Cooking Light 2014 09

september 2014 The Best Snacks to Buy Now CHEESY WANDW HEALTHY Boost your lunch with whole grains weekend comfort treat: HashBrownCasserole Taco & Chi...

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WEEKNIGHT MENUS

The Best Snacks to Buy Now

Page 57

Family Dinners easy

Taco &

september 2014

Chili Nights

6 simple, satisfying Pizzas

20-Minute Sloppy Joes

CHEESY WANDW HEALTHY

Boost your lunch with whole grains weekend comfort treat: Hash Brown Casserole

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vo L . 2 8 / n o. 8

A SpeciAl Section For

Families on the Go Lunch P. 96 Two whole grains make 10 great meals.

p h o t o g r a p h y: ( t h i s pa g e ) s q u i r e f o x ; 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 : c a r l a g o n z a l e s - h a r t

SnackS P. 102 Taste Test Awards: Te best snacks on the market now Dinner P. 110 Friday nights get fun and easy.

&

Fresh Pizza Pizzazz P. 126

Six hearty pies for a delicious dinner tonight on the cover photography

Christopher Testani FooD StyLing

Simon Andrews prop StyLing

Sarah Smart

5 dishes you need to cook this month

114

p.

Smoky tilapia tacos & pinto beans tAco pie

Simple winS

Pile ﬂank steak carne asada and classic taqueria ﬁxings onto dough, and bake up a killer pizza. p. 132

We couldn’t get enough of this basic salad of spinach, romaine, and radicchio. p. 58

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 6 .

eASieSt cAke ever

beSt new combo

A treAt For broccophileS

OK, they’re not really cake, but our sugardredged toasts are just as good. p. 73

Wheat berries, cukes, watermelon, feta, and tomatoes—simply amazing p. 101

Turn those green ﬂorets into a garlicky spread that’s lick-theknife good. p. 81

September 2014 cOOKing lighT 1

Pepper is a better companion to sugar than it is to salt.”

5 ways to make mornings easier and cheerier

p. 70

p. 14

p. 73

Grilled challah with ﬁgs

Healthy Habits

Test Kitchen Conﬁdential

11 | Today’s Special Beet salad from chef Josh Habiger

45 | 12 Healthy Habits Tis month’s goal: Eat more ﬁsh.

137 | Fresh Right Now Red seedless grapes

14 | Most Wanted Our fun picks for the breakfast table

50 | The Beauty Habit Plums; whitening toothpastes

16 | Pairings Wines matched to enchiladas

55 | The Diet Habit Reining in cravings

18 | Help Me, Kenji How to get ﬁsh skin crispy

Cooking Departments

35 | Nutrition IQ Tree rules for picking breakfast cereals

p.

27

superfast pork stir-fry

Let’s Get Cooking

Nutrition Made Easy

Proteinpacked side salads

p. 22

36 | By the Numbers Six fast and easy frittatas under 250 calories 38 | Recipe Makeover Creamy, cheesy hash brown casserole

2 cooking light september 2014

21 | Superfast Fresh, seasonal dishes, ready in 20 minutes 57 | Dinner Tonight Fast weeknight menus 70 | Cooking Class Sugared grilled toast 74 | Cook’s Kitchen A nifty little open-plan kitchen

140 | Meatless Mondays Fettuccine alfredo with sautéed asparagus 142 | Budget Cooking Feed 4 people for less than $10. 146 | Kid in the Kitchen Maple-drizzled apple streusel muﬃns 150 | Global Pantry Vegetarian red lentil burgers

154 | Slow Cooker Red beans and rice 156 | Quick Tricks Creative toppers for butternut squash soup

&

the rest... 4 | Editor’s Note 8 | Letters 159 | Sunday Strategist 163 | Recipe Index

From a pickler with southern roots and global ﬂair p. 12

80 | Garden Our fall broccoli haul 88 | Book Excerpt Kid-friendly breakfasts from young twin chefs 164 | Wow! Herb-laminated biscuits 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 6 .

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45 Eat more seafood! p.

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A beautiful salad of tomatoes, greens, and fresh cheese

See more of my pictures @scottmowb on Instagram.

How I spent my summer vacation: eating.

4 cooking light SepteMbeR 2014

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Apple slices drape apple sorbet at L’Atelier de JeanLuc Rabanel in Arles.

Te good news is that, concerning food, we are becoming more like the French. America is hungry to expand the role that good eating plays in our happiness. Look to the boom in artisanal handmade foods—bread, cheese, coﬀee, beer, yogurt, and charcuterie; see the rise of carefully grown local crops aimed at farmers’ markets and restaurants. Tis ferment supports a culture of French-like food leisure, in We were in France, where food is the constant seducer. At which legions of Americans breakfast, we drank café au lait and ate just-made baguettes amble through farmers’ and local jams and perfect little strawberries and sheep’smarkets and foodie neighmilk yogurt. Lunch, as we drove from borhoods; lollygag in one Provençal town to the next, coﬀeehouses and what’s brought a choice of the ubiquitous cocktail shrines; and exciting sidewalk cafés that embody the use social-media You right national spirit: outdoor-facing, radar to suss out the now? publicly social, plunking the eater new breed of foodUpdate CL on the right down in the passing stream of serious but ﬁercely culinary excitement in your area by writing humanity. Lunch was icy rosé wine casual restaurants me at scott_mowbray with cheese and salad and maybe an that represent the @timeinc.com. entrée from the chalkboard. At night, spirit of the moment. we were back at the house for dinners Tis rise in food culof roasted quail, or lamb tagine, or ture is also seen in the small chops of local grilled pork—meals that stretched past rush toward fresh, honest the 10 o’clock sunset hour as the waning winds carried the cooking that Cooking Light soapy perfume of lavender up from the garden. readers are part of. At home in Alabama, I listen to earnest podcasts about Our food culture is still global economics when I jog: It’s just something odd that young, compared to that of I do. Te experts jab at the French (and pretty much all France, and still uneven, but Europeans, except the Germans) for their overreaching ﬁnding its conﬁdent feet and welfare statism. I recuse myself from the politics. But these expanding like the bloom on experts possess no useful statistics to account for pleasure. a ﬁne Camembert. Tey cannot quantify the value that a stinky cheese and an earthy bottle of Languedoc wine—and the generous time to enjoy them—contribute to a nation’s well-being. Teir accounting lacks essential seasoning. —Scott Mowbray

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that’s a bad habit

LETTERS

Shame on you for your Beauty Habit article on exfoliating scrubs (July, p. 52). With all the new ﬁndings and attention given to the adverse ecological eﬀects of microbeads, I’m sorry to see them endorsed in a publication that otherwise supports sustainable and conscientious habits.

I had to write in case anyone has not yet tried to make your BLT Pizza with White Sauce (July, p. 85). I thought it would be fun, something my kids and my husband would like, but we ALL loved it. IÕve made tons of yummy dishes thanks to Cooking Light, but this one was mindblowing. Thank you!!! –roxanne boudrot dallas

reach us anytime, anywhere

I made the Smoked Cherry Bombs (July, p. 142) for a Fourth of July barbecue, and they were a huge hit! This recipe is deﬁnitely a keeper! –linda gresback lino lakes, mn

pick a better pepper

Editor’s response: Our beauty editor recommends two microbead-free cleansers in this month’s Beauty Habit, p. 50.

Nice to see New Mexico’s iconic sandwich recognized (July, p. 118), but a New Mexican Green Chile Cheeseburger should use a New Mexican green chile (Hatch comes to mind) even if it doesn’t use meat!

foodie friend

–rich nelson rio rancho, nm

–annette green melbourne, fl

Correction: In the Short-Order Sides feature (May, pp. 134–135), we transposed the photos for Chopped Salad and Shredded Cabbage Slaw. We apologize for the confusion.

–rachel grossman st. augustine, fl

blue ribbon pizza

these bombs are the bomb

There were so many fabulous recipes in the July issue, I can’t cook them fast enough! I can always count on you!

bLoGGER of ThE MoNTh shannon watson of aforkineachhand.com cherishes sharing recipes from her collection because cooking, she says, is “my stress reliever, my happy place, and completely necessary for my sanity.” Learn about our 130-plus member Blogger Network at CookingLight .com/BloggerConnection.

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Marinated Beet Salad

Chef Josh Habiger of Pinewood Social in Nashville, TN by tim Ceb u l a

B p o rt r a i t: h o l l i s b e n n e t t

eets have become a hugely popular, ubiquitous item on restaurant menus. But just because they’re a hearty root veggie doesn’t mean they don’t need careful treatment: Tey can run the gamut from steamed and bland to deliciously roasty and caramelized. “Well-roasted beets can be eye-opening,” chef Josh Habiger says. “A lot of chefs use beets as a really colorful ingredient that brightens up a plate. But if you don’t do the ingredient justice, you could be ruining it for that person forever.” Te distinctive ﬂavor of beets lends itself to simple preparations. “You can make a salad of roasted beets and vinegar; you don’t even need to add oil,” he says. Habiger was a founding chef of the celebrated Catbird Seat in Nashville and now runs the kitchen at Pinewood Social, one of the country’s most buzz-worthy

turn the page

for recipe s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 11

let’s get cooking!

restaurants. He also worked in such world-renowned kitchens as Te Fat Duck in England and Alinea in Chicago. Tough well versed in some of the planet’s most elaborate cooking, Habiger shows restraint when needed, as with this salad. Roasted beets get tossed in a full-bodied, citrus-spiked vinaigrette made with pureed roasted leek. In his original version—available this month at Pinewood Social—he grills the leeks for added complexity.

mArINAteD beet sALAD Hands-on: 22 min. Total: 1 hr. 45 min.

1 pound red baby beets, trimmed cup water, divided teaspoon kosher salt, divided 6 thyme sprigs, divided 2 rosemary sprigs, divided 1 pound gold baby beets, trimmed 1 medium leek, white and light green parts only, halved lengthwise cooking spray 1 teaspoon grated orange rind 3 tablespoons fresh orange juice 1 teaspoon grated lime rind 2 tablespoons fresh lime juice 2 tablespoons sherry vinegar 2 tablespoons olive oil 1 teaspoon thyme leaves 1⁄ 8 teaspoon salt 6 cups herb salad mix 3 tablespoons plain fat-free greek yogurt 1 tablespoon toasted unsalted sunﬂower seeds 1⁄ 2 1⁄ 8

1. Preheat oven to 375°. 2. Place red beets, 14⁄ cup water, a dash

of salt, 3 thyme sprigs, and 1 rosemary

local finds

A Pickled Past

spritz

infuse the oil you spray on salads, pasta, meat, or cookware with herbs and spices. $15, prepara.com

sprig in an 11 x 7–inch glass baking dish; cover with foil. Repeat procedure with gold beets, remaining 14⁄ cup water, dash of salt, 3 thyme sprigs, and 1 rosemary sprig. Roast at 375° for 1 hour and 15 minutes or until a knife inserted into center of a beet meets little resistance. Remove from oven; uncover. Let stand until cool enough to handle; rub skins from beets with a kitchen towel. Discard skins. 3. Coat leek with cooking spray. Place leek, cut side down, on a foil-lined baking sheet. Roast at 375° for 25 minutes or until very tender. Cool slightly. Combine leek, orange rind, and next 7 ingredients (through 1⁄8 teaspoon salt) in a blender. Process until smooth. 4. Place beets in a large bowl with half of vinaigrette; toss to combine. Add salad mix and remaining vinaigrette; toss gently to coat. Place 1 2 ⁄3 cups salad on each of 6 plates. Top each serving with 11⁄2 teaspoons yogurt; sprinkle each with 1 ⁄2 teaspoon sunﬂower seeds. serVes 6 CALOrIes 144; FAt 5.6g (sat 0.8g, mono 3.5g, poly 1g); prOteIN 4g; CArb 21g; FIber 6g; CHOL 0mg; IrON 2mg; sODIUm 233mg; CALC 45mg

From $8 for a 6-ounce jar, farmers daughter brand.com

April McGreger comes from a long line of Southern farmers and back-porch picklers. Her Hillsborough, North Carolina–based business oﬀers items like pickled green tomatoes and a sweet potato hot sauce that remain ﬁrmly planted in those Southern roots. But she’s also drawn to condiments with global ﬂair, including a spicy, South American–style curtido kraut or delicately spiced Curried Peach Preserves that ﬁnish with just the right amount of heat. Her ever-changing lineup varies depending on what produce is available locally. —Jenn gaRbee 12 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

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 6 .

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these fair trade beans support the eﬀorts of Rwandan farmers. $12.50, coﬀeeofgrace.com

Dinner is ready in a dash with our collection of 125 fast, classic comfort foods. $16, oxmoorhouse.com

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A Better Breakfast Rise and shine! These fun picks are sure to add some joy to your morning meal. by A p ri l H A r dwi c k

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Wake up and smell the coﬀee with Bodum’s new Bistro mug, which combines sleek sophistication with a punch of color. $1.50, zabars.com

Bring a touch of country charm to your breakfast table with le creuset egg cups, available in 8 colors to match your collection. $8, lecreuset.com

keurig’s 1-cup Mini Plus Brewing System comes in 13 colors to suit any decor, so your coﬀeemaker can complement your kitchen. $100, keurig.com

Entice your morning diners with a glass of oJ from this retro decanter. in the afternoon, use it to serve mod cocktails. $16, relishdecor.com

We were delighted with the perfect waﬄes we got from Breville’s Smart Waﬄe: crispy outside, ﬂuﬀy and tender inside. $250, brevilleusa.com

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mATh

1 cup pineapple chunks + 1 tablespoon molasses + 1 teaspoon grated lime rind = a refreshing, juicy snack

pa i r i n g s

A bright, juicy white

global ingredient

Aleppo Pepper This crimson Turkish pepper boasts mild, smoldering heat and a fruity, slightly sweet ﬂavor. Aleppo is tamer than traditional crushed red pepper, ideal for dishes that need a little more depth and just a smidge of heat, such as deviled eggs, panfried chicken, or simmered lentils. Try a pinch in brownies or other chocolaty baked goods, too. it won’t make them spicy, but it adds addictive complexity. —Melissa haskin 16 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

with cilantro and salsa verde, enchiladas have a “green” note that will take to a white wine with a crisp, citrusy bite, such as albariño from spain. with soft fruit and citrus character, the white complements spice and herbs, while its acidity cuts through the richness of cheese and cream. Burgáns, Albariño, Spain, 2013, $14

A spicy, fruity red

a dish that presents a spicy, earthy, and herbal mix of ﬂavors will be matched beautifully by a spicy red with a dark fruit core. try a young syrah: its smoky pepperiness enhances the chile and cumin, while its dark fruit contrasts with the herbal salsa verde. serve slightly chilled. Andrew Murray Vineyards, Tous Les Jours Syrah, California, 2012, $16

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ooPs!

avoid heavy, astringent reds like rich cabernet sauvignons and petite sirahs, whose tannins will conﬂict with the enchiladas’ creamy ﬁnish.

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books for cooks

help me, kenji Meat: everything you need to Know

nyc’s most famous butcher delivers the sort of matter-offact but personal guide to meat you’d hope for—recipes, anatomy lessons, cutting instructions, family stories, and a good dollop of sharp opinion (he says grass-fed beef is overhyped). lafrieda makes tons of burger patties for shake shack, but he writes like the neighborhood butcher you wish you had. a genuinely good read. Pat LaFrieda, Atria Books, $40, 224 pages —Scott Mowbray

FLourLeSS: reCiPeS For naturaLLy gLuten-Free deSSertS

this book sets itself apart in the category by providing recipes that don’t require specialty ﬂours, gums, or starches. a ﬂawless angel food cake uses cornstarch; intense chocolate cookies rely on egg whites. Nicole Spiridakis, Chronicle Books, $28, 192 pages —ann taylor pittMan

Q: How Do

I Crisp Up Fish Skin? A: Start with the right ﬁsh.

Many larger ﬁsh—halibut, tuna, and cod, for example— have thick, leathery skin that is not very pleasant to eat. Salmon, char, snapper, and sea bass are better choices. Next, learn what keeps skin from crisping. Liquid in any form—whether water or fat—is the enemy. So remove as much liquid as possible from the food both before and while you cook. Before you heat the pan, press ﬁllets ﬁrmly between paper towels to remove surface moisture. Once the ﬁsh is dry, preheat the skillet. High heat is necessary when the ﬁsh goes into the pan because cold skin will bond on a molecular level to a cool pan, making it impossibly stuck. But if you cook on high the whole time, you end up with blackened skin that is still ﬂabby with fat and moisture underneath. So start on high heat, and

18 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

1

2 1. Heat oil in a skillet over high heat, and place ﬁllets, skin side down, in pan. Add the ﬁllets carefully so the back ends drop in away from you, preventing oil from splattering. 2. Gently hold the ﬁllets down with a spatula for the ﬁrst minute or so to keep skin in full contact with the pan.

fancy chew three Jerks ﬁlet mignon beef jerky is chewy yet surprisingly tender. $15, threejerksjerky.com

then drop it to medium-low to gently render fat. Lightly hold down the ﬁsh with a spatula so that the skin remains in contact with the pan for the ﬁrst minute or so of cooking. Cooking ﬁsh with the skin side down evaporates moisture, renders fat, and browns proteins. With steaks or burgers, you aim for even browning by ﬂipping halfway through cooking. But with ﬁsh, you’re better oﬀ cooking it almost all the way through skin side down. Tis maximizes crispness while providing a layer of insulation, allowing the delicate meat to cook gently. I cook my ﬁsh about 75% of the way through on the skin side, then ﬂip (I know it’s ready to ﬂip when the skin lifts easily from the skillet). Te result is shatteringly crisp skin, minimal fat, and moist, tender meat underneath.

Kenji Lopez-Alt is the chief creative oﬃcer of Serious Eats (seriouseats.com), where he writes Te Food Lab, unraveling the science of home cooking.

p h o t o g r a p h y: ( t o p l e f t ) c o u r t e s y o f d r e a m w o r k s / f r a n c o i s d u h a m e l . p o r t r a i t : r a n dy h a r r i s

action!

helen Mirren stars in The Hundred-Foot Journey, which explores how cultures blend through food.

FOR THE LOVE OF LEAVES ©2014 PURE LEAF is a trademark of the Unilever Group of Companies.

20-minute cooking

[ Must-try ] Quick Entrées

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1 Broccoli and pecorino pesto pasta 2 Smoky pork stir-fry with peppers & snow peas

edaMaMe salads shriMp and corn chowder root beer sloppy joes

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s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 21

superfast! 20-minute cooking

Two Fast, Flavorful Entrées New Take on Pesto & Colorful Stir-Fry broccoli and pecorino pesto pasta This nut-free pesto trades traditional pine nuts and Parmesan for broccoli and nutty-tasting pecorino Romano. Anchovy ﬁllets add meatiness, but you can skip them if you like. 8 ounces uncooked wholewheat angel hair pasta 1 (12-ounce) package microwave-in-bag fresh broccoli ﬂorets 1⁄ 4 cup fresh basil leaves 3 tablespoons extra-virgin olive oil 1 tablespoon grated fresh lemon rind 3 tablespoons fresh lemon juice 1⁄ 4 teaspoon kosher salt 1⁄ 4 teaspoon crushed red pepper 2 garlic cloves 2 anchovy ﬁllets, drained 1 ounce pecorino romano cheese, grated (about 1⁄4 cup) 1. Cook pasta according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 1 cup cooking liquid. 2. Cook broccoli according to package directions; cool 5 minutes. Combine broccoli and remaining ingredients in the bowl of a food processor; pulse until ﬁnely chopped. With processor on, slowly add reserved 1 cup cooking liquid through food chute until sauce reaches desired consistency. Place broccoli mixture in a large bowl; add pasta, and toss to combine. Serve immediately. serVes 4 (serving size: about 1 1⁄2 cups) calories 364; Fat 14.5g (sat 3.3g, mono 7.7g, poly 1.9g); protein 12g; carb 49g; Fiber 8g; cHol 9mg; iron 3mg; sodiUm 366mg; calc 139mg 22 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

smoky pork stir-fry Smoked paprika and dark sesame oil add depth to this stir-fry. Serve over precooked brown rice or soba noodles. 2 teaspoons canola oil 10 ounces pork tenderloin, trimmed and cut into bite-sized pieces 1⁄ 2 teaspoon smoked paprika 1⁄ 4 teaspoon kosher salt 2 teaspoons dark sesame oil 1 1⁄2 cups thinly sliced orange bell pepper (1 medium) 1 cup snow peas

1 tablespoon minced peeled fresh ginger 1 garlic clove, minced 3 tablespoons rice vinegar 1 tablespoon lowersodium soy sauce 2 teaspoons sugar 1 teaspoon chili garlic sauce 3 cups tricolor coleslaw 3 green onions, thinly sliced 1. Heat a large skillet over high heat. Add canola oil; swirl to coat. Sprinkle pork with paprika and salt. Add pork to pan; sauté 3 minutes or until browned. Remove pork from pan.

2. Return pan to mediumhigh heat. Add sesame oil; swirl to coat. Add bell pepper, peas, ginger, and garlic; stir-fry 3 minutes or until vegetables are crisp-tender, stirring frequently. Combine vinegar, soy sauce, sugar, and chili garlic sauce in a bowl, stirring with a whisk. Add pork and soy sauce mixture to pan; cook 1 minute. Stir in coleslaw; cook 1 minute or until slightly wilted. Remove pan from heat; sprinkle with green onions. serVes 4 (serving size: about 1 cup) calories 165; Fat 6.4g (sat 1g, mono 3g, poly 1.9g); protein 17g; carb 10g; Fiber 3g; cHol 46mg; iron 2mg; sodiUm 323mg; calc 44mg

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 6 .

superfast! 20-minute cooking

Family-Friendly Faves Bacony Pasta & Sloppy Sammys root beer sloppy Joes Root beer adds a warm caramel note to these fun sandwiches. Serve with baked sweet potato chips. 2 teaspoons canola oil cup prechopped onion 12 ounces 90% lean ground sirloin 1⁄ 2 cup unsalted tomato sauce 1⁄ 4 cup bottled chili sauce (such as heinz) 1⁄ 4 cup root beer 1 tablespoon Worcestershire sauce 2 teaspoons minced garlic 1 teaspoon dry mustard 1 teaspoon chili powder 1 teaspoon tomato paste 4 (1 1⁄2-ounce) hamburger buns, toasted

3⁄ 4

two-pea pasta with bacon breadcrumbs You can use any short pasta in place of the ziti. 8 8 1 8

2 1⁄ 3

1 1

cups water ounces uncooked ziti cup frozen green peas ounces sugar snap peas, trimmed and halved diagonally center-cut bacon slices, chopped cup panko (Japanese breadcrumbs) tablespoon unsalted butter cup thinly sliced green onions

2 large garlic cloves, sliced 1 cup unsalted chicken stock (such as Swanson) 1⁄ 4 teaspoon kosher salt 1⁄ 4 teaspoon freshly ground black pepper 1 tablespoon fresh lemon juice 1 ounce parmesan cheese, grated (about 1⁄4 cup) 1. Bring 8 cups water to a boil in a large saucepan. Add pasta; cook 5 minutes. Add green peas and sugar snap peas; cook 1 minute or until pasta is done. Drain. 2. Heat a large nonstick skillet over medium heat.

24 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

Add bacon to pan; cook 3 minutes or until bacon begins to brown. Add panko; cook 11 ⁄2 minutes or until browned. Remove panko mixture from pan. Add butter to pan; swirl until butter melts. Add green onions and garlic; cook 11 ⁄2 minutes. Stir in stock, salt, and pepper; cook 3 minutes. Stir in pasta mixture, juice, and Parmesan cheese; toss. Top with panko mixture.

1. Heat a large nonstick skillet over medium heat. Add oil; swirl to coat. Add onion; cook 3 minutes. Add beef; cook 4 minutes or until beef begins to brown, stirring to crumble. Stir in tomato sauce and next 7 ingredients (through tomato paste); bring to a simmer. Cook 5 minutes or until slightly thickened, stirring occasionally. Divide beef mixture evenly among bottom halves of buns; top with top halves of buns. serVes 4 (serving size: 1 sandwich) CAlorIes 331; FAt 11.6g (sat 3.5g, mono 4.9g, poly 1.7g); proteIN 21g; CArb 35g; FIber 2g; CHol 52mg; IroN 4mg; soDIUm 555mg; CAlC 105mg

serVes 4 (serving size: 1 1⁄4 cups) CAlorIes 365; FAt 7.5g (sat 3.8g, mono 2g, poly 0.5g); proteIN 17g; CArb 58g; FIber 6g; CHol 17mg; IroN 4mg; soDIUm 394mg; CAlC 148mg

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 6 .

Do your belly pain and constipation feel tight like a vise?

You may be suffering from Irritable Bowel Syndrome with Constipation (IBS-C).

LINZESS may provide the relief you need. LINZESS is a once-daily capsule that helps adults proactively manage the symptoms of Irritable Bowel Syndrome with Constipation (IBS-C) or Chronic Idiopathic Constipation (CIC). “Chronic” means the constipation is longlasting or keeps coming back. “Idiopathic” means the cause is unknown. LINZESS is the ﬁrst and only approved treatment in a new class of drugs that work differently from other available medications. It acts locally in the intestine and is thought to work in two ways: by helping to calm pain-sensing nerves*, and by accelerating bowel movements. Bottom line, describe your symptoms to your doctor and ask about LINZESS today. *This was seen in animal studies and the relevance to humans is not known.

Who is LINZESS for? Prescription LINZESS® (linaclotide) is for adults with IBS-C or CIC. It is not known if LINZESS is safe and effective in children. IMPORTANT RISK INFORMATION • Do not give LINZESS to children who are under 6 years of age. It may harm them. • You should not give LINZESS to children 6 to 17 years of age. It may harm them. • Do not take LINZESS if a doctor has told you that you have a bowel blockage (intestinal obstruction). You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.FDA.gov/medwatch or call 1-800-FDA-1088.

LINZESS® is a registered trademark of Ironwood Pharmaceuticals, Inc. ©2014 Forest Laboratories, Inc. and Ironwood Pharmaceuticals, Inc. LIN15065c1 04/14

Before you take LINZESS, tell your doctor: • If you have any other medical conditions. • If you are pregnant or plan to become pregnant. It is not known if LINZESS will harm your unborn baby. • If you are breastfeeding or plan to breastfeed. It is not known if LINZESS passes into your breast milk. • About all the medicines you take, including prescription and non-prescription medicines, vitamins, and herbal supplements. Side Effects LINZESS can cause serious side effects, including diarrhea, the most common side effect, which can sometimes be severe. Diarrhea often begins within the ﬁrst 2 weeks of LINZESS treatment. Stop taking LINZESS and call your doctor right away if you get severe diarrhea during treatment with LINZESS. Other common side effects of LINZESS include gas, stomach-area (abdominal) pain, swelling, or a feeling of fullness or pressure in your abdomen (distension). Tell your doctor if you have any side effect that bothers you or that does not go away. These are not all the possible side effects of LINZESS. For more information, ask your doctor or pharmacist. In addition, call your doctor or go to the nearest hospital emergency room right away if you develop unusual or severe stomach-area (abdominal) pain, especially if you also have bright red, bloody stools or black stools that look like tar.

Learn about our money saving offer at LINZESS.com. Please see brief summary of Medication Guide on the next page.

Brief Summary of Important Risk Information LINZESS® (lin-ZESS) Capsules

145 mcg • 290 mcg

This information does not take the place of talking to your doctor about your medical condition or your treatment. What is LINZESS? LINZESS is a prescription medication used in adults to treat irritable bowel syndrome with constipation (IBS-C) and a type of constipation called chronic idiopathic constipation (CIC). “Idiopathic” means the cause of the constipation is unknown. It is not known if LINZESS is safe and effective in children. What is the most important information I should know about LINZESS? • Do not give LINZESS to children who are under 6 years of age. It may harm them. • You should not give LINZESS to children 6 to 17 years of age. It may harm them. Who should not take LINZESS? • Do not give LINZESS to children who are under 6 years of age. • Do not take LINZESS if a doctor has told you that you have a bowel blockage (intestinal obstruction). What should I tell my doctor before taking LINZESS? Before you take LINZESS, tell your doctor: • If you have any other medical conditions. • If you are pregnant or plan to become pregnant. It is not known if LINZESS will harm your unborn baby. • If you are breastfeeding or plan to breastfeed. It is not known if LINZESS passes into your breast milk. Talk with your doctor about the best way to feed your baby, if you take LINZESS. • About all the medicines you take, including prescription and non-prescription medicines, vitamins and herbal supplements. How should I take LINZESS? • Take LINZESS exactly as your doctor tells you to take it. • Take LINZESS one time each day on an empty stomach, at least 30 minutes before your ﬁrst meal of the day. • Swallow LINZESS capsules whole. Do not break or chew the capsules. • If you miss a dose, skip the missed dose. Just take the next dose at your regular time. Do not take 2 doses at the same time.

What are the possible side effects of LINZESS? LINZESS can cause serious side effects, including: • Diarrhea is the most common side effect of LINZESS, and it can sometimes be severe. Diarrhea often begins within the ﬁrst 2 weeks of LINZESS treatment. • Stop taking LINZESS and call your doctor right away if you get severe diarrhea during treatment with LINZESS. Other common side effects of LINZESS include: • gas • stomach-area (abdomen) pain • swelling, or a feeling of fullness or pressure in your abdomen (distention) Tell your doctor if you have any side effect that bothers you or that does not go away. These are not all the possible side effects of LINZESS. For more information, ask your doctor or pharmacist. In addition, call your doctor or go to the nearest hospital emergency room right away if you develop unusual or severe stomach-area (abdomen) pain, especially if you also have bright red, bloody stools or black stools that look like tar. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088. How should I store LINZESS? • Store LINZESS at room temperature between 68°F to 77°F (20°C to 25°C). • It is important to keep LINZESS in the bottle that it comes in. • The LINZESS bottle contains a desiccant packet to help keep your medicine dry (protect it from moisture). Do not remove the desiccant packet from the bottle. • Keep the container of LINZESS tightly closed and in a dry place. Keep LINZESS and all medicines out of the reach of children. Need more information? • This section summarizes the most important information about LINZESS. If you would like more information, talk with your doctor. • Go to www.LINZESS.com or call 1-800-678-1605. FOREST PHARMACEUTICALS, INC. Subsidiary of Forest Laboratories, Inc. St. Louis, Missouri 63045

®

LINZESS is a registered trademark of Ironwood Pharmaceuticals, Inc. ©2014 Forest Laboratories, Inc. and Ironwood Pharmaceuticals, Inc. Based on PI 072-14000212-F-RMC18356-08/13 LIN15686 03/14

superfast! 20-minute cooking

4 Edamame Salads Quick Toss-Together Sides 1Greek-style

edamame salad 8 cups water cups frozen shelled edamame 1 1⁄2 tablespoons extra-virgin olive oil 1 1⁄2 tablespoons red wine vinegar 2 teaspoons minced fresh oregano 1⁄ 4 teaspoon kosher salt 1 cup chopped english cucumber 2 tablespoons sliced kalamata olives 2 tablespoons crumbled feta cheese 1 1⁄2

1. Bring 8 cups water to a boil in a saucepan. Add edamame; cook 3 minutes or until tender. Drain. 2. Combine oil, vinegar, oregano, and salt in a medium bowl. Stir in edamame and cucumber. Sprinkle with olives and feta cheese.

soy love

this protein-packed legume is also a good topping for lettuce salads. or add to stirfries or blend into a dip.

serVes 4 (serving size: 1 cup) CalOrIes 121; Fat 9.1g (sat 1.8g, mono 5.1g, poly 1.5g); prOteIN 5g; Carb 5g; FIber 2g; CHOl 4mg; IrON 1mg; sOdIUm 234mg; CalC 59mg

2

3

4

sesame-CarrOt

sUCCOtasH

radIsH aNd CHIVe

Boil 1 1⁄2 cups frozen shelled edamame 3 minutes or until tender. Drain. combine 2 tablespoons chopped fresh cilantro, 1 1⁄2 tablespoons rice vinegar, 1 1⁄2 tablespoons dark sesame oil, 1⁄2 teaspoon sesame seeds, and 1⁄4 teaspoon kosher salt in a medium bowl, stirring with a whisk. Stir in edamame, 1 cup shredded carrot, and 1⁄4 cup sliced green onions.

Boil 1 1⁄2 cups frozen shelled edamame 3 minutes or until tender. Drain. Melt 2 teaspoons butter in a large skillet over medium-high heat. add 1 cup fresh corn kernels, 1⁄2 cup chopped sweet onion, and 1 minced garlic clove; sauté 4 minutes. Stir in edamame, 1 pint halved cherry tomatoes, 1⁄2 teaspoon freshly ground black pepper, and 3⁄8 teaspoon kosher salt; sauté 1 minute. Stir in 1⁄4 cup chopped fresh basil.

Boil 1 1⁄2 cups frozen shelled edamame 3 minutes or until tender. Drain. combine 1 1⁄2 tablespoons extra-virgin olive oil, 1 1⁄2 tablespoons white wine vinegar, 1⁄2 teaspoon Dijon mustard, 1⁄4 teaspoon kosher salt, and 1⁄ 4 teaspoon freshly ground black pepper in a medium bowl, stirring with a whisk. Stir in edamame, 1 cup thinly sliced radishes, and 1⁄ 4 cup chopped fresh chives.

serVes 4 (serving size: 1⁄2 cup) CalOrIes 109; Fat 7.5g (sat 1g); sOdIUm 143mg

serVes 4 (serving size: 3⁄4 cup) CalOrIes 121; Fat 4.7g (sat 1.6g); sOdIUm 210mg

serVes 4 (serving size: 1⁄2 cup) CalOrIes 100; Fat 7.2g (sat 1g); sOdIUm 149mg

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 6 .

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 27

superfast! 20-minute cooking

Chicken Thighs 2 Ways Apricot-Glazed & Vietnamese-Style Vietnamese Caramel ChiCken Fresh rosemary can overpower a dish. Use a small amount, and chop ﬁnely so it blends into the glaze.

apricotrosemary chicken thighs with roasted almond couscous Fresh herbs turn a couple of pantry basics into a beautiful glaze for chicken. 1 cup unsalted chicken stock (such as Swanson) 1⁄ 2 teaspoon kosher salt, divided 1 cup uncooked couscous 1⁄ 3 cup chopped fresh ﬂat-leaf parsley 2 tablespoons dryroasted, unsalted almonds, coarsely chopped

1⁄ 3

cup apricot preserves 1 1⁄2 tablespoons white wine vinegar 1 teaspoon ﬁnely chopped fresh rosemary cooking spray 1 1⁄2 pounds skinless, boneless chicken thighs, trimmed 1⁄ 2 teaspoon freshly ground black pepper 1. Bring stock and 1 ⁄8

teaspoon salt to a boil in a small saucepan. Stir in couscous. Remove pan from heat; cover and let stand 5 minutes. Stir in parsley and almonds. 2. Combine 1 ⁄8 teaspoon salt, apricot preserves, vinegar, and rosemary in a 2-cup glass measure. Microwave at HIGH

28 c o o k i n g l i g h t s e P t e m B e r 2 0 1 4

for 2 minutes, stirring after 1 minute. 3. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle chicken with remaining 14⁄ teaspoon salt and pepper. Add chicken to pan; grill 3 minutes on each side or until almost done. Brush chicken with half of apricot mixture. Grill chicken 1 minute on each side or until done; brush with remaining half of apricot mixture. Serve with couscous. serVes 4 (serving size: 4 ounces chicken and about 1⁄2 cup couscous) CalOries 466; Fat 9.8g (sat 2g, mono 3.9g, poly 2.2g); PrOtein 41g; CarB 52g; FiBer 3g; ChOl 162mg; irOn 3mg; sODiUm 442mg; CalC 56mg

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 6 .

Serve with steamed, quartered baby bok choy and precooked jasmine rice. 4 teaspoons canola oil 1 1⁄2 pounds skinless, boneless chicken thighs, cut into 2-inch pieces 1 tablespoon minced peeled fresh ginger 3 garlic cloves, minced 1 large shallot, thinly sliced 1⁄ 2 cup unsalted chicken stock, divided 3 tablespoons dark brown sugar 1 tablespoon ﬁsh sauce 1 tablespoon fresh lime juice 1⁄ 4 teaspoon kosher salt 1⁄ 4 teaspoon freshly ground pepper 1⁄ 4 teaspoon crushed red pepper 6 green onions, cut into 1-inch pieces 1. Heat a large nonstick skillet over medium-high heat. Add canola oil; swirl to coat. Add chicken; cook 2 minutes. Turn chicken; add ginger, garlic, and shallot. Cook 1 minute, stirring frequently. 2. Combine 14⁄ cup stock, sugar, and next 5 ingredients (through red pepper) in a bowl. Add to pan; cook 1 minute. Reduce heat to mediumlow; simmer 7 minutes or until sauce has thickened and chicken is done. Stir in green onions. serVes 4 (serving size: 1 cup chicken mixture) CalOries 306; Fat 11.8g (sat 2.1g, mono 5.4g, poly 2.9g); PrOtein 34g; CarB 15g; FiBer 1g; ChOl 162mg; irOn 2mg; sODiUm 648mg; CalC 50mg

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Family life. Simpliﬁed.

superfast! 20-minute cooking

Soup of the Month Creamy Seafood Chowder

Effortless Never Tasted So Good!

Between work, family, and finding time to unwind, it’s hard to imagine having the daily luxury of preparing delicious home-cooked meals. That’s where the Cuisinart Cook Central® 3-in-1 Multicooker comes in.

shrimp and Corn Chowder Serve this hearty chowder with a crusty baguette. Use fresh corn, if available. 4 4 1 4 1.1 2 1⁄2 1 1⁄4 1 1⁄ 4 1⁄ 4 1⁄ 8

24 1

center-cut bacon slices, chopped green onions tablespoon chopped fresh thyme garlic cloves, minced ounces all-purpose ﬂour (about 1⁄4 cup) cups 2% reduced-fat milk cups unsalted chicken stock bay leaf teaspoon kosher salt teaspoon freshly ground black pepper teaspoon ground red pepper medium shrimp, peeled and deveined (about 1 pound) (10-ounce) package frozen corn kernels, thawed

1. Cook bacon in a large saucepan over medium heat 6 minutes or until crisp. Remove bacon from pan with a

superfast online

slotted spoon, reserving drippings. 2. Tinly slice green onions; reserve 2 tablespoons dark green parts. Add white and light green onion parts, thyme, and garlic to drippings in pan; sauté 2 minutes. Weigh or lightly spoon ﬂour into a dry measuring cup; level with a knife. Sprinkle over onion mixture; cook 1 minute, stirring constantly. Stir in milk, stock, and bay leaf; bring to a boil. Reduce heat to medium, and cook 2 minutes. Stir in salt, black pepper, red pepper, shrimp, and corn; simmer 4 minutes or until shrimp are done. Discard bay leaf. Divide soup evenly among 4 bowls; sprinkle with bacon and reserved 2 tablespoons green onions. serVes 4 (serving size: 1 1⁄2 cups) CaLories 300; Fat 7.5g (sat 3g, mono 2.2g, poly 0.9g); protein 28g; Carb 32g; Fiber 2g; ChoL 162mg; iron 2mg; sodiUm 552mg; CaLC 274mg

With 3 fully programmable cooking functions, including Slow Cook, Brown/Sauté, and Steam, combination cooking has never been easier for the time-pressed cook. Now, you can develop rich, delicious flavors you never thought possible by browning ingredients right in the unit before switching to Slow Cook. Working late? Need to pick up the kids from soccer practice? Not a problem! Our 24-hour timer and automatic Keep Warm setting promise a fresh-cooked meal, served hot and delicious, whenever you’re ready to eat!

—recipes by elizabeth nelson and Laraine perri

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. s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 31

www.cuisinart.com www.facebook.com/cuisinart Macy’s • Williams-Sonoma • Amazon

Fizz + Flavor + Fun

Lighten up your water with new SodaStream Åavors

from the kitchen of Cooking Light. Available now in the housewares section at Walmart stores nationwide.

cooking Light is a food and recipes magazine focused on living a healthy lifestyle. These products are developed under license from cooking Light magazine; cooking Light is not intended as a nutritional claim. cooking Light is a trademark of Time Inc. Lifestyle Group. All referenced trademarks are the properties of their respective owners. © 2014 Time Inc.

*breakfast edition

nutrition made easy

Crunching the numbers of healthy food

INSIDE

six fast, fun frittatas p. 36

better brunch potatoes p. 38

p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : l i n d s e y l o w e r

3 Simple Cereal Rules The breakfast aisle is noisy with health claims. Remember “5-5-10” when reading box labels. by s idney fry, ms , rd

yup, a lightly sugared whole-grain cereal can be a good choice if you tend to add too much sugar at home.

5

5

10

Grams of fiber there’s no better time to get ahead on your daily ﬁber goal of 25 to 38 grams than at breakfast. it’s your number one satiety factor. five grams is the baseline; more is better. whole grains are the best source—they should always be the ﬁrst item on the ingredient list.

Grams of protein Choose cereals full of naturally occurring protein—like whole grains, nuts, and seeds—instead of ones that contain added proteins or “isolates,” which are often highly processed. a half cup of skim milk adds 4 more grams of protein.

Grams of suGar that’s the max you want in a serving: equal to 2 heaping teaspoons. some complicated “healthy” cereals contain as much as 16g per serving—more sugar than a glazed doughnut. added sugars should be low on the ingredient list, never ﬁrst. lots of dried fruit can also add lots of sugar.

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 35

nutrition made easy

by the numbers

Fast & Fun Frittata Combos Six easy skillet breakfasts for under 250 calories by S idney Fry, MS , rd

Frittatas in FiVe stePs 1. Preheat broiler to high. Combine 2 large egg whites, 6 large eggs, 1⁄4 teaspoon kosher salt, 1⁄4 teaspoon black pepper, and 1⁄3 cup 1% milk; stir with a whisk. 2. Heat a 9-inch cast-iron skillet over medium heat. Sauté any speciﬁed ingredients until tender (some recipes skip this step). 3. Layer in veggies and cooked protein. 4. Sprinkle with cheese. 5. Carefully pour egg mixture over cheese. Cook over medium heat 5 to 6 minutes or until eggs are partially set; then broil 5 inches from heat for 2 to 3 minutes or until browned and almost set.

Two-ToMaTo, baSil & GoaT CheeSe

Sauté 1 pint grape tomatoes and 2 teaspoons chopped fresh thyme in 1 1⁄2 teaspoons olive oil. Layer in 3 plum tomatoes, seeded and thinly sliced, and 1⁄2 cup ﬁnely chopped fresh basil. Sprinkle with 2 ounces crumbled goat cheese. CalorieS 201; FaT 12.2g (sat 4.5g); proTein 16g; SodiUM 321mg

FeTa, Green onion & aSparaGUS

Layer in 8 ounces raw asparagus, 1⁄ 4 cup thinly sliced shallots, and 3 tablespoons chopped green onions. Sprinkle with 2 ounces crumbled feta cheese. CalorieS 183; FaT 10.5g (sat 4.6g); proTein 15g; SodiUM 426mg

CreaMy SMoked SalMon & dill

Layer in 1⁄2 cup thinly sliced red onion, 2 tablespoons chopped fresh dill, 1 tablespoon chopped fresh chives, and 2 ounces thinly sliced smoked salmon. Sprinkle with 2 ounces diced 1⁄ 3-less-fat cream cheese. Serve with lemon. CalorieS 190; FaT 11.3g (sat 4.3g); proTein 17g; SodiUM 506mg

T

he frittata is a high-wow, low-diﬃculty dish, though some cooks shy away, thinking that the two-stage stovetop/oven technique is tricky (it’s not). Te dish is also cheap and, using our approach, balanced and healthy. Tese ﬂuﬀy, egg-based skillet meals pack in both protein and a few vegetable servings in just ﬁve steps, which we’ve listed below. Tey’re delicious hot or cold; make for breakfast, and enjoy leftovers later. Each frittata serves four.

spinach, ham & Gruyère

sauté 3 cups spinach and 2 cloves minced garlic in 1 1⁄2 teaspoons olive oil. layer in 1 ounce prosciutto, crisped and crumbled; 1⁄4 cup caramelized onions; and 1 tablespoon chopped fresh chives. sprinkle with 2 ounces shredded gruyère cheese. caLOries 237; Fat 15.4g (sat 5.7g); prOtein 18g; sODium 402mg

mushrOOm, Leek & FOntina

sauté 8 ounces sliced mushrooms and 1⁄2 cup sliced leeks in 2 teaspoons olive oil. layer in 2 teaspoons chopped thyme and 1⁄4 cup chopped green onions. sprinkle with 2 ounces shredded fontina cheese.

p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : l i n d s e y l o w e r

caLOries 222; Fat 14.3g (sat 5.5g); prOtein 17g; sODium 384mg

to avoid overcooking, pull the pan from the broiler when almost set. Let sit 10 minutes.

sausaGe, Feta & kaLe

sauté 3 cups trimmed, thinly sliced lacinato kale in 1 1⁄2 teaspoons olive oil. layer in 4 ounces turkey italian sausage, cooked and crumbled, and 1⁄2 cup chopped red bell pepper. sprinkle with 1 ounce crumbled feta cheese. caLOries 224; Fat 13.6g (sat 4.7g); prOtein 19g; sODium 519mg

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 37

nutrition made easy

Hash Brown Casserole, Done Light We drop the butter, trim the cheese, and create a luscious mushroom cream.

Ours saves

207 calories, 15g saturated fat, and 493mg sodium over classic hash brown casserole

T

he utter simplicity of hash brown casserole makes it a comfort-food star: Homey shredded potatoes get cozy with butter, cream soup, sour cream, and plenty of cheese. It’s a workingman’s day-starter. But unless you’re the wood-chopping type, you likely won’t be able to burn oﬀ nearly 500 calories of cheesy potatoes by lunch. Te challenge: Keep the mighty comfort-ﬁlled portion and whack the calorie count. One of the key players in classic hash brown casserole is canned cream of mushroom soup, which is packed with sodium and thickeners. We make our own by simmering fresh mushrooms and garlic in

savory chicken stock, and then we puree it with light sour cream to create a rich, velvety sauce. Te cheddar remains, but in reduced-fat form; a little is stirred into the mushroom cream, and the rest is saved for a gooey, melty topping. We brown the frozen hash browns in olive oil and bacon drippings, then bake the casserole in a cast-iron skillet to create a crisp, caramelized crust. Sautéed mushrooms and onions add texture and moisture. As if that weren’t enough, we top it all oﬀ with extra-crunchy reduced-fat kettle potato chips—a salty, crispy topper for the creamy, cheese-ﬁlled casserole.Voilà: less than 300 calories, and mighty good.

turn the page

fOr recipe 38 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

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 6 .

p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : c l a i r e s p o l l e n

by sid ney f ry, m s, rd

A HALF-DOZEN REASONS WHY YOU CAN’T BEAT EGGS

1

PROTEIN IN

If you startt your weekday with cereal or toast instead stead of eggs, here’s a wake-up ke-up call: Did you know eggss have 6 grams of high-quality lity protein? And did you know a proteinpacked breakfast helps sustain mental and physical al energy throughout the day? y? That’s good news, especially if you’re a body-building chess ss champion.

2

not forget that eggs are Let’s n naturally gluten-free. Always natura been, always will be. And have b awesome because there that’s a exactly a glut of glutenisn’t ex breakfast options. free br

Eggs are rich in choline, holine, which is a weird word but it’s a “good weird”” because choline promotes normal cell activity, liver function tion and the transportation of nutrients throughout the body. ody. Think of it as a commuter er train for vitamins and minerals.

3

Eggs contain zero carbs and no sugar. That means you can eat a wellrounded breakfast during the week without feeling round yourself.

6

NO GLUTEN? NO PROBLEM.

Unlike most cereals and yogurt, eggs don’t come with complicated, jam-packed a comp ingredient list because they ingredi contain one ingredient. only co called “eggs.” And at 15¢ It’s cal serving, eggs are the least a servi expensive source of highexpens quality protein.* That’s right, 15¢.

GOT CHOLINE? NE?

ZERO CARBS NO SUGAR

5

MORE FOOD FOR THOUGHT

INCREDIBLE, INCR ISN’T ISN’ IT?

4

AMINO ACIDS

Eggs have all 9 essential amino acids. Seems like a lot but remember - they ARE essential.

*Based on American Egg Board price comparison.

leucine

histidine

lysine

valine

methionine

threonine

tryptophan

isoleucine

phenylalanine

Most cereals and yogurts can’t say all this, mainly because they don’t have mouths, but also because they don’t have the nutrient content eggs do. So next time someone asks how you like your eggs, say you like ‘em a whole heck of a lot. Wake Up To Eggs!

www.IncredibleEgg.org or visit us on Facebook

nutrition made easy

A serving of this crowd-pleaser has double the potassium of a banana. Creamy, Cheesy double-potato hash brown Casserole Hands-on: 30 min. Total: 45 min.

1 cup unsalted chicken stock (such as swanson) 2 cups chopped onion, divided 2 (8-ounce) packages presliced white mushrooms, divided 6 garlic cloves 1⁄ 2 cup light sour cream 1 teaspoon freshly ground black pepper 1⁄ 2 teaspoon kosher salt

4 ounces reduced-fat sharp cheddar cheese, shredded and divided 3 center-cut bacon slices 1 (30-ounce) package frozen shredded hash brown potatoes, thawed 1 tablespoon olive oil, divided 2 large eggs, lightly beaten 2 ounces 40% less fat original kettle-style potato chips, crushed 3 tablespoons chopped fresh ﬂat-leaf parsley 1. Preheat oven to 400°. 2. Combine stock, 1 cup

onion, half of mushrooms,

and garlic in a saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until mushrooms are tender. Place mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters); blend until smooth. Stir in sour cream, pepper, salt, and 2 ounces cheese; blend until smooth. 3. Cook bacon in a large cast-iron skillet over medium heat until crisp. Remove

bacon from pan; crumble. Add half of potatoes to drippings in pan; cover and cook 4 minutes on each side or until browned. Remove potatoes from pan. Repeat procedure with remaining potatoes and 2 teaspoons oil. Remove from pan. 4. Add remaining 1 teaspoon oil to pan; swirl to coat. Add remaining 1 cup onion and remaining half of mushrooms to pan; cook 6 minutes or until tender, stirring occasionally. Return potatoes to pan; add eggs, stirring well to combine.

The how-To Behind a Crispier, Creamier Casserole MushrooM CreaM sauCe We simmer and puree fresh mushrooms and garlic with light sour cream to create a silky sauce, replacing canned mushroom soup, heavy sour cream, and butter to save 176 calories and 11.5g sat fat per serving.

Pour sour cream mixture evenly over potato mixture. Sprinkle with bacon, the remaining 2 ounces cheese, TableT exclusive 5 More Lightened-Up Classics

chips, and parsley. Bake at 400° for 10 minutes or until cheese melts. Turn broiler on (do not remove pan from oven); broil 11⁄2 minutes or until lightly browned. serVes 8 (serving size: 1 wedge) CaLories 273; FaT 9.7g (sat 4g, mono 2.9g, poly 0.7g); proTeiN 13g; CarB 34g; FiBer 3g; ChoL 63mg; iroN 1mg; soDiuM 379mg; CaLC 178mg

Crispier, TasTier poTaToes Instead of tossing frozen potatoes directly into the dish, we brown them to caramelize the natural sugars and create a crispy crust. Reduced-fat kettle chips top with savory crunch. up The uMaMi Meaty, pan-seared center-cut bacon and earthy mushrooms deliver full savory satisfaction to every bite, allowing us to cut salt in half and save 120mg sodium per serving.

trong choice for your family meal, Barilla PLU as the same great taste they love, plus 20% of heir daily value of protein*. Who knew a plate f pasta could make your family feel this good

Per 3.5 oz portion. Contains 200mg of ALA per 56g serving, which is 5% of the daily value for ALA (1.3g)

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healthyhabits + Beauty habit: Plums and Toothpastes january

vEGGIE up!

p. 50

+ Diet habit: Craving Control

p. 55

h e a lt h y h a b i t # 9

Eat More Fish

february

GET MOvInG! march

It’s a good source of protein and healthy fat, and we could all use a little more of it. This month’s hero shares his favorite ways to get three servings of seafood into weekly meals.

COOK MORE OFTEn! april

WHOLE GRAInS! may

EAT BREAKFAST! june

GET STROnGER!

D

by Kimb erly Hol l a nd

july

HEALTHy FATS!

espite the “eat more ﬁsh” push from healthyeating advocates and nutrition researchers, Americans are eating less seafood each year, while red meat and poultry consumption climb. Does it matter? Well, it very well might.

august

GO MEATLESS!

september

EAT MORE FISH!

p o rt r a i t: j o h n c l a r k

october

november

december

HEALTHy HABITS HERO

lyf Gildersleeve, owner of Portland’s Flying Fish Company TuRn THE pAGE

FOR MORE S e P t e m b e r 2 0 1 4 c o o k i n g l i g h t 45

eat more fish!

hEaLthy

habits

Good ﬁsh smells slightly sweet, like the ocean. Lyf’s tips for Eating MorE sEafood

1 Te primary fats in ﬁsh have been shown to protect the body against heart disease, reduce blood pressure and inﬂammation, and possibly lessen your chances of some cancers. But many ﬁsheries are in trouble, and “more ﬁsh” needs to be “sustainable ﬁsh.” Fortunately, a multitude of smartphone apps, websites, and insignia on labels help pinpoint seafood that has been caught—or raised— using planet-friendly means. Apps in hand, all that’s left to decide is what type of seafood to cook and how to cook it. However, for some people, that’s precisely the problem. “We get a lot of customers asking for ﬁsh that’s ‘not so ﬁshy’ or wanting to know how to cook it so it won’t taste ﬁshy,” says Lyf Gildersleeve, this month’s hero and owner of Portland, Oregon’s Flying Fish Company. “No ﬁsh is ‘ﬁshy’ unless it’s bad.” Tat’s not to say there aren’t stronger and milder ﬁsh. “Everybody’s got a diﬀerent palate,” says Gildersleeve, “and unfortunately, one bad experience with ﬁsh sometimes turns people oﬀ. People say they don’t like 46 C o o k I n G L I G h T s e p t e m b e r 2 0 1 4

2

start melloW. If you’re trying ﬁsh for the ﬁrst time or are learning to appreciate it anew, avoid stronger ﬁsh. “Some varieties of ﬁsh, like chinook salmon, black cod, and sableﬁsh, have stronger ﬂavors than others because they have a higher oil content. Go with something milder, like a Dover or petrale sole, grouper, or even snapper. Cod and tilapia are good, too.”

ﬁsh, but I think they just haven’t had the right ﬁsh.” Getting people to eat more ﬁsh is Gildersleeve’s passion. His parents started the original Flying Fish Company in Sand Point, Idaho, where Gildersleeve worked while growing up. He went on to study aquaculture in college and opened his own Flying Fish Company store. “I’ve been selling ﬁsh my whole life,” he says. “Good ﬁsh smells slightly sweet, like the ocean. Fresh ﬁsh shouldn’t be oﬀ-putting,” he says. “Frozen ﬁsh, as long as it was frozen and vacuum-packaged immediately after being caught, can be excellent. Check the country of origin, and only buy ﬁsh from the USA, Canada, TableT and some parts of Costa exclusive Rica or Ecuador. If you 10 Favorite Fish Dishes do your homework, you can ﬁnd some real gems.”

3

Get your kids involved. Instead of trying to sneak in seafood, make it an engaging activity, Gildersleeve suggests. “My daughter loves when I bring crab home and she gets to crack the shell and pick the meat out of it. Let them help you make patties. Then brown them on a griddle and make little sandwiches. When they’re involved in the process, they appreciate it more.”

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 6 .

p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : c l a i r e s p o l l e n

Find the recipe for cornmealcrusted tilapia with squash salad at cooking light.com.

Watch the time. “The ﬁrst thing I tell people when they want to know how to cook ﬁsh is, ‘Don’t overcook it.’ The key is to remove it from the heat when it’s still a bit underdone. Fish continues to cook for three minutes after you take it oﬀ the stove.”

®, TM ® M, © 20 201 01 14 K Kellog o g NA og N Co. C Co

With whole grain wheat on one side and a touch of sweetness on the other, Frosted Mini-Wheats give you nutrition you want with the taste you love.

eat more fish!

healthy

habits

Start with the seafood you know you like. Then begin to explore.

Hey!

CRAB CAKE SLIDERS wITH YOgURT-DILL SAUCE Hands-on: 35 min. Total: 35 min.

sustainable choice

8 5 1 1⁄ 2 3 3 1 3⁄ 4 1⁄ 4 1⁄ 8

2 1 1 2⁄ 3 8 4 1 1⁄2

Sliders make seafood a smashing hit: The sweet crab, pickled onion, and creamy dill sauce will win over even the pickiest of eaters.

whole-wheat slider buns tablespoons rice vinegar, divided tablespoon sugar cup thinly vertically sliced red onion tablespoons canola mayonnaise, divided tablespoons plain fat-free Greek yogurt tablespoon chopped fresh dill cup ﬁnely chopped red bell pepper teaspoon black pepper teaspoon kosher salt green onions, chopped large egg, lightly beaten large egg yolk, lightly beaten cup whole-wheat panko ounces lump crabmeat, drained and shell pieces removed teaspoons canola oil cups baby arugula

1. Preheat broiler to high. Hollow out buns, leaving a 1 ⁄2-inch-thick shell.

Arrange buns in a single layer on a baking sheet. Broil 11 ⁄2 minutes on each side or until lightly toasted. 2. Place 14⁄ cup vinegar and sugar in a microwave-safe bowl. Microwave at HIGH for 45 seconds. Stir in red onion. Let stand 15 minutes. Drain. 3. Combine remaining 1 tablespoon vinegar, 1 tablespoon mayonnaise, yogurt, and dill in a small bowl. 4. Combine remaining 2 tablespoons mayonnaise, bell pepper, and next 5 ingredients (through yolk). Add panko and crab, stirring to combine. Working with damp hands, divide crab mixture into 8 equal portions, shaping each into a 34⁄ -inch-thick patty. 5. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add crab cakes to pan; cook 4 minutes on each side or until golden and thoroughly heated. 6. Spread 1 teaspoon yogurt mixture on bottom half of each bun. Top with 1 patty. Divide onions and arugula among sliders. Top with top halves of buns.

Hi!

’Su

p

SERVES 4 (serving size: 2 sliders) CALORIES 387; FAT 14.5g (sat 1.2g, mono 5.7g, poly 2.8g); PROTEIN 22g; CARB 45g; FIBER 4g; CHOL 143mg; IRON 3mg; SODIUM 731mg; CALC 128mg

—Recipe by Kimberly Holland S E P T E M B E R 2 0 1 4 c o o k i n g l i g h t 49

Available in 10 varieties.

The

beauty

habit

Plum Options The plucky purple fruit packs a lot of beauty power into soaps and serums.

Dove

gentler and milder than soap, it helps replenish nutrients without stripping sensitive skin of moisture, all with a deliciously plummy scent. $4 for 2 bars, dove.com

Jurlique

purely bright treatment Serum

natural brightening power via kakadu plum, an Australian variety that delivers a vitamin c–packed boost. Evens tone and texture as it moisturizes. $60, jurlique.com

Caress

tempting WhiSper body WaSh

this microbead-free formula imparts a silky softness and a sexysweet scent that lingers on your skin long after the shower is over. $4, caressskin.com 50 c o o k i n g l i g h t S e p t e m b e r 2 0 1 4

softsoap

peony and plum liquid hand Soap

the fruity, rich freshness of plum balanced by sweet peony elevates hand washing to a new level. $2.50, softsoap.com

p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : l i n d s e y l o w e r

go FreSh beauty bar in rebalance

Hilary is wearing Depend® Silhouette®.

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the drugstore cowgirl

Pearly Whites for Penny Pinchers Four brushing options to put a smile on your face

The

beauty

habit 1

by CIn dy HAtCHER,

bEAuty EdItoR

Listerine

Whitening gel

Kills germs while it banishes tartar, freshens breath, and whitens teeth. $4.50, listerine.com

2

Crest

3d White Brilliance Boost

Use this add-on product after your usual paste for extra whitening. Micropolishers yield up to three times the stain-lifting power of toothpaste alone. $6, 3dwhite.com

3

tom’s of maine

simply White

Naturally sourced silicas help gently remove surface stains so teeth appear whiter. $5, tomsofmaine.com

4

CoLgate

Helps boost weak enamel while smoothing the surface of teeth so germs are less likely to hang around. $3.50, colgate.com

Three steps to ...

steP 1: eat HeaLtHY

steP 2: noUrisH

steP 3: seeK HeLP

No need to borrow Aunt Edna’s wig just yet. Here’s strand salvation.

maintaining a balanced diet can be crucial to slowing hair loss, according to Francesca Fusco, md, a new york city–based dermatologist. “your diet should include adequate protein and nutrients ideally, but if not, consider a vitamin targeted to hair and nail health,” she says.

take care of the hair you have. “a well-nourished scalp provides a foundation for strong, resilient hair,” Fusco says. look for products containing conditioning oils like sunﬂower, almond, or coconut, such as CLEAR Scalp & Hair Intense Hydration Mask ($5, clearhaircare.com).

if hair loss or thinning continues beyond a normal pace for more than a month, consult with your doctor. treatments include prescriptions and (gulp!) scalp injections. in the meantime, protect hair and scalp from the sun with a hat. “a burned scalp could cause hair loss,” Fusco says.

Slowing Hair Loss

52 c o o K i N g l i g H t S E p t E M b E R 2 0 1 4

p o r t r a i t : r a n dy m ayo r ; h a i r a n d m a k e u p s t y l i n g : c e l i n e c . r u s s e l l

enamel health

The

diet

HaBit

C

When a Craving Is All in Your Mind Take control when solace-seeking sends you oﬀ the dietary deep end.

an you recall the last time you had a craving and reached for … an apple? No? Was it more like an apple pie? Tere’s a reason for that, according to Pamela Peeke, MD, author of Te Hunger Fix and senior science advisor for Elements Behavioral Health. “When you’re using food to soothe stressed, tired, or sad feelings and you feel simultaneously out of con trol, you begin to correlate certain foods with loss of control,” Peeke says. Tat makes you more likely to reach for them as a panacea and produces a negative association with foods that should bring pleasure. Crave control is particu larly vexing when it comes to dieting because you’re already

i l l u s t r at i o n : s a r a h w i l k i n s . p o r t r a i t : r a n dy m ayo r

david B. allison, PHd

director, nutrition obesity research Center, university of alabama at Birmingham

BY CIN DY HATCHER

restricting and trigger foods tend to be higher in calories. Te key to keeping a craving from delivering a blow to your calorie budget may be to avoid it until you get to a place of control and you feel you can eat that food in healthier portions. You can also assert power over these cravings by iden tifying cues when a trigger food appears. “Go to the HAALT place,” Peeke advises. “Ask yourself, ‘What am I really hungry for?’ Are you truly Hungry, or are you Angry, Anxious, Lonely, or Tired?” Tis mindfulness helps you get to the bottom of what’s really happening. Once you’ve regained control over your feelings— and realized that bingeing on an entire apple pie is a false ﬁx—you begin to rede ﬁne your relationship with

trigger foods, Peeke says. Doing this helps you feel empowered and avoids caloric selfsabotage. Being back in the dietary driver’s

seat also means you can enjoy these craved foods in a state of mindful moderation instead of being a slave to a sense of loss of control.

diet distortions “trick yourself into eating less.” People tend to spontaneously eat less under certain circumstances: when they’re given smaller plates; when they dine in softer lighting with soft jazz music playing; and when they eat with friends who eat less. these are just a few of many examples, all from rigorous studies, that show the eﬀects of circumstances on spontaneous food intake. it’s tempting to think, “i’ll just do all those things!” Unfortunately, these studies tended to look at a single day. We don’t know whether these eﬀects can be sustained over years and lead to meaningful weight reduction. BoTTom lINE: if you want to try a seemingly harmless idea like a dimly lit date with your Cookin’ with the Miles Davis Quintet cD, go for it. But understand the possible deeper learning: the overarching effect of these “tricks” may be to make you slow down and pay more attention to what you are consuming in the short run—not a bad thing, but no guarantee you’ll drop pounds in the long run. Go to Cookinglight.com/socialdiet: You’ll ﬁnd menus and recipes, our diet blog and success stories, and opportunities to connect virtually with other dieters. S E p T E m B E R 2 0 1 4 c o o k i n g l i g h t 55

With the never-bitter, silky-smooth taste of DOVE® Dark Chocolate, there’s no reason to be afraid of the dark. It’s not just dark. It’s DOVE™.

UNWRAP YOUR DARK SIDE facebook.com/dovechocolate ®/TM trademarks ©Mars, Incorporated 2014

from the Cooking Light Kitchen

Fast weeknight

menus

one week, five fast meals

p h o t o g r a p h y: r a n dy m ayo r ; 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

Monday Caprese Pasta

Tuesday Ginger Steak

Wednesday Roasted Chicken

Thursday Broiled Tilapia

Friday Stuﬀed Potatoes

Caprese mac and Cheese, page 58

turn the page

for recipes 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 6 .

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 57

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Meatless Monday Caprese Mac and Cheese + Chopped Tricolor Salad

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tonight

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dinner

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minutes

game plan While Water for pasta comes to a boil broil tomatoes.

simple sUb you can use any short pasta you have on hand for this dish, such as large elbows or rotini, instead of the penne pasta.

1⁄ 2

2 cups grape tomatoes, halved 4 teaspoons extra-virgin olive oil, divided 6 ounces uncooked penne 2 teaspoons minced garlic 5 teaspoons all-purpose ﬂour 1 3⁄4 cups 1% low-fat milk 1⁄ 2 teaspoon kosher salt 1⁄ 2 teaspoon freshly ground black pepper 3 ounces part-skim mozzarella cheese, shredded (about 3⁄4 cup) 1.5 ounces parmesan cheese, grated (about 1⁄3 cup)

cup torn fresh basil leaves cooking spray 3 tablespoons panko 1⁄ 8 teaspoon crushed red pepper small basil leaves (optional) 1. Preheat broiler to high. 2. Combine tomatoes and

2 teaspoons oil on a jellyroll pan. Broil 3 minutes or until tomatoes begin to break down. 3. Cook pasta in a large saucepan according to package directions, omitting salt and fat. Drain. Return pasta to pan. 4. Heat a small saucepan over medium heat. Add

58 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

remaining 2 teaspoons oil to pan; swirl. Add garlic; cook 1 minute, stirring frequently. Stir in ﬂour. Add milk, salt, and black pepper, stirring with a whisk. Bring to a simmer; cook 1 minute or until thickened, stirring frequently. Remove pan from heat; stir in cheeses. Add cheese mixture to pasta; toss. Stir in tomato mixture and torn basil. Spoon pasta mixture into 4 (6-ounce) gratin dishes coated with cooking spray. Sprinkle panko and red pepper over pasta mixture. Broil 2 minutes or until panko is browned. Garnish with basil leaves, if desired.

serVes 4 (serving size: about 2 cups) calories 391; fat 13.9g (sat 5.7g, mono 5.5g, poly 0.9g); proteiN 21g; carb 46g; fiber 3g; chol 26mg; iroN 2mg; soDiUm 603mg; calc 436mg

choppeD tricolor salaD combine 2 tablespoons extravirgin olive oil, 2 tablespoons white wine vinegar, 1 teaspoon minced garlic, 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 2 cups thinly sliced baby spinach leaves, 1 1⁄2 cups thinly sliced romaine lettuce, and 1 cup thinly sliced radicchio; toss to coat. let stand 10 minutes before serving. serVes 4 (serving size: 1 1⁄4 cups) calories 74; fat 6.8g (sat 1g); soDiUm 143mg

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 6 .

p h o t o g r a p h y: ( g a m e p l a n ) r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : l i n d s e y l o w e r

While pasta cooks prepare sauce.

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Tuesday Ginger Steak + Sesame Brown Rice + Chili-Basil Slaw

dinner

tonight

game plan While steak marinates prepare slaw. While steak grills prepare rice.

hOW-tO With the blade facing away from you, press and drag the ﬂat side of a knife over ﬁnely minced garlic on your cutting board to get a paste consistency.

2 1⁄2 tablespoons lowersodium soy sauce 1 tablespoon grated peeled fresh ginger 1 tablespoon ﬁnely minced garlic, mashed into a paste 1⁄ 4 teaspoon freshly ground black pepper 1 (1-pound) sirloin steak, trimmed cooking spray 1 (8.8-ounce) package precooked brown rice (such as Uncle Ben’s)

4 green onions, thinly sliced 1 1⁄2 tablespoons toasted sesame seeds 2 teaspoons dark sesame oil 1. Combine soy sauce, ginger, garlic paste, and pepper in a small bowl, stirring with a whisk. Reserve half of soy sauce mixture. Add steak to remaining soy sauce mixture, and toss to coat. Let stand at room tem perature for 15 minutes. 2. Heat a grill pan over mediumhigh heat. Coat

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 6 .

pan with cooking spray. Add steak to pan; grill 4 minutes on each side or until desired degree of doneness. Place steak on a cutting board; let stand 5 minutes. Cut across the grain into thin slices. 3. Prepare rice according to package directions. Stir in green onions, sesame seeds, and oil. Serve rice mixture with steak. Drizzle with reserved soy sauce mixture.

Chili-basil slaW Combine 1 tablespoon rice vinegar, 2 teaspoons sweet chili sauce, 1 teaspoon dark sesame oil, and 1⁄2 teaspoon lower-sodium soy sauce in a large bowl, stirring with a whisk. add 3 cups thinly sliced napa (chinese) cabbage and 1 large peeled and grated carrot; toss to coat. sprinkle with 1⁄2 cup small fresh basil leaves. serVes 4 (serving size: 1 cup) CalOries 32; Fat 1.3g (sat 0.2g); sODiUm 44mg

serVes 4 (serving size: 3 1⁄2 ounces steak, 1⁄ 2 cup rice, and 2 teaspoons sauce) CalOries 285; Fat 10.3g (sat 2.5g, mono 3.3g, poly 1.9g); prOtein 26g; Carb 21g; Fiber 2g; ChOl 60mg; irOn 3mg; sODiUm 385mg; CalC 64mg

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 61

fast five

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Wednesday Dijon-Herb Chicken Thighs + Tomato-Basil Bread Salad

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tonight

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dinner

| | | | | | | | || |

|

minutes

game plan

Use this simple, fresh 5-ingredient marinade for chicken or ﬁsh. Brush on and bake, or marinate for 1 hour.

WHILe OVeN preHeAts prepare chicken. WHILe CHICkeN bAkes prepare salad.

mAke AHeAD toast bread cubes at 400° for 15 minutes or until golden. Store in a large zip-top plastic bag.

mOre FOr LAter Double the herb and mustard mixture. Use as a marinade, or thin with olive oil for a quick vinaigrette.

1⁄ 2 1⁄ 2

2 tablespoons chopped fresh ﬂat-leaf parsley 2 tablespoons chopped fresh chives 2 tablespoons olive oil 2 teaspoons Dijon mustard 2 garlic cloves, minced 4 (6-ounce) bone-in chicken thighs (about 1 1⁄2 pounds), skinned

teaspoon kosher salt teaspoon freshly ground black pepper cooking spray 1. Preheat oven to 450°. 2. Combine parsley, chives,

olive oil, Dijon mustard, and garlic in a small bowl, stirring well with a whisk. Rub herb mixture evenly over meaty side of chicken thighs; sprinkle evenly with salt and pepper.

62 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

3. Arrange chicken on a

baking sheet or jelly-roll pan coated with cooking spray. Bake at 450° for 25 minutes or until done. 4. Preheat broiler to high (do not remove pan from oven). Broil chicken for 3 minutes or until browned. serVes 4 (serving size: 1 chicken thigh) CALOrIes 270; FAt 13.9g (sat 2.7g, mono 7.4g, poly 2.3g); prOteIN 33g; CArb 1g; FIber 0g; CHOL 162mg; IrON 2mg; sODIUm 453mg; CALC 23mg

tOmAtO-bAsIL breAD sALAD Combine 2 tablespoons olive oil, 1 1⁄2 tablespoons red wine vinegar, 1 teaspoon Dijon mustard, and 1⁄ 4 teaspoon black pepper, stirring with a whisk. Add 3 cups toasted whole-grain bread cubes, 2 cups chopped english cucumber, 2 cups chopped seeded tomato, 1⁄ 4 cup chopped fresh basil, and 2 tablespoons chopped fresh chives. serVes 4 (serving size: 1 1⁄2 cups) CALOrIes 182; FAt 8.6g (sat 1.3g); sODIUm 185mg

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 6 .

IF YOU TELL PEOPLE TO

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TM

Enjoy Butterball® turkey bacon, burgers and smoked sausage, as well as our other delicious every day products. Visit Butterball.com for great recipes and savings or join the Turketarian movement at facebook.com/butterball. ©2014 Butterball, LLC. BUTTERBALL and the Turketarian Badge Logo are trademarks of Butterball, LLC.

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Thursday Tilapia and Fennel-Yogurt Sauce + Couscous + Carrots

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tonight

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dinner

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minutes

game plan WHILe COUsCOUs sImmers prepare salad. WHILe sALAD stANDs prepare yogurt sauce. cook ﬁsh.

LeFtOVer LUNCH top pita halves with yogurt sauce, sliced fennel, and carrot salad. add chickpeas or chicken for protein.

1⁄ 2

1⁄ 2 1⁄ 2

1 1 1⁄2 1 3⁄ 4 1⁄ 2

1 1⁄ 2

5 1

cup ﬁnely chopped fennel bulb cup plain fat-free greek yogurt tablespoon chopped fennel fronds teaspoons white wine vinegar teaspoon honey teaspoon kosher salt, divided cup panko (Japanese breadcrumbs) tablespoon grated lemon rind teaspoon freshly ground black pepper teaspoons olive oil garlic clove, thinly sliced

1⁄ 2 1⁄ 4

4 2

teaspoon ground coriander teaspoon ground cumin teaspoon ground red pepper (4-ounce) tilapia ﬁllets tablespoons fresh lemon juice

1. Combine fennel bulb, yogurt, fronds, vinegar, 1 teaspoon honey, and 1⁄ 4 teaspoon salt in a bowl, stirring with a whisk. 2. Preheat broiler to high. 3. Combine 14⁄ teaspoon salt, panko, rind, and black pepper in a bowl. Heat oil and garlic in an ovenproof skillet 1 minute or until garlic is golden. Remove garlic from pan with a slotted spoon; discard. Add

64 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

2 teaspoons oil from pan to panko mixture; toss to coat. 4. Return pan to mediumhigh heat. Combine coriander, cumin, red pepper, and remaining 14⁄ teaspoon salt in a bowl. Sprinkle one side of ﬁllets with spice mixture. Add ﬁllets, spice-side down, to remaining oil in pan; cook 3 minutes. Turn ﬁllets; top evenly with panko mixture. Add lemon juice to pan. Place pan in oven; broil 90 seconds or until topping is golden and ﬁllets are done. Serve with yogurt sauce. serVes 4 (serving size: 1 ﬁllet and 1⁄ 4 cup yogurt sauce) CALOrIes 216; FAt 8g (sat 1.5g, mono 4.7g, poly 1g); prOteIN 27g; CArb 10g; FIber 1g; CHOL 57mg; IrON 1mg; sODIUm 457mg; CALC 44mg

reD pepper COUsCOUs Heat 1 tablespoon olive oil in a saucepan over medium heat. Add 1 cup uncooked israeli couscous; sauté 3 minutes. Add 3⁄4 cup chopped red bell pepper and 1⁄2 cup chopped red onion; sauté 4 minutes. Add 1 1⁄2 cups unsalted chicken stock and 1 tablespoon unsalted tomato paste; bring to a boil. Cover, reduce heat, and simmer 10 minutes. serVes 4 (serving size: 1⁄2 cup) CALOrIes 217; FAt 3.9g (sat 0.5g); sODIUm 53mg

sHAVeD CArrOt sALAD Combine 4 cups shaved carrots, 1⁄ 2 cup thinly sliced red onion, 1⁄ 4 cup chopped fresh parsley, 1 tablespoon olive oil, 1 tablespoon fresh lemon juice, 1 teaspoon honey, and 1⁄4 teaspoon crushed red pepper. Let stand 10 minutes. serVes 4 (serving size: 3⁄4 cup) CALOrIes 90; FAt 3.7g (sat 0.5g); sODIUm 81mg

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 6 .

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minutes

Family-Friendly Friday Spinach and Ham Stuﬀed Potatoes + Apple Salad

dinner

tonight

game plan WHILe pOtAtOes COOk prepare spinach mixture. WHILe pOtAtOes COOL prepare salad.

teCHNIQUe tIp cut one-third oﬀ each potato to scoop out and stuﬀ more easily.

use it all

FLAVOr sWAp Sub 1 cup shredded rotisserie chicken breast for the ham.

top the slices removed from each potato with cheese; broil to melt. Sprinkle with green onions and bacon.

1⁄ 4

4 (8-ounce) baking potatoes 2 tablespoons water 1 (5-ounce) bag baby spinach 2 tablespoons plain fat-free greek yogurt 1⁄ 4 teaspoon kosher salt 1⁄ 4 teaspoon freshly ground black pepper 2 ounces lower-sodium ham, diced (such as Boar’s head; about 1⁄2 cup) 2 ounces cheddar cheese, shredded (about 1⁄2 cup)

cup chopped green onions

1. Pierce potatoes liberally with a fork. Microwave at HIGH 14 minutes or until tender. Remove potatoes from microwave, and cool for 10 minutes. 2. While potatoes cook, bring 2 tablespoons water to a simmer in a large skillet over medium-high heat. Add spinach to pan; cook for 2 minutes, stirring until spinach wilts. Cool for 5 minutes. Place spinach in a paper towel, and squeeze out

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 6 .

any excess liquid. Coarsely chop spinach. 3. Cut one-third oﬀ each potato lengthwise. Remove pulp from potato, leaving a 1⁄ 8-inch-thick shell. Combine potato pulp, yogurt, salt, pepper, ham, cheese, and spinach in a large bowl, stirring to combine. Evenly ﬁll potato shells with spinach mixture; sprinkle with green onions. serVes 4 (serving size: 1 potato) CALOrIes 272; FAt 5.2g (sat 3.1g, mono 1.5g, poly 0.2g); prOteIN 12g; CArb 46g; FIber 5g; CHOL 21mg; IrON 3mg; sODIUm 429mg; CALC 166mg

AppLe AND ALmOND sALAD Combine 1 1⁄2 tablespoons olive oil, 1 1⁄2 tablespoons white wine vinegar, 1 teaspoon Dijon mustard, 1⁄ 4 teaspoon freshly ground black pepper, and 1⁄8 teaspoon kosher salt in a large bowl, stirring with a whisk. Add 6 cups mixed spring greens, 1⁄4 cup toasted sliced almonds, and 1 thinly sliced medium apple. toss to coat. serVes 4 (serving size: 1 1⁄2 cups) CALOrIes 110; FAt 8g (sat 0.9g); sODIUm 120mg

—recipes by mary Drennen, Carolyn malcoun, Ivy manning, and Christine burns rudalevige

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 67

RONZONI® HEALTHY HARVEST ® 100% whole grain, 100% delicious RONZONI GAR DEN DELIGHT ® Veggies kids will love to ea t*

RONZONI® SMART TASTE® White pasta taste, more ﬁber & nutrition** RONZONI GLUTEN FREE® Pasta your whole family can enjoy

More of what families want in nutrition and everything they love about pasta.

www.ronzoni.com ©2014 New World Pasta Company.

* Made from dried vegetables. ** 20% (5g) of the Daily Value of Fiber compared to 8% (2g) of the Daily Value per serving for enriched macaroni products.

dinner

tonight

Caprese maC aND Cheese

grape tomatoes (1 pint) basil garlic crushed red pepper extra-virgin olive oil penne (6 ounces) all-purpose ﬂour panko (Japanese breadcrumbs) part-skim mozzarella cheese (3 ounces) parmesan cheese (1.5 ounces) 1% low-fat milk Chopped tricolor salad

baby spinach (2 cups) romaine lettuce (1 small head) radicchio (1 small head) garlic extra-virgin olive oil white wine vinegar sugar

basil dark sesame oil lower-sodium soy sauce rice vinegar sweet chili sauce

DijoN-herb roasteD ChiCkeN thighs

parsley chives garlic olive oil dijon mustard 11⁄2 pounds bone-in chicken thighs, skinned tomato-basil bread salad

english cucumber (1 medium) tomato (1 large) basil chives olive oil red wine vinegar dijon mustard whole-grain bread (5 ounces)

seareD giNger steak With sesame broWN riCe

green onions ginger garlic toasted sesame seeds dark sesame oil lower-sodium soy sauce 8.8-ounce package precooked brown rice (1) 1 pound sirloin steak Chili-basil slaw

napa (chinese) cabbage (1) carrot (1 large)

Crispy tilapia aND feNNel-yogUrt saUCe

lemon (1) fennel garlic ground coriander ground cumin ground red pepper olive oil white wine vinegar panko (Japanese breadcrumbs) honey

plain fat-free greek yogurt 1 pound tilapia ﬁllets red pepper Couscous

red bell pepper (1 medium) red onion olive oil israeli couscous Unsalted chicken stock (such as swanson) Unsalted tomato paste shaved Carrot salad

lemon (1) carrots (1 pound) red onion parsley crushed red pepper olive oil honey

spiNaCh aND ham stUffeD bakeD potatoes

green onions 5-ounce package baby spinach (1) 8-ounce baking potatoes (4) cheddar cheese (2 ounces) plain fat-free greek yogurt lower-sodium ham (such as boar’s head)

Imagine: everyone loving their veggies. With Ronzoni Garden Delight®, they’ll love the taste and you’ll love the half serving of veggies* in every delicious 2 oz. portion.

apple and almond salad

apple (1) mixed spring greens (6 cups) olive oil white wine vinegar dijon mustard sliced almonds

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 69

For a

$1 of

coupon**

visit ronzonigardendelight.com ©2014 New World Pasta Company. * Made from dried vegetables. ** Coupon is available for a limited time only and only while supplies last. One coupon per household.

Cook like a genius as Keith Schroeder reveals the science behind his art.

THIS MONTH’S LESSON

Grilled bananas on sugared rum toast

Grilled Toast

I

grew up with French toast here in the States, but toast became something altogether diﬀerent during my trips to Southeast Asia. Tere I kept stumbling across “toast places,” where a piece of bread becomes an elegant dessert. Shibuya Honey Toast is particularly popular—pillowy, butter-rich bread that’s blockcut, toasted, and topped with ice cream. It’s my starting point for these recipes. I’ve also come to believe that black pepper is a better companion to sugar than it is to salt; it provides a welcome spike of ﬂavor without muddying other delicate ﬂavors. I sneak it into everything—ice cream, pound cake, jams—because anything sweet welcomes it. Especially bananas. So sugar-up your toast, brown it a little too much, and have the pepper mill handy.

turn the page

for recipe 70 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

Atlanta chef Keith Schroeder’s ﬁrst Cooking Light cookbook, Mad Delicious, comes out next month.

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 6 .

p h o t o g r a p h y: r a n dy m ayo r ; f o o d S t y l i n g : b l a k e S l e e w r i g h t g i l e S ; 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 o r t r a i t : r a n dy m ayo r ; S t y l i n g : l i n d S e y l o w e r

sugared

Keith’s Recipe Breakdown Grilled bananas on suGared rum toast Hands-on: 15 min. Total: 15 min.

Who knew toast could be so delicious? Brushed with butter, dipped in sugar, and grilled, the bread (a nice enriched challah) becomes almost brûléed. The riper the bananas, the quicker they will soften during cooking; be mindful when handling.

Ingredient

Amount

Why

Follow These Steps:

dark rum

1⁄ 4 cup

Bananas. Rum.

>> Combine rum, brown sugar,

brown sugar

3 tablespoons

the molasses gives depth and is welcome with charred things.

butter

2 1⁄2 tablespoons, melted and divided

Some for the toast. Some for the sauce.

black pepper

1 teaspoon, freshly ground

Methinks sugar and black pepper are more natural partners than salt and pepper.

kosher salt

1⁄ 8 teaspoon

Salt heightens ﬂavors and helps combat cloying sweetness.

bananas

4, peeled and cut in half lengthwise

Use mini bananas or Manzanos if you can ﬁnd them. Any perfectly ripe banana will work, though.

cooking spray

to keep things moving.

challah bread

4 (3⁄4-ounce) “blocks,” crusts removed

You’ll be sugar-dredging this. then you’ll grill. You may never bake again.

granulated sugar

2 tablespoons

this will bind with the butter and create something between a glaze and a candy on the bread.

serVes 4 (serving size: 1 bread block, 1 banana, and 1 tablespoon sauce) Calories 304; Fat 10g (sat 4.9g, mono 2.8g, poly 0.9g); protein 3g; Carb 50g; Fiber 3g; CHol 38mg; iron 1mg; sodium 236mg; CalC 18mg

and 1 tablespoon butter in a saucepan. Bring to a simmer over medium-high heat. (Be careful; rum will ﬂame up when it comes to a boil.) When ﬂames subside, stir with a whisk until syrupy. Remove from heat; stir in pepper and salt. Keep warm. >> Heat a grill pan over medium heat. Coat bananas with cooking spray. Place on grill pan; grill 2 minutes on each side or until lightly charred. >> Brush bread with remaining 11 ⁄2 tablespoons butter. Sprinkle granulated sugar onto a small plate. Dredge bread evenly in sugar. Place bread in pan; grill 15 seconds on each side or until lightly charred, being careful not to scorch. Serve bread with bananas and sauce.

VARIATION

GRILLEd FIG TOAST

Use turbinado sugar in place of brown sugar and Saba* in place of rum; omit salt. replace bananas with 6 fresh ﬁgs, halved. arrange on a platter; drizzle with 1 teaspoon extra-virgin olive oil. Sprinkle with 1⁄4 teaspoon coarse sea salt. (*Saba is a sweet-tart condiment made from grape must; you can substitute balsamic syrup.) serVes 4 (serving size: 1 bread block, 3 ﬁg halves, about 2 teaspoons sauce, 1⁄ 4 teaspoon oil, and dash of salt) Calories 288; Fat 11g (sat 5g); sodium 315mg

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 6 .

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 73

in a cook’s kitchen

Small Space, Big ideaS T Faced with a tight spot, a Venice, California, couple concocts a clever recipe for a compact, convenient kitchen redo. by SuSa n H e e g e r

74 c o o k i n g l i g h t S e p t e m b e r 2 0 1 4

hree years ago, architect Douglas Pierson, of the ecominded ﬁrm (fer) Studio, and his wife, Youn Choi, designer at Pod Designstudios, hatched a creative ﬁx for a too-small house: Tey razed their garage and built a second, larger house beside the ﬁrst, which then became a rental. Although their lot was zoned for two homes, a 650-square-foot footprint dictated that the new, übermodern home had to be built skyward. A 30-foot height limit meant that kitchen and living room would share a single, open-plan ﬂoor, with bedrooms above. “We couldn’t ﬁt in a dining room,” says Douglas. “Te kitchen had to accommodate integrated spaces for storage, prep, cooking, and eating,” all in about 200

faux gloW to compensate for lost window light, the homeowners installed a frosted glass backsplash, backlit with a concealed light box.

pantry HIdeaWay the wall behind the sink and fridge conceals the family’s pantry, as well as most of the home’s plumbing and electrical.

Space Savvy Everyday dishes are easily reached on open shelves. Utensils and linens are stored in drawers on the opposite side.

square feet. It also had to ﬂow seamlessly into the living space to create more room for entertaining and to ensure that cooking doubled as family time for the couple and their children, Oscar, 12, and Sora, 9. Te solution to the space crunch began with a custom island. A 13 x 4–foot slab of honed white quartz crowns a steel frame and surrounds the stovetop, with a spacious prep counter on one side and a cantilevered dining table on the other. Combined, the island becomes a centerpiece for both living and cooking. For quick access, tableware tucks neatly on open shelves under the counter, with drawers below for pots and pans, linens, and ﬂatware. A galley-style

conﬁguration puts sink, dishwasher, fridge, and ovens in easy reach of the stove, while on the reverse side of the appliance wall, a small, walk-in pantry holds dry goods. Recessed ceiling lights illuminate workstations, and a built-in credenza separates the kitchen from the stairs to the upper ﬂoor, adding yet more storage space. “In old-style cooking,” says Youn, who grew up in Korea, “beautiful food was prepared behind the scenes and brought to the table. Now, with time so short, especially for working parents, it makes sense to share the whole experience as a family.” When not in use, the Ikea urban bar chairs stow snugly under the island table, freeing up surrounding space.

S e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 75

in a cook’s kitchen

What makes this a cook’s kitchen? designing from scratch allowed douglas and youn to make practical choices that set the tone for healthy eating and harmonized with the home’s contemporary vibe. youn, the family’s primary cook, has 30 minutes to an hour to prepare dinner once she leaves work and grabs the kids. “as soon as i walk in, all i need is right in front of me,” she says. her Korean-inﬂuenced cooking incorporates fresh produce into Korean bibimbap, pancakes, noodles, and curries, all of which may start on the stove and ﬁnish in a small, nearby convection oven topped with cabinetry that holds bakeware for the job. as she stirs and sautés, the children perch on bar stools at the table chatting or doing homework. When food is cooked, she parks it on stove burners to keep it warm. 1

1

a varIety of WoodS for dIfferent functIonS honey-colored maple sets oﬀ open shelving; darker American walnut fronts cupboard doors. Recessed grips at the tops or sides keep cabinet fronts simple. to preserve the heavily traﬃcked kitchen ﬂoor, Douglas and Youn applied three coats of a clear, water-based seal.

2

3

3

underStated countertopS Polished, honed quartz lends a crisp edge and doesn’t compete with the collage of diﬀerent woods. competitively priced with marble and granite, it wipes clean with a nonabrasive, biodegradable stone cleaner.

76 c o o k i n g l i g h t S e p t e m b e r 2 0 1 4

p h o t o g r a p h y: d av i d t s ay; p r o p s t y l i n g : s c o t t h o r n e

2

electrIc ovenS for even HeatIng A compact, 24-inch Whirlpool convection oven is a go-to kitchen tool. “it’s small enough for toast, big enough for whole meals,” says Youn. the larger, 30inch convection oven, also a Whirlpool and mounted below the ﬁrst, accommodates food for dinner parties, as well as holiday roasts and turkeys.

I TEACH A CLASS OF 4TH GRADERS

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

Nobody chooses to have RA, but you do have control over how you live your life with it. If you feel like you’re just getting by, talk to your doctor. But keep in mind that patients and rheumatologists often think about RA in different ways. Rethinking how you have the conversation could make a difference in what your doctor recommends.

Visit RethinkRA.com to order your free RethinKit today.

Copyright © 2013 Pﬁzer Inc.

All rights reserved.

April 2013

TRA563107-01

from the CL garden

B

roccoli gets a bad rap as a veggie that kids, and even some adults, can’t learn to love. Overcooked, it’s a khaki-colored, limp, gassy disappointment. But broccoli deserves a fresh look, especially now, when the fall ﬂorets have a sweeter character. Growing your own means you can eat “root to fruit”: Te fresh leafy greens, crunchy center stalks, and tender side shoots all await exploration beyond the perfect tree-shaped head. Tis is also a versatile vegetable—it’s great raw as a fresh snack with a zesty dip; steamed and sprinkled with lemon juice; stirfried (where the ﬂorets soak up ﬂavor); or shaved into slaw or salad. No need to hide it in a cheesy casserole: Minimal cooking and a light hand make the most of the homegrown harvest. A cool-season crop, broccoli ﬂourishes when daytime temperatures are between 60 and 75 degrees (don’t we all?). Give your chosen variety ample time to mature well before the ﬁrst frost

Bunches and Bunches of Broccoli

This brassica thrives in cool weather. We grow it twice a year, and ﬁnd our autumn harvest sweeter by a head. by m a ry b e t h s h a d d i x

80 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

this beauty produces smaller, tighter heads and good ﬂavor.

P h o t o g r a P h y: ( l o c at i o n ) c e d r i c a n g e l e s

picked fresh for september

blue wind

Waltham This is a reliable variety that performs well in cooler autumn temperatures.

date. In areas with moderate climates, transplants are usually oﬀ to a great start in July and August, harvestable within 60 days or so. Seek varieties known for cool-season tolerance, such as ‘Calabrese’ or ‘Waltham,’ and those prized for extra harvests of side shoots after the main head is cut, such as ‘DeCicco.’ Most varieties cook up and taste somewhat similar, with the exception of ‘Purple Sprouting’ (shown in the main image at left), which has stalks close to asparagus in appearance and ﬂavor. Broccoli lives large, so give it elbow room—at least 18-inch spacing—and keep it fed. Like most of its brassica brethren, broccoli is a heavy feeder and thrives in nitrogen-rich soil. Provide compost and apply high-nitrogen organic fertilizer every few weeks.

Charred broCColi with orange browned butter

green broCColi spread

Hands-on: 10 min. Total: 25 min.

Part pesto, part romesco, fully delicious. This simple spread is great slathered over grilled bread, as a dip for raw veggies, or as a sandwich condiment. Make ahead and keep for up to three days, but leave out the lemon juice until you’re ready to serve so it doesn’t turn the broccoli brown.

ounces broccoli ﬂorets (21⁄2 cups)

10 Cooking spray 1 tablespoon butter 1 teaspoon grated orange rind 2 tablespoons fresh orange juice 1⁄ 4 teaspoon salt 1⁄ 4 teaspoon freshly ground black pepper 1. Preheat oven to 450°. 2. Arrange broccoli on a foil-lined

Hands-on: 10 min. Total: 10 min.

6 ounces broccoli ﬂorets (about 2 cups) cup canola mayonnaise 2 teaspoons fresh lemon juice 1⁄ 4 teaspoon kosher salt 6 basil leaves 3 garlic cloves, peeled 1 (11⁄4-ounce) slice bread, torn 1 anchovy ﬁllet

1⁄ 3

baking sheet; coat with cooking spray. Bake at 450° for 12 minutes or until crisp-tender and lightly browned, stirring once. Heat broiler to high, leaving pan in oven; broil 2 minutes or until lightly charred. 3. Melt butter in a small skillet over medium heat; cook 3 minutes or until browned. Remove from heat. Stir in rind and juice. Combine broccoli and butter mixture in a large bowl. Sprinkle with salt and pepper; toss to coat.

1. Cook broccoli in boiling water 3 minutes or until crisp-tender. Drain. Rinse under cold water until cool. Drain well. 2. Combine broccoli, mayonnaise, and remaining ingredients in a food processor; process until smooth.

serVes 4 (serving size: about 2⁄3 cup) Calories 50; Fat 3.2g (sat 1.9g, mono 0.8g, poly 0.2g); protein 2g; Carb 5g; Fiber 2g; Chol 8mg; iron 1mg; sodium 192mg; CalC 37mg

serVes 10 (serving size: 2 tablespoons) Calories 36; Fat 2.2g (sat 0g, mono 1.3g, poly 0.8g); protein 1g; Carb 3g; Fiber 1g; Chol 0mg; iron 0mg; sodium 142mg; CalC 21mg

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 6 .

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 81

Healthy and delicious weeknight meals? No problem! Introducing easy ready-made main dishes and sides from the kitchen of Cooking Light. Available now in the refrigerated section at Super Target.

cooking Light is a food and recipes magazine focused on living a healthy lifestyle. These products are developed under license from cooking Light magazine; cooking Light is not intended as a nutritional claim. cooking Light is a trademark of Time Inc. Lifestyle Group. All referenced trademarks are the properties of their respective owners. © 2014 Time Inc.

from the CL garden smoky bacon also goes great with broccoli and can easily stand in for pancetta in this baked egg dish.

1⁄ 4

teaspoon freshly ground black pepper dash of grated whole nutmeg 8 large eggs, lightly beaten 1 ounce parmesan cheese, grated (about 1⁄4 cup) 1 teaspoon olive oil 1⁄ 1 2 ounces pancetta, chopped 1 cup sliced sweet onion

brOCCOLI, pANCettA, AND pArmesAN FrIttAtA

p h o t o g r a p h y: ( r e c i p e s a n d p r o d u c e ) r a n dy m ayo r ; 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

Hands-on: 25 min. Total: 34 min.

Baked frittatas are like overstuﬀed omelets that you don’t have to worry about ﬂipping. To save time, you can microwave the broccoli ﬂorets in a covered microwave-safe bowl at HIGH for 2 minutes or until crisp-tender. 6 ounces small broccoli ﬂorets (about 2 cups) 1 teaspoon fresh thyme leaves 1⁄ 2 teaspoon kosher salt

1. Preheat oven to 350°. 2. Cook broccoli ﬂorets in boiling

water for 2 minutes. Drain and plunge

sHAVeD brOCCOLI-AppLe sALAD wItH tArrAgON DressINg AND bACON Hands-on: 15 min. Total: 3 hr. 15 min.

3 1 1⁄ 2 1⁄ 4 1 1⁄ 3 3 1 12 1 2

This is a refreshing new twist on the broccoli-and-bacon picnic standard that sometimes gets drenched in mayonnaise dressing. tablespoons cider vinegar teaspoon whole-grain dijon mustard teaspoon freshly ground black pepper teaspoon kosher salt shallot, thinly sliced cup plain fat-free greek yogurt tablespoons canola mayonnaise tablespoon plus 1 teaspoon chopped fresh tarragon ounces broccoli ﬂorets tablespoon fresh lemon juice Jazz or gala apples, cored and cut into wedges

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 6 .

into ice water; drain broccoli well. 3. Combine thyme, salt, pepper, nutmeg, eggs, and cheese in a medium bowl, stirring with a whisk. 4. Heat a 10-inch ovenproof nonstick skillet over medium heat. Add oil; swirl to coat. Add pancetta; cook 4 minutes or until crisp, stirring occasionally. Remove pancetta. Increase heat to medium-high. Add onion; sauté 3 minutes or until tender. Add broccoli; sauté 1 minute. Add egg mixture; cook 3 minutes, stirring occasionally. Sprinkle with pancetta. Place pan in oven; bake at 350° for 12 minutes or until center is set. Cut into 8 wedges. serVes 4 (serving size: 2 wedges) CALOrIes 221; FAt 13.7g (sat 4.9g, mono 5.1g, poly 2.2g); prOteIN 17g; CArb 7g; FIber 2g; CHOL 380mg; IrON 2mg; sODIUm 547mg; CALC 166mg

2 applewood-smoked bacon slices, cooked and crumbled 1. Combine ﬁrst 5 ingredients in a bowl, and let stand for 10 minutes. Add yogurt, mayonnaise, and tarragon; stir with a whisk. 2. With processor on, add broccoli through the food chute of a food processor ﬁtted with the slicer attachment. Transfer broccoli to a bowl. Add juice to bowl of food processor. Repeat procedure with apples; add apples to bowl with broccoli. 3. Combine dressing and broccoli mixture; toss well to coat. Cover and refrigerate for 3 hours. Stir in bacon just before serving. serVes 9 (serving size: about 1 cup) CALOrIes 68; FAt 2.5g (sat 0.4g, mono 0.8g, poly 0.6g); prOteIN 3g; CArb 9g; FIber 2g; CHOL 2mg; IrON 0mg; sODIUm 164mg; CALC 31mg

—recipes by Katherine Cobbs s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 83

KIDS’

Our New COOkbOOk

Fast, FamilyFriendly BreakFasts

From our new kid-authored book, four easy recipes for busy mornings r e c i p e s By Li LLy a nd aud rey a nd rews

88 c o o k i n g l i g h t s e p t e m B e r 2 0 1 4

Lilly (left) and audrey conspire in the kitchen.

Twelveyear-old

identical twins Lilly and Audrey Andrews are real cooks who know the joys of playing around in the kitchen; they’ve been doing so since they were 3 years old. In their ﬁrst book, We ❤ Cooking, out next month ($22, amazon.com), they share more than 80 of their favorite tried-and-true recipes that are guaranteed to please kids and their parents. Te book is loaded with tips for making recipes easier for kids to prepare, plus ideas on how to riﬀ on dishes by using diﬀerent ingredients. Here’s a tasty sampling from the breakfast chapter.

p h o t o g r a p h y: c o u r t e s y o f o x m o o r h o u s e a n d ( b o o k ) r a n dy m ayo r . p o r t r a i t s : m e g s m i t h

impress your friends by cooking for them

Chilaquiles and eggs Hands-on: 27 min. Total: 27 min.

Do you sometimes forget to chip-clip your bag of tortilla chips after snacking? Yes? Then you’ll love our chilaquiles! Chilaquiles is a delicious Mexican dish that usually includes tortillas. We use stale tortilla chips instead—that way, you can say you left that bag

open on purpose. A tip: If you’re making this for dinner, use shredded chicken instead of eggs. Save a little extra tomato for more color in the garnish. 2 large tomatoes, chopped 2 jalapeño peppers, seeded 1 cup organic vegetable broth 1⁄ 4 teaspoon salt

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 6 .

2 garlic cloves, peeled 1 tablespoon olive oil 1⁄ 4 cup chopped red onion 4 cups tortilla chips (about 40 chips) 6 large eggs 1 ripe avocado, peeled and sliced 1⁄ 4 cup light sour cream 1 tablespoon ﬁnely chopped fresh cilantro

1. Place tomatoes and jalapeños in a blender. Add broth, salt, and garlic. Cover and process on high speed for 1 minute or until smooth; set aside. 2. Heat a 12-inch sauté pan over medium-high heat. Add oil; swirl to coat. Add onion; sauté 2 minutes or until just tender, stirring occasionally. Add tomato mixture to pan. Bring to a simmer. Reduce heat to medium-low, and continue to simmer, uncovered, for 10 minutes, stirring occasionally. 3. Add chips to pan, and stir to coat with tomato mixture. Crack eggs, 1 at a time, over chips, evenly spacing them in a circle inside pan. Reduce heat to medium-low, cover, and cook for 5 to 7 minutes or until eggs are set but still runny in the centers. Remove pan from heat. Arrange avocado slices over eggs. Top with dollops of sour cream and a sprinkle of cilantro. Serve immediately. seRVes 6 CalORies 312; FaT 19.6g (sat 4.1g, mono 9g, poly 6.1g); PROTein 10g; CaRB 26g; FiBeR 5g; ChOl 186mg; iROn 2mg; sOdiuM 394mg; CalC 89mg

s e P T e M B e R 2 0 1 4 c o o k i n g l i g h t 89

KIDS’

Our New COOkbOOk BaNaNa–almoND BUTTer FreNCh ToaST SaNDwiCheS Hands-on: 20 min. Total: 20 min.

Breakfast sandwiches make us want to dance around the kitchen—especially when our panini press is involved. But you don’t need a press to make this sandwich. Just cook it in a frying pan with some cooking spray, and press on it with the back of a spatula. Presto! (Get it?!) 2 large eggs 1⁄ 4 cup unsweetened almond milk 2 teaspoons vanilla extract 1⁄ 4 teaspoon ground cinnamon 2 tablespoons almond butter

4 teaspoons maple syrup 1 banana 4 (1.5-ounce) slices multigrain bread Cooking spray 1. Crack eggs into a shallow bowl. Add almond milk, vanilla extract, and cinnamon; stir with a whisk to combine. 2. Combine almond butter and maple syrup in a small bowl. Cut banana lengthwise into 4 thin slices; cut crosswise into halves. Spread almond butter mixture evenly across bread slices. Top 2 bread slices with 4 banana pieces. Place remaining 2 bread slices over banana, sandwiching almond

Warm, gooey almond butter ? yum!

90 c o o k i n g l i g h t S e p T e m B e r 2 0 1 4

butter and bananas inside. 3. Heat a panini press to 425° or high heat. Dip sandwiches in egg mixture, and let excess drip oﬀ. Lightly coat grill plates of panini press with cooking spray, if needed. Arrange sandwiches on press. Close panini press, pushing down gently to ﬂatten. Cook 3 to 4 minutes or until sandwiches are browned on the outside and hot in the center. 4. Place sandwiches on a cutting board. Cut in half diagonally. Serve hot. SerVeS 4 (serving size: 1⁄2 sandwich) CalorieS 228; FaT 8.3g (sat 0.8g, mono 5g, poly 2g); proTeiN 9g; CarB 33g; FiBer 6g; Chol 47mg; iroN 2mg; SoDiUm 228mg; CalC 69mg

Creamy, Dreamy TropiCal SmooThie Hands-on: 5 min. Total: 5 min.

Wish you were on the beach right now? One sip of our smoothie and you’ll be there before you can say “aloha.” Coconut milk and Greek yogurt make this smoothie supercreamy, and pineapple gives it a sweeeeet tropical kick. 4 teaspoons unsweetened shredded coconut (optional) 2 cups fresh or frozen pineapple chunks 1 cup plain low-fat Greek yogurt 1 cup light coconut milk 1 cup crushed ice or ice cubes 3 tablespoons honey 1. If you would like to garnish with coconut, toast it ﬁrst. Heat a small skillet over medium heat. Add coconut ﬂakes; cook, stirring frequently, for 1 to 2 minutes or until golden brown. 2. Place pineapple, yogurt, coconut milk, ice, and honey in a blender. Process on high speed for 60 seconds or until smooth or desired consistency. 3. Pour into tall glasses. Garnish each serving with 1 teaspoon toasted shredded coconut, if desired. Serve smoothies immediately. SerVeS 4 (serving size: about 1 cup) CalorieS 140; FaT 2.1g (sat 1.6g, mono 0.2g, poly 0.2g); proTeiN 6g; CarB 27g; FiBer 1g; Chol 3mg; iroN 0mg; SoDiUm 25mg; CalC 140mg

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 6 .

KIDS’

EVEN MORE

Our New COOkbOOk

HUNGER-SMASHING OPTIONS

Jammin’ Oat muffins Hands-on: 10 min. Total: 46 min.

Hi! It’s me, Lilly. When I was 6, I went to an amazing bakery called Muﬃn Street, and I fell in love … with a Raspberry Cheesecake muﬃn! In honor of that life-changing muﬃn, meet the Jammin’ Oat Muﬃn. Cooking spray 6 ounces unbleached all-purpose ﬂour (about 11⁄3 cups) 3⁄ 4 cup quick-cooking steel-cut oats 1⁄ 3 cup packed brown sugar 2 teaspoons baking powder 1⁄ 8 teaspoon salt 1 large egg 3⁄ 4 cup 1% low-fat milk 1⁄ 4 cup canola oil 1⁄ 4 cup maple syrup 1⁄ 4 cup raspberry preserves or jam IN THE DIET & NUTRITION AISLE

1. Preheat oven to 400°. 2. Lightly coat a 12-cup muﬃn tin

with cooking spray; set aside. Weigh or lightly spoon ﬂour into dry measuring cups; level with a knife. Combine ﬂour, oats, brown sugar, baking powder, and salt in a large bowl. 3. Crack egg into a medium bowl, and beat lightly with a fork. Add milk, oil, and maple syrup; mix well. 4. Pour egg mixture into ﬂour mixture, and stir until combined (mixture should still be lumpy and very wet). Spoon 1⁄3 cup batter into each muﬃn cup. Spoon 1 teaspoon preserves or jam into center of each cup of batter. Bake at 400° for 16 minutes or until muﬃns spring back when touched lightly in centers. Cool in pan for 5 minutes. Place muﬃns on a wire rack. Cool 15 minutes before serving. sERVEs 12 (serving size: 1 muﬃn) CaLORiEs 243; fat 6g (sat 0.7g, mono 3.4g, poly 1.7g); PROtEin 4g; CaRB 44g; fiBER 2g; CHOL 16mg; iROn 2mg; sODium 133mg; CaLC 83mg

specialk.com/proteineffect

®, TM, © 2014 Kellogg NA, Co.

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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 6 .

Special K Protein cereal has10g of protein and 3g of fiber. It helps you lay the smack down on hunger so you can stay on track. ®

AS PART OF A HIGH PROTEIN DIET.

Special K™ protein products are designed to increase daily intake of protein and ﬁber while managing caloric intake. Diets high in protein (30% of total daily calories from protein) have been shown to help reduce hunger. ®, TM, © 2014 Kellogg NA, Co.

september 2014

It’s tasty. It’s easy. It’s built for speed. >> 10 whole-grain lunch bowls >> the best healthy snacks to buy right now >> 3 fun dinners for hanging out with friends and family Photography by Squire Fox // Illustrations by Livy Long c o o k i n g l i g h t 95

This ﬂuﬀy, gluten-free grain works beautifully in pilafs and delicate salads. To keep the grains from getting too mushy, try a ratio of 1 cup quinoa to 11⁄4 cups water. Bring to a boil, cover, reduce heat, and simmer 12 to 14 minutes or until liquid is absorbed and quinoa is tender. Yield: about 3 cups cooked quinoa. Per cooked cup: 220 calories, 8g protein, 5g ﬁber.

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4

2 3 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 6 .

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nutty, chewy, robust wheat berries work well in stews, stir-fries, and hearty salads. cook as you would pasta, in a large pot of boiling water. check for doneness after 30 minutes, but know they may take as long as an hour to reach desired tenderness. Drain when done. one cup uncooked yields about 2 cups cooked. Per cooked cup: 320 calories, 14g protein, 12g ﬁber.

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9 s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 97

serVes 4 (serving size: about 1 1⁄2 cups) CALOrIes 340; FAt 14.8g (sat 3.5g, mono 7.6g, poly 1.2g); prOteIN 24g; CArb 27g; FIber 7g; CHOL 51mg; IrON 4mg; sODIUm 421mg; CALC 103mg

1. Black Bean Quinoa Salad with chipotle Steak Hands-on: 28 min. Total: 28 min.

We love the chipotle-rubbed sirloin, but this salad is a wonderful use for any leftover steak. 5 teaspoons olive oil, divided teaspoon kosher salt, divided teaspoon chipotle chile powder teaspoon freshly ground black pepper 2 (6-ounce) top sirloin steaks 2 tablespoons fresh orange juice 2 tablespoons red wine vinegar 1 tablespoon adobo sauce from canned chipotle chiles in adobo sauce 1⁄ 2 teaspoon ground cumin 1⁄ 4 teaspoon honey 1⁄ 1 2 cups cooked quinoa 1 cup unsalted black beans, rinsed and drained 3⁄ 4 cup chopped red bell pepper 1⁄ 4 cup chopped fresh cilantro 1⁄ 4 cup thinly sliced green onions 1⁄ 1 2 cups baby spinach leaves 1 ounce crumbled feta cheese (about 1⁄4 cup) 1⁄ 2 cup ripe peeled avocado, sliced 1⁄ 2 1⁄ 4 1⁄ 4

1. Heat a grill pan over medium-high

heat. Combine 1 teaspoon oil, 14⁄ teaspoon salt, chipotle chile powder, and black pepper; rub evenly over steaks. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Let stand 10 minutes. Cut steaks diagonally across the grain into thin slices. 2. Combine remaining 4 teaspoons oil, remaining 14⁄ teaspoon salt, juice, and next 4 ingredients (through honey) in a large bowl, stirring with a whisk. Stir in quinoa, beans, bell pepper, cilantro, green onions, and spinach; toss to coat.

2. RoaSted caRRot, chicken, and GRape Quinoa Bowl Hands-on: 20 min. Total: 30 min.

Caramelized carrots and fresh, juicy grapes lend a welcome sweetness to this quinoa. 2 cups (3⁄4-inch) diagonally cut carrot 2 teaspoons olive oil 1⁄ 2 teaspoon kosher salt, divided cooking spray 5 tablespoons plain 2% reduced-fat greek yogurt 3 tablespoons fresh lemon juice 2 tablespoons water 1⁄ 1 2 tablespoons honey 3⁄ 4 teaspoon ground cumin 1⁄ 2 teaspoon freshly ground black pepper 1 1⁄2 cups cooked quinoa 1 1⁄2 cups shredded skinless, boneless rotisserie chicken breast 1 1⁄2 cups seedless red grapes, halved 1⁄ 2 cup thinly sliced green onions 1⁄ 2 cup fresh ﬂat-leaf parsley leaves 1⁄ 2 cup toasted sliced almonds 4 cups mixed salad greens 1. Preheat oven to 450°. 2. Combine carrot, oil, and 14⁄ teaspoon

salt on a jelly-roll pan coated with cooking spray; toss to coat. Bake at 450° for 15 minutes or until tender. 3. Combine remaining 14⁄ teaspoon salt, yogurt, and next 5 ingredients (through pepper) in a large bowl, stirring with a whisk. Add carrot, quinoa, and next 5 ingredients (through almonds); toss. Place 1 cup salad greens in each of 4 shallow bowls; top each serving with about 11 ⁄2 cups quinoa mixture. serVes 4 CALOrIes 371; FAt 12.3g (sat 1.6g, mono 6.2g, poly 2g); prOteIN 25g; CArb 44g; FIber 7g; CHOL 51mg; IrON 3mg; sODIUm 502mg; CALC 142mg

98 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

3. kale caeSaR Quinoa Salad with RoaSted chicken Hands-on: 23 min. Total: 23 min.

We skip the croutons and add toasted walnuts for a bit of heart-healthy crunch. 2 2 1 1⁄2 1 1⁄ 2 1⁄ 4 1 1.5 5 1 1⁄2 1 1⁄2 2

tablespoons hot water tablespoons canola mayonnaise tablespoons olive oil tablespoon fresh lemon juice teaspoon anchovy paste teaspoon freshly ground black pepper garlic clove, grated ounces shaved Parmesan cheese, divided (about 6 tablespoons) cups thinly sliced stemmed lacinato kale cups cooked quinoa cups chopped skinless, boneless rotisserie chicken breast tablespoons chopped toasted walnuts

1. Combine ﬁrst 7 ingredients in a

bowl, stirring well with a whisk. Stir in 3 tablespoons Parmesan cheese. Add kale, quinoa, and chicken; toss to coat. Top with remaining 3 tablespoons Parmesan cheese and walnuts. serVes 4 (serving size: 1 1⁄2 cups) CALOrIes 344; FAt 16.3g (sat 3.3g, mono 6.9g, poly 3.6g); prOteIN 27g; CArb 25g; FIber 4g; CHOL 61mg; IrON 3mg; sODIUm 487mg; CALC 256mg

4. caulifloweR and chickpea Quinoa with tahini dRizzle Hands-on: 18 min. Total: 40 min.

Roasting adds an earthy depth of ﬂavor to the veggies, but you can save time by keeping them raw—just toss right into the quinoa. 2 1⁄2 cups chopped cauliﬂower ﬂorets 2⁄ 3 cup chopped onion 1 (15-ounce) can organic chickpeas, rinsed, drained, and patted dry 2 tablespoons olive oil, divided 1 1⁄2 cups cooked quinoa 1⁄ 4 cup chopped fresh ﬂat-leaf parsley 1⁄ 2 teaspoon kosher salt 1⁄ 4 teaspoon freshly ground black pepper

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 a r l a g o n z a l e S - h a r T . P r o P S : ( P r e v i o u S Pa g e , n a i r u T Ya i n c i T r o n a n D n a i r u T Ya i n n Ya n z a fa B r i c ) c o u r T e S Y o f e S k aY e l

Sprinkle with feta. Divide quinoa mixture evenly among 4 shallow bowls; top evenly with steak and avocado.

1⁄ 4

2 2 2 1 2 1

cup pine nuts, toasted tablespoons tahini tablespoons water tablespoons plain nonfat greek yogurt tablespoon fresh lemon juice teaspoons lower-sodium soy sauce garlic clove, minced

1. Preheat oven to 400°. 2. Combine ﬁrst 3 ingredients on a

jelly-roll pan. Drizzle with 1 tablespoon oil; toss to coat. Bake at 400° for 20 minutes or until cauliﬂower is tender, stirring once. Place remaining 1 tablespoon oil, cauliﬂower mixture, quinoa, and next 4 ingredients (through nuts) in a large bowl; toss. 3. Combine tahini and remaining ingredients in a small bowl, stirring with a whisk. Drizzle tahini mixture over cauliﬂower mixture.

minutes. Cut into 1⁄2-inch-thick cubes. 2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add tofu; sauté 4 minutes or until browned. Place tofu in a bowl. Return pan to medium-high heat. Add remaining 1 tablespoon oil to pan. Add onions and next 4 ingredients (through bell pepper); stir-fry 4 minutes or just until tender. Add 2 tablespoons soy sauce, 1 tablespoon vinegar, and salt; cook 30 seconds. Add mushroom mixture to tofu. 3. Stir in remaining 1 tablespoon soy sauce, remaining 1 tablespoon vinegar, quinoa, cabbage, cilantro, and sugar. Toss well to combine.

heavy-duty paper towels. Cover with additional paper towels; let stand 15

serVes 4 (serving size: about 1 1⁄4 cups) CALOrIes 397; FAt 20.1g (sat 4.4g, mono 12g, poly 2.8g); prOteIN 21g; CArb 37g; FIber 7g; CHOL 44mg; IrON 1mg; sODIUm 570mg; CALC 49mg

7. Smoked Salmon– wheat BeRRy Salad with capeR-yoGuRt dReSSinG Hands-on: 13 min. Total: 13 min.

5. aSian StiR-fRy Quinoa Bowl Hands-on: 28 min. Total: 28 min.

1. Arrange tofu on several layers of

1. Combine 21 ⁄2 tablespoons oil, vinegar, salt, pepper, and sugar in a large bowl, stirring well with a whisk. Add wheat berries, nuts, and chicken; toss. 2. Heat a medium nonstick skillet over medium heat. Add remaining 11 ⁄2 teaspoons oil to pan; swirl to coat. Add onion and thyme; cook 3 minutes or until tender. Add to wheat berry mixture; toss. Stir in cherries and arugula; toss. Sprinkle with cheese.

serVes 4 (serving size: 1 1⁄4 cups) CALOrIes 283; FAt 12.5g (sat 1.7g, mono 3.7g, poly 5.1g); prOteIN 12g; CArb 32g; FIber 5g; CHOL 0mg; IrON 3mg; sODIUm 540mg; CALC 99mg

serVes 4 (serving size: about 1 cup) CALOrIes 374; FAt 19.8g (sat 2.1g, mono 8.4g, poly 6g); prOteIN 13g; CArb 40g; FIber 11g; CHOL 0mg; IrON 3mg; sODIUm 507mg; CALC 87mg

8 ounces extra-ﬁrm tofu 2 tablespoons toasted sesame oil, divided 1 cup (1-inch) slices green onions 1 tablespoon minced fresh ginger 5 ounces thinly sliced shiitake mushroom caps 5 garlic cloves, thinly sliced 1 red bell pepper, thinly sliced 3 tablespoons lower-sodium soy sauce, divided 2 tablespoons rice vinegar, divided 1⁄ 4 teaspoon kosher salt 2 cups cooked quinoa 2 cups thinly sliced napa cabbage 1⁄ 4 cup chopped fresh cilantro 1⁄ 2 teaspoon sugar

1 ounce baby arugula leaves 2 ounces goat cheese, crumbled

6. cheRRy, chicken, and pecan wheat BeRRy Salad Hands-on: 28 min. Total: 28 min.

What a fantastic combo! If you can’t ﬁnd fresh cherries, add 1⁄4 cup boiling water to 1⁄4 cup dried cherries. Let stand 10 minutes; drain and chop. 3 2 3⁄ 4 1⁄ 2 1⁄ 4 1⁄ 1 2 1⁄ 4 6

tablespoons olive oil, divided tablespoons apple cider vinegar teaspoon kosher salt teaspoon freshly ground black pepper teaspoon sugar cups cooked wheat berries cup pecan halves and pieces, toasted ounces shredded skinless, boneless chicken breast 1⁄ 2 cup chopped onion 1 tablespoon chopped fresh thyme 1 cup fresh cherries, pitted and halved

3 2 2 2 1 3⁄ 4 1⁄ 2 3 2 1 1⁄2 3⁄ 4 1⁄ 3 31⁄2

tablespoons water tablespoons capers, drained tablespoons plain 2% greek yogurt tablespoons cider vinegar teaspoon Dijon mustard teaspoon freshly ground black pepper teaspoon sugar ounces 1⁄3-less-fat cream cheese cups cooked wheat berries cups thinly sliced english cucumber cup thinly vertically sliced red onion cup fresh dill ounces cold-smoked salmon, cut into thin strips, divided 4 cups baby spinach leaves

1. Combine ﬁrst 8 ingredients in a bowl, stirring well with a whisk. Stir in wheat berries, cucumber, onion, dill, and 11⁄2 ounces salmon; toss to coat. Place 1 cup spinach in each of 4 bowls; top each serving with 1 cup wheat berry mixture and 1⁄2 ounce salmon. serVes 4 CALOrIes 275; FAt 7.1g (sat 3g, mono 1.3g, poly 0.6g); prOteIN 15g; CArb 41g; FIber 7g; CHOL 29mg; IrON 1mg; sODIUm 581mg; CALC 87mg

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 99

SEE THE GOODNESS BEFORE IT’S GULPED.

NOW YOU CAN SEE!

NO ARTIFICIAL COLORS, FLAVORS OR PRESERVATIVES

GOOD FOR MOMS. AWESOME FOR KIDS.

1⁄ 2

8. Cashew ChiCken wheat Berry salad with Peas Hands-on: 14 min. Total: 14 min.

The thigh meat lends an especially moist, rich ﬂavor, but you can use any leftover chicken. 4 1 1 1 1⁄ 2 1⁄ 4

2 1 1⁄2 3⁄ 4 1⁄ 2 1⁄ 3

teaspoons hoisin sauce tablespoon rice vinegar tablespoon lower-sodium soy sauce tablespoon minced garlic teaspoon freshly ground black pepper teaspoon kosher salt cups cooked wheat berries cups chopped cooked chicken thighs cup sugar snap peas, halved diagonally cup dry-roasted, unsalted cashews cup thinly sliced green onions

1. Combine ﬁrst 6 ingredients in a medium bowl, stirring well with a whisk. Add wheat berries, chicken, and peas; toss well to coat. Stir in cashews and onions. serVes 4 (serving size: 1 cup) CALOrIes 376; FAt 13.3g (sat 3g, mono 6.6g, poly 2.6g); prOteIN 22g; CArb 46g; FIber 7g; CHOL 71mg; IrON 2mg; sODIUm 393mg; CALC 32mg

cup thinly vertically sliced red onion 10 pitted Castelvetrano olives, sliced 4 ounces canned or jarred white tuna packed in oil, drained 1. Combine ﬁrst 6 ingredients in a medium bowl, stirring well with a whisk. Stir in wheat berries and onion; toss to coat. Place about 34⁄ cup wheat berry mixture on each of 4 plates. Sprinkle with olives; top with tuna. serVes 4 CALOrIes 348; FAt 12.8g (sat 1.6g, mono 6.4g, poly 1.9g); prOteIN 15g; CArb 46g; FIber 8g; CHOL 9mg; IrON 0mg; sODIUm 535mg; CALC 10mg

10. wheat Berry salad with MelOn and Feta Hands-on: 22 min. Total: 22 min.

We were blown away by this intriguing mix of fresh, crunchy, and juicy produce with chewy wheat berries and creamy cheese. 3 2 1⁄ 2 1⁄ 2 1⁄ 2 1⁄ 1 2

9. tuna, Olive, and wheat Berry salad Hands-on: 9 min. Total: 9 min.

Be sure to seek out a sustainable type of tuna. We like Wild Planet’s sustainable wild albacore tuna in extra-virgin choice olive oil; a 5-ounce can, once drained, gives you the correct amount here. 2 2 2 2 1⁄ 2 1⁄ 4 2 1⁄2

tablespoons chopped fresh parsley tablespoons extra-virgin olive oil tablespoons fresh lemon juice teaspoons chopped fresh thyme teaspoon black pepper teaspoon kosher salt cups cooked wheat berries

1 1 1 3 2 2

tablespoons extra-virgin olive oil tablespoons white wine vinegar teaspoon kosher salt teaspoon freshly ground black pepper teaspoon tomato paste cups cooked wheat berries cup sliced English cucumber cup chopped watermelon cup yellow grape tomatoes, halved tablespoons chopped fresh mint ounces feta cheese, crumbled (about 1⁄2 cup) tablespoons unsalted sunﬂower seed kernels

1. Combine ﬁrst 5 ingredients in a large bowl, stirring well with a whisk. Stir in wheat berries; toss to coat. Stir in cucumber, watermelon, tomato, and mint; toss to coat. Sprinkle with cheese and sunﬂower seeds. serVes 4 (serving size: about 1 1⁄4 cups) CALOrIes 306; FAt 16.5g (sat 3.8g, mono 9.2g, poly 2.4g); prOteIN 9g; CArb 31g; FIber 5g; CHOL 13mg; IrON 2mg; sODIUm 411mg; CALC 103mg

—recipes by robin bashinsky, tiﬀany Vickers Davis, sidney Fry, and Adam Hickman s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 101

1

Each pouch provides 3/4 cup fruit juice, which is 1 1/2 servings of fruit according to the U.S. Dietary Guidelines. As part of a well-balanced diet, eat a variety of fruits every day and be sure to make most of your fruits whole fruit. 2 Consume a variety of beverages every day. 3 Each pouch provides 1/2 cup fruit and vegetable juice, which is one combined serving of fruits and vegetables according to the U.S. Dietary Guidelines (3/4 from fruit juice and 1/4 from vegetable juice). Be sure to make most of your fruits and vegetables whole fruits and vegetables.

by r atche H y d in

C

Our 2014 TasTe TesT awards (our ﬁfth annual installment, by the way) are like a love letter to snacks. They’re an important, fun part of a healthful diet, keeping eating interesting and helping bridge the gap between meals when you’re on the go. Whether you opt for sweet, salty, crunchy, or creamy, the snack category is exploding with better options these days. Here, 24 of our favorites across many categories, each clocking in at less than 200 satisfying calories. >>

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 103

2014 tAste test AWArDs >>

sun Chips Harvest Cheddar–Flavored multi-Grain snacks If you crave “cheddar” ﬂavor that smacks of comfort-food familiarity, this is a chip you can feel good about. The grains in the chip itself add a slightly nutty sweetness.

Angie’s boom Chicka pop sea salt popcorn Often bagged popcorn is overly chewy, doused with fake “butter,” or even stale, but not this one. It’s fresh and light with just the right amount of salt.

planters NUtrition Wholesome Nut mix A premium blend of almonds, whole cashews, and macadamia nuts (it doesn’t skimp on the latter, so you don’t have to be stingy with your snackmates) that is nicely crisp and not overly salty.

stonyﬁeld Organic Nonfat strawberry Greek Yogurt The strawberry ﬂavor is authentic in this surprisingly creamy (rare for a nonfat Greek yogurt) treat. The low-tang factor makes it a good protein-packed snack for non–Greek lovers.

Cedar’s taboule salad A sizable low-calorie portion satisﬁes with a high ratio of grains, bright lemon ﬂavor, and surprisingly fresh-tasting parsley that doesn’t turn wimpy in the mix.

104 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

Justin’s ChocolateHazelnut butter 80-Calorie packs Drop one of these in your bag to give your toast or banana a boost. With its combination of fresh-roasted hazelnut and dark cocoa ﬂavors, this creamy spread satiates a candy bar craving.

emerald Cocoa roast Almonds A deeply velvety coating of chocolaty goodness in each crunchy bite satisﬁes a sweet tooth without maxing out on calories or saturated fat.

stacy’s multigrain pita Chips A hearty, seeded texture makes this chip a sturdy dipper, with the butteryrich ﬂavor you expect from a pita chip. You can taste the whole grains (wheat, rye, barley, oats, and millet).

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 a r l a g o n z a l e s - h a r t

Clif mojo Dark Chocolate Cherry Almond trail mix bar This is a grown-up’s granola bar: a substantial, chocolate- and cherry-rich treat with both good chew and crunch.

Introducing Club Cornbread Cracker Bites. Made with real butter and cornmeal for the delicious cornbread taste you love—now in the perfect bite-sized snack. Available in Homestyle Original and Spicy Jalapeño.

2014 tAste test AwArds >>

Lundberg Original sea salt rice Chips With 18g whole grains in a serving and a lower sodium level than most chips, this toasty, rice-packed snack oﬀers a thick texture that’s pleasantly crunchy, earthy, and equally good dipped or naked.

wholly Guacamole Classic 100-Calorie minis Well seasoned with chunks of avocado and a garlic-rich undertone. Guacamole is so easy to overdo, portion-wise, and these 100-calorie cups keep that in check.

Krave pineapple Orange beef Jerky The portion size (about a third of the package) is hugely satisfying, with only 80 calories and 8g protein. With a moist and tender texture, the beef is not overly salty and just sweet enough to round out the ﬂavor with a citrusy kick.

106 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

Amy’s Orange biscotti Tastes straight from a (good) bakery with an authentic orange ﬂavor and a hint of bitter edge. Just the right texture to withstand coﬀee dunks. The addition of brown rice ﬂour earns our whole-grain approval.

Nibmor extreme dark Chocolate with Cacao Nibs (80% Cacao) Built-in portion control for choc-lovers. This is a purist’s dark chocolate— smooth and slightly tannic, with a pleasant crunch from the nibs.

Nature Valley roasted Nut Crunch Almond Crunch bar Crazy-crunchy in a peanut brittle sort of way. We loved the very simple ingredient proﬁle, the low sugar count, and the homemade taste.

boar’s Head Hummus Testers refused to choose between two ﬂavors in this lineup: Both the Roasted Red Pepper and Roasted Pine Nut were big pleasers, the former for its bright red-pepper notes, the latter for pine-nutty intensity.

purely elizabeth Cranberry pecan Ancient Grain Granola Cereal Quinoa, amaranth, and chia add a healthy boost to this fresh, sophisticated mix that strikes the right salty-savorysweet balance. Its dry, loose texture tastes homemade.

Nabisco triscuit Original A classic for a reason: It’s a wholegrain powerhouse with a straightforward recipe (just wheat, oil, and salt—seriously) and a nutty, toasty texture that provides what feels like inﬁnite layers to bite through.

love cereal again seven gluten free Chex ﬂavors to fall for • no artiﬁcial colors or ﬂavors • no high fructose corn syrup

Wheat Chex™ is NOT gluten free. ©2014 General Mills

Find your ﬂavor at chex.com/seven

2014 tAste test AWArds >>

snyder’s of Hanover Gluten-Free pretzel sticks Our team preferred these over regular pretzels: They’re crunchier, snappier, and not as dense. A big score for the gluten-free gang.

Whole Foods 365 Organic Light string Cheese The light version actually beat out the full-fat as a favorite. Nicely salty and tangy without feeling waxy. Good stringability and no added sodium like the competition.

Nonni’s tHINAddictives pistachio Almond thins What we imagine would happen if a marzipanlike biscotti and a nut-riddled cracker got together. Treat them sweet with a coﬀee sidecar, or savor them with a spread of goat cheese or Neufchâtel.

Chobani Flip Vanilla Golden Crunch Luscious texture with a nice crunchy contrast (courtesy of puﬀed millet, cornﬂakes, pecans, and oats) that you stir in at your own preferred ratio. The vanilla ﬂavor is pleasantly subtle and not overly sweet.

all n a t u ra l no pre s e r va tive s han d - s coo pe d glu t en f ree ho m e ma de taste ko s her on ly 100 ca lo r i es pe r m i ni cup

Late July Organic restaurant-style Chia and Quinoa tortilla Chips Crispy and delicate with 20g whole grains per serving. There’s deep, toasty ﬂavor and an interesting texture, thanks to the subtle chia and quinoa crunch. Find us in t he p rod u c e s ec tion. 108 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

sunsweet Amazin berry blend This moist mix of dried plums, cherries, cranberries, and blueberries is just the right blend of tangy, tart, and sweet without veering too far in one direction. We liked that the fruits stayed separate instead of meshing into a big clumpy mix.

your every day treat. Made with nutritious ingredients, Wholly Guacamole® dips are a tasty treat you can enjoy, every day!

#whollytreat

eatwholly.com

find us:

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3 casual meals that let the eaters pile on their own fave toppings taco night P. 112 SWEEt P otat0 night P. 116 chiLi night P. 118

rs

Even as the deceleration of the weekend begins, many families ﬁnd Friday night eating just as chaotic as on any weekday: After all, it’s a workday, a soccer day, a get-stuﬀ-done day. Friday dinner needs to be ﬂexible, with a menu that will hold up over a few hours and can be dished out easily. With that end in mind, we’ve got you covered: three nourishing, serve-yourself supper bars with enough options to appeal to everyone’s tastes. by chEryL SLocum

just

go

ier! s a e t t a lo

SUPPER BAR SUCCESS First choose your base dish: tacos, stuﬀed potatoes, or chili. Then decide just how simple you want things to be: Make one option or both, depending on tastes and time. Broil ﬁsh or grill steak for the taco ﬁlling. The potatoes and chili oﬀer veggie or meatlover options, or you can please a split crowd by making a bit of each. Load the sweet potato with hearty grains and veggies, or top it with cinnamonscented chicken. Serve our chili meat-free, or stir in cooked ground beef or turkey. Set out some extra toppings for everyone to pick and choose from, and you’ve got a winning Friday night supper bar. s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 111

The Taco bar These toppings are hearty enough to make tacos a complete meal. Lemon-Pepper Flank Steak Tacos / Cabbage and Mango Slaw

• Lemon-Pepper Flank Steak Tacos • Smoky Tilapia Tacos • Cabbage and Mango Slaw • Simmered Pinto Beans with Chipotle Sour Cream • Lime wedges • Cilantro leaves • Pickled red onions • Salsa verde • Sliced jalapeño peppers • Shredded lettuce • Chopped fresh tomatoes

taco oPtion 1

Lemon-pepper Flank steak tacos Hands-on: 5 min. Total: 20 min.

This steak is simple to prepare and ready in a ﬂash. The results are ﬂavorful and supermoist. Don’t be tempted to save time by skipping the resting step before slicing— the juices will run out from the meat, making it dry. 1 (1 1⁄4-pound) ﬂank steak, trimmed 2 teaspoons grated lemon rind 3⁄ 4 teaspoon freshly ground black pepper cooking spray 2 tablespoons fresh lemon juice 1 tablespoon olive oil 1 tablespoon lower-sodium soy sauce 3 garlic cloves, minced 1⁄ 4 teaspoon kosher salt 12 (6-inch) corn tortillas 1 ounce queso fresco, crumbled (about 1⁄4 cup)

Food ST yLing: Marian cooPEr cairnS; ProP ST yLing: carL a gonz aLES - harT

1. Sprinkle steak with

rind and pepper, pressing to adhere. 2. Heat grill pan over medium-high heat. Coat pan with cooking spray. Add steak to pan; grill 6 minutes on each side or until desired degree of doneness. Place steak on a cutting board; let stand 5 minutes. 3. Combine juice, oil, soy sauce, and garlic in a small bowl. Cut steak diagonally across grain into thin slices. Drizzle steak with soy sauce mixture; sprinkle with salt.

4. Heat tortillas on grill pan coated with cooking spray 20 seconds on each side or until lightly charred. Divide steak among tortillas. Sprinkle each taco with about 1 teaspoon cheese. serVes 6 (serving size: 2 tacos) CALOrIes 245; FAt 9.4g (sat 2.9g, mono 4g, poly 1g); prOteIN 22g; CArb 20g; FIber 2g; CHOL 56mg; IrON 1mg; sODIUm 230mg; CALC 49mg

toPPing oPtion

Cabbage and mango slaw Hands-on: 5 min. Total: 5 min.

We made this slaw to top tacos, but the tangy-sweet-hot salad can stand on its own as a side dish. Serve it alongside broiled pork chops or with your favorite jerk chicken. For extra heat, you can mix in a whole minced serrano chile rather than half. 3 cups thinly sliced Savoy cabbage 1 cup ripe peeled julienne-cut mango 1⁄ 2 cup vertically sliced red onion 2 tablespoons cider vinegar 1 tablespoon olive oil 1⁄ 8 teaspoon kosher salt 1⁄ 8 teaspoon freshly ground black pepper 1⁄ 2 serrano chile, seeded and minced 1. Combine all ingredients in a medium bowl; toss to coat. serVes 6 (serving size: 2⁄3 cup) CALOrIes 51; FAt 2.4g (sat 0.4g, mono 1.7g, poly 0.3g); prOteIN 1g; CArb 7g; FIber 2g; CHOL 0mg; IrON 0mg; sODIUm 51mg; CALC 18mg

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 6 .

FUSS-FREE FIXINGS toP The taco toppings hold up well, so slice, shred, and chop ahead, and store everything covered and refrigerated right in their serving dishes. aboVE Taco night keeps everything light and easy—and that makes for happy moms.

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 113

tOppinG OptiOn

simmered pinto beans with Chipotle sour Cream Hands-on: 5 min. Total: 15 min.

Refried beans can be high in fat; instead serve these pinto beans simmered with earthy cumin. Like the slaw, this topping can be served as a side dish, too. 2 teaspoons olive oil cup chopped onion cup chopped red bell pepper 1⁄ 2 teaspoon ground cumin 2 garlic cloves, minced 1⁄ 2 cup unsalted chicken stock 1⁄ 8 teaspoon kosher salt 1⁄ 8 teaspoon freshly ground black pepper 1 (15-ounce) can unsalted pinto beans, rinsed and drained 1 tablespoon lemon juice 2 tablespoons chopped fresh ﬂat-leaf parsley 3⁄ 4 cup reduced-fat sour cream 3 tablespoons low-fat buttermilk 1 1⁄2 teaspoons minced chipotle chiles, canned in adobo sauce 1⁄ 2 1⁄ 2

tACO OptiOn 2

smoky tilapia tacos Hands-on: 10 min. Total: 21 min.

Inexpensive tilapia is readily available and sustainable. Broiling makes this a no-fuss ﬁsh dish. The tilapia cooks fast, so make sure all the other components for the taco are ready before you put it under the heat. sustainable choice

1 teaspoon garlic powder 1 teaspoon Spanish smoked paprika 1⁄ 4 teaspoon ground coriander 1⁄ 4 teaspoon freshly ground black pepper

3⁄ 8

teaspoon kosher salt, divided 2 pounds tilapia ﬁllets 1 tablespoon olive oil 1 tablespoon ﬁnely chopped fresh cilantro 2 teaspoons canned chopped green chiles 1 diced peeled avocado 12 (6-inch) corn tortillas cooking spray 6 lime wedges

1. Preheat broiler to high. 2. Combine ﬁrst 4 ingredi1⁄ 4

ents and teaspoon salt. Brush ﬁllets with oil, and sprinkle with spice mixture. Place ﬁllets on a baking

114 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

sheet. Broil 6 minutes or until ﬁsh ﬂakes easily when tested with a fork. 3. Combine remaining 1 ⁄8 teaspoon salt, cilantro, chiles, and avocado in a bowl; lightly mash with a fork. 4. Heat tortillas on a grill pan coated with cooking spray 20 seconds on each side or until lightly charred. Divide avocado mixture and ﬁsh among tortillas. Serve with lime wedges. serVes 6 (serving size: 2 tacos) CALOrIes 304; FAt 10.8g (sat 1.9g, mono 5.7g, poly 1.9g); prOteIN 33g; CArb 22g; FIber 5g; CHOL 76mg; IrON 1mg; sODIUm 258mg; CALC 42mg

1. Heat a saucepan over

medium-high heat. Add oil; swirl to coat. Add onion, bell pepper, cumin, and garlic; sauté 2 minutes. Add stock, salt, black pepper, and beans; simmer 7 minutes. Stir in juice and parsley. 2. Combine remaining ingredients; serve with beans. serVes 6 (serving size: about 1⁄4 cup beans and 2 tablespoons cream) CALOrIes 128; FAt 5.4g (sat 2.6g, mono 1.1g, poly 0.2g); prOteIN 5g; CArb 14g; FIber 4g; CHOL 16mg; IrON 1mg; sODIUm 100mg; CALC 99mg

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 6 .

Cheddar, Broccoli, and Barley Sweet Potato

The sTuffed poTaTo bar Try our hearty barley or chicken option, or go for your own custom creation. • Cheddar, Broccoli, and Barley Sweet Potatoes • Sweet Potatoes with Cinnamon Chicken and Cashews • Crumbled cooked bacon • Chopped parsley • Chopped chives • Green peas and mint • Marshmallows • Toasted pecans

perfect roasted sweet potatoes Hands-on: 10 min. Total: 1 hr. 10 min.

Preheat oven to 400°. Pierce 6 (8-ounce) sweet potatoes with a fork. Rub potatoes with 11⁄2 teaspoons olive oil; wrap each in foil. Place potatoes on a jelly-roll pan; bake at 400° for 1 hour or until tender. Partially split potatoes in half lengthwise; ﬂuﬀ the ﬂesh with a fork. Sprinkle evenly with 3⁄8 teaspoon kosher salt and 14⁄ teaspoon freshly ground black pepper. serVes 6 (serving size: 1 potato) CALOrIes 205; FAt 1.2g (sat 0.2g); sODIUm 245mg

tOPPING OPtION

tOPPING OPtION

Cheddar, broccoli, and barley sweet potatoes sweet potatoes with Cinnamon Chicken Hands-on: 12 min. and Cashews Total: 1 hr. 10 min.

sweet potato with Cinnamon Chicken and Cashews

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 6 .

6 roasted Sweet potatoes (recipe above) 1⁄ 3 cup uncooked pearl barley 1 1⁄2 tablespoons olive oil 1 tablespoon ﬁnely chopped garlic 4 1⁄2 cups coarsely chopped broccoli ﬂorets (about 1 large head) 1⁄ 4 cup water 1⁄ 4 teaspoon kosher salt 1⁄ 4 teaspoon crushed red pepper 2 ounces cheddar cheese, shredded (about 1⁄2 cup)

Hands-on: 20 min. Total: 1 hr. 10 min.

6 roasted Sweet potatoes (recipe above) 1 tablespoon olive oil 1⁄ 4 cup ﬁnely chopped celery 1⁄ 4 cup dried tart cherries 1⁄ 4 cup golden raisins 3 tablespoons orange juice 1⁄ 4 teaspoon ground cinnamon 1⁄ 8 teaspoon ground red pepper 1⁄ 8 teaspoon kosher salt 2 cups shredded skinless, boneless rotisserie chicken breast 1⁄ 2 cup dry-roasted cashews, unsalted 1⁄ 4 cup thinly sliced green onions

1. Preheat oven to 400°. Bake potatoes according to recipe instructions above. 2. Cook barley according to package directions, omitting salt and fat. 3. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add garlic; cook 30 seconds, stirring constantly. Add broccoli and 1⁄ 4 cup water to pan. Cover and cook 4 minutes or until crisp-tender. Stir in cooked barley, salt, and pepper; uncover and cook 1 minute. Stir in cheese. Top potatoes with barley-broccoli mixture.

1. Preheat oven to 400°. Bake potatoes according to recipe instructions above. 2. Heat a large nonstick skillet over medium heat. Add oil; swirl to coat. Add celery; cook 2 minutes, stirring frequently. Add cherries and next 5 ingredients (through salt); cook 1 minute. Stir in chicken and cashews; cook 2 minutes. Sprinkle with onions. Top potatoes with chicken mixture.

serVes 6 (serving size: 1⁄2 cup topping and 1 potato) CALOrIes 409; FAt 17.1g (sat 4g, mono 10.8g, poly 1.7g); prOteIN 9g; CArb 58g; FIber 10g; CHOL 10mg; IrON 2mg; sODIUm 399mg; CALC 168mg

serVes 6 (serving size: about 1⁄3 cup topping and 1 potato) CALOrIes 412; FAt 10.6g (sat 2g, mono 6.3g, poly 1.5g); prOteIN 20g; CArb 61g; FIber 8g; CHOL 44mg; IrON 3mg; sODIUm 462mg; CALC 97mg

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 117

Five-Bean Chili / Cheesy Corn Bread Croutons

the chili bar For meat lovers, you can add ground beef to our vegetarian chili. • Five-Bean Chili • Cheesy Corn Bread Croutons • Toasted Corn and Tomato Chili Topping • Sour cream • Crushed corn chips • Chopped white onion • Diced avocado • Shredded cheddar • Radishes • Goat cheese

Five-bean Chili Hands-on: 30 min. Total: 1 hr. 15 min.

Here is a make-ahead chili that both meat lovers and vegetarians will love: It packs in all the classic ﬂavors you want and is loaded with beans that give the dish a rich, almost meaty character. Serving this chili the next day lets ﬂavors meld—if the beans soak up a lot of liquid overnight, you can add more vegetable broth or even water to thin out the stew. 1 2 1 2 2 1 1⁄2 1 1⁄2 1 1⁄ 2 4 3 2 1 1

1

1

tablespoon canola oil cups prechopped onion cup chopped carrot tablespoons unsalted tomato paste tablespoons minced fresh garlic teaspoons dried oregano teaspoons chili powder teaspoon kosher salt teaspoon Spanish smoked paprika cups stemmed and torn kale cups organic vegetable broth red bell peppers, chopped jalapeño pepper, seeded and chopped (14.5-ounce) can unsalted diced tomatoes, undrained (15-ounce) can unsalted black beans, rinsed and drained (15-ounce) can unsalted kidney beans, rinsed and drained

REPEAT AS NEEDED

The Friday night supper bar is bound to be a hit and is perfect to plan on serving often—even when it’s just movie night at home with friends. choices galore make it a crowd-pleaser. toPPing oPtion

1 (15.5-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained 1 (15.8-ounce) can unsalted great northern beans, rinsed and drained 1 (16-ounce) can unsalted pinto beans, rinsed and drained 1. Heat a large Dutch oven

over medium heat. Add oil; swirl to coat. Add onion and carrot; sauté 10 minutes or until tender. Stir in tomato paste and next 5 ingredients (through paprika); cook 2 minutes, stirring constantly. Add kale and remaining ingredients. Cover and simmer 45 minutes. serVes 8 (serving size: about 1 1⁄2 cups) CALOrIes 221; FAt 2.8g (sat 0.2g, mono 1.2g, poly 0.7g); prOteIN 11g; CArb 39g; FIber 12g; CHOL 0mg; IrON 3mg; sODIUm 520mg; CALC 153mg

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 6 .

1. Preheat oven to 400°. 2. Combine ﬁrst 5 ingredi-

Cheesy Corn bread Croutons Hands-on: 17 min. Total: 1 hr. 15 min.

These toasted corn bread cubes are crispy and hearty enough to top a bowl of chili without falling apart into crumbs. 1 cup ﬁne cornmeal 1.5 ounces all-purpose ﬂour (about 1⁄3 cup) 1 teaspoon baking powder 1⁄ 2 teaspoon salt 1⁄ 2 teaspoon baking soda 1⁄ 2 cup low-fat buttermilk 2 tablespoons butter, melted and cooled 2 ounces sharp cheddar cheese, shredded (about 1⁄2 cup) 1 large egg, lightly beaten cooking spray

ents in a medium bowl, stirring with a whisk. Stir in remaining ingredients except cooking spray. Spread batter in an 8-inch square metal baking pan coated with cooking spray. Bake at 400° for 20 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack 10 minutes. Invert onto rack, and cool completely. Leave oven on. 3. Cut corn bread into 36 (11 ⁄3-inch) cubes. Spread in an even layer on a baking sheet; bake 10 minutes or until bread is toasted. serVes 12 (serving size: 3 croutons) CALOrIes 107; FAt 4.2g (sat 2.4g, mono 1.2g, poly 0.3g); prOteIN 3g; CArb 14g; FIber 1g; CHOL 26mg; IrON 1mg; sODIUm 237mg; CALC 72mg

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 119

SIMPLIFY IT

if you don’t have time to toast the corn, that’s ﬁne. it’s a great chili topping either way.

tOPPING OPtION

toasted Corn and tomato Chili topping Hands-on: 15 min. Total: 25 min.

Toasting the corn kernels brings the sugars forward and adds a sweet caramel-y element to this salsa. For a shortcut, you can thaw frozen ﬁre-roasted corn kernels instead. 1 1⁄2 cups fresh corn kernels cooking spray 1⁄ 3 cup ﬁnely chopped onion 2 tablespoons chopped fresh cilantro 1 tablespoon chopped pickled jalapeño 1 tablespoon pickled jalapeño juice 1⁄ 4 teaspoon kosher salt 2 medium tomatoes, seeded and diced 1. Preheat oven to 400°. 2. Arrange corn in a single

HELP YOURSELF

Keep toppings like sour cream and cheese chilled until diners arrive to prevent spoiling or melting. it’s also a good idea to let everyone slice the avocado and radish as needed to keep the avocado from turning brown and the radish from drying out. crumble chips right onto the chili to avoid waste.

120 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

layer on a baking sheet coated with cooking spray. Bake at 400° for 10 minutes or until corn is golden and lightly toasted. Combine corn and remaining ingredients in a medium bowl, tossing to combine. serVes 6 (serving size: 1⁄3 cup) CALOrIes 43; FAt 0.7g (sat 0.1g, mono 0.2g, poly 0.2g); prOteIN 2g; CArb 9g; FIber 1g; CHOL 0mg; IrON 0mg; sODIUm 139mg; CALC 7mg

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 6 .

The fast lane from

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

to

what you cook, satisfy your wildest desire with the enticing taste of succulent, and sustainable seafood harvested from the purest Alaskan waters.

For this Korean Soybean Cured Wild Alaska Salmon recipe and more tempting seafood ideas go to wildalaskaseafood.com ©2 014 Alaska Seafood Marketing Institute

fresh

Deep-Dish Mushroom and Onion Pizza Recipe p. 134

en KiTch T s e cL T weLL es by p i c in bag e a i R y b y gR aph phoTo scan photos & save recipes

with your phone! See page 6

Carne Asada Pizza Recipe p. 132

Five of these pizzas use refrigerated fresh dough from the supermarket for easy weeknight prep! s e P t e m b e r 2 0 1 4 c o o k i n g l i g h t 127

g.

alsamic drizzle make b t e e w s fres y-s g n h to Ta ma toe ss in

Caprese pizza Recipe p. 131

128 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

Ratatouille Pizza Recipe p. 134

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

In classic ratatouille style, the veggies cook separately to give each the perfect crisp-tender texture.

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 6 .

Grilled individual Hawaiian Pizzas Hands-on: 22 min. Total: 35 min.

Here’s a supersimple grilled pizza your kids will love. Don’t feel like grilling? No problem: Bake them. Cook the dough on a hot pizza stone at 500° for 4 minutes, add toppings, and bake an additional 8 minutes or until done. 12 1 1 3 1

ounces refrigerated fresh pizza dough tablespoon honey teaspoon water (1⁄2-inch-thick) fresh pineapple slices (4-ounce) slice 33%-less-sodium ham (about 1⁄4 inch thick) Cooking spray 2⁄ 3 cup lower-sodium marinara sauce 4 ounces fresh mozzarella cheese, torn into small pieces 1⁄ 2 teaspoon freshly ground black pepper

These mini pies are a cinch to ﬂip on and oﬀ the grill, giving the ﬂame-kissed crust delectably toasty ﬂavor.

1. Remove dough from refrigerator. Let stand at room temperature, covered, for 30 minutes. 2. Preheat grill to high heat. 3. Combine honey and 1 teaspoon water in a medium bowl. Add pineapple and ham; toss to coat. Add pineapple and ham to grill rack coated with cooking spray; grill 3 minutes on each side or until well marked. Remove from grill; cut into 1-inch pieces. 4. Divide dough into 4 portions. Roll each portion into a 7-inch circle on a lightly ﬂoured surface. Lightly coat dough with cooking spray. Place dough on grill rack; grill 2 minutes on each side or until lightly browned. 5. Reduce grill temperature to medium. 6. Spread marinara evenly over pizzas, leaving a 1⁄2-inch border. Arrange pineapple and ham over pizzas; sprinkle with cheese. Place pizzas on grill rack; grill pizzas 3 minutes or until cheese melts. Sprinkle with pepper. SERVES 4 (serving size: 1 pizza) CALORIES 401; FAT 10.9g (sat 4.8g, mono 2.1g, poly 0.7g); PROTEIN 19g; CARB 54g; FIBER 7g; CHOL 40mg; IRON 2mg; SODIUM 690mg; CALC 17mg

CaPreSe Pizza Hands-on: 20 min. Total: 45 min.

12 ounces refrigerated fresh pizza dough cups grape tomatoes, halved 2 tablespoons olive oil, divided 3 tablespoons balsamic vinegar 1 tablespoon cornmeal 3 garlic cloves, minced 3.25 ounces fresh mozzarella cheese, thinly sliced cooking spray 1⁄ 2 teaspoon kosher salt 1⁄ 4 teaspoon freshly ground black pepper 1⁄ 4 cup very thinly sliced fresh basil leaves 1 1⁄2

1. Remove dough from refrigerator. Let stand at room temperature, covered, for 30 minutes. 2. Preheat broiler to high. 3. Combine tomatoes and 1 tablespoon oil on a parchment-lined baking sheet; toss to coat tomatoes. Broil 10 minutes or until tomatoes begin to brown. 4. Bring vinegar to a simmer in a saucepan over medium heat; simmer 10 minutes or until reduced by half. 5. Place a pizza stone or heavy baking sheet in oven. Preheat oven to 500° (keep pizza stone or baking sheet in oven as it preheats). 6. Roll dough into a 14-inch circle on a lightly ﬂoured surface; pierce dough liberally with a fork. Remove pizza stone from oven. Sprinkle cornmeal over pizza stone. Place dough on pizza stone; bake at 500° for 5 minutes. 7. Remove stone from oven. Combine remaining oil and garlic; brush evenly over crust, leaving a 1-inch border. Top with tomatoes and cheese. Spray border of crust with cooking spray. Bake 12 minutes or until cheese melts and crust browns. Sprinkle with salt and pepper. Drizzle with vinegar; sprinkle with basil. Cut into 8 wedges. serVes 4 (serving size: 2 wedges) CALOrIes 385; FAt 15.2g (sat 5.1g, mono 7.3g, poly 1.5g); prOteIN 12g; CArb 47g; FIber 7g; CHOL 17mg; IrON 1mg; sODIUm 676mg; CALC 22mg

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 6 .

BBQ Pizza with Slaw Hands-on: 19 min. Total: 40 min.

The sweet, tangy, spicy barbecue topping comes together in a snap with the help of supermarket rotisserie chicken. 12 ounces refrigerated fresh pizza dough 1⁄ 3 cup unsalted ketchup 1⁄ 4 cup lower-sodium marinara sauce 3 tablespoons water 1 tablespoon honey mustard 1 teaspoon ground ancho chile pepper 1 teaspoon lower-sodium Worcestershire sauce 3⁄ 4 teaspoon smoked paprika 3⁄ 4 teaspoon garlic powder 1⁄ 2 teaspoon onion powder 3 ounces shredded skinless, boneless rotisserie chicken breast 2 teaspoons cornmeal 3 ounces reduced-fat sharp cheddar cheese, grated (about 3⁄4 cup) 2 teaspoons cider vinegar 2 teaspoons extra-virgin olive oil Dash of sugar 1⁄ 4 cup thinly sliced green cabbage 1⁄ 4 cup thinly sliced red onion 3 tablespoons grated carrot 2 tablespoons chopped fresh ﬂat-leaf parsley 1⁄ 2 teaspoon crushed red pepper

1. Remove dough from refrigerator. Let stand at room temperature, covered, for 30 minutes. 2. Place a pizza stone or heavy baking sheet in oven. Preheat oven to 500° (keep pizza stone or baking sheet in oven as it preheats). 3. Combine ketchup and next 8 ingredients (through onion powder) in a small saucepan; bring to a simmer. Reduce heat; cook 6 minutes. Combine 2 tablespoons ketchup mixture and chicken in a small bowl; toss to coat. 4. Roll dough into a 14-inch circle on a lightly ﬂoured surface; pierce liberally with a fork. Carefully remove pizza stone from oven. Sprinkle cornmeal over stone; place dough on stone. Spread remaining sauce over crust, leaving a 1⁄2-inch border. Arrange chicken mixture over dough. Sprinkle with cheese. Bake at 500° for 9 minutes or until crust and cheese are browned. 5. Combine vinegar, oil, and sugar in a medium bowl, stirring with a whisk. Stir in cabbage, onion, and carrot; toss to coat. Top pizza with cabbage mixture, parsley, and red pepper. Cut into 8 wedges. serVes 4 (serving size: 2 wedges) CALOrIes 399; FAt 9.7g (sat 3.6g, mono 3g, poly 0.8g); prOteIN 20g; CArb 55g; FIber 7g; CHOL 34mg; IrON 2mg; sODIUm 702mg; CALC 170mg

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 131

pizza Recipes

Carne asada Pizza Hands-on: 40 min. Total: 1 hr. 15 min.

Look for queso fresco in Mexican markets or at your local cheesemonger’s. This beefy pie delivers all the zingy ﬂavors of a street taco: tangy lime, pungent onion, fragrant cilantro, and smoky, spicy chiles. The three-cheese blend oﬀers extra meltiness. 12 ounces refrigerated fresh pizza dough 2 small poblano peppers 8 ounces ﬂank steak, trimmed 1⁄ 2 teaspoon ground cumin 1⁄ 2 teaspoon chipotle chile powder 1⁄ 8 teaspoon salt Cooking spray 1 small red onion, cut into 1⁄ 2-inch-thick rings 1⁄ 2 cup lower-sodium marinara sauce 1 tablespoon adobo sauce from 1 can chipotle chiles in adobo sauce 1 tablespoon cornmeal 1 ounce part-skim mozzarella cheese, shredded (about 1⁄4 cup) 1 ounce cheddar cheese, shredded (about 1⁄4 cup) 1 ounce queso fresco, crumbled (about 1⁄4 cup) 1 cup chopped seeded tomato 2 tablespoons fresh lime juice 2 tablespoons minced red onion Cilantro sprigs (optional) 1. Remove dough from refrigerator. Let stand at room temperature, covered, for 30 minutes. 2. Preheat broiler to high. 3. Arrange poblanos on a foil-lined baking sheet. Broil 8 minutes or until

132 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

charred on all sides, turning occasionally. Wrap peppers in foil; close tightly. Let stand 15 minutes. Peel and seed peppers; discard skin, membrane, and seeds. Cut into 14⁄ -inch-thick strips. 4. Place a pizza stone or heavy baking sheet in oven. Preheat oven to 500° (keep pizza stone or baking sheet in oven as it preheats). 5. Sprinkle steak with cumin, chipotle powder, and salt. Heat a grill pan over high heat. Coat pan with cooking spray. Add steak to pan; cook 4 minutes on each side or until well marked. Let stand 10 minutes. Tinly slice steak across the grain. 6. Add onion rings to pan; grill 4 minutes on each side or until well marked. Place in a bowl; cover with plastic wrap. Combine marinara and adobo sauce. 7. Roll dough into a 15 x 9–inch rectangle on a lightly ﬂoured surface. Pierce dough liberally with a fork. Sprinkle cornmeal on pizza stone. Place dough on hot stone; bake at 500° for 5 minutes. Remove stone from oven. Spread sauce mixture over dough, leaving a 1⁄2-inch border; top evenly with mozzarella and cheddar. Arrange poblano and onion slices over pizza; top with steak. Sprinkle with queso fresco. Return stone to oven; bake pizza 9 minutes or until crust is done. 8. Combine tomato, juice, and minced red onion; sprinkle tomato mixture over pizza. Top with cilantro sprigs, if desired.

Pizza crust

PerfecTion

1. Rest refrigerated fresh dough at room temp for 30 minutes so it’s easier to roll.

2. Pierce the rolled dough all over with a fork to prevent it from bubbling and puﬃng.

serVes 4 (serving size: 2 slices) CaLOries 419; Fat 10.2g (sat 4.8g, mono 3.7g, poly 1g); prOteiN 26g; Carb 54g; Fiber 9g; CHOL 49mg; irON 3mg; sODiUm 685mg; CaLC 153mg

TableT exclusive 5 More Fantastic Pizzas

3. Prebaking the crust helps keep it from getting soggy once you add the toppings.

pIzzA Recipes 1 ounce parmesan cheese, grated (about 1⁄4 cup) 5 ounces part-skim mozzarella cheese, shredded (about 1 1⁄4 cups) 1. Dissolve yeast and sugar in 34⁄ cup

Ratatouille Pizza Hands-on: 30 min. Total: 45 min.

12 ounces refrigerated fresh pizza dough 1 red bell pepper 1 tablespoon olive oil 2 cups (1⁄2-inch) cubed eggplant 1⁄ 4 teaspoon kosher salt 6 garlic cloves, thinly sliced 1 cup thinly sliced zucchini rounds 1 cup thinly sliced yellow squash rounds 1 tablespoon chopped fresh oregano 1⁄ 2 cup lower-sodium marinara sauce 2 tablespoons balsamic vinegar 1 tablespoon cornmeal 3 ounces fresh mozzarella cheese, torn into small pieces 3⁄ 4 cup very thinly sliced red onion rings 1⁄ 2 ounce parmesan cheese, grated (about 1⁄4 cup) 1⁄ 3 cup torn fresh basil leaves 1⁄ 2 teaspoon crushed red pepper 1. Remove dough from refrigerator. Let stand at room temperature, covered, for 30 minutes. 2. Preheat broiler to high. 3. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; ﬂatten with hand. Broil 12 minutes or until blackened. Wrap pepper in foil; close tightly. Let stand 10 minutes. Peel and cut into 14⁄ -inch-thick strips. 4. Place a pizza stone or heavy baking sheet in oven. Heat oven to 500° (keep stone or sheet in oven as it preheats). 5. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add eggplant; sauté 3 minutes. Add 14⁄ teaspoon salt and garlic; sauté 2 minutes. Remove eggplant mixture from pan; set aside. Add zucchini, squash, and oregano to 134 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

pan; sauté 3 minutes. Remove zucchini mixture from pan; set aside. 6. Combine marinara and vinegar. 7. Roll dough into a 14-inch circle. Pierce liberally with a fork. Remove stone from oven. Sprinkle cornmeal on stone. Place dough on stone; bake at 500° for 5 minutes. Remove from oven. Spread marinara mixture over dough, leaving a 1⁄2-inch border; top with half of mozzarella. Arrange zucchini mixture over cheese. Top with remaining mozzarella, eggplant mixture, peppers, and onion rings. Sprinkle with Parmesan. Bake 10 minutes or until crust is done. Top with basil and crushed red pepper. Cut into 8 wedges. serVes 4 (serving size: 2 wedges) CALOrIes 392; FAt 11.6g (sat 4.9g, mono 4.6g, poly 1.2g); prOteIN 15g; CArb 55g; FIber 10g; CHOL 20mg; IrON 3mg; sODIUm 585mg; CALC 102mg

DeeP-Dish MushRooM anD onion Pizza Hands-on: 35 min. Total: 2 hr. 30 min.

1 1⁄4 1⁄ 2 3⁄ 4 3 9

teaspoons dry yeast teaspoon sugar cup warm water (110°) tablespoons olive oil ounces all-purpose ﬂour, divided (about 2 cups) 1⁄ 4 cup semolina ﬂour 3⁄ 8 teaspoon salt cooking spray 1 tablespoon olive oil 1⁄ 1 2 cups thinly vertically sliced onion 1 tablespoon minced garlic 1⁄ 2 teaspoon dried oregano 1⁄ 4 teaspoon salt, divided 1⁄ 4 teaspoon freshly ground black pepper 1 (8-ounce) package sliced mushrooms 3⁄ 4 cup lower-sodium marinara sauce 1 bay leaf 1 tablespoon olive oil

warm water in the bowl of a stand mixer; let stand 5 minutes. Add 3 tablespoons oil. Weigh or lightly spoon 7.9 ounces (about 134⁄ cups) all-purpose ﬂour into dry measuring cups; level with a knife. Add 7.9 ounces ﬂour, semolina, and 3⁄8 teaspoon salt to yeast mixture; mix at medium-low speed with a dough hook until smooth (about 4 minutes). Turn dough out onto a lightly ﬂoured surface. Knead until smooth and elastic (about 5 minutes), gradually adding remaining 14⁄ cup all-purpose ﬂour. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 11 ⁄2 hours or until doubled in size. 2. Heat a large skillet over mediumhigh heat. Add 1 tablespoon oil; swirl to coat. Add onion; cook 3 minutes or just until tender. Stir in garlic; cook 30 seconds, stirring constantly. Add oregano, 1⁄8 teaspoon salt, pepper, and mushrooms. Cook 6 minutes or until mushrooms release their moisture. 3. Combine remaining 1 ⁄8 teaspoon salt, marinara, and bay leaf in a saucepan. Bring to a boil; reduce heat, and simmer 5 minutes. Discard bay leaf. 4. Preheat oven to 425°. Place oven rack in bottom third of oven. 5. Coat bottom and sides of a 10-inch springform pan with 1 tablespoon oil. Punch dough down; turn dough out onto a lightly ﬂoured surface. Gently press dough into a 13-inch circle. Carefully lift dough and place in prepared pan. Press dough into bottom and halfway up sides of pan. Sprinkle Parmesan evenly over dough. Top with mushroom mixture. Spread marinara mixture over mushroom mixture. Sprinkle with mozzarella. Bake at 425° for 28 minutes or until crust and cheese are browned. Let stand 5 minutes. Cut into 6 wedges. serVes 6 (serving size: 1 wedge) CALOrIes 410; FAt 18g (sat 4.9g, mono 9.8g, poly 1.6g); prOteIN 15g; CArb 47g; FIber 3g; CHOL 19mg; IrON 3mg; sODIUm 663mg; CALC 266mg

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 6 .

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LOVE YOUR VEGETABLES: Best Methods, Flavorful Techniques Cook the seasonal vegetables your family needs in dishes they’ll crave! Learn professional skills and new recipes with guidance from Cooking Light Executive Chef Anna Bullett.

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Secrets, Tips, and Recipes from America’s Healthy-Cooking Experts

Great Grapes Fall’s red fruits oﬀer the sweetest rewards.

t

p h o t o g r a p h y: r a n dy m ayo r ; 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

by Ch e ry l s lo Cu m

hough you can get grapes year-round, now is peak season for late summer’s red seedless varieties. Flames are round and mildly sweet; oval-shaped Crimsons are juicy and crisp; Scarlet Royals’ elongated berries have thick skin; and tightly clustered Rubys have a mild ﬂavor. You’ll taste the diﬀerence this time of year, when these fruits are at their sweetest. Frozen, they make an addictive snack; fresh, they complement most cheeses, from pungent blue to mild Brie. We roast them to bring out deep, rich, grapy ﬂavor, then toss with earthy kale and salty Manchego cheese in a memorable salad.

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for recipe s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 137

test kitchen confidential

Roasting extends the life of older grapes. Keep the cooked fruit in the fridge up to 4 days.

preserve Freeze hardy herbs like rosemary in olive oil in ice trays: saves herbs, infuses oil.

ChiCken and roasted Grape salad Hands-on: 15 min. Total: 1 hr. 40 min.

Roasting mellows the tartness, deepens the ﬂavor, and intensiﬁes the sweetness of fresh grapes. The result? A midpoint between a raisin and a juicy fresh grape. 3 cups seedless red grapes cooking spray 3 tablespoons extra-virgin olive oil 2 teaspoons ﬁnely chopped rosemary 6 cups cut prewashed kale, stemmed 2 tablespoons white wine vinegar 1⁄ 4 teaspoon coarse sea salt 4 cups shredded skinless, boneless rotisserie chicken breast 2 teaspoons fresh lemon juice 4 green onions, thinly sliced 2 celery stalks, thinly diagonally sliced 2 ounces Manchego cheese, shaved 1. Preheat oven to 325°. 2. Arrange grapes in a single layer on a

wire rack set in a jelly-roll pan coated with cooking spray. Bake at 325° for 1 hour and 15 minutes or until slightly shriveled. Cool on wire rack. 3. While grapes bake, combine oil and rosemary in a small microwave-safe dish; microwave at HIGH 40 seconds. Remove from microwave, and let stand 20 minutes. Strain through a sieve into a bowl; discard solids. 4. Place kale in a large bowl; massage kale with hands until tender and dark green. Add strained oil, vinegar, and salt; toss to coat. Add roasted grapes, chicken, lemon juice, green onions, and celery; toss. Top with cheese. serVes 6 (serving size: about 1 1⁄4 cups) Calories 342; Fat 14.3g (sat 4.3g, mono 6.4g, poly 1.5g); protein 34g; Carb 22g; Fiber 3g; Chol 98mg; iron 2mg; sodiUm 541mg; CalC 255mg

138 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

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 6 .

A DV E R T I S E M E N T

! h c n u b a s k n a Th FoodCorps is proud to work with our Corporate Council to connect kids to real food and help them grow up healthy. What we feed our children, and what we teach them about food in school shapes how they learn, how they grow and how long they will live. Thanks to the support of our Corporate Council members, FoodCorps is working to ensure that our children’s future is a healthy one.

Learn mor e about FoodCorps and our Corpor ate Council member s w w w.foodcorps.or g ®

®

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Creamy, Light Fettuccine Alfredo Cut the heavy cream and save a day’s worth of sat fat with this cheesy, veggie-packed pasta. Fettuccine AlFredo with AspArAgus

to regain the creaminess, warm 1⁄4 cup fat-free milk in a saucepan; add leftover pasta. reheat gently; stir occasionally.

The splash of vodka works as a ﬂavor enhancer, adding a little jolt to the creamy sauce. 8 ounces uncooked fettuccine 1 teaspoon olive oil 1 pound fresh asparagus spears, trimmed and cut into 2-inch pieces 3⁄ 4 teaspoon kosher salt, divided 1⁄ 2 teaspoon black pepper, divided 1 teaspoon grated lemon rind 2 teaspoons fresh lemon juice 1 tablespoon butter 1 tablespoon vodka or water 4 garlic cloves, minced 2 ounces 1⁄3-less-fat cream cheese 1⁄ 4 cup fat-free milk 1.5 ounces vegetarian parmesan cheese, grated (about 6 tablespoons) 1 tablespoon chopped fresh chives 1. Cook pasta according to package directions. Drain in a colander over a bowl. Reserve 14⁄ cup pasta water. 2. Heat a large skillet over mediumhigh heat. Add oil to pan; swirl to coat. Add asparagus, 14⁄ teaspoon salt, and 1⁄ 4 teaspoon pepper; sauté 6 minutes or until crisp-tender. Remove from heat. Add rind and juice; toss. Keep warm. 3. Melt butter in a medium saucepan over medium heat. Add vodka and garlic; cook 1 minute. Add cream cheese, stirring until smooth. Stir in milk, Parmesan cheese, remaining 1⁄ 1 2 teaspoon salt, and remaining 4⁄ teaspoon pepper. Stir in reserved pasta water, pasta, and asparagus; toss to coat noodles. Sprinkle with chives. serVes 4 (serving size: about 2 cups) cAlories 365; FAt 11.2g (sat 5.9g, mono 3.3g, poly 0.6g); protein 16g; cArb 50g; Fiber 4g; chol 28mg; iron 4mg; sodium 609mg; cAlc 212mg

—recipe by tiﬀany Vickers davis 140 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

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 6 .

p h o t o g r a p h y: c o l i n c l a r 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

leftovers?

Hands-on: 23 min. Total: 23 min.

A DV ERT I S EM EN T

NO TIME TO COOK HEALTHY? NO PROBLEM!

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Feed 4 for Less Than $10 Go big, go bold: Turn up the ﬂavor with vibrant accents of citrus, chiles, and herbs.

$ 2.45

Vietnamese barbecue Pork and noodle salad Hands-on: 20 min. Total: 1 hr. 35 min.

Sambal oelek is a condiment you’ll be happy to have on hand. Made by grinding together chiles, vinegar or lime, a touch of sugar, and salt, it’s great in marinades and salad dressings, or it can add heat and complexity to a fruity mango salsa. 5 teaspoons dark sesame oil, divided 2 tablespoons lower-sodium soy sauce 1⁄ 1 2 tablespoons sambal oelek (ground fresh chile paste) 1 tablespoon brown sugar 6 garlic cloves, chopped 1 large shallot, chopped 1 (12-ounce) pork tenderloin cooking spray 142 c o o k i n g l i g h t s e P t e m b e r 2 0 1 4

6 1 2 1 1⁄ 2 2

ounces uncooked rice vermicelli tablespoon fresh lime juice cups sliced romaine lettuce cup thinly sliced cucumber cup julienne-cut carrot tablespoons chopped dry-roasted, unsalted peanuts 4 lime wedges

1. Combine 1 tablespoon sesame oil and next 5 ingredients (through shallot) in a mini food processor; process until smooth. Place pork in a large zip-top plastic bag. Set aside 1⁄ 4 cup marinade; add remaining marinade to bag, and seal. Marinate pork in refrigerator 1 hour, turning after 30 minutes. 2. Preheat oven to 450°. 3. Remove pork from bag; discard remaining marinade. Place pork on a

broiler pan coated with cooking spray. Cook 25 minutes or until a thermometer inserted in thickest portion registers 140°. Let pork stand 10 minutes; thinly slice. 4. Cook noodles according to the package directions; drain and toss with remaining 2 teaspoons sesame oil and lime juice. Divide noodles evenly among 4 bowls, and top each serving with 1⁄2 cup lettuce, 14⁄ cup cucumber, and 2 tablespoons carrot. Drizzle each serving with 1 tablespoon reserved marinade. Divide pork slices evenly among bowls; top each serving with 11 ⁄2 teaspoons chopped peanuts and 1 lime wedge. serVes 4 (serving size: 1 salad) calories 373; Fat 10.1g (sat 1.8g, mono 4.1g, poly 3.5g); Protein 21g; carb 51g; Fiber 2g; cHol 55mg; iron 3mg; sodium 455mg; calc 53mg

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 6 .

p h o t o g r a p h y: r ya n d a u s c h ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : l i n d s e y l o w e r

per serVING

What's Your Recipe? 1 beam of sunlight 4 scratches on the head 1 long purr Let sit Makes a lifelong friend.

Serve over and over.

Real Meat. All Natural. The Right Ingredients. Nature's Recipe®. © Nature’s Recipe, LLC. All Rights Reserved.

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This fresh herb chutney is the perfect quick condiment for meat—try with beef or lamb.

mellow

tame quinoa’s bitter edge by replacing 25% of the water with white wine.

Grilled cHicken tHiGHs witH cilantro-mint cHutney Hands-on: 31 min. Total: 2 hr. 41 min.

Serve this moist chicken dish over brown rice. For a refreshing side, sprinkle beefsteak tomato and cucumber slices with black pepper, and then drizzle with olive oil and lemon juice. 3 tablespoons grated fresh onion teaspoon ground red pepper 10 garlic cloves, minced 2 1⁄2 tablespoons canola oil, divided 2 teaspoons ground cumin, divided 4 (6-ounce) bone-in chicken thighs 1⁄ 2 teaspoon kosher salt, divided cooking spray 1 cup cilantro leaves 1⁄ 2 cup mint leaves 1⁄ 3 cup chopped green onions 2 teaspoons chopped seeded jalapeño pepper

$ 2.34 per serVING

w h at i s budget cooking?

prices are derived from midsized-city supermarkets. side dishes mentioned in recipe notes are included in the cost of the meal. for specialty or highly perishable ingredients, like some asian sauces or fresh herbs, we account for the entire cost of the ingredient. for staples and other ingredients, we include the cost for only the amount used. salt, pepper, and cooking spray are freebies.

1. Combine ﬁrst 3 ingredients in a large zip-top plastic bag; stir in 2 tablespoons oil and 134⁄ teaspoons cumin. Add chicken to bag, seal, and massage marinade into chicken. Marinate in refrigerator 2 hours. 2. Preheat grill to medium-high heat. 3. Remove chicken from bag. Sprinkle chicken with 14⁄ teaspoon salt. Place on grill rack coated with cooking spray; grill 8 minutes on each side. 4. Combine cilantro, mint, onions, and jalapeño in a food processor. Add remaining 11⁄2 teaspoons oil, remaining 1⁄ 1 4 teaspoon cumin, and 4⁄ teaspoon salt; process until smooth. Serve chicken topped with chutney. serVes 4 (serving size: 1 chicken thigh and about 1 1⁄2 tablespoons chutney) calories 331; Fat 24g (sat 4.8g, mono 11.8g, poly 5.5g); Protein 24g; carb 5g; Fiber 1g; cHol 135mg; iron 2mg; sodium 332mg; calc 46mg

—recipes by Julianna Grimes 144 c o o k i n g l i g h t s e P t e m b e r 2 0 1 4

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 6 .

p h o t o g r a p h y: ( t o p r i g h t ) r a n dy m ayo r

1⁄ 2

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Apple Streusel Muﬃns For these irresistible whole-grain goodies, it’s all about the drizzle.

Matisse reid

is a kid who cooks for friends and familY age: 13

maple-Y!

the verdict Mica (age 12) she thought the muﬃns tasted great. she especially liked the maple drizzle on top. HHHHHHHHHH

Katie (age 14) she said, “i wished there was more. next time, make a double batch.” HHHHHHHHHH

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Matisse (age 13) these muﬃns were light and ﬂuﬀy with just enough sweetness and tartness from the apple. HHHHHHHHHH

for recipe 146 c o o k i n g l i g h t s e p t e M b e r 2 0 1 4

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 6 .

p h o t o g r a p h y: r a n dy m ayo r ; 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 o r t r a i t : a n d r e w k a h l

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oday I made apple streusel muﬃns. Tey were so good they never actually made it to the table; we ate them straight out of the oven. If you don’t have buttermilk, you can make your own by adding 1 tablespoon lemon juice or vinegar to 1 cup milk. Some of the taste testers thought the apples in the muﬃns weren’t cooked enough. I liked the texture of the apples, but you could always blanch them for a couple of minutes in boiling water and then cool them before adding to the batter so they’re more tender. Te maple drizzle gave these a dessert-style twist; I loved the sweet hit it added. My mom is pretty good at making muﬃns, but I think these beat hers. You’ll love them, too.”

© 2014 Pepperidge Farm, Incorporated.

Because you want to give them the sun, the moon and sweet swirls of cinnamon.

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If you can ensure these won’t get eaten beforehand, enjoy for breakfast with Greek yogurt.

apple streusel Muffins with Maple Drizzle Hands-on: 25 min. Total: 45 min.

streusel: 2 tablespoons oldfashioned rolled oats 2 tablespoons spelt ﬂour 1 tablespoon brown sugar 1 tablespoon butter, melted 1⁄ 2 teaspoon ground cinnamon muﬃns: 5 ounces spelt ﬂour (about 1 cup) 2.5 ounces whole-wheat pastry ﬂour (about 1⁄2 cup)

2 teaspoons ground cinnamon 1 1⁄2 teaspoons baking powder 1⁄ 2 teaspoon baking soda 1⁄ 4 teaspoon kosher salt 3⁄ 4 cup low-fat buttermilk 1⁄ 2 cup brown sugar 2 tablespoons canola oil 1 tablespoon butter, melted 1 large egg, lightly beaten 1 granny smith apple, diced (about 1 1⁄4 cups) 1⁄ 2 cup powdered sugar 2 tablespoons maple syrup 1⁄ 2 teaspoon water 1. Preheat oven to 400°. 2. To prepare streusel,

combine ﬁrst 5 ingredients in a bowl; set aside. 3. To prepare muﬃns, weigh or spoon 5 ounces spelt ﬂour and whole-wheat pastry ﬂour into dry measuring cups; level with a knife. Combine ﬂours, cinnamon, baking powder, baking soda, and salt in a medium bowl. 4. Combine buttermilk, 1 ⁄2 cup sugar, oil, 1 tablespoon melted butter, and egg in a bowl. Add buttermilk mixture to ﬂour mixture, stirring just until combined. Fold in apple. Divide batter among 12 paper-lined

slice it

Use a serrated knife to get clean, even tomato slices. the “teeth” grab hold of the thin skin and won’t slip.

muﬃn cups; top evenly with streusel. Bake at 400° for 16 minutes or until a wooden pick inserted in the center comes out with moist crumbs clinging. Cool in pan 5 minutes. Remove from pan; cool completely. 5. Combine powdered sugar, syrup, and 1 ⁄2 teaspoon water in a bowl; stir until smooth. Drizzle evenly over muﬃns. serVes 12 (serving size: 1 muﬃn) calOries 194; fat 5.2g (sat 1.6g, mono 2.2g, poly 0.8g); prOtein 4g; carb 35g; fiber 2g; chOl 21mg; irOn 1mg; sODiuM 196mg; calc 77mg

You can’t measure the importance of teaching them to cook. Ben’s Beginners™ is a movement that’s helping families eat better by cooking together. Everyone wins when kids are given the power to cook. Learn more at UncleBens.com

—recipe by christine burns rudalevige

Dried Red Lentils These legumes cook to a creamy texture that enriches many dishes.

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turN the page

for recipe 150 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

Naomi duguid

awardwinning cookbook author

burgers

love having a stash of red lentils (actually they are a gorgeous orangepink color) in a glass jar in my pantry—they are just so beautiful. Tey are also a ﬂexible go-to ingredient: Tey cook quickly in boiling water (about 20 minutes), provide protein and substance (especially valuable if cooking for vegetarians or vegans), and lend themselves to many dishes. And because they are dried, they keep almost indeﬁnitely when stored in a dry, airtight container. In India, red lentils are known as masoor dal and often boiled until soft (usually in a proportion of 3 cups water to 1 cup lentils), then ﬂavored with fried minced onions and spices. Tis is traditionally eaten with rice and chapati (Indian ﬂatbread), but you can also serve it as a soup course in a Western meal. I like to knead cooked mashed red lentils into a standard yeast dough to give more protein heft to the bread. It’s delicious. But one of the most interesting ways to prepare red lentils is to make meatless “burgers,” spiced with onion and a little tomato paste, as well as a generous squeeze of lemon juice. You can make them ahead and serve them at room temperature as an appetizer or as a vegetarian main course, or instead you can shape them ahead, then pan-fry and serve them hot.

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 6 .

p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; 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 o r t r a i t : ay n a c h i b i s

test kitchen confidential

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A little

flax seed

goes a long way.

ﬂax seeds

select almonds

crunchy clusters

When you add ﬂax seeds to our Non-GMO Projectt Veriﬁed cereal, you end up with a delicious bowl of goodness. And when you create this kind of positivity, the efect could go on and on and on.

®, TM, © 2014 Kashi Company

test kitchen confidential

Red lentils are rich in protein: 17 grams in 1 cup of cooked legumes.

reD LeNtIL bUrgers Hands-on: 40 min. Total: 60 min.

The classic version of these meatless burgers comes from Turkey, where cooked lentils are combined with ﬁne bulgur to make the “meat” for the patties. I tend to have rice on hand more often, so I use that instead. Lightly wet your hands before shaping the patties; the water helps prevent the mixture from sticking to your skin. Serve cooked burgers on leaf lettuce if you wish, sprinkled with fresh herbs, and put out lemon wedges, a bowl of chopped cucumber, and a chile sauce or a creamy yogurt-based sauce as accompaniments. Cooked patties freeze well; reheat in the oven at 350° for 10 minutes or until heated. 1 1 3 3 1 1⁄ 2 1⁄ 4 2 1 1⁄4 3⁄ 4 6

cup dried small red lentils cup uncooked long-grain white rice tablespoons olive oil, divided tablespoons chopped green onions tablespoon tomato paste teaspoon ground red pepper cup chopped fresh cilantro, divided tablespoons fresh lemon juice teaspoons kosher salt cup diced english cucumber lemon wedges

1. Rinse and drain lentils; place lentils

and rice in a large saucepan. Cover with water to 3 inches above lentil

Quinoa

gets nutrition rolling.

mixture; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until lentils and rice are tender. Drain. 2. Place lentil mixture in a food processor; pulse until ﬁnely chopped. Set aside (keep mixture in processor). 3. Heat a large skillet over medium heat. Add 1 tablespoon oil to pan; swirl to coat. Add green onions to pan; cook 2 minutes or until softened. Stir in tomato paste and red pepper; cook 1 minute, stirring frequently. Add green onion mixture, 2 tablespoons cilantro, lemon juice, and salt to food processor; process until combined. 4. Divide mixture into 12 equal portions, gently shaping each into a 1⁄ 2-inch-thick patty. Return skillet to medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add 6 patties to pan; cook 3 minutes on each side or until browned. Remove cooked patties from pan. Repeat procedure with remaining 1 tablespoon oil and 6 patties. Sprinkle with remaining 2 tablespoons cilantro. Serve patties with cucumber and lemon wedges. serVes 6 (serving size: 2 patties, 2 tablespoons cucumber, and 1 lemon wedge) CALOrIes 249; FAt 7.6g (sat 1g, mono 5g, poly 0.8g); prOteIN 10g; CArb 35g; FIber 5g; CHOL 0mg; IrON 3mg; sODIUm 414mg; CALC 24mg

m i c r o w av e t i p

W

e’re at the tail end of sweet corn season, so get in as much fresh corn goodness as you can. it’s a whole grain, after all. but those silks and husks can be a mess to deal with, right? not if you use this cooking method, perhaps the easiest way to cook corn i’ve ever tried. simply place two unshucked ears in the microwave—seriously, don’t prep them in any way. microwave at high for 7 to 8 minutes. let the corn cool slightly, and then remove husks and silks; they come right oﬀ cleanly and eﬀortlessly. you can also try this for a showier reveal: cut oﬀ the fatter base end of the corn. hold the cob by the top, where the silks come out, and give it a squeeze. the pristine cob will slide out cleanly. brush with a little melted butter, and you’re good to go. —Ann taylor pittman

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 153

®, TM, © 2014 Kashi Company

Easiest Technique for Clean Cobs

test kitchen confidential

slow cooker

Easiest Red Beans and Rice Big, bold N’awlins ﬂavor builds in the slow cooker while you’re at work.

Slow Cooker red BeanS and riCe Hands-on: 30 min. Total: 16 hr. 30 min.

1 pound dried red kidney beans 1 tablespoon olive oil 1 pound andouille sausage, quartered lengthwise and cut crosswise into 3⁄ 4-inch pieces 1⁄ 1 2 cups chopped onion 1 1⁄2 cups chopped poblano chile 1 cup diced celery 2 tablespoons chopped fresh thyme 1⁄ 2 teaspoon kosher salt 10 garlic cloves, crushed 1 (12-ounce) can lager-style beer (such as budweiser) 4 cups unsalted chicken stock (such as swanson) 1⁄ 2 teaspoon ground red pepper 1⁄ 4 teaspoon freshly ground black pepper 3 bay leaves 1⁄ 2 cup thinly sliced green onions, divided

2 tablespoons cider vinegar 4 cups hot cooked long-grain rice 1. Sort and wash beans; place in a large saucepan. Cover with water to 2 inches above beans; cover and let stand 8 hours. Drain beans. 2. Return beans to saucepan. Cover with water to 2 inches above beans; bring to a boil. Cook 10 minutes; drain. 3. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add sausage; cook 6 minutes or until browned. Add onion and next 5 ingredients (through garlic); cook 8 minutes. Stir in beer; bring

154 c o o k i n g l i g h t S e P T e M B e r 2 0 1 4

to a boil. Cook 2 minutes, scraping pan to loosen browned bits. Place sausage mixture in a 6-quart electric slow cooker. Add beans, stock, red pepper, black pepper, and bay leaves. Cover and cook on LOW for 8 hours. 4. Discard bay leaves. Stir in 14⁄ cup green onions and vinegar. Serve over rice; sprinkle with remaining 1⁄ 4 cup green onions. SerVeS 8 (serving size: 1 cup bean mixture, 1⁄ 1 2 cup rice, and 1 ⁄2 teaspoons green onions) CalorieS 486; FaT 10.1g (sat 3.3g, mono 5.2g, poly 0.8g); ProTein 30g; CarB 65g; FiBer 16g; CHol 33mg; iron 7mg; SodiUM 634mg; CalC 117mg

—recipe by robin Bashinsky

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 6 .

p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : l i n d s e y l o w e r

Don’t be turned oﬀ by the total time this recipe requires: Eight hours are simply for soaking beans overnight, and another eight are for hands-oﬀ cooking. Because dried kidney beans contain a toxin that’s not killed at the low temperatures of the slow cooker, we boil them briskly for 10 minutes ﬁrst; don’t be tempted to skip this step.

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test kitchen confidential

6 Stellar Soup Toppers Simple butternut squash soup is a perfect base for both creamy and crunchy toppers.

1 4

2 3

For Simple Butternut Soup:

combine 3 1 ⁄2 pounds cooked peeled butternut squash; 4 cups fat-free, lower-sodium chicken broth; 1 cup water; and 3⁄ 4 teaspoon salt in a blender. puree until smooth. ladle soup into 8 bowls; top with one of these ﬁnishers.

1

FontIna and basIL CroUtons preheat oven to 400°. cut 3 ounces baguette into 8 (1⁄2-inch-thick) slices; rub each with sliced garlic. place on a baking sheet coated with cooking spray; coat tops of bread with cooking spray. bake 5 minutes, turning once. combine 1⁄ 3 cup grated fontina cheese, 1 1⁄2 tablespoons chopped fresh basil, and 1⁄ 4 teaspoon crushed red pepper. divide among toasted bread rounds. bake 4 minutes. serVes 8 (serving size: 1 crouton) CaLorIes 41; Fat 1.5g (sat 0.9g); sodIUm 98mg

5

2

beet Cream wIth Goat Cheese and ChIVes place 1⁄4 cup pickled beets, 3 tablespoons light whipping cream, 3 tablespoons water, and 1⁄2 teaspoon honey in a blender. process until smooth. swirl 1 tablespoon cream into each bowl; top with 1 1⁄2 teaspoons goat cheese and 1⁄2 teaspoon chives. serVes 8 (serving size: 1 table spoon beet cream, 1 1⁄2 teaspoons goat cheese, and 1⁄2 teaspoon chives) CaLorIes 33; Fat 2.4g (sat 1.6g); sodIUm 35mg

3

spICed popCorn and baCon cook 1 bacon slice in a nonstick skillet until crisp. remove bacon from pan, reserving

156 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

drippings; crumble bacon. toss 1 cup hot air-popped popcorn in reserved drippings with crumbled bacon, 1 tablespoon brown sugar, 1⁄ 2 teaspoon chili powder, 1⁄ 4 teaspoon kosher salt, and 1⁄4 teaspoon ground red pepper. serVes 8 (serving size: 2 tablespoons) CaLorIes 37; Fat 2.8g (sat 1g); sodIUm 95mg

4

parmesan and shaLLot CrIsps preheat oven to 300°. sauté 1 large sliced shallot in 1 teaspoon olive oil until lightly browned. grate 3 ounces ParmigianoReggiano cheese (about 3⁄ 4 cup) into a bowl. spoon cheese into 8 equal mounds on a parchment-lined baking sheet. flatten mounds

6

with the back of a spoon, and gently press shallot slices into each. bake 20 minutes or until golden. serVes 8 (serving size: 1 crisp) CaLorIes 53; Fat 3.6g (sat 1.9g); sodIUm 163mg

5

ChIpotLe KaLe ChIps preheat oven to 425°. toss 1 cup chopped kale leaves (stemmed) with 1 teaspoon olive oil, 1⁄ 4 teaspoon kosher salt, and 1⁄4 teaspoon chipotle chile powder. arrange kale on a baking sheet. bake 8 minutes. serVes 8 (serving size: 1 tablespoon) CaLorIes 9; Fat 0.6g (sat 0.1g); sodIUm 66mg

roasted red pepper and Cream place 1⁄2 cup bottled roasted red bell peppers, 1 1⁄2 teaspoons extra-virgin olive oil, 1⁄2 teaspoon ground cumin, and 1 garlic clove in a food processor; process until smooth. drizzle 1 tablespoon puree over soup in each bowl; top with 1 tablespoon light sour cream and freshly ground black pepper. serVes 8 (serving size: 1 tablespoon puree and 1 tablespoon sour cream) CaLorIes 34; Fat 2.7g (sat 1.3g); sodIUm 30mg

—recipes by darcy Lenz and Cheryl slocum

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 6 .

p h o t o g r a p h y: r a n dy m ayo r ; 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

serVes 8 CaLorIes 92; Fat 0.2g (sat 0g); sodIUm 294mg

6

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12 veggie burgers. All a good source of protein. All ready to be grilled up, piled on and taken down.

See nutrition information for sodium content.

p h o t o g r a p h y: ( l e f t t o r i g h t ) j o h n n y a u t r y, i a i n b a g w e l l , b e c k y l u i g a r t - s tay n e r , j o h n n y a u t r y, a n d m a r y b r i t t o n s e n s e n e y

Every Sunday, we publish a week of Cooking Light dinner plans—new recipes from this issue matched with previously published favorites. Each meal is designed to be ready and on the table in 45 minutes or less. Here’s one week. Get the rest each Sunday at CookingLight.com/SundayStrategist.

A dozen

Monday

tueSday

WedneSday tHuRSday

burgers you can throw on thegrill.

orzo Salad with Spicy Buttermilk dressing

Grilled Individual Hawaiian Pizzas

Greek-Style Pork Chops

this issue, page 130

+ Spinach Salad

+ Homemade Pita Chips with Red Pepper dip

FRIday

different veggie

Spiced Pork Grilled tenderloin Salmon and with Sautéed Brown Butter apples Couscous

+

Dessert Bonus:

Baby Potatoes Honey Glazed with tomato- Plums with Corn Sauté almonds and Crème Fraîche

Get these recipes at CookingLight.com/sundaystrategist.

nutrition numbers

Cooking Light recipe guidelines are calculated based on healthy daily requirements for three meals plus snacks. find out how the numbers work for you @ cookinglight.com/nutritionguidelines.

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 159

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cooking light® (issn 0886-4446) is published monthly (except January/February) by time inc. lifestyle group, 2100 lakeshore Drive, Birmingham, Al 35209. Periodicals postage paid at Birmingham, Alabama, and at additional mailing oﬃces. PostmAster: Please send changes of address to cooking light, customer service, P.o. Box 62376, tampa, Fl 33662-2376. canada Post Publications mail Agreement no. 40110178. return undeliverable canada addresses to: Postal stn. A, P.o. Box 4323, toronto, on, m5W 3h1. gst# 81996300rt0001. copyright 2014 by time inc. lifestyle group. title “cooking light” is a registered trademark of time inc. lifestyle group. cooking light cannot be held responsible for any unsolicited material. U.s. subscriptions: $22 for one year. Please allow six to eight weeks for shipment on new subscriptions and for changes of address. For helP With yoUr sUBscriPtion, call 800-336-0125, or write cooking light subscriber Assistance, P.o. Box 62376, tampa, Fl 33662-2376.

key

kiD fRiEnDly ● QUick & EASy ● fREEzABlE ● MAkE AhEAD ● VEGEtARiAn ● GlUtEn fREE* ●

*Read labels carefully; gluten hides in unexpected places.

BEVERAGES ●●●

creamy, Dreamy tropical smoothie p.90

BREADS ●●●

Apple streusel muffins with maple Drizzle p.149 ● ● ● ● cheesy corn Bread croutons p.119 ● ● ● Jammin’ oat muffins p.92

DESSERtS ●●

grilled Bananas on sugared rum toast p.73 ● grilled Fig toast p.73

GRAinS ●●● ●●●

●●●

●●●●

●●●

●●●

●●●●

●●

september recipe index

Asian stir-Fry Quinoa Bowl p.99 Black Bean Quinoa salad with chipotle steak p.98 cashew chicken Wheat Berry salad with Peas p.101 cauliflower and chickpea Quinoa with tahini Drizzle p.98 cherry, chicken, and Pecan Wheat Berry salad p.99 kale caesar Quinoa salad with roasted chicken p.98 roasted carrot, chicken, and grape Quinoa Bowl p.98 smoked salmon–Wheat Berry salad with caperyogurt Dressing p.99

●●

tuna, olive, and Wheat Berry salad p.101 ● ● ● ● Wheat Berry salad with melon and Feta p.101

MAin DiShES

●●●

●● ●●

beef

carne Asada Pizza p.132 ● ● ginger steak with sesame Brown rice p.61 ● ● lemon-Pepper Flank steak tacos p.113

●●●● ●● ●●●● ●●●●

fish & shellfish ●●●

creamy smoked salmon and Dill Frittata p.36 ● ● ● smoky tilapia tacos p.114 ● ● tilapia and Fennelyogurt sauce p.64 pOrK ●●● ●●●

●● ●●● ●

Broccoli, Pancetta, and Parmesan Frittata p.83 creamy, cheesy Double-Potato hash Brown casserole p.40 grilled individual hawaiian Pizzas p.130 slow cooker red Beans and rice p.154 smoky Pork stir-Fry p.22

● ●●●●● ●●●●

pOultry ●●

●● ●●● ●

●● ●●

Apricot-rosemary chicken thighs with roasted Almond couscous p.28 BBQ Pizza with slaw p.131 Dijon-herb chicken thighs p.62 grilled chicken thighs with cilantro-mint chutney p.144 sausage, Feta, and kale Frittata p.37 sweet Potatoes with cinnamon chicken and cashews p.117

●●●●●

vegetarian

●●●●●

caprese Pizza p.131 cheddar, Broccoli, and Barley sweet Potatoes p.117 chilaquiles and eggs p.89 Deep-Dish mushroom and onion Pizza p.134 Feta, green onion, and Asparagus Frittata p.36 mushroom, leek, and Fontina Frittata p.37 ratatouille Pizza p.134 red lentil Burgers p.153 two-tomato, Basil, and goat cheese Frittata p.36

●● ●●●●● ●●●●● ●●●

●●●● ●●● ●

MiScEllAnEOUS ●●●●

●●●● ●●● ●●●● ●●●● ●●●

●●●●

spinach and ham stuffed Baked Potatoes p.67 ● ● ● spinach, ham, and gruyère Frittata p.37

Vietnamese caramel chicken p.28

Beet cream with goat cheese and chives p.156 chipotle kale chips p.156 Fontina and Basil croutons p.156 Parmesan and shallot crisps p.156 roasted red Pepper and cream p.156 spiced Popcorn and Bacon p.156

PAStA ●●●

Broccoli and Pecorino Pesto Pasta p.22 ● ● ● ● caprese mac and cheese p.58 ● ● ● Fettuccine Alfredo with Asparagus p.140 ● ● two-Pea Pasta with Bacon Breadcrumbs p.24

SAlADS ●●●● ●●●● ●● ●● ●●●

Apple and Almond salad p.67 cabbage and mango slaw p.113 chicken and roasted grape salad p.138 chili-Basil slaw p.61 chopped tricolor salad p.58

edamame succotash salad p.27 greek-style edamame salad p.27 marinated Beet salad p.12 radish and chive edamame salad p.27 sesame-carrot edamame salad p.27 shaved BroccoliApple salad with tarragon Dressing and Bacon p.83 shaved carrot salad p.64 tomato-Basil Bread salad p.62 Vietnamese Barbecue Pork and noodle salad p.142

SAnDwichES ●●●

Banana–Almond Butter French toast sandwiches p.90 ● ● crab cake sliders with yogurt-Dill sauce p.49

●●●

root Beer sloppy Joes p.24

SAUcES ●●

green Broccoli spread p.81

SiDES ●●●●

charred Broccoli with orange Browned Butter p.81 ● ● ● Perfect roasted sweet Potatoes p.117 ● ● red Pepper couscous p.64

●●●●

simmered Pinto Beans with chipotle sour cream p.114 ● ● ● ● ● toasted corn and tomato chili topping p.120

SOUPS & StEwS Five-Bean chili p.119 shrimp and corn chowder p.31 ● ● ● ● simple Butternut soup p.156

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s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 163

Get the full recipe and watch our how-to video at Cooking Light.com/ Wow.

We have discovered a lovely way to spruce up your bread basket. With our herb lamination technique, you can turn your favorite biscuits into botanical works of art that are infused with the ﬂavors of sage, parsley, rosemary, or thyme. Tey’re great alongside soup or roast chicken at dinner or with a breakfast or brunch spread. Lamination is not quite as simple as laying fresh herbs across biscuit dough or cooked biscuits, though; there are a couple of easy tricks (blanching is one) to keep the color vibrant and the herbs pressed and in place. Watch how we do it on the video and get the full recipe at CookingLight.com/Wow. —idea by ann taylor pittman

164 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4

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HerbLaminated Biscuits

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