Cooking Light Annual Recipes 2013: Every Recipe...A Year's Worth of Cooking Light Magazine

CONTENTS

AYearatCookingLight

OurFavoriteRecipes

January-February

March

April

May

JunefeaturingTheCookingLightSummerCookbook

July

August

September

October

NovemberfeaturingTheCookingLightHolidayCookbook

December

Contributors

NutritionalAnalysis

MetricEquivalents

MenuIndex

RecipeTitleIndex

Month-by-MonthIndex

GeneralRecipeIndex

BaconandButternutPastaPastaandsaucecanoodleintheovensothattheformerabsorbstheflavorofthelatter and softens deliciously, while the cheese topping merrily bubbles andbrowns.

AYearatCookingLight®2012wasagreatyearintheCookingLightTestKitchen.Aswecelebratedour25th anniversary year, we retested many of our best recipes and focused ondeveloping our best-ever fast dishes.We also continued to expand our globalhorizons,usingflavorfulingredientsinnewways.Ourcommitmentcontinuestobe innovative recipes that put healthy food into the hands of busy cookswhowant daily inspiration.Butweknow those same cooks enjoy soulfulweekendcookingforfriendsandfamily—comfortfood,holidayfood,indulgentdesserts,greatfoodoffthegrill,andmore.

Herearesomeoftheyear’shighlights:

• In January we scoured our archives to find the best, most delicious, mostchocolaty recipes ever and held a head-to-head competition: cake againstcupcake, pudding vs. mousse, fudge sauce against fondue, and pastry againstcandy.We narrowed down our Sweet 16 contenders to a final winner—withmuchdebateandargumentalongtheway—thatdeliversintense,deepchocolatesatisfactioninadeliciouslylighterpackage.

• We know our readers are busy, but hectic schedules don’t have to meansacrificingahealthydinner.April featuredacollectionof40meals thatareallreadyinlessthan40minutes.Thegoal:healthyrecipesthatareeasytoprepareandcanbeonthedinnertablefast.

•WetackledrestaurantdishesinMay,transformingsomeclassiccalorie-bombfavoritesintolighterversionsofthemselves—significantlyslashingthecalories,sodium,andsaturatedfat.Thissectionsharedtheingredientsandtipsthatmadethatpossible.

•OurSummerCookbookisourannualhomagetothegloriesofsummerflavors.It includes a wide selection of fresh, healthy recipes using the season’s bestproduce.

• In August, we shared our Food Lover’s Guide to Super Simple Cooking.Twenty-five tipshelpyougetahead in thekitchen,offershoppingadvice,andshare strategies on ingredients, prep, equipment, and cooking techniques thatsavetimewithoutsacrificingflavor.

• And we began the holidays with our reader-favorite Holiday Cookbook inNovember.Aroundtheholidays,traditiontrumpsinnovation,buttinkeringwithflavor can help keep things interesting from year to year. Here, we offer twobirdswithanarrayoftrimmingstochoosefrom.

Readersarethereasonwedowhatwedo,andweenjoyhearingfromyou.Wereceive so much positive feedback—mail, e-mail, Instagram comments, andmore. To all who cook fromCooking Light and share their insights with us:thanks.

ScottMowbray

Editor

BeefFiletswithRedWineSauceandRoastedVeggieFriesFinishingthesauceforthefiletmignon,adabofbutterroundsouttheflavorandadds a supple, silky texture with rich buttery notes. Roasted cornmeal-dustedbaby carrots add color, sweetness, and interesting shapes when paired withpotatowedgesforastunningside.

OurFavoriteRecipesNotallrecipesarecreatedequal.AtCookingLight,onlythosethathavereceivedapassinggradefromourTestKitchenstaffandfoodeditors—agroupwithveryhighstandards—makeitontothe pages of ourmagazine.We test each recipe rigorously, often two or threetimes,toensurethatit’shealthy,reliable,andtastesasgoodasitpossiblycan.So which of our recipes are our favorites? They’re the dishes that we can’tforget:Theonesreaderswriteorcallusabout,theonesourstaffregularlymakefortheirownfamiliesandfriends.

VietnamesePorkTenderloinMild-tastingporktenderloinpairswithbig,strongflavors:saltyumami-richsoyandfishsauces,pepperyginger,tangyricevinegar,andfieryThaichile.It’stheperfectsetupforacasual,serve-yourselfkindofgathering.

CrabCakeswithSpicyRémouladePanko (Japanese breadcrumbs) act as a unique binder for lump crabmeat,keeping the cakes light and the crab front and center.Azesty rémouladewithcapers,Dijonmustard,andcayennepepperenhanceseverybite.

LemonyGrilledPotatoSaladGrilling thepotatoes,onion,andbellpepperadds smokiness to familiarpicnicfare.It’sevenbetteradayafterit’smade.

VegetableLasagnaLots of colorful, delicious baby vegetables between layers of tender noodleswithoutthetypicalmoundsofcheese.

TomatoStackSaladwithCornandAvocadoAwholemealcanbebuiltaroundonesuperstar ingredient—here, tomatoes.Atangy fresh herb and buttermilk dressing makes this first course worthy ofseconds.

Cilantro-JalapeñoLimeadeServedinatallglasswithasugaredrim,thissipperbegsforalawnchairandahotsummerafternoon.Asplashoftequilawouldmakeitanadultfavorite.

SpicySquashPicklesMaple syrup and crushed red pepper update the iconic summer condiment,addingabrighttwistandnewsizzle.

SpicyThaiCoconutChickenSoupCoconut milk tames the heat and combines deliciously with the chicken,smoothingtheedgesoftartlime,saltyfishsauce,andfierychilepaste.

FilipinoArrozCaldoGingerandatouchofsaffronmakethiscomfortingporridgerichlyfragrant.It’stheperfectdishforchillynights.

DakBokkeumwithSpinachThisstewislick-the-bowlgood,somethingyou’llhavenotroubledoingdespiteitsfieryflavor.KoreanfoodisthesoulfoodofAsia.Inthisone-potdish,budgetcutsofmeatarecoaxedtocomfortperfectioninaspicy-sweetsauce.

All-AmericanMeatLoafWestayedtruetotheessenceoftheloafevenwithMom’sketchuptopping,butwetrieditItalian-stylewithchunksofmeltycheese.

ReubenSandwichesThis classic received a makeover:We shrank the portion size, used a lower-sodiumsauerkraut,andcreatedahomemademayowithdeliciousresults.

Cherry-PeachSangriaWhocouldresisttherefreshingcombinationoffruit,freshherbs,andwine?UseeitherBingorRainiercherriestocreatefruity,summeryflavor.

ChickenPiccataBrinycapersandbrightlemonreallymakethisbirdsing.Servewithgreenbeansandcreamypolentaforafullmeal.

Slow-BraisedLambShanksThe tastybrownedbitsat thebottomof thepanadddeepcomplexnotes toanalready hearty dish. Buttery, fork-tender meat falls off the bone from a long,gentlesimmer.

Chicken,Potato,andLeekPieSmoky bacon, savory chicken thighs, and the subtle sweetness of carrots andleeksmakeforawinningcombination.America,meetyournewfavoritepotpie.

Chocolate-HazelnutBananaBreadKeep some napkins handy—a slice falls apart in the best possible way.Chocolateglazeputstheflavoroverthetop.

GreenCurryFrittersThesearespicy-good!Youwon’tbelievehowmuchflavorispackedintotheselittlepatties.Thaigreencurryisasauceoflemongrass,ginger,chiles,andherbs.It’s spicy and fragrant, and turns pedestrian chicken patties into spicypowerhouses.

LemonSquaresRefreshingly tangy and buttery-crisp, a creamy citrus fillingmeetsnuttycookiegoodnessintheselighter,brightersquares.

PizzaRusticaA quick vegetarian tour of the Italian boot brings home theflavorsofasavoryveggie-packedpie.Extra-virginoliveoilisthesecretingredientinthetender,flakycrust.Ciaodown!

RamenNoodleBowlMiso, soy sauce, chile paste, and porcinimushrooms ramp up chicken noodlesoupwith a Japanese twist. Chewy noodles and deep, umami-rich broth—it’slikeasteamingbowlofcomfort.

PhillyCheesesteakOurversionof thesandwich thatputPhillyon thecomfort-foodmapkeeps itsmeaty, cheesy soul. Outwith the artificial cheese sauce, inwith a leanwhitesaucewith real cheese—just enough Parm-Regg and provolone to deliver full

satisfactionwithlesssodiumandsaturatedfat.

Tex-MexHashBrownCasseroleUseacast-iron skillet toget adeliciousbrownedcruston thebottomofthepotatoes,andthenbakethemwithsmokychorizounder a blanket of melty cheese. This approach is all abouttexture:crispgoldenoutside,starchygoodnesswithin.

BreadPuddingwithSaltedCaramelSauceA recipe makeover of the classic decadent dessert—breadcubes drenched in heavy cream and eggs—is trimmer andslimmer without sacrificing its velvety interior. Bourbon,vanilla,andcinnamonofferarich,smoky-spicedflavorpunchtothecreamysauce.

MoroccanChickenandButternutSquashSoupMoroccans take great comfort in theirwonderful tagines stewedwith fragrantspices.Thisdishisbasicallyataginethinnedtosoupconsistency,withcouscoustostarchitup.SugarybutternutsquashandmeatychickenthighsremindushowwellsweetandsavoryflavorsplaytogetherinMoroccancuisine.

PorkChopswithRoastedApplesandOnionsApples,pearlonions,butter,andfreshthymecombinetomakeasaucysidedishthat pairs perfectly with pork chops. Green beans with a mustard vinaigrettecompletetheeasyweeknightdinner.

TomatoTartThis popular brunch entrée checks in at less than 300 calories a serving. Asummeryspectacular,it’smeatfree—olivesaddsatisfyingrichness.

GrapefruitPoundCakeThere’s a surprising, exotic depth of flavor from thegrapefruit rind and the juice in the cake. A citrusy glazeaddsthefinishingtouch.

ChocolateCakewithFluffyFrostingSoft,fine-crumbed,moistchocolatecakegetsstartreatmentwithaglossyicing.Marshmallow creme is the key to themagnificent texture of this tangy-sweetfrosting.

Cranberry-WhiskeySourSlushIntensely delicious cocktail or icy dessert? You decide. This well-balancedcombination of high-quality liquor and tangy cranberries is fruity, boozy, andnot-too-sweet.

PhylloCupswithRicotta,Chèvre,andThymeThese delightfully crisp little hors d’oeuvres cups are filled with ricotta, goatcheese, and thyme. They’re the perfect predinner nibble to offer your guestsalongwithafluteoffizzyChampagne.

APRIL

40MEALSUNDER40MINUTES

We offer quick, simple, delicious menus to satisfyeveryweeknighthunger.Oryoucanbuildyourownmealsfrommains,salads,andsides.

USETHISMEALGUIDEtopickmenusthatsuityourweeknight fancy,andthenflagtherecipes.Or simply pick an entrée and juggle sides and sauces for your owncustommenu.Nutritioninformationfollowseveryrecipe.

$indicatesabudgetmealthatcostslessthan$15Vindicatesavegetarianmeal

CHICKENDINNERSMEALNO.1BlackenedChickenwithDirtyRiceAvocado–ButterLettuceSaladMEALNO.2ChickenandBroccoliRiceBowlSautéedButter-ThymeMushroomsMEALNO.3($)GrillPanChickenWhiteBBQSauceGarlickyAsparagus

WheatRollswithOrangeButterMEALNO.4GrillPanChickenMushroomSauceCreamedSpinachandMushroomsGarlicMashedPotatoes

FORSEAFOODLOVERSMEALNO.5Pecan-CrustedTroutCreamedSpinachandMushroomsSteamedSugarSnapPeasMEALNO.6Hazelnut-CrustedHalibutwithRoastedAsparagusRoastedRedPotatoesMEALNO.7($)ShrimpandPeaRiceBowlWheatRollswithOrangeButterMEALNO.8BasicStripedBassWarmBaconVinaigretteGarlicMashedPotatoesSautéedButter-ThymeMushrooms

SANDWICHNIGHTMEALNO.9($,V)Hummus-StuffedPitasSteamedSugarSnapPeas

MEALNO.10Pan-SearedFlankSteakCheddarCheeseSauceSourdoughtoastMixedGreensSaladMEALNO.11(V)GrilledVeggieandHummusWrapsAvocado–ButterLettuceSaladMEALNO.12(V)Open-FacedHummusSandwichesGarlickyAsparagusMEALNO.13(V)Hummus“Cheesesteak”HoagiesNapaCabbageSlawMEALNO.14RoastedPorkTenderloinTzatzikiPitabreadAvocado–ButterLettuceSalad

SALADMEALSMEALNO.15Romaine,Asparagus,andWatercressSaladwithShrimpWheatRollswithOrangeButterMEALNO.16AvocadoChickenSaladontortillachipsGarlickyAsparagusMEALNO.17TzatzikiChickenSaladonpitachips

MixedGreensSaladMEALNO.18CreamyTarragonChickenSaladonwhole-graincrackersSteamedSugarSnapPeasMEALNO.19($)ChickenandGreenBeanSaladoncrostiniRoastedRedPotatoes

MEATYMEALSMEALNO.20Pan-GrilledFlankSteakwithSoy-MustardSauceGarlickyAsparagusGarlicMashedPotatoesMEALNO.21($)Sausage-SpinachRiceBowlGarlickyAsparagusMEALNO.22Pan-SearedFlankSteakMushroomSauceGarlicMashedPotatoesButter-RoastedCarrotsMEALNO.23RoastedPorkTenderloinQuickGravyRoastedRedPotatoesSteamedSugarSnapPeas

GLOBALFUSIONS

MEALNO.24SesameTunawithEdamameandSobaNapaCabbageSlawMEALNO.25($)GrillPanChickenPonzuBrownRicewithSesameSautéedSnowPeasandPeppersMEALNO.26BasicStripedBassChimichurriRoastedRedPotatoesGarlickyAsparagusMEALNO.27SautéedShrimpSaffronAioliGarlicMashedPotatoesMixedGreensSalad

FIERYFLAVORSMEALNO.28($)SpicyBasilChickenBrownRicewithSesameSautéedSnowPeasandPeppersMEALNO.29SautéedShrimpWasabiCreamBrownRicewithSesameNapaCabbageSlawMEALNO.30

Tex-MexRiceBowlAvocado–ButterLettuceSaladMEALNO.31CrabCakeswithSpicyRémouladeMixedGreensSalad

HEALTHYPIZZASMEALNO.32(V)BeetSaladPizzaMEALNO.33($,V)Sunny-Side-UpPizzaMEALNO.34TunaSaladPizzaMEALNO.35SteakHousePizza

PASTADINNERSMEALNO.36($)CreamySpringPastaButter-RoastedCarrotsMEALNO.37ShrimpVodkaPastaCreamedSpinachandMushroomsMEALNO.38(V)Ricotta-SpinachPastaOrangeandOliveSalad

MEALNO.39PastaPorkBologneseSteamedSugarSnapPeasMEALNO.40GarlickyMeatballPastaAvocado–ButterLettuceSalad

NINEFASTANDEASYENTRÉESDishesforeverytaste,matchedwithsimplesidestogetahealthymealonthetablein30to40minutes.

KidFriendly•Quick&Easy•Vegetarian

CreamySpringPastaHands-on time: 30 min. Total time: 30 min. This dish is luxuriouslycreamy, but the pasta soaks up the sauce quickly. Be sure to serve itright away. Use refrigerated pasta to cut several minutes off the cooktime.ServewithButter-RoastedCarrots.

3quartswater2ouncesFrenchbreadbaguette,tornintopieces1tablespoonbutter

3garliccloves,mincedanddivided11/2cups(2-inch)diagonallycutasparagus1cupfrozengreenpeas6ouncesuncookedfettuccine2teaspoonsoliveoil1/3cupfinelychoppedsweetonion1tablespoonall-purposeflour1/4cupfat-free,lower-sodiumchickenbroth1cup1%low-fatmilk3ounces1/3-less-fatcreamcheese1 ounce grated fresh Parmigiano-Reggiano cheese, grated (about

1/4cuppacked)1/2teaspoonkoshersalt1/4teaspoonfreshlygroundblackpepper2tablespoonschoppedfreshtarragon

1.Bring3quartswatertoaboilinaDutchoven.2.Placetornbreadinafoodprocessor;processuntilcoarsecrumbsform.Meltbutterinalargeskilletovermedium-highheat.Add1garlicclovetopan;sauté1 minute. Add breadcrumbs, and sauté 3 minutes or until golden brown andtoasted. Remove breadcrumb mixture from pan; wipe pan clean with papertowels.3.Addasparagusandpeastoboilingwater;cook3minutesoruntilcrisp-tender.Removefrompanwithaslottedspoon.Rinseundercoldwater;drain.4.Addpastatoboilingwater;cook10minutesoruntilaldente.Drainandkeepwarm.5.Heat a large skillet overmedium heat. Add oil to pan; swirl to coat. Addonion and remaining 2 garlic cloves; cook 3 minutes or until tender, stirringfrequently.Place flour inasmallbowl;graduallywhisk inchickenbroth.Addbrothmixtureandmilktopan,stirringconstantlywithawhisk;bringtoaboil.Reduceheat;cook1minuteoruntilthickened.Removefromheat;addcheeses,salt,andpepper,stirringuntilcheesesmelt.Addpasta,asparagus,andpeas;tosswell. Sprinklewith breadcrumbs and tarragon. Serves 4 (serving size: about 1

1/4cups).CALORIES 408; FAT 13.8g (sat 6.7g, mono 4.5g, poly 1.1g); PROTEIN 17.6g; CARB 54g;FIBER 4.6g; CHOL 33mg; IRON 3.9mg; SODIUM 625mg; CALC 225mg REACH FORCONVENIENT, HIGH-FLAVOR INGREDIENTS—ASIAN SAUCES, BOLD SPICES, PUNGENTHERBS,ANDFRAGRANTNUTS—TOJAZZUPQUICKENTRÉES.

Quick&Easy

SpicyBasilChickenHands-on time: 19min. Total time: 19min.Substitute lower-sodiumsoysauceiffishsauceisdifficulttofind.Theflavorwon’tbeascomplex,but soy saucewill still add a salty note. You can also substitute thinlyslicedThaibirdchilesor jalapeño for thesambaloelek—or leave itoutcompletelyifyou’dratherenjoyamilddish.ServewithBrownRicewithSesameandSautéedSnowPeasandPeppers.

2teaspoonscanolaoil1/4cupmincedshallots3garliccloves,thinlysliced6(4-ounce)skinless,bonelesschickenthighs,cutinto1-inchpieces1tablespoonfishsauce2teaspoonssugar2teaspoonslower-sodiumsoysauce11/4teaspoonssambaloelek(suchasgroundfreshchilepaste)1teaspoonwater1/2teaspooncornstarch1/8teaspoonsalt1/3cupslicedfreshbasilleaves

1.Heatalargenonstickskilletovermedium-highheat.Addoiltopan;swirltocoat. Add shallots and garlic to pan; cook 30 seconds or until fragrant. Addchicken topan; cook13minutesoruntil chicken isdone.Combine fish sauceand next 6 ingredients in a small bowl, stirringwith awhisk.Add fish saucemixture to pan, and cook 1 minute or until mixture thickens, stirring to coatchicken.Removefromheat.Stirinbasil.Serves4(servingsize:3/4cup).CALORIES 291; FAT 15.2g (sat 3.7g, mono 6.4g, poly 3.6g); PROTEIN 31.3g; CARB 5.6g;FIBER0.1g;CHOL112mg;IRON1.9mg;SODIUM615mg;CALC31mgQuick&Easy

Pan-Grilled Flank Steak with Soy-MustardSauceHands-on time: 16 min. Total time: 16 min. Serve with GarlickyAsparagusandGarlicMashedPotatoes.

1poundflanksteak,trimmed3/8teaspoonkoshersalt1/4teaspoonfreshlygroundblackpepperCookingspray1teaspooncanolaoil11/2teaspoonsmincedfreshgarlic2tablespoonslower-sodiumsoysauce1teaspoonDijonmustard3/4teaspoonsugar11/2tablespoonsheavywhippingcream2tablespoonschoppedfreshcilantro,divided

1.Heatagrillpanoverhighheat.Sprinkle steakevenlywith salt andpepper.Lightlycoatsteakwithcookingspray.Addsteaktopan,andgrill5minutesoneachsideoruntildesireddegreeofdoneness.Letstand3minutes.2.Heatasmallskilletovermedium-highheat.Addoiltopan;swirltocoat.Addgarlic; cook 30 seconds or until fragrant. Add soy sauce,mustard, and sugar;cook 1 minute or until bubbly. Remove pan from heat. Stir in cream and 1tablespooncilantro.Cut steakdiagonallyacrossgrain into thin slices.Sprinklewithremaining1tablespooncilantro.Servesaucewithsteak.Serves4(servingsize:about3ouncessteakandabout1tablespoonsauce).CALORIES202;FAT9.7g(sat3.7g,mono3.6g,poly0.6g);PROTEIN25g;CARB2.3g;FIBER0.1g;CHOL45mg;IRON2mg;SODIUM541mg;CALC35mgQuick&Easy

CrabCakeswithSpicyRémoulade

Hands-ontime:20min.Totaltime:20min.ServewithMixedGreensSalad.

Crabcakes:1poundjumbolumpcrabmeat,shellpiecesremoved2tablespoonsfinelychoppedgreenbellpepper11/2tablespoonscanolamayonnaise1/4teaspoonblackpepper2greenonions,finelychopped1largeegg,lightlybeaten1cuppanko,divided2tablespoonscanolaoil,dividedRémoulade:1/4cupcanolamayonnaise2teaspoonsmincedshallots1teaspoonchoppedfreshtarragon1teaspoonchoppedfreshparsley11/2teaspoonsDijonmustard3/4teaspooncapers,chopped3/4teaspoonwhitewinevinegar1/4teaspoongroundredpepper

1. To prepare crab cakes, drain crabmeat on several layers of paper towels.Combinecrabmeat,bellpepper,andnext4ingredients,tossinggently.Stirin1/4cuppanko.Placeremaining3/4cuppankoinashallowdish.2.Dividecrabmixtureinto8equalportions.Shapeportionsinto3/4-inch-thickpatties; dredge in panko.Heat a large nonstick skillet overmedium-high heat.Add1 tablespoonoil; swirl tocoat.Add4dredgedpatties;cook3minutesoneachsideoruntilgolden.Removefrompan.Repeatprocedurewith remainingpattiesandoil.3. To prepare rémoulade, combine 1/4 cup mayonnaise and remainingingredients;servewithcrabcakes.Serves4(servingsize:2crabcakesandabout2tablespoonssauce).

CALORIES320;FAT17g(sat1.2g,mono8.7g,poly5g);PROTEIN26.8g;CARB11.7g;FIBER0.9g;CHOL166mg;IRON1.5mg;SODIUM555mg;CALC133mgQuick&Easy

Hazelnut-Crusted Halibut withRoastedAsparagusHands-ontime:28min.Total time:28min.Fish isagreatchoiceforquick dinners—most fillets cook to perfection in less than 10 minutes.You can use pecans, walnuts, or pine nuts in place of hazelnuts. Tostreamlineprep,roasttheasparagustogetherwiththesuggestedpotatosidedish.ServewithRoastedRedPotatoes.

1tablespoonbutter2teaspoonsextra-virginoliveoil,divided4(6-ounce)halibutfillets,skinned1eggwhite,lightlybeaten1/2teaspoonsalt,divided1/2teaspoonfreshlygroundblackpepper,divided1/2cupfinelychoppedhazelnuts2garliccloves,thinlysliced1poundasparagus,trimmedCookingspray1teaspoonchoppedfreshthyme4lemonwedges

1.Preheatovento400°.2.Heatbutterand1 teaspoonoil ina largenonstickskilletovermedium-highheat. Brush tops of fish fillets with egg white; sprinkle fish evenly with 1/4teaspoon salt and 1/4 teaspoon pepper. Coat tops of fish with nuts, pressinggently toadhere.Placehalfof fish,nuts sidedown, inpan;cook3minutesoruntil browned. Turn fish over; cook 4 minutes or until desired degree ofdoneness.

3.Combineremaining1teaspoonoliveoil,garlic,andasparagusonajelly-rollpan coatedwith cooking spray; toss to combine. Sprinkle with remaining 1/4teaspoon salt, remaining 1/4 teaspoon pepper, and thyme. Bake at 400° for 8minutes or until crisp-tender. Serve with fish and lemon wedges. Serves 4(servingsize:1fishfillet,about5asparagusspears,and1lemonwedge).CALORIES 356;FAT 18.1g (sat 3.4g, mono 10.2g, poly 2.8g);PROTEIN 41.2g;CARB 8.2g;FIBER4g;CHOL62mg;IRON4.7mg;SODIUM424mg;CALC131mgQuick&Easy

Sesame Tuna with Edamame andSobaHands-on time: 27 min. Total time: 27 min. Use all white sesameseedsifblackseedsareunavailable.ServewithNapaCabbageSlaw.

4ouncessoba(Japanesebuckwheatnoodles)1cupfrozenshellededamame(greensoybeans)2tablespoonslower-sodiumsoysauce11/2tablespoonsfreshlimejuice11/2tablespoonssweetchilisauce1tablespoondarksesameoil1/4cupchoppedfreshcilantro1tablespoonwhitesesameseeds1tablespoonblacksesameseeds4(6-ounce)U.S.yellowfinoralbacoretunasteaksCookingspray1/2teaspoonkoshersalt2teaspoonscanolaoil

1.Cooksobanoodlesaccordingtopackagedirections,omittingsaltandfat;addedamameforlast3minutes.Rinsewithwarmwater;drainwell.2.Combine2tablespoonssoysauce,limejuice,chilisauce,andsesameoilinamediumbowl.Addsobamixtureandcilantro;keepwarm.

3.Combine white and black sesame seeds in a shallow dish. Coat tuna withcookingspray,andsprinkleevenlywithsalt.Coatbothsidesofeachsteakwithsesame seeds, pressing gently to adhere. Heat a large nonstick skillet overmedium-high heat. Add oil to pan; swirl to coat. Add steaks to pan; cook 3minutes on each side or until desired degree of doneness. Slice tuna thinlyagainst grain. Servewith noodlemixture. Serves 4 (serving size: 1 tuna steakand3/4cupnoodlemixture).CALORIES 413;FAT 11.8g (sat 1.4g, mono 4.1g, poly 3.7g);PROTEIN 50.2g;CARB 26.7g;FIBER2.6g;CHOL77mg;IRON4.1mg;SODIUM606mg;CALC103mgQuick&Easy

Romaine, Asparagus, andWatercressSaladwithShrimpHands-on time: 17min. Total time: 17min. Serve withWheat RollswithOrangeButter.

1teaspoongratedlemonrind1/3cupfreshlemonjuice1/4cupchoppedfreshbasil11/2teaspoonspaprika1/2teaspoonsalt1/4teaspooncrushedredpepper1/4teaspoonblackpepper3garliccloves,minced4tablespoonsoliveoil,divided1poundpeeledanddeveinedlargeshrimp2cups(1-inch)cutasparagus7cupstornromainelettuce1cuptrimmedwatercress

1.Combinefirst8ingredients;graduallywhiskin3tablespoonsoil.2.Heatalargeskilletovermedium-highheat.Addremaining1tablespoonoilto

pan; swirl to coat. Add shrimp; cook 2 minutes. Add juice mixture; cook 1minute. Stir in asparagus. Place romaine in a large bowl; add shrimpmixture,andtoss.Dividesaladamong4plates;topeachwith1/4cupwatercress.Serves4(servingsize:2cups).CALORIES 281; FAT 16g (sat 2.3g, mono 10.2g, poly 2.5g); PROTEIN 26.2g; CARB 9.8g;FIBER3.8g;CHOL172mg;IRON5.4mg;SODIUM476mg;CALC126mgKidFriendly•Quick&Easy

Pecan-CrustedTroutHands-ontime:18min.Totaltime:18min.Breadingthefleshsideofthefishallowstheskintocrispupontheotherside.ServewithCreamedSpinachandMushroomsandSteamedSugarSnapPeas.

2tablespoonsall-purposeflour1/4cupnonfatbuttermilk1/3cuppecanhalves,ground1/3cuppanko(Japanesebreadcrumbs)4(6-ounce)troutfillets,divided1/2teaspoonsalt1/4teaspoonfreshlygroundblackpepper1tablespoonbutter,divided1tablespoonoliveoil,divided1tablespoonchoppedfreshparsley4lemonwedges

1.Placeflourinashallowdish.Placebuttermilkinadish.Combinepecansandpankoinadish.Sprinklefishwithsaltandpepper.Dredgefleshsideof2filletsinflour;dipinbuttermilk.Dredgeinpankomixture.2.Melt11/2teaspoonsbutterinalargenonstickskilletovermedium-highheat.Add11/2teaspoonsoil.Adddredgedfillets,crust-sidedown;cook3minutesoneach side or until done. Remove from pan. Repeat procedure with remainingflour,buttermilk,pankomixture,fillets,butter,andoil.Topevenlywithparsley.Servewithlemonwedges.Serves4(servingsize:1filletand1lemonwedge).

CALORIES 355;FAT 20.1g (sat 6.3g, mono 7.5g, poly 4.6g);PROTEIN 32.7g;CARB 10.8g;FIBER1.3g;CHOL106mg;IRON1mg;SODIUM439mg;CALC144mgQuick&Easy

BlackenedChickenwithDirtyRiceHands-ontime:29min.Totaltime:29min.ServewithAvocado–ButterLettuceSalad.

Rice:1tablespoonoliveoil1/3cupchoppedonion1/3cupchoppedcelery1/3cupchoppedgreenbellpepper1tablespoonchoppedfreshthyme1cuplong-grainwhiterice2teaspoonspaprika1/4teaspoongroundredpepper3garliccloves,minced2cupswater1/4teaspoonkoshersaltCookingspray4ounceschickenlivers,finelychopped2greenonions,thinlysliced1/8teaspoonhotpeppersauceChicken:11/2teaspoonsgroundcumin1teaspoonsmokedpaprika1teaspoongroundcoriander1/2teaspoonkoshersalt1/2teaspoonblackpepper1/4teaspoongroundredpepper4(6-ounce)skinless,bonelesschickenbreasthalves

2teaspoonsoliveoil1/2cupfat-free,lower-sodiumchickenbroth

1.Topreparerice,heatamediumsaucepanovermedium-highheat.Addoiltopan;swirltocoat.Addonionandnext3ingredients;sauté4minutes.Addrice,paprika,1/4teaspoonredpepper,andgarlic;sauté1minute.Add2cupswaterand 1/4 teaspoon salt; bring to a boil. Reduce heat, cover, and simmer 12minutes.Letstand5minutes.2.Heatamediumskilletovermedium-highheat.Coatpanwithcookingspray.Addlivers;sauté4minutesoruntillightlybrownedandcookedthrough.Stiringreenonions.Addlivermixtureandhotpeppersaucetorice;fluffwithafork.3.Preheatovento400°.4.Topreparechicken,combinecuminandnext5ingredients;rubevenlyoverchicken.Heatalargeovenproofskilletovermedium-highheat.Addoiltopan;swirl tocoat.Addchicken topan;cook3minutes.Turnchicken;placepan inoven.Bakeat400°for6minutesoruntilchickenisdone.Removechickenfrompan.Addbroth topan;bring toaboil.Cookuntil liquid is reduced to1/4cup(about2minutes).Spoonsauceoverchicken;servewithrice.Serves4(servingsize:1chickenbreasthalf,about2/3cuprice,and1tablespoonsauce).CALORIES 467; FAT 10g (sat 1.9g, mono 5.1g, poly 1.7g); PROTEIN 48.7g; CARB 42.2g;FIBER2.6g;CHOL196mg;IRON6.9mg;SODIUM557mg;CALC65mg

SPEEDYSIDES&SALADSMatch thesewith almost anymain dish, or see themenus in theMealGuide.

KidFriendly•MakeAhead

WheatRollswithOrangeButterHands-ontime:3min.Totaltime:8min.

2teaspoonsunsaltedbutter,softened1teaspoonhoney1/2teaspoongratedorangerind4(1-ounce)whole-wheatdinnerrolls

1. Combine butter, honey, and rind; stir well. Serve each roll with buttermixture.Serves4(servingsize:1rollandabout3/4teaspoonbutter).CALORIES98;FAT3.3g(sat1.5g,mono0.8g,poly0.7g);PROTEIN2.5g;CARB16g;FIBER2.2g;CHOL5mg;IRON0.7mg;SODIUM136mg;CALC32mgKidFriendly•Quick&Easy•Vegetarian

GarlicMashedPotatoesHands-ontime:10min.Totaltime:30min.

2poundscubedpeeledredpotatoes2garliccloves,halved1/2cup2%reduced-fatmilk1tablespoonbutter1/4teaspoonsalt1/4teaspoonfreshlygroundblackpepper

1.Placepotatoesandgarlicinamediumsaucepan;coverwithcoldwater.Bringtoaboil.Reduceheat,andsimmer12minutesoruntilpotatoesareverytender.Drain. Return potatomixture to pan. Addmilk, 1 tablespoon butter, salt, andblack pepper; mash with a potato masher to desired consistency. Serves 4(servingsize:about1cup).CALORIES202;FAT3.8g(sat2.3g,mono0.9g,poly0.3g);PROTEIN5.4g;CARB38.1g;FIBER3.9g;CHOL10mg; IRON1.7mg;SODIUM194mg;CALC63mgBUSYCOOKSCANWORKINREAL MASHED POTATOES OR ROASTED FRESH CARROTS! GET THE VEGGIESCOOKING,ANDTHENSETABOUTPULLINGTHERESTOFTHEMEALTOGETHER.


Butter-RoastedCarrotsHands-ontime:5min.Totaltime:20min.

2cups(2-inch)diagonallycutcarrot1tablespoonbutter,melted1teaspoonoliveoil1/4teaspoonkoshersalt1/4teaspoonblackpepperCookingspray

1.Preheatovento425°.2.Combine first 5 ingredients on a baking sheet coated with cooking spray.Bakeat425°for15minutes.Serves4(servingsize:about1/2cup).CALORIES 61;FAT 4.2g (sat 2g,mono 1.6g, poly 0.3g);PROTEIN 0.6g;CARB 5.9g;FIBER1.7g;CHOL8mg;IRON0.2mg;SODIUM183mg;CALC22mgQuick&Easy•Vegetarian

MixedGreensSaladHands-ontime:5min.Totaltime:5min.

Fordelicatezucchiniandyellowsquashribbons,drawavegetablepeelerdown the length of the squash. For paper-thin shavings, use amandoline.

6cupsmixedbabysaladgreens1cupshavedsummersquash(suchaszucchiniandyellowsquash)1/3cupthinlyslicedradishes3tablespoonsbottledItalianvinaigrettedressing

1.Combinegreens,squash,radishes,andvinaigretteinalargebowl;tossgently

tocoat.Serves4(servingsize:about11/2cups).CALORIES36;FAT1.6g(sat0.1g,mono1.1g,poly0.1g);PROTEIN1.9g;CARB6g;FIBER2g;CHOL0mg;IRON2.8mg;SODIUM214mg;CALC67mgQuick&Easy•Vegetarian

SautéedButter-ThymeMushroomsHands-ontime:17min.Totaltime:17min.

1tablespoonbutter1tablespooncanolaoil1/4cupfinelychoppedshallots3/8teaspoonsalt2(8-ounce)packagespreslicedcreminimushrooms1/3cupdrywhitewine4teaspoonschoppedfreshthyme

1.Melt butter in a large skillet overmedium-high heat.Add oil and shallots;cook1minuteoruntiltender.Addsaltandmushroomstopan;cook13minutesoruntilmushroomsarebrownandliquidevaporates.Addwine topan;cook2minutesoruntil liquidalmost evaporates.Stir in thyme, andcook30 seconds.Serves4(servingsize:1/2cup).CALORIES103;FAT6.5g(sat2.1g,mono3g,poly1.2g);PROTEIN3.2g;CARB6.8g;FIBER0.8g;CHOL8mg;IRON0.7mg;SODIUM250mg;CALC29mgQuick&Easy•MakeAhead•Vegetarian

NapaCabbageSlawHands-ontime:15min.Totaltime:25min.

1tablespoonlower-sodiumsoysauce1tablespoondarksesameoil1tablespoonricevinegar11/2teaspoonssweetchilisauce1teaspoongratedpeeledfreshginger

1/4teaspooncrushedredpepper2cupsthinlyslicedNapacabbage1/2cupjulienne-cutyellowsquash1/2cupmatchstick-cutcarrot1/4cupdiagonallycutgreenonions

1.Combinefirst6ingredientsinalargebowl.Addremainingingredients;tosswell.Letstand10minutes.Serves4(servingsize:3/4cup).CALORIES52;FAT3.5g(sat0.5g,mono1.4g,poly1.5g);PROTEIN1.1g;CARB4.4g;FIBER1.4g;CHOL0mg;IRON0.2mg;SODIUM117mg;CALC43mgSPEEDYSALADSNEEDNOTBEBORING.FRESHAVOCADOANDONIONSADDCREAMANDCRUNCHTOGREENS.CHILISAUCEPERKSUPAFASTNAPACABBAGESLAW.

Quick&Easy•Vegetarian

Avocado–ButterLettuceSaladHands-ontime:10min.Totaltime:20min.

1cupthinlyslicedredonion2tablespoonsoliveoil1tablespoonfreshlimejuice1/4teaspoonsalt1/4teaspoonblackpepper3cupstornbutterlettuce1cupslicedavocado

1.Combinefirst5ingredientsinalargebowl.Letstand10minutes.Addlettuceandavocado;tossgently.Serves4(servingsize:1cup).CALORIES119;FAT9.7g(sat1.4g,mono6.6g,poly1.2g);PROTEIN1.9g;CARB8.3g;FIBER4.4g;CHOL0mg;IRON0.9mg;SODIUM154mg;CALC28mgQuick&Easy•Vegetarian

SautéedSnowPeasandPeppersHands-ontime:4min.Totaltime:12min.

2teaspoonsdarksesameoil,divided21/2cupsfreshsnowpeas,trimmed1cupthinlyslicedredbellpepper1/4teaspoonsalt1/8teaspoonfreshlygroundblackpepper

1.Heatalargeskilletovermedium-highheat.Add1teaspoonsesameoiltopan;swirl to coat.Add snowpeas andbell pepper to pan; sauté 4minutes or untilvegetablesarecrisp-tender,stirringoccasionally.Removepanfromheat.Drizzlevegetablemixturewithremaining1teaspoonsesameoil.Sprinklewithsaltand

blackpepper,andtosswelltocombine.Serves4(servingsize:about3/4cup).CALORIES 46;FAT 2.4g (sat 0.4g,mono 0.9g, poly 1g);PROTEIN 1.4g;CARB 4.8g;FIBER1.6g;CHOL 0mg; IRON 1mg;SODIUM 150mg;CALC 19mg TAKE A TIP FROM THE BESTCHEFS:BUYTHEBESTPOSSIBLEFRESHINGREDIENTS.THEYOFTENNEEDTHELEASTHELPANDFUSSINTHEKITCHEN.


SteamedSugarSnapPeasHands-ontime:4min.Totaltime:12min.Fresh,crunchy,and(asthenameimplies)remarkablysweet,thesesnappeasareaversatilespringsidedish.Withmint,theflavorsarebright;withtarragon,theygoslightlyearthy.

3cupsfreshsugarsnappeas1tablespoonchoppedfreshmintortarragon1tablespoonbutter1/8teaspoonsalt1/8teaspoonfreshlygroundblackpepper

1. Steam peas 5 minutes or until crisp-tender; drain. Combine peas, mint ortarragon,butter,salt,andpepper;tosswell.Serves4(servingsize:3/4cup).CALORIES 46;FAT 3g (sat 1.8g,mono 0.8g, poly 0.2g);PROTEIN 1.4g;CARB 3.7g;FIBER1.3g;CHOL8mg;IRON1mg;SODIUM96mg;CALC22mgKidFriendly•Quick&Easy•Vegetarian

BrownRicewithSesameHands-ontime:4min.Totaltime:18min.

1cupuncookedinstantbrownrice2tablespoonsfreshlimejuice1/4teaspoonsalt1tablespoontoastedsesameseeds

1.Cookriceaccordingtopackagedirections,omittingfat.Stirinjuiceandsalt.Sprinklewithseeds.Serves4(servingsize:about3/4cup).CALORIES187;FAT2.5g(sat0.4g,mono0.9g,poly1g);PROTEIN4.4g;CARB36.7g;FIBER3.1g;CHOL0mg;IRON1mg;SODIUM153mg;CALC39mgQuick&Easy•Vegetarian

GarlickyAsparagusHands-ontime:7min.Totaltime:15min.

1poundasparagusspears,trimmed1tablespoonoliveoil2garliccloves,thinlysliced1/8teaspoonsalt1/8teaspoonblackpepper

1.Steamasparagus4minutesoruntilcrisp-tender.2.While asparagus steams, heat a large skillet overmedium heat. Add oil topan; swirl to coat. Add garlic; cook 2 minutes or until fragrant, stirringfrequently. Add asparagus, salt, and pepper, and toss to combine. Serves 4(servingsize:about3ouncesasparagus).CALORIES57;FAT3.4g(sat0.5g,mono2.5g,poly0.4g);PROTEIN2.5g;CARB5.4g;FIBER2.5g;CHOL0mg;IRON0.5mg;SODIUM74mg;CALC27mgKidFriendly•Quick&Easy•Vegetarian

RoastedRedPotatoesHands-ontime:4min.Totaltime:30min.

1tablespoonoliveoil1/4teaspoonkoshersalt1/4teaspoonblackpepper2shallots,thinlysliced1(20-ounce)bagrefrigeratedpotatowedges

1.Preheatovento400°.2.Combineallingredientsonalargejelly-rollpan;tosswell.Roastat400°for20minutesoruntildone,stirringafter15minutes.Serves4(servingsize:about3/4cup).

CALORIES123;FAT3.4g(sat0.5g,mono2.5g,poly0.4g);PROTEIN3.8g;CARB18.8g;FIBER3.5g;CHOL0mg;IRON0.7mg;SODIUM269mg;CALC1mgQuick&Easy•Vegetarian

CreamedSpinachandMushroomsHands-on&totaltime:19min.

4teaspoonscanolaoil,divided8ouncesslicedcreminimushrooms1(10-ounce)packagebabyspinach1/3cupfinelychoppedshallots2teaspoonsmincedfreshgarlic3/4cupfat-freemilk1tablespoonall-purposeflour3/8teaspoonsalt1/4teaspoonfreshlygroundblackpepperDashofnutmeg21/2ounces1/3-less-fatcreamcheese

1.Heatalargeskilletovermedium-highheat.Add11/2teaspoonsoil;swirltocoat. Add mushrooms; cook 6 minutes or until liquid evaporates. Removemushrooms from pan. Add 1 1/2 teaspoons oil to pan; swirl to coat. Addspinach;cook1minuteoruntilspinachwilts.Removefromheat.2.HeataDutchovenovermediumheat.Addremaining1teaspoonoil;swirltocoat.Addshallotsandgarlic;cook1minute,stirringconstantly.Combinemilkandflour,stirringwithawhisk.Addmilkmixture,salt,pepper,andnutmegtopan; bring to a boil, stirring constantly. Cook 3 minutes or until thickened,stirring constantly.Add cheese; stir until cheesemelts andmixture is smooth.Addmushroomsandspinachtomilkmixture,andtossgentlytocoat.Serves6(servingsize:1/2cup).CALORIES102;FAT6.1g(sat1.8g,mono2.7g,poly1.1g);PROTEIN4.8g;CARB8.1g;FIBER1.4g;CHOL9mg;IRON1.7mg;SODIUM241mg;CALC111mgQuick&Easy•Vegetarian

OrangeandOliveSaladHands-on&totaltime:13min.

2tablespoonsextra-virginoliveoil1tablespoonfreshlemonjuice11/2teaspoonshoney1/4teaspoonblackpepper1/8teaspoonsalt4cupstornBibblettuce1cupfreshorangesections1/2cupslicedfennelbulb1ounceoil-curedolives,halved

1.Combinefirst5ingredientsinalargebowl.Addremainingingredients;tossgently.Serves4(servingsize:about1cup).CALORIES118;FAT9.5g(sat1.5g,mono4.9g,poly0.8g);PROTEIN1.3g;CARB10.3g;FIBER3.1g;CHOL0mg;IRON0.9mg;SODIUM249mg;CALC43mg

SIMPLE10-MINUTESAUCESSupersimplewaystojazzupchicken,beef,fish,andveggies.Manyneednocooking!

Quick&Easy•MakeAhead•Vegetarian

TzatzikiTaste and Texture: Yogurt sauce with a Greek accent: chunky fromgratedcukes,fragrantfromdill,andpungentfromfreshgarlic.Tips:Avoidgarliccloveswithgreensprouts inside—they’llbebitter.BesuretoreachforGreekyogurttoachievethecreamiesttexture.Try with:Beef, lamb, or chicken kebabs; pita sandwiches or burgers;cruditésorbakedpitachips.

3/4cupplainlow-fatGreekyogurt1/4cupgratedpeeledEnglishcucumber1tablespoonchoppedfreshdill2teaspoonsredwinevinegar1/4teaspoonsalt1/8teaspoonblackpepper2garliccloves,minced

1. Combine all ingredients in a medium bowl. Serves 4 (serving size: 3tablespoons).CALORIES36;FAT1g(sat0.8g,mono0g,poly0g);PROTEIN4.4g;CARB2.7g;FIBER0.1g;CHOL3mg;IRON0.1mg;SODIUM162mg;CALC50mgQuick&Easy•MakeAhead•Vegetarian

ChimichurriTaste and Texture: This classic Argentinian meat condiment is brightwithatouchofheat.

Tips:Usethefreshestherbsforthebestflavor.Sticktotheleavesandtrynottoincorporatethethickstems,whichcantastebitter.Try with:Grilled steak, chicken, or fish; roasted leg of lamb; roastedpotatoesorbabycarrots;sandwichesasadippingsauce;grilledbread;rawoystersonthehalfshell.ToYourHealth:Asmidgenofheart-smartoliveoilistheonlysignificantsourceoffat.

1cupfreshflat-leafparsleyleaves1cupfreshcilantroleaves1/4cupfreshoreganoleaves2garliccloves1/2teaspoongratedlimerind2tablespoonsfreshlimejuice2tablespoonsextra-virginoliveoil1/4teaspoonsalt1/4teaspooncrushedredpepper

1.Place first 4 ingredients in a food processor; process until finely chopped.Addlimerindandremainingingredientstoherbmixture;processuntilherbsarevery finely chopped and mixture is well combined. Serves 4 (serving size: 2tablespoons).CALORIES79;FAT7.2g(sat1g,mono5g,poly0.9g);PROTEIN0.9g;CARB4.2g;FIBER1.9g;CHOL0mg;IRON2.4mg;SODIUM155mg;CALC73mgQuick&Easy

MushroomSauceTasteandTexture:Plentyofsautéedmushroomsgivethissaucedeep,meaty, umami flavor, balanced by a touch of acid from white wine.Medium-bodiedtexture.Tips:Makesurethesauceisbubblingasitcookssothecornstarchcaneffectively thicken it. A couple of tablespoons of butter round out theflavorsandaddrichnesstothissauce.Try with:Steak; roasted or grilled chicken or pork; mashed potatoes;

shepherd’spiefilling;hotcookedriceoreggnoodles.

Cookingspray1(8-ounce)packagepreslicedmushrooms1teaspoonchoppedfreshthyme1/2cupfat-free,lower-sodiumchickenbroth1/4cupwhitewine2teaspoonscornstarch1/8teaspoonsalt1/8teaspoonblackpepper2tablespoonsbutter

1.Heatalargeskilletovermedium-highheat.Coatpanwithcookingspray.Addmushrooms and thyme to pan; sauté 4minutes or untilmushrooms are lightlybrowned. Stir in broth, wine, cornstarch, salt, and pepper; cook 2 minutes oruntil sauce is slightly thickened. Remove from heat; add butter, stirring untilbuttermelts.Serves8(servingsize:about3tablespoons).CALORIES37;FAT2.9g(sat1.8g,mono0.8g,poly0.1g);PROTEIN0.8g;CARB1.9g;FIBER0.2g;CHOL8mg;IRON0.2mg;SODIUM87mg;CALC7mgQuick&Easy•MakeAhead•Vegetarian

WasabiCreamTasteandTexture:Forward,horseradish-yheatfromwasabi(aclassicJapaneseflavoring),withpleasanttangfromsourcreamandlime.Thickconsistency,greatfordolloping.Tips:Besuretousewasabipasteratherthanpowder.Try with:Grilled or roasted beef, chicken, or pork; sautéed or grilledshrimp;bakedpotato;rawveggies.

1cupreduced-fatsourcream2tablespoonschoppedfreshcilantro2tablespoonsfreshlimejuice2teaspoonswasabipaste

1.Combineallingredientsinabowl.Serves8(servingsize:2tablespoons).CALORIES 57;FAT 3.9g (sat 2.4g,mono 1g, poly 0.2g);PROTEIN 1.4g;CARB 3.1g;FIBER0.1g;CHOL16mg;IRON0mg;SODIUM43mg;CALC50mg

SIMPLEPARTNERS,SIMPLESAUCES

Fish, chicken, and more, pan-cooked. Match them with a sauce thatstrikesyourfancy.

BASICSTRIPEDBASS

Heat a grill pan overmedium-high heat. Coat pan with cooking spray.Sprinkle 4 (6-ounce) striped bass filletswith 1/2 teaspoon salt and 1/4teaspoon freshlygroundblackpepper.Add fish topan;cook4minutesoneachsideoruntildesireddegreeofdoneness.Serves4(servingsize:1fillet).CALORIES159;FAT3.8g(sat0.8g);SODIUM403mg

GRILLPANCHICKEN

Heat a grill pan overmedium-high heat. Coat pan with cooking spray.Sprinkle 4 (6-ounce) skinless, boneless chicken breast halves with 1/2teaspoon salt and 1/4 teaspoon freshly ground black pepper. Addchicken to pan; cook 6 minutes on each side or until done. Serves 4(servingsize:1breasthalf).CALORIES183;FAT4g(sat1.1g);SODIUM373mg

SAUTÉEDSHRIMPHeat a large nonstick skillet overmedium-high heat. Add 1 tablespoonoliveoiltopan;swirltocoat.Sprinkle1/2teaspoonfreshlygroundblackpepper and 1/4 teaspoon salt over 1 1/2 pounds large peeled anddeveinedshrimp.Addshrimptopan;cook2minutesoneachsideoruntilshrimparedone.Serves4(servingsize:about6ounces).CALORIES211;FAT6.3g(sat1g);SODIUM399mg

ROASTEDPORKTENDERLOIN

Sprinkle1/2teaspoonsaltand1/4teaspoonfreshlygroundblackpepperover1 (1-pound)pork tenderloin.Heata largeskilletovermedium-highheat.Add1 tablespoonoliveoil topan; swirl to coat.Addpork topan;cook3minutes,browningonallsides.Bakeporkat400°for17minutesoruntila thermometer registers145°.Letstand10minutes;cutacrossthegrainintothinslices.Serves4(servingsize:about3ounces).CALORIES170;FAT7.5g(sat1.9g);SODIUM338mg

PAN-SEAREDFLANKSTEAK

Heat a grill pan overmedium-high heat. Coat pan with cooking spray.Sprinkle1(1-pound)flanksteakwith1/2teaspoonsaltand1/2teaspoonfreshlygroundblackpepper.Addsteaktopan;cook8minutesoneachsideoruntildesireddegreeofdoneness.Letsteakstand10minutes;cutsteakdiagonallyacrossthegrainintothinslices.Serves4(servingsize:3ounces).

CALORIES152;FAT5.5g(sat2.3g);SODIUM341mg


SaffronAioliTasteandTexture:Garlicky,withsaffron’sfainthoney-vanillasweetnessbalancedbyalightbitterness.Thickandcreamy.Tips:Saffron doesn’t fully release its color, flavor, or fragrance until itblendswithwarmliquid,whichiswhyyoumakethesaffron-waterblendinthemicrowave.Trywith:Poached,grilled,sautéed,orroastedfinfish;scallops,shrimp,or lobster; toasted bread; oven fries; steamed or sautéed asparagus,broccoli,orcarrots.

11/2tablespoonswater1/8teaspooncrushedsaffronthreads1garlicclove,minced1/2cupcanolamayonnaise1teaspoonfreshlemonjuice

1.Combine first 3 ingredients in a smallmicrowave-safe bowl;microwave atHIGH30seconds.Coolslightly.Stirinmayonnaiseandjuice,stirringuntilwellblended.Serves8(servingsize:1tablespoon).CALORIES46;FAT4.5g(sat0g,mono2.5g,poly1.5g);PROTEIN0g;CARB0.2g;FIBER0g;CHOL0mg;IRON0mg;SODIUM90mg;CALC1mgKidFriendly•Quick&Easy•Vegetarian

CheddarCheeseSauceTaste and Texture:Amild, kid-friendly sauce with a subtle tang fromsharpcheddar.Tips:Removefromheat,andthenstir in thecheesetoensurethat thesaucedoesn’tcurdle.Theflourhelpsstabilizethedairymixture,butifit’sboiledafterthecheeseisadded,thesaucewillseparateorcurdle.Try with: Steamed or sautéed veggies; baked potatoes; roast beefsandwiches;pasta.ToYourHealth:This slimmed-downsauceboastsa fractionof the fatyou’dfindinregularorprocessedcheesesauces.

1cup1%low-fatmilk,divided4teaspoonsall-purposeflour1/4teaspoonsalt1.5ouncessharpcheddarcheese,shredded(about1/3cup)1/4teaspoonfreshlygroundblackpepper

1.Combine 1/4 cup milk and flour in a saucepan; stir with a whisk. Stir inremaining 3/4 cup milk and salt; bring to a boil over medium heat, stirringfrequently. Reduce heat to low; simmer 2minutes or until slightly thickened,stirringconstantly.Remove fromheat.Stir in cheese andpepper, stirringuntilcheesemelts.Serves8(servingsize:11/2tablespoons).CALORIES37;FAT1.9g(sat1.2g,mono0.5g,poly0.1g);PROTEIN2.3g;CARB2.6g;FIBER0.1g;CHOL6mg;IRON0.1mg;SODIUM115mg;CALC71mgQuick&Easy•MakeAhead

Ponzu

Taste and Texture: Salty, tangy, lightly sweet, with a little heat; atraditionalJapanesesauce.Tips: Ifmirin is unavailable, you can substitute 1 tablespoon ricewinevinegarand1tablespoonwateror2tablespoonsdrysherry—justbumpupthesugarto2teaspoons.Try with:Rice; Asian noodles like soba and udon; beef and chicken;shrimp;scallops;sushi.ToYourHealth:Huge flavor,no fat.Butsodium isa littlehigh,sousesparinglyifthat’syourdietaryconcern.

1tablespoonchoppedgreenonions3tablespoonsfreshlemonjuice2tablespoonsmirin(sweetricewine)2tablespoonslower-sodiumsoysauce1teaspoonbrownsugar1/4teaspooncrushedredpepper1/4teaspoonfishsauce

1.Combine all ingredients in a bowl; stir with awhisk until sugar dissolves.Serves4(servingsize:2tablespoons).CALORIES 30;FAT 0g;PROTEIN 0.6g;CARB 5.2g;FIBER 0.1g;CHOL 0mg; IRON 0.1mg;SODIUM225mg;CALC5mgKidFriendly•Quick&Easy

QuickGravyTasteandTexture:Thelightlymeaty,flour-thickenedchickenbrothbaseis enriched with cream cheese for a smooth, medium-bodied, herb-fleckedsauce.Tips:Bringyourcreamcheesetoroomtemperaturebeforestirringitintothe sauce—it blends more smoothly this way, without clumping orcurdling.Trywith:Grilled or roasted chicken, pork, or turkey;meatballs; potpiefillings;mashedpotatoes,savorybreadpudding,orovenfries.

1cupfat-free,lower-sodiumchickenbroth,divided1tablespoonall-purposeflour2tablespoonsmincedshallots1bayleaf1tablespoonchoppedfreshflat-leafparsley2tablespoons1/3-less-fatcreamcheese1/8teaspoonblackpepper

1.Combine 1/4 cup broth and flour in a small saucepan, stirringwell with awhisk.Stirinremaining3/4cupchickenbroth,shallots,andbayleaf;bringtoaboil. Reduce heat; simmer 3 minutes or until slightly thickened, stirringconstantly. Let stand 1 minute; discard bay leaf. Stir in parsley, cheese, andpepper,stirringuntilcheesemelts.Serves4(servingsize:about3tablespoons).CALORIES 30;FAT 1.6g (sat 1g,mono 0.4g, poly 0.1g);PROTEIN 1.1g;CARB 2.9g;FIBER0.1g;CHOL5mg;IRON0.2mg;SODIUM142mg;CALC9mgQuick&Easy•MakeAhead•Vegetarian

WhiteBBQSauceTaste and Texture:An Alabama staple condiment—peppery, creamy,andtangy.Tips:Freshgroundpepper iskeyinthissauce—it’smeanttobea littlespicy.Try with:Grilled, roasted, or smoked chicken; shredded cabbage (forcoleslaw);chickenorturkeysandwiches.

1cupcanolamayonnaise1/4cupwhitevinegar1teaspoonfreshlygroundblackpepper1/4teaspoonsalt

1. Combine all ingredients in a medium bowl. Serves 16 (serving size: 1tablespoon).CALORIES 100;FAT 11g (sat 1g, mono 6g, poly 3g);PROTEIN 0g;CARB 0.1g;FIBER 0g;

CHOL5mg;IRON0mg;SODIUM136mg;CALC1mgKidFriendly•Quick&Easy

WarmBaconVinaigretteTasteandTexture:Salty,smoky,andtart.Thin-bodied.Tips:Add theoil slowly, dropbydropat first, stirring constantlywithawhisktogetanemulsion.Mustardisanemulsifierandhelpsstabilizetheblend.Trywith:Main-dishgreensaladwithshreddedrotisseriechicken;grilledor roastedchickenor trout;searedscallops;steamedorsautéedgreenbeansorasparagus;roastedBrusselssprouts.

4center-cutbaconslices2tablespoonschoppedshallots3tablespoonsredwinevinegar1teaspoonDijonmustard1/4teaspoonblackpepper1/8teaspoonsugar3tablespoonsoliveoil

1.Heatamediumnonstick skilletovermediumheat.Addbacon topan;cookuntil crisp. Remove bacon, reserving 1 1/2 tablespoons drippings in pan.Crumblebacon.Addcrumbledbaconandshallotstopan;cook1minute,stirringfrequently. Remove from heat, and stir in vinegar and next 3 ingredients.Graduallyaddoiltovinegarmixture,stirringconstantlywithawhisk.Serves8(servingsize:1tablespoon).CALORIES59;FAT5.7g(sat1g,mono3.7g,poly0.5g);PROTEIN1.1g;CARB0.7g;FIBER0g;CHOL3mg;IRON0.1mg;SODIUM59mg;CALC2mg

ALMOSTINSTANTDESSERTS

Extra!Extra!Weput togethera fewsweetsalongparfait, pudding,andsundaelines—theperfectpunctuationtoanyquickmeal.

KidFriendly•Quick&Easy•MakeAhead

Last-MinuteTropicalSherbetHands-ontime:12min.Totaltime:12min.

Frozen fruit and yogurt get whirred together to make a tangy sherbetthat’s thetextureofsoft-serve.Youcanmakeitahead,butdon’t freezeovernight;themixturewillbecomeicy.

1(12-ounce)packagefrozenmangochunks(about21/2cups)1cupfrozenpineapplechunks1(6-ounce)cartonlemonlow-fatyogurt1teaspoongratedlimerind

1.Removemangoandpineapplefromfreezer,andletstandatroomtemperature10 minutes. Place mango, pineapple, yogurt, and rind in a food processor;processuntilsmooth.Serveimmediately(forsoft-servetexture),orfreezeinanairtightcontainer1hourand30minutes(for firmer texture).Serves4(servingsize:3/4cup).CALORIES 144;FAT 0.6g (sat0.4g,mono0.2g,poly0g);PROTEIN 3g;CARB 34.1g;FIBER2.5g;CHOL2mg;IRON0.3mg;SODIUM78mg;CALC29mgKidFriendly•Quick&Easy

Mango-GingerParfaitsHands-ontime:12min.Totaltime:12min.

2cupsplain2%reduced-fatGreekyogurt2tablespoonsmascarponecheese

2tablespoonsbrownsugar2tablespoonsfreshlimejuice2peeledmangoes,chopped1/4cupgingersnapcrumbs2tablespoonsflakedsweetenedcoconut,toasted

1.Combine2cupsyogurtandmascarpone.2.Combinesugar,limejuice,andmango.3.Combinegingersnapsandcoconut.4.Place1/4cupyogurtmixtureintoeachof4parfaitglasses.Topwith1/4cupmangomixtureand11/2teaspoonsgingersnapmixture.Repeatlayers.Serves4(servingsize:1parfait).CALORIES 270;FAT 10.5g (sat 5.9g, mono 2.6g, poly 0.3g);PROTEIN 11.5g;CARB 35.9g;FIBER 2.2g; CHOL 25mg; IRON 0.7mg; SODIUM 95mg; CALC 118mg A small amount ofmascarponecheesegivestheMango-GingerParfaitsrichness.

KidFriendly•Quick&Easy

Greek Yogurt with Warm BerrySauceHands-ontime:10min.Totaltime:20min.

Although this is dessert, there’s enough protein to consider it forbreakfast.

2/3cupfrozenblueberries2/3cupfrozenblackberries1/2cupwater1/4cupsugar2tablespoonsfreshlemonjuice1tablespoonbutter2cupsplain2%reduced-fatGreekyogurt

1.Combine first 5 ingredients in a small saucepan. Bring mixture to a boil.Reduceheattomedium-low;gentlyboil10minutesoruntilsaucethickens.Stirinbutter.2.Spoon1/2cupyogurtintoeachof4bowls;topeachservingwithabout1/4cupsauce.Serves4.CALORIES 192; FAT 5.8g (sat 3.8g, mono 0.8g, poly 0.2g); PROTEIN 11.8g; CARB 25.7g;FIBER2g;CHOL14.3mg;IRON0.3mg;SODIUM64mg;CALC131mgQuick&Easy

Coffee-Drenched Ice Cream withBananaandNutsHands-ontime:7min.Totaltime:7min.

Useavegetablepeelertomakechocolatecurls.

1cupvanillalow-faticecream1mediumbanana,sliced1/4cuphotbrewedespresso1tablespoonchoppeddry-roastedpeanuts1tablespoonchocolatecurls(about1/4ounce)

1.Spoon1/2cupicecreamintoeachof2bowls.Topeachwithhalfofbanana,2tablespoonsespresso,11/2teaspoonspeanuts,and11/2teaspoonschocolate.Serves2.CALORIES226;FAT6.8g(sat2.2g,mono1.8g,poly1.1g);PROTEIN5.5g;CARB37.5g;FIBER3.4g;CHOL5.3mg;IRON0.5mg;SODIUM107mg;CALC104mgQuick&Easy

WarmMochaPuddingHands-ontime:22min.Totaltime:32min.

If you’venever triedawarmpudding, this is theone to try.The flavorsaremoreupfrontwhenthepuddingiswarm.

1/2cupsugar1largeegg2cups1%low-fatmilk1/3cupunsweetenedcocoa1tablespooncornstarch1tablespooninstantespressogranules1/8teaspoonsalt1ouncebittersweetchocolate1teaspoonunsaltedbutter1teaspoonvanillaextract

1.Combinesugarandegginamediumbowl;stirwithawhisk.Addmilkandnext4ingredients;stirtocombine.Transfermilkmixturetoamediumsaucepan;

cookovermediumheat14minutesoruntilthickandbubbly,stirringconstantly.Removefromheat;stirinchocolate,butter,andvanilla.Cool10minutesbeforeserving.Serves4(servingsize:about1/2cup).CALORIES250;FAT6.9g(sat3.2g,mono2.1g,poly0.4g);PROTEIN7.6g;CARB41.4g;FIBER1.9g;CHOL53.6mg;IRON1.5mg;SODIUM146mg;CALC153mgQuick&Easy

LimoncelloFreezeHands-ontime:10min.Totaltime:10min.

Mush togetherpurchased icecream, lemoncurd (foundnear the jelliesand jams),and limoncello,andyougetadelicious lemonyversionofaCreamsicle—fruity-tangy and creamy-milky at the same time.Meringuecookiesaddwelcomecrunch.

1/4cuplemoncurd21/2tablespoonslimoncello(lemonliqueur)2cupsvanillalow-faticecream,softened12minivanillameringuecookies

1.Combinecurdandliqueurinasmallbowl,stirringwithawhisktoblend.Addicecreamtocurdmixture;stirgentlytoswirl.Spoon1/2cupice-creammixtureintoeachof4bowls;topeachwith3meringuecookies.Serves4.CALORIES231;FAT4.7g(sat2.7g,mono1g,poly0.2g);PROTEIN3.7g;CARB40.1g;FIBER2.2g;CHOL36mg;IRON0.1mg;SODIUM73mg;CALC122mg

SUPERMARKET SHORTCUTSOLUTIONSFiveoff-the-shelfandout-of-the-fridgeconveniencefoodsmakepossiblefastmealsthatarefulloffreshflavorsandhealthygoodness.

PIZZADOUGH

Intherosterofshortcutingredients,freshpizzadoughisanall-star.Inaslittleas30 minutes, you can make a fantastic pie with a crispy-chewy, deliciouslybrowned crust, hot from the oven. And when you load it with fresh veggies:voilà, a wonderfully healthy salad pizza. Fresh dough, from the supermarketbakery section or from a local pizzeria, is our favorite to work with, thoughcanneddoughandprebakedcrustsworkfineinapinch.KITCHENTIP

Ifthedoughstartsretractingandfightingyouasyoushapeit,walkawayforacoupleofminutes;letitrelax,anditwillcooperate.

Quick&Easy

BeetSaladPizzaHands-on&totaltime:28min.

1poundfreshpizzadough2tablespoonsoliveoil1(5-ounce)goldenbeet,peeled4cupslooselypackedarugula1shallot,thinlysliced3tablespoonsbalsamicvinaigrette1/4teaspoonfreshlygroundblackpepper3ouncescrumbledgoatcheese1ounceParmesancheese,shaved2ouncesshavedprosciutto

1.Preheatovento450°.2.Placedoughinamicrowave-safebowl;microwaveatMEDIUM(50%power)45seconds.Letstand5minutes.Rollintoa14-inchcircle.Placeonpizzapan;piercewithfork.Brushwithoil.Bakeat450°for14minutes.3.Wrapbeetinparchmentpaper.MicrowaveatHIGHuntiltender(about21/2minutes).Thinlyslice.4.Combinearugula,shallot,beet,vinaigrette,andpepper;arrangeoncrustwithcheesesandprosciutto.Serves6.CALORIES349;FAT13.7g(sat4g,mono4.8g,poly2.1g);PROTEIN14g;CARB44.4g;FIBER2.2g;CHOL15mg;IRON3.3mg;SODIUM813mg;CALC102mgQuick&Easy•Vegetarian

Sunny-Side-UpPizzaHands-on&totaltime:30min.

1poundfreshpizzadough

2tablespoonsoliveoil,divided2garliccloves,minced6largeeggs1/8teaspoonkoshersalt4cupsmâcheorbabyspinach1/4cupthinlyslicedredonion3tablespoonsbalsamicvinaigrette2ouncesParmesancheese,shaved3/8teaspoonfreshlygroundblackpepper

1.Preheatovento450°.2.Placedoughinamicrowave-safebowl;microwaveatMEDIUM(50%power)45 seconds.Let stand 5minutes.Roll dough into a 14-inch circle. Place on apizzapan;piercewitha fork.Combine11/2 tablespoonsoilandgarlic;brushoverdough.Bakeat450°for14minutes.3. Heat a large nonstick skillet over medium heat. Add remaining 1 1/2teaspoonsoil;swirltocoat.Crackeggsintopan;cook4minutesoruntilwhitesareset.Sprinklewithsalt.4. Combine mâche, onion, and vinaigrette. Arrange on crust; top with eggs,cheese,andpepper.Serves6.CALORIES 385;FAT 15.2g (sat 3.6g, mono 5.9g, poly 2.6g);PROTEIN 17.3g;CARB 44.9g;FIBER2.4g;CHOL186mg;IRON4.3mg;SODIUM814mg;CALC184mgQuick&Easy

TunaSaladPizzaHands-on&totaltime:28min.

1poundfreshpizzadough3tablespoonsoliveoil,divided11/2tablespoonsfreshlemonjuice1/8teaspoonkoshersalt4cupsmixedsaladgreens

1/2cuphalvedgrapetomatoes1ouncechoppedkalamataolives1(6-ounce)canalbacoretunapackedinoil,drained11/2ouncesParmesancheese,shaved1/4teaspoonfreshlygroundblackpepper

1.Preheatovento450°.2.Placedoughinamicrowave-safebowl;microwaveatMEDIUM(50%power)45seconds.Letstand5minutes.Rolldoughintoa14-inchcircle.Placedoughonapizzapan;piercewithafork.Brush1tablespoonoiloverdough.Bakeat450°for14minutesoruntilcrisp.3.Combine remaining 2 tablespoons oil, juice, and salt in a large bowl.Addgreensand tomatoes; toss.Arrangesaladovercrust.Topwitholivesand tuna;sprinklewithcheeseandpepper.Cutinto12wedges.Serves6(servingsize:2wedges).CALORIES361;FAT14g(sat2.6g,mono7.2g,poly3g);PROTEIN17.4g;CARB43.1g;FIBER2.5g;CHOL10mg;IRON3.2mg;SODIUM801mg;CALC92mgQuick&Easy

SteakHousePizzaHands-on&totaltime:30min.

1poundfreshpizzadough8teaspoonsoliveoil,divided2garliccloves,minced2(4-ounce)beeftenderloinsteaks1/8teaspoonkoshersalt4cupslooselypackedarugula1/4cupthinlyslicedredonion3tablespoonsbalsamicvinaigrette2ouncescrumbledbluecheese1/4teaspoonfreshlygroundblackpepper

1.Preheatovento450°.2.Placedoughinabowl;microwaveatMEDIUM(50%power)45seconds.Letstand5minutes.Rolldoughintoa14-inchcircle.Placeonapizzapan;piercewithfork.Combine2tablespoonsoilandgarlic;brushoverdough.Bakeat450°for14minutes.3.Heatalargeskilletovermedium-highheat.Addremaining2teaspoonsoiltopan;swirltocoat.Sprinklesteakswithsalt.Addsteakstopan;cook3minutesoneachside.Removefrompan;letstand5minutes.Cutacrossgrainintoslices.4.Combinearugula,onion,andvinaigrette.Arrangeovercrust;topwithsteak,cheese,andpepper.Serves6.CALORIES 370; FAT 15.3g (sat 3.7g, mono 6g, poly 2.2g); PROTEIN 17.2g; CARB 42.1g;FIBER1.7g;CHOL29mg;IRON3.2mg;SODIUM744mg;CALC80mg

FRESHPASTA

For those nights when you just don’t have the 12 minutes to cook driedfettuccine,reachforrefrigeratedfreshpasta:It’sdoneinabouttwominutes.Thetexture is deliciously different: more delicate, with a slightly springy bounce.Yet,it’snottoorefinedforaboldBolognese,ameatballtreatment,oracreamyvodka-tomatosauce.

Quick&Easy

ShrimpVodkaPastaHands-on & total time: 18 min. Serve with Creamed Spinach andMushrooms.

9ouncesrefrigeratedfettuccine1tablespoonoliveoil,divided12ounceslargeshrimp,peeledanddeveined3garliccloves,thinlysliced1/3cupvodka11/3cupslower-sodiummarinarasauce1/3cupchoppedfreshbasil,divided

1/4cupheavywhippingcream1/2teaspoonkoshersalt1/4teaspoonblackpepper

1.Cookpastaaccordingtopackagedirections.Drain.2.Heata largeskilletovermedium-highheat.Add11/2 teaspoonsoil topan;swirl tocoat.Addshrimp;sauté4minutesoruntildone.Removeshrimpfrompan.3.Addremaining11/2teaspoonsoilandgarlictopan;sauté1minute.Carefullyaddvodka;cook1minute.Addmarinara,1/4cupbasil,cream,salt,andpepper;bring to a simmer. Stir in pasta and shrimp. Sprinkle with remaining basil.Serves4(servingsize:11/4cups).CALORIES 427;FAT 12.6g (sat 4.9g, mono 4.8g, poly 1.4g);PROTEIN 24.6g;CARB 60.1g;FIBER2.4g;CHOL184mg;IRON2.2mg;SODIUM632mg;CALC65mgKidFriendly•Quick&Easy

PastaPorkBologneseHands-on&totaltime:14min.ServewithSteamedSugarSnapPeas.

9ouncesrefrigeratedfettuccine2teaspoonsoliveoil12ouncesleangroundpork1/2cupgratedcarrot3garliccloves,minced1/3cupredwine12/3cupslower-sodiummarinarasauce1/2cupchoppedfreshbasil,divided1/2teaspoonkoshersalt1/4teaspoonfreshlygroundblackpepper

1.Cookpastaaccordingtopackagedirections.Drain.2.Heatalargeskilletovermedium-highheat.Addoliveoiltopan;swirltocoat.

Addpork, carrot, andgarlic; sauté4minutesoruntilpork isdone.Addwine;cook1minute.Addmarinara,1/4cupbasil,salt,andpepper;bringtoasimmer.Poursauceoverpasta.Sprinklewithremaining1/4cupbasil.Serves4(servingsize:11/4cups).CALORIES 412; FAT 13.1g (sat 4.6g, mono 5.1g, poly 1g); PROTEIN 24.9g; CARB 67.6g;FIBER2.1g;CHOL102mg;IRON1.7mg;SODIUM468mg;CALC35mg


GarlickyMeatballPastaHands-on & total time: 31 min. Serve with Avocado–Butter LettuceSalad.

9ouncesrefrigeratedfettuccine12ouncesgroundsirloin1/2cuppanko(Japanesebreadcrumbs)1/3cupchoppedfreshbasil

2garliccloves,minced3/8teaspoonkoshersalt1/4teaspoonfreshlygroundblackpepper1largeegg,lightlybeaten2teaspoonsoliveoil13/4cupslower-sodiummarinarasauce1ounceParmesancheese,grated

1.Cookpastaaccording topackagedirections.Drainoverabowl,andreserve1/3cuppastawater.2.Whilepastacooks,combinebeefandnext6ingredients;shapemixtureinto16meatballs.Heatalargeskilletovermedium-highheat.Addoliveoiltopan;swirltocoat.Addmeatballs;cook5minutes,browningonallsides.Reduceheatto medium-low. Add marinara and 1/3 cup pasta water. Cover and cook 11minutesoruntilmeatballsaredone.Dividethepastaevenlyamong4plates;topevenlywithsauce,meatballs,andcheese.Serves4.CALORIES 489; FAT 16.6g (sat 6.1g, mono 6.9g, poly 1g); PROTEIN 29.1g; CARB 71.6g;FIBER2.6g;CHOL147mg;IRON2.4mg;SODIUM688mg;CALC110mgQuick&Easy•Vegetarian

Ricotta-SpinachPastaHands-on&totaltime:18min.ServewithOrangeandOliveSalad.

9ouncesrefrigeratedfettuccine2/3cupwhole-milkricottacheese1teaspoongratedlemonrind3/4teaspoonkoshersalt,divided1/2teaspoonfreshlygroundblackpepper2tablespoonsoliveoil,divided11/2cupsdicedredbellpepper1/3cupchoppedwalnuts4garliccloves,thinlysliced

1tablespoonfreshlemonjuice3cupsfreshbabyspinachLemonrindstrips(optional)

1.Cookpastaaccordingtopackagedirections.Draininacolanderoverabowl;reserve1/2cuppastawater.2.Combinericotta,1teaspoonrind,1/4teaspoonsalt,andblackpepper.3.Heatalargeskilletovermedium-highheat.Add1tablespoonoiltopan;swirltocoat.Addbellpepper; sauté2minutes.Addwalnuts,1/2 teaspoonsalt,andgarlic;sauté2minutes.Stirin1tablespoonoilandjuice.Addpasta,pastawater,andspinach;cook1minuteoruntilspinachwilts.Topwithricottamixtureand,ifdesired,rindstrips.Serves4(servingsize:1cup).CALORIES 407;FAT 20.5g (sat 5.7g, mono 7.3g, poly 5.5g);PROTEIN 14.9g;CARB 43.2g;FIBER4.3g;CHOL59mg;IRON2.7mg;SODIUM442mg;CALC134mg

HUMMUS

Thisdip, theringerinourshortcut lineup, isfarmoreversatile thanyoumightthink.Here,it’satastybaseforawiderangeofeasy,veggie-packedvegetariansandwichesmadespecialwiththerobustflavorsofgarlicandnuttytahini.Andhummusisloadedwithproteinandfiber.WeloveTribeClassicHummus(andgaveitaTasteTestAwardin2010),butuseanybrandyoulike.


Open-FacedHummusSandwichesHands-on&totaltime:18min.ServewithGarlickyAsparagus.

4(11/2-ounce)slicessourdoughbread11/2cupsquarteredgrapetomatoes1/3cupchoppedgreenonions1/4cupchoppedpittedkalamataolives1tablespoonoliveoil1/4teaspoonfreshlygroundblackpepper

1/8teaspoonkoshersalt1garlicclove,minced1(8-ounce)containerplainhummus1/2cupcrumbledgoatcheese

1.Preheatbroiler.2.Arrangebreadonabakingsheet.Broil1minuteoruntiltoasted.3.Combinetomatoesandnext6ingredients.Spreadabout1/4cuphummusovereach bread slice.Divide tomatomixture evenly among bread slices. Top eachservingwith2tablespoonscheese.Serves4(servingsize:1sandwich).CALORIES 358;FAT 20.1g (sat 3.1g,mono11.9g, poly3.9g);PROTEIN 12.3g;CARB 36.5g;FIBER4.3g;CHOL7mg;IRON3.5mg;SODIUM811mg;CALC100mgQuick&Easy•MakeAhead•Vegetarian

Hummus-StuffedPitasHands-on&totaltime:15min.ServewithSteamedSugarSnapPeas.

1teaspoongratedlemonrind1(8-ounce)containerplainhummus4(6-inch)whole-wheatpitas,halved4greenleaflettuceleaves,halved11/4cupsthinlyslicedEnglishcucumber3/4cupthinlyslicedradishes1/3cupthinlyslicedredonion1/2cupcrumbledfetacheeseFreshlygroundblackpepper

1.Combine rind and hummus. Divide hummusmixture evenly among 8 pitahalves(about11/2tablespoonseach).Dividelettuce,cucumber,radishes,onion,and cheese evenly amongpita halves.Sprinklewith pepper.Serves 4 (servingsize:2pitahalves).CALORIES 344;FAT 14.9g (sat 2.4g, mono 7.4g, poly 3.6g);PROTEIN 13.1g;CARB 47.1g;

FIBER7.7g;CHOL13mg;IRON3.9mg;SODIUM758mg;CALC141mgQuick&Easy•Vegetarian

GrilledVeggieandHummusWrapsHands-on & total time: 20 min. Serve with Avocado–Butter LettuceSalad.

4(1/2-inch-thick)slicesredonion1redbellpepper,seededandquartered1(12-ounce)eggplant,cutinto1/2-inch-thickslices2tablespoonsoliveoil,divided1/4cupchoppedfreshflat-leafparsley1/8teaspoonkoshersalt1(8-ounce)containerplainhummus4(1.9-ounce)whole-grainflatbreads(suchasFlatoutLight)1/2cupcrumbledfetacheese

1.Heatalargegrillpanovermedium-highheat.Brushonion,bellpepper,andeggplant with 1 tablespoon oil. Add onion and bell pepper to pan; cook 3minutes on each side or until grill marks appear. Remove from pan. Addeggplant to pan; cook 3 minutes on each side or until grill marks appear.Removefrompan;coarselychopvegetables.Combinevegetables,remaining1tablespoonoil,parsley,andsalt;tosstocombine.2.Spread1/4cuphummusovereachflatbread,leavinga1/2-inchborderaroundedges. Divide vegetables over each flatbread; top each serving with 2tablespoonscheese.Rollupwraps,andcutdiagonallyinhalf.Serves4(servingsize:1wrap).CALORIES 356;FAT 22.7g (sat 3.1g,mono13.6g, poly4.4g);PROTEIN 16.8g;CARB 35.4g;FIBER15.3g;CHOL13mg;IRON3.6mg;SODIUM788mg;CALC156mgQuick&Easy•Vegetarian

Hummus“Cheesesteak”HoagiesHands-on&totaltime:18min.ServewithNapaCabbageSlaw.

4(3-ounce)hoagierolls,split1tablespoonoliveoil1cupverticallyslicedyellowonion1cupthinlyslicedredbellpepper1cupthinlyslicedpoblanochile3garliccloves,thinlysliced1/4teaspooncrushedredpepper1/4teaspoonblackpepper1(8-ounce)containerplainhummus4(1/2-ounce)slicesprovolonecheese

1.Preheatbroilertohigh.2.Hollow out top and bottom halves of bread, leaving a 1/2-inch-thick shell;reserve tornbreadforanotheruse.Placerolls,cutsidesup,onabakingsheet.Broil1minuteoruntiltoasted.3.Heatalargeskilletovermedium-highheat.Addoiltopan;swirltocoat.Addonionandnext5ingredients;sauté5minutesoruntilvegetablesaretender.4.Spreadabout1/4cuphummusoverbottomhalfofeachroll;topwith1/2cuponionmixture and 1 cheese slice. Broil 2minutes or until cheesemelts. Tophoagieswithtophalvesofrolls.Serves4(servingsize:1sandwich).CALORIES 410;FAT 20.3g (sat 3.3g,mono12.1g, poly3.6g);PROTEIN 14.3g;CARB 49.8g;FIBER4.5g;CHOL10mg;IRON3.7mg;SODIUM807mg;CALC161mg

PRECOOKEDBROWNRICE

Weallneedtoeatmorewholegrains,butthey’renotexactlyaneasychoiceforthe fastcook;brownricecan takeanhour.Untilnow:Sayhello toprecookedbrown rice,which is cooked and thenput into a shelf-stablepouch,with littleadded(i.e.it’snotasodiumbomb).


ChickenandBroccoliRiceBowl

Hands-on & total time: 22 min. Serve with Sautéed Butter-ThymeMushrooms.

3cupssmallbroccoliflorets1(8.8-ounce)pouchprecookedbrownrice(suchasUncleBen’s)1tablespoonoliveoil8 ounces skinless, boneless chicken breast, cut into bite-size

pieces1/4teaspoonkoshersalt1/4teaspoonblackpepper1/2cupchoppedgreenonions3ounceslightprocessedcheese(suchasVelveetaLight),cut into

1-inchpieces2tablespoonsslicedalmonds,toasted

1.Steambroccoli5minutesoruntilcrisp-tender.2.Heatriceaccordingtodirections.3.Heatalargenonstickskilletovermedium-highheat.Addoiltopan;swirltocoat.Addchicken;sprinklewithsaltandpepper.Cook4minutesoruntildone,stirringoccasionally.Addonionsandcheese,stirringuntilcheesebeginstomelt.Stirinrice;foldinbroccoli.Cook1minuteoruntilthoroughlyheated.Sprinklewithalmonds.Serves3(servingsize:1cup).CALORIES 366; FAT 13g (sat 3.4g, mono 5.6g, poly 2.2g); PROTEIN 28.9g; CARB 33.7g;FIBER4.5g;CHOL56mg;IRON2.1mg;SODIUM688mg;CALC229mgQuick&Easy

Sausage-SpinachRiceBowlHands-on&totaltime:10min.ServewithGarlickyAsparagus.

1(8.8-ounce)pouchprecookedbrownrice(suchasUncleBen’s)1tablespoonoliveoil6ounceshotturkeyItaliansausage,casingsremoved1/8teaspooncrushedredpepper

5garliccloves,thinlysliced1(6-ounce)packagefreshbabyspinach1ounceParmigiano-Reggianocheese,shaved(about1/4cup)

1.Heatriceaccordingtodirections.2.Heatalargeskilletovermedium-highheat.Addoiltopan;swirltocoat.Addsausage and pepper; cook 4 minutes or until sausage is browned, stirring tocrumble.Addgarlic;cook30seconds,stirringconstantly.Addspinach;cook30secondsoruntil spinachbegins towilt, tossingconstantly.Stir in rice; cook1minuteoruntilheated.Sprinklewithcheese.Serves3(servingsize:1cup).CALORIES333;FAT15.4g(sat4.3g,mono7g,poly3.6g);PROTEIN17.5g;CARB33g;FIBER4g;CHOL40mg;IRON3.4mg;SODIUM610mg;CALC161mgQuick&Easy

ShrimpandPeaRiceBowlHands-on& total time: 20min.ServewithWheat Rolls withOrangeButter.

1(8.8-ounce)pouchprecookedbrownrice(suchasUncleBen’s)1tablespoonoliveoil8ouncesmediumshrimp,peeledanddeveined3garliccloves,minced1/4cupwater2/3cupfrozengreenpeas1tablespoonwhitewinevinegar3/4teaspoonkoshersalt1/4teaspooncrushedredpepper1/4teaspoongroundturmeric2tablespoonschoppedfreshflat-leafparsley

1.Heatriceaccordingtodirections.2.Heatalargeskilletovermedium-highheat.Addoiltopan;swirltocoat.Add

shrimp; sauté 2minutes.Add garlic; sauté 1minute or until shrimp are done.Removemixturefrompan.Add1/4cupwatertopan.Bringwatertoasimmer.Addpeas;coverandcook2minutesoruntildone.Stirinrice,shrimp,vinegar,salt,pepper,andturmeric;cook1minuteoruntilheated.Sprinklewithparsley.Serves3(servingsize:1cup).CALORIES280;FAT8.4g(sat1.2g,mono4.4g,poly2g);PROTEIN20.2g;CARB30.5g;FIBER2.8g;CHOL115mg;IRON3mg;SODIUM629mg;CALC55mgWELIKE:

UncleBen’sReadyRice,whichheatsin90secondsandcontainsonly 15mg sodium per serving. Other brands, like Minute Rice,havesimilarproducts thatarealsogreatchoices—use2cupsofthericeforourrecipes.


Tex-MexRiceBowlHands-on & total time: 11 min. Serve with Avocado–Butter LettuceSalad.

1(8.8-ounce)pouchprecookedbrownrice(suchasUncleBen’s)8ouncesgroundsirloin1/4cupwater1 1/2 tablespoons 40%-less-sodium taco seasoning (such as

Ortega)1/2cupfrozenwhole-kernelcorn1(15-ounce)canorganicblackbeans,rinsedanddrained1cupfreshpicodegallo1jalapeñopepper,minced4teaspoonschoppedfreshcilantro

1.Heatriceaccordingtodirections.2.Heatalargeskilletovermedium-highheat.Addbeef;cook3minutesoruntildone, stirring to crumble. Stir in 1/4 cupwater and taco seasoning; bring to asimmer.Stirincornandbeans;cook1minuteoruntilheated.Stirinrice.Topwithpicodegalloandjalapeño.Sprinklewithcilantro.Serves4(servingsize:1cup).CALORIES 306; FAT 7.6g (sat 2.5g, mono 2.5g, poly 0.3g); PROTEIN 18.1g; CARB 44.4g;FIBER4.3g;CHOL37mg;IRON2.7mg;SODIUM503mg;CALC28mg

ROTISSERIECHICKEN

Supermarket rotisserie chicken is a help to the quick cook—a moist, plump,savorybirdjustwaitingforyoutopickupandcarryhometoputinsoups,stews,tacos, casseroles.But they’re equally handy kept in the fridge for tomorrow’squicksaladmeals.Wespotlightrotisseriechickeninfourriffsonchickensalad.Chooseyourfavoritestyle:creamy,herby,withthetangofvinaigrette,orwiththeheatofsalsa.

Quick&Easy

ChickenandGreenBeanSaladHands-on & total time: 20 min. Crunchy green beans and juicytomatoescreateabeautifulsalad.ServewithRoastedRedPotatoes.

4ouncesFrenchbreadbaguette,cutinto12thinslices11/2cupstrimmedgreenbeans,cutinhalf3tablespoonsextra-virginoliveoil11/2tablespoonsfreshlemonjuice11/2tablespoonswhole-grainDijonmustard1teaspoonchoppedfreshthyme1/4teaspoonkoshersalt1/4teaspoonfreshlygroundblackpepper2 cups shredded skinless, boneless rotisserie chicken (white and

darkmeat)1cuphalvedcherrytomatoes

1.Preheatbroiler.2.Arrange bread in a single layer on a baking sheet. Broil 1minute or untiltoasted.3.Steamgreenbeans3minutesoruntilcrisp-tender.Drainandrinsewithcoldwater;drain.4.Combineoilandnext5ingredientsinamediumbowl,stirringwithawhisk.Addchicken,beans,and tomatoes; toss tocombine.Servewith toast.Serves4(servingsize:1cupsaladand3toasts).CALORIES 286;FAT 14.3g (sat 2.5g, mono 9.2g, poly 1.7g);PROTEIN 18.4g;CARB 22.6g;FIBER2.5g;CHOL62mg;IRON1.7mg;SODIUM633mg;CALC33mg

WHATTOBUY

Plain or classic flavor, because stronger seasonings willunbalancetheserecipes.

Quick&Easy

AvocadoChickenSaladHands-on& total time:16min.Tortillachipsare funscoopers.ServewithGarlickyAsparagus.

2tablespoonsoliveoil2tablespoonsfreshlimejuice3/8teaspoonkoshersalt1/8teaspoonfreshlygroundblackpepper2cupsshreddedskinless,bonelessrotisseriechickenbreast1/4cupchoppedfreshcilantro3/4cuprefrigeratedfreshsalsa1ripeavocado,peeledandchopped3ouncestortillachips

1.Combine first 4 ingredients in amedium bowl, stirringwith awhisk.Addchickenandcilantro; toss tocombine.Gently fold insalsaandavocado.Servewithchips.Serves4(servingsize:1cupsaladandabout1/2cupchips).CALORIES 345;FAT 21.1g (sat 3.1g,mono12.1g, poly4.5g);PROTEIN 19.2g;CARB 20.4g;FIBER4.5g;CHOL50mg;IRON1.1mg;SODIUM579mg;CALC52mgQuick&Easy•MakeAhead

TzatzikiChickenSaladHands-on & total time: 16 min.Wemade a classic Greek sauce ofcreamyyogurtandcucumberforthebaseofthistangysalad.ServewithMixedGreensSalad.

2/3cupplain2%reduced-fatGreekyogurt1/4cupfinelychoppedredonion1tablespoonfreshlemonjuice2teaspoonschoppedfreshdill

3/8teaspoonkoshersalt1/4teaspoonfreshlygroundblackpepper1cucumber,seededandshredded1garlicclove,minced2cupsshreddedskinless,bonelessrotisseriechickenbreast3ouncesmultigrainpitachips

1.Combine first 8 ingredients in amedium bowl, stirringwith awhisk.Addchicken;tosstocoat.Servewithpitachips.Serves4(servingsize:about2/3cupsaladand1/2cupchips).CALORIES230;FAT7.5g(sat1.5g,mono1.4g,poly2.1g);PROTEIN23g;CARB18.7g;FIBER2.1g;CHOL53mg;IRON1mg;SODIUM569mg;CALC60mgQuick&Easy•MakeAhead

CreamyTarragonChickenSaladHands-on& total time:11min.Acomboof yogurtandmayogivesatraditionalchickensaladmorezip.Weliketherichnessofwhiteanddarkmeat, but you can use all one type. Serve with Steamed Sugar SnapPeas.

1/3cupplain2%reduced-fatGreekyogurt1/4cupcanolamayonnaise1tablespoonchoppedfreshtarragon1/4teaspoonkoshersalt1/4teaspoonfreshlygroundblackpepper2 cups shredded skinless, boneless rotisserie chicken (white and

darkmeat)1/4cupthinlyslicedredonion3ounceswhole-graincrackers

1.Combine first 5 ingredients in amedium bowl, stirringwith awhisk.Addchickenandonion;tosstocombine.Servewithcrackers.Serves4(servingsize:

1/2cupsaladand1/2cupcrackers).CALORIES 319;FAT 19.7g (sat 3.1g, mono 9.2g, poly 5.2g);PROTEIN 19.2g;CARB 16.1g;FIBER0.8g;CHOL68mg;IRON1.2mg;SODIUM612mg;CALC46mgLESSMEAT,MOREFLAVOR

SWEET GRAPES, SAVORYDISHESByMarkBittman

HowtodeploythisrarelycookedfruitinhealthymaincoursesWhenyoureachintoyoursavory-recipearsenal,I’mguessingthatyoudon’t

oftencomeupwithaplantodeploygrapes.Grapesareforwineandjuice,jellyand jam, fruit salad and pie, but not for pasta, stir-fry, or roast chicken. Thisshould change—andwe’ll all behappier cookswhen it does.Grapes canbe agreatadditiontosavorydishes,familiarandexoticalike.

So,redorgreen?Thisisinpartadecisionaboutwhichcolorwilllookbestinyourdish. It’salsoachoicebetweenslightly sweeter redgrapesandmore tartgreen.No need to agonize over this one.Amuchmore important decision iswhether to cook the grapes for a while or leave them a little closer to raw.Mostlyrawgrapeswillgiveyouexactlywhatyouthinktheywill:aplump,firmtexture, sweetness with a hint of sour, and that unmistakable burst of juice.Cookinggrapes (drycooking, that is, like roasting) softens themup,begins todry them out—or turn them into raisins if you wait long enough—andconcentratestheirsweetness.

GrapesfitseamlesslyintoMoroccanfood,which,withitswarm,cinnamon-lacedspicedblends,alreadytendstowardthesweet.Whereveryouseearaisin—whichyoudoofteninMoroccancuisine—youcanprobablyuseagrape.IntherecipeRoastedMoroccan-SpicedGrapesandChicken, I send redgrapesdownthepath to raisin-dombut stop themwonderfully short. I put a fewcupsonabaking sheet, toss themwith salt, pepper, andoil, and roast themat highheatuntilbeautifullycharredandslightlyshriveledbutstillholdingontosomejuice.A spice rub of cumin, coriander, cinnamon, and red pepper goes on bone-inchicken thighs, which roast atop carrots and onion until the chicken skin isirresistibly crisp. I combine the chicken, vegetables, and grapes, and sprinklewithchoppedparsleytoaddaburstoffreshness.Servedoverbulgur,thisishardtobeat.

Theotherdish featuresaclassic Italiancombination thatyoumaynothaveheard of before: grapes and sausage. I brown chunks of hot or sweet Italiansausage,andthenstirinhalvedgreengrapesjustlongenoughtocoatthemintherenderedfatandsoftenthemslightly.Iremovethegrapesandsausageandcookthinly sliced red onion and garlic before piling in chopped broccoli rabe andsteamingitwithalittlewhitewine.ImixeverythingbacktogetherwithatouchofvinegarandfinishitoffwithadustingofParmesancheese.Thegreengrapesretainmuchoftheirrefreshingjuicebutdevelopenoughsweetness—alongwiththe red onions—to balance the trademark bitterness of the broccoli rabe. Thewine and vinegar add a hint of acid to go along with the grapes, while thesausageandParmesanprovideafattyrichnessthatpullseverythingtogether.

Where else can grapes work? Scattered into Asian stir-fries; tossed withpasta,Parmesan,andpinenuts;addedtoalmostanyvegetable,grain,orchickensalad (a classic); or simply roasted alongsidewhole chicken or pork loin. Trydoingthatwithjelly.

Quick&Easy

Sautéed Sausage and Grapes withBroccoliRabeHands-on time: 38min. Total time: 38min. This is a classic Italiancombo—grapesandsausage—pairedwithpleasantlybitterbroccolirabetobalancethesweetness.

1poundbroccolirabe,trimmedandcoarselychopped2tablespoonsoliveoil,divided2 (4-ounce) links hot or sweet pork Italian sausage, casings

removed3cupsgreengrapes,slicedinhalflengthwise1/4teaspoonkoshersalt,divided1/4teaspoonfreshlygroundblackpepper,divided1cupthinlyslicedredonion1tablespoonmincedgarlic1/4cupwhitewineorwater1teaspoonredwinevinegar1ounceParmesancheese,shaved(about1/4cup)

1.Cookbroccolirabeinboilingwater11/2minutes;drainandrinsewithcoldwater.Drainwell.Placeinalargebowl.Setaside.2.Heatalargeskilletovermedium-highheat.Add1tablespoonoliveoiltopan;swirltocoat.Addsausage;cook6minutesoruntilbrowned,stirringtocrumble.Addgrapes,1/8teaspoonsalt,and1/8teaspoonpepper;cook2minutesoruntilgrapesbegintosoften.Addsausagemixturetobroccolirabe.3.Return pan to medium-high heat. Add remaining 1 tablespoon oil to pan;swirl to coat. Add onion; cook 2 minutes or until soft. Add garlic; cook 30seconds or until fragrant. Add wine; cook 2 minutes or until liquid almostevaporates. Add remaining 1/8 teaspoon salt, remaining 1/8 teaspoon pepper,sausage mixture, and vinegar. Toss to combine; cook 1 minute or until

thoroughlyheated.Sprinklewith cheese; serve immediately.Serves4 (servingsize:13/4cups).CALORIES 310;FAT 16.7g (sat 4.9g, mono 8.9g, poly 1.8g);PROTEIN 13.3g;CARB 29.9g;FIBER1.4g;CHOL21mg;IRON2.1mg;SODIUM621mg;CALC164mg

Roasted Moroccan-Spiced GrapesandChickenHands-ontime:32min.Totaltime:52min.Thoughweusuallycallforremoving skin from dark-meat chicken, here it stays on for deliciousflavor, crispy texture, and extra richness. The serving size is small, sosaturated fat isn’t a problem. The grapes will collapse soon after theycomeoutoftheoven,soserverightaway.

11/2cupsslicedyellowonion4 large carrots, quartered lengthwise and cut into 1/2-inch pieces

(about3cups)5teaspoonsoliveoil,divided3/4teaspoonkoshersalt,divided1/2teaspoonfreshlygroundblackpepper,divided1/2teaspoongroundcumin1/2teaspoongroundcoriander1/4teaspoongroundcinnamon1/8teaspoongroundredpepper4bone-in,skin-onchickenthighs,trimmed(about11/2pounds)3cupsseedlessredgrapes1/4cuppicholineolives,pitted2tablespoonschoppedfreshflat-leafparsley

1.Place2jelly-rollpansinoven.Preheatovento450°.2.Combine onion, carrot, and 1 tablespoon oil in a bowl; tosswell. Arrangecarrotmixtureon1preheatedpan;sprinklewith1/4teaspoonsalt.Bakeat450°for10minutes.

3.Combine3/8teaspoonsalt,1/4teaspoonblackpepper,andnext4ingredientsinasmallbowl.Sprinklechickenevenlywithspicemixture.Heatasmallskilletovermedium-highheat.Add1teaspoonoiltopan;swirltocoat.Addchickentopan,skinsidedown;cook5minutesoruntilbrownedandskiniscrisp.Removechickenfrompan.Addchickentovegetablemixture,skinsideup.Bakeat450°for20minutesoruntilchickenisdoneandvegetablesaretender.4. Combine remaining 1 teaspoon oil, grapes, remaining 1/8 teaspoon salt,remaining1/4 teaspoonblackpepper, andolives inamediumbowl; tosswell.Placegrapemixtureonremainingpreheatedjelly-rollpan.Bakeat450°for15minutesoruntilgrapesarecharredandbeginningtosoften,stirringoccasionally.Place1/2cupvegetablemixtureand1/2cupgrapemixtureoneachof4plates.Top each serving with 1 chicken thigh. Sprinkle with parsley. Serveimmediately.Serves4.CALORIES 406; FAT 23.3g (sat 5.4g, mono 12.4g, poly 4.3g);PROTEIN 18.6g;CARB 33g;FIBER4.2g;CHOL79mg;IRON2.1mg;SODIUM661mg;CALC68mg

EVERYDAYVEGETARIAN

CIAODOWN!A quick vegetarian tour of the Italian boot brings home the flavors ofbakedeggplant;arusticsavorypie;andathin,crispychickpeacake.

Vegetarian•MakeAhead

PizzaRusticaHands-ontime:40min.Totaltime:2hr.30min.Atime-worthyItaliantreasure,thissavorypieistastybothwarmandatroomtemperature.

Crust:7.75ouncesall-purposeflour(about13/4cups),divided1/2teaspoonsalt1/2teaspoonbakingpowder1/3cupextra-virginoliveoil1/4cupwaterTorta:2medium-sizedredbellpeppers2tablespoonsextra-virginoliveoil,divided1poundSwisschard,trimmedandthinlysliced2tablespoonschoppedshallots2teaspoonsmincedgarlic2(8-ounce)packagescreminimushrooms,sliced8ouncespart-skimricottacheese2ouncesfontinacheese,shredded(about1/2cup)1ounceParmigiano-Reggianocheese,grated(about1/4cup)1tablespoonchoppedfreshthyme1/2teaspoonkoshersalt

1/4teaspoonfreshlygroundblackpepper2largeeggs,lightlybeaten1largeeggwhiteCookingspray1tablespoonfat-freemilk

1.Topreparecrust,weighorlightlyspoon7.25ouncesflour(about12/3cups)into dry measuring cups; level with a knife. Place 7.25 ounces flour, 1/2teaspoonsalt,andbakingpowderinafoodprocessor;pulse2timestocombine.Combine1/3cupoliveoiland1/4cupwaterinasmallbowl.Withprocessoron,slowlyaddoilmixturethroughfoodchute,andprocessjustuntildoughbeginstoform a ball (dough will be crumbly). Turn dough out onto a lightly flouredsurface.Knead3minutes; addenoughof the remaining2 tablespoons flour topreventdoughfromstickingtohands.Dividedoughinto2equalportions.Presseachportion intoa5-inchcircleonplasticwrap.Coverwithadditionalplasticwrap.Chillatleast30minutes.2.Topreparetorta,preheatbroilertohigh.3. Cut bell peppers in half lengthwise; discard seeds and membranes. Placepepperhalves,skinsidesup,onafoil-linedbakingsheet;flattenwithhand.Broil10minutes or until blackened. Place in a paper bag; fold to close tightly. Letstand10minutes.Peelandcoarselychop.4.Heatalargenonstickskilletovermediumheat.Add1tablespoonoil;swirltocoat.Addchardtopan;cook1minuteoruntilgreensbegintowilt.Placechardandbellpeppersinalargebowl.Returnpantomediumheat.Addremaining1tablespoon oil to pan; swirl to coat. Add shallots and garlic to pan; cook 1minute.Addmushrooms;cook5minutes,stirringoccasionally.Placemushroommixtureandchardmixture ina finesieve; letdrain5minutes.Placevegetablemixtureinalargebowl.Addricottaandnext7ingredientstovegetablemixture,stirringtocombine.5.Preheatovento375°.6.Slightlyoverlap2sheetsofplasticwraponaslightlydampsurface.Unwrapone dough portion, and place on plasticwrap. Cover doughwith 2 additionalsheets of overlapping plastic wrap. Roll dough, still covered, into an 11-inchcircle. Place dough in freezer 5 minutes or until plastic wrap can be easilyremoved.Removetopsheetsofplasticwrap;fitdough,plasticwrapsideup,intoa9-inchpieplate coatedwith cooking spray.Remove remainingplasticwrap.

Spoonvegetablemixtureintopreparedpieplate.7.Slightlyoverlap2sheetsofplasticwraponaslightlydampsurface.Unwrapremaining dough portion, and place on plastic wrap. Cover dough with 2additionalsheetsofoverlappingplasticwrap.Rolldough,stillcovered, intoan11-inch circle. Place dough in freezer 5 minutes or until plastic wrap can beeasilyremoved.Removetopsheetsofplasticwrap;fitdough,plasticwrapsideup, over vegetable mixture. Remove remaining plastic wrap. Press edges ofdoughtogether.Foldedgesunder,andflute.Brushtopofdoughwithmilk.Cutseveralslitsintopofdoughtoallowsteamtoescape.8.Bakeat375°for45minutesoruntilcrustisgoldenbrown.Cool30minutes.Cutinto8wedges.Serves8(servingsize:1wedge).CALORIES 348; FAT 19.8g (sat 5.6g, mono 11.1g, poly 2g);PROTEIN 14.5g;CARB 29.4g;FIBER2.9g;CHOL73mg;IRON3.3mg;SODIUM589mg;CALC220mgDoughTrick

Forfastpizzas,weliketouserefrigerateddoughfromourgrocer’sbakerysection,andletitstandatroomtemperaturefor15minutestomakeiteasiertoroll.Butwhenthereisn’ttimetospare,trythistrick: Put the dough in a bowl, and microwave at HIGH for 30secondsorat50%powerfor45seconds.Ifthedoughshrinksorsnaps back as you roll it out, let it rest for severalminutes—theglutenwillrelax,lettingitstretchtothedesiredsize.

Vegetarian

EggplantInvoltiniHands-ontime:1hr.8min.Totaltime:1hr.33min.

1tablespoonextra-virginoliveoil2poundstomatoes,seededandcoarselychopped(about3large)1/2teaspoonkoshersalt,divided4garliccloves,crushedanddivided12(1/4-inch-thick)lengthwisesliceseggplant(about2medium)1/4teaspoonblackpepperCookingspray2tablespoonspinenuts,lightlytoasted1ouncewhole-wheatFrenchbread,toastedandtornintopieces8ouncespart-skimricottacheese1teaspoongratedlemonrind1largeegg3/4cupchoppedfreshbasilleaves,divided2ouncesParmigiano-Reggianocheese,grated(about1/2cup)and

divided

1.Combineoilandtomatoesinamediumsaucepan;stirin1/4teaspoonsaltand2garliccloves.Bringtoaboilovermedium-highheat;reduceheat,andsimmer15minutesoruntilreducedto2cups.Cool10minutes.Placemixtureinafoodprocessor;processuntilsmooth.Setaside.2.Preheatbroilertohigh.3.Sprinkleeggplantslicesevenlywithremaining1/4teaspoonsaltandpepper;arrangeslicesinasinglelayeronafoil-linedbakingsheet.Lightlycoateggplantwithcookingspray.Broil4minutesoneachsideoruntillightlybrowned.Cool10minutes.4.Preheatovento375°.5.Placeremaining2garlicclovesinaminifoodprocessor;pulseuntilchopped.

Add nuts and bread; pulse 10 times or until coarse crumbs form.Add ricotta,rind,andegg;processuntilsmooth.Stirin1/2cupbasiland1/4cupParmigiano-Reggiano.6. Spread 1 1/2 cups tomato sauce over bottom of an 8-inch square glass orceramic baking dish coated with cooking spray. Spread 2 tablespoons ricottamixture onto each eggplant slice; roll up jelly-roll fashion. Place rolls, seamsidesdown,oversauceindish.Spoonremainingsauceoverrolls.Sprinklewithremaining1/4cupParmigiano-Reggiano.Bakeat375° for25minutesoruntilbubbly.Sprinklewithremainingbasil.Serves4(servingsize:3eggplantrolls).CALORIES 323; FAT 16.2g (sat 6g, mono 5.2g, poly 2.6g); PROTEIN 18.3g; CARB 32.3g;FIBER12.4g;CHOL79mg;IRON2.3mg;SODIUM442mg;CALC374mgVegetarian

Asparagus, Tomato, and OnionFarinataHands-ontime:42min.Totaltime:1hr.22min.

1pintcherrytomatoes,halved4tablespoonsoliveoil,divided21/4teaspoonschoppedfreshrosemary,divided3/8teaspoonfreshlygroundblackpepper,divided3.18ounceschickpea(garbanzobean)flour(about3/4cup)1cupwater1/2teaspoonsalt21/2cupsthinlyverticallyslicedyellowonion1/8teaspooncrushedredpepper3garliccloves,chopped1cup(1-inch)slicesasparagus2tablespoonsshavedpecorinoRomanocheese1teaspoonfreshlemonjuice2teaspoonsbalsamicvinegar4cupsbabyarugula

3tablespoonspinenuts,toasted

1.Preheatovento450°.2. Combine tomatoes, 1 1/2 teaspoons oil, 1/4 teaspoon rosemary, and 1/8teaspoonblackpepper in a smallbowl, tossing to coat.Arrange tomatoes in asinglelayeronajelly-rollpan;bakeat450°for20minutes,stirringonce.Coolslightly.3.Weigh or lightly spoon flour into dry measuring cups; level with a knife.Combine flour, 1 cup water, 1 tablespoon olive oil, remaining 2 teaspoonsrosemary,salt,andremaining1/4teaspoonblackpepperinalargebowl,stirringwithawhiskuntilsmooth.Letstand30minutes.4.Placea10-inchcast-ironskilletinoven.5.Heat a large skillet overmedium-high heat.Add 1 1/2 teaspoons olive oil;swirl to coat. Add onion; cover and cook 8 minutes or until tender, stirringoccasionally. Stir in 1/8 teaspoon red pepper and garlic. Cook, uncovered, 18minutesoruntilonionsaregolden,stirringfrequently.Removefromheat;stirinasparagus.6.Carefullyremovecast-ironskillet fromoven.Add1 tablespoonoil;swirl tocoat.Stirbatteronce;pourbatterintoskillet.Bakeat450°for20minutes.Topevenlywithonionmixtureandtomatoes;sprinkleevenlywithcheese.Bake12minutesoruntilcenterofdoughisset.Removefromoven;letstand10minutes.Cutinto4wedges.7.Combine remaining1 tablespoonoil, juice, andvinegar in amediumbowl,stirringwithawhisk.Addarugula;tosstocoat.Arrange1cuparugulaoneachof 4 plates; sprinkle each serving with about 2 teaspoons nuts. Serve with 1wedgefarinata.Serves4.CALORIES 321;FAT 20.5g (sat 2.9g, mono 11.7g, poly 4.5g);PROTEIN 9.8g;CARB 27.2g;FIBER6g;CHOL2mg;IRON3.1mg;SODIUM358mg;CALC110mg

BUDGETCOOKING

FEED4FORLESSTHAN$10Mighty pleasingweeknight dinners: cheesy pastawith bacon, flatbreadtoppedwithprosciutto,andchile-spikedpork


Bacon and Broccoli Mac andCheeseHands-ontime:12min.Totaltime:36min.Thisone-dishmealwillwinoveradultsandchildrenalike.SubstituteEnglishpeasor freshspinachforthebroccoli,ifyouprefer.

3cupsbroccoliflorets8ouncesuncookedrigatoni1tablespoonbutter11/2tablespoonsall-purposeflour11/4cups2%reduced-fatmilk2ouncesreduced-fatprocessedAmericancheese,cutintopieces1/4cupthinlyslicedgreenonions1/2teaspoonsalt1/4teaspoonfreshlygroundblackpepper2center-cutbaconslices,cookedandcrumbled2 ounces extra-sharp cheddar cheese, shredded (about 1/2 cup

packed)

1.Steambroccoli5minutesoruntilcrisp-tender;drain.Patdry,andkeepwarm.Cookpastainboilingwaterinalargesaucepan8minutesoruntilaldente;drainandkeepwarm.Wipepanwithpaper towels,andreturn tomediumheat.Meltbutter in pan. Sprinkle flour over melted butter; cook 1 minute, stirringconstantlywithawhisk.Graduallyaddmilktoflourmixtureinpan,andbringtoaboil,stirringconstantlywithawhisk.Cook1minuteoruntilslightlythick,andremovefromheat.AddAmericancheese;stiruntilsmooth.Stirinslicedgreenonionsandremainingingredients.Stirinbroccoliandpasta;serveimmediately.Serves4(servingsize:11/2cups).CALORIES 413;FAT 13.3g (sat 7.5g, mono 3.4g, poly 0.9g);PROTEIN 19.6g;CARB 53.4g;FIBER3.8g;CHOL39mg;IRON2.8mg;SODIUM772mg;CALC317mg

ProsciuttoandCheeseTartineHands-on time:36min.Total time:2hr.11min.Although thenametartine often refers to a French open-faced sandwich, this version iscloser to Italian focaccia topped with piquant salad. Because it’sinexpensivetomakeyourownflatbread,youcansplurgeonreal ItalianParmigiano-Reggiano,whichmakesahugedifferenceinasimplerecipelike this one. You’ll also have room in the budget for 2 ounces thinlyslicedprosciuttoforasalty,savorynote.

1/2cupwarmwater(100°to110°)1teaspoonsugar1packagedryyeast5.6ouncesall-purposeflour(about11/4cups)3tablespoonsoliveoil,divided5/8teaspoonkoshersalt,divided

1/4teaspoonfreshlygroundblackpepperCookingspray1/2cupcoarselychoppedwalnuts1/3cupverythinlyslicedredonion1teaspoonchoppedfreshthyme2cupsarugula1teaspoonfreshlemonjuice2ouncesthinlyslicedimportedprosciutto1ouncefreshParmigiano-Reggianocheese,shaved

1.Preheatovento450°.2.Combinefirst3ingredientsinamediumbowl,andletstand5minutesoruntilbubbly.Weigh or lightly spoon 5.6 ounces flour (about 1 1/4 cups) into drymeasuring cups, and level with a knife. Stir 4 teaspoons olive oil into yeastmixture.Add flour, 1/4 teaspoon salt, and 1/4 teaspoon black pepper to yeastmixture, stirring until a soft dough forms. Knead dough on a lightly flouredsurfaceuntilsmoothandelastic(doughwillbesoftandtacky).3.Placedough ina largebowlcoatedwithcookingspray, turning tocoat top.Coverand let rise inawarmplace (85°), free fromdrafts,45minutesoruntildoubledinsize.Punchdoughdown;coverandletrest5minutes.4.Drizzle 2 teaspoons oil into an 11 x 7–inch glass or ceramic baking dish.Pressdough intodish.Cover looselywithplasticwrap, and let rise inawarmplace(85°),freefromdrafts,30minutesoruntilpuffy;sprinkledoughwith1/4teaspoon salt, nuts, onion, and thyme. Bake at 450° for 18 minutes or untilgolden.5.Place arugula in a bowl; drizzlewith remaining1 tablespoonoil and juice.Toss.Turnbreadoutontoaworksurface;topevenlywithprosciutto.Slicebreadinto4(23/4x7–inch)rectangles.Topeachservingwithabout1/2cuparugulamixture; sprinkle evenly with remaining 1/8 teaspoon salt. Top with cheese.Serves4.CALORIES 408;FAT 23.9g (sat 4.1g, mono 9.4g, poly 8.3g);PROTEIN 14.2g;CARB 36.3g;FIBER2.8g;CHOL17mg;IRON3.1mg;SODIUM793mg;CALC120mg

MakeAhead

ChipotlePorkHands-ontime:31min.Totaltime:4hr.1min.Servewithriceandasaladoftornromaine,orangesegments,andavocadodressedwitholiveoilandthejuicesyoucapturefromtheorangesasyoucutthesections.

1/2cupchoppedonion11/2tablespoonshoney1teaspoongroundcumin1/8teaspoongroundcinnamon9largegarliccloves,peeled3chipotlechiles,cannedinadobosauce1lime2tablespoonsoliveoil,divided1(11/4-pound)bonelessporkshoulder(Bostonbutt),trimmed3/4teaspoonkoshersalt1/2cupfat-free,lower-sodiumchickenbroth

1.Placefirst6ingredientsinafoodprocessor;pulseuntilfinelychopped.Peelandsectionlimeoverabowl,catchingjuices;discardpeel.Addlimejuice,limesections, and 1 tablespoon olive oil to food processor; process until smooth.Scrapechipotlemixture intoazip-topplasticbag.Addpork; seal.Marinate inrefrigerator1hour.2.Preheatovento325°.3.HeatasmallDutchovenovermedium-highheat.Addremaining1tablespoonoiltopan;swirl.Removeporkfrombag;reservemarinade.Sprinkleporkwith

salt.Addporktopan;sauté8minutes,browningonallsides.Removeporkfrompan.Addbroth and reservedmarinade topan;bring to aboil, scrapingpan toloosenbrownedbits.Returnporktopan;coverandbakeat325°for21/2hoursoruntilporkisfork-tender.Shredpork;tosswithsauce.Serves4(servingsize:3ouncesporkandabout2tablespoonssauce).CALORIES 344;FAT 22.1g (sat 6.6g,mono11.7g, poly2.5g);PROTEIN 22.3g;CARB 14.1g;FIBER2.3g;CHOL83mg;IRON2.1mg;SODIUM591mg;CALC45mg

KID-FRIENDLYCOOKING

AKIDINTHEKITCHEN

Thismonth,11-year-oldMatisseReidservesupspaghettisquashtohertwotoughestcritics.

To field-test one of our kid-friendly recipes, I once again turned to thefood-savviest kid I know,MatisseReid,who lovessimplycookedsquidandthebrinytasteofolives.Herassignment:makespaghettisquashandseehowotherkidslikeit.Here’sherreport.

–AnnTaylorPittman

“ImadeSpaghettiSquashwithTomato-BasilSauce.Therecipewassupereasy,and Iwas able to cook the squashwhile I didmy homework (whichwas notfun)! I expected the squash to bemore spaghetti-like, but at firstmine turnedintomash.Thatwasn’tabadthing,butnowIknowhowtomakethespaghettistrandsproperly. Idid likescraping thesquashpulpwitha fork,and itwassoeasyevenmylittlebrothercoulddoit.Forthesauce,Icheatedandusedonecanofpureedtomatoeswithonecanofdiced—hey,agirlasbusyasIamneedstocut corners, and I like a smooth sauce. The sauce was pretty tart; I wouldprobablyaddalittlesugarnexttime.Iplatedthespaghettisquash,pouredoverthesauce,andpresentedittotwoofmybiggestcritics—MYBROTHERS!!!”

KidFriendly•Vegetarian

SpaghettiSquashwithTomato-BasilSauceHands-ontime:25min.Totaltime:1hr.30min.Parentsmayneedtohelpoutabitbycutting thehardsquash inhalf,butkidscanhave funscrapingupstrandsofspaghetti-likepulp.Youcanserve thisasasidedish,oraddsausageorgroundbeeftothesaucetoturnitintoanentrée.

1(3-pound)spaghettisquashCookingspray1tablespoonoliveoil2garliccloves,minced1(14.5-ounce)canno-salt-addeddicedtomatoes1(14.5-ounce)candicedtomatoes1/2cupchoppedfreshbasil,divided6tablespoonsshreddedfreshpecorinoRomanocheese

1.Preheatovento350°.2.Cutsquashinhalflengthwise.Scoopoutseeds;discard.Placesquashhalves,cutsidesdown,onabakingsheetcoatedwithcookingspray.Bakeat350°for1houroruntiltender.3.Heat amedium saucepan overmediumheat.Add oil to pan; swirl to coat.Add garlic; cook 3 minutes, stirring occasionally. Add tomatoes; bring to asimmer.Cook15minutesoruntilthickened.Removefromheat;stirin1/3cupbasil.4.Coolsquashatroomtemperature10minutesoruntilcoolenoughtohandle.Scrapeinsideofsquashwithaforktoremovespaghetti-likestrandstomeasureabout5cups.Dividesquashevenlyamong6plates,and topeachservingwithabout1/3cupsauceand1tablespooncheese.Topwithremainingbasil.Serves6.CALORIES133;FAT4.6g(sat1.8g,mono1.7g,poly0.6g);PROTEIN4.3g;CARB19.2g;FIBER3.8g;CHOL4mg;IRON1.5mg;SODIUM311mg;CALC158mg

THEVERDICT

KALANI(AGE14)hatessquashanddidnotwanttotryit.Momtoldhimhe had to.His comment—“it’s not horrible”—was good enough forme.Heratedit7/10.FRAANZ (AGE7) tried it anddid notmind the squashbut thought thesaucewas“sour.”5/10MATISSEIgaveit9/10.Thesauce’startflavorblendswellwiththesoftsquash.I’llmakethisagain,butnotformybrothers!

MATISSESAYS, “TOGETSTRANDS(NOT MASH), USE A FORK TOSCRAPEAROUNDTHEOUTSIDEOFTHESQUASHANDPULLFROMTHESIDESINTOTHECENTER.”

“BE CAREFUL WHEN ADDINGTOMATOES TO THE PAN AFTERCOOKING GARLIC, AS THE OILFROMTHEGARLICMIGHTSPIT.”

SUPERFAST

Aweekdaydinnergetsveryeasyandverytastywiththisstandoutsalad.Kidswill likeourbeefymacandcheese.Seeotherfast-cookingrecipesintheMealGuide.

Quick&Easy

Chicken and Prosciutto Salad withArugulaandAsiago

2(1-ounce)slicessourdoughbread,cutinto1/2-inchcubesCookingspray1/2teaspoondriedbasil

1/8teaspoongarlicpowder3tablespoonsextra-virginoliveoil,divided2ouncesverythinslicesprosciutto,chopped2tablespoonsfreshlemonjuice1/4teaspoonsalt2(5-ounce)packagesbabyarugula11/2ouncesAsiagocheese,shavedanddivided(about1/3cup)6ouncesshreddedskinless,bonelessrotisseriechickenbreast1cupgrapetomatoes,halved

1.Preheatovento425°.2.Placebreadcubesonabakingsheet,andlightlycoatwithcookingspray.Addbasilandgarlicpowder;tosswell.Placebreadmixtureinpreheatingoven;bakefor8minutesoruntilcrisp.3.Heat a largenonstick skillet overmedium-highheat.Add1 teaspoonoil topan; swirl to coat.Addprosciutto; sauté4minutesor until prosciutto is crisp.Drainonpapertowels.4. Combine remaining 2 tablespoons plus 2 teaspoons oil, juice, and salt in asmall bowl; stir well with a whisk. Place arugula, half of cheese, and juicemixtureinalargebowl;tosswelltocoat.Dividearugulamixtureevenlyamong6 plates; divide chicken, prosciutto, tomatoes, remaining cheese, and croutonsevenlyoversalads.Serves6(servingsize:about2cups).CALORIES 193; FAT 11.5g (sat 2.9g, mono 5.8g, poly 1.3g); PROTEIN 14.4g; CARB 8.9g;FIBER1.5g;CHOL37mg;IRON1.4mg;SODIUM481mg;CALC142mgKidFriendly•Quick&Easy

Chili-CheeseMac1teaspooncanolaoil3/4poundgroundround1teaspoongarlicpowder1teaspoongroundcoriander1teaspoongroundcumin

2teaspoonschilipowder2cupsfat-free,lower-sodiumbeefbroth1cupwater1(10-ounce)canmilddicedtomatoesandgreenchiles,undrained8ouncesuncookedelbowmacaroni1/2cupfat-freemilk4ounces1/3-less-fatcreamcheese41/2ouncesfinelyshreddedreduced-fatsharpcheddarcheese

1.HeataDutchovenovermedium-highheat.Addoiltopan;swirltocoat.Addbeef and next 4 ingredients; cook 3minutes.Add broth,water, and tomatoes;bringtoaboil.Stirinmacaroni;coverandcook10minutesoruntilmacaroniisdone.2.Heatmilkandcreamcheeseinasaucepanovermediumheat.Cook4minutesor until cheese melts, stirring frequently. Remove from heat. Stir in cheddar.Addcheesesaucetomacaronimixture;tosswelltocoat.Serves6(servingsize:1cup).CALORIES 342; FAT 12.3g (sat 6g, mono 3.7g, poly 1.1g); PROTEIN 25.7g; CARB 32.7g;FIBER1.8g;CHOL60mg;IRON2.3mg;SODIUM652mg;CALC363mgKidFriendly•Quick&Easy•MakeAhead•Vegetarian

CreamyRanch-StyleDipServe this dip with baby carrots, broccoli florets, or other freshvegetables.

4ounces1/3-less-fatcreamcheese,softened3tablespoonsnonfatbuttermilk2tablespoonschoppedfreshflat-leafparsley1teaspoonchoppedfreshdill1/2teaspoonmincedgarlic1/4teaspoononionpowder1/4teaspoonsalt1/4teaspoonfreshlygroundblackpepper

1.Combinecreamcheeseandbuttermilkinasmallbowl,stirringwithawhiskuntil blended. Stir in remaining ingredients. Serves 6 (serving size: about 2tablespoons).CALORIES52;FAT4.3g(sat2.4g,mono1.1g,poly0.2g);PROTEIN2.1g;CARB1.4g;FIBER0.1g;CHOL14mg;IRON0.1mg;SODIUM170mg;CALC34mg

WHATTOEATRIGHTNOW

RHUBARB

Rhubarbappearslikecelery’swildercousin,stalkingthelandbrieflyandthrowing a jolt of electric acidity to any dish it graces. These days,hothouse rhubarb is available year-round, but now’s the time for thefresh, field-grown stuff, which tends to have maximum color and zing.With just a little water and plenty of sugar, the stringy stalks quicklycollapse into a luscious compote in a saucepan, beautiful with Greekyogurtorevenoatmeal.WelovehomemadeRhubarbLiqueur,asweet-tartsong to theseason.Sip itstraightor top itwithasplashofcavaoryourfavoritedrysparklingwine.

MakeAhead

RhubarbLiqueurBring 6 tablespoons sugar and 1/4 cup water to a boil in a small saucepan,stirring justuntil sugardissolves; remove fromheat.Cool.Place11/2poundscoarselychoppedrhubarbinawide-mouthjar.Add3cupsvodka,1/2cupGrandMarnierorotherorange-flavoredliqueur,andcooledsugarsyrup;stir.Screwlidontightly; letstandat roomtemperaturefor2 to3weeksoruntilall thecolorleaches out of rhubarb. Strain mixture through a sieve over a bowl; discardsolids.Serves20(servingsize:about11/2ounces).CALORIES107;FAT0g;SODIUM1mg

MakeAhead•KidFriendly

Rhubarb-ApplePieHands-ontime:28min.Totaltime:1hr.13min.

1/2(14.1-ounce)packagerefrigeratedpiedough(suchasPillsbury)Cookingspray31/2cupsslicedfreshrhubarb(about11/4pounds)1cupgranulatedsugar1tablespoonfreshlemonjuice2GrannySmithapples,peeled,cored,andsliced1/2teaspoongroundcinnamon3/8teaspoonsalt,divided4.22ouncesall-purposeflour(about1cup),divided1/2cuppackedbrownsugar6tablespoonscoldbutter,cutintosmallpieces1/3cupchoppedwalnuthalves

1.Preheatovento425°.2.Placepiedoughonalightlyflouredworksurface;roll intoa12-inchcircle.Fitdoughintoa9-inchpieplatecoatedwithcookingspray.Turnedgesunder;flute. Combine rhubarb, granulated sugar, juice, and apples; toss. Sprinklerhubarbmixturewithcinnamon,1/4teaspoonsalt,and3tablespoonsflour;toss.Spoonrhubarbmixtureintopreparedcrust.3.Weighorlightlyspoonremaining3.38ouncesflour(about3/4cup)intoadrymeasuring cup; levelwith a knife. Combine 3.38 ounces flour, remaining 1/8teaspoonsalt,andbrownsugarinamediumbowl;cutbutterintoflourmixturewithapastryblenderortwoknivesuntilmixtureresemblescoarsemeal.Stirinwalnuts.Sprinklebuttermixtureevenlyoverrhubarbmixture.Bakeat425°for15minutes.4.Reduceoven temperature to375° (donot removepie).Bakeat375° for30minutesoruntilgoldenandbubbly(shieldedgesofcrustwithfoilifitgetstoobrown). Let pie stand on a cooling rack 15minutes before slicing. Serves 12

(servingsize:1wedge).CALORIES 296; FAT 12.4g (sat 5.4g, mono 1.8g, poly 1.8g); PROTEIN 2.6g; CARB 46.2g;FIBER1.5g;CHOL15mg;IRON0.8mg;SODIUM192mg;CALC47mg

RECIPEMAKEOVER

EASTERROLLSMADEBETTER

HotCrossBuns!HotCrossBuns!Lessbutter,morewholegrains—bakedandicedforeveryone!

These rich, sweet yeast bread delights show up every spring, fresh-bakedaccording toEnglish traditiononGoodFriday.Toppedwithacrossofcreamywhite icing, the popable treats are more like mini cakes, filled with lots ofbutterygoodness,candiedfruits,andwarmspices.Buteachsweetlittlebuncansetyoubackabout270calories,andthat’sifyoustopatjustone.Wewonderedif we could lighten this buttery Easter favorite, while keeping all theirresistibilityoftheclassic.

Weblendwhole-grainpastryflourintoall-purposeflourforamorenutrient-densebasethatstillmaintainsalight,fluffycrumb.Goldenraisinsandcurrantsare plumped in orange juice, and fresh citrus peel takes the place of sugarycrystallizedfruit.Atouchofsweetbuttermaintainsthatmoist,cakeliketexture—withmorethanasticklessthantheoriginal.Ahintofwarmspicesbalancesasweetglazetofinish.Lessheft,moreflavorandfluff,thesedelicateEasterbunsdeserveattentionallyear.

KidFriendly•Freezable•MakeAhead

HotCrossBunsHands-ontime:40min.Totaltime:3hr.15min.

Rolls:1/2cupgoldenraisins1/2cupdriedcurrants1/4cupwarmorangejuice(120°to130°)19ouncesall-purposeflour(about41/4cups),divided4.5ounceswhole-grainpastryflour(about1cup)1teaspoonsalt1teaspoongratedlemonrind

1teaspoongratedorangerind1/2teaspoongroundcinnamon1/4teaspoongratedwholenutmeg1packagequick-riseyeast(about21/4teaspoons)1cupwarmfat-freemilk(120°to130°)1/4cuphoney1/4cupunsaltedbutter,melted2largeeggs,lightlybeatenCookingspray1tablespoonwater1largeeggwhiteGlaze:1cuppowderedsugar1tablespoon2%reduced-fatmilk1teaspoonfreshlemonjuice

1.To prepare rolls, combine first 3 ingredients in a small bowl; let stand 10minutes.Drainfruitinacolanderoverabowl,reservingfruitandjuice.2.Weigh or lightly spoon 18.5 ounces (about 4 cups plus 2 tablespoons) all-purpose flour and pastry flour into dry measuring cups; level with a knife.Combineflours,salt,andnext5ingredientsinbowlofastandmixerwithdoughhook attached; mix until combined. Combine reserved orange juice, fat-freemilk,honey,butter,and2eggsinabowl,stirringwithawhisk.Withmixeron,slowlyaddmilkmixturetoflourmixture;mixatmedium-lowspeed7minutes.Turn dough out onto a lightly floured surface. Add reserved fruit. Knead 2minutesoruntilsmoothandelastic;addenoughofremaining2tablespoonsall-purpose flour, 1 tablespoon at a time, to prevent dough from sticking. Placedoughinalargebowlcoatedwithcookingspray,turningtocoattop.Coverandlet rise inawarm,dryplace, free fromdrafts,1houroruntildoubled in size.(Gently press two fingers into dough. If indentation remains, dough has risenenough.)Punchdoughdown;coverandletrest5minutes.Divideinto24equalportions; roll each portion into a ball. Place rolls in muffin cups coated withcookingspray.Coverandletrise1houroruntilalmostdoubledinsize.3.Preheatovento350°.

4.Combine1 tablespoonwaterandeggwhite;stirwithawhisk.Gentlybrushrolls with egg white mixture. Bake at 350° for 20 minutes or until golden,rotatingpansonceduringbaking.Removefrompans;cool10minutesonawirerack.5.To prepare glaze, combine powdered sugar and remaining ingredients in abowl, stirring with a whisk. Microwave at HIGH 20 seconds or until warm.Spoonglazeintoazip-topplasticbag.Sealbag;snipatinyholein1cornerofbag.Pipeacrossontopofeachwarmroll.Serves24(servingsize:1roll).CALORIES179;FAT2.8g(sat1.4g,mono0.7g,poly0.2g);PROTEIN4.5g;CARB34.8g;FIBER1.6g;CHOL23mg;IRON1.4mg;SODIUM111mg;CALC29mg

CLASSIC MAKEOVER

268caloriesperroll 179caloriesperroll

227milligramssodium

111milligramssodium

4.8gramssaturatedfat


FORBETTERBUNSAddwholegrains,uselessbutter,andbrightenwithcitrus.WHOLE-GRAINFLOURVS.REFINEDFLOURNuttywhole-grainpastryflourreplacessomeoftherefinedflourtoboostthefiberto1.6gramsperroll.

ATOUCHOFBUTTERYouonlyneedalittleforalight,fluffycrumb.Wedecreasedbytwo-thirdstosave42caloriesand3gramsofsatfatperroll.FRESHCITRUSPEELVS.CANDIEDFreshcitrusrindoffersamorenatural,refreshingflavor,withlesssugarandfewercaloriesthancandiedpeel.

OOPS!

YOURLETTUCEISLIFELESSHowtobabythemostimportantpartofagreensalad

Nicelettuceisamightyprettything,untilitshrivelsandwithers’twixtstoreand saladbowl—or,worse, rots andblackens around the edges.Onceopened,even relatively shelf-stable bagged lettuces suffer this fate.And lettuce leaves

are prone to nasty bruising when roughly handled. This is among the mostdelicateoffoods.

Themain storageproblem isusually toomuchmoisture.Wet lettuce spoilsfasteraswatercondensesontheleavesandsuffocatesthem.Moremoisturealsomeansmoregases,likeethylene,whichspeedupripeningandspoilageinfruitsand vegetables. But here’s the rub: Lettuce needs somewater to stay crisp—otherwiseleavesdryoutanddroop.

Thesolution:Keeplettucemoist,butjustbarely.Looselywrapahead(orthecontentsofbaggedlettuce)inslightlydamppapertowels,andsealinazip-topbag.Thiswillabsorbexcesswaterwithoutdehydratingtheleaves.Storeinyourcrisper drawer—the best spot for consistent, controlled humidity. Don’t washlettuceuntilyou’rereadytouseit.

JUNE

SUMMERCOOKBOOK

In our eighth annual homage to the glories ofsummer, we celebrate with fresh, healthy recipesthat run from fruity drinks and zesty pickles toplummy barbecue sauce and a peachy take onshortcake.

STARTERS&DRINKSOh, thepleasuresofsummer,whenthepreambleofspring turns intoapieceofperformanceartbyMotherNatureconcerningthebountyoftheearth.Thisistrulythetimeformarket-basedfood:whatever’sfresh.Thisyearwe’veupdated iconicdisheswithbright twistsandnewsizzle.Wealso invited a few of our favorite chefs to share their hot-weatherinspirations.Getready:It’sgoingtobealong,tastysummer.

ChampagneMangoMargaritasAshleyJames,ExecutiveChef,FourSeasonsHotel,LosAngelesatBeverlyHillsHands-on time:15min.Total time:1hr.35min. “Duringmy time inMexico working at the Four Seasons Resort Punta Mita, I lived inBucerias,halfwaybetweenPuertaVallartaandthehotel.Myhousewasasmallcasitawithbeautifulmangogrovesinthebackyard,”recallsChefJames. “In thesummer, I’dmakemargaritaswithmangoespicked fromthetrees,freshlimejuice,tamarind,andsomechilepequín.Ihadmanyofthosemargaritas,believeyoume!”

Champagnemangoesarealso calledAtaulfomangoes.Other varietiesmay be used but won’t be as smooth. Use more mango nectar tocompensate.

2tablespoonswater2tablespoonssugar1/2cupfreshorangejuice1/2cuptequila1/4cupmangonectar1/4cupfreshlimejuice1/4cupTripleSec3 Champagne mangoes, peeled, seeded, chopped, and frozen

(about3cups)3driedpequínchilesorchilesdeárbol1cupice1/2teaspoonkoshersalt,divided3/8teaspoonsugar1limewedge

1.Combine2 tablespoonswater and2 tablespoons sugar in amicrowave-safeglassmeasuringcup;microwaveatHIGH2minutes.Stiruntilsugardissolves.Place sugar mixture, orange juice, and next 6 ingredients in a blender, andprocessuntilsmooth.Addicetoblender;pulsetocombine.Stirin1/8teaspoonsalt.Chillinrefrigerator30minutes,stirringafter15minutes.2.Combine remaining salt and3/8 teaspoon sugar in a saucer.Rub rimsof 6glasseswith 1 limewedge; spin rimof eachglass in saltmixture to coat. Filleachglasswithabout2/3cupmargarita.Serves6.CALORIES178;FAT0.4g(sat0.1g,mono0.1g,poly0.1g);PROTEIN0.8g;CARB30.6g;FIBER2.1g;CHOL0mg;IRON0.3mg;SODIUM164mg;CALC16mgMakeAhead•Vegetarian

QuickPickledDillyGreenBeansHands-ontime:10min.Totaltime:2hr.10min.Afreshalternativeto

pickledcukes, thesecrisp,crunchy treatsmakeazestysummersnack,garnishforaBloodyMary,orcondimentinasandwichorsalad.They’reeasytoprepareandwillkeepuptoaweekintherefrigerator.

1/4cupchoppedfreshdill1/2poundgreenbeans,trimmed1cupwhitewinevinegar1cupwater2teaspoonssugar2teaspoonssalt2teaspoonspicklingspice1garlicclove,peeled

1.Combinedillandgreenbeansinamediumbowl.2.Combinevinegarandremaining ingredients inasmall saucepan.Bring toaboil,andcook1minuteoruntilsugarandsaltdissolve.Pouroverbeanmixture.Letstand2hours.Drainorservewithaslottedspoon.Serves12(servingsize:about1/3cup).CALORIES 6; FAT 0g; PROTEIN 0.4g;CARB 1.4g; FIBER 0.7g;CHOL 0mg; IRON 0.2mg;SODIUM41mg;CALC7mgQuick&Easy•MakeAhead•Vegetarian

CreoleDeviledEggsChefJohnStageDinosaurBar-B-Que,NewYorkCityHands-ontime:22min.Totaltime:37min.ChefStageremembershismother’sdeviledeggs,whichheupdateswithvibrantCreoleseasonings.

8largeeggs1tablespooncidervinegar2tablespoons(1ounce)1/3-less-fatcreamcheese1/4cupplain2%reduced-fatGreekyogurt1tablespoonfinelychoppedgreenbellpepper

1tablespoonfinelychoppedcelery1tablespoonCreolemustard2teaspoonsmincedfreshchives1/4teaspoonfreshlygroundblackpepper1/4teaspoonhotpeppersauce(suchasTabasco)1/8teaspoonsaltDashofgroundredpepper2pieceshotpickledokra,eachcutinto8slices

1.Placeeggsinalargesaucepan.Coverwithwaterto1inchaboveeggs;stirinvinegar.Bring just toarollingboil.Removefromheat;coverand letstand15minutes.Drainandrinsewithcoldrunningwateruntilcool.2.Peeleggs;cutinhalflengthwise.Placeyolksinamediumbowl;addcreamcheese,andmashwithaforkuntilsmooth.Addyogurtandnext8 ingredients.Spoonmixtureintoeggwhitehalves(about1tablespoonineachhalf).Garnisheachegghalfwith1okraslice.Serves8(servingsize:2egghalves).CALORIES90;FAT4.9g(sat1.8g,mono1.9g,poly0.8g);PROTEIN7.2g;CARB2.5g;FIBER0.1g;CHOL183mg;IRON1mg;SODIUM163mg;CALC36mgMakeAhead

Chilled Fresh Corn Soup with KingCrabHands-ontime:25min.Totaltime:2hr.45min.

1poundfrozencookedkingcrablegs,thawed6cupsfreshcornkernels(about11ears)41/2cupswater1/8teaspoongroundredpepper1cup2%milk1/4cupchoppedfreshchives1/2teaspoonfreshlygroundblackpepper

1. Cut shells off crab with kitchen shears; reserve shells. Coarsely chopcrabmeat; chill. Combine shells, corn, 4 1/2 cups water, and red pepper in asaucepan;bringtoaboil.Reduceheat;simmer20minutesoruntilcornisverytender.Discardshells.2.Placehalfofcornmixtureinablender.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropening in blender lid (to avoid splatters). Process until smooth. Press pureedcornmixture throughafinesieveoverabowl, reserving liquid;discardsolids.Repeatprocedurewith remainingcornmixture.Stir inmilk, chives, andblackpepper.Chill2hours.Topwithreservedcrabmeat.Serves8(servingsize:about2/3cupsoupandabout1/4cupcrabmeat).CALORIES115;FAT2g(sat0.6g,mono0.5g,poly0.6g);PROTEIN10g;CARB16.2g;FIBER2.2g;CHOL20mg;IRON0.7mg;SODIUM383mg;CALC59mgMakeAhead•Vegetarian

SpicySquashPicklesHands-on time: 11 min. Total time: 2 hr. 41 min. These summersquashesoffermeatiertexturethantraditionalpickles.

3/4poundzucchini,cutinto1/4-inch-thickslices3/4poundyellowsquash,cutinto1/4-inch-thickslices2teaspoonskoshersalt,divided1/2cupthinlyslicedsweetonion(suchasVidalia)1cupwater1cupcidervinegar1/4cupmaplesyrup1/4to1/2teaspooncrushedredpepper

1.Placeawire rackonabakingsheet.Arrangezucchiniandsquashslicesonrack;sprinklewith1teaspoonsalt.Letstand30minutes.Rinsewellundercoldwater;patdrywithpapertowels.Placezucchini,squash,andonioninamediumglassbowl.2.Combineremaining1teaspoonsalt,1cupwater,andremainingingredientsina small saucepan; bring to a boil, and pour over vegetables. Weigh down

vegetableswithaplate.Coverandrefrigerateatleast2hoursorovernight.Drainorservewithaslottedspoon.Serves12(servingsize:about1/4cup).CALORIES13;FAT0.1g(sat0g,mono0g,poly0.1g);PROTEIN0.7g;CARB2.8g;FIBER0.7g;CHOL0mg;IRON0.2mg;SODIUM38mg;CALC11mgKidFriendly•MakeAhead

PeachLemonadeHands-ontime:12min.Totaltime:3hr.42min.Peachesaddsweet,mellow roundness to traditional lemonade.Stir inwhite rumorbourbonforgrown-ups.

4cupswater2cupscoarselychoppedpeaches3/4cupsugar1cupfreshlemonjuice(about6lemons)4cupsice1peach,cutinto8wedges

1.Combine first 3 ingredients in amedium saucepan overmedium-high heat.Bring to a boil; reduce heat, and simmer 3minutes. Place peachmixture in ablender;letstand20minutes.Removecenterpieceofblenderlid(toallowsteamto escape); secure blender lid onblender.Place a clean towel over opening inblender lid.Blend until smooth. Pour into a large bowl.Refrigerate at least 3hours.2.Press peachmixture through a sieve over a bowl, reserving liquid; discardsolids.Stirinlemonjuice.Place1/2cupiceineachof8glasses.Pourabout2/3cuplemonadeintoeachglass;garnisheachglasswith1peachwedge.Serves8.CALORIES98;FAT0.1g(sat0g,mono0g,poly0g);PROTEIN0.5g;CARB25.9g;FIBER0.8g;CHOL0mg;IRON0.1mg;SODIUM0mg;CALC4mgMakeAhead

Cilantro-JalapeñoLimeadeHands-on time: 12 min. Total time: 3 hr. 42 min. Jalapeño adds asubtle kick, and cilantro bringsgrassy, herbal notes to classic limeade.

Adultsmightliketostirinalittletequila.

41/2cupswater3/4cupsugar1/2cupagavenectar1cupcoarselychoppedfreshcilantro2largejalapeñopeppers,seededandchopped(about1/2cup)2tablespoonssugar1/4teaspoonsalt9limewedges,divided11/2cupsfreshlimejuice(about10limes)4cupsice

1.Combine first 3 ingredients in amedium saucepanovermedium-highheat;bring to a boil. Remove from heat; stir in cilantro and jalapeño. Let stand 30minutes. Pour jalapeño mixture into a large bowl; cover and chill at least 3hours.2.Combine2tablespoonssugarandsaltinashallowdish.Rubrimsof8glasseswith1limewedge.Diprimsofglassesinsugarmixture.3.Straincilantromixturethroughafinesieveoverabowl,discardingsolids.Stirinlimejuice.Filleachpreparedglasswith1/2cupice.Add3/4cuplimeadetoeachglass.Garnishwithremaining8limewedges.Serves8.CALORIES155;FAT0g;PROTEIN0.2g;CARB41.3g;FIBER0.2g;CHOL0mg; IRON0.1mg;SODIUM56mg;CALC7mg

MAINDISHES

Balsamic and Shallot ChickenBreastsJamesBoyceCottonRowandCommerceKitchen,Huntsville,Ala.Hands-ontime:23min.Totaltime:43min.ChefBoyceremembershisfather’s chicken fromweekly familybarbecueswhenhewasakid.Ourtakeampsup flavorwithabalsamic reduction. Itstartson thestovetopandfinishesintheoventocontroldoneness.

6(8-ounce)bone-inchickenbreasthalves,skinned1teaspoonfreshlygroundblackpepper1/2teaspoonsalt1tablespoonoliveoil,divided1/4cupchoppedshallots3garliccloves,chopped1choppedseededplumtomato11/2teaspoonstomatopaste1/2cupfat-free,lower-sodiumchickenbroth2/3cupbalsamicvinegar1/4cupchoppedgreenonions

1.Preheatovento350°.2. Sprinkle chicken evenly with pepper and salt. Heat a large skillet overmedium-highheat.Add2teaspoonsoliveoiltopan;swirltocoat.Addchicken,meatsidesdown;cook7minutesoruntilbrowned.Turnchickenover;cook3minutes.Placechickenonajelly-rollpan.Bakeat350°for23minutesoruntildone.3.Returnpantomedium-highheat.Addremaining1teaspoonoil,shallots,and

garlic to pan, and sauté 1minute, stirring constantly.Add tomato and tomatopaste,andsauté1minute,stirringconstantly.Addbroth;bringtoaboil,scrapingpantoloosenbrownedbits.Addvinegar;reduceheattomedium-low,andcook20minutesoruntil reduced to2/3cup, stirringoccasionally.Serve saucewithchicken. Sprinkle with green onions. Serves 6 (serving size: 1 chicken breasthalf,about2tablespoonssauce,and2teaspoonsgreenonions).CALORIES250;FAT4.6g(sat0.9g,mono2.2g,poly0.8g);PROTEIN42.6g;CARB6.9g;FIBER0.4g;CHOL105mg;IRON1.8mg;SODIUM372mg;CALC39mg

Cabernet-Balsamic Burgers withSautéedMushroomsandOnionsHands-on time: 57 min. Total time: 57 min. Burgers get irresistibleupgradeswithcreamybluecheeseandcaramelizedonionsspikedwithjammyredwineandtart-sweetvinegar.Aportionoftheonionsaremixedintothepattiestohelpkeeptheleanbeefmoist.

5teaspoonsoliveoil,divided4cupsthinlyslicedredonion11/2teaspoonschoppedfreshthyme1/2cupcabernetsauvignonorotherdryredwine2tablespoonsbalsamicvinegar3/4teaspoonsalt,divided1(8-ounce)packageslicedmushrooms11/2poundsgroundsirloinCookingspray1/3cuplightmayonnaise1ouncebluecheese,crumbled(about1/4cup)1garlicclove,minced6(11/2-ounce)whole-wheathamburgerbuns11/2cupsbabyarugula

1.Heata largenonstick skilletovermedium-lowheat.Add2 teaspoonsoil to

pan;swirl tocoat.Addonionand thyme;cook17minutesoruntilgoldenandvery tender, stirring occasionally. Increase heat to medium-high; add wine,vinegar,and1/4teaspoonsalt.Cook6minutesoruntilliquidalmostevaporates,stirringoccasionally.Removeonionmixturefrompan.2.Wipe pan clean with paper towels. Heat pan overmedium-high heat. Addremaining 3 teaspoons oil to pan; swirl to coat. Add mushrooms and 1/4teaspoon salt; sauté 8 minutes or until mushrooms brown and liquid mostlyevaporates.3.Preheatgrilltomedium-highheat.4.Coarselychop1cuponionmixture,andstirchoppedonionmixtureintobeef.Divide beefmixture into 6 equal portions, gently shaping each into a 1-inch-thick patty. Press a nickel-sized indentation in center of each patty. Sprinklepattieswithremaining1/4teaspoonsalt.Placepattiesonagrillrackcoatedwithcookingspray,andgrill4minutesoneachsideoruntildone.5.Combinemayonnaise,bluecheese,andgarlicinabowl,andmashwellwithafork.Spread tophalves of buns evenlywithmayonnaisemixture.Arrange1/4cup arugula on bottom half of each bun; top each bottom half of bunwith 1patty,about2tablespoonsremainingonionmixture,about1/4cupmushrooms,andtophalfofbun.Serves6(servingsize:1burger).CALORIES 395; FAT 17.1g (sat 4.6g, mono 6.8g, poly 4.3g); PROTEIN 29.2g; CARB 33g;FIBER5g;CHOL69mg;IRON3.4mg;SODIUM756mg;CALC106mgMakeAhead

Tandoori Grilled Chicken with MintRaitaHands-on time: 1 hr. 50 min. Total time: 9 hr. 50 min. Barbecuedchicken,abackyardsummer favorite,marinateshere inaheady Indianspice blend and tangy yogurt. A cool, herby raita complements itperfectly.

Marinade:3/4cupfat-freeGreekyogurt2tablespoonschoppedpeeledfreshginger1tablespoonpaprika

1tablespoonfreshlimejuice1teaspoonchilipowder3/4teaspoonsalt1/2teaspoongroundturmeric1/2teaspoongroundcumin1/8teaspoongroundredpepper3garliccloves,chopped4(12-ounce)bone-inchickenleg-thighquarters,skinnedRaita:3/4cupfat-freeGreekyogurt3/4cupchoppedseededcucumber2tablespoonschoppedfreshmint1/2teaspoongroundcumin1/4teaspoonsaltCookingspray

1.To prepare marinade, place first 10 ingredients in a blender; process untilsmooth.Pourintoalargezip-topplasticbag.Addchicken;turntocoat.Marinatechickeninrefrigeratoratleast4hoursorovernight.2.Toprepare raita, combine3/4 cupyogurt andnext 4 ingredients in a smallbowl;coverandrefrigerate.3. Remove chicken from refrigerator, and let stand at room temperature 45minutes.4.Preparegrillforindirectgrilling.Ifusingagasgrill,heatonesidetomedium-highandleaveonesidewithnoheat.Ifusingacharcoalgrill,arrangehotcoalsoneithersideofcharcoalgrate,leavinganemptyspaceinmiddle.5. Remove chicken from marinade, and discard marinade. Place chicken onunheated part of grill rack coated with cooking spray. Close lid, and grill 90minutesoruntilathermometerinsertedintomeatypartofthighregisters165°,turningchickenevery20minutes.Serves4(servingsize:1chickenquarterandabout1/3cupraita).CALORIES 284;FAT 7.9g (sat2g,mono2.4g,poly2g);PROTEIN 45.7g;CARB 4.9g;FIBER0.7g;CHOL161mg;IRON2.5mg;SODIUM502mg;CALC76mg

Shrimp and Corn Cakes withHeirloomTomatoSalsaHands-ontime:1hr.Totaltime:1hr.

1/2cupdicedredonion1/4cupchoppedfreshcilantro2tablespoonsfreshlimejuice1/4teaspoonkoshersalt1/4teaspoongroundcumin1/8teaspoongroundredpepper11/2poundsmixedheirloomtomatoes,seededandchopped1serranochile,seededandminced1.5ouncesmasaharina(about1/3cup)1.5ouncesall-purposeflour(about1/3cup)1teaspoonbakingpowder1/2teaspoonkoshersalt1/2teaspoonfreshlygroundblackpepper3cupsfreshcornkernels(about4largeears),divided1tablespoonlow-fatbuttermilk1tablespoongratedlemonrind2teaspoonshotsauce1largeegg1/3cupchoppedredbellpepper12ouncespeeledanddeveinedshrimp,chopped(about11/2cups)2greenonions,thinlysliced2garliccloves,minced3tablespoonscanolaoil,divided

1.Combinefirst8ingredients;setaside.

2.Weigh or lightly spoon flours into drymeasuring cups; levelwith a knife.Combineflours,bakingpowder,1/2teaspoonsalt,andblackpepperinabowl.3.Place 1 1/2 cups corn and next 4 ingredients in bowl of a food processor;processuntilsmooth.Combinepureedcornmixture,remaining11/2cupscorn,bellpepper,shrimp,greenonions,andgarlicinalargebowl.Addflourmixture,stirringgentlyuntilmoist.4.Heatalargenonstickskilletovermediumheat.Add1tablespoonoiltopan;swirltocoat.Add4(1/4-cup)battermoundstopan,pressingeachwiththebackofaspatulatoslightlyflatten;cook3minutesoneachsideoruntilgoldenandthoroughlycooked.Removefrompan;keepwarm.Repeatproceduretwicewithremaining2tablespoonsoilandbatter.Servewithsalsa.Serves6(servingsize:2cakesandabout1/2cupsalsa).CALORIES 285;FAT 10.2g (sat 1.1g, mono 5.3g, poly 3.2g);PROTEIN 17.9g;CARB 33.4g;FIBER5g;CHOL116mg;IRON3.2mg;SODIUM466mg;CALC112mgQuick&Easy

Pan Bagnat (Niçoise SaladSandwiches)Hands-ontime:40min.Totaltime:40min.AlbacoretunaseasonrunsfromJunethroughOctober.

2largeeggs3(5-ounce)freshalbacoretunasteaks1/4teaspoonsalt1/2teaspoonfreshlygroundblackpepper,dividedCookingspray4(6-inch)piecesFrenchbreadbaguette,halvedlengthwise24QuickPickledDillyGreenBeans8(1/4-inch-thick)slicestomato1cupthinlyslicedfennelbulb(about1/2smallbulb)5kalamataolives,pittedandcoarselychopped2tablespoonsextra-virginoliveoil1/2cuparugulaleaves

1.Placeeggsinasmallsaucepan.Coverwithwaterto1inchaboveeggs;bringjusttoarollingboil.Removefromheat;coverandletstand15minutes.Drainandrinsewithcoldrunningwateruntilcool.Peelandsliceeggs,andsetaside.2.Heatalargecast-irongrillpanovermedium-highheat.Sprinklefishwithsaltand1/4teaspoonpepper.Coatpanwithcookingspray.Addfishtopan;cook3minutesoneachsideoruntildesireddegreeofdoneness.Cuttunasteaksacrossgrainintothinslices.3.Hollow out top and bottom halves of bread, leaving a 1/3-inch-thick shell;reservetornbreadforanotheruse.Arrange6QuickPickledDillyGreenBeansoneachof4bottombreadhalves.Arrange tunaevenlyovergreenbeans.Topeach with 2 tomato slices. Arrange fennel evenly over tomato. Divide olivesamongeachof4 tophalvesofbread;drizzleeachtophalfofbreadwith11/2teaspoonsoil.Dividearugulaandslicedeggsevenlyamongtophalvesofbread,andsprinkleremainingblackpepperevenlyovereggs.Placetophalvesofbreadonbottomhalves;cuteachsandwichinhalf.Serves4(servingsize:1sandwich).CALORIES390;FAT11.4g(sat2g,mono7g,poly1.6g);PROTEIN32.5g;CARB39.3g;FIBER2.7g;CHOL140mg;IRON4.1mg;SODIUM701mg;CALC69mgVegetarian

BakedTomatoeswithQuinoa,Corn,andGreenChilesHands-ontime:55min.Totaltime:1hr.20min.

2poblanochiles2cupsfreshcornkernels(about4ears)1cupchoppedonion1tablespoonchoppedfreshoregano1tablespoonoliveoil1tablespoonfreshlimejuice1teaspoonsalt,divided3/4teaspoongroundcumin1/4teaspoonfreshlygroundblackpepper

6largeripetomatoes(about4pounds)1cupuncookedquinoa1/4cupwater4ouncescolby-Jackcheese,shredded(about1cup)

1.Preheatbroilertohigh.2. Cut chiles in half lengthwise; discard seeds and membranes. Place chilehalves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 8minutes or until blackened. Place in a paper bag; close tightly. Let stand 10minutes.Peelchiles.Coarselychopchiles;placeinabowl.Addcornandoniontopan;broil10minutes,stirringtwice.Addcornmixturetochoppedchiles;stirinoregano,oil,limejuice,1/4teaspoonsalt,cumin,andblackpepper.3.Cut tops off tomatoes; set aside. Carefully scoop out tomato pulp, leavingshellsintact.Drainpulpthroughasieveoverabowl,pressingwiththebackofaspoontoextractliquid.Reserve11/4cupsliquid,anddiscardremainingliquidand pulp. Sprinkle tomatoeswith 1/2 teaspoon salt. Invert tomatoes on awirerack;letstand30minutes.Dryinsidesoftomatoeswithapapertowel.4.Placequinoa ina fine sieve, andplace sieve ina largebowl.Coverquinoawithwater.Usingyourhands, rubgrains together30seconds; rinseanddrain.Repeat procedure twice. Drain well. Combine reserved tomato liquid, quinoa,1/4cupwater,andremaining1/4teaspoonsaltinamediumsaucepan;bringtoaboil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed.Removefromheat;fluffwithafork.Addquinoamixturetocornmixture;tosswell.5.Preheatovento350°.6.Spoon about 3/4 cup cornmixture into each tomato.Divide cheese evenlyamongtomatoes.Placetomatoesandtops,ifdesired,onajelly-rollpan.Bakeat350°for15minutes.Removefromoven.Preheatbroiler.Broil tomatoes11/2minutesoruntilcheesemelts.Placetomatotopsontomatoes,ifdesired.Serves6(servingsize:1stuffedtomato).CALORIES 320; FAT 11.2g (sat 4.1g, mono 2.4g, poly 2g); PROTEIN 13.4g; CARB 46.3g;FIBER8.8g;CHOL17mg;IRON3.2mg;SODIUM550mg;CALC195mg

Pork Patties with Plum Sauce and

NapaCabbageSlawHands-ontime:48min.Totaltime:48min.Asianseasoningsjazzupthese mini pork burgers. We add bulgur to the patties to stretch thegroundporkandkeepsaturatedfatincheck.

11/2cupscoarselychoppedplums(about1/2pound)11/2tablespoonsbrownsugar2tablespoonsseasonedricevinegar1/2teaspoonSriracha(hotchilesauce,suchasHuyFong)1cupboilingwater1/2cupuncookedbulgur11/2poundsgroundpork,80%lean1cupdiagonallycutgreenonions,divided1/2cupchoppedfreshcilantro,divided2tablespoonsdrysherry1tablespoonmincedgarlic1tablespoonmincedpeeledfreshginger1teaspoonsalt,divided1/4teaspoonfreshlygroundblackpepperCookingspray6cupsshreddednapa(Chinese)cabbage(about1/2largehead)3tablespoonsseasonedricevinegar1/4teaspoondarksesameoil

1.Combinefirst4ingredientsinasmallsaucepan;bringtoaboil.Cover;reduceheat,andsimmer15minutes,stirringfrequently.Removefromheat;letstand10minutes. Place plum mixture in a blender or food processor; process untilsmooth.2. Combine 1 cup boilingwater and bulgur in amedium bowl; cover and letstand 20minutes.Drainwell. Combine bulgur, pork, 1/2 cup onions, 1/4 cupcilantro,sherry,garlic,ginger,3/4teaspoonsalt,andpepperinamediumbowl.

Divideporkmixtureinto12equalportions,gentlyshapingeachintoa3/4-inch-thickpatty.Pressanickel-sizedindentationincenterofeachpatty.Heatalargeskilletorgrillpanovermedium-highheat.Coatpanwithcookingspray.Add6pattiestopan;cook5minutesoneachsideoruntildone.Repeatwithremaining6patties.3.Combineremaining1/2cuponions,remaining1/4cupcilantro,remaining1/4teaspoonsalt, cabbage,vinegar, andoil; tossgently tocoat.Servepattieswithslaw;drizzlewithplumsauce.Serves6(servingsize:2patties,1cupslaw,and2tablespoonssauce).CALORIES 296;FAT 10.8g (sat 4.1g, mono 4.3g, poly 1.5g);PROTEIN 25.4g;CARB 24.1g;FIBER4.2g;CHOL85mg;IRON0.7mg;SODIUM724mg;CALC85mgQuick&Easy

Grilled Maine Lobster Tails withMisoButterBruceandEricBrombergBlueRibbonSushiBarandGrill,TheCosmopolitanofLasVegasHands-on time: 15 min. Total time: 25 min. The Brombergs fondlyrecalleatingsteamedlobstersatthebeachonLongIsland.Theirmoderntwistisgrilledlobsterwithmisobutter.Misobringssaltyumaminotestothesweet,succulentlobster.

3tablespoonsbutter2teaspoonsredmiso(soybeanpaste)4(8-ounce)lobstertails,halvedlengthwiseCookingspray

1.Preheatgrilltohighheat.2. Place butter and miso in a microwave-safe dish. Microwave at HIGH 30secondsoruntilbuttermelts.Stirtocombine.3.Coat lobster tailswith cooking spray.Place tails, flesh sidesdown,ongrillrackcoatedwithcookingspray,andgrill4minutes.Turntailsover;brushwithbuttermixture.Grill3minutesoruntildone,brushingoccasionallywithbuttermixture.Servewithremainingbuttermixture.Serves4 (servingsize:1 lobster

tailandabout1tablespoonmisobutter).CALORIES336;FAT12.3g(sat6g,mono2.9g,poly1.8g);PROTEIN47.1g;CARB6g;FIBER0g;CHOL182mg;IRON2.8mg;SODIUM586mg;CALC114mg

SIDES&SALADSQuick&Easy•MakeAhead•Vegetarian

Cabbage Slaw with Tangy MustardSeedDressingHands-ontime:20min.Totaltime:35min.Mustardseed,cilantro,andcumingivethiscoleslawanIndianspin.

8cupspreslicedgreencabbage(about11/2pounds)1cupthinlyverticallyslicedredonion1/2cupgratedcarrot1/2cupchoppedfreshcilantro2tablespoonscanolaoil2tablespoonsbrownmustardseeds1tablespooncuminseeds1largegarlicclove,minced1/2jalapeñopepper,finelychopped1/4cupwhitewinevinegar11/2teaspoonssugar3/4teaspoonsalt3/4teaspoonfreshlygroundblackpepper

1.Combinefirst4ingredientsinalargebowl.2.Heatasmallsaucepanovermediumheat.Addoiltopan;swirltocoat.Addmustardandcuminseeds;cook90secondsoruntilmustardseedsbegintopop.Removefromheat.Stiringarlicandjalapeño;letstand2minutes.Addvinegar,sugar,salt,andpepper,stirringwithawhisk.Pourvinegarmixtureovercabbagemixture; toss to coat. Let stand 15 minutes. Serves 10 (serving size: about 1cup).CALORIES67;FAT3.5g(sat0.3g,mono2.3g,poly0.9g);PROTEIN1.6g;CARB7.5g;FIBER2.4g;CHOL0mg;IRON1mg;SODIUM199mg;CALC54mg

Quick&Easy

MelonandFigSaladwithProsciuttoandBalsamicDrizzleHands-ontime:15min.Totaltime:30min.

1/2cupbalsamicvinegar2teaspoonsextra-virginoliveoil1teaspoonfreshlemonjuice1/4teaspoonfreshlygroundblackpepper1/8teaspoonkoshersalt4cupsgourmetsaladgreens

1/2poundhoneydewmelon,peeled,seeded,andthinlysliced1/2poundcantaloupe,peeled,seeded,andthinlysliced4verythinslicesprosciutto,torn(about1ounce)4freshfigs,quartered

1.Bringvinegartoasimmerinasmallsaucepanovermedium-lowheat;cookuntil syrupy and reduced to 3 tablespoons (about 10 minutes), stirringoccasionally.Removefromheat.2.Combine oil, juice, pepper, and salt in a bowl, stirringwith a whisk. Addsaladgreens; tossgently.Dividemelonamong4plates; topwithsaladgreens.Arrange prosciutto and figs over salad greens; drizzle with balsamic syrup.Serves 4 (serving size: 1/4 pound melon, about 1 cup salad greens, 1 sliceprosciutto,1quarteredfig,andabout2teaspoonsbalsamicsyrup).CALORIES153;FAT3.2g(sat0.6g,mono1.7g,poly0.3g);PROTEIN4.1g;CARB28.3g;FIBER3.7g;CHOL6mg;IRON1.3mg;SODIUM299mg;CALC44mgMakeAhead•Vegetarian

LemonyGrilledPotatoSaladHands-on time: 46 min. Total time: 56 min.Grilling the vegetablesbringsunexpectedsmokinesstoafamiliarpicnicstaple.

2poundssmallYukongoldpotatoes3tablespoonsextra-virginoliveoil,divided1smallredonion,cutinto1/2-inch-thickslices1redbellpepper,cutinhalfandseededCookingspray3tablespoonschoppedfreshbasil2tablespoonschoppedfreshchives3tablespoonsfreshlemonjuice1teaspooncapers3/4teaspoonsalt1/4teaspoonfreshlygroundblackpepper

1.Preheatgrilltomedium-highheat.2.Placepotatoesinalargesaucepan;coverwithwater.Bringtoaboil.Reduceheat,andsimmer15minutesoruntiltender;drain.Coolslightly.Cutpotatoesinhalf.Combinepotatoesand2teaspoonsoilinalargebowl,andtosswelltocoat.3. Brush onion and bell pepper evenly with 1 teaspoon oil. Place potatoes,onion,andbellpepperonagrillrackcoatedwithcookingspray;grill5minutesoneachsideoruntiltender.Removevegetablesfromgrill;coolslightly.Cutbellpepperintothinstrips.Cutonionslicesintoquarters.4.Combine remaining2 tablespoonsoil, basil, and remaining ingredients in alargebowl,stirringwithawhisk.Addvegetablestobowl;tosstocoat.Serves6(servingsize:1cup).CALORIES202;FAT6.9g(sat1g,mono4.9g,poly0.7g);PROTEIN4.1g;CARB30.4g;FIBER2.6g;CHOL0mg;IRON1.5mg;SODIUM320mg;CALC10mgKidFriendly•Quick&Easy•MakeAhead

Black Pepper Pasta Salad withProsciutto,Asparagus,andRomanoHands-on time: 35min. Total time: 35min.Thismayonnaise-basedpasta salad veers from the traditional with salty Italian ham, nuttyasparagus,andagenerousgrindingofpepper.

8ouncesuncookedcavatappipastaorelbowmacaroni3cups(11/2-inch)slicesasparagus(about1pound)1teaspoonoliveoil2ouncesprosciutto,chopped1/2cupthinlyslicedshallots6tablespoonslightmayonnaise1teaspoongratedlemonrind1tablespoonchoppedfreshtarragon2tablespoonsfreshlemonjuice1teaspoonfreshlygroundblackpepperDashofsalt

1cupdicedtomato11/2ouncespecorinoRomanocheese,grated(about1/3cup)

1. Cook pasta according to package directions, omitting salt and fat. Addasparagusduring last 2minutesof cooking.Drain and rinseunder coldwater;drain.2.Heatalargenonstickskilletovermedium-highheat.Addoliveoiltopan,andswirl to coat. Add prosciutto, and cook 6 minutes or until crisp, stirringoccasionally. Remove prosciutto from pan using a slotted spoon, leavingdrippingsinpan.Drainprosciuttoonpapertowels.Addshallotstodrippingsinpan; cook over medium heat 1 minute or until shallots are tender, stirringfrequently.3.Combinemayonnaiseandnext5 ingredients ina largebowl; stirwell.Addpasta,asparagus,three-fourthsprosciutto,shallots,tomato,andcheese;tosswelltocoat.Topservingsevenlywithremainingprosciutto.Serves8 (servingsize:about1cup).CALORIES208;FAT7g(sat1.9g,mono1.8g,poly2.3g);PROTEIN9.3g;CARB27.9g;FIBER2.5g;CHOL15mg;IRON2.5mg;SODIUM367mg;CALC86mgQuick&Easy•Vegetarian

HerbyCucumberSaladHands-on time: 12min. Total time: 12min.Creamy and tangy, thissimplesidecomestogetherinaflash.Don’tmakethesaladahead—thecucumberswillreleasetoomuchwater.

1/4cupplainlow-fatyogurt2tablespoonscoarselychoppedfreshdill1tablespooncoarselychoppedfreshparsley2tablespoonsfreshlemonjuice1tablespoonextra-virginoliveoil11/2teaspoonscoarselychoppedfreshmint2teaspoonsDijonmustard1/4teaspoonsugar

1/4teaspoonsalt1/4teaspoonfreshlygroundblackpepper1garlicclove51/2cupsthinlyslicedcucumber(about2large)21/2cupsthinlyslicedredonion

1.Placefirst11ingredientsinafoodprocessororablender,andprocessuntilwellblended.Combinecucumberandonioninalargebowl.Drizzlewithyogurtmixture,andtosstocoat.Serves6(servingsize:1cup).CALORIES65;FAT2.6g(sat0.5g,mono1.7g,poly0.3g);PROTEIN1.8g;CARB9.9g;FIBER1.4g;CHOL1mg;IRON0.5mg;SODIUM150mg;CALC48mgQuick&Easy•Vegetarian

Pinto, Black, and Red Bean SaladwithGrilledCornandAvocadoJulianMedinaToloache,YerbaBuena,Coppelia,NewYorkCityHands-ontime:42min.Totaltime:42min.“WhenIwasgrowingupinMexico City, my parents would throw wonderful summer barbecues,”saysChefMedina. “Wewould grill corn on the cobandmix in leftoverbeans from theweekend andmake a delicious, simple corn and beansalad.” This Latin-accented three-bean and corn salad is studded withguacamole components: jalapeño, cilantro, white onion, lime, andavocado.

1cuphalvedheirloomgrapeorcherrytomatoes1teaspoonsalt,divided3earsshuckedcorn1mediumwhiteonion,cutinto1/4-inch-thickslices1jalapeñopepper1tablespoonoliveoilCookingspray

1/3cupchoppedfreshcilantro1/3cupfreshlimejuice1(15-ounce)canno-salt-addedpintobeans,rinsedanddrained1(15-ounce)canno-salt-addedblackbeans,rinsedanddrained1(15-ounce)canno-salt-addedkidneybeans,rinsedanddrained2dicedpeeledavocados

1.Preheatgrilltomedium-highheat.2.Placetomatoesinalargebowl,andsprinklewith1/2teaspoonsalt.Letstand10minutes.3.Brushcorn,onion,andjalapeñoevenlywithoil.Placevegetablesongrillrackcoatedwithcookingspray.Grillcorn12minutesoruntillightlycharred,turningafter6minutes.Grillonionslicesandjalapeño8minutesoruntillightlycharred,turningafter4minutes.Letvegetablesstand5minutes.Cutkernelsfromcobs.Coarselychoponion.Finelychopjalapeño;discardstem.Addcorn,onion,andjalapeñototomatomixture;tosswell.Addremaining1/2teaspoonsalt,cilantro,andnext4ingredientstocornmixture;tosswell.Topwithavocado.Serves12(servingsize:2/3cup).CALORIES141;FAT6.4g(sat0.9g,mono4.2g,poly0.9g);PROTEIN5g;CARB18.2g;FIBER6.8g;CHOL0mg;IRON1.2mg;SODIUM211mg;CALC38mgQuick&Easy

GrilledCaesarSaladHands-on time:25min.Total time:25min.Grilling lettucegives it ahint of smokiness and lends the leaves crisp-tender contrast. Toastedgarlicbreadstandsinforcroutons.

10 (1/2-ounce) slices diagonally cut French bread (about 1/4 inchthick)

Cookingspray3garliccloves,divided7cannedanchovyfillets,rinsed,drained,anddivided1/4cupfreshlemonjuice

1teaspoonDijonmustard1/2teaspoonfreshlygroundblackpepper1/4teaspoonsalt1largepasteurizedeggyolk1/4cupextra-virginoliveoil3romainelettucehearts,cutinhalflengthwise(about24ounces)1/2ounceParmigiano-Reggianocheese,shaved(about1/3cup)

1.Preheatgrilltohigh.2.Coatbread sliceswithcooking spray.Placebreadongrill rackcoatedwithcookingspray,andgrill1minuteoruntilgolden, turningonce.Removebreadfromgrill.Cut1garlicclove inhalf; rubbothsidesofbreadwithcutsidesofgarlicclove.Discardclove.3.Patanchovyfilletsdrywithapapertowel.Placeremaining2garliccloves,2anchovyfillets,juice,andnext4ingredientsinablender;processuntilsmooth.Withblenderon,addoil,1tablespoonatatime;processuntilsmooth.4.Placelettuce,cutsidesdown,onagrillrackcoatedwithcookingspray;grill2minutes.Turn; grill 1minute.Remove fromheat; coarsely chop lettuce.Placelettuceinalargebowl;drizzlewithdressing,tossinggentlytocoat.5.Cut remaining 5 anchovy fillets in half lengthwise. Arrange about 3/4 cupsaladoneachof10plates; topeach servingwith1bread sliceand1anchovyhalf. Sprinkle each serving with about 1 1/2 teaspoons Parmigiano-Reggianocheese.Serves10.CALORIES118;FAT7g(sat1.2g,mono4.4g,poly0.7g);PROTEIN3.6g;CARB10.5g;FIBER1.2g;CHOL25mg;IRON1.5mg;SODIUM290mg;CALC66mgQuick&Easy•Vegetarian

Snap Pea and Pea Shoot Stir-FrywithGingeryOrangeSauceHands-ontime:22min.Totaltime:22min.Asianflavoringselevateasummerveggiesidedish.

1/4cupfreshorangejuice

2tablespoonslower-sodiumsoysauce11/4teaspoonscornstarch1teaspoongroundginger1teaspooncidervinegar1teaspoondarksesameoil1/2teaspoonSriracha(hotchilesauce,suchasHuyFong)2teaspoonscanolaoil1/3cupslicedredbellpepper1poundsugarsnappeas,trimmed2cupspeashoots

1.Combinefirst7ingredientsinasmallbowl,andstirwellwithawhisk.2.Heatawokorlarge,heavyskilletovermedium-highheat.Addcanolaoiltopan; swirl to coat. Add bell pepper and peas; stir-fry 2minutes. Stir in juicemixture;cook1minuteoruntil thickandbubbly,stirringconstantly.Topwithpeashoots.Serveimmediately.Serves6(servingsize:about2/3cup).CALORIES79;FAT2.4g(sat0.2g,mono1.3g,poly0.8g);PROTEIN2.5g;CARB8g;FIBER2g;CHOL0mg;IRON0.8mg;SODIUM153mg;CALC52mg

DESSERTS


Lemon–EarlGreySquaresHands-ontime:25min.Totaltime:2hr.

Crust:Cookingspray5.6ouncesall-purposeflour(about11/4cups)1/3cuppowderedsugar

2EarlGreyteabags,divided1/8teaspoonsalt8tablespoonschilledbutter,cutintopiecesFilling:1/4cupfreshlemonjuice1cupgranulatedsugar2tablespoonsall-purposeflour1/2teaspoonbakingpowder2teaspoonsgratedlemonrind3largeeggs1tablespoonpowderedsugar

1.Preheatovento350°.2.Topreparecrust,linean8-inchsquaremetalbakingpanwithfoilthatextends2inchesbeyondsides;coatfoilwithcookingspray.Weighorlightlyspoon5.6ounces flour intodrymeasuring cups; levelwith aknife.Combine5.6ouncesflour, 1/3 cup powdered sugar, 1 teaspoon tea leaves from 1 tea bag (discardremainingteainbag),andsaltinabowl;cutinbutterwithapastryblenderor2knivesuntilmixtureresemblescoarsemeal.Pressintobottomofpreparedpan.Bakeat350°for19minutesoruntillightlybrowned.3.Topreparefilling,placejuiceinamediummicrowave-safebowl.Microwaveat HIGH 30 seconds. Add remaining 1 tea bag to juice; cover and steep 10minutes. Squeeze juice from tea bag into bowl; discard tea bag. Combinegranulated sugar, 2 tablespoons flour, andbakingpowder in a bowl.Add rindandeggstojuice;stirwithawhiskuntilcombined.Addsugarmixturetojuicemixture;stirwithawhiskuntilwellcombined.4.Remove crust from oven; pour filling onto hot crust. Bake at 350° for 23minutesoruntilset.Coolinpanonawirerack30minutes.Removefrompanbylifting foil. Remove foil, and cut into 16 squares. Sprinkle squares with 1tablespoonpowderedsugar.Serves16(servingsize:1square).CALORIES167;FAT6.7g(sat3.9g,mono1.9g,poly0.4g);PROTEIN2.5g;CARB24.5g;FIBER0.4g;CHOL 49mg; IRON 0.7mg;SODIUM 45mg;CALC 18mg STEEPING THE EARLGREYTEAINTHEJUICEALLOWSITSSUBTLEFLAVORTOSHINEINTHISCLASSICDESSERT.

Freezable•MakeAhead

BlackberryMerlotGranitaDavidMyersCommeÇa,LosAngelesHands-on time:8min.Total time:4hr.20min. “This remindsmeofsummer after catching lightning bugs,” says Chef Myers. “My familywould eat fresh-picked blackberries like candy after dinner as the sunwasgoingdown.”

4cupsfreshblackberries3/4cupwater1/2cupsugar1/2cupmerlot1tablespoonlemonjuice1(3-inch)cinnamonstick

1.Combineallingredientsinamediumsaucepanovermediumheat;bringtoaboil,stirringoccasionally.Removefromheat;letstand15minutes.2.Strainmixturethroughafinesieveoverabowl,reservingsoakingliquid(donotpressberriesorthemixturewillbecloudy).Reserveberriesforanotheruse.Pour mixture into an 8-inch square glass or ceramic baking dish. Cover andfreezeuntilpartiallyfrozen(about2hours).Scrapemixturewithafork,crushinganylumps.Freeze3hoursoruntilcompletelyfrozen,scrapingwithaforkeveryhour. Remove from freezer; scrapemixture with a fork until fluffy. Serves 4(servingsize:1/2cup).CALORIES 130;FAT 0.1g (sat0g,mono0g,poly0.1g);PROTEIN 0.2g;CARB 27.8g;FIBER0.8g;CHOL0mg;IRON0.6mg;SODIUM1mg;CALC7mgKidFriendly•MakeAhead

PeachandBasilShortcakeHands-ontime:29min.Totaltime:3hr.

Topping:4cupsslicedpeeledpeaches(about3pounds)1/3cupsugar1/3cupsmallfreshbasilleaves11/2tablespoonsfreshlemonjuiceShortcake:9ouncescakeflour(about21/4cups)1/2cupsugar,divided1tablespoonbakingpowder1/2teaspoonbakingsoda1/4teaspoonsalt6tablespoonschilledbutter,cutintosmallpieces1cuplow-fatbuttermilkCookingspray11/2teaspoonsfat-freemilk1/4cupsliveredalmonds3/4cupplainnonfatGreekyogurt

1.Topreparetopping,combinefirst4ingredientsinabowl;letstand1hour.2.Preheatovento400°.3.Toprepareshortcake,weighor lightlyspoonflour intodrymeasuringcups,and level with a knife. Combine flour, 7 tablespoons sugar, baking powder,baking soda, and salt in a bowl; stirwith awhisk.Cut in butterwith a pastryblenderor2knivesuntilmixtureresemblescoarsemeal.Stirinbuttermilkwithafork just until combined (do not overmix). Spoon dough into a 9-inch roundmetal baking pan coated with cooking spray. Gently brush dough with milk.Sprinklewithremaining1tablespoonsugarandalmonds.4.Bakeat400°for23minutesoruntilawoodenpickinsertedincentercomesoutclean.Cool5minutes inpanonawire rack.Removeshortcake frompan;coolcompletelyonwirerack.5.Cut shortcake into12wedges.Top eachwith1/3 cuppeachmixture and1tablespoonyogurt.Serves12.

CALORIES 261;FAT 7.8g (sat4g,mono2.4g,poly0.7g);PROTEIN 5.5g;CARB 44g;FIBER2.3g;CHOL17mg;IRON2mg;SODIUM266mg;CALC119mgKidFriendly•Freezable•MakeAhead

LemonVerbenaIceCreamKarenHatfieldHatfield’s,LosAngelesHands-on time: 13 min. Total time: 1 hr. 13 min. “I rememberdiscovering lemon verbena one summer at the greenmarket in NewYork,”saysChefHatfield.“Thesmellisintoxicating,anditstayswithyouforever.”

21/2cupswholemilk11/2cupshalf-and-half3/4cuplemonverbenaleaves1/2cupsugar3largeeggyolks

1.Combinefirst4ingredientsinamedium,heavysaucepanovermedium-highheat.Heatmilkmixture to180°oruntil tinybubblesformaroundedgeofpan(donotboil).Removefromheat; letstand2minutes.Strainthroughfinesieveoverbowl;discardsolids.2.Placeeggyolksinalargebowl;stirwithawhisk.Graduallyaddhalfofhotmilkmixture toyolks, stirringconstantlywithawhisk.Pouryolkmixtureandremainingmilkmixtureintopan.Cookcustardovermediumheat5minutesoruntilthermometerregisters160°,stirringconstantly.Removefromheat;cooltoroomtemperature.3.Pourcustardintofreezercanofanelectricice-creamfreezer;freezeaccordingtomanufacturer’sinstructions.Serves8(servingsize:1/2cup).CALORIES174;FAT9.4g(sat5.3g,mono1.4g,poly0.4g);PROTEIN4.8g;CARB18.3g;FIBER0g;CHOL103mg;IRON0.3mg;SODIUM52mg;CALC144mg

FRESHTAKESONFIVESALADS

Theseare thesaladdays,when themarketsburstwith local produce and appetites tilt toward foodthat’slighterandof-the-moment.

But even now, salad routine can set in—too much of the same good things.Avoidthatbyplayingwithyourfavoritesaladthemes,aswe’vedoneherewithfivemain-courseversionsthatlooktoItaly,Indonesia,andmoreforinspiration.

Afewtips:Dresslightlyforsummer—toomuchvinaigrettedrownsthedish.For essential acidic notes, look to interesting vinegars, fresh lemon juice, or acombination.Balance acidwith a pinch of sugar, a grating of fragrant orangerind, or a smidgen of pepperyDijon. Playwith herbs.And invest in some ofthosegood,healthyoils:hazelnut,pistachio,evenavocado.

Vegetarian

Indonesian Vegetable Salad withPeanutDressingHands-ontime:1hr.8min.Totaltime:1hr.8min.Thisisasimplifiedversionof thesplendidIndonesiansaladcalledgadogado,whichalongwithsatayispracticallyanationaldish,oftenservedwithcrunchyshrimpcrackers. Itusesshortcut ingredients in thesauce—peanutbutter,currypaste—tospeedthingsalong.Foraspicierdressing,stirinsambaloelekorSriracha.

Salad:4largeeggs11/2cupsjulienne-cutcarrot11/2cupsgreenbeans,trimmed11/2cupsfreshbeansprouts1redbellpepper,seededandcutintothinstrips1/2 English cucumber, halved lengthwise and cut crosswise into

1/4-inch-thickslices(about2cups)Tofu:1(14-ounce)packagewater-packedextra-firmtofu,drained1tablespooncornstarch2teaspoonsredcurrypowderorMadrascurrypowder1/4teaspoonsalt2tablespoonscanolaoilDressing:1/3cupcreamypeanutbutter3tablespoonshotwater3tablespoonsfreshlimejuice1tablespoonlower-sodiumsoysauce2teaspoonsbrownsugar

2teaspoonsThairedcurrypaste1/4teaspoonsalt

1.Topreparesalad,placeeggsinalargesaucepan;coverwithwater.Bringtoarolling boil; cover, remove fromheat, and let stand12minutes.Remove eggsfrompanwithaslottedspoon;rinsewithcoldwater.Peeleggs;cutinhalf.2.Returnwatertoaboil.Addcarrot,andcook1minute.Removecarrotwithaslottedspoon;drainandrinsewithcoldwater.Drainandplaceinabowl.Addgreenbeanstoboilingwater,andcook4minutesoruntilcrisp-tender.Removegreen beans with a slotted spoon; drain and rinse with cold water. Drain andplace in a separate bowl.Arrange 2 egg halves, about 1/3 cup carrot, 1/3 cupgreen beans, 1/3 cup bean sprouts, 1/4 cup red bell pepper, and 1/2 cupcucumberoneachof4plates.3.Topreparetofu,cutlengthwiseinto4(1/2-inch-thick)slices.Placetofusliceson several layersofpaper towels.Cover tofuwith additionalpaper towels; letstand 5 minutes. Cut each tofu slice crosswise into 1/2-inch-thick strips.Combinecornstarch,currypowder,and1/4teaspoonsalt;gentlytosswithtofutocoat.4.Heatalargenonstickskilletovermedium-highheat.Addoiltopan;swirltocoat.Add tofu topan; cook10minutesoruntil crisp andbrowned, turning tobrownonallsides.Dividetofuevenlyamongplates.5.Topreparedressing,combinepeanutbutterandnext6ingredientsinabowl;stir with a whisk until smooth. Serve each salad with about 3 tablespoonsdressing.Serves4.CALORIES 449;FAT 29.1g (sat 5.6g,mono12.7g, poly9.3g);PROTEIN 24.3g;CARB 27.1g;FIBER5.9g;CHOL212mg;IRON4.1mg;SODIUM645mg;CALC158mgTHEASIANCLASSIC,REIMAGINED

Eachplateofthisvegetariansaladmeal,basedongadogado,containsabout4servingsofvegetablesandplentyofproteinfromeggsandtofu.The vibrant colors and crisp texture of the veggies are lovely on theirown, but the real star here is the dressing that’s draped over all: acreamy, rich, slightly sweet, slightly spicy peanut sauce that is thissalad’sraisond’être.

Farro, Green Bean, and FennelSaladwithTunaHands-ontime:30min.Totaltime:1hr.10min.Werecentlytasted—and loved—WildPlanet’swildalbacore tuna, jarred inoliveoil,which isfirm,meaty,rich,andmoist.Wealsolovethatit’ssustainable,100%poleand troll caught. Visitwildplanetfoods.com to purchase online or locateretailers.

1/2cupuncookedwhole-grainfarro3/4teaspoonsalt,divided4cupswater2cups(2-inch)cutgreenbeans(about1/2pound)3tablespoonsextra-virginoliveoil2tablespoonswhitewinevinegar1tablespoonfreshlemonjuice1teaspoonDijonmustard1smallgarlicclove,minced1/4teaspoonfreshlygroundblackpepper1cupgrapetomatoes,halvedlengthwise1cupverythinlyslicedfennelbulb(about1smallbulb)1/4cupfreshflat-leafparsleyleaves1/4cupoil-curedolives,pittedandcoarselychopped5greenonions,thinlysliced2(4.5-ounce)jarssustainableoil-packedalbacoretuna,drained

1.Combine farro, 1/2 teaspoon salt, and4 cupswater in amedium saucepan;bringtoaboil.Coverandsimmer1houroruntilfarroistenderbutstillslightlychewy.Drain.Coolslightly.2.Whilefarrocooks, fillanothermediumsaucepantwo-thirdsfullwithwater;bringtoaboil.Addgreenbeans;cook4minutesoruntilcrisp-tender.Drainand

http://www.wildplanetfoods.com

rinsewithcoldwater;drain.3. Combine oil, vinegar, juice, mustard, and garlic in a large bowl; stir inremaining1/4teaspoonsaltandpepper.Addfarro,beans,tomatoes,andnext4ingredients; toss well to combine. Flake tuna into large chunks. Add tuna tosalad;tossgentlytocombine.Serves4(servingsize:about11/2cups).CALORIES 393; FAT 27g (sat 4.2g, mono 16.8g, poly 2.6g);PROTEIN 13.9g;CARB 29.4g;FIBER7.2g;CHOL15mg;IRON2.3mg;SODIUM613mg;CALC67mg

WHOLEGRAINSANDHEALTHYFATS

Here’s a whole-grain salad that doesn’t take itself too seriously—thereareplentyofbright,freshhitsofflavorandtexturetobalancetheearthytasteandtextureofthefarro.Licorice-scentedfennelandblanchedgreenbeans add crunch. Richness comes by way of best-quality oil-packedtunaandpungentoil-curedolives.Whitewinevinegar, lemonjuice,andDijonlendzip.

TO MAKE THIS A FULL WHOLE-GRAIN SALAD, AVOID PEARLEDFARRO, WHICH HAS BEENPARTIALLY PROCESSED. YES, ITTAKES A LITTLE LONGER, BUT TOSAVE TIME, HUNT DOWN SOMEPRECOOKED WHOLE-GRAIN

FARRO. IT’S FOUND ON THE RICEAISLE.

Spinach-Pea Salad with GrilledShrimpHands-on time: 45min. Total time: 45min.Sweet, briny shrimp arelovely here—seared scallops would be, too. For a beautiful garnish,purchase edible flowers, separate the petals, and scatter them on top.Grilledwhole-wheatpitamakeswonderfullythincroutons;welikewhole-wheat,butyoucanusewhitepita,too.

1cupshelledgreenpeas(about1poundunshelledgreenpeas)orfrozengreenpeas

1(6-inch)whole-wheatpitaCookingspray3tablespoonsextra-virginoliveoil,divided11/2teaspoonsgratedlemonrind,divided1/4teaspoonsalt1/2teaspoonfreshlygroundblackpepper,divided1poundlargeshrimp,peeledanddeveined1tablespoonredwinevinegar1tablespoonfreshlemonjuice1smallgarlicclove,minced1/2cupthinlyslicedredonion3tablespoonschoppedfreshmint1(6-ounce)bagfreshbabyspinach1ouncefetacheese,crumbled(about1/4cup)

1.Preheatgrilltomedium-highheat.2.Bringasmallpotofwatertoaboil.Addpeas;cook5minutesoruntilcrisp-tender.Drainandrinsewithcoldwater;drain.3. Split pita into 2 rounds. Arrange pita rounds on a grill rack coated withcookingspray;grill1minuteoneachsideoruntil toasted.Removefromgrill;

cool.Breakpitainto1-inchpieces.4.Combine1tablespoonoil,1teaspoonlemonrind,salt,and1/4teaspoonblackpepperinalargebowl.Addshrimp;tosstocoat.Threadshrimponto4(12-inch)skewers. Arrange skewers on grill rack coated with cooking spray; grill 2minutesoneachsideoruntildone.5.Combine remaining 2 tablespoons oil, remaining 1/2 teaspoon lemon rind,remaining1/4 teaspoonpepper,vinegar, juice,andgarlic ina largebowl.Addpeas,onion,mint,andspinach;tosstocoat.Arrangeabout2cupssaladoneachof4plates;dividepitaandshrimpevenlyamongsalads.Sprinkleeachservingwithabout1tablespooncheese.Serves4.CALORIES 328;FAT 14.2g (sat 2.9g, mono 8.1g, poly 2.1g);PROTEIN 28.9g;CARB 22.3g;FIBER5.6g;CHOL179mg;IRON5.4mg;SODIUM551mg;CALC146mgBURSTOFGARDENFLAVORS

Thissaladburstswithsummer freshness.From themint (whichmakesprettymucheverythingit’saddedtotastefresher)totheflorallemonrind,theflavorsarebright.Shelled-from-the-podpeasaresweetlittlebitsthatpopwithanalmostcaviar-likesatisfaction.(Butiffreshpeasareoverthehill and turning starchy, it’s actually better to substitute frozen petitepeas.)

Vegetarian

Grilled Caponata Salad with GrilledFlatbreadsHands-ontime:42min.Totaltime:42min.Lookforcaperberriesnearthe olives in the supermarket; they should be next to the capers, butthey’re much bigger and have a stem. In a pinch, substitute about atablespoon of chopped capers. Japanese eggplants have thinner skinsthan typical globe eggplants, so you can leave the peel on. The lightpurplecolorispretty,too.

Dressing:2tablespoonsextra-virginoliveoil11/2tablespoonsredwinevinegar1teaspoongratedorangerind1/2teaspoonmincedfreshoregano1/4teaspoonsalt1/4teaspoonfreshlygroundblackpepper1/8teaspooncrushedredpepper1largegarlicclove,mincedFlatbreads:1(4-ounce)piecefreshpizzadough,halved1tablespoonoliveoilCookingspray1garlicclove,halvedSalad:1 largeJapaneseeggplant,cutdiagonally into1/2-inch-thickslices

(about10ounces)12ouncesbabyzucchini,halvedlengthwise(about8)1redbellpepper,quarteredandseeded1smallsweetonion,cutinto1/2-inch-thickslices

10largeslicedpittedgreenolives2globetomatoes,eachcutinto8wedges3tablespoonspinenuts,toasted1cupfreshbasilleaves,torn4ouncesfreshmozzarellacheese,thinlyslicedandtornintopieces4caperberrieswithstems,rinsedanddrained

1.Topreparedressing,combinefirst8ingredientsinalargebowl,stirringwithawhisk.Setaside.2.Preheatgrilltomedium-highheat.3.Toprepareflatbreads,turndoughoutontoalightlyflouredsurface;letstand15minutes.Pateachdoughportionintoa5-inchcircle.Brushwith1tablespoonoil.Placedoughongrillrackcoatedwithcookingspray;grill2minutesoneachsideoruntilcrispandwellmarked.Removefromgrill;rubtopofeachflatbreadwithcutsidesof1garlicclove.Teareachflatbreadinhalf.4.Toprepare salad, lightly coat eggplant andnext3 ingredientswith cookingspray.Arrange eggplant and zucchini ongrill rack coatedwith cooking spray;grill11/2minutesoneach sideoruntil tenderandwellmarked.Arrangebellpepperandonionongrillrack;grill3minutesoneachsideoruntilwellmarked.5.Separateonionslicesintorings.Cutbellpepperintothickstrips.Addonion,eggplant,zucchini,bellpepper,greenolives,andtomatotodressing;tossgentlyto combine.Arrangevegetables on a platter.Topwithnuts, basil, cheese, andcaper berries. Serve with flatbreads. Serves 4 (serving size: about 1 1/2 cupssalad,1caperberry,and1flatbreadpiece).CALORIES 373;FAT 23.7g (sat 5.9g, mono 9.4g, poly 4.1g);PROTEIN 11.8g;CARB 32.3g;FIBER 6.8g; CHOL 23mg; IRON 2.8mg; SODIUM 621mg; CALC 215mg A SICILIAN DIP,TRANSFORMED

Another riff, this one off the flavors of a garlicky Sicilian salad oftenservedasadip.Ourversionismoreofafullsalad.Colorfulveggiesarecutintoavarietyofshapes,somegrilledtoaturn.Eggplantandzucchinishouldbebutterysoft.Use thebest juicy-firm tomatoesyoucan find toplayoff thecreamy-milkycheeseand theoilycrunchofpinenuts.Likethecherryontopofasundaesitsthecaperberry,brinyandgreen.

Grilled Steak Panzanella withPickledVegetablesHands-on time: 45min. Total time: 45min. Use the bottom part ofciabatta for this salad. The crusty, flat surface is easier to grill andprovidesmorecrunch.Don’tskipthedeliciouspickledvegetabletopping—it’searthy,crunchy,sweet-sour,andwelcomeineverybite.

1/4cupredwinevinegar11/2tablespoonssugar3tablespoonswater1/2cupthinlyslicedredonion1/2cupjulienne-cutcarrot1/2cupjulienne-cutradishes3tablespoonsextra-virginoliveoil1tablespoonmincedgarlic2teaspoonschoppedfreshthyme1/2teaspoonsalt,divided1/2teaspoonfreshlygroundblackpepper,divided2cupsgrapetomatoes,halved1(4-ounce)piececiabatta(about1inchthick)Cookingspray1(1-pound)flatironsteak,trimmed1teaspoonpaprika3cupsbabyspinachandarugulamixture1/4cupchoppedfreshbasilleaves

1.Preheatgrilltomedium-highheat.2. Combine first 3 ingredients in amedium bowl, stirring with a whisk untilsugardissolves.Addonion,carrot,andradishes;tosswell.Letstand30minutes;drain.

3.Combineoliveoil,garlic,thyme,1/4teaspoonsalt,and1/4teaspoonpepperinalargebowl,stirringwithawhisk.Stirintomatoes;setaside.4. Lightly coat bread with cooking spray. Place bread on grill rack; grill 3minutes on each side or until crisp. Sprinkle steak evenly with paprika,remaining1/4teaspoonsalt,andremaining1/4teaspoonblackpepper.Placeongrillrackcoatedwithcookingspray;grill3minutesoneachsideoruntildesireddegreeofdoneness.Letstand10minutes.Cutsteakacrossgrainintothinslices.Cuteachsliceinhalf.5.Cutbreadinto(1-inch)cubes.Addbread,greens,steak,andbasil to tomatomixture;tosswell.Topwithcarrotmixture.Serves4(servingsize:about12/3cupssaladand1/3cupcarrotmixture).CALORIES 417; FAT 22.5g (sat 5.9g, mono 12.9g, poly 1.8g);PROTEIN 25.4g;CARB 29g;FIBER3.4g;CHOL71mg;IRON4.4mg;SODIUM593mg;CALC60mg

STEAKSANDWICH,DECONSTRUCTED

Panzanella is awonderful concoction—a takeon the summer pleasurethatcomesfromsoppingsaladjuiceswithachunkofgoodbread;inthiscase,thebreadisputright intothejuicytomatomixture.It’sgrilleduntilcrunchy,andthentumbledinabowlwithtomatoesthathavemaceratedtoletoffsomeliquid.Youwantthebreadslightlysoftenedbutnotsoggy;chewy,butalsocrisp.It’sheaven.We’veaddedbeefychargrilledflatironsteaktomakethisafullmeal:hearty,meaty,fresh,and,withthemodestmeatportion,lightallatonce.

LESSMEAT,MOREFLAVOR

COLDNOODLEBOWLSByMarkBittman

Fresh,perfect-for-summermealsfullofvibrantvegetablesIt’ssafetosaythatthemostpopularwaytoeatacoldnoodleinthiscountry

is via the basic pasta salad, all too often drenched in mayonnaise or oil andrefrigerated until it’s chilly enough that you can’t really taste the ingredients.Therearewaystomakeexcellentpastasalad(namely,cookingahotpastadishandlettingitcometoroomtemperature),buttomymind,theverybestversionsofcoldnoodleshavetheirrootsinAsia.

Asian-style noodles are particularly well suited to being eaten at roomtemperatureorjustslightlychilled.Here,Iusesobaandricenoodles,mostoftenfrom Southeast Asia. You can also use any kind of Chinese wheat noodles,whichareoftenservedcoldwithpeanutorsesamesauce,orJapaneseramenorudonnoodles.Whicheveryouuse,justgivethemarinseundercoldwaterwhenthey’refinishedcookingtogetthestarchoffandpreventthemfromovercookingandgettingmushy.

ThefirstrecipeisThai-inspired—andanexampleofhowcoldAsiannoodlesareagreatwaytocleanoutyourvegetablebin.TheclassicflavorsofSoutheastAsia—basil,mint,cilantro,greenonions,nuts, fishsauce,and lime—make thenoodlesvibrantand fresh. I alsoadd raw thinly sliced radishesandsnowpeasstir-friedwith garlic, ginger, and chile. The vegetable add-ins could easily bepeppers,beansprouts, carrots,oreggplant instead.Thehot snowpeasactivatetheflavorinthefreshherbs,whichreallybringsthenoodlestolife.Ricenoodlesmaynaturallyclumpupabit,bytheway,soasyourinsethem,separatethemasbestyoucan.

The second dish is satisfyingly simple: soba noodles, spinach, bok choy,vinaigrette,beef,andsesameseeds.Throwingthebokchoyandspinachintothepotwiththenoodlesforthelastminuteorsoofcookingisagreattechniqueforanyfairly tendervegetables thatyoujustwant toblanchquicklyandthencooloff, such as snap peas, green beans, broccoli, or asparagus (it also saves youfrom using an extra dish).Make sure to squeeze the excess water out of thespinachleavessoitdoesn’tdilutethedressing.

Imake the dressingwith coconutmilk, soy sauce, rice vinegar, lime juice,currypowder,choppedginger,andatouchofhoneytocuttheacid.Slicedgarlic

andhotsaucewouldbeniceadditions.Itossthenoodles,greens,andvinaigrettetogetherwithsimplestir-friedbeef—chilledinthefreezerandslicedverythin—andsesameseedsforalittlecrunch.It’stangyfromthevinegarandearthyfromthegreens,withjustenoughrichnessfromthebeef.

Thekeytosaladsliketheseisthatsomethingwarmcoaxestheflavoroutofingredients that are not. To improvise, you can toss hot stir-fries into noodlesthathavebeencooleddown,oryoucanalsotosswarmnoodlesand/ordressingswith any number of raw vegetables, greens, or herbs. Whichever way youchoose,you’reboundtoendupwithsomethinginfinitelybetterthantraditionalAmericanpastasalad.Justremembertoleavethemayonnaiseinthefridge.

Quick&Easy

Thai-StyleVegetableRiceNoodlesHands-ontime:35min.Totaltime:35min.

4ouncesuncookedflatricenoodles(padThainoodles)1cupthinlyslicedradishes1/2cupchoppedgreenonions1/2cupchoppedfreshbasil1/2cupfreshcilantroleaves1/4cupfreshmintleaves2tablespoonsfreshlimejuice1tablespoonThaifishsauce2tablespoonspeanutoil11/2tablespoonsgratedpeeledfreshginger6garliccloves,sliced2Thaichiles,finelychopped1poundsnowpeas,trimmed3/4teaspoonkoshersalt1/2cupchoppedunsalted,dry-roastedpeanuts

1.Cook noodles according to package directions, omitting salt and fat.Drainand rinse under coldwater; drain. Place in amediumbowl.Add radishes andnext6ingredients;tosswell.2.Heatalargeskilletoverlowheat;addoil,ginger,garlic,andchiles,andcook2minutes.Increaseheattomedium-high;cook1minuteoruntilgarlicbeginstobrown. Add snow peas and salt to pan; cook 3 minutes or until crisp-tender,stirring occasionally. Add snow pea mixture to noodle mixture; toss well.Sprinklewithnuts.Serves4(servingsize:11/4cups).CALORIES 326;FAT 15.3g (sat 2.4g, mono 7.2g, poly 4.9g);PROTEIN 10.9g;CARB 41.2g;FIBER5.8g;CHOL0mg;IRON3.9mg;SODIUM682mg;CALC103mgQuick&Easy

Beef Soba Noodles with SpinachandCoconut-CurryVinaigretteHands-ontime:35min.Totaltime:35min.

1(8-ounce)bonelesssirloinsteak4quartswater11/2teaspoonskoshersalt,divided8ouncesuncookedsobanoodles8cupscoarselychoppedbokchoy1poundbaggedprewashedspinach1/2cuplightcoconutmilk2tablespoonsfreshlimejuice2tablespoonslower-sodiumsoysauce1tablespoonricevinegar1teaspoonhoney1/2teaspoonfreshlygroundblackpepper,divided2tablespoonspeanutoil,divided1tablespoonchoppedpeeledfreshginger1tablespoonslicedgarlic11/2teaspoonsMadrascurrypowder1tablespoonsesameseeds,toasted

1.Placebeefinfreezer.2.Bring4quartswaterand1 teaspoonsalt toaboil ina largesaucepan.Addnoodles to boiling saltedwater; cook according to package directions.Duringlast 1minute of cooking, add bok choy and spinach. Cook 1minute or untilgreenswilt.Drainandrinseundercoldwater;drainwell.3.Combine 1/4 teaspoon salt, coconutmilk, juice, soy sauce, vinegar, honey,and1/4teaspoonpepperinasmallbowl,stirringwithawhisk.4.Combine5teaspoonsoil,ginger,garlic,andcurryinaDutchovenoverlow

heat; cook 5 minutes, stirring frequently. Remove from heat. Add reservedcoconutmilkmixtureandnoodlemixture;tosswell.5.Heat a large, heavy skillet over high heat. Cut beef across grain into thinslices; sprinkle with remaining 1/4 teaspoon salt and remaining 1/4 teaspoonpepper.Add remaining 1 teaspoon oil to pan; swirl to coat.Add beef to pan;sauté2minutesoruntildone.Addbeeftopastamixture;tosswell.Sprinklewithsesameseeds.Serves6(servingsize:11/3cups).CALORIES 319;FAT 13.2g (sat 4.1g, mono 4.7g, poly 2.2g);PROTEIN 17.4g;CARB 34.4g;FIBER 4.3g; CHOL 20mg; IRON 5.4mg; SODIUM 450mg; CALC 190mg “BLOOM” THEGINGER, GARLIC, AND CURRY POWDER BY WARMING THEM IN OIL TO ROUND OUTFLAVORS.

FRESHSUMMERPIZZAS

Invite friends over, scoop up some superfreshingredients,andthrowaneasypieparty.

That’ssummerentertainingatitsbest.Twodifferentpiesmakeformorefun,sowe’vemadetheserecipeseasy.Theystartwiththedough.Fastandsimplemeanstore-bought, not homemade. We love the fresh dough now offered in manysupermarkets.Youcanalsowheedlesomeoutofmanyindependentpizzashops.Givethedoughtimetorestatroomtemperaturetomakeiteasytostretch—30minutes,plentyoftimetogettheovengoodandhot.

Decidewhetheryouwantyourpizzasaucy, flatbreadlike,orcreamy;you’llfind each type here. If you’re taking our make-two-kinds advice, pick acontrastingpair.

Finally,andthisisthemostimportantpart,blastthatpizzaatsuperhighheatso itwillcookupcrispandwonderfullyblistered inspots.Runacutteracrossyourpizzaswithgreatverve.Guestswillcheer.Partyon.

KidFriendly•Vegetarian

SummerGrilledVegetablePizzaHands-on time:50min.Total time:1hr. If you’renot in themood tolightuptheoutdoorgrill,cookthevegetablesinagrillpan.

1poundrefrigeratedfreshpizzadough1redbellpepper,seededandquartered1(4-ounce)zucchini,cutinto1/4-inch-thickdiagonalslices1(4-ounce)yellowsquash,cutinto1/4-inch-thickdiagonalslices1smallredonion(about7ounces),cutinto12wedges2tablespoonsoliveoil,dividedCookingspray1tablespoonyellowcornmeal1/2cuplower-sodiummarinarasauce1/2teaspoonkoshersalt1/4teaspooncrushedredpepper6ouncesfreshmozzarellacheese,thinlyslicedandtornintopieces

1.Preheatgrilltomedium-highheat.2.Removedoughfromrefrigerator.Letstandatroomtemperature,covered,30minutes.3.Placeapizzastoneorheavybakingsheetinoven.Preheatovento500°(keeppizzastoneorbakingsheetinovenasitpreheats).4.Flattenbellpepperpieceswithhand.Arrangeallvegetablesinasinglelayeronalargecuttingboardorbakingsheet;brushbothsideswith11/2tablespoonsoil.Arrange onionwedges on skewers, if desired.Arrange vegetables on grillrackcoatedwithcookingspray,andgrill3minutesoneachsideoruntilcrisp-tenderandgrillmarksappear.Removefromgrill.Coarselychopbellpepper.5.Rolldoughintoa14-inchcircleonalightlyflouredsurface,andpierceentiresurfaceliberallywithafork.Carefullyremovepizzastonefromoven.Sprinklecornmeal over pizza stone; place dough on pizza stone. Bake at 500° for 5minutes. Remove partially baked crust from oven. Spread sauce over crust,

leavinga1/2-inchborder.Arrangevegetablesoverdough,andsprinkleevenlywithsaltandcrushedredpepper.Topevenlywithcheese.Carefullyreturnpizzato pizza stone. Bake at 500° for an additional 12 minutes or until crust andcheesearebrowned.Brushedgeofdoughwithremaining11/2teaspoonsoliveoil.Cutinto6largeslices.Serves6(servingsize:1slice).CALORIES 346; FAT 13.5g (sat 4.7g, mono 5.2g, poly 2.3g); PROTEIN 12g; CARB 49.6g;FIBER2.5g;CHOL23mg;IRON2.7mg;SODIUM675mg;CALC158mgKidFriendly•Vegetarian

Three-Cheese White Pizza withSpinachHands-on time: 15 min. Total time: 55 min. The higher-quality thericotta cheese, the creamier and more delicious the pizza; we preferCalabrobrand.

1poundrefrigeratedfreshpizzadough2tablespoonsoliveoil,divided4garliccloves,thinlysliced6cupsfreshbabyspinach1cuppart-skimricottacheese2ouncesshreddedpart-skimmozzarellacheese(about1/2cup)2ouncespecorinoRomanocheese,grated(about1/2cup)3tablespoons2%reduced-fatmilk1garlicclove,minced1tablespooncornmeal

1.Removedoughfromrefrigerator.Letstandatroomtemperature,covered,30minutes.2.Placeapizzastoneorheavybakingsheetinoven.Preheatovento500°(keeppizzastoneorbakingsheetinovenasitpreheats).3.Combine11/2tablespoonsoliveoilandslicedgarlicinalargeskillet.Heatovermedium-highheat11/2minutesoruntilgarlicbeginstosizzle.Add6cupsspinach;sauté2minutesoruntilspinachwilts.Setaside.

4.Combinecheeses,milk,andmincedgarlicinabowl.5.Rolldoughintoa14-inchcircleonalightlyflouredsurface,andpierceentiresurfaceliberallywithafork.Carefullyremovepizzastonefromoven.Sprinklecornmealoverpizzastone;placedoughonpizzastone.Spreadcheesemixtureoverdough,leavinga1/2-inchborder.Bakeat500°for10minutesoruntilcrustisgoldenandcheeseislightlybrowned.Topwithspinach;bakeanadditional2minutesoruntil thoroughlyheated.Remove fromoven;brushoutercrustwithremaining11/2teaspoonsoil.Cutinto6largeslices.Serves6(servingsize:1slice).CALORIES359;FAT12.5g(sat3.9g,mono5g,poly2.4g);PROTEIN15.4g;CARB47g;FIBER2.6g;CHOL17mg;IRON3.5mg;SODIUM655mg;CALC173mgKEEPITFRESH

TopreventthespinachfromgettingsingedinThree-CheeseWhitePizzawithSpinach,it’saddedtothepizzatowardtheendofcooking.

Vegetarian

FreshTomato–FetaPizzaHands-ontime:35min.Totaltime:55min.Ifolivesareadealbreaker,leavethemoff;thepizzaisstillyummy.

1poundrefrigeratedfreshpizzadough4plumtomatoes,sliced21/2tablespoonsoliveoil,divided2garliccloves,minced1tablespooncornmeal4ouncesfetacheese1ouncepittedkalamataolives,halved(1/3cup)1/4cupfreshbasilleaves

1.Removedoughfromrefrigerator.Letstandatroomtemperature,covered,30minutes.2.Arrange tomato slices on a jelly-roll pan linedwith paper towels; topwithmorepapertowels.Letstand30minutes.3.Placeapizzastoneorheavybakingsheetinoven.Preheatovento500°(keeppizzastoneorbakingsheetinovenasitpreheats).4.Combine tomatoes,2 tablespoonsoil, andgarlic.Rolldough intoa14-inchcircle on a lightly floured surface, and pierce dough liberally with a fork.Carefully remove pizza stone from oven. Sprinkle cornmeal over stone; placedough on stone. Arrange tomatomixture on dough. Crumble cheese; sprinkleoverpizza.Bake at 500° for 19minutesor until crust is golden and cheese islightlybrowned.Removefromoven;topwitholivesandbasil.Brushoutercrustwith remaining 1 1/2 teaspoons oil. Cut pizza into 6 large slices. Serves 6(servingsize:1slice).CALORIES 319; FAT 13g (sat 3.6g, mono 5.9g, poly 2.2g); PROTEIN 10.6g; CARB 42.2g;FIBER1.9g;CHOL10mg;IRON2.6mg;SODIUM665mg;CALC65mgJUICYTOMATOESAREGREAT,BUTNOTONAPIZZATHATYOUWANTTOSTAYCRISP.DRAINTHEMONPAPERTOWELSFIRST.

KidFriendly

Prosciutto-MozzaPizzaHands-ontime:15min.Totaltime:55min.For30morecaloriesand1moregramofsatfat,youcanusepepperoniinplaceofprosciutto.

1poundrefrigeratedfreshpizzadough1tablespooncornmeal2/3cuplower-sodiummarinarasauce(suchasMcCutcheon’s)6ouncesfreshmozzarellacheese,thinlysliced2teaspoonsoliveoil2ouncesthinlyslicedprosciutto,torninto1/2-inch-widestrips1/4cupsmallfreshoreganoleaves

1.Removedoughfromrefrigerator.Letstandatroomtemperature,covered,30minutes.2.Placeapizzastoneorheavybakingsheetinoven.Preheatovento500°(keeppizzastoneorbakingsheetinovenasitpreheats).3.Rolldoughintoa14-inchcircleonalightlyflouredsurface,andpierceentiresurfaceliberallywithafork.Carefullyremovepizzastonefromoven.Sprinklecornmeal over pizza stone; place dough on pizza stone. Spread sauce overdough,leavinga1/2-inchborder;topwithcheese.Bakeat500°for14minutesoruntilcrustisgoldenandcheeseislightlybrowned.Removefromoven;brushoutercrustwitholiveoil.Arrangeprosciuttooverpizza;topwithoregano.Cutinto6largeslices.Serves6(servingsize:1slice).CALORIES 331;FAT 11.4g (sat 4.6g, mono 1.5g, poly 1.6g);PROTEIN 13.6g;CARB 49.6g;FIBER1.4g;CHOL29mg;IRON2.6mg;SODIUM664mg;CALC160mg

COOKINGCLASS

TODAY’SLESSON:BURGERS

Theconstitutionoughttobeamendedtostipulatethatthehappinessproducedbythe pursuit of a great, juicy hamburger should not be denied to theAmericanwhoalsowantstoeathealthy.Butinfactthehealthyburgerhasoftenbeenasadburger:dry,stunted,apaleimitationofthisgreatfood—noburgeratall.Itshallnotbesohenceforth:Leanmeats,handledproperly,makefordeliciousburgersthat lend themselves to loads of variations. Calorie and fat savings are huge.Exhibit A is our superb classic cheeseburger with silky caramelized shallots.Andthenweriff:ahoisin-glazedsalmonburger,andalambburgerwithtangyyogurtsauce.Healthy,andhappy.


Cheddar Cheeseburgers withCaramelizedShallotsHands-on time: 38min. Total time: 38min.Tender, golden shallotslendalovelysweetnesstothisclassiccheeseburger.

1tablespoonoliveoil,divided2cupsthinlyslicedshallots1/2teaspoonkoshersalt,divided1tablespoonwhitewinevinegar2garliccloves,minced1poundgroundbeef,90%lean2ouncesshreddedsharpcheddarcheese(about1/2cup)1cupbabyarugula4(11/2-ounce)hamburgerbuns,toasted3tablespoonslightmayonnaise

1.Heatanonstickskilletovermedium-lowheat.Add2teaspoonsoil;swirl tocoat.Addshallotsand1/4teaspoonsalt;cook15minutesoruntilgoldenbrown,stirring occasionally. Stir in vinegar; cook 1minute.Remove from heat; keepwarm.2.Gentlycombinegarlicandbeef.Dividemeatmixture into4equalportions,gentlyshapingeachintoa1/2-inch-thickpatty.Pressanickel-sizedindentationincenterofeachpatty.Sprinkleevenlywithremaining1/4teaspoonsalt.3. Heat a large cast-iron skillet over medium-high heat. Add remaining 1teaspoonoiltopan;swirltocoat.Addpatties,andcook3minutesoneachsideoruntildesireddegreeofdoneness.Topeachpattywith2 tablespoonscheese;coverandcook1minuteoruntilcheesemelts.4.Place1/4cuparugulaonbottomhalfofeachbun;topwith1pattyandone-fourthofshallots.Spreadabout2teaspoonsmayonnaiseontophalfofeachbun;placeontopofburgers.Serves4(servingsize:1burger).CALORIES 370;FAT 17.7g (sat 6.1g, mono 5.4g, poly 2.9g);PROTEIN 31.1g;CARB 31.7g;FIBER8.1g;CHOL77mg;IRON2.2mg;SODIUM654mg;CALC113mg

KITCHENTIPLeangroundbeefina4-ouncepattycutssatfatbyasmuchas4grams.Buy freshlygroundbeefandcook it tomediumatmost tohelp keep itfromdryingout.Also,atouchofmayoonthebunhelpsaddmoisture.

BUILDINGBETTERBURGERS1.USEALIGHTTOUCH

Form thepattiesgentlyandquickly.This isacrucial stepandone thatmany cooks get wrong. Don’t overhandle or pack the meat togethertightly, or you’ll endupwithdense,dry, toughburgers. Loosely formed

pattiesmakeforthejuiciest,mosttenderburgers.

2.DENTTHECENTER

Topreventpattiesfrombloating,makeathumbprint-sizedindentationinthemiddleofeach.Thiscompensatesfor juicesthatrun intothecenteras the burger cooks and the meat contracts. The result: flat-toppedpattiesthatperfectlyaccommodatethebun.

3.DEVELOPTHECRUST

Agoodsearinahotpanoroveranopenflamewillcreateadarkbrown,flavorfulcrustontheoutsideoftheburger—awonderfultexturalcontrastto the juicy tenderness inside. A cast-iron pan is your best bet herebecauseitcangetmuchhotterthananonstickskillet.

Quick&Easy

Hoisin-GlazedSalmonBurgerswithPickledCucumberHands-on time:30min.Total time:38min.Quick-pickledcukesgivetheseburgerstartcrunch.Pankoandeggwhiteholdthepattiestogether.Use cilantro leaves on the burgers as you would lettuce for herbyfreshness.

1/3cupwater1/4cupcidervinegar1teaspoonsugar1/2teaspoonmincedgarlic1/2teaspoonmincedpeeledfreshginger1/4teaspooncrushedredpepper24thinEnglishcucumberslices1/2cuppanko(Japanesebreadcrumbs)1/3cupthinlyslicedgreenonions2tablespoonschoppedfreshcilantro1tablespoonlower-sodiumsoysauce11/2teaspoonsgratedpeeledfreshginger1teaspoongratedlimerind1 (1-pound) skinless wild fresh or frozen Alaskan salmon fillet,

finelychopped1largeeggwhite11/2teaspoonsdarksesameoil1tablespoonhoisinsauce4(11/2-ounce)hamburgerbunswithsesameseeds,toasted

1.Combinefirst6ingredientsinasmallsaucepan;bringtoaboil.Removefromheat;addcucumber.Letstand30minutes.Drain.

2. Combine panko and next 7 ingredients in a bowl, and stir well. Dividemixture into 4 equal portions, gently shaping each into a 1/2-inch-thick patty.Pressanickel-sizedindentationincenterofeachpatty.3.Heatalargecast-ironskilletovermedium-highheat.Addsesameoiltopan;swirl tocoat.Addpatties;cookpatties3minutesoneachsideoruntildesireddegreeofdoneness.Brushtopsofpattiesevenlywithhoisin;cook30seconds.4.Place 1 patty on bottomhalf of each bun; top each pattywith 6 cucumberslicesandtophalfofbun.Serves4(servingsize:1burger).CALORIES 324; FAT 8.6g (sat 1.5g, mono 2.3g, poly 3.1g); PROTEIN 29.4g; CARB 30.1g;FIBER1.7g;CHOL59mg;IRON2.6mg;SODIUM473mg;CALC89mgQuick&Easy

LambBurgerswithCilantroRaitaHands-on time: 26min. Total time: 26min.The tangy, herby yogurtsauce(raita)standsinformayonnaiseonthisblendedburger.Formorespicykick,leavetheseedsintheserranochile.

1/3cupplainfat-freeGreekyogurt1tablespoonchoppedfreshcilantro1tablespoonchoppedfreshmint11/2teaspoonsmincedseededserranochile1/8teaspoonkoshersalt1garlicclove,minced1/2Englishcucumber,grated,squeezeddry1/2poundgroundbeef,90%lean6ouncesgroundlamb1/4teaspoonkoshersalt1/8teaspoonfreshlygroundblackpepper1teaspoonoliveoil1cupfreshbabyspinach4thinslicesredonion4(11/2-ounce)hamburgerbuns,toasted

1.Combinefirst7ingredientsinasmallbowl;stirwell.2.Gentlycombinebeefandlamb,beingcarefulnottooverwork.Dividemixtureinto 4 equal portions, gently shaping each into a 1/2-inch-thick patty. Press anickel-sized indentation in center of each patty. Sprinkle evenly with 1/4teaspoonsaltandpepper.3.Heatalargecast-ironskilletovermedium-highheat.Addoiltopan;swirltocoat. Add patties; cook 3 minutes on each side or until desired degree ofdoneness.4. Place 1/4 cup spinach, 1 onion slice, and 1 patty on bottom half of eachhamburger bun. Top each patty with 2 tablespoons raita and top half of bun.Serves4(servingsize:1burger).CALORIES 341; FAT 15g (sat 5.5g, mono 6.4g, poly 1.6g); PROTEIN 25.4g; CARB 24.3g;FIBER 1.6g; CHOL 68mg; IRON 3.6mg; SODIUM 467mg; CALC 98mg GROUND LAMB ISONLY80%LEANATMOSTSUPERMARKETS,SOWEMIX ITWITHLEANBEEFTOKEEPSATURATEDFATINCHECK.

EVERYDAYVEGETARIAN

THESTUFF-ITSTRATEGYIf you think of veggies—whether lettuce or zucchini or eggplant—ascontainersfortastyingredients,dinnergetsmoreinteresting.Vegetarian

Persian Rice–Stuffed Zucchini withPistachiosandDillHands-on time: 34min. Total time: 56min.A run under the broilercreatesacrunchycrust,anessentialforPersianricedishes.

6mediumzucchini(6ounceseach)1teaspoonkoshersalt,divided3/8teaspoonfreshlygroundblackpepper,divided3tablespoonsoliveoil,divided3/4cupjasminerice6cardamompods1(3-inch)cinnamonstick1/2teaspoongroundcumin1/8teaspoongroundredpepper11/4cupswater8driedapricots,coarselychopped(about1/3cup)1/2teaspoongratedorangerind2tablespoonsfreshlemonjuice2tablespoonsfreshorangejuice1/3cupchoppedshelleddry-roasted,unsaltedpistachios1/4cupchoppedfreshdill1/4cupchoppedfreshflat-leafparsley

2ouncesgoatcheese,crumbled(about1/4cup)1(15-ounce)canno-salt-addedchickpeas(garbanzobeans),rinsed

anddrained

1.Preheatovento375°.2.Cutzucchiniinhalflengthwise;scoopoutpulp,leavinga1/4-inch-thickshell.Chop pulp. Place zucchini halves, cut sides up, on a baking sheet lined withparchmentpaper;sprinklewith1/4teaspoonsaltand1/8teaspoonblackpepper.Bakeat375°for15minutesoruntiltender.3.Heatamediumsaucepanovermediumheat.Add1 tablespoonoil; swirl tocoat.Addrice,cardamom,andcinnamon;cook5minutesoruntilriceisopaque,stirring frequently. Add 1/4 teaspoon salt, cumin, red pepper, and 1 1/4 cupswater.Bringtoaboil;cover,reduceheat,andsimmer12minutes.Removefromheat; stir in apricots. Cover and let stand 10 minutes; discard cardamom andcinnamon.Spoonricemixtureintoalargebowl;coolslightly.4. Combine remaining 2 tablespoons olive oil, remaining 1/2 teaspoon salt,remaining1/4 teaspoonblackpepper, orange rind, and juices in a small bowl;stir with a whisk. Add dressing, reserved zucchini pulp, pistachios, andremainingingredientstoricemixture;tosswelltocombine.5.Preheatbroilertohigh.6.Spoonabout1/4cupricemixtureintoeachzucchinishell.Broil6minutesoruntillightlybrowned.Serves6(servingsize:2stuffedzucchinihalves).CALORIES 265; FAT 12.7g (sat 2.8g, mono 7.1g, poly 1.9g); PROTEIN 9.2g; CARB 31.6g;FIBER5.6g;CHOL4mg;IRON2.2mg;SODIUM389mg;CALC81mgVegetarian

Falafel-StuffedEggplantwith TahiniSauceandTomatoRelishHands-ontime:40min.Totaltime:1hr.25min.Traditional falafel ismadefromseasoned,mashedchickpeasthatareshapedintopattiesanddeep-fried.Hereweusethesamecomponentstomakeatastyfillingforeggplants,bakedandtoppedwithanuttysauce.

Tahinisauce:

3tablespoonswarmwater2tablespoonstahini(roastedsesameseedpaste)4teaspoonsfreshlemonjuice1teaspoonhoney1/2teaspoongroundcumin1garlicclove,mincedEggplant:2eggplants(about12ounceseach)Cookingspray3/4teaspoonkoshersalt,divided1/4cupchoppedonion1/4cupfreshbreadcrumbs1/4cupchoppedfreshflat-leafparsley1tablespoontahini(roastedsesameseedpaste)2teaspoonsoliveoil11/2teaspoonsgroundcumin1/2teaspoongroundcoriander1/4teaspoonblackpepper1/4teaspoongroundredpepper2largeeggs2garliccloves,minced1(15-ounce)canno-salt-addedchickpeas(garbanzobeans),rinsed

anddrainedRelish:1cupchoppedseededtomato1/2cupchoppedseededpeeledcucumber1/2cupverticallyslicedredonion1/2cupcoarselychoppedfreshflat-leafparsley1tablespoonfreshlemonjuice1tablespoonextra-virginoliveoil

1.Topreparesauce,combinefirst6ingredientsinasmallbowl,andstirwithawhisk.Setaside.2.Preheatovento475°.3.Toprepareeggplant,sliceeggplantsinhalflengthwise;scorecutsideswithacrosshatch pattern. Place eggplant halves, cut sides down, on a baking sheetcoatedwith cooking spray.Bake at 475° for7minutesoruntil slightly tenderandbrowned.Removefromoven;carefullyscoopoutpulp, leavinga3/4-inchshell.Reservepulpforanotheruse.Seasoncutsideswith1/4teaspoonsalt.4.Place remaining1/2 teaspoon salt, onion, andnext11 ingredients in a foodprocessor; process until smooth. Spoon 1/2 cup chickpea mixture into eacheggplantshell.Bakeat475°for25minutesoruntileggplanthalvesare tenderandchickpeamixtureislightlybrowned.5.Topreparerelish,combinetomatoandremainingingredientsinabowl;stirtocombine.6.Place1eggplanthalfoneachof4plates.Topeachhalfwith1/4cuprelishand11/2tablespoonssauce.Serves4(servingsize:1stuffedeggplanthalf).CALORIES 308;FAT 15.6g (sat 2.5g, mono 7.4g, poly 3.8g);PROTEIN 12.1g;CARB 34.3g;FIBER 10.8g; CHOL 106mg; IRON 3.5mg; SODIUM 450mg; CALC 116mg FAST, FRESHBREADCRUMBS

Ifyouare throwingapartyorperhaps justcooking foragathering,youmightbeleftwithanextraloafofbread,aquartetofdinnerrolls,orhalfabaguette. Instead of throwing out the leftovers, seal them in an airtightbag in the freezer.Thatway,whenevera recipecalls forbreadcrumbs,youcanmakethemquicklybyrunningthefrozenbreaddownamedium-coarsegrater (theonedesignated forhardcheeses).Andasanaddedbonus, there’s no need to lug out (or clean!) your food processor.Youcanalsouse the freshcrumbs tobindmeatballs, thickensoups,oraddcrunchtogratins.


Lettuce Wraps with Hoisin-PeanutSauceHands-ontime:25min.Totaltime:39min.

Sauce:1teaspooncanolaoil1tablespoonmincedshallot1/3cupwater2tablespoonscreamypeanutbutter4teaspoonshoisinsauce1/8teaspooncrushedredpepper1tablespoonfreshlimejuiceFilling:1(14-ounce)packageextra-firmtofu,drainedandcrumbled1tablespoondarksesameoil6thinlyslicedgreenonions(about2/3cup),divided1/2cupplus2tablespoonschoppedfreshcilantro,divided3tablespoonslower-sodiumsoysauce1teaspoongratedfreshginger2teaspoonssugar1/2teaspoonSriracha(hotchilesauce,suchasHuyFong)1cupmatchstick-cutcucumbers1cupmatchstick-cutcarrots2cupshotcookedstickyrice8Bibblettuceleaves

1.Topreparesauce,heatasmallsaucepanovermediumheat.Addcanolaoiltopan;swirltocoat.Addshallot,andsauté2minutes.Add1/3cupwaterandnext

3 ingredients, and stirwith awhisk. Bring to a boil; cook 1minute. Removefromheat;stirinlimejuice.2.Topreparefilling,spreadcrumbledtofuinasinglelayeronseverallayersofpapertowels;coverwithadditionalpapertowels.Letstand20minutes,pressingdownoccasionally.3.Heatalargenonstickskilletovermedium-highheat.Addsesameoiltopan;swirl to coat. Add 1/3 cup green onions; sauté 1 minute. Add tofu; sauté 4minutes, stirring occasionally. Add 2 tablespoons cilantro, soy sauce, ginger,sugar, and Sriracha; sauté 1 minute. Remove from heat; stir in cucumbers,carrots,andremaininggreenonions.4. Spoon 1/4 cup rice into each lettuce leaf. Top with about 1/2 cup tofumixture;sprinklewith1tablespooncilantro.Servewithsauce.Serves4(servingsize:2lettucewrapsand2tablespoonssauce).CALORIES 355; FAT 15g (sat 2.1g, mono 8.5g, poly 3.7g); PROTEIN 16.2g; CARB 42.6g;FIBER3.9g;CHOL0mg;IRON4.5mg;SODIUM568mg;CALC224mg

MINCINGSHALLOTSTheseprizedalliums look like copper-skinnedgarlic clovesandhaveamildonionflavor.Releasetonsofshallotessencebymincingfinely.

1.Sliceoffboththerootendandtipoftheshallot,anddiscard.Peeloffpaperyskins.It’sOK(andeasier)toloseathinlayerofedibleflesh.

2.Halveshallot lengthwise,and lay it flatoncuttingboard;cut intothinslices.Cutacrossslicesattinyintervalstomince.

GLOBALPANTRY

OTHERUSESFORFISHSAUCEByNaomiDuguid

Don’t be daunted! This Southeast Asian staple adds depth to manydishes.

A long time ago,when I wasmaking food formy second child, whowasabouteightmonthsold,Imadeasoftpureeofripeavocadowithcookedpotatoandalittleoliveoil.Helovedit.Idid,too—afterI’dseasoneditwithadashoffishsauceformyadultpalate.That ledmetoaddfishsauce toguacamole thenexttimeImadeit.Itturnedouttobeagreataddition:Fishsauceenhancestheavocado’s richness and gives it extra depthwithout overpowering.Ever since,I’ve always added a dash to my guacamole—about a teaspoon. The effect issubtle(there’snotasteoffish),butit’snota“hidden”ingredient:Tastethefishsauceversionnexttoanunsaucedone;theformerisnotablydeeper,richer,andsomehowsmokier.

InmanypartsofmainlandSoutheastAsia,fishsauce(madefromtheliquidof,yes, salted fermented fish) is a staple,used for seasoning insteadof salt. Itgives wonderful depth of flavor—what the Japanese call umami. But unlessyou’recookingSoutheastAsianfoodeveryweek,abigbottle (it’scheapest inbigbottles)cansitinyourcupboardunlovedandunusedformonths.Itprobablyhasn’t gotten into your regular rotation of cooking ingredients because,undiluted,itgivesoffanintensefishysmell.

Don’t let thefirstwhiffof fishsauceputyouoff; it’sactuallya lighterandmore subtle seasoning than soy sauce. IpreferThai fish sauces, thoughotherslikemorepungentonesfromVietnam.Inanycase,ithasbecomemymost-usedseasoning. I add it to soupbroths, to vinaigrettes andmarinades, and tomanyAsiandippingsauces(mostoftenwithlimejuiceanda littlegarlic),whicharegreatforgrilledmeat,dumplings,ornoodlebowls.


GuacamolewithFishSauceHands-ontime:5min.Totaltime:5min.Thissupersimplerecipeisforwhen youhaveperfectly ripeavocados—there’s noneed for tomatoorother complications. Avocados’ richness shines against the zip of limeandcilantro,theirflavordeepenedwithfishsauce.

2ripeavocados,peeledandseeded1tablespoonfreshlimejuice1teaspoonThaifishsauce1/4teaspoonkoshersalt2tablespoonschoppedfreshcilantro

1.Placeavocadosinamediumbowl;mashroughlywithafork.Addlimejuice,fish sauce, and salt; mash to desired consistency. Stir in cilantro. Serves 4(servingsize:about1/4cup).CALORIES163;FAT14.7g(sat2.1g,mono9.9g,poly1.8g);PROTEIN2.1g;CARB9.3g;FIBER6.8g;CHOL0mg;IRON0.6mg;SODIUM243mg;CALC14mg

3MOREEVERYDAYUSESFORFISHSAUCE

Remember, this stuff is concentrated. You only need a tiny amount tomakeaflavorimpact.1.Splashintobrothysoupstodeepenthesavorynotes.2. Add a dash to vinaigrettes—it’s not so different from anchovies inCaesardressing.3.Mixwitholiveoilandtosswithvegetablesbeforegrilling; tryzucchinioronions.

RECIPEMAKEOVER

IFYOULIKEPIÑACOLADASYou’ll like our way of losing almost all the sat fat while keeping thedeliciouscoconuttygoodness.

Nothingsays“escape”likeacreamy,ice-coldpiñacolada:cocktailinhand,feet in the sand, music in the background (hopefully not that dreadful piñacolada song, the last #1 hit of the 1970s, unless it’s a guilty pleasure).Unfortunately,nothingsays“betterheadtothegym”likeapiñacolada,too:425calories,8gramsofsaturatedfat,mostofwhichcomesfromthemysteriousgooknownascreamofcoconut.

Butthegoodthingaboutaproblemingredient is that ifyoucanreinvent it,you’vesolvedmostoftheprobleminonefellswoop.Wediscoveredanunlikelyhero in evaporated fat-free milk, full-bodied in texture with surprisingly rich,nuttynotes.Whensteepedwithflakedsweetenedcoconut, theresult iscreamyandtasty.Thecoconut is thenstrainedout(alongwithmostof itscaloriesandsatfat),leavingbehindrealcoconuttyessence.

Tart,freshpineapplegetssweetenedwithagavenectar,whileagedrumaddsdepthwith hints of caramel andmolasses.A splash of pineapple juice adds alittlemoreacidity,balancingthedrink.Atjust158calories,it’sallpleasure,noguilt.

PiñaColadasHands-on time: 12 min. Total time: 4 hr. 25 min. Freezing thepineapple adds a velvety texture and keeps the cocktail frozen longer.Theriperthepineapple,themoreconcentratedtheflavorwillbe.

2cupsflakedsweetenedcoconut1(12-ounce)canevaporatedfat-freemilk2cupscubedfreshpineapple21/2cupsicecubes3/4cupgoldrum(suchasBacardiGold)1/4cuppineapplejuice2tablespoonslightagavenectar8freshpineappleslices

1.Combine 2 cups coconut and evaporatedmilk in amedium saucepan overmediumheat,andcookuntiltinybubblesformaroundedge(donotboil),about7minutes.Removefromheat.Coverandchillatleast4hoursoruptoovernight.2.Arrangepineappleinasinglelayeronabakingsheet;freezeatleast1houroruntilfirm.3.Straincoconutmixturethroughasieveoveramediumbowl,pressingcoconutwiththebackofaspoontoremoveasmuchmilkaspossible.Discardsolids.4.Placepineapple,icecubes,rum,juice,andagavenectarinablender;processmixtureuntil smooth.Addmilkmixture,andprocessuntil smooth.Servewithpineappleslices.Serves8(servingsize:about2/3cup).CALORIES 158;FAT 1.2g (sat1g,mono0.1g,poly0g);PROTEIN 3.5g;CARB 18.6g;FIBER1.1g;CHOL2mg;IRON0.4mg;SODIUM57mg;CALC124mg

CLASSIC MAKEOVER

425caloriesperserving


9.4gramstotalfat 1.2gramstotalfat

8.8gramssaturatedfat 1gramssaturatedfat

FORALIGHTERLIBATIONHOMEMADECOCONUTMILKWemakeourowninfusedcoconutmilktoreplaceheavy,sugarycreamofcoconut.Thiscuts176caloriesand8gramsofsatfatperdrink.Saveday-ofpreptimebydoingthisstep(step1)thenightbefore.

FRESHPINEAPPLEPineapplepeaksinsummer;it’ssweet,slightlytart,andjuicy.Subfreshfruitforsomeofthecannedjuiceandsave44caloriesperdrink.Asplashofjuiceaddsmoreacidity.

GOLDRUMWeoptedfor thedarkervariety,with itshintsofcaramelandmolasses,whichbettercomplementthecreamycoconutandtartpineapple.

BUDGETCOOKING

FEED4FORLESSTHAN$10Dinner inspiration from around the world: savory Korean-style tacos,Moroccanchickenskewers,andanall-AmericanBLT


FriedEggBLTSandwichesHands-on time: 15min. Total time: 15min.Opt for focacciawithoutcheeseorherbs,andchooseonethatdoesn’tlookoily.Servewithafruitsalad.

1teaspoonoliveoil4largeeggs4(1-ounce)slicesfocacciabread,toasted1cuppackedbabyarugula4 applewood-smoked bacon slices, cooked, drained, and halved

crosswise4(1/4-inch-thick)slicestomato1/4teaspoonkoshersalt1/4teaspoonfreshlygroundblackpepper

1.Heatalargenonstickskilletovermediumheat.Addoliveoiltopan;swirltocoat.Crackeggs intopan;cook2minutes.Coverandcook2minutesoruntilwhitesaresetoruntildesireddegreeofdoneness.Removefromheat.

2. Place 1 focaccia slice on each of 4 plates; top each serving with 1/4 cuparugula,2baconslicehalves,and1tomatoslice.Sprinkletomatoesevenlywithsalt and pepper. Top each servingwith 1 egg; garnishwith additional freshlygroundblackpepper,ifdesired.Serves4(servingsize:1sandwich).CALORIES 241;FAT 12.7g (sat 3.5g, mono 4.9g, poly 1.2g);PROTEIN 12.7g;CARB 18.3g;FIBER1g;CHOL190mg;IRON2mg;SODIUM517mg;CALC38mg

SpicyMoroccanChickenSkewersHands-ontime:9min.Totaltime:2hr.9min.Servewithhotcookedcouscous. Give the couscous nutty flavor by toasting it in a hot panbeforeyourehydrateit.

11/2tablespoonsmincedfreshgarlic11/2tablespoonssambaloelek(suchasgroundfreshchilepaste)2tablespoonsoliveoil1teaspoongroundcumin1/2teaspoongroundcoriander5/8teaspoonkoshersalt,divided4skinless,bonelesschickenthighs,cutinto36pieces1/2yellowbellpepper,cutinto12pieces12cherrytomatoesCookingspray1/4cupplain2%reduced-fatGreekyogurt

1.Combinefirst5ingredientsinasmallbowl;stirin1/8teaspoonsalt.Scrapemixtureintoazip-topplasticbag.Addchicken;seal.Marinateinrefrigerator2hours,turningafter1hour.2. Immerse12 (8-inch)woodenskewers inwater; soak30minutes.Drainand

patdry.3.Preheatgrilltomedium-highheat.4.Removechickenfrommarinade;discardmarinade.Thread3chickenpieces,1pepperpiece,and1tomatoalternatelyontoeachskewer,beginningandendingwithchicken;sprinkleevenlywithremaining1/2teaspoonsalt.Arrangeskewerson grill rack coatedwith cooking spray; grill 4minutes on each side or untildone. Serve with yogurt. Serves 4 (serving size: 3 skewers and 1 tablespoonyogurt).CALORIES204;FAT10.8g(sat2g,mono6.1g,poly1.6g);PROTEIN19.3g;CARB7.8g;FIBER1.5g;CHOL72mg;IRON1.7mg;SODIUM508mg;CALC43mg

Korean-StyleBeefTacosHands-on time:28min.Total time:1hr. 28min.Servewith cookedricetossedwithatablespoonoftoastedsesameoil.Shopforyourmeatat supercenter box stores or discount warehouses like Costco for thebestprices.

1/3cupsugar5tablespoonslower-sodiumsoysauce11/2tablespoonssambaloelek(groundfreshchilepaste)1tablespoonfreshlimejuice1tablespoondarksesameoil4garliccloves,minced12ouncesflanksteak,slicedagainstthegrainintothinstrips1/8teaspoonsaltCookingspray8(6-inch)corntortillasQuickPickledCabbage

3tablespoonsslicedgreenonions

1. Combine first 6 ingredients in a shallow dish. Add steak to dish; cover.Marinateinrefrigerator1hour,turningafter30minutes.2.Preheatgrilltomedium-highheat.3.Removesteakfrommarinade,anddiscardmarinade.Threadsteakonto8(8-inch) skewers; sprinkle with salt. Place skewers on grill rack coated withcookingspray.Grill2minutesoneachsideoruntildesireddegreeofdoneness.Grilltortillas30secondsoneachsideoruntillightlycharred;keepwarm.Place2 tortillason eachof4plates, anddivide steakevenly among tortillas.DivideQuick Pickled Cabbage evenly among tacos; sprinkle with onions. Serves 4(servingsize:2tacos).CALORIES270;FAT6.3g(sat1.6g,mono2g,poly1.4g);PROTEIN18.1g;CARB37.1g;FIBER3g;CHOL21mg;IRON1.3mg;SODIUM568mg;CALC95mg

QuickPickledCabbage:Place 3 cups chopped napa cabbage in amedium bowlwith 2 crushed garliccloves. Bring 1/2 cup rice vinegar, 2 tablespoons lower-sodium soy sauce, 1tablespoonsugar,and2teaspoonschilepastetoaboil.Pourhotvinegarmixtureover cabbage; toss. Let stand at least 30minutes. Serves 4 (serving size: 1/2cup).CALORIES33;FAT0g;SODIUM204mg

KID-FRIENDLYCOOKING

TREATSFORTHETROOPThismonth,ourKid in theKitchenwhipsupabatchofcoconutgranolabarsandwatchesthemdisappear!

MatisseReid,ourfood-savvy11-year-oldkitchenblogger—wholovesthetaste of squid and olives but has friends who may be a little lessadventurous—givesa road test toourcoconutgranolabars.Theseareperfectforbreakfast,car,orsnack.Here’swhatMatissetoldus.

—PhoebeWu

“ChewyCoconutGranolaBarsarereallyeasytomake.IwhippedthemupformyGirlScoutmeeting,andeveryonelovedthem(eventheadults!).Ialsotooksometoschoolforlunch—yum!Theymakeagreatafter-schoolsnackandcouldevenbeeatenforbreakfastifyouareinahurry.Thebarsaresoftandgooeyontheinsidebuthaveanicecrunchontheoutside.Ilikedthecombinationoffruitandgranola,whichcreateddifferenttextureswhenIbitin.Ifyouarenotabigcoconutfan, tryusingorganiccoconut inplaceofsweetened. It’snotassweetandthecoconutflavorisn’tasstrong,soit’sagreatoptionforthosewhodon’tliketoomuchcoconut.Butbothoptionstastegreat.Trustme,thesebarswon’tlastlong,soyoumightwanttodoubletherecipe!”

YOUNGERKIDSCANUSEKITCHENSCISSORSTOCUTTHEFRUIT.


ChewyCoconutGranolaBarsHands-ontime:15min.Totaltime:35min.

Cookingspray2teaspoonsall-purposeflour3ouncesall-purposeflour(about2/3cup)1.6ounceswhole-wheatflour(about1/3cup)1teaspoonbakingpowder1/2teaspoonsalt11/4cupspackedbrownsugar1/4cupcanolaoil2tablespoonsfat-freemilk2largeeggs11/2cupswhole-graingranola3/4cupchoppeddriedmixedtropicalfruit1/2cupflakedsweetenedcoconut

1.Preheatovento350°.2. Coat a 13 x 9–inch metal baking pan with cooking spray; dust with 2teaspoonsall-purposeflour.3.Weigh or lightly spoon 3 ounces all-purpose flour and 1.6 ounces whole-wheatflourintodrymeasuringcups;levelwithaknife.Combineflours,bakingpowder,andsalt inasmallbowl;stirwithawhisk.Combinesugarandnext3ingredients ina largebowl;beatwithamixerathighspeeduntilsmooth.Addflour mixture, beating at low speed until blended. Fold in granola and fruit.Spoonbatterintopreparedpan.Sprinklewithcoconut.4.Bakeat350°for20minutesoruntilgolden.Coolcompletelyinpanonawirerack.Cutintobars.Serves16(servingsize:1bar).CALORIES154;FAT5.8g(sat1.5g,mono2.5g,poly1.1g);PROTEIN2.7g;CARB23.4g;FIBER1.7g;CHOL26mg;IRON1mg;SODIUM148mg;CALC36mgTHEVERDICT

FromtheGirlScouttroop:

DEVON(AGE10):Givesthisrecipea10/10

ABIGAIL(AGE10):Givesthisrecipea7/10

MONICA(AGE10):Givesthisrecipea10/10

MATISSE:Thiswasdelicious!10/10

MAKE SURE YOU ALLOW THIS TOCOOL COMPLETELY BEFORECUTTING.EXTRABARSKEEPWELLIN AN AIRTIGHT CONTAINER FORUPTOTWOWEEKS.

DINNERTONIGHTHere is a batch of fast weeknight menus from theCooking Light TestKitchen.

TheSHOPPINGLIST

ShrimpFlorentinePastaFettuccine(8ounces)ButterLargerawshrimp(1pound)GarlicclovesCrushedredpepperLemon(6-ounce)packagebabyspinach

CherryTomatoCapreseSaladWhitewinevinegarExtra-virginoliveoilHeirloomcherrytomatoes(1pint)Freshbasilleaves(1/4cup)Miniaturemozzarellaballs(2.5ounces)

TheGAMEPLAN

Whilewatercomestoaboil:•Preparesalad.

Whilepastacooks:•Cookshrimp.


ShrimpFlorentinePastaWithCherryTomatoCapreseSalad

Time-Saver: Purchase peeled and deveined shrimp from yourfishmonger.KidTweak:Preparerecipewith1/4teaspooncrushedredpepper,oromitentirely.ShopSmart:Lookfortinyfreshmozzarellaballslabeled“pearls.”Lemonjuice adds bright acidity andmakes all the difference in such a simpledish.Garnishwithasliceoflemontoenhancethecitruseffect.

8ouncesuncookedfettuccine2tablespoonsbutter1poundlargeshrimp,peeledanddeveined1tablespoonchoppedfreshgarlic1teaspooncrushedredpepper1tablespoonfreshlemonjuice1/2teaspoonkoshersalt1/2teaspoonfreshlygroundblackpepper1(6-ounce)packagefreshbabyspinach

1.Cookpastaaccordingtopackagedirections,omittingsaltandfat.Drainwell;setaside,andkeepwarm.2.Meltbutterinalargenonstickskilletovermediumheat.Addshrimp,garlic,

and crushed red pepper; cook 4 minutes or until shrimp are done, stirringoccasionally. Add cooked pasta, lemon juice, salt, black pepper, and spinach;cook 3 minutes or until spinach starts to wilt, stirring to combine. Serveimmediately.Serves4(servingsize:13/4cups).CALORIES402;FAT8.6g(sat4.3g,mono1.8g,poly1g);PROTEIN32.1g;CARB49.3g;FIBER4g;CHOL188mg;IRON6mg;SODIUM520mg;CALC107mg

FortheCherryTomatoCapreseSalad:Combine1 tablespoonwhitewinevinegar, 1 tablespoon extra-virginoliveoil,1/4 teaspoon kosher salt, and 1/4 teaspoon freshly ground black pepper in amedium bowl, stirringwell with a whisk. Add 1 pint halved heirloom cherrytomatoes, 1/4 cup fresh basil leaves, and 1/4 cup halvedminiaturemozzarellaballs.Tosstocombine.Serves4(servingsize:about1/2cup).CALORIES84;FAT6.8g(sat2.5g);SODIUM132mg

TheSHOPPINGLIST

SearedScallopsandHerbButterSauceOrzo(3/4cup)Largeseascallops(1.5pounds)DrywhitewineWhitewinevinegarShallots(3medium)ButterFreshparsleyFreshchivesFreshthyme

RoastedGreenBeansHaricotsverts(8ounces)Waxbeans(8ounces)Oliveoil

TheGAMEPLAN

Whileovenpreheats:•Cookorzo.Whilebeansroast:•Brownscallops.

•Preparesauce.

Quick&Easy

Seared Scallops and Herb ButterSauceWithRoastedGreenBeans

3/4cupuncookedorzo2tablespoonschoppedfreshparsley,divided2tablespoonschoppedfreshchivesdivided2teaspoonsoliveoil1/8teaspoonkoshersalt11/2poundslargeseascallops3/8teaspoonkoshersalt,divided3/8teaspoonblackpepper,dividedCookingspray1/3cupdrywhitewine1tablespoonchoppedshallots1tablespoonwhitewinevinegar3tablespoonschilledbutter,cubed1teaspoonchoppedfreshthyme

1. Prepare orzo according to package directions, omitting salt and fat. Drain.Returntopan;stirin1tablespoonparsley,1tablespoonchives,oliveoil,and1/8teaspoonsalt.Keepwarm.2.Heatacast-ironskilletovermedium-highheat.Sprinklescallopsevenlywith1/4 teaspoon salt and 1/4 teaspoon pepper; coat scallops with cooking spray.Addscallops;cook3minutesoneachsideoruntilbrowned.Removefrompan;keepwarm.3.Combinewine, shallots, andvinegar ina saucepan;bring toaboil.Cook5

minutesoruntilliquidreducesto1tablespoon.Reduceheattolow.Addbuttercubes,1atatime,whiskingaftereachadditionuntilbutterisfullyincorporated.Stirin1tablespoonparsley,1tablespoonchives,1teaspoonthyme,1/8teaspoonsalt, and 1/8 teaspoon pepper. Serve scallops with sauce and orzo. Serves 4(servingsize:about1/2cuporzo,3scallops,and11/2tablespoonssauce).CALORIES382;FAT12.9g (sat5.9g,mono4g,poly1g);PROTEIN32.8g;CARB29g;FIBER1.3g;CHOL79mg;IRON0.7mg;SODIUM577mg;CALC50mg

FortheRoastedGreenBeans:Preheat oven to 450°. Combine 1/2 pound haricots verts, trimmed; 1/2 poundwaxbeans, trimmed;1/2cup thinly slicedshallots;1 tablespoonoliveoil; and1/4 teaspoon kosher salt on a foil-lined baking sheet. Roast at 450° for 10minutesoruntilcrisp-tender.Serves4(servingsize:about3/4cup).CALORIES84;FAT3.6g(sat0.5g);SODIUM130mg

TheSHOPPINGLIST

ChineseNoodleSaladwithSesameDressing(8-ounce)packageuncookedChinese-stylenoodlesSugarsnappeas(1cup)PeanutoilFirmwater-packedtofu(about6ounces)CherrytomatoesSlicedwaterchestnuts(1/2cup)Greenonions(2)SeasonedricevinegarLower-sodiumsoysauceDarksesameoilChilepastewithgarlicSesameseeds,toasted

TangyPickledCucumberBrownsugarSeasonedricevinegarEnglishcucumbers(2)

TheGAMEPLAN

Whilewatercomestoaboil:

•Preparecucumberandchill.Whilenoodlescook:•Browntofu.


ChineseNoodleSaladwithSesameDressingWithTangyPickledCucumber

Time-Saver: Grab packaged, trimmed snap peas from your producedepartment.Simple Sub: If you don’t have Chinese-style noodles, use spaghetti orricenoodles.

1(8-ounce)packageuncookeddriedChinese-styleflatnoodles1cupsugarsnappeas,trimmed2teaspoonspeanutoil1cupcubedfirmwater-packedtofu(about6ounces)1cupcherrytomatoes,halved1/2cupdrained,slicedwaterchestnuts1/2cupthinlyslicedgreenonions3tablespoonsseasonedricevinegar1tablespoonlower-sodiumsoysauce2teaspoonsdarksesameoil2teaspoonschilepastewithgarlic1/4teaspoonkoshersalt1tablespoonsesameseeds,toastedanddivided

1.Cooknoodlesaccordingtopackagedirections,omittingsaltandfat.Addpeasduringlast1minuteofcooking.Drain;rinsewithcoldwater.

2.Heata largenonstickskilletovermedium-highheat.Addpeanutoil topan;swirl to coat. Add tofu to pan; cook 5 minutes or until browned, stirringfrequently.3.Combine noodle mixture, tofu, tomatoes, water chestnuts, and onions in alarge bowl. Combine vinegar and next 4 ingredients in a small bowl, stirringwith a whisk. Add vinegarmixture to noodlemixture, tossing gently to coat.Add 1 1/2 teaspoons sesame seeds; toss to combine. Sprinkle with remainingsesameseeds.Serves4(servingsize:2cups).CALORIES 351;FAT 10.7g (sat 1.3g, mono 2.8g, poly 3.8g);PROTEIN 14.8g;CARB 55.5g;FIBER10.2g;CHOL0mg;IRON7.3mg;SODIUM489mg;CALC338mg

FortheTangyPickledCucumber:Combine 1/4 cup seasoned rice vinegar and 1 tablespoon brown sugar in amedium bowl. Add 2 cups thinly sliced English cucumber, tossing gently tocoat.Chill.Serves4(servingsize:about1/2cup).CALORIES27;FAT0.1g(sat0g);SODIUM225mg

TOASTING SESAME SEEDSINTENSIFIESTHEIRFLAVOR.

TheSHOPPINGLIST

Garlic-ChipotleChickenTacosGarlicclovesChipotlechilesinadobosauceCanolaoilChickencutlets(1pound)Corntortillas(6-inch),8tortillasSmallredbellpepperSmallgreenbellpepperSmallVidaliaonionChilipowderGreenleaflettuce(1head)

AvocadoandOrangeSaladGarlicclovesOliveoilOrange(1)Grapetomatoes(1/2cup)Redonion(1small)Avocado(1)

TheGAMEPLAN

Whilegrillheats:•Preparerub,andcoatchicken.Whilechickengrills:•Coatvegetableswithspices.Whileveggiesgrill:•Preparesalad.

Quick&Easy

Garlic-ChipotleChickenTacosWithAvocadoandOrangeSalad

Time-Saver:Chickencutletscookupinaflash.FlavorHit:Vidaliaonionsbringawelcomehintofsweetness.

1tablespoonchoppedfreshgarlic1tablespoonmincedchipotlechile,cannedinadobosauce2tablespoonscanolaoil,divided1poundchickencutlets3/4teaspoonkoshersalt,divided3/4teaspoonblackpepper,dividedCookingspray2teaspoonschilipowder1smallredbellpepper,quartered1smallgreenbellpepper,quartered1smallVidaliaonion,cutinto1/2-inchrings8(6-inch)corntortillas1/2cupshreddedgreenleaflettuce

1.Preheatgrilltomedium-highheat.2. Combine garlic, chipotle, and 1 tablespoon oil; rub evenly over chicken.

Sprinklewith 1/4 teaspoon salt and 1/4 teaspoon black pepper. Place on grillrack coated with cooking spray; grill 3 minutes on each side or until done.Removefromgrill;keepwarm.3.Combineremaining1tablespoonoil,remaining1/2teaspoonsalt,remaining1/2 teaspoonblackpepper,andchilipowder ina largebowl.Addbellpeppersandonion;tossgentlytocoat.Placevegetablesongrillrack;grill5minutesoneach side or until soft and charred. Place tortillas on grill rack coated withcooking spray; grill 30 seconds on each side or until lightly charred.Removefromgrill;keepwarm.4.Thinlyslicechicken.Dividechicken,bellpeppers,onion,andlettuceamongtortillas.Serves4(servingsize:2tacos).CALORIES 312; FAT 9.8g (sat 0.9g, mono 4.8g, poly 2.8g); PROTEIN 29.5g; CARB 27.8g;FIBER4g;CHOL66mg;IRON1.4mg;SODIUM533mg;CALC60mg

FortheAvocadoandOrangeSalad:Combine 1 tablespoonminced garlic, 1 teaspoonolive oil, 1/2 teaspoonblackpepper, and 1/4 teaspoon kosher salt in a medium bowl. Peel and section 1orange;squeezemembranestoextractjuiceintobowl.Stirgarlicmixturewithawhisk.Addorangesections,1/2cuphalvedgrapetomatoes,1/4cupthinlyslicedred onion, and 1 cup sliced avocado to garlic mixture; toss gently. Serves 4(servingsize:about1/2cup).CALORIES119;FAT8.6g(sat1.2g);SODIUM126mg

REFRIGERATE EXTRA CHIPOTLESANDADOBOFORTWOWEEKSINASEALEDCONTAINER.

SUPERFASTFlavor-packedglobalingredientsareaweeknightcook’ssecretweapon.This month, look to fish sauce, Sriracha, and cumin to add depth todishes.

Quick&Easy

ThaiSteakSaladCookingspray1(11/2-pound)flanksteak,trimmed1/2teaspoonfreshlygroundblackpepper1/4teaspoonkoshersalt1/4cupfreshlimejuice1tablespoonbrownsugar2tablespoonslower-sodiumsoysauce1tablespoonfishsauce2teaspoonsmincedfreshgarlic1teaspoonSriracha(hotchilesauce,suchasHuyFong)11/2cupsthinlyslicedredcabbage11/4cupsfreshbeansprouts3/4cupjulienne-cutcarrots1/3cupfreshmintleaves1/3cupfreshcilantroleaves1/3cupfreshbasilleaves

1.Heatalargegrillpanovermedium-highheat.Coatpanwithcookingspray.Sprinkle steak evenlywith pepper and salt.Add steak to pan; cook6minuteseachsideoruntildesireddegreeofdoneness.Removesteakfrompan;letstand5minutes.Cutsteakdiagonallyacrossgrainintothinslices.2.Combinejuiceandnext5ingredientsinasmallbowl;stirwithawhisk.

3. Combine cabbage and remaining ingredients in a medium bowl. Add 6tablespoonsjuicemixturetocabbagemixture;tosswell.Tosssteakinremaining2 tablespoons juice mixture. Add steak to cabbage mixture; toss to combine.Serves6(servingsize:3ouncessteakand2/3cupsalad).CALORIES198;FAT6.5g(sat2.4g,mono2.2g,poly0.3g);PROTEIN26.3g;CARB8.4g;FIBER1.5g;CHOL37mg;IRON2.4mg;SODIUM498mg;CALC57mgKidFriendly•Quick&Easy

ChickenandBeanBurritos3/4poundchickenbreasttenders,cutinto1-inchpieces1/2cupprechoppedonion11/2teaspoonschilipowder1/2teaspoongroundcumin1/8teaspoonsalt1/8teaspoonfreshlygroundblackpepper2teaspoonscanolaoil1/2cuplower-sodiumcannedblackbeans,rinsedanddrained1garlicclove,minced2(10-inch)flourtortillas1ouncepreshreddedMontereyJackcheese(about1/4cup)Cookingspray1/2cuppicodegallo1/4cupreduced-fatsourcream

1.Combinefirst6ingredientsinabowl;tosswell.2.Heatalargeskilletovermedium-highheat.Addoiltopan;swirltocoat.Addchickenmixture;cook8minutesoruntilchickenisdone,stirringoccasionally.Addbeansandgarlic;cook2minutesoruntilheated,stirringfrequently.Dividechicken mixture evenly among tortillas. Top each burrito with 2 tablespoonscheese.Rollupeachburritojelly-rollfashion.3.Heatalargeskilletovermedium-highheat.Coatbothsidesofburritosevenlywithcookingspray.Placeburritosinpan;cook2minutesoneachsideoruntilbrowned.Cutburritosinhalf.Topwithpicodegalloandsourcream.Serves4

(servingsize:1burritohalf,2tablespoonspicodegallo,and1tablespoonsourcream).CALORIES 287; FAT 8.8g (sat 2.6g, mono 3.8g, poly 1.6g); PROTEIN 24.7g; CARB 25.4g;FIBER2.9g;CHOL57mg;IRON2.4mg;SODIUM499mg;CALC101mgQuick&Easy

HoneyCashewChickenwithRice1cupinstantrice2(6-ounce)skinless,bonelesschickenbreasthalves,cutinto1-inch

cubes2tablespoonscornstarch1/2teaspoonsalt1/2teaspoonblackpepper1tablespooncanolaoil1tablespoondarksesameoil2cupsbroccoliflorets1cupfrozenshellededamame(greensoybeans)2garliccloves,minced1mediumyellowonion,finelychopped1redbellpepper,sliced1/2cupdry-roastedcashews,unsalted1tablespoonricevinegar3tablespoonshoney2tablespoonslower-sodiumsoysauce1tablespoonSriracha(hotchilesauce,suchasHuyFong)

1.Cookriceaccordingtopackagedirections,omittingsaltandfat.2.Combinechickenandnext3ingredientsinabowl;tosstocoat.3.Heatalargeskilletovermedium-highheat.Addcanolaandsesameoils;swirltocoat.Addchickenmixture;sauté4minutesoruntillightlybrowned.Increaseheat to high; add broccoli and next 4 ingredients. Cook 5 minutes or untilvegetables are crisp-tender and chicken is done, stirring frequently. Stir in

cashews.4. Combine vinegar and remaining ingredients in a small bowl; stir with awhisk.Add vinegarmixture to chickenmixture; toss to coat. Servewith rice.Serves4(servingsize:1/2cupriceand1cupchickenmixture).CALORIES 470;FAT 17.6g (sat 2.7g, mono 8.7g, poly 4.2g);PROTEIN 29.1g;CARB 50.9g;FIBER4.5g;CHOL49mg;IRON3.1mg;SODIUM638mg;CALC66mgQuick&Easy•MakeAhead

Tex-MexChickenSoup11/2tablespoonsextra-virginoliveoil1cupchoppedonion3garliccloves,minced1redbellpepper,chopped1jalapeño,seededandminced1tablespoonchilipowder11/2teaspoonscrushedredpepper1/2teaspoonsalt1/2teaspoongroundcumin1/2teaspoonblackpepper3cupsshreddedrotisseriechicken2cupsfrozenwhole-kernelcorn4cupslower-sodiumchickenbroth2largetomatoes,chopped1(15-ounce)canno-salt-addedblackbeans,rinsedanddrained1/4cupchoppedfreshcilantro3ouncesquesofresco,crumbled8limewedges

1. Heat a Dutch oven over medium-high heat. Add oil, onion, and next 3ingredients;sauté3minutes.Addchilipowderandnext4ingredients;sauté30seconds.Addchickenandnext4ingredients;bringtoaboil.Cover,reduceheat,and simmer 6minutes. Top evenly with cilantro and queso. Serve with lime.

Serves8(servingsize:1cup).CALORIES 186; FAT 5.4g (sat 1.3g, mono 2.8g, poly 0.7g); PROTEIN 17.9g; CARB 18.4g;FIBER3.9g;CHOL41mg;IRON1.2mg;SODIUM571mg;CALC67mgQuick&Easy

TunaSaladMelt1/4cupwalnuts,chopped1/4cupchoppedredonion1/4cupcannedchickpeas(garbanzobeans),rinsedanddrained1/4cupcanolamayonnaise1tablespoonDijonmustard1teaspoonredwinevinegar1/4teaspoonhotpeppersauce1/2teaspoonsalt1/2teaspoonfreshlygroundblackpepper1(12-ounce)cansolidwhitetunainwater,drainedandflaked1garlicclove,minced6(1-ounce)slicesmultigrainbread11/2ouncesshreddedSwisscheese(about1/3cup)12(1/4-inch-thick)slicestomato1cupbabyspinach

1.Preheatbroilertohigh.2.Combinefirst11ingredientsinamediumbowl;tossgentlytocoat.3.Top bread evenly with cheese; broil 4 minutes or until bubbly. Arrange 2tomato slices and about 1/3 cup tuna mixture over each bread slice. Topsandwichesevenlywithspinach.Serves6(servingsize:1sandwich).

Solidwhite tuna is albacore, themost sustainable choice amongvarietiesoftuna.

CALORIES 231; FAT 11.1g (sat 1.9g, mono 2.9g, poly 3.8g); PROTEIN 15.2g; CARB 18g;FIBER3.9g;CHOL21mg;IRON1.4mg;SODIUM500mg;CALC94mg


Parsley-FarroSaladIf you can’t find precooked farro, substitute precooked or boil-in-bagbrownrice.

1(8.5-ounce)packageprecookedfarro(suchasArcherFarms)11/2tablespoonssherryvinegar1tablespoonoliveoil1teaspoonDijonmustard1/2teaspoonsalt1/4teaspoonfreshlygroundblackpepper1garlicclove,minced1/2cupcoarselychoppedfreshparsley

1.Heatfarroaccordingtodirections.2.Combinevinegarandnext5ingredientsinamediumbowl;stirwithawhisk.3. Add cooked farro and parsley to vinegar mixture; toss to coat. Serves 4(servingsize:1/2cup).CALORIES90;FAT4g (sat0.5g,mono2.5g,poly0.4g);PROTEIN2.4g;CARB14.8g;FIBER2.2g; CHOL 0mg; IRON 0.5mg; SODIUM 329mg; CALC 12mg Variation 1: Tomato andCucumber

Preparebase recipe through step2, substituting11/2 tablespoons fresh lemonjuiceforsherryvinegar.Addcookedfarro,1/2cupdicedfreshtomato,1/2cupdiced cucumber,1/4 cup chopped fresh parsley leaves, 1/4 cup chopped freshmint, and 1/4 cup chopped green onions to lemon juicemixture; toss to coat.Serves4(servingsize:3/4cup).CALORIES97;FAT4g(sat0.5g);SODIUM330mg

Variation2:BasilandCornPrepare base recipe through step 2. Heat a medium skillet overmedium-highheat. Add 1 tablespoon olive oil to pan; swirl to coat. Add 1 cup fresh cornkernels(about2ears)topan;sauté3minutes.Addcookedfarro,corn,and1/2

cupchoppedfreshbasiltovinaigrette;tosstocoat.Serves4(servingsize:about3/4cup).CALORIES157;FAT7.9g(sat1g);SODIUM332mg

Variation3:Onion,Feta,andBellPepperPrepare base recipe through step 2, omitting salt. Heat amedium skillet overmedium-highheat.Add1tablespoonoliveoiltopan;swirltocoat.Add1/2cupdiced redonionand1/2cupdicedorangebellpepper topan; sauté2minutes.Addcookedfarro,onion,andbellpeppertovinaigrette;tosstocoat.Foldin1/4cupcrumbledfetacheese.Serves4(servingsize:3/4cup).CALORIES156;FAT9.4g(sat2.4g);SODIUM136mg


BroiledPineappleSundaesThis sundae alsomakes a great breakfast parfait—just substitute plainfat-freeGreekyogurtforfrozen.

3tablespoonsbrownsugar3tablespoonsfreshorangejuice11/2teaspoonshoney1/2teaspoongroundcinnamon1/2teaspoongroundginger2cupscoarselychoppedfreshpineapple1/4cupmacadamianuts,coarselychopped2cupsvanillafat-freefrozenGreekyogurt

1.Preheatbroilertohigh.2.Combine first 5 ingredients in amedium bowl, stirringwellwith awhisk.Addpineapple;tosstocoat.3.Spreadpineapplemixtureinasinglelayeronajelly-rollpanlinedwithfoil.Broil5minutesoruntilbubbly.4. Place nuts in a skillet; cook over medium heat 3 minutes or until lightlybrowned,shakingpanfrequently.Spoon1/2cupyogurtintoeachof4bowls;topeachwithabout1/4cuppineapplemixtureand1tablespoonnuts.Serves4.CALORIES235;FAT6.4g(sat1g,mono4.9g,poly0.2g);PROTEIN11.9g;CARB34.5g;FIBER2g;CHOL0mg;IRON0.6mg;SODIUM54mg;CALC30mg

WHATTOCOOKRIGHTNOW

BLACKBERRYCURDIt’salwaysa thornychallenge,a real-life ItchyandScratchy adventure:While on a country or edge-of-town stroll, we spot the berries hangingheavy on their canes. Blackberry bushes favor ditches, back roads,power right-of-ways, hedgerows. As summer ripens, the fat fruit turnsfrom raspberry red toan intense inkypurple.There’s about a six-weekwindow,anditvariesalotacrossthecontinent.Sowhenwefindsome,wehavetopick.Andnomatterhowcarefully theproject isundertaken,thethornsbiteback.Themorerecklessonourstaffhavereturnedwithagood,two-buckethaullookinglikethey’vebeeninaback-alleybattlewithagangofangry cats: streaksofdriedbloodon legsandarms.But it’sworth it. Blackberries are delicious fresh, and cooking applicationsabound: cobbler, vinaigrette, and barbecue sauce, to name a few.OurlatestobsessionisBlackberryCurd:thick,tart,beautiful.Wellworthafewnicks.


BlackberryCurdTartHands-ontime:51min.Totaltime:3hr.34min.

4.5ouncesall-purposeflour(about1cup)1/3cuppowderedsugar1/4cupalmonds,toastedandfinelyground3/8teaspoonsalt,divided8tablespoonschilledbutter,dividedBakingspraywithflour(suchasBaker’sJoy)3cupsfreshblackberries13/4cupsgranulatedsugar,divided1/4cupfreshlemonjuice2tablespoonscornstarch2largeeggyolks1/4teaspooncreamoftartar3largeeggwhites1/3cupwater

1.Preheatovento350°.2.Weigh or lightly spoon flour into a drymeasuring cup; levelwith a knife.Placeflour,powderedsugar,almonds,and1/8teaspoonsaltinafoodprocessor;pulse to combine. Cut 7 tablespoons butter into small pieces. Add to flourmixture;pulsejustuntilmixtureresemblescoarsemeal.Pressinbottomandupsides of a 9-inch round removable-bottom tart pan coated with baking spray.Bakeat350°for30minutesoruntilgolden.Coolonawirerack.3. Combine berries, 3/4 cup granulated sugar, and juice in a saucepan overmedium-high heat; bring to a boil.Reduce heat, and simmer 6minutes. Placemixture in a blender; let stand 5minutes. Blend until smooth. Strainmixturethrough a cheesecloth-lined sieve into a medium bowl, pressing on solids.Discardsolids.Wipepanclean;returnmixturetopan.Combinecornstarchandeggyolks,stirringuntilsmooth.Stiryolkmixtureintoberrymixture;bringtoa

boil overmedium-low heat. Cook 1minute, stirring constantly. Remove fromheat;stirin1/8teaspoonsaltandremaining1tablespoonbutter.Scrapemixtureintoabowl;coversurfacedirectlywithplasticwrap.Chill.4.Combine1/8 teaspoonsalt,creamof tartar,andeggwhites ina largebowl;beatwithamixerathighspeeduntilsoftpeaksform.Combineremaining1cupgranulatedsugarand1/3cupwaterinasaucepan;bringtoaboil.Cook,withoutstirring, until a candy thermometer registers 250°. Gradually pour hot sugarsyrup ina thin streamovereggwhites,beatingatmediumspeed, thenathighspeeduntilstiffpeaksform.5.Preheatbroiler.6.Spoon curdover crust; topwithmeringue.Broil 2minutes or until golden.Serves12(servingsize:1slice).CALORIES 285; FAT 10.2g (sat 5.3g, mono 3.3g, poly 0.9g); PROTEIN 3.7g; CARB 46.6g;FIBER2.5g;CHOL55mg;IRON0.9mg;SODIUM90mg;CALC27mgAWORDABOUTCURD:OUR VERSION USES JUICE AND SUGAR THICKENED WITH EGG YOLKS ANDCORNSTARCH.

OOPS!

YOUR BLUEBERRIES TAKE ADIVEKeepthefruitafloatwithastarchycoat.

Nothing brightens a bite of a summertimemuffin quite like the burst of afresh-baked blueberry, unless you discover the poor things have sunk to thebottom,wheretheyhavecongregatedintoamush.

The cause of sinkage is in a sense the season itself: In the heart of the

summer,fat,ripeberriesmaybemoredensethanbatter,causingthemtodrop.Thesolution:Adashofflourwillhelpblueberriesdefygravityforthevery

simplereasonthattheflourmakesthemsticktothebatterandstayput.Justtossblueberrieswithatablespoonofflourbeforefoldingin.Butuseflourfromtherecipe—don’taddextra;thatwillkeepyouringredientratioseven.

As always, be gentle when mixing the muffin batter. As batters areoverbeaten, they can thin out, exacerbating the problem and producing a poorcrumb aswell. If your batter does seem a bit thin, try sprinkling some of theberriesontopjustbeforebaking.

JULY

STEP-BY-STEP GUIDE TO THEBESTSUMMERPARTYGRILLING

With tips and techniques from grill master StevenRaichlen, youcandelighta few friendsoracrowdwith perfect versions of healthy chicken, fish,veggies,andmore.

KidFriendly

Parmesan Buffalo Burgers withBalsamicKetchupHands-ontime:25min.Totaltime:4hr.

Burgers:1tablespoonextra-virginoliveoil1/4teaspoonkoshersalt1/4teaspoonfreshlygroundblackpepper1poundleangroundbuffaloorbison1ouncegratedParmigiano-Reggianocheese(about1/4cup)Cookingspray4(11/2-ounce)hamburgerbuns,toasted1cupbabyarugula4thinslicesredonion

4tablespoonsBalsamicKetchup

1.Preheatgrilltohighheat.2.Combine first 5 ingredients in a bowl.Divide buffalomixture into 4 equalportions, gently shaping each into a 1/2-inch-thick patty. Press a nickel-sizedindentationinthecenterofeachpatty.3.Placepattiesongrillrackcoatedwithcookingspray;grill3minutesoneachsideoruntildesireddegreeofdoneness.4.Placebottombunhalvesonplates.Topeachwith1/4cuparugula,1onionslice,and1patty.Spread1tablespoonketchupontophalfofeachbun;placeontopofburgers.Serves4(servingsize:1burger).CALORIES 368;FAT 16.5g (sat 5.6g, mono 7.5g, poly 1.8g);PROTEIN 30.3g;CARB 27.8g;FIBER 1.8g;CHOL 68mg; IRON 4.9mg;SODIUM 555mg;CALC 162mg1.Startwithgroundbuffalo. Ithasfewercaloriesandasmuchashalf thesat fatof90%leanbeef,butboastsbig,meatyflavor.

2. Add some Parmigiano-Reggiano to the patties—it kicks up thesavoryumamitasteandseasonstheburgersfromtheinside.3. Stir in a splash of extra-virgin olive oil. A little heart-healthy fataddedtothepattieshelpskeeptheextra-leanburgersmoist.4. Make a kickin’ condiment. Slow-roast tomatoes to intensify theirsweetness. Add a little tangy balsamic vinegar and peppery basil, andthenpureethemixtureintoaketchup.5.Grill theburgersoverhighheat to nomore thanmedium so theydon’tdryout.6. Toast the buns on the grill to add a little crisp texture and somelightlycharredflavor.

BalsamicKetchupHands-on time: 10 min. Total time: 3 hr. 10 min.Refrigerate extraketchupinanairtightcontainerforuptoaweek.

1tablespoonextra-virginoliveoil3/8teaspoonkoshersalt,divided2poundssmalltomatoes,quartered3tablespoonschoppedfreshbasil2teaspoonsbalsamicvinegar1/2teaspoonsugar1/4teaspoongroundredpepper

1.Preheatovento325°.2.Combineoil,1/4teaspoonsalt,andtomatoesinalargebowl,andtossgentlytocoat.Arrangetomatoes,skinsidedown,onawireracksetinsideajelly-rollpan.Bakeat325°for3hours.Coolslightly;peel.Discardpeels.3.Placetomatoes,remaining1/8teaspoonsalt,basil,andremainingingredientsinafoodprocessor;processuntilsmooth.Serves16(servingsize:1tablespoon).CALORIES 19;FAT 1g (sat 0.1g,mono 0.7g, poly 0.1g);PROTEIN 0.5g;CARB 2.5g;FIBER0.7g;CHOL0mg;IRON0.2mg;SODIUM48mg;CALC7mg

SERVINGACROWD?These recipes can be doubled or tripled: Just scale up all ingredientvolumes.Youmighthavetogrillinbatches.

Grilled Chicken Thighs with Ancho-TequilaGlazeHands-ontime:1hr.10min.Totaltime:1hr.10min.Ifyou’reusingacharcoalgrill, skip the foilpanandadd thechips to thecoals.Look forgranulated garlic in the spice aisle, or substitute 3/4 teaspoon garlicpowder.Amberagavesyruphasadeeper flavor thanthemoreneutral,light-coloredvarieties.

11/2cupshickorywoodchips1tablespoonanchochilepowder11/2teaspoonssugar11/2teaspoonsgranulatedgarlic11/2teaspoonsgroundcumin11/2teaspoonsfreshlygroundblackpepper3/4teaspoonkoshersalt12bone-inchickenthighs,skinned(about21/2pounds)11/2tablespoonsextra-virginoliveoil6tablespoonsamberagavesyrup3tablespoonstequila11/2tablespoonshotsauce11/2tablespoonsbutter11/2tablespoonsfreshlimejuice1/4teaspooncrushedredpepperCookingspray3tablespoonschoppedfreshcilantro(optional)6limewedges

1.Soakwoodchipsinwater30minutes;drainwell.2.Preheatgrill tomedium-highheatusingbothburners.Afterpreheating, turntheleftburneroff(leavetherightburneron).Piercethebottomofadisposable

aluminum foil pan several times with the tip of a knife. Place pan on heatelement on heated side of grill; add wood chips to pan. Let chips stand 15minutesoruntilsmoking.3.Combinechilepowderandnext5ingredientsinamediumbowl.Addchickentobowl;tosswell.Addoiltobowl;tosswell.4.Placesyrupandnext5ingredientsinasmallsaucepan.Bringtoaboil.Cookuntil mixture is reduced to 1/2 cup and begins to thicken (about 3 minutes).Reservesyrupmixture.5.Placechicken,meatysidedown,ongrillrackcoatedwithcookingsprayoverleftburner(indirectheat).Brushchickenwith2tablespoonssyrupmixture;grill15minutes.Turnchickenover.Brushwith2tablespoonssyrupmixture;grill15minutes.Turnchickenoverandmovetodirectheat;grill5minutesoruntildone.Garnishwithcilantro,ifdesired.Servewithremainingsyrupmixture and limewedges. Serves 6 (serving size: 2 thighs, 2 teaspoonssauce,and1limewedge).CALORIES 278;FAT 10.8g (sat 3.4g, mono 4.5g, poly 1.6g);PROTEIN 21.7g;CARB 20.5g;FIBER1.2g;CHOL97mg;IRON1.7mg;SODIUM448mg;CALC21mg1.Gowiththighs,whichhavedeeper,richerchickenflavorthanbreastmeat.Theycanwithstandthedryheatofthegrillandstaymoist.

2.Darkmeatisfattierthanwhite,sotocutyoursatfatintake,taketheskinoff.

3.Coatthechickenwithaboldspicerubtoampupflavor.

4.Grillthechickenoverindirectheat.Puttingthemeatoverthecoolersideofthegrillcooksitslowly,gently,andevenlyandensurestheglazewon’tscorch.

5. But leave the bone in: It helps themeat stay juicy andmakes formoreflavorfulchickenthanbonelesscuts.

6.Makeaspicysweet-tartglaze:It’ssotasty,youwon’tmisstheskin!

7. Finish it for five minutes over direct heat to add delicious lightcharringandcaramelizetheglaze.

Vegetarian

Grilled Corn, Poblano, and BlackBeanSaladHands-on time: 40min. Total time: 40min.This is a great side forgrilledmeatsandfish.

2earsshuckedcorn2tablespoonsextra-virginoliveoil,divided4greenonions1avocado,peeled,halved,andpitted1largeredbellpepper1largepoblanochileCookingspray1/2cupchoppedfreshcilantro3tablespoonsfreshlimejuice1teaspoongroundcumin1/4teaspoonsalt1/4teaspoonfreshlygroundblackpepper1(15-ounce)canno-salt-addedblackbeans,rinsedanddrained

1.Preheatgrilltohighheat.2.Brush cornwith 2 teaspoons oil. Place green onions, avocado, bell pepper,poblano, and corn on a grill rack coated with cooking spray. Grill onions 2minutesoneachsideoruntillightlybrowned.Grillavocado2minutesoneachside or until well marked. Grill bell pepper 6 minutes on each side or untilblackened;peel.Grillpoblano9minutesoneachsideoruntilblackened;peel.Grill corn 12 minutes or until beginning to brown on all sides, turningoccasionally.3. Cut kernels from ears of corn; place in a large bowl. Chop onions, bellpepper,andpoblano;addtobowl.Addremaining4teaspoonsoil,cilantro,juice,cumin, salt, blackpepper, andbeans tobowl; tosswell.Cut avocado into thin

slices;placeontopofsalad.Serves6(servingsize:3/4cup).CALORIES167;FAT9.9g(sat1.4g,mono6.7g,poly1.3g);PROTEIN4.6g;CARB17.8g;FIBER6g;CHOL0mg;IRON1.4mg;SODIUM209mg;CALC38mg1.Gowithavarietyofproduceforcolorandtexturecontrasts:corn,bellpepper,poblanochile,andgreenonions.

2.Addavocado to themix:People don’t think to grill avocado, but itaddsfantasticsmokydepthtothebutteryfruit.

3. Crank up the grill. Heat to high for optimum charring—it’s thebrownedandblackenedbitsthatreallymakethesaladshine.

4.Watch carefully, since each item has its own ideal doneness—thegreen onions need to brown and wilt slightly; the peppers should fullyblackensotheycanbeeasilypeeled;andthecornhastobeturnedoftenso it browns evenly. The avocado gets just aminute or two—it’ll growbitterifcookedtoolong.

5.Bringthechoppedsaladtogetherwithsomeblackbeans,atouchofearthycumin,andfreshlimejuiceandcilantrotobrightenflavors.

VampireSteakHands-on time: 27 min. Total time: 1 hr. 27 min. The marinadefeatures a robust dose of garlic. Score themeat lightly, about 1/8 inchdeep.

4teaspoonsmincedgarlic1tablespoonfreshlemonjuice2teaspoonsSpanishsmokedpaprika2teaspoonschoppedfreshtarragon1(11/2-pound)flanksteak,trimmed1teaspoonkoshersalt1/2teaspoonfreshlygroundblackpepperCookingspray

1.Combinefirst4ingredients.Scoreadiamondpatternonbothsidesofsteak;rubjuicemixtureevenlyoverbothsides.Cover;refrigerate1hour.2.Preheatgrilltohighheat.3.Sprinklebothsidesofsteakevenlywithsaltandpepper.Placesteakongrillrackcoatedwithcookingspray,andgrill6minutesoneachsideoruntildesireddegree of doneness. Remove steak from grill; let stand 5 minutes. Cut steakacrossgrainintoslices.Serves6(servingsize:3ouncessteak).CALORIES166;FAT6.3g(sat2.4g,mono2.2g,poly0.3g);PROTEIN24.7g;CARB1.4g;FIBER0.4g;CHOL37mg;IRON2mg;SODIUM383mg;CALC34mg1.Scorethebeeflightlytohelpthemarinadepenetratequicklyandkeepthesteakflatwhileitcooks.

2.Keep it juicy and tender by letting it rest for severalminutes aftercooking,andthenslicingthinlyagainstthegrain:Flanksteakturnstoughifslicedwiththegrainorintothickpieces.

3. Add salt just before grilling, after the steak comes out of themarinade.(Ifyouaddsalttoawetmarinade,youwilllosesomeofitwiththediscardedliquid.)

4.Addsmokedpaprikatothespicerub.Thesteakdoesn’tspendlong

onthegrill,sopaprikaboostsitsopen-fireflavor.

5.Buy flank steak: It’s lean—with almost 30% less saturated fat thantopsirloin—butflavorful.

VietnamesePorkTenderloinHands-ontime:1hr.Totaltime:1hr.23min.

2tablespoonssugar1teaspoonfreshlygroundblackpepper2garliccloves,peeled1shallot,halved1(4-inch)piecefreshlemongrass,halved1(1-inch)piecepeeledginger,halved1tablespoonlower-sodiumsoysauce21/2tablespoonsfishsauce,divided1tablespooncanolaoil1 (1-pound) pork tenderloin, trimmed and cut crosswise into 1/4-

inchslices1/3cupgratedcarrot2tablespoonssugar1/4cupfreshlemonjuice1/4cupricevinegar1teaspoonmincedgarlic1Thaiorserranochile,thinlyslicedanddivided2ouncesricevermicelliCookingspray16Bibblettuceleaves(about2heads)1cupcilantroleaves1cupslicedEnglishcucumber1cupfreshbeansprouts1/3cupfinelychoppedunsalted,dry-roastedpeanuts16basilleaves16mintleaves2Thaichiles,thinlysliced

1.Placefirst6ingredientsinaminifoodprocessor;pulseuntilcoarselyground.Withprocessoron,addsoysauce,1tablespoonfishsauce,andoil;processuntilblended.Combinemixtureandporkinazip-topplasticbag;sealandmarinateinrefrigerator1hour,turningoccasionally.2.Combinecarrotandsugarinamediumbowl;letstand10minutes.Addjuice,vinegar,11/2tablespoonsfishsauce,mincedgarlic,and1slicedchile;stiruntilsugardissolves.3.Cook noodles according to package directions, omitting salt and fat.Drainandrinsewithcoldwater;drainwell.4.Preheatgrilltohighheat.5.Removepork frommarinade;discardmarinade.Threadpork evenlyonto6(12-inch)skewers.Placeskewersongrillrackcoatedwithcookingspray;grill2minutesoneachsideoruntillightlycharred.6.Topeach lettuce leafevenlywithpork,noodles, and remaining ingredients.Serve with dipping sauce. Serves 4 (serving size: 4 wraps and 3 tablespoonssauce).CALORIES 343; FAT 9.9g (sat 1.8g, mono 4.7g, poly 2.8g); PROTEIN 29.7g; CARB 36.1g;FIBER3.3g;CHOL74mg; IRON2.8mg;SODIUM620mg;CALC53mg1.Choosealeanporkcut.Notallpartsofthehogarefatbombs.Gowithgrill-friendlytenderloin:It’saleanercutthanporkloinchops,savingyouasmuchas3gsatfatperserving.

2.Buttenderloinisextremelymild-tasting.ThisVietnamese-styledishpairs it with big, strong flavors: salty, umami-rich soy and fish sauces,pepperyginger,tangyricevinegar,andfieryThaichiles.3.Slicemeatintothinmedallionsbeforemarinatingit.This increasesthesurfacearea for themarinade to coatandhelps the flavorings fullypermeatethepork.4.Thread themeatontoskewers so it’seasier tohandleon thegrill.Then,cookoververyhighheat; it’showyouget thosedeliciouscrispy,blackened bits on the edges of the meat, just like the Saigon streetvendorsdo.5.Packtheporkupinlettucewraps loadedwithfresh,crispveggies,

fragrantherbs,andcrunchypeanuts: It’s theperfectsetup foracasual,serve-yourselfkindofgathering.

Quick&Easy

Cedar Plank–Grilled Salmon withMangoKiwiSalsaHands-ontime:25min.Totaltime:40min.

1largecedarplank1cupfinelydicedpeeledripemango1/2cupdicedpeeledkiwifruit2tablespoonschoppedfreshcilantro1teaspoonextra-virginoliveoil1teaspoonfreshlimejuice1serranochile,finelychopped1/2teaspoonkoshersalt,divided1/2teaspoonfreshlygroundblackpepper,divided4 (6-ounce) sustainable skinless salmon fillets (such as wild

Alaskan)

1.Soakplankinwater25minutes.2.Preheatgrilltomedium-highheat.3. Combine mango and next 5 ingredients. Add 1/4 teaspoon salt and 1/4teaspoonpepper;setaside.4.Sprinklesalmonwithremaining1/4teaspoonsaltandremaining1/4teaspoonpepper.Placeplankongrill rack;grill3minutesoruntil lightlycharred.Turnplank over; place fish on charred side. Cover; grill 8minutes or until desireddegreeof doneness.Place each fillet on aplate; top eachwith1/3 cupmangosalsa.Serves4.CALORIES 267; FAT 7.5g (sat 1.2g, mono 2.5g, poly 2.6g); PROTEIN 34.7g; CARB 14.8g;FIBER2.2g;CHOL88mg;IRON1.6mg;SODIUM356mg;CALC42mg1.Sincetheskinwon’tbeindirectcontactwiththegrilltogetniceandcrisp,gowithskinlessfillets.

2.Thesmokyfishcanstanduptothespicysweetnessofatropicalfruit

salsa.Prepareitbeforethefishsotheflavorshavetimetomeld.3.Grilloncedarplanks:Richwoodsmokeinfusesthesalmon.4.Put the lidonthegrillso the fishbathes incedarsmoke, themain“seasoning.”5. Choose salmon: Packed with flavor and heart-healthy fats, it canhandlethegrill.Flakyfishlikecod,sole,andtilapiatendtofalltopieces.

ONLY A VERY HOT GRILL YIELDSTASTY,CHARREDEDGES.

EVERYDAYVEGETARIAN

GREATTART,SMARTCRUSTThis fresh entrée features a unique crust, made tender and flaky witholiveoil.

Vegetarian

Summer Squash and RicottaGaletteHands-on time:25min.Total time:2hr.Here’sa fantasticcrust thatyou can swap in for a standard butter-based one. You can make thedoughinadvance,andchilluntilreadytouse.

7.25ouncesall-purposeflour(about12/3cups)1/2teaspoonsalt1/2teaspoonbakingpowder1/3cupplus1tablespoonextra-virginoliveoil,divided1/4cupwater1mediumzucchini,cutcrosswiseinto1/4-inch-thickslices1largeyellowsquash,cutcrosswiseinto1/4-inch-thickslices2garliccloves,minced3/4cuppart-skimricottacheese2ouncesgratedfreshParmesancheese(about1/2cup)2teaspoonschoppedfreshthyme1/2teaspoongratedlemonrind1teaspoonfreshlemonjuice1/4teaspoonfreshlygroundblackpepper1largeegg,lightlybeaten1/4teaspoonkoshersalt

1teaspoonwater1largeeggwhite1/4cupfreshbasilleaves

1. Weigh or lightly spoon flour into dry measuring cups; level with a knife.Placeflour,salt,andbakingpowderinafoodprocessor;pulse2timestocombine.Combine1/3cupoiland1/4cupwaterinasmallbowl.Withprocessoron,slowlyaddoilmixturethroughfoodchute; process until dough is crumbly. Turn dough out onto a lightly flouredsurface. Knead 1minute; add additional flour, if necessary, to prevent doughfromsticking.Gentlypressdoughintoa5-inchdisk,andwrapinplasticwrap;chillatleast30minutes.2.Preheatovento400°.3.Combine remaining1 tablespoonoil,zucchini, squash,andgarlic ina largebowl. Combine ricotta and next 6 ingredients in a medium bowl, stirring tocombine.4.Unwrap dough, and roll into a 14-inch circle on a lightly floured surface.Place dough on a baking sheet lined with parchment paper. Spread ricottamixtureoverdough,leavinga2-inchborder.Arrangezucchiniandsquashslicesalternately, slightly overlapping, in a circular pattern over ricotta mixture.Sprinkle zucchini and squash with kosher salt. Fold edges of dough towardcenter, pressing gently to seal (dough will only partially cover squash). In asmallbowl,whisktogether1teaspoonwaterandeggwhite.Brushdoughedgeswitheggwhitemixture.Bakeat400°for40minutesoruntilgoldenbrown.Cool5minutes;sprinklewithbasil.Coolanadditional15minutes.Cutinto6wedges.Serves6(servingsize:1wedge).CALORIES362;FAT20.1g(sat5.5g,mono12.3g,poly2g);PROTEIN13.3g;CARB31g;FIBER1.8g;CHOL53mg;IRON2.4mg;SODIUM519mg;CALC236mg

LITTLEBURGERS,BIGFLAVORS

We tackled the slider craze with the help of TopChef All-Stars’ Richard Blais. These baby burgersrange from absolutely classic to a beet-basedveggiespecialandasucculent tunaversionwithawasabikick.


BaconandCheddarSlidersHands-ontime:20min.Totaltime:30min.

3tablespoonsshallots,minced1teaspoonDijonmustard12ouncesgroundsirloin3/4teaspoonfreshlygroundblackpepper,dividedCookingspray2 ounces 2% reduced-fat sharp cheddar cheese, shredded (about

1/2cup)8whole-wheatsliderbuns3tablespoonscanolamayonnaise4cornichonorother small dill pickles, eachcut lengthwise into 4

slices4smalllettuceleaves,eachtorninhalf1smallripetomato,cutinto8slices3cookedbaconslices,cutinto1-inchpieces

1.Preheatgrilltomedium-highheat.

2.Gentlycombinefirst3 ingredientsand1/2 teaspoonpepper ina largebowl,beingcarefulnottoovermix.Dividebeefmixtureinto8equalportions;gentlyshapeeachportion intoa1/4-inch-thickpatty, takingcarenot topackmixturedown.3.Arrangepattiesongrill rackcoatedwithcooking spray; cook2minutesoneach side or until desired degree of doneness. Top each patty with about 1tablespooncheeseduringlastminuteofcooking.Lightlycoatcutsidesofbunswithcookingspray.Placebuns,cutsidesdown,ongrillrack.Grill1minuteoruntiltoasted.Spreadabout1teaspoonmayonnaiseonbottomhalfofeachbun;top with 1 patty. Top each slider with 2 pickle slices, 1/2 lettuce leaf, and 1tomato slice; sprinkle evenly with remaining 1/4 teaspoon pepper. Arrangebaconpiecesevenlyover tomato.Topwithbun tops.Serves4 (servingsize:2sliders).CALORIES 400;FAT 16.9g (sat 4.9g, mono 6.4g, poly 4.2g);PROTEIN 23.8g;CARB 39.8g;FIBER5.9g;CHOL48mg;IRON3.8mg;SODIUM783mg;CALC290mg

Butcher’sCutSlidersHands-ontime:28min.Totaltime:58min.

5tablespoonsredwinevinegar,divided1teaspoonsugar1/2cupthinlyslicedshallots12ouncesgroundsirloin1/4teaspoonsalt1/4teaspoonfreshlygroundblackpepperCookingspray1tablespoonextra-virginoliveoil1teaspoonDijonmustard1teaspoonlower-sodiumsoysauce11/2cupsarugula1tablespoonchoppedfreshchives2tablespoonscanolamayonnaise1ouncebluecheese,crumbled(about1/4cup)

8sourdoughsliderbuns

1. Combine 1/4 cup vinegar and sugar, stirring until sugar dissolves. Addshallots to vinegarmixture; toss.Cover and chill 30minutes.Toss.Drain; setaside.2.Dividebeefinto8equalportions;gentlyshapeeachportionintoa1/4-inch-thickpatty, taking care not to packbeef. Sprinkle both sides of patties evenlywith salt and pepper. Heat a grill pan overmedium-high heat. Coat panwithcookingspray.Addpattiestopan;cook2minutesoneachsideoruntildesireddegreeofdoneness;donotpressonpattiesastheycook.3.Combine remaining 1 tablespoon vinegar, oil,mustard, and soy sauce in alargebowl, stirringwithawhisk.Addarugula andchives; tossgently to coat.Combinemayonnaise and cheese in a small bowl.Spreadbottomhalf of eachbunwithabout2teaspoonsmayonnaisemixture.Topwith1patty,about1/4cuparugulamixture,1tablespoonpickledshallot,and1buntop.Serves4(servingsize:2sliders).CALORIES402;FAT17.7g(sat5g,mono7.9g,poly3g);PROTEIN21.4g;CARB41.2g;FIBER6.1g;CHOL47mg;IRON3.6mg;SODIUM756mg;CALC125mgKidFriendly•Quick&Easy

ItalianMeatballSlidersHands-ontime:30min.Totaltime:30min.

1/4cuppanko(Japanesebreadcrumbs)11/2tablespoonsfreshbasil,minced1/2teaspoonkoshersalt12ouncesgroundsirloin1largeegg1garlicclove,minced12waterrolls,halvedlengthwiseCookingspray4ouncesfreshmozzarellacheese,cutcrosswiseinto12thinslices1cuplower-sodiummarinarasauce(suchasMcCutcheon’s)

12freshbasilleaves(optional)1.Preheatbroilertohigh.2. Gently combine first 6 ingredients in a large bowl, being careful not toovermix.Dividebeefmixtureinto24equalportions;gentlyshapeeachportioninto ameatball (do not pack). Arrange rolls, cut sides up, on a heavy bakingsheet;broil30secondsoruntilverylightlytoasted.Removerolltopsfrompan.3.Arrangemeatballsonabroilerpancoatedwithcookingspray;broil3minutesoruntilbrowned.Turnmeatballsover;broil2minutesoruntildesireddegreeofdoneness.Arrange2meatballsonbottomhalfofeachroll;topeachsliderwith1cheeseslice.Broil1minuteoruntilcheesemelts.4. Place marinara sauce in a microwave-safe dish; cover and microwave atHIGH11/2minutesoruntilthoroughlyheated,stirringonce.Place2slidersoneachof6plates;spoonabout11/2tablespoonssauceovereachslider.Topeachslider with 1 basil leaf, if desired, and 1 bun top. Serves 6 (serving size: 2sliders).CALORIES 325; FAT 13.2g (sat 5.9g, mono 3g, poly 1.5g); PROTEIN 16.6g; CARB 40.1g;FIBER2.1g;CHOL76mg;IRON1.1mg;SODIUM595mg;CALC12mgVegetarian

BeetandBrownRiceSlidersHands-ontime:49min.Totaltime:49min.

16thinslicessourdoughbreadCookingspray1cupcooked,cooledwhole-grainbrownriceblend3/4cupgratedcookedbeet(about1medium)1/2cuppanko(Japanesebreadcrumbs)6tablespoonschoppedwalnuts,toasted1/4cupchoppedfreshflat-leafparsley2tablespoonsfinelychoppedshallots1/2teaspoonkoshersalt1/4teaspoonfreshlygroundblackpepper

2tablespoonsDijonmustard1largeegg2tablespoonsoliveoil1(3-ounce)loggoatcheese,slicedcrosswiseinto8slices1cupwatercress

1.Preheatbroilertohigh.2.Cuteachbreadsliceintoa3-inchcircleusingaroundcutter;reservescrapsfor another use (such as breadcrumbs or croutons). Lightly coat bread roundswith cooking spray.Arrangebread rounds in a single layeronabaking sheet.Broil2minutesoneachsideoruntillightlytoasted.Coolonawirerack.3.Reduceoventemperatureto400°.Placeabakingsheetinoventopreheat.4.Combinericeandnext7ingredientsinamediumbowl.Combinemustardandegg, stirring well. Add egg mixture to rice mixture; stir until well blended.Spoon1/3cupricemixtureintoa(21/2-inch)roundcookiecutter;packmixturedown.Removemold.Repeatprocedure7timestoform8patties.5.Heatalargeskilletovermedium-highheat.Add1tablespoonoiltopan;swirltocoat.Carefullyadd4pattiestopan;cook2minutes.Carefullytransferpattiestopreheatedbaking sheet, turningpattiesover andarranging in a single layer.Repeatprocedurewithremaining1tablespoonoilandremaining4patties.Placepan inoven;bakepatties at400° for9minutes.Topeachpattywith1cheeseslice;bakeanadditional1minuteoruntilcheeseissoftandpattiesareset.6.Place8 toastedbreadroundsona flat surface; topeachroundwith1patty.Divide watercress evenly among sliders; top with remaining toasted breadrounds.Serves4(servingsize:2sliders).CALORIES 400;FAT 16.9g (sat 4.9g, mono 6.4g, poly 4.2g);PROTEIN 23.8g;CARB 39.8g;FIBER5.9g;CHOL48mg;IRON3.8mg;SODIUM783mg;CALC290mgSIDEOFFRIES!

GARLICANDHERBOVENFRIESPreheata roastingpanandoven to450°.Cut2poundspeeledbakingpotatoes into 1/4-inch matchsticks; toss with 2 tablespoons canola oil.Arrange inpan;bakeat450° for5minutes.Turnoven tobroil.Broil20minutesoruntilbrowned,turningonce.Melt11/2tablespoonsbutterinaskillet.Add1mincedgarlic clove; sauté30 seconds.Add fries; cook1minute. Toss with 2 tablespoons chopped fresh parsley, 1/2 teaspoon

kosher salt, and 1/4 teaspoon freshly ground black pepper. Serves 6(servingsize:about11/2cups).CALORIES209;FAT7.7g(sat2.2g);SODIUM189mgQuick&Easy

SouthwestCrispyChickenSlidersHands-ontime:32min.Totaltime:32min.

Muffins:3ouncesall-purposeflour(about2/3cup)2/3cupyellowcornmeal3/4teaspoonbakingsoda1/4teaspoonbakingpowder1/4teaspoonkoshersalt3/4cupnonfatbuttermilk2tablespoonsbutter,melted1largeegg,lightlybeaten1.5ouncessharpcheddarcheese,shredded(about1/3cup)1jalapeñopepper,seededandmincedCookingsprayChicken:2/3cuppanko(Japanesebreadcrumbs)1/4cupfat-freemilk1largeegg,lightlybeaten3(6-ounce)skinless,bonelesschickenbreasthalves2tablespoonscanolaoil,dividedAdditionalingredients:1ripe,pitted,peeledavocado2teaspoonsfreshlimejuice2applewood-smokedbaconslices,cookedandcrumbled12(1/2-inch-thick)slicessmall,ripetomato

1/4teaspoonkoshersalt1/4teaspoonfreshlygroundblackpepper

1.Preheatovento350°.2. To preparemuffins, weigh or lightly spoon flour into drymeasuring cups;levelwithaknife.Combine flour, cornmeal,baking soda,bakingpowder, and1/4 teaspoon salt in a medium bowl, stirring well with a whisk. Combinebuttermilk, butter, and 1 egg, stirring well. Add buttermilk mixture to flourmixture, stirring justuntil combined.Stir incheeseand jalapeño.Spoonbatterinto12muffincupscoatedwithcookingspray.Bakeat350°for17minutesoruntil a wooden pick comes out clean. Cool 5minutes in pan on a wire rack.Removemuffinsfrompan;coolonwirerack.Cutmuffinsinhalfcrosswise.3.Topreparechicken,placepankoinashallowdish.Combinefat-freemilkand1egginashallowdish,stirringwell.Spliteachchickenbreastinhalflengthwiseto form2 cutlets; cut each piece in half, crosswise, to form12 pieces.Heat alargeskilletovermedium-highheat.Add1tablespoonoiltopan;swirltocoat.Dipchicken ineggmixture;dredge inpanko.Coatpankolightlywithcookingspray.Add6chickencutletstopan;cook3minutesoneachsideoruntilgoldenand done. Repeat procedure with remaining 1 tablespoon oil, remaining 6chickencutlets,andcookingspray.4.Toprepareadditional ingredients,combineavocadoandlimejuice;mashtodesired consistency.Stir in bacon.Place 2muffin bottomhalves on eachof 6plates.Divide avocadomixture evenly amongmuffins; top each sliderwith 1chickencutletand1tomatoslice.Sprinkletomatoevenlywith1/4teaspoonsaltandblackpepper;topwithmuffintops.Serves6(servingsize:2sliders).CALORIES 402; FAT 18g (sat 5.7g, mono 8.3g, poly 2.6g); PROTEIN 24.5g; CARB 34.3g;FIBER3.1g;CHOL106mg;IRON2.1mg;SODIUM576mg;CALC129mg

Tuna Tartare Sliders with WasabiMayoHands-ontime:27min.Totaltime:1hr.27min.

3tablespoonslower-sodiumsoysauce,divided2tablespoonsricevinegar

16(1/8-inch-thick)slicescarrot16(1/8-inch-thick)slicescucumber1/4cupcanolamayonnaise1/2teaspoonwasabipaste1teaspoonfreshlemonjuice16thinsliceswhitebreadCookingspray2tablespoonschoppedfreshchives1teaspoonsambaloelek(groundfreshchilepaste)10ouncessushi-gradealbacoretunasteak,finelychopped8greenleaflettuceleaves1peeledavocado,halvedlengthwise4limewedges(optional)

1.Combine2tablespoonssoysauceandvinegarinamediumbowl.Addcarrotand cucumber; toss.Cover and chill 1hour.Toss.Drain; set vegetables aside.Combinemayonnaise,wasabi,andjuiceinasmallbowl,stirringwell.2.Preheatbroilertohigh.3.Cuteachbreadsliceintoa3-inchcircleusingaroundcutter;reservescrapsfor another use (such as breadcrumbs or croutons). Lightly coat both sides ofbread rounds with cooking spray. Place bread rounds on a baking sheet in asinglelayer;broil2minutesoneachsideoruntiltoasted.Coolonawirerack.4.Combineremaining1tablespoonsoysauce,chives,chilepaste,andtunainalarge bowl; gently mix until blended. Spread about 1/2 teaspoon mayonnaisemixture on one side of each bread round; top eachwith 1 lettuce leaf.Dividetunamixtureevenlyamongsliders,moundingabout2tablespoonsoneach.Cuteachavocadohalfinto8slices.Place2avocadoslices,2cucumberslices,and2carrot slices on each slider. Top each slider with remaining bread round,mayonnaise-coated side down. Serve with lime wedges, if desired. Serves 4(servingsize:2sliders).

BuyfreshorfrozenPacificalbacoreoryellowfintuna.

CALORIES 315;FAT 13.9g (sat 1.7g, mono 7.4g, poly 2.4g);PROTEIN 22.2g;CARB 23.7g;FIBER5.2g;CHOL33mg;IRON1.8mg;SODIUM431mg;CALC241mg

LESSMEAT,MOREFLAVOR

FINGER-LICKIN’BBQVEGGIESByMarkBittman

Turnuptheflavorwithsaucygrilledeggplantandtofuorbraisedfennelwithpork.

Imagine you’re sitting outside at a picnic table eating barbecue. The smellwaftingupfromyourplateissmokyandsweet,slightlycharred.There’slikelysomesauceonyourface,andcertainlysomeonyourfingers,whichyouwilllickoff with great satisfaction. My guess is that the foods you’re eating in thisscenarioareprobablynotvegetables,anddefinitelynottofu.

The term finger-lickin’ is usually reserved for sticky, saucy meats likebarbecuechicken,brisket,andribs.Withvegetables,weoftengrillorbroilwitholiveoiltogivethemsomecolorandabitofsmokiness,orbraisetheminwineorstockuntiltender,savingthoseseductivebarbecuesaucesandglazesformeatandchicken.Butwhenyouapplythemtovegetables—andeventofu—youcancapturetheessenceofgreatbarbecuewithoutrelyingsoheavilyonmeat.

ThefirstrecipehereisaChinese-stylebarbecuedishusingeggplantandtofu.Istartwithfirmorextra-firmbutsqueezeoutsomeofthemoistureanywaybyputting something heavy on top.While the tofu is getting squeezed, I quicklyheataglazewithhoisinandketchup—bothsweet—asthebase,saltysoysauceand sharp ricevinegar to cut the sweetness, andgarlic, ginger, and freshchilebecause,well,theyjustmakeeverythingtastebetter.

Icutthetofuandeggplantabout1/2inchthickandgivethemabrushofoilandsprinkleofsalt.Iputthemonthegrill(orunderthebroiler)atfirstwithoutthesaucesotheycanbegintocookwithoutburning;thenafterafewminutes,Istart basting and turning until the eggplant is tender, the tofu is firm, and theglazeisbeautifullycaramelized.Youcaneatthisasis,butoverbrownricewithascatteringofscallionsandsesameseedsisthebest.

Theseconddish isanod to low-and-slowSouthernbarbecue. I startwithapileoffennelandonions,slicedlengthwisesotheydon’tgetstringy,andalittlebitofporkshoulderinapot.Icoverandcookthemwithoutanyaddedfatuntilthevegetablesstarttocaramelizeandsticktothebottom.That’syourcuetoaddliquid; where normally it might be water or stock, here I build the barbecuesauce right into the pot. Cider vinegar provides the trademark tang of NorthCarolina–style pulled pork, while crushed tomatoes and spices give it a deep

colorandroundouttheacidity.The vegetables and pork simmer in the sauce untilmeltingly tender. Then,

just like pulled pork, they’re piled high on a toasted bun, slathered with amixtureofGreekyogurt,mayo,andgarlic,andtoppedwithshreddedcabbage.

This dish is great for casual summer entertaining—and it’s not hard tomultiply the recipe. Just cook the vegetable and pork mixture ahead of time(evenadayortwobeforewouldbefine),andreheatslowlybeforeserving.(Youcould just as easily slow-bake the tofu and eggplant slices ahead of time, aswell.)

One of these dishes cooks fast and furious, the other low and slow, but Iguaranteethatbothwillhaveyoulickin’yourfingersinnotime.

Grilled Eggplant and Tofu SteakswithStickyHoisinGlazeHands-ontime:45min.Totaltime:45min.

1(14-ounce)packageextra-firmtofu,drained1/3cupketchup3tablespoonshoisinsauce11/2tablespoonslower-sodiumsoysauce11/2tablespoonsricevinegar11/2tablespoonsmincedgarlic1tablespoonmincedpeeledginger1serranochile,finelychopped2tablespoonspeanutoil2(1-pound)eggplants,cutlengthwiseinto1/2-inch-thickslices1/8teaspoonkoshersaltCookingspray1/4cupslicedgreenonions2teaspoonssesameseeds,toasted

1.Placetofuonpapertowels;coverwithpapertowels.Topwithaheavyskillet;letstand20minutes.Cuttofucrosswiseinto8(1/2-inch-thick)slices.2. Combine ketchup and next 6 ingredients in a saucepan; bring to a boil.Reduceheat tomedium-low;cookuntilreducedto1cup(12minutes),stirringoccasionally.Setaside1/2cup.3.Preheatgrilltomedium-highheat.4.Brushoilover tofuandeggplant; sprinklewith salt.Placeeggplantongrillrack coatedwith cooking spray, and grill 2minutes. Turn eggplant over, andbrushwith2tablespoonssauce;grill2minutes.Turneggplantover;brushwith2tablespoonssauce.Cook2minutesoneachside.5.Addtofutogrill;grill3minutes.Turntofuover,andbrushwith2tablespoons

sauce;grill3minutes.Turntofuoverandbrushwith2tablespoonssauce;grill1minuteoneach side.Sprinklewithonionsand seeds.Servewith eggplant and1/2 cup reserved sauce.Serves 4 (serving size: about 3 eggplant slices, 2 tofuslices,and2tablespoonssauce).CALORIES 286;FAT 14.3g (sat 2.6g, mono 4.7g, poly 6.4g);PROTEIN 13.4g;CARB 29.4g;FIBER8.5g;CHOL0mg;IRON2.5mg;SODIUM630mg;CALC124mgGREENONIONSAVER

Scallions are almost always sold by the bundle. Many recipes onlyrequireafewstalksthough,soyou’releftwithquicklywiltingextrasthatoften end up in the trash. Instead, slice the remaining stalks and storetheminacontainer in thefreezer.Althoughtheyaren’tastastyasraw,frozen onions perform well in stir-fries, pastas, soups, or any othercookedapplications,andthey’reagreattime-saverforthebusycook.

KidFriendly

Slow-Cooked BBQ Fennel, Onion,andPorkSandwichesHands-ontime:35min.Totaltime:45min.

8ouncesbonelessporkshoulder,trimmedandchopped2cupsverticallyslicedonion1largefennelbulb,thinlysliced1/2teaspoonkoshersalt1/2teaspoonchilipowder1/2teaspoonpaprika1/4teaspoongroundcumin1/4teaspoonfreshlygroundblackpepper1/4cupcrushedtomatoes1/4cupcidervinegar2teaspoonsextra-virginoliveoil2teaspoonscidervinegar3/4cupthinlyslicedgreencabbage3/4cupthinlyslicedredcabbage1/3cupplain2%Greekyogurt2tablespoonscanolamayonnaise1teaspoonmincedgarlic6(11/2-ounce)whole-wheathamburgerbuns,toasted

1.HeataDutchovenovermedium-highheat.Addporktopan;cook2minutes.Add onion and fennel to pan; cover and cook 15minutes, stirring frequently.Add salt and next 4 ingredients, and cook 1 minute, stirring constantly. Addtomatoesand1/4cupvinegartopan.Reduceheattomedium.Uncoverandcook15minutesoruntilporkistender,stirringfrequently.2.Combineoliveoiland2teaspoonsvinegarinamediumbowl.Addgreenand

redcabbage;tossgentlytocoat.3.Combineyogurt,mayonnaise,andgarlicinasmallbowl.Spreadabout11/2teaspoonsyogurtmixtureontoeachbunhalf.Topbottomhalfofeachbunwith1/4cupfennelmixture,1/4cupcabbagemixture,andtophalfofbun.Serves6(servingsize:1sandwich).CALORIES 253; FAT 9.9g (sat 1.9g, mono 4.6g, poly 2.4g); PROTEIN 13.3g; CARB 29.5g;FIBER5.6g;CHOL25mg;IRON2.2mg;SODIUM470mg;CALC102mg

MASTERCLASS

TODAY’SLESSON:KEBABS

Food on a stick, over a fire: It’s the universaltechnique of street-chow vendors the world over.Here,wepresentasimpleshrimpandveggieoptionwithazingyItalian-styleblendof freshherbs.Plus,weincludetipsonskewerselectionandmarinating.Quick&Easy

Shrimp and Fennel Kebabs withItalianSalsaVerdeHands-on time:40min.Total time:40min. Italiansalsaverdehasatangy-brinyflavor.

Salsaverde:1/3cupchoppedfreshparsley1/3cupchoppedfreshbasil11/2tablespoonsfinelychoppedshallots2tablespoonsextra-virginoliveoil11/2tablespoonsfreshlemonjuice1tablespoonwater11/2teaspoonscapers,chopped1/8teaspoonkoshersalt1/8teaspoonblackpepperKebabs:4teaspoonsoliveoil,divided28largeshrimp,peeledanddeveined(about11/2pounds)1largefennelbulb,cutinto12wedges

1largeredonion,cutinto12wedges3/8teaspoonkoshersalt1/8teaspoonblackpepperCookingspray

1.Topreparesalsaverde,combinefirst9ingredientsinamediumbowl,stirringwithawhisk.2.Preheatgrilltomedium-highheat.3.Topreparekebabs,combine2teaspoonsoilandshrimp;tosstocoat.Threadshrimp evenly onto 4 (12-inch) skewers.Thread3 fennelwedges and3 onionwedges alternately onto each of 4 (12-inch) skewers. Brush vegetables withremaining2teaspoonsoil.Sprinkleshrimpandvegetableswith3/8teaspoonsaltand1/8teaspoonpepper.4.Place skewersonagrill rackcoatedwith cooking spray;grill shrimp11/2minutesoneachsideoruntildone.Grillvegetables12minutesoruntil tender,turning occasionally. Servewith salsa verde. Serves 4 (serving size: 1 shrimpkebab,1vegetablekebab,andabout11/2tablespoonssalsaverde).CALORIES 320; FAT 14.4g (sat 2.1g, mono 8.7g, poly 2.4g); PROTEIN 36.1g; CARB 11g;FIBER2.8g;CHOL259mg;IRON5.2mg;SODIUM559mg;CALC142mg

SKEWERSTRATEGIES

BASICSTICKSWoodenskewersare cheapandwidelyavailable ineither roundor flatshapes. Soak in water for 30 minutes so they don’t ignite. Or opt forreusablemetalskewers,availableatkitchenshopsforanominalprice.

FLEXIBLEORCURVEDSKEWERSThesearegreat for fitting kebabs intobowls tomarinateor store.Withrigidskewers,youhavetomarinateandthenthreadingredientsontotheskewers,amessierproposition.

KEBABSETORSKEWERSTATION

For theavidgriller, theWeberKabobSet includesskewersanda rack.Slipskewersinplaceandplacethewholethingonthegrill(racksfitmostmodels).

VERYCHERRY

Forafleetingtime,allthosesweetcherriespileintoroadsidestandsandfarmers’markets.SomeareasgetthemasearlyasMay,buttherestofushavetowaituntiltheheartoftheseason,fromJunetoearlyAugust.Whatbeautiful fruits theyare, too, firmbutsurprisingly syrupy and juicy. Anyone who’s stoodoverasinkpittingabowlfulwithstainedhandscanattesttothecherry’sdangeroussquirtability.Sweet,deep-crimsonBingandpeachy-coloredRainieraremostabundant—andwhatweuse inour recipes—thoughyoumightfindyelloworinkypurplevarieties,too.Ifyouliveinanareawheresourcherriesreign,byallmeansusethose;justbesuretobalancethetangwithabitmoresweetness.

Cherry-PeachSangriaHands-ontime:20min.Totaltime:8hr.20min.WerecommendzestySpanishalbariño,butyoucanuseanyotherrefreshingwhitewine.

1/4cupsugar1/4cupbrandy21/2cupspittedfreshRainiercherries1(750-milliliter)bottlealbariñowine,chilled1cupchilledclubsoda1peach,thinlysliced3thymesprigs1purplebasilsprig(optional)1sweetbasilsprig(optional)

1. Combine 1/4 cup sugar and 1/4 cup brandy in a pitcher; stir until sugardissolves. Add cherries and wine, and chill 8 hours or up to overnight. Justbefore serving, stir in club soda and remaining ingredients. Serves 8 (servingsize:about2/3cup).CALORIES155;FAT0.2g(sat0g,mono0g,poly0g);PROTEIN0.8g;CARB18.3g;FIBER1.3g;CHOL0mg;IRON0.5mg;SODIUM11mg;CALC18mgMakeAhead

BourbonCandiedCherriesHands-ontime:15min.Totaltime:3daysThetasteofaManhattanina fruit snack! Serve these cherries as a fun party nibble, or use incocktails. Don’t toss the soaking liquid—stir it into cocktails, or drizzleover icecreamorpoundcake.Thecherries tastebestafter soakingatleastthreedays(welovedthemaftersixdays),andtheywillkeepintherefrigeratorforuptotwoweeks.

11/2poundsfreshBingcherrieswithstems1cupsugar

1/3cupfreshlimejuice1/4cupwater1cupbourbonorryewhiskey

1.Placecherriesinamediumglassbowlorlargejar.Combinesugar,juice,and1/4cupwaterinasmallsaucepan;bringtoaboil.Reduceheattomedium;cook5minutes, stirring to dissolve sugar.Add 1 cup bourbon; bring just to a boil.Pourhotbourbonmixtureovercherries.Coolcompletely.Coverandrefrigerateatleast3daysbeforeserving.Serves12(servingsize:about5cherriesandabout2tablespoonssoakingliquid).CALORIES119;FAT0.1g(sat0g,mono0g,poly0g);PROTEIN0.6g;CARB25.3g;FIBER1.1g;CHOL0mg;IRON0.2mg;SODIUM0mg;CALC7mgQuick&Easy•Vegetarian

Salad with Cherries, Goat Cheese,andPistachiosHands-ontime:15min.Totaltime:15min.Fruit insaladmaynotbeyourthing,butthecherriesreallyworkhere,offeringasweet,juicybursttocomplementpepperygreensand tangycheese.Althoughwe like thecolorofRainiers,anycherryvarietywouldbegreat.

4cupsarugula2cupsbabyspinach1/3cupthinlyverticallyslicedredonion11/2tablespoonsfreshlemonjuice1/2teaspoonDijonmustard1/2teaspoonhoney1/4teaspoonsalt1/4teaspoonfreshlygroundblackpepper1smallgarlicclove,minced2tablespoonsextra-virginoliveoil1cuppittedhalvedfreshRainiercherries

1ouncecrumbledgoatcheese(about1/4cup)1/4cupsalteddry-roastedpistachios

1.Combinearugula,spinach,andonioninalargebowl.2.Combine juice,mustard, honey, salt, black pepper, and garlic in amediumbowl, stirring with a whisk. Gradually drizzle in olive oil, stirring constantlywithawhisk.Drizzledressingoversalad,andtossgentlytocoat.Arrange11/2cupssaladoneachof4saladplates.Topeachservingwith1/4cupcherries,1tablespooncheese,and1tablespoonnuts.Serves4.CALORIES173;FAT12.6g(sat2.9g,mono7.3g,poly1.9g);PROTEIN4.6g;CARB13g;FIBER2.7g;CHOL6mg;IRON1.4mg;SODIUM256mg;CALC80mg


Double-CherryUpside-DownCakeHands-ontime:35min.Totaltime:1hr.20min.Thebattercomestothetopofthepanandthreatenstospillover.Itshouldn’t,butjustincase,bakeonafoil-linedbakingsheet.

Cookingspray2tablespoonsbutter,melted1/3cuppackedbrownsugar2cupspittedfreshRainiercherries2cupspittedfreshBingcherries6.75ouncesall-purposeflour(about11/2cups)2teaspoonsbakingpowder1/4teaspoonsalt1/4teaspoonbakingsoda3/4cupgranulatedsugar6tablespoonsbutter,softened3tablespoonscanolaoil11/2teaspoonsvanillaextract2largeeggs1cupnonfatbuttermilk

1.Preheatovento350°.2.Coat a 9-inch springform pan or cake pan with 3-inch sides with cookingspray;linebottomofpanwithparchmentpaper.Coatpaperwithcookingspray.Ifusingaspringformpan,wrapoutsideandbottomofpantightlywithadoublelayerofheavy-dutyfoil.3.Drizzlemeltedbutteroverparchmentinbottomofpan;sprinklewithbrownsugar.Arrangecherriesinasinglelayeroverbrownsugar.Placepanonabakingsheetlinedwithfoil.4.Weigh or lightly spoon flour into dry measuring cups; level with a knife.Combineflour,bakingpowder,salt,andbakingsoda,stirringwithawhisk;set

aside.Placegranulatedsugar,softenedbutter,andoilinalargebowl;beatwithamixer atmedium speed until well blended (about 3minutes). Beat in vanilla.Addeggs,1ata time,beatingwellaftereachaddition.Addflourmixtureandbuttermilk alternately to oilmixture, beginning and endingwith flourmixture(batterwillbethick).Spreadbatterevenlyovercherriesinpan.Bakeat350°for30minutes.5.Reduceoven temperature to325°(donot removecakefromoven).Bakeat325°for25 to30minutesoruntilawoodenpick inserted incentercomesoutclean.Cool10minutes inpanonawire rack.Loosencake fromedgesofpanwithaknife;invertontowirerack.Serves12(servingsize:1wedge).CALORIES 283; FAT 12.3g (sat 5.4g, mono 4.6g, poly 1.5g); PROTEIN 4.1g; CARB 40.3g;FIBER 1.5g; CHOL 56mg; IRON 1.1mg; SODIUM 230mg; CALC 86mg JUICES RELEASEDFROMTHEFRUITMAKEFORAMOISTCAKEANDREWARDYOUWITHFRUITY,SUMMERYFLAVOR.

BingCherrySorbetwithProseccoHands-on time: 30 min. Total time: 4 hr. 30 min. For extra cherryessence,topwithchoppedfreshcherries.

1cupsugar2/3cupwater4cupspittedfreshBingcherries(about11/3pounds)3tablespoonsamaretto2tablespoonsfreshlimejuice22/3cupsproseccoorothersparklingwhitewine,chilled

1.Combine 1 cup sugar and 2/3 cup water in a 2-cup glass measuring cup.Microwave atHIGH 2minutes. Cool completely. Place sugar syrup, cherries,amaretto, and lime juice in a blender; process 1minute or until smooth. Pourmixtureintothefreezercanofatabletopice-creamfreezer;freezeaccordingtomanufacturer’s instructions. Spoon sorbet into a freezer-safe container; coverand freeze 4 hours or until firm.Pour 1/3 cupprosecco into eachof 8 chilleddessertbowls;spoonabout1/3cupsorbetintoeachglassorbowl.Serves8.CALORIES214;FAT0.2g(sat0g,mono0.1g,poly0g);PROTEIN0.8g;CARB41g;FIBER1.6g;CHOL0mg;IRON0.3mg;SODIUM0mg;CALC11mgKidFriendly

FreshCherryGaletteHands-ontime:26min.Totaltime:1hr.11min.Thegalettelooksandsoundsfancy,butwith itsfree-formshape, it’sridiculouslyeasy.Rainiercherrieshavepale, creamy fleshandare largerandsweeter thanBingcherries.Ifyouoptforanothervariety,addanextratablespoonofsugar.

1/2(14.1-ounce)packagerefrigeratedpiedough(suchasPillsbury)3tablespoonsgranulatedsugar,divided11/2teaspoonscornstarch31/2cupspittedfreshRainiercherries(about11/4pounds)

1/2teaspoongratedlemonrind2teaspoonsfreshlemonjuice11/2tablespoonsbuttermilk1tablespoonturbinadosugar

1.Preheatovento400°.2.Lineabakingsheetwithparchmentpaper.Unrollpiedoughontoparchment,androlltoa121/2-inchcircle.Combine1tablespoonsugarand11/2teaspoonscornstarch, stirring with a whisk. Sprinkle cornstarch mixture over dough,leavinga2-inchborder.3.Combinecherries,remaining2tablespoonsgranulatedsugar,rind,andjuice;tosswell tocoat.Arrangecherrymixtureoverdough, leavinga2-inchborder.Fold dough border over cherries, pressing gently to seal (dough will onlypartially cover cherries). Brush edges of dough with buttermilk. Sprinkleturbinadosugarovercherriesandedgesofdough.Bakeat400°for25minutesor until dough is browned and juices are bubbly.Remove fromoven; cool onpanatleast20minutesbeforeserving.Serves6(servingsize:1wedge).CALORIES227;FAT8.9g(sat3.8g,mono3.2g,poly0.6g);PROTEIN2.3g;CARB38g;FIBER1.9g;CHOL4mg;IRON0.3mg;SODIUM177mg;CALC12mgFIVECHERRYVARIETIES

1.BRIGHTREDSOURCHERRIES

(fromCherryConnectioninTraverseCity,Mich.;cherryconnection.com)

2.BINGCHERRIES

(fromMelissa’s;melissas.com)

3.DARKHUDSONCHERRIES

(fromRedJacketOrchardsinN.Y.State;redjacketorchards.com)

4.RAINIERCHERRIES

(fromCherryConnectioninTraverseCity,Mich.;cherryconnection.com)

5.YELLOWCHERRIES

http://www.cherryconnection.com

http://www.melissas.com

http://www.redjacketorchards.com

http://www.cherryconnection.com

(fromMairFarm-TakiinWapato,Wash.;mairtaki.com)

USE RAINIER CHERRIESWHEREVER YOU WANT SOFTER,PEACHY HUES, AS BINGS’CRIMSON JUICE WILL MAKE ABOLDERCOLORSTATEMENT.

http://www.mairtaki.com

RADICALLYSIMPLECOOKING

FRESH SPINS ON SUMMERGAZPACHOByRozanneGold

Blended,chilledsoupspackedwithveggiesorfruitmakeadeliciousfirstcourse,azingyentrée,andevenarefreshingdessert.

Gazpacho has come a long way since its humble beginnings—the earliestversions,possiblydatingbacktoancientRome,containedlittlemorethanbread,water, and olive oil mashed into a poorman’s porridge. In theMiddle Ages,cooks added garlic, vinegar, and nuts to punch up the flavor and enrich thepulverized mixture. Tomatoes and peppers made an appearance in the post-ColumbuserawhentheseNewWorldflavorscametotheSpanishtable.Today,therearecountlessadaptations.

Yet the dish remains a study in simplicity. Pick your favorite fruits andveggiesoftheseason,blendthemtogetherassmoothorchunkyasyoulike,andchill.TryMoroccanRedGazpachoasadramaticbackdropforgrilledchickenorchilledshrimp.Servetangyblueberrygazpachoasavibrantfirstcourse,ortopwithascoopoflemonsorbetasagrandfinaletoasummermeal.

KidFriendly•MakeAhead•Vegetarian

“Royal Blueberry” Gazpacho withLemonandMintHands-on time: 12 min. Total time: 2 hr. 37 min. This twist ongazpachoisanunexpectedfirstcourse,anewideaforbrunch,oragreatsummerdessert. It is interestingenough just toppedwith grated lemonzestandsnippetsoffreshmint,oritcanbetoppedwithflakesaltorfinelydiced honeydew and cantaloupe for drama and texture. DicedstrawberriesandadollopofGreekyogurtwouldalsobenice.

1pounddarkpurpleseedlessgrapes12ouncesfreshblueberries1/2cupwhitegrapejuice2tablespoonshoney2teaspoonsgratedlemonrind2tablespoonsfreshlemonjuice1/4teaspoonsaltSmallmintleaves(optional)Gratedlemonrind(optional)

1.Removestemsfromfruit.Rinseandpatdrywithpapertowels.Placefruitina4-quartsaucepanovermedium-highheat.Addgrapejuiceandhoney;bringtoaboil.Reduceheattomedium;simmer15minutes,stirringoccasionally.Removefrom heat; let stand 10minutes. Place blueberrymixture in a food processor;processuntilalmostsmooth.Strain;discardsolids.Chill2hours.2.Stirinrind,juice,andsalt.Ladleabout1/2cupintoeachof5chilledbowls,andgarnishwithmintandadditionallemonrind,ifdesired.Serves5.CALORIES142;FAT0.4g(sat0.1g,mono0g,poly0.2g);PROTEIN1.3g;CARB37.2g;FIBER2.7g;CHOL0mg;IRON0.6mg;SODIUM124mg;CALC18mgMakeAhead•Vegetarian

MoroccanRedGazpacho

Hands-on time: 15 min. Total time: 2 hr. 21 min.Ras el hanout, aspiceblend,isavailableinMiddleEasternstores.Usegarammasalainapinch.Garnishwithchopped tomato, redbellpepper, cucumber,onion,hard-cookedegg,oramix;servewithpitabread.

1(61/2-inch)pita,tornintopieces1/2cupboilingwater4tablespoonsextra-virginoliveoil,divided2tablespoonssherryvinegar4largeripeplumtomatoes,coarselychopped(about1pound)1largeredbellpepper,seededandcoarselychopped1 largecucumber,peeled, seeded, andcoarselychopped (about8

ounces)1/4smallyellowonion,chopped2 cups no-salt-added tomato puree (such as Pomi strained

tomatoes)1cupcoldwater2teaspoonsraselhanout3/4teaspoonsalt1/2teaspoongroundcumin1/4teaspoongroundcinnamon2tablespoonschoppedfreshcilantro

1.Placepita in abowl; coverwith1/2cupboilingwater.Let stand1minute.Drain;reservepita.Placemoistenedpita,1tablespoonoil,andnext5ingredientsinafoodprocessor;pulseuntilalmostsmooth.Scrapeintoabowl;stirintomatopureeandnext5 ingredients.Coverandchill2hours.Ladleabout1cupsoupinto each of 8 bowls; top each with about 1 teaspoon oil and 3/4 teaspooncilantro.Serves8.CALORIES 128;FAT 7.2g (sat1g,mono5g,poly0.8g);PROTEIN 2.8g;CARB 14.6g;FIBER2.9g;CHOL0mg;IRON1.4mg;SODIUM281mg;CALC26mgRECIPEMAKEOVER

PROJECTPO’BOYWekeepthebontempsrollingwithcrispyshrimp,spicyslaw,and1,400fewercalories.

NewOrleans turns out one of theworld’smost exuberant sandwiches andcallsitapoorboy:alwaysjokingdownthere,alwaysdelicious.Anarm’slengthof crusty French bread piled high with Cajun-battered fried shrimp, lettuce,mayo,andsaltypicklescan,however,adduptoyourday’sworthofcaloriesandfat,alongwithtoday’sandtomorrow’ssalt.

Tokickoff ourpo’boy reclamation,we startwith an adjustment inportionsize. Downsizing by nearly two-thirds, we take a smaller (but still plentiful)portionofaclassicFrench-styleloafandtoastituptogetgoodandcrusty.Thebreadishollowedout—leavingmoreroomforthetastyfillings—andtheinsidesareturnedintobreadcrumbstocoatpan-searedshrimp.Aspicyrémouladeslawaddsjusttherightamountofkickandcrunchtothesandwich,withnoneedforsalty Cajun seasoning, extra mayo, or ketchup. Delightfully crunchy anddeliciouslymessy,thislighterpo’boydeliversclassicsatisfaction.FoodissacredinNewOrleans,butthisisnotheresy;it’saloving,lighterhomage.

ShrimpPo’boysHands-on time: 40min. Total time: 1 hr.Crusty, well-toasted bread;crispy pan-seared shrimp; and crunchy slawmake this sandwichwortheverybite.

Rémouladeslaw:3tablespoonscanolamayonnaise1tablespoonmincedshallots1teaspoonfreshlemonjuice1teaspoonWorcestershiresauce1/2teaspoonDijonmustard1/2teaspoonpreparedhorseradish1/4teaspoonhotpeppersauce1/4teaspoongratedlemonrind1garlicclove,minced21/2cupspackagedcabbage-and-carrotcoleslawPo’boys:1tablespooncornstarch1/2teaspoongratedlemonrind1/4teaspoonkoshersalt1/4teaspoongroundredpepper1largeeggwhite1poundmediumshrimp,peeledanddeveined4(21/2-ounce)piecesFrenchbreadbaguette,splitandtoasted3tablespoonsstone-groundcornmeal1/4teaspoonfreshlygroundblackpepper2teaspoonsextra-virginoliveoil8(1/4-inch-thick)slicestomato

1.Toprepare rémoulade slaw, combine first 9 ingredients in amediumbowl,

stirringwithawhisk.Addcoleslaw;tosstocoat.Coverandchill.2.Topreparepo’boys,combinecornstarchandnext4ingredientsinamediumbowl;whisk until blended.Add shrimp; tosswell.Marinate in refrigerator 30minutes,stirringonce.3.Hollow out top and bottom halves of bread, leaving a 1/4-inch-thick shell.Place tornbread in a foodprocessor;processuntil very finecrumbs form.Setaside 1/2 cup breadcrumbs; reserve remaining breadcrumbs for another use.Combine 1/2 cup breadcrumbs, cornmeal, and black pepper in a large zip-topplasticbag;sealandshaketocombine.4.Remove shrimp from bowl; discard marinade. Add shrimp to breadcrumbmixture.Sealandshaketocoat.5.Heatalargenonstickskilletovermedium-highheat.Addoiltopan;swirltocoat.Addshrimp;cook3minutesoneachsideoruntildone.6.Arrange1/2cupslawoneachbottomhalfofbread.Topwithonequarterofshrimpand2tomatoslices.Coverwithtophalfofbread.Serves4(servingsize:1sandwich).CALORIES 400; FAT 10.4g (sat 1.7g, mono 3.9g, poly 2.3g); PROTEIN 32g; CARB 46.5g;FIBER3.9g;CHOL172mg;IRON6mg;SODIUM736mg;CALC143mg

CLASSIC MAKEOVER

1,796caloriesperserving


64gramstotalfat

10.4gramstotalfat

4,705milligrams 736milligrams

sodium sodium

PO’BOYPOINTERS

PAN-SEAREDVS.DEEP-FRIEDTheshrimpismarinated,breaded,andthensearedinahot,lightlyoiledpantosave300caloriesand34goffatpersandwichoverthedeep-friedversion.

A2 1/2-OUNCEPORTIONVS.A 12-INCHLOAFWe cut back on thebreadbytwo-thirds,saving550caloriesandmorethan1,000mgsodiumper sandwich. The loaves are hollowed out and the insides ground tocoatourcrispyshrimp.

SPICY SLAW VS. CAJUN SEASONING We skip the salty Cajunseasoningsandheavyfixin’sandaddzest, flavor,andkickwithaspicyrémoulade slaw, saving 100 calories and 1,250mg of sodium persandwich.

BUDGETCOOKING

FEED4FORLESSTHAN$10Take dinner cues from the produce section: Fresh fruits, veggies, andherbsaddpopsofcolorandbrightflavorstosummermeals.

Quick&Easy

MelonSaladwithProsciuttoHands-on time: 40 min. Total time: 40 min. Salty cheese and hamaccent the sweet summer fruit in this refreshing main-dish salad, aperfectmealonaswelteringsummerday.

2cupsslicedseededwatermelon2cupsslicedseededhoneydewmelon1/3cupverythinlyverticallyslicedredonion1serranopepper,verythinlysliced2ripenectarines,pittedandsliced1/4teaspoonkoshersalt3tablespoonsfreshlemonjuice2tablespoonsoliveoil11/2tablespoonshoney4cupsarugula1/4cuptornfreshmintleaves3ouncesprosciutto,verythinlysliced

1/2ouncepecorinoRomanocheese,shaved

1.Combinefirst5ingredientsinalargebowl;sprinklewithsalt.Combinejuice,oil, and honey, stirringwell.Drizzle dressingmixture over fruitmixture; tossgently.Arrange 1 cup arugula and 1 tablespoonmint on each of 4 plates; topeach serving with about 1 3/4 cups fruit mixture. Divide prosciutto evenlyamongplates;topevenlywithcheese.Serves4.CALORIES 232;FAT 10g (sat 2g,mono 5g, poly 0.9g);PROTEIN 8.6g;CARB 31.5g;FIBER2.8g;CHOL18mg;IRON1.3mg;SODIUM674mg;CALC62mg

Quick&Easy

RoastPorkTenderloinwith Thyme-ScentedPlumsHands-on time: 13 min. Total time: 35 min. Broiling the plumsintensifiestheirtangy-sweetflavor.ServewithCouscousPilaf.

21/2tablespoonsoliveoil,divided1(1-pound)porktenderloin3/4teaspoonkoshersalt,divided1/2teaspoonfreshlygroundblackpepper,divided1poundsmall,ripeplums,quarteredandpitted(about6)2tablespoonshoney1garlicclove,minced2teaspoonschoppedfreshthyme

1.Preheatovento500°.2.Heatalargeovenproofskilletovermedium-highheat.Add11/2tablespoons

olive oil to pan; swirl to coat. Sprinkle pork with 1/2 teaspoon salt and 1/4teaspoonblackpepper.Addporktopan;cook4minutes,turningtobrownonallsides. Place pan in oven.Cook at 500° for 15minutes or until a thermometerregisters145°.Removeporkfrompan.Letstand10minutes;slicecrosswiseinto12slices.3.Preheatbroilertohigh.4. Without cleaning pan, arrange plums, cut sides up, in pan. Combineremaining1tablespoonoil,honey,andgarlic,stirringwell;brushplumsevenlywith honeymixture. Sprinklewith remaining 1/4 teaspoon salt and remaining1/4 teaspoon pepper. Broil plums 6 minutes or until lightly charred; sprinklewith chopped thyme. Serve with pork. Garnish with thyme sprigs, if desired.Serves4(servingsize:3ouncesporkand6plumquarters).CALORIES 285; FAT 10.9g (sat 2g, mono 7.1g, poly 1.3g); PROTEIN 24.6g; CARB 23.4g;FIBER1.7g;CHOL74mg;IRON1.6mg;SODIUM421mg;CALC11mg

CouscousPilaf:Cook2/3cupcouscous inwateraccording topackagedirections,omitting saltand fat; fluffwith a fork. Stir in 1 tablespoonolive oil, 1/4 teaspoon salt, 1/4teaspoonfreshlygroundblackpepper,2slicedgreenonions,and1ouncetoastedslicedalmonds.Serves4.CALORIES184;FAT7.1g(sat0.8g);SODIUM153mg


SummerVeggieRiceBowlHands-on time: 12 min. Total time: 1 hr. 15 min. Fresh tomatoes,zucchini,basil,andtoastedpinenutsbringthisricesaladtolife.Serveitwith1poundroastedfreshgreenbeans.

11/3cupscookedbrownrice,cooledtoroomtemperature1cupfrozenshellededamame(greensoybeans),thawed1cupgrapetomatoes,halved

1/2cuptornfreshbasil1/4cuppinenuts,toasted2teaspoonsgratedlemonrind3tablespoonsfreshlemonjuice1teaspoonkoshersalt1/4teaspoonfreshlygroundblackpepper3tablespoonsoliveoil,divided2cupschoppedzucchini1/2ouncefreshParmesancheese,shaved

1.Combinefirst9ingredientsinalargebowl,andtossuntilwellblended.Heata medium skillet over medium-high heat. Add 1 tablespoon olive oil to pan;swirltocoat.Addzucchini;sauté4minutes,stirringoccasionally.Addzucchiniandremaining2tablespoonsoiltoricemixture;toss.TopwithshavedParmesancheese.Serves4(servingsize:about1cup).CALORIES 305; FAT 19.1g (sat 2.5g, mono 9.5g, poly 4.3g); PROTEIN 9.6g; CARB 25.4g;FIBER4.9g;CHOL3mg;IRON2mg;SODIUM570mg;CALC111mg

KID-FRIENDLYCOOKING

MATISSE’SHAWAIIANHITThismonth, our kid in the kitchengets rave reviewsonpineapple-hampizza.

To test one of our kid-friendly recipes, we contacted Matisse Reid, afood-savvy 11-year-oldwho loves to experiment with new flavors. Thismonth,wegothergrillingwithahamandpineapplepizza,earninghighmarkswithfriendsandfamily.Here’sherreport.

—PhoebeWu

“Tonight, ImadeGrilledHamandPineapplePizza formybest friendandmylittlebrother.Thisrecipewasreallyeasytomakeandlotsoffuntocookoutsideon thegrill. I like to heat up the grillwhile I’mgetting the ingredients ready.Andyoucansavemoretimebypreparingthecrust,sauce,andcheesewhilethepineappleandhamarecooking.Grilling thehamgives itanicesmokyflavor,andthepineappleissweetandjuicy.AlthoughIusedaregular-sizedpizzacrust,itwouldalsobe fun foreveryone tohave theirownsmall, individualpizzas. Ihadsomuchfunmakingthis,I’mdefinitelygoingtomakeitagain—soon.”

YOUNGER CHILDREN SHOULDHAVETHEIRPARENTSHELPTHEMWITHTHEGRILL.


GrilledHamandPineapplePizzaHands-ontime:20min.Totaltime:34min.Makesureyouwatchthepizzawhileitcookssothatyoudon’tburnthecrust.

2(1/2-inch-thick)slicesfreshpineapple3ouncesthinlyslicedlower-sodiumham(suchasBoar’sHead)Cookingspray1/2cupspicytomatoandbasilpastasauce1(8-ounce)prebakedthinpizzacrust2ouncesshreddedpart-skimmozzarellacheese(about1/2cup)

1.Preheatgrilltomedium-highheat.2.Arrange pineapple and ham slices on grill rack coatedwith cooking spray.Grill ham 1 minute, turning once. Remove ham from grill. Grill pineapple 9minutes, turning once. Remove from grill; coarsely chop pineapple. Spreadsauce evenly over crust, leaving a 1/2-inch border; top evenly with cheese.Arrangepineapple andhamover cheese.Placepizzaongrill rack coatedwithcookingspray;grill7minutesoruntilcheesemelts.Cutinto8slices.Serves4(servingsize:2slices).CALORIES 292; FAT 9.6g (sat 2.7g, mono 2.1g, poly 3.3g); PROTEIN 12.7g; CARB 38.5g;FIBER2.9g;CHOL17mg;IRON2.1mg;SODIUM575mg;CALC150mg

THEVERDICTMEGAN(AGE11):Itwassogood,sheaddedanextrazero.100/10

FRAANZ(AGE7):He’snotnormallyafanofpineapplebutthoughtitwasyummy.10/10

MATISSE:Icouldnotstopeatingit!10/10

SUPERFASTWelcometheheightofsummerwitheasy,no-sweatdisheslikefieldpeahash,quickpeachcrisp,andmore.

Quick&Easy

PorkandTomatoSkilletSautéUseheirloomtomatoestomakethisdishextracolorful.

4teaspoonsoliveoil,divided4(6-ounce)bone-incenter-cut loinporkchops, trimmed(about1/2

inchthick)1/2teaspoonsalt,divided1/2teaspoonfreshlygroundblackpepper,divided1/2cupthinlyslicedshallots

2tablespoonsbalsamicvinegar2teaspoonsmincedgarlic2cupsgrapetomatoes3tablespoonschoppedfreshbasil

1.Heat a largenonstick skillet overmedium-highheat.Add1 teaspoonoil topan;swirltocoat.Sprinklechopsevenlywith1/4teaspoonsaltand1/4teaspoonpepper.Addporktopan;cook3minutesoneachsideoruntildesireddegreeofdoneness. Remove pork from pan. Add remaining 1 tablespoon oil, shallots,vinegar,andgarlictopan;sauté1minute,scrapingpantoloosenbrownedbits.Combine tomatoes, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoonpepperinamediumbowl;tossgentlytocoat.Addtomatomixturetopan;cook2minutes or until tomatoes begin to soften.Sprinklewith basil. Serve tomatomixture with pork. Serves 4 (serving size: 1 chop and about 1/2 cup tomatomixture).CALORIES 255;FAT 10.7g (sat 2.4g, mono 5.5g, poly 1.2g);PROTEIN 25.3g;CARB 15.1g;FIBER1.1g;CHOL71mg;IRON1.6mg;SODIUM348mg;CALC41mgQuick&Easy

SausageandBlack-EyedPeaHashThissimpleone-dishmealismadeevenmoredeliciouswithafriedeggontopofeachplate; theyolkcreates itsowncreamysauce. Ifyoucanfindfreshpeas,usetheminplaceofcanned.

8ouncesdicedturkeyandouillesausage(suchasWellshireFarms)1cupslicedcelery(about2stalks)1cupchoppedfreshtomato1medium-sizedredbellpepper,cubed1medium-sizedyellowsquash,cubed1/4cupwater2teaspoonschoppedfreshthyme2teaspoonscidervinegar2teaspoonsWorcestershiresauce

2teaspoonsDijonmustard1(15-ounce)canno-salt-addedblack-eyedpeas,rinsedanddrained1tablespooncanolaoil4largeeggs1/4teaspoonfreshlygroundblackpepper

1.Heat a large nonstick skillet overmedium-high heat.Add sausage; sauté 4minutes or until lightly browned, stirring occasionally.Add celery and next 3ingredients; sauté3minutes, stirring frequently.Add1/4cupwaterandnext5ingredients.Simmer2minutesoruntilpeasarethoroughlyheated.Removepeamixturefrompan;keepwarm.Wipepanwithapapertowel.2.Returnpantomediumheat.Addoiltopan;swirltocoat.Crackeggsintopan;cook4minutesoruntilwhitesareset.Removefromheat.3.Placeabout1cuppeamixtureontoeachof4plates; topeach servingwithoneegg.Sprinkleeggsevenlywithblackpepper.Serves4.CALORIES242;FAT11.3g(sat3g,mono4.2g,poly1.8g);PROTEIN19.7g;CARB17g;FIBER3.9g;CHOL194mg;IRON2.4mg;SODIUM478mg;CALC68mg


WildRiceandCarrotsIfyoucan’t findprecookedwild rice,substituteboil-in-bagorprecookedbrownrice.

1(8.5-ounce)packageprecookedwildrice(suchasArcherFarms)11/2tablespoonsunsaltedbutter1cupthinlyslicedcarrot1tablespoonchoppedfreshparsley1/2teaspoonfreshlygroundblackpepper1/4teaspoonsalt

1.Preparericeaccordingtothepackagedirections.2.Meltbutterinalargenonstickskilletovermediumheat.Addcarrot;cook8minutesoruntiltender,stirringfrequently.Stirinrice,parsley,pepper,andsalt;cook1minute.Serves4(servingsize:1/2cup).CALORIES113;FAT4.6g(sat2.8g,mono1.2g,poly0.3g);PROTEIN2.8g;CARB16.2g;FIBER2.1g;CHOL11mg;IRON0.5mg;SODIUM173mg;CALC16mgQuick&Easy•VegetarianVariation1:BellPepperandFennelPreparericeaccording topackagedirections.Heata largenonstickskilletovermediumheat.Add11/2tablespoonsoliveoiltopan;swirltocoat.Add1/2cupdicedyellowbellpepperand1/2cupdicedfennelbulbtopan;cook8minutesoruntil tender, stirring frequently. Stir in rice, 1 1/2 teaspoons chopped freshoregano,1/2teaspoonfreshlygroundblackpepper,and1/4teaspoonsalt;cook1minute.Serves4(servingsize:about3/4cup).CALORIES116;FAT5.4g(sat0.7g);SODIUM156mgQuick&Easy•VegetarianVariation2:CucumberandFetaPreparericeaccordingtopackagedirections.Combinecookedrice,1cupdicedEnglishcucumber,11/2 tablespoonsoliveoil,1 tablespoon fresh lemon juice,and2ouncescrumbled fetacheese inamediumbowl; toss tocoat.Stir in1/2teaspoonpepperand1/4teaspoonsalt.Serves4(servingsize:about3/4cup).CALORIES149;FAT8.3g(sat2.9g);SODIUM308mgQuick&Easy•VegetarianVariation3:TomatoesandPineNutsPrepare rice according to package directions.Melt 1 1/2 tablespoons unsaltedbutterinalargenonstickskilletovermediumheat.Add1/4cuppinenutsand8quarteredcherry tomatoes topan;cook8minutesoruntil tomatoesare tender,stirring frequently.Stir in rice, 1 tablespoon chopped freshbasil, 1/2 teaspoonfreshly ground black pepper, and 1/4 teaspoon salt; cook 1 minute. Serves 4(servingsize:1/2cup).CALORIES163;FAT10.4g(sat3.2g);SODIUM152mgKidFriendly•Quick&Easy

MeltyMonsieurServefruitwiththiskid-friendlytakeontheclassiccroquemonsieur.

4(11/2-ounce)slicesmultigrainbread8teaspoonscreamymustardblend(suchasDijonnaise)

8Canadianbaconslices(4.8ounces)12(1/4-inch-thick)slicestomato3ouncesshavedGruyèrecheese(about3/4cup)

1.Preheatbroilertohigh.2.Placebreadinasingle layeronabakingsheet;broil11/2minutesoneachside or until lightly toasted. Spread 2 teaspoonsmustard blend on each breadslice. Top each serving with 2 bacon slices, 3 tomato slices, and about 3tablespoonscheese.Broil3minutesoruntilcheesemelts.Serves4(servingsize:1sandwich).CALORIES 312;FAT 16.5g (sat 6.6g, mono 6.6g, poly 2.2g);PROTEIN 19.7g;CARB 21.9g;FIBER4.5g;CHOL48mg;IRON1.4mg;SODIUM692mg;CALC320mgQuick&Easy

Beef Kefta Patties with CucumberSaladCookingspray1poundgroundsirloin1/4cupplus2tablespoonschoppedfreshflat-leafparsley,divided1/4cupchoppedfreshcilantro1tablespoonchoppedpeeledfreshginger2teaspoonsgroundcoriander1teaspoongroundcumin1/2teaspoonsalt1/2teaspoongroundcinnamon2cupsthinlyslicedEnglishcucumber2tablespoonsricevinegar1/2cupplainfat-freeGreekyogurt1tablespoonfreshlemonjuice1/2teaspoonfreshlygroundblackpepper2(6-inch)pitas,quartered

1. Heat a grill pan over medium-high heat. Coat pan with cooking spray.Combine beef, 1/4 cup parsley, cilantro, and next 5 ingredients in a mediumbowl.Dividemixture into4 equalportions, shapingeach into a1/2-inch-thickpatty.Addpattiestopan;cook3minutesoneachsideoruntildesireddegreeofdoneness.2. Combine cucumber and vinegar in a medium bowl; toss well. Combineyogurt,remaining2tablespoonsparsley,juice,andpepperinasmallbowl;stirwithawhisk.Arrange1pattyand1/2cupcucumbermixtureoneachof4plates.Topeachservingwithabout2tablespoonsyogurtsauce.Serveeachwith2pitawedges.Serves4.CALORIES 321; FAT 12.1g (sat 4.7g, mono 5g, poly 0.6g); PROTEIN 28.7g; CARB 22.4g;FIBER1.8g;CHOL74mg;IRON4.1mg;SODIUM696mg;CALC85mgKidFriendly•Quick&Easy

EasyPeachCrisp1/2cuplow-fatgranolawithoutraisins2tablespoonsunsaltedbutter4largepeaches,pittedandsliced2tablespoonsbrownsugar1/2teaspoongroundcinnamon1cupvanillalow-fatfrozenyogurt

1.Preheatbroilertohigh.2.Placegranolaona jelly-rollpan,spreadingevenly.Broil2minutes,stirringafter1minute.3.Meltbutterinalargenonstickskilletovermediumheat.Addpeachestopan;cook3minutes, stirringoccasionally.Addsugarandcinnamon topan;cook1minute or until sugarmelts, stirring occasionally. Spoon about 2/3 cup peachmixtureineachof4shallowbowls.Topeachservingwith2tablespoonsgranolaand1/4cupyogurt.Serves4.CALORIES284;FAT9g(sat5.1g,mono1.9g,poly0.6g);PROTEIN6.9g;CARB46.8g;FIBER3.1g;CHOL48mg;IRON0.9mg;SODIUM57mg;CALC149mg

WHATTOCOOKRIGHTNOW

SPICYBASIL-BEEFSALADThere is nomore fragrant summer plant than basil, easy to grow in apatiopotoronawindowsillperch.Whenyouhaveagenerousplant,themoreleavesyousnipoff,themoreseemtosproutinreturn.Genovese,withitslargegreenleaves,isthefamiliarvariety.Butthereareatleast40types,eachwithsignatureflavornotesandshapes:purplebasil,citrusylemonbasil, licorice-yVietnameseandThai basil, all nowappearing infarmers’ markets. Here is a Southeast Asian–style salad in which weusedtheleavesofseveralvarietiestostandinforlettuce.

Quick&Easy

SpicyBasil-BeefSaladHands-ontime:16min.Totaltime:30min. It’sworthsearchingoutafewvarietiesofbasil,suchaspurple,Thai,orlemonbasil.Usingamixofvarieties improves the salad by adding visual interest and nuancedflavors.

1tablespooncanolaoil12ounceshangersteak,trimmed1/4teaspoonkoshersalt1/2teaspoonblackpepper3tablespoonslower-sodiumsoysauce2tablespoonsricevinegar2tablespoonsmincedfreshlemongrass1tablespoondarksesameoil2teaspoonsfishsauce2teaspoonssambaloelek(groundfreshchilepaste)11/2cupslooselypackedfreshbasilleaves

1cupthinlyslicedEnglishcucumber3largeripeheirloomtomatoes,cutintowedges2mediumshallots,thinlysliced

1.Preheatovento425°.2. Heat a large ovenproof stainless-steel skillet over medium-high heat. Addcanolaoiltopan;swirltocoat.Sprinklebothsidesofsteakevenlywithsaltandblack pepper.Add steak to pan; sauté 5minutes or until browned.Turn steakover.Bake at 425° for 8minutes or until a thermometer inserted into thickestportionofsteakregisters135°oruntildesireddegreeofdoneness.Removesteakfrompan;letstand10minutes.Sliceacrossgrain.3.Combinesoysauceandnext5 ingredients,stirringwell.Combinebasilandremainingingredients.Drizzledressingmixtureoverbasilmixture;tossgently.Dividesaladmixtureevenlyamong4plates;dividebeefevenlyamongsalads.Serves4.CALORIES 226; FAT 11.9g (sat 2.5g, mono 5.5g, poly 2.7g); PROTEIN 17g; CARB 14.6g;FIBER2g;CHOL22mg;IRON1.2mg;SODIUM585mg;CALC49mg

DINNERTONIGHTHere is a batch of fast weeknight menus from theCooking Light TestKitchen.

TheSHOPPINGLIST

Open-FacedPimientoCheeseBLTSShallot(1)BabyarugulaTomatoes(2large)CanolamayonnaiseCidervinegarSourdoughbreadBottleddicedpimientosCenter-cutbacon(4slices)Parmesancheese(1.25ounces)Reduced-fatsharpcheddarcheese(4ounces)

SweetPotatoFriesSweetpotato(1large)Extra-virginoliveoilGroundredpepper

TheGAMEPLAN

GAMEPLAN

Whileovenpreheats:•Cutandseasonfries.

Whilefriesbake:•Preparepimientocheese.•Assemblesandwiches.


Open-FacedPimientoCheeseBLTsWithSweetPotatoFries

Shopping Tip: Try colorful heirloom tomatoes from your local farmers’market.SimpleSub:Usegreenleaflettuceinplaceofarugula.KidTweak:Leavethegroundredpepperoffthefries.

2tablespoonsbottleddicedpimientos,drained1tablespoongratedpeeledshallots2tablespoonscanolamayonnaise1teaspooncidervinegar1/4teaspoonfreshlygroundblackpepper4ouncesshreddedreduced-fatsharpcheddarcheese(about1cup)1.25ouncesgratedfreshParmesancheese(about1/3cup)4(1-ounce)slicessourdoughbread,toasted12tomatoslices1/4teaspoonkoshersalt4center-cutbaconslices,cookedandhalved1cupbabyarugulaleaves

1.Combine first 7 ingredients in a large bowl. Spread 3 tablespoons cheesemixture on each bread slice; top each with 3 tomato slices. Sprinkle tomatoslices evenly with salt. Top each sandwich with 2 bacon halves and 1/4 cuparugula.Serves4(servingsize:1sandwich).CALORIES 266;FAT 14.9g (sat 5.5g, mono 6.1g, poly 2.2g);PROTEIN 16.4g;CARB 19.3g;FIBER2.2g;CHOL31mg;IRON1.7mg;SODIUM743mg;CALC139mg

FortheSweetPotatoFries:Preheat oven to 450°. Cut 1 large, peeled sweet potato into 1/4-inch strips.Combinesweetpotato,1 tablespoonextra-virginoliveoil,1/4 teaspoonkoshersalt, 1/4 teaspoon freshly ground black pepper, and 1/8 teaspoon ground redpepperinalargebowl;tosstocombine.Arrangeinasinglelayeronafoil-linedjelly-roll pan. Bake at 450° for 25 minutes or until browned, turningoccasionally.Serves4(servingsize:1/2cup).CALORIES58;FAT3.4g(sat0.5g);SODIUM138mg

TheSHOPPINGLIST

GlazedChickenandSzechuanNoodleSaladFreshgingerMatchstick-cutcarrotsGreenonionsLime(1)Lower-sodiumsoysauceOliveoilHoisinsauceSzechuansauceUdonnoodles

Reduced-fatcreamypeanutbutterSkinless,bonelesschickenthighs(1.5pounds)

SesameBroccoli(12-ounce)packagebroccoliflorets(1)SesameseedsDarksesameoil

TheGAMEPLAN

Whilegrillpreheats:•Coatchickeninhoisinmixture.

Grillchicken.Whilechickenrests:

•Cooknoodles.•Steambroccoli.

Quick&Easy

Glazed Chicken and SzechuanNoodleSaladWithSesameBroccoli

SimpleSub:Usewhole-wheatlinguineinplaceofudonnoodles.Time-Saver: Look formatchstick-cut carrots in the refrigerated producesection.

1tablespoongratedpeeledfreshginger3tablespoonshoisinsauce1teaspoonoliveoil

1teaspoonlower-sodiumsoysauce8skinless,bonelesschickenthighs(about11/2pounds)Cookingspray6 ounces uncooked udon noodles (thick, fresh Japanese wheat

noodles)orwhole-wheatlinguine1/4cupbottledSzechuansauce1tablespoonreduced-fatcreamypeanutbutter2teaspoonslower-sodiumsoysauce2teaspoonsfreshlimejuice1cupmatchstick-cutcarrots1/2cupmatchstick-cutgreenonions

1.Preheatgrilltomedium-highheat.2.Combinefirst4ingredientsinabowl;stirwell.Addchicken;toss.3.Placechickenongrillrackcoatedwithcookingspray;grill4minutesoneachsideoruntildone.Removefromgrill;cover.4.Cooknoodles according to packagedirections, omitting salt and fat.Drain,andrinsewithcoldwater;drainwell.CombineSzechuansauce,peanutbutter,soysauce,andjuiceinalargebowl,stirringwithawhisk.Addnoodles,carrots,andgreenonions; toss, andserve immediatelywithchicken.Serves4 (servingsize:2chickenthighsand1cupnoodlesalad).CALORIES 417;FAT 11.3g (sat 2.1g, mono 6.1g, poly 1.8g);PROTEIN 35.5g;CARB 41.8g;FIBER4g;CHOL115mg;IRON4mg;SODIUM556mg;CALC46mg

FortheSesameBroccoli:Addwatertoalargesaucepantoadepthof1inch;setalargevegetablesteamerinpan.Bringwatertoaboiloverhighheat.Add1(12-ounce)packagebroccolifloretstosteamer.Steambroccoli,covered,4minutesoruntilcrisp-tender.Placebroccoli in a medium bowl. Add 1 tablespoon toasted sesame seeds, 1tablespoondark sesameoil, 1/4 teaspoonkosher salt, and1/4 teaspoon freshlygroundblackpeppertobroccoli;tosswell.Serves4(servingsize:1cup).CALORIES67;FAT4.9g(sat0.7g);SODIUM143mg

TheSHOPPINGLIST

SnapperwithZucchiniandTomatoZucchini(1)Cherrytomatoes(1pint)FreshbasilFreshoreganoLemon(1)Shallot(1)Extra-virginoliveoilDryvermouth(6-ounce)snapperfillets(2)

ParsleyOrzoUncookedorzoPinenutsFreshparsley

TheGAMEPLAN

Whilewatercomestoaboil:•Chopproduce.•Toastpinenuts.

Whileorzocooks:

•Cooksnapper.•Sautézucchinimixture.

Quick&Easy

SnapperwithZucchiniandTomatoWithParsleyOrzo

Simple Sub: Dry white wine like sauvignon blanc works in place ofvermouth.ShoppingTip:Avoidlargezucchini,whichcanbebitter.

4teaspoonsextra-virginoliveoil,divided1/2teaspoonkoshersalt,divided1/2teaspoonfreshlygroundblackpepper,divided2(6-ounce)snapperfillets2tablespoonsdryvermouthorwhitewine1cupdicedzucchini11/2tablespoonsmincedshallots1teaspoonchoppedfreshoregano1teaspoongratedlemonrind1cuphalvedcherrytomatoes1tablespoonchoppedfreshbasil2teaspoonsfreshlemonjuice

1.Heat a largenonstick skillet overmedium-highheat.Add1 teaspoonoil topan;swirltocoat.Sprinkle1/4teaspoonsaltand1/4teaspoonpepperoverfish.Addfishtopan;cook3minutesoneachsideoruntildesireddegreeofdoneness.Remove fish from pan; keep warm. Add vermouth; cook until liquid almostevaporates.Addzucchini,shallots,oregano,lemonrind,1teaspoonoil,and1/8teaspoonsalt;sauté3minutesoruntilzucchiniistender.2.Combinezucchinimixture,tomato,remaining1/8teaspoonsalt,remaining2teaspoons oil, basil, and juice; toss gently. Servewith fish. Serves 2 (serving

size:1filletand1cupzucchinimixture).CALORIES 303; FAT 11.8g (sat 1.8g, mono 7.3g, poly 1.8g); PROTEIN 36.8g; CARB 7.8g;FIBER1.9g;CHOL63mg;IRON1mg;SODIUM602mg;CALC83mg

FortheParsleyOrzo:Cook1/2cuporzo(rice-shapedpasta)accordingtopackagedirections,omittingsaltandfat.Drain.Stirin2tablespoonstoastedpinenuts,2teaspoonschoppedfreshparsley,1 teaspoonextra-virginoliveoil,and1/8 teaspoonsalt.Serves2(servingsize:about1/2cup).CALORIES237;FAT8.9g(sat0.7g);SODIUM148mg

TheSHOPPINGLIST

PorkTenderloinSaladandGrilledNectarinesNectarines(2)FreshtarragonGarlicGourmetsaladgreens(6cups)Redonion(1)OliveoilBalsamicvinegarMaplesyrup(1-pound)porktenderloin(1)

GoatCheeseToastsFrenchbreadbaguetteSoftgoatcheese(2ounces)

Freshthyme

TheGAMEPLAN

Whilegrillpreheats:•Preparebalsamicmixture.•Halveandpitnectarines.•Preheatbroiler.

Grillporkandnectarines.Whileporkrests:

•Preparesalad.•Broiltoasts.

Quick&Easy

Pork Tenderloin Salad and GrilledNectarinesWithGoatCheeseToasts

SimpleSub:Peachescanstandinfornectarines.PrepPointer:Removesilverskinfromtenderloinbeforegrilling.

5tablespoonsoliveoil3tablespoonsbalsamicvinegar2teaspoonsmincedfreshtarragon2garliccloves,minced2tablespoonsmaplesyrup,divided1(1-pound)porktenderloin,trimmed1/2teaspoonkoshersalt

1/4teaspoonfreshlygroundblackpepperCookingspray2largenectarines,halvedandpitted6cupsgourmetsaladgreens1/2cupthinlyslicedredonion

1.Preheatgrilltomedium-highheat.2.Combinefirst4ingredientsinasmallbowl.Dividemixtureinhalf.Combinehalfofbalsamicmixtureand1 tablespoonmaplesyrup.Reserve2 tablespoonsmaple syrupmixture.Brush remainingmaple syrupmixture evenlyoverpork;sprinkle pork with salt and pepper. Place pork on a grill rack coated withcooking spray, and grill 16 minutes or until a thermometer registers 145°,turningoccasionallyandbrushingwith reservedmaplesyrupmixture.Removeporkfromgrill,andletstand10minutesbeforeslicing.3. Coat cut sides of nectarines with cooking spray; brush with remaining 1tablespoonmaplesyrup.Place,cutsidesdown,ongrillrack;grill5minutesoruntilwellmarkedandtender.Removefromgrill;sliceinto1/2-inchwedges.4.Combine remaining half of balsamicmixture, greens, and onion in a largebowl, tossing to coat. Divide mixture among 4 plates; top with pork andnectarines. Serves 4 (serving size: 1 1/2 cups salad, 3 ounces pork, and 5nectarinewedges).CALORIES 366;FAT 19.8g (sat 3.2g,mono13.3g, poly2.3g);PROTEIN 25.9g;CARB 22.7g;FIBER3.6g;CHOL74mg;IRON2.4mg;SODIUM335mg;CALC29mg

FortheGoatCheeseToasts:Preheatbroiler.Place8(1/2-inch-thick)slicesFrenchbreadbaguetteonabakingsheet.Spread11/2teaspoonsgoatcheeseovereachbreadslice.Sprinklewith1teaspoonchoppedfreshthyme;broil2minutesoruntiltoasted.Serves4(servingsize:2toasts).CALORIES 112;FAT 3.6g (sat 2.1g);SODIUM 217mgFLAVORHIT:GRADEBSYRUPHASTHESTRONGESTMAPLEFLAVOR.

OOPS!

YOUR FISH STICKS TO THEGRILLSturdyseafoodandashipshapegrillarekey.

Grilled fish makes for a delicious, healthy summertime meal, but manybackyard chefs give the seafood counter a wide berth for fear of disastrousresults:filletsthatclingtothegrillrackandbreakintolittlepieceswhenyoutrytoflipthem.Agrimygrill,insufficientheat,andthewrongfisharealloftento

blame.Thesolution:Stickagepreventionisaprocess,anditstartsatthestore.Skip

delicate,flakyfishliketilapia,cod,orflounder,andgowithfirmer-fleshedfish,suchassalmon, tuna,orswordfish.Pat thefilletsdrywithpaper towelsbeforegrilltime.

Nowprepthegrill.Settherackoverahotfireforfiveminutestoburnawaylingeringdebris,andthenscrubthoroughlywithagrillbrush.Carefullylifttherackandcoatwithcookingspray.Don’tsprayintothefire;ifyoucan’tremovetherack,swabitwithoilusingwaddedpapertowelsheldwithtongs.Butdon’tusethetongsforthefish:Aspatulaislesslikelytotearthefillets.Letthefilletscookundisturbedforafewminutes.Whenthey’rereadytoflip, they’llreleasecleanly.

OCTOBER

CHICKENSTRUTSITSSTUFF

FunrecipesthatputAmerica’sfavoritebirdinbright,newflavorfeathers

THEIDEAThisisariffoncoqauvin,theFrenchstandardofchickenandveggiessimmeredinredwine.Thecoqusuallytakesonadeeppurplish-redcastfrom the vin, but ourmodern take cooks the chicken in broth: It tasteslighterand looksmuchbrighter.After thechickencooks, it’ssmotheredwith a deliciousChampagne reduction sauce that’s enrichedwith nuttybrownedbutter.

MakeAhead

Champagne–Browned ButterChickenHands-on time: 50 min. Total time: 1 hr. 50 min. Browned-butterflavor,Champagnezing.

2center-cutbaconslices2/3cupall-purposeflour6bone-inchickenthighs,skinned(about13/4pounds)6bone-inchickendrumsticks,skinned(about11/2pounds)11/4teaspoonskoshersalt,divided3/4teaspoonfreshlygroundblackpepper,divided2tablespoonscanolaoil,divided1poundred-skinnedpotatoes,quartered1poundbuttonmushrooms,halved1/4cupbrandy4shallots,halved3/4cupno-salt-addedchickenstock(suchasSwanson)1tablespoonblackpeppercorns3thymesprigs1bayleaf1/2bunchfreshflat-leafparsley12babycarrotswithtops1cupChampagne3tablespoonsbutter1teaspoonall-purposeflour2tablespoonschoppedfreshflat-leafparsley2teaspoonschoppedfreshthyme

1.Preheatovento300°.2.Cook bacon in a large Dutch oven over medium heat until crisp; removebacon from pan, reserving drippings in pan. Reserve bacon for another use.Place2/3cupflourinashallowdish.Sprinklechickenevenlywith3/4teaspoonsaltand1/2 teaspoonpepper.Dredgechicken lightly inflour;shakeoffexcessflour. Increaseheat tomedium-high.Add1 tablespoonoil todrippings inpan;swirltocoat.Addhalfofchickentopan;cook5minutesoruntilbrowned.Turnchicken over; cook 2 minutes. Remove from pan. Repeat procedure withremaining1tablespoonoilandchicken.3.Addpotatoestopan;cook3minutesoruntilbrowned,stirringoccasionally.Add mushrooms; sprinkle with 1/4 teaspoon salt. Cook 3 minutes, stirringoccasionally. Stir in brandy. Cook until liquid almost evaporates (about 30seconds), stirringoccasionally.Return chicken topan.Add shallots and stock;bring to aboil.Placepeppercorns andnext 3 ingredientson adouble layerofcheesecloth.Gather edges; tiewith butcher’s twine.Addbundle to pan.Bake,uncovered,at300°for15minutes.4. Trim carrot tops to 1-inch; scrub carrots. Add carrots to pan. Bake anadditional 45 minutes or until vegetables are tender and chicken is done.Remove chicken and vegetables from pan; keep warm. Discard herb bundle.Place pan over medium-high heat. Add Champagne to pan; bring to a boil,scraping pan to loosen browned bits. Cook until mixture reduces to 2/3 cup(about11minutes).5.Meltbutterinasmallsaucepanovermediumheat.Cookbutter3minutesoruntillightlybrowned,shakingpanoccasionally.Stirin1teaspoonflour;cook1minute,stirringconstantlywithawhisk.Graduallyaddbuttermixturetoreducedwinemixture, stirringconstantlywithawhisk.Cook1minuteoruntil slightlythick.Stir in remaining1/4 teaspoon salt and1/4 teaspoonpepper.Servewithchickenandvegetables.Garnishwithchoppedfreshparsleyandthyme.Serves6(servingsize:1drumstick,1thigh,2carrots,about2/3cupmushroommixture,andabout2tablespoonssauce).CALORIES 464;FAT 16.9g (sat 5.7g, mono 6.5g, poly 3.1g);PROTEIN 35.9g;CARB 39.2g;FIBER3.1g;CHOL123mg; IRON4.2mg;SODIUM658mg;CALC40mgBANISHALLBORINGBIRDS:REVUPDINNERWITHTANGY,SMOKY,ORFIERYFLAVORS.

THEIDEAMmmmm: sweet-salty-spicy kung pao chicken, an American Chineserestaurant classic. Here, taking inspiration from those hip Korean tacotrucks, we stuffed a mixture usually served over rice into blisteredtortillas.

KungPaoChickenTacosHands-ontime:30min.Totaltime:1hr.

6skinless,bonelesschickenthighs,cutintobite-sizedpieces3tablespoonslower-sodiumsoysauce,divided1/4cupplus11/2teaspoonscornstarch,divided1/4teaspoonkoshersalt2tablespoonscanolaoil,divided11/2tablespoonshoney1tablespoondarksesameoil2teaspoonsricevinegar1teaspoonsambaloelek(groundfreshchilepaste)1largegarlicclove,minced3tablespoonscoarselychoppeddry-roastedpeanuts3/4cupdiagonallyslicedcelery(about2stalks)8(6-inch)corntortillas1/3cupslicedgreenonions1/2medium-sizedredbellpepper,thinlysliced4limewedges

1.Placechicken ina largezip-topplasticbag.Add1 tablespoonsoy sauce tobag;seal.Marinateatroomtemperature30minutes.Removechickenfrombag;discardmarinade.Place1/4cupcornstarch inashallowdish.Sprinklechickenevenly with salt. Add chicken to cornstarch in dish; toss to coat. Shake offexcesscornstarch.2.Heat a large skillet overmedium-highheat.Add1 tablespooncanolaoil topan; swirl to coat.Add half of coated chicken; sauté 6minutes or until done,turning to brown. Remove chicken from pan using a slotted spoon; drain onpaper towels. Repeat procedure with remaining 1 tablespoon canola oil andcoatedchicken.

3.Combineremaining11/2teaspoonscornstarch,remaining2tablespoonssoysauce,honey,andnext3 ingredients inamicrowave-safebowl, stirringwithawhiskuntil smooth.Microwave atHIGH11/2minutesor until slightly thick,stirringtwice.Stir ingarlic.Combinesoysaucemixture,chicken,peanuts,andcelery;tosstocoat.4. Toast tortillas under broiler or on a griddle until lightly blistered, turningfrequently.Place2 tortillasoneachof4plates;dividechickenmixtureevenlyamong tortillas.Top each tacowithgreenonions andbell pepper strips; servewithlimewedges.Serves4(servingsize:2tacos).CALORIES 418;FAT 19.1g (sat 2.5g, mono 8.9g, poly 6.1g);PROTEIN 25.2g;CARB 39.3g;FIBER4g;CHOL86mg;IRON1.6mg;SODIUM531mg;CALC53mg

THEIDEAThetroublewithchickenParmesan,thedishthat inspiredthisrecipe, isthat the chicken is breaded and fried before it’s sauced, cheesed, andbroiled,whichoftensogsout thecrispcoating.We flipped theprocess,cookingthechickeninthetomatosauce,andthenbreadingandbroiling.


CrispChickenMarinaraHands-ontime:26min.Totaltime:37min.Keepingchickencrispy.

21/2tablespoonsoliveoil,divided1cupchoppedonion1carrot,diced3garliccloves,minced1/3cupredwine11/2cupslower-sodiummarinarasauce(suchasAmy’s)1/3cuppitted,coarselychoppedoil-curedolives5tablespoonswater,divided4(6-ounce)skinless,bonelesschickenbreasthalves1largeegg,lightlybeaten2ouncesfreshParmesancheese,divided1/2cuppanko(Japanesebreadcrumbs)2cupshotcookedorzopasta2tablespoonschoppedfreshflat-leafparsley

1.Heat a saucepanovermedium-highheat; addoil topan, swirl to coat.Addonionandcarrot;sauté3minutes.Addgarlic;sauté1minute,stirringconstantly.Addwine; cook 2minutes. Stir inmarinara sauce, olives, and 1/4 cupwater.Reduce heat tomedium, and simmer 10minutes, stirring occasionally.Nestlechickeninsauce.Coverandsimmer15minutesoruntilchickenisalmostdone.Removechickenfrompan.2.Preheatbroilertohigh.3.Combine remaining 1 tablespoonwater and egg in a shallow dish.Grate 1ouncecheese.Combinepankoandgratedcheeseinashallowdish.Coatchickenwitheggmixture,anddredgeinpankomixture.4. Heat an ovenproof skillet over medium-high heat. Add remaining 1 1/2tablespoonsoil topan; swirl to coat.Place chicken inpan; sauté2minutesoruntillightlybrowned.Turnchickenover.Placeskilletinoven,andbroilchicken

3minutesoruntilgoldenanddone.Arrange1/2cuporzoineachof4shallowbowls; topwith 1/2 cup sauce and 1 chicken breast half.Garnish evenlywithparsley;shaveremaining1ouncecheeseevenlyovertopofeachserving.Serves4.CALORIES 516; FAT 19.2g (sat 4.7g, mono 10.3g, poly 1.9g);PROTEIN 45g;CARB 36.9g;FIBER3g;CHOL117mg;IRON3.4mg;SODIUM611mg;CALC218mg

THEIDEAMove over, chicken noodle soup—ramen is the new bowl of comfort.Here,weofferaJapanese-stylechickensoup twist, flavoredwithmiso,soysauce,chilepaste,andporcinimushrooms.

RamenNoodleBowlHands-ontime:1hr.8min.Totaltime:1hr.8min.

4cupsboilingwater1/2ouncedriedporcinimushrooms1smokedbaconslice1/2cupchoppedonion1carrot,coarselychopped2tablespoonsyellowmiso2tablespoonslower-sodiumsoysauce2cupsno-salt-addedchickenstock3garliccloves,crushed1(1/2-inch)pieceginger,cutintothinslices8ouncesfreshChineseeggnoodlesorramennoodles2tablespoonsdarksesameoil,divided2(4-ounce)packagesgourmetfreshmushrooms6skin-on,bonelesschickenthighs3largeeggs3/4cupthinlyslicedgreenonionstrips2tablespoonssambaloelek(groundfreshchilepaste)

1. Combine 4 cups boiling water and porcini; let stand 15 minutes. Drainthroughasieveoverabowl;reserveporciniandsoakingliquid.Sliceporcini;setaside.2.Heat aDutch oven overmediumheat.Add bacon; cook until almost crisp.Increaseheattomedium-high.Addonionandcarrot;sauté2minutes.Combinemisoandsoysauce.Addmisomixture,porciniliquid,stock,garlic,andgingerto pan; bring to a boil. Reduce heat, and simmer 20 minutes. Strain mixturethroughasieveoverabowl;discardsolids.Wipepanclean.Returnbrothtopan;bringtoaboil.Addnoodles;cook8minutesoruntiltender.Removefromheat.3.Heata largeskilletovermedium-highheat.Add1 tablespoonsesameoil to

pan;swirl.Addfreshmushrooms;sauté8minutes.Removefrompan;combineporcini and freshmushrooms.Add remaining 1 tablespoon sesame oil to pan;swirltocoat.Addchicken,skin-sidedown;sauté7minutesoruntilskinisverycrispandgoldenbrown.Turnchickenover;sauté2minutesoruntildone.4.Placeeggs inasmall saucepan;addwater tocover.Bring toaboil;cook1minute.Remove fromheat; let stand3minutes.Drain; rinseundercoldwater.Drainandpeel.5.Dividenoodlemixtureamong6bowls; topeachservingwith3 tablespoonsmushroommixture,2tablespoonsgreenonions,1chickenthigh,1/2egg,and1teaspoonsambal.Serves6.CALORIES449;FAT23.9g(sat6.3g,mono9.8g,poly6g);PROTEIN30g;CARB28.1g;FIBER2.6g;CHOL186mg;IRON2.7mg;SODIUM654mg;CALC56mg

THEIDEAThaigreencurryisasauceoflemongrass,ginger,chiles,andherbs.It’sspicy, fragrant,andwonderful,and turnspedestrianchickenpatties intospicypowerhousesthatareperfectwithcrunchyslaw.

GreenCurryFrittersHands-on time: 25min. Total time: 1hr. 5min.Pattieswith a currypunch.

2/3cuppanko(Japanesebreadcrumbs)1/4cupdiagonallyslicedgreenonions1poundgroundchickenbreast2tablespoonscanolamayonnaise11/2tablespoonsgreencurrypaste1tablespoondarksesameoil1tablespoonlower-sodiumsoysauce2teaspoonssambaloelek(groundfreshchilepaste)3/8teaspoonkoshersalt1/2teaspoongratedpeeledfreshginger1largeegg2tablespoonscanolaoil,divided

1.Place first 3 ingredients in a large bowl. Combinemayonnaise and next 7ingredients. Add mayonnaise mixture to chicken mixture; mix lightly untilcombined.Divideinto12equalportions;gentlyshapeeachportionintoasmallpatty(donotpack).2.Heat a large skillet overmedium-highheat.Add1 tablespooncanolaoil topan;swirl.Add6pattiestopan;cook21/2minutesoneachsideoruntildone.Removefrompan.Repeatprocedurewithremainingoilandpatties.ServewithCabbageSlaw.Serves6(servingsize:2fritters).CALORIES206;FAT11.9g(sat1.2g,mono6.3g,poly3.4g);PROTEIN18.4g;CARB6g;FIBER0.3g;CHOL75mg;IRON0.2mg;SODIUM368mg;CALC8mgMakeAhead•Vegetarian

CabbageSlawHands-ontime:5min.Totaltime:1hr.5min.

3cupsslicedcabbage1tablespoonlimejuice1tablespoondarksesameoil1/2teaspoonkoshersalt1/8teaspoonsugar1/4cupcilantroleaves1jalapeñopepper,verythinlysliced1ripepeeledavocado,sliced

1.Combinefirst5ingredients.Chill1hour.Addcilantroandjalapeño;toss.Topwithavocado.Serveimmediately.Serves6(servingsize:about1/2cup).CALORIES84;FAT7.3g(sat1.1g,mono4.3g,poly1.6g);PROTEIN1.2g;CARB5.3g;FIBER3.2g;CHOL0mg;IRON0.4mg;SODIUM169mg;CALC19mg

SECRETSOFASALADMAN

ThisSouthernstarchefshowshowadefthandcanmakerawvegetablesspecial.ForaverylongtimethesimplesaladwasanafterthoughtinAmericanrestaurantcooking—anyonecouldmakeone,andnota lotof techniquewas required.Athome, too, salads can become somethingmore thrown-together than inspired.Thecurrentobsessionwithseasonalproduceischangingthat.Butagreatsaladisaboutmorethaningredients;it’saboutfinesse,anunderstandingofflavorandtexture,andalittleold-fashionedrestraint.

“The tendency among chefsmuch younger thanmyself is to overthink it,”says Chef Chris Hastings, winner of the 2012 James Beard Best Chef: Southaward,who’sbeeninthebusinessgoingonthreedecadesnow.“Toooftenthereare toomany ingredients.Youendup losing the texturalor flavor integrityofthatbeautifulproduce.Lessisgenerallymore.”Butwhatyoudowiththatlessisthekey.

As a Southern cook, Hastings knows a thing or two about veggies. “TheSouth has a long history of agriculture and clean, healthy, vegetable-directedcooking but doesn’t get as much credit for it as the West Coast,” he says.HastingsispartofapassionatecadreofSouthernchefs—likeCharleston’sSeanBrockandHughAchesoninAthens,Georgia—drawingattentiontotheregion’sagricultural heritage. “There’s no question that we’ve moved away fromfocusingonproteintofocusinginsteadonvegetables,”Hastingssays.

Hastings builds salads with a Southern accent by combining peak-qualityingredients as if they were a little taste and texture puzzle, with interlockingelements.HisApple,Almond,andEndiveSalad,a stapleatHotandHotFishClub in the fall, is a great example: It gets crunch from nuts, crispness fromendive, sugarynotes fromSouthernheirloomapples, a touchof richness fromaioli,andbright,bracingacidityfromablendofvinegarandverjus.“Youhavetohavebalance—it’swhatmakesasaladgreat,”Hastingssays.

One common mistake: overdressing. “It’s where most people go wrong,”Hastingswarns.Lessismore,plainandsimple.

WHO

ChrisHastings

WHEREHotandHotFishClub,Birmingham,Alabama

SIGNATUREFLAVORSTraditionalSoutherningredientsdeployedwithmodernflair

STREETCREDBeatBobbyFlayinanIronChefAmericasausagesmackdown


Apple, Almond, and Endive SaladwithCreamyHerbDressingHands-ontime:15min.Totaltime:15min.Blondverjusisacidicjuicefromunripegrapes—lookforitinspecialtystores,orsubstitutevinegar.

3tablespoonscanolamayonnaise2teaspoonsblondverjus2teaspoonstarragonvinegar11/4teaspoonsDijonmustard11/2teaspoonsfinelychoppedtarragon11/2teaspoonsfinelychoppedchives11/2teaspoonsfinelychoppedfreshflat-leafparsley11/2teaspoonsfinelychoppedchervil1/4teaspoonkoshersalt1/8teaspoonblackpepper2mediumCumberlandSpurorFujiapples,coredandthinlysliced2headsgreenendive,trimmedandseparatedintoleaves2headsredendive,trimmedandseparatedintoleaves1/4teaspoonkoshersalt1/4teaspoonblackpepper1/4cuptoastedslicedalmonds3tablespoonsflat-leafparsleyleaves

1.Combinefirst4ingredientsinabowl.Stirintarragonandnext5ingredients.

2. Combine apples and endives. Add 1/4 cup dressing; toss. Add remainingdressing,ifneeded,tocoat.Sprinklewithsaltandpepper.Arrange3/4cupsaladmixtureoneachof8saladplates.Topwithalmondsandparsley.Serves8.CALORIES133;FAT6.1g(sat0.6g,mono3.2g,poly1.7g);PROTEIN4.2g;CARB18.2g;FIBER9.7g;CHOL 2mg; IRON2.5mg;SODIUM 235mg;CALC 152mgRecipeadaptedand reprintedwith permission from TheHot andHot FishClubCookbook, copyright 2009 byChris and IdieHastingswithKatherineCobbs,RunningPress,amemberofthePerseusBooksGroup.

EVERYDAYVEGETARIAN

APOCKETFULLOFYUMTucked insidecrisp, flakyphyllodoughpastryare tenderpotatochunksandaperfectlycookedegg.

Vegetarian

TunisianBrik-StyleEggsHands-ontime:45min.Totaltime:55min.Seeourstep-by-stepphyllofoldinginstructions.

Harissa:1teaspooncarawayseeds1teaspooncuminseeds1teaspoongroundanchochilepepper3/4cupchoppedbottledroastedredbellpepper2tablespoonswater1/2teaspoonsugar1garlicclove,crushedBrik:2cups(1-inch)cubedYukongoldpotato(about12ounces)2teaspoonsextra-virginoliveoil1/2teaspoongroundturmeric1/4teaspoonkoshersalt1/8teaspoongroundredpepper(optional)1/4cupchoppedfreshparsley1/3cupthinlyslicedgreenonions4(13x18–inch)sheetsfrozenphyllodough,thawed

Cookingspray4largeeggs,chilled2ouncesfetacheese,crumbled(about1/2cup)1/4teaspoonblackpepper1largeeggwhite1teaspoonwater1/4cupchoppedfreshcilantro

1.To prepare harissa, place caraway and cumin seeds in a small skillet overmedium-highheat;cook1minute,stirringfrequently.Placeseedmixture,anchochilepepper,andnext4ingredientsinablender;processuntilsmooth.2.Topreparebrik,placepotatoesinasaucepan;coverwithwater,andbringtoaboil.Reduceheat;simmer10minutesoruntiljusttender.Drain.3.Preheatovento450°.4.Heatalargenonstickskilletovermedium-highheat.Addoiltopan;swirltocoat.Add potatoes, turmeric, salt, and ground red pepper (if desired); sauté 6minutesoruntiledgesarecrisp.Addparsleyandgreenonions;cook2minutes,stirringfrequently.Removefromheat;cool5minutes.5.Place1sheetofphyllodoughonalargecuttingboardorworksurface(coverremainingphyllotopreventdrying);coatphyllowithcookingspray.Foldsheetinhalflikeabook.Coatbottomthirdofphyllowithcookingspray(narrowendshould be facing you). Fold bottom third up.Arrange 1/4 of the potatoes in acircleincenterofthebottom(folded)thirdofthephyllo,creatinganestfortheegg.Crack1eggintocenterofpotatoes.Sprinkle1/4offetaoveregg.Sprinklewith black pepper. Fold top third of phyllo over egg, potatoes, and cheese,folding in sides to form a packet. Place packet on a baking sheet coatedwithcookingspray.Repeatwithremainingphyllo,potatoes,eggs,cheese,andblackpepper.Combineeggwhiteand1teaspoonwaterinasmallbowl,stirringwithawhisk.Brushphyllopacketswitheggwhitemixture.Bakeat450°for9minutesor until golden brown and crisp. Spoon harissa evenly over brik, and sprinklewithcilantro.Serves4(servingsize:1phyllopacket,3tablespoonsharissa,and1tablespooncilantro).CALORIES 277; FAT 12.4g (sat 4.4g, mono 5g, poly 1.5g); PROTEIN 13.1g; CARB 29.2g;FIBER3.6g;CHOL224mg;IRON3.3mg;SODIUM612mg;CALC135mg

HOWTOSHAPEPHYLLOPACKETSWe coat the pastry with cooking spray— it’s faster and easier thanbrushingonbutter.

1.Foldaphyllosheetinhalf,likeyou’reclosingabook.

2.Foldupone-thirdofthehalvedphyllosheet.

3.Spoononpotatonest,leavingaholeinmiddlefortheegg.

4.Foldoverthetopthirdofthephyllosheet.

QUICKSLICEOFHEAVEN

A sweet quick bread for every taste, including twoamped-up banana breads, a bejeweled cornmealloaf,andthenuttiestalmondbreadeverFreezable•MakeAhead•Vegetarian

Maple-StoutQuıckBreadHands-on time:15min.Total time:1hr.8min.Stoutbeer—thinkofGuinness,with its black colorand intense richness—gives thisbreadaslightlybitterbackgroundnoteandgorgeousnut-brownhue.

7.88ouncesall-purposeflour(about13/4cups)1teaspoonbakingsoda1/2teaspoonbakingpowder1/2teaspoonsalt6tablespoonsbutter,softened3/4cuppackeddarkbrownsugar2largeeggs1/2teaspoonvanillaextract1/2cupstoutbeer1/2cupfat-freesourcream5tablespoonsmaplesyrup,dividedBakingspraywithflour(suchasBaker’sJoy)5tablespoonspowderedsugar

1.Preheatovento350°.2.Weigh or lightly spoon flour into dry measuring cups; level with a knife.Combineflour,bakingsoda,bakingpowder,andsalt,stirringwellwithawhisk.

Placebutterandbrownsugarinalargemixingbowl;beatwithamixerathighspeeduntilwellblended.Addeggs,1atatime,beatingwellaftereachaddition.Beat in vanilla extract.Combine beer, sour cream, and 1/4 cup syrup, stirringwell with a whisk. Beating at low speed, add flourmixture and beermixturealternatelytobuttermixture,beginningandendingwithflourmixture;beatjustuntilcombined.3.Scrapebatterintoa9x5–inchmetalloafpancoatedwithbakingspray.Bakeat350°for43minutesoruntilawoodenpickinsertedincentercomesoutwithmoist crumbs clinging.Cool 10minutes in pan on awire rack.Remove frompan;coolcompletelyonwirerack.4.Placepowderedsugarinasmallbowl.Addremaining1tablespoonsyrup;stiruntil smooth. Drizzle glaze over cooled bread; let stand until set, if desired.Serves14(servingsize:1slice).CALORIES190;FAT5.7g(sat3.3g,mono1.6g,poly0.4g);PROTEIN2.9g;CARB31.9g;FIBER0.4g;CHOL 40mg; IRON 1mg; SODIUM 247mg;CALC 33mg THE BOOZY BACK NOTE ISTEMPEREDWITHSWEETAMBERSYRUP.


Chocolate-HazelnutBananaBreadHands-on time: 17 min. Total time: 1 hr. 22 min. Use a light handwhenswirlingthebatter;toomuchswirlingmaylosethestripeeffect.

5tablespoonschocolate-hazelnutspread(suchasNutella)3tablespoonsplus1teaspooncanolaoil,divided3tablespoonsbutter,softened1/2cuppackedbrownsugar2medium-sizedripebananas,sliced2largeeggs6.75ouncesall-purposeflour(about11/2cups)3/4teaspoonbakingsoda1/2teaspoonbakingpowder1/2teaspoonsalt2/3cupwholebuttermilkBakingspraywithflour(suchasBaker’sJoy)1/4cuphazelnuts,coarselychopped1ouncebittersweetchocolate,finelychopped

1.Preheatovento350°.2.Combinechocolate-hazelnut spreadand1 teaspoonoil in amicrowave-safedish; microwave at HIGH 30 seconds or until melted. Stir. Combine 3tablespoons oil, butter, brown sugar, and banana in a large bowl; beat with amixeratmedium-highspeeduntilwellblended.Addeggs,1atatime,beatingwellaftereachaddition.3. Weigh or lightly spoon flour into dry measuring cups; level with a knife.Combineflour,bakingsoda,bakingpowder,andsalt.Beatingatlowspeed,addflour mixture and buttermilk alternately to banana mixture, beginning andendingwithflourmixture;beatjustuntilcombined.Scrapehalfofbatterintoa9x 5–inch metal loaf pan coated with baking spray, and top with chocolate-hazelnutspreadmixture.Spreadremainingbatteroverchocolatemixture.Using

awoodenpick,swirlbatter.Sprinklebatterwithhazelnuts.4.Bake at 350° for 55minutes or until awooden pick comes outwithmoistcrumbsclinging.Cool10minutesinpanonawirerack.Removebread;coolonwirerack.5.Placebittersweetchocolate inamicrowave-safedish;microwaveathigh30seconds. Drizzle bread with chocolate; let stand until set. Serves 16 (servingsize:1slice).CALORIES193;FAT9.7g(sat3g,mono3.5g,poly1.2g);PROTEIN3.4g;CARB24.6g;FIBER1.2g;CHOL30mg;IRON1mg;SODIUM186mg;CALC28mgKidFriendly•Freezable•MakeAhead•Vegetarian

Caramelized Banana Bread withBrownedButterGlazeHands-ontime:31min.Totaltime:1hr.31min.Afewtechniquestakebanana bread to the next level: Cooking ripe banana slices in butterdeepens thesweetbanana flavor,whilebrownedbuttergives theglazenuttyrichness.

4tablespoonsbutter,softenedanddivided3/4cuppackeddarkbrownsugar3medium-sizedripebananas,sliced1/2cupnonfatbuttermilk3tablespoonscanolaoil2tablespoonsamberorgoldrum2largeeggs9ouncesall-purposeflour(about2cups)3/4teaspoonbakingsoda1/2teaspoonsaltBakingspraywithflour(suchasBaker’sJoy)1/3cuppowderedsugar2teaspoonshalf-and-half

1.Preheatovento350°.2. Melt 3 tablespoons butter in a large skillet over medium-high heat. Addbrownsugarandbananas;sauté4minutes,stirringoccasionally.Removefromheat;cool10minutes.Placebananamixtureinalargebowl.Beatwithamixeratmediumspeeduntilsmooth.3.Combinebuttermilkandnext3ingredients.Weighorlightlyspoonflourintodrymeasuring cups; levelwith a knife.Combine flour, baking soda, and salt.Add flour mixture and buttermilk mixture alternately to banana mixture,beginningandendingwithflourmixture;beatatlowspeedjustuntilcombined.Scrapebatterintoa9x5–inchmetalloafpancoatedwithbakingspray.Bakeat350°for1houroruntilawoodenpickinsertedincentercomesoutwithmoistcrumbs clinging.Cool 10minutes in pan on awire rack.Remove bread frompan,andcoolonwirerack.4.Meltremaining1tablespoonbutterinasmall,heavysaucepanovermedium-highheat.Cook3minutes or until butter begins to brown; remove fromheat.Add powdered sugar and half-and-half, stirring with a whisk until smooth.Drizzleglazeoverbread.Let standuntil glaze sets.Serves16 (serving size:1slice)CALORIES190;FAT6.3g(sat2.3g,mono2.7g,poly1g);PROTEIN3g;CARB30.5g;FIBER1g;CHOL30mg;IRON1mg;SODIUM173mg;CALC26mgCHOCOLATE,HAZELNUTS,BANANA:ANINSANELYGOODCOMBO

KidFriendly•Freezable•MakeAhead•Vegetarian

AlmondBreadHands-ontime:15min.Totaltime:1hr.15min.Apackageofalmondpaste—which you’ll find on the baking aisle—makes this loaf incrediblymoistanddense,almostlikeapoundcake.

6.75ouncesall-purposeflour(about11/2cups)11/2teaspoonsbakingpowder1/2teaspoonsalt2/3cupgranulatedsugar2tablespoonsbutter,softened2tablespoonscanolaoil1(7-ounce)packagealmondpaste2largeeggs1/2teaspoonvanillaextract1/2cupplus1tablespoon2%reduced-fatmilk,dividedBakingspraywithflour(suchasBaker’sJoy)1/4cupslicedalmonds1/3cuppowderedsugar

Dashofsalt

1.Preheatovento350°.2.Weigh or lightly spoon flour into dry measuring cups; level with a knife.Combine flour, baking powder, and salt, stirring well with a whisk. Placegranulated sugar and next 3 ingredients in a large bowl; beatwith amixer atmedium speed untilwell combined (about 3minutes).Add eggs, 1 at a time,beatingwellaftereachaddition;beatinvanilla.Beatingatlowspeed,addflourmixture and 1/2 cupmilk alternately to butter mixture, beginning and endingwithflourmixture;beatjustuntilcombined.3. Scrape batter into a 9 x 5–inch metal loaf pan coated with baking spray;sprinklewithslicedalmonds.Bakeat350°for50minutesoruntilawoodenpickinserted in thecentercomesoutwithmoistcrumbsclinging.Cool inpanonawirerack10minutes.Removefrompan;coolonwirerack.4.Placepowderedsugarinasmallbowl.Addremaining1tablespoonmilkanddashofsalt;stirwithawhiskuntilsmooth.Drizzleglazeovertopofbread;letstanduntilset.Serves16(servingsize:1slice).CALORIES193;FAT8.2g(sat1.7g,mono4.5g,poly1.6g);PROTEIN3.7g;CARB26.9g;FIBER1.1g;CHOL27mg;IRON0.9mg;SODIUM144mg;CALC63mgKidFriendly•Freezable•MakeAhead•Vegetarian

Kumquat-CranberryCornmealLoafHands-ontime:15min.Totaltime:1hr.15min.Juicyfruitbakesonthebottomofthebread,whichisinvertedtorevealagorgeouslyjeweledtop.Sliceoffathinlayerofthedomedtoptocreateastablebasebeforeyouturnoutthebread.

1cupfreshcranberries1/3cupgranulatedsugar1/4cupthinlyslicedkumquator2tablespoonssliveredorangerind

strips1teaspoonall-purposeflour1/2teaspoongratedlemonrindBakingspraywithflour(suchasBaker’sJoy)

6.75ouncesall-purposeflour(about11/2cups)1/2cupyellowcornmeal3/4teaspoonbakingpowder1/2teaspoonsalt2/3cupagavenectar1/2cupextra-virginoliveoil1/2cupwholebuttermilk1teaspoongratedorangerind2largeeggs

1.Preheatovento350°.2.Combinefirst5ingredientsinabowl,andtosswell.Coata9x5–inchloafpanwithbakingspray;linebottomofpanwithwaxpaper.Coatwaxpaperwithbakingspray.Sprinklebottomofpanwithcranberrymixture.Setaside.3.Weighorlightlyspoon6.75ouncesflourintodrymeasuringcups;levelwithaknife.Combineflour,cornmeal,bakingpowder,andsaltinalargebowl;makeawellincenterofmixture.Combineagavenectarandremainingingredientsinabowl, stirring well; add agave mixture to flour mixture, stirring just untilcombined.Scrapebatterintopreparedpanovercranberrymixture.Bakeat350°for50minutesoruntilawoodenpick inserted incentercomesoutwithmoistcrumbsclinging.Coolinpan10minutesonawirerack.4.Cutdomeoffbreadusingaserratedknife.Placeaplateupsidedownontopofbread;invertbreadontoplate.Discardwaxpaper.Cool.Serves16(servingsize:1slice).CALORIES198;FAT7.8g(sat1.3g,mono5.2g,poly0.9g);PROTEIN2.7g;CARB30g;FIBER1.1g;CHOL24mg;IRON1mg;SODIUM112mg;CALC20mgCRANBERRIESSPARKLEWITHBRILLIANTCOLOR.


SweetPotatoBreadHands-on time: 25 min. Total time: 1 hr. 5 min. Inspired by carrotcake,wecreatedacreamcheese–frostedbread.

6.75ouncesall-purposeflour(about11/2cups)2teaspoonsbakingpowder1teaspoongroundcinnamon1/2teaspoonbakingsoda1/4teaspoonsalt1/4teaspoongroundnutmeg1/8teaspoongroundcloves1/2cupplain2%reduced-fatGreekyogurt1/2cupgranulatedsugar1/4cupcanolaoil2largeeggs1/2cuppackedshreddedpeeledsweetpotato(about4ounces)1/3cupraisins1/3cupchoppedpecans,toastedBakingspraywithflour(suchasBaker’sJoy)3ounces1/3-less-fatcreamcheese,softened1/3cuppowderedsugar1/2teaspoongratedlemonrind

Dashofsalt

1.Preheatovento350°.2.Weigh or lightly spoon flour into dry measuring cups; level with a knife.Combineflourandnext6ingredientsinalargebowl,stirringwellwithawhisk.Combine yogurt, sugar, oil, and eggs. Add yogurt mixture to flour mixture,stirringjustuntilmoist.Gentlyfoldinsweetpotato,raisins,andpecans.3.Scrapebatterintoa9x5–inchmetalloafpancoatedwithbakingspray.Bakeat350°for40minutesoruntilawoodenpickinsertedincentercomesoutwithmoistcrumbsclinging.Cool inpan10minutes.Removebread frompan;coolcompletelyonwirerack.4. Combine cream cheese and remaining ingredients in a bowl; beat with amixeratmediumspeed2minutesoruntilsmooth.Spreadfrostingevenlyoverbread.Serves14(servingsize:1slice).CALORIES191;FAT8.1g(sat1.6g,mono3.9g,poly1.9g);PROTEIN3.9g;CARB26.3g;FIBER1.1g; CHOL 31mg; IRON 1mg; SODIUM 197mg; CALC 58mg A FUN TWIST ON CARROTCAKE,COMPLETEWITHCREAMCHEESEFROSTING

KidFriendly•Freezable•MakeAhead•Vegetarian

WalnutStreuselBreadHands-ontime:15min.Totaltime:1hr.15min.

Streusel:1/3cuppackedbrownsugar1/3cupold-fashionedrolledoats1tablespoonall-purposeflour1/4teaspoongroundcinnamon

Dashofsalt2tablespoonsbutter,melted2tablespoonschoppedwalnutsBread:9ouncesall-purposeflour(about2cups)1/2teaspoonbakingsoda1/2teaspoonbakingpowder1/2teaspoonsalt5tablespoonsbutter,softened2/3cupgranulatedsugar3largeeggs1teaspoonvanillaextract1cupnonfatbuttermilkBakingspraywithflour(suchasBaker’sJoy)

1.Preheatovento350°.2. To prepare streusel, combine first 5 ingredients in amedium bowl. Add 2tablespoonsmeltedbutter,stirringuntilwellcombined.Stirinnuts.Setaside.3.Topreparebread,weighor lightlyspoon9ouncesflour intodrymeasuringcups; levelwith a knife.Combine flour, baking soda, baking powder, and 1/2teaspoonsaltinabowl,stirringwellwithawhisk.Combine5tablespoonsbutterandgranulatedsugar ina largebowl;beatwithamixeratmedium-highspeeduntilwellblended.Addeggs,1atatime,beatingwellaftereachaddition;beatinvanilla.Beatingatlowspeed,addflourmixtureandbuttermilkalternatelytosugar mixture, beginning and ending with flour mixture; beat just untilcombined.Scrapehalfofbatter intoa9x5–inch loafpancoatedwithbakingspray; sprinkle with half of streusel mixture. Spread remaining batter overstreusel;swirl.Sprinkleremainingstreuselontopofbatter.Bakeat350°for50minutesoruntilawoodenpickinsertedincentercomesoutwithmoistcrumbsclinging. Cool 10 minutes in pan on a wire rack. Remove from pan; coolcompletelyonwirerack.Serves16(servingsize:1slice).CALORIES187;FAT6.7g(sat3.5g,mono1.8g,poly0.9g);PROTEIN3.9g;CARB27.9g;FIBER0.7g;CHOL47mg;IRON1mg;SODIUM200mg;CALC40mg

WHATTOCOOKRIGHTNOW

SCARY-GOODTREATSAdultsloveHalloweenaboutasmuchaskidsdo,andherearerecipestogetbothgroupsinanevenbetter,ghastlierframeofmind.OurBlackCatSandwich Cookies are a tasty blend of shortbread-like cookies with alayer of soft chocolate. Or, make the Chocolate-Toffee Apples, whichcombine the buttery richness of caramel appleswith the fun crunch ofcandiedones—twooldstandardstwistedtogether.Afterthekiddiesretireto inventory their candy haul, grown-ups can drink from our BlackCauldron—aspikedice-creamfloatthatbubblesandburbles.


Chocolate-ToffeeApplesHands-ontime:32min.Totaltime:1hr.

12smallHoneycrisporotherfirmredapples1cupchoppedpecans,toasted1cupgranulatedsugar2/3cuppackedbrownsugar1/4cupwater2tablespoonsbrownsugarcornsyrup2tablespoonsheavywhippingcream2tablespoonsbutter1/2teaspoonvanillaextract1/8teaspoonsalt2ouncesbittersweetchocolate,finelychopped

1.Rinseapples;drywelltoremovewaxyresidue.Insertacraftstickintostemendofeachapple.Placepecansinashallowdish.

2. Combine sugars and next 4 ingredients in a small, heavy saucepan overmedium-highheat,stirringjustuntilsugardissolves,andbringtoaboil.Cook,withoutstirring,untilacandythermometerreaches325°oruntilsyrupbeginstocaramelize.Removefromheat;stirinvanillaandsalt.3.Workingquicklywith1appleatatimeandholdingapplebyitsstick,dipincaramelmixture,tiltingpanandturningappletomostlycoatapple;allowexcesstodripoff.Quicklydipappleinpecans.Placeapple,sticksideup,onacoolingrack;letstanduntilset.Placechocolateinamicrowave-safedish;microwaveatHIGH1minuteoruntilmelted,stirringevery20secondsuntilsmooth.Drizzlechocolateoverapples.Letstanduntilset.Serves12(servingsize:1apple).CALORIES 311; FAT 11.7g (sat 3.4g, mono 4.5g, poly 2.2g); PROTEIN 1.6g; CARB 55.8g;FIBER4.8g;CHOL9mg;IRON0.6mg;SODIUM49mg;CALC29mgKidFriendly•MakeAhead

BlackCatSandwichCookiesHands-ontime:30min.Totaltime:1hr.25min.

Cookies:8ouncescakeflour(about2cups)1/2teaspoonsalt1/4teaspoonbakingpowder1cuppowderedsugar1/2cupbutter,softened2tablespoons2%reduced-fatmilk11/2teaspoonsvanillaextractFilling:11/2ouncesbittersweetchocolate,finelychopped2tablespoons2%reduced-fatmilk1/2cuppowderedsugar2tablespoonsDutchprocesscocoa

Dashofsalt

1.Preheatovento350°.2.To prepare cookies, weigh or lightly spoon flour into drymeasuring cups;levelwithaknife.Combineflour,1/2teaspoonsalt,andbakingpowder,stirringwith a whisk. Place powdered sugar and butter in a large bowl. Beat with amixer at medium-high speed until well blended. Add 2 tablespoonsmilk andvanilla;beat1minuteoruntilwell combined.Add flourmixture;beaton lowspeeduntiljustcombined.3. Shape dough into a 6-inch disk. Cover tightly with plastic wrap; chill 30minutes.Discardplastic.Rolldoughtoa1/4-inchthicknessonalightlyflouredsurface.Cutout36(2-inch)roundcookies,rerollingscrapsasnecessary.Usingasmall decorative cookie cutter, cut a cat-shaped opening in 18 rounds. Placecookies1inchapartonbakingsheetslinedwithparchmentpaper.Bakeat350°for14minutesoruntillightlybrowned.Coolonawirerack.4.Topreparefilling,combinechocolateand2tablespoonsmilkinamicrowave-safe dish; microwave at HIGH 1 minute or until melted, stirring every 15seconds. Stir just until smooth. Combine 1/2 cup powdered sugar, cocoa, anddashofsaltinabowl,stirringwellwithawhisk.Addchocolatemixturetosugarmixture; stir just until smooth. (Mixture will thicken as it cools.) Dividechocolatemixtureevenlyamong18wholecookies;spreadinathin,evenlayer.Top each cookie with a cut-out cookie. Serves 18 (serving size: 1 cookiesandwich).CALORIES156;FAT6.1g(sat3.7g,mono1.6g,poly0.3g);PROTEIN1.6g;CARB23.9g;FIBER0.5g;CHOL14mg;IRON1.3mg;SODIUM118mg;CALC12mgQuick&Easy

BlackCauldronPlace1/2cupvanillaicecreamineachof4tallglasses.Topeachservingwith1tablespoon vodka, 1 tablespoon brewed espresso, and 6 ounces oatmeal stoutbeer.Serveimmediately.Serves4(servingsize:1float).CALORIES 264;FAT 7.3g (sat 4.5g);SODIUM 60mgWELIKESAMUELSMITH’SOATMEALSTOUT IN THE CAULDRON. IF YOU WANT A MORE BITTER EDGE, YOU CAN TRY ACHOCOLATESTOUT.

RECIPEMAKEOVER

CHIPCHIPHOORAY!Theclassicchocolatechiptreatismadelighterandbetterwithbrownedbutter,darkchocolate,andwholegrains.

Thechocolatechipcookie—crisparoundtheedges,soft inthemiddle,withgooeypocketsofmeltychocolate—isanalmostperfecttreat.Andit’shardlyahugenutritionoffenderatjust200orsocaloriespercookie.Butwhocaneatjustone?Or,putanotherway,whatifyoucanhavethepleasuresoftheclassicwithabout half the fat and calories? That’s what we have delivered here, evensneaking in a few whole grains. And we did not skimp on the rich, butterycookieortheessentialminimumchip-per-cookieratio.

Saturated fat is cut by swapping in a little canola oil, which soaks up thatbrowned-butterygoodness.Whole-wheatflourgivesanuttytwist,andapinchofsalt balances the sweetness of two sugars. For the chocolate lover, we blendclassicsemisweetchipswithournewdark-chocolatefavorite,Hershey’sSpecialDark,foradoublehit.

THE BUTTER IS BROWNED TODRAW OUT A DEEPER, RICHERFLAVOR.

KidFriendly•Freezable•MakeAhead

Browned Butter Chocolate ChipCookiesHands-on time: 17min. Total time: 42min.Buttermoves fromnuttyandbrowntobitterandburnedquickly,sobesuretotakethepanofftheheatonceit turnsamber-brown.Tokeepcookiesfromspreading,makesurethecookiesheetiscompletelycoolbeforestartingthenextbatch.

6tablespoonsunsaltedbutter2tablespoonscanolaoil5.6ouncesall-purposeflour(about11/4cups)3.3ounceswhole-wheatflour(about3/4cup)1teaspoonbakingpowder1/2teaspoonkoshersalt3/4cuppackedlightbrownsugar2/3cupgranulatedsugar1/2teaspoonvanillaextract2largeeggs,lightlybeaten1/2cupsemisweetchocolatechips1/3cupdarkchocolatechips(suchasHershey’sSpecialDark)

1.Preheatovento375°.2.Heatbutter in a small saucepanovermediumheat; cook5minutesoruntilbrowned.Removefromheat;addoil.Setasidetocool.3.Weigh or lightly spoon flours into drymeasuring cups; levelwith a knife.Combine flours, baking powder, and salt, stirring with a whisk. Place buttermixture and sugars in a large bowl; beatwith amixer atmedium speed untilcombined. Add vanilla and eggs; beat until well blended. Add flour mixture,beatingatlowspeeduntiljustcombined.Stirinchocolatechips.4. Drop by level tablespoonfuls 2 inches apart onto baking sheets lined withparchment paper. Bake 12 minutes or until bottoms of cookies just begin tobrown.Coolslightly.Serves40(servingsize:1cookie).

CALORIES 96;FAT 4g (sat 2g,mono 1.2g, poly 0.4g);PROTEIN 1.2g;CARB 14.8g;FIBER0.6g;CHOL14mg;IRON0.5mg;SODIUM42mg;CALC14mg

CLASSIC

MAKEOVER




2gramssaturatedfat

9.6gramstotalfat 4gramstotalfat

THIS COOKIE DESERVES A GLASSOFICE-COLDMILK.

FORANIRRESISTIBLECOOKIE

BrownedButterLessbecomesmorewhenbuttergetsbrowned,whichampsuprichnessand nuttiness. A touch of canola oil comes in to save 3g sat fat percookie.

ABoostofWholeGrainsWeaddsomewhole-wheat flour tomakeabetter,morenutrient-densetreat.

ChocolateDuoWedevelopadeeper,moreintensechocolatepresencewithtwotypesofchips:classicsemisweetandrichdarkchocolate.

GLOBALPANTRY

COOLUSESFORFIERYSAMBAL

ByNaomiDuguid

Meet your new favorite hot sauce—with a range far wider than Asianapplications.

Sambal oelek (sometimes written “sambal ulek”) is a chile paste made ofpoundedor chopped fresh red cayenne chiles flavoredwith salt, a little sugar,andvinegar, butwithnogarlicor spices—so its taste is that ofpurehot chileessence. It’s originally from Indonesia, where a “sambal” is a chile-basedcondimentsauce(therearemanykindsofsambal),and“oelek”meansmortarorpoundedinamortar.

If you’vebought a jar of sambaloelek touse in IndonesianorotherAsianfood,you’llsoonfindithasaplaceinmanyotherpartsofyourrepertoire,fromsalads (see Carrot Salad with a Hit of Heat) to sandwiches. One fabulouseverydayuse thatwill haveyoubuyingmore in ahurry is inpeanutbutter oralmond butter sandwiches. (I also love it on cheddar cheese.) Spread the nutbutter on your bread or toast; then smear on a little sambal oelek. Top withanother slice of bread or toast, or eat open-faced: a very adult peanut buttersandwich!

Sambaloelek isalsoaversatilekitchen friend.Try tossing ina spoonful toaddpunchtoasoupor toa tomatosauceforpasta,or includesomewhenyouaremarinatingmeat(it’sparticularlydeliciousinamarinadeforlamb).Putsomeout as a condiment (in a small bowlwith a small spoon)with practically anymeal;itsfreshredcolorisverydecorative.


CarrotSaladwithaHitofHeatHands-ontime:10min.Totaltime:40min.Somelikecookedcarrots,while others prefer them grated tomake a crunchy salad. You can doeitherwiththisrecipe—justtosssteamedcarrotcoinswiththedressing.Isuggestamixof cilantroandmint,butyoucoulduse3 tablespoonsofjust oneor the other, if youwish;minced chives are anoptional extra.One teaspoon sambal gives subtle heat; two give a noticeable punch.You can also make this salad with boiled sweet potatoes, peeled andchoppedintobite-sizedchunks—adeliciousversion.

3tablespoonsextra-virginoliveoil1tablespoonfreshlemonjuice1teaspoonsambaloelek(groundfreshchilepaste)

4cupscoarselygratedcarrot(about1pound)3/8teaspoonkoshersalt2tablespoonschoppedfreshcilantro1tablespoonmincedfreshmint1tablespoonmincedfreshchives(optional)

1.Combinefirst3ingredientsinalargebowl,stirringwithawhisk.Addcarrotand salt; toss to coat. Let stand 30minutes. Just before serving, add cilantro,mint,andchives,ifdesired;tosstocombine.Serves4(servingsize:1cup).CALORIES 138; FAT 10.4g (sat 1.4g, mono 7.4g, poly 1.2g); PROTEIN 1.1g; CARB 11.5g;FIBER 3.2g;CHOL 0mg; IRON 0.4mg; SODIUM 259mg;CALC 39mg The sweetness of thecarrotsisbalancedbythefreshbiteofthesambaloelekandchoppedherbs.

FIVEMOREEVERYDAYUSESFORSAMBALOELEK

Keep inmind this stuff is prettypotent. If you’re sensitive toheat, startwithsmallamounts.1Dotontopofscrambledeggsoromelets,asyouwouldTabasco.2Deployitasyoursecretweaponforathree-orfour-alarmchili.3Mashitintosoftenedbuttertomakeafeistytoppingforbread,roastedvegetables,orsteak.4Stir intothemeatmixtureforburgersormeat loaf;doubletheheatbyaddingsometotheketchuptopping.5Wakeuppizzabyaddingsambaltothetomatosauce.

BUDGETCOOKING

FEED4FORLESSTHAN$10Dressupbasic riceorpastawithbig,boldsauces:spicy tomatocreamonpenne,roastedtomatilloonrice.

KidFriendly•Quick&Easy•MakeAhead

ChickenandOrzoSkilletDinnerHands-ontime:35min.Totaltime:35min.Combine4cupsromainelettucewith2tablespoonschoppedredonionandbottledvinaigretteforaquickside.

1 pound skinless, boneless chicken breast halves, cut into bite-sizedpieces

8cupswater12ouncesuncookedorzo2cupschoppedtomato(about2medium)2teaspoonsno-salt-addedtomatopaste1/2teaspoonsalt1/2teaspooncrushedredpepper1/4teaspoonblackpepper3cupsbabyspinachleaves3ouncesfetacheese,crumbled(about3/4cup)

1.Heatanonstickskilletovermedium-highheat.Addchicken.Sauté6minutes,turningtobrownallsides.Removechickenfrompan;keepwarm.2.Bring8cupswatertoaboilinalargesaucepan.Addorzo;cook8minutesoruntilorzoisaldente.Draininacolanderoverabowl,reserving1/4cupcookingliquid.3.Addreservedcookingliquid,choppedtomato,tomatopaste,1/2teaspoonsalt,and peppers to skillet; cook over medium-high heat 2 minutes. Add chicken,pasta,and3cupsspinachleaves,stirringuntilspinachwilts.Removefromheat;sprinklewithcheese.Serves4(servingsize:2cups).CALORIES 486; FAT 7.5g (sat 3.6g, mono 1.4g, poly 0.5g); PROTEIN 39.8g; CARB 62.6g;FIBER4.5g;CHOL85mg;IRON1.8mg;SODIUM641mg;CALC138mg

MakeAhead

Penne Rigate with Spicy Sausageand Zucchini in Tomato CreamSauceHands-ontime:25min.Totaltime:45min.

8ouncesuncookedpennerigatepasta6ounceshotturkeyItaliansausage,casingsremoved12 ounces zucchini, quartered lengthwise and cut into 1/2-inch

slices11/2teaspoonsdriedoregano1teaspoondriedthyme1/4teaspooncrushedredpepper3garliccloves,minced

Dashofsugar2tablespoonsredwinevinegar1(28-ounce)canno-salt-addedwholetomatoes2tablespoonsheavywhippingcream

Cookingspray3ouncespart-skimmozzarellacheese,shreddedanddivided(about

3/4cup)1ounceParmigiano-Reggianocheese,gratedanddivided(about1/4

cup)

1.Preheatovento375°.2.Cookpastaaccordingtopackagedirections,omittingsaltandfat.Drain;setaside.3.Heatalargenonstickskilletovermedium-highheat.Addsausagetopan,andsauté 5 minutes or until browned, stirring to crumble. Using a slotted spoon,remove sausage from pan.Wipe drippings from panwith a paper towel.Addzucchini to pan; sauté 3minutes or until crisp-tender, stirring frequently.Addoreganoandnext4ingredients;sauté1minute,stirringconstantly.Addvinegar;cook 30 seconds or until liquid evaporates. Drain tomatoes in a sieve over abowl, reserving 1 cup tomato liquid. Crush tomatoes with hands, and add tozucchinimixture.Addreserved1cuptomatoliquid;bringtoaboil.Reduceheat,and simmer 5 minutes, stirring occasionally. Remove pan from heat; stir incream.Addpastaandsausagetotomatomixture;stirtocombine.4.Spoonhalfofpastamixtureintoan11x7–inchglassorceramicbakingdish,or divide half evenly among 4 individual dishes coated with cooking spray.Sprinkle1ouncemozzarellaand2tablespoonsParmigiano-Reggianooverpasta.Top with remaining pasta mixture; sprinkle evenly with remaining 2 ouncesmozzarellaandremaining2tablespoonsParmigiano-Reggiano.Bakeat375°for20minutes or until browned and bubbly. Serves 4 (serving size: about 1 1/2cups).CALORIES 450;FAT 14.1g (sat 6.8g, mono 3.8g, poly 1.5g);PROTEIN 26.9g;CARB 55.6g;FIBER5g;CHOL60mg;IRON5.2mg;SODIUM508mg;CALC347mg

KITCHENSECRET:UNTANGLINGPASTA

For the busy cook, pastamakes a fastmeal—sauce and noodles cancookconcurrentlyandbecombinedjustbeforeserving.Butoncecooked,pastahasashortlifespan:Ifleftundressedorallowedtocooldown,the

shapesandstrandsclumptogether,creatingatangledmess.Tocombatthisproblem,somecooksliketotosspastawithoil,butthismethodgivesthepastaaslicksurface,makingitdifficultforbéchamelandragùtoclingto each bite. Instead, simply rinse clumpy pasta under hot tap water,tousling it with fingers or tongs to loosen knots and break up clusters.Drain,andimmediatelytosswithsauce.

MakeAhead

Roasted Chili Verde with Pork andRiceHands-on time: 40 min. Total time: 1 hr. 25 min. Charring thetomatillosgivesthisverdesauceasmokyflavor.

11/2poundstomatillos,husksandstemsremoved

Cookingspray1cupchoppedonion,divided1/4cupchoppedcilantroleaves1teaspoonsugar2garliccloves,chopped1jalapeñopepper,chopped2tablespoonscanolaoil,divided1poundbonelessporkshoulder(Bostonbutt),trimmed,cutinto1-

inchpieces1/2teaspoonkoshersalt,divided1/4teaspoonblackpepper1cupuncookedlong-grainrice1(10-ounce)canmilddicedtomatoesandgreenchiles,undrained1cupwater1jalapeñopepper,sliced(optional)Cilantroleaves(optional)

1.Preheatbroilertohigh.2.Placetomatillosonabakingsheetorjelly-rollpancoatedwithcookingspray.Broil8inchesfrombroiler15minutesoruntilskinsblackenandtomatillosaresoft.3.Placetomatillos,panjuices,3/4cuponion,andnext4ingredientsinablenderorafoodprocessor;processuntilsauceisalmostsmooth.4.HeataDutchovenovermedium-highheat.Add1tablespoonoiltopan;swirltocoat.Sprinkleporkevenlywith1/4teaspoonsaltandblackpepper.Addporktopan.Sauté6minutes,turningtobrownonallsides.Addtomatillomixturetopan;bringtoaboil.Cover,reduceheat,andsimmer1houroruntilporkisverytender,stirringoccasionally.5.Heat a large saucepanovermedium-highheat.Add remaining1 tablespoonoiltopan;swirltocoat.Addremaining1/4cuponion;sauté2minutesoruntilsoft.Addrice;sauté3minutes,stirringfrequently.Addremaining1/4teaspoonsalt, tomatoes, and 1 cupwater to pan; bring to a boil. Cover and simmer 15minutes or until liquid evaporates and rice is tender; do not stir. Divide rice

among4plates.Topwithporkmixture;garnishwithslicedjalapeñoandcilantroleaves,ifdesired.Serves4(servingsize:about3/4cupchiliverdeand1/2cuprice).CALORIES 496;FAT 17.4g (sat 3.7g, mono 8.5g, poly 3.7g);PROTEIN 28.3g;CARB 56.1g;FIBER5.3g;CHOL76mg;IRON5mg;SODIUM585mg;CALC68mgKID-FRIENDLYCOOKING

MATISSESTIRSUPACLASSICOurkidinthekitchencharmsapickyeaterandoffersusafewpointers.

We asked Matisse Reid, our favorite 11-year-old foodie, to tackle arisotto.

—PhoebeWu

“Today, I cookedTomatoandMozzarellaRisotto. I invitedmy friendAlex tocomeover.IwasexcitedtousemynewbagofArboriorice.Therecipeisprettytime-consuming, sowewereabit bored stirring the rice even thoughwe tookturns—whatcanIsay,we’rekids!Alex isprettypickywhen itcomes to food(shedoesn’tusually likegarlic,onion,orspinach),butshe liked thisdish.Shethoughtthatittastedabitlikelasagna,anditdoes.Itwasalittlebitblandformytaste, so thenext timeImake it, Imightusespicycanned tomatoes insteadofregulartomatoesorchickenstockinsteadofvegetablestocktoaddmoreflavor.Overall,thisrecipewaseasytomakeandisagreatdishtoeatonitsownorasaside.”

TESTTHERICETOMAKESUREIT’SCOOKED—YOU MAY NEED MOREVEGETABLEBROTHIFIT’SNOT.


TomatoandMozzarellaRisottoHands-ontime:32min.Totaltime:32min.

31/4cupsorganicvegetablebroth1tablespoonunsaltedbutter1/2cupfinelychoppedonion1tablespoonmincedgarlic11/4cupsuncookedArboriorice3/4cupcannedcrushedtomatoes2ounceschoppedfreshmozzarellacheese(about1/2cup)1/4teaspoonblackpepper1/8teaspoonkoshersalt2cupstornfreshbabyspinach1/4cupfinelychoppedfreshbasil4teaspoonsextra-virginoliveoil,divided

1.Bringvegetablebrothtoasimmerinamediumsaucepan(donotboil).Keepwarmoverlowheat.2.Meltbutter ina large saucepanovermediumheat.Addonionandgarlic topan;sauté2minutesoruntilonionistender,stirringfrequently.Addricetopan;cook 1minute, stirring constantly.Add 1/2 cup broth to ricemixture; cook 5minutes or until liquid is nearly absorbed, stirring constantly.Reserve1/3 cupbroth. Add remaining broth, 1/4 cup at a time, stirring constantly until eachportionofbrothisabsorbedbeforeaddingthenext(about22minutestotal).Stirin tomatoes, and cook1minute.Add cheese, pepper, and salt to ricemixture,stirringconstantlyuntilcheesemelts.Removefromheat,andstirinreserved1/3cup broth, spinach, and basil. Place 1 cup risotto in each of 4 shallow bowls.Drizzle1teaspoonoilovereachserving.Serves4.CALORIES 362; FAT 11.5g (sat 4.5g, mono 4.1g, poly 0.6g); PROTEIN 8.8g; CARB 57.5g;FIBER4.4g;CHOL19mg;IRON1.4mg;SODIUM599mg;CALC113mgTHEVERDICT

ALEX(AGE11)

Thisscoreisprettygood,consideringshewasnotimpressedwithsomeoftheingredients!6/10

MATISSEI’dgivethisan8/10or9/10withspicytomatoes.6/10

KICK UP THE HEAT: MATISSESUGGESTS USING SPICY CANNEDTOMATOESTOADDMOREFLAVOR.

SUPERFASTKid-FriendlyEdition!Thebluntestjudgmentsalwayscomefromthekids’sideofthetable.Weinvitedatastingpanel,ages5to13,totelluswhichfastentréesmadethegrade.

The

SHOPPINGLIST

ItalianSausageHoagies

Prechoppedonion

GarlicRedbellpepper(1)2-ouncehoagierolls(4)Lower-sodiummarinarasauceSweetturkeyItaliansausage(9ounces)Shreddedpart-skimmozzarellacheese(2.25ounces)


ItalianSausageHoagies4(2-ounce)hoagierolls,halvedlengthwise9ouncessweetturkeyItaliansausage,cutinto1-inch-thickpieces1/2cupprechoppedonion1teaspoonmincedgarlic1cuplower-sodiummarinarasauce(suchasAmy’s)1smallredbellpepper,thinlysliced1/4teaspoonfreshlygroundblackpepper2.25ouncesshreddedpart-skimmozzarellacheese(about1/2cup)

1.Preheatbroilertohigh.2.Hollowouttophalvesofrolls.Arrangerolls,cutsidesup,onabakingsheet.Broil11/2minutesoruntiltoasted.Setaside.3.Heat a large skillet over medium-high heat. Add sausage to pan; cook 2minutes or until lightly browned, stirring occasionally. Add onion and garlic;cook 1minute. Addmarinara, bell pepper, and black pepper; bring to a boil.Reduceheat,andsimmer6minutesoruntilbellpepperiscrisp-tender.4.Arrangeabout3/4cupsausagemixtureoverbottomhalfofeachroll;sprinkleeachservingwithabout2 tablespoonscheese.Placeonabakingsheet;broil2minutes or until cheesemelts. Topwith top halves of rolls. Serves 4 (servingsize:1hoagie).CALORIES309;FAT7g(sat4.4g,mono0.9g,poly0.1g);PROTEIN20.7g;CARB28.5g;FIBER2.5g;CHOL51mg;IRON1.8mg;SODIUM588mg;CALC182mg“ITTASTESLIKEMEATBALLS.IWANTANOTHERONE!”EVAN,AGE9

THEVERDICTThe hearty filling garnered rave reviews from our kid panel, andEvan,whousuallyavoidsvegetables,didn’tevennoticetheslicedbellpepper.

The

SHOPPINGLIST

BeefandBroccoliBowlBroccoliflorets(2cups)Redonion(1)

Carrots

GreenonionsBoil-in-baglong-grainrice(1[31/2-ounce]bag)Lower-sodiumsoysauce

Cornstarch

Hoisinsauce

Canolaoil

DarksesameoilBonelesssirloinsteak(12ounces)


BeefandBroccoliBowl1(31/2-ounce)bagboil-in-baglong-grainrice1/4cuplower-sodiumsoysauce1tablespooncornstarch1tablespoonhoisinsauce1(12-ounce)bonelesssirloinsteak,cutintothinstrips2teaspoonscanolaoil2cupsbroccoliflorets1cupverticallyslicedredonion1cupchoppedcarrot1/2cupwater2teaspoonsdarksesameoil1/3cupslicedgreenonions

1.Cookriceaccordingtopackagedirections.2.Combinesoysauce,cornstarch,andhoisininamediumbowl.Addbeef;tosstocoat.Heatalargeskilletoverhighheat.Addoiltopan;swirltocoat.Removebeef, reservingmarinade. Add beef to pan; cook 2minutes or until browned,stirring occasionally. Remove beef from pan. Add broccoli and next 4ingredients to pan; cook 4 minutes or until broccoli is crisp-tender, stirringoccasionally.Addreservedmarinadetopan;bringtoaboil.Cook1minute.Addbeef to pan; cook 1 minute or until thoroughly heated. Sprinkle with greenonions.Serveoverrice.Serves4(servingsize:1cupstir-fryandabout1/2cuprice).CALORIES311;FAT9.3g(sat2g,mono3.9g,poly2g);PROTEIN23.5g;CARB32.5g;FIBER3g;CHOL 36mg; IRON 3.2mg;SODIUM 529mg;CALC 71mg “THATWASTHEBESTTHINGI’VEEVERHADINMYLIFE!”GRADIE,AGE6

THEVERDICTThisstir-frywasahit,andseveraltastersevenwentbackforseconds.Aflavorful sweet-salty sauce helpsmake the veggie-packed dish easy tolove.“Thejuicecomingfromthemeatisreallygood!”reportedJohn.

PREPPOINTERSVary the vegetables to appeal to tastes. Snow peas, green beans, orleafy greens such as spinachwould allwork nicely here.Young cookswillalsoenjoymeasuringoutthemarinadeingredients.

The

SHOPPINGLIST

ChickenandVegetableSoupOnion(1)

Carrots

Garlic

FreshthymeGreenbeans(5ounces)Extra-virginoliveoilFat-free,lower-sodiumchickenbroth(3cups)

14.5-ouncecanno-salt-added,fire-roasteddicedtomatoes

Orzoorpastina(tinystar-shapedpasta)

RotisseriechickenbreastParmesancheese(2ounces)


ChickenandVegetableSoup11/2tablespoonsextra-virginoliveoil1cupchoppedonion1/2cupchoppedcarrot1tablespoonmincedfreshgarlic1/2teaspoonblackpepper1/4teaspoonsalt1thymesprig3cupsfat-free,lower-sodiumchickenbroth1 (14.5-ounce) can no-salt-added, fire-roasted diced tomatoes,

undrained1/2 cup uncooked orzo (rice-shaped pasta) or pastina (tiny star-

shapedpasta)5ouncesgreenbeans,cutinto1-inchpieces(about1cup)1cupshreddedskinless,bonelessrotisseriechickenbreast2ouncesfreshParmesancheese,grated(about1/2cup)

1.HeataDutchovenovermedium-highheat.Addoiltopan;swirltocoat.Addonionandnext5 ingredients topan;sauté4minutes.Addbrothandtomatoes;bring to a boil. Add pasta and beans; cook 5 minutes. Stir in chicken, andsprinklewithcheese.Discard thyme.Serves6 (servingsize:1cupsoupand4teaspoonscheese).CALORIES 257; FAT 7.3g (sat 2.5g, mono 3.5g, poly 0.6g); PROTEIN 15.4g; CARB 32.8g;FIBER 3g;CHOL 25mg; IRON 2mg; SODIUM 552mg;CALC 145mg “THIS SOUPWAS MYFAVORITE—IREALLYLIKEALLTHEVEGETABLESINIT.”MINA,AGE10

THEVERDICTForadventuresomeeaters likeMina, this soupwasawelcomechangefrom the usual chicken noodle. A variety of veggies and the shreddedchickenkeptourtastersinterested.

PREPPOINTERSTinypasta starswill up the fun factor.Or try orzo, alphabet, ditalini, oranother small pasta. Swap in your kids’ favorite veggies—spinach orzucchini are good options. Don’t skip the nutty Parmesan, which addsextradepthtothesoup’sbroth.

The

SHOPPINGLIST

RaspberryChocolateParfaitsFreshraspberries(2[6-ounce]packages)

SugarBittersweetchocolate(1ounce)

Freshorangejuice

VanillafrozenGreekyogurt


RaspberryChocolateParfaits2(6-ounce)packagesfreshraspberries,divided1/4cupsugar2tablespoonsfreshorangejuice1cupvanillafrozenGreekyogurt1ounceshavedbittersweetchocolate(about1/4cup)

1. Combine 1 package raspberries, sugar, and juice in a small saucepan overmedium-highheat;bringtoaboil.Reduceheat,andsimmer8minutes,stirringoccasionallytobreakupberries.Placeraspberrymixtureandremainingpackageraspberriesinamediumbowl;cool5minutesinfreezer.2. Place 2 tablespoons yogurt in each of 4 glasses. Top each serving with 3tablespoons raspberrymixture and11/2 teaspoons chocolate shavings.Repeatprocedure with remaining 1/2 cup yogurt, 3/4 cup raspberry mixture, and 2tablespoonschocolate.Serves4(servingsize:1parfait).CALORIES198;FAT3.2g(sat1.7g,mono0.1g,poly0.3g);PROTEIN5.9g;CARB38.9g;FIBER6.2g;CHOL3mg;IRON1.1mg;SODIUM31mg;CALC26mg“MOM,CANYOUMAKETHISATHOME?”MACLAINE,AGE5

THEVERDICTSweetraspberriesandcreamyfrozenyogurtreplacetraditionalicecream—amuch lower-fat swap that went unnoticed byMaclaine, one of ourtoughestcritics.

The

SHOPPINGLIST

Panko-CrustedFishSticksPanko(Japanesebreadcrumbs)

Canolaoil

CanolamayonnaiseBread-and-butterpickles

Capers2%reduced-fatmilkLargeeggs(2)

LightsourcreamHalibutfillets(1pound)


Panko-CrustedFishSticks1tablespoon2%reduced-fatmilk2largeeggs,lightlybeaten1poundhalibutfillets,cutinto20(1-inch)strips1cuppanko(Japanesebreadcrumbs)3/8teaspoonkoshersalt,divided3/8teaspoonfreshlygroundblackpepper,divided2tablespoonscanolaoil,divided1/4cuplightsourcream3tablespoonscanolamayonnaise2tablespoonsfinelychoppedbread-and-butterpickles2teaspoonsmincedcapers

1.Combinemilkandeggsinalargebowl;stirwithawhisk.Addfish,andtossgentlytocoat.Placepanko,1/4teaspoonsalt,and1/4teaspoonpepperinalargezip-topbag.Addfishtopankomixture;sealbag.Shakebaggentlytocoatfish.2.Heatalargenonstickskilletovermedium-highheat.Add1tablespoonoiltopan; swirl to coat. Add half of fish; cook 4 minutes or until done, turningoccasionally tobrownallsides.Repeatprocedurewithremaining1 tablespoonoilandremainingfish.3. Combine sour cream, mayonnaise, pickles, capers, remaining 1/8 teaspoonsalt,andremaining1/8teaspoonpepperinasmallbowl.Servesaucewithfish.Serves4(servingsize:5fishsticksandabout11/2tablespoonssauce).CALORIES 382; FAT 22.1g (sat 2.9g, mono 12g, poly 5.9g);PROTEIN 29.5g;CARB 13.2g;FIBER 0.6g; CHOL 136mg; IRON 1.5mg; SODIUM 463mg; CALC 97mg “THE HOMEMADETARTARSAUCEISSURPRISINGLYGOOD!”JOHN,AGE13

PREPPOINTERSYoungcookswillenjoybreading the fishsticksandstirring together thetartarsauce.Lookforwild-caughtPacifichalibutatyour fishcounter forthe most sustainable choice. Avoid Atlantic halibut. For tilapia, buyAmericanfarm-raised.

THEVERDICTWetriedthisrecipefirstwithcod,amoredelicatefish.John,ouroldesttaster, liked the flavor but thought the fish was “really squishy.” Weswapped out cod for halibut, equally mild but much firmer. A lessexpensivealternativewouldbetilapia.

DINNERTONIGHTFastweeknightmenusfromtheCookingLightTestKitchen.

The

SHOPPINGLIST

RoastedChickenThighswithMustard-ThymeSauce

OliveoilBone-inchickenthighs(21/2pounds)

ButterOnion(1)

FreshthymeNo-salt-addedchickenstock

Flour

Dijonmustard

RoastedPotatoesandGreenBeansFingerlingpotatoes(1pound)Haricotsverts(10ounces)

Oliveoil

Garlic

The

GAMEPLAN

Whileovenpreheats:•Brownchicken.•Preppotatoesandbeans.

Whilechickenandvegetablesroast:•Choponionandthyme.


Roasted Chicken Thighs withMustard-ThymeSaucewithRoastedPotatoes and Green Beans KidTweak:Addalittlehoneytothepansauce. Crowd Pleaser: High-temproastingmakes theskinsFrench-frycrisp.1tablespoonoliveoil8bone-inchickenthighs,skinned(about21/2pounds)1/2teaspoonsalt,divided1/2teaspoonfreshlygroundblackpepper,divided1tablespoonbutter1/2cupchoppedonion2teaspoonschoppedfreshthyme1cupno-salt-addedchickenstock(suchasSwanson),divided4teaspoonsflour1teaspoonDijonmustard

1.Preheatovento425°.2.Heatalargenonstickskilletovermedium-highheat.Addoiltopan;swirltocoat. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Addchickentopan;cook4minutesoneachsideoruntil lightlybrowned.Removechickenfrompan;placeinan11x7–inchglassorceramicbakingdish.Bakeat425°for16minutesoruntilathermometerregisters165°.Removechickenfromdish;reservedrippings.3.Returnskillettomedium-highheat.Addbutter;swirltocoat.Addonionandthyme;sauté5minutesoruntiltender.Combine3tablespoonsstockandflourinasmallbowl,stirringwithawhiskuntilsmooth.Addflourmixture,remainingstock,andreserveddrippingstopan,scrapingpantoloosenbrownedbits.Bringtoaboil,andcook2minutesoruntilslightlythickened.Removefromheat,andaddmustard, remaining1/4 teaspoon salt, and remaining1/4 teaspoonpepper,stirringwithawhisk.Servesaucewithchicken.Serves4(servingsize:2thighsand3tablespoonssauce).CALORIES 246; FAT 11.7g (sat 3.7g, mono 4.9g, poly 1.8g); PROTEIN 28.9g; CARB 4.6g;FIBER0.5g;CHOL122mg;IRON1.8mg;SODIUM498mg;CALC27mg

FortheRoastedPotatoesandGreenBeans:Preheat oven to 425°. Combine 1 tablespoon olive oil; 1/4 teaspoon salt; 1/4teaspoon black pepper; 1 pound fingerling potatoes, halved lengthwise; 10ounces trimmedharicots verts; and 2 thinly sliced garlic cloves on a jelly-rollpancoatedwithcookingspray;tosstocoat.Bakeat425°onbottomrackfor25minutes,stirringonce.Serves4(servingsize:1cup).CALORIES145;FAT3.7g(sat0.5g);SODIUM158mgTECHNIQUETIP:LETTINGTHESTOCKMIXTURECOOKDOWNTHICKENSTHESAUCE.

The

SHOPPINGLIST

AppleandRosemaryPorkRoulade

Oliveoil(8-ounce)packageprechoppedonion(1)

Fujiapple

Garlic

Freshrosemary

Cidervinegar(1-pound)porktenderloin

UnfilteredappleciderNo-salt-addedchickenstock

Dijonmustard

RoastedBrusselsSprouts

Hazelnuts

Canolaoil

MaplesyrupBrusselssprouts(1pound)

The

GAMEPLAN

Whileovenpreheats:•Cookapplemixture.•PrepareBrusselssprouts.

Whileapplemixturecools:•RoastBrusselssprouts.•Cutopenandflattenpork.


Apple andRosemaryPorkRouladewithRoastedBrusselsSproutsFeedAFamily:SubstitutegreenbeansforbitterBrusselssprouts.PrepPointer:Cutporkopen,andthenagainfromthemiddleoutward.

1teaspoonoliveoil3/4cupprechoppedonion3/4cupchoppedFujiapple2teaspoonsmincedfreshgarlic1tablespooncidervinegar1teaspoonchoppedfreshrosemary1(1-pound)porktenderloin,trimmed1/2teaspoonkoshersalt,divided1/4teaspoonfreshlygroundblackpepper

Cookingspray1/3cupno-salt-addedchickenstock(suchasSwanson)3tablespoonsunfilteredapplecider1teaspoonDijonmustard

1.Preheatovento425°.2.Heatalargeovenproofskilletovermedium-highheat.Addoil;swirltocoat.Addonion,apple,andgarlic;sauté5minutesoruntil tender.Addvinegarandrosemary;cook1minute.Placeapplemixtureinasmallbowl.Wipepanclean.3. Slice pork lengthwise, cutting to, but not through, other side.Open halves,layingporkflat.Startingfromthecenter,sliceeachhalflengthwise,cuttingto,butnot through,other side;opensopork is flat.Placeplasticwrapoverpork;poundtoaneventhicknessusingameatmalletorsmallheavyskillet.Sprinkleevenlywith3/8teaspoonsaltandpepper.Spreadapplemixtureonpork.Rollup,jelly-rollfashion.4. Return pan tomedium-high heat. Coat panwith cooking spray. Add pork,seam side down; cook 4 minutes or until browned, carefully turningoccasionally. Place pan in oven. Bake at 425° for 15 minutes or until athermometer inserted in the center registers 145°. Remove pork from pan; letstand5minutesbeforeslicing.5.Returnpantomedium-highheat;addstock,cider,mustard,andremaining1/8teaspoonsalt,stirringwithawhisk.Bringtoaboil;cook2minutes.Serveoverpork.Serves4(servingsize:about3ouncesporkand2tablespoonssauce).CALORIES181;FAT4.1g(sat1g,mono1.7g,poly0.6g);PROTEIN24.7g;CARB9.6g;FIBER1g;CHOL74mg;IRON1.3mg;SODIUM343mg;CALC17mg

FortheRoastedBrusselsSprouts:Preheatovento425°.Combine1/4cupchoppedhazelnuts,2 teaspoonscanolaoil,11/2 teaspoonsmaplesyrup,1/2 teaspoonblackpepper,1/4 teaspoonsalt,and 1 pound halvedBrussels sprouts on a jelly-roll pan. Bake at 425° for 17minutes,stirringonce.Serves4(servingsize:about1/2cup).CALORIES 122; FAT 7.1g (sat 0.6g); SODIUM 176mg KID-FRIENDLY: CIDER ADDS ANEXTRABURSTOFSWEETAPPLEFLAVOR.

The

SHOPPINGLIST

Poblano-TurkeySausageChili

Canolaoil(8-ounce)packageprechoppedonion(1)

Garlic8ouncessweetturkeyItaliansausage

Chilipowder

Driedoregano

GroundcuminPoblanochiles(2)

BayleafNo-salt-addedchickenstock28-ouncecandicedtomatoes15-ouncecanno-salt-addedblackbeans15-ouncecanno-salt-addedpintobeans

Flour

FreshcilantroReduced-fatsourcreamRadishes(optional)

CornBreadSticks

Flour

Cornmeal

BakingpowderReduced-fatbuttermilk

Butter

CanolaoilLargeegg(1)

The

GAMEPLAN

Whileovenpreheats:•Preparechili.

Whilechilisimmers:•Makecornbreadbatter.•Bakecornbread.

Quick&Easy•MakeAhead

Poblano–TurkeySausageChili withCornBreadSticksFamily-Friendly:Usemildergreenbellpeppersinplaceofpoblanos.Kid-Pleaser:Cornbreadstickmoldsmakefunshapes.Make-AheadTip:Cookandfreezethechiliuptotwomonthsinadvance.

2teaspoonscanolaoil1cupprechoppedonion1tablespoonmincedfreshgarlic8ouncessweetturkeyItaliansausage1tablespoonchilipowder1/2teaspoondriedoregano1/2teaspoongroundcumin2poblanochiles,seededandfinelychopped1bayleaf1 cup plus 2 tablespoons no-salt-added chicken stock (such as

Swanson),divided1(28-ounce)candicedtomatoes,undrained1(15-ounce)canno-salt-addedblackbeans,rinsedanddrained1(15-ounce)canno-salt-addedpintobeans,rinsedanddrained

2tablespoonsall-purposeflour1/2cupcoarselychoppedfreshcilantro1/2teaspoonfreshlygroundblackpepper1/4cupreduced-fatsourcreamSlicedradishes(optional)

1.HeatalargeDutchovenovermedium-highheat.Addoiltopan;swirltocoat.Addonionandgarlic;sauté4minutesoruntilbrowned.Removecasingsfromsausage;addsausagetopan.Stirinchilipowder,oregano,cumin,poblanos,andbay leaf; cook 4 minutes or until sausage is browned, stirring to crumblesausage.2. Add 1 cup stock, tomatoes, and beans. Bring to a boil; reduce heat, andsimmer25minutesoruntil slightly thickened.Combine flourand remaining2tablespoons stock ina smallbowl, stirringwithawhisk to forma slurry.Addslurry to chili, stirring with a whisk. Bring to a boil; cook 1 minute or untilthickened.Removefromheat;stirincilantroandblackpepper.Discardbayleaf.Serve with sour cream and sliced radishes, if desired. Serves 6 (serving size:about1cupchiliand2teaspoonssourcream).CALORIES 218; FAT 3.5g (sat 1.7g, mono 1.3g, poly 0.5g); PROTEIN 14.3g; CARB 25.7g;FIBER5.7g;CHOL29mg;IRON2.4mg;SODIUM449mg;CALC132mg

FortheCornBreadSticks:Placeacast-ironcornbreadstickmoldpaninoven.Preheatovento400°.Weighorlightlyspoon3ouncesall-purposeflour(about2/3cup)intoadrymeasuringcup; level with a knife. Combine flour, 1/2 cup cornmeal, 1 teaspoon bakingpowder, and 1/4 teaspoon salt. Stir in 1/2 cup reduced-fat buttermilk, 1tablespoon melted butter, 1 tablespoon canola oil, and 1 large egg, beaten.Removepanfromoven;dividebatteramong6cornbreadstickmolds.Bakeat400° for12minutesoruntil lightlybrownedon top.Serves6 (serving size: 1cornbreadstick).CALORIES161;FAT5.7g(sat2.1g);SODIUM209mg

The

SHOPPINGLIST

SpicedLentilsandPoachedEggs

Driedsmallredlentils

Bayleaf

OliveoilOnion(1)Tomatoes(2)

Currypowder

Groundcumin

Groundredpepper

Garlic

WhitevinegarEggs(4)Plainlow-fatGreekyogurt

Freshcilantro

Cumin-ScentedCarrotsBabycarrots(1pound)

Oliveoil

Groundcumin

The

GAMEPLAN

Whilegrillpreheats:•Cooklentils.•Whilecarrotsroast:•Sautéveggies.•Poacheggs.


Spiced Lentils and Poached EggswithCumin-ScentedCarrotsFeedAFamily:Adultsandkidscanenjoyeggsfordinner.ShoppingTip:Lookforredlentilsinthericeandgrainsaisle.

1cupdriedsmallredlentils3cupswater1bayleaf2teaspoonsoliveoil1cupchoppedonion1cupchoppedtomato1teaspooncurrypowder1/4teaspoongroundcumin1/2teaspoonsalt,divided1/8teaspoongroundredpepper1garlicclove,minced1tablespoonwhitevinegar4largeeggs1/4teaspoonfreshlygroundblackpepper1/4cupplainlow-fatGreekyogurt

2tablespoonschoppedfreshcilantro

1.Combinefirst3ingredientsinalargesaucepan.Bringtoaboil.Cover,reduceheat,andsimmer20minutesoruntillentilsaretender.Drain;discardbayleaf.2.Heatanonstickskilletovermedium-highheat.Addoiltopan;swirltocoat.Add onion and tomato; sauté 8 minutes or until onion is tender. Add curry,cumin, 1/4 teaspoon salt, red pepper, and garlic; sauté 2minutes.Add lentils;cook1minute.Removefromheat.3.Addwater to a large skillet, filling two-thirds full; bring to a boil. Reduceheat; simmer.Add vinegar to pan. Break eggs into custard cups.Gently poureggs into pan; cook 3 minutes or until desired degree of doneness. Carefullyremoveeggsfrompanusingaslottedspoon.Placeabout3/4cuplentilmixtureoneachof4plates;topeachservingwith1poachedegg.Sprinkleevenlywithremaining 1/4 teaspoon salt and black pepper. Top each serving with 1tablespoonyogurtand11/2teaspoonscilantro.Serves4.CALORIES 291; FAT 6.8g (sat 1.7g, mono 3.6g, poly 1.1g); PROTEIN 20.5g; CARB 35.1g;FIBER4g;CHOL181mg;IRON2.7mg;SODIUM379mg;CALC74mg

FortheCumin-ScentedCarrots:Preheat oven to 425°. Combine 2 teaspoons olive oil; 1/4 teaspoon salt; 1/8teaspoon ground cumin; and 1 pound peeled, trimmed baby carrots, halvedlengthwise. Bake at 425° for 15minutes or until tender and lightly browned.Serves4(servingsize:about1/2cup).CALORIES 74; FAT 2.3g (sat 0.3g); SODIUM 208mg Kid Tweak: Omit the curry powder formilderlentils.

OOPS!

YOUR SOUP SPORTS AN OILSLICKAlittlepotmaneuveringhelpsyougetridofthegrease.

Whenabowlofsoupleaveslipsasslickasifthey’djustbeenslatheredwithbalm,it’sabummer.Thisproblemoccursmostoftenwithbrothy,meatysoups,such as chickennoodle andbeefbarley.Fat from themeat—alongwithoil orbutterusedtosautétheveggies—risesasthebrothsimmers.Theproblemcomeswhenthisfatisn’tremoved.Butevenifyoustandwithyourskimmingspoonatthereadyortrythemessyandpotentiallyscaldingtrickofdabbingthesurfacewithapapertowel,youmaystillleaveenoughgreasetheretoannoy.

Thesolution:Skimsmarter.Movethesouppothalfwayofftheburnerevery15minutesorso,andskimfromtheedgethat’stiltedofftheheat.Impuritiesandfatgatheratthecoolestspot—inthiscase,thesideofthepanofftheburner.Tiltthepanslightlyasyouskimtoavoidtakingofftoomuchbroth.Simmerthesoupgently, and never boil: That just churns fat into the broth, making an oily,

unappetizingemulsion.Iftimeallows,chillthesoupovernight.Fatwillsolidifyontop;simplyspoonitoffbeforeyoureheat.

TizianaAgnelloElanaBethAltmanPattyAlvarezSangAnSimonAndrewsAlisonAttenboroughCharlotteAutryJohnnyAutryIainBagwellLisaBellAmyBerkleyRoscoeBetsillMarkBittmanRichardBlaisJeremyBolenDavidBonomPhilippaBrathwaiteDorisBrautiganKatherineBrooking,RDLeviBrownChristineBurnsRudalevigeMaureenCallahan,MS,RDMaryClaytonCarlCalebChanceyKatherineCobbsHelenaCorzanRuthCousineauNigelCoxHelenCrowtherLisaDalsimerClaudiaDeAlmeidaMaryDrennenThomDriverAbbyDuchinDincesNaomiDuguidMelanieDuneaKatieDunnDerekEngKarenEvansMicheleFaroMelFerroColeMollyFindlayAllisonFishmanCarolineFordRozanneGoldEvelynGoodHeloiseGoodman

CONTRIBUTORS

VictoriaGranofChristopherGriffithRachelHaasChristopherHirsheimerDanielaHritcuDennisHuynhLaurynIshakLizaJernowKateJohnsonTeliaJohnsonScottJonesWendyKalenJeanneKelleyAnaKellyJamieKimmJessicaLandyFrancesLargeman-Roth,RDBarbaraLauterbachKarenLevinJ.KenjiLopez-AltLindseyLowerNaiLeeLumIvyManningPhilMansfieldErikMarinovichClaudiaP.MarulandaGunterMarxPhotography/CorbisJoeMcKendry

JillMelton,MS,RDJackieMills,MS,RDKristaAckerbloomMontgomeryJackieNewgent

MarcusNilssonVioletOonKateParhamLarainePerriMargePerryJoséPicayoConPoulousStevenRaichlenNicoleReesGretchenRobertsLucindaRogersLeighAnnRossChristineBurnsRudalevigeAmeliaSaltsmanMarkScarbroughBernardScharfRobertSchuellerJeffreySeldenMaryBrittonSenseneyPatriciaWeigelShannonMarciaWhyteSmartSarahSmartSusanSugarmanPeterTannenbaum

JenniferTaylorKiyoshiTogashiKenjiTomaLaraTomlinFrancescoTonelliJohnVonPamerLaurenWadeJasonWallisBruceWeinsteinHannahWhitakerScottWhiteBrianWoodcockRomuloYanesDreaZacharenkoLauraZapalowskiTanyaZuckerbrot,RD

NUTRITIONALANALYSIS

WhattheNumbersMeanForYouGlanceattheendofanyCookingLightrecipe,andyou’llseehowcommittedwearetohelpingyoumake thebestof today’s light cooking.With chefs, registereddietitians,homeeconomists,and a computer system that analyzes every ingredient we use, Cooking Light gives youauthoritativedietarydetaillikenoothermagazine.Wegotosuchlengthssoyoucanseehowourrecipesfitintoyourhealthfuleatingplan.Ifyou’retryingtoloseweight,thecalorieandfatfigureswill probably help most. But if you’re keeping a close eye on the sodium, cholesterol, andsaturated fat inyourdiet,weprovide thosenumbers, too.Andbecausemanywomendon’tgetenoughironorcalcium,wecanhelpthere,aswell.Finally,there’safiberanalysisforthoseofuswhodon’tgetenoughroughage.

Here’sahelpfulguidetoputournutritionalanalysisnumbersintoperspective.Remember,onesize doesn’t fit all, so take your lifestyle, age, and circumstances into consideration whendetermining your nutrition needs. For example, pregnant or breast-feeding women need moreprotein,calories,andcalcium.Andwomenolderthan50need1,200mgofcalciumdaily,200mgmorethantheamountrecommendedforyoungerwomen.

METRICEQUIVALENTSThe information in the following charts is provided to help cooks outside the United Statessuccessfullyusetherecipesinthisbook.Allequivalentsareapproximate.

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Cooking Light Annual Recipes 2013: Every Recipe...A Year's Worth of Cooking Light Magazine

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