Cooking Light 2017 03

The Breakfast Issue! MARCH 2017

PE R F ECT EGGS EXACT LY HOW YOU L I KE THEM

+

THE BEST WHOLE GRAIN MUFFINS P. 92

EXTRACRISPY HOME FRIES P. 130

SWEET AND SAVORY MORNING BOWLS P. 95 & P. 108

Saucy Skillet-Poached Eggs Recipe p. 28

152

WAYS TO WAK E U P B R E AK FAST

SEKTION / VOXTORP kitchen

3399*

$

*Based on a 10'×10' kitchen

©Inter IKEA Systems B.V. 2016

A dream kitchen should be a luxury that everyone can afford – a complete kitchen with a beautiful island, all the storage you’ll need, and unique solutions that ¿t your budget. Because no matter what you do, who you are, or how much you make, you deserve to make the dream yours. SEKTION kitchen with VOXTORP light beige high-gloss drawer fronts, VOXTORP walnut effect doors, drawer fronts and MAXIMERA soft-closing drawers. SEKTION cabinet frames in white melamine foil. VOXTORP doors/drawers fronts in high-gloss foil ¿nish and foil ¿nish. MAXIMERA drawer in powder-coated steel and melamine foil. Shown with PERSONLIG quartz frosty carrina countertop with eased edges. IKEA-USA.com/kitchen Requires assembly. *The total price includes cabinets, fronts, drawers, door dampers, interior shelving, hinges, toe kicks, legs, and cover panels. Your choice of countertops, sinks, faucets, knobs and handles, appliances, and lighting sold separately. See IKEA store for limited warranty, country of origin and 10'×10' details. Valid in US stores only.

VO L . 3 1 / N O. 2

Features Wake Up Your Breakfast p. 91 Energize your a.m. menu and maximize your morning with 20 fresh new recipes.

Muffins p. 92 Breakfast Soup p. 94 Toasts p. 96 Homemade Breakfast Sausage p. 103 Pancakes p. 104 Beverages p. 106 Granola Bowls p. 108 Donuts p. 113

Choose Your Own Eggventure p. 114 Take the fate of your breakfast into your own hands with expert tips for every style of egg.

ON THE COVER PHOTOGRAPHY

Hector Manuel Sanchez FOOD STYLING

Margaret Monroe Dickey

Banana-Bacon-Nut Toast Recipe p. 98

PROP STYLING

Kay E. Clarke

3 STAFF

FAVES TO COOK RIGHT NOW

PRETTY BABY

BRUNCH BOOZE

CRISPY CAKES

This Dutch baby is super-simple to make and so dramatic to bring to the table. p. 12

Our streamlined Bloody Mary is refreshingly light on the palate.

Waffle your spuds for the crispiest, easiest take on hash browns.

p. 14

p. 134

MARCH 2017 COOKING LIGHT 1

p. Poor sleep really can make you pack on the pounds.”

65

THE CLASSIC MEXICAN HOT SAUCE MADE FOR YOUR BREAKFAST

The New Dairy Queens

p. 14

p. 79

p. 42

p. 23

Salad of the month

Breakfast bowl with farro

Let’s Get Cooking!

Dinner Tonight

Nutrition Made Easy

88 | The Ritual Anthony Bourdain’s ode to the omelet

9 | Trending Tastes Shirred eggs are a simple way to make the morning special.

19 | Dinner Tonight Fast family recipes

65 | The New Dairy Queens Got (goat, almond, rice, soy, pea) milk?

134 | Wow! Use a waffle iron for perfect hash browns.

70 | Recipe Makeover Save 44g of sugar with our chocolate smoothie.

Kitchen Confidential

33 | Superfast! 20-minute cooking

12 | Family Meal Tara Lansangan’s Dutch baby 14 | Let’s Get Sipping! You’ll use this quick and easy Bloody Mary recipe time and again.

47 | The Shortcut Lentil salad with almost zero prep 48 | Slow Cooker Pork ragù with polenta 50 | Let’s Cook! 30-minute chicken piccata for less than $10 52 | Use It Up Maple syrup

73 | Beauty Habit Grapefruit products; inside Julianne Hough’s makeup bag

55 | Cook Once, Eat 3x Sweet potatoes 3 ways

77 | Healthy Habit Sleep your way to better health.

61 | Freeze It A casserole with chicken and wild rice

80 | Diet Habit Juicy pork chops with colorful cabbage

Sweeten with maple syrup p. 52 2 COOKING LIGHT MARCH 2017

Healthy Habits

127 | How-To Stack your smoothie like a pro. 128 | Fish School The lowdown on lox 130 | Technique Get crispy home fries, every time.

&

the rest...

Cooking Departments

4 | Editor’s Note

84 | A Healthy Cook’s Kitchen Stock up with top gear.

132 | Recipe Index

6 | Share It!

1RZYHULnjHG

NON-GMO & GLUTEN FREE.

~

Way to go!

([SHUWO\EOHQGHGPXOWLYLWDPLQIRUGDLO\VXSSRUW RI\RXUKHDUWEUDLQH\HVDQGPRUH z4

®

4 •

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

B-Vitamins help support heart health, brain health, energy and metabolism. Vitamins A, C, E and zinc help support normal immune function and healthy eyes. Calcium and vitamin D help support bone health4. ~Non-GMO applies to Centrum & Centrum Silver tablets only, learn more at centrum.com. ©2016 Pfizer Inc.

BREAKFAST IS SERVED perfect than the egg? Simply fried in shimmering olive oil, eggs sustain my family several mornings a week, and their exponential potential for complexity—think hollandaise sauce, soufflés, and beyond—humbled me as a professional cook years ago. Eggs even inform our work culture here at the Cooking Light office, where we kick off every Monday morning staff meeting with The Good Egg Award, a squeezy foam rubber egg.

Sure it’s corny, and most of us are still woefully undercaffeinated, but it’s a fun way to acknowledge a teammate who is doing great work. Recently, Senior Food Editor Tim Cebula earned the award for, what else, “Choose Your Own Eggventure,” his story on page 114. Tim is a proper egg cook, meaning he can conjure a fancy rolled French omelet on the fly. I watched him do just that for a picky local elementary school student during a cooking class in our test kitchen. Showing grace under pressure, Tim cracked three

eggs, whipped them fiercely, and poured them into a hot carbon steel pan foaming with butter. Two minutes later: applause. Keep Tim’s recipes handy whenever you, too, want to scramble, fry, and poach like a pro. What’s that, you don’t fancy a frittata? We’ve got you covered this month in our first-ever Breakfast Issue. Proper lunch may be on the brink of extinction, and weeknight dinner can be a hustle. Breakfast, on the other hand, is worthy of Ten

Commandments–style exaltation, writes John Currence, the Oxford, Mississippi, chef, raconteur, and author of the cookbook Big Bad Breakfast: “Thou Shalt Hold No Meal Higher Than Breakfast. Commit to raising this disregarded meal from the depths of neglect to the place of honor it deserves.” Praise be.

HUNTER LEWIS

[email protected] @NotesFromACook

GOOD EGGS

Find recipes for these pristine sunny-side up eggs or frizzled, fried eggs (below) on page 124.

4 COOKING LIGHT MARCH 2017

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 : A N N A H A M P T O N ; 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

IS THERE ANY FOOD MORE

GLARE?

The choice is clear.

ordinary lens

No-Glare lens

Ask your Independent Eyecare Professional for Crizal No-Glare lenses. To find one near you, go to Crizal.com

RESISTS

glare

scratch

smudge

dust

©2016 Essilor of America, Inc. All Rights Reserved. Unless indicated otherwise, all trademarks are the property of Essilor International and/or its subsidiaries.

water

UV rays

share it!

JOIN THE CONVERSATION

Email letters @cookinglight.com. Give full name, city, and state.

SKIP THE PREP

S TA R T S W I P I N G

We’ve partnered with FreshRealm, a meal kit delivery service, to bring our recipes to your door. For $35 off your first order of $70 or more, use code 35CLJAN17A at freshrealm.co/cl13. Expires 3/31/17.

We’re continually working to make cookinglight.com better for you. Say hello to our freshly launched gallery page. It’s now faster and easier to navigate, no matter what device you use to browse.

T H E S H O RTC U T

# T H E N E W H E A LT H Y

Check out The Shortcut, our new Dinner Tonight column, on page 47. Every month, we’ll show you how to make the most out of quality convenience items to make weeknight cooking easier and faster.

Inspired by the beautiful breakfasts in this issue? Share yours with us! Use #thenewhealthy on Instagram to show us how you make your morning meal and for a chance for your photo to be featured.

READER LETTER

“Following directions can be hard for me, but I love Asian cuisine. This recipe [Grilled Chicken Breasts with Satay Sauce, December 2016, p. 38], with its limited prep time, hit everyone’s ‘happy spot.’ I can’t wait for my next issue.”—Victoria Olson, Wenatchee, WA SUBSCRIBERS If the Post Office alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within two years. Your bank may provide updates to the card information we have on file. You may opt out of this 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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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 L E F T ) B R I A N W O O D C O C K , C A I T L I N B E N S E L [ P R O P S T Y L I N G : J E N N I F E R S K A R D A ] , J A M I E V E S PA , J E N N I F E R C A U S E Y

REACH US ANYTIME, ANYWHERE

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 : A N N A H A M P T O N ; 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

C OC O T T E S

A Shirr Thing For a breakfast both simple and special, make shirred eggs. Just crack eggs into small vessels and bake until set, adding flavorful toppers for extra flair. Ramekins will work, but colorful mini cocottes make the dish a dazzler. Mini Round Cocotte, $20, lecreuset.com MARCH 2017 COOKING LIGHT 9

let’s get cooking! SHIRRED EGGS WITH MARINARA AND FETA Active: 8 min. Total: 23 min.

4 oz. sourdough bread, cut into 1⁄4-in. cubes 2 tsp. extra-virgin olive oil 4 large eggs 1⁄ 2 tsp. kosher salt 1⁄ 4 tsp. black pepper 1⁄ 4 cup lower-sodium marinara sauce 4 tsp. crumbled feta cheese 2 tsp. chopped fresh oregano

PAN T RY

Inna Jam

1. Preheat oven to 375°F. 2. Place bread cubes on

a sheet pan; bake at 375°F for 13 minutes or until browned and crisp. 3. Rub 1 ⁄2 teaspoon oil into each of 4 (8-ounce) mini cocottes or ramekins to coat inside. Divide bread cubes among cocottes. Crack one egg into each cocotte. Season each egg with 1⁄8 teaspoon salt and a dash of pepper. Spoon 1 tablespoon marinara into each. Sprinkle each with 1 teaspoon feta. Place cocottes in oven; bake at 375°F for 12 minutes or until whites are set. Sprinkle with oregano. Drizzle with additional oil, if desired. SERVES 4 (serving size: 1 cocotte) CALORIES 188; FAT 8.9g (sat 2.5g, mono 3.7g, poly 1.5g); PROTEIN 10g; CARB 17g; FIBER 1g; SUGARS 2g (est. added sugars 0g); CHOL 189mg; IRON 2mg; SODIUM 542mg; CALC 64mg

—Recipe by Tim Cebula

NEW-SCHOOL INSTANT COFFEE

Even before third-wave coffee washed up on our shores, instant coffee powders were stigmatized as caffeine for the desperate. But newer instant blends like Starbucks Via Instant Colombia are legit, thanks to their full flavor and travel-ready convenience: A few packs in your luggage means reliable brew no matter your destination. Think beyond the mug— use them for killer red-eye gravy, for-real coffee cakes, brisket rubs, and any other cooking that needs a pick-me-up. $10, starbucks.com

F I R ST C R AC K Over Easy, the breakfast-forward cookbook from blogger Joy the Baker (Joy Wilson), hits shelves this month ($28, Clarkson Potter).

10 C O O K I N G L I G H T M A R C H 2 0 1 7

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

Here’s a spread that stands apart. The California product uses only organic, seasonal produce sourced within 150 miles of its kitchen. High-quality, distinctive flavors like Fresno chile, Meyer lemon, Hungarian pepper, and quince helped earn it the coveted Good Food Award in 2013. Don’t relegate it to toast: Inna Jam is indispensable in roast meat glazes, gravies, and sauces. From $13.50, innajam.com

“LOOK, NO HANDS ” (REALLY, I HAVE NO HANDS...)

®

®

CRUNCHY WHEAT. FROSTED SWEET.

FEED YOUR INNER KID ®, TM, © 2016 Kellogg NA Co.

let’s get cooking! DUTCH BABY WITH STRAWBERRIES AND PISTACHIOS Active: 15 min. Total: 35 min.

F STAVFE A F

The key to the dish’s dramatic puff comes from oven spring—the jolt of steam and heat the batter gets when it’s poured into the sizzling-hot pan and then goes straight into a cranked-up oven. Make the strawberry mixture first so the fruit has time to macerate and get even juicier. 1 qt. fresh strawberries 2 tsp. powdered sugar 2 tsp. grated lemon rind, divided 2 Tbsp. fresh lemon juice 1 Tbsp. cornstarch 10 Tbsp. fat-free milk 2.25 oz. all-purpose flour (about 1⁄2 cup) 2 large eggs 1 large egg white 2 1⁄2 Tbsp. butter, melted and divided Cooking spray 2 Tbsp. shelled unsalted pistachios, crushed 1. Hull and quarter strawberries; place

FAM I LY M EAL

Puff Up Your Morning St. Louis breakfast queen Tara Lansangan fires up a rare breakfast treat—the simple yet dramatic Dutch baby. CL What

distinguishes a Dutch baby from other battered breakfast dishes like pancakes, French toast, or crepes? TL What’s great about a Dutch baby is that you prep it, put it in the oven, and then the magic just happens. This allows for more fun times with your guests. And it’s so exciting to see the thing puff up like crazy in the oven while drinking a Bloody Mary.

What are some keys to making a Dutch baby? They may seem intimidating—like a soufflé— but they’re pretty foolproof, as long as you preheat your oven and pan properly. Use a wellseasoned cast-iron skillet. Spray your pan to prevent sticking. And get your toppings ready before you start baking, so it’s ready to eat as soon as it comes out of the oven in all its glory.

They’re such great dishes—beautiful, scrumptious, and inherently light. Why are they so uncommon? I think maybe people don’t make them often because they don’t know about them. I only had my first one about a year ago when a friend took me out for brunch, and it kind of blew me away. I love it when wonderful things come from such humble ingredients that you probably have on hand in your pantry.

As a breakfast guru, what do you enjoy most about the first meal? I still feel excitement about being a grown-up, because it means I can have a.m. Champagne in my OJ and it’s socially acceptable. And of course really good coffee. Many mornings, coffee is the entire meal. Try one of Tara Lansangan’s Dutch babies at The Mud House in St. Louis this month.

in a medium bowl. Add sugar, 1 teaspoon lemon rind, and juice; toss. 2. Place a 10-inch cast-iron skillet in oven; preheat to 450°F. 3. Combine cornstarch, milk, flour, eggs, egg white, remaining 1 teaspoon lemon rind, and 1 tablespoon butter in a blender; blend until smooth. 4. Once oven is preheated, remove pan. Coat pan with cooking spray. Add remaining 11⁄2 tablespoons butter to pan; swirl to coat. Add batter to pan; bake at 450°F for 20 minutes or until batter is very puffed and deeply browned. Remove from oven. Top with strawberry mixture; sprinkle with nuts. Slice into quarters; serve immediately. SERVES 4 (serving size: 1 slice Dutch baby and about 1⁄2 cup strawberry mixture) CALORIES 256; FAT 12g (sat 5.6g, mono 3.8g, poly 1.6g); PROTEIN 9g; CARB 30g; FIBER 4g; SUGARS 11g (est. added sugars 1g); CHOL 113mg; IRON 2mg; SODIUM 125mg; CALC 95mg

O R I GI N Seattle café owner Victor Manca added his smaller take on huge German pancakes to his menu in the early 1900s: Dutch (Deutsch) Babies.

12 C O O K I N G L I G H T M A R C H 2 0 1 7

R SVP

BYOB

All trademarks are owned by Stacy’s Pita Chip Company, Inc. ©2017

Fancy BUT NOT TOO Fancy. TM

let’s get sipping! DR I N K

The Ultimate Bloody Mary

BLOODY GOOD BLOODY MARY Active: 7 min. Total: 7 min.

Pickle juice is the secret weapon here, delivering briny tartness. We’ve tried pickled okra juice and dill pickle juice—both work. Add little cracked black pepper if you like. 1⁄ 2

cup low-sodium tomato juice 1 Tbsp. dill or okra pickle juice 2 tsp. fresh lemon juice

1 tsp. hot sauce (such as Cholula) 1⁄ 4 tsp. Worcestershire sauce 1 1⁄2 oz. vodka 1. Combine all

ingredients in a glass; stir well. Add ice. Serve immediately. SERVES 1 (serving size: 1 drink) CALORIES 133; FAT 0g; PROTEIN 1g; CARB 6g; FIBER 1g; SUGARS 4g (est. added sugars 0g); CHOL 0mg; IRON 0mg; SODIUM 380mg; CALC 12mg

—Recipe by Hayley Sugg

CHOLULA

A toast to old-school Cholula Mexican hot sauce: Unscrew its charming wooden cap and unleash a drop or two, and the thickness and tang will win you over. It bursts with round flavor and balanced heat from pequín and árbol chiles. Use it on nearly everything, starting with eggs, pizza, and, of course, Bloody Marys.

EYE - O P E N E R “I hadn’t the heart to touch my breakfast. I told Jeeves to drink it himself.” —Bertie Wooster, from P.G. Wodehouse’s My Man Jeeves

14 C O O K I N G L I G H T M A R C H 2 0 1 7

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

F STAVFE FA

You can’t wing it with Bloodies. Random recipes might yield a crazythick throat-coater or a thin, insipid glass of blah. And many bottled mixes are sodium bombs. Here’s a Bloody blueprint you can trust. Our streamlined version is zingy and sippable, with a fraction of the sodium you’ll find in most others. Get mixing; it’s noon somewhere.

Learn more at www.bumblebee.com/albacore

©20177 Bu ©2 ©201 B mble bl Bee Sea Seafood foodss food

THE YEAR’S BIGGEST BREAKOUT TV STAR

Your favorite entertainment brands are now on TV New! Original programs, celebrity interviews and live events available FREE on-demand

ALWAYS STREAMING on: Amazon Fire TV | Apple TV | Chromecast | Xfinity | Roku Players | Xumo | mobile iOS and Android

www.people.com/PEN Copyright © 2016 Time Inc. All rights reserved.

from the Cooking Light Kitchen

FAST FAMILY RECIPES

6 PAGES OF BREAKFAST FOR DINNER

Super fast P. 33

The Shortcut P. 47

Slow Cooker P H O T O G R A P H Y: A L I S O N M I K S C H ; 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 ; P R O P S T Y L I N G : L I N D S E Y L O W E R

P. 48

Let’s cook P. 50

Use It Up P. 52

Cook Once, Eat 3x P. 55

Freez e It

P. 61

Saucy Skillet-Poached Eggs Recipe p. 28

M A R C H 2 0 1 7 C O O K I N G L I G H T 19

DINNER TONIGHT S TLES

A DAY MEO M N ||||||

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2 4

zucchini and spinach

2

chilaquiles Give this Mexican breakfast classic a verde twist with tomatillos. 1 cup chopped fresh cilantro, divided 2 medium poblano peppers, seeded and chopped 1 (12-oz.) can tomatillos, drained

1⁄ 4

1 1⁄2

Tbsp. water, as needed Tbsp. fresh lime juice Tbsp. extra-virgin olive oil cups chopped zucchini cup sliced red onion jalapeño, seeded and sliced cups baby spinach, coarsely chopped oz. multigrain tortilla chips (about 4 cups) oz. queso fresco, crumbled (about 1⁄2 cup) cup roasted unsalted pumpkin seeds Tbsp. hot sauce, optional

1. Preheat broiler to high. 2. Place 34⁄ cup cilantro,

peppers, and tomatillos in a food processor; process 20 seconds. Add water, 1 tablespoon at a time, until

sauce reaches desired consistency. Stir in juice. 3. Heat oil in a 10-inch cast-iron skillet over medium-high. Add zucchini, onion, and jalapeño; cook 6 minutes. Add spinach, stirring to wilt. Place zucchini mixture in a bowl. Wipe out pan. 4. Arrange tortilla chips in pan; top with tomatillo mixture, zucchini mixture, and cheese. Broil 2 minutes. Top with remaining 14⁄ cup cilantro, pumpkin seeds, and hot sauce, if desired. SERVES 4 (serving size: about 1 1⁄2 cups) CALORIES 334; FAT 19.7g (sat 4g, mono 9.8g, poly 3g); PROTEIN 11g; CARB 33g; FIBER 8g; SUGARS 6g (est. added sugars 0g); CHOL 10mg; IRON 4mg; SODIUM 516mg; CALC 209mg

SERVE WITH

SOFRITO PINTO BEANS

We take a shortcut to the rich, deep flavor of slow-simmered beans by starting with a quick sofrito—aromatics sautéed until tender with tomato and vinegar— and adding canned pinto beans. The result is better than any seasoned bean you’ll find in a can. 1 Tbsp. extra-virgin olive oil 1 cup finely chopped yellow onion 1 cup finely chopped red bell pepper 1⁄ 2 cup water 2 Tbsp. unsalted tomato paste 1 Tbsp. apple cider vinegar 1⁄ 2 tsp. kosher salt 1 (15-oz.) can unsalted pinto beans, rinsed and drained 1. Heat oil in a large skillet

USE IT UP Double the salsa to use up extra tomatillos. Stir into chilis, spoon over tacos, or braise chicken breasts for enchiladas.

over medium-high. Add onion and pepper; sauté 5 minutes. Stir in 1 ⁄2 cup water, tomato paste, vinegar, and salt; bring to a simmer. Cook 10 minutes or until thickened, stirring occasionally. Stir in beans; cook 3 minutes or until mixture is thoroughly heated. SERVES 4 (serving size: about 2⁄3 cup) CALORIES 147; FAT 3.7g (sat 0.5g, mono 2.7g, poly 0.4g); PROTEIN 6g; CARB 22g; FIBER 7g; SUGARS 4g (est. added sugars 0g); CHOL 0mg; IRON 2mg; SODIUM 260mg; CALC 64mg

GAME PLAN WHILE BROILER PREHEATS Make tomatillo mixture. Make sofrito for beans. WHILE SOFRITO SIMMERS Assemble chilaquiles.

20 C O O K I N G L I G H T M A R C H 2 0 1 7

MORE VEGGIE FLAVOR THAN

A BUN CAN HANDLE BRIANA’S BLACK BEAN BOWL

Eve r y m e a l i s a n o p p o r t u n i t y to d o s o m e g o o d— fo r b ot h yo u a n d t h e E a r t h . We m a ke d e l i c i o u s fo o d s w i t h p l a nt- b a s e d p r ote i n s , s o w h ate ve r m e a l i s c o m i n g u p n e x t , yo u ’ve g ot a t a s t y ve g g i e m a i n co u r s e .

M AKE IT A M O R N I N G S TAR M E AL

TM

F i n d u s i n t h e f r e e ze r a i s l e .

Turn your little one into a

Veggie-saurus Rex

Country Crock® Simply Sautéed Vegetables are ready to be devoured in just 12 minutes. Prep Time: 4 minutes

Cook Time: 8 minutes

Ingredients

Directions

3 tbsp. Country Crock®, divided 4 1/2 cups assorted cut-up fresh vegetables 1 small onion, chopped 1/2 tsp. dried Italian seasoning

MELT 2 tablespoons Country Crock® in skillet over medium-high heat. SAUTÉ vegetables, onion & Italian seasoning until veggies are crisp and tender. TOP with remaining tablespoon of Country Crock® and serve! Makes 4 servings.

Find more mealtime inspiration at ©Unilever 2017

CountryCrock.com

DINNER

TONIGHT 2 FOR

JUSUTESDAY T | | | | ||

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30

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MINUTES

GAME PLAN WHILE FARRO COOKS Bring water for eggs to a boil. WHILE EGGS COOK Cook tomatoes and kale.

farro breakfast bowl This meal in a bowl takes its morning cue from soft-boiled eggs and a dollop of yogurt, then goes savory with toasty cumin-scented farro and a creamy avocado. 1⁄ 2

cup uncooked farro 2 large eggs (refrigerator-cold) 2 tsp. olive oil 1⁄ 2 tsp. ground cumin 1⁄ 2 tsp. kosher salt, divided 1 medium ripe avocado, halved and pitted 1⁄ 4 tsp. cracked black pepper 3 Tbsp. whole-milk plain Greek yogurt 2 lemon wedges

1. Bring a large saucepan

filled water to a boil. Add farro; reduce heat to medium and simmer 20 minutes or until slightly chewy. Drain. 2. Bring a small saucepan of water to a boil. Add cold eggs; reduce heat to mediumlow and simmer 6 minutes. Place eggs in a bowl of ice water; let stand 6 minutes or until completely cool. Drain and peel. 3. Heat oil in a small skillet over medium. Add cumin; cook 30 seconds, stirring constantly. Add farro and 1⁄ 4 teaspoon salt; cook 2 minutes or until lightly toasted. Place 2 ⁄3 cup farro mixture in each bowl. Care-

fully halve one egg over each bowl. Add one avocado half to each bowl. Sprinkle remaining 14⁄ teaspoon salt and pepper evenly over top. Top each with 11⁄2 tablespoons yogurt. Squeeze 1 lemon wedge over each bowl. SERVES 2 CALORIES 396; FAT 22g (sat 5.3g, mono 11.8g, poly 3g); PROTEIN 15g; CARB 37g; FIBER 8g; SUGARS 1g (est. added sugars 0g); CHOL 190mg; IRON 2mg; SODIUM 588mg; CALC 100mg

SERVE WITH

BLISTERED TOMATOES WITH KALE

Sautéed kale adds a hearty green element to the bowls while lightly blistered tomatoes add a pop of juiciness and color. A touch of char on the tomatoes contrasts the creamy avocado and yogurt.

1 Tbsp. olive oil cup grape tomatoes 2 cups torn lacinato kale 2 Tbsp. thinly sliced shallots 1⁄ 4 tsp. kosher salt

2⁄ 3

1. Heat oil in a cast-iron

skillet over medium-high. Add tomatoes; cook 2 minutes, stirring once or twice until blistered in spots. Remove tomatoes from pan. Add kale and shallots to pan; cook 3 minutes, stirring occasionally. Stir in salt. SERVES 2 (serving size: 1⁄3 cup tomatoes and 1⁄2 cup kale) CALORIES 84; FAT 6.9g (sat 1g, mono 4.9g, poly 0.8g); PROTEIN 1g; CARB 5g; FIBER 2g; SUGARS 2g (est. added sugars 0g); CHOL 0mg; IRON 0mg; SODIUM 250mg; CALC 36mg

M A R C H 2 0 1 7 C O O K I N G L I G H T 23

DINNER TONIGHT DAY S E N WED | | | | ||

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sausage, spinach, and apple

breakfast sandwiches We swap the classic egg and cheese combo for crisp, tart apple slices and sautéed spinach. Use any bulk turkey breakfast sausage for this sandwich, or try our DIY version on page 103.

3 1⁄2 Tbsp. canola mayonnaise 1 1⁄2 Tbsp. grainy Dijon mustard 1 tsp. chopped fresh tarragon 2 tsp. honey 1⁄ 2 tsp. white vinegar 1⁄ 4 tsp. freshly ground black pepper 6 oz. turkey breakfast sausage 4 cups baby spinach 4 whole-wheat English muffins, split and toasted 1⁄ 2 Granny Smith apple, thinly sliced 1. Combine first 6 ingredi-

ents in a small bowl, stirring with a whisk. 2. Heat a medium nonstick skillet over medium-high.

Divide and shape sausage into 4 (3-inch) patties. Add patties to pan; cook 3 minutes on each side or until browned and done. Remove patties from pan; keep warm. Add spinach to pan; cook 1 minute, stirring until wilted. 3. Spread mayonnaise mixture evenly over cut sides of English muffins. Top bottom halves of muffins evenly with patties, spinach, apple slices, and top halves of muffins. SERVES 4 (serving size: 1 sandwich) CALORIES 330; FAT 14.3g (sat 2.1g, mono 6.6g, poly 3.7g); PROTEIN 15g; CARB 36g; FIBER 5g; SUGARS 6g (est. added sugars 3g); CHOL 22mg; IRON 4mg; SODIUM 800mg; CALC 148mg

SPLIT IT Many English muffins have prescored edges for splitting by hand, so each half has the ideal craggy, uneven surface.

SERVE WITH

PARMESAN-AND-HERB ROASTED POTATOES

What would breakfast for dinner be without home fries? Parmesan, garlic, and rosemary make these spuds a little more dressed up than regular hash browns, pairing perfectly with the slightly elevated sausage and apple breakfast sandwiches. 2 Tbsp. grated Parmesan cheese 1 Tbsp. extra-virgin olive oil 1 tsp. chopped fresh garlic 1 tsp. minced fresh rosemary 1⁄ 4 tsp. freshly ground black pepper 1⁄ 8 tsp. kosher salt 1 lb. red potatoes, quartered 1⁄ 4 tsp. grated lemon rind 1. Preheat oven to 475°F. 2. Combine all ingredients

except rind in a medium bowl; toss to coat. Spread potato mixture on a rimmed baking sheet. Bake at 475°F for 20 minutes or until tender, stirring once after 10 minutes. Add rind to potato mixture; toss. SERVES 4 (serving size: about 1⁄2 cup) CALORIES 123; FAT 4.4g (sat 1g, mono 2.9g, poly 0.4g); PROTEIN 3g; CARB 19g; FIBER 2g; SUGARS 2g (est. added sugars 0g); CHOL 2mg; IRON 1mg; SODIUM 123mg; CALC 45mg

GAME PLAN WHILE OVEN PREHEATS Prepare potato mixture. WHILE POTATOES ROAST Make sandwiches.

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GAME PLAN WHILE OVEN PREHEATS Cook tomato mixture. WHILE TOMATO AND EGG MIXTURE BAKES Make toasts.

saucy

skilletpoached eggs

COOK THE

If you’ve ever had Italian eggs in purgatory, this recipe makes a similar Israeli breakfast dish called shakshuka. If you need to stretch the meal, simply add another egg to the pan. Top with any herb, such as cilantro, chives, or oregano. 2 Tbsp. extra-virgin olive oil 1 cup chopped yellow onion 1 cup chopped red bell pepper 3 garlic cloves, chopped 1⁄ 4 cup water 2 tsp. red wine vinegar 1 tsp. chopped fresh oregano 3⁄ 4 tsp. kosher salt 1 (28-oz.) can unsalted crushed tomatoes 1 oz. feta cheese, crumbled (about 1⁄4 cup) 4 large eggs

1⁄ 4

tsp. freshly ground black pepper 2 Tbsp. chopped fresh chives 1 Tbsp. fresh oregano leaves

1. Preheat oven to 375°F. 2. Heat oil in a large

cast-iron skillet over medium. Add onion and bell pepper; sauté 10 minutes. Add garlic; cook 2 minutes, stirring occasionally. Add 14⁄ cup water and next 4 ingredients (through tomatoes). Bring to a simmer; cook 10 minutes or until sauce is slightly thickened. Stir in feta.

28 C O O K I N G L I G H T M A R C H 2 0 1 7

3. Form 4 (2-inch) indenta-

tions in sauce with the back of a spoon. One at a time, crack eggs into a small custard cup, and gently slip 1 egg into each indentation. Sprinkle black pepper over eggs. Place pan in oven and bake at 375°F for 12 minutes or until whites are set. Sprinkle with chives and oregano. Divide sauce and eggs among 4 shallow bowls. SERVES 4 (serving size: 1 egg and about 3⁄4 cup sauce) CALORIES 259; FAT 13.5g (sat 3.6g, mono 7.6g, poly 1.7g); PROTEIN 12g; CARB 23g; FIBER 6g; SUGARS 7g (est. added sugars 0g); CHOL 192mg; IRON 1mg; SODIUM 565mg; CALC 87mg

SERVE WITH

GRILLED GARLIC TOAST

8 ( 1⁄2-oz.) slices whole-wheat French bread baguette 2 Tbsp. extra-virgin olive oil 1 garlic clove, halved 1. Heat a grill pan over

medium-high. Brush bread slices with oil. Add bread to pan; cook 1 to 2 minutes on each side or until toasted. Rub 1 side of each bread slice with cut sides of garlic. SERVES 4 (serving size: 2 toasts) CALORIES 122; FAT 7.5g (sat 1.1g, mono 5.4g, poly 0.6g); PROTEIN 2g; CARB 12g; FIBER 0g; SUGARS 1g (est. added sugars 1g); CHOL 1mg; IRON 0mg; SODIUM 145mg; CALC 1mg

W E N

NO ARTIFICIAL PRESERVATIVES, COLORS OR FLAVORS • NO HIGH-FRUCTOSE CORN SYRUP

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chicken and waffles with kicky syrup If ever a breakfast-meets-dinner combo were to go viral, chicken and waffles would be it. The mashup actually dates back a couple hundred years, and we can guess why—the sweet, crunchy, and salty trio was surely just as craveworthy then as it is now.

Cooking spray 1⁄ 4 cup pure maple syrup 1 Tbsp. Sriracha chili sauce 1 tsp. reduced-sodium soy sauce 1.1 oz. all-purpose flour (about 1⁄4 cup) 1 large egg, lightly beaten 1 cup naturally sweetened cornflakes, crushed (about 1 oz.) 1⁄ 4 cup whole-wheat panko (Japanese breadcrumbs) 4 (4-oz.) chicken breast cutlets 1⁄ 4 tsp. kosher salt 1⁄ 4 tsp. paprika 1 Tbsp. butter, melted 4 frozen Belgian or multigrain waffles (such as Van’s) 1⁄ 4 cup sliced green onions

1. Preheat oven to 425°F.

Place a wire rack on a rimmed baking sheet. Coat rack with cooking spray. 2. Combine next 3 ingredients (through soy sauce) in a small bowl. 3. Place flour in a shallow dish. Place egg in a shallow dish. Combine cornflakes and panko in a shallow dish. Sprinkle chicken with salt and paprika. Dredge chicken in flour, shaking off excess. Dip chicken in egg; dredge in cornflake mixture, pressing to adhere. Place on prepared rack. Drizzle butter evenly over chicken. Bake at 425°F for 10 minutes or until chicken is done and crust is golden.

QUICK FIX Don’t have a baking rack? Place the breaded chicken on a foil-lined baking sheet; turn chicken halfway through cooking.

4. Cook waffles according to package directions. Divide waffles among 4 plates; top evenly with chicken and syrup mixture. Sprinkle with green onions. SERVES 4 (serving size: 1 waffle, 1 chicken cutlet, and about 1 Tbsp. syrup mixture) CALORIES 486; FAT 11.9g (sat 2.7g, mono 6g, poly 2.6g); PROTEIN 33g; CARB 64g; FIBER 2g; SUGARS 17g (est. added sugars 16g); CHOL 119mg; IRON 4mg; SODIUM 517mg; CALC 38mg

SERVE WITH

GINGER-LIME FRUIT SALAD

Just a little lime and ginger help to macerate the fresh fruits so they can release their juices. Grapes, diced nectarines, or blackberries would also be delicious. 1 cup chopped ripe mango 1 cup quartered strawberries 1⁄ 2 cup blueberries 1 tsp. grated lime rind 1 Tbsp. fresh lime juice 1⁄ 2 tsp. grated ginger 1. Combine all ingredients

in a bowl; let stand 5 minutes before serving. SERVES 4 (serving size: about 2⁄3 cup) CALORIES 49; FAT 0.3g (sat 0.1g, mono 0.1g, poly 0.1g); PROTEIN 1g; CARB 12g; FIBER 2g; SUGARS 9g (est. added sugars 0g); CHOL 0mg; IRON 0mg; SODIUM 1mg; CALC 12mg

—Recipes by Paige Grandjean. Additional recipes by Ann Taylor Pittman

GAME PLAN WHILE OVEN PREHEATS Make syrup mixture. Bread chicken. WHILE CHICKEN BAKES Cook waffles. Make fruit salad.

30 C O O K I N G L I G H T M A R C H 2 0 1 7

DINNER

TONIGHT

T YN E W T INUTE M ING 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 : C AT H E R I N E C R O W E L L S T E E L E ; P R O P S T Y L I N G : T H O M D R I V E R

GET COOKING WITH COZI Make meal planning easier with the free mobile app Cozi. With a shared calendar and shopping lists, your family can get more organized. We’ve preloaded these recipes into Cozi’s recipe box to get you started. cozi.com

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Sausage and Broccoli Rabe Flatbreads Recipe p. 34

M A R C H 2 0 1 7 C O O K I N G L I G H T 33

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SAUSAGE AND BROCCOLI RABE FLATBREADS Naan breads are the secret to instant pizza-style flatbreads (no rolling or baking of dough required). Look for whole-grain naan, such as Stonefire, and treat as you would a prepared pizza crust. 4 tsp. olive oil, divided 12 oz. broccoli rabe, trimmed and coarsely chopped 1 (8.8-oz.) pkg. whole-grain naan (such as Stonefire) 5 oz. spicy turkey Italian sausage, casings removed 1⁄ 3 cup pizza sauce (such as Rao’s) 1⁄ 3 cup part-skim ricotta cheese 1⁄ 2 tsp. freshly ground black pepper 1. Preheat broiler to high. 2. Combine 1 tablespoon oil and

broccoli rabe on a rimmed baking sheet. Broil 5 minutes or until broccoli rabe begins to brown. Remove broccoli rabe from pan. Add naan to pan; broil 1 to 2 minutes on each side or until lightly browned. 3. Heat remaining 1 teaspoon oil in a large skillet over medium-high. Add turkey sausage to pan; cook 5 minutes or until browned, stirring to crumble. 4. Spread pizza sauce evenly on 1 side of each naan on baking sheet. Dollop ricotta evenly over top; top evenly with broccoli rabe, sausage, and pepper. Broil 2 to 3 minutes or until cheese melts and broccoli rabe is slightly charred. Cut each flatbread into 4 pieces. SERVES 4 (serving size: 2 pieces) CALORIES 340; FAT 12.1g (sat 2.8g, mono 5.4g, poly 1.5g); PROTEIN 19g; CARB 39g; FIBER 6g; SUGARS 3g (est. added sugars 2g); CHOL 36mg; IRON 3mg; SODIUM 598mg; CALC 126mg

34 C O O K I N G L I G H T M A R C H 2 0 1 7

shortcut shrimp paella Fresh shrimp stars in this fast take on paella; you could also use chicken thighs. We swap expensive saffron for turmeric to achieve the yellow color. 2 (8.8-oz.) pkg. precooked brown rice (such as Uncle Ben’s) 1 1⁄2 Tbsp. canola oil 1⁄ 2 tsp. ground turmeric

1 cup sliced red bell pepper 1 cup frozen green peas 1⁄ 3 cup water 3⁄ 4 tsp. kosher salt 1⁄ 2 tsp. freshly ground black pepper 1 1⁄2 lb. medium shrimp, peeled and deveined Cilantro leaves (optional) 1. Heat rice according to

package directions. 2. Heat oil and turmeric in a medium skillet over medium; cook 2 minutes, stirring occasionally.

Add rice, bell pepper, and next 4 ingredients (through black pepper); cook 3 minutes. Arrange shrimp over rice mixture; cover and cook 6 minutes or until shrimp are done and rice is slightly crisp. Top with cilantro, if desired. SERVES 4 (serving size: 1 1⁄2 cups) CALORIES 371; FAT 9.9g (sat 0.6g, mono 4.4g, poly 2.7g); PROTEIN 30g; CARB 43g; FIBER 5g; SUGARS 3g (est. added sugars 0g); CHOL 214mg; IRON 2mg; SODIUM 662mg; CALC 102mg

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

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beef tenderloin with balsamic asparagus Beef tenderloin steaks are often considered a specialoccasion cut, but when they go on sale (or you’re ready for a splurge), this classic preparation is foolproof. Use a timer rather than turning, prodding, or overcooking the steaks, and set the timer again while they rest so you don’t slice too soon.

QUICK ENTRÉES 4 tsp. canola oil, divided 4 (4-oz.) beef tenderloin steaks, trimmed 3⁄ 4 tsp. kosher salt, divided 1⁄ 2 tsp. freshly ground black pepper, divided 1⁄ 2 tsp. paprika 1⁄ 4 tsp. ground cumin 1⁄ 4 tsp. garlic powder 1 lb. thin asparagus, cut diagonally into 1-in. pieces 2 tsp. thyme leaves 1 tsp. grainy Dijon mustard 2 tsp. balsamic glaze 1. Heat 1 teaspoon oil in

a large skillet over medium-high. Sprinkle steaks evenly with 1 ⁄2 teaspoon salt, 14⁄ teaspoon pepper, paprika, cumin, and garlic powder. Add steaks to pan; cook

5 minutes on each side for medium-rare or until desired degree of doneness. Remove steaks from pan; let stand 5 minutes. 2. Return pan to medium-high. Add remaining 1 tablespoon oil to pan. Add asparagus; cook 3 minutes. Add remaining 14⁄ teaspoon salt, remaining 1⁄ 4 teaspoon pepper, thyme, and mustard to pan; toss to coat. Drizzle with balsamic glaze. Serve with steaks. SERVES 4 (serving size: 1 steak and about 1⁄2 cup asparagus) CALORIES 298; FAT 14.4g (sat 4.1g, mono 7.2g, poly 2.1g); PROTEIN 38g; CARB 6g; FIBER 3g; SUGARS 2g (est. added sugars 0g); CHOL 105mg; IRON 7mg; SODIUM 457mg; CALC 50mg

HERBY PEA AND LEMON PASTA SALAD This verdant pasta salad signals a fantastic start to spring with a shower of fresh herbs. Mini shell pasta and peas are a perfect pair—the pasta serves as a kind of catcher’s mitt for the sweet, bright green peas. You could also use orecchiette, an ear-shaped pasta that serves the same purpose. 6 1 1⁄2 1⁄ 4 1⁄ 4 1⁄ 4 2 2 1 1⁄ 2 1⁄ 2 6

oz. uncooked small shell pasta cups frozen green peas, thawed cup chopped fresh flat-leaf parsley cup torn fresh mint leaves cup extra-virgin olive oil Tbsp. chopped fresh tarragon Tbsp. fresh lemon juice Tbsp. chopped fresh thyme tsp. kosher salt tsp. freshly ground black pepper oz. shredded skinless, boneless rotisserie chicken breast (about 1 1⁄2 cups) 1⁄ 4 cup sliced almonds, toasted

1. Cook pasta according to package

directions, omitting salt and fat. Add peas during the last 2 minutes of cooking. Drain. 2. Combine parsley and next 7 ingredients (through pepper) in a large bowl, stirring with a whisk. Add chicken; toss to coat. Add pasta mixture; toss. Sprinkle evenly with almonds. SERVES 4 (serving size: about 1 1⁄4 cups) CALORIES 414; FAT 18.5g (sat 2.6g, mono 12.2g, poly 2.7g); PROTEIN 22g; CARB 41g; FIBER 5g; SUGARS 4g (est. added sugars 0g); CHOL 37mg; IRON 3mg; SODIUM 433mg; CALC 59mg

36 C O O K I N G L I G H T M A R C H 2 0 1 7

CONTRAVE IS THE #1 PRESCRIBED WEIGHT-LOSS BRAND

Struggling to lose weight? CONTRAVE is believed to work on two areas of your brain to reduce hunger and help control cravings. The exact neurochemical effects of CONTRAVE leading to weight loss are not fully understood.

Across three studies, patients who were overweight or struggling with obesity lost approximately 2-4x more weight over one year by adding CONTRAVE than with diet and exercise alone. Nearly half of patients taking CONTRAVE lost 5% or more body weight and kept it off (vs 23% of patients taking placebo). Individual results may vary. Ask your doctor about CONTRAVE® CONTRAVE (naltrexone HCI/bupropion HCI) is a prescription weight-loss medicine that may help adults with obesity (BMI greater than or equal to 30 kg/m2), or are overweight (BMI greater than or equal to 27 kg/m2) with at least one weight-related medical condition, lose weight and keep the weight off. CONTRAVE should be used along with diet and exercise. Important Safety Information One of the ingredients in CONTRAVE, bupropion, may increase the risk of suicidal thinking in children, adolescents, and young adults. CONTRAVE patients should be monitored for suicidal thoughts and behaviors. In patients taking bupropion for smoking cessation, serious neuropsychiatric events have been reported. CONTRAVE is not approved for children under 18. Stop taking CONTRAVE and call your healthcare provider right away if you experience thoughts about suicide or dying; depression, or anxiety; panic attacks; trouble sleeping; irritability; aggression; mania; or other unusual changes in behavior or mood. Do not take CONTRAVE if you: have uncontrolled hypertension; have or have had seizures or an eating disorder; use other medicines that contain bupropion; are dependent on opioid pain medicines, use

medicines to help stop taking opioids, or are in opiate withdrawal; drink a lot of alcohol and abruptly stop drinking, or take sedatives, benzodiazepines, or anti-seizure medicines and you abruptly stop using them; or are taking monoamine oxidase inhibitors (MAOIs). Do not start CONTRAVE until you have stopped taking your MAOI for at least 14 days. Do not take CONTRAVE if you are allergic to any of the ingredients in CONTRAVE. Do not take CONTRAVE if you are pregnant or planning to become pregnant or are breastfeeding. Before you start taking CONTRAVE, tell your healthcare provider about all of the above and any other current or past health conditions. Tell your healthcare provider about all the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbal supplements. Do not take any other medicines while you are taking CONTRAVE unless your healthcare provider says it is okay. If you have a seizure while taking CONTRAVE, stop taking CONTRAVE and call your healthcare provider right away. Additional serious side effects may include: opioid overdose or sudden opioid withdrawal; severe allergic reactions; increases in blood pressure or heart rate; liver damage or hepatitis; manic episodes; visual problems (glaucoma); and increased risk of low blood sugar

(hypoglycemia) in people with type 2 diabetes mellitus who take certain medicines to treat their diabetes. The most common side effects of CONTRAVE include nausea, constipation, headache, vomiting, dizziness, trouble sleeping, dry mouth, and diarrhea. These are not all the possible side effects of CONTRAVE. Please refer to the Summary of Information about CONTRAVE on the following page or talk to your doctor. You are encouraged to report negative side effects of drugs to the FDA. Visit www.fda.gov/medwatch or call 1-800-FDA-1088.

Contrave.com

CONTRAVE® is a registered trademark of Orexigen Therapeutics, Inc. © 2016 Orexigen Therapeutics, Inc. CON-0243 12/2016

Summary of Information about CONTRAVE ® (naltrexone HCl/bupropion HCl) Extended-Release Tablets What is the most important information I should know about CONTRAVE? CONTRAVE can cause serious side effects, including: • Suicidal thoughts or actions. CONTRAVE contains bupropion, which has caused some people to have suicidal thoughts or actions, or unusual changes in behavior, especially within the first few months of treatment. Stop taking CONTRAVE and call a healthcare provider right away if you, or your family member, have any of the following symptoms, especially if they are new, worse, or worry you: • thoughts about suicide or dying, or attempts to commit suicide • acting aggressive, being angry, or getting violent • new or worse depression • acting on dangerous impulses • new or worse anxiety or irritability • an extreme increase in activity and talking (mania) • feeling very agitated or restless • panic attacks • other unusual changes in behavior or mood • trouble sleeping (insomnia) While taking CONTRAVE, you or your family members should pay close attention to any changes, especially sudden changes, in mood, behaviors, thoughts, or feelings. What is CONTRAVE? CONTRAVE is a prescription medicine for adults 18 or older that contains 2 medicines (naltrexone and bupropion) that may help some obese or overweight adults who also have weight-related medical problems lose weight and keep the weight off. CONTRAVE should be used with a reduced calorie diet and increased physical activity. Limitations of Use • It is not known if CONTRAVE changes your risk of heart problems, stroke, or death due to heart problems or stroke. • It is not known if CONTRAVE is safe or effective when taken with other prescription, over-the-counter, or herbal weight loss products. Who should not take CONTRAVE? Do not take CONTRAVE if you: have uncontrolled hypertension; have or have had seizures; use other medicines that contain bupropion such as WELLBUTRIN, WELLBUTRIN SR, WELLBUTRIN XL, and APLENZIN; have or have had an eating disorder; are dependent on opioid pain medicines, use medicines to help stop taking opioids, or are in opiate withdrawal; drink a lot of alcohol and abruptly stop drinking, or use sedatives, benzodiazepines, or anti-seizure medicines and you stop using them all of a sudden; are taking monoamine oxidase inhibitors (MAOIs); are allergic to naltrexone or bupropion or any of the ingredients in CONTRAVE; or are pregnant or planning to become pregnant. Do not start CONTRAVE until you have stopped taking your MAOI for at least 14 days. What should I tell my healthcare provider before starting treatment with CONTRAVE? Before you take CONTRAVE, tell your healthcare provider about all of your medical conditions, including if you: have or have had depression or other mental illnesses; have attempted suicide; have or have had seizures or a head injury; have had a tumor or infection of your brain or spine; have had a problem with low blood sugar or low levels of sodium in your blood; have or have had a heart attack, heart problems, or stroke; have or have had liver or kidney problems; are diabetic taking insulin or other medicines to control your blood sugar; have or have had an eating disorder; abuse prescription medicines or street drugs; are over the age of 65; or are breastfeeding or plan to breastfeed. CONTRAVE can pass into your breast milk and may harm your baby. You and your healthcare provider should decide if you should take CONTRAVE or breastfeed. You should not do both. Tell your healthcare provider about all the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbal supplements. Do not take any other medicines while you are taking CONTRAVE unless your healthcare provider has said it is okay to take them. CONTRAVE may affect the way other medicines work and other medicines may affect the way CONTRAVE works, causing side effects. How should I take CONTRAVE? Take CONTRAVE exactly as your healthcare provider tells you to. Swallow CONTRAVE tablets whole. Do not cut, chew, or crush CONTRAVE tablets.

What should I avoid while taking CONTRAVE? Do not drink a lot of alcohol while taking CONTRAVE. If you drink a lot of alcohol, talk with your healthcare provider before suddenly stopping. If you suddenly stop drinking alcohol, you may increase your risk of seizure. What are the possible side effects of CONTRAVE? CONTRAVE may cause serious side effects, including: • See “What is the most important information I should know about CONTRAVE?” • Seizures. There is a risk of having a seizure when you take CONTRAVE. The risk of seizure is higher in people who: take higher doses of CONTRAVE; have certain medical conditions; or take CONTRAVE with certain other medicines. If you have a seizure while taking CONTRAVE, stop taking CONTRAVE and call your healthcare provider right away. You should not take CONTRAVE again if you have a seizure. • Risk of opioid overdose. One of the ingredients in CONTRAVE (naltrexone) can increase your chance of having an opioid overdose if you take opioid medicines while taking CONTRAVE. You or someone close to you should get emergency medical help right away if you: have trouble breathing or become very drowsy with slowed, shallow breathing; or feel faint, very dizzy, confused, or have unusual symptoms. • Sudden opioid withdrawal. People who take CONTRAVE must not use any type of opioid for at least 7 to 10 days before starting CONTRAVE. Sudden opioid withdrawal can be severe, and you may need to go to the hospital. Tell your healthcare provider you are taking CONTRAVE before undergoing a medical procedure or surgery. • Severe allergic reactions. Some people have had a severe allergic reaction to bupropion, one of the ingredients in CONTRAVE. Stop taking CONTRAVE and call your healthcare provider or go to the nearest hospital emergency room right away if you have any of the following signs and symptoms of an allergic reaction: – rash, itching, hives, or fever – painful sores in your mouth or around your eyes – swelling of your lips or tongue – swollen lymph glands – chest pain or trouble breathing • Increases in blood pressure or heart rate. Some people may get high blood pressure or have a higher heart rate when taking CONTRAVE. Your healthcare provider should check your blood pressure and heart rate before you start taking and while you take CONTRAVE. • Liver damage or hepatitis. One of the ingredients in CONTRAVE (naltrexone) can cause liver damage or hepatitis. Stop taking CONTRAVE and tell your healthcare provider if you have any of the following symptoms of liver problems: – stomach area pain lasting more than a few days – dark urine – yellowing of the whites of your eyes – tiredness • Manic episodes. One of the ingredients in CONTRAVE (bupropion) can cause some people who were manic or depressed in the past to become manic or depressed again. • Visual problems (angle-closure glaucoma). Signs and symptoms of angle-closure glaucoma may include eye pain, changes in vision, and/or swelling or redness in or around the eye. • Increased risk of low blood sugar (hypoglycemia) in people with type 2 diabetes mellitus who also take medicines such as insulin or sulfonylureas to treat their diabetes. Weight loss can cause low blood sugar in people with type 2 diabetes mellitus who also take medicines used to treat type 2 diabetes mellitus. You should check your blood sugar before you start taking CONTRAVE and while you take CONTRAVE. What are common side effects? The most common side effects of CONTRAVE include nausea, constipation, headache, vomiting, dizziness, trouble sleeping, dry mouth, and diarrhea. Tell your healthcare provider about any side effect that bothers you or does not go away. These are not all the possible side effects of CONTRAVE. This information is not comprehensive. If you would like more information, talk to your doctor and/or go to www.contrave.com for full Product Information. You may report side effects to the FDA at 1-800-FDA-1088. Keep CONTRAVE and all medicines out of the reach of children. This brief summary is based on Contrave Prescribing Information LBL-00022, September 2016. CONTRAVE® is a registered trademark of Orexigen Therapeutics, Inc. © 2016 Orexigen Therapeutics, Inc. CON-0247 12/2016

DINNER

TONIGHT

KOREAN-STYLE PORK AND RICE Deeply savory gochujang adds a mild heat to the finished dish so kids can still enjoy; look for it on the Asian foods aisle. 2 12 3⁄ 4 3⁄ 4 4 1⁄ 3 2 2 1 2 2 2 4

Tbsp. toasted sesame oil oz. lean ground pork cup finely chopped white onion cup chopped green onions, divided garlic cloves, finely chopped cup water Tbsp. gochujang sauce (such as Annie Chun’s) Tbsp. reduced-sodium soy sauce Tbsp. light brown sugar (8.8-oz.) pkg. precooked brown rice (such as Uncle Ben’s) Tbsp. chopped fresh cilantro Tbsp. rice vinegar lime wedges

1. Heat oil in a large skillet over high. Add pork; cook 5 minutes or until browned, stirring to crumble. Add white onion, 14⁄ cup green onions, and garlic; cook 4 minutes. Add 1⁄3 cup water; cook 1 minute, scraping pan to loosen browned bits. Remove from heat; stir in remaining 1⁄ 2 cup green onions, gochujang, soy sauce, and brown sugar. 2. Heat rice according to directions. 3. Place 1 ⁄2 cup pork mixture and 3⁄4 cup rice in each of 4 bowls; top with cilantro, vinegar, and lime wedges. SERVES 4 CALORIES 429; FAT 17.4g (sat 4g, mono 2.7g, poly 2.9g); PROTEIN 23g; CARB 49g; FIBER 5g; SUGARS 7g (est. added sugars 5g); CHOL 64mg; IRON 1mg; SODIUM 532mg; CALC 30mg

1 1⁄2 Tbsp. Dijon mustard 1 1⁄2 oz. Parmesan cheese, grated and divided (about 6 Tbsp.) 1 anchovy fillet, minced Cooking spray 4 (6-oz.) skinless, boneless chicken breasts 1⁄ 4 tsp. kosher salt 1⁄ 4 tsp. black pepper 1⁄ 4 cup whole-wheat panko (Japanese breadcrumbs) 2 romaine lettuce hearts, halved 2 Tbsp. olive oil, divided 2 tsp. fresh lemon juice

of cheese, and anchovy in a bowl. Heat a grill pan over medium-high; coat with cooking spray. Sprinkle chicken with salt and pepper; add to pan, and cook 4 minutes. Turn, brush with mustard mixture, top with panko, and coat with cooking spray. Place pan in oven; broil 7 minutes or until chicken is done. Let stand 5 minutes. Cut into slices. 3. Return pan to medium-high. Brush cut sides of lettuce with 1 tablespoon oil. Grill lettuce, 2 halves at a time, for 2 minutes.

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1. Preheat broiler to high. 2. Combine mustard, half

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4. Place 1 chicken breast and 1 ⁄2 lettuce heart on each of 4 plates. Top lettuce evenly with remaining 1 tablespoon oil, juice, and remaining 3 tablespoons cheese. SERVES 4 CALORIES 359; FAT 14.8g (sat 3.6g, mono 7.4g, poly 1.5g); PROTEIN 44g; CARB 10g; FIBER 2g; SUGARS 3g (est. added sugars 0g); CHOL 134mg; IRON 2mg; SODIUM 572mg; CALC 156mg

Look for more family-friendly recipes on p. 132.

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1

1PARMESAN CARROTS

3

WITH LEMON-PARSLEY DRESSING Steaming and sautéing the carrots in the same pan is the time-saving trick to making them tender and beautifully glazed. 1⁄ 2 cup water 1⁄ 4 cup chopped shallots 14 oz. medium carrots, cut diagonally into 1 1⁄2-in. pieces (about 2 1⁄2 cups) 2 Tbsp. olive oil 3 Tbsp. chopped fresh flat-leaf parsley 1 1⁄2 Tbsp. fresh lemon juice 2 tsp. pine nuts, toasted 1⁄ 4 tsp. black pepper 3 Tbsp. shaved Parmesan cheese

4

2

1. Combine 1 ⁄2 cup water,

3

4

shallots, and carrots in a medium skillet over medium-high; bring to a boil. Reduce heat to low and simmer, partially covered, 6 minutes or until carrots are tender. Increase heat to medium-high and cook, uncovered, 4 minutes or until liquid evaporates. Add oil; cook 4 minutes or until carrots are lightly browned, stirring occasionally. Stir in parsley and remaining ingredients.

BALSAMIC ONION AND THYME CARROTS

SWEET-AND-SOUR CARROTS

TARRAGON CARROTS WITH GREEN BEANS

Heat 1 Tbsp. olive oil in a skillet over medium-high. Add 2 cups sliced yellow onion and a dash of baking soda; cook 10 minutes. Add 1⁄2 cup water and 14 oz. carrots, cut into 1 1⁄2-in. pieces, to pan; bring to a boil. Reduce heat and simmer, partially covered, 6 minutes. Increase heat to medium-high; cook, uncovered, 4 minutes or until liquid evaporates. Add 2 Tbsp. balsamic vinegar, 1 Tbsp. olive oil, 1 Tbsp. chopped fresh thyme, 1⁄4 tsp. kosher salt, and 1⁄4 tsp. black pepper.

Combine 1⁄2 cup water and 14 oz. carrots, cut into 1 1⁄2-in. pieces, in a skillet over mediumhigh; bring to a boil. Reduce heat and simmer, partially covered, 6 minutes. Increase heat to medium-high; cook, uncovered, 4 minutes or until liquid evaporates. Add 1⁄4 cup ( 1⁄2-in.-diced) green onions, 1 Tbsp. toasted sesame oil, and 3 sliced garlic cloves; cook 3 minutes. Stir in 2 Tbsp. apple cider vinegar, 2 Tbsp. sweet chili sauce, and 1⁄4 tsp. kosher salt. Top with 1⁄2 tsp. sesame seeds.

Combine 1 cup halved haricots verts (French green beans), 1⁄ 2 cup water, and 14 oz. carrots, cut into 1 1⁄2-inch pieces, in a skillet over medium-high; bring to a boil. Reduce heat and simmer, partially covered, 6 minutes or until carrots are just tender. Increase heat to medium-high; cook, uncovered, 4 minutes or until liquid evaporates. Add 2 Tbsp. unsalted butter; cook 2 minutes, stirring to coat. Stir in 1 1⁄2 Tbsp. chopped fresh tarragon, 1⁄ 1 4 tsp. kosher salt, and ⁄4 tsp. black pepper.

SERVES 4 (serving size: about 1⁄2 cup) CALORIES 127; FAT 9g (sat 1.6g, mono 5.5g, poly 1.3g); PROTEIN 2g; CARB 11g; FIBER 3g; SUGARS 5g (est. added sugars 0g); CHOL 3mg; IRON 1mg; SODIUM 126mg; CALC 67mg

SERVES 4 (serving size: about 1⁄2 cup) CALORIES 124; FAT 7g (sat 1g, mono 4.9g, poly 0.8g); PROTEIN 1g; CARB 15g; FIBER 3g; SUGARS 7g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 180mg; CALC 45mg

SERVES 4 (serving size: 1⁄2 cup) CALORIES 72; FAT 3.8g (sat 0.5g, mono 1.4g, poly 1.6g); PROTEIN 1g; CARB 9g; FIBER 2g; SUGARS 4g (est. added sugars 1g); CHOL 0mg; IRON 0mg; SODIUM 177mg; CALC 39mg

SERVES 4 (serving size: about 3⁄4 cup) CALORIES 93; FAT 6g (sat 3.7g, mono 1.5g, poly 0.3g); PROTEIN 1g; CARB 10g; FIBER 3g; SUGARS 4g (est. added sugars 0g); CHOL 15mg; IRON 0mg; SODIUM 178mg; CALC 42mg

40 C O O K I N G L I G H T M A R C H 2 0 1 7

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MADE WITH REAL GRILLED WHITE MEAT CHICKEN

SMARTMADE™ FROZEN MEALS BY

Delicious meals made like you make them, using cooking techniques like grilling and roasting—just like you do at home.

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DINNER

TONIGHT

ST ! A F R E SUP ||| ||||||

20

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SALAD OF THE MONTH

MINUTES

salmon and spinach salad

Tarragon and fresh fennel both have the same faint licorice flavor, but they don’t overwhelm this simple spring salad. Salmon is the perfect protein for this dish: It cooks quickly, separates into large, pretty flakes, and stands up to the mint, tarragon, and garlic.

42 C O O K I N G L I G H T M A R C H 2 0 1 7

3 Tbsp. extra-virgin olive oil, divided 4 (6-oz.) salmon fillets, skinned 3⁄ 4 tsp. kosher salt, divided 1⁄ 2 tsp. freshly ground black pepper, divided 2 Tbsp. chopped fresh tarragon 2 Tbsp. white wine vinegar 1 tsp. finely chopped garlic 3⁄ 4 cup very thinly sliced fennel bulb 1⁄ 2 cup fresh mint leaves

1⁄ 2

cup fresh flat-leaf parsley leaves 1 (6-oz.) pkg. baby spinach

1. Heat 11 ⁄2 teaspoons oil in

a large skillet over mediumhigh. Sprinkle fillets evenly with 1⁄2 teaspoon salt and 1⁄ 4 teaspoon pepper. Add fillets to pan; cook 4 to 5 minutes on each side or until desired degree of doneness. Cool 5 minutes. Break fillets into large flakes with a fork. 2. Combine remaining 21 ⁄2 tablespoons oil, remaining

1⁄ 4 1⁄ 4

teaspoon salt, remaining teaspoon pepper, tarragon, vinegar, and garlic in a large bowl, stirring with a whisk. Add fennel, mint, parsley, and spinach; toss to coat. Arrange spinach mixture on plates; top with salmon. SERVES 4 (serving size: 4.5 oz. salmon and about 1 1⁄2 cups salad) CALORIES 359; FAT 20g (sat 3.5g, mono 11.3g, poly 4.3g); PROTEIN 38g; CARB 4g; FIBER 2g; SUGARS 1g (est. added sugars 0g); CHOL 90mg; IRON 3mg; SODIUM 487mg; CALC 91mg

—Recipes by Adam Hickman

Walnut Pear Flatbread

Mediterranean Walnut Nachos

HEART-HEALTHY* CALIFORNIA WALNUTS ADD DISTINCTIVE FLAVOR, TEXTURE AND A NEW TWIST TO YOUR ENTERTAINING RECIPES. FOR THESE AND MORE VISIT WALNUTS.ORG.

Per one ounce serving.

So Simple. So Good.™

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

Walnut and Roasted Red Pepper Spread

walnuts.org

Walnut Bánh Mì Wraps

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

Booties and bonnet by Irulea

Four generations of family Coins to commemorate Charlotte’s birth

A shawl of fine merino wool

An heirloom for a christening gown

PICK UP A COPY EVERY WEEK OR SUBSCRIBE AT PEOPLE.COM

DINNER

TONIGHT

Dinner Made Easier Take advantage of quality shortcut ingredients for a satisfying meal with next to no prep.

PREWASHED BABY ARUGULA

Prewashed greens let you grab a handful and go. Build a salad, wilt into sautés, or blend into a pesto.

THTECUT SHOR

WARM BACON-DIJON LENTIL SALAD WITH GOAT CHEESE CROSTINI WHOLE-WHEAT BAGUETTE

Active: 15 min. Total: 30 min.

Precooked lentils reheat in a warm sherry vinaigrette for an effortless French-inspired main.

Great bread creates almost-instant side dishes.

3 bacon slices cup minced shallots 2 garlic cloves, minced 3 Tbsp. water 3 Tbsp. sherry vinegar 1 Tbsp. Dijon mustard 1⁄ 2 tsp. sugar 1⁄ 2 tsp. black pepper 1⁄ 4 tsp. kosher salt 1 1⁄4 cups precooked lentils 1⁄ 2 tsp. grated lemon rind 2 tsp. fresh lemon juice 1 tsp. chopped fresh thyme 3 oz. goat cheese, softened (about 1⁄3 cup) 8 ( 1⁄2-oz.) whole-wheat French bread baguette slices, toasted 6 cups baby arugula (about 4 oz.) 1⁄ 2

PRECOOKED STEAMED LENTILS

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 AT H E R I N E C R O W E L L S T E E L 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

Protein- and fiberpacked lentils bulk up salads and stews. You save about 30 minutes with precooked.

1. Cook bacon in a skillet

over medium-high 6 minutes or until crisp. Remove bacon from pan; chop. Reduce heat to medium-low. Add shallots and garlic to drippings in pan; sauté 4 minutes. Remove pan from heat; stir in 3 tablespoons water, vinegar, mustard, sugar, pepper, and salt. Stir in lentils. Return pan to medium-low; cook 1 minute or until warmed. 2. Combine rind, juice, thyme, and goat cheese in a bowl. Spread mixture evenly over toasted baguette slices. Divide arugula evenly among 4 plates. Top with lentil mixture and baguette slices. Sprinkle bacon evenly over salads. SERVES 4 (serving size: about 1 1⁄2 cups salad and 2 crostini) CALORIES 343; FAT 9g (sat 5.3g, mono 2.5g, poly 0.8g); PROTEIN 16g; CARB 34g; FIBER 7g; SUGARS 5g (est. added sugars 1g); CHOL 22mg; IRON 4mg; SODIUM 562mg; CALC 148mg

—Recipe by Hannah Klinger

M A R C H 2 0 1 7 C O O K I N G L I G H T 47

DINNER

TONIGHT

Rich and Meaty Pork Ragù Saucy, fork-tender meat blankets pillowy polenta in this hearty slow cooker main. PORK RAGÙ WITH POLENTA Active: 20 min. Total: 7 hr. 15 min.

2 Tbsp. canola oil 1 (2-lb.) boneless pork shoulder roast (Boston butt), trimmed 1 Tbsp. kosher salt, divided 1 tsp. freshly ground black pepper 2 Tbsp. minced garlic 1 1⁄2 Tbsp. chopped fresh rosemary 1 1⁄2 Tbsp. chopped fresh oregano 6 medium shallots, halved lengthwise 1⁄ 4 cup unsalted tomato paste 1 cup dry red wine 2⁄ 3 cup unsalted chicken stock (such as Swanson) 2 Tbsp. Dijon mustard 1 (28-oz.) can unsalted whole peeled plum tomatoes, undrained 3 cups stemmed chopped lacinato kale 1 Tbsp. red wine vinegar 8 cups water 2 cups stone-ground polenta 1. Heat oil in a large skillet over medium-high. Rub pork evenly with 2 teaspoons salt and pepper. Add pork to pan; cook 5 minutes, turning to brown on all sides. Place pork in a 5- to 6-quart slow cooker (do not wipe out pan). 2. Return pan to medium. Add garlic, rosemary, oregano, and shallots to drippings in pan; cook 3 minutes, stirring occasionally, until shallots are tender and garlic is fragrant. Add tomato paste; cook 1 minute, stirring constantly. Add wine; bring to a boil. Cook 5 minutes or until reduced by half. Combine chicken stock and mustard in a 1-cup glass measure, stirring with a whisk until smooth. 48 C O O K I N G L I G H T M A R C H 2 0 1 7

Add stock mixture to pan; bring to a boil. Add stock mixture to slow cooker. 3. Add tomatoes to slow cooker, gently mashing with a spoon. Cover and cook on LOW for 7 hours or until pork is very tender. Place pork on cutting board. Shred into large pieces with two forks. 4. Increase slow cooker temperature to HIGH. Stir in remaining 1 teaspoon salt, shredded pork, and kale. Cover and cook on HIGH 5 minutes or until kale is tender. Stir in vinegar.

5. Bring 8 cups water to a boil in a large saucepan over high. Gradually add polenta, stirring with a whisk. Reduce heat and simmer 20 to 30 minutes or until thickened. Serve ragù over polenta. SERVES 12 (serving size: 2⁄3 cup ragù and about 2⁄3 cup polenta) CALORIES 267; FAT 8.1g (sat 2.1g, mono 3.9, poly 1.3g); PROTEIN 20g; CARB 28g; FIBER 3g; SUGARS 4g (est. added sugars 0g); CHOL 51mg; IRON 4mg; SODIUM 668mg; CALC 51mg

—Recipe by Julia Levy

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 AT H E R I N E C R O W E L L S T E E L 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

Create a flavorful, golden crust on the pork roast by browning it well before placing it in the slow cooker. Red wine, tomatoes, and plenty of aromatics enrich the ragù with savory depth as it cooks low and slow.

ingredients you can

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Dog Chow ANGEL A. | Ingredient Specialist Flagstaff, AZ

no artificial FLAVORS, COLORS OR PRESERVATIVES

Trademarks owned by Société des Produits Nestlé S.A., Vevey, Switzerland. Printed in USA.

DINNER

TONIGHT

LETO’SOK ! C

$9.15 for FOUR SERVINGS

chicken piccata with crispy garlic 6 oz. uncooked whole-grain angel hair pasta 1⁄ 4 cup fresh flat-leaf parsley, divided 1⁄ 4 cup olive oil, divided 2 Tbsp. fresh lemon juice, divided 1 lb. chicken breast cutlets 3⁄ 4 tsp. salt, divided 1⁄ 2 tsp. freshly ground black pepper, divided 1.1 oz. all-purpose flour (about 1⁄4 cup), divided 2 Tbsp. sliced garlic 1⁄ 1 2 cups unsalted chicken stock (such as Swanson), divided 2 Tbsp. capers, drained KIDS CAN HELP

$12 OR LESS. 30 MIN. OR LESS. Download the full curriculum in English or Spanish at cookinglight.com/ letscook.

1

Cook pasta according to package directions; drain. Place in a bowl with 2 tablespoons parsley, 2 tablespoons oil, and 1 tablespoon juice; toss. Sprinkle chicken with 1⁄2 teaspoon salt and 1⁄4 teaspoon pepper. Place 3 tablespoons flour in a shallow dish. Dredge chicken in flour, shaking off excess.

2

Heat remaining 2 tablespoons oil and garlic in a large skillet over medium; cook 4 minutes or until garlic is crisp and golden. Remove garlic from pan with a slotted spoon; reserve. Increase heat to medium-high. Add chicken; cook 3 minutes on each side or until done. Remove chicken from pan.

50 C O O K I N G L I G H T M A R C H 2 0 1 7

3

Add remaining 1 tablespoon flour and 1⁄4 cup stock to pan, stirring with a whisk. Add remaining 11⁄4 cups stock and capers; bring to a boil. Cook 3 minutes. Stir in remaining 2 tablespoons parsley, 1 tablespoon juice, 1⁄4 teaspoon salt, and 1⁄4 teaspoon pepper. Top pasta with chicken, sauce, and garlic.

SERVES 4 (serving size: 1 chicken cutlet, 3⁄ 4 cup pasta, and 3 Tbsp. sauce)

CALORIES 460; FAT 17.8g (sat 2.5g, mono 10.7g, poly 2g); PROTEIN 34g; CARB 40g; FIBER 4g; SUGARS 2g (est. added sugars 0g); CHOL 83mg; IRON 3mg; SODIUM 654mg; CALC 38mg

—Recipe by Julia Levy

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

Active: 30 min. Total: 30 min.

DINNER

TONIGHT

UP T I E US

Pure Maple Syrup This sweet, rich nectar works wonders with more than just pancakes and waffles.

MAPLE-BACON KALE SALAD

MAPLE-GLAZED SALMON

ROASTED ROOT VEGETABLES

MAPLE MASHED SWEET POTATOES

Cook 2 chopped bacon slices in a small skillet over medium until crisp; remove bacon, reserving 1 Tbsp. drippings in pan. Over low heat, whisk in 2 Tbsp. apple cider vinegar, 1 1⁄2 Tbsp. maple syrup, 1 Tbsp. olive oil, 1 1⁄2 tsp. grainy mustard, 1⁄4 tsp. kosher salt, and 1⁄ 4 tsp. black pepper. Toss warm dressing with 8 oz. sliced lacinato kale (about 6 lightly packed cups); sprinkle evenly with bacon.

Preheat broiler to high. Combine 3⁄ 1 4 tsp. garlic powder, ⁄2 tsp. 1⁄ kosher salt, 2 tsp. smoked paprika, and 1⁄8 tsp. ground red pepper; sprinkle evenly over 4 (6-oz.) skinless salmon fillets. Arrange fillets on a foil-lined baking sheet coated with cooking spray. Broil 5 minutes. Remove from oven. Brush fillets with 2 Tbsp. maple syrup; broil 1 minute or until desired degree of doneness. Serve with lemon wedges.

Preheat oven to 450°F. Place 4 oz. quartered shallots, 1 1⁄2 cups diagonally cut carrot, and 1 1⁄2 cups each turnip and golden beet wedges on a foil-lined baking sheet coated with cooking spray. Drizzle with 2 Tbsp. olive oil; toss to coat. Bake at 450°F for 20 minutes. Add 2 Tbsp. maple syrup, 2 tsp. chopped fresh rosemary, 1⁄ 1 2 tsp. kosher salt, and ⁄2 tsp. black pepper; stir well to combine. Bake 10 minutes or until tender.

Place 1 1⁄2 lb. peeled cubed sweet potato in a large saucepan; cover with water. Bring to a boil; cook until tender, about 15 minutes. Drain and return to pan; add 1 (5-oz.) can evaporated low-fat milk, 2 Tbsp. maple syrup, 3⁄4 tsp. kosher salt, and 1⁄2 tsp. black pepper. Mash with a potato masher to desired consistency. Drizzle with 2 Tbsp. melted butter.

SERVES 4 (serving size: about 1 1⁄2 cups) CALORIES 134; FAT 9.1g (sat 2.1g, mono 4.8g, poly 1.1g); PROTEIN 4g; CARB 10g; FIBER 2g; SUGARS 6g (est. added sugars 5g); CHOL 8mg; IRON 1mg; SODIUM 261mg; CALC 98mg

SERVES 4 (serving size: 1 fillet) CALORIES 268; FAT 9.5g (sat 2.3g, mono 3.4g, poly 2.8g); PROTEIN 36g; CARB 7g; FIBER 0g; SUGARS 6g (est. added sugars 6g); CHOL 89mg; IRON 1mg; SODIUM 335mg; CALC 28mg

SERVES 4 (serving size: about 3⁄4 cup) CALORIES 162; FAT 7.1g (sat 1g, mono 5g, poly 0.8g); PROTEIN 2g; CARB 24g; FIBER 5g; SUGARS 16g (est. added sugars 6g); CHOL 0mg; IRON 1mg; SODIUM 349mg; CALC 61mg

52 C O O K I N G L I G H T M A R C H 2 0 1 7

SERVES 6 (serving size: about 1⁄2 cup) CALORIES 137; FAT 4.3g (sat 2.5g, mono 1g, poly 0.2g); PROTEIN 3g; CARB 22g; FIBER 2g; SUGARS 11g (est. added sugars 4g); CHOL 14mg; IRON 1mg; SODIUM 321mg; CALC 92mg

—Recipes by Ann Taylor Pittman

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 AT H E R I N E C R O W E L L S T E E L 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

Choose Grade B (or dark) maple syrup for richer flavor.

DINNER

weekend

warrior

TONIGHTD

HEAG A T E G OKIN CO

1

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

BBQ-Stuffed Baked Sweet Potatoes Recipe p. 56

COOK ONCE, EAT 3X

SWEET S POTATOE Bake a fleet of spuds for stuffed bakers tonight, and then transform into crispy cakes and creamy risotto.

M A R C H 2 0 1 7 C O O K I N G L I G H T 55

DINNER

TONIGHT

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

1SWEET BBQ-STUFFED BAKED POTATOES Active: 22 min. Total: 1 hr. 42 min.

9 5 1 1 3⁄ 4 1⁄ 2 1⁄ 4 2 1⁄ 2 1⁄ 2 1⁄ 4 1⁄ 4

(8-oz.) sweet potatoes tsp. olive oil, divided (12-oz.) pork tenderloin, trimmed tsp. black pepper, divided tsp. kosher salt, divided cup unsalted ketchup cup apple cider vinegar tsp. yellow mustard tsp. onion powder tsp. garlic powder cup sour cream cup thinly sliced green onions

1. Preheat oven to 400°F. 2. Pierce sweet potatoes with a fork;

rub with 2 teaspoons oil. Wrap each potato in foil. Bake at 400°F for 1 hour or until tender. Reserve 5 roasted potatoes for Recipes 2 and 3. 3. Heat remaining 1 tablespoon oil in a large ovenproof skillet over high. Sprinkle pork with 14⁄ teaspoon pepper and 14⁄ teaspoon salt. Add pork to pan; cook 6 to 8 minutes, turning to brown on all sides. Place pan in oven; bake at 400°F for 18 minutes or until a thermometer inserted in center registers 145°F. Let stand 10 minutes. Cut pork into bite-size pieces. 4. Bring remaining 34⁄ teaspoon pepper, remaining 1⁄2 teaspoon salt, ketchup, and next 4 ingredients (through garlic powder) to a simmer in a small saucepan over medium; cook 10 minutes or until thickened, stirring occasionally. Add pork; toss to coat. 5. Unwrap remaining 4 potatoes. Partially split potatoes in half lengthwise. Top potatoes evenly with pork mixture, sour cream, and onions. SERVES 4 (serving size: 1 stuffed potato) CALORIES 362; FAT 9g (sat 3g, mono 4g, poly 0.8g); PROTEIN 21g; CARB 47g; FIBER 5g; SUGARS 18g (est. added sugars 10g); CHOL 65mg; IRON 2mg; SODIUM 516mg; CALC 73mg

56 C O O K I N G L I G H T M A R C H 2 0 1 7

2

SWEET POTATO CAKES WITH CHICKEN AND POBLANO RELISH Active: 32 min. Total: 47 min.

Leftover roasted potatoes make the crispiest cakes, a great base for the chicken and zingy poblano topper. 2 poblano peppers, halved lengthwise and seeded 2 cups multicolored cherry tomatoes, halved 3⁄ 4 cup thinly vertically sliced red onion 5 Tbsp. olive oil, divided 2 Tbsp. fresh lime juice 1⁄ 2 tsp. kosher salt 3 roasted sweet potatoes (from Recipe 1), peeled and mashed 1⁄ 2 cup quick-cooking oats 1⁄ 4 tsp. ground red pepper 2.1 oz. all-purpose flour (about 1⁄2 cup) 1 large egg, lightly beaten 6 oz. skinless, boneless rotisserie chicken breast, shredded and warmed 2 Tbsp. chopped fresh cilantro

1. Preheat broiler to high. 2. Place poblano peppers on a

foil-lined baking sheet; broil 8 minutes. Wrap in foil; let stand 10 minutes. Peel and coarsely chop. Combine peppers, tomatoes, onion, 2 tablespoons oil, juice, and salt in a bowl. Combine potatoes, oats, red pepper, flour, and egg in a bowl. 3. Heat 11 ⁄2 tablespoons oil in a large skillet over medium-high. Spoon about 1 ⁄3 cup potato mixture into pan. Repeat 3 times to form 4 cakes. Cook 3 to 4 minutes on each side. Remove from pan; keep warm. Repeat procedure with remaining 11 ⁄2 tablespoons oil and potato mixture. Top cakes evenly with poblano mixture, chicken, and cilantro. SERVES 4 (serving size: 2 cakes, 1⁄2 cup relish, and about 1⁄3 cup chicken) CALORIES 466; FAT 21g (sat 3.4g, mono 14.6g, poly 2.5g); PROTEIN 20g; CARB 51g; FIBER 7g; SUGARS 9g (est. added sugars 0g); CHOL 83mg; IRON 3mg; SODIUM 464mg; CALC 66mg

Nutrition that’s truly delicious.

™

9 9 9 9

Whole Grains No High Fructose Corn Syrup No Artificial Colors No Artificial Flavors

© Arnold Sales Company, LLC. All rights reserved.

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DINNER

TONIGHT

C O O K O N C E , E AT 3 X 1 oz. mascarpone cheese ( 1⁄4 cup) 1 oz. Parmesan cheese, grated (about 1⁄4 cup) 1. Place sweet potatoes in a food

processor; process until smooth.

3 SWEET POTATO– AND–MUSHROOM RISOTTO Active: 52 min. Total: 52 min.

When two starchy, creamy elements combine, the result is pure comfort. Pureed sweet potatoes give this risotto a golden hue and a subtle sweetness. For a little crunch, you can try sprinkling each serving with crumbled bacon or toasted nuts (hazelnuts or pecans would be delicious).

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2 roasted sweet potatoes (from Recipe 1), peeled 2 Tbsp. olive oil 3 cups thinly sliced shiitake mushrooms 1 cup finely chopped yellow onion 2 Tbsp. chopped fresh sage, divided 5 garlic cloves, minced 1 1⁄2 cups uncooked Arborio rice 5 cups unsalted chicken stock (such as Swanson), divided 1 tsp. kosher salt, divided 2 Tbsp. chopped fresh flat-leaf parsley 3⁄ 4 tsp. freshly ground black pepper

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58 C O O K I N G L I G H T M A R C H 2 0 1 7

2. Heat oil in a Dutch oven over high.

Add mushrooms, onion, 11 ⁄2 tablespoons sage, and garlic; sauté 5 minutes. Add rice; cook 1 minute, stirring constantly. Stir in 1 cup sweet potato puree, 2 cups stock, and 1 ⁄2 teaspoon salt; bring to a boil (reserve remaining puree). Reduce heat to medium-high; simmer 8 minutes or until liquid is reduced by half, stirring frequently. 3. Add remaining 3 cups stock and 1⁄ 2 teaspoon salt; cook 25 minutes or until rice is tender, stirring occasionally. Remove pan from heat; stir in reserved sweet potato puree, parsley, pepper, and mascarpone. Divide risotto evenly among 6 shallow bowls; sprinkle with remaining 11 ⁄2 teaspoons chopped sage and Parmesan cheese. SERVES 6 (serving size: about 1 1⁄4 cups) CALORIES 343; FAT 8.8g (sat 2.6g, mono 3.6g, poly 0.6g); PROTEIN 11g; CARB 57g; FIBER 5g; SUGARS 5g (est. added sugars 0g); CHOL 10mg; IRON 1mg; SODIUM 552mg; CALC 82mg

—Recipes by Robin Bashinsky

DINNER

TONIGHT

FREEZE IT

Creamy Chicken Casserole Freeze one or two pans of this rice-and-veggie bake for an easy last-minute main.

HOW-TO FREEZE Cool mixture completely. Cover with heavy-duty foil or airtight lids. Freeze up to 2 months.

THAW Uncover and microwave at MEDIUM (50% power) 15 minutes or until thawed.

REHEAT

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

Cover and bake at 450°F for 25 to 30 minutes or until thoroughly heated.

CREAMY CHICKEN– AND–WILD RICE CASSEROLE Active: 35 min. Total: 1 hr. 10 min.

For 3 cups cooked wild rice, simmer 1 1⁄2 cups rice in 6 cups water for 45 minutes; drain. Or try a frozen cooked wild rice blend, such as Engine 2 from Whole Foods. 1 Tbsp. olive oil 1 1⁄2 lb. skinless, boneless chicken breasts 2 tsp. kosher salt, divided 1 tsp. black pepper, divided Cooking spray

1⁄ 4

cup all-purpose flour 5 cups 2% reduced-fat milk, divided 1 1⁄2 cups sliced leeks 1 cup chopped carrots 1⁄ 2 cup chopped celery 1 Tbsp. fresh thyme leaves, chopped 2 (8-oz.) pkg. presliced cremini mushrooms 1⁄ 4 cup chopped fresh flat-leaf parsley 1 oz. 1⁄3-less-fat cream cheese, softened 3 cups hot cooked wild rice 3 green onions, sliced 1⁄ 2 cup sliced almonds

1. Preheat oven to 350°F. 2. Heat oil in a large skillet

over medium-high. Sprinkle chicken with 1 teaspoon salt and 1 ⁄2 teaspoon pepper. Add chicken to pan; cook 3 minutes on each side. Divide chicken between 2 square (8-inch) baking dishes coated with cooking spray. Bake at 350°F for 10 minutes or until done. Cool and chop. 3. Return skillet to mediumhigh. Combine flour and 1⁄ 2 cup milk in a bowl. Add leeks and next 4 ingredients (through mushrooms) to pan;

cook 13 minutes or until browned and tender. Stir in flour mixture, remaining 41⁄2 cups milk, and parsley; cook 3 minutes. Stir in cream cheese until smooth; cook 2 minutes or until slightly thickened. Combine chicken, remaining 1 teaspoon salt, remaining 1⁄2 teaspoon pepper, mushroom mixture, rice, and green onions in a bowl. Coat baking dishes with cooking spray. Divide chicken mixture between dishes; top with almonds. Follow freezing directions, or bake at 350°F for 30 minutes or until browned and bubbly. SERVES 8 (serving size: about 1 1⁄4 cups) CALORIES 335; FAT 10.9g (sat 3.5g, mono 4.6g, poly 1.7g); PROTEIN 29g; CARB 32g; FIBER 4g; SUGARS 2g (est. added sugars 0g); CHOL 62mg; IRON 2mg; SODIUM 633mg; CALC 240mg

—Recipe by Julia Levy

M A R C H 2 0 1 6 C O O K I N G L I G H T 61

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T H E N E W DA I RY Q U E E N S

nutrition

made easy

The New Dairy Queens A healthy cook’s guide to modern milks P H O T O G R A P H Y: G R E G D U P R E E ; 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 : K AY E . C L A R K E

BY CAROLY N WIL LI AM S , P H D, RD

T  

hirty years ago, cow’s milk ruled the dairy case. Milk was seen by many as a nearperfect food, essential to good health and children’s growth. One glance at the dairy case today, and you’ll see how drastically options have changed, with a proliferation of choices. In fact, a recent grocery store visit in our hometown of Birmingham, Alabama, revealed 73 varieties! So how does a savvy shopper navigate the expanding milk section? Read on for our guide.

M A R C H 2 0 1 7 C O O K I N G L I G H T 65

T H E N E W DA I RY Q U E E N S

Why All the New Milks? NONDAIRY MILK CONSUMPTION has steadily grown about 11% each year since 1999, while consumption of cow’s milk has declined 25% since 1975. There are a few reasons for this change in demand.

1

3

DAIRY INTOLERANCE

A substitute for dairy has become a medical necessity for many people. The prevalence of food allergies has increased almost 20% since 1997. (Many also believe sensitivity or intolerance to foods has increased, although that is harder to diagnose and quantify.)

2

Consumers as a whole (from vegetarians to meat-eaters) are seeking more plant-based foods to use in place of meat and dairy. Motivation may stem from health, sustainability, or cost concerns; switching to a nondairy milk is an easy way to incorporate more plant-based foods.

4

SHIFT IN PERCEPTION

Cow’s milk is not necessarily the nutritional gold standard anymore. Many feel that nondairy milks are better for them—but choices should be based on an individual’s health and needs.

PUSHING PLANTS

CONCERNS ABOUT HORMONES

While the FDA has deemed conventional farming practices safe, many people still question the safety of hormone-like drugs and antibiotics given to animals that produce milk.

What’s New and What’s Next DAIRY MILK

NONDAIRY MILK

Filtered Milk One of the newest products to hit the market. Filtering concentrates the nutrients in milk by removing water; one cup of filtered has up to 50% more protein, up to 30% more calcium, a creamier mouthfeel, and a richer taste compared to unfiltered milk. Grass-Fed Organic Milk For milk to be labeled organic, the cows must get at least 30% of their diet from grass-grazing. Grass-fed organic milk differs from standard organic in that it comes from cows whose diets are exclusively grass.

Peanut Milk The National Peanut Board confirmed development is under way, but there’s no release date yet. This milk will have around 8g protein per cup—an amount currently only found in soy and pea milks for the nondairy crowd. Plant and Grain Blends Manufacturers are blending coconut, legumes, nuts, seeds, and grains for new flavors. Added Protein Many nut and grain milks are low in protein, so several brands now offer “protein” or “boosted” versions. The added protein usually comes from peas and bumps protein to about 8g per cup.

IS RAW MILK BETTER FOR ME? Some people claim nutrients and good bacteria are lost when milk is pasteurized, making raw milk a healthier choice. But research suggests little to no nutrients are actually lost, and the CDC warns raw milk can contain harmful bacteria like E. coli and salmonella. Best to play it safe. 66 C O O K I N G L I G H T M A R C H 2 0 1 7

WHEN THINGS GET TOO SWEET Original, unsweetened, vanilla—the options are plentiful, and added sugars are different for each. Here’s a breakdown of approximate added sugar amounts in the different milks; aim for less than 10g. NO ADDED SUGAR

Plain dairy milks, nondairy milks labeled “unsweetened” 5-7G ADDED

Most nondairy milks labeled “original” 8-9G ADDED

Vanilla-flavored dairy and nondairy milks 16-17G ADDED

Chocolateflavored dairy and nondairy milks

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T H E N E W DA I RY Q U E E N S

COW’S MILK, 2%

Nutrition (per 8 fl. oz.)

Dairy Milk

RICE MILK

PEA MILK

GOAT’S MILK, WHOLE

CASHEW MILK

SOY MILK

COCONUT MILK

Nondairy Alternatives

OAT MILK

Cow’s Milk Whole

150 calories; 4.6g sat fat; 8g protein; 12g carb

2%

125 calories; 2.9g sat fat; 8g protein; 12g carb

1%

102 calories; 1.5g sat fat; 8g protein; 12g carb

Skim

83 calories; 0.1g sat fat; 8g protein; 12g carb

Goat’s Milk Whole

140 calories; 7g sat fat; 8g protein; 11g carb

Low-Fat

100 calories; 1.5g sat fat; 8g protein; 11g carb

Soy Milk

80 calories; 0.5g sat fat; 7g protein; 4g carb

Nut Milks

25-60 calories; 0g sat fat; 0-2g protein; 1-2g carb

(almond, cashew)

Pea Milk

75 calories; 0.5g sat fat; 8g protein; 0g carb

Rice Milk

70 calories; 0g sat fat; 0g protein; 11g carb

Coconut Milk

45 calories; 4g sat fat; 0g protein; 2g carb

Oat Milk

130 calories; 0g sat fat; 4g protein; 24g carb

Price

(per 8 fl. oz.)

CONVENTIONAL

$0.30 ORGANIC

$0.58 GRASS-FED ORGANIC

$0.75

$1.16

Pros

Cons

A NATURALLY GOOD SOURCE

$0.41

between skim and whole; the more fat, the higher the calories. While fat aids in mineral absorption and satiety, most of the fat is saturated. Cow’s milk contains lactose and may also contain traces of hormones unless organic.

A NATURALLY GOOD SOURCE of protein, calcium, and vitamin A, it also contains less lactose, making it a dairy milk that some with lactose intolerance can drink.

WHOLE GOAT’S MILK has the most saturated fat per glass of any milk—more than half the daily recommended amount. Sat fat has been shown to raise blood cholesterol levels.

$0.47

$0.65

SIMILAR TO COW’S MILK

in consistency and color, with a pronounced goat flavor (think drinkable goat cheese).

CREAMY BEIGE IN COLOR

in isoflavones, once thought to encourage cancer growth—though current research shows no correlation.

with a subtly nutty, bean flavor; good for boosting protein in smoothies and as a milk substitute in baking.

LOWER IN CALORIES than all other milks, nut milks also have negligible sat fat and are usually fortified with calcium and vitamins A and D.

MOST NUT MILKS offer no significant protein and little vitamin E unless fortified (despite the fact that nuts themselves are rich in protein and vitamin E).

CREAMY CONSISTENCY and subtle flavor of the nut they originated from; good for smoothies and oatmeal or for stirring into coffee.

milk is the only option that rivals the protein in cow’s milk. It’s also a source of iron and fortified with vitamins A and D, calcium, and omega-3 fatty acids.

THERE IS ONLY one brand available; it adds sunflower oil for creaminess, which is primarily omega-6 fatty acids, the type that can contribute to inflammation (and most Americans need to cut back on).

with definite legume flavor and slight bitter note on the finish; good for using in a savory soup in place of cream to reduce saturated fat.

IT’S LOW IN CALORIES, with most coming from carbohydrates. It has no saturated fat or lactose and is usually fortified with calcium and vitamins B12 and D.

WHILE SOME START with brown rice, most producers refine it in processing, losing the extra nutrients offered in whole grains. It’s lowest in protein, too.

ALMOST IDENTICAL to skim cow’s milk in color and consistency with a sweet, slightly nutty flavor; a good option for cereal.

Allergyfriendly option

IT COMES CLOSEST in creaminess $0.41

SOY MILK IS RICH

Good source of B vitamins

DEPENDING ON THE TYPE,

the flavor is rich, creamy, and slightly sweet (whole); moderately rich (2% and 1%); or very mild and bland (skim).

milk that could rival the protein in dairy until pea milk arrived. Usually fortified with calcium and vitamins B12 and D.

OTHER THAN SOY, pea $0.72

FAT LEVELS VARY GREATLY

of protein, calcium, and potassium, it’s also fortified with vitamins A and D and offers a good protein-to-carb balance. Cow’s milk, along with goat’s milk, does not include synthetic thickeners (as most nondairy milks do).

SOY WAS THE FIRST NONDAIRY $0.39

Taste Test

ITS FAT CONTENT comes almost

to 2% or whole milk, thanks to fat content. It’s also lactose-free and fortified with calcium and vitamin D.

entirely from saturated fat, and it has negligible protein.

HIGHEST IN PROTEIN among nut and grain milks; 2g fiber per cup. Lactosefree; fortified with calcium and vitamin D.

IT HAS MORE CALORIES than other nondairy options and double the carbohydrates of dairy milk.

THICK, CREAMY TEXTURE

THICK WITH A

slightly tart flavor and faint coconut aftertaste; use with canned coconut milk to cut fat.

See p. 106 for Golden Milk Tea.

COLOR AND TEXTURE

are similar to eggnog, and it has a naturally sweet oat flavor.

M A R C H 2 0 1 7 C O O K I N G L I G H T 69

T H E N E W DA I RY Q U E E N S

The Smoothie Makeover OURS SAVES

chocolate smoothie at one of your favorite smoothie shops, and you could pack away 430 calories and 77g of sugar—over half of which come from added sugar. And if you’re sensitive to lactose, the traditional base of cow’s milk will prevent you from enjoying it. In our version, we keep the creamy sweetness while making the smoothie dairy-free, packing in more nutrients, and cutting the added sugar. Unsweetened chocolate almond milk is the perfect chocolaty base. Vanilla soy yogurt pumps up the protein, while dates offer natural sweetness. In fact, the only added sugar in our makeover recipe is the few grams contained in the yogurt. Finishing with a touch of instant coffee heightens the chocolate flavor in the milk and cocoa, and we promise it won’t give you a buzz. The result is a rich chocolate nondairy smoothie with fewer calories and less added sugar, as well as triple the fiber and double the calcium. ORDER A SMALL

128 calories and 44g total sugars over smoothie-shop versions and boosts fiber by 5g.

Rich Dark Chocolate Smoothie

VARIATION 1

RICH DARK CHOCOLATE SMOOTHIE Active: 5 min. Total: 5 min.

This super-chocolaty smoothie is a tasty nondairy option. Dates offer richness and a caramel-like sweetness—naturally—while boosting fiber by about 2g. 3 pitted dates 1 cup unsweetened chocolate almond milk (such as Almond Breeze) 1 cup ice 1 Tbsp. unsweetened cocoa powder 1 (5.3-oz.) container vanilla soy yogurt 1⁄ 2 banana, sliced and frozen Dash of instant coffee or espresso granules (optional)

1. Place dates in a small

bowl; cover with hot water. Let stand 3 minutes or until softened; drain. 2. Place milk and dates in a blender; blend 30 seconds or until pureed. Add ice and remaining ingredients; blend 30 seconds or until smooth. SERVES 1 (serving size: about 2 1⁄3 cups) CALORIES 302; FAT 7.2g (sat 0.5g, mono 2.7g, poly 2.5g); PROTEIN 9g; CARB 58g; FIBER 7g; SUGARS 37g (est. added sugars 13g); CHOL 0mg; IRON 3mg; SODIUM 200mg; CALC 483mg

CHOCOLATE– PEANUT BUTTER Decrease chocolate almond milk to 3⁄4 cup and vanilla soy yogurt to 1⁄ 2 cup; add 2 tsp. natural peanut or almond butter when processing remaining ingredients in Step 2. SERVES 1 (serving size: about 2 1⁄4 cups) CALORIES 329; FAT 11g (sat 1.3g, mono 5.7g, poly 4g); PROTEIN 9g; CARB 54g; FIBER 7g; SUGARS 33g (est. added sugars 10g); CHOL 0mg; IRON 3mg; SODIUM 186mg; CALC 368mg

VARIATION 2

CHOCOLATE-RASPBERRY Omit ice. Add 1⁄2 cup frozen unsweetened raspberries when processing remaining ingredients in Step 2. SERVES 1 (serving size: about 2 1⁄3 cups) CALORIES 326; FAT 7.2g (sat 0.5g, mono 2.7g, poly 2.5g); PROTEIN 9g; CARB 65g; FIBER 10g; SUGARS 39g (est. added sugars 13g); CHOL 0mg; IRON 3mg; SODIUM 200mg; CALC 491mg

ChocolateRaspberry Smoothie

Chocolate– Peanut Butter Smoothie

M A R C H 2 0 1 7 C O O K I N G L I G H T 71

J O I N H E A LT H FOR A TRANSFORMATIVE STAY AT BEAUTIFUL CA N YON RANCH WELLNESS RE SO RT IN LENOX, MASSACHUSETTS

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LAURA HITTLEMAN

Canyon Ranch Corporate Director of Beauty Services and licensed aesthetician

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Editor in Chief, Real Simple

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Life Management Director at Canyon Ranch in Lenox and author of The Mind-Body-Mood Solution

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+ Health: Sleep and Weight Loss p. 77 + Diet: Pork Chops p. 80

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NNE A I L U J HOUGH ?

What’s in Your Bag, BEAUTY This singing, dancing beauty HABIT has toned down her routine. The

Y  

ou’ve seen her dance across the screen during her turns on Dancing with the Stars, Footloose, and Grease Live!, but Hough opts for a more low-key look when she kicks off her shoes. “I now use products that highlight certain features versus wearing a ton of makeup like I used to,” she says. “But of course, if I’m going on a date, I still love to have fun and get all dolled up.” She also enjoys a little fun in the kitchen during her downtime. “My girlfriends and I made a DIY lip scrub one night—it was so much fun,” she says. Here’s how Hough keeps it real when she’s out of the spotlight.

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This is my favorite product to take my makeup off; I know it’s great for my skin and works really well! I keep these in my bag when I’m going to work out. $12, discoverproactiv.com

4 3

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Wake Up! Try these four ways to look a little more lively each a.m.

IN 15 MINUTES Sephora Collection Pearl Eye Mask ($5, sephora.com) Apply these stick-on pads under the eyes for 15 minutes for a more radiant, fresher appearance.

74 C O O K I N G L I G H T M A R C H 2 0 1 7

IN 2 MINUTES Clinique Pep-Start Eye Cream ($27, clinique.com) A blend of potent peptides and creams goes to work for an instantly brighter look.

IN 1 MINUTE

IN 30 SECONDS

Maybelline New York Dream Brightening Creamy Concealer ($8, maybelline.com) Light-reflecting “pearls” glide on to deflect and brighten the look of dark circles.

Surratt Relevée Lash Curler ($30, sephora .com) A quick, gentle squeeze with th lends a more wide-eyed look with less pressure than typical curlers.

P O R T R A I T : J E F F K AT Z

This is a must-have for me because it keeps my hair from getting too dry. I use it every time after I shower, and I think I’ve got about five bottles in my bathroom right now. $26, unitehair.com

The

HEALTHY

HABIT

Rest Assured You may not snooze and lose, but sleep can help you manage your weight. BY ALISON ASHTON

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

I 

t sounds like a kooky claim you see floating around the Internet: Lose weight while you sleep. It doesn’t work quite that way, but the inverse is true: Poor sleep really can make you pack on the pounds. “There’s a large body of literature linking not getting enough sleep to having higher weight or higher body mass index,” says researcher Kelly Glazer Baron, PhD, assistant professor of Behavioral Sciences at Rush University Medical College. When you cheat sleep, your body misses an opportunity to do important work. “Certain functions work better when we’re not interfacing with the world,” says Michael Grandner, PhD, director of the Sleep and Health Research Program at the University of Arizona. Those include regulating your metabolism, which is key to managing weight. “When things get out of balance, your food intake changes, your metabolism changes, how your body uses energy changes, and that can cause downstream effects on weight,” says Grandner. Poor sleep messes with insulin production and hunger hormones, making you more likely to crave junk food. It also hinders decision-making, so you’re more likely to give in to that potato chip craving. How much is enough? Seven to eight hours of sleep a night is the sweet spot for most of us, though if you wake up refreshed and feel alert throughout the day, chances are you’re doing OK. However, research shows people often overestimate how much sleep they get by 30 to 60 minutes a night, and even those who think they’re getting enough rest may simply be used to feeling sleep deprived. And it’s not just quantity, but quality. Sleep apnea—a common condition in which you pause when breathing while you snooze, preventing deep, restorative sleep—is a known risk factor for obesity and diabetes. If the idea of sleeping an extra hour a night seems daunting, start small. Even a half hour of extra sleep can boost your health, says Baron. Though it can sometimes feel like there’s just no room for more slumber in your busy schedule, it’s clear that a little extra sleep helps your health and your waistline.

Practice Good Sleep Hygiene These healthy habits will help you continue to sleep soundly, and they may remedy occasional bouts of sleeplessness. MAINTAIN A REGULAR SCHEDULE

GO EASY ON CAFFEINE

Sleeping in on weekends can leave you feeling jet-lagged as you try to readjust to your weekday routine. Aim for a consistent routine each day of the week.

Skip coffee and caffeinated soda after lunch; caffeine lingers in your system for hours. Also avoid “hidden” sources of caffeine, like chocolate, later in the day.

WORK OUT

Alcohol may make you nod off more quickly, but it interferes with deep, restorative slumber.

“Exercise is probably the number one thing you can do for your sleep,” says Baron. Any type of workout helps, at any time of day. And although a small 2011 study suggested that early-morning workouts were best to enhance sleep quality, consistency is more important. Experts say claims that exercising vigorously too close to bedtime make it harder to sleep are mostly overblown, so choose a time you can stick to.

NO NIGHTCAPS

CUT LIGHT POLLUTION

Exposure to even a little light on the blue-green end of the spectrum, which mimics daylight, stimulates the brain, says Grandner. That includes streetlights, the TV, even opening the fridge to grab a drink of water or flipping on the bathroom light. Dim lights an hour or two before bed to prime your brain for sleep. Use the “night shift”

feature on your phone or tablet to set the screen to a warmer, less-stimulating spectrum in the evening. CHECK YOUR MEDS

Common drugs, from beta-blockers to allergy medicine, can interfere with sleep. If you’re having trouble sleeping, ask your doctor about alternative medications, changing the time of day when you take them, or adjusting the dosage. CAN’T SNOOZE? GET UP

“What turns short-term insomnia chronic seems to be people spending too much time in bed trying to chase after lost sleep, which just programs their brain to be awake in bed,” says Grandner. If you don’t drop off within 30 minutes, get out of bed.

M A R C H 2 0 1 7 C O O K I N G L I G H T 77

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The

CL DIET

HABIT

“A Make-Again Recipe” Succulent pork chops with hearty vegetables are guaranteed to become a family favorite.

COMMUNITY MEMBER Cyndie Moran, 47 LOCATION Mountain House, CA CL DIET SUCCESS 55 pounds lost*

Pan-Roasted Pork Chops with Cabbage and Carrots Recipe p. 82

Make this easy recipe part of your personalized Cooking Light Diet meal plan. Get 20% off with code MARCH17 at diet.cookinglight.com/march17. *Cooking Light Diet members, on average, lose 1⁄2 pound a week. 80 C O O K I N G L I G H T M A R C H 2 0 1 7

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

C  

yndie Moran’s favorite thing about the Cooking Light Diet is how happy her family has been with the recipes. To celebrate Cyndie hitting the 50-pounds-lost milestone, we sent her and her family this delicious pork chop recipe to try. “This is not a recipe I would normally decide to make, but I’m so glad I did,” she says. “It’s been years since I’ve cooked bone-in pork chops. The general consensus was that it was a make-again recipe. My dad is a huge fan of both pork chops and cabbage, so this is on my list of meals to make for his next visit.” Cyndie also noted how great this meal would be for a busy weeknight, as it only takes 30 minutes from start to finish. We were thrilled to hear that her kids thought it was delicious, too.

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Juicy pork chops pair HABIT well with cabbage. CL DIET

PAN-ROASTED PORK CHOPS WITH CABBAGE AND CARROTS Active: 18 min. Total: 30 min.

Super-succulent pork chops are browned on the stovetop before being finished in the oven for tenderness. Roasted carrots are paired with vastly underrated cabbage to create a vibrant vegetable medley that is equal parts flavorful and nutritious. This meal is pretty enough to showcase, yet fast enough for weeknight cooking. Enjoy it with a side of wild rice or roasted potatoes for a well-balanced meal the whole family will love. 4 (6-oz.) bone-in, center-cut pork chops 3⁄ 4 tsp. kosher salt, divided 3⁄ 4 tsp. black pepper, divided 1 Tbsp. unsalted butter 2 cups chopped green and red cabbage 1⁄ 1 2 cups diagonally sliced carrot 1⁄ 2 tsp. caraway seeds 1⁄ 3 cup unsalted chicken stock (such as Swanson) 1⁄ 4 cup apple cider vinegar 3 Tbsp. apple jelly 2 Tbsp. olive oil

3. Add cabbage, carrot, caraway

seeds, remaining 14⁄ teaspoon salt, and remaining 14⁄ teaspoon pepper to pan. Stir in stock, scraping bottom of pan to loosen browned bits. Cover and place pan in oven. Bake at 400°F for 12 minutes or until carrots are tender. 4. Remove cabbage mixture from pan; cover to keep warm. Add vinegar, apple jelly, and oil to pan; bring to a boil over medium-high. Cook 3 minutes or until slightly reduced and smooth, stirring with a whisk. Divide pork chops and cabbage mixture among 4 plates. Drizzle evenly with vinegar mixture. SERVES 4 (serving size: 1 pork chop, 3⁄4 cup cabbage mixture, and 1 1⁄2 Tbsp. sauce) CALORIES 310; FAT 16g (sat 4.6g, mono 7.9g, poly 1.6g); PROTEIN 24g; CARB 17g; FIBER 2g; SUGARS 12g (est. added sugars 9g); CHOL 78mg; IRON 1mg; SODIUM 459mg; CALCIUM 57mg

—Recipe by Adam Hickman

1. Preheat oven to 400°F. 2. Sprinkle pork chops evenly with

Air-popped

35

Gluten free

teaspoon salt and 1 ⁄2 teaspoon pepper. Melt butter in a large ovenproof skillet over medium-high heat. Add pork chops; cook 4 minutes per side or until desired degree of doneness. Remove from pan; cover to keep warm. 2

CALORIES PER CUP

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. ©2017 Time Inc.

82 C O O K I N G L I G H T M A R C H 2 0 1 7

from our book This recipe comes from Cooking That Counts: 1,200- to 1,500-Calorie Meal Plans to Lose Weight Deliciously ($22, Oxmoor House). Built around the Cooking Light Diet, this book offers more than 150 easy breakfast, lunch, dinner, and snack recipes. Filled with tips, testimonials, and sample meal plans, it will help you meet your goals while enjoying delicious home-cooked meals.

P H O T O G R A P H Y: C O V E R C O U R T E S Y O F O X M O O R H O U S E

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A SNEAK PEEK OF RECIPES YOU'LL GET:

MANGO-AVOCADO SMOOTHIE TUNA-QUINOA TOSS HUMMUS AND WALNUT SNACK EASY HERBED PORK TENDERLOIN

A H E A LT H Y C O O K ’ S K I T C H E N

BREAKFAST GEAR GUIDE Build a better morning with these expert picks.

2 1 3 4

T  

he first meal of the day is having a moment. Whether it’s from our Instagram-driven desire for the perfect shot or the need to gather at all times of day, we’re collectively crazy for crafting the best breakfast and brunch. Fortunately, all it takes are a few key tools and a little liquid courage (be it in the form of a fresh cup of coffee or a mimosa). To seek out the gear that speaks to your breakfast needs, we tapped our colleagues at Extra Crispy

(extracrispy.com), your go-to spot for all things breakfast and brunch, including the latest news, trends, and tools. Their carefully curated gear and top tips will outfit your kitchen for many morning meals to come. “It’s tempting to invest in the shiniest, most ergonomic thing, but the truth is that you need something that won’t stress you out when it gets inevitable scorch marks on it,” says Margaret Eby, Extra Crispy’s culture editor. “Build from the essentials, like a good pan and a sharp knife.”

Love breakfast as much as we do? Check out our sister site, extracrispy.com. 84 C O O K I N G L I G H T M A R C H 2 0 1 7

5

CRAFT A SERIOUS COFFEE STATION

BUILD A BREAKFAST LIBRARY

Experts recommend grinding beans fresh. Then, your options for makers are plentiful:

We asked the Extra Crispy team for their favorite breakfastthemed books, and their picks ranged from the seriously instructional, like 3 Bernard Clayton’s New Com-

1 For those who like to control steep time, try Bodum’s Chambord Coffee Maker, 17-oz.

$37, bodum.com 2 For serious coffee lovers, a Technivorm Moccamaster extracts a great cup with a taste that’s connoisseurapproved. From $300, williams-sonoma.com

plete Book of Bread

and 4 Mark Bittman’s How to Cook Everything, to the seriously adorable, like 5 Pancakes for Breakfast.

Prices vary, amazon.com

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

BY C IN DY HATCH E R

A H E A LT H Y C O O K ’ S K I T C H E N

Tools that go beyond breakfast

SHARP KNIFE

“Breakfast prep goes so much smoother with a sharp knife,” says Kat Kinsman, senior food and drinks editor at Extra Crispy. We like Wusthof’s Classic 4½" Cook’s Knife.

TOASTER OVEN

The right model can perfectly brown batches of toasts or serve as an alternative oven for crowded kitchens.

$80, wusthof.com

Breville’s Smart Oven Pro includes a light to

better see what’s cooking. $270, brevilleusa.com

WAFFLE IRON

Our experts sing the praises of classic cast-iron waffle irons, like Nordic Ware’s Stovetop Belgian Waffler, which boasts a

P H OTO G R A P H Y (CO LU M N ) : A L I S O N M I K S C H

slimmer profile and comes unhinged when you’re ready to clean. $78, nordicware.com

“I whip my eggs in a KitchenAid 3.5 Cup Food Chopper and it makes all the difference in the world for silky omelets,” Kinsman says. From $50, kitchenaid.com ELECTRIC CHOPPER

SILICONE SPATULA

“You can scramble, you can scrape—you can do it all,” says Meredith Turits, editorial director and general manager of Extra Crispy. Try GIR’s Pro Spatula. $17, gir.co

NONSTICK SKILLET

“A nonstick frying pan will get you through just about every breakfast recipe you want to make,” Turits says. Kinsman loves her Anolon Advanced 8.5-Inch French Skillet. “It

completely changed my omelet game,” she says. $25, shop.anolon.com

CAST-IRON SKILLET

Perfect for bacon, great for eggs, and crisps up toasts in a pinch. Our experts favor pans from Lodge. “It will outlive you if cared for properly,” says Extra Crispy site director Ryan Grim. $39.50, lodgemfg.com

M A R C H 2 0 1 7 C O O K I N G L I G H T 87

THE RITUAL

A HOMECOMING BREAKFAST Travel-weary Anthony Bourdain finds comfort in a simple, elegant omelet. BY A N THONY BOU RDA IN

P H O T O G R A P H Y: B O B B Y F I S H E R

HOT CHICKEN

The author goofing around on set during a photo shoot for his cookbook, Appetites. Blow-drying a plucked chicken will yield crispier skin in the oven.

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

B  

ack when I used to stand on my feet and really work for a living, cooking and leading cooks in a series of kitchens of high and mostly low repute, I didn’t actually prepare much food for myself. At the end of a long shift in a hot, loud kitchen, I preferred the restorative nutrition of a few beers and maybe a street meat sandwich or a greasy slice of pizza before heading home and slumping off to bed. But once in a while, paradoxically after a particularly grueling night—say, New Year’s Eve, Valentine’s Day, or Mother’s Day, surely among the busiest and most difficult days to work in restaurants—I’d do a hard reset the next day for breakfast by making myself a simple omelet, into which I’d cook julienned smoked salmon and chopped chives. I’d top it with sour cream and caviar, pour myself a cup of coffee or a glass of Champagne, and enjoy a perfect, solitary meal. My professional cooking days are long behind me, and I now make a living largely on the road, always on my way to or from some far-flung location, to find out how people eat, how they live, and to make fun and creative television out of what I find with some of my best friends. My life has improved immensely from those days of dunking potatoes into hot oil for the nameless, faceless masses of hungry New Yorkers with more money than me—but

my omelet breakfast ritual, though practiced somewhat more infrequently these days, remains the same. After a week or more of cacophonous, spicy, unpredictable street food in Asia, or the best of Italy’s pastas and cured meats, or the world’s most lackluster hotel and airplane fare—or some combination thereof—I crave the simplicity and perfection of eggs, herbs, and fish. So once I’m home in my own apartment in New York, it feels necessary and right to make myself this omelet as a way to come down to earth for at least one meal. I run to the fancy grocery store for salmon and caviar, gather the eggs and butter and the rest, pull out the nonstick omelet pan, and reassert absolute control over what I’m eating, at least until the next taxi pulls up and I’m headed to the airport once again.

Appetites Bourdain’s first cookbook in more than a decade has proved worth the wait. Appetites, peppered with his saucy voice and seasoned with wise tips from chef friends like Eric Ripert and Mario Batali, distills his 30 years of professional cooking and globe-trotting into a mixtape of his favorite dishes. He shares recipes for everything from straightforward Tuna Salad and Roast Chicken with Lemon and Butter to Ma Po Tripe and Pork—plus an entire section devoted to Thanksgiving.

LIFE ON AND OFF THE ROAD @ANTHONYBOURDAIN

(top left) On location in Laos shooting Parts Unknown, October 2016. (top right; middle left) On location in England with food personality and cookbook author Nigella Lawson and chef Marco Pierre White for Parts Unknown, June 2016. (middle right) The author in Oman. (bottom) Bourdain’s Omelet with Salmon and Chives. Find the recipe at cookinglight.com/bourdain.

M A R C H 2 0 1 7 C O O K I N G L I G H T 89

®, TM, © 2016 Kellogg NA Co.

108

M A R C H 2 0 1 7 C O O K I N G L I G H T 91

cherry-gingerbread muffins Recipes at right

figgy walnut muffins

cranberry, orange, and pistacho muffins

better breakfast

browned butter wholewheat muffins

“Healthy” bakery muffins can hide plenty of refined flour and sugar. Ours save about 300 calories and 22g sugar per serving, are 100% whole-grain, and are still tender and moist.

MORNING NEWS: Grape-Nuts cereal lacks both grapes and nuts. According to lore, creator C.W. Post thought glucose—what he called “grape sugar”—developed along

92 C O O K I N G L I G H T M A R C H 2 0 1 7

a m a z i ng w ho l e - g ra i n m u f f i n s Muffins often waver between two extremes: cupcake-like or dense, dry doorstop. Our version falls squarely in the middle—whole-grain yet still tender, low-sugar yet still sweet.

B R OW N E D B U T T E R W H O L E - W H E AT MUFFINS

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 : A N N A H A M P T O N ; 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

Active: 15 min. Total: 40 min.

Wheat bran and yogurt bump up the protein and fiber so you’ll stay fueled. Mashed banana adds moisture and sweetness without noticeable banana flavor, while browned butter lends nutty depth. 6 oz. whole-wheat flour (about 1 1⁄2 cups) 1⁄ 4 cup wheat bran 1 tsp. baking powder 1 tsp. baking soda 1⁄ 2 tsp. kosher salt 2 Tbsp. unsalted butter 1 cup plain low-fat yogurt 1⁄ 2 cup packed light brown sugar 1 tsp. vanilla extract 1 medium ripe banana, mashed (about 1⁄2 cup) 1 large egg Cooking spray

1. Preheat oven to 375°F. 2. Weigh or lightly spoon

flour into dry measuring cups; level with a knife. Combine flour, wheat bran, and next 3 ingredients (through salt) in a large bowl, stirring with a whisk. 3. Melt butter in a small skillet over medium; cook 90 seconds or until browned and fragrant, swirling pan frequently. Combine butter, yogurt, sugar, vanilla, banana, and egg in a bowl. Add yogurt mixture to flour mixture, stirring just until combined. Divide batter evenly among 12 muffin cups coated with cooking spray. Bake at 375°F for 22 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 5 minutes. Remove from pan; cool completely on a wire rack. SERVES 12 (serving size: 1 muffin) CALORIES 132; FAT 3g (sat 1.6g, mono 0.8g, poly 0.3g); PROTEIN 4g; CARB 24g; FIBER 2g; SUGARS 12g (est. added sugars 9g); CHOL 22mg; IRON 1mg; SODIUM 242mg; CALC 74mg

—Recipes by Hannah Klinger

MIX IT UP Add a stir-in to the batter before baking.

C H E R RY- G I N G E R B R E A D M U F F I N S

Add 1⁄2 cup chopped dried cherries, 1⁄3 cup molasses, 1 tsp. ground cinnamon, 1 tsp. ground ginger, and 1⁄4 tsp. ground allspice to muffin batter. Bake as directed. SERVES 12 (serving size: 1 muffin) CALORIES 180; FAT 3g (sat 1.6g, mono 0.8g, poly 0.3g); PROTEIN 4g; CARB 36g; FIBER 3g; SUGARS 19g (est. added sugars 16g); CHOL 22mg; IRON 1mg; SODIUM 246mg; CALC 95mg

F I G GY WA L N U T M U F F I N S

Add 3⁄4 cup sliced dried figs, 1⁄2 cup coarsely chopped walnuts, and 1 tsp. ground cinnamon to muffin batter. Bake as directed. SERVES 12 (serving size: 1 muffin) CALORIES 187; FAT 6.3g (sat 1.9g, mono 1g, poly 2.7g); PROTEIN 5g; CARB 31g; FIBER 4g; SUGARS 17g (est. added sugars 9g); CHOL 22mg; IRON 1mg; SODIUM 243mg; CALC 96mg

C R A N B E R RY, O R A N G E , A N D P I S TAC H I O M U F F I N S

Add 1⁄2 cup dried cranberries, 1⁄2 cup chopped unsalted pistachios, 1 1⁄2 tsp. grated orange rind, and 1⁄4 cup fresh orange juice to muffin batter. Bake as directed. SERVES 12 (serving size: 1 muffin) CALORIES 179; FAT 5.4g (sat 1.9g, mono 2g, poly 1.1g); PROTEIN 5g; CARB 30g; FIBER 3g; SUGARS 16g (est. added sugars 11g); CHOL 22mg; IRON 1mg; SODIUM 242mg; CALC 81mg

with nutty flavor while the wheat-barley mixture baked. EARLY WORD: “Life, within doors, has few pleasanter prospects than a neatly arranged and well-provisioned

M A R C H 2 0 1 7 C O O K I N G L I G H T 93

quick chicken pho Recipe at right

find more pho The Pho Cookbook, out now, includes this and many other soups, condiments, sides, and cocktails.

STAFF FAVE

breakfast-table.” —Nathaniel Hawthorne, The House of the Seven Gables MORNING NEWS: Seventy-two percent of American adults want fast-food restaurants to

94 C O O K I N G L I G H T M A R C H 2 0 1 7

soothing breakfast soup The fragrant noodle soup we love to slurp on cool evenings is actually the breakfast of champions, says cookbook author Andrea Nguyen. “It’s a fabulous wake-up call that energizes and satisfies.” This is how the soup was always eaten: Pho vendors in Vietnam would start their broths before dawn, open their shops at sunrise, and sell out by midmorning before the day got too hot. Here Nguyen shares her speedy, streamlined version from The Pho Cookbook (Ten Speed Press). Filling and comforting without being heavy, it’s the kind of any-weather breakfast that won’t leave you in a 10 a.m. food coma. QUICK CHICKEN PHO

Active: 15 min. Total: 45 min.

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

“Toasting spices and searing ginger help extract flavor fast, while poaching the chicken in the stock adds savory depth,” Nguyen says. This broth is a lower-sodium adaptation of Nguyen’s recipe. 1 ( 3⁄4-in.) section ginger 2 medium-large green onions 1 small bunch cilantro sprigs 1⁄ 1 2 tsp. coriander seeds 1 whole clove 3 1⁄2 cups unsalted chicken stock 2 cups water 1 (8-oz.) skinless, boneless chicken breast 3 oz. dried flat rice noodles (such as pad Thai) 1 tsp. fish sauce 1⁄ 2 tsp. organic sugar or 1 tsp. maple syrup (optional) Pepper (optional) Fresh basil leaves, mint leaves, mung bean sprouts, sliced red Fresno chile, and lime wedges, for garnish (optional)

1. Peel and slice the ginger

crosswise into 4 or 5 coins, then smack with the flat side of a knife. Set aside. Cut the hollow green parts of the green onion into thin rounds to yield 2 to 3 tablespoons; set aside. Cut the leftover white sections into pinkiefinger lengths, bruise, then add to the ginger. 2. Coarsely chop the leafy tops of the cilantro to yield 2 tablespoons; set aside. Reserve the remaining cilantro sprigs. 3. Add the coriander seeds and clove to a 3- or 4-quart pot over medium; toast 1 to 2 minutes or until fragrant. Add the ginger and green onion mixture; stir 30 seconds or until aromatic. Slide the pot off the heat and cool for about 15 seconds, then pour in the stock. Return the pot to the heat; add 2 cups water, cilantro sprigs, and chicken. Bring to a boil over high. Lower the heat, and gently

simmer for 30 minutes. While the broth simmers, soak the rice noodles in hot water until pliable and opaque. Drain, rinse, and set aside. 4. After 5 to 10 minutes of simmering, the chicken should be firm and cooked through (it should yield slightly when pressed). Transfer the chicken to a bowl, flush with cold water to stop the cooking, then drain. Cool and cut or shred into bite-size pieces. Cover loosely to prevent drying. 5. When the broth is done, pour it through a fine-mesh strainer positioned over a 2-quart pot (line the strainer with muslin for a super-clear broth). Discard the solids. You should have about 4 cups broth. Add fish sauce and sugar or maple syrup, if needed, to create a strong savory-sweet note. 6. Bring the strained broth to a boil over high. Put the noodles in a noodle strainer

or mesh sieve and dunk into the hot broth to heat and soften, 5 to 60 seconds. Lift the noodles from the pot and divide between 2 large bowls. Lower the heat to keep the broth hot while you arrange the chicken on top of the noodles and garnish with the chopped green onion, cilantro, and a sprinkling of pepper. Return the broth to a boil before ladling into the bowls. Enjoy with basil, mint, sprouts, chile, and lime, if desired. SERVES 2 CALORIES 360; FAT 3.1g (sat 0.7g, mono 0.8g, poly 0.5g); PROTEIN 35g; CARB 47g; FIBER 2g; SUGARS 6g (est. added sugars 2g); CHOL 83mg; IRON 2mg; SODIUM 577mg; CALC 32mg

—Recipe by Andrea Nguyen

sell breakfast all day, according to a 2014 National Restaurant Association survey. MORNING NEWS: Breakfastarians: A term for people who crave breakfast foods

M A R C H 2 0 1 7 C O O K I N G L I G H T 95

toasts with the most Bread has broken our post-dinner fast for centuries, but overprocessing has given it a bad rap. A return to simple, fresh loaves for morning sustenance is not only tastier, it’s better for you, too.

bananabacon-nut toast Recipe p. 98

best knife A serrated bread knife will saw through any crust for smooth, even slices. We love OXO’s 8-inch bread knife ($10, amazon.com).

for breakfast, lunch, and dinner. EARLY WORD: “I like to use I Can’t Believe It’s Not Butter on my toast in the morning, because sometimes when I eat breakfast, I like to be

96 C O O K I N G L I G H T M A R C H 2 0 1 7

Bread has changed again and again over 10,000 years,

from mottled rounds to cookie-cutter loaves and back. The way we think about carbs has also changed. We know now that carbs need not dominate the plate. We know the difference between bad carbs (refined white flour and sugar) and good (whole grains). Many bread bakers now go a step further, sourcing and milling wheat locally to avoid any processing. This fresh flour is nutrientrich and has its own unique terroir, like wine or chocolate. More bakers also favor the slow rise of natural yeast (a fermented flour-water mixture) instead of commercial leaveners. This helps break down gluten before baking, making it easier to digest (lingering enzymes in the finished loaf also aid digestion). Great bread is simple (just flour, salt, and water) with a short shelf life to match. If we can embrace the short life of wholesome bread, we can benefit from nutrientdense carbs, less gut distress, and fantastic character and flavor. —BY HANNAH KLINGER

how to store Keep bread at room temperature in a dry place (sprouted breads should be refrigerated or frozen). If you plan to eat less, slice and freeze the rest in a ziplock plastic freezer bag. Refrigerated bread will go stale faster, but it’s not a total loss: Stale and frozen bread make excellent toast.

incredulous. How was breakfast? Unbelievable.” —Demetri Martin MORNING NEWS: Quiche Lorraine is named after France’s northern Lorraine region. EGG MAN:

M A R C H 2 0 1 7 C O O K I N G L I G H T 97

B A N A N A - B ACO N - N U T T OA S T

Active: 10 min. Total: 10 min.

1 Tbsp. finely chopped pecans 1 bacon slice, cooked and chopped 2 tsp. almond butter 1 (1-oz.) slice whole-grain bread, toasted 1⁄ 4 ripe banana, cut diagonally into thin slices 1. Combine pecans and

bacon in a bowl. Spread almond butter over bread; top with banana. Sprinkle with about 1 tablespoon bacon mixture (reserve remaining bacon mixture for another use). SERVES 1 CALORIES 201; FAT 10.5g (sat 1.5g, mono 5.5g, poly 2.8g); PROTEIN 7g; CARB 22g; FIBER 4g; SUGARS 6g (est. added sugars 3g); CHOL 2mg; IRON 1mg; SODIUM 167mg; CALC 70mg

K ALE , SWISS, AND S H I I TA K E T OA S T

Active: 10 min. Total: 10 min.

1 (1-oz.) slice whole-grain bread, toasted 2 ultra-thin Swiss cheese slices (such as Sargento) 1 tsp. olive oil, divided 2 shiitake mushroom caps, stemmed and thinly sliced 1⁄ 4 cup stemmed, thinly sliced lacinato kale 3⁄ 4 tsp. apple cider vinegar Dash of kosher salt Dash of black pepper

4. Place kale in a bowl;

gently squeeze with your hands until slightly wilted. Add remaining 14⁄ teaspoon oil, vinegar, salt, and pepper; toss. Top bread with kale mixture and mushrooms. SERVES 1 CALORIES 195; FAT 11.1g (sat 4.2g, mono 3.5g, poly 1.1g); PROTEIN 10g; CARB 14g; FIBER 2g; SUGARS 2g (est. added sugars 2g); CHOL 17mg; IRON 1mg; SODIUM 271mg; CALC 203mg

B L AC K B E R RY- B R I E T OA S T

Active: 5 min. Total: 5 min.

1 Tbsp. seedless blackberry jam 1 (1-oz.) slice whole-grain bread, toasted 1⁄ 2 oz. Brie cheese, cut into pieces 1⁄ 4 tsp. fresh thyme leaves 1. Preheat broiler to high. 2. Spread jam over bread;

top evenly with Brie. Broil 30 seconds or until cheese melts. Sprinkle with thyme. SERVES 1 CALORIES 173; FAT 5.1g (sat 2.7g, mono 1.4g, poly 0.7g); PROTEIN 6.7g; CARB 25g; FIBER 2g; SUGARS 14g (est. added sugars 13g); CHOL 14mg; IRON 1mg; SODIUM 197mg; CALC 56mg

A P R I CO T- H A Z E L N U T T OA S T

Active: 5 min. Total: 5 min.

1 Tbsp. apricot preserves 1 (1-oz.) slice whole-grain bread, toasted 2 tsp. chopped hazelnuts 2 tsp. crumbled goat cheese 1⁄ 4 tsp. fresh thyme leaves

1. Preheat broiler to high. 2. Top bread with cheese.

Broil 30 seconds or until cheese melts. 3. Heat 34⁄ teaspoon oil in a small skillet over mediumhigh. Add mushrooms; sauté 4 minutes or until browned.

1. Spread preserves over

bread. Top with hazelnuts, goat cheese, and thyme.

SERVES 1 CALORIES 180; FAT 6.3g (sat 1.9g, mono 2.9g, poly 1g); PROTEIN 6g; CARB 26g; FIBER 3g; SUGARS 11g (est. added sugars 10g); CHOL 6mg; IRON 1mg; SODIUM 145mg; CALC 61mg

A P P L E -TA H I N I T OA S T

Active: 5 min. Total: 5 min.

1 Tbsp. tahini (sesame paste), stirred well 1 (1-oz.) slice whole-grain bread, toasted 5 thin Granny Smith apple slices 1 tsp. honey 1⁄ 8 tsp. toasted sesame seeds 1⁄ 8 tsp. ground cinnamon 1. Spread tahini over bread;

top with apple slices. Drizzle with honey. Sprinkle with sesame seeds and cinnamon. SERVES 1 CALORIES 198; FAT 8.6g (sat 1.3g, mono 3g, poly 3.8g); PROTEIN 7g; CARB 26g; FIBER 4g; SUGARS 10g (est. added sugars 8g); CHOL 0mg; IRON 1mg; SODIUM 120mg; CALC 98mg

C H E R RY- R I CO T TA T OA S T

Active: 8 min. Total: 18 min.

1 cup frozen pitted cherries, thawed and halved 1⁄ 2 tsp. grated lemon rind 1⁄ 2 tsp. cornstarch 3 Tbsp. part-skim ricotta cheese 1 (1-oz.) slice whole-grain bread, toasted 2 tsp. chopped pistachios 1. Place cherries and rind in

a microwave-safe bowl; sprinkle with cornstarch. Microwave at HIGH 3 minutes, stirring after 90 seconds. Cool 10 minutes. 2. Spread ricotta over bread; top with 14⁄ cup compote (reserve remaining compote for another use). Sprinkle with pistachios.

PROSCIUTTO - MELON T OA S T

SERVES 1 CALORIES 187; FAT 7.3g (sat 2.9g, mono 2.6g, poly 1.4g); PROTEIN 11g; CARB 21g; FIBER 3g; SUGARS 5g (est. added sugars 2g); CHOL 14mg; IRON 1mg; SODIUM 155mg; CALC 167mg

Active: 5 min. Total: 5 min.

AVO C A D O - S P R O U T T OA S T

1 Tbsp. 1⁄3-less-fat cream cheese, softened 1 (1-oz.) slice whole-grain bread, toasted 1⁄ 1 2 very thin prosciutto slices (about 1⁄2 oz.) 2 thin cantaloupe slices Dash of black pepper 1. Spread cream cheese

over bread; top with prosciutto and cantaloupe. Sprinkle with pepper. SERVES 1 CALORIES 143; FAT 5.6g (sat 2.7g, mono 0.9g, poly 0.8g); PROTEIN 8g; CARB 15g; FIBER 2g; SUGARS 4g (est. added sugars 2g); CHOL 18mg; IRON 1mg; SODIUM 380mg; CALC 43mg

Active: 5 min. Total: 5 min.

1 (1-oz.) slice whole-grain bread, toasted 1⁄ 4 ripe avocado, sliced Dash of kosher salt Dash of black pepper 1⁄ 4 cup alfalfa sprouts 2 tsp. sunflower seeds 1⁄ 2 tsp. fresh lemon juice 1. Top bread with avocado;

lightly mash. Top with remaining ingredients. SERVES 1 CALORIES 169; FAT 9.5g (sat 1.2g, mono 4.6g, poly 2.5g); PROTEIN 6g; CARB 17g; FIBER 5g; SUGARS 2g (est. added sugars 2g); CHOL 0mg; IRON 1mg; SODIUM 232mg; CALC 42mg

—Recipes by Hannah Klinger

Howard Helmer—The Incredible Egg Man—holds the world’s record for omelet cooking, making 427 in 30 minutes. —All About Eggs ($26, Clarkson Potter, April 2017)

98 C O O K I N G L I G H T M A R C H 2 0 1 7

blackberry-brie toast

kale, swiss, and shiitake toast

apricot-hazelnut toast

STAFF FAVE

how to toast Look for a golden-brown color across the entire surface (any lighter and the toast will be flabby, any darker and you’ll lose flavor). When toasting for a crowd, skip the broiler; the “just right” window is just too small. Instead, toast in a 350°F oven for about 5 minutes on each side.

apple-tahini toast

cherry-ricotta toast prosciutto-melon toast

MORNING NEWS: Waffle House serves 145 waffles a minute nationwide—that’s more than 877 million waffles total since 1955. EARLY WORD: “I went to a

M A R C H 2 0 1 7 C O O K I N G L I G H T 99

avocado-sprout toast Recipe p. 98

H OW TO S H O P AT T H E S U P E R M A R K E T

r e a d t h e l a b e l : 100% whole-grain; 150mg sodium or less; 3g sugar or less; and 3g fiber or more

Whole White Wheat Bran is colorless, but flour is still whole-grain. Pillowy soft; closest to white bread. Honey Wheat Honey added for sweetness; light and soft.

Sprouted Grains sprout before milling; easier to digest than wheat bread; textured and slightly vegetal in flavor. Oatmeal Lower carbs per serving than plain wheat bread; dense, chewy, and faintly sweet. Multigrain Several seeds and grains added; textured and dense.

AT T H E B A K E RY

Ciabatta Long, flat pillow shape;

use your senses:

thin, crackly crust; chewy with minimal tang. Sourdough Uses a fermented starter; open crumb (medium holes); crisp crust, pronounced tang. Boules or Baguettes Thick, crunchy crust; wide-open crumb (big, irregular holes); aromatic and flavorful.

Crisp, dark-toned crust; open, irregular crumb; and noticeable flavor (tangy, nutty, malty).

Pullman White wheat flour base; mild, sweet sandwich bread. Peasant Wheat and rye flour base; hearty; fairly close crumb (smaller holes).

restaurant that serves ‘breakfast at any time.’ So I ordered French toast during the Renaissance.” —Steven Wright EARLY WORD: “What nicer thing can you do for somebody

100 C O O K I N G L I G H T M A R C H 2 0 1 7

diy breakfast sausage See how the (breakfast) sausage is made. A little ground pork gives ground turkey extra richness; dark maple syrup lends a touch of breakfast-y sweetness, and fresh herbs brighten the mix. In just 25 minutes, you have delicious, freezable patties with 40% less saturated fat and half the sodium of popular commercial brands.

EASY HOMEMADE B R E A K FA S T SAU SAG E

Active: 25 min. Total: 25 min. 1⁄ 4

F O O D S T Y L I N G : A N N A H A M P T O N ; 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

cup dark maple syrup 1 Tbsp. chopped fresh thyme 1 Tbsp. chopped fresh sage 1 1⁄2 tsp. kosher salt 3⁄ 4 tsp. black pepper 2 garlic cloves, minced 1 lb. ground turkey 1 lb. ground pork 8 tsp. canola oil, divided 1. Gently combine all

ingredients except oil in a large bowl just until blended. Shape mixture into 16 (31 ⁄2-inch) patties (about 2 ounces per patty). 2. Heat 2 teaspoons oil in a large skillet over mediumhigh. Add 4 patties to pan; cook 21 ⁄2 minutes on each side. Repeat procedure 3 times with remaining oil and remaining patties. SERVES 16 (serving size: 1 patty) CALORIES 151; FAT 11g (sat 3g, mono 4.9g, poly 1.8g); PROTEIN 10g; CARB 4g; FIBER 0g; SUGARS 3g (est. added sugars 3g); CHOL 40mg; IRON 1mg; SODIUM 213mg; CALC 17mg

—Recipe by Tim Cebula

than make them breakfast?” —Anthony Bourdain MORNING NEWS: Since McDonald’s announced plans in 2015 to shift toward serving only eggs from cage-free hens,

M A R C H 2 0 1 7 C O O K I N G L I G H T 103

STAFF FAVE

roughly 200 food-service companies have made the same pledge. MORNING NEWS: Dark-colored maple syrup (previously known as Grade B) is a powerhouse pantry

104 C O O K I N G L I G H T M A R C H 2 0 1 7

our fluffiest panca ke s eve r You’ll flip for these irresistible hot cakes. They’re quick to make, with a unique texture that’s both light and creamy. And when we say fluffy, we mean it: This is our tallest short stack yet.

F LU F F I E S T M U LT I G R A I N PA N C A K E S W I T H ALMOND BUTTER DRIZZLE

Active: 25 min. Total: 25 min.

Get ready; this will become your new Sunday morning staple. These pancakes are wonderfully hearty, thanks to old-fashioned oats and white whole-wheat flour, yet their texture is still fluffy and light, with a beguiling creaminess in the middle. Instead of dousing this short stack with syrup, we opt instead for a nutty sauce of maplesweetened almond butter—cutting about 27g added sugars from the typical pancake breakfast. (Feel free to sub any nut butter you have on hand.) Soaking the oats first softens them and helps create that creamy interior texture. As they soak, you can make the almond butter sauce and measure out the other ingredients.

2⁄ 3 1 1⁄3 1⁄ 4 1⁄ 4 1⁄ 2 2

3 2 1⁄ 4 1⁄ 4

1 1 1 1⁄3

cup old-fashioned oats cups nonfat buttermilk cup warm water cup natural almond butter Tbsp. maple syrup, divided oz. white whole-wheat flour (about 3⁄4 cup) tsp. baking powder tsp. baking soda tsp. kosher salt tsp. vanilla extract large egg, lightly beaten cups fresh raspberries

1. Combine oats and

buttermilk in a large bowl; let stand 10 minutes. 2. Meanwhile, combine 14⁄ cup warm water, almond butter, and 11 ⁄2 tablespoons syrup, stirring with a whisk until smooth. 3. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking powder, baking soda, and salt, stirring well.

4. Heat a large nonstick griddle or nonstick skillet over medium. Stir remaining 1 tablespoon syrup, vanilla, and egg into oat mixture; add flour mixture, stirring just until combined. Spoon a scant 14⁄ cup batter per pancake onto hot griddle. Cook until tops are covered with bubbles and edges look dry and cooked, about 2 to 3 minutes; turn and cook 1 to 2 minutes on other side. Serve with almond butter sauce and berries. SERVES 4 (serving size: 3 pancakes, about 2 Tbsp. sauce, and 1⁄3 cup berries) CALORIES 324; FAT 11.7g (sat 1.2g, mono 6g, poly 2.9g); PROTEIN 13g; CARB 43g; FIBER 8g; SUGARS 11g (est. added sugars 9g); CHOL 47mg; IRON 3mg; SODIUM 499mg; CALC 320mg

—Recipe by Ann Taylor Pittman

cut the sugar A typical pancake breakfast contains about 36g added sugars, thanks to a waterfall of syrup. Our nut butter sauce is a smarter choice, offering delicious maple notes while slashing 78% of the added sugar.

go for whole grains We use white whole-wheat flour and old-fashioned oats, kicking refined flour to the curb. The pancakes still cook up fluffy, with a delightful toasty flavor.

pile on the fiber Thanks to whole grains, nut butter, and fresh raspberries, one serving of our pancakes packs in about one-third of your daily fiber needs, helping to keep you fuller longer.

watch for sneaky sodium Because leaveners like baking soda and baking powder harbor lots of sodium, we add just a pinch of salt so you don’t blow your daily budget.

staple, with bold maple flavor that works wonders with everything from sauces, glazes, and vinaigrettes to cocktails and baked goods. EARLY WORD: “It was a nice

M A R C H 2 0 1 7 C O O K I N G L I G H T 105

b eve ra g e s with benef its Start and end your day with drinks that give you a boost. Zingy green apple and apple cider vinegar will jump-start your morning; warm coconut milk and turmeric will lull you to sleep.

DOUBLE-APPLE MORNING ELIXIR

Active: 5 min. Total: 5 min.

1 (8-oz.) Granny Smith apple, cored and roughly chopped 1⁄ 2 cup water 2 Tbsp. fresh cilantro leaves 2 Tbsp. unfiltered apple cider vinegar 1 tsp. honey 1. Process all ingredients in

a blender until well incorporated, about 11 ⁄2 minutes.

STAFF FAVE

Pour through a fine-mesh strainer into an ice-filled glass; discard solids. SERVES 1 (serving size: 1 cup) CALORIES 127; FAT 0.3g (sat 0g, mono 0.1g, poly 0g); PROTEIN 1g; CARB 29g; FIBER 5g; SUGARS 22g (est. added sugars 6g); CHOL 0mg; IRON 0mg; SODIUM 4mg; CALC 12mg

GOLDEN MILK TEA

Active: 15 min. Total: 15 min.

2 cups refrigerated unsweetened coconut milk (such as Silk) 1 Tbsp. honey 1 Tbsp. grated peeled fresh turmeric or 1 tsp. dried ground turmeric 1 tsp. grated fresh ginger 1⁄ 8 tsp. ground cardamom Dash of kosher salt Dash of black pepper 1. Bring all ingredients to a

simmer in a small saucepan over medium, stirring often. Remove from heat; cover and let stand 5 minutes. Strain; discard solids. SERVES 2 (serving size: 1 cup) CALORIES 80; FAT 4.6g (sat 4g, mono 0g, poly 0g); PROTEIN 0g; CARB 10g; FIBER 0g; SUGARS 9g (est. added sugars 9g); CHOL 0mg; IRON 1mg; SODIUM 101mg; CALC 453mg

—Recipes by Ann Taylor Pittman

breakfast—two hard-boiled eggs, a piece of Danish, and a Coca-Cola spiked with gin.” —John Cheever, “The Chimera” MORNING NEWS: James Caleb Jackson

106 C O O K I N G L I G H T M A R C H 2 0 1 7

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hearty g ra n o l a bow l Build a gluten-free breakfast bowl every day with crunchy granola and creamy overnight oats.

STAFF FAVE CO CO N U T- B U C K W H E AT GRANOLA

Active: 6 min. Total: 36 min.

We change up the classic oat and nut combo with coconut flakes and starchy buckwheat groats. Look for pale-green groats; the toasted, dark-brown buckwheat can have a bitter flavor. You can also skip the buckwheat and add another 1⁄2 cup rolled oats.

1 1⁄2 cups old-fashioned oats 1⁄ 2 cup unsweetened flaked dried coconut 1⁄ 2 cup almonds, coarsely chopped 1⁄ 2 cup unsalted pumpkin seeds 1⁄ 4 cup uncooked buckwheat groats 2 Tbsp. canola oil 2 Tbsp. honey

1 tsp. kosher salt 1 tsp. ground cinnamon 1. Preheat oven to 375°F. 2. Combine first 5 ingredi-

ents in a large bowl. Combine oil, honey, salt, and cinnamon in a bowl, stirring with a whisk. Add honey mixture to oat mixture; stir well to coat. Spread oat mixture in a single layer on

a parchment paper–lined baking sheet. Bake at 375°F for 20 minutes or until golden, stirring once after 10 minutes. Cool completely. SERVES 12 (serving size: about 1⁄3 cup) CALORIES 168; FAT 10.9g (sat 2.9g, mono 4.6g, poly 2.8g); PROTEIN 5g; CARB 15g; FIBER 3g; SUGARS 4g (est. added sugars 3g); CHOL 0mg; IRON 1mg; SODIUM 162mg; CALC 22mg

popularized breakfast cereal with his product, Granula, in 1863. Several years later, John Harvey Kellogg released a similar cereal and named it Granula. After Jackson sued,

108 C O O K I N G L I G H T M A R C H 2 0 1 7

B L AC K B E R RY- C I T R U S G R A N O L A B OW L

Active: 10 min. Total: 8 hr. 10 min. (includes soaking)

sweet or savory You only need 2 tablespoons each of oil and honey to get golden-brown granola. Go sweet by adding fresh or dried fruit, or go savory by adding minced herbs and a dash of ground red pepper.

The best way to cook steel-cut oats during the week? Don’t cook them at all. Soak the oats overnight in your milk of choice: The oats will soften and plump in the liquid but remain slightly chewy. Enjoy cold, or heat in the microwave for 30 seconds. Cocoa nibs add a little extra crunch and a wake-up jolt similar to coffee.

2 cups 2% reduced-fat milk or plain, unsweetened almond or soy milk 1 cup uncooked steel-cut oats 1 Tbsp. cocoa nibs 1 Tbsp. pure maple syrup 1 cup Coconut-Buckwheat Granola (recipe at left) 1 cup blackberries 1 cup red grapefruit and blood orange segments

1. Combine milk and oats in

an airtight container; seal. Refrigerate 8 hours or overnight. 2. Add cocoa nibs and maple syrup to oat mixture. Divide oat mixture evenly among 4 bowls; top evenly with granola, blackberries, and citrus segments. SERVES 4 (serving size: about 2⁄3 cup oats mixture, 1⁄4 cup granola, and 1⁄2 cup fruit) CALORIES 403; FAT 14.7g (sat 5g, mono 5.2g, poly 3.3g); PROTEIN 14g; CARB 57g; FIBER 9g; SUGARS 18g (est. added sugars 5g); CHOL 10mg; IRON 3mg; SODIUM 181mg; CALC 190mg

—Recipes by Hannah Klinger

Kellogg changed his product’s name to Granola. EARLY WORD: “[Queequeg’s] greatest admirer could not have cordially justified his bringing his harpoon into breakfast

M A R C H 2 0 1 7 C O O K I N G L I G H T 109

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day-making donu t s Matcha, the trendy green tea powder, infuses baked whole-grain treats and makes a beautiful glaze.

M AT C H A - G L A Z E D DONUTS

Active: 30 min. Total: 1 hr.

Matcha has a powerfully earthy, bitter flavor, so a little goes a long way. For the most vibrant color, seek out brands like Maeda-en, Aiya, or Eden. You can sub dried cranberries for the goji berries. 6 oz. whole-wheat pastry flour (about 1 3⁄4 cups) 1⁄ 2 cup granulated sugar 2 1⁄4 tsp. matcha powder, divided 3⁄ 4 tsp. baking powder 1⁄ 4 tsp. baking soda 1⁄ 4 tsp. salt 1⁄ 2 cup fat-free buttermilk 1⁄ 4 cup plus 4 tsp. water, divided 1⁄ 4 cup butter, melted 1⁄ 2 tsp. grated lemon rind 1 large egg Cooking spray 1 1⁄4 cups powdered sugar 1 tsp. fresh lemon juice 2 Tbsp. large unsweetened coconut flakes, toasted 2 Tbsp. chopped goji berries 1. Preheat oven to 350°F. 2. Weigh or lightly spoon

flour into dry measuring cups; level with a knife. Combine flour, granulated sugar, 11⁄2 teaspoons matcha,

baking powder, baking soda, and salt. Combine buttermilk, 14⁄ cup water, butter, rind, and egg, stirring with a whisk. Add buttermilk mixture to flour mixture, stirring until combined. 3. Coat 2 (6-cavity) donut pans with cooking spray. Spoon batter evenly into 12 cavities. Bake at 350°F for 12 minutes or until donuts spring back when lightly pressed. Cool in pan for 2 minutes. Run a thin knife around outside edge of each cavity; invert donuts onto a wire rack. Cool completely. 4. Combine powdered sugar, remaining 4 teaspoons water, remaining 34⁄ teaspoon matcha powder, and lemon juice, stirring until smooth (add more water, 1⁄2 teaspoon at a time, if glaze is too thick). Spread glaze over tops of donuts; sprinkle 6 donuts evenly with coconut and 6 with goji berries. Let stand until glaze is set. SERVES 12 (serving size: 1 donut) CALORIES 195; FAT 5.8g (sat 3.1g, mono 1.6g, poly 0.4g); PROTEIN 3g; CARB 34g; FIBER 2g; SUGARS 21g (est. added sugars 21g); CHOL 26mg; IRON 1mg; SODIUM 158mg; CALC 43mg

—Recipe by Ann Taylor Pittman

with him.” —Herman Melville, Moby-Dick EARLY WORD: “There has never been a sadness that can’t be cured by breakfast food.” —Ron Swanson, Parks and Recreation

M A R C H 2 0 1 7 C O O K I N G L I G H T 113

You love eggs. But you need them cooked your way. The following journey leads you to foolproof techniques for egg perfection. Pick a style: soft- or hard-scrambled, omelet or frittata, hard- or soft-boiled, and then get cracking. You’ll discover treasured skills and expert tips along the way. Choose your path to breakfast bliss. BY TIM CEBULA

I LLU S T R AT I O N S B Y A N NA KÖV E C S E S

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1

choose your own pan do you like the low cost of nonstick p a n s? a r e y o u o k with replacing them e v e r y n o w a n d t h e n? y o u n e e d : Tramontina

ProLine 8-inch fry pan. The commercial-grade surface is as durable and stick-proof as you’re likely to find, at a price point that’s hard to beat. At Costco, a two-pack set (8- and 10-inch) is $25. do you hate replacing p a n s? a r e y o u s e r i o u s enough about eggs to season a pan you can u s e f o r a l i f e t i m e? y o u n e e d : Mauviel M’Steel

8-inch round frying pan. The carbon steel needs seasoning and light upkeep, but gives you a durable, oven-safe nonstick pan. $40, mauvielusa.com

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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 reference trademarks are the properties of their respective owners. ©2017 Time Inc.

SECRETS, TIPS & RECIPES

from America’s Healthy-Cooking Experts

Cooking Light

kitchenal

H O W-T O

PERFECT YOUR SMOOTHIE 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 : A N N A H A M P T O N ; 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

Layering ingredients is key to the silkiest, richest blends. Here’s how to stack them.

FROZEN INGREDIENTS AND OTHER SOLIDS GO LAST

The liquid at the bottom will absorb the pureed solids. Frozen fruit is better than fresh fruit and ice because ice waters down the flavor and texture.

GREENS GO NEXT

Submerged in the liquid below and weighed down by the solids on top, greens will blend seamlessly into the smoothie rather than tear into small pieces and float around.

ADD LIQUID FIRST

This lubricates the blender blade and keeps the solids moving. A liquid barrier also keeps the blender from overheating and reduces the noise of the blade as it goes to work.

Berry–and–Beet Green Smoothie Recipe p. 128

—BY HANNAH KLINGER

M A R C H 2 0 1 7 C O O K I N G L I G H T 127

KITCHEN CONFIDENTIAL FISH SCHOOL

Cured Salmon Primer Not sure of the difference between lox, gravlax, and nova? Below, we give you the scoop on the cured salmon options you’ll see at the market and the condiments that pair best. Choose a style of salmon and build a board of breads, spreads, and toppings for an easy, colorful brunch that’s not too heavy.

BERRY–AND–BEET GREEN SMOOTHIE Active: 5 min. Total: 5 min.

2

1

1 1⁄2 cups unsweetened almond milk 1⁄ 4 cup fresh orange juice (from 1 orange) 2 cups stemmed coarsely chopped beet greens (from 1 bunch) 1 1⁄2 cups frozen mixed berries 1 medium raw red beet, peeled and cut into wedges (about 7 oz.) 1 medium frozen banana, broken into large pieces 1. Place almond milk and juice in a blender; top with beet greens, berries, beet, and banana. Start blender at lowest setting and gradually increase to one-third power; process for 30 seconds. 2. Increase to half power; process 30 seconds or until very smooth. 3. Let mixture stand 1 minute before serving. SERVES 4 (serving size: about 1 1⁄2 cups) CALORIES 84; FAT 1.5g (sat 0.1g, mono 1g, poly 0.1g); PROTEIN 2g; CARB 18g; FIBER 4g; SUGARS 11g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 127mg; CALC 111mg

128 C O O K I N G L I G H T M A R C H 2 0 1 7

3

1

2

3

Lox

Gravlax

Nova

Condiments

Lox is traditionally unsmoked cured salmon, sometimes cut from the fatty belly. It’s still sold unsmoked at old-school delis, but mass-marketed lox is often cold-smoked.

Scandinavian-style gravlax is cured and unsmoked. The seasoning has less salt than other cured salmon styles, plus a mix of dill, citrus, sugar, and alcohol like aquavit or gin.

The name originally referred to Nova Scotian cold-smoked, cured salmon. Over time, nova has come to indicate the cold-smoke process more than the fish’s provenance.

Fresh dark bread stands up to a thick smear of cream cheese or Greek yogurt. Briny capers, juicy tomatoes, and crunchy red onion and cucumber cut through the rich, velvety salmon.

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

A lot of people give smoothies a short blend at full power, but that doesn’t give the best results. Starting at low speed and gradually increasing power lets the blades work better, breaking ingredients down evenly and at the same time.

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KITCHEN CONFIDENTIAL TECHNIQUE

How do I make home fries that aren’t soggy and bland? GO BIG OR GO HOME FRIES 1

2

Active: 20 min. Total: 27 min.

1 1⁄4 lb. peeled russet potatoes, cut into 1⁄2-in. cubes 1 tsp. sweet paprika 1 tsp. garlic powder 3⁄ 4 tsp. kosher salt 1⁄ 2 tsp. freshly ground black pepper 2 1⁄2 Tbsp. canola oil, divided 1 cup chopped yellow onion 1 cup chopped red bell pepper 1 tsp. Worcestershire sauce 1. Place potatoes in a medium 3

1

Pick the right spud. For a crisp golden crust on the potatoes, they need to be starchy. The waxy kind, like red potatoes, are less starchy and thus more difficult to make crusty. Yukon Golds are a little starchier, but russets are the best here. They release the most starch, yielding the crunchiest edges; they also absorb flavors wonderfully.

4

2

Parboil first, then fry. Trying to pan-fry raw potato cubes can lead to tough exteriors and undercooked insides. Instead, give the potatoes a head start by parboiling: Cover with cold water, bring to a boil, and simmer 2 minutes. Drain well— wet potatoes won’t brown well.

130 C O O K I N G L I G H T M A R C H 2 0 1 7

3

Cook veggies separately. Sauté the onion and bell pepper while the potatoes parboil. Try to leave a little crunch on them (texture is half the fun of home fries); it helps to stir them only a couple of times. When they’re ready, remove them from the pan and keep warm in a small bowl.

4

Finish the potatoes. After the veggies are out of the pan, add a layer of oil, and then add the parboiled, well-drained potatoes. Cook them on their own until they’re browned and crisp. Finally, combine them with the sautéed vegetables and seasonings. This way, you get maximum crunch and flavor.

saucepan; cover by an inch with cold water. Bring to a boil; lower heat and simmer 2 minutes or until potatoes are not quite tender. Drain well; set aside. 2. Combine paprika, garlic powder, salt, and black pepper in a small bowl. Heat a large cast-iron or nonstick skillet over medium-high; add 11⁄2 teaspoons oil to pan. Add onion and bell pepper; sauté 5 minutes or until lightly browned and crisptender. Stir 1 teaspoon paprika mixture into onion mixture; toss well. Place in a small bowl; stir in Worcestershire. Keep warm. 3. Add remaining 2 tablespoons oil to pan over medium-high. Add potatoes; cook 8 minutes or until well browned and crisp, stirring occasionally. Stir in remaining paprika mixture; toss well to coat evenly. Stir in onion mixture. Serve immediately. SERVES 4 (serving size: about 3⁄4 cup) CALORIES 215; FAT 9.1g (sat 0.7g, mono 5.6g, poly 2.6g); PROTEIN 3g; CARB 32g; FIBER 4g; SUGARS 3g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 323mg; CALC 22mg

—Recipe by Tim Cebula

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*For new Cooking Light Diet subscribers. © 2017 Time Inc. COOKING LIGHT is a trademark of Time Inc. Lifestyle Group, registered in the U.S. and other countries.

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KEY

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

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Coconut-Buckwheat Granola p. 108

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BEVERAGES

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Berry–and–Beet Green Smoothie p. 128 Bloody Good Bloody Mary p. 14 Chocolate–Peanut Butter Smoothie p. 71 Chocolate-Raspberry Smoothie p. 71 Double-Apple Morning Elixir p. 106 Golden Milk Tea p. 106 Rich Dark Chocolate Smoothie p. 71

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Banana-Bacon-Nut Toast p. 98 Blackberry-Brie Toast

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p. 98 ●●●● ●●●● ●●●

Browned Butter WholeWheat Muffins p. 93 Cherry-Gingerbread Muffins p. 93 Cherry-Ricotta Toast

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Beef Tenderloin with Balsamic Asparagus

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p. 36

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Maple-Glazed Salmon p. 52 Shortcut Shrimp Paella p. 34 BBQ-Stuffed Baked Sweet Potatoes p. 56 Korean-Style Pork and Rice p. 39 Pork Ragù with Polenta p. 48 Pan-Roasted Pork Chops with Cabbage and Carrots p. 82

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Chicken and Waffles with Kicky Syrup p. 30 Chicken Piccata with Crispy Garlic p. 50 Creamy Chicken–and– Wild Rice Casserole

Cranberry, Orange, and Pistachio Muffins p. 93

132 C O O K I N G L I G H T M A R C H 2 0 1 7

Easy Homemade Breakfast Sausage p. 103 Sausage and Broccoli Rabe Flatbreads p. 34 Sweet Potato Cakes with Chicken and Poblano Relish p. 56

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375-Second Soft-Boiled Eggs p. 120 Blackberry-Citrus Granola Bowl p. 109 Creamy Soft-Scrambled Eggs p. 116

Diner-Style Scrambled Eggs p. 116 Dutch Baby with Strawberries and Pistachios p. 12 Farro Breakfast Bowl p. 23 Fluffiest Multigrain Pancakes with Almond Butter Drizzle p. 105 Foolproof Hard-Boiled Eggs p. 120 Frizzled Sunny-Side Up Eggs p. 124 Half-Moon Browned Omelet p. 123 Kale and Mushroom Frittata p. 123 Pristine Sunny-Side Up Eggs p. 124 Saucy Skillet-Poached Eggs p. 28 Shallow-Poached Eggs p. 119 Shirred Eggs with Marinara and Feta p. 10 Swirl-Poached Eggs p. 119

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Zucchini and Spinach Chilaquiles p. 20

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Caesar-Crusted Chicken Salad p. 39 Ginger-Lime Fruit Salad p. 30 Herby Pea and Lemon Pasta Salad p. 38 Maple-Bacon Kale Salad p. 52 Salmon and Spinach Salad p. 42 Warm Bacon-Dijon Lentil Salad with Goat Cheese Crostini p. 47

SALADS ●●●●● ● ●●● ●● ●●

SANDWICHES ●●

Sausage, Spinach, and Apple Breakfast Sandwiches p. 26

SIDES

VEGETARIAN ●●●●

p. 98 ●●●●

MAIN DISHES

p. 61 ●●●●●

p. 98 ●●

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POULTRY ●●

Apple-Tahini Toast p. 98 Apricot-Hazelnut Toast Avocado-Sprout Toast

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PORK

p. 98 ●●●

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Sweet Potato–and– Mushroom Risotto p. 58

FISH & SHELLFISH

BREADS ●●●

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BEEF

APPETIZERS

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Grilled Garlic Toast p. 28 Kale, Swiss, and Shiitake Toast p. 98 Matcha-Glazed Donuts p. 113 Prosciutto-Melon Toast

GRAINS ●●

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p. 98

*Read labels carefully; gluten hides in unexpected places.

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Figgy Walnut Muffins p. 93

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Balsamic Onion and Thyme Carrots p. 40 Blistered Tomatoes with Kale p. 23

STAFF RAVE

Our Highest-Rated Recipe from This Issue FLUFFIEST MULTIGRAIN PANCAKES WITH ALMOND BUTTER DRIZZLE p. 105

“I make these just about every weekend. They’re always happily devoured.” —ANN TAYLOR PITTMAN EXECUTIVE EDITOR

Check out all of our staff faves in red.

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Go Big or Go Home Fries p. 130 Maple Mashed Sweet Potatoes p. 52 Parmesan-and-Herb Roasted Potatoes p. 26 Parmesan Carrots with Lemon-Parsley Dressing p. 40 Roasted Root Vegetables p. 52 Sofrito Pinto Beans p. 20 Sweet-and-Sour Carrots p. 40 Tarragon Carrots with Green Beans p. 40 Waffle Iron Hash Browns p. 134

SOUPS & STEWS ●●●

Quick Chicken Pho p. 95

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march recipe index

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TRY THIS:

Waffled Hash Browns

WAFFLE IRON HASH BROWNS Active: 10 min. Total: 25 min.

For hash browns that are crisp on the outside and buttery on the inside, look no further than your multifaceted waffle iron—this works with both Belgian and traditional waffle irons. Serve as is, or try with Greek yogurt and chives as shown. 134 C O O K I N G L I G H T M A R C H 2 0 1 7

1 1⁄2 lb. peeled russet potatoes, shredded 1⁄ 2 tsp. kosher salt 1⁄ 2 tsp. freshly ground black pepper 1⁄ 4 tsp. garlic powder 1⁄ 4 tsp. onion powder 1⁄ 1 2 Tbsp. unsalted butter, melted 1. Preheat a waffle iron

to medium-high.

2. Squeeze potatoes between

4. Press iron to close

paper towels to remove excess liquid. Toss potatoes with salt, pepper, garlic powder, and onion powder. Brush both sides of waffle iron evenly with butter. 3. Add potatoes to iron, evenly mounded. Close iron, pressing lightly (iron may not close completely right away); cook 2 minutes.

completely; cook 12 minutes or until golden brown and crisp. SERVES 4 (serving size: 1⁄4 waffled hash brown) CALORIES 178; FAT 4.5g (sat 2.8g, mono 1.1g, poly 0.2g); PROTEIN 3g; CARB 33g; FIBER 3g; SUGARS 1g (est. added sugars 0g); CHOL 12mg; IRON 1mg; SODIUM 249mg; CALC 16mg

—Recipe by Tim Cebula

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 : A N N A H A M P T O N ; 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

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German Shorthaired Pointer, Riley

That’s why Jennifer and her team are here to help you find the perfect option for your pet’s unique needs. Chat live with our Veterinary Technicians on NaturalBalanceInc.com