recipe Makeover A better veggie burger
HealthyHabits77
| StrategyStaying on track while traveling
82 | BeautyCooling cucumber;makeup removers
89 | DietMenopause and weight gain
90 | TravelBrooklyn in 10,000steps and 2,000 calories
CookingDepartments92 | Cooking Light DietCheesy cauliflowerpizza crust
96 | GardenLate summer’sheat-loving crops
105 | Mad DeliciousSlow-grilled short ribs
154 | Wow! Watermelon pizza
4 C O O K I N G L I G H T A U G U S T 2 0 1 5
p. 38Cabbage salad with salmon
4 new uses forcorn tortillas
p.148
p.63Summer’sbounty in a bowl
p. 54A fun twist on
an Italian classic
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P H O T O
G R A P H Y : J E N N I F E R C A U S E Y
A N D
( P O S T C A R
D ) M
I C H A E L S L E A R ; P R O P S T Y L I N G : C L A I R E S P O L L E N
Hanging with
my grandfather
pop, the King
mackerel who
taught me
how to fish.
A Photographer
shot this postcard of
my family in beach
mode, circa 1984.
HUNTER LEWIS
@NotesFromACook
6 C O O K I N G L I G H T A U G U S T 2 0 1 5
FISH TALES
AS A KID I practically lived on the beach every August. Low tide meant epic family soccer gamesand towering sand castles, and I can still taste thesandy peanut butter and jelly sandwiches and smellthe chili dogs wrapped in foil. Every evening as thesun set over the dunes of Myrtle Beach, South
Carolina, the 17 of us—my immediate family plusgrandparents, aunts, uncles, and cousins on mymom’s side—formed a circle of beach chairs arounda cooler for the adults’ cocktail hour ritual.
What I remember most is the fishing. Every daymy grandfather and I would walk our rods a blockto the beach, bait our hooks, cast out past the sand-bar, and wait for the primal thrill of a fish jerking onthe end of the line. We caught schools of pompanoand whiting. Spot and bluefish and the occasionalflounder, too. I relished my job of catching bait andscaling and filleting the keepers that my grand-
mother would roast or put into a stew, and I kept achart taped on the refrigerator door to log our dailycatch. A good day on the beach meant two dozenfish. Ten one summer about 20 years ago, the fishsimply stopped biting. Even the sand fleas and
minnows we used as bait disappeared. Other anglersblamed the decline on the barges that pumpedsand onto the beach, but whatever the cause, theexperience taught me to value life f rom the sea.
Now the stakes are much higher, and we can’tguarantee the existence of popular eating fish like wild bluefin tuna and cod. “We’ve told the oceans
what we’re willing to eat rather than ask what they’re willing to provide,” Barton Seaver, the director ofHarvard’s Sustainable Seafood and Health Initiative,recently told im Cebula, our senior food editor.Barton and im, a native New Englander whospent his childhood summers crabbing on CapeCod, tackled the complexities of the seafoodindustry together to create our sustainable shoppingand cooking guide (“Eat More Fish. Te RightFish. Here’s How.”). It starts on page 134. I hopeit inspires and empowers you to try new fish—for your own health and for the health of the oceans.
Tis month my wife, Ellen, and I will take ourlittle girls to the beach. I’ll throw a few casts intothe Gulf of Mexico and, who knows, maybe catcha gorgeous mackerel togrill for dinner. Tat’s howI’ll teach my own kidsto connect the dotsbetween what we pullfrom the water and whatis on their plates.
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PRINTED IN THE USA
LETTERS
P H O T O G R A P H Y : R A N D Y
M A Y O R
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. Your bank may provide updates to the card information we have on file.You may opt-out of this se rvice at any time. MAILING LIST We make a portion of our mailing list available to reputable firms. If you would prefer that we not include your name, please call 800-336-0125.CUSTOMER SERVICE Forchange of address, payment, and other subscription questions, call 800-336-0125 or go to cookinglight.com/custsvc. .SUBSCRIPTIONS & CUSTOMER SERVICE Web: cookinglight.com/custsvc Phone: 800-336-0125. COOKINGLIGHT 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 L akeshore Drive, Birmingham, AL 35209.
8 C O O K I N G L I G H T A U G U S T 2 0 1 5
SUMMER SMASHI just nished the
June 2015 issueand realized that Idog-eared almost
every page! I reallyenjoyed this issue, and
I’m excited to getcooking this week.
Thanks for an
inspiring issue!CAREN BENNETT VIA EMAIL
A WEIGHTY ISSUE“The Right Way to Talk to YourKids About Weight” (June,p. 99) was wonderful. Growingup in the 1970s, my mom tookme to my first diet supportgroup at the age of 10. I havestruggled for decades to have anormal relationship with food.Now, at 51, I have it. I have neverdiscussed weight with mydaughters, and it has been thesmartest thing I have ever done.DARLA CALVET, PHD SAN DIEGO, CA
DINNER DATE SUCCESSI made chef Marco Canora’sQuinoa Panzanella with WildSalmon (June, p. 9) for ourspecial stay-at-home date night.It was so easy and delicious—perfect for an end-of-week meal.BECKY DIAMOND YARDLEY, PA
FARMERS’ MARKET FLOPI was disappointed that THEDistrict of Columbia was left outof your recent 50 States, 50Markets Web feature. We maynot technically be a state, but weare the capital of the UnitedStates. We have an estimatedpopulation of over 650,000,larger than some states. We alsohave many farmers’ marketsthat are worth visiting—DupontCircle, the USDA and PennQuarter markets, and many
others. Please do not leave DCout in future articles.JEAN E. RIEDLINGER WASHINGTON, DC
CorrectionThe amount of stock listed forCashew and Green OnionBulgur, a side dish for Thai BasilChicken Stir-Fry (June, p. 22), should be 1 1 ⁄ 3 cups, not 1 ⁄ 3 cup .
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P H O T O G R A P H Y : J E N N I F E R C A U S E Y ; F O O D S T Y L I N G
: K E L L I E G E R B E R K E L L E Y ; P R O P S T Y L I N G : C L A I R E S P O L L E N .
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A U G U S T 2 0 1 5 C O O K I N G L I G H T 11
A smart, delicious riff onranch dresses this dish.
Recipe p. 12
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SE EP A G E 8
R ipe heirloom tomatoesin the heart of theseason make Johanna Ware swoon. “Terecouldn’t be anything I
love more,” says the chef of Small- wares, in Portland, Oregon. “Tey’resweet and juicy, and I almost cry when their season is over.”
It doesn’t take much to make themost out of garden-fresh tomatoes: A little salt and fresh ground pepperand a drizzle of olive oil is one of thesimplest routes to tomato nirvana.Serving up slices warmed on thegrill, as Ware does here, intensifiestheir sweetness and acidity and adds
Grilled Steakand Tomato
with CreamyTofu Ranch
BY TIM CEBULA
an alluring touch of smoke to the mix. What makes this simple grilled dishtruly brilliant, though, is a ranch-style
dressing Ware makes from tofu.“I’m from the Midwest, and I have areal love for ranch dressing. Growingup, it was always a guilty pleasure ofmine.” Pureeing the tofu with freshchives, lemon juice, and garlic makes aprotein-packed ranch stand-in that works wonderfully as a dip on its own.Here it makes a delectably tangy saucefor grilled beef and tomatoes. ry Ware’s original version at Smallwaresin Portland this month.
T O D AY ’ S S P E C I A L
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P H O T O G R A P H Y : ( T O P L E F T A N D R I G H T ) J E N N I F E R C
A U S E Y A N D ( B O T T O M
2 ) C O U R T E S Y O F S T
R O C H / R U S
H J A G O E ; F O O D S T Y L I N G : ( T O P L E F T A N D R I G H T ) R A C H
E L J O H N S O N ; P R O P S T Y L I N G : L I N D S E Y L O W E R
12 C O O K I N G L I G H T A U G U S T 2 0 1 5
let’s get cook ing !SO GOOD
Sprinkle 4 ripe peachhalves with 1 1 ⁄ 2 tablespoons
brown sugar, and grill2 minutes on each side.
L O C A L F I N D
Food Hall Nation As culinary commerce booms, food hallsare popping up like gourmet mushrooms
from coast to coast. More selectivelycurated than open-air farmers’ markets,
these indoor marketplaces house everythingfrom local butchers to casual eateries.
Unlike the Italy-centric Eataly archetype,most new halls aren’t bound by a theme.Melrose Market in Seattle and St. Roch
Market in New Orleans offer a diverse arrayof vendors—young-gun chefs as well asestablished faces in the food community.St. Roch co-owner Will Donaldson says
his market is “about 13 individuals, all withsomething to say.” Te hall allows them aspace to say it while establishing a more
intimate bond with customers. Tus, theprimary focus of these markets is on sharing
flavors and moments. “It is a place forpeople to come in and spend hours as they
meet friends, push tables together, andengage in sampling food,”
Donaldson says. “Tis isa shared experience.”
—DARCY LENZ
PRO TIPNo need for special
brushes. Scrub grill gratesclean using a tight ball of
foil held with tongs.
GRILLED STEAK ANDTOMATOES WITH TOFURANCH DRESSING
Hands-on: 29 min.
Total: 29 min.
There’s no need to pull
out the food processor
to make the small
amount of breadcrumbs
for this recipe. Just tear bread by
hand into very small pieces; the
rustic texture is perfect.
4 ounces firm tofu,drained
2 tablespoons choppedfresh chives, divided
1 1 ⁄ 2 tablespoons water
2 teaspoons freshlemon juice
3 ⁄ 4 teaspoon kosher salt,divided
3 ⁄ 4 teaspoon freshly groundblack pepper, divided
1 garlic clove
4 1 ⁄ 2 tablespoons olive oil,divided
4 (4-ounce) beeftenderloin steaks
Cooking spray
3 large heirloom tomatoes,cored and cut crosswiseinto 1-inch-thick slices
1 tablespoon sherryvinegar or whitewine vinegar
1 tablespoon lower-sodium soy sauce
1 ⁄ 2 teaspoon sugar
1 medium shallot,thinly sliced
1 ⁄ 4 cup fresh whole-wheat breadcrumbs
1 teaspoon chile oil
1. Preheat grill to medium-high heat.2. Combine tofu, 1 table-spoon chives, 11 ⁄ 2 tablespoons water, juice, 1 ⁄ 4 teaspoon salt,
1 ⁄ 4 teaspoon pepper, andgarlic in a blender; blenduntil smooth. With blenderrunning, drizzle in 11 ⁄ 2 tablespoons oil.3. Sprinkle steaks with1 ⁄ 4 teaspoon salt and 1 ⁄ 4 teaspoon pepper. Placesteaks on grill rack coated with cooking spray; grill4 minutes on each side or
until desired degree ofdoneness. Coat tomatoslices with cooking spray.Place tomato slices on grill;grill 2 minutes on each side.Combine remaining 1 ⁄ 4 teaspoon salt, remaining 1 ⁄ 4 teaspoon pepper, remaining3 tablespoons oil, vinegar,soy sauce, and sugar in amedium bowl, stirring well with a whisk. Add tomato
and shallot to bowl; tossgently to coat.4. Heat a small skillet overmedium heat. Add bread-crumbs to pan; cook 3minutes or until golden andtoasted, stirring occasion-ally. Drizzle chile oil overcrumbs; toss to coat.5. Spread 2 tablespoonstofu puree in a circle oneach of 4 plates. Divide
tomato slices among plates.Cut steaks across the graininto thin slices; arrangeslices on top of tomatoes.Sprinkle each serving with1 tablespoon toastedbreadcrumb mixture and3 ⁄ 4 teaspoon chives.SERVES 4
CALORIES 356; FAT 24g (sat 4.7g, mono
13.7g, poly 2.7g); PROTEIN 26g; CARB
10g; FIBER 2g; CHOL 59mg; IRON 2mg;
SODIUM 561mg; CALC 93mg
St. Roch Market offers fresh
regional produce along withlocally prepared products.
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BARGAIN
BRAND
BARGAIN
BRAND
GOBS OF FREE TIME.GOBS OF RESIDUE.
p mcookingspr y compamcookingspray.com
*vs. leading brands of cooking spray (except olive oil), after*vs. leading brands of cooking spray (except olive oil), after
spraying on glass bakeware, baking at 400 F for 30 min,spraying on glass bakeware, baking at 400˚F for 30 min,
cooling, washing in standard home dishwasher with detergentcooling, washing in standard home dishwasher with detergent
and repeating 4 times.and repeating 4 times.
e s e r v e d .
© C o n A g r a F o o d s ,
I n c .
A l l R i g h t s R e
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SWEET SCOOP Häagen-Dazs’ new Ginger MolassesCookie ice cream serves up crunchy cookies swirledinto spiced vanilla-cinnamon ice cream. $5
P H O T O G R A P H Y : R O B B I E C A P O N E T T O ; F O O D S T Y L I
N G : K E L L I E G E R B E R K E L L E Y ; P R O P S T Y L I N G : C L A I R E S P
O L L E N
let’s get cook ing !
14 C O O K I N G L I G H T A U G U S T 2 0 1 5
SIDE DISHSauté zucchini with olive oil,
shallots, sliced almonds,and a lemon squeeze for a
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1
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1 FOR SPRINKLES
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2GET THE SCOOP
Zyliss’ Right Scoop isergonomically designedto help you get yourportion of ice cream withminimal effort. Plus, it’sdesigned to be tongue-friendly so it’s morelickable. $12, zyliss.com
3SUMMER
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West Bend’s ProfessionalSnowball Machineeasily makes extra-light,fluffy ice shavings for yourfavorite syrups. Machine, $80; cups, $8/set of 20;williams-sonoma.com
4 FRESH
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The sleek sparkling-beverage maker fromSodaStream gets a fun’50s makeover thanksto KitchenAid. Availablein 7 colors. $250, kitchenaid.com
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P H O T O
G R A P H Y : R O
B B I E C A P O N E T T O ; F O
O D
S T Y L I
N G : K E L L I E G E R B E R K E L L E Y ; P R O P S T Y L I N G : C L A I R E S P
O L L E N
P H O T O G R A P H Y : ( T O
P L E F T A N D
R I G H T ) J E N N I F E R C A U S E Y
A N D
J A C K
A N D E R S O N / G E T T Y
DRINK UPCakebread Cellars’ 2013
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The Ultimate Summer SangriaBY KATIE BARREIR A
How do you make sangria, a quintessential summertime cooler, even moresummery? Start by switching out red wine for the season’s pink darling, rosé. As for fruit, nothing says summer refreshment like dripping-ripe melons.
Add cooling mint, and top with a splash of flowery liqueur. Whether you’re poolside,picnicking, or porch-rocking, this sangria is pitcher-perfect.
SUMMER MELONROSÉ SANGRIA
Hands-on: 10 min.
Total: 8 hr. 10 min.
For a playful presentation,
use a melon baller to scoop
the fruit into bobbing orbs.
1 (750-milliliter)bottle dry rosé
1 ⁄ 2 cup elderflowerliqueur (such asSt. Germain)
2 mint sprigs, divided
1 1 ⁄ 2 cups (1-inch) cubedcantaloupe, divided
1 1 ⁄ 2 cups (1-inch) cubedhoneydew melon,divided
1 1 ⁄ 4 cups (1-inch) cubedbaby seedlesswatermelon,divided
1 1 ⁄ 2 cups chilledclub soda
1. Combine rosé,liqueur, 1 mint sprig,and 1 cup each melonin a pitcher. Cover;chill at least 8 hours.2. Place remainingmelon in a single layerin a small baking dish;cover and f reeze.3. Remove mint
sprig from pitcher,and discard. Stirremaining mint sprig,frozen melon, andclub soda into sangria just before serving.
SERVES 10 (serving size: 1 cup)
CALORIES 126; FAT 0.2g (sat
0g, mono 0g, poly 0.1g); PROTEIN
1g; CARB 13g; FIBER 1g; CHOL
0mg; IRON 0mg; SODIUM 17mg;
CALC 8mg
S U M M E R S A V V Y
Rosé is all aboutrefreshment—light and
bright, it’s a great matchfor summer fruit.
Preferable to reds forsummer sangria, rosédelivers grape flavor
without heavy tannins.
Skip the ice cubes.
Freeze some ofthe fruit, and stir inbefore serving tokeep your pitcherof sangria chilledwithout diluting
the flavor.
Chilled club soda addsrefreshing effervescence and stretches your sangria
without adding calories. Stir
it in right before serving sothe fizz doesn’t fizzle out.
Fresh seasonal herbs likemint, basil, and lavender
add a touch of savory to the
fruity brew. For the prettiestpresentation, swap out theherbs used to infuse your
sangria (they wilt and discoloras they sit) for fresh ones.
Build an additional layerof depth with a flavored
liqueur (like St. Germain)or spirit (like brandy) thatcomplements the flavor
profile of your drink.
Adding flavorsto a pricey bottleof rosé masks the
nuances you’re payingfor. With sangria, look
for one in the $6 to $15range from Spain
or France.
let’s get cook ing !
16 C O O K I N G L I G H T A U G U S T 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 8 .
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Dr. Sapna Patel | Cancer Physician & Researcher
Ranked one of the leading hospitals in the nationfor cancer care in the America’s Best Hospitals survey
published by U.S. News & World Report for 26 years.
“My team will get yo
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P H O T O G R A P H Y : J E N N I F E R C A U S E Y A N D ( B L O O D Y M A R Y ) B R I A N W O O D C O C K ; F O O D S T Y L I N G : K E L L I E G E
R B E R K E L L E Y ; P R O P S T Y L I N G : L I N D S E Y L O W E R
P O R T R
A I T : R A N D Y H A R R I S
USE IT UPUse leftover pickle juice in
Bloody Marys or marinades,or toss in fresh sliced cukes
for gently brined pickles.
GRADE ASkip basic nonstick sprayfor La Tourangelle’s spray
oils, including pistachioand walnut. $7 to $10
Beyond basic brine: Tailor quickpickles to your taste with herbs,spices, and fresh aromatics.
Kenji Lopez-Alt is the chiefcreative officer of Serious Eats(seriouseats.com), where hewrites Te Food Lab, unravelingthe science of home cooking.
sandwiches or at a cookout.Keep your quick pickles
refrigerated in airtight
containers, and eat them within a couple of weeks.Somehow I don’t thinkthat’ ll be a problem.
Te key to a successfulquick pickle lies in the ratioof four main ingredients: water, acid, sugar, and salt.I usually lean on these threebasic ratios.
For supersharp, tangypickles: 1 cup vinegar andabout 11 ⁄ 2 tablespoons salt.Heat this mixture with 1 bayleaf, 1 dozen pearl onions,
1 tablespoon each of wholeblack peppercorns and mus-tard seeds; pour it over tinycucumbers, and you haveFrench cornichons. Add whole garlic cloves, crushedred pepper, and dill seed fordilly beans or carrots.
For sweet pickles: 1 cupeach vinegar, water, andsugar, plus 2 tablespoonskosher salt. Heat and pour
over thinly sliced red onionand sliced jalapeño for aperfect taco garnish.
For all-purpose pickles: Equal parts water and vine-gar, with salt to taste (about1 tablespoon per cup works well), will give you bright,crunchy pickles to serve with
Q: Can Imake tastypickles in lessthan a week?
A: Quick picklesare delicious. Andeasy: Combine vinegar, salt,sugar, water, and aromatics;boil and pour over veggies,covering them with a cleankitchen towel to keep themsubmerged. Chill for a fewhours (overnight is evenbetter), and presto—you’rea bona fide pickler.
Yuzu Kosho Tis spicy Japanese condiment, a fermented blend of
rind from yuzus (East Asian citrus fruits resembling mandarinoranges), chiles, and salt, traditionally accompanies soups,
noodle dishes, and sushi. Its potent hit of acidic, slightly pineyheat is distinct but versatile, matching well with meat, fish,
and veggie dishes. ry mixing 1 ⁄ 4 teaspoon into stir-frysauces, marinades, dressings, or even mayonnaise. Find it at
Asian markets or online at amazon.com. —DARCY LENZYakami Orchard is
our brand of choice.$14, amazon.com
let’s get cook ing !
18 C O O K I N G L I G H T A U G U S T 2 0 1 5
G L O B A L I N G R E D I E N T
H E L P M E , K E N J I
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WE’RE
REAL CHEESE PEOPLETM
See Nutrition Information for Fat and Saturated Fat Content© 2015 Sargento Foods Inc.
REAL CHEESE PEOPLETM
KNOW WHEN IT COMES TO
PROTEIN,CHEESE RULES.
It keeps you fueled. It keeps yousatisfied. Because Sargento® String
Cheese is a natural source ofprotein. With 8 grams per serving,
it beats out almonds, eggs andpeanut butter — every time.
Learn more about wholesome snacking at Sargento.com/snacks
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©La
Just the stuff that matters.™
only three ingredients: cherries, almonds and dates.
SO SIMPLEYOU COULD MAKE IT AT HOME
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FASTFAMILY
RECIPES
from the Cooking Light Kitchen
A U G U S T 2 0 1 5 C O O K I N G L I G H T 21
Spiced GrilledChicken Thighs with
Chile-Herb SauceRecipe p. 28
SCAN PHOTOS
& SAVE RECIPES
WITH YOUR PHONE!
S E E P A G E 8
20 PAGES OFFAST MEALS
Super fast P. 37
Everyday Vegetarian
P. 48
SlowCookerP. 53
Kidsin theKitchen P. 54
CookOnce,Eat 3x P. 59
Freez e ItP. 63
AND MORE!
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P H O T O G R A P H Y : J E N N I F E R C A U S E Y ; F O O D
S T Y L I N G
: K E L L I E G E R B E R K E L L E Y ; P R O P S T Y L I N G : C L A I R E S P O L L E N
MINUTES
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22 C O O K I N G L I G H T A U G U S T 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 8 .
WHILE GRILL
PREHEATS
Assemble peppers.
WHILE
PEPPERS GRILL
Prepare
jicama slaw.
skewer. Brush peppersevenly with oil. Placepeppers on grill rack; grill12 minutes or until lightlycharred, turning once after6 minutes. Place stuffedpeppers on a platter; removeskewers. Serve stuffed
peppers with lime wedges.SERVES 4 (serving size: 2 stuffed peppers)
CALORIES 265; FAT 12.3g (sat 5.5g, mono
4.6g, poly 1.4g); PROTEIN 12g; CARB
29g; FIBER 6g; CHOL 26mg; IRON 1mg;
SODIUM 420mg; CALC 218mg
SERVE WITH
SPICY JICAMA SLAW
A dash of hot sauce kicks up this
creamy, crunchy slaw. Use the
julienne blade of a mandoline to
quickly cut the jicama.
grilled beanand cheesestuffedpoblanosThe cheesy filling becomes extra
gooey and melty as the peppers
grill. Unlike with a lot of stuffed peppers, you don’t need to roast
these before stuffing. Poblanos
are fairly mild, especially with the
seeds removed. For even less heat,
use Anaheim chiles.
1 cup fresh or frozencorn kernels
2 ⁄ 3 cup chopped celery
1 ⁄ 2 teaspoon kosher salt
1 ⁄ 4 teaspoon freshlyground black pepper
3.5 ounces shredded cheddarcheese (about 3 ⁄ 4 cup)
1 (15-ounce) canunsalted pinto beans,rinsed and drained
8 medium poblanopeppers or Anaheimchiles (about 2 pounds)
1 tablespoon canola oil
4 lime wedges
1. Preheat grill to high heat.2. Combine first 6ingredients in a mediumbowl. Remove tops f rompoblanos; reserve tops.Scoop out seeds; discard.Place about 1 ⁄ 2 cup beanmixture in each pepper.Replace pepper tops;secure each with a 4-inch
GAME PLAN
MAKE AHEADStuff the peppers,
secure with skewers, and
refrigerate in an airtight
container a couple ofdays before grilling.
3 tablespoons canolamayonnaise
1 tablespoon freshlemon juice
1 teaspoon hot peppersauce (such as Tabasco)
3 cups julienne-cut peeled jicama (about 1 medium)
1 cup matchstick-cutcarrot
1 cup choppedfresh cilantro
1. Combine mayonnaise, juice, and hot pepper saucein a bowl. Add remainingingredients; toss to coat.
SERVES 4 (serving size: about 1 cup)
CALORIES 78; FAT 3g (sat 0g, mono 1.8g,
poly 1.1g); PROTEIN 1g; CARB 12g;
FIBER 6g; CHOL 0mg; IRON 1mg;
SODIUM 245mg; CALC 22mg
DINNERTONIGHT
M E A T L E S
S
M O ND A Y
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WHILE WATER
FOR NOODLES
AND SHRIMP
COMES TO A BOIL
Slice cabbage.
WHILE NOODLES
AND SHRIMP COOK
Prepare dipping sauce.
GAME PLAN
24 C O O K I N G L I G H T A U G U S T 2 0 1 5 S C A N P H O T O S , S AV E R E C I P E S . S E E P A G E 8 .
done. Drain and rinse withcold water. Drain.2. Add warm water to alarge shallow dish to a depthof 1 inch. Place 1 rice papersheet in dish; let stand 30seconds or until soft. Place a
dry kitchen towel on a worksurface. Place rice papersheet on towel. Place 3shrimp on bottom third ofsheet, leaving a 2-inchborder. Top with 2 table-spoons cabbage, 4 mintleaves, 1 teaspoon peanuts,one-fourth of the chile, and1 ⁄ 4 cup cooked rice noodles.Fold bottom of sheet overfilling. Fold sides of sheet
over filling; roll up, jelly-rollfashion, starting with filledside. Gently press seam toseal. Place roll, seam sidedown, on a serving platter(cover to keep from drying).Repeat procedure withremaining wrappers, shrimp,
shrimpsummerrolls with sesame-soydipping sauceThe popular appetizer becomes
a substantial summer entrée for two. Speed up prep time by
having all the ingredients ready
in small bowls before assembling.
2 ounces uncookedrice vermicelli noodles
12 medium shrimp, peeledand deveined (8 ounces)
4 (8-inch) roundrice paper sheets
1 ⁄ 2 cup very thinly sliced napa(Chinese) cabbage
16 fresh mint leaves
4 teaspoons choppedunsalted, dr y-roasted
peanuts 1 small serrano chile,seeded and thinly sliced
2 tablespoons choppedgreen onions
1 tablespoon mirin(sweet rice wine)
1 tablespoon freshlime juice
1 tablespoon darksesame oil
21 ⁄ 2 teaspoons lower-sodiumsoy sauce
1 teaspoon sugar1 ⁄ 4 teaspoon fish sauce
1. Bring a medium saucepanfilled with water to a boil. Add rice noodles andshrimp; cook 2 minutes oruntil shrimp and noodles are
FLAVOR HITMirin has a sweet,
slightly acidic flavor
that rounds out the
dipping sauce. Dry
sherry will also work.
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DINNERTONIGHT
JU S T F O R
2
T U E SD A Y cabbage, mint, peanuts,chile, and noodles.
3. Combine green onionsand remaining ingredientsin a small bowl, stirring witha whisk until sugar dissolves.Serve with summer rolls.
SERVES 2 (serving size: 2 rolls and 2 tablespoons dipping sauce)
CALORIES 383; FAT 11.4g (sat 1.5g, mono
4.3g, poly 4g); PROTEIN 20g; CARB 50g;
FIBER 2g; CHOL 143mg; IRON 2mg;
SODIUM 485mg; CALC 102mg
SERVE WITH
MANGO AND TOMATO
SALAD CUPS
11 ⁄ 2 cups cubed peeledripe mango
1 ⁄ 2 cup grape tomatoes,quartered
2 teaspoons canola oil
1 teaspoon freshlime juice
1 ⁄ 4 teaspoon kosher salt 1 ⁄ 4 teaspoon crushed
red pepper
1 small shallot, thinly sliced
2 large green leaflettuce leaves
1. Place first 7 ingredientsin a medium bowl; toss to
combine. Divide mangomixture evenly betweenlettuce leaves.
SERVES 2 (serving size: about 1 cup)
CALORIES 135; FAT 5.2g (sat 0.5g, mono
3.1g, poly 1.4g); PROTEIN 2g; CARB 23g;
FIBER 3g; CHOL 0mg; IRON 0mg;
SODIUM 246mg; CALC 28mg
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Enjoy Butterball® turkey burgers, bacon and smoked sausage, as well as ourother delicious every day products. Visit Butterball.com for great recipes and savings.
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IF YOUR FAVORITE EXPRESSION IS“WINNER WINNER TURKEY DINNER!”
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C o ok t h e
c o v er !
P H O T O G R A P H Y : J E N N I F E R C A U S E Y ; F O O D
S T Y L I N G
: M
A R I A N
C O O P E R C A I R N S ; P R O P S T Y L I N G : P A I G E H I C
K S
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 8 .26 C O O K I N G L I G H T A U G U S T 2 0 1 5
GIMME 5For more delicious
and impressive
five-ingredient
recipes, turn to our
feature on page 108.
pan-roastedporktenderloinand peppersThis dish comes together in just one pan, making for quick cleanup
and tons of flavor as the elements
build on each other. Each compo-
nent contains just 5 ingredients
or fewer (oil, salt, and black pep-
per are freebies). Anchovies add
depth to the peppers, but you can
omit them if you like.
Pork:
1 tablespoon canola oil
1 (1-pound) pork tenderloin,
trimmed 5 ⁄ 8 teaspoon freshly groundblack pepper, divided
1 ⁄ 2 teaspoon kosher salt,divided
1 ⁄ 2 cup unsalted chickenstock (such as Swanson)
1 ⁄ 2 teaspoon cornstarch 1 ⁄ 2 teaspoon cider vinegar
Peppers:
1 tablespoon canola oil
2 teaspoons chopped
fresh thyme, divided4 garlic cloves, crushed
4 anchovy fillets,drained and finely minced
3 small multicoloredbell peppers, cut into1 1 ⁄ 2-inch strips
2 tablespoons freshflat-leaf parsley leaves
1. Preheat oven to 425°.2. To prepare pork, heat alarge ovenproof skillet over
medium-high heat. Add 1tablespoon oil to pan; swirlto coat. Sprinkle pork with1 ⁄ 2 teaspoon black pepperand 3 ⁄ 8 teaspoon salt. Addpork to pan; cook 4 minutes.
Turn pork over; cook 1minute. Cover pan with foil;bake at 425° for 5 minutes.Remove and discard foil.Bake pork an additional 5minutes or until a thermom-eter registers 145°. Placepork on a cutting board;let stand 10 minutes. Cutacross the grain into slices.3. Return pan to medium-high heat. Combine
remaining1 ⁄
8 teaspoonblack pepper, remaining1 ⁄ 8 teaspoon salt, stock,cornstarch, and vinegar in asmall bowl, stirring witha whisk. Add stock mixtureto pan; bring to a boil. Cook2 minutes or until sauce isslightly thickened. Removesauce from pan; keep warm.4. To prepare peppers, returnpan to medium-high heat.
Add 1 tablespoon oil topan; swirl to coat. Add 1teaspoon thyme, garlic,anchovies, and bell peppersto pan; cook 11 ⁄ 2 minutes,stirring f requently. Place
pan in oven; bake at 425°for 5 minutes.5. Arrange pork and bellpepper mixture on a platter;sprinkle with remaining1 teaspoon thyme andparsley. Drizzle with sauce.
SERVES 4 (serving size: about 3 ounces
pork, 1 ⁄ 2 cup bell pepper mixture, and
1 1 ⁄ 2 tablespoons sauce)
CALORIES 222; FAT 10.1g (sat 1.4g, mono
5.5g, poly 2.5g); PROTEIN 26g; CARB
5g; FIBER 1g; CHOL 77mg; IRON 2mg;
SODIUM 467mg; CALC 32mg
SERVE WITH
CREAMY POLENTA
21 ⁄ 2 cups 2% reduced-fatmilk
2 cups unsalted chickenstock (such as Swanson)
1 ⁄ 4 teaspoon kosher salt
1 ⁄ 4 teaspoon freshlyground black pepper
1 ⁄ 2 cup stone-groundpolenta
DINNERTONIGHT
MINUTES
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W ED N E SD
A Y
WHILE OVEN
PREHEATS
Sear pork.
WHILE PEPPER
MIXTURE BAKES
Cook polenta.
GAME PLAN
1. Bring milk, chickenstock, salt, and pepper toa simmer in a mediumsaucepan over medium-highheat. Gradually addpolenta, stirring constantly
with a whisk. Reduce heat,and simmer 10 minutesor until liquid is absorbed,stirring occasionally.
SERVES 4 (serving size: about 1 cup)
CALORIES 154; FAT 3.3g (sat 1.9g, mono
0.9g, poly 0.1g); PROTEIN 9g; CARB
21g; FIBER 1g; CHOL 12mg; IRON 1mg;
SODIUM 257mg; CALC 194mg
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Naturally Beautiful Results
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WHILE CHICKEN
MARINATES
Prepare sauce.
WHILE CHICKEN
GRILLS
Prepare sweet potatomixture.
GAME PLAN
28 C O O K I N G L I G H T A U G U S T 2 0 1 5 S C A N P H O T O S , S AV E R E C I P E S . S E E P A G E 8 .
2. Preheat grill to medium.3. Coat grill rack withcooking spray. Removechicken from marinade;discard marinade. Sprinklechicken with 1 ⁄ 4 teaspoonsalt and 1 ⁄ 4 teaspoon pepper.
Add chicken to grill rack;grill 8 minutes on each sideor until done.4. Place remaining 2 table-spoons oil, remaining 1tablespoon juice, remaining1 teaspoon garlic, remaining1 ⁄ 2 teaspoon sugar, remaining1 ⁄ 4 teaspoon salt, remaining1 ⁄ 4 teaspoon pepper, parsley,half-and-half, and jalapeñoin the bowl of a mini food
processor; process untilfinely chopped. Serve sauce with chicken thighs.
SERVES 4 (serving size: 2 chicken thighs
and about 2 tablespoons sauce)
CALORIES 377; FAT 18.5g (sat 4g, mono
8.9g, poly 3g); PROTEIN 45g; CARB 6g;
FIBER 2g; CHOL 218mg; IRON 4mg;
SODIUM 584mg; CALC 84mg
spicedgrilledchickenthighs with creamychile-herb sauceWe love the contrast of the
bright, herbaceous sauce withthe smoky grilled chicken thighs.
3 tablespoons olive oil,divided
2 tablespoons freshlime juice, divided
1 tablespoon mincedgarlic, divided
2 teaspoons smokedpaprika
1 1 ⁄ 2 teaspoons sugar, divided
1 teaspoon ground cumin 3 ⁄ 4 teaspoon kosher salt,
divided 3 ⁄ 4 teaspoon freshly ground
black pepper, divided 8 bone-in chicken thighs,
skinned (about 2 pounds)
Cooking spray
2 cups fresh flat-leafparsley leaves
2 tablespoons half-and-half
1 tablespoon mincedseeded jalapeño pepper
1. Combine 1 tablespoonolive oil, 1 tablespoon lime juice, 2 teaspoons minced
garlic, smoked paprika,1 teaspoon sugar, cumin,1 ⁄ 4 teaspoon salt, and1 ⁄ 4 teaspoon pepper in alarge zip-top plastic bag. Add chicken to bag; sealbag. Let stand 15 minutes,turning occasionally.
USE IT UPSpoon any remaining
sauce over grilled
steak or roasted
potatoes, or stir into
plain Greek yogurt.
DINNERTONIGHT
T HU R SD A
Y
MINUTES
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SERVE WITH
GRILLED SWEET POTATO
AND BELL PEPPER TOSS
Cut the red bell peppers from top
to bottom into four panels;
then simply discard the core.
The wide pepper pieces will
take on more char and be easier
to maneuver on the grill.
1 tablespoon olive oil 1 ⁄ 2 teaspoon ground cumin 1 ⁄ 2 teaspoon paprika 1 ⁄ 4 teaspoon kosher salt 1 ⁄ 8 teaspoon freshly
ground black pepper
1 1 ⁄ 4 pounds sweet potatoes,peeled and cut into1 ⁄ 2-inch-thick slices
2 red bell peppers,seeded and quartered
1 teaspoon freshlime juice
1. Preheat grill to medium.2. Combine oil, cumin,paprika, salt, black pepper,and potatoes in a mediumbowl; toss to coat. Addpotatoes and bell pepper togrill; grill 5 minutes oneach side or until potatoesare tender. Remove veg-
etables from grill; coarselychop. Combine vegetablesand juice in a medium bowl;toss to coat.
SERVES 4 (serving size: about 3 ⁄ 4 cup)
CALORIES 172; FAT 3.7g (sat 0.5g, mono
2.5g, poly 0.4g); PROTEIN 3g; CARB
33g; FIBER 6g; CHOL 0mg; IRON 1mg;
SODIUM 201mg; CALC 50mg
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Made with real fruit juice.
Makes a 3% juice drink after mixed in water. ©2015 The Coca-Cola Company.
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® , T M , © 2
0 1 5 K e l l o g g N A , C o .
Introducing the NEW Special K collection of Brownies. 80 calories
of deep, dark yumminess.
indulgent fudge+ enticing icing+ brand-spanking NEW
= SPECIAL K
BE FLAVORFUL
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A U G U S T 2 0 1 5 C O O K I N G L I G H T 33
F O R R E C I P E S P A G E S 2 2 - 3 0
just for2 tuesday SHRIMP SUMMER ROLLSWITH SESAME-SOYDIPPING SAUCE
Lime (1)
Mint
Napa cabbage
Green onions
Serrano chile (1)
Dark sesame oil
Lower-sodium soy sauce
Mirin (sweet rice wine)
Fish sauce
Rice vermicelli noodles
8-inch roundrice paper sheets (4)
Unsalted,dry-roasted peanuts
Sugar
MEATLESS MONDAY
GRILLED BEAN ANDCHEESE STUFFEDPOBLANOS
Lime (1)
Celery
Corn kernels
Poblano peppers(2 pounds)
Canola oil
15-ounce can unsaltedpinto beans (1)
Cheddar cheese
(4 ounces)
Spicy Jicama Slaw
Lemon (1)
Cilantro
Matchstick-cut carrot
Jicama (1 medium)
Canola mayonnaise
Hot pepper sauce(such as Tabasco)
8 ounces medium shrimp,peeled and deveined
Mango and TomatoSalad Cups
Mango (1 large)
Lime (1)
Grape tomatoes
Green leaf lettuceShallot (1)
Crushed red pepper
Canola oil
wednesdayPAN-ROASTEDPORK TENDERLOINAND PEPPERS
Red bell pepper (1 small)
Yellow bell pepper(1 small)
Orange bell pepper(1 small)
Thyme
Parsley
Garlic
Canola oil
Cider vinegar
Anchovy fillets,packed in oil (4)
Cornstarch
Unsalted chicken stock(such as Swanson)
Pork tenderloin (1 pound)
Creamy Polenta
Stone-ground polenta
Unsalted chicken stock(such as Swanson)
2% reduced-fat milk
family
fridaySMOKED TURKEYAND SWISS CREPES
Canola oil
Dijon mustard
Whole-wheat flour
Baking powder
Sugar
Eggs (2)
1% low-fat milk
Unsalted butter
Swiss cheese
(2.75 ounces) Black Forest turkey(such as Boar’s Head)
Cucumber-TomatoSkewers with Dilly Sauce
Lemon (1)
Cherry tomatoes(2 pints)
English cucumber (1)
Dill
Canola mayonnaise
Plain 2% reduced-fatGreek yogurt
Jalapeño pepper (1)
GarlicSmoked paprika
Ground cumin
Olive oil
Sugar
Half-and-half
Bone-in chicken thighs(2 pounds)
Grilled Sweet Potatoand Bell Pepper Toss
Lime (1)
Red bell peppers (2)
Sweet potatoes
(11
⁄ 4 pounds)Ground cumin
Paprika
Olive oil
thursdaySPICED GRILLEDCHICKEN THIGHSWITH CREAMYCHILE-HERB SAUCE
Lime (1)
Parsley
DINNERTONIGHT
S H OPPI N G
L I S T
And when you’re craving
something savory, dig int
the now crunchier, crispie
Special K Cracker Chips
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Everyone’s schedules andactivities, all in one place
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Bonus: Exclusive selectionof recipes from the newModern Family cookbook!
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©2015 Cozi Inc. All Rights Reserved. All referenced trademarks are the property of their respective owners.Modern Family™ © 2015 Twentieth Century Fox Film Corporation. All Rights Reserved.
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H U R R Y!
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P H O T O
G R A P H Y : J E N N I F E R C A U S E Y ; F O
O D S
T Y L I N G
: C H E L S E A Z
I M
M
E R ; P R O
P S T Y L I N G : C L A I R E S P O L L E N
A U G U S T 2 0 1 5 C O O K I N G L I G H T 37
Orzo Salad
with Chicken
and Radishes
Recipe p. 38
SCAN PHOTOS
& SAVE RECIPES
WITH YOUR PHONE!
S E E P A G E 8
DINNERTONIGHT
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T W E N
T Y -
MI NU T E
C O OKI N G
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38 C O O K I N G L I G H T A U G U S T 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 8 .
ORZO SALAD
WITH CHICKEN
AND RADISHES
Because the lemon and basil
flavors become even more
vibrant with some time to
marinate together, this five-
ingredient salad makes the
perfect to-go lunch. Pack it up
the night before, and skip the
cafeteria for a bright and
luscious midday meal.
1 cup uncooked whole-wheat orzo
2 bunches radishes withgreens (about 1 pound),scrubbed
2 cups shredded skinless,boneless rotisseriechicken breast
1 ⁄ 4 cup chopped fresh basil
2 tablespoons extra-virginolive oil
2 tablespoons freshlemon juice
1 ⁄ 2 teaspoon kosher salt 1 ⁄ 2 teaspoon freshly
ground black pepper
1. Prepare orzo accordingto package directions,omitting salt and fat.Drain; rinse with cold water, and drain. Set aside.2. While orzo cooks, thinlyslice radishes to equalabout 2 cups. Coarselychop greens to equal about1 cup. Combine cooledorzo, radishes, greens,chicken, basil, olive oil,lemon juice, salt, andpepper in a bowl; toss.
SERVES 4 (serving size: 1 1 ⁄ 2 cups)
CALORIES 339; FAT 10.3g (sat 1.6g,
mono 6g, poly 1.1g); PROTEIN 28g; CARB
34g; FIBER 9g; CHOL 66mg; IRON
1mg; SODIUM 538mg; CALC 45mg
sesamecabbagesalad with grilled salmon
There are lots of
sustainable salmon
options available now,
from wild Alaskan to
farmed U.S. species. For more on
sustainable seafood, see our story
on page 134 of this issue. Keepthis easy recipe in mind for times
when you have leftover cabbage
in the fridge.
Cooking spray
4 (6-ounce) salmon fillets 5 ⁄ 8 teaspoon kosher salt,
divided 1 ⁄ 2 teaspoon black pepper
2 tablespoons rice vinegar
4 teaspoons canola oil
F A S T S U M M E R S A L A D S
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sustainable choice
1 tablespoon darksesame oil
1 tablespoon lower-sodium soy sauce
1 teaspoon lightbrown sugar
2 cups shredded redcabbage
2 cups shredded greencabbage
1 cup shredded carrot 1
⁄ 2 cup chopped freshcilantro
3 green onions,thinly sliced
2 1 ⁄ 2 tablespoons slicedalmonds, toasted
1 1 ⁄ 2 tablespoons toastedsesame seeds
1. Heat a grill pan overmedium-high heat. Coatpan with cooking spray.Sprinkle salmon with
3 ⁄ 8 teaspoon salt and pepper. Add salmon to pan, skinside down; cook 5 minutes. Turn salmon over; cook2 minutes or until done.2. While salmon cooks,combine vinegar and next4 ingredients (throughbrown sugar) in a large bowl,stirring with a whisk. Addcabbages, carrot, cilantro,
onions, and remaining1 ⁄ 4 teaspoon salt to bowl; tossto coat. Divide salad evenlyamong 4 serving plates;top each with 1 salmonfillet. Sprinkle evenly withalmonds and sesame seeds.
SERVES 4 (serving size: about 1 ⁄ 2 cup
salad and 1 salmon fillet)
CALORIES 426; FAT 24.8g (sat 4.3g,
mono 11.7g, poly 7.1g); PROTEIN 39g;
CARB 11g; FIBER 4g; CHOL 87mg; IRON
2mg; SODIUM 551mg; CALC 113mg
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40 C O O K I N G L I G H T A U G U S T 2 0 1 5 S C A N P H O T O S , S AV E R E C I P E S . S E E P A G E 8 .
MEXICAN SCRAMBLEThe eggs will continue to set even
after being removed from the heat,
so be careful not to overcook.
Serve with hot sauce for an extra kick.
1 tablespoon olive oil
2 (4-ounce) chicken andchorizo sausage links,casings removed
1 ⁄ 4 cup chopped white onion
1 tablespoon minced jalapeñopepper
6 large eggs
2 tablespoons water 1 ⁄ 4 teaspoon freshly
ground black pepper
2 whole-wheat English muffins,split and toasted
1 ⁄ 4 cup diced tomato
2 tablespoons choppedfresh cilantro
2 ounces crumbled quesofresco (about 1 ⁄ 2 cup)
1. Heat a large nonstick skilletover medium-high heat. Addoil to pan. Add sausage, onion,and jalapeño; cook 5 minutes,stirring frequently. Combineeggs, water, and black pepper,stirring with a whisk. Add eggmixture to pan; cook 11 ⁄ 2
minutes, stirring frequently.2. Place half a muffin on eachof 4 plates. Top muffins evenly with egg mixture. Sprinkleevenly with tomato, cilantro,and cheese. Serve immediately.
SERVES 4 (serving size: 1 ⁄ 2 muffin, about 3 ⁄ 4 cup egg mixture, 1 tablespoon tomato, and
2 tablespoons cheese)
CALORIES 329; FAT 17.1g (sat 5g, mono 5.7g,
poly 2.1g); PROTEIN 24g; CARB 20g; FIBER
3g; CHOL 327mg; IRON 3mg; SODIUM
528mg; CALC 190mg
gently until just combined.Shape mixture into 12(1-inch-thick) patties.Heat a large nonstickskillet over medium-highheat. Add 1 teaspoon
oil to pan; swirl to coat. Add patties to pan;cook 21 ⁄ 2 minutes on eachside or until done.2. Combine yogurt,remaining 1 ⁄ 4 teaspoon salt,remaining 1 ⁄ 4 teaspoonpepper, cucumber, andremaining 3 tablespoonsonion in a medium bowl,stirring well.3. Cook rice according to
package directions. Addremaining 2 teaspoons oiland paprika to rice; tossgently to combine.4. To assemble, arrangelettuce leaves on a largeserving plate; top evenly with rice, patties,and yogurt mixture.
SERVES 4 (serving size: 3 lettuce wraps)
CALORIES 380; FAT 18.1g (sat 6g, mono
7.6g, poly 1.6g); PROTEIN 31g; CARB
25g; FIBER 3g; CHOL 121mg; IRON
3mg; SODIUM 504mg; CALC 83mg
beef andlamb koftalettuce wraps
We love the distinct savoriness
ground lamb brings to these
crunchy wraps, but you can go all ground sirloin for a version
that still delivers loads of flavor.
1 (1-ounce) slicewhole-grain bread,torn into pieces
8 ounces ground sirloin
6 ounces leanground lamb
5 tablespoons gratedred onion, divided
2 tablespoons chopped
fresh parsley
1 tablespoon choppedfresh mint
1 ⁄ 2 teaspoon groundcinnamon
1 ⁄ 2 teaspoon groundallspice
1 large egg 3 ⁄ 4 teaspoon kosher salt,
divided 1 ⁄ 2 teaspoon freshly
ground black pepper,divided
1 tablespoon olive oil,divided
3 ⁄ 4 cup 2% reduced-fatGreek yogurt
3 tablespoons dicedEnglish cucumber
1 (8.8-ounce) packageprecooked brown rice(such as Uncle Ben’s)
1 teaspoon paprika
12 Boston lettuce leaves
1. Place bread in a minifood processor; processuntil large crumbs form.Combine bread, beef,lamb, 2 tablespoonsonion, next 5 ingredients(through egg), 1 ⁄ 2 teaspoonsalt, and 1 ⁄ 4 teaspoon black
pepper in a large bowl; mix
E N T R É E S
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Try subbingin a different
precooked wholegrain, like farro
or barley, for therice to add a
textural twist.
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THEN.
NOW.
® / ™ T r a d em ar k s ©T h eI am s C om p an y 2 0 1 5
I AMS .® T he ideal am o unt o f pro t ein and v it am ins t o help
keep y o ur do g healt hy and ac t iv e at ev ery s t age o f l i f e.
S o y o u c an alw ay s lo o k f o rw ard t o w hat ’ s nex t .
IAMS. GOOD F OR LIF E .™
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42 C O O K I N G L I G H T A U G U S T 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 8 .
1FRESH CREAMED CORNMelt 2 teaspoons butter in a large nonstickskillet over medium-high heat. Add 2 cups
fresh corn kernels and 2 tablespoons mincedshallots to pan; cook 1 minute, stirring
constantly. Add 3 ⁄ 4 cup 1% low-fat milk, 2 teaspoons all-purpose flour, and 1 ⁄ 4 teaspoon
salt to pan; bring to a boil. Reduceheat to low; cover and cook 4 minutes.
SERVES 4 (serving size: 1 ⁄ 2 cup)
CALORIES 107; FAT 3.4g (sat 1.8g, mono 0.9g, poly 0.5g);
PROTEIN 4g; CARB 18g; FIBER 2g; CHOL 7mg;
IRON 1mg; SODIUM 194mg; CALC 62mg
2FRESH CORN SAUTÉ WITHRED PEPPER AND ONIONS
Melt 2 teaspoons butter in a largenonstick skillet over medium-high heat. Add
2 cups fresh corn kernels to pan; sauté2 minutes. Add 1 ⁄ 4 cup chopped green onions, 1 ⁄ 4 cup diced red bell pepper, 1 ⁄ 4 teaspoon salt, and 1 ⁄ 4 teaspoon freshly ground black pepper to pan; sauté 2 minutes or until crisp-tender.
SERVES 4 (serving size: about 1 ⁄ 2 cup)
CALORIES 85; FAT 2.9g (sat 1.5g, mono 0.8g, poly 0.4g);
PROTEIN 3g; CARB 15g; FIBER 2g; CHOL 5mg;
IRON 1mg; SODIUM 176mg; CALC 8mg
3FRESH CORN SAUTÉWITH BACON AND CHIVES
Chop 2 center-cut bacon slices. Add bacon toa large nonstick skillet over medium-high heat;cook until bacon begins to brown. Add 2 cups
fresh corn kernels, 1 ⁄ 4 teaspoon salt, and 1 ⁄ 4 teaspoon freshly ground black pepper to pan;sauté 4 minutes or until crisp-tender. Sprinkle
with 1 tablespoon chopped fresh chives.
SERVES 4 (serving size: 1 ⁄ 2 cup)
CALORIES 75; FAT 2g (sat 0.7g, mono 0.3g, poly 0.4g);
PROTEIN 3g; CARB 14g; FIBER 2g; CHOL 4mg;
IRON 0mg; SODIUM 224mg; CALC 3mg
S P E E D Y S I D E S A U T É S
freshsummer
corn sauté 2 teaspoons unsalted
butter
2 cups fresh corn kernels 1 ⁄ 4 teaspoon salt 1 ⁄ 4 teaspoon freshly
ground black pepper
2 tablespoons torn basilleaves
1. Melt butter in a largenonstick skillet over
medium-high heat. Addcorn, salt, and pepper; sauté4 minutes or until crisp-tender, stirring occasionally.Sprinkle with basil.
SERVES 4 (serving size: 1 ⁄ 2 cup)
CALORIES 80; FAT 2.9g (sat 1.5g, mono
0.8g, poly 0.4g); PROTEIN 2g; CARB
14g; FIBER 2g; CHOL 5mg; IRON 0mg;
SODIUM 157mg; CALC 5mg
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QUICK TIPLook for tightly
wrapped husks and
shiny, pale silks when
shopping for fresh
ears of corn.
1
2
3
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FAM I LY - FR I ENDLY
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 8 . A U G U S T 2 0 1 5 C O O K I N G L I G H T 45
NO-BAKE CHEWY
GRANOLA BARS
These bars are a perfectly portable
snack you can prep on Sunday and
enjoy throughout the week. Wrap
leftovers tightly in plastic wrap, and
store in the fridge. The bars will
continue to firm up as they chill.
1 1 ⁄ 4 cups quick-cooking oats
1 cup ancient-grain cerealblend (such as Cheerios+ Ancient Grains)
1 ⁄ 4 cup unsweetenedshredded coconut
1 ⁄ 4 cup choppedunsalted pistachios
1 ⁄ 2 teaspoon vanilla extract 1 ⁄ 4 teaspoon kosher salt 1 ⁄ 3 cup creamy peanut butter
1 ⁄ 3 cup honey 1 ⁄ 4 cup chopped pitted dates
Cooking spray
1. Combine first 6 ingredients(through salt) in a large bowl.2. Combine peanut butter,honey, and dates in a saucepanover medium heat. Cook 3minutes or until peanut buttermelts, stirring frequently.3. Pour peanut butter mixture
over oat mixture; stir well tocombine. Spread mixture intoan 8-inch square baking pancoated with cooking spray;press firmly to form a compact,even layer. Place pan in f reezerfor 10 minutes. Remove fromfreezer, and cut into 12 bars.SERVES 12 (serving size: 1 bar)
CALORIES 149; FAT 6.6g (sat 1.8g, mono 2.4g,
poly 1.4g); PROTEIN 4g; CARB 20g; FIBER
2g; CHOL 0mg; IRON 2mg; SODIUM 88mg;
CALC 23mg
to coat. Add chicken;cook 3 minutes or untilbrowned. Turn chickenover, and place pan inoven. Bake at 375° for7 minutes or until done.4. While chicken cooks,combine mayonnaise,
yogurt, chives, lemon juice,remaining 1 teaspoonmustard, remaining 1 ⁄ 2 teaspoon garlic powder,and remaining 1 ⁄ 8 teaspoonsalt in a medium bowl,stirring with a whisk.Serve sauce with tenders.
SERVES 4 (serving size: 2 tenders and
about 2 tablespoons sauce)
CALORIES 405; FAT 13.4g (sat 2.8g,
mono 5.7g, poly 3.2g); PROTEIN 36g;
CARB 32g; FIBER 1g; CHOL 140mg;
IRON 2mg; SODIUM 577mg;
CALC 56mg
pretzel-crustedchicken
breast
tenders with garlickydipping sauce A crunchy coating from a
snacktime favorite is sure
to win big with the kids—
especially when paired with
a creamy garlic dip. Honey
mustard would be good, too.
5 tablespoons yellowcornmeal, divided
1 ⁄ 4 cup 1% low-fat milk
3 teaspoons Dijonmustard, divided
1 large egg, lightly beaten
1 cup finely crushedunsalted pretzel twists
3 ⁄ 4 teaspoon garlic powder,divided
1 ⁄ 2 teaspoon sugar 1 ⁄ 4 teaspoon kosher salt,
divided 1 ⁄ 4 teaspoon freshly
ground black pepper
8 chicken breast tenders(about 1 1 ⁄ 4 pounds)
Cooking spray
2 teaspoons canola oil 1 ⁄ 4 cup canola mayonnaise 1 ⁄ 4 cup plain Greek yogurt
1 tablespoon choppedfresh chives
2 teaspoons freshlemon juice
1. Preheat oven to 375°.2. Place 4 tablespoonscornmeal in a shallowdish. Combine milk,2 teaspoons mustard, andegg in a separate shallowdish, stirring with a whisk. Combine pretzels,remaining 1 tablespooncornmeal, 1 ⁄ 4 teaspoon
garlic powder, sugar, 1 ⁄ 8 teaspoon salt, and pepperin a third shallow dish,stirring with a whisk.Lightly dredge chickenin cornmeal, dip in milkmixture, and dredge inpretzel mixture, pressinggently to coat thoroughly.Lightly coat chicken withcooking spray.3. Heat a large ovenproof
skillet over medium-highheat. Add oil to pan; swirl
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DINNERTONIGHT
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margheritasandwichesThis quick five-ingredient entrée
transforms a favorite pizza combo
into a melty grilled sandwich. To
thinly slice fresh mozzarella with
ease, freeze the cheese for about
30 minutes before cutting.
1 ⁄ 4 cup lower-sodiummarinara
8 (1-ounce) sliceswhole-grain bread
4 ounces fresh mozzarellacheese, thinly sliced
1 large tomato,cut into 8 thin slices
1 ⁄ 2 teaspoon freshlyground black pepper
1 ⁄ 4 teaspoon kosher salt
S A N D W I C H O F T H E M O N T H
12 large basil leaves
Cooking spray 1 tablespoon olive oil,
divided
1. Spread 1 tablespoonmarinara over 1 side of eachof 4 bread slices. Top evenly with cheese and tomatoes.
Sprinkle tomatoes evenly
with pepper and salt. Toptomatoes with basil andremaining bread slices.Lightly coat sandwiches with cooking spray.2. Heat a large skillet overmedium-low heat. Add 11 ⁄ 2
teaspoons oil to pan; swirlto coat. Add sandwiches topan; cook 21 ⁄ 2 minutes oruntil browned. Brush topsevenly with remaining11 ⁄ 2 teaspoons oil. Turnsandwiches over; cook2 minutes or until browned.
Serve immediately.SERVES 4 (serving size: 1 sandwich)
CALORIES 284; FAT 13g (sat 4.9g, mono
2.9g, poly 1.5g); PROTEIN 13g; CARB
29g; FIBER 5g; CHOL 23mg; IRON 2mg;
SODIUM 410mg; CALC 69mg
—Recipes by Darcy Lenz,
Deb Wise, and Caroline Wright
You can’t measure the importance of teaching them to cook.
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cook.
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P H O T O G R A P H Y : J E N N I F E R C A U S E Y ; F O O D S
T Y L I N G
: K E L L I E G E R B E R K E L L E Y ; P R O P S T Y L I N G : C L A I R E S P O L L E N
DINNERTONIGHT
E V E R YD A Y
V E G E T A R I
A N
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 8 .48 C O O K I N G L I G H T A U G U S T 2 0 1 5
Mile-High NachosTop crispy baked tortillas with a mountain of beans, veggies, and double-cheesy goodness.
TWO-CHEESE VEGGIE NACHOS Hands-on: 40 min. Total: 40 min.
We love the double-cheese contrast here:
Shredded cheese melts into a bubbly blanket
over the tortillas, while crumbly queso
fresco covers the veggies with a salty kick.
It’s an impressive dish for coffee table
dining—it’s fun to keep it all on the baking
pan and serve as a shared platter.
1 tablespoon canola oil
1 cup chopped red onion 2 garlic cloves, minced
1 cup chopped zucchini
1 cup fresh corn kernels
2 tablespoons thinly sliced jalapeño pepper
1 ⁄ 2 teaspoon ground cumin
1 ⁄ 4 teaspoon chili powder
1 ⁄ 4 teaspoon kosher salt
1 (14.5-ounce) can organicblack beans, rinsed and drained
8 (6-inch) corn tortillas,cut into wedges
Cooking spray
2 ounces shredded reduced-fatMexican-blend cheese(about 1 ⁄ 2 cup)
3 ⁄ 4 cup diced peeled avocado(about 1 small)
2 ounces crumbled queso fresco(about 1 ⁄ 2 cup)
1 ⁄ 4 cup chopped fresh cilantro
1 medium tomato, diced
4 lime wedges
1. Preheat broiler to high.2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 5 minutes or untiltender. Add garlic; sauté 30 seconds. Add zucchini and next 5 ingredients(through salt); cook 5 minutes or untilcrisp-tender. Add beans; cook for 2minutes or until thoroughly heated.3. Arrange tortilla wedges in a singlelayer on a large jelly-roll pan coated
avocado, queso fresco, cilantro, andtomato. Serve with lime wedges.
SERVES 4
CALORIES 300; FAT 15.1g (sat 4.3g, mono 5.9g, poly 2g);
PROTEIN 14g; CARB 33g; FIBER 8g; CHOL 20mg;
IRON 2mg; SODIUM 351mg; CALC 274mg
—Recipe by Michelle Klug
with cooking spray. Lightly coat tortilla wedges with cooking spray. Broil 2minutes on each side or until lightlybrowned and crisp. Sprinkle shreddedMexican cheese evenly over tortillas.Broil 1 minute or until cheese melts.4. Top chips evenly with bean mixture,
USE IT UP!Need some
ideas for thoseleftover corn
tortillas? Checkout the recipeson page 148.
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P H O T O G R A P H Y : J E N N I F E R C A U S E Y ; F O O D S
T Y L I N G
: K E L L I E G E R B E R K E L L E Y ; P R O P S T Y L I N G : C L A I R E S P O L L E N
DINNERTONIGHT
SL O W
C O OK E R
A U G U S T 2 0 1 5 C O O K I N G L I G H T 53S 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 8 .
Rich and Meaty Baked BeansDitch the can and start
from scratch with dried beans.
SMOKY “BAKED” BEANS Hands-on: 25 min.