Cooking Light 2016 08

GRILLED FLANK STEAK 3 WAYS P. 63 HONEY POWER! Newsweetand savoryideas P. 142 SLOW COOKER SUMMER CHOWDER P. 48 Plus BIGFlavors EASYRecipes AUGUST 2016 ...

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EFFORTLESS SUMMER DESSERTS

5-INGREDIENT DINNERS THAT DAZZLE

NO-COOK FARMERS’ MARKET MEALS

P. 154

P. 126

P. 73

AUGUST 2016

BIG Flavors EASY Recipes

FAM I LYSTYLE FAJ ITAS! RECI PE P. 54

Plus GRILLED FLANK STEAK 3 WAYS P. 63

HONEY POWER! New sweet and savory ideas P. 142

SLOW COOKER SUMMER CHOWDER P. 48

Revolutionary features. Chef-inspired design. Endless potential. Behold, the first-ever black stainless kitchen.

®/™ ©2016 KitchenAid. All rights reserved.

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VO L . 3 0/ N O. 7

152

p.

Features

Bee-utiful Summer Salad

5-Ingredient Dishes That Dazzle p. 126 Keep it simple with powerhouse ingredients that deliver big flavor.

A Beekeeper in the Kitchen p. 142

P H O T O G R A P H Y: ( T O P A N D M I D D L E ) H E C T O R M A N U E L S A N C H E Z . ( L E F T A N D R I G H T ) J E N N I F E R C A U S E Y

An inside look at how honey is made and 7 delicious ways to use it

Easiest-Ever Summer Desserts p. 154 Easy yet elegant fruitcentric treats for hot days

ON THE COVER PHOTOGRAPHY

Jennifer Causey FOOD STYLING

Chelsea Zimmer PROP STYLING

Heather Chadduck Hillegas

3 STAFF

FAVES TO COOK RIGHT NOW

SUMMER ON A PLATE

BROILER MAGIC

REVAMPED CLASSIC

A dinner featuring fresh corn, yellow squash, and ripe tomatoes? Sign us up, please. p. 36

Irresistible char comes from the oven, making these wings an allyear treat. p. 151

Potato salad gets way more interesting when you add mushrooms and miso. p. 134 AUGUST 2016 COOKING LIGHT 1

A third of what we eat wouldn’t exist without honeybees.”

LET US INTRODUCE THE NITRO-BREW CREW

p. 142

p. 12

p. 48

Slow cooker chowder

30 Fast chicken p.

p. 38

Let’s Get Cooking!

Dinner Tonight

Healthy Habits

Kitchen Confdential

9 | Ingredient Seasonal oﬀerings from Maille mustard

17 | Dinner Tonight Fast family recipes

91 | Nutrient Habit Should you be taking supplements?

161 | How To Pan-charring vegetables, slicing ﬂank steak

10 | Today’s Special Cold noodle salad from Erik Anderson and Jamie Malone 12 | Drink Nitrogen-brewed coﬀee and beer 14 | Help Me, Kenji 5 ingredients Kenji needs on a desert island

35 | Superfast! 20-minute cooking 48 | Slow Cooker Corn and potato chowder with shrimp 54 | Entertain with Ease Chicken fajitas for all 56 | Kids in the Kitchen Te best chicken ﬁngers 63 | Cook Once, Eat 3x Flank steak 68 | Freeze It Wonton soup

Nutrition Made Easy We love these mustards p. 9

2 COOKING LIGHT AUGUST 2016

73 | Raw Food Guide Tis summer, enjoy the health beneﬁts of avoiding the oven. 82 | Recipe Makeover No-cook pad Tai

96 | Beauty Habit Pineapple’s polishing powers; drugstore cleansers; Siri Daly 102 | Social Habit Te truth about hydration 104 | Travel Habit Portland in 10,000 steps and 2,000 calories 107 | CL Diet Habit Hawaiian poke bowls

Cooking Departments 113 | Grow. Harvest. Cook. Pepper plants 121 | The Ritual Italian tomato sauce 168 | Wow! Flavored ﬁnishing salts

162 | Prep-Wise 10 things your butcher can do for you 164 | Use It Up Challenge Umami-bomb nori

& the rest... 4 | Editor’s Note 6 | Letters 166 | Recipe Index

P H O T O G R A P H Y: J E N N I F E R C A U S E Y. ( M U S TA R D S ) I A I N B A G W E L L . ( B O T T L E ) C A I T L I N B E N S E L

dinner

Fish tacos with sweet pickle sauce

“MY WISH IS TO BE A HOLLYWOOD STUNT DRIVER.”

Professional driver on closed course. Do not attempt. Prototype shown with options. Production model will vary. ©2016 Toyota Motor Sales, U.S.A., Inc.

THERE’S AN UNSPOKEN

commandment among jaded food journalist types that goes something like this: Tou shalt avoid cliché by not writing about thy grandmother’s cooking. I break the rule often, though I pledge with my right hand on my grandmother’s duct tape– bound Joy of Cooking to observe it today. To be sure, Pat Erichson, or Mom Pat, as her nine grandkids aﬀectionately

called her, was a great cook, but more than that, she was a woman of letters—literally thousands of them. Te family grammarian (she would have questioned my choice of the adverb in the previous sentence), Mom Pat spent an hour every day writing friends and family. Long-distance phone calls were expensive, so she used her 1956 Royal HH model typewriter to share the day’s news from Asheville, North

4 COOKING LIGHT AUGUST 2016

Carolina, with her friends back in California and, later, with her daughters in college. In the early aughts, Mom Pat received a computer and gave me her Royal. Her newfound digital prowess and proliﬁc emails to our sprawling extended family earned the octogenarian a new nickname: Te Information Superhighway. I keep the typewriter in my oﬃce to remind me of our shared love of words.

HUNTER LEWIS

[email protected] @NotesFromACook

P H O T O G R A P H Y: D A N I E L A G E E ; P R O P S T Y L I N G : C L A I R E S P O L L E N

INFORMATION SUPERHIGHWAY

Te machine weighs about 35 more pounds than my iPhone, one of the primary tools I use to ﬁnd Cooking Light recipes, check our Instagram feed, pin images on Pinterest, and watch our team cook in Facebook Live videos. If you’re one of the millions who do the same, you’ll begin to notice some changes to our site in the coming weeks that will make it easier to use on every device. Stacey Rivera, our incredibly talented digital content director, is leading the transformation. Te spirit of continual evolution fuels our design in print and online, and our goal— always—is to make the recipes, images, and stories more joyful, more engaging, and more empowering. Mom Pat’s Royal collects dust behind my desk as I write this on a laptop. No doubt, if she were alive today she would continue to adapt, as cookinglight.com will. Tools matter, and so does the medium, maybe now more than ever. Still, another cliché endures in this age of disruption: Te message matters most.

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@cookinglight

6

FACEBOOK PEARLS OF WISDOM

TUB READ

I just wanted to comment on how much I enjoyed the Ritual article in the May issue (page 101). I am also a sansei (third-generation JapaneseAmerican) of the generation of the author’s mother. I was ﬂooded with memories of washing the rice and watching it cook over the stove prior to the electric rice cooker days. I made several copies of the article to share with my family members and friends, even hard copy mailings to those who don’t live near me. Everyone so enjoyed the article. Domo arigato!

You guys have done it again! Every night I take a bath and read through my Cooking Light and dog-ear each page that I want to try. The past three issues I’ve pretty much tagged every single page. I’ve tried a handful of the recipes, and I will deﬁnitely be continuing on my journey. I have to get an entire binder just for your magazine!

Kenji López-Alt’s article regarding proper steak prep (June, page 12) was a winner! My husband and I have been completely dissatisfed with every steak we have tried making at home for years. After reading how to do it right, we tried it—and had the most amazing steaks for dinner tonight! Thank you for teaching techniques that make cooking at home better than any meal we can get eating out. KIM WARREN VIA EMAIL

REACH US ANYTIME, ANYWHERE

SPLIT DECISION

As someone who absolutely despises tomato soup, I must say that your version (June, page 46) was amazing! It hit all the right notes of being creamy, comforting, and easy enough to make.

We were drawn to the Spicy Thai Red Curry Beef (June, page 34) because of the picture, but after reading the recipe, we decided not to prepare the meal in a single skillet and instead sautéed the meat and vegetables separately. We’re glad we did, because it was delicious. However, we don’t believe it would have come out as nicely with everything prepared in a single skillet, as directed.

SARA GERDOM SAN DIEGO

CAROL AND DAVE RINGELBERG BRADFORD, VT

MRS. RANDY HISATOMI MORIN GILROY, CA

IT’S WHAT’S FOR DINNER

ERICA VIA EMAIL

SUPER SOUP

Zucchini-Ricotta Pizza “I never thought I’d like ricotta on my pizza, but this was delicious!” RITA RADKE

Grilled Chicken with TomatoAvocado Salad “This is my favorite Sunday dinner! It’s my weekly treat.” ASHLEY CONNOLLY

Food-wise, we spend $400 less at the grocery store [with the Cooking Light Diet]. I’m not doing drive-throughs anymore, and I’m not going into the store and just randomly shopping. My fridge is full of food right now. Real food! STEPHANIE ATWELL, APEX, NC

*Members following the Cooking Light Diet lose more than half a pound per week, on average.

Read Stephanie’s story at cookinglight .com/stephanie.

SPECIAL OFFER! 20% OFF USING DISCOUNT CODE AUG16 AT DIET.COOKINGLIGHT.COM/SAVENOW

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

SUBSCRIBERS If the Post Ofce alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within two years. Your bank may provide updates to the card information we have on ﬁle. You may opt out of this service at any time. MAILING LIST We make a portion of our mailing list available to reputable ﬁrms. If you would prefer that we not include your name, please call 800-336-0125. CUSTOMER SERVICE For change of address, payment, and other subscription questions, call 800-336-0125 or go to cookinglight.com/custsvc..SUBSCRIPTIONS & CUSTOMER SERVICE Web: cookinglight.com/custsvc Phone: 800-336-0125. COOKING LIGHT BOOKS 800-765-6400. COPYRIGHT PERMISSION 205-445-6047. EDITORIAL OFFICE For questions or comments, go to cookinglight.com/contact-us or write to 4100 Old Montgomery Highway, Birmingham, AL 35209.

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PRINTED IN THE USA

P H O T O G R A P H Y: ( P I Z Z A ) J E N N I F E R C A U S E Y. ( S A L A D ) J O H N N Y A U T R Y. ( P O R T R A I T ) C O U R T E S Y O F A I M E E L A I N E

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TRENDING

TASTES from

let’s get

COOKING LIGHT’S EDITORS

SPR EA D

P H O T O G R A P H Y: I A I N B A G W E L L ; 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 : A U D R E Y D AV I S

Maille, Oh My Our favorite French Dijon mustard, Maille (my-uh), offers a limited-run series, Collection les Jardins des Chefs, through August. With three vegforward flavors— olives–herbes de Provence; beethoney; and carrotshallot—they’re de rigueur for kicky wet rubs, standout sandwiches, dressy dressings, and nearly anything on your cookout table. maille.com

AUGUST 2016 COOKING LIGHT 9

let’s get cooking! COLD NOODLE SALAD WITH SESAME CRAB Active: 13 min. Total: 30 min.

3 cups water cup reduced-sodium soy sauce 1⁄ 2 cup mirin 1 tsp. sesame oil 4 oz. uncooked dried udon noodles (thick, round Japanese wheat noodles) 1⁄ 2 cup fresh or frozen English peas 1⁄ 2 cup fresh lump crabmeat, picked and drained 2 tsp. thinly sliced green onions 1⁄ 2 tsp. grated lemon rind 4 cilantro sprigs 1 jalapeño, seeded and thinly sliced Hot chili oil (optional) 1⁄ 2

Crab and Noodle Salad Minneapolis chefs Jamie Malone and Erik Anderson lay Asian flavors on this stone-cold stunner. BY AMANDA P OLICK CL What sparked the inspiration for this dish? EA This was originally a hot dish. When I was a kid, my mom never wanted to turn the oven on in the summer, so she made us cold noodles and tuna fish. So I thought, “What can I do to make it better but keep it a cold noodle dish and give it great bold flavors?” JM Creating a dish that is cold and refreshing but still satisfying from the hearty chew of the noodles.

Why udon noodles? Any udon cooking tips? EA I like the slipperiness and the chew of them. Don’t overcook your noodles. You don’t want them to be too soft or mushy. You want a pleasant, chewy texture. It’s all part of the fun of eating noodles. JM The important technique is to cook the noodles properly—in this case, chilling them quickly in flavorful broth. I prefer fresh udon

noodles. You can find them in the refrigerated section [of Asian and specialty markets]. [CL found dried udon noodles work great too.] How do you make such a simple salad really sing? EA The ingredient quality needs to be perfect. If you buy cheap, it’ll taste cheap. JM Texture. Varying textures keeps things interesting. For this recipe: the chew of the noodle, pop of the peas, crunch from scallions, and firm silkiness of the crab. What does this recipe say about you as chefs? JM We value simplicity. Keep recipes simple. It’s the best way to make ingredients sing. What would this dish’s yearbook superlative be? EA Most Likely to Succeed. Try the duo’s original version this month at Brut in Minneapolis.

10 C O O K I N G L I G H T A U G U S T 2 0 1 6

1. Combine first 4 ingredi-

ents in a medium saucepan; bring to a simmer over medium-high heat. Add noodles; cook until al dente, about 3 minutes. Place noodles and broth in a small bowl. Set bowl in a larger bowl of ice water; cool noodles completely, about 10 minutes. Drain noodles. Discard broth. 2. Bring a small saucepan of water to a boil. Add peas; cook 1 minute. Drain and plunge peas into ice water. Drain well. 3. Divide noodles between 2 bowls. Top each with half of crabmeat; stir gently. Divide peas between bowls. Top with onions, rind, cilantro, and jalapeño. Drizzle with chili oil, if desired. SERVES 2 (serving size: 1 cup salad) CALORIES 206; FAT 5.7g (sat 0.7g, mono 1g, poly 3.1g); PROTEIN 14g; CARB 22g; FIBER 3g; SUGARS 4g (est. added sugars 1g); CHOL 45mg; IRON 2mg; SODIUM 542mg; CALC 69mg

Eating dark chocolate every day may lower the risk of diabetes and heart disease, researchers found in a recent study. About an ounce daily reduced insulin resistance and enhanced liver enzymes in test subjects.

CRAZE

Naked Cake The hottest trend in wedding cakes and hip bakeries is also the coolest summer dessert to serve guests at home. Layer cakes with unfrosted sides, or “naked cakes,” are prized for their rustic elegance and distinctive stacks. Less frosting means less work for the baker, fewer calories for all, and a perfect platform for fresh seasonal berries.

P H O T O G R A P H Y: ( S A L A D ) J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : J E S S I E B A U D E . ( C A K E ) I A I N B A G W E L L ; F O O D S T Y L I N G : C AT H E R I N E C R O W E L L S T E E L E

T O DAY ’ S SP E C I A L

F OR YOU R H E A LT H

let’s get cooking! DR I N K

Go Nitro Te best brewmasters and baristas have learned that the odorless gas nitrogen can make coﬀee and beer even more delightful. If you spot “nitro-brew” on a menu, order it. Here’s why.

THE TREATMENT A special high-pressure tap system squeezes keg-stored beer or cold-brew cofee through a disk with tiny holes, cutting nitrogen into the liquid and creating minute bubbles. With canned beer and cofee, popping the can activates a small widget inside that releases nitrogen.

THE RESULTS BEER

COFFEE

Tiny bubbles form a roiling cascade as beer is poured into the glass. The smaller-than-CO2 spheres lend the brew a silky mouthfeel, smooth ﬂavor, and distinctive thick, white head on top. The process is usually used on less hoppy, more malty beers such as porter and stout.

Nitro turns cold-brew cofee foamy, mimicking the creamy texture and consistency of a stout beer. Some tasters don’t use milk or sugar with nitro cofee because of how deliciously rich the gas makes cold brew. Others ﬁnd the cafeine hits them faster and harder.

LEFT HAND BREWING CO. MILK STOUT NITRO

SAM ADAMS NITRO COFFEE STOUT

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12 C O O K I N G L I G H T A U G U S T 2 0 1 6

CUVÉE BLACK & BLUE

cuveecofee.com

STUMPTOWN NITRO COLD BREW COFFEE

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Name Your Five Desert Island Ingredients 1 2 3

S HOW U S YO U R I D

4

Share your fave five with us on Facebook or Twitter.

Tags and pendants can be cute, helpful ways to hunt down your glass in a crowd (they do roam). But we love how Wine Glass Writers give guests a chance to express themselves. Every party could use a little delible ink. $10/3 pens, wine glasswriter.com.

5

1

I’d pick green onions for my aromatic veggie. They have the aroma of garlic and the versatility of onions. Slice thinly to use as a garnish; chop them up for a pizza topping; puree them to make pungent marinades; or sauté them as part of the base for casseroles and stews.

2

No doubt, soy sauce would be my go-to condiment. Sure, it’s salty, but it’s also packed with glutamates, lending it savoriness you can’t get from salt alone. Good-quality, naturally brewed soy sauce also contains complex aromatic compounds that bring out other ﬂavors in dishes, making it a great component in sauces, marinades, or dressings.

3

I can’t live without eggs. Just think of the incredible range of textures and ﬂavors: fried eggs with crispy edges and oozing yolks; tender poached eggs that make any salad a meal; or light and ﬂufy (or soft and creamy, depending on how you like them) scrambled eggs and omelets.

4

I have to have rice. It is the staple grain on my table. I could eat it with every meal, and what’s more, it makes a great vehicle for other foods. Serve it with a saucy, spicy stir-fry to cleanse your palate between bites, or stir it into soup to make it more substantial and ﬁlling. Make it the star of the meal as a risotto or paella, or just serve a nice, simple scoop on the side.

5

For protein, tofu would be my ingredient of choice. It comes in a variety of textures, and it’s inﬁnitely adaptable as a ﬂavor vehicle. I grill it to use in a sandwich; marinate and bake it; crisp and toss it into a stir-fry; or my fave, season cold silken tofu with soy sauce and scallions.

Kenji López-Alt is chief creative ofcer of seriouseats.com. He recently won a James Beard award for his cookbook The Food Lab: Better Home Cooking Through Science.

14 C O O K I N G L I G H T A U G U S T 2 0 1 6

If he could choose a sixth ingredient, Kenji wouldn’t hesitate to pick Frank’s RedHot sauce: “Tat stuﬀ goes with anything.”

P H O T O G R A P H Y: ( B O W L ) J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : J E S S I E B A U D E . ( G L A S S E S ) I A I N B A G W E L L ; F O O D S T Y L I N G : C AT H E R I N E C R O W E L L S T E E L E . ( B O T T L E ) C A I T L I N B E N S E L

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from the Cooking Light Kitchen

FAST FAMILY RECIPES

19 PAGES OF EASY MEALS

Super fast P. 35

Slow Cooker P. 48

P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : C H E L S E A Z I M M E R ; P R O P S T Y L I N G : M I N D I S H A P I R O L E V I N E

Let’s cook P. 54

Kids in the Kitchen P. 56

Cook Once, Eat 3x P. 63

Freez e It P. 68

Crispy chicken thighs with potato salad Recipes p. 30

A U G U S T 2 0 1 6 C O O K I N G L I G H T 17

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DINNER TONIGHT SS

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GAME PLAN WHILE BROILER PREHEATS Make roasted red pepper mixture. WHILE EGGS COOK Toast bread. Broil squash.

SLICE IT

egg and tomato

open-f aced sandwiches Meaty, briny kalamata olives and a splash of vinegar punch up a quick red pepper sauce for these vegetarian sandwiches. 4 (1 1⁄2-oz.) slices whole-grain bread 1⁄ 4 cup chopped bottled roasted red bell peppers 2 Tbsp. finely chopped kalamata olives 2 tsp. red wine vinegar 1⁄ 4 tsp. kosher salt, divided 1⁄ 4 tsp. crushed red pepper 2 tsp. olive oil 4 large eggs 1⁄ 4 cup prepared hummus 4 Bibb lettuce leaves 1 large heirloom tomato (about 8 oz.), cut into 4 slices 3⁄ 8 tsp. black pepper, divided 1. Preheat broiler to high. 2. Arrange bread on a

baking sheet. Broil 1

Slightly thicker (1 1⁄2-oz.) bread slices build a sturdy sandwich base. Slice your own, or ask to have it sliced on the thick side.

minute on each side or until toasted. 3. Place bell peppers, olives, vinegar, 1⁄8 teaspoon salt, and crushed red pepper in a mini food processor; process 30 seconds. 4. Heat oil in a large nonstick skillet over medium-high heat. Crack eggs into pan; cook 11⁄2 minutes. Cover and cook 1 minute or until whites are just set. Remove from heat. 5. Spread hummus evenly over bread slices; top with lettuce, tomato, remaining 1⁄ 1 8 teaspoon salt, and ⁄8 teaspoon black pepper. Top each sandwich with an egg. Spoon roasted red pepper mixture evenly over eggs.

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Sprinkle with remaining 1⁄ 4 teaspoon black pepper. SERVES 4 (serving size: 1 sandwich) CALORIES 264; FAT 12.4g (sat 2.7g, mono 5.9g, poly 2.8g); PROTEIN 14g; CARB 24g; FIBER 5g; SUGARS 5g (est. added sugars 3g); CHOL 186mg; IRON 3mg; SODIUM 572mg; CALC 90mg

SERVE WITH

CHEDDAR AND CHIVE “SQUACHOS”

Easy, cheesy nacho-style broiled squash slices (“squachos”) use just 1 pan and 4 ingredients. Cooking spray 1 lb. yellow squash, cut into 1⁄ 4-in.-thick slices 2 oz. sharp cheddar cheese, shredded (about 1⁄2 cup) 2 Tbsp. whole-wheat panko (Japanese breadcrumbs)

1 Tbsp. finely chopped fresh chives 1⁄ 4 tsp. kosher salt 1⁄ 4 tsp. black pepper 1. Preheat broiler to high. 2. Coat a foil-lined baking

sheet with cooking spray. Arrange squash in a single layer on pan; sprinkle evenly with cheese and panko. Broil 3 to 4 minutes or until cheese melts and squash begins to brown. Remove pan from oven; sprinkle with chives, salt, and pepper. SERVES 4 (serving size: 3⁄4 cup) CALORIES 86; FAT 5.1g (sat 3g, mono 1.4g, poly 0.2g); PROTEIN 5g; CARB 6g; FIBER 2g; SUGARS 3g (est. added sugars 0g); CHOL 15mg; IRON 1mg; SODIUM 213mg; CALC 120mg

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DINNER TONIGHT 2 FOR

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tuna spring rolls with pineapple dipping sauce Look for sustainable yellowﬁn tuna caught of the U.S. Paciﬁc coast, or sub 1⁄2 pound cooked shrimp. Look for rice paper wrappers on the Asian foods aisle of the grocery store; if you can’t ﬁnd them, turn the rolls into lettuce wraps.

2 1 1⁄ 4 4 1⁄ 2

1 1⁄ 2

cup pineapple preserves tsp. rice vinegar tsp. fish sauce tsp. reduced-sodium soy sauce tsp. toasted sesame oil (8-oz.) tuna steak tsp. kosher salt (8-in.) round rice paper wrappers ripe avocado, peeled and cut into 8 slices cup thinly sliced carrot cup thinly sliced English cucumber

1. Combine first 4 ingredi-

ents in a microwave-safe bowl; microwave at HIGH 45 seconds or until smooth. 2. Heat a medium skillet over high heat. Add oil to pan; swirl to coat. Add tuna

to pan; cook 2 minutes on each side for medium-rare. Place tuna on a cutting board. Let stand 5 minutes. Cut across the grain into thin slices; sprinkle with salt. 3. Add warm water to a large shallow dish to a depth of 1 inch. Place 1 rice paper sheet in dish; let stand 30 seconds. Place rice paper sheet on a dry kitchen towel. Place one-fourth of tuna on bottom third of sheet, leaving a 2-inch border. Top with 2 avocado slices, 14⁄ cup carrot, and 2 tablespoons cucumber. Fold bottom of sheet over filling. Fold sides of sheet over filling; roll up, jelly-roll fashion. Gently press seam to seal. Place roll,

seam side down, on a serving platter. Repeat procedure with remaining wrappers, tuna, avocado, carrots, and cucumber. Serve with pineapple mixture. SERVES 2 (serving size: 2 rolls and about 2 Tbsp. sauce) CALORIES 415; FAT 11g (sat 1.6g, mono 5.5g, poly 2.9g); PROTEIN 31g; CARB 50g; FIBER 4g; SUGARS 28g (est. added sugars 24g); CHOL 44mg; IRON 1mg; SODIUM 514mg; CALC 32mg

SERVE WITH

CILANTRO-PEANUT SALAD

Traditional spring roll garnishes— cilantro, crushed peanuts—are the main ﬂavor components in this quick, crisp side salad. 1 1 1⁄ 4 1⁄ 4 3

USE IT UP Use pineapple preserves as a glaze for pork, add to a grilled ham and cheese sandwich, or dollop over coconut ice cream.

1⁄ 2 1⁄ 2

1

Tbsp. toasted sesame oil tsp. rice vinegar tsp. kosher salt tsp. freshly ground black pepper cups torn Bibb lettuce cup cilantro leaves cup diagonally sliced snow peas Tbsp. finely chopped roasted, unsalted peanuts

1. Combine oil, vinegar, salt,

and pepper in a medium bowl, stirring with a whisk. Add lettuce, cilantro, and snow peas; toss. Sprinkle with peanuts. SERVES 2 (serving size: about 1 1⁄2 cups) CALORIES 105; FAT 9.5g (sat 1.3g, mono 4.1g, poly 3.8g); PROTEIN 3g; CARB 4g; FIBER 2g; SUGARS 1g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 245mg; CALC 245mg

GAME PLAN WHILE TUNA STEAKS COOK Prepare dipping sauce. WHILE TUNA STEAKS REST Prepare salad.

22 C O O K I N G L I G H T A U G U S T 2 0 1 6

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DINNER TONIGHT

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GAME PLAN WHILE GRILL PREHEATS Prepare buttermilk mixture. Make kebabs. WHILE KEBABS COOK Make broccoli salad.

GET AHEAD

spicy buttermilk chicken

Make the kebabs, prepare the buttermilk mixture, and make the broccoli salad a day ahead; then refrigerate.

and vegetable kebabs

Salt is the main ingredient in jarred spice blends. Making your own lets you control the sodium and use fresh ingredients. 1⁄ 4

cup fat-free buttermilk 2 Tbsp. light brown sugar 1 Tbsp. grated peeled fresh ginger 1 Tbsp. grated fresh garlic 1⁄ 4 tsp. ground allspice 1⁄ 4 tsp. ground red pepper 1⁄ 8 tsp. paprika 1 1⁄2 lb. skinless, boneless chicken breasts, cut into 1-in. pieces 1 pt. multicolored cherry tomatoes 2 large orange bell peppers, cut into 1-in. pieces 1 red onion, cut into 1-in. pieces Cooking spray 1⁄ 2 tsp. kosher salt

1⁄ 4

tsp. freshly ground black pepper

1. Preheat grill to high. 2. Combine ﬁrst 7 ingredi-

ents in a bowl. Tread chicken onto 4 (10-inch) skewers. Tread tomatoes, bell peppers, and onion alternately onto 8 (10-inch) skewers. Brush chicken and vegetable kebabs with half of buttermilk mixture. 3. Coat grill grates with cooking spray. Place kebabs on grill; grill 5 minutes. Turn and grill 5 minutes or until chicken is done, brushing chicken and vegetables with remaining buttermilk mixture. Remove kebabs from grill. Sprinkle with salt and black pepper.

26 C O O K I N G L I G H T A U G U S T 2 0 1 6

SERVES 4 (serving size: 1 chicken kebab and 2 vegetable kebabs) CALORIES 282; FAT 5g (sat 1g, mono 1.3g, poly 0.8g); PROTEIN 39g; CARB 20g; FIBER 2g; SUGARS 7g (est. added sugars 7g); CHOL 109mg; IRON 1mg; SODIUM 462mg; CALC 63mg

1⁄ 4 1⁄ 4

tsp. kosher salt tsp. black pepper 1 garlic clove, grated 1 Tbsp. sliced almonds, toasted

1. Place broccoli package in SERVE WITH

CHEDDAR AND ALMOND BROCCOLI SALAD

We microwave the broccoli for about half the suggested time so it maintains its texture in the salad. 1 (12-oz.) pkg. fresh steamin-bag broccoli florets 3 Tbsp. shredded sharp cheddar cheese 2 Tbsp. canola mayonnaise 1 oz. 1⁄3-less-fat cream cheese, softened 2 Tbsp. minced red onion 1 tsp. grated peeled fresh ginger 1 tsp. red wine vinegar

microwave; microwave at HIGH 11⁄2 minutes. 2. Combine cheddar cheese, mayonnaise, and cream cheese in a large bowl. Add broccoli, onion, and next 5 ingredients (through garlic), stirring to combine. Sprinkle with almonds. SERVES 4 (serving size: about 3⁄4 cup) CALORIES 93; FAT 6.1g (sat 2.2g, mono 1.6g, poly 1g); PROTEIN 5g; CARB 6g; FIBER 3g; SUGARS 1g (est. added sugars 0g); CHOL 10mg; IRON 1mg; SODIUM 259mg; CALC 90mg

DINNER TONIGHT

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1 1⁄2 5⁄ 8 5⁄ 8 2 1

shrimp and bean

burrito bowl

1 1⁄2

Sweet chili sauce is not too sweet, spicy, or salty—great for an instant glaze on the shrimp, in marinades, or as a dipping sauce for spring rolls or chicken kebabs. Find it in the international aisle of most supermarkets. If you can’t find it, sub regular chili sauce (such as Heinz), or skip the sauce and squeeze a lime wedge over top.

1

1 1 2 4

cup unsalted chicken stock (such as Swanson) (15-oz.) cans unsalted kidney beans, rinsed and drained Tbsp. unsalted butter tsp. kosher salt, divided tsp. freshly ground black pepper, divided tsp. olive oil lb. medium shrimp, peeled and deveined (about 24) Tbsp. sweet chili sauce (such as Mae Ploy) (8.5-oz.) pkg. precooked brown rice (such as Uncle Ben’s) Tbsp. chopped fresh cilantro ripe avocado, sliced Tbsp. crumbled Cotija cheese lime wedges

1. Bring stock and beans to a

simmer in a small saucepan over medium heat. Cook 10 minutes, stirring occasionally. Remove pan from heat. Place bean mixture, butter, 3⁄ 3 8 teaspoon salt, and ⁄8 teaspoon black pepper in the bowl of a food processor; process until smooth. 2. Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. Sprinkle shrimp with the remaining 14⁄ teaspoon salt and remaining 14⁄ teaspoon black pepper. Add shrimp to pan; cook 4 minutes, stirring occasionally. Remove pan from heat. Stir in chili sauce. 3. Heat rice according to package directions.

4. Divide bean mixture and rice among 4 shallow bowls; top evenly with shrimp, cilantro, and avocado. Sprinkle with cheese. Serve with lime wedges. SERVES 4 (serving size: about 1⁄2 cup beans, 1⁄4 cup rice, and 6 shrimp) CALORIES 464; FAT 15.3g (sat 4.5g, mono 6.4g, poly 1.2g); PROTEIN 33g; CARB 52g; FIBER 21g; SUGARS 2g (est. added sugars 0g); CHOL 158mg; IRON 3mg; SODIUM 581mg; CALC 206mg

SERVE WITH

MANGO-JALAPEÑO SLAW

Serve this fruity slaw on the side, or pile it onto your burrito bowl (as shown) for more texture. 1⁄ 4

1 1⁄ 4 1⁄ 4

1

SIMPLE SUB

1

For a vegetarian main, use cubed tofu instead of shrimp, and use vegetable stock instead of chicken stock in the bean mixture.

1

cup thinly diagonally sliced green onions Tbsp. rice vinegar tsp. kosher salt tsp. freshly ground black pepper (10-oz.) pkg. angel hair coleslaw jalapeño, seeded and finely chopped small ripe mango, peeled and thinly sliced

1. Combine all ingredients

in a large bowl; toss well to coat. Let stand 10 minutes before serving. SERVES 4 (serving size: about 1 1⁄4 cups) CALORIES 75; FAT 0.4g (sat 0.1g, mono 0.1g, poly 0.1g); PROTEIN 2g; CARB 18g; FIBER 3g; SUGARS 14g (est. added sugars 0g); CHOL 0mg; IRON 0mg; SODIUM 139mg; CALC 48mg

GLUTEN FREE

GAME PLAN WHILE BEANS SIMMER Prepare slaw. WHILE SLAW STANDS Blend bean mixture. Cook shrimp.

28 C O O K I N G L I G H T A U G U S T 2 0 1 6

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DINNER TONIGHT

ILY FAM Y FRIDA

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GAME PLAN WHILE OVEN PREHEATS Boil potatoes. Sear chicken thighs. WHILE CHICKEN THIGHS BAKE Grill corn.

TIME-SAVER crispy chicken thighs with spinach-andpea potato salad Sneak another veg into the potatoes with our green dressing. 4 (5-oz.) skin-on, bone-in chicken thighs 3 Tbsp. canola mayonnaise, divided 1⁄ 2 tsp. kosher salt, divided 1⁄ 2 tsp. freshly ground black pepper, divided Cooking spray 2 Tbsp. whole-wheat panko (Japanese breadcrumbs) 2 tsp. chopped fresh thyme, divided 1 lb. halved baby Yukon Gold potatoes 1 cup frozen green peas 1 1⁄2 cups fresh spinach 1 Tbsp. white wine vinegar 2 garlic cloves 1. Preheat oven to 400°F. 2. Heat a large ovenproof

skillet over medium-high

A quick sear and a sprinkle of panko cuts prep and cook time in half compared to breading and baking.

heat. Rub chicken thighs with 1 tablespoon mayonnaise; sprinkle evenly with 14⁄ teaspoon salt and 14⁄ teaspoon pepper. Coat pan with cooking spray. Add chicken, skin side down, to pan; cook 3 minutes. Turn; top evenly with panko and 1 teaspoon thyme. Place pan in oven. Bake at 400°F for 12 minutes or until chicken is done. 3. Place potatoes in a saucepan filled with water. Bring to a boil; cook 8 minutes or until tender. Place potatoes in a large bowl. Return water to a boil. Add peas; cook 2 minutes. Add spinach; cook 30 seconds. Drain; rinse under cold water. Drain. 4. Place remaining 2 tablespoons mayonnaise, remaining 14⁄ teaspoon salt,

30 C O O K I N G L I G H T A U G U S T 2 0 1 6

remaining 14⁄ teaspoon pepper, two-thirds of spinach mixture, vinegar, and garlic in a food processor; process until smooth. Add remaining 1 teaspoon thyme, remaining one-third of spinach mixture, and mayonnaise mixture to potatoes; toss. Serve with chicken thighs. SERVES 4 (serving size: 1 chicken thigh and about 1 cup potato salad) CALORIES 336; FAT 15.5g (sat 3.4g, mono 7g, poly 3.6g); PROTEIN 23g; CARB 26g; FIBER 5g; SUGARS 3g (est. added sugars 0g); CHOL 112mg; IRON 2mg; SODIUM 440mg; CALC 32mg

SERVE WITH

CHILI-LIME CORN

1 tsp. chili powder 1 tsp. grated lime rind 3⁄ 8 tsp. kosher salt, divided 1⁄ 4 tsp. light brown sugar

1⁄ 8

tsp. ground red pepper 4 ears shucked corn Cooking spray 2 tsp. unsalted butter, softened 1. Heat a grill pan over

medium-high. 2. Combine chili powder, rind, 14⁄ teaspoon salt, sugar, and pepper in a bowl; rub over corn. Coat grill pan with cooking spray. Add corn to pan; cook 10 minutes, turning occasionally. Remove corn from pan. 3. Top corn with butter and remaining 1 ⁄8 teaspoon salt. SERVES 4 (serving size: 1 ear) CALORIES 109; FAT 3.5g (sat 1.6g, mono 1g, poly 0.6g); PROTEIN 3g; CARB 20g; FIBER 2g; SUGARS 7g (est. added sugars 0g); CHOL 5mg; IRON 1mg; SODIUM 207mg; CALC 5mg

—Recipes by Emily Nabors Hall

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TONIGHT

T YN E W T INUTE M ING COOK ||

Fresh Corn Cakes with Summer Salsa Recipe p. 36

A U G U S T 2 0 1 6 C O O K I N G L I G H T 35

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burger patty salad We love the richness that a little ground lamb ofers, but you can use all beef or even ground turkey instead. 1⁄ 2 medium red onion 1⁄ 4 cup chopped parsley, divided 3⁄ 4 tsp. black pepper, divided 5⁄ 8 tsp. kosher salt, divided 1⁄ 4 tsp. ground red pepper 1⁄ 4 tsp. ground allspice 2 garlic cloves 6 oz. 90% lean ground beef

FA M I LY- F R I E N D LY 4 oz. lean ground lamb 1 large egg Cooking spray 1⁄ 2 cup plain 2% reducedfat Greek yogurt 1⁄ 4 cup canola mayonnaise 2 Tbsp. fresh lime juice, divided 1⁄ 2 English cucumber 1 (5-oz.) pkg. baby kale leaves 1 Tbsp. olive oil 1 medium tomato, cut into 8 wedges 1. Preheat broiler to high. 2. Cut onion half in half.

Place 1 onion quarter in a food processor. Add 2 tablespoons parsley, 1⁄ 2 teaspoon black pepper, 1⁄ 2 teaspoon salt, red pepper, allspice, and garlic; pulse until ground. Add beef, lamb, and egg; pulse to combine. 3. Shape beef mixture into 8 patties. Place patties on a jelly-roll pan

coated with cooking spray; broil 6 minutes or until done. 4. Combine yogurt, mayonnaise, 1 tablespoon lime juice, remaining 2 tablespoons parsley, 1⁄ 4 teaspoon black pepper, and 1 ⁄8 teaspoon salt. Grate half of cucumber half; stir grated cucumber into yogurt mixture. 5. Toss kale with oil and remaining 1 tablespoon juice. Slice remaining onion and cucumber. Divide kale mixture among 4 plates; top with sliced onion, sliced cucumber, and tomato. Arrange 2 patties on each salad; top evenly with yogurt mixture. SERVES 4 (serving size: 1 1⁄2 cups salad, 2 patties, and 1⁄4 cup sauce) CALORIES 287; FAT 18.9g (sat 5.3g, mono 9.5g, poly 2.6g); PROTEIN 21g; CARB 8g; FIBER 2g; SUGARS 3g (est. added sugars 0g); CHOL 104mg; IRON 4mg; SODIUM 520mg; CALC 84mg

FRESH CORN CAKES WITH SUMMER SALSA This speedy vegetarian entrée (shown on page 35) is absolutely bursting with peak-season produce. Side suggestion: an herby white bean and arugula salad. 4 oz. white whole-wheat flour (about 3⁄4 cup) 1⁄ 2 cup plain yellow cornmeal 2 tsp. baking powder 3⁄ 4 tsp. kosher salt, divided 1⁄ 2 tsp. freshly ground black pepper, divided 1 cup light sour cream 2 large eggs 2 Tbsp. olive oil, divided 1 1⁄4 cups fresh corn kernels (about 2 ears) 2 Tbsp. minced jalapeño 1⁄ 2 cup diced yellow squash 1⁄ 4 cup chopped green onions 1⁄ 4 cup chopped fresh basil 1⁄ 1 2 tsp. white wine vinegar 1 medium tomato, chopped 1. Weigh or lightly spoon flour

into a dry measuring cup. Combine flour, cornmeal, baking powder, 1⁄ 1 2 teaspoon salt, and 4⁄ teaspoon pepper in a large bowl. 2. Combine sour cream, eggs, and 1 tablespoon oil in a bowl, stirring until smooth. Add sour cream mixture, corn, and jalapeño to flour mixture; stir just until combined. 3. Heat a large nonstick griddle over medium-high heat. 4. Divide corn mixture into 8 equal portions (about 1⁄3 cup each); shape into patties. Add patties to griddle; cook 6 minutes on each side. 5. Combine squash, green onions, basil, vinegar, tomato, remaining 1 tablespoon oil, remaining 1⁄ 4 teaspoon salt, and remaining 1⁄ 4 teaspoon pepper in a bowl; toss. Place 2 corn cakes on each of 4 plates; top evenly with salsa. SERVES 4 (serving size: 2 corn cakes and about 1⁄4 cup salsa) CALORIES 362; FAT 15.9g (sat 6g, mono 6.2g, poly 1.7g); PROTEIN 14g; CARB 42g; FIBER 5g; SUGARS 9g (est. added sugars 0g); CHOL 93mg; IRON 3mg; SODIUM 465mg; CALC 157mg

36 C O O K I N G L I G H T A U G U S T 2 0 1 6

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fsh tacos with sweet pickle sauce

The creamy sauce ofers a cool counterpoint to the bold blackening spices. Not in the mood for tilapia? The recipe is also great with chicken, sliced ﬂank steak, or shrimp. Toss some avocado, tomato, and cilantro into the mix, and you’re ready to knock Taco Tuesday out of the park. Cooking spray 4 (5-oz.) tilapia fillets

QUICK ENTRÉES

1. Heat a grill pan over

and cumin. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Cut each fillet into slices. 3. Combine mayonnaise, pickle relish, remaining 1⁄ 4 teaspoon salt, and 1⁄ 4 teaspoon black pepper in a small bowl. Heat tortillas according to package directions. 4. Divide fish, avocado, and tomato evenly among tortillas. Drizzle tacos evenly with mayonnaise mixture; sprinkle with cilantro. Serve with lime wedges.

medium-high. Coat pan with cooking spray. 2. Sprinkle fish evenly with chili powder, 3⁄8 teaspoon salt, 14⁄ teaspoon black pepper, red pepper,

SERVES 4 (serving size: 2 tacos) CALORIES 377; FAT 12.4g (sat 1.6g, mono 5.8g, poly 3.1g); PROTEIN 33g; CARB 39g; FIBER 7g; SUGARS 5g (est. added sugars 0g); CHOL 71mg; IRON 1mg; SODIUM 556mg; CALC 59mg

1 tsp. chili powder tsp. kosher salt, divided 1⁄ 2 tsp. freshly ground black pepper, divided 1⁄ 2 tsp. ground red pepper 1⁄ 2 tsp. ground cumin 3 Tbsp. canola mayonnaise 2 Tbsp. sweet pickle relish 8 (6-in.) corn tortillas 1 ripe avocado, cut into 8 wedges 1 medium tomato, cut into 16 wedges 1⁄ 2 cup cilantro leaves 1 lime, cut into wedges

5⁄ 8

GRILLED VEGETABLE AND FLANK STEAK SALAD WITH BLUE CHEESE VINAIGRETTE If you don’t love blue cheese, try crumbled feta or grated Parmesan instead. 1 (1-lb.) flank steak, trimmed cup olive oil, divided tsp. garlic powder tsp. kosher salt, divided tsp. black pepper, divided 2 medium yellow squash, halved lengthwise 2 ( 1⁄2-in.-thick) slices red onion 1 red bell pepper, quartered 1 1⁄2 Tbsp. white wine vinegar 1⁄ 8 tsp. sugar 1 oz. blue cheese, crumbled (about 1⁄4 cup) 1⁄ 2 cup halved grape tomatoes 1⁄ 4 1⁄ 2 3⁄ 4 1⁄ 2

1. Heat a grill pan over medium-high. 2. Coat steak with 1 tablespoon

oil; sprinkle with garlic powder, 1 1⁄ 4 teaspoon salt, and 4⁄ teaspoon pepper. Add steak to pan; cook 4 minutes on each side. Place steak on a cutting board. 3. Place squash, onion, and bell pepper in a large bowl. Add 1 tablespoon oil, 14⁄ teaspoon salt, and 1 ⁄8 teaspoon pepper; toss. Arrange vegetables on grill pan; cook 4 minutes. Turn and cook 2 minutes. Chop into bite-size pieces. 4. Combine remaining 2 tablespoons oil, remaining 14⁄ teaspoon salt, remaining 1 ⁄8 teaspoon pepper, vinegar, sugar, and cheese. Divide vegetables and tomatoes among 4 plates. Cut steak into thin slices; top with vegetables and vinaigrette. SERVES 4 (serving size: 1 cup vegetables, 4 oz. steak, and 2 Tbsp. vinaigrette) CALORIES 345; FAT 22.2g (sat 5.6g, mono 12.6g, poly 1.8g); PROTEIN 28g; CARB 8g; FIBER 2g; SUGARS 5g (est. added sugars 0g); CHOL 76mg; IRON 3mg; SODIUM 533mg; CALC 91mg

38 C O O K I N G L I G H T A U G U S T 2 0 1 6

DINNER TONIGHT

5-INGREDIENT DISHES

ST ! A F R E SUP

CHICKEN PESTO GRILLED PORTOBELLO MUSHROOMS Not only is this loaded fork-and-knife entrée easy and cheesy; it’s customizable, too. Make it your own with any produce or herbs you already have in your fridge. Cooking spray 1 small red onion, peeled and cut into 1⁄4-in.-thick slices (about 8 slices) 1⁄ 3 cup prepared pesto 1 tsp. olive oil 3⁄ 8 tsp. kosher salt 1⁄ 4 tsp. freshly ground black pepper 12 oz. shredded skinless, boneless rotisserie chicken breast 4 large portobello mushrooms, stems removed 3 oz. part-skim mozzarella cheese, shredded (about 3⁄4 cup)

These sticky, saucy chicken thighs are perfectly paired with any of our grilled zucchini sides on page 44. You can also use chicken breasts; just cook them a little longer, about 6 minutes per side. 1 1⁄2 Tbsp. olive oil 8 (3-oz.) skinless, boneless chicken thighs 3⁄ 4 tsp. kosher salt 1⁄ 4 tsp. black pepper 1⁄ 4 cup thinly sliced shallots 2 Tbsp. water

1 Tbsp. fresh lemon juice 1 Tbsp. honey 1 Tbsp. chopped fresh oregano

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lemonhoney chicken thighs

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MINUTES

1. Heat a large skillet

over medium-high. Add oil to pan; swirl to coat. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 4 to 5 minutes on each side or until browned and done. Transfer to a plate; keep warm. 2. Add shallots to pan; reduce heat to medium, and cook 2 minutes or until beginning to brown and soften, stirring frequently. Add 2 tablespoons water, juice, and

honey to pan; bring to a boil. Cook 1 minute, scraping pan to loosen browned bits. Return chicken to pan, turning to coat. Sprinkle evenly with fresh oregano, and serve immediately. SERVES 4 (serving size: 2 thighs and about 4 tsp. sauce) CALORIES 273; FAT 12.1g (sat 2.5g, mono 6.1g, poly 2.1g); PROTEIN 33g; CARB 7g; FIBER 0g; SUGARS 5g (est. added sugars 4g); CHOL 162mg; IRON 2mg; SODIUM 513mg; CALC 25mg

1. Preheat broiler to high. 2. Heat a grill pan over medium-

high heat. Coat pan with cooking spray. Arrange onion slices on pan; cook 2 minutes on each side or until lightly charred. Remove pan from heat; coarsely chop onions. 3. Combine chopped onions, pesto, oil, salt, pepper, and chicken in a medium bowl; toss well. Divide mixture evenly among mushrooms, pressing gently to fill each cap. 4. Return pan to medium-high. Coat with cooking spray. Gently transfer mushrooms to pan; cook 3 to 4 minutes or until mushrooms are heated through and tender. Sprinkle cheese evenly over chicken mixture. Transfer pan to oven; broil 2 minutes or until cheese melts and begins to brown. SERVES 4 (serving size: 1 stufed mushroom) CALORIES 350; FAT 18.4g (sat 5.9g, mono 8.7g, poly 1.7g); PROTEIN 38g; CARB 8g; FIBER 2g; SUGARS 4g (est. added sugars 0g); CHOL 90mg; IRON 2mg; SODIUM 549mg; CALC 325mg

A U G U S T 2 0 1 6 C O O K I N G L I G H T 41

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TUNA MELTS WITH AVOCADO 2½ Tbsp olive oil 2 Tbsp thinly sliced shallots 1 Tbsp Dijon mustard ¼ tsp black pepper ⅛ tsp salt 1 6-oz. can solid white tuna, drained and flaked 1½ Tbsp fresh lemon juice

1 avocado 1 cup cherry tomatoes, quartered 8 slices Sargento® Ultra Thin® Swiss Cheese 2 6-oz. pieces French bread, halved lengthwise and toasted

DIRECTIONS

Preheat broiler to high. Combine first 6 ingredients in a bowl, stirring well to coat. Peel, seed, chop avocado; toss with lemon juice in a small bowl. Add avocado mixture and tomatoes to tuna mixture. Place cheese over cut sides of bread and broil for 3 minutes or until cheese is bubbly. Place 1 bread slice, cheese side up, on each of 4 plates, and divide tuna mixture evenly among bread slices.

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DINNER TONIGHT

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1GRILLED ZUCCHINI WITH LEMON-GARLIC BREADCRUMBS Cooking spray 2 medium zucchini, halved lengthwise 1 oz. whole-wheat baguette 2 tsp. unsalted butter 2 tsp. olive oil 1⁄ 8 tsp. crushed red pepper 1 garlic clove, finely chopped 1 1⁄2 Tbsp. grated fresh Parmesan cheese 1 Tbsp. chopped fresh oregano 1⁄ 2 tsp. grated lemon rind 1⁄ 4 tsp. black pepper 1. Heat a grill pan over medium-high. Coat pan with cooking spray. Add zucchini; cook 4 to 5 minutes on each side. 2. Place bread in a mini food processor; process until coarse crumbs form. Melt butter in a small skillet over medium-high heat. Add oil, red pepper, and garlic; cook 1 minute, stirring constantly. Add breadcrumbs to skillet; cook 5 minutes or until crisp, stirring occasionally. Stir in cheese, oregano, rind, and black pepper. Sprinkle over grilled zucchini halves. SERVES 4 (serving size: 1 zucchini half and 3 Tbsp. breadcrumbs) CALORIES 93; FAT 5.8g (sat 2g, mono 2.3g, poly 0.5g); PROTEIN 3g; CARB 9g; FIBER 2g; SUGARS 4g (est. added sugars 0g); CHOL 7mg; IRON 1mg; SODIUM 81mg; CALC 57mg

3

4

2

3

4

GRILLED ZUCCHINI WITH HERB BUTTER

GRILLED ZUCCHINI WITH CHOPPED TOMATO-BASIL SALSA

SWEET AND SOUR GRILLED ZUCCHINI

Follow base recipe through step 1. Place 2 1⁄2 teaspoons olive oil and 2 teaspoons unsalted butter in a microwave-safe bowl. Microwave at HIGH 20 seconds or until butter melts. Stir in 1 tablespoon chopped fresh flat-leaf parsley, 1 tablespoon chopped fresh chives, 1 tablespoon chopped fresh basil, 1 teaspoon fresh lemon juice, 3⁄ 8 teaspoon kosher salt, and 1⁄ 4 teaspoon freshly ground black pepper. Drizzle butter mixture evenly over zucchini halves. SERVES 4 (serving size: 1 zucchini half) CALORIES 73; FAT 5.5g (sat 1.8g, mono 2.8g, poly 0.5g); PROTEIN 2g; CARB 5g; FIBER 2g; SUGARS 4g (est. added sugars 0g); CHOL 5mg; IRON 1mg; SODIUM 194mg; CALC 30mg

44 C O O K I N G L I G H T A U G U S T 2 0 1 6

Follow base recipe through step 1. Combine 1 cup chopped tomato, 2 tablespoons chopped fresh basil, 1 tablespoon chopped fresh chives, 1 tablespoon olive oil, 1 teaspoon fresh lemon juice, 3⁄ 8 teaspoon kosher salt, and 1⁄ 4 teaspoon freshly ground black pepper in a bowl; toss to combine. Spoon salsa evenly over grilled zucchini halves. SERVES 4 (serving size: 1 zucchini half and about 3 Tbsp. salsa) CALORIES 67; FAT 4.1g (sat 0.6g, mono 2.5g, poly 0.6g); PROTEIN 2g; CARB 7g; FIBER 2g; SUGARS 5g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 195mg; CALC 34mg

Follow base recipe through step 1. Combine 1 tablespoon fresh lemon juice, 1 tablespoon olive oil, 2 teaspoons light brown sugar, 1⁄ 2 teaspoon Dijon mustard, 1⁄ 1 4 teaspoon kosher salt, and ⁄4 teaspoon freshly ground black pepper in a medium bowl, stirring with a whisk. Brush mustard mixture evenly over zucchini halves. SERVES 4 (serving size: 1 zucchini half) CALORIES 68; FAT 4g (sat 0.6g, mono 2.5g, poly 0.5g); PROTEIN 2g; CARB 8g; FIBER 1g; SUGARS 6g (est. added sugars 2g); CHOL 0mg; IRON 1mg; SODIUM 149mg; CALC 29mg

Craft a delicious moment anytime with

®

made with real jalapeños baked into every crisp bite.

STACY’S IS A TRADEMARK OF STACY’S PITA CHIP COMPANY, INC. ©2016

DINNER

Dry your chickpeas as thoroughly as possible before cooking to ensure a satisfyingly crisp result. If you’re planning to pack these flavor-coated, fiber-filled poppers as a to-go snack, be sure to allow them to cool completely on a flat surface first. 1 (15-oz.) can unsalted chickpeas 2 Tbsp. olive oil 1⁄ 2 oz. finely grated Parmesan cheese (about 2 Tbsp.) 1⁄ 2 tsp. garlic powder 1⁄ 2 tsp. grated lemon rind 1⁄ 2 tsp. dried oregano 1⁄ 2 tsp. kosher salt 1⁄ 4 tsp. freshly ground black pepper 1. Drain and rinse chickpeas; pat dry

with a paper towel. Heat oil in a large nonstick skillet over medium-high

ST ! A F R E SUP

20

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crispy parmesan chickpeas

TONIGHT

||||

SNACK OF THE MONTH

MINUTES

heat. Add chickpeas to pan; cook 17 minutes or until golden brown and crispy all over, stirring occasionally. 2. Transfer chickpeas to a bowl. Add cheese, garlic powder, lemon rind, oregano, salt, and pepper; toss gently. Serve immediately, or cool chickpea mixture in a single layer on a parchment paper–lined baking sheet before storing in an airtight container. SERVES 6 (serving size: 1⁄4 cup) CALORIES 122; FAT 5.7g (sat 1g, mono 3.5g, poly 0.5g); PROTEIN 5g; CARB 13g; FIBER 3g; SUGARS 1g (est. added sugars 0g); CHOL 2mg; IRON 1mg; SODIUM 213mg; CALC 68mg

AWARD - WINNING FOOD BLOGGER

Stephanie Le

—Recipes by Darcy Lenz and Deb Wise

FireRoasted Jalapeño Guacamole INGREDIENTS

2 ripe avocados, peeled & pitted juice of 1/2 a lime, or to taste 1/4 cup diced red onion 1/4 cup roughly chopped cilantro 1 jalapeño, minced, or to taste INSTRUCTIONS

Use a fork to roughly mash the avocado with the lime juice. Stir in the red onion, cilantro & jalapeño. Taste and season with salt & pepper, lime as needed. Enjoy with Stacy’s® Pita Chips.

For more inspiring recipes from Stephanie Le visit StacysSnacks.com

A U G U S T 2 0 1 6 C O O K I N G L I G H T 47

DINNER TONIGHT SLOKWER COO

Perfect Slow Cooker Chowder Sweet fresh corn and butter-sautéed shrimp pair up deliciously in this seasonal soup.

Active: 30 min. Total: 8 hr.

After tasting the delicious results of “milking” a fresh corn cob, you’ll never shuck and chuck again. We fully tap the flavor of in-season corn with this kernel-to-cob cooking method, infusing our summer soup with a wealth of rich, sweet flavor. 7 ears yellow corn, shucked 4 cups unsalted chicken stock 1 Tbsp. chopped fresh thyme 1 1⁄2 tsp. kosher salt, divided 8 oz. Yukon Gold potatoes, cut into 3⁄4-in. pieces 1 cup half-and-half 1⁄ 4 cup unsalted butter, divided 1 tsp. black pepper 1 lb. medium shrimp, peeled and deveined 3 Tbsp. chopped fresh chives, divided 1. Cut kernels from corn

cobs to measure about 4 cups. Using the dull side of a knife blade, scrape liquid from corn cobs directly into a 6-quart slow cooker. Add cobs and 3 cups kernels. Stir in chicken stock, thyme, 1 teaspoon salt, and potatoes. Cover and

cook on LOW for 7 hours and 30 minutes. 2. Discard cobs. Stir half-and-half and 2 tablespoons butter into corn mixture. Transfer half of corn mixture to a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in lid (to avoid splatters). Process until smooth. Pour into a large bowl. Repeat procedure with remaining corn mixture. Stir in pepper. 3. Melt remaining 2 tablespoons butter in a large skillet over medium heat; cook 2 minutes or until foamy. Add shrimp, remaining 1 cup corn kernels, and remaining 1⁄2 teaspoon salt to pan; cook 4 minutes or until shrimp turn pink and are done, stirring occasionally. Stir in 11 ⁄2 tablespoons chives. Divide soup among 10 shallow bowls; top evenly with shrimp mixture, and sprinkle with remaining 11 ⁄2 tablespoons chives. SERVES 10 (serving size: about 3⁄ 1 4 cup soup and ⁄3 cup shrimp mixture)

CALORIES 192; FAT 8.8g (sat 4.9g, mono 1.5g, poly 0.6g); PROTEIN 12g; CARB 19g; FIBER 2g; SUGARS 5g (est. added sugars 1g); CHOL 78mg; IRON 1mg; SODIUM 428mg; CALC 63mg

—Recipe by Adam Hickman 48 C O O K I N G L I G H T A U G U S T 2 0 1 6

P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : C H E L S E A Z I M M E R ; P R O P S T Y L I N G : C L A I R E S P O L L E N

FRESH CORN AND POTATO SOUP WITH SAUTÉED SHRIMP

DINNER TONIGHT IN

A E RTA E T N E ITH E S W

quick chicken fajitas Active: 18 min. Total: 18 min.

For a casual, fun get-together, set up a make-your-own-fajitas bar with the chicken filling, avocado cream, sour cream, and any other toppings you love—such as pico de gallo, sliced fresh jalapeños, or crisp radish slices. The recipe serves 4, but you can easily double it to feed a larger crowd. For a quick, easy side, combine shredded red or green cabbage, toasted hulled pumpkin seeds (pepitas), and crumbled queso fresco. Toss with a simple dressing of lime juice and olive oil.

1 1 1⁄2 1 1⁄2 1 1⁄2 2 1⁄ 4 3 4

(6-in.) corn tortillas tsp. chili powder tsp. ground cumin tsp. salt, divided tsp. black pepper lb. skinless, boneless chicken breasts, cut crosswise into 1⁄ 4-in.-thick slices Tbsp. olive oil cups thinly sliced red and orange bell pepper (about 1 small of each) cups thinly sliced red onion ripe peeled avocados tsp. fresh lime juice cup light sour cream (optional) Tbsp. cilantro leaves (optional) lime wedges

SERVES 4 (serving size: 2 fajitas) CALORIES 413; FAT 16.1g (sat 2.2g, mono 8.3g, poly 2.6g); PROTEIN 29g; CARB 43g; FIBER 9g; SUGARS 5g (est. added sugars 0g); CHOL 73mg; IRON 1mg; SODIUM 477mg; CALC 62mg

1

Working with 1 tortilla at a time, HEAT tortillas over medium-high heat in a large, dry skillet for about 20 seconds on each side or until lightly charred. WRAP tortillas in foil; keep warm.

54 C O O K I N G L I G H T A U G U S T 2 0 1 6

2

COMBINE chili powder,

cumin, 1⁄4 teaspoon salt, and black pepper in a bowl. ADD chicken; toss to coat. HEAT pan over medium-high heat. ADD oil; swirl. ADD chicken; cook 3 minutes. ADD bell peppers and onion; cook 5 minutes or until vegetables are softened and chicken is done, stirring occasionally.

3

Place avocados in a bowl; coarsely MASH with a fork. ADD remaining 1⁄4 teaspoon salt and lime juice, stirring to combine. DIVIDE chicken mixture among tortillas; top evenly with avocado mixture. TOP evenly with sour cream and cilantro, if desired. SERVE with lime wedges. —Recipe by Deb Wise

P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : T O R I E C O X ; P R O P S T Y L I N G : L I N D S E Y L O W E R

8 1 1⁄2 1 1⁄ 2 1⁄ 4 1

COOK THE COVER!

DRINK SMART SAUZA®TEQUILA. 40% ALC / VOL. ©2016 SAUZA TEQUILA IMPORT COMPANY, DEERFIELD IL

DINNER TONIGHT E IN TH

KIDISTCHEN K

Our Best Chicken Fingers Sorry, drive-through: This version of the kid favorite is better than yours. BY KAT I E WOR KMA N

HOW TO MEASURE CREAMY INGREDIENTS

Active: 25 min. Total: 25 min. 1⁄ 4

2 1 1⁄ 2

1 1 1 2 1

1 3

cup plain 2% reduced-fat Greek yogurt Tbsp. spicy brown mustard Tbsp. honey cup all-purpose ﬂour tsp. paprika tsp. black pepper tsp. coarse or kosher salt, divided large eggs cup whole-wheat panko (Japanese breadcrumbs) lb. chicken breast tenders, halved lengthwise Tbsp. olive oil, divided

1. Place yogurt, mustard,

and honey in a small bowl; stir to combine.

1 USE THE RIGHT CUP

2. Combine flour, paprika, 1⁄

pepper, and 2 teaspoon salt in a shallow dish. Break the eggs into another shallow dish; stir with a whisk until smooth. Place panko in a third shallow dish. 3. Dredge each chicken strip in flour mixture. Dip chicken strips in beaten egg, letting excess drip off. Roll in panko, pressing to adhere. 4. Heat 2 tablespoons olive oil in a large nonstick skillet over medium heat. Add half of chicken strips; cook, turning occasionally, 4 to 5 minutes or until crumbs are browned and chicken is done. Remove from pan

56 C O O K I N G L I G H T A U G U S T 2 0 1 6

to a paper towel–lined plate. Repeat cooking procedure with remaining 1 tablespoon oil and remaining chicken strips. Sprinkle chicken with remaining 1 ⁄2 teaspoon salt. Serve with honey-mustard mixture for dipping.

Scoop creamy foods into a measuring cup intended for dry ingredients. It’s the best way to accurately measure yogurt, mayo, mustard, and the like.

SERVES 4 (serving size: 3 tenders and about 1 1⁄2 Tbsp. sauce) CALORIES 362; FAT 16.3g (sat 3g, mono 9.2g, poly 2.1g); PROTEIN 31g; CARB 20g; FIBER 2g; SUGARS 5g (est. added sugars 4g); CHOL 167mg; IRON 2mg; SODIUM 566mg; CALC 34mg

Katie Workman is the author of

Dinner Solved! and The Mom 100 Cookbook. She is also the creator of the blog themom100.com, where you’ll find more real-life solutions for family meals.

2 EVEN IT OUT Use the blunt side of a table or butter knife to level of ingredients—even for teaspoon and tablespoon amounts.

P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : T O R I E C O X ; P R O P S T Y L I N G : L I N D S E Y L O W E R

HOMEMADE CHICKEN FINGERS

THE CHOICE OF ITALY ®

DINNER

weekend

P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : C H E L S E A Z I M M E R ; P R O P S T Y L I N G : M I N D I S H A P I R O L E V I N E

warrior

TONIGHTD

HEAG A T E G OKIN CO

COOK ONCE, EAT 3X

FLANKAK STE Throw an extra flank steak on the grill for a Cali-inspired salad, an Italian steak-andgrilled-veggie main, and a Texas-style hash.

California Steak Salad Recipe p. 64 A U G U S T 2 0 1 6 C O O K I N G L I G H T 63

DINNER TONIGHT D EKEN

WE ARRIOR W

1MARINATED RED WINE– STEAKS START HERE!

WITH GRILLED VEGETABLES Active: 30 min. Total: 4 hr. 30 min.

2 cups dry red wine (such as Merlot) 1 Tbsp. whole black peppercorns 1 Tbsp. fennel seeds 1 bay leaf 2 (1-lb.) flank steaks, trimmed and divided 1 cup cherry tomatoes, halved 4 Tbsp. extra-virgin olive oil, divided 1 Tbsp. balsamic vinegar 1 1⁄2 tsp. kosher salt, divided 1 1⁄2 tsp. black pepper, divided 1⁄ 2 tsp. chipotle chile powder

C O O K O N C E , E AT 3 X 1⁄ 4

tsp. onion powder Cooking spray 2 medium zucchini, cut diagonally into 1⁄ 2-in.-thick slices 2 yellow squash, cut diagonally into 1⁄ 2-in.-thick slices 1 cup loosely packed fresh basil leaves 2 Tbsp. toasted pine nuts 2 Tbsp. fresh lemon juice 1 Tbsp. water 3 garlic cloves, coarsely chopped 1⁄ 4 cup whole-wheat panko (Japanese breadcrumbs), toasted 1. Bring wine, pepper-

corns, fennel seeds, and bay leaf to a boil in a saucepan; cook 10 minutes or until reduced by half. Place in a bowl; cool. Add 1 steak, turning to coat. Cover and chill 31⁄2 hours. Let stand at room temperature 30 minutes before grilling. 2. Combine tomatoes, 1 tablespoon oil, vinegar,

1⁄ 4 1⁄ 4

teaspoon salt, and teaspoon pepper in a bowl; let stand 30 minutes. 3. Preheat grill to high. 4. Remove steak from marinade; discard marinade. Sprinkle marinated steak with 1⁄ 2 teaspoon salt and 1⁄ 2 teaspoon pepper. Cut remaining unmarinated steak in half. Combine 14⁄ teaspoon salt, 14⁄ teaspoon pepper, chile powder, and onion powder; rub over half of unmarinated steak (for Recipe 3). Sprinkle remaining half of unmarinated steak with 1⁄ 1 4 teaspoon salt and 4⁄ teaspoon pepper (for Recipe 2). Coat grill grates with cooking spray. Add steaks to grill; grill 10 to 12 minutes, turning occasionally. Let marinated steak stand 10 minutes; cut across the grain into thin slices. Reserve remaining steak for Recipes 2 and 3. 5. Coat squashes with cooking spray; sprinkle with 14⁄ teaspoon pepper. Grill 3 to 4 minutes on each side. 6. Place remaining 3 tablespoons oil, 1⁄ 4 teaspoon salt, basil, and next 4 ingredients (through garlic) in a blender; blend until smooth. Divide squash and steak among 4 plates; top with tomato mixture, pesto, and panko. SERVES 4 (about 3 oz. steak, 1 cup vegetables, and 2 Tbsp. pesto) CALORIES 395; FAT 24g (sat 4.7g, mono 13.8g, poly 3.2g); PROTEIN 29g; CARB 15g; FIBER 3g; SUGARS 7g (est. added sugars 0g); CHOL 70mg; IRON 4mg; SODIUM 562mg; CALC 90mg

64 C O O K I N G L I G H T A U G U S T 2 0 1 6

2

CALIFORNIA STEAK SALAD Active: 30 min. Total: 45 min.

This salad (shown on page 63) is ideal for cold grilled steak, as reheating may overcook the meat or cause the basil and arugula to wilt. Grilling the red onion adds another layer of char and a bit of sweetness to counter the tartness of the vinaigrette. Cooking spray 1 large red onion, cut into 1⁄ 2-in.-thick slices 2 Tbsp. extra-virgin olive oil 1 Tbsp. balsamic vinegar 1⁄ 2 tsp. kosher salt 1⁄ 4 tsp. freshly ground black pepper 3 medium heirloom tomatoes, sliced 1 (5-oz.) container baby arugula 8 oz. cooked salt-and-pepperseasoned flank steak (from Recipe 1), sliced 1 ripe peeled avocado, sliced 1⁄ 2 cup thinly sliced basil 1⁄ 4 cup sliced almonds, toasted 1. Heat a grill pan over high heat.

Coat pan with cooking spray. Add onion slices to pan; grill 10 minutes or until tender, turning occasionally. Place onion in a bowl; cover with plastic wrap. Let stand 10 minutes. 2. Combine oil, vinegar, salt, and pepper in a large bowl, stirring with a whisk. Add onion slices and any accumulated juices to oil mixture. Add tomatoes; toss gently to coat. Let stand 15 minutes, stirring occasionally. Stir in arugula. 3. Divide tomato mixture evenly among 4 plates; top evenly with steak and avocado. Sprinkle with basil and almonds. SERVES 4 (serving size: about 3 oz. steak and 1 1⁄2 cups salad) CALORIES 280; FAT 18.8g (sat 3.2g, mono 11.7g, poly 2.3g); PROTEIN 16g; CARB 14g; FIBER 5g; SUGARS 6g (est. added sugars 0g); CHOL 35mg; IRON 2mg; SODIUM 411mg; CALC 119mg

5 OUT OF 5 TURKETARIANS AGREE. “MMMMMM.”

®

True Turketarians swear by Butterball , thanks to its delicious taste. That’s why they enjoy it every day with tasty options like our Butterball turkey smoked sausages. For tips, recipes, and more go to Butterball.com. ©2016 But terball, LLC. BUT TERBA LL is a trademark of But terball, LLC.

DINNER TONIGHT D EKEN

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

WE ARRIOR W

3 TEXAS BARBECUE HASH Active: 40 min. Total: 40 min.

Hash is the king of reinvented leftovers. Here we’ve added a Southern barbecue spin. 12 oz. Yukon Gold potatoes, cut into 1⁄2-in. cubes 1 Tbsp. canola oil 1 cup chopped green onions 1 (15-oz.) can unsalted Great Northern beans, rinsed and drained 8 oz. cooked chipotle-seasoned flank steak (from Recipe 1), cubed 4 large eggs 1⁄ 2 cup unsalted ketchup 3 Tbsp. water, divided 2 Tbsp. apple cider vinegar 1 1⁄2 Tbsp. light brown sugar 1⁄ 2 tsp. onion powder 1⁄ 2 tsp. kosher salt 1⁄ 2 tsp. freshly ground black pepper 1⁄ 4 cup reduced-fat sour cream 2 Tbsp. chopped fresh oregano

66 C O O K I N G L I G H T A U G U S T 2 0 1 6

1. Bring potatoes to a boil in a large

saucepan filled with water. Reduce heat and simmer 10 minutes. Drain. 2. Heat oil in a large cast-iron skillet over medium-high heat. Add potatoes and green onions; cook 4 minutes (do not stir). Stir in beans and steak; cook 2 minutes. Remove pan from heat. 3. Heat a large nonstick skillet over medium heat. Crack eggs into pan; cook 1 minute. Cover pan; cook an additional 2 minutes or until desired degree of doneness. 4. Combine ketchup, 2 tablespoons water, vinegar, brown sugar, onion powder, salt, and pepper in a bowl, stirring until well blended. Combine remaining 1 tablespoon water and sour cream in a small bowl, stirring until smooth. Divide potato mixture among 4 bowls; drizzle 3 tablespoons ketchup mixture and 1 tablespoon sour cream mixture over each serving. Top with eggs and oregano. SERVES 4 (serving size: about 1 1⁄4 cups hash and 1 egg) CALORIES 437; FAT 14.2g (sat 4.2g, mono 5.2g, poly 2.1g); PROTEIN 25g; CARB 51g; FIBER 10g; SUGARS 15g (est. added sugars 11g); CHOL 229mg; IRON 4mg; SODIUM 524mg; CALC 161mg

—Recipes by Robin Bashinsky

DINNER WE ARRIOR W

FREEZE IT

Easy Chicken Wonton Soup Stash a batch in the freezer for a faster, fresher, veggie-packed alternative to takeout.

CHICKEN WONTON SOUP Active: 1 hr. Total: 1 hr. 30 min.

For an easier dumpling shape, fold wrapper in half over filling to form a half-moon; press well to seal edges. 2 Tbsp. toasted sesame oil cup finely chopped yellow onion 1 Tbsp. minced peeled fresh ginger 1 Tbsp. minced fresh garlic 1 Tbsp. minced seeded jalapeño 7 oz. shiitake mushrooms 6 cups unsalted chicken stock (such as Swanson) 2 cups water 2 Tbsp. rice vinegar 1 1⁄4 tsp. kosher salt, divided 1⁄ 2 tsp. black pepper 1⁄ 2

4 garlic cloves, smashed 1 (1-in.) piece fresh ginger, sliced 12 oz. ground chicken 1 large egg 32 round wonton wrappers 1 cup diagonally cut carrots 1 cup diagonally cut sugar snap peas 1⁄ 2 cup sliced green onions 1. Heat a large Dutch oven

over medium-high heat. Add oil; swirl to coat. Add yellow onion, minced ginger, minced garlic, and jalapeño; sauté 4 minutes. Place onion mixture in a medium bowl. 2. Remove stems from mushrooms. Tinly slice mushroom caps; set aside.

68 C O O K I N G L I G H T A U G U S T 2 0 1 6

Add stems, stock, 2 cups water, vinegar, 1 teaspoon salt, black pepper, smashed garlic, and sliced ginger to pan; bring to a boil. Reduce heat; cover and simmer 45 minutes. Strain stock mixture over a bowl; discard solids. Return stock to pan over low heat, or follow freezing instructions. 3. Add remaining 14⁄ teaspoon salt, chicken, and egg to onion mixture, stirring well. Working with 1 wonton wrapper at a time (cover the remaining wrappers to keep from drying), spoon about 2 teaspoons chicken mixture into center of wrapper. Moisten edges with water;

gather up and pleat edges of wrapper around ﬁlling to form a purse. Repeat procedure with remaining chicken mixture and wrappers. Continue with step 4, or follow freezing instructions. 4. Add carrots to stock in pan; simmer 4 minutes. Add mushroom caps, dumplings, and peas; cook 8 minutes. Divide soup evenly among 8 bowls; sprinkle evenly with green onions. SERVES 8 (serving size: 1 cup soup and 4 dumplings) CALORIES 245; FAT 8.2g (sat 1.8g, mono 3.2g, poly 2.5g); PROTEIN 16g; CARB 26g; FIBER 3g; SUGARS 3g (est. added sugars 1g); CHOL 63mg; IRON 2mg; SODIUM 631mg; CALC 62mg

—Recipe by Adam Hickman

P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : C H E L S E A Z I M M E R ; P R O P S T Y L I N G : G I N N Y B R A N C H S T E L L I N G

TONIGHT D EKEN

Work time, meeting time, pickup time. Play time.

© 2016 Kraft Foods

T H E R AW FO O D G U I D E

nutrition

made easy

The Power of Raw Eat your way to better health by laying of the heat. BY SIDNEY FRY, MS , RD

P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : T O R I E C O X ; P R O P S T Y L I N G : L I N D S E Y L O W E R

G

ive your oven a rest this month. In addition to saving time and keeping the indoor inferno at bay, there are nutritional beneﬁts to keeping certain foods away from a hot pan. Heatsensitive nutrients, such as B vitamins, vitamin C, folate, and gut-friendly probiotics, start to break down when temperatures get above 118°F; the higher the heat and longer the cook time, the greater the nutrient loss (in most cases). Plus, most of the foods you can eat raw are lower in calories and higher in ﬁber, and come from whole, plantbased foods. Raw foods also

take longer to chew, which forces us to slow down our often-rushed eating routine and brings an extra layer of mindfulness to our meals. We aren’t suggesting that you give up cooking: Tere are plenty of nutrient-rich foods, such as dried beans, most whole grains, and many lean proteins, that should not be eaten raw. Rather, take advantage of the summer produce at the supermarket or local farmers’ market that doesn’t have to be cooked—foods such as beets, leafy greens, corn, peppers, and summer squash. Minimum heat + more fruits and veggies = maximum nutrition. Here’s our how-to guide to eating without heating.

A U G U S T 2 0 1 6 C O O K I N G L I G H T 73

T H E R AW FO O D G U I D E

Our 5 Favorite Raw Finds From roots to shoots and leaves to greens, these top picks need no heat to eat.

1 BELL PEPPERS THE BELL’S BIGGEST CLAIM to nutrient fame is vitamin C: One cup of chopped red, orange, or yellow

bell peppers has double the vitamin C content of 1 cup of orange segments and 53% more than a glass of OJ.

Raw Food Basics

BULGUR-STUFFED MINI PEPPERS Active: 15 min. Total: 40 min.

RINSE FIRST

Wash your produce properly. Simply rinsing it with water can remove up to 98% of bacteria. According to the Center for Food Safety, tap water is just as efective in cleaning produce as pricey produce washes.

In the heat of summer, you’ll be thankful for this raw, fresh, crunchy appetizer you can easily make ahead for guests.

THINK IN VOLUME

Raw fruits and vegetables contain a lot of water and ﬁll you up more quickly without adding many calories. Portion size grows with raw foods—1 pound of spinach (about 12 cups) wilts down to just 1 cup when cooked. Bottom line: You get to eat more food when you go raw. MAKE EXCEPTIONS

Not all produce is in its most healthful state raw. A few foods— sweet potatoes, carrots, winter squash, asparagus, and tomatoes (surprise!)—actually contain compounds that the body has more access to when cooked. See page 85 for details. CONSIDER YOUR HEALTH

Heat kills bacteria. Anyone with a potentially weaker immune system (children, seniors, cancer patients, and pregnant women) need to be extra careful of raw foods, which have a higher risk of carrying harmful bacteria. For information on the safety behind raw seafood, meats, milk, cheeses, and eggs, go to cookinglight.com/features. 74 C O O K I N G L I G H T A U G U S T 2 0 1 6

2⁄ 3 1⁄ 3 1⁄ 4

cup warm water cup uncooked bulgur cup chopped fresh flat-leaf parsley 1⁄ 4 cup minced red onion 1⁄ 4 cup dried currants 2 Tbsp. extra-virgin olive oil

1 1⁄2 tsp. grated lemon rind 1 Tbsp. fresh lemon juice 2 tsp. chopped fresh oregano 3⁄ 8 tsp. kosher salt 1 1⁄2 oz. feta cheese, crumbled (about 1⁄3 cup) 12 mini sweet peppers, halved 1. Combine 2 ⁄3 cup water and

bulgur in a small bowl; let stand 30 minutes. Drain. 2. Meanwhile, combine parsley and the next

8 ingredients (through cheese); stir in bulgur. Spoon about 1 tablespoon bulgur mixture into each pepper half. SERVES 6 (serving size: 4 stufed pepper halves) CALORIES 116; FAT 6.3g (sat 1.7g, mono 3.6g, poly 0.6g); PROTEIN 3g; CARB 13g; FIBER 3g; SUGARS 6g (est. added sugars 0g); CHOL 6mg; IRON 1mg; SODIUM 204mg; CALC 53mg

“Cook” bulgur with a simple soak. Cover with warm tap water, let sit 30 minutes, and drain.

ADV ERT I S EM EN T

YOUR WEEKNIGHT GAME PLAN Fast, Fresh, and Healthy Dinners from the Kitchen of

Pair a few simple ingredients with our fully cooked entrées for a wholesome and delicious dinner in no time! All of our refrigerated, ready-made food available at Target® stores are cooked SOUS-VIDE. This slow-cooking process involves placing food in vacuum-sealed packaging and cooking for many hours in a water bath at precisely controlled temperatures. The Cooking Light advantage: u Noticeably juicy and tender meat u Premium, simple, familiar ingredients u All natural, no additives or preservatives u Ultimate convenience—just heat & eat

Find them in the refrigerated section at all Super Target locations and select Target grocery stores. 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. © 2016 Time Inc.

T H E R AW FO O D G U I D E

3 GREEN TOMATOES

GREEN (UNRIPE) TOMATOES have more vitamin C and calcium than the

more popular ripe red ones, and they are rich in B vitamins, vitamin A, and vitamin K. They make a deliciously tart, tangy addition to a chilled gazpacho. Red tomatoes are actually more antioxidant-rich when cooked, giving you better access to lycopene. See page 85 for details.

GREEN GAZPACHO WITH CORN AND RADISH SALAD Active: 15 min. Total: 18 min. 1⁄ 3

2

BEETS

BEETS ARE A GOOD SOURCE OF FOLATE , which supports heart and

brain health and is important for pregnant women. Heat from cooking can destroy 50% to 90% of the natural folate in foods, so try going raw. GOLDEN BEET NACHOS Active: 35 min. Total: 35 min.

With their awesome crunch and yellow color, thinly sliced golden beets make a great stand-in for tortilla chips. A mandoline works beautifully for slicing; try to cut the beets between 1⁄8- and 1⁄ 16-inch thick. If you use a knife instead, aim to get the thinnest slices possible. 1 (15-oz.) can un salted pinto beans, drained 1⁄ 4 cup light sour cream 1⁄ 2 tsp. kosher salt, divided 1⁄ 2 tsp. ground cumin 1⁄ 4 tsp. smoked paprika 2⁄ 3 cup diced avocado 2⁄ 3 cup diced tomato 2 Tbsp. minced red onion 1 1⁄2 Tbsp. minced cilantro 1 1⁄2 tsp. fresh lime juice 10 oz. small to medium yellow beets, peeled and cut into very thin slices 1⁄ 1 2 oz. Cotija cheese, crumbled (about 1⁄3 cup) 1 jalapeño, thinly sliced

1. Place beans in a mini food

processor; pulse until finely chopped. Add sour cream, 1⁄ 4 teaspoon salt, cumin, and smoked paprika; process until smooth (add 1 tablespoon water, if necessary, to yield a smooth consistency). 2. Combine avocado, tomato, onion, cilantro, juice, and remaining 14⁄ teaspoon salt. Arrange beet slices on a platter; dollop bean mixture evenly onto beet slices. Spoon salsa evenly onto nachos; sprinkle with cheese and jalapeño slices. SERVES 4 CALORIES 212; FAT 8g (sat 3.3g, mono 2.7g, poly 0.6g); PROTEIN 10g; CARB 27g; FIBER 9g; SUGARS 6g (est. added sugars 0g); CHOL 15mg; IRON 2mg; SODIUM 399mg; CALC 168mg

78 C O O K I N G L I G H T A U G U S T 2 0 1 6

cup fresh corn kernels 4 tsp. extra-virgin olive oil, divided 1 Tbsp. red wine vinegar, divided 1 tsp. kosher salt, divided 1 large radish, thinly sliced 1⁄ 2 cup cubed honeydew melon 1⁄ 4 cup fresh basil leaves 2 tsp. honey 1 3⁄4 lb. green tomatoes, cored and chopped 1 oz. whole blanched almonds (about 22 almonds) 1 ripe avocado, quartered 1 cucumber, peeled and sliced 1⁄ 2 yellow bell pepper, seeded and cut into wedges 1 large celery stalk, coarsely chopped 1 garlic clove, sliced

6 Tbsp. plain 2% reduced-fat Greek yogurt 1 Tbsp. minced fresh chives 1⁄ 4 tsp. black pepper 1. Combine corn, 11 ⁄2 tea-

spoons olive oil, 1 teaspoon red wine vinegar, 14⁄ teaspoon salt, and radish slices in a small bowl; toss. 2. Place remaining 2 teaspoons vinegar, remaining 21⁄2 teaspoons oil, remaining 3⁄ 4 teaspoon salt, honeydew, and next 9 ingredients (through garlic) in a blender; process until smooth. 3. Divide gazpacho evenly among 4 serving bowls; top evenly with corn mixture and yogurt. Sprinkle with chives and black pepper. SERVES 4 (serving size: 1 1⁄4 cups gazpacho, 3 Tbsp. corn salad, and 1 1⁄2 Tbsp. yogurt) CALORIES 242; FAT 14.4g (sat 2g, mono 8.9g, poly 2.2g); PROTEIN 8g; CARB 25g; FIBER 7g; SUGARS 16g (est. added sugars 3g); CHOL 1mg; IRON 2mg; SODIUM 537mg; CALC 87mg

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T H E R AW FO O D G U I D E

4 THE CRUCIFEROUS CREW

BROCCOLI DELIVERS A HEALTHY dose of myrosinase, an enzyme that helps stimulate the liver’s detoxifying process and is necessary to build sulforaphane, a compound that helps kill precancerous cells (and is what makes broccoli stink when cooking). Myrosinase is highly sensitive to heat—even boiling broccoli for 1 minute may destroy most of this beneficial compound. Other cruciferous veggies that contain myrosinase include cabbage, Brussels sprouts, radishes, and cauliflower.

SHAVED BROCCOLI AND BRUSSELS SPROUTS SLAW

1⁄ 2

3

Active: 20 min. Total: 20 min.

A food processor slices veggies in a snap, but a sharp knife works too. Toss the broccoli stalks and leaves into the salad—not the trash. 12 oz. broccoli stalks (about 3 large) 8 oz. Brussels sprouts, trimmed

2 2 1⁄ 2 1⁄ 4

5 LEAFY GREENS

1

tsp. kosher salt, divided Tbsp. extra-virgin olive oil Tbsp. fresh lemon juice Tbsp. canola mayonnaise tsp. Dijon mustard tsp. freshly ground black pepper oz. grated Parmesan cheese (about 1⁄4 cup)

CELEBRATED FOR THEIR HIGH IRON, calcium, and vitamin content, dark

leafy greens are glorious in summer. Many of the nutrients found in these greens are more available to our bodies when we eat them raw, including folate, vitamin C, lutein, and all the B’s. For a hit of fresh, pleasantly bitter, and peppery flavor, go beyond kale and spinach and try something new, like chard (recipe at right) or collard, beet, mustard, or turnip greens.

1 1⁄2 cups seedless red grapes, halved 2 Tbsp. pine nuts 1. Tinly slice broccoli and

Brussels sprouts in a food processor ﬁtted with the slicing blade. Sprinkle with 1⁄ 4 teaspoon salt; toss to coat. 2. Combine remaining 14⁄ teaspoon salt, oil, and next 5 SWISS CHARD BULGUR WRAPS Active: 20 min. Total: 1 hr. 20 min.

Chard stems are wonderfully crisp and salty—don’t toss them. Here, we chop and stir a few handfuls into the bulgur for extra crunch. 1 cup warm water 2⁄ 3 cup uncooked bulgur 1⁄ 2 cup plus 2 Tbsp. hummus, divided 1⁄ 4 cup sunflower seeds 1⁄ 4 cup chopped fresh dill 2 Tbsp. minced shallots 2 Tbsp. fresh lemon juice 1⁄ 2 tsp. kosher salt 1⁄ 4 tsp. black pepper 4 green Swiss chard leaves (about 5 oz.) 1 cup julienne-cut red bell pepper 1 cup julienne-cut English cucumber (about 1 large) 1 cup shaved carrot 1⁄ 2 cup alfalfa sprouts 1. Combine 1 cup warm

water and bulgur. Soak 30 minutes to 1 hour. Drain 80 C O O K I N G L I G H T A U G U S T 2 0 1 6

ingredients (through cheese) in a small bowl, stirring well with a whisk. Add dressing, grapes, and pine nuts to broccoli mixture; toss. SERVES 8 (serving size: about 3⁄4 cup) CALORIES 131; FAT 8.8g (sat 1.5g, mono 5g, poly 1.7g); PROTEIN 4g; CARB 11g; FIBER 3g; SUGARS 6g (est. added sugars 0g); CHOL 3mg; IRON 1mg; SODIUM 230mg; CALC 75mg

well; squeeze out excess water. Add 1 ⁄2 cup hummus and next 6 ingredients (through black pepper); toss. 2. Remove stems of each chard leaf. Finely chop stems to measure 1 ⁄2 cup; add to bulgur mixture. Discard remaining stems. Place chard leaves in a large bowl; cover with warm water. Let stand 10 minutes. Drain; pat dry with paper towels. 3. Place leaves on a cutting board. Arrange 1⁄2 cup bulgur mixture down center of each leaf; top evenly with bell pepper, cucumber, carrot, and sprouts. Fold in edges of leaf; roll up, jelly-roll fashion. Spread remaining 2 tablespoons hummus evenly between leaves to seal. Secure with wooden picks. SERVES 4 (serving size: 1 wrap) CALORIES 230; FAT 8.7g (sat 1g, mono 3.2g, poly 3.6g); PROTEIN 9g; CARB 33g; FIBER 10g; SUGARS 4g (est. added sugars 0g); CHOL 0mg; IRON 3mg; SODIUM 486mg; CALC 69mg

Her science camp, his playdate, your family reunion. No sweat.

T H E R AW FO O D G U I D E

Pad Thai Makeover Our no-cook cashew-cream version has half the calories of the classic. WHAT BETTER WAY TO SLURP

down the end of summer than with a saucy bowl of sweet and salty noodles? Tanks to the nifty spiralizer, raw vegetable “oodles” can be cranked out in a jiﬀ. (Don’t worry if you don’t own one; our recipe provides an alternate preparation method.) But what’s pad Tai without actual noodles? We were thrilled to discover that ultrathin brown rice noodles don’t require any cooking: Tey’re perfectly al dente after a soak in warm

water. Traditional versions get stir-fried in lots of oil, coating the noodles in fat to make them silky. We skip the heat and oil and instead create a creamy, savorysweet cashew sauce to give our noodles and zoodles an equally luscious coating. Packed with plant-based ribbons, whole grains, cabbage, peas, nuts, and herbs, our version is satisfying and refreshingly raw, saving 400 calories over the classic. See page 84 for the recipe.

Our pad Thai saves 401 calories, 9g added sugars, and 2,389mg sodium (!) over traditional pad Thai.

Find Your Spiralizer Style

82 C O O K I N G L I G H T A U G U S T 2 0 1 6

HANDHELD

COUNTERTOP

These portable versions (think pencil sharpener) are easy to clean and lightweight, but the size and shape of the fruits and veggies they can handle is limited. Most handheld spiralizers have only two ribbon size options.

The hand crank takes up more space, but this kind accommodates a variety of produce sizes, shapes, and densities. Versions from OXO and Paderno churn out consistent noodles and have multiple blades for various ribbon sizes.

Real chicken or beef is the number one ingredient in DISH from Rachael Ray™ Nutrish®. There’s never any corn, wheat or soy. You’ll also find pieces of real slow-roasted chicken, fruit and veggies in every recipe. Look for DISH where you shop for your family’s groceries. SwitchtoNutrish.com

T H E R AW FO O D G U I D E

CASHEW CREAM PAD THAI Active: 30 min. Total: 1 hr. 30 min.

Don’t mistakenly buy fettuccinelike pad Thai noodles, as they take much longer to soak to an edible consistency. Look for the thin brown-rice variety, often called vermicelli or mai fun. The longer they sit, the better these noodles will get, as they continue to soak up the flavors of the nutty cashew cream (pictured on page 82). 3⁄ 4

3

4 1 1

cup raw cashews oz. thin brown rice noodles (such as Annie Chun’s Maifun) tsp. reduced-sodium soy sauce Tbsp. toasted sesame oil Tbsp. fish sauce

1 1 1 1⁄2 1 1 2 1

Tbsp. honey Tbsp. fresh lime juice tsp. Sriracha chili sauce medium yellow zucchini medium green zucchini large carrots cup thinly sliced red cabbage 1 cup sugar snap peas, trimmed and thinly sliced crosswise 1⁄ 2 cup torn fresh basil

1. Soak cashews in a bowl

of water for 1 hour. Drain. 2. Soak noodles in a bowl of very warm water for at least 1 hour. Drain. 3. Combine cashews, soy sauce, oil, fish sauce, honey, lime juice, and Sriracha in a mini food processor, and

process until very smooth. 4. Run zucchini through a

spiralizer to create noodles, or cut long noodles with a julienne peeler or ribbons with a vegetable peeler to measure 3 cups. Run carrots through a spiralizer to create noodles, or cut into long noodles with a julienne peeler or ribbons with a vegetable peeler to measure 1 cup. Combine rice noodles, zucchini, carrot, cabbage, and peas; toss well

to combine. Spoon cashew mixture over noodles; toss to combine. Sprinkle with basil. SERVES 4 (serving size: 1 1⁄2 cups) CALORIES 320; FAT 16.2g (sat 3.1g, mono 8.4g, poly 3.6g); PROTEIN 8g; CARB 40g; FIBER 5g; SUGARS 11g (est. added sugars 4g); CHOL 0mg; IRON 3mg; SODIUM 610mg; CALC 67mg

—Recipes by Sidney Fry, MS, RD; Darcy Lenz; and Ann Taylor Pittman

Best Cooked Not all produce is nutritionally advantageous in its raw state. Cooking some vegetables actually breaks down their tough cellular structure and makes it easier for the body to absorb nutrients. Heat may also boost certain nutrients such as beta-carotene and lycopene (not to mention it kills bacteria and helps you avoid food poisoning). Here are a few foods that have a slight nutritional edge when cooked. CARROTS, SWEET POTATOES, AND SQUASH

RED TOMATOES

ASPARAGUS

These orange root vegetables get their gorgeous hue from carotenoids, a group of antioxidants that are important for vision, bone health, and immunity. These pigments live inside the cell walls. Cooking helps release them, making them more bioavailable and more readily absorbed by the body.

A landmark study published in 2002 in the Journal of Agricultural and Food Chemistry ﬁrst showed that a powerful antioxidant called lycopene is released from tomatoes when they’re cooked. Lycopene has been shown to help reduce the risk of cancer, heart disease, and macular (eye) degeneration. In addition, a study published in the British Journal of Nutrition found that folks following a long-term, strictly raw-food diet had lower levels of lycopene.

Cooking asparagus will supply higher levels of cancer-ﬁghting antioxidants to the body. Asparagus is rich in ferulic acid, a potent antioxidant that may prevent bone degeneration, certain forms of cancer, and diabetes (in addition to protecting your skin from sun damage when applied topically). This compound is released from cell walls only when asparagus is cooked.

Bottom Line Choose the middle of the two extremes: Don’t eat exclusively raw foods, and don’t eat exclusively cooked foods. Instead,

er

Co

ok i e s

eat them both in equal harmony whenever possible. Comparing the healthfulness of raw and cooked food is complicated, and there are still many mysteries surrounding how the diferent molecules in plants interact with the human body. The key is to eat more fruits and veggies in whatever shape, form, or preparation best suits you and your family.

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u Pe a n u t B

healthyhabits + Beauty: Pineapple p. 96 + Social: Hydrate p. 102

+ Travel: Portland p. 104 + Diet: Tuna Avocado Poke p. 107

Eat Your

VITAMINS Should you be taking supplements? The answer lies in your dietary habits.

I L L U S T R AT I O N S : B E E J O H N S O N

BY HOP E C R I STO L

hat if we told you that you could boost your health with a single pill? Of course you’d be excited. Tat’s why Americans spent $36.7 billion on supplements in 2014, according to the National Institutes of Health. Sadly, supplements aren’t miracle workers. In some cases, there is no reliable evidence to back the diseaseﬁghting, health-boosting claims that some of these products make. Tis has led to some strong opposition to supplements in the medical community. “With two possible exceptions, ﬁsh oil and vitamin D, the healthy person has no business taking supplements,” says internist Keith Roach, MD, associate professor of clinical medicine at Weill Cornell Medical College in New York City.

But before you toss your tablets, consider that other health authorities, including the Harvard T.H. Chan School of Public Health, still advocate supplementing your diet with moderate amounts of vitamins and minerals, such as those found in a multivitamin. Sometimes supplements are strongly advised. Te Centers for Disease Control

and Prevention recommend women who are pregnant or who could become pregnant take a daily supplement with 400mcg of folic acid to prevent certain birth defects. Vitamin B12 supplements are recommended for people who cannot absorb enough of it from food, including many older adults, people who have had gastrointestinal surgery, and those with

digestive disorders such as Crohn’s or celiac disease. Still, experts agree that with a few exceptions, the best way to get the nutrients you need is by eating real, healthy food. Admittedly, that’s not always realistic, thanks to busy schedules resulting in less-than-perfect diets. Read on to ﬁnd out whether your daily intake needs an extra boost.

A U G U S T 2 0 1 6 C O O K I N G L I G H T 91

The

The best way to get nutrients HABIT you need is by eating healthy food.

NUTRIENT

Do You Really Need to Take These Popular Supplements?

2 MULTIVITAMINS

THE SCIENCE These ofer a range of micronutrients the body needs, and a study in the Journal of Nutrition found that many Americans do not get enough of them—in particular, vitamins A, C, D, and E, calcium, and magnesium. However, a growing body of evidence ﬁnds that multivitamins ofer limited health beneﬁts at best. The exception? People who have absorption problems (such as seniors and people with Crohn’s disease) or who have very restricted diets might need to take a multivitamin. BOTTOM LINE As a way to round out a less-than-ideal diet, multivitamins are generally considered to be a harmless,

inexpensive option. Just don’t expect to suddenly see changes in your overall health. The best way to boost nutrient intake: “Do your own cooking and eat whole foods,” says internist Pieter Cohen, MD, an expert on the dietary supplement industry and an assistant professor at Harvard Medical School.

3 VITAMIN C THE SCIENCE Vitamin C is essential to help grow and repair

1 FISH OIL THE SCIENCE Research suggests omega-3 fatty acids in

cold-water ﬁsh (such as sardines, salmon, and tuna) can help stave of a host of conditions, including dementia and depression. And there’s good evidence that people who regularly eat fatty ﬁsh have a lower risk of heart disease than people who don’t. But “ﬁsh oil and ﬁsh are not the same thing,” Roach says. The best evidence from large, epidemiological studies is based on ﬁsh consumption, not ﬁsh oil supplementation. BOTTOM LINE Eat fatty ﬁsh twice a week.“Two servings per week have been shown to have heart beneﬁts, but people who eat a whole lot more generally don’t get more beneﬁt,” Roach says. The exception: People who don’t like ﬁsh should talk to their doctors about whether they should take a ﬁsh oil supplement.

92 C O O K I N G L I G H T A U G U S T 2 0 1 6

tissues. Low levels, while rare, are associated with high blood pressure, stroke, and even some cancers. The most common reason people reach for vitamin C is to ward of a cold, but evidence doesn’t support that theory. However, you probably won’t do harm by exceeding the recommended daily allowance of 75mg. “In principle, you can get too much from supplements, but vitamin C is fairly innocuous, so the risks are low even then,” says David Katz, MD, a nutrition expert and founding director of the Yale-Grifn Prevention Research Center. BOTTOM LINE Your body needs vitamin C to thrive. Katz suggests 1⁄2 cup of red bell pepper (95mg), 1 cup of broccoli (81mg), and a kiwi (64mg) as one way to get plenty of vitamin C—about as much as you’d ﬁnd in a 250mg supplement.

BONE UP ON VITAMIN D You know you need calcium for strong bones, but did you know your body needs vitamin D to absorb it? Fortunately, your body makes it when exposed to bright sunlight. Alissa Rumsey, RD, of the Academy of Nutrition and Dietetics, suggests getting 15 to 20 minutes a day of sun. She recommends vitamin D supplements as well, especially in winter and in cold climates. You can also get some vitamin D from certain foods, such as fortiﬁed milk, egg yolks, and saltwater ﬁsh.

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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. ©2016 Time Inc.

The

BEAUTY

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The Polishing Perks of Pineapple Summer’s tropical treasure treats skin to a smoothing experience. BY CINDY HATCHER

DRUNK ELEPHANT B-HYDRA INTENSIVE HYDRATION GEL

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96 C O O K I N G L I G H T A U G U S T 2 0 1 6

P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : C H E L S E A Z I M M E R ; P R O P S T Y L I N G : C L A I R E S P O L L E N

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Keep skin ﬂake-free with this deep exfoliating option that contains papaya, pineapple, and pumpkin enzymes. $85, katesomerville.com

ARBONNE RE9 ADVANCED CELLULAR RENEWAL MASQUE

For a dose of antiaging power, apply this mask to remove impurities and unclog pores. Pineapple enzymes help yield smoother skin right away. $67, arbonne.com

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Keep It Clean Drugstore shelves reveal the latest facial cleansers.

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Aveeno Absolutely Ageless Nourishing Cleanser ($8, aveeno .com) Blackberry leaf extract boosts skin’s elasticity in this sudser that cleanses without overdrying.

Kleenex Eye Makeup Removers ($10, kleenex.com) Make quick work of busting up pesky eye makeup with a swipe of these soft, textured cleansing pads.

Simple Hydrating Cleansing Oil ($10, simpleskincare.com) Cleansing oils are popular for good reason: They’re gentle and efective while maintaining skin’s natural moisture.

Cetaphil Gentle Skin Cleanser ($14, cetaphil .com) This classically gentle, doctorrecommended formula has received a modern packaging update.

98 C O O K I N G L I G H T A U G U S T 2 0 1 6

P H O T O G R A P H Y: ( C L E A N S E R S ) C A I T L I N B E N S E L

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hether she’s in her own kitchen or the one on your television screen as a food contributor for NBC’s Today show, Siri Daly is stirring up some fun. Te mom of three and food blogger (ﬁnd her at siriouslydelicious.com) relies on the following beauty favorites to keep her look in check.

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Siri likes clear * plastic makeup bags so she can get to items more quickly.

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DIOR NAIL GLOW

If I don’t have something on my nails, I bite them. This is the best clear coat with just a little pink shimmery shine to it. It makes my nails look beautiful and keeps me from touching them. $27, dior.com

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SMASHBOX

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I’m not a big foundation person. I take a little bit of this along with my moisturizer and the strobe cream to create my own little blend. It evens everything out. $42, smashbox.com

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MAC COSMETICS

STROBE CREAM I’ve been

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using this since high school. It’s part of my mix to add shimmer and shine without being glittery. $33, maccosmetics.com

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MAYBELLINE

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don’t get any other makeup on, I always wear mascara. This one is my go-to. It’s quick, easy, and afordable. $6, maybelline.com

CINDY HATCHER BEAUTY EDITOR

WHAT I LOVE THIS MONTH

WHAT ABOUT YOU?

Urban Decay Naked Skin Color Correcting Fluid ($28, sephora.com) Not only are these tubes pretty to look at, but a little dab can also help reduce redness (green), brighten dark circles (pink), correct dullness (yellow), and much more.

Cindy Hatcher is Cooking Light’s beauty editor. Tell her what products you’re loving right now at [email protected]. We’ll feature your top picks on our blog.

100 C O O K I N G L I G H T A U G U S T 2 0 1 6

P H O T O G R A P H Y: ( S I R I D A LY ) J O H N S H E A R E R / W I R E I M A G E / G E T T Y I M A G E S . ( C I N DY H AT C H E R ) 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 . ( U R B A N D E C AY ) C A I T L I N B E N S E L

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Drink Up SOCIAL Studies are tapping into how HABIT water may help weight loss.

I

t’s hot. And maybe you’re sitting there wondering exactly how much water you should drink every day to stay healthy. Unfortunately, the answer isn’t clear—it’s also not eight glasses a day, no matter how often you’ve been told that. So how much is it? We’ve done the research, and the answer is complicated. Basically, just keep drinking. Coming up with a one-size-ﬁts-all water recommendation is diﬃcult because our need for water varies based on age, size, activity level, and even the temperature. Te problem is so complex that the recommendation of the National Academies’ Health and Medicine Division is basically no recommendation at all; the experts there state that most healthy people will be able to absorb an adequate amount of water from the foods and beverages they consume. Jodi Stookey, PhD, a nutrition epidemiologist and hydration researcher with the Children’s Hospital Oakland Research Institute, disagrees: “Basically nothing happens in the body without water. Every thought, movement, and

102 C O O K I N G L I G H T A U G U S T 2 0 1 6

feeling is the result of water moving from one place in the body to another. It aﬀects how you think, feel, absorb, digest, and metabolize. It should be clear that if water is limited, the work of our body is not going to be optimal.” Stookey points to recent research that indicates increasing water consumption can have signiﬁcant health beneﬁts— among them, weight loss. Stookey conducted a study that found drinking at least four glasses of water a day increased weight loss. “We think water can actually help promote weight loss in many ways,” she says. “By substituting water for sugary beverages or juice, you’ve removed calories and carbohydrates. Ten, if you have enough water, you can start seeing more eﬃcient insulin pathways and an acceleration of fat burning.” In the absence of certainty about how much water we should be drinking, Stookey recommends reaching for water rather than concentrated juices, sugar-sweetened beverages, or even diet drinks. As this season of summer excess winds down, keep the HO ﬂowing. —JENNIFER DRAWBRIDGE

I L L U S T R AT I O N : S A R A H W I L K I N S

The

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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The

Portland, Oregon TRAVEL In about 2,000 calories and 10,000 steps*

HABIT

*A unique guide to good eating and great exercise for hungry travelers

See the exercise math at cooking light.com/ math.

BREAKFAST

West End Zen

Burn: 238 calories Eat: 410 calories

MORNING

Japanese Garden Climb ﬂights of stairs to selﬁe-worthy city skyline views before hiking through massive Douglas ﬁrs to reach the hilltop 2 Portland Japanese Garden (japanesegarden .com). The tranquil 5.5-acre site includes ﬁve types of classical Japanese gardens, including a Zen rock garden, mossy waterfalls, and a zigzag bridge suspended over a koi pond. Burn: 85 calories

LUNCH

Nordic Noshing With your inner peace restored, return downtown to 3 Maurice (maurice pdx.com), a charming spot where James Beard– nominated chef Kristen Murray crafts seasonal Norwegian-meets–Paciﬁc Northwest fare. Don’t miss the daily smørbrød sandwich on hearty spelt bread. Finish with a slice of black pepper cheesecake with sweet tomato jam and candied fennel. Burn: 145 calories Eat: 830 calories

AFTERNOON

Pearl District

Next, stroll a few blocks to the 7 Arlene and Harold Schnitzer Center for Art and Design (pnca.edu), where you’ll ﬁnd exhibitions by both students and internationally acclaimed artists.

Cross the street to the legendary 4 Powell’s City of Books (powells.com), the largest used and new bookstore in the world. Or browse the shops full of local handmade goodies in 5 Union Way. Time for a pick-me-up at 6 World Foods (www .worldfoodsportland.com), a bustling international food market. Grab a glass of Oregon Pinot, warm baked pita bread, and some creamy hummus to do a little people watching.

Burn: 78 calories Eat: 306 calories

DINNER

Vegan Gourmet Cross the Willamette River to the east side to 8 Farm Spirit (farmspirit pdx.com). Chef Aaron 7

6

Clockwise from top: City with a view; the daily smørbrød at Maurice; browsing at Powell’s; chef Aaron Adams of Farm Spirit

Adams’ dinners rival any modernist master’s, with one twist—they happen to be vegan. You’ll never miss the meat with seasonal fare like squash blossoms stufed with potato and garlic chives; smoked maitake mushrooms with heirloom corn polenta;

and blackberry sorbet with lemon thyme–walnut “yogurt.” The house-made fermented beverages—an array of keﬁrs, kombuchas, and shrubs—serve as the ideal boost to jump-start even more sightseeing. Eat: 970 calories —Ivy Manning

4 3 1

TOTAL STEPS

5

10,500 2

NET CALORIES: 1,956 8

104 C O O K I N G L I G H T A U G U S T 2 0 1 6

P H O T O G R A P H Y: ( C L O C K W I S E F R O M T O P ) C O U R T E S Y O F T R AV E L P O R T L A N D . C O M , D I N A AV I L A , T O R S T E N K J E L L S T R A N D , D I N A AV I L A

Fuel up in the West End neighborhood at 1 Kure Kitchen (kurejuicebar .com) with the hottest breakfast trend going: smoothie bowls. The Zen Master is a vividly green, matcha-infused slush with avocado and spinach topped with granola and fruit. Grab a green juice to go, and make the uphill trek west to Portland’s Japanese Garden for another kind of Zen.

®

A whole egg breakfast without all the bread & carbs.*

More power to your morning.

TM

*Contains 10g Total Carbohydrate, 3% Daily Value per serving. See nutrition label for information on Total Fat, Saturated Fat, Cholesterol and Sodium values.

© 2016 Tyson Foods, Inc.

The

CL DIET

HABIT

10-Minute Tuna Bowl Upgrade summer’s coolest dish, poke, with whole grains, heart-healthy fats, and crisp kale. 1. Combine rice, kale,

1 tablespoon vinegar, and salt in a bowl; toss to coat. Active: 10 min. Total: 10 min. 2. Combine soy sauce, Poke (pronounced POH-keh) is a sesame oil, Sriracha, popular Hawaiian salad featuring ginger, and remaining 1 raw tuna. “Sushi-grade” tuna tablespoon vinegar in a large means that it is the highest-quality bowl, stirring well with a ﬁsh ofered at the market. Seek whisk. Add tuna, cucumber, out a reputable ﬁshmonger or retailer, and don’t be afraid to ask avocado, and green onion; where the ﬁsh came from and how toss gently to coat. 3. Divide rice mixture long it has been there. evenly among 4 bowls; top 2 cups hot cooked with tuna mixture. Sprinkle short-grain brown rice evenly with sesame seeds. 1 cup very thinly Serve immediately. sliced lacinato kale 2 1⁄ 4 1⁄ 2 2

1 P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : J E S S I E B A U D E

*Consuming raw or undercooked fish may increase your risk of food-borne illness. You can sear the tuna before cutting into cubes if you are uncomfortable consuming or serving raw seafood (poke, after all, just means “chunk,” not “raw”). For most healthy people, eating reasonable amounts of raw seafood is safe. There is, however, a small risk for everyone.

TUNA POKE BOWLS WITH BROWN RICE AND KALE

1⁄ 2 1⁄ 2

1 3⁄ 4

1 1 1 1⁄2

(stems removed) Tbsp. rice vinegar, divided tsp. kosher salt Tbsp. reduced-sodium soy sauce tsp. toasted sesame oil tsp. Sriracha chili sauce tsp. grated fresh ginger lb. raw sushi-grade ahi tuna, cut into 3⁄4-in. cubes cup cubed seeded peeled cucumber small avocado, peeled and diced green onion, thinly sliced Tbsp. white sesame seeds, lightly toasted

SERVES 4 (serving size: 1 cup tuna mixture and 3⁄4 cup rice mixture) CALORIES 338; FAT 9.6g (sat 1.5g, mono 4.9g, poly 2.3g); PROTEIN 32g; CARB 30g; FIBER 5g; SUGARS 1g (est. added sugars 0g); CHOL 44mg; IRON 3mg; SODIUM 529mg; CALC 82mg

—Recipe by Sidney Fry, MS, RD

GO BEYOND THE BOWL Serve the tuna mixture over mixed greens or with crunchy brown rice crackers, or tuck into corn tortillas.

SPECIAL OFFER

Make this easy, 10-minute meal part of your Cooking Light Diet meal plan. Get exclusive recipes and 20% of using the discount code AUG16. Sign up at diet.cookinglight .com/savenow. A U G U S T 2 0 1 6 C O O K I N G L I G H T 107

Cats Can’t Resist™ ®/™ Trademarks © Mars, Incorporated 2016. TEMPTATIONS™ Cloud design is a trademark.

GROW. HARVEST. COOK.

P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : G R A H A M Y E LT O N

Pop a few pepper varieties into containers to yield instantly vibrant decor for outdoor spaces. Plant them now and reap favor-boosting rewards even into cooler months.

Pepper plants need room to grow. Select 1- or 2-gallon pots for single plants and 5-gallon containers for multiples.

A U G U S T 2 0 1 6 C O O K I N G L I G H T 113

GROW. HARVEST. COOK.

HABANERO

Careful when handling these incendiary peppers. Don latex gloves before cutting into them.

SERRANO

Companion planting helps ward of pests. Plant near basil, squash, or cucumbers.

—Graham Yelton LEMON DROP

Dry and process in a spice grinder for uniquely citrusy pepper ﬂakes.

TABASCO THAI

These tiny peppers are ideal for smaller containers and growing spaces.

Peppers are thirsty, but don’t overwater them. Use mulch to help prevent water from evaporating.

JALAPEÑO

Plants yield abundant crops of this easily grown pepper. Savor by pickling for future use.

CAYENNE

Hot pepper plants love sandy soil mixed with good garden soil. Place in a sunny spot.

114 C O O K I N G L I G H T A U G U S T 2 0 1 6

3(99@;/, *()3,.<@ (*;<(3<:,9

Prilosec OTC® has been the #1 Doctor† recommended, #1 Gastroenterologist^ recommended, and #1 Pharmacist^^ recommended frequent heartburn medicine for 10 straight years.

ONE PILL EACH MORNING. 24 HOURS.

ZERO ^

HEARTBURN*

*It s possible while taking Prilosec OTC. Use as directed for 14 days to treat frequent heartburn. May take 1-4 days for full effect. AlphaImpactRx ProVoiceTM Survey, Jan 2005 - Mar 2015. ^^Pharmacy Times Surveys, Acid Reducer/Heartburn Categories 2006 - 2015. © Procter & Gamble, Inc., 2016

GROW. HARVEST. COOK.

ROASTED HABANERO FINISHING SALT Active: 20 min. Total: 1 hr. 15 min.

A sprinkle of this salt right before serving adds a spicy kick and pleasant crunch. Baking draws all the moisture out of the pepper, preserving it. Try the salt on radishes (shown here), scrambled eggs, or sliced melon—a little salt intensifies the sweetness of the fruit. For more creative flavored finishing salts, see the recipes on page 168. 3 orange habanero peppers 1 cup fine sea salt 1⁄ 2 cup coarse sea salt 1. Preheat broiler to high. 2. Place peppers on a foil-lined

baking sheet; broil 10 minutes or until blackened, turning occasionally. Wrap peppers tightly in foil; let stand 10 minutes. Peel peppers; chop coarsely. 3. Preheat oven to 185°F. 4. Place peppers and fine salt in a food processor; process until finely ground. Spread mixture on a baking sheet; bake at 185°F for 45 minutes, stirring after 25 minutes. Cool completely on pan. 5. Place pepper mixture in a bowl; add coarse salt, stirring to combine and break up any clumps. Store in an airtight container up to a month. YIELDS 11⁄2 cups (serving size: 1⁄8 tsp.) CALORIES 0; FAT 0g; PROTEIN 0g; CARB 0g; FIBER 0g; SUGARS 0g (est. added sugars 0g); CHOL 0mg; IRON 0mg; SODIUM 282mg; CALC 0mg

116 C O O K I N G L I G H T A U G U S T 2 0 1 6

Package the finishing salt in small Weck jars to give as gifts to food-loving friends and family.

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GROW. HARVEST. COOK.

SERRANO KETCHUP Active: 25 min. Total: 55 min.

We consider this to be pretty hot, a go-to condiment for fire breathers. For a milder version, remove the seeds from one or both serranos. 1 cup chopped onion cup red wine vinegar cup brown sugar tsp. kosher salt tsp. freshly ground black pepper tsp. ground cumin tsp. ground allspice 2 (4-in.) serrano peppers, chopped 1 garlic clove, chopped 1 (14.5-oz.) can unsalted diced tomatoes, undrained 1 Tbsp. olive oil 1 1⁄2 tsp. cornstarch 2 tsp. water 1⁄ 2 1⁄ 3 1⁄ 2 1⁄ 2 1⁄ 4 1⁄ 4

1. Place first 10 ingredients in a

blender; process until smooth. 2. Heat a large saucepan over mediumhigh heat. Add oil to pan; swirl to coat. Add tomato mixture. Bring to a boil; cook, stirring occasionally, until reduced to 2 cups, about 10 minutes. Place cornstarch in a small bowl, and add 2 teaspoons water; stir until smooth. Add cornstarch mixture to pan; cook 1 minute or until mixture thickens, stirring constantly. 3. Cool completely. Cover and refrigerate up to 2 weeks. SERVES 32 (serving size: 1 tsp.) CALORIES 19; FAT 0.4g (sat 0.1g, mono 0.3g, poly 0.1g); PROTEIN 0g; CARB 4g; FIBER 0g; SUGARS 3g (est. added sugars 2g); CHOL 0mg; IRON 0mg; SODIUM 33mg; CALC 6mg

—Recipes by Deb Wise

About Our Growers Jay and Graham Yelton live near the Cooking Light headquarters in Birmingham, Alabama. These avid gardeners oversee a yard that’s packed with containers of delicious plants and stylish spaces for outdoor entertaining. “We have a passion for eating organic, plant-based diets whenever possible,” Graham says. This year, the Cooking Light Garden celebrates the joy and ease of growing themed containers. We enlisted the Yeltons’ help to make our plans a beautiful reality, then brought their bounty back to our kitchen to create simple, straightforward recipes that will put your crop to delicious use. Grow, harvest, and cook along with us.

118 C O O K I N G L I G H T A U G U S T 2 0 1 6

®/™ Trademarks © Mars, Incorporated 2016

THEN. NOW.

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THE RITUAL

Nonna’s Secret Recipe Crates of fresh plum tomatoes become cases of sauce in one loud, messy, all-day family afair. BY L AU R E N FO NTA NA

FA M I LY P H O T O S : C O U R T E S Y O F L A U R E N F O N TA N A

E

very August, we line the ﬂoor of my father’s twocar garage in Mahopac, New York, with plastic tarps, set out several crates of fresh plum tomatoes, and get to work. My grandmother Maria—everyone calls her Nonna Mia—made fresh tomato sauce as a girl in Seminara, in the Calabrian region of Italy. She came to the U.S. about 40 years ago and still makes sauce every summer. In the last 10 years, the operation has grown from 2 people in the basement to about 20 in the driveway: grandparents and parents, aunts and uncles, siblings and their wives, little cousins. Nonna Mia is in charge, and she runs a pretty tight ship.

I have the privilege of ordering the tomatoes from an Italian deli near my home in Yonkers. We arrive early in our grubbiest clothes and ﬂip-ﬂops. Te girls tie on matching bandannas for a bit of an “old world” aesthetic. Ten it’s time to sort, rinse, and cut the tomatoes. We boil them in huge pots until soft, then strain them through a large basket lined with an old tablecloth—the only thing we’ve found that really gets all the water out. One thing that has changed is the food mill: We ﬁnally, thankfully, got an electric one. Te tomatoes go through once; then we take any skins that get caught in the machine and pass them through again. My stepmom brings a platter of sandwiches

Top to bottom: Fresh basil leaves finish the sauce; Nonna Mia in her kitchen; the author (second from left) and her family apple picking in New York.

and some wine for lunch, then a round of espresso later on to keep us going. We put the sauce back on the heat to boil until my grandmother says it’s ready. She’s the only one allowed to ﬁll the jars; my dad and brother are the only ones strong enough to seal them properly. Anyone who grows basil in their garden brings a bunch to drop into the jars. Fresh basil is the overall aroma of the day. In the evening we share a big meal of (what else?) pasta with tomato sauce and

a tomato-basil salad. Once everything is clean, we divvy up the jars depending on the size of each family, and I’m set for the rest of the year. You feel a bit broken by the end of the day, a bit hot and sticky. But it’s worth it. My family members are mostly immigrants. I get to tap into something that I wasn’t a part of before they came here, something that connects them to home. Te group keeps growing, and it’s insane when all of us are together, but I wouldn’t change it for anything.

A U G U S T 2 0 1 6 C O O K I N G L I G H T 121

THE RITUAL

2 Steps to Perfect Sauce Pick a Plum Plum and other oblong tomatoes (such as San Marzano) have small cores, ideal for sauce. For other tomatoes, start with a couple extra.

Strain and mill for sauce with big tomato favor and a rich consistency.

1. Strain the softened tomatoes

2. A food mill extracts seeds and skins while pushing pulp through. You can also use it for ﬂufy mashed potatoes, silky soups, and perfectly textured applesauce.

BASIC TOMATO SAUCE

1. Rinse tomatoes well with cold

Active: 30 min. Total: 1 hr.

water. Quarter tomatoes, removing and discarding the cores. 2. Place tomatoes in a large saucepan over medium-high heat; bring to a simmer. Cook 10 to 15 minutes or until tomatoes are softened, stirring occasionally. Remove pan from heat. 3. Line a colander with cheesecloth or a single layer of paper towels; strain tomatoes. Pass tomatoes through a food mill fitted with a fine disk and set over a bowl, or run them through a food processor fitted with a grating

An exact recipe is hard to pin down: We measure tomatoes by the case, not the pound; basil is measured by the bushel. The sauce is ready when my grandmother gives the nod, so the timing is never quite the same. Simmer for the time specified in this scaled-down version or until you’re happy with the consistency (about 40 minutes at most). You can also blend the tomatoes and strain to remove the seeds. 3 lb. ripe plum tomatoes tsp. kosher salt 1 basil sprig

5⁄ 8

122 C O O K I N G L I G H T A U G U S T 2 0 1 6

disk. Return tomato puree to pan over medium-high heat; bring to a vigorous simmer. Cook 20 minutes or until sauce reaches desired consistency. Stir in salt. Remove from heat. 4. Place basil sprig in a clean 16-ounce glass jar. Add sauce to fill jar; seal and store in refrigerator up to 1 week. SERVES 4 (serving size: about 1⁄2 cup) CALORIES 61; FAT 0.7g (sat 0.1g, mono 0.1g, poly 0.3g); PROTEIN 3g; CARB 13g; FIBER 4g; SUGARS 9g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 317mg; CALC 35mg

P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : J E S S I E B A U D E

through ﬁne cheesecloth or paper towels so you lose only the diluted tomato water—important for a full-bodied sauce.

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5-ingredient

dishes dazzle that

The secret to simple, seasonal cooking that’s unquestionably delicious? Aim for umami with powerhouse ingredients that deliver big flavor: meaty mushrooms, deeply savory miso, rich summer tomatoes, and more.

2

1 4

3 By R O Z AN N E G O L D P h o t o g r a p hy by J E N N I F E R CAU S E Y

5

ROASTED ASPARAGUS with WALNUTS, PARMESAN, and CHERRY TOMATOES

Recipe p. 139

a flavor that cooks typically associate with heartier dishes like ramen, truffled risotto, or pasta Bolognese, there are smart ways to capture this savory depth in lighter, more summery dishes. After all, some late-season foods—corn, tomatoes, eggplant—are chock-full of rich complexity. Using these types of flavor-packed ingredients is a brilliant way to approach five-ingredient cooking because you get more bang for your buck, achieving incredible depth with just a handful of items.

ALTHOUGH UMAMI MAY BE

A U G U S T 2 0 1 6 C O O K I N G L I G H T 127

EGGPLANT

is the real star here, with its meaty texture and savory notes that match those of the tuna. Soy sauce and sesame oil deepen the efect, and edamame ofers delightful chew. Recipe p. 134

SEARED TUNA with EGGPLANT and EDAMAME

2

1. Edamame 2. Eggplant 3. Tuna

5 1

4 . Soy Sauce 5. Toasted Sesame Oil 128 C O O K I N G L I G H T A U G U S T 2 0 1 6

4 3

2

MUSHROOMPOTATO SALAD with MISO “MAYO”

4

1. New Potatoes 2. Low-Fat Yogur t 5

1 3

3. Exotic Mushroom Blend 4 . Red Onion 5. White Miso

WHI T E M I S O

STAFF FAV E

FOOD STYLING: CHELSEA ZIMMER; PROP STYLING: GINNY BR ANCH STELLING

is the umami-bomb base of the dressing that will have you licking the bowl. It’s potato salad like you’ve never had before, guaranteed to steal the show at your next barbecue. Recipe p. 134

A U G U S T 2 0 1 6 C O O K I N G L I G H T 129

HALIBUT CEVICHE with LIME and SEAWEED

3

5

1

1. Lime 2. Nori Seaweed

2

3. Halibut 4

4 . Yellow Bell Pepper 5. Cilantro

SEAWE E D

goes well beyond sushi; here it gives a punch of savory crunch that balances the bright twang of lime and herbal fragrance of cilantro. Recipe p. 134

130 C O O K I N G L I G H T A U G U S T 2 0 1 6

SH I I TAKE

mushrooms have a bolder flavor than most mushrooms, with an almost smoky quality that amplifies the flavor of the bacon. Recipe p. 136

3 5

COD with SHI ITAKEBACON CRUST and ARUGULA SALAD 1. Shiitake Mushrooms

4

2. Arugula

1

3. Cod 2

4 . Garlic 5. Bacon A U G U S T 2 0 1 6 C O O K I N G L I G H T 131

RED B E L L PE P PER

gets used two tasty ways: as a vegetable in the corn sauté and as a pureed sauce for the plate. Fresh corn is not just sweet; it has a surprising hit of umami intensity. Recipe p. 136

SKIRT STEAK with CORN and RED PEPPER PUREE

4 2

1. Fish Sauce 2. Red Bell Pepper 1

3. Green Onions 3 5

4 . Skir t Steak 5. Corn Kernels

132 C O O K I N G L I G H T A U G U S T 2 0 1 6

PROSCIUTTO-WRAPPED CHICKEN with TOMATO-BASIL SALAD 3

1

5 4

2

1. Prosciutto 2. Tomatoes 3. Shallots 4 . Basil 5. Chicken Thighs

SU M M E R TO M ATO E S

have a beefiness and richness unlike those harvested any other time of year. They stand up well to robust chicken thighs and salty prosciutto. Recipe p. 136

A U G U S T 2 0 1 6 C O O K I N G L I G H T 133

5 -I NG R E D I E N T D I S H E S T HAT DA Z Z L E

SEARED TUNA with EGGPLANT and EDAMAME

MUSHROOM-POTATO SALAD with MISO “MAYO”

HALIBUT CEVICHE with LIME and SEAWEED

Active: 15 min. Total: 15 min.

Active: 20 min. Total: 45 min.

Active: 15 min. Total: 2 hr. 15 min.

You can also use regular globe eggplant instead of the Japanese variety; just peel and cut into cubes. Add a side of brown rice or soba noodles, and dinner is done.

The salad holds up well and can be made up to a day ahead—but bring it to room temperature before serving for the biggest umami blast.

We can think of almost nothing more delicious on a hot August night than fresh, light ceviche. Adding nori at the end introduces depth and crunch. Look for nori in the Asian foods section of most supermarkets; it’s dried seaweed that comes packaged in sheets (and is what’s used for sushi rolls). For 4 recipes that will help you use leftover nori, see page 164. If halibut is a little too pricey, try striped bass or flounder.

3 Tbsp. olive oil, divided 1 lb. Japanese eggplant, cut diagonally into 1⁄2-in.-thick slices 2 cups frozen shelled edamame or lima beans, thawed 2 Tbsp. reduced-sodium soy sauce 1 tsp. toasted sesame oil 4 (6-oz.) 1-in.-thick tuna fillets 1⁄ 2 tsp. kosher salt 1⁄ 2 tsp. freshly ground black pepper 1. Heat a large skillet over medium-

high heat. Add 1 tablespoon olive oil to pan; swirl to coat. Add eggplant; cook 2 minutes or just until beginning to brown, stirring frequently. Add edamame and 1 tablespoon olive oil; cook 9 minutes or until eggplant is tender and edamame is beginning to brown, stirring occasionally. Stir in soy sauce. Remove from heat; drizzle with sesame oil. Transfer to a platter; cover and keep warm. 2. Lightly brush fillets with remaining 1 tablespoon olive oil; sprinkle with salt and pepper. Heat pan over high heat until very hot. Add tuna to pan; cook 3 minutes on each side or until outside is browned but center is still pink. Let stand 5 minutes; thinly slice against the grain. Serve tuna with eggplant mixture. SERVES 4 (serving size: 1 tuna fillet and 3⁄4 cup eggplant mixture) CALORIES 417; FAT 15.4g (sat 1.9g, mono 9.1g, poly 4.4g); PROTEIN 51g; CARB 16g; FIBER 8g; SUGARS 4g (est. added sugars 0g); CHOL 66mg; IRON 3mg; SODIUM 616mg; CALC 70mg

1 Tbsp. white miso 1 Tbsp. water 1⁄ 2 cup plain low-fat yogurt (not Greek-style) 1 1⁄2 lb. small new potatoes 1 large red onion, halved and divided 2 Tbsp. olive oil, divided 5 oz. exotic mushroom blend 1⁄ 2 tsp. kosher salt 1⁄ 2 tsp. freshly ground black pepper 1. Combine miso and 1 tablespoon

water in a bowl, stirring with a fork until miso dissolves. Add yogurt, stirring until smooth. Cover and refrigerate until ready to use. 2. Cut potatoes in half (or quarters if potatoes are larger). Place in a Dutch oven with water to cover; bring to a boil over high heat. Reduce heat to medium; cook 15 minutes or until tender (but not falling apart). Drain; rinse with cold water. Place in a bowl. 3. Finely dice half of onion; thinly slice other half. Heat a large skillet over medium-high. Add 1 tablespoon oil to pan; swirl to coat. Add diced onion; cook 4 minutes or until softened. Slice any larger mushrooms. Add mushrooms to pan; cook 3 minutes or until tender, stirring constantly. 4. Add onion mixture to potatoes. Add miso mixture, salt, and pepper; toss. 5. Heat skillet over medium-high. Add remaining 1 tablespoon oil; swirl to coat. Add sliced onion; cook 4 minutes or until softened, stirring occasionally. Top potato salad with sautéed onion. SERVES 6 (serving size: about 1 cup) CALORIES 156; FAT 5.1g (sat 0.9g, mono 3.4g, poly 0.6g); PROTEIN 5g; CARB 25g; FIBER 3g; SUGARS 5g (est. added sugars 0g); CHOL 1mg; IRON 1mg; SODIUM 288mg; CALC 56mg

134 C O O K I N G L I G H T A U G U S T 2 0 1 6

3 to 4 medium limes 1 cup loosely packed chopped fresh cilantro, plus more leaves for garnish 1 Tbsp. olive oil 1 tsp. kosher salt 1⁄ 4 tsp. freshly ground black pepper 1 (1 1⁄2-lb.) raw skinless halibut fillet, cut into 1⁄2-in. pieces 1 medium yellow bell pepper, chopped 1 sheet nori (dried seaweed) Thai chile or red chile slices (optional) 1. Grate 1 tablespoon rind from limes.

Squeeze 1⁄2 cup juice from limes. Combine rind, juice, 1 cup cilantro, and next 5 ingredients (through bell pepper) in a large bowl. Cover and chill 2 to 3 hours, stirring occasionally. 2. Heat a large skillet over mediumhigh heat. Add nori to pan; toast nori 1 to 2 minutes or until fragrant, turning once. Snip nori into small pieces using scissors, and sprinkle on ceviche. Garnish with additional cilantro and chile slices, if desired. SERVES 4 (serving size: 1 cup) CALORIES 203; FAT 5.8g (sat 1g, mono 3.3g, poly 0.9g); PROTEIN 32g; CARB 5g; FIBER 1g; SUGARS 2g (est. added sugars 0g); CHOL 83mg; IRON 0mg; SODIUM 598mg; CALC 22mg

5 -I NG R E D I E N T D I S H E S T HAT DA Z Z L E

COD with SHIITAKE-BACON CRUST and ARUGULA SALAD

SKIRT STEAK with CORN and RED PEPPER PUREE

Active: 30 min. Total: 30 min.

Active: 30 min. Total: 1 hr. 10 min.

This is triple-whammy umami—shiitakes, bacon, and cod all deliver complex tastes. You can also use haddock, ﬂounder, or tilapia. 4 bacon slices, cut into 1⁄2-in. pieces 8 oz. sliced shiitake mushroom caps, divided 1⁄ 4 tsp. freshly ground black pepper 3⁄ 8 tsp. kosher salt, divided 4 (6-oz.) cod fillets (about 1 1⁄2-in. thick) 2 Tbsp. olive oil, divided 1 large garlic clove, finely chopped 1 (5-oz.) pkg. fresh arugula

3 Tbsp. fish sauce cup chopped green onions, divided 1 lb. skirt steak 2 red bell peppers, divided 1 cup water 2 Tbsp. olive oil, divided 1⁄ 2 tsp. kosher salt, divided 2 cups fresh corn kernels (3 to 4 ears) 1⁄ 2 tsp. black pepper Fresh thyme leaves (optional)

3⁄ 4

1. Combine fish sauce and 1⁄3 cup onions

medium-high heat for 1 minute. Add 5 ounces mushrooms; cook 5 minutes or until mushrooms wilt, stirring occasionally. Remove pan from heat; cool 10 minutes. Transfer mixture to a food processor; pulse 10 times or until a coarse mixture forms. (Do not puree.) Stir in pepper and 1⁄8 teaspoon salt. 3. Line a baking sheet with parchment paper. Sprinkle fillets with 1⁄8 teaspoon salt; top with mushroom mixture, pressing gently to adhere. Drizzle with 11⁄2 teaspoons oil; place on parchment. Bake at 400°F for 12 to 15 minutes or until desired degree of doneness. 4. Increase heat to broil, with oven rack 6 inches from heat. Broil fillets 3 to 4 minutes or until lightly browned. 5. Heat skillet over medium-high. Add 11⁄2 tablespoons oil; swirl. Add garlic and remaining 3 ounces mushrooms; cook 4 minutes or until mushrooms are soft. Add arugula; cook 1 minute or until slightly wilted. Sprinkle with 1⁄ 8 teaspoon salt. Serve with fish.

in a shallow dish; add steak, turning to coat. Let stand at room temperature 1 hour, turning after 30 minutes. 2. Meanwhile, cut 1 bell pepper into 1-inch pieces; place in a saucepan with 1 cup water and 14⁄ cup onions. Bring to a boil. Cook over medium heat 10 minutes or until tender. Drain and transfer to a food processor; process until smooth. Stir in 1 tablespoon oil and 14⁄ teaspoon salt. 3. Slice remaining bell pepper. Heat a large cast-iron skillet over high heat. Add 1 tablespoon oil; swirl. Add sliced bell pepper, corn, and remaining 3 tablespoons onions. Cook 10 minutes or until peppers are wilted and corn is lightly charred, stirring occasionally. Stir in black pepper and 14⁄ teaspoon salt. Remove from pan; cover and keep warm. 4. Remove steak from marinade; discard marinade. Return skillet to high heat. Add steak to pan; cook 3 minutes on each side or until glazed outside. Remove from pan; let stand 5 minutes. Cut diagonally into slices. Serve with corn mixture and pepper puree. Sprinkle with thyme, if desired.

SERVES 4 (serving size: 1 fillet and about 3⁄4 cup mushroom-arugula mixture) CALORIES 322; FAT 20.9g (sat 5.4g, mono 10.9g, poly 2.5g); PROTEIN 28g; CARB 6g; FIBER 2g; SUGARS 2g (est. added sugars 0g); CHOL 87mg; IRON 1mg; SODIUM 543mg; CALC 73mg

SERVES 4 (serving size: 3 oz. steak, 1⁄2 cup vegetables, and about 3 Tbsp. sauce) CALORIES 330; FAT 18.2g (sat 5.2g, mono 10.4g, poly 1.5g); PROTEIN 25g; CARB 19g; FIBER 3g; SUGARS 8g (est. added sugars 0g); CHOL 51mg; IRON 3mg; SODIUM 676mg; CALC 30mg

1. Preheat oven to 400°F. 2. Cook bacon in a large skillet over

136 C O O K I N G L I G H T A U G U S T 2 0 1 6

PROSCIUTTO-WRAPPED CHICKEN with TOMATO-BASIL SALAD Active: 30 min. Total: 2 hr.

This summery rif on saltimbocca is simplicity itself, with big ﬂavor hits provided by prosciutto and heirloom tomatoes. Fragrant shallots, grated to a pulp, serve as a marinade for the chicken, yielding delicious results. 2 medium shallots 4 (4-oz.) skinless, boneless chicken thighs or chicken breast cutlets 1 (1-oz.) pkg. fresh basil, divided 8 thin slices prosciutto (4 oz.) 6 large multicolored heirloom tomatoes, thinly sliced 3 Tbsp. olive oil, divided 1⁄ 4 tsp. kosher salt 1. Grate shallots; coat chicken pieces

with shallot pulp. Place 1 large basil leaf on each chicken piece, and wrap each tightly with 2 prosciutto slices. Wrap each chicken piece tightly in plastic wrap; chill at least 30 minutes or up to 2 hours. 2. Arrange tomato slices on a platter. Finely chop remaining basil leaves to equal 14⁄ cup. Sprinkle basil over tomatoes; let stand 30 minutes. 3. Preheat oven to 400°F. 4. Remove plastic wrap from chicken; discard plastic wrap. Place chicken on a baking sheet; drizzle with 11 ⁄2 teaspoons oil. Bake at 400°F for 30 minutes or until done. Drizzle remaining 21 ⁄2 tablespoons oil over tomatoes; sprinkle with salt. Divide tomato mixture evenly among 4 plates; top with chicken. Garnish with any remaining basil sprigs, if desired. SERVES 4 (serving size: 1 chicken piece and about 3⁄4 cup salad) CALORIES 350; FAT 19.8g (sat 4.2g, mono 11.4g, poly 3g); PROTEIN 29g; CARB 16g; FIBER 4g; SUGARS 9g (est. added sugars 0g); CHOL 122mg; IRON 3mg; SODIUM 631mg; CALC 61mg

Fro FA R M to TA B L E to yor GYM BAG to W H E R E V E R.

SMOKED & SEASONED PREMIUM PROTEIN SNACKS * MADE WITH 100% GRASS-FED BEEF

T O L E A R N M O R E A B O U T L O R I S S A’ S K I T C H E N & O U R A D D I T I O N A L F L AV O R S , V I S I T L O R I S S A S K I T C H E N . C O M

!

5 -I NG R E D I E N T D I S H E S T HAT DA Z Z L E

A S PA R AG U S

is like a poster child for umami, high in the glutamates that create savory satisfaction. Ditto for ParmigianoReggiano cheese, which also delights with its signature crunchy salt crystals.

ROASTED ASPARAGUS with WALNUTS, PARMESAN, and CHERRY TOMATOES Active: 20 min. Total: 35 min.

Serve with grilled flank steak or chicken breasts, and you’ll have a fantastic weeknight dinner. Use asparagus that are medium-thick for this recipe—not pencil-thin spears. If you’d like to try this with a raw tomato sauce (especially when the fruits are at peak sweetness), just decrease water to 1 tablespoon and process all sauce ingredients together. For a less expensive and equally savory alternative to Parmigiano-Reggiano cheese, try sheep’s milk pecorino Romano. 2 lb. medium-thick asparagus, trimmed and cut diagonally into thirds 2 Tbsp. olive oil, divided 10 oz. small ripe cherry tomatoes, divided 3⁄ 4 cup walnut halves, toasted, coarsely chopped, and divided 3 Tbsp. water 1 anchovy fillet, finely chopped 1⁄ 4 tsp. kosher salt 1⁄ 4 tsp. freshly ground black pepper 2 oz. Parmigiano-Reggiano cheese, shaved (about 1⁄2 cup) 1. Preheat oven to 400°F. 2. Place asparagus on a baking sheet;

toss with 11 ⁄2 teaspoons oil. Roast at 400°F for 12 to 15 minutes or until crisp-tender, stirring twice. Remove from oven; cool on pan 10 minutes. Transfer to a bowl. Cut 1 cup of tomatoes in half lengthwise (through the stem end), and place in bowl with asparagus and 2 ⁄3 cup walnuts; toss gently to combine. 3. Place remaining tomatoes in a small saucepan with 3 tablespoons water, anchovy, and remaining 11⁄2 tablespoons oil. Cover and bring mixture to a boil over medium-high heat. Reduce heat to medium-low, and simmer 12 minutes or until tomatoes burst. Remove pan from heat; cool slightly (about 5 minutes). Transfer tomato mixture to a food processor or blender; add salt, pepper, and remaining walnuts. Process until smooth. Pour over asparagus mixture, and toss to coat. Let stand at room temperature 15 to 30 minutes for flavors to mingle. Arrange on a serving platter; sprinkle evenly with cheese. SERVES 6 (serving size: 2⁄3 cup) CALORIES 189; FAT 14.8g (sat 2.6g, mono 5g, poly 6.5g); PROTEIN 8g; CARB 10g; FIBER 5g; SUGARS 4g (est. added sugars 0g); CHOL 5mg; IRON 4mg; SODIUM 221mg; CALC 138mg

A U G U S T 2 0 1 6 C O O K I N G L I G H T 139

AGE

®

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BRIGHT MIND ADULT 7+ with enhanced botanical oils shown to promote alertness and mental sharpness in dogs 7 and older, with visible results within 30 days.

FOR

ADULT

DOGS

NEW IN 2016 ®

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BRIGHT MIND

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AVAILABLE EXCLUSIVELY AT PET SPECIALTY RETAILERS

FOR ADULTS WITH MODERATE TO SEVERE PLAQUE PSORIASIS

CONSUMER BRIEF SUMMARY The risk information provided here is not comprehensive. This information does not take the place of talking with your doctor about your medical condition or treatment. To learn more about COSENTYX, talk to your doctor or pharmacist. For more information and to obtain the FDA-approved product labeling, call 1-888-669-6682 or visit www.COSENTYX.com. What is the most important information I should know about COSENTYX? COSENTYX is a medicine that affects your immune system. COSENTYX may increase your risk of having serious side effects such as: Infections. COSENTYX may lower the ability of your immune system to fght infections and may increase your risk of infections. • Your healthcare provider should check you for tuberculosis (TB) before starting treatment with COSENTYX. • If your healthcare provider feels that you are at risk for TB, you may be treated with medicine for TB before you begin treatment with COSENTYX and during treatment with COSENTYX. • Your healthcare provider should watch you closely for signs and symptoms of TB during treatment with COSENTYX. Do not take COSENTYX if you have an active TB infection. Before starting COSENTYX, tell your healthcare provider if you: • are being treated for an infection • have an infection that does not go away or that keeps coming back • have TB or have been in close contact with someone with TB • think you have an infection or have symptoms of an infection such as: |fevers, sweats, or chills |weight loss | warm, red, or painful skin |muscle aches or sores on your body |cough |diarrhea or stomach pain |shortness of breath | burning when you urinate or |blood in your phlegm urinate more often than normal After starting COSENTYX, call your healthcare provider right away if you have any of the signs of infection listed above. Do not use COSENTYX if you have any signs of infection unless you are instructed to by your healthcare provider. See “What are the possible side effects of COSENTYX?” for more information about side effects. What is COSENTYX? COSENTYX is a prescription medicine used to treat adults with moderate to severe plaque psoriasis that involves large areas or many areas of the body, and who may beneft from taking injections or pills (systemic therapy) or phototherapy (treatment using ultraviolet or UV light alone or with systemic therapy). COSENTYX may improve your psoriasis, but it may also lower the ability of your immune system to fght infections. It is not known if COSENTYX is safe and effective in children. Who should not use COSENTYX? Do not use COSENTYX if you have had a severe allergic reaction to secukinumab or any of the other ingredients in COSENTYX. See the end of the Consumer Brief Summary for a complete list of ingredients in COSENTYX. What should I tell my healthcare provider before starting COSENTYX? Before starting COSENTYX, tell your healthcare provider if you: • have any of the conditions or symptoms listed in the section “What is the most important information I should know about COSENTYX?” • have infammatory bowel disease (Crohn’s disease or ulcerative colitis) • are allergic to latex. The needle cap on the COSENTYX Sensoready® pen and preflled syringe contains latex. • have recently received or are scheduled to receive an immunization (vaccine). People who take COSENTYX should not receive live vaccines. • have any other medical conditions • are pregnant or plan to become pregnant. It is not known if COSENTYX can harm your unborn baby. You and your healthcare provider should decide if you will use COSENTYX. • are breastfeeding or plan to breastfeed. It is not known if COSENTYX passes into your breast milk.

East Hanover, New Jersey 07936-1080

Tell your healthcare provider about all the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbal supplements. Know the medicines you take. Keep a list of your medicines to show your healthcare provider and pharmacist when you get a new medicine. How should I use COSENTYX? See the detailed “Instructions for Use” that comes with your COSENTYX for information on how to prepare and inject a dose of COSENTYX, and how to properly throw away (dispose of) used COSENTYX Sensoready pens and preflled syringes. • Use COSENTYX exactly as prescribed by your healthcare provider. • If your healthcare provider decides that you or a caregiver may give your injections of COSENTYX at home, you should receive training on the right way to prepare and inject COSENTYX. Do not try to inject COSENTYX yourself, until you or your caregiver has been shown how to inject COSENTYX by your healthcare provider. • COSENTYX comes in a Sensoready pen or preflled syringe that you or your caregiver may use at home to give injections. Your healthcare provider will decide which type of COSENTYX is best for you to use at home. • Your healthcare provider will prescribe the dose of COSENTYX that is right for you. • If you inject more COSENTYX than prescribed, call your healthcare provider or go to the nearest emergency room right away.

© 2016 Novartis

4/16

COS-1330929

TO KNOW

I WON’T LET MY PSORIASIS

STOP ME

.

MEET COSENTYX, THE FIRST MEDICINE OF ITS KIND. In clinical trials, the majority of people were clear or almost clear at 3 months when taking the recommended dose of 300 mg (2 x 150-mg injections). Approximately:

8 OUT OF 10 PEOPLE SAW

SKIN CLEARANCE OF

75%

6 OUT OF 10 PEOPLE SAW

SKIN CLEARANCE OF

90%

For people taking the 150-mg dose, approximately 7 out of 10 saw 75% skin clearance and approximately 4 out of 10 saw 90% skin clearance.

LET US HELP YOU FIND A CLEARER PATH FORWARD. TALK TO YOUR DERMATOLOGIST TODAY. CONSUMER BRIEF SUMMARY (cont) What are the possible side effects of COSENTYX? COSENTYX may cause serious side effects, including: • See “What is the most important information I should know about COSENTYX?” • Infammatory bowel disease. New cases of infammatory bowel disease or “fare-ups” can happen with COSENTYX, and can sometimes be serious. If you have infammatory bowel disease (ulcerative colitis or Crohn’s disease), tell your healthcare provider if you have worsening disease symptoms during treatment with COSENTYX or develop new symptoms of stomach pain or diarrhea. • Serious allergic reactions. Get emergency medical help right away if you get any of the following symptoms of a serious allergic reaction: • feel faint • trouble breathing or throat tightness • swelling of your face, eyelids, lips, mouth, tongue, or throat • chest tightness • skin rash If you have a severe allergic reaction, do not give another injection of COSENTYX. The most common side effects of COSENTYX include: • cold symptoms • diarrhea • upper respiratory infections These are not all of the possible side effects of COSENTYX.

Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088. Keep COSENTYX and all medicines out of the reach of children. General information about the safe and effective use of COSENTYX Medicines are sometimes prescribed for purposes other than those listed in a Medication Guide. Do not use COSENTYX for a condition for which it was not prescribed. Do not give COSENTYX to other people, even if they have the same symptoms you have. It may harm them. You can ask your healthcare provider or pharmacist for information about COSENTYX that is written for health professionals. What are the ingredients in COSENTYX? Active ingredient: secukinumab Inactive ingredients: Sensoready pen and preflled syringe: L-histidine/ histidine hydrochloride monohydrate, L-methionine, polysorbate 80, trehalose dihydrate, and sterile water for injection. Vial: L-histidine/histidine hydrochloride monohydrate, polysorbate 80, and sucrose.

LEARN • DISCUSS • DECIDE @ COSENTYX.COM

CLASSIC BEEKEEPER TECHNIQUE: A HIT OF SMOKE “TAMES” BEES BY DIFFUSING THEIR PHEROMONES SO THEY CAN’T COMMUNICATE WITH EACH OTHER.

142 C O O K I N G L I G H T A U G U S T 2 0 1 6

Dive into the hive with an inside look at how honey is made with Cooking Light’s resident beekeeper— plus recipes that celebrate the pure, sweet liquid gold. STORY BY KATIE BARREIRA RECIPES BY ADAM HICKMAN (BEEKEEPER) PHOTOGRAPHY BY HECTOR MANUEL SANCHEZ

Chile-Infused Honey Recipe p. 152

W

HEN’S THE LAST TIME YOU SAW A SQUIRREL

making nut butter? Usually, it’s up to makers— like wine makers—to coax the best out of Mother Nature’s ingredients. But when it comes to honey, there are only beekeepers. Bees are the makers. Just ask a beekeeper, like our own Adam Hickman. By day he develops recipes in the Cooking Light Kitchen. Other hours, he’s a honeybee hero, rescuing displaced swarms from unsuitable environments (like your front porch), building hives for the likes of Alton Brown, and collecting one-of-a-kind local honey. Like wine, honey has distinct characteristics unique to the region, season, and type of nectar it was made from. Varietals range from runny, delicate, almost white acacia to spreadably thick, smoky, dark-as-molasses buckwheat. “Diﬀerent varieties lend themselves to diﬀerent uses,” says Hickman. Clover and orange blossom are the workhorse honeys. More abundant (and therefore less expensive), they have a straightforward ﬂavor that’s great for cooking, baking, or sweetening iced tea. Harder-to-come-by varietals, like tupelo and sage, “have nuanced ﬂavors you don’t want to cook out or mask.” But it’s not all about the honey. Hickman likes to tell people 144 C O O K I N G L I G H T A U G U S T 2 0 1 6

about the other foods that depend on pollinators. “Honey is what most people identify with bees, but what about cashews, apples, and avocados? A conservative estimate is that a third of what we eat wouldn’t exist without honeybees,” he says. And yet, it wasn’t a love of food or bees that got Hickman hooked. Tat bug was planted when, as an adolescent, he discovered his great-grandfather’s beekeeping equipment in the storeroom. “Tere was a galvanized honey extractor and a smoker used to puﬀ the bees,” says Hickman. “My father explained how they worked and who they belonged to. I had no idea my great-grandfather was a beekeeper; I was fascinated.” And who wouldn’t be? Te workings of a bee colony are astounding. Senior worker bees, known in the biz as foragers, collect nectar and pollen from ﬂower sources, while midlevel house bees stay behind to craft the hexagon-shaped honey containers, called comb. Once the containers are ﬁlled with nectar, tens of thousands of curing bees beat their wings, fanning the liquid from 98% water to just under 18%— exactly the right concentration for a nonperishable product. Read on for more fascinating bee facts and recipes that make brilliant use of honey’s delicious, unique character.

FO O D S T Y L I N G : TO R I E COX ; P RO P S T Y L I N G : M I N D I S H A P I RO L E V I N E

MEET ADAM HICKMAN, TEST KITCHEN PRO, BACKYARD BEEKEEPER, FOUNTAIN OF BEE KNOWLEDGE. HERE’S SOME: BEES DON’T LIKE DARK COLORS (WHICH IS WHY BEEKEEPER GARB IS USUALLY WHITE).

Bee-utiful Summer Salad Recipe p. 152

INHERITED TOOLS

are quite passive, says Hickman. He often works with no gloves, using smooth, Zen-like motions.

“BEES ARE VERY ORGANIZED; THEY STORE SOME HONEY IN THE BOTTOM BOX, WHERE THE QUEEN LAYS EGGS, TO FEED YOUNG BEES. EXCESS HONEY GETS STORED IN THE TOP TO BE EATEN IN THE WINTER.”

EACH BEE

makes about 1⁄12 of a teaspoon of honey in its life. 146 C O O K I N G L I G H T A U G U S T 2 0 1 6

FOOD STYLING: CHELSEA ZIMMER; PROP STYLING: CLAIRE SPOLLEN

EUROPEAN BEES

mix with new equipment (below). Hickman uses his grandfather’s toolbox (left) and his greatgrandfather’s smoker (right) alongside his own gear. Pine straw, abundant in the South, makes for great smoke.

Honey-Brined Grilled Shrimp Recipe p. 152

Chile-Infused Honey drizzled on ice cream Recipe p. 152

BEE’S KNEES COCKTAIL Active: 10 min. Total: 10 min.

If you’re not familiar with the joy of chewing on a piece of honeycomb, you’re in for a real treat with the garnish on this cocktail. Look for comb at specialty and farmers’ markets; some honey has it right in the jar. Use your best honey here; the more floral and vibrant it is, the better. 1⁄ 4 1⁄ 1 2

2 6 3 3 2 8 6 6

cup hot water, divided Tbsp. wildflower honey, divided cups ice cubes, divided oz. ( 3⁄4 cup) gin (such as Plymouth), divided oz. (6 Tbsp.) dry vermouth, divided oz. (6 Tbsp.) fresh orange juice, divided oz. ( 1⁄4 cup) fresh lemon juice, divided oz. (1 cup) chilled club soda, divided (3-in.) orange rind strips, divided ( 3⁄4-in.) blocks honeycomb, frozen on cocktail picks

FO O D S T Y L I N G : TO R I E COX ; P RO P S T Y L I N G : M I N D I S H A P I RO L E V I N E

1. Combine 2 tablespoons

hot water and 214⁄ teaspoons honey in a cocktail shaker. Add 1 cup ice, 3 ounces gin, 11⁄2 ounces vermouth, 11 ⁄2 ounces orange juice, and 1 ounce lemon juice. Cover with lid; shake 1 minute. 2. Strain into 3 glasses; top each with 114⁄ ounces club soda. Repeat procedure. Place 1 rind strip in each glass; garnish with honeycomb. SERVES 6 (serving size: about 4 oz.) CALORIES 116; FAT 0.1g (sat 0g, mono 0g, poly 0.1g); PROTEIN 0g; CARB 10g; FIBER 0g; SUGARS 9g (est. added sugars 7g); CHOL 0mg; IRON 0mg; SODIUM 10mg; CALC 5mg

GRILLED NECTARINE AND BLUE CHEESE BRUSCHETTA Active: 20 min. Total: 20 min.

If you have raw, unheated honey, reach for it first here. Wildflower, which means the bees foraged on everything they could, is also a good choice. 1 tsp. water 2 Tbsp. wildflower honey, divided 2 medium nectarines, quartered Cooking spray 2 1⁄2 oz. whole-wheat baguette, cut diagonally into 12 slices 1 1⁄4 oz. blue cheese, crumbled (about 1⁄3 cup)

1 Tbsp. balsamic glaze (such as Roland) Microgreens or sprouts (optional) 1. Preheat grill to medium-

high heat. 2. Combine 1 teaspoon water and 1 teaspoon honey in a small bowl. Rub mixture over cut sides of nectarines. 3. Arrange nectarines on grill grates coated with cooking spray; grill, uncovered, 2 minutes on each side. Remove from grill; cut each piece into 4 wedges. 4. Coat bread with cooking spray. Arrange on grill grates; grill 1 minute on 1 side or until lightly browned.

Remove from grill. Reduce grill heat to medium. 5. Divide nectarines evenly over toasted sides of bread. Top evenly with cheese. Arrange on grill grates; grill, covered, 11 ⁄2 minutes or until cheese softens and bread is toasted on bottom. Arrange toasts on a platter; drizzle with remaining 5 teaspoons honey. Drizzle with balsamic glaze. Garnish with microgreens or sprouts, if desired. Serve immediately. SERVES 6 (serving size: 2 bruschetta) CALORIES 97; FAT 2.5g (sat 1.2g, mono 0.8g, poly 0.2g); PROTEIN 3g; CARB 17g; FIBER 1g; SUGARS 11g (est. added sugars 6g); CHOL 4mg; IRON 0mg; SODIUM 139mg; CALC 44mg

A U G U S T 2 0 1 6 C O O K I N G L I G H T 149

Sticky Asian Chicken Wings Recipe at right

STAFF FAVE

Kale Salad with All-Day, Everyday Dressing Recipe at right

STICKY ASIAN CHICKEN WINGS Active: 23 min. Total: 25 min.

Because the wings get a good bit of char, the type of honey you use isn’t as important here (it’ll lose its subtler nuances). Though we remove the skin from the wings, you’d never know it—they pick up an irresistible crispy crunch as the glaze cooks under the broiler. Give yourself a better grip when skinning each wing by holding it with a paper towel in one hand and pulling the skin with another paper towel in the other hand.

FOOD STYLING: CHELSEA ZIMMER; PROP STYLING: CLAIRE SPOLLEN

Cooking spray 20 large chicken drumettes, skinned (about 1 1⁄2 lb.) 2 Tbsp. toasted sesame oil, divided 5 Tbsp. wildﬂower honey 1⁄ 4 cup unsalted chicken stock 1⁄ 2 2 Tbsp. reduced-sodium soy sauce 2 Tbsp. rice vinegar 1 1⁄2 Tbsp. sambal oelek (ground fresh chile paste) 1 Tbsp. minced fresh ginger 1 Tbsp. minced fresh garlic 3 Tbsp. chopped fresh cilantro 2 Tbsp. unsalted roasted peanuts, chopped 1. Preheat broiler with rack 6 inches from heat. 2. Coat a large foil-lined baking sheet with cooking spray. Combine chicken and 1 tablespoon oil on prepared pan; toss to coat. Broil 13 minutes; turn chicken over, and broil 3 minutes. 3. Meanwhile, combine honey, stock, soy sauce, vinegar, sambal, ginger, garlic, and remaining 1 tablespoon oil in a small skillet over medium-high heat. Bring to a boil; cook 13 minutes or until syrupy and reduced to about 2⁄3 cup, stirring frequently. Brush chicken with 3 tablespoons honey mixture, and return to broiler; broil 2 minutes or until

lightly charred. Place chicken in a large bowl; drizzle with remaining honey mixture, and toss to coat. Sprinkle chicken evenly with cilantro and peanuts. SERVES 4 (serving size: 5 drumettes) CALORIES 259; FAT 11.4g (sat 1.8g, mono 4.3g, poly 4g); PROTEIN 14g; CARB 26g; FIBER 1g; SUGARS 22g (est. added sugars 22g); CHOL 31mg; IRON 1mg; SODIUM 511mg; CALC 14mg

FROM FRAME TO JAR Take a peek at how small-batch honey gets made. Unlike most commercial honey, “backyard” honey is raw and unheated, preserving more beneficial enzymes and nutrients.

STEP 1

The process begins by cutting the wax caps of the frame. Each cap covers a cell ﬁlled with honey.

KALE SALAD WITH ALL-DAY, EVERYDAY DRESSING STEP 2

Active: 15 min. Total: 15 min.

Hickman loads the uncapped frame into an extractor (or spinner).

Use the best honey you have for this easy, versatile dressing. 2 1⁄2 Tbsp. extra-virgin olive oil 8 garlic cloves, thinly sliced 2 Tbsp. grated pecorino Romano cheese 1 Tbsp. minced almonds 1 Tbsp. chopped fresh thyme 2 1⁄2 Tbsp. fresh lemon juice 1 Tbsp. wildﬂower honey 1⁄ 4 tsp. kosher salt 6 cups baby kale (5 oz.) 1⁄ 4 cup ﬂat-leaf parsley leaves 1⁄ 4 cup torn basil leaves 1 cup baby heirloom tomatoes, halved

STEP 3

Three frames go in. They spin, get ﬂipped over, and spin again to extract the honey through centrifugal force.

STEP 4

Extracted honey slides down the wall to the low point of the drum, where it comes out through the honey gate.

1. Combine oil and garlic in

a skillet over medium-low heat; cook 3 minutes or until garlic is golden, stirring occasionally. Remove garlic with a slotted spoon; reserve garlic. Transfer oil to the bowl of a mini food processor. Add cheese, almonds, thyme, juice, honey, and salt; process until well combined. 2. Combine kale, parsley, and basil. Toss with dressing. Arrange about 114⁄ cups salad on each of 4 plates. Divide tomatoes and garlic evenly among salads. SERVES 4 (serving size: about 1 1⁄2 cups) CALORIES 156; FAT 11.4g (sat 2.2g, mono 7.5g, poly 1.1g); PROTEIN 3g; CARB 11g; FIBER 2g; SUGARS 6g (est. added sugars 4g); CHOL 4mg; IRON 1mg; SODIUM 231mg; CALC 128mg

STEP 5

The honey is strained through a coarse sieve to remove bits of comb, dead bees, and other sizable solids.

STEP 6

Strained honey goes into a jar for storage. Backyard honey tends to crystallize; use it in tea or cofee, where it will melt.

A U G U S T 2 0 1 6 C O O K I N G L I G H T 151

STAFF FAVE

CHILE-INFUSED HONEY

fine sieve into jar, discarding solids. Seal jar, and store honey at room temperature. SERVES 36 (serving size: about 2 tsp.) CALORIES 43; FAT 0g; PROTEIN 0g; CARB 12g; FIBER 0g; SUGARS 12g (est. added sugars 12g); CHOL 0mg; IRON 0mg; SODIUM 14mg; CALC 1mg

Active: 25 min. Total: 1 hr. 25 min.

Honey will never expire: The acid content is so high that bacteria can’t survive and multiply. The high acidity comes from the superconcentrated sugar solution, with only 1⁄5 of the original water content. But if you leave your honey unsealed, it will absorb water from the air and create a less acidic environment where bacteria can thrive. Bottom line: If you want to keep any honey good forever, keep a lid on it. You’ll love the intense flavor of this infused honey. Use it in salad dressings or marinades; drizzle over cheese, toast, or ice cream; or package in a cute jar, give as a gift, and make someone very happy. 4 dried chipotle chiles 6 dried chiles de árbol, divided 1⁄ 1 2 cups wildflower honey (about 1 lb.) 1⁄ 4 tsp. kosher salt 1. Place all the chipotle

chiles and 5 of the chiles de árbol in a mini food processor. Pulse until chiles are coarsely chopped. Combine chile mixture, honey, and salt in a small saucepan over medium-low heat; cook 15 minutes, keeping temperature under 180°F. Remove pan from heat; cool 1 hour. 2. Place remaining chile de árbol in a 2-cup glass jar with a sealable lid. Strain honey mixture through a

HONEY-BRINED GRILLED SHRIMP Active: 27 min. Total: 47 min.

This is a dish that impresses, one you want your guests to see and taste. We use honey three ways here: We add it to the brine so the meat absorbs some sweetness, we toss it with the brined shrimp so its sugars allow the shrimp to develop a good char without overcooking, and we drizzle it over the finished dish for depth. 1 1⁄2 1 2 5

lb. unpeeled large shrimp cup boiling water Tbsp. kosher salt Tbsp. wildflower honey, divided 2 cups ice cubes 3 Tbsp. red wine vinegar 1⁄ 4 cup extra-virgin olive oil 1⁄ 4 cup finely chopped fresh flat-leaf parsley 3 Tbsp. finely chopped white onion 2 Tbsp. finely chopped fresh oregano 2 garlic cloves, minced Cooking spray 1 small red Fresno chile, thinly sliced

152 C O O K I N G L I G H T A U G U S T 2 0 1 6

1. Devein shrimp, and

remove legs from shells, if desired. (Do not remove shells from shrimp.) Combine 1 cup boiling water, salt, and 21 ⁄2 tablespoons honey in a large bowl; stir until the salt dissolves. Add ice cubes; stir until mixture cools. Add shrimp, and refrigerate 20 minutes. Remove shrimp from bowl, discarding liquid. Pat shrimp dry with paper towels; toss shrimp with 11 ⁄2 teaspoons honey. 2. Preheat grill to mediumhigh heat. 3. Place red wine vinegar and remaining 2 tablespoons honey in a large bowl; stir with a whisk to combine. Gradually add olive oil, stirring constantly with a whisk until well blended. Stir in parsley, onion, oregano, and garlic. 4. Arrange unpeeled shrimp on grill grates coated with cooking spray; grill shrimp, uncovered, 21⁄2 minutes on each side or until lightly charred and cooked through. Add shrimp to bowl with vinegar mixture; toss well to coat. Arrange shrimp mixture on a platter; top with sliced Fresno chile. SERVES 4 (serving size: about 6 shrimp) CALORIES 304; FAT 16g (sat 2.2g, mono 11.1g, poly 1.5g); PROTEIN 24g; CARB 15g; FIBER 0g; SUGARS 12g (est. added sugars 12g); CHOL 214mg; IRON 1mg; SODIUM 544mg; CALC 113mg

BEE-UTIFUL SUMMER SALAD Active: 10 min. Total: 25 min.

Not all produce needs honeybees for pollination, but their sheer numbers and tenacity make bees powerhouse pollinators. If a plant is not wind-pollinated (like corn), you can probably thank honeybees for the produce. All of the ingredients below (except salt) depend on bees for pollination. 2 Tbsp. extra-virgin avocado oil 1 1⁄2 Tbsp. wildflower honey 1⁄ 2 tsp. grated orange rind 1 Tbsp. fresh orange juice 1 Tbsp. fresh lime juice 1 tsp. whole-grain mustard 1⁄ 4 tsp. kosher salt 12 oz. cubed watermelon 12 oz. cubed honeydew 1 small English cucumber, cut lengthwise into thin ribbons (about 1 cup) 1⁄ 2 cup thinly sliced red onion 3 Tbsp. torn mint leaves 1. Place first 7 ingredients

in a large bowl; stir with a whisk. Add melons, cucumber, and onion; toss to coat. Let stand at room temperature 15 minutes. Sprinkle with mint. SERVES 6 (serving size: 1 1⁄2 cups) CALORIES 104; FAT 4.9g (sat 0.6g, mono 3.3g, poly 0.7g); PROTEIN 1g; CARB 16g; FIBER 1g; SUGARS 13g (est. added sugars 4g); CHOL 0mg; IRON 0mg; SODIUM 112mg; CALC 16mg

HERE’S HOW YOU CAN HELP BEES Beekeepers are dedicated to keeping honeybees healthy (and hard at work), but you don’t have to suit up to help bees. In fact, less is more—less mowing, weeding, and spraying, that is. The biggest threat to bees is a decline in their food sources, and the simplest way to help is to allow some weeds to grow. “If there’s a clover patch in your yard, let it bloom instead of mowing it over,” says Hickman. Less yardwork, more flowers, and plenty of honey? Sounds like a bee-utiful thing. To see more of Hickman’s beekeeping, follow @foxhoundbeeco on Instagram.

®/™ Trademarks © Mars, Incorporated 2016. US Patents Pending.

Love means never having to say “leftovers.”

Two single servings. One happy cat. Zero leftovers.

SHEBA® PERFECT PORTIONS™ WHAT CATS WANT.™ sheba.com

1-2-3

Hot days call for quick, efortless treats. Go beyond the ice cream scoop with easy yet elegant desserts that take just minutes to make. R EC I P E S BY

Maureen Callahan

// I L L U S T R AT E D B Y H o l l y

E x l ey

BLUEBERRY PIE SUNDAES Active: 15 min. Total: 20 min.

We cook the blueberry mixture down until almost jammy, then fold in fresh berries for a bit of juicy pop in every bite. You can make the sauce ahead, and then microwave in a microwave-safe bowl at HIGH for 90 seconds or until warm, stirring every 30 seconds.

3 Tbsp. water, divided // 1 Tbsp. cornstarch // 2 1⁄4 cups fresh blueberries, divided // 3 Tbsp. sugar // 1 Tbsp. fresh lemon juice // 1⁄8 tsp. ground cinnamon // Dash of salt // 3 cups vanilla low-fat frozen yogurt // 3 English shortbread cookies (such as Walkers), coarsely crumbled 1. Combine 1 tablespoon water and cornstarch in a small bowl, stirring with a whisk. Combine remaining

2 tablespoons water and 11 ⁄2 cups blueberries in a small saucepan over medium heat; bring to a boil. Reduce heat and simmer 3 minutes or until blueberries begin to break down. Gradually add cornstarch mixture, stirring constantly with a whisk; cook 1 minute or until slightly thickened. Remove pan from heat. Stir in remaining 34⁄ cup blueberries, sugar, juice, cinnamon, and salt. Let stand 5 minutes. 2. Scoop 1 ⁄2 cup frozen yogurt into each of 6 bowls or dessert glasses. Spoon about 1 ⁄3 cup blueberry mixture over each serving; sprinkle evenly with crumbled cookies. Serve immediately. SERVES 6 (serving size: 1 sundae); CALORIES 278; FAT 5.6g (sat 2.8g, mono 0.6g, poly 0.2g); PROTEIN 10g; CARB 48g; FIBER 1g; SUGARS 33g (est. added sugars 18g); CHOL 66mg; IRON 0mg; SODIUM 98mg; CALC 255mg

A U G U S T 2 0 1 6 C O O K I N G L I G H T 155

GRILLED PINEAPPLE WITH MINT SUGAR Active: 19 min. Total: 19 min.

Chargrilled pineapple slices caramelize and become extra juicy, a worthy dessert on their own. Go one step further with a generous sprinkle of mint-lime sugar— it adds an incredible fragrance and a bit of crunch to every bite.

3 Tbsp. sugar // 2 Tbsp. chopped fresh mint leaves // 3⁄4 tsp. finely grated lime rind // 1 medium pineapple, peeled, cored, and cut into 12 wedges // Cooking spray // 1 Tbsp. butter, melted 1. Preheat grill or grill pan to medium-high. 2. Combine sugar, mint, and rind in a mini food processor;

process until mint is finely ground (mixture should resemble damp green sand). 3. Arrange pineapple on grill grates coated with cooking spray; cook 3 to 4 minutes on each side

or until well marked. Arrange pineapple on a platter; drizzle evenly with butter. Sprinkle with sugar mixture; let stand 2 minutes before serving. SERVES 6 (serving size: 2 wedges); CALORIES 84; FAT 2.1g (sat 1.2g, mono 0.5g, poly 0.1g); PROTEIN 0g; CARB 17g; FIBER 1g; SUGARS 14g (est. added sugars 6g); CHOL 5mg; IRON 0mg; SODIUM 18mg; CALC 13mg

156 C O O K I N G L I G H T A U G U S T 2 0 1 6

STRAWBERRY-PEACH PARFAITS Active: 15 min. Total: 25 min.

Strawberries and peaches soften and release their syrupy juices while the tangy yogurt mixture thickens in the fridge. The brandy gives the yogurt a boozy kick, but you can skip it or fold in peach nectar instead. Make the yogurt and fruit mixture before dinner; then assemble the parfaits just before serving.

1 1⁄2 cups plain fat-free Greek yogurt, divided // 3 oz. 1⁄3-less-fat cream cheese, softened // 4 1⁄2 Tbsp. powdered sugar, divided // 1⁄ 4 2 Tbsp. peach brandy or orange liqueur // 3⁄4 tsp. finely grated lime rind // 1 1⁄2 cups chopped strawberries // 1 1⁄2 cups chopped peeled peaches // 5 (1.5-oz.) individually wrapped pound cake slices (such as Sara Lee) // 6 mint leaves (optional) 1. Place 34⁄ cup yogurt and cream cheese in a bowl; beat with a mixer at low speed until smooth. Add remaining 3⁄ 4

cup yogurt, 3 tablespoons powdered sugar, brandy, and rind; beat just until combined. Cover and chill until ready to use. 2. Combine remaining 11 ⁄2 tablespoons powdered sugar, strawberries, and peaches in a bowl; let stand 5 minutes. 3. Cut each pound cake slice into 4 pieces. Place 1 piece of pound cake in the bottom of each of 6 parfait glasses. Layer with about 31⁄2 tablespoons fruit mixture and about 3 tablespoons yogurt mixture. Repeat layers twice, reserving remaining pound cake for another use. Garnish each glass with a mint leaf, if desired. SERVES 6 (serving size: 1 parfait); CALORIES 232; FAT 7.5g (sat 3.1g, mono 2.4g, poly 0.6g); PROTEIN 8g; CARB 28g; FIBER 2g; SUGARS 17g (est. added sugars 10g); CHOL 24mg; IRON 1mg; SODIUM 172mg; CALC 72mg

A U G U S T 2 0 1 6 C O O K I N G L I G H T 157

CANTALOUPE-BASIL FLOAT Active: 10 min. Total: 1 hr. 10 min.

This grown-up float gets classy with sweet wine and a hit of fresh basil (you can substitute sparkling grape juice or cider). Blending the frozen cantaloupe makes the drink wonderfully frothy and refreshing. Freeze the fruit ahead; then blend and assemble just before serving.

STAFF FAVE

1 1⁄2 cups chopped peeled cantaloupe // 1 1⁄2 cups Riesling or other sweet white wine, divided // 3⁄ 4 cup chilled club soda // 9 large basil leaves, torn // 3 cups lemon sorbet // Basil sprigs (optional) 1. Place cantaloupe on a plate; freeze 1 hour or until firm. 2. Place frozen cantaloupe,

¾ cup wine, club soda, and torn basil in a blender; blend until almost smooth. 3. Scoop ½ cup sorbet into each of 6 highball glasses. Pour cantaloupe mixture evenly over sorbet.

Top each glass with 2 tablespoons remaining wine. Garnish with basil sprigs, if desired. Serve immediately. SERVES 6 (serving size: 1 float); CALORIES 243; FAT 0.1g; PROTEIN 0g; CARB 45g; FIBER 0g; SUGARS 21g (est. added sugars 17g); CHOL 0mg; IRON 0mg; SODIUM 18mg; CALC 11mg

158 C O O K I N G L I G H T A U G U S T 2 0 1 6

BALSAMIC GLAZED AND ROASTED PLUMS Active: 30 min. Total: 30 min.

O R I G I N A L P H O T O G R A P H Y: H E C T O R M A N U E L S A N C H E Z ; F O O D S T Y L I N G : C H E L S E A Z I M M E R ; P R O P S T Y L I N G : C L A I R E S P O L L E N

We usually call for roasted fruits in the fall when a little extra heat is needed to coax out their juices. Here, tart ripe plums mellow and soften in the oven while their juices create a lovely glaze. The balsamic syrup can be made ahead and kept in a glass jar at room temperature. If it gets too thick after sitting, return to a simmer for a minute or two.

12 plums, pitted and quartered (about 1 3⁄4 lb.) // 1 1⁄2 Tbsp. butter, melted // 3 Tbsp. brown sugar, divided // 6 Tbsp. medium dry sherry // 1⁄2 cup balsamic vinegar // 1⁄4 tsp. vanilla extract // 6 Tbsp. crème fraîche 1. Preheat oven to 425°F. 2. Line a rimmed baking sheet with parchment paper. Combine plums, butter, and 11⁄2 tablespoons sugar in a bowl; toss well to coat. Arrange plum mixture on prepared pan; bake at 425°F for 15 to 17 minutes or until plums begin to soften and release their juices. Remove pan from oven; cool slightly. 3. While plums roast, bring sherry to a simmer in a small saucepan over medium heat. Simmer 8 minutes or until reduced to about 2 tablespoons. Add vinegar to pan; cook 12 minutes or until mixture is reduced to about 14⁄ cup, stirring occasionally. Remove pan from heat. Stir in remaining 11 ⁄2 tablespoons sugar and vanilla. Cool 5 minutes or until slightly thickened. 4. Place about 1⁄2 cup plums in each of 6 shallow bowls. Top each serving with 1 tablespoon crème fraîche and 2 teaspoons vinegar mixture. SERVES 6; CALORIES 209; FAT 8.8g (sat 5.4g, mono 0.9g, poly 0.2g); PROTEIN 2g; CARB 27g; FIBER 2g; SUGARS 24g (est. added sugars 8g); CHOL 28mg; IRON 0mg; SODIUM 130mg; CALC 20mg

A U G U S T 2 0 1 6 C O O K I N G L I G H T 159

SECRETS, TIPS & RECIPES from America’s Healthy-Cooking Experts

kitchen confıdentıal Cooking Light

HOW TO

PAN-CHAR VEGETABLES Charring refers to singeing and blistering the outermost layer of a food over extremely hot heat. This makes for a bolder flavor and adds a smoky nuance. Be aware: This type of high-heat cooking creates a lot of smoke, so be sure to ventilate the kitchen, or cook (in the pan) over an outdoor grill.

CHARRED SHISHITO PEPPERS

P H O T O G R A P H Y: H E C T O R M A N U E L S A N C H E Z ; F O O D S T Y L I N G : T O R I E C O X ; P R O P S T Y L I N G : M I N D I S H A P I R O L E V I N E

Active: 15 min. Total: 15 min.

8 tsp. canola mayonnaise 2 tsp. fresh lemon juice 1 tsp. Sriracha chili sauce 8 oz. shishito peppers 1 tsp. olive oil 1⁄ 8 tsp. coarse sea salt 1. Combine first 3

ingredients in a bowl. 2. Heat a large castiron skillet over high heat for 5 minutes. Why? You want to make sure the pan is extremely hot. Dense cast iron is ideal for charring: Once hot, it won’t cool down when ingredients are added. 3. Combine peppers

and oil; toss to coat. Why? Use only a small amount of oil—just enough to prevent vegetables from searing onto the pan

surface and tearing when turned. Too much oil would create a barrier and cause the peppers to fry—you want them to char. 4. Arrange peppers

in a single layer in pan; cook, without moving, 3 minutes or until skins are blistered and lightly blackened. Turn peppers; cook for 3 more minutes or until charred all over. Transfer to a plate, and sprinkle with salt. Serve with sauce. Why? Stirring would both cool down the pan and keep the peppers from making sufcient contact with the hot surface to blister and darken. SERVES 4 (serving size: 2 oz. peppers and about 2 Tbsp. sauce) CALORIES 52; FAT 3.9g (sat 0.2g, mono 2.4g, poly 1.2g); PROTEIN 1g; CARB 3g; FIBER 2g; SUGARS 1g (est.added sugars 0g); CHOL 0mg; IRON 0mg; SODIUM 175mg; CALC 8mg

A GREAT SNACK

Shishito peppers are tender, usually mild, and enjoyed whole. Serve with our spicy sauce or a squeeze of fresh lemon juice.

—Cheryl Slocum A U G U S T 2 0 1 6 C O O K I N G L I G H T 161

KITCHEN CONFIDENTIAL P R E P- W I S E

10 THINGS THE BUTCHER WILL DO SO YOU DON’T HAVE TO

Those lines you see on this steak are its long muscle strands (the grain).

Meat and poultry prep (like removing skin from chicken wings, page 151) takes know-how and time—both of which you can (and should) tap from the experts at the meat counter. Whether it’s a grocery chain or a specialty butcher shop, you can ask for help with even small tasks. You’ll save time, eliminate mess, and prevent waste from a DIY butchering mistake. Call ahead so everything’s ready when you need it.

Butcher Service chicken

22 min.

roast for stew meat

15 min.

DEBONE

Slice across these long strands.

CUT UP

Time Saved

HOW TO

Slice Flank Steak Against the Grain Flank steak is a quick-cooking cut, but it also has long, tough muscle strands. If you slice along those muscle fibers (called the grain), rather than across, you’ll end up with stringy, chewy pieces of meat. For succulent, tender slices, cut steak (and all meat, for that matter) against the grain. Cutting through the strands shortens them, resulting in slices that are easy to chew.

TRIM AND TIE

POUND

roast

meat into paillards

12 min. (for 4)

a rack of lamb

25 min.

FRENCH

4 chicken breasts, steaks, or chops; a whole bird; or a leg of lamb

BUTTERFLY

SLICE

26 min.

20 to 40 min.

a steak into strips for stir-fry

5 min.

a fresh cut into ground meat

1 hr.

VS GRIND

SLICED RIGHT

WRONG WAY

You can see a network of short muscle fibers.

The meat has a slightly stringy appearance.

chicken wings, drumsticks, thighs, and whole birds

SKIN

10 to 20 min.

RAVE: MALDON SEA SALT FLAKES As a fnishing salt, faky, crisp Maldon really draws out food’s juices and maximizes savory favor. Plus, you don’t need a lot for a satisfying, salty crunch. —SIDNEY FRY, NUTRITION EDITOR

162 C O O K I N G L I G H T A U G U S T 2 0 1 6

IN SEASON

HONEYDEW MELON Of the vine, honeydew melon will soften and get juicier, but it doesn’t actually ripen any further. So for the best ﬂavor and texture, avoid premature fruit. Here’s what to look for: CHECK THE SKIN AND STEM

Shiny skin is an indication the melon isn’t ripe; choose a dull one. The stem end of the fruit should be smooth and yield to gentle pressure. CHECK THE COLOR

Look for melons that are creamy white to pale yellow. TAKE IN THE AROMA

Snif the melon at the stem end; it should have a ﬂoral aroma. PICK IT UP

A ripe melon will feel heavy in your hands.

A U G U S T 2 0 1 6 C O O K I N G L I G H T 163

KITCHEN CONFIDENTIAL

USE IT UP

Nori Nori (dried seaweed) adds a layer of toasty umami to our vibrant Halibut Ceviche on page 134, but this flavor bomb ingredient works magic on more than just fish. Here are a few more ways to use its savory goodness.

1

NORI-CRUSTED STEAKS Sprinkle 4 (4-ounce) beef tenderloin fillets evenly with 1 teaspoon kosher salt and 1⁄4 teaspoon black pepper. Place 2 tablespoons sesame seeds; 1⁄4 teaspoon crushed red pepper; and 3 (8-inch) nori sheets, torn into pieces, in the bowl of a mini food processor, and process until finely ground. Transfer to a shallow dish; dredge steaks in nori mixture. Heat 1 tablespoon olive oil in a large cast-iron skillet over medium-high. Add steaks to pan; cook 3 to 4 minutes on each side or until desired degree of doneness. Let steaks rest on a cutting board 5 minutes before slicing. SERVES 4 (serving size: 1 steak) CALORIES 231; FAT 13g (sat 3.5g, mono 6.3g, poly 1.7g); PROTEIN 26g; CARB 1g; FIBER 1g; SUGARS 0g; CHOL 74mg; IRON 3mg; SODIUM 545mg; CALC 73mg

2

SESAME SEAWEED SNACKS Arrange 2 oven racks near center of oven. Preheat oven to 250°F. Gently brush 2 tablespoons toasted sesame oil onto 12 (8-inch) nori sheets; sprinkle evenly with 3⁄8 teaspoon kosher salt. Arrange nori, salt side up, directly on 2 oven racks (6 sheets per rack). Bake at 250°F for 35 to 40 minutes or until crisp. Cool nori; cut each sheet into 6 pieces. Store in an airtight container up to 4 days. SERVES 4 (serving size: 18 pieces) CALORIES 63; FAT 7g (sat 1g, mono 3g, poly 3g); PROTEIN 0g; CARB 0g; FIBER 0g; SUGARS 0g; CHOL 0mg; IRON 0mg; SODIUM 184mg; CALC 5mg

™

164 C O O K I N G L I G H T A U G U S T 2 0 1 6

3

SPICY SEAWEED POPCORN SEASONING Place 3 tablespoons toasted sesame seeds; 1⁄4 teaspoon sea salt; 1⁄4 teaspoon ground red pepper; and 2 (8-inch) nori sheets, torn into pieces, in a spice grinder, and process until finely ground. Sprinkle nori mixture over warm prepared popcorn.

SERVES 5 (serving size: 1 Tbsp.) CALORIES 28; FAT 2.3g (sat 0.3g, mono 0.9g, poly 1g); PROTEIN 1g; CARB 1g; FIBER 1g; SUGARS 0g; CHOL 0mg; IRON 0mg; SODIUM 118mg; CALC 7mg

4

NORI RANCH DRESSING Place 1⁄4 teaspoon kosher salt; 2 (8-inch) nori sheets, torn into pieces; and 1 garlic clove in a spice grinder or mini food processor, and process until finely ground. Combine 1⁄3 cup plain 2% reduced-fat Greek yogurt, 1⁄3 cup canola mayonnaise, 1⁄3 cup nonfat buttermilk, 1 tablespoon rice vinegar, 1 tablespoon white miso, 1⁄4 teaspoon garlic powder, and 1⁄4 teaspoon onion powder in a bowl, stirring well with a whisk. Stir in nori mixture and 2 tablespoons minced fresh chives. SERVES 8 (serving size: about 2 Tbsp.) CALORIES 40; FAT 2.7g (sat 0.3g, mono 1.6g, poly 0.9g); PROTEIN 2g; CARB 2g; FIBER 0g; SUGARS 1g (est. added sugars 0g); CHOL 1mg; IRON 0mg; SODIUM 212mg; CALC 21mg

—Recipes by Cooking Light editors

&"& ',&'#$&%$&((#(

('(* (&(!%'*$)& $"#(#!#!(*"$)( '$*$)#(!$'&

●●

KEY ●●●

QUICK & EASY ● GLUTEN FREE* ● KID FRIENDLY ● MAKE AHEAD ● FREEZABLE ● VEGETARIAN ●

Skirt Steak with Corn and Red Pepper Puree p.136 Texas Barbecue Hash p.66

MISCELLANEOUS ●●●● ●●●●● ●●●

FISH & SHELLFISH ●●

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*Read labels carefully; gluten hides in unexpected places.

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Cod with ShiitakeBacon Crust and Arugula Salad p.136 Fish Tacos with Sweet Pickle Sauce p.38 Halibut Ceviche with Lime and Seaweed p.134 Honey-Brined Grilled Shrimp

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PASTA ●

APPETIZERS & SNACKS ●●●

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Bulgur-Stuffed Mini Peppers p.74 Charred Shishito Peppers p.161 Crispy Parmesan Chickpeas p.47 Grilled Nectarine and Blue Cheese Bruschetta p.149 Sesame Seaweed Snacks p.164

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DESSERTS ●●●●

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MAIN DISHES ●●●

Nori-Crusted Steaks p.164

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Crispy Chicken Thighs with Spinach-and-Pea Potato Salad p.30 Homemade Chicken Fingers p.56 Lemon-Honey Chicken Thighs p.41 Prosciutto-Wrapped Chicken with TomatoBasil Salad p.136 Quick Chicken Fajitas p.54 Spicy Buttermilk Chicken and Vegetable Kebabs p.26 Sticky Asian Chicken Wings p.151 VEGETARIAN

BEEF ●●●

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Chicken Pesto Grilled Portobello Mushrooms p.41

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Bee’s Knees Cocktail

Balsamic Glazed and Roasted Plums p.159 Blueberry Pie Sundaes p.155 Cantaloupe-Basil Float p.158 Grilled Pineapple with Mint Sugar p.156 Strawberry-Peach Parfaits p.157

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p.149

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POULTRY

BEVERAGES ●●

Seared Tuna with Eggplant and Edamame p.134 Shrimp and Bean Burrito Bowl p.28 Tuna Poke Bowls with Brown Rice and Kale p.107 Tuna Spring Rolls with Pineapple Dipping Sauce p.22

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Red Wine–Marinated Steaks with Grilled Vegetables p.64

166 C O O K I N G L I G H T A U G U S T 2 0 1 6

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Bee-utiful Summer Salad p.152 Burger Patty Salad p.36 California Steak Salad p.64 Cheddar and Almond Broccoli Salad p.26 Cilantro-Peanut Salad p.22 Cold Noodle Salad with Sesame Crab p.10 Grilled Vegetable and Flank Steak Salad with Blue Cheese Vinaigrette p.38 Kale Salad with All-Day, Everyday Dressing p.151 Mango-Jalapeño Slaw p.28 Mushroom-Potato Salad with Miso “Mayo” p.134 Shaved Broccoli and Brussels Sprouts Slaw p.80

STAFF RAVE Our Highest-Rated Recipe from This Issue CANTALOUPEBASIL FLOAT p. 158

“This is the kind of adult slushie you can get behind this time of year.” —HANNAH KLINGER ASSOCIATE FOOD EDITOR

Check out all of our staff faves in red.

SIDES ●●●

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SANDWICHES ●●●

Egg and Tomato Open-Faced Sandwiches p.20

SAUCES ●●●●

p.78

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Basic Tomato Sauce p.122 Chile-Infused Honey p.152 Nori Ranch Dressing p.164

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Serrano Ketchup p.118

Cheddar and Chive “Squachos” p.20 Chili-Lime Corn p.30 Grilled Zucchini with Chopped Tomato-Basil Salsa p.44 Grilled Zucchini with Herb Butter p.44 Grilled Zucchini with Lemon-Garlic Breadcrumbs p.44 Roasted Asparagus with Walnuts, Parmesan, and Cherry Tomatoes p.139

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Sweet and Sour Grilled Zucchini p.44

SOUPS & STEWS ●●●

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Fresh Corn Cakes with Summer Salsa p.36 Golden Beet Nachos Swiss Chard Bulgur Wraps p.80

Cashew Cream Pad Thai p.84

SALADS ●●●●●

p.152 ●

Olive Salt p.168 Porcini Salt p.168 Roasted Habanero Finishing Salt p.116 Spicy Seaweed Popcorn Seasoning p.164 Tomato Salt p.168

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Chicken Wonton Soup p.68 Fresh Corn and Potato Soup with Sautéed Shrimp p.48 Green Gazpacho with Corn and Radish Salad p.78

COOKING LIGHT® (ISSN 0886-4446) is published monthly (except January/February) by Time Inc. Lifestyle Group, 4100 Old Montgomery Highway, Birmingham, AL 35209. Periodicals postage paid at Birmingham, Alabama, and at additional mailing ofces. Postmaster: Send all UAA to CFS. (See DMM 507.1.5.2); Non-Postal and Military Facilities: Send address corrections to Cooking Light Magazine, P.O. Box 62120, Tampa, FL 33662-2120. 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 2016 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 62120, Tampa, FL 33662-2120.

august recipe index

FRQYHQLHQFHDQGÁDYRUWR\RXUUHFLSHVDV\RXFRPELQH DOOWKHJUHDWSURGXFHWKHVHDVRQKDVWRRHU rBST Free* | Gluten Free | Antibiotic Free

TRY THIS:

Flavored Finishing Salts Get more wow ideas at cookinglight.com/wow.

1. try Olive Salt on fresh tomatoes.

Sprinkle on food right before serving to add concentrated flavor and a crunchy, briny taste of the sea.

1. OLIVE SALT Preheat oven to 275°F. Place 8 ounces pitted kalamata olives in a food processor; pulse to finely chop (do not puree). Spread olives out on a baking sheet lined with parchment paper. Bake 1 hour or until olives are dried and crisp; cool completely. Place half of dried olives in an even layer on a cutting board; sprinkle with 2 1⁄2 teaspoons Maldon sea salt flakes. Finely chop olives. Repeat procedure with remaining olives and 2 1⁄2 teaspoons Maldon sea salt flakes. Store in an airtight container up to 2 months. SERVES 96 (serving size: 1⁄2 teaspoon) CALORIES 3; FAT 0.3g (sat 0g, mono 0.2g, poly 0g); PROTEIN 0g; CARB 0g; FIBER 0g; SUGARS 0g (est. added sugars 0g); CHOL 0mg; IRON 0mg; SODIUM 159mg; CALC 3mg

2. Dust deviled eggs with TOMATO salt.

2. TOMATO SALT

3. Season Grilled Steak with PORCINI salt.

Preheat oven to 225°F. Spread 5 tablespoons unsalted tomato paste in a thin, even layer on a baking sheet lined with a silicone baking mat. Bake 25 minutes or until paste is dry, slightly pliable in center, and brittle around the edges. Cool completely on mat; break into small pieces. Process tomato pieces into a fine powder using a spice grinder. Add 1 1⁄2 tablespoons Maldon sea salt flakes; pulse 3 to 4 times or until salt flakes are coarsely chopped. Store in an airtight container up to 2 months. SERVES 48 (serving size: 1⁄4 teaspoon) CALORIES 1; FAT 0g; PROTEIN 0g; CARB 0g; FIBER 0g; SUGARS 0g (est. added sugars 0g); CHOL 0mg; IRON 0mg; SODIUM 219mg; CALC 1mg

3. PORCINI SALT Working in batches, grind 1 ounce dried porcini mushrooms to a fine powder in a spice grinder. Add 1 1⁄2 tablespoons Maldon sea salt flakes to final batch; finely grind. Combine with previously ground porcini. Store in an airtight container up to 2 months. SERVES 60 (serving size: 1⁄4 teaspoon) CALORIES 2; FAT 0g; PROTEIN 0g; CARB 0g; FIBER 0g; SUGARS 0g (est. added sugars 0g); CHOL 0mg; IRON 0mg; SODIUM 174mg; CALC 0mg

—Recipes by Cheryl Slocum 168 C O O K I N G L I G H T A U G U S T 2 0 1 6

P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : C H E L S E A Z I M M E R ; P R O P S T Y L I N G : H E AT H E R C H A D D U C K H I L L E G A S

NO ORDINARY SEASONED SALT

HAVE YOU EVER BREWED ICED TEA AT HOME? IT’S LIKE THAT.

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