Cooking Light 2015-06

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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 ) N E I L D A C

O S T A

, J A S O N V A R N E Y

, J E N N I F E R C A U S E Y

, A N D J A S O N

V A R N E Y

PHOTOGRAPHY

Jennifer Causey FOOD STYLING

Kellie Gerber Kelley PROP STYLING

Lindsey Lower

J U N E 2 0 1 5 C O O K I N G L I G H T xx

V O L . 2 9 / N O . 5

FEATURES

2015 SummerCookbook: Farmers’

Market EditionP. 117

With produce at its peak, we visit farmers’ markets inthree cities—Philadelphia,

Chicago, and Portland—fora taste of each region.

Savvy Shopping P. 146

Tips for choosing thebest market produce and

keeping it fresh

Super SimpleMarket Dinners

P. 148

Put your haul to delicioususe with six easy dinners

ready in 30 minutes or less.

TO COOKRIGHT NOW

BURGERS,THE CL WAYWe crown thesummer classicwith a pile ofcrunchy, picklyvegetables.p. 125

CHEESECAKEREINVENTEDEnjoy the richdessert as an icepop that’s creamy,fruity, and all kindsof good.p. 124

THE BOWLIS BACKOur taco salad isso irresistible (andlight), you canhave it wheneveryou want.p. 84

3 STAFFFAVES

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p.2430-minute

Spanish-stylesnapper

Parents talking to

kids about weight isthe opposite of fun.”

p. 99

SIP IN STYLEAT YOUR NEXTBACKYARDBARBECUE.

p. 12

p. 50Slow cookerrice pudding

Summer on ice

Grilled greenonions, 4 waysp. 38

KitchenCon dential155

| TechniqueMacerating berries156 | Use It UpChallengeFresh mint158 | The CL WayBuilding abetter burger

& the rest...4 | Editor’s Note6 | Letters160 | Recipe Index

Let’s GetCooking!9

| Today’s SpecialQuinoa panzanella with salmon fromMarco Canora12 | Most WantedNew toys for thegrilling enthusiast14 | PairingsPremixed cocktailsfor lazy summer days16 | Help Me, Kenji Te secret behindbeer can chicken

DinnerTonight19 | Dinner TonightFast family recipes31 | Superfast20-minute cooking46 | EverydayVegetarian omato-Leek Pie with Quinoa Crust

50 | Slow CookerCardamom ricepudding with peaches 52 | Kids in the KitchenChicken salad inlettuce bowls 59 | Cook Once, Eat 3x Roasted red peppers65 | Freeze It Chicken enchiladas69 | Sunday Strategist 5 more menu ideas

NutritionMade Easy 75 | Nutrition IQ Homemadesalad dressing76 | By the NumbersSmart salads under400 calories83 | Recipe Makeover aco salad

HealthyHabits87

| Meatless Te benets of aplant-centered diet91 | BeautyBerry products; PadmaLakshmi’s beauty picks99 | Diet What to say to yourkids about weight100 | Travel Washington, D.C.,in 2,000 calories and10,000 steps

CookingDepartments107 | GardenSave money: Grow your own herbs.113 | Mad Delicious Whole-grainbulgur salads164 | Wow!Eye-catching ice cubes

2 C O O K I N G L I G H T J U N E 2 0 1 5

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©2015 STACY’S PITA CHIP COMPANY, INC.

Artfully simple,incredibly delicious.

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In the summer of 1977,prolic New Yorker writer John McPheeembedded with farmer Rich Hodgson to write about a edgling crop of New YorkCity farmers’ markets. His remarkable essay“Giving Good Weight” told the story of theGreenmarkets through the farmers’ eyes asthey harvested and trucked their produceinto the city and sold it in an “all dayconversion of weight to cash.”

Here’s a taste of one exchange with anurbanite at a Harlem market: “Woman says,‘What is this stuff on these peaches?’ ”

“It’s called fuzz.”“It was on your peaches last week, too.”“We don’t take it off. When you buy

peaches in the store, the fuzz has beenrubbed off.”

“Well, I never.”“You never saw peach fuzz before?

You’re kidding.”“I don’t like that fuzz. It makes me

itchy. How much are the tomatoes?”“Tree pounds for a dollar.”“Give me three pounds. omatoes

don’t have fuzz.”I rst encountered the story in 2006 as a

restaurant line cook. Our menus changedalmost daily during the Greenmarkets’ peakseasons, and I learned to shop and cook without an agenda, letting the glow of theproduce and the amount of cash in mypocket dictate what dinner would be. Cook-ing from the markets taught me an obviousbut profound lesson: Better ingredientsmake you a better cook. I also learned this:

Markets matter. Tey connect you to a localeconomy and the pulse of a place.

McPhee told me over the phone recentlythat he wasn’t mining for a story when hebegan the groundwork on “Giving Good Weight.” But like me, he felt the pull of themarkets. One day of reporting turned into vemonths of selling peppers. McPhee capturedthe personalities of the farmers and the denserhythms of the city with a pencil and 4 x 6–inch notebook that he kept tucked into hisapron pocket, and his reporting yielded a late1970s anthropological snapshot of the city.

Our collective market culture has changedin the nearly 40 years since a customer gaveMcPhee the title for his story when she toldhim he “gave her good weight” in peppers.New York City now has 54 Greenmarkets. And the number of farmers’ markets across thecountry has grown 371% in the last 20 years,fueled by our craving for fresh local food.

Celebrate the seasonal bounty with us inthis issue, our annual Summer Cookbook, acollection of recipes and tips for getting themost out of your market experience, whether you’re buying sweet corn from a roadsidestand or juicy tomatoes from under a whitetent in the city. As always, our team strivesto give you good weight.


HUNTER LEWIS

hunter @cookinglight.com @HunterLewis40 @NotesFromACook

Go to cookinglight.com/features for Hunter’s full interview with John McPhee.

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PRINTED IN THE USA

LETTERS


NOW THAT’S A HITThe seven hummus

recipes in the April issue(p. 154) have been a

lifesaver for my family! Imade several one Friday

night, and my husband,son, and son-in-lawsnacked on them all

weekend while they werepainting and building

furniture. Their favorite:Cauli ower Hummus

with Green Olives. Thanks

for always coming through with great recipes just when I need them!

–MARY ALLSOP STAMFORD , CT

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

SUBSCRIBERS If the Post Office alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within two years.MAILING LIST We make a portion of ourmailing list available to reputable rms. 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/custsvcPhone: 800-336-0125. COOKING LIGHT BOOKS 800-765-6400.COPYRIGHT PERMISSION 205-445-6047. EDITORIAL OFFICE For questions or comments, go to cookinglight.com/contact-us or write to 2100 Lakeshore Drive, Birmingham, AL 35209.

@cookingli ght THE NUMBERS DON’T ADD UPWhat makes the calorie countfor the Fresh Thai Noodle Bowl(April, p. 40) so high?– JANE WALSH ASHEBORO , NC

Editor’s reply: We goofed!One serving of the Fresh ThaiNoodle Bowl actually has 383 calories, not 488 calories. Findthe updated nutrition information at cookinglight.com.

GIVE PEAS A CHANCEIf you had told me I would lovethe Split Pea Mini Pancakes withMushrooms (April, p. 14) asmuch as I do, I would havelaughed. I’ve never been a fan ofpeas, split or otherwise, but I ama changed woman. Now I can’twait to try the Green Pea andAsparagus Soup (April, p. 47).–CHERI TOOLER LOUISVILLE , KY

COOKING CLASSMy son Thomas (age 7) and Imade a batch of the Chocolate-Coconut Macaroons (April,p. 54) for his teacher’s Easterpresent. Not only did she lovethat he made the treats himself,he got to be involved and learna lot about eggs in the process!–ALLISON BLARE OPELIKA , AL

HOLY SMOKES, COOKING LIGHT!The Slow Cooker Chicken

Mole (April, p. 53) I madetonight was so spicy I couldn’tstomach it. What happened?–TORI WILLIAMS OKLAHOMA CITY

Editor’s reply: Sounds like you had a hot batch of chiles!Chipotles are spicy but shouldn’t be tongue-torching. If you try it again, cut the amount of adobo sauce and chiles in half.

REACH US ANYTIME, ANYWHERE

SCAN IT, COOK IT!Save Cooking Light

recipes with your phone.

How It Works

1 Download the Digimarc DiscoverApp free from iTunes or Google Play.

2 Scan the image with the app.

3 The app will open the recipe pageat myrecipes.com in your browser.

4 You can save the recipe to yourMyRecipes le. (Don’t have one?Sign up at myrecipes.com.)

Peanut ButterBerry Smoothie

September 2012It’s so yummyit’s almost like

raspberry sorbet!–LIU SHU

Spinach, Pasta,and Pea Soup

October 2011I make this all thetime. It’s delish!

–MINDY BRILL

FACEBO

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and anywhereyou see this

symbol.

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TALK TO YOUR FINANCIAL ADVISOR OR VISIT BRINGYOURCHALLENGES.COM

© 2015. PRUDENTIAL FINANCIAL, INC., NEWARK, NJ, USA. ALL RIGHTS RESERVED.0272577-00001-00

RETIREMENT | INVESTMENTS | INSURANCE

Prudential recently asked people from around the country to share importantevents that happened to them in the past, along with ones that mighthappen in the future. We displayed thousands of their answers anddiscovered an interesting fact: While the past was an even mix of goodand bad, our participants believed that the future would be mostly good.

Behavioral scientists call this “optimism bias,” and it’s a major reasonwhy many people fail to plan for risks they’ll likely face in the future.So talk to your nancial professional to learn how Prudential can help

you protect against whatever tomorrow may bring. Hope for the best.And plan for the rest.

WHAT OUR EXPERIMENT

ABOUT OPTIMISM MEANS

FOR YOUR FUTURE.

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MY STARBUCKS IS

© 2015 Starbucks Coffee Company. All rights reserved. Keurig, the Cup and Star design, Keurig Brewed and K-Cup are trademarks of Keurig Green Mountain, Inc., used with permission.

OUR PLACE OR YOURSTHE STARBUCKS ® COFFEE YOU LOVE, IN EVERY CUP.

Bring your favorite home today.

Available in K-Cup ® Pods, Ground, and Starbucks VIA ® Instant

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T O D AY ’ S S P E C I A L

SCAN PHOTOS& SAVE RECIPES WITH YOUR PHONE!

S E E P A G E 6

P H O T O G R A P H Y :

J E N N I F E R C A U S E Y ;

F O O D

S T Y L I N G

: K E L L I E G E R B E R K E L L E Y ;

P R O P S T Y L I N G :

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

. P O R T R A I T :

C O U R T E S Y O F M I C H A E L H A R L A N

T U R K E L L

Canora’s dish is inspiredby Tuscan bread salad.

Recipe p. 10

In A Good Food Day, Marco Canora’scookbook overowing with deliciouslyhealthy dishes, the

acclaimed New York Citychef recalls how panzanella— Tuscan-style bread-and-tomato salad—has long beena staple for him in the sum-

mer. Traditional panzanellauses unsalted, stale Tuscanbread to soak up the vinai-grette and tomato juices.

“Once when I was cookingquinoa, I noticed that the par-ticle size and the way it opensup as it cooks really remindedme of the way the real Tuscanbread reacts,” Canora says.“I thought, wouldn’t it becool to use quinoa in a classic

QuinoaSalad with

Salmon A healthy cookinghero gives his freshtake on panzanella.

BY TIM CEBULA

let’s get

J U N E 2 0 1 5 C O O K I N G L I G H T 9

TRENDINGTASTES

from

COOKING

LIGHT’SEDITORS

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EATQUATIONpeach slices + fresh basil +goat cheese + prosciutto =

superb summer toppingfor grilled atbreads

1 ⁄ 2 English cucumber, quarteredlengthwise and thinly sliced crosswise

1. Sprinkle salmon evenly with1 ⁄ 4 teaspoon salt and 1 ⁄ 8 teaspoon pepper.Heat a medium skillet over high heat. Add 1 tablespoon oil to pan. Add llet,skin side down; cook 2 minutes.Reduce heat to medium-high; cook 4minutes or until skin begins to brown. urn llet; cook 2 minutes or untildesired degree of doneness. Place lleton a cutting board. Remove anddiscard skin. Flake llet with a forkinto small chunks.2. Combine aked salmon, remaining3 ⁄ 4 teaspoon salt, remaining3 ⁄ 8 teaspoonground black pepper, quinoa, andremaining ingredients in a large bowl;toss gently to combine.SERVES 4 (serving size: about 1 cup)CALORIES 345; FAT 23g (sat 3g, mono 14.7g, poly 3.1g); PROTEIN 16g; CARB 19g; FIBER 3g; CHOL 31mg; IRON 2mg; SODIUM 641mg; CALC 46mg

QUINOA PANZANELLAWITH WILD SALMON

Hands-on: 24 min. Total: 34 min.

Cooking the salmon with the skin on keepsthe esh silky and tender and bastes it with its own healthy fat. We love using a variety of heirloom cherry tomatoes—scout your farmers’ market for the best options.

1 (8-ounce) skin-on salmon llet(such as wild Alaskan)

1 teaspoon kosher salt, divided 1

⁄ 2 teaspoon freshly ground blackpepper, divided 1 tablespoon extra-virgin olive oil 11 ⁄ 2 cups cooked quinoa

(about 1 ⁄ 2 cup uncooked) 1 cup quartered cherry tomatoes 1 ⁄ 2 cup diced red onion 1 ⁄ 2 cup chopped fresh basil leaves 1 ⁄ 4 cup red wine vinegar 1 ⁄ 4 cup extra-virgin olive oil 2 tablespoons capers, rinsed

and drained

panzanella approach.” So he gave it a whirl and was amazed by the deliciousresults: “Tose little cups in the quinoaparticles make great vessels for holdingavor like quality olive oil and vinegar.”He adds rich and avorful wild salmonto the dish to bulk it up with moreprotein, but even that twist is classicallyinspired. “A lot of versions in uscany will add canned tuna,” he says.

Ripe, juicy tomatoes are another

critical component in the dish. “Te uscan repertoire is very seasonallymotivated. I only do this dish in thesummer when I can get really goodtomatoes,” he says. A sprinkling ofcapers delivers tiny brine bursts toeach bite, while fresh sweet basil lendsaromatic freshness. Canora’s one-to-one ratio of extra-virgin olive oil andred wine vinegar is sufficient to dressthe dish perfectly and add enoughacidic bite to keep avors popping.

SAVVYInfuse water with fresh

herbs, berries, and moreusing the AquaZinger.$26, zinganything.com

L O C A L F I N D

Farmer’s Fridge:Salad on a Mission

Chicago-based entrepreneur Luke Saunders’ vision of an efficient, affordable, and

wholesome lunch source has taken life insleek vending machines fringed with livegreenery. Tese specially designed kiosks

planted in office buildings and food courtsin downtown Chicago represent Farmer’s

Fridge, the 29-year-old founder’s initiative“to make healthy food more accessible.” Eachmachine offers a variety of hearty salads madefresh each day with produce from local farms

and costing between $5 and $8. —DARCY LENZ

Reclaimed woodand live plantshouse Farmer’sFridge salads.

let’s get cook ing !


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TEA TIMEFor a cool sip, chill Lemon

and Ginger tea brewed fromTeapigs’ biodegradable “teatemples.” $10, teapigs.com

YUMMUDip into this veggie-forwardhummus brand. We lovedthe Zesty Sriracha Carrot.eatwellembracelife.com

1 RETRO STYLE

Coleman’s 54-quartsteel cooler, which hasan 85-can capacity, is athrowback to the brand’sclassic design, now withmodern color air. $150, coleman.com

5 SAFE SIPPERS

Silipint’s 9-ounce reusablerocks glasses are idealfor grillside, poolside, orbeachside retreatsbecause they’re madefrom BPA-free silicone. $34/set of 4, silipint.com

2 HAMMER TIME

The 4-in-1 tool fromgadget gurus JosephJoseph tenderizes,attens, grinds, and juices,making it an indispensableaddition to your toolbox. $16, josephjoseph.com

4 FLIP OUT

Grill on the go with theseAll-Clad utensils. Tools inthe set, which comes in ametal carrying case, havelong handles so you caneasily reach the back ofthe grill. $120, macys.com

M O S T WA N T E D

Take It OutsideGrill (and chill) in your backyard

with these 5 new nds.BY KIMBERLY HOLLAND

3 GRILL POWER

Although it’s designed forsmall spaces, the compactelectric City Grill puts outbig heat and cooks almostsmokelessly and withoutan open ame. $475, cookwithkenyon.com



1

3

5

4

2

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There are summits we have not reached. Expanses left to explore. Anddiscoveries to make within ourselves. We must go and go now. Becausewe have only one chance to live this day better than we did our last.

Get the guide at Colorado.com

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STAY COOLBooze Joulies keep yourbeverage colder than ice,without watering it down.

$25, joulies.com

OH, HONServe light and lovely

Seashore Whipped Honeyover fruit for a blissful treat.$15, societe-orignal.com

Pour Me Another The perks of home bartending in bulk BY JORDAN MACKAY

W hen companycomes callingor you hit thatpoint in the day when youare beyond ready to settledown with an evening sip,there’s nothing more convenient than having your

BOTTLEDNEGRONIS

Hands-on: 5 min.

Total: 5 min.

3 ⁄ 4 cup Campari 1 cup sweet (Italian)

vermouth 11 ⁄ 4 cups gin 12 orange twists1. Combine rst 3 ingredientsin a bowl.2. Funnel mixture into aclean 750-milliliter bottle,leaving an inch of headroomat top; seal with a cork orcap. Store in refrigerator.3. To make 1 cocktail, pour 2ounces Campari mixture intoa pint glass lled with ice.Stir rapidly for 20 to 30seconds. Strain into a chilledcocktail glass. Garnish withan orange twist.SERVES 12 (serving size: 2 ounces)CALORIES 95; FAT 0g; PROTEIN 0g; CARB 3g; FIBER 0g; CHOL 0mg; IRON 0mg; SODIUM 2mg; CALC 2mg

go-to cocktail already mixedand waiting. And if youdon’t happen to have apersonal bartender on staff,having a bottle of premadecocktail chilling in yourfridge is just about the nextbest thing. Stirring up abulk batch of favorite

cocktails is as simple asmixing up a single drink— just combine your spirits,and funnel into a bottlefor storing. Seriously, allthat’s left to do is pour,stir, and enjoy.

Avoidbottling drinks

with perishables suchas citrus juice anddairy. Stick withspirituous sips.

If you’ll be storingyour cocktails for

longer than a month,keep in a cool,

dark place.

Find ourBottled Manhattan

recipe online atcookinglight

.com/features.

SHOPPING HINT Sweet vermouth is most commonly red, while dry vermouth (used for cocktails like classic martinis) is typically wh



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

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As a recognized leader in the fight against cancer, MD Anderson continues to pioneer new approaches

in cancer treatment. Using the latest genetics-based research, we can develop targeted treatments,

personalized to the individual patient. To learn more about how we are raising the bar for cancer care

worldwide, call toll free 1-855-894-0145 or visit MakingCancerHistory.com.

At MD Anderson Cancer Center, we are focused on Making Cancer History.

Ranked one of the top two hospitalsfor cancer care in the nation for 25years by U.S. News & World Report.

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

SAVE GREENKeep peak produce

fresher longer with GoodGrips’ GreenSaver System.

$6 to $25, oxo.com

FOOD FLIDocumentary fan? Keep aneye out for Sandy McLeod’s Seeds of Time in theaters

around the country.

o test this, I cooked fourchickens side by side: therst with a beer can, thesecond with an emptied beercan lled with water, thethird with a can lled withMountain Dew, and the last with a completely empty can(I added a few pebbles forballast). If it was the alcoholdoing something, I should

detect a difference in thebeer-cooked chicken. If it was the liquid, then thecan with pebbles should besignicantly different, andif there was some avorexchange going on, thenMountain Dew would surelystand out, right?

Guess what? Te fourchickens were pretty muchindistinguishable.

As it turns out, the reasonbeer can chicken is juicier isnot because beer vaporsmagically penetrate them;it’s simply because themethod puts the legs closerto the heat source than thebreasts, which allows thebreasts to cook more gently,

Q : Will grillingchicken on a beer can reallymake it better?

A:Every yeararound grilling season I getinto conversations about the

best methods for grillingchicken. And inevitably,somebody says the magic words: “beer can chicken.”

Is there some magicalalchemy going on betweenthe beer and the chicken? What exactly makes thatchicken come out so moist?

The most critical part of thetechnique is the positioning,which keeps breast meat moist.

Kenji Lopez-Alt is the chiefcreative officer of Serious Eats(seriouseats.com), where hewrites Te Food Lab, unravelingthe science of home cooking.

minimizing moisture loss.Moreover, the can insulatesthe interior of the chicken.

As for the can’s contents,believe me: Tat beer willdo a better job in your bellythan in the chicken’s.

At the heart of America’s ramen craze—beneath the broth,meat, egg, and nori—lies an insatiable appetite for springy,delightfully chewy ramen noodles. Some of the country’sbest ramen bowls feature noodles from Honolulu-based

Sun Noodle. But you don’t have to relegate them to ramenbowls alone: ry them in a summer pasta salad that’ll

turn heads and blow minds. Find them at Asian markets,or use the store locator at sunnoodle.com. —TIM CEBULA

Sun Noodle Ramen

Sun Noodleworks wondersin picnic-stylepasta salads.



G L O B A L I N G R E D I E N T

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The ast ane rom

o

©2014 Alaska Seafood Marketing Institute

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

How do you get there? Ask for Alaska. If you’re passionate aboutwhat you cook, satisfy your wildest desire with the enticing taste of succulent,and sustainable seafood harvested from the purest Alaskan waters.

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Start your day on the plus side of delicious with Quaker ® Real Medleys. ®

Try new Summer Berry Granola as a delicious snack or toppingthat’s loaded with crunchy clusters plus real fruit. And there’s newBanana Walnut Oatmeal + , complete with super grains andpacked with diced bananas and crunchy nuts. #QuakerUp

TOSS

GREATINGREDIENTS

INTO

YOUR

MORNING.

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22 PAGES OFFAST MEALS

Super fast P. 31

Everyday Vegetarian

P. 46

SlowCookerP. 50

Kidsin theKitchenP. 52

CookOnce,Eat 3x P. 59

Freez e ItP. 65

AND MORE!


FASTFAMILY

RECIPES from the Cooking Light Kitchen

Snapper withRoasted Red

Pepper SauceRecipe p. 24


S E E P A G E 6

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DINNERTONIGHT

J U S T F O R 2

T U E SD A Y

MINUTES

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J U N E 2 0 1 5 C O O K I N G L I G H T 21S C A N P H O T O S , S AV E R E C I P E S . S E E PA G E 6 .

GAME PLAWHILE STEAKMARINATES

Prepare tomatoes.

WHILE STEAKGRILLS

Prepare salad.

3 vine-ripened tomatoes,halved horizontally

Cooking spray 1 ⁄ 4 teaspoon kosher salt

1 ⁄ 4 teaspoon freshly groundblack pepper

2 tablespoons gratedParmesan cheese

2 teaspoons minced garlic 1 teaspoon minced

fresh oregano1. Preheat broiler to high.2. Place oven rack in middleof oven. Arrange tomatohalves, cut sides up, on afoil-lined jelly-roll pan.Coat cut sides of tomatoes with cooking spray; sprinkle with salt and pepper. Broil8 minutes. Combine cheese,garlic, and oregano in a bowl;sprinkle over tomatoes. Broil3 minutes or until cheesemelts and is golden.SERVES 2 (serving size: 3 tomato halves)CALORIES 32; FAT 1.1g (sat 0.5g, mono0.2g, poly 0.1g); PROTEIN 2g; CARB

4g; FIBER 1g; CHOL 2mg; IRON 0mg; SODIUM 163mg; CALC 42mg

tuscansteak salad

A steak dinner for two feels date-night special, but this meal couldn’t be easier. One 8-ounce

strip steak is just enough for two; if you care for different levels of doneness, cut the steak in half before grilling.

1 large garlic clove1 ⁄ 4 teaspoon kosher salt2 tablespoons olive oil,

divided 1 teaspoon minced

fresh rosemary 1 ⁄ 2 teaspoon grated

lemon rind 1 ⁄ 2 teaspoon freshly ground

black pepper, divided 1 (8-ounce) boneless

strip steak Cooking spray

2 teaspoons balsamicvinegar 1 teaspoon Dijon mustard 3 cups Italian-blend

salad greens 2 tablespoons shaved

Parmesan cheese1. Mince garlic on a cuttingboard. Sprinkle garlic withsalt; mash with the side ofa knife to form a paste.Combine garlic paste,

1 tablespoon oil, rosemary,rind, and 1 ⁄ 4 teaspoon pepperin a bowl. Rub garlicmixture evenly over steak.Let stand 15 minutes.2. Heat a grill pan overmedium-high heat. Coatpan with cooking spray. Addsteak to pan; grill 5 minuteson each side or until desireddegree of doneness. Placesteak on a cutting board; let

stand 5 minutes. Cut acrossthe grain into thin slices.3. Combine remaining1 tablespoon oil, remaining1 ⁄ 4 teaspoon pepper, vinegar,and Dijon mustard in abowl, stirring with a whisk. Add greens; toss to coat.Place 11 ⁄ 2 cups salad on eachof 2 plates; top each serving with 31 ⁄ 2 ounces steak and 1tablespoon Parmesan cheese.SERVES 2

CALORIES 331; FAT 22g (sat 5.3g, mono12.9g, poly 1.8g); PROTEIN 27g; CARB

5g; FIBER 2g; CHOL 73mg; IRON 3mg; SODIUM 434mg; CALC 105mg SERVE WITH

BROILED PARMESANTOMATOES

Instead of tossing tomatoes withthe salad, broil them with a cheesytopping for a side you’ll want to double for the rest of the week.

BUDGET BUYInstead of strip

steak, you can useank steak. Grill

6 minutes on eachside for medium-rare.

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DINNERTONIGHT

MINUTES

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22 C O O K I N G L I G H T J U N E 2 0 1 5 S C A N P H O T O S , S AV E R E C I P E S . S E E PA G E 6 .

WHILE STOCKAND BULGUR

MIXTURE COMESTO A BOIL

Prepare hoisinmixture.

WHILE BULGURSIMMERS

Cook stir-fry.

Add chicken; stir-fry 4minutes. Add bell pepperand sliced onion; stir-fry 2minutes. Add hoisin mixture;bring to a boil. Cook 30seconds or until slightlythickened. Stir in basil and juice. Serve immediately.

SERVES 4 (serving size: about 11 ⁄ 2 cups)CALORIES 250; FAT 8.4g (sat 1.6g, mono3g, poly 2.4g); PROTEIN 29g; CARB

14g; FIBER 2g; CHOL 82mg; IRON 1mg; SODIUM 550mg; CALC 31mg SERVE WITH

CASHEW AND GREENONION BULGUR

Bulgur has a nutty avor similarto brown rice. Stir into soups or salads, or use as a base for pilaf.

1 ⁄ 3 cup unsalted chickenstock (such as Swanson)

thai basilchickenstir-fryRed bell peppers are the starvegetable in this stir-fry, a crisp, sweet counterpoint to the serrano chile heat. Use any vegetables you like, but keep it simple; one ortwo vegetables, plus the basil and chicken, are all you need.

2 tablespoons hoisin sauce 1 tablespoon sugar

1 tablespoon water 1 tablespoon sh sauce 1 tablespoon peanut oil 3 garlic cloves, minced 1 serrano chile, thinly

sliced

3 (6-ounce) skinless,boneless chickenbreast halves, cut into1 ⁄ 4-inch-thick strips

11 ⁄ 2 cups sliced redbell pepper

1 cup thinly verticallysliced onion

1 ⁄ 2 cup fresh basil leaves,

roughly chopped 1 tablespoon freshlime juice

1. Combine hoisin, sugar,1 tablespoon water, and shsauce in a bowl, stirring witha whisk until sugar dissolves.2. Heat a wok or large skilletover high heat. Add oil;swirl to coat. Add garlic andserrano chile; stir-fry 30seconds or until f ragrant.

GAME PLAN

W ED N E SD A Y

STIR-FRY OPeanut oil, like canola,has a high smoke pointthat’s ideal for stir-fries.Olive and coconut oils

have lower smoke points.

3 ⁄ 4 cup uncooked bulgur 1 tablespoon minced

peeled fresh ginger 1 tablespoon lower-sodium

soy sauce 1 ⁄ 4 cup chopped unsalted

cashews 3 green onions, thinly sliced1. Bring chicken stock,bulgur, ginger, and soy sauceto a boil in a large saucepan.Cover, reduce heat, andsimmer 11 minutes or untilliquid is absorbed. Fluffbulgur with a fork. Stir incashews and green onions.SERVES 4 (serving size:1 ⁄ 2 cup)CALORIES 154; FAT 4.4g (sat 0.9g, mono2.4g, poly 0.8g); PROTEIN 7g; CARB


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sustainable choice

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DINNERTONIGHT

T HU R SD A Y


WHILE WATERAND RICE COME

TO A BOILPrepare red pepper

mixture.

WHILE RICESIMMERSCook llets.

Let stand 5 minutes; drain.Combine soaked bread,bell peppers, sherry vinegar,1 tablespoon oil,1 ⁄ 4 teaspoonsalt, 1 ⁄ 4 teaspoon blackpepper, paprika, ground redpepper, and garlic in thebowl of a mini food proces-sor; process until smooth.2. Cut 3 (1 ⁄ 4-inch-deep) slitsin the skin of each llet.Sprinkle esh side of lletsevenly with remaining1 ⁄ 4 teaspoon salt and remain-ing 1 ⁄ 4 teaspoon black pepper.Heat a large nonstick skilletover medium-high heat. Add remaining 1 tablespoon

oil to pan; swirl to coat. Addllets, skin side down, topan; cook 6 minutes. Turnand cook 2 minutes or untilsh akes easily when tested

spanish-style snapper with roasted redpepper sauce

Scoring the skin allows

for fast, even cooking and supercrisp texture.Look for snapper from

the Gulf of Mexico, or use one ofthe recommended substitutes.

1 ⁄ 2 ounce cubedsourdough bread

1 cup chopped bottledroasted red bell peppers,rinsed and drained

11 ⁄ 2 tablespoons sherryvinegar

2 tablespoons olive oil,divided

1 ⁄ 2 teaspoon kosher salt,divided

1 ⁄ 2 teaspoon freshly groundblack pepper, divided

1 ⁄ 2 teaspoon smoked paprika1 ⁄ 8 teaspoon ground

red pepper 2 garlic cloves, minced 4 (6-ounce) skin-on

snapper llets or skinless

catsh or tilapia llets 1 tablespoon fresh at-leafparsley leaves

1. Place bread in a smallbowl; cover with water.

GAME PLAN

with a fork. Place 1 llet oneach of 4 plates; top eachserving with 3 tablespoonsred pepper mixture. Sprinkle with parsley.

SERVES 4

CALORIES 252; FAT 9.2g (sat 1.4g, mono5.4g, poly 1.6g); PROTEIN 36g; CARB


SERVE WITHRICE WITH ALMONDSAND PEAS

Basmati rice is uffy and fragrant;top with stir-fries, use for rice stuffings, or make rice pudding.

1 cup unsalted chickenstock (such as Swanson)

3 ⁄ 4 cup uncooked white

basmati rice 1 ⁄ 4 teaspoon kosher salt 2 ⁄ 3 cup frozen peas, thawed 1 ⁄ 4 teaspoon freshly ground

black pepper 1 ⁄ 4 cup sliced almonds,

toasted1. Bring stock, rice, and saltto a boil in a large saucepan.Reduce heat to low; coverand simmer 15 minutes oruntil liquid is absorbed.Fluff rice with a fork. Stir inpeas and pepper. Cover andlet stand 5 minutes. Sprinkle with almonds.

SERVES 4 (serving size: 3 ⁄ 4 cup)CALORIES 192; FAT 2.9g (sat 0.2g, mono1.8g, poly 0.7g); PROTEIN 6g; CARB


PREPPOINTERA little sourdough

bread binds and thickensthe sauce while adding

a pleasant tang.

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S C A N P H O T O S , S AV E R E C I P E S . S E E PA G E 6 .26 C O O K I N G L I G H T J U N E 2 0 1 5

1 tablespoon olive oil 1 tablespoon white

wine vinegar 1 tablespoon minced

fresh basil 1 ⁄ 8 teaspoon kosher salt 1 ⁄ 8 teaspoon black pepper 1 ⁄ 2 cup sliced hearts of palm 5 ounces fresh baby

spinach 3 tablespoons pine

nuts, toasted

1. Combine oil, vinegar,basil, salt, and pepper ina large bowl, stirring witha whisk. Add hearts of palmand spinach; toss to coat.Sprinkle with pine nuts.SERVES 4 (serving size: 1 cup)CALORIES 93; FAT 7.8g (sat 0.8g, mono3.7g, poly 2.5g); PROTEIN 2g; CARB6g; FIBER 2g; CHOL 0mg; IRON 2mg; SODIUM 194mg; CALC 38mg

—Recipes by Bruce Weinsteinand Mark Scarbrough

meatballand ziti bakeWhole-wheat pasta holds up well in this cheesy, saucy pasta bake.

6 ounces uncookedwhole-wheat ziti

1 ⁄ 3 cup panko (Japanesebreadcrumbs)

2 tablespoons mincedgarlic, divided

1 ⁄ 2 teaspoon kosher salt,divided


12 ounces 90% lean groundsirloin

1 large egg1 tablespoon olive oil

1 ⁄ 4 cup chopped fresh basil,divided

1 ⁄ 2 teaspoon crushed redpepper

1 (28-ounce) can unsaltedcrushed tomatoes

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

1. Preheat broiler to high.2. Cook pasta according topackage directions, omittingsalt and fat. Drain in acolander over a bowl;reserve1 ⁄ 2 cup cooking liquid.3. Place panko, 1 tablespoongarlic,1 ⁄ 4 teaspoon salt, blackpepper, beef, and egg in a

bowl, stirring just untilcombined. Shape beefmixture into 12 (1-inch)meatballs. Heat a largeovenproof skillet overmedium-high heat. Add oil;swirl to coat. Add meatballsto pan; cook 5 minutes,turning to brown on all sides. Add remaining 1 tablespoongarlic; cook 30 seconds. Add reserved1 ⁄ 2 cup cooking

liquid, remaining1 ⁄ 4 teaspoonsalt, 3 tablespoons basil,crushed red pepper, andtomatoes to pan. Reduceheat to medium; cover andsimmer 15 minutes.4. Stir pasta into tomatomixture; spread evenly inskillet. Sprinkle cheeseover top; broil 1 minuteor until cheese melts.Sprinkle with remaining1 tablespoon basil.SERVES 4 (serving size: about 1 3 ⁄ 4 cups)CALORIES 474; FAT 16.2g (sat 5.7g, mono6.7g, poly 1.4g); PROTEIN 31g; CARB 47g; FIBER 7g; CHOL 106mg; IRON 6mg; SODIUM 415mg; CALC 212mg SERVE WITH

SPINACH, PALM,AND PINENUT SALADHearts of palm have a semirmtexture and a nutty avor. Findthem with the canned vegetables.

SIMPLE SUBFrozen artichoke

hearts, thawed andquartered, will

work in place of heartsof palm in the salad.

MINUTES

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35

DINNERTONIGHT

F A M IL Y

F R ID A Y

GAME PLAN

WHILE PASTACOOKS

Prepare and shapemeatballs.

WHILE MEATBALLMIXTURE SIMMERS

Prepare salad.

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Made with real fruit juice.

Makes a 3% juice drink after mixed in water. ©2015 The Coca-Cola Company.

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FREERECIPE APP

GET THE BUTTERBALL COOKBOOK PLUS APP FREE FIND OPTIONS FOR RECIPES FROM EVERY DAY DINNERS TO

AFTER SCHOOL SNACKS AND SPECIAL HO LIDAY MEALS! AVAILABLE ON THE APP STORE SM AND GOOGLE PLAY.

Apple and the Apple logo are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of Apple Inc.Google Play is a trademark of Google Inc.

©2015 Butterball, LLC. BUTTERBALL and the Turketarian Badge Logo are trademarks of Butterball, LLC.

Enjoy Butterball® turkey bacon, burgers and smoked sausage, as well as oudelicious every day products. Visit Butterball.com for great recipes andor visit us at facebook.com/butterball.

Y O U ’ R E P R O B A B LY A T U R K E TA R I A N

TM

IF YOU THINK “PROTEIN SHAKE”

MEANS DANCINGWITH A TURKEY BURGER

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S E E P A G E 6

DINNERTONIGH

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20

T W E N T Y -

MI N U T E

C O OKI N G


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




Fresh berry salsabrightens up

chicken breasts.Recipe p. 32


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DINNERTONIGHT

SUP E R F A S T !

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CHICKEN CUTLETSWITH STRAWBERRY-AVOCADO SALSA

This colorful, avor-forward dish makesthe most of peak-season produce with a sweet and tangy fruit salsa that would be equally delicious served over pork chops or with whole-grain tortilla chips. The heat

from the seeded jalapeño is mild, but it can be omitted. To round out your plate, try serving the chicken and salsa over a bed of rice or with a simple side salad.

11 ⁄ 2 cups chopped strawberries 1 ⁄ 2 cup diced peeled ripe avocado

2 tablespoons minced seeded jalapeño pepper

2 tablespoons choppedfresh cilantro

2 teaspoons fresh lime juice 3 ⁄ 4 teaspoon kosher salt, divided

1 tablespoon olive oil 4 (4-ounce) chicken breast cutlets 1 ⁄ 4 teaspoon freshly ground

black pepper 4 lime wedges1. Combine strawberries, avocado, jalapeño, cilantro, lime juice, and1 ⁄ 4 teaspoon salt in a small bowl;toss to combine.2. Heat a large skillet over mediumheat. Add oil to pan; swirl to coat.

Sprinkle chicken with remaining1 ⁄ 2 teaspoon salt and pepper. Addchicken to pan; cook 3 minutes oneach side or until done.3. Divide chicken among 4 servingplates, and spoon salsa evenly overeach serving. Garnish each serving with a lime wedge.

SERVES 4 (serving size: 1 chicken cutlet and about 1 ⁄ 2 cup salsa)CALORIES 211; FAT 9.3g (sat 1.5g, mono 5.2g, poly 1.3g); PROTEIN 25g; CARB 7g; FIBER 3g; CHOL 73mg; IRON 1mg; SODIUM 494mg; CALC 19mg

FA M I LY F R I E N D LY

penne withricotta andgreensThis saucy vegetarian pasta takes on a subtle peppery bite from the arugula and watercress, so feel free to leave out the red pepper if feeding heat-sensitive palates.

12 ounces uncooked whole-wheat

penne rigate2 teaspoons extra-virgin olive oil

1 ⁄ 2 cup nely chopped onion 1 ⁄ 4 teaspoon crushed red pepper

1 garlic clove, minced 1 ⁄ 2 cup part-skim ricotta cheese 2 teaspoons fresh lemon juice 1 ⁄ 2 teaspoon kosher salt 1 ⁄ 4 teaspoon black pepper 1 (5-ounce) package fresh baby

spinach, coarsely chopped

2 ounces baby arugula 1 bunch watercress, trimmed

3 tablespoons shaved pecorinoRomano cheese

1. Cook pasta according to packagedirections, omitting salt and fat.Drain in a colander over a bowl,reserving1 ⁄ 4 cup pasta water.2. Heat a large skillet over medium-high heat. Add oil, onion, red pepper,and garlic; sauté 2 minutes. Add pasta,reserved1 ⁄ 4 cup pasta water, ricotta,lemon juice, salt, and black pepper; cook1 to 2 minutes. Remove from heat.3. Combine spinach, arugula, and pastamixture in a large bowl, stirring untilspinach begins to wilt. Stir in water-cress. Top with pecorino cheese.SERVES 4 (serving size: about 2 cups)CALORIES 388; FAT 9.4g (sat 2.8g, mono 2.8g, poly 2.7g); PROTEIN 18g; CARB 71g; FIBER 11g; CHOL 14mg; IRON 4mg; SODIUM 421mg; CALC 229mg


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DINNERTONIGHT

SUP E R F A S T !

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sustainable choice

berry-mango-almond shake Serve as a special dessert, or divide this fruity shake into smaller portions for a cool and creamy afternoon treat.

4 cups hulled fresh strawberries,halved

11 ⁄ 2 cups vanilla fat-free frozenyogurt, divided

2 ⁄ 3 cup almond milk, divided 2 cups chopped peeled mango 4 (1-inch) amaretti cookies

(such as Lazzaroni), crumbled

1. Combine strawberries,3 ⁄ 4 cupfrozen yogurt, and1 ⁄ 3 cup almondmilk in a blender; process untilsmooth. Divide among 4 glasses.Set aside.2. Add mango, remaining 3 ⁄ 4 cupfrozen yogurt, and remaining1 ⁄ 3 cupalmond milk to blender; processuntil smooth. Top strawberrymixture evenly with mango mixture.Sprinkle shakes with crumbledcookies; serve immediately.SERVES 4 (serving size: about 11 ⁄ 2 cups)CALORIES 200; FAT 1.5g (sat 0.1g, mono 0.2g, poly0.3g); PROTEIN 5g; CARB 43g; FIBER 5g; CHOL8mg; IRON 1mg; SODIUM 91mg; CALC 142mg

skillet over medium heat. Add crumb mixture topan, and stir to coat withoil; sprinkle with salt andpepper. Cook 3 minutesor until golden, stirringoccasionally.3. While crumbs toast,arrange sh llets on aparchment paper–linedbaking sheet; spread1 ⁄ 2 teaspoon mayonnaiseover each llet.4. Divide crumb mixtureevenly over tops of llets,patting lightly. Bake at400° for 8 minutes oruntil sh is done.SERVES 4 (serving size: 1 llet)CALORIES 258; FAT 9.4g (sat 1.1g,mono 5.7g, poly 1.9g); PROTEIN 33g; CARB 9g; FIBER 1g; CHOL 73mg; IRON 1mg; SODIUM 419mg; CALC 76mg

roastedcod withalmond-thyme breadcrumbs

Mild-avored, aky cod is delicious with this crispy topping.

Chewy English muffins make for divinely crunchy breadcrumbs, but feel free to use any odds and ends you have in your kitchen—toasted

sourdough and pecans are a delicious combo. Serve with lightly dressed greens.

1 multigrain Englishmuffin, torn intopieces

1 ⁄ 4 cup sliced almonds 1 teaspoon fresh thyme 4 teaspoons olive oil 1 ⁄ 2 teaspoon kosher salt 1 ⁄ 4 teaspoon freshly

ground black pepper 4 (6-ounce) fresh

skinless cod, haddock,or pollock llets

2 teaspoons canolamayonnaise

1. Preheat oven to 400°.2. Place muffin pieces,almonds, and thyme in amini food processor; pulseuntil coarse crumbs form.Heat oil in a medium

5 - I N G R E D I E N T D I S H E S

Toasting thebreadcrumbs in

a pan beforebaking onto thesh guarantees

even, goldencolor.


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DINNERTONIGHT

SUP E R F A S T !

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20

grilled greenonions withlemon and parmesan

2 bunches green onions, trimmed 4 teaspoons olive oil, divided 1 ⁄ 4 teaspoon kosher salt 1 ⁄ 4 teaspoon black pepper 1 ⁄ 2 teaspoon grated lemon rind

2 teaspoons fresh lemon juice 3 tablespoons shavedParmigiano-Reggiano cheese

1. Heat a grill pan over high heat. Toss green onions with 2 teaspoonsoil. Add onions to pan; cook2 minutes on each side. Sprinkle with remaining 2 teaspoons oil andremaining ingredients.SERVES 4 (serving size: about 4 green onions)CALORIES 82; FAT 6.1g (sat 1.6g, mono 3.8g, poly 0.6g); PROTEIN 3g; CARB 5g; FIBER 2g; CHOL 4mg; IRON 1mg; SODIUM 220mg; CALC 111mg

1GRILLED GREEN ONIONS WITH

SPICY ASPARAGUS AND HOISIN

Combine 11 ⁄ 2 tablespoons hoisin sauce, 11 ⁄ 2 teaspoons rice wine vinegar, 1 teaspoon

lower-sodium soy sauce, and1 ⁄ 2 teaspoonSriracha in a bowl.Heat a grill pan over

medium-high heat.Toss 1 bunch green onionsand 8 ounces thin asparagus spears with 2

teaspoons olive oil;sprinkle with1 ⁄ 4 teaspoonblack pepper and 1 ⁄ 8 teaspoon kosher salt.

Cook 2 minutes on each side.Brush with hoisinmixture during last 30 seconds of grilling.

SERVES 4

CALORIES 57; FAT 2.6g (sat 0.4g); SODIUM 250mg


CORN AND TARRAGON

Heat a grill pan over high heat.Toss 1 bunchgreen onions with 1 teaspoon olive oil;sprinkle with1 ⁄ 8 teaspoon kosher salt.Cook 2 minuteson each side.Chop onions;combine with 2cups fresh corn kernels and 2 tablespoons

minced shallots.Stir in 1 tablespoon olive oil, 2teaspoons fresh lemon juice, 1 teaspoon white

wine vinegar, and1 ⁄ 4 teaspoon kosher salt.Sprinkle with 1 tablespoon chopped fresh

chives and 1 teaspoon chopped fresh tarragon.SERVES 4 (serving size:1 ⁄ 2 cup)



ORZO AND SWEET PEAS

Prepare 3 ⁄ 4 cup whole-wheat orzo accordingto directions, omitting salt and fat.Add 1 cupfrozen peas during last 2 minutes of cooking;drain. Heat a grill pan over high heat.Toss 1bunch green onions with 1 teaspoon olive oil.Cook 2 minutes on each side.Chop onions;add to orzo.Add 1 ⁄ 2 teaspoon grated lemon

rind, 1 tablespoon lemon juice, 1 teaspoon oliveoil, and1 ⁄ 4 teaspoon salt;toss. Sprinkle with

1 ounce shaved Manchego cheese.SERVES 4 (serving size: 3 ⁄ 4 cup)


G R E E N O N I O N S I D E S

PAIR WITThese combos gowell with grilled

chicken or ank steak.Or serve with grilled

zucchini planks.


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©2014 Time Inc. COOKING LIGHT is a trademark of Time Inc. Lifestyle Group, registered in the U.S. and other countries.

There’s even MORE Cooking Light to enjoy with the digital edition…20+ more recipes Interactive index Tap to save, print & share

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SUPERFASTONLINE

Find dinnertime inspiration at cookinglight.com/superfast.Browse our full collection of 20-minute recipes—from soups and chickendinners to snacks and desserts—that will suit your quick-cooking needs.

DINNERTONIGHT

SUP E R F A S T !

MINUTES

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| |202. Spread one-fourth of mashedavocado evenly over each toast slice. Arrange 1 ⁄ 4 cup sprouts over mashedavocado on each toast slice. Top eachtoast slice with 1 fried egg. Sprinkleeggs evenly with salt and black pepper. Top each assembled avocado toast with 2 tablespoons fresh salsa.SERVES 4 (serving size: 1 sandwich)CALORIES 247; FAT 14.5g (sat 3g, mono 7.8g, poly 2.6g); PROTEIN 11g; CARB 19g; FIBER 6g; CHOL 186mg;

IRON 2mg; SODIUM 544mg; CALC 67mg

—Recipes by Jessica Cox,Laraine Perri, and Carol Prager

FRIED EGG ANDAVOCADO TOASTS Sunny-side-up eggs, fresh sprouts, and salsa amp up avocado toast for a fast, no-fuss meal. It’s a surewinner at breakfast, lunch, or dinner.

1 teaspoon olive oil 4 large eggs 1 peeled ripe avocado, mashed 4 (1-ounce) slices hearty

whole-grain bread, toasted 1 cup alfalfa sprouts 1 ⁄ 4 teaspoon kosher salt 1 ⁄ 4 teaspoon freshly ground

black pepper 1 ⁄ 2 cup refrigerated fresh salsa

1. Heat a large nonstick skillet overmedium heat. Add oil to pan; swirl

to coat. Crack eggs into pan; cook2 minutes. Cover and cook 2 minutesor until desired degree of doneness.

S A N D W I C H O F T H E M O N T HINTRODUCING THE

EGGO ™ BREAKFAST

SANDWICH.

EGG, CHEESE

AND SAUSAGE

DELICIOUSNESS

BETWEEN

EGGO®

WAFFLE-STYLE

BREAD.

®, TM, © 2015 Kellogg NA Co.

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DINNERTONIGHT

E V E R YD A Y

V E G E T A R I A N

S C A N P H O T O S , S AV E R E C I P E S . S E E PA G E 6 .46 C O O K I N G L I G H T J U N E 2 0 1 5

Summer Tomato Pie

Savory leeks and sweet slicers star in an easyentrée made with hearty whole-grain quinoa.

TOMATO-LEEK PIEWITH QUINOA CRUST


The two-slice portion on this summer pie is nice and hearty: For a lighter lunch or brunch for eight people, serve one slice with a simple spinach salad. For extra avor, try tossing 2teaspoons chopped fresh thyme into the crust.

1 cup uncooked quinoa 1 ⁄ 2 cup almond meal 1 tablespoon cornstarch 3 ⁄ 4 teaspoon kosher salt, divided 2 tablespoons olive oil, divided 1 large egg, lightly beaten Cooking spray

2 cups thinly sliced leeks 2 garlic cloves, minced

1 pound heirloom tomatoes,seeded and sliced

1 teaspoon chopped fresh thyme 2 large egg whites, lightly beaten1 ounce grated vegetarian

Parmesan cheese (about 1 ⁄ 4 cup)

1. Preheat oven to 350°.2. Place quinoa on a jelly-roll pan.Bake at 350° for 10 minutes or untilgolden brown; cool. Place half ofquinoa in a food processor; pulse30 seconds. Transfer to a large bowl. Add remaining toasted quinoa, almondmeal, cornstarch, and1 ⁄ 4 teaspoon salt;stir to combine. Add 1 tablespoon oiland egg; stir until mixture is crumblybut holds together when pressed. Pressinto bottom and up sides of a 9-inchpie plate coated with cooking spray.Bake at 350° for 5 minutes.3. Heat a medium skillet overmedium-high heat. Add remaining1 tablespoon oil to pan; swirl to coat. Add leeks; sauté 3 minutes. Add garlic;sauté 1 minute. Combine leek mixture,tomatoes, thyme, and remaining1 ⁄ 2 teaspoon salt in a medium bowl;let stand 5 minutes. Add egg whites,stirring to combine.4. Arrange tomato mixture in crust;sprinkle with cheese. Bake at 350° for15 minutes or until lling is set. Letstand 10 minutes; cut into 8 wedges.SERVES 4 (serving size: 2 wedges)CALORIES 411; FAT 20g (sat 3.4g, mono 11.1g, poly 4.4g); PROTEIN 17g; CARB 43g; FIBER 7g; CHOL 53mg; IRON 4mg; SODIUM 536mg; CALC 148mg

—Recipe by Tiffany Vickers Davis

BETTER BOTTOMOur gluten-freecrust packs an

impressive 5g berand 11g protein

per serving!

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MAKE YOUR OWN

ECOOKBOOK!Mix family recipes with favorites from MyRecipes.com and create your own personalized eCookbook!

Get Started today at MyRecipes.com/ecookbook

IT’S EASY!

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SLOW COOKERCARDAMOM RICEPUDDING WITHFRESH PEACHES

Hands-on: 10 min.

Total: 7 hr. 45 min.

We love the slight tartness of ripe, juicy peaches with this fuss-free, no-stir pudding, but a blend of plump summer berries would be

equally delicious.8 cups 1% low-fat milk

1 cup uncooked jasmineor basmati rice

3 ⁄ 4 cup plus 2 tablespoonssugar, divided

1 ⁄ 2 teaspoon kosher salt 1 ⁄ 2 teaspoon ground

cardamom 1 (2-inch) cinnamon stick 1 vanilla bean,

split lengthwise Cooking spray 3 peaches, sliced 1 ⁄ 8 teaspoon ground

cinnamon

1. Combine milk, rice, 3 ⁄ 4 cupsugar, and next 4 ingredients(through vanilla bean) in a6-quart electric slow cookercoated with cooking spray;stir well. Cover and cook onLOW for 7 1 ⁄ 2 hours. Scrapeseeds from vanilla bean.Discard vanilla bean shelland cinnamon stick. Stir inremaining 2 tablespoonssugar. Serve with peachslices, and sprinkle withground cinnamon.SERVES 10 (serving size: about 3 ⁄ 4 cup)CALORIES 236; FAT 2.2g (sat 1.3g, mono0.6g, poly 0.1g); PROTEIN 8g; CARB47g; FIBER 1g; CHOL 10mg; IRON 1mg; SODIUM 183mg; CALC 250mg

—Recipe by Robin Bashinsky

Rich and Creamy Rice Pudding We’ve summerized the classic comfort

dessert and made it easier than ever.

DINNERTONIGHT

SL O W

C O O K E R

NICE RICEAromatic rice,

such as basmati or jasmine, infuses this

dessert with light,nutty avor.

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©2015 Domino Foods, Inc.

AMA stevia sweetener

Real ingredients.Perfect sweetness.

A taste of sweet excitement. ™

zingstevia.com

The moment you nd a perfect sweet tastewithout a funny aftertaste, and zero calories.

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DINNERTONIGHT

K ID S I N T H

E

K I T C H E N

A Quick Cup of ChickenKids will love gobbling up this handheld

dinner—edible lettuce bowl and all.


2 cups shredded skinless,boneless rotisseriechicken breast

2 tablespoons choppedfresh at-leaf parsley

6 green onions, whiteand light green parts,chopped

6 Bibb lettuce leaves 1 ⁄ 3 cup tart dried cherries

1. Preheat oven to 350°.2. Spread walnuts in a single

CHICKEN SALADIN LETTUCE CUPS

Hands-on: 25 min.

Total: 25 min.

Rotisserie chicken is a greattime-saver on busy evenings.Freeze any extra meat in portion sizes, and use in future recipes.

1 ⁄ 4 cup chopped walnuts 1 ⁄ 4 cup light mayonnaise 1 ⁄ 4 cup plain fat-free Greek

yogurt 2 teaspoons sherry vinegar 1 ⁄ 4 teaspoon kosher salt

chicken salad evenly amongthe bowls; top with cherries.SERVES 6 (serving size: 1 lettuce cup)CALORIES 175; FAT 8.1g (sat 1.2g, mono1.2g, poly 2.6g); PROTEIN 17g; CARB9g; FIBER 3g; CHOL 48mg; IRON 1mg; SODIUM 320mg; CALC 40mg

layer on a baking sheet; bakeat 350° for 5 minutes or

until nuts are toasted. Cool.3. Combine mayonnaise, yogurt, vinegar, salt, andpepper in a bowl; stir tocombine. Set aside.4. Place chicken, toasted walnuts, parsley, and greenonions in a large bowl; tossto combine. Add dressing,stirring well to coat.5. Place 1 lettuce leaf ineach of 6 bowls. Divide

Step back and let the kidsmeasure, mix, and serve this easy,

almost no-cook dinner.

Recipe adapted from We sCooking: Totally Tasty Food forKids byLilly and

Audrey Andrews—a collaborationwith Cooking Light.

Use two forksto pull chickenmeat into ne

shreds just right for salads.

1CUT the breast meat inone piece from the bird.

Cool chicken if it is pipinghot, but avoid starting withchilled cooked chicken; it

isn’t as easy to shred.

2PLACE one chicken

breast on a cutting boardor in a large bowl.

3SHRED using two forks.Use one fork to hold the

meat still, inserting thetines into the center of thebreast. Use the other fork

to pull away shreds.

S H R E D D I N G C H I C K E N


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70% less fat thancomparable pork products

POWER LUNCH BETTER.

alfrescoallnatural.com.

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DINNETONIGH

G E T - A H E AD

C O OK I N G


A L I S O N

M I K S C H ;

F O O D

S T Y L I N G : K E L L I E G E R B E R K E L L E Y ;



COOK ONEAT 3X

A peck of bell peppersbroiled for this recipe

yields just enoughfor three freshsummer meals.

Chicken andCouscous

Stuffed BellPeppers

Recipe p. 60


warr ior weekend

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DINNERTONIGHT

W E EK E N D

W A R R I O R

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

1 ⁄ 3 cup chopped fresh at-leaf parsley 3 tablespoons chopped fresh mint 2 tablespoons olive oil, divided 2 tablespoons fresh lemon juice,

divided 1 teaspoon honey, divided 5 ⁄ 8 teaspoon kosher salt, divided 3 ⁄ 4 teaspoon ground cumin 1 ⁄ 4 teaspoon crushed red pepper 2 cups chopped skinless, boneless

rotisserie chicken breast(about 8 ounces)

1.5 ounces crumbled goat cheese(about 1 ⁄ 3 cup)

4 cups baby arugula

1. Place oven rack in top third of oven.Preheat broiler to high.

2. Line a jelly-roll pan with foil. Cutoff top third of each pepper (withstem); reserve 4 pepper tops. Removeseeds and membranes from peppers;discard. Arrange peppers on their sideson prepared pan; coat with cookingspray. Broil 8 minutes or until charred,

1CHICKEN AND COUSCOUSSTUFFED BELL PEPPERS Hands-on: 45 min. Total: 55 min.

Update the classic stuffed bell pepper recipewith a tangy chicken, couscous, and goat cheese salad, instead of the traditional ground beef and rice. Broiling the peppers before lling brings out their sweet and smoky avor and keeps them from ending up either soggy or undercooked. Wrap the remaining broiled peppers in the foil used to line the pan, andthen let stand. The trapped steam will loosentheir skins and make peeling easier.

8 large red bell peppers, divided Cooking spray 11 ⁄ 2 cups cooked Israeli couscous

turning after 4 minutes. Place 4peppers, cut sides up, in an 8-inchsquare glass or ceramic baking dish.

Wrap remaining 4 peppers in foil. Letstand 10 minutes; peel and discardskins. Reserve 4 peeled peppers.3. Combine couscous, parsley, mint,1 tablespoon oil, 1 tablespoon juice,1 ⁄ 2 teaspoon honey, 1 ⁄ 2 teaspoon salt, cumin,crushed red pepper, and chicken in amedium bowl. Stir in goat cheese.Spoon 3 ⁄ 4 cup chicken mixture intoeach pepper in dish. Top peppers withreserved 4 pepper tops. Broil 3 minutes.4. Combine remaining 1 tablespoonoil, remaining 1 tablespoon juice,remaining 1 ⁄ 2 teaspoon honey, andremaining 1 ⁄ 8 teaspoon salt in a bowl,stirring with a whisk. Add arugula;toss. Serve with stuffed peppers.SERVES 4 (serving size: 1 stuffed pepper and 1 cup salad)CALORIES 370; FAT 13.1g (sat 3.7g, mono 6.5g, poly 1.3g); PROTEIN 25g; CARB 38g; FIBER 4g; CHOL 59mg; IRON 2mg; SODIUM 565mg; CALC 102mg

—Recipes by Christine Burns Rudalevige

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F O O D S T Y L I N G



L I N D S E Y L O W E R


F R E E Z E I T !DINNERTONIGHT

W E EK E N D

W A R R I O R Chicken Enchiladas

Build and bake in two pans for a Mexicanfeast tonight and a speedy supper later.

GET AHEADIf frozen lasagna is yourweeknight hero, try its

south-of-the-border cousin:Tortillas are layered, sauced,and baked in the same way.Find step-by-step freezing

and reheating instruc-tions on page 67.

ChickenEnchilada Casserole

Recipe p. 67

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DINNERTONIGHT

W E EK E N D

W A R R I O R

F R E E Z E I T !

HOW-TO

I L L U S T R A T I O N :

H A R R Y M A L T

chicken on a plate; cool slightly.Remove garlic clove f rom pan; reserve.Shred chicken with 2 forks. Placechicken, salt, 3 ounces Monterey Jackcheese (about3 ⁄ 4 cup), and greenonions in a bowl; stir to combine.3. Place reserved garlic clove, cilantro,tomatillos, and chiles in the bowl of afood processor; process until nelychopped. Add half-and-half andcream cheese; process until smooth.4. Coat 2 (8-inch) square glass or

ceramic baking dishes with cookingspray. Spread 1 ⁄ 2 cup tomatillo sauce inthe bottom of each dish. Arrange 5tortilla halves over sauce in each dish;top each dish with one-fourth ofchicken mixture. Repeat layers once,ending with tortillas and remainingtomatillo sauce. Sprinkle evenly withremaining 2 ounces Monterey Jack(about 1 ⁄ 2 cup). Bake at 350° for 15minutes. Continue baking at 350° for10 minutes, or remove 1 dish from

oven and follow f reezing directions.Divide each dish into 4 pieces. Place1 piece on each of 8 plates; sprinkleevenly with tomato and cilantroleaves, if desired. Serve immediately.SERVES 8 (serving size: 1 piece)CALORIES 345; FAT 12.7g (sat 5.7g, mono 3.2g, poly 1.6g); PROTEIN 30g; CARB 28g; FIBER 5g; CHOL 87mg; IRON 2mg; SODIUM 497mg; CALC 204mg

—Recipe by Diane Morgan

CHICKEN ENCHILADACASSEROLE


These enchiladas are a cinch to assemble and easy to freeze—just cover one of the panswith foil. If you plan to serve a crowd, bake in one (13 x 9–inch) baking dish. The chicken

stays moist throughout baking and reheating,thanks to a gentle poach and a creamy verde sauce. Fresh cilantro stems have tons of avor; make sure to include them in the sauce.

2 cups water 6 black peppercorns 1 large garlic clove, crushed 1 bay leaf 13 ⁄ 4 pounds skinless, boneless

chicken breasts 3 ⁄ 4 teaspoon kosher salt 5 ounces Monterey Jack cheese,

shredded and divided (about 11 ⁄ 4 cups) 4 green onions, thinly sliced

1 cup chopped fresh cilantro11 ⁄ 2 pounds fresh tomatillos, chopped 1 (4-ounce) can chopped green chiles,

undrained 1 ⁄ 4 cup half-and-half 2 ounces 1 ⁄ 3-less-fat cream cheese,

softened Cooking spray 15 (6-inch) corn tortillas, halved

1

⁄ 2 cup quartered cherry tomatoes 1 ⁄ 4 cup cilantro leaves (optional)

1. Preheat oven to 350°.2. Bring 2 cups water, peppercorns,garlic, and bay leaf to a boil in a largesaucepan. Add chicken to pan; reduceheat and simmer, partially covered,15 minutes or until chicken is done,turning after 10 minutes. Place

FREEZECool partially baked enchiladas toroom temperature in baking dish.

Cover baking dish tightly with heavy-duty foil, or seal with an airtight lid.

Freeze up to 2 months.

REHEATNo thawing needed: Bake, uncovered,

at 400° for 45 minutes or untilenchiladas are thoroughly heated andsauce is bubbly. Top each serving with

tomato and cilantro leaves.


Bed Bath & Beyond • Macy’sChefs • Bloomingdale’s • Amazon

Whatever your pleasure, theGriddler® from Cuisinart doit all! Prepare perfect pancakput some sizzle in your steakor serve up a classic grilledcheese sandwich. Cleanup issimple because the reversibland removable plates go righinto the dishwasher! Cook,enjoy, and clean up in no tim

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IT’S TASTIERTHAN MILK.

PEOPLE WITH TASTE BUDS SAID SO.

Silk VanillaAlmondmilk isdeliciously smoothand most peopleprefer its taste to milk.Try for yourself.

National Taste Test 2013; Silk VanillaAlmondmilk vs. dairy milk. Characteris a trademark of WhiteWave Foods.

#silkbloom

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DINNERTONIGHT

W E EK E N D

W A R R I O R

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

P H O T O G R A P H Y : (

T O P T O

B O T T O M ) J E N N I F E R C A U S E Y

, J O H N N Y A U T R Y

, J E N N I F E R C A U S E Y

, I A I N B A G W E L L

, A N D J O H N N Y A U T R Y


5 More Menu IdeasTry these dinner favoritesfor a delicious week ahead.

Get these recipes, weekly plans, and shopping listsat cookinglight.com/sundaystrategist.

M O N D A Y

W E D N E S D A Y

T H U R S D A Y

F R I D A Y

T U E S D A Y

Mexican-Style GrilledVegetable SandwichTHIS ISSUE, PAGE 20

+ Mango and Jicama SaladTHIS ISSUE, PAGE 20

Szechuan ChickenStir-Fry+ Sautéed MisoCucumber Salad

Thai Shrimp ScampiTHIS ISSUE, PAGE 35

+ Grilled Zucchiniwith Sea Salt

Chicken with MashedPotatoes and Gravy+ Green Beanswith Toasted Garlic

Summer Veggie PizzaDessert Bonus:

Chocolate Pudding Pops

Buying skinless, boneless chicken breasts in bulk saves time and money,but only if they keep well and thaw easily for weeknight cooking. Wrapindividual breasts in plastic wrap, and store in sets of two in zip-topsandwich bags. If chicken is on the menu this week, thaw by refrigeratingwhat you need the night before, or place in a bowl lled with cold water,changing the water every 30 minutes until thawed.

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+



F O O D

S T Y L I N G




Cr the number of healthy

food

Build a BetterDressingHomemade is best. Here’s why .

BY KATIE BARREIRA

Nearly all store-boughtdressings list water as therst ingredient. Tis maysound like a calorie-saver,but what it actually does

is cause all that diluted dressing to dripoff the leaves, leaving you with soggygreens and a bunch of avor in thebottom of the bowl. And store-boughtdressings aren’t cheap, either, considering you end up paying mostly for a bottlefull of water, salt, and sugar.

Enter our quick vinaigrette: easy,cheap, and healthy. We like a sturdybase: three parts oil to one part acid(citrus juice or vinegar), seasoned withsalt, herbs, and spices. It’s the perfectformula, allowing a thin coating ofavorful, heart-healthy oil to cling to theleaves. You’ll need less, too—about halfas much—costing only about $0.20 perserving. Start with our red wine vinai-grette, or turn the page for three fun riffs.


3PARTS

OIL

1PARTACID

RED WINE VINAIGRETTE

3 tablespoons olive oil + 1 tablespoon redwine vinegar + 1 ⁄ 4 teaspoon salt + 1 ⁄ 4 teaspoonblack pepper + 2 teaspoons minced shallotsCombine all ingredients in a jar; shake well.

SERVES 4 (serving size: 1 tablespoon)CALORIES 92; FAT 10.1g (sat 1.4g, mono 7.4g, poly 1.1g);

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

0mg; SODIUM 146mg; CALC 2mg

INSIDSMARTERSUMMERSALADS

p. 76

TACO SALADMAKEOVER

p. 83

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NUTRITIONMADE EASY

Pick, top, toss. Four fresh leafy green saladsfor less than 400 calories. BY SIDNEY FRY, MS, RD

b y thenumb e rs

CHICKEN, AVOCADO, AND PEANUT BALSAMIC, BEET

2 cups tornbutter lettuce

2 cups spinach

1 ⁄ 2 cup thinlysliced raw beets

2 ounces grilledchicken breast

1 ⁄ 4 cup thinly slicedred onion

1 ⁄ 4 cup shavedbaby carrot

L E A N

P R O T E I N S

L E A F Y G R E E N S

F R U I T S & V E G G I E S

B O L D B O O S

T E R S

B E T T E R D R E S S I N G

Start with nutrient-rich greens:2 packed cupshave just 10 to 15calories.

Pile them high!Most raw fruits andvegetables have onlyabout 10 to 30calories per 1 ⁄ 2 cup.They’re ber-richand lling, too.

Pick 2 or 3. Theseavor-packed picksare calorie-dense andoften high in sodiumand fat, too. A littlegoes a long way.

Make your own.It’s quick, tasty, andbetter for you thanbottled. See why onpage 75. Toss with1 tablespoon forabout 90 calories.

*Dressing recipes serve 4.

Stay fuller longerwith protein. Pick aplant-based protein(beans, peas, or tofu),seafood, or leanercuts of meat.

1 ⁄ 4 cupstrawberries

1 ⁄ 4 cup blueberriesand blackberries

3 ⁄ 4 ounce crumbledgoat cheese

11 ⁄ 2 tablespoons choppedtoasted walnuts

1 ⁄ 4 cup slicedpeeled avocado

11 ⁄ 2 tablespoonsdry-roasted peanuts

BALSAMIC ROSEMARY VINAIGRETTE3 tablespoons olive oil+ 1 tablespoon balsamicvinegar + 1 teaspoon honey+ 1 ⁄ 4 teaspoonkosher salt + 1 ⁄ 4 teaspoon pepper + 1 teaspoonnely chopped fresh rosemary

GRAPEFRUIT-CHIVEVINAIGRETTE3 tablespoons dark sesame oil + 2teaspoons grapefruit juice + 1 teaspoonrice vinegar + 1 ⁄ 4 teaspoon kosher salt+ 1 ⁄ 4 teaspoon pepper + 2 teaspoonschopped fresh chives

TIP

Smarter Summer Salads

CALORIES 363FAT 24.7g (sat 3.8g)

PROTEIN 24g SODIUM 194mg

Fresh herbs like basil, tarragon, thyme, parsley, and dillare nearly calorie-free and add a whole new layer of

avor to your greens. Top tossed salad with a few handfuls.

+

+

+

+ +

+

+

+

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

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©2015 PURE LEAF is a trademark of the Unilever Group of Companies.

PureLeaf.com

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NUTRITIONMADE EASY



F O O D S T Y L I N G



L I N D S E Y L O W E R

One thing we know: A taco salad in its own

wonderfully crisp edible bowl is irresistible. Admittedly, that crunchy fried vessel is anindulgence, but it can’t be all that bad—it’s asalad, so it all balances out, right? Not so fast.

Tis heaping bowl of yum comes with some high numbers:almost 850 calories, 75% of your daily sat fat allowance, andmore than 1,000mg sodium. Tis is a dish that’s too good tobid adios, so we jumped at the challenge of making it lighter.

We start with the shell, arguably the best part. Our portion-savvy 8-inch tortilla (a smaller tortilla means less shell to ll)creates a still-hefty bowl that holds about 2 cups of lling. We opt for heart-healthy whole-wheat tortillas, which have

about 40% less sodium than those made from rened our.

Instead of frying the tortillas, we lightly coat them withcooking spray and broil until crisp—a method that producesthe crispiest shells while saving about 13g fat per serving. Weswap fattier ground beef for extra-lean and use less, addingin some ber-rich black beans for bulk. Instead of powderedtaco seasoning, we avor the lean beef-and-bean mixture with fresh salsa, which not only keeps it moist but also saves450mg sodium per serving. A little iceberg adds crunch, anda fresh tomato-and-avocado combo tops off our bowl for abright, crave-worthy nish. Our revamped taco salad is still asatisfying all-in-one meal, with fresher avor, less than halfthe calories, and all the crunchy goodness.

OUR TACO

SALAD SAVES401 calories, 38g fat,10g sat fat, and 416mg

sodium over thetraditional taco salad.

Bonus: Wholegrains!

Taco Salad: Lighter, Fresher, FastKeep the crispy shell and cut calories in half with

beefed-up salsa-spiced beans. BY SIDNEY FRY, MS, RD

Beef and BeanTaco SaladRecipe p. 84

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NUTRITIONMADE EASY

BEEF AND BEANTACO SALAD

Hands-on: 25 min.

Total: 25 min.

To help keep the tortillas in the shape of a bowl, keep the ramekins onthe pan when you

ip the tortillas over, and usethem as supports to help propup the tortilla bowls.

3 ⁄ 4 pound extra-lean groundbeef (93% lean)

3 ⁄ 4 cup medium refrigeratedfresh salsa (such asLa Mexicana)

1 (15-ounce) canunsalted black beans,rinsed and drained

Cooking spray 4 (8-inch) 100% whole-

wheat soft taco ourtortillas (such as Mission)

1 cup chopped tomato 3 ⁄ 4 cup chopped ripe avocado 1 ⁄ 4 cup chopped fresh

cilantro 2 teaspoons fresh lime juice 1 teaspoon olive oil 1 ⁄ 4 cup fat-free sour cream

2 teaspoons adobo sauce(from canned chipotlechiles in adobo sauce)

1 (8-ounce) packagepresliced iceberg lettuce

1.5 ounces preshreddedreduced-fat Mexicanblend cheese ( 1 ⁄ 3 cup)

1. Preheat broiler to high.2. Heat a large nonstickskillet over medium-highheat. Add beef to pan; sauté5 minutes or until browned,stirring to crumble. Addsalsa and beans; cook 5minutes or until liquidalmost evaporates.3. Place 4 (7-ounce)ramekins upside down on

a large jelly-roll pan; coatramekins with cookingspray. Place 1 tortilla overeach ramekin; fold downsides to form upside-downcups. Lightly coat tortillas with cooking spray. Broil 2

to 3 minutes on middle ovenrack or until tortillas brownin spots. Remove pan fromoven; let stand 1 minute.Invert tortillas, proppingagainst ramekins and sidesof pan to keep their shape;lightly coat with cookingspray. Broil an additional2 minutes on middle rackor until browned. Remove

from heat; cool slightly.4. Place tomato, avocado,cilantro, lime juice, and oilin a small bowl; toss gentlyto combine. Combine sourcream and adobo sauce ina small bowl, stirring well.

A new take on taco night: These savory salad bowls are as crispy and satisfying as the

restaurant version and ready in 25 minutes.

Recipes and more at belgioioso.comrBST Free* | Gluten Free | Vegetarian*No significant difference has been found in milk from cows treated with ar tificial hormones.

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KEYS TO A BETTER TACO

WHOLE-WHEATTORTILLAS ANDCOOKING SPRAYstill give you a crispy shellwhile saving 138 caloriesand 160mg sodium perserving over oiled whiteour tortillas.

BLACK BEANSadd 3g ber and bulk upour beef mixture to save80 calories and 3.3g sat fatper serving over a largerportion of fattier beef.

REFRIGERATEDFRESH SALSAis not only convenient andquick but also avor-packed,with 80% less sodium thantaco seasoning.

5. Divide lettuce evenlyamong tortilla bowls. Topevenly with beef mixture;sprinkle evenly with cheese.Divide avocado mixtureevenly over top; dollop

1 tablespoon sour creammixture over each serving.SERVES 4 (serving size: 1 salad)CALORIES 446; FAT 16.7g (sat 5.4g, mono7.7g, poly 1.7g); PROTEIN 30g; CARB 43g; FIBER 10g; CHOL 56mg; IRON 5mg; SODIUM 607mg; CALC 307mg

© 2015 Blue Diamond Growers. All rights reserved.

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®, TM, © 2015 Kellogg NA Co.

Nutrient rich, calorie smartSpecial K ® Red Berries has delicious whole

grains and now more strawberries tonourish you on to amazing things.

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I L L U S T R A T I O N :

S A R A H W I L K I N S

GO MEATLESS MORE OFTEN

+ Beauty from Berries p. 91 +

Kids & Weight p. 99 +

D.C. in 2,000 calories p. 100

As research reveals thehealth bene ts of aplant-based diet andchefs get creative with vegetables, it’s excitingto skip meat these days.BY ALISON ASHTON

Call it what you like: vegetarian, vegan,

exitarian, plant-based, vegetable-forward cuisine. It

all adds up to us gobbling more vegetables and less meat. “Once we hit 54% of Americans nowlooking to reduce or completelyeliminate meat from their diet,that’s not fringe anymore,” saysKaren Page, author ofTe Vege-tarian Flavor Bible. “Tat’s main-stream, and chefs are changing

in response to the customers. ”Even in France—that bastionof boeuf bourguignon—chef JoëlRobuchon recently declared,“Te cuisine of the next 10 years will be vegetarian,” and AlainDucasse has kicked red meat offthe menu at his Michelin-starredrestaurant at the Plaza Athénée.

Tere has never been a moredelicious time for food lovers tofocus on plants.

healthy hab

its


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ADD NUTS AND SEEDSWhole nuts and seeds are two of the world’s easiestand most satisfying snacks. Use toasted nuts as a garnish

over salads and oatmeal or incorporated into a veggie burger mix.Nut and seed butters are tasty thickeners in soups and smoothies,and they add great avor to sauces and dressings; try tahini (groundsesame seeds) as a base for salad dressing. Nut-based ours lendavor—and protein—to baked goods.PROTEIN TALLY 4 to 7 grams per ounce of whole nuts and seeds ornut and seed butter, depending on the variety. They’re calorically dense,too (about 170 calories per ounce), so enjoy them in moderation.

Plants protect people. And whatare they protecting them from? Obesity,diabetes, heart disease, and cancer.

The MEATLESSHABIT

GO FOR(WHOLE) GRAINS

Grains are a great way toget protein—as long as you

opt for whole varieties, sincethose rened to remove theirbran and germ sacrice up

to 25% of their protein, alongwith a host of other nutrients.

Quinoa and amaranth(known as pseudograins

because they’re technicallyseeds) are particular

favorites because they’recomplete proteins that boastall nine essential amino acids.

But other whole grains,from your morning oatmeal

to your lunchtime bulgursalad, offer varying levels of

protein as well, so enjoy avariety. There’s alsomeaty-textured seitan, made

from wheat gluten andnicknamed “wheat meat,”

Page notes. It’s bestmarinated, then baked, fried,grilled, sautéed, or stir-fried.

PROTEIN TALLY 5 to 9grams per cup, dependingon the variety, for cooked

whole grains; 21 grams per3-ounce serving of seitan

BEAN CUISINE“There are far morebeans and lentils than

there are animal proteins,” saysDawn Jackson Blatner, RDN,author of The Flexitarian Diet. “When I think of Italian food,I think of white beans. When Ithink of Mexican food, I think ofpinto beans or black beans.”

Garbanzo beans are a naturalin Greek and Middle Eastern fare,while edamame is right at homein an Asian stir-fry. Legumes are

1

2

3

Beyond Tofu:3 Smart

PlantProteins

These options allcater to a wide

range of diners,from those who are

committed to aplant-based diet tothose who dabble.

turning up everywhere—fromvariations on hummus to roastedchickpea snacks to pastas.

And soybeans deserve aspecial mention, since they’re thesource of such versatile meatlessstandbys as tofu and tempeh.

“Plants protect people,”Blatner says. “And what arethey protecting them from?Obesity, diabetes, heart disease,and cancer.”PROTEIN TALLY 7 to 8 gramsof protein per 1 ⁄ 2 cup


Find the recipe for Wheat Berry Saladwith Melon and Feta at cookinglight.com.

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

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Summer-ReadyLegs

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DERMALOGICAULTRACALMING

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Cooking Light 2015-06

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