Cooking Light 2015 May

MAY 2015
SUPERFAST!
EVERY RECIPE IN 25 MINUTES OR LESS
78
Speedy
Recipes
Sensational
Chicken
Go-To
Ground
Beef
Succulent
Shrimp
Perfect Pork
Tenderloin
Extraordinary
Eggs
A Fresh & Easy

Mexican Fiesta
Tacos, Guac & Corn Salad!
Crispy
Chicken!
with Pasta and
Herb Salad
Recipe p. 97
V O L . 2 9/ N O . 4
Features
25 Mains in
25 Minutes
or Less
P.93
Chicken, egg, pork,
beef, and shrimp recipes
guaranteed to bring
dinnertime delightfast
Rapido
Rapido!
P.124
P H O T O G R A P H Y: ( T H I S PA G E ) J E N N I F E R C A U S E Y A N D ( D R I N K ) C H R I S T O P H E R T E S TA N I
Celebrate Cinco de Mayo

with a party inspired by
Mexican street food.
ON THE COVER
PHOTOGRAPHY
Jennifer Causey
100
FOOD STYLING
Marian Cooper Cairns
p.
PROP STYLING
Paige Hicks,
Lindsey Lower, and
Claire Spollen
3 STAFF
FAVES
TO COOK
RIGHT NOW
Grilled
asparagus
with fried eggs,
pancetta, and
polenta
FULL-ON
SALAD
SLUSHY
SIPPER
RETRO
COMFORT
Layer some char

onto Vidalia onion
slabs, and rejoice
in the robust
avor. p. 88
Paloma Frio is a
two-ingredient
glass of frothy,
tangy fun.
Swedish
meatballs get a
sweet avor lift
from red currant
jelly. p. 113
p. 127
M AY 2 0 1 5 C O O K I N G L I G H T 1
GARDEN TOOLS
YOULL WONDER
HOW YOU LIVED
WITHOUT
A little char lends

a ton of flavor to
apple-mild Vidalias.
p. 12
p. 86
p.68
Lightened egg
salad sandwich
Four spinach
salad variations
136
p.
4 smart new ways

to use tahini
108
Perfect pork tenderloin
Lets Get
Cooking!
9 | Todays Special
Sweet pea soup from
D.C.s Tony Chittum
12 | Most Wanted
Smart solutions for
the gardener
p.
44 | Everyday
Vegetarian
Swiss chard, farro,
and chickpea soup
47 | Kids in the Kitchen
Gluten-free, crispycrusted sh on a stick
Kitchen
Confidential
71 | Grains
Two new quickcooking whole grains
135 | Technique
Rendering bacon fat
51 | In Season
Butter lettuce
74 | Diet
Cooking Light Diet
success stories
14 | Signature Sips
The benets of having
your own house wine
52 | Cook Once, Eat 3x

Spaghetti with garlic
and anchovies
76 | Beauty
Green tea products;
Kate Walshs eye picks
16 | Help Me, Kenji

Convenience products
to keep on hand
59 | Freeze It!
Vegetarian green
curry stew
Cooking
Departments
Dinner
Tonight
60 | Sunday Strategist
5 more menu ideas
83 | Garden
Transition from spring
to summer.
19 | Dinner Tonight
Fast family recipes
Nutrition
Made Easy
86 | Mad Delicious
Charred Vidalia
onion salads
63 | Nutrition IQ
Cracking open the
power of coconut
146 | Wow!
Avocado fries
35 | Superfast
20-minute cooking
64 | By the Numbers
Tostada combos under
200 calories
66 | Recipe Makeover
Egg salad sandwich
2 C O O K I N G L I G H T M AY 2 0 1 5
Healthy
Habits
136 | Use It Up
Challenge
Tahini
139 | The CL Way
Make-ahead salad
140 | Our New Book
A sample from
our new cookbook,
The Great Cook
&
the rest...
4 | Editors Note
6 | Letters
142 | Recipe Index
P H O T O G R A P H Y: J E N N I F E R C A U S E Y A N D ( S A L A D ) J A S O N VA R N E Y
p. 41
Naturally Beautiful Results
What goes with everything?

Beautiful skin.
A perfect pair for every style is AVEENO Daily Moisturizing

Body Wash and Lotion. Cleanse and then moisturize for healthier
looking skin in 1 day. Exclusive AVEENO ACTIVE NATURALS
Oat has 5 vital nutrients, naturally found in healthy skin.
Because beautiful skin goes with everything.
Johnson & Johnson Consumer Companies, Inc. 2015
that we could launch a sister

title called Chicken Light.
After all, the United States
is a yardbird-mad nation,
one that eats about 85
pounds per person annually.
A majority of that comes in
the form of white meat
from skinless, boneless
chicken breasts, and weve
published more than 1,000
recipes to meet that demand.
But the dark truth is, we
love thighs and legs here at
CL because theyre richer in
avor. Not a dark meat fan
yet? Try one of our gateway
recipes for skinless, boneless
chicken thighs beginning
on page 94. Or start here.
This versatile recipe for
bone-in, skin-on chicken
thighs delivers with a
crunchy skintojuicy meat
ratio. Think fried chicken
minus all the mess.
But can you make them in

25 minutes? asked Executive
Food Editor Ann Pittman
when I told her about this
recipe. Ann and the food
team engineered the other
77 recipes in this issue to be
cookable in 25 minutes or
less. Brilliant! This recipe
also lls the superfast bill if
you pound the chicken
thighs before cooking them.
Or, when youre not strapped
for time, cook them superslow, like duck breasts, over
low heat. Or try them in
a cast-iron pan placed on
the grill. If youre still not a
dark meat convert after you
taste them, then well send
you the rst issue of Chicken
Light for free.
SUPERFAST CRISPY
CHICKEN THIGHS
HUNTER LEWIS
1. Preheat oven to 500.
hunter@cookinglight.com
@HunterLewis40
@NotesFromACook
Hands-on: 15 min. Total: 25 min.
The skin is a treat. Here are four

keys to making it crispy: First, pat
the skin dry before you season it.
Second, place the chicken, skin
side down, in a heavy skillet over
medium-high heat. Your pan may
spit a little fat and smoke as if you
were frying bacon. If that bothers
you, then turn the heat down,
increase the cook time, and
gently render the fat from the
skin. Third, watch the edges of
the skin. When they go golden,
pop the skillet in the hot oven.
Fourth, ip the thighs during the
last few minutes. Hot air will wash
over the skins, crisping them.
6 (6-ounce) bone-in,
skin-on chicken thighs,
trimmed of extra fat
1 teaspoon each kosher
salt, paprika, and freshly
ground black pepper
1 tablespoon canola oil
Meanwhile, place chicken

thighs, skin side up, on a
cutting board. Place plastic
wrap over chicken; pound

chicken to about 34 -inch
thickness using a meat
mallet or small heavy
skillet. Pat chicken skin dry
with a paper towel. Sprinkle
chicken evenly with salt,
paprika, and pepper.
2. Heat a 12-inch cast-iron
skillet over medium-high
heat. Add oil to pan; swirl
to coat. Add chicken to
pan, skin side down; cook 8
minutes (let them be until
the edges start to turn
golden). Transfer hot pan
to oven. Bake at 500 for
7 minutes. Turn chicken
thighs over, and bake an
additional 4 minutes or
until chicken is done.
SERVES 6 (serving size: 1 thigh)
CALORIES 332; FAT 22.4g (sat 5.7g,
mono 9.9g, poly 4.7g); PROTEIN 31g;
CARB 0g; FIBER 0g; CHOL 182mg;
IRON 2mg; SODIUM 436mg;
CALC 16mg
Buy good-quality
chicken if you can.
Food ethics aside,
a properly raised
chicken just
tastes better.
S C A N P H O T O S , S AV E R E C I P E S . S E E P A G E 6 .
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : H U N T E R L E W I S ; P R O P S T Y L I N G : L I N D S E Y L O W E R
We run so many
chicken recipes
So perfectly coordinated,
you might get carried away.
Now you can easily make any occasion a cut
above with the only fully coordinated line
of premium disposable tableware. For more
inspired decoration ideas and how-to videos,
go to mychinet.com/cutcrystal.
Chinet and Cut Crystal are registered trademarks of Huhtamaki, Inc. in the U.S. and other countries.
Huhtamaki 2015
Introducing our new
Stemless Wine Glass!
@cookinglight
TOO POLITICALLY CHARGED
GREAT CREAMY SOUP TIP
I was disappointed to see the

March issue with Michelle
Obama on the cover. Some of
your readers will inevitably be
alienated, as we dont all share
the same political views. Stick
to the foodwe are all united
in our love of healthy eating!
By far the best cooking tip Ive

gotten from your magazine was
the Cooking Light Brown Rice
Cream (March, p. 77). Ive used
it in four different soups so far. It
is SO delicious and a MAJOR
cut in calories and fat. Wow!
REBECCA MCCOMAS
WOODBURY, MN
MOMS BEST FRIEND
FAMILY DINNER FOCUS

I want to convey
how much I love the
cover of the March
magazine. I cant think of
a more perfect individual
to be the first person on
the cover of a Cooking
Light issue. Im excited
to read this issue and
delighted that Cooking
Light has taken the
time to publish an issue
on family dinners.
NANCY BESTOR
ASHLAND, OR
REACH US ANYTIME, ANYWHERE
I LOVE the March issue. I am

a mom of a 2-year-old and work
part-time. I am always trying to
nd recipes that will be easy,
healthy, and avorful. I havent
ripped so many recipes out of a
Cooking Light for many years.
Thanks so much for all of the
great recipes.
MELANIE HOFFMAN
VIA EMAIL
Snap a picture of
any Cooking Light
recipe you make, post
it with the hashtag
#cookcl, and we may
share it here.
ANDREA FONG
NEWTON, MA
REASONABLY PRICED OPTIONS

How many other readers
would nd that a bottle of
sparkling wine at $49 isnt
fantastically expensive, as
Andrew Farach-Colton suggests
(November, p. 124)? I make a
comfortable living, but I would
never spend $49 on a bottle of
Champagne! This sort of effete
wine snobbery is pretentious,
self-indulgent pomposity.
MIKE FLUCHERE
SAN CLEMENTE, CA
PEANUT BUTTER
CUP BLONDIES
September 2011
@ALICIABALICIA
SQUASH EGG-INTHE-HOLE
January 2015
@JUSTLIKEPLAYINGHOUSE
SCAN IT, COOK IT!

Save Cooking Light
recipes with your phone.
How It Works
1 Download the Digimarc Discover
App free from iTunes or Google Play.
2 Scan the image with the app.
3 The app will open the recipe page
at myrecipes.com in your browser.
4 You can save the recipe to your

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Sign up at myrecipes.com.)
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Use the app

for Dinner
Tonight,
Superfast,
and anywhere
you see this
symbol.
PRINTED IN THE USA
P H O T O G R A P H Y: ( C L O C K W I S E F R O M T O P L E F T ) R A N DY M AYO R , C O U R T E S Y O F A L I C I A C H A M PA G N E , C O U R T E S Y O F J A M I E B L A C K W O O D , A N D R A N DY M AYO R
LETTERS
INSTAGRAM
The fast lane

from
How do you get there? Ask for Alaska. If youre passionate about
to
what you cook, satisfy your wildest desire with the enticing taste of succulent,
and sustainable seafood harvested from the purest Alaskan waters.
For this Korean Soybean Cured Wild Alaska Salmon recipe and more
tempting seafood ideas go to wildalaskaseafood.com
2 014 Alaska Seafood Marketing Institute
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : C L A I R E S P O L L E N . P O R T R A I T : S C O T T S U C H M A N
T O D AY S S P E C I A L
Sweet Pea
Soup with
Yogurt and
Pine Nuts
D.C.s Mediterranean
maestro puts one
of springs star
ingredients to work.
BY TIM CEBU L A
S
SCAN PHOTOS
& SAVE RECIPES
WITH YOUR PHONE!

SEE PAGE 6
TURN
THE
PAGE
FOR RECIPE
pring produce
doesnt get much
more iconic than
the sweet green
English pea. I love
to use peas this time of year
because theyre at the absolute
peak of their sweetness,
says Tony Chittum, chef of
Washington, D.C.s venerable
Iron Gate restaurant.
Chittum plays up the peas
classic status by pairing it in a
velvety pureed soup with one
of its friendliest partners:
fresh mint. From there, he
adds avorful Italian and
Greek ourishes. Garlic
cloves get a quick blanching
to tame their raw heat while
M AY 2 0 1 5 C O O K I N G L I G H T 9
TREAT MOM
Hook her up this Mothers

Day with the gift of organic
produce delivered to her
door. farmboxdirect.com
still giving the sweet peas a huge avor

boost. The soup is garnished with a
drizzle of fruity extra-virgin olive oil,
toasted pine nuts, and fragrant fresh
dill. A dollop of tangy yogurt completes
the dish. The acidity of the yogurt
helps balance the natural sweetness of
the green peas, Chittum says. Try his
original version at Iron Gate in D.C.s
Dupont Circle this month.
lets get cooking!
ICED WINE
Mot & Chandons new Ice

Imprial is a bright, fruity
Champagne designed to be
served (gasp) over ice.
BOOKS FOR COOKS
Vegetables Are the New Meat

Three books forecast a healthy, tasty trend.
A proper roast chicken once signaled the skill of a cook; now the marker is
a roasted carrot. Led by chefs and inspired by their relationships with
farmers, this cultural shift reects an evolution of American cuisine as we
return to our agricultural roots. Home cooks, take note: These new
books will inspire a lifetime of farmers market meals. BY HUNTER LEWIS
SWEET PEA SOUP WITH

YOGURT AND PINE NUTS
3 cups shelled fresh green peas

1 cup coarsely chopped pea shoots
or baby spinach leaves
2 tablespoons chopped fresh mint
2 garlic cloves
1 cup unsalted chicken stock
1
2 teaspoon kosher salt
2 tablespoons pine nuts, toasted
1 tablespoon extra-virgin olive oil
1 teaspoon chopped fresh dill
2 tablespoons plain 2% reduced-fat
Greek yogurt
1. Bring a large pot of water to a boil.
Add peas; cook 15 seconds. Add pea
shoots, mint, and garlic; cook 15
seconds. Drain; plunge pea mixture
into ice water. Drain well.
2. Combine pea mixture, stock, and salt
in a blender; process until very smooth.
3. Combine nuts, oil, and dill in a small
bowl. Ladle about 23 cup soup into
each of 6 shallow bowls. Drizzle each
serving with 1 teaspoon yogurt; top
with about 2 teaspoons nut mixture.
SERVES 6
CALORIES 99; FAT 2.4g (sat 0.3g, mono 0.6g, poly 1.1g);
PROTEIN 6g; CARB 14g; FIBER 4g; CHOL 0mg; IRON
2mg; SODIUM 287mg; CALC 33mg
10 C O O K I N G L I G H T M A Y 2 0 1 5
ROOT TO LEAF
Nose to tail, meet root
to leaf. Grounded by
simple, approachable
recipes and elevated by
lush photographs, this
hefty book by chef Steven
Sattereld provides a
practical and gorgeous
guide for shopping and
cooking through the
seasons. Harper Wave,
$45, 488 pages
THE BROAD FORK

For chef Hugh Acheson,
to slaw is a verb, shopping
smart locally is a civic duty,
and recipes are solutions
for what to do with a bounty
of fruits and vegetables.
His avors are assertive,
and his voice is original.
This book will make you
hungry. Clarkson Potter,
$35, 336 pages
A GIRL AND HER

GREENS
Known for her wholeanimal approach, chef
April Bloomeld compares
her love for lamb shoulders
and suckling pigs to
action lms: You probably
dont want them all the
time, she writes. What
we do want is more of her
kale polenta. Ecco,
$35, 272 pages
P H O T O G R A P H Y: ( T O P L E F T A N D R I G H T ) J E N N I F E R C A U S E Y; F O O D S T Y L I N G : R A C H E L J O H N S O N ; P R O P S T Y L I N G : L I N D S E Y L O W E R
We love this dish at room temp,

though Chittum serves his version
chilled. Frozen green peas can
also work: Thaw rst in cold water.
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SUSTAIN
PAELLA PAN
lets get cooking!
Belas new omega-3-rich

Portuguese sardines in
spring water make a smart
snack. At Whole Foods.
Fagors enamel-on-steel
paella pan is versatile
enough to use indoors and
out. $40, fagoramerica.com.
4
2
1
3
Get Gardening!
Put your green thumb to
work with these smart tools.
BY MARY BETH SHADDIX,
THE COOKING LIGHT GARDENER
1 BASKET CASE
2 GIVE A HAND
3 TWISTIN SPOUT
4 GARDEN GUIDE
5 PICKUP ARTIST
Hang one of these zinc

Sphere baskets on a sunny
balcony, and ll with herbs
and strawberries for a
modern container garden.
Available in 4 sizes. $38
$148, shopterrain.com
Thin, tted garden gloves

with a nonslip grip make
wielding tools effortless.
Coming this spring: a
ngertip grip smartphoneswiping version.
$26, foxglovesinc.com
OXOs lightweight
watering can has a rotating
spout for smart storage
and a rose attachment for
different spray options.
Comes in 3 colors and
2 sizes. $25, oxo.com
Whether youre
gardening in Alabama or
Arizona, these guides
offer monthly planting
calendars with instructions
for all four seasons. $20,
timberpress.com
Forget lling your shirttail

or toting a cumbersome
basket. Collect your
harvest (or weeds) in one
pouch, hands-free.
Available in 4 colors.
$33, rooapron.com
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : R A C H E L J O H N S O N ; P R O P S T Y L I N G : C L A I R E S P O L L E N A N D ( T O P L E F T A N D R I G H T ) L I N D S E Y L O W E R
MOST WANTED
CAKE BOSS
To keep your cakes

exceptionally moist, brush
warm layers with simple
syrup after baking.
lets get cooking!
IN SEASON
Keep an eye out for rm,

blemish-free rhubarb stalks
to use in desserts, salads,
cocktails, and beyond.
S I G N AT U R E S I P S
One Wine,
Zero Worry
Why you need your own house wine
BY JORDA N MACK AY
CLs current
house wine is
bubbly ros,
a perfect
sip for May.
food and on its own.

The color of your
house beveragebe it
red, white, or pinkis
completely dictated
by your taste. If you
want to have both a
red and a whiteor
perhaps rotate by
seasondo it; thats
your call. Regardless
of color, youll want a
bottle thats relatively
inexpensive (in the
$12 to $15 range).
Therein lies one of
the ultimate payos:
Buying 12 bottles of
your chosen label
makes for a cheaper
shopping trip, as most
retailers oer a 10%
to 15% discount on a
case. Beyond saving
cash, committing to
an all-purpose wine
means no questions
or confusion about
which bottle to open
next: Youre always
prepped to pour.
TOP-NOTCH
HOUSE WINES
A signature of great house
wines is being stylistically
middle-of-the-road, not
too rich and not too lean.
Anything too far to either
end of the spectrum can
clash with peoples palates
as well as foods youd like
to serve it with. Here are
four balanced crowdpleasers guaranteed to
satisfy on any occasion
from formal celebrations
to weeknight dinners.
SPARKLING
Adami Prosecco Brut
Garbl, Italy, NV ($15)
RED
Saint Cosme Ctes du
Rhne, France, 2013 ($15)
ROS
Bodegas Muga Rosado,
Rioja, Spain, 2013 ($12)
WHITE
Foxglove Chardonnay,
Central Coast, California,
2012 ($13)
P H O T O G R A P H Y: R O B B I E C A P O N E T T O ; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y. P H O T O G R A P H Y: ( T O P L E F T A N D R I G H T )
J E N N I F E R C A U S E Y; F O O D S T Y L I N G : R A C H E L J O H N S O N ; P R O P S T Y L I N G : L I N D S E Y L O W E R
any of us
already do
it without
realizing the genius
behind it. You know
that one chardonnay
you always keep a
couple of bottles of in
your laundry room
fridge? You stock it
because you like it,
you feel good serving
it, and you can aord
to keep it on hand.
Youve essentially
established a house
winethe sip that
illustrates your
personal taste and
sense of hospitality
as soon as you pour
guests a glass.
The guidelines for
choosing a house
wine are simple: Most
important, this wine
needs to be mellow
enough that it is easy
to drink, both with
We make plans in advance. We attempt to orchestrate details.

Thats not how this world works. Beauty lies in the unexpected.
Awe strikes randomly. We wont know when. All we know is where.
Get the guide at Colorado.com
HELP ME, KENJI
Q : Are there
flavorful
convenience
products I
should keep
on hand?
A: Yes. Get some
Flavor Bombs: store-bought

products that instantly
transform soup, sauce, salad,
or even a main course into
something much more
interesting. Here are a few
I always keep on hand.
Harissa, a spice paste
from Tunisia, is packed with
rich chile avor and a good
MATH
lets get cooking!
amount of heat. I like to toss

root vegetables like carrots,
rutabagas, or parsnips with
harissa and olive oil before
roasting them in the oven. Its
also a fantastic rub for any
kind of grilled or roasted meat
and makes a good spread for
sandwiches the next day.
Everybody is aboard the
Huy Fongbrand Sriracha
train these days, but I actually prefer their chili garlic
sauce, with its fresher avor
and chunkier texture. I serve
it with my breakfast hash
browns and fried eggs and
mix it into noodle soups for
a quick blast of heat.
Canned chipotle chiles
are also invaluable. Ill puree
a couple and throw them
into almost every spicy chili
or stew I make. A turkey
sandwich with a chipotle,
mayo, cilantro, and lime juice
spread is a bite Im craving
just writing about it.
Rolling with the Mexican
theme, Frontera tomatillo
1
2 ripe avocado +
1 teaspoon balsamic vinegar

+ a spoon = 1 delightfully
satisfying snack
salsa is the gateway to a

quick enchilada dinner (dip
corn tortillas in salsa, stu
with pulled chicken or beans,
top with cheese, bake, and
serve) or huevos rancheros.
Is it cheating? Sure. But is
it delicious? You bet.
Kenji Lopez-Alt is the chief
creative ocer of Serious Eats
(seriouseats.com), where he
writes The Food Lab, unraveling
the science of home cooking.
Top: Flank steak rubbed with

harissa. Above: Keep jars of
Flavor Bombs in your pantry.
LOCAL FIND
Good to the Bone

Brodo offers
3 varieties of
bone broth: beef,
chicken, and
beef-poultry
blend.
Bone broth is the years hottest elixir. Rooted in centuries

of global wellness traditions, stocks made from nutrientrich bones have been shown to aid digestion and boost immunity.
Chef Marco Canora of NYCs Hearth is leading the charge
with Brodo, an extension where he sells cups of warm bone broth.
Canora says hes condent hell be able to release a chilled version
for the summer months thats every bit as satisfying. DARCY LENZ
P H O T O G R A P H Y: J E N N I F E R C A U S E Y A N D ( T O P R I G H T ) R A N DY M AYO R ; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : L I N D S E Y L O W E R . P O R T R A I T : R A N DY H A R R I S
MEZCAL ME
Add mezcal to Bittermilk

Oaxacan Old Fashioned Mix
for a smoky Cinco de Mayo
treat. $15, bittermilk.com
Your Probiotic Destination

The Best Variety Available
Customized Digestive Support

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you.
2015 General Nutrition Corporation. May not be available outside the U.S.
from the Cooking Light Kitchen
FAST
FAMILY
RECIPES
19 PAGES OF
FAST MEALS
Super fast
P. 35
Grilled Chicken
Salad with
Strawberries
and Feta
Recipe p. 28
Everyday
Vegetarian
P. 44
Kids
in the
Kitchen
P. 47
In Season
P. 51
Cook
Once,
Eat 3x
P. 52
Freeze It
P. 59
AND MORE!
SCAN PHOTOS
& SAVE RECIPES
WITH YOUR PHONE!

SEE PAGE 6
M A Y 2 0 1 5 C O O K I N G L I G H T 19
DINNER
TONIGHT SS
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25
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MINUTES
penne with
asparagus,
pistachios,
and mint
with baby greens
and artichoke salad
A touch of butter stirred into the
nished pasta helps to bind the
delicate sauce. If you prefer not
to use wine, substitute unsalted
vegetable stock.
8 ounces uncooked wholegrain penne pasta
5 teaspoons extra-virgin
olive oil, divided
CHEESE IT
Pecorino Romano
is a deliciously salty
and slightly tangy
sheeps-milk cheese;
Parmesan is a ne sub.
1 pound asparagus,
trimmed and cut
diagonally into
1 12-inch pieces
3 green onions, chopped,
white and green parts
divided
2 large garlic cloves,
minced
1
4 cup dry white wine
1
1
4 teaspoon freshly ground
black pepper
2 teaspoons butter
1.5 ounces pecorino
Romano cheese, grated
(about 13 cup)
1
4 cup chopped pistachios
2 tablespoons chopped
fresh mint
1. Cook pasta according to
package directions, omitting
salt and fat. Drain in a
colander over a bowl,
reserving 14 cup cooking
liquid. Return pasta and
1
4
cup reserved cooking

liquid to pan. Cover and
keep warm over low heat.
2. Heat a nonstick skillet
over medium-high heat.
Add 1 tablespoon oil to pan;
swirl to coat. Add asparagus;
saut 3 minutes or until
crisp-tender. Stir in white
parts of green onions and
garlic; cook 30 seconds. Add
wine; cook 1 minute. Add
asparagus mixture, salt, and
pepper to pasta mixture. Stir
in remaining 2 teaspoons oil,
remaining green onions,
butter, and cheese. Divide
pasta evenly among 4 bowls.
Sprinkle evenly with
pistachios and mint.
SERVES 4 (serving size: about 2 cups
pasta mixture, 1 tablespoon pistachios,
and 1 12 teaspoons mint)
CALORIES 400; FAT 15.4g (sat 5.4g, mono
6.4g, poly 1.8g); PROTEIN 15g; CARB
51g; FIBER 5g; CHOL 16mg; IRON 5mg;
SODIUM 474mg; CALC 156mg
BABY GREENS AND

ARTICHOKE SALAD
Combine 4 teaspoons extravirgin olive oil, 1 tablespoon fresh
lemon juice, 2 teaspoons minced
shallots, 12 teaspoon Dijon
mustard, 12 teaspoon sugar,
1
4 teaspoon kosher salt, and
1
4 teaspoon freshly ground black
pepper in a large bowl, stirring
with a whisk. Add 1 (9-ounce)
package frozen artichoke hearts,
thawed and quartered, to juice
mixture; toss to coat. Add 5 cups
baby salad greens; toss.
SERVES 4 (serving size: about 1 14 cups)
GAME PLAN
WHILE WATER
FOR PASTA COMES
TO A BOIL
Chop asparagus,
green onions,
pistachios, and mint.
WHILE PASTA
COOKS
Cook asparagus mixture.
Prepare salad.
PREP POINTER
Saut the white parts
of the green onions
rst to mellow their
onion avor. Stir the
green parts in last
for freshness.
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : E R I N M E R H A R ; P R O P S T Y L I N G : C L A I R E S P O L L E N . P H O T O G R A P H Y: ( G A M E P L A N ) J E N N I F E R C A U S E Y; F O O D S T Y L I N G : R A C H E L J O H N S O N ; P R O P S T Y L I N G : L I N D S E Y L O W E R
ATLDEAY
MEO
M N
Veggie Nachos
Serves 4
3 oz baked tortilla chips
cup mild salsa
3 oz reduced sodium black beans,
rinsed and drained
4 Weight Watchers jalapeo string
cheese sticks, nely chopped
avocado, peeled and diced
cup shredded romaine lettuce
1. Preheat oven to 425F. Coat a

large baking sheet with non-stick
cooking spray.
2. Arrange tortilla chips in single
layer on pan. Spoon salsa evenly
over chips. Sprinkle with black
beans and cheese.
3. Bake 10 minutes or until cheese
melts. Sprinkle with avocado and
shredded lettuce.
sNacktastic
There are thousands of ways to get cheesy during snack time.

Share how you snack using the hashtag #WWSnackUp.
CHEESE
WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and PointsPlus are the registered trademarks
of Weight Watchers International, Inc. Trademarks are used under license by Schreiber Foods, Inc. 2015 Weight Watchers International, Inc. All rights reserved.
DINNER
TONIGHT 2
FOR
JUSUTESDAY
T
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25
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MINUTES
GAME PLAN
WHILE LAMB
CHOPS MARINATE
Prepare carrot salad.
WHILE LAMB
CHOPS GRILL
Prepare yogurt mixture.
SEED LOVE
LEFTOVER LUNCH
Add quinoa, golden
raisins, and cashews to
any extra carrot salad.
corianderthyme lamb
chops with
yogurt sauce
with carrot and
cumin salad
Lamb loin chops look like
miniature T-bone steaks and are
much leaner than lamb shoulder
chops. If you cant nd them, you
can substitute 2 (4-ounce) beef
tenderloin steaks.
2 garlic cloves, divided
4 (4-ounce) lamb loin chops
olive oil, divided
1 teaspoon coriander
seeds, crushed
1 teaspoon nely chopped
fresh thyme
1
2 teaspoon kosher salt,
divided
Whole cumin seeds

retain their avor
longer than ground
cumin. Crush with a
small heavy skillet.
4 teaspoons fresh
lemon juice
1 tablespoon nely
chopped fresh mint
1 teaspoon honey
Dash of ground red pepper
1 (7-ounce) container
plain 2% reduced-fat
Greek yogurt
1
4 teaspoon freshly
ground black pepper
Cooking spray
1. Cut 1 garlic clove in half.
Rub cut sides of garlic

evenly over lamb chops.
Combine 2 teaspoons oil,
coriander seeds, and thyme
in a small bowl. Rub spice
mixture evenly over lamb
chops. Let stand 8 minutes.
2. Mince remaining garlic
clove. Sprinkle minced garlic
with 1 8 teaspoon salt; mash
with the side of a knife to
form a paste. Combine

garlic paste, remaining
2 teaspoons oil, juice, mint,
honey, red pepper, and
yogurt in a small bowl.
3. Heat a grill pan over
medium-high heat. Remove
lamb chops from marinade;
discard marinade. Sprinkle
lamb chops with remaining
3
8 teaspoon salt and black
pepper. Coat pan with
cooking spray. Add lamb
chops to pan; grill 3 minutes
on each side or until desired
degree of doneness. Serve
with yogurt mixture.
SERVES 2 (serving size: 2 chops and
about 13 cup sauce)
CARROT AND CUMIN SALAD

Bring a small saucepan of water
to a boil over high heat. Add
1 12 cups packaged matchstick-cut
carrots; boil 25 seconds. Drain
and rinse under cold water; drain.
Pat carrots dry with paper towels.
Combine 1 tablespoon extravirgin olive oil, 2 teaspoons fresh
lemon juice, 12 teaspoon honey,
1
1
4 teaspoon kosher salt, 8
teaspoon ground cumin, 18
teaspoon paprika, 18 teaspoon
black pepper, and a dash of
ground cinnamon in a medium
bowl, stirring with a whisk. Add
carrots and 2 tablespoons nely
chopped fresh cilantro to juice
mixture; toss.
SERVES 2 (serving size: about 34 cup)
CALORIES 105; FAT 7g (sat 1g, mono 4.9g,
poly 0.8g); PROTEIN 1g; CARB 11g; FIBER
3g; CHOL 0mg; IRON 0mg; SODIUM
304mg; CALC 33mg
Roasted Vegetables with Walnuts,

Basil & Balsamic Vinaigrette
Pomegranate Glazed Carrots
FOR THE BEST SIMPLE VEGGIES EVER

A SPRINKLE OF CRUNCHY CALIFORNIA WALNUTS ADDS FLAVOR,
TEXTURE AND HEART HEALTHY* GOODNESS TO ALL YOUR FAVORITE RECIPES.
FOR THESE RECIPES AND MORE GO TO WALNUTS.ORG.
Per one ounce serving.
So Simple. So Good.
Heart-Check food certication does not apply to recipes unless expressly stated. See heartcheckmark.org/guidelines.
Green Beans with Olives, Sun-Dried

Tomatoes & Walnuts
walnuts.org
Sweet & Spicy Brussels Sprouts
* Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake may reduce the risk
of coronary heart disease. (FDA) One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid the plant based omega-3.
DINNER
TONIGHT
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25
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MINUTES
maple and
mustard
seared tuna
steaks
with warm
potato and green
bean salad
sustainable
choice
Look for yellown

tuna caught off the
U.S. Pacic or
Atlantic coast.
1. Combine syrup, Dijon
remaining syrup mixture,

turning to coat. Let stand
10 minutes, turning once
after 5 minutes.
2. Heat a cast-iron skillet
Coat pan with cooking
spray. Remove tuna from
marinade; discard marinade.
Sprinkle tuna with salt and
black pepper. Add tuna to
pan; cook 90 seconds on
each side or until desired
degree of doneness. Remove
tuna from pan. Cut across
the grain into thick slices.
Drizzle with reserved
4 teaspoons syrup mixture.
mustard, juice, oil, and red

pepper in a shallow dish,
stirring with a whisk.
Reserve 4 teaspoons syrup
mixture. Add tuna to
SERVES 4 (serving size: 1 tuna steak and

1 teaspoon syrup mixture)
3 tablespoons maple
syrup
1
1 2 tablespoons Dijon
mustard
1 tablespoon fresh
lemon juice
olive oil
1
8 teaspoon ground
red pepper
4 (5-ounce) tuna
steaks, about
1 inch thick
Cooking spray
1
1
black pepper
GAME PLAN
WHILE TUNA
MARINATES
Microwave potatoes.
Prepare vinaigrette
for salad.
WHILE POTATOES
COOL
Microwave
haricots verts.
Cook tuna.
PREP POINTER
Cook the tuna steaks
a few seconds more
for medium-rare, but
not much longer or
the tuna may dry out.
WARM POTATO AND

GREEN BEAN SALAD
Combine 2 tablespoons
extra-virgin olive oil, 1 tablespoon
white wine vinegar, 1 12 teaspoons
Dijon mustard, 12 teaspoon sugar,
1
4 teaspoon kosher salt, and
1
4 teaspoon pepper in a large
bowl. Pierce 12 ounces small
Dutch potatoes with a fork. Place
potatoes in a microwave-safe dish;
cover loosely with plastic wrap.
Microwave at HIGH 512 minutes
or until tender. Cool slightly.
Quarter potatoes, and add to
vinegar mixture; toss to coat.
Heat 1 (8-ounce) package
microwave-in-bag fresh haricots
verts according to package
directions. Add haricots verts,
1
3 cup chopped green onions, and
1 teaspoon minced fresh tarragon
to potato mixture; toss.
SERVES 4 (serving size: 1 14 cups)
CALORIES 144; FAT 7g (sat 1g, mono
P H O T O G R A P H Y: ( G A M E P L A N ) R A N DY M AYO R
DAY
S
E
N
WED
2015 Hormel Foods, LLC
DINNER
TONIGHT
DAY
S
R
U
TH
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25
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MINUTES
GAME PLAN
WHILE WATER FOR
POLENTA COMES
TO A BOIL
Cook sausage mixture.
WHILE SAUSAGE
MIXTURE SIMMERS
Finish polenta.
SIMPLE SUB
If you cant nd bulk
Italian sausage, use
1 12 (4-ounce) links.
Remove the casings
before adding the
sausage to the pan.
sausage,
cannellini,
and tomato
ragout
with rosemaryparmesan polenta
We speed up this traditionally
slow-cooked stew by swapping out
pork shoulder for spiced sausage
and deglazing the pan with
red wine for added depth and
richness. You can also use hot
turkey Italian sausage or lean
ground sirloin.
6 ounces bulk hot Italian
sausage
1 tablespoon olive oil
1 cup chopped onion
1 tablespoon unsalted
tomato paste
2 garlic cloves, minced
1
3 cup dry red wine
3
4 cup unsalted chicken
stock (such as Swanson)
1
1
black pepper
Dash of crushed red pepper
1 (14.5-ounce) can
unsalted diced tomatoes,
undrained
1 (15-ounce) can unsalted
cannellini beans, rinsed
and drained
2 teaspoons chopped fresh
oregano
1. Heat a large skillet over
medium-high heat. Add

sausage to pan; cook 2
minutes, stirring to crumble.

Remove sausage from pan.
Add oil to pan; swirl to coat.
Add onion; saut 3 minutes.
Add tomato paste and
garlic; cook 1 minute,
stirring frequently. Add
wine; cook 1 minute,
scraping pan to loosen
browned bits. Stir in stock
and next 5 ingredients
(through beans); reduce heat
to medium-low, and simmer
8 minutes or until slightly
thickened. Stir in cooked
sausage and oregano.
ROSEMARY-PARMESAN
POLENTA
Bring 3 cups water to a boil in
a medium saucepan over medium
heat. Gradually add 34 cup
instant polenta, stirring constantly.
Reduce heat to low, and cook
3 minutes or until thickened,
stirring frequently. Remove pan
from heat. Stir in 2 tablespoons
grated Parmesan cheese, 1
tablespoon plain fat-free yogurt,
1 teaspoon minced fresh rosemary,
and 14 teaspoon kosher salt.
0.2g, poly 0g); PROTEIN 3g; CARB 16g;
FIBER 3g; CHOL 2mg; IRON 0mg;

8.6g, poly 2.1g); PROTEIN 11g; CARB 18g;
2015 Newmans Own, Inc.
GARDEN GREENS and CASH.

The finest ingredients.
Deliciously tangy avor.
And all our profits go to charity.
The perfect way to take your salad (and your generosity) to the next level.
DINNER
TONIGHT
ILY
FAM
Y
FRIDA
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25
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MINUTES
grilled
chicken
salad with
strawberries
and feta
with green onion
and orange couscous
Simple, beautiful, fast. The oil and
vinegar in the marinade double as
the base for a simple vinaigrette.
Tame the bite of fresh red onion
slices by soaking them in ice cold
water for 10 minutes.
SPEEDIER
Save even more time
by using chicken
breast cutlets rather
than halves. Grill 2 to 3
minutes on each side.
3 tablespoons extra-virgin
olive oil, divided
3 tablespoons white
balsamic vinegar, divided
4 (6-ounce) skinless,
boneless chicken
breast halves
1
divided
1
black pepper, divided
Cooking spray
1
8 teaspoon sugar
2 cups halved strawberries
4 cups baby arugula
1
2 small red onion, very
thinly sliced
1.5 ounces feta cheese,
crumbled (about 13 cup)
1. Combine 2 tablespoons oil
and 2 tablespoons vinegar in

a large zip-top plastic bag.
Add chicken to bag; seal.
Let stand 10 minutes,
turning occasionally.
medium-high heat. Remove
chicken from marinade;

discard marinade. Sprinkle
chicken with 14 teaspoon
salt and 14 teaspoon pepper.
Coat pan with cooking
spray. Add chicken to pan;
grill 5 minutes on each side
or until done. Cut into slices.
3. Combine remaining
1 tablespoon oil, remaining
1 tablespoon vinegar,
remaining 14 teaspoon salt,
remaining 14 teaspoon
pepper, and sugar in a large
bowl, stirring with a whisk.
Add strawberries; toss to
coat. Add arugula and onion
to strawberry mixture; toss
gently to combine. Sprinkle
feta over salad. Divide salad
among 4 plates; top evenly
with sliced chicken.
SERVES 4 (serving size: 1 chicken breast
half and 1 cup salad)
CALORIES 358; FAT 17.3g (sat 4g, mono
9.2g, poly 2g); PROTEIN 39g; CARB
GREEN ONION AND

ORANGE COUSCOUS
Bring 34 cup lower-sodium
chicken broth, 12 cup water, 12
teaspoon grated orange rind, and
1
4 teaspoon kosher salt to a boil in
a medium saucepan. Stir in 1 cup
uncooked couscous. Remove pan
from heat; cover and let stand 5
minutes. Drizzle 1 tablespoon
olive oil and 1 tablespoon fresh
orange juice over couscous; uff
with a fork. Stir in 14 cup nely
chopped green onions.
Recipes by Laraine Perri;

additional recipe by Joanne Weir
GAME PLAN
WHILE CHICKEN
MARINATES
Cook couscous.
WHILE CHICKEN
GRILLS
Prepare salad.
FLAVOR SWAP
Use any fruit in place
of strawberries, such
as blackberries, sliced
pears, oranges, or
grapefruit.
SIMPLE SUB
You can use regular
balsamic vinegar in
place of white balsamic,
though it may darken
the salad. Champagne
or white wine vinegar
would also work.
DINNER
TONIGHT G
OPPIN
F O R R E C I P E S PA G E S 2 0 - 2 8
SH LIST
Carrot and Cumin Salad
MEATLESS
MONDAY
PENNE WITH ASPARAGUS,
PISTACHIOS, AND MINT
Asparagus
Green onions
Mint
Garlic
Extra-virgin olive oil
Butter
Penne (8 ounces)
Pistachios
Dry white wine
Pecorino Romano cheese
Baby Greens and
Artichoke Salad
Lemon (1)
Baby salad greens
(5 ounces)
Shallots
Frozen artichoke hearts
Dijon mustard
Sugar
just for 2
tuesday
Lemon (1)
Matchstick-cut carrots
Cilantro
Ground cumin
Paprika
Ground cinnamon
Honey
Garlic
Crushed red pepper
Olive oil
Unsalted chicken stock
(such as Swanson)
Dry red wine
14.5-ounce can unsalted
diced tomatoes (1)
15-ounce can unsalted
cannellini beans (1)
Unsalted tomato paste
Bulk hot Italian sausage
(6 ounces)
Rosemary-Parmesan
Polenta
wednesday
MAPLE AND MUSTARD
SEARED TUNA STEAKS
Lemon (1)
Ground red pepper
Dijon mustard
Maple syrup
Tuna steaks (114 pounds)
Rosemary
Instant polenta
Plain fat-free yogurt
Parmesan cheese
Warm Potato and

Green Bean Salad
8-ounce package
microwave-in-bag fresh
haricots verts (1)
Green onions
Tarragon
Small Dutch potatoes
(12 ounces)
White wine vinegar
Dijon mustard
Sugar
family
friday
GRILLED CHICKEN
SALAD WITH
STRAWBERRIES AND FETA
Strawberries (1 quart)
Baby arugula (5 ounces)
Red onion (small)
White balsamic vinegar
Sugar
Feta cheese
Skinless, boneless
chicken breast halves
(1 12 pounds)
CORIANDER-THYME
LAMB CHOPS WITH
YOGURT SAUCE
Lemon (1)
Thyme
Mint
Garlic
Coriander seeds
Ground red pepper
Honey
Lamb loin chops (1 pound)
Plain 2% Greek yogurt
grain
frEE
REAL MEAT, POULTRY OR FISH IS THE

#1 INGREDIENT IN DRY AND PAT
NO CORN, WHEAT OR SOY

NO
NO
POULTRY BY-PRODUCT MEAL

ADDED ARTIFICIAL COLORS,
FLAVORS OR PRESERVATIVES
Green Onion and

Orange Couscous
thursday
SAUSAGE, CANNELLINI,
AND TOMATO RAGOUT
Oregano
Onion (1)
Orange (1)
Green onions
Olive oil
Lower-sodium
chicken broth
Couscous
Get your trial offer at
TryBeyondToday.com
while supplies last.
Purina trademarks are owned by Socit des

Produits Nestl S.A.
DINNER
TONIGHT
T YN
E
W
T INUTE
M ING
COOK
P H O T O G R A P H Y: J A S O N VA R N E Y; F O O D S T Y L I N G : E R I N M E R H A R ; P R O P S T Y L I N G : L I N D S E Y L O W E R
Seared Steak
with Tomato and
Blue Cheese Salad
Recipe p. 36
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20
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SCAN PHOTOS
& SAVE RECIPES
WITH YOUR PHONE!

SEE PAGE 6
DINNER
TONIGHT
ST !
A
F
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SUP
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QUICK ENTRES
MINUTES
SEARED STEAK
WITH TOMATO AND
BLUE CHEESE SALAD
For a nishing touch of color
and light, herby avor, garnish
the dish with chopped fresh
at-leaf parsley.
1 (16-ounce) ank steak,
trimmed
4 teaspoons olive oil, divided
3
4 teaspoon kosher salt, divided
1
2 teaspoon freshly ground black
pepper, divided
1 12 teaspoons white wine vinegar
1
4 cup nely chopped red onion
1 pint grape tomatoes,
quartered
1 ounce crumbled blue cheese
(about 14 cup)
1. Heat a large cast-iron skillet
over medium-high heat until hot
and almost smoking. Brush steak
with 1 teaspoon olive oil; sprinkle
evenly with 12 teaspoon salt and
1
4 teaspoon pepper. Add steak to
pan; cook 2 minutes on each side
or until desired degree of doneness. Place steak on a cutting
board; let rest 5 minutes. Cut
across the grain into thin slices.
2. Combine remaining 1
tablespoon olive oil, remaining
1
1
4 teaspoon salt, remaining 4
teaspoon pepper, and vinegar in
a medium bowl, stirring with a
whisk. Add onion and tomatoes
to bowl; toss to combine.
3. Divide steak and tomato
mixture evenly among 4 serving
plates. Sprinkle salads evenly
with blue cheese.
SERVES 4 (serving size: about 3 ounces steak, 12 cup
tomato salad, and 1 tablespoon cheese)
CALORIES 258; FAT 14.7g (sat 5.1g, mono 7.1g, poly
0.9g); PROTEIN 27g; CARB 4g; FIBER 1g; CHOL
78mg; IRON 2mg; SODIUM 514mg; CALC 67mg
pork
tenderloin
medallions
with blistered
broccoli rabe
Broiling broccoli rabe makes it
nice and crisp while imparting
a great charred avor. Sub
chopped broccoli, if you wish,
and serve with lemon wedges.
2 bunches broccoli
rabe (about 1 pound),
trimmed
Cooking spray
2 tablespoons olive oil,
divided
1 (1-pound) pork
tenderloin, cut into
8 slices
3
4
teaspoon kosher salt,

divided
1
2 teaspoon freshly
ground black pepper,
divided
2 tablespoons balsamic
vinegar
1. Preheat broiler to high.

2. Arrange broccoli rabe
in a single layer on a
jelly-roll pan; coat with
cooking spray. Broil 8
minutes, carefully turning
after 5 minutes.
1 tablespoon oil to pan;
swirl to coat. Sprinkle
pork with 1 2 teaspoon salt
and 14 teaspoon pepper.
Add pork to pan; cook
4 minutes on each side or

until desired degree of
doneness. Remove pork
from pan. Remove pan
from heat. Add remaining
1 tablespoon oil, remaining 14 teaspoon salt,
remaining 14 teaspoon
pepper, and vinegar to
pan, stirring to loosen
browned bits. Drizzle
sauce over pork and
broccoli rabe.
SERVES 4 (serving size: 2 pork slices,
about 1 cup broccoli rabe, and about
1 12 teaspoons sauce)
CALC 63mg
Meet-cute BETTER.
alfrescoallnatural.com.
at least 50% less fat than comparable pork and beef products
DINNER
TONIGHT
ST !
A
F
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20
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MINUTES
broiled
salmon
with creamy
lemon-dill sauce
You may nd a
few salmon
sustainable options at the
choice
counter; go for
sustainable farmed Atlantic
salmon, U.S. farmed coho, or
wild Alaskan salmon. Serve
over a bed of prepared farro.
FA M I LY- F R I E N D LY
4 (6-ounce) salmon
llets (about
1 inch thick)
Cooking spray
3
divided
1
4 teaspoon freshly
ground black pepper
2 tablespoons plain
2% reduced-fat
Greek yogurt
3 tablespoons canola
mayonnaise
1 12 teaspoons chopped
fresh dill
1 12 teaspoons fresh
lemon juice
1
2 teaspoon minced
fresh garlic
2. Arrange sh llets,
skin side down, on a
broiler pan coated

with cooking spray.
Sprinkle the sh evenly
with 12 teaspoon salt
and pepper. Broil 7
minutes or until desired
degree of doneness.
3. While sh cooks,
combine yogurt,
mayonnaise, dill, lemon
juice, remaining 14
teaspoon salt, and garlic
in a small bowl, stirring
with a whisk until
combined. Serve sh
with sauce.
SERVES 4 (serving size: 1 salmon llet
and 1 12 tablespoons sauce)
CALC 26mg
PEKING TURKEY WRAPS

Salty-sweet and full of fresh crunch, these
wraps are a tasty way to pack in a serving of
vegetables that the kids are sure to love.
1 large carrot, peeled
(12-inch) English cucumber
teaspoon kosher salt, divided
teaspoon sugar
4 (4-ounce) turkey cutlets
3
4 teaspoon dark sesame oil
1
black pepper
4 (8-inch) whole-wheat
our tortillas
2 green onions, halved lengthwise
and cut into 2-inch pieces
4 teaspoons hoisin sauce
1
2
1
2
1
4
1. Shave carrot and cucumber into
ribbons using a vegetable peeler;

discard seeds and cores. Place carrot,
cucumber, 14 teaspoon salt, and sugar
in a medium bowl; toss to combine.
2. Heat a large grill pan over
medium-high heat. Rub both sides
of turkey with oil; sprinkle with
remaining 14 teaspoon salt and black
pepper. Place turkey in pan; grill 3
to 4 minutes on each side. Let stand
5 minutes. Thinly slice cutlets.
3. Wrap tortillas in damp paper
towels; microwave at HIGH 1
minute. Divide turkey, carrot
mixture, and green onions evenly
among tortillas. Drizzle evenly with
hoisin sauce; roll up.
SERVES 4 (serving size: 1 wrap)
CALORIES 250; FAT 2.4g (sat 0.2g, mono 0.4g, poly
0.5g); PROTEIN 32g; CARB 24g; FIBER 2g; CHOL
45mg; IRON 2mg; SODIUM 600mg; CALC 65mg
DINNER
TONIGHT
SUPERB SIDE SALADS
ST !
A
F
R
E
SUP
|||
||||||
20
||
||||
||||||
MINUTES
1SPINACH SALAD WITH BERRIES

AND GOAT CHEESE
2
4
1
2
1
4
1
8
1
1
4
1
1
4
BERRY TIP
To clean raspberries,
submerge in water,
gently lift out, and dry
in a paper towellined
salad spinner.
tablespoons extra-virgin olive oil

teaspoons balsamic vinegar
teaspoon honey
teaspoon kosher salt
teaspoon freshly ground
black pepper
cup fresh raspberries
cup chopped red onion
(5-ounce) package baby spinach
cup crumbled goat cheese
1. Combine rst 5 ingredients in

a bowl, stirring with a whisk.
2. Combine berries, onion,
and spinach in a bowl. Add oil
mixture; toss. Top with cheese.
PROTEIN 2g; CARB 10g; FIBER 3g; CHOL 5mg;
IRON 1mg; SODIUM 207mg; CALC 42mg
SPINACH SALAD WITH

AVOCADO AND ORANGE
SPINACH SALAD WITH BACON,

WALNUTS, AND BLUE CHEESE
SPINACH SALAD WITH SUGAR

SNAP PEAS AND CARROT
Combine 1 12 tablespoons fresh lime juice,

4 teaspoons extra-virgin olive oil, 1 tablespoon
chopped fresh cilantro, and 18 teaspoon kosher
salt in a small bowl, stirring with a whisk.
Combine 12 cup diced peeled ripe avocado, 12
cup fresh orange segments, and 1 (5-ounce)
package baby spinach in a large bowl. Add
olive oil mixture; toss to coat. Sprinkle salad
with 18 teaspoon black pepper.
Combine 5 teaspoons extra-virgin olive oil,

1 tablespoon white wine vinegar, 1 teaspoon
maple syrup, 18 teaspoon kosher salt, and
1
8 teaspoon black pepper in a bowl; whisk.
Combine 14 cup dried cranberries, 2
tablespoons toasted walnuts, 1 (5-ounce) bag
baby spinach, and 2 slices cooked crumbled
center-cut bacon in a bowl. Add oil mixture;
toss. Sprinkle with 2 tablespoons blue cheese.
Combine 4 teaspoons extra-virgin olive oil,

1 tablespoon fresh lemon juice, 1 teaspoon
white wine vinegar, 14 teaspoon kosher salt,
1
1
4 teaspoon black pepper, and 8 teaspoon
sugar in a small bowl; whisk. Combine 1 cup
sliced sugar snap peas, 12 cup shredded carrot,
1
2 cup sliced radishes, and 1 (5-ounce)
package baby spinach in a large bowl. Add
olive oil mixture; toss to combine.

CALORIES 103; FAT 7.3g (sat 1g); SODIUM 118mg

CALORIES 141; FAT 10g (sat 2.1g); SODIUM 219mg

CALORIES 75; FAT 4.6g (sat 0.6g); SODIUM 186mg
Alexia Foods. All Rights Reserved.
20
Reminiscent of classic popcorn balls, these

salty-sweet treats make for awesome low-fat,
lunch boxfriendly snacking. Make a batch
with the kids this weekend to enjoy throughout the week.
1. Coat an 8-inch square baking

pan with cooking spray. Line with
parchment paper, allowing paper
to extend over edges of pan; coat
paper with cooking spray.
2. Combine marshmallows, butter,
and salt in a Dutch oven over medium
SUPERFAST
ONLINE
||
|||
||||||
with dark chocolate drizzle
Cooking spray
1 (10-ounce) package miniature
marshmallows
1 tablespoon unsalted butter
1
10 cups salt- and oil-free popped
popcorn (such as SmartPop)
1 ounce bittersweet chocolate,
nely chopped
ST !
A
F
R
E
SUP
||||||
marshmallow
popcorn treats
TONIGHT
||||
SNACK OF THE MONTH
DINNER
MINUTES
heat. Cook mixture until melted and

smooth, stirring constantly. Remove
from heat. Stir in popcorn. Transfer
mixture to pan, pressing with parchment paper coated with cooking spray.
3. Place chocolate in a microwavesafe bowl. Microwave at HIGH 1
minute; stir until smooth. Drizzle
chocolate over popcorn mixture.
Refrigerate 5 minutes. Lift mixture
from pan, and cut into 12 bars.
SERVES 12 (serving size: 1 bar)
PROTEIN 1g; CARB 26g; FIBER 1g; CHOL 3mg; IRON
Recipes by Jessica Cox, Laraine Perri,

Carol Prager, and Caroline Wright
Find dinnertime inspiration at cookinglight.com/superfast.

Browse our full collection of 20-minute recipesfrom soups and chicken
dinners to snacks and dessertsthat will suit your quick-cooking needs.
DINNER
TONIGHT Y
RYDA
EVEETARIAN
VEG
Greens, Grains, and Beans

Earthy Swiss chard, nutty farro, and creamy
chickpeas are a trifecta of deliciousness.
SMOKY FARRO
AND CHICKPEA SOUP
GREAT GRAINS
We love the
hearty texture
of chewy farro, but
for a creamier
bowl, try cooked
quinoa.
2
2
1
2
1
2
1
2
1
3
3
1 12
1
2
1
4
1
1
4
3
1
2
1.5

cups nely chopped onion
cup nely chopped celery
cup chopped fresh parsley
teaspoon chopped fresh rosemary
garlic cloves, chopped
bay leaf
cups organic vegetable broth
cups water
teaspoons Spanish smoked paprika
teaspoon freshly ground black pepper
(15-ounce) can unsalted chickpeas
(garbanzo beans), rinsed and drained
(14.5-ounce) can unsalted,
re-roasted diced tomatoes,
undrained
cups chopped Swiss chard
cups cooked farro
cup chopped green onions
ounces grated vegetarian
Parmesan cheese (about 13 cup)
1. Heat a large Dutch oven over
medium heat. Add oil to pan; swirl to

coat. Add onion and next 5 ingredients
(through bay leaf ). Cook 7 minutes or
until onion is tender, stirring frequently.
Stir in broth and next 6 ingredients
(through tomatoes); bring to a boil.
Stir in Swiss chard and farro; cook
2 minutes or until chard wilts. Stir in
green onions; top with cheese.
SERVES 6 (serving size: 1 12 cups soup and about
2 12 teaspoons cheese)
Recipe by Deborah Madison

P H O T O G R A P H Y: R A N DY M AYO R ; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : L I N D S E Y L O W E R
This hearty one-pot meal couldnt be easier, and

it makes for simple cleanup. Look for pouches
of precooked farro either on the grain aisle or in
the frozen food section of your supermarket.
DINNER
A Fun New Way with Fish Sticks

Coat fish strips in a crispy gluten-free crust
and pop them on skewers for cool kebabs.
TONIGHT E
IN TH
KIDISTCHEN
K
P I C K I N G PA R S L E Y
Choose flat-leaf
parsley for great
herbal flavor
and leaves that
are distinct and
easy to remove.
Let kids CLEAN the herb

by submerging the bunch
(bouquet-style) in a large
bowl of water. Pat dry.
P H O T O G R A P H Y: J A S O N VA R N E Y A N D ( B O O K ) I A I N B A G W E L L ; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : L I N D S E Y L O W E R
If you only need a

little parsley from just a
few stems, PLUCK
the leaves. Its the perfect
job for small hands.
Larger quantities
require adult supervision:
HOLD the bunch
(again like a bouquet)
facing downward on a
cutting board, and slide
a sharp knife along the
stems to shave off leaves.
You can
wake up
store-bought
tzatziki with
fresh dill for
a brighter,
zippier avor.
FISH ON A STICK
Hands-on: 20 min.
Total: 25 min.
Pumpkinseeds are high in

protein, magnesium, and zinc,
and they also contribute nutty
avor to the crispy crust for
these fun sh sticks.
18 ounces cod or other
lean white sh, cut into
12 equal pieces
1
4 teaspoon salt
1
black pepper
1
2 cup raw pumpkinseeds
2 teaspoons grated
lemon rind
1 tablespoon chopped
fresh parsley
Cooking spray
1
2 cup low-fat tzatziki sauce
1. Preheat broiler. Place a
metal rack inside a rimmed

baking sheet.
2. Thread 1 piece of sh
onto each of 12 (6-inch)
skewers (cut o pointy tips
of skewers beforehand, if
desired); sprinkle sh with

salt and pepper.
3. Place pumpkinseeds in a
food processor; pulse until
nely ground. Transfer to a
shallow dish; stir in lemon
rind and parsley. Place olive
oil in a shallow dish.
4. Dip sh in olive oil, then
in seed mixture, turning to
coat evenly. Place on rack in
pan. Repeat with remaining
skewers. Coat both sides of
sh with cooking spray.
Broil 2 minutes on each side
or until pumpkinseeds begin

to brown and sh is rm.
Serve with tzatziki sauce.
SERVES 4 (serving size: 3 skewers and
2 tablespoons sauce)
Recipe adapted
from We s
Cooking: Totally
Tasty Food for
Kids by Lilly and
Audrey Andrewsa collaboration
with Cooking Light.
I TEACH A
CLASS OF
4TH GRADERS
ITS NOT OK TO
JUST GET BY
WITH RA PAIN.
Nobody chooses to have RA, but you do have

control over how you live your life with it.
If you feel like youre just getting by, talk to
your doctor. But keep in mind that patients
and rheumatologists often think about RA
in different ways. Rethinking how you have
the conversation could make a difference in
what your doctor recommends.
Visit RethinkRA.com to order your free RethinKit today.
Copyright 2014 Pzer Inc.
All rights reserved.
April 2014
TRA563107-01
DINNER
TONIGHT
Soft, Tender Butter Lettuce

Dress these delicate, lightly crisp leaves
sparingly to taste their subtly sweet flavor.
SON
A
E
S
IN
BUTTER LETTUCE, ASPARAGUS,

AND HAZELNUT SALAD
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : C L A I R E S P O L L E N
Butter lettuce, also called Boston or

Bibb lettuce, is delicate; it can bruise
and wilt as easily as fresh herbs. Instead of
tossing together in a bowl, arrange the lettuce
on individual plates before adding other
elements. A tip we learned from salt guru
Mark Bitterman: Stirring salt into the
vinaigrette will wilt lettuces faster. Instead,
nish with a sprinkling of ake salt, such as
Maldonthe big akes mimic the lettuces
crisp texture. Late spring yields the most
avorful, tender asparagus; this salad is a
great place to use very thin stalks.
1 12
1 12
1
1
1
4
5
1
1
4
2
1
4
Arrange the
leaves cup side
up to catch the
nuts, asparagus,
cheese, and
vinaigrette.
tablespoons fresh lemon juice

teaspoon chopped fresh mint
teaspoon honey
black pepper
cups torn butter lettuce
cup thinly diagonally sliced asparagus
cup chopped hazelnuts, toasted
tablespoons shaved pecorino
Romano cheese
teaspoon ake salt (such as Maldon)
1. Combine juice, oil, mint, honey, and

pepper in a bowl, stirring with a whisk.
2. Divide butter lettuce evenly among
4 plates. Top each serving with 14 cup
asparagus, 1 tablespoon hazelnuts,
and 11 2 teaspoons cheese. Drizzle
vinaigrette evenly over salads. Sprinkle
evenly with salt.
CALORIES 127; FAT 10.8g (sat 1.9g, mono 7g, poly 1.2g);
Recipe by Hannah Klinger

DINNER
TONIGHTD
HEAG
A
T
E
G OKIN
CO
P H O T O G R A P H Y: J A S O N VA R N E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : L I N D S E Y L O W E R
Spaghetti with Anchovies,

Garlic, and Red Pepper with
Lemon-Caper Broccoli
Recipe p. 54
COOK ONCE,
EAT 3X
This recipe yields just

enough spaghetti mixture
for three meals. Cook
once and enjoy speedy,
Italian-style meals
during the week.
DINNER
TONIGHT D
EKEN
WE ARRIOR
W
SPAGHETTI WITH ANCHOVIES,

GARLIC, AND RED PEPPER WITH
LEMON-CAPER BROCCOLI
Anchovies break down, or melt, into

the warm olive oil, adding savory depth to
this simple pasta toss. For a vegetarian
dish, substitute 3 tablespoons chopped
kalamata olives for the anchovies. If you
boil too much pasta tonight, set some aside
before tossing with the olive oil mixture.
Reheat on another night by dunking the
cold noodles in boiling water for 30
seconds before tossing with your sauce.
4 cups broccoli orets
16 ounces uncooked whole-grain
spaghetti (such as Barilla)
C O O K O N C E , E AT 3 X
5
4
4
1
2
1
4
1 12
1
3
tablespoons olive oil, divided

garlic cloves, sliced
anchovy llets, drained
teaspoon crushed red pepper
cup chopped fresh at-leaf parsley
tablespoons fresh lemon juice, divided
teaspoon kosher salt, divided
ounces Parmesan cheese, grated
and divided (about 34 cup)
2 teaspoons chopped shallots
1 teaspoon chopped capers, drained
1
4 teaspoon freshly ground black pepper
1. Bring a large saucepan of water to a
boil. Add broccoli; cook 3 minutes or

until crisp-tender. Remove broccoli
from pan with a slotted spoon; set
aside. Return water to a boil. Add pasta
to pan; cook according to package
directions, omitting salt and fat. Drain
pasta in a colander over a bowl,
reserving 12 cup cooking liquid.
2. Place 14 cup oil, garlic, and anchovies
in a large skillet. Heat over medium
heat for 3 minutes or until garlic is
golden brown and anchovies have

melted into the oil, stirring occasionally. Add crushed red pepper to pan;
cook 30 seconds, stirring constantly.
Carefully add reserved 12 cup cooking
liquid to pan. Add pasta to pan; toss to
coat. Stir in parsley, 11 2 teaspoons juice,
3
4 teaspoon salt, and 2 ounces Parmesan
cheese (about 1 2 cup). Reserve 4 cups
pasta mixture. Divide remaining 4 cups
pasta mixture among 4 plates; sprinkle
evenly with remaining 1 ounce
Parmesan cheese (about 14 cup).
3. Combine remaining 1 tablespoon oil,
remaining 1 tablespoon juice, remaining 14 teaspoon salt, shallots, capers,
and black pepper in a small bowl,
stirring with a whisk. Drizzle oil
mixture over broccoli orets. Serve
with pasta mixture.
SERVES 4 (serving size: about 1 cup pasta, 1 cup broccoli,
and 1 tablespoon shallot mixture)
Recipes by Hannah Klinger
TOMATO-BASIL SPAGHETTI FRITTATA

Heat 1 12 teaspoons olive oil in a medium nonstick skillet over medium
heat. Spread 2 12 cups pasta mixture in pan; cook 3 minutes. Combine
1
1
3 cup sliced green onions, 3 cup 2% reduced-fat milk, 2 tablespoons
chopped fresh basil, 12 teaspoon kosher salt, 14 teaspoon pepper, 6
large eggs, and 1 13 ounces shredded whole-milk mozzarella cheese
(about 13 cup) in a large bowl. Add egg mixture to pan. Reduce heat to
medium-low; cover and cook 8 minutes or until set. Combine 34 cup
quartered cherry tomatoes, 1 tablespoon sliced basil, 1 tablespoon olive
oil, 12 teaspoon white wine vinegar, and 18 teaspoon kosher salt in a
bowl. Cut frittata into 4 wedges; top with tomato mixture.
SERVES 6
CALORIES 234; FAT 15g (sat 3.8g, mono 7.1g, poly 1.7g); PROTEIN 14g; CARB 11g;
FIBER 2g; CHOL 44mg; IRON 2mg; SODIUM 634mg; CALC 81mg
SERVES 4 (serving size: 1 wedge and about 3 tablespoons tomato mixture)

CALORIES 302; FAT 18.2g (sat 5.4g, mono 9.4g, poly 2.5g); PROTEIN 16g; CARB 18g;
FIBER 1g; CHOL 290mg; IRON 2mg; SODIUM 594mg; CALC 157mg
4J5LPS5\[YP[PVUHSZ33*
ITALIAN WEDDING SOUP

Shape 12 ounces bulk hot Italian sausage into 42 meatballs. Heat
1 tablespoon oil in a large Dutch oven over medium-high heat. Add
meatballs; cook 2 minutes on each side. Remove meatballs from pan.
Add 34 cup chopped onion, 34 cup chopped carrot, and 2 minced
garlic cloves to pan; saut 4 minutes. Add 3 cups unsalted chicken
stock and 2 cups water; bring to a simmer. Add meatballs; cook 2
minutes. Stir in 5 cups spinach, 1 12 cups chopped pasta mixture, 14 cup
chopped fresh dill, 2 teaspoons lemon juice, 12 teaspoon kosher salt,
and 12 teaspoon pepper; cook 2 minutes. Place 1 13 cups soup in each
of 6 bowls; top each serving with 2 teaspoons grated Parmesan cheese.
A DV E RT I S E M E NT
MOMS TO-DO LIST WAS TOO LONG.

HER DAYS WERE TOO SHORT.
BUT HER HUGS WERE JUST RIGHT.
Your kids dont need perfection. They need you.
Let COZI manage the details so you can focus
on what really matters.
Cozi tracks everyones schedules and lists,
and reminds the family so you dont have to.
Happy Mothers Day.
GET COZI, ITS FREE AT COZI.COM
in iTunes and Google Play
2015 Cozi Inc. All rights reserved.

REAL SIMPLE is a trademark of Time Inc., registered in the U.S. and other countries.
All referenced trademarks are the properties of their respective owners.
DINNER
FREEZE IT!
One-Pot Green Curry Stew

Enjoy a hearty vegetarian bowl tonight and
freeze a batch for later, all in just 25 minutes.
TONIGHT D
EKEN
WE ARRIOR
W
HOW-TO
FREEZE
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : C L A I R E S P O L L E N . I L L U S T R AT I O N : H A R R Y M A LT
Cool potato mixture to

room temperature; seal in a
large zip-top plastic freezer
bag and lay at in freezer.
Freeze up to 2 months.
THAW
Microwave in bag at
MEDIUM (50% power) for
4 minutes or until pliable.
REHEAT
Pour stew into a large
saucepan. Cover and cook
over medium heat until
thoroughly heated (about
15 minutes). Stir in basil.
Top with yogurt, and serve
with lime wedges.
GREEN CURRY STEW

WITH POTATOES AND
CAULIFLOWER
Hands-on: 25 min.
Total: 25 min.
Layer the vegetables in the pan

rather than stirring them in so
they steam to the right doneness.
Add red pepper for extra kick.
1 12 tablespoons butter
1 (8-ounce) package
prechopped onion
3 tablespoons green
curry paste (such as
Thai Kitchen)
1 tablespoon minced
peeled fresh ginger
1 teaspoon ground cumin
1 12 tablespoons lowersodium soy sauce
2 (14-ounce) cans light
coconut milk
1 (12-ounce) package
trimmed green beans,
cut into 1-inch pieces
2 (10-ounce) packages
fresh cauliower orets
1 (20-ounce) package
refrigerated diced
potatoes with onions
(such as Simply
Potatoes)
2 (15-ounce) cans
unsalted chickpeas,
rinsed and drained
1
3
4 cup torn fresh basil
leaves
1 cup plain 2% reduced-fat
Greek yogurt
8 lime wedges
1. Melt butter in a large
Dutch oven over mediumhigh heat. Add onion and
garlic; saut 4 minutes. Stir
in curry paste, ginger, and
cumin; cook 1 minute. Stir
in soy sauce and coconut
milk; bring to a boil. Layer

beans, cauliower, potatoes,
and chickpeas in pan; bring
to a boil. Cover; reduce heat,
and simmer 10 minutes. Stir
in salt. Stir in basil, or follow
freezing instructions. Place
134 cups stew in each of 8
bowls. Top each serving
with 2 tablespoons yogurt
and 1 lime wedge.
SERVES 8
Recipe by Hannah Klinger

DINNER
S U N D AY S T R AT E G I S T
TONIGHT
5 More Menu Ideas

Try these dinner favorites
for a delicious week ahead.
TUESDAY
Grilled Ham and

Pineapple Pizza
+ Simple Salad
with Lemon Dressing
WEDNESDAY
Seared Tuna with

Avocado Salsa
+ Sesame-Miso
Cucumber Salad
Smoky Farro and
Chickpea Soup
THIS ISSUE, PAGE 44
Browned Butter Flounder

with Lemon Snap Peas
Dessert Bonus:
Tropical Fruit Nachos

Try DENTASTIX
Fresh Bites and Fresh Biscuits.

Two NEW minty treats that help reduce
tartar buildup and freshen your dog's
breath. Pedigree.com/Dentastix
/ Trademarks Mars, Incorporated 2015.

The Smiling Dogs are trademarks. US Patent D492,836.
Whole grains like farro, bulgur, and barley round out any meal during
the week and bulk up salads and soups nicely for lunch. Served hot,
theyre also a tasty swap for your morning oatmeal. Store uncooked
grains in clear plastic containers labeled with the grain-to-water ratio
and approximate cooking time. Cook a big batch on the weekend, and
refrigerate for the week ahead.
P H O T O G R A P H Y: ( T O P T O B O T T O M ) J O H N N Y A U T R Y ( 3 ) , R A N DY M AYO R , A N D J A S O N WA L L I S
MONDAY
Fried Rice with

Sweet Soy Sauce
+ Sesame Broccoli
THURSDAY
Get these recipes, weekly plans, and shopping lists

at cookinglight.com/sundaystrategist.
FRIDAY
Dog
breath,
prepare
yourself.
ENDR
K
E
E
W ARRIO
W
e
i
g
!
g
s
Donture
e
D
.
.
.
y
Tr
ING D.
H
S
U
R
B OO HAR
e
s
u
BecaIS JUST T
Or, better yet, try DENTASTIX.

If tartar buildup is causing your dog's bad breath, try DENTASTIX,
the dog treat that's clinically proven to help reduce tartar buildup.
Pedigree.com/Dentastix
/ Trademarks Mars, Incorporated 2015. The smiling dogs are trademarks. US Patent D492,836.
WHAT
THE
BEST
MORNINGS
ARE
MADE OF.
Start your day on the plus side of delicious with Quaker Real Medleys.
Try new Summer Berry Granola as a delicious snack or topping
thats loaded with crunchy clusters plus real fruit. And theres new
Banana Walnut Oatmeal +, complete with super grains and
packed with bananas and crunchy nuts. #QuakerUp
Crunching
the numbers
of healthy
food
INSIDE
200-CALORIE
TOSTADAS
p. 64
Loco for Coco
EGG SALAD
MAKEOVER
Jumping on
the coconut trend?
Read this first.
p. 66
BY F R AN CE S L ARG E M A N- ROT H , R D
P H O T O G R A P H Y: A L E X S TA R / V E E R
he coconut is one hot

fruit, basking in the glow
of a health halo. Despite
its high saturated fat
content (12g per tablespoon oil), coconut products are
showing up everywherefrom the
baking aisle to the snack section.
Though innovative and tasty, coconut
doesnt automatically mean healthy.
Many products are higher in calories
and sat fat with added sugars and salt,
so read labels and enjoy in moderation.
You may have tried coconut chips
and milk, but what about the rest of
the fruit? Here are some other ways
to go coco.
COCONUT OIL
Its the butter of the plant
world, made by pressing the
fruit. The rened version is avorless and best for sauts; try
unrened in baked goods for a
nuttier, stronger avor. Each
tablespoon has 12g sat fat
(5 more than butter), so keep
heart-healthy olive oil around
for everyday recipes.
COCONUT VINEGAR
Made by fermenting the sap
from the palm tree, coconut
vinegar tastes like white wine
vinegar and works well in
salad dressings. Most are raw
and unpasteurized, containing
more enzymes and bacteria
than other vinegarsan
ancient folk remedy said by
some to have health benets.
COCONUT FLOUR
This gluten-free our is made
when the meat is dried and
ground. Its higher in protein
and fat but rich in ber (2.5g
per tablespoon), making it
very absorbent and a poor
1-to-1 sub for wheat our.
Instead, replace up to onefourth of the our in a recipe
and up the liquid by 20%.
COCONUT SUGAR
Rising in popularity thanks to
its unbleached and unrened
natural image, this sweetener
resembles brown sugar in
avor with coffee undertones.
Calories are similar to
granulated: 15 to 18 per
teaspoon, depending on the
brand. Use in baked goods
as a 1-to-1 replacement.
NUTRITION
MADE EASY
by the
numbers
Trim and Tasty Tostadas

Six simple dinner solutions, ready in a snap
all under 200 calories
BY FR A NCES L A RGEMA N-ROTH, RD
BAJA FISH AND AVOCADO
2 ounces pan-seared tilapia + 14 cup sliced

avocado + 2 tablespoons fresh cilantro +
2 small radishes, thinly sliced
TANGY PORK AND MANGO
2 ounces grilled pork tenderloin, shredded

+ 13 cup diced peeled ripe mango +
2 tablespoons salsa verde
CRUNCHY SHRIMP
3 ounces grilled shrimp + 12 cup shredded

red cabbage + 1 tablespoon Mexican crema
our go-to weeknight dinner cheat just arrived. You can make a tostada out of basically any ingredients
as long as you start with a crisped tortilla. We like to bake ours right on the oven rack at 350 for 8 to 10
minutes or until crisp. Go with 6-inch whole-grain corn tortillas instead of our, and youll save about
30 calories and 200mg sodium. Then just top with these fun avor combos, and crunch. Theyre the
perfect build-your-own superfast fareso healthy and delicious, youll want two.
CHICKEN AND CORN TWO WAYS
2 ounces shredded skinless rotisserie chicken

breast + 14 cup pickled onions + 14 cup sweet
corn kernels + 1 teaspoon fresh lime juice
ALL-AMERICAN STEAK
2 ounces grilled ank steak, thinly sliced +
1
2 cup thinly sliced bell peppers and onion,
sauted in 12 teaspoon olive oil
CALORIES 189; FAT 6.9g (sat 2g); SODIUM 55mg
SMOKY EGG AND CHEESE
1 large fried egg + 2 tablespoons chipotle

salsa + 1 tablespoon shredded cheddar cheese
+ 1 12 teaspoons thinly sliced green onions
Find more
great tostada
recipes at
cookinglight
.com/features.
NUTRITION
MADE EASY
Leaner, Greener Egg Salad

Our fruity trick cuts fat in half, keeping all the
creamy goodness of the classic.
BY S IDNEY FRY, MS , RD
Avocado-Egg Salad
Sandwiches with
Pickled Celery
Recipe p. 68
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : L I N D S E Y L O W E R
gg salad is a lunchtime favorite, a

go-to because its
quick, easy to
prepare, and rich
in lling protein. Its a salad
by name, yes, but a typical
homemade version can load on
more than 23g of fat and almost
900mg sodiumsuddenly
making your so-called light
lunch feel anything but. We
knew a rescue was in order.
To start, we looked to one
of our favorite ingredients to
replace most of the mayo:
avocado. When mashed to a
smooth puree, it keeps our
salad nice and creamy, with a
fruity richness. But wait
avocado is high in fat, right?
One tablespoon of the green
stu contains only 2g fat
much better than mayos 11g
fat. Crunchy quick-pickled
celery stands in for pickle relish
to save sodium. To reduce sat
fat just a bit more, we hold out
a couple of the egg yolks and
drop white sandwich bread in
favor of a whole-grain variety
with crunchy sunower seeds
to boost ber; a handful of the
nutty nuggets go into the salad,
too, for textural appeal. Our
lightened sandwich is a wholegrain, feel-good handful youll
be happy to tote to work.
OUR EGG SALAD

SANDWICH SAVES
80 calories, 11.1g fat,
and 303mg sodium over
the traditional egg salad
sandwich. Bonus:
4.5g more ber.
NUTRITION
MADE EASY
AVO PUREE
Mashed avocado
replaces most of the
mayonnaise, keeping
the salad creamy
and rich while
lowering calories,
fat, and sodium.
AVOCADO-EGG SALAD
SANDWICHES WITH
PICKLED CELERY
QUICK PICKLES
A speedy soak in
vinegar, water, and
sugar pickles celery,
saving 230mg sodium
per tablespoon over
pickle relish.
FEWER YOLKS
We hold out two
egg yolks to keep fat
and calories in check.
Use them chopped
on salads, grated on
steamed asparagus,
or sliced on toast.
Hands-on: 20 min.
Total: 25 min.
To prevent avocado from browning

in leftover egg salad, place any
remaining salad in a bowl and
cover surface with plastic wrap.
Then cover the entire bowl tightly
with plastic wrap.
6
3
3
2
1
4
1
4
1
large eggs
tablespoons water
tablespoons cider vinegar
teaspoons sugar
cup nely chopped celery
cup mashed ripe avocado
tablespoon canola
mayonnaise
1 teaspoon fresh lemon
juice
3
4 teaspoon Dijon mustard
1
2 teaspoon black pepper
3
8

2 tablespoons dry-roasted
salted sunower seeds
8 (1-ounce) slices wholegrain sunower bread,
toasted (such as Ezekiel)
1 cup baby arugula
4 heirloom tomato slices
1. Add water to a large
saucepan to a depth of 1
inch; set a large vegetable
steamer in pan. Bring water
to a boil over medium-high
heat. Add eggs to steamer.
Cover and steam eggs 16
minutes. Remove from
heat. Place eggs in a large
ice waterlled bowl.
2. While eggs cook, combine 3 tablespoons water,
vinegar, and sugar in a
medium microwave-safe
bowl; microwave at HIGH
2 minutes or until boiling.

Add celery; let stand 15
minutes. Drain.
3. Meanwhile, combine
avocado, mayonnaise, juice,
mustard, pepper, and salt in
a medium bowl, stirring
well until smooth.
4. Peel eggs; discard shells.
Slice eggs in half lengthwise;
reserve 2 yolks for another
use. Chop remaining eggs
and egg whites. Gently stir
eggs, celery, and sunower
seeds into avocado mixture.
Top 4 bread slices with
about 1 2 cup egg mixture,
1
4 cup arugula, 1 tomato slice,
and remaining 4 bread slices.
SERVES 4 (serving size: 1 sandwich)
P H O T O G R A P H Y: ( L E F T , T O P T O B O T T O M ) J E N N I F E R C A U S E Y; F O O D S T Y L I N G : R A C H E L J O H N S O N ; P R O P S T Y L I N G : C L A I R E S P O L L E N
FOR BETTER
EGG SALAD
healthyhabits
+ Diet Habit: Success Stories
p. 74
+ Beauty Habit: Tea Time
p. 76
TRY TWO NEW
WHOLE
GRAINS
P H O T O G R A P H Y: R O B B I E C A P O N E T T O ; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : M A R Y B E T H W E T Z E L
Break out of your grain rut with these

quick-cooking options. BY A LI SO N A S HTO N
iber-rich whole
grains many benets range from
lowering your risk
for heart disease,
type 2 diabetes, and even
dementia to helping you
shed more belly fat. But
thats not the only reason to
eat more grains. The latest
research, says Kelly Toups,
RD, program manager of the
Whole Grains Council at
Oldways, reveals that whole
grains have levels of antioxidants approaching those
of fruits and vegetables.
So youre a whole-grain
convert already. Oatmeal for
breakfast, whole-wheat pasta
instead of white, brown rice
for quick stir-fries. Whats
next? Expand your horizons
and try two new grains:
amaranth and freekeh.
These rediscovered ancient
grains are hot in both nutrition and culinary circles.
Apricot-Basil
Chicken with Freekeh
Recipe p. 96
, TM, 2015 Kellogg NA Co.
The
Sales of freekeh, a
GRAINS darling grain among chefs,
HABIT jumped 159% last year.
INTRODUCING THE
EGGO BREAKFAST
SANDWICH.
1 FREEKEH
Where Theres Smoke,
Theres Flavor
WHAT IS IT? An
Eastern Mediterranean
staple, freekeh is made
from hard wheat or
barley thats harvested
when its still young and
green. After being
parched, roasted, and
dried, the seeds are
rubbed to reveal an
olive-green grain with a
distinctive smoky quality.
A half-cup serving of
cooked freekeh has an
impressive 7 grams of
protein and 8 grams of
ber. Its also rich in
lutein, an antioxidant
that nourishes eyes.
HOW TO COOK IT
Steam cracked freekeh

as you would rice,
which produces
delicate, uffy results.
Bring 1 cup cracked
freekeh and 212 cups
water or broth to a boil.
Reduce heat, cover, and
simmer for 20 minutes
or until the liquid is
absorbed. Remove it
from the heat, and let it
stand, covered, for
5 minutes. You can
also cook freekeh in a
rice cooker on the
brown rice setting.
TRY IT Try substituting
freekeh in recipes that

call for farro or bulgur.
Use it in grain salads
with a salty cheese,
such as feta, and a
sweet vegetable, such
as butternut squash or
beets, to play off its
smoky avor.
EGG, CHEESE
AND SAUSAGE
DEL ICIOUSNESS
BETWEEN
Smart starter: Vanilla Amaranth with Peach Compote.
Find the recipe at cookinglight.com/features.
AMARANTH
Tiny but Mighty
WHAT IS IT? Amaranth
looks like a tinier version

of quinoa, and it has a lot in
common with its berpopular
cousin. Like quinoa, amaranth
is a gluten-free New World
grain (technically, a pseudograin thats really a seed)
that was a staple of the Inca
and Aztec diets. A half cup
of cooked amaranth has
4.7 grams of protein
(which, like quinoa, is a
complete protein) and
almost 3 grams of ber.
But the similarities end
there. While quinoa cooks
up in uffy, distinct grains,
amaranth releases lots of
starch when it cooks. The
result is a creamy texture
in which each grain has a
caviar-like pop.
HOW TO COOK IT For the
whole-grain version, use
2 cups liquid (water, broth,
dairy, or nut milk) per 1 cup
amaranth. Bring to a boil,

reduce heat, cover, and
simmer 20 to 25 minutes or
until the liquid is absorbed.
You can also pop amaranth
like popcorn in a hot, dry
skillet for a snack. Megan
Gordon, author of WholeGrain Mornings: New
Breakfast Recipes to Span the
Seasons, recommends using
a few tablespoons at a time
because it burns quickly.
EGGO
WAFFLE-ST YLE
BREAD.
TRY IT Amaranths starchy
quality makes it a natural

stand-in for polenta. Its also
terric as a breakfast
porridge or as a pudding
for dessert. Its a beautiful
thickener in soups, adds
Maria Speck, author of
Simply Ancient Grains. Try
amaranth our in hearty
muffins and quick breads.
But its a hefty our, Gordon
cautions, so use it judiciously.
You dont want to use more
than 25% amaranth our.
More than that can make
your baked goods dense.
, TM, 2015 Kellogg NA Co.
The
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ong-term diet success is a

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BEAUTY
Calm irritated skin and smooth strands with
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The
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Four great,
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LAURA MERCIER
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Whats in Your Bag,

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BEAUTY
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WHAT ABOUT YOU?

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beauty editor. Tell her what products
youre loving right now at cindy_
hatcher@timeinc.com. Well
feature your top picks on our blog.
P H O T O G R A P H Y: ( B O T T O M R I G H T ) C O U R T E S Y O F F L O W E R B E A U T Y. K AT E WA L S H : C O U R T E S Y O F G A R N I E R . C I N DY H AT C H E R : R A N DY M AYO R ; H A I R A N D M A K E U P S T Y L I N G : C E L I N E C . R U S S E L L
The
KATE
WALSH ?
FROM THE CL GARDEN
MAXIMIZE SPACE
GROW UP
Vertical supports such as an

arbor or trellis increase the
surface area a vining plant
can use while taking up
limited soil space. Our garden
showcases beans, peas,
climbing Malabar spinach,
and cucumbers on wire
arbors and twig tuteurs.
These provide support
for vines and add a
decorative element.
GIVE SUPPORT
Spring to Summer
Set up your seasonal garden now
for success all summer long.
P H O T O G R A P H Y: R A N DY M AYO R . I L L U S T R AT I O N : F E L I C I TA S A L A
BY M A RY B E T H S H A D DIX
eak growing season is just

weeks away, temperatures
are rising, and garden
stores are oering enticing
choices. Its time to enjoy
the last harvest from spring plantings
and make room for summer crops.
Replace spent pea vines with
climbing cucumber, nestle tomato
plants in the ground, and sample the
ripe, bright strawberries you planted a
few months back. Your carrots, beets,
spinach, and Swiss chard are ready for
harvest, so replace them with newly

sown seed.
Our plans can be adapted to suit
your taste buds, allowing a mix-andmatch approach and grouping plants
that need similar care and conditions.
Prefer fresh haricots verts instead of
edamame? Swap them out in the bean
block. If you have little space, start container gardensthe timing is perfect.
One three-pot planting can produce
fresh tomatoes and crisp cucumbers
right outside your kitchen door.
These growing structures

can be created inexpensively with branches
and exible vines or
items from a farm supply
store, but if you prefer to
buy ready-made options, we
like many of the trellises and
arbors found at Terrain (shop
terrain.com) and Gardeners
Supply (gardeners.com).
TIE IT UP
Vines such as tomatoes, or

heavily laden branches of
peppers, need soft, exible
ties or natural twine tied
loosely around the branches
and onto the trellis or plant
stake. Remnants of hosiery or
strips of old T-shirts work well,
or purchase garden clips
that snap around both
stem and support
(gardeners.com).
FROM THE CL GARDEN
GARDEN DESIGNS
Keep these plant
cousins together,
as they have
similar requirements. We chose
four tomatoes
a variety of paste,
cherry, and beefsteak typesone
hot pepper, one
sweet pepper,
and a ngerling
eggplant. Pots are
miniatures of the
same theme.
Climbers need
vertical support
(see trellis tips on
page 83). Choose
bush varieties of
green beans or
edamame, and
pole varieties such
as Red Noodle.
Borage and
nasturtiums will
bring bees and
butteries to aid
your vegetable
production.
Choose plants based on your taste and space. Plant raised beds for a well-rounded harvest, or
pick pots from 14 to 24 inches in diameter (large enough for the type of plant) for the patio.
24"
18"
14"
Kale
Tomatoes,
Eggplant, Peppers
Sunowers
Basil, Cilantro
Tomatoes
Basil, Cilantro
Marigolds
Eggplant, Peppers
Marigolds
24"
18"
14"
Arugula
Borage
Eggplant, Peppers
Nasturtiums
Edamame
Pole Beans
Arugula
Cucumbers
Nasturtiums
Cucumbers
Basil, Cilantro
MORE ONLINE
Find past planting
plans, our favorite
varieties to grow,
and harvest tips
at cookinglight
.com/garden. Use
#CLPickFresh
to connect with
us socially.
MEET OUR GARDENER
Mary Beth Shaddix is a

gardener and writer based near
Birmingham, Alabama. She
plans and oversees the Cooking
Light Garden and contributed
to Pick Fresh, our cookbook and
garden guide. Reach her at
marybethshaddix.com
or @mbshaddix on
Instagram and Twitter.
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Cook like a genius as

Keith Schroeder reveals
the science behind his art.
mad delicious
THIS MONTHS LESSON
Vidalia
Onions
Skillet-Charred
Vidalia Onion Salad
Recipe p. 88
SCAN PHOTOS
& SAVE RECIPES
idalia onions (and

other sweet onion varieties) are grown in
low-sulfur soils, and
that makes them much
lower in pyruvic acidthe stu
that makes onions punchy. And
while a raw Vidalia is apple-mild, a
little char lends a ton of avor. This
recipe ris on an old French culinary trickthe oignon brla
charred, halved onion used to add
depth to broths and stocks. The
onions here are peeled and cut into
thick slabs. You char only one side
of the onion to get all the glory and
crunch of raw onion, with a penetrating, almost re-cooked avor.
The dressing is a simple emulsion
of feta, garlic, lemon, chile, and
olive oiland asks for a mini food
processor. Dont worry if you dont
have one, though, as the ingredients
can just as well be minced. And
while the dressing is a bit more
elegant as an emulsion, a simple
fork-stir is ne, too. Nutty, drycooked garbanzos will leave you
satised. Serve with sauted chicken
breasts to round out the meal.
WITH YOUR PHONE!

SEE PAGE 6
Atlanta chef Keith Schroeders

rst Cooking Light cookbook,
Mad Delicious, came out last fall.
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : C L A I R E S P O L L E N . P O R T R A I T A N D B O O K : R A N DY M AYO R ; S T Y L I N G : L I N D S E Y L O W E R
SWEET
Keiths Recipe Breakdown
mad
delicious
SKILLET-CHARRED VIDALIA ONION SALAD

Make sure to have your stoves hood vent crankingthe onion will give off smoke as it chars. A hit of
oral fresh oregano provides the perfect top note for the salads Mediterranean avors.
Ingredient
Amount
Why
Follow These Steps:
Feta cheese
1 ounce,
crumbled
(about 14 cup)
Provides underlying tang, creaminess, and salt.
>> To make the dressing, combine
Garlic cloves
For pungency, to spike the otherwise round,

straightforward avor of the sweet onion.
Fresh lemon juice
2 tablespoons
The foundation of the dressing (vinaigrette).
Red Fresno chile,

seeded and
coarsely chopped
The perfect chile choice for this dressingit

balances sweet and heat without being vegetal.
Extra-virgin
olive oil
2 tablespoons
So we can turn the dressing into a smooth emulsion.
Cooking spray
To facilitate charring and keep the onions

from sticking.
Small Vidalia
onions, peeled
and cut into
1
2-inch slabs
Vidalias are sweet, so theyre the perfect choice

when onions are taking center stage.
Kosher salt
1
4 teaspoon
Both to season and to draw some moisture out

of the onions.
Unsalted
chickpeas
(garbanzo beans)
1 (15-ounce)
To bulk up the salad and add some nuttiness
can, rinsed and once charred.
drained
Fresh oregano
2 teaspoons,
Its an herb that ties onions, feta, lemon, and
nely chopped olive oil together quite nicely. Ask any yia-yia
(Greek grandmother).

CALORIES 177; FAT 9.4g (sat 2.4g, mono 5.4g, poly 0.8g); PROTEIN 6g; CARB 18g; FIBER 4g; CHOL 8mg;
feta, garlic, lemon juice, and chile

in a mini food processor. Process
until smooth. If necessary, add a
tablespoon hot water to thin.
>> Add oil to the processor; process
for about 30 seconds or until the
dressing is silky smooth. Set aside.
>> Heat a large cast-iron skillet
over medium-high heat; coat pan
with cooking spray.
>> Place onion in skillet in 1 even
layer. Press each slab to ensure full
contact with pan. Season onions
evenly with salt.
>> Cook, without turning, 4
minutes or until onion slabs are
moderately charred. Transfer onion
to a large bowl.
>> Leaving the pan on the heat, add
chickpeas; cook 3 minutes or until
lightly charred. Add to onion.
>> Separate onion slabs into rings.
Add oregano and dressing.
>> Toss until well dressed.
VARIATION
LAMB AND TURKEY

VIDALIA SALAD
Saut 4 ounces ground lamb and

4 ounces ground turkey 5 minutes
or until done. Drain well. Toss with
4 cups baby spinach, 2 additional
tablespoons lemon juice, another
teaspoon oregano, and an additional
1
4 teaspoon kosher salt. Fold
mixture into onion salad.
CALORIES 281; FAT 14.9g (sat 4.4g);
SODIUM 437mg
Go on, indulge
*Members following the COOKING LIGHT Diet, on average, lose more than half a pound per week.
with the
Slim down with easy meal plans designed to

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Customized menus to meet your weight loss
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Great tasting recipes that cut up to
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2015 Time Inc. COOKING LIGHT is a trademark of

Time Inc. Lifestyle Group, registered in the U.S. and other countries.
Five versatile supermarket proteins star in

recipes guaranteed to bring dinnertime delightfast.
Photography by JENNIFER CAUSEY Illustrations by GILLIAN MACLEOD
- page 94 -
- page 98 -
- page 106 -
- page 110 -
- page 118 -
Pineapple Chicken
Kebabs with
Cilantro-Lime Slaw
Recipe p. 96
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Fig-Glazed Chicken
Panini with Brie
Recipe p. 96
Quick Chicken and

Vegetable Curry
Recipe p. 97
Crispy Chicken
Cutlets with
Butter-Chive Pasta
Recipe p. 97
Keep prep simple and speedy. Cut away any large pieces of fat left on the thighs, but dont worry
about trimming off every little bit you see; that stuff will melt away as the chicken cooks.
Chicken Thigh RECIPES

No.
Pineapple Chicken Kebabs

with Cilantro-Lime Slaw
Hands-on: 25 min.
Total: 25 min.
A sweet-tangy-spicy
glaze of Asian pantry
staples caramelizes beautifully
under the broiler. To complete
the meal, serve with jasmine rice
tossed with sliced green onions
and lime rind strips.
1
2
2
1
1
1
1
2
1
1 14
1
2
3
1
3
1
2
cup pineapple juice

tablespoons rice vinegar,
divided
tablespoon hoisin sauce
teaspoon Sriracha
(hot chile sauce,
such as Huy Fong)
teaspoon honey
teaspoon sh sauce
garlic clove, crushed
pounds skinless,
boneless chicken thighs
teaspoon kosher
salt, divided
tablespoons canola
mayonnaise
tablespoon fresh
lime juice
cups thinly sliced
red cabbage
cup chopped
fresh cilantro
1. Combine pineapple juice,

1 tablespoon vinegar, hoisin,
Sriracha, honey, sh sauce,
and garlic in a small
saucepan; bring to a boil.
Reduce heat, and simmer
6 minutes or until reduced
to about 3 tablespoons. Set
aside 1 tablespoon juice
mixture for serving.
3. Cut chicken into 24
bite-sized pieces; thread
2 pieces onto each of 12 (6inch) skewers. Place kebabs

on a foil-lined baking sheet;
brush with half of remaining
2 tablespoons juice mixture.
Sprinkle chicken with 14
teaspoon salt. Broil 5
minutes or until chicken
begins to brown. Turn
chicken over; brush with
remaining half of juice
mixture. Broil 4 minutes or
until done. Drizzle chicken
with reserved 1 tablespoon
juice mixture.
tablespoon vinegar, 14
teaspoon salt, mayonnaise,
and lime juice in a medium
Add cabbage and cilantro;
toss. Serve slaw with kebabs.
SERVES 4 (serving size: 3 kebabs and
3
4 cup slaw)
No.
Apricot-Basil Chicken
with Freekeh
Hands-on: 25 min.
Total: 25 min.
Freekeh is an ancient variety of

wheat that is harvested while
green and then roasted for a
fantastically nutty, smoky avor.
Package directions call for
simmering on low for up to 25
minutes, but here its cooked
a little more quickly by raising
the temperature to medium.
Substitute couscous, quinoa,
or rice if you cant nd freekeh.
If you can nd fresh apricots,
swap them in for dried, increasing
the amount to 1 cup.
1 12 cups water
1 14 cups unsalted chicken
stock, divided
1 cup freekeh (young
green cracked wheat)
3
divided
1
2 teaspoon black pepper,
divided
1
2 cup dry Marsala wine
1
2 cup dried apricots,
chopped
1 tablespoon butter
1
4 cup thinly sliced
fresh basil
1. Combine 11 2 cups water,
1 cup stock, freekeh, 38

teaspoon salt, and 14 teaspoon pepper in a medium
saucepan; bring to a boil.
Cover, reduce heat to
medium, and simmer 18
minutes or until tender.
1
4 cup stock, Marsala, and
apricots in a small bowl.
3. Sprinkle chicken with
remaining 38 teaspoon salt
and 14 teaspoon pepper. Heat
a large nonstick skillet over
medium-high heat. Add oil
to pan; swirl to coat. Add
chicken; cook 7 minutes or
until done, turning once.
Add apricot mixture to pan;
cook 2 minutes. Stir in
butter; remove from heat.
Place about 34 cup freekeh
mixture into each of 4
shallow bowls. Top each
serving with 1 chicken
thigh; divide sauce evenly
among servings, and
sprinkle evenly with basil.
SERVES 4
No.
Fig-Glazed Chicken
Panini with Brie
Hands-on: 24 min.
Total: 24 min.
For sandwiches with great crunch,

look for a rustic whole-grain bread
boule. If you have trouble cutting
1-ounce slices across the width of
the boule, cut it in half rst.
2 teaspoons canola oil
2 tablespoons g jam
3
divided
3
1 cup chopped
Lacinato kale
1 teaspoon sherry vinegar
8 (1-ounce) slices
whole-grain bread
1 small ripe pear,
cut into 12 thin slices
3 ounces Brie cheese,
chopped
Cooking spray
medium-high heat. Add oil;

swirl to coat. Add chicken to
pan; cook 4 minutes or until
browned. Turn chicken over;
cook 2 minutes or until
done. Remove chicken from
pan; let stand 5 minutes.
Cut chicken into thin slices.
Combine chicken, jam, 14
teaspoon salt, and 14 teaspoon pepper; toss to coat.
2. Combine kale and vinegar
in a medium bowl; toss to
coat. Divide chicken mixture
evenly among 4 bread slices.
Top each with 3 pear slices
and 34 ounce cheese; sprinkle
remaining 1 8 teaspoon salt
and remaining 18 teaspoon
pepper over sandwiches.
Divide kale mixture evenly

among sandwiches; top with
remaining bread slices.
Lightly coat sandwiches
with cooking spray.
3. Return pan to medium
heat. Add sandwiches to
pan. Place a cast-iron or
heavy skillet on top of
sandwiches, pressing gently
to atten; cook 2 minutes on
each side or until browned
and cheese begins to melt.
SERVES 4 (serving size: 1 sandwich)
No.
FO O D ST YLI N G : MAR IAN CO O PER CAI R N S ; PRO P ST YLI N G : LI N DSE Y LOWER AN D CL AI R E SP O LLEN
Quick Chicken and

Vegetable Curry with
Garlic Naan
Hands-on: 20 min.
Total: 25 min.
Curries are often served over rice,

but this version is served like a
stew with a side of naan bread for
a hearty complete meal.
4 teaspoons canola oil,
divided
2 cups prechopped onion
1 tablespoon
all-purpose our
1 tablespoon
garam masala
1 tablespoon minced garlic
5
1
1
4 teaspoon crushed
red pepper
1 14 pounds skinless, boneless
chicken thighs, chopped
1 cup unsalted
chicken stock
1 cup sliced carrot
1
2 cup water
2 cups frozen green
peas, thawed
1
2 cup light coconut milk
2 garlic naan atbreads
(such as Whole Foods
365) or pita breads
1 tablespoon chopped fresh
cilantro (optional)
1. Preheat oven to 400.
2. Heat a Dutch oven over
medium-high heat. Add 1

tablespoon oil; swirl to coat.
Add onion; saut 2 minutes.
Stir in our and next 6
ingredients (through red
pepper); saut 1 minute.
Add chicken, stock, carrot,
Why You Should Try Thighs

We know skinless, boneless chicken breasts are wildly
popular, but theres another (dare we say tastier?) side
of the bird. Skinless, boneless thighs are less expensive than
breasts, their avor is richer, and theyre more moistthey wont
dry out, even if overcooked. And the nutritional differences
between the two may not be as big as youd thought.
Skinless, boneless thighs
(4 ounces, raw)
135 calories, 4.7g fat
(1.2g sat), 22g protein
Skinless, boneless breasts

(4 ounces, raw)
129 calories, 2.9g fat
(0.6g sat), 24g protein
While the sat fat is doubled in the thighs, its still low for
a main dish at only 1.2g. Its time to go dark!
and 1 2 cup water; bring to a

simmer. Cover, reduce heat,
and simmer 8 minutes. Stir
in peas and coconut milk;
cover and cook 5 minutes.
3. While curry cooks, brush
naan evenly with remaining
1 teaspoon oil; bake at 400
for 8 minutes or until crispy.
Cut each naan into 4 pieces.
4. Spoon 134 cups curry into
each of 4 shallow bowls;
sprinkle with cilantro, if
desired. Serve each bowl
with 2 naan quarters.
SERVES 4
CALORIES 514; FAT 23g (sat 5.6g, mono
No.
Crispy Chicken Cutlets

with Butter-Chive Pasta
Hands-on: 25 min.
Total: 25 min.
Youll be amazed how crisp these

schnitzel-inspired cutlets get
with only 6 minutes of cooking.
4 ounces uncooked
angel hair pasta
3 tablespoons
canola oil, divided
fresh chives
1 tablespoon butter
3
divided
1
1
3 cup all-purpose our
1 12 teaspoons paprika
2 large eggs, lightly beaten
1 cup whole-wheat panko
(Japanese breadcrumbs)
1 12 teaspoons fresh
lemon juice
1 cup baby arugula
3
4 cup at-leaf parsley leaves
1
3
1
3
cup torn fresh mint leaves

cup halved cherry
tomatoes
1 large radish, thinly sliced
4 lemon wedges
1. Cook pasta according to
package directions; drain.

Combine pasta, 112 teaspoons oil, chives, butter,
and 38 teaspoon salt.
2. While pasta cooks, place
each chicken thigh between
2 sheets of plastic wrap;
pound to 1 4-inch thickness
using a meat mallet or
small heavy skillet. Sprinkle
chicken with remaining
3
8 teaspoon salt and pepper.
Combine our and paprika
in a shallow dish. Place
eggs in a shallow dish. Place
panko in a shallow dish.
Dredge chicken in our,
shaking o excess. Dip in
egg; dredge in panko,
shaking o excess.
3. Heat a large nonstick
skillet over medium heat.
Add 1 tablespoon oil; swirl
to coat. Add chicken; cook
3 minutes. Add 1 tablespoon
oil to pan. Turn chicken over;
cook 3 minutes or until done.
4. While chicken cooks,
combine remaining 11 2
teaspoons oil and lemon
juice in a medium bowl.
Add arugula, parsley, mint,
tomatoes, and radish; toss.
Serve chicken with salad,
pasta, and lemon wedges.
SERVES 4 (serving size: 1 chicken thigh,
about 12 cup arugula mixture, about 12 cup
pasta, and 1 lemon wedge)
,
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Scrambled re the most versatile meals.
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ONOM
by DAVID B
Recipes
Eggs Poached in
Tomato Sauce with
Garlic Cheese Toasts
Recipe p. 100
Grilled Asparagus
with Fried Eggs
and Pancetta
Recipe p. 100
Linguine
Carbonara
Recipe p. 100
Mushroom and
Spinach Omelet
Recipe p. 101
Sweet and Hot

Pepper Open-Faced
Egg Sandwiches
Recipe p. 101
A mere 9 separates a creamy egg from a rm one, so shave a little time off your cooking for best results.
Pull eggs from heat just slightly before they seem done, and residual heat will nish them to perfection.
Egg RECIPES
3
8
Eggs Poached in Tomato

Sauce with Garlic
Cheese Toasts
Hands-on: 25 min.
Total: 25 min.
We really liked this dish with the

fruity heat of Turkish Aleppo
pepper, but you can substitute
crushed red pepper.
1 tablespoon extra-virgin
olive oil
1 cup chopped onion
3 tablespoons tomato paste
1
3 cup dry red wine
1 teaspoon sugar
1
1
black pepper
1
4 teaspoon ground
Aleppo pepper or
crushed red pepper
1 (14.5-ounce) can unsalted
petite diced tomatoes
4 large eggs
4 (1-ounce) slices
sourdough bread
1 garlic clove, halved
2 ounces part-skim
mozzarella cheese,
shredded (about 12 cup)
2. Heat a medium nonstick

heat. Add oil to pan; swirl to
coat. Add onion and minced
garlic to pan; saut 4
minutes. Add tomato paste;
cook 1 minute, stirring
constantly. Add wine; cook 1
minute or until liquid almost
evaporates. Add sugar, salt,
peppers, and tomatoes.
Cover and reduce heat to
medium; simmer 2 minutes.
Crack eggs, 1 at a time,
on top of tomato mixture.

Cover and cook 5 minutes
or until whites are set and
yolks are soft.
3. Place bread slices on
a baking sheet; broil 11 2
minutes on each side or
until toasted. Rub bread
with halved garlic clove.
Sprinkle 2 tablespoons
cheese on each bread slice;
broil 11 2 minutes or until
cheese melts. Divide tomato
mixture and eggs evenly
among 4 shallow bowls.
Serve with garlic toasts.
SERVES 4
5g, poly 1.6g); PROTEIN 15g; CARB 29g;
No.
Grilled Asparagus with

Fried Eggs and Pancetta
Hands-on: 23 min.
Total: 23 min.
Asparagus and fried eggs are a

classic springtime combo for good
reasontheyre delicious together.
Medium-thick asparagus spears
will char nicely outside while
staying crisp-tender within.
1 pound asparagus,
trimmed
Cooking spray
8 (1-ounce) slices
refrigerated polenta
2 ounces pancetta,
chopped
1
1 2 cups sliced onion
1
8 teaspoon crushed
red pepper
3 garlic cloves, thinly sliced
2 teaspoons butter
4 large eggs
3
divided

olive oil
No.
1. Heat a grill pan over high
heat. Coat pan and asparagus with cooking spray. Add

asparagus to pan; cook 7
minutes or until charred,
turning occasionally. Place
asparagus on a baking sheet;
keep warm. Lightly coat
polenta with cooking spray.
Add polenta to pan; cook
until grill marks appear.
Add polenta to pan with
asparagus; keep warm.
heat. Add pancetta to pan;
pancetta begins to brown.
Stir in onion, red pepper,
and garlic; saut 6 minutes
or until onion is lightly
browned. Add onion
mixture to pan with
asparagus and polenta;
keep warm. Return skillet
to medium-high heat. Add
butter to pan; swirl to coat.
Crack eggs, 1 at a time,
into pan; cover and cook
2 minutes or until whites
are set and yolks are soft.
Sprinkle with 1 8 teaspoon
salt and 1 8 teaspoon pepper.
3. Divide polenta, asparagus,
and onion mixture evenly
among 4 small plates; top
each serving with 1 egg.
Sprinkle evenly with
remaining 14 teaspoon salt
and remaining 14 teaspoon
pepper; drizzle each serving
with 12 teaspoon oil.
SERVES 4
Linguine Carbonara
Hands-on: 22 min.
Total: 22 min.
Timing on this recipe is important,

so have your bacon cooked and
eggs ready when the pasta is
done. Do not let the pasta drain
completely; for the creamiest
sauce, you want a little of the
water still clinging to the noodles
when you add them to the eggs.
8 ounces uncooked linguine
3 center-cut bacon slices,
Dont Fear
the Egg
Poor eggs took a beating
in the nutrition world for
years. Dietitians and
doctors warned that
theyd cause unhealthy
cholesterol spikes. But
new federal nutrition
guidelines (still under
review as of this issues
print deadline) look to
have, um, eggs-onerated
them. The 2015 federal
guidelines conclude that
dietary cholesterol does
not pose a serious threat
to blood cholesterol or
cardiovascular health.
While diets should be
tailored to personal
needs, most of us can
freely enjoy an egg or
two a day without worry.
F O O D S T Y L I N G : M A R I A N C O O P E R C A I R N S ; P R O P S T Y L I N G : L I N D S E Y L O W E R A N D C L A I R E S P O L L E N . P R O P S : ( P R E V I O U S PA G E , O M E L E T T E L I N E N ) C O U R T E S Y O F B O N N I E A N D N E I L / W W W . B O N N I E A N D N E I L . C O M . A U
No.
No.
1
4
1
4
1
4
3
2
1
4
cup 1% low-fat milk

black pepper
large eggs
ounces ParmigianoReggiano cheese,
grated (about 12 cup)
cup fresh at-leaf
parsley leaves
1. Bring a large pot of

water to a boil. Cook pasta
according to package
directions. Reserve 14 cup
pasta water; drain pasta.
2. Cook bacon in a large
skillet over medium heat
5 minutes or until crisp.
Remove bacon from pan
with a slotted spoon,
reserving drippings in pan.
Remove pan from heat.
3. Combine milk, pepper,
salt, eggs, and cheese in a
medium bowl, stirring with
a whisk. Slowly drizzle in
reserved 14 cup pasta water,
stirring constantly with a
whisk. Slowly add pasta to
egg mixture, stirring
constantly. Add egg mixture
to bacon drippings. Place
pan over low heat; cook
2 minutes or until liquid
begins to thicken, stirring
constantly. Sprinkle with
bacon and parsley; serve
immediately.
Mushroom and
Spinach Omelet
Hands-on: 20 min.
Total: 20 min.
A veggie-stuffed omelet makes

for one easy, satisfying dinner
when paired with a simple side
salad. While the cooked spinach
mixture sits, it may give off some
more liquid; strain this off to keep
the omelet from becoming watery.
1 tablespoon extra-virgin
olive oil
1
2 cup chopped shallots
1 (8-ounce) package sliced
white mushrooms
1 thyme sprig
6 ounces fresh baby spinach
3
divided
3
8 large eggs, divided
1 tablespoon butter,
divided
1. Heat a medium nonstick

heat. Add oil to pan; swirl
to coat. Add shallots, garlic,
mushrooms, and thyme;
mushrooms are browned.
Add spinach; saut 4
minutes or until liquid
almost evaporates. Remove
mixture from pan; discard
thyme sprig. Wipe pan clean.
2. Combine 14 teaspoon salt,
1
8 teaspoon pepper, and 4
eggs in a small bowl, stirring
with a whisk. Return pan
to medium heat. Add 11 2
teaspoons butter; swirl to
coat. Add egg mixture;
cook 1 minute. Lift edges
of omelet with a rubber
spatula, tilting pan to roll
uncooked egg onto bottom

of pan. Cook 1 minute or
until center just begins to set
but is still very soft. Arrange
half of mushroom mixture
over middle of omelet;
sprinkle with 14 teaspoon
salt and 1 8 teaspoon pepper.
Run spatula around edges
and under omelet to loosen
from the pan; fold in half.
Slide omelet onto a plate.
Repeat procedure with
remaining ingredients.
Cut omelets in half.
SERVES 4 (serving size: 12 omelet)
No.
Sweet and Hot Pepper

Open-Faced Egg
Sandwiches
Hands-on: 19 min.
Total: 19 min.
Theres a great interplay of avors

here, with the tingly heat of cherry
pepper and the sweetness of
bell pepper and onion. For an
even spicier dish, substitute
2 tablespoons pickled jalapeo
slices for the cherry pepper.
4 (1 12-ounce) slices wholegrain sourdough bread
olive oil, divided
1 14 cups thinly sliced red
bell pepper
1 14 cups thinly sliced
red onion
1 hot cherry pepper,

bottled, drained and
thinly sliced
1 tablespoon
1% low-fat milk
1
1
black pepper
7 large eggs,
lightly beaten
1 ounce part-skim
mozzarella cheese,
1
4 cup fresh at-leaf
parsley leaves
2. Place bread slices on a
baking sheet; broil 1 minute

on each side or until toasted.
heat. Add 2 teaspoons oil to
pan; swirl to coat. Add bell
pepper, onion, garlic, and
cherry pepper to pan; saut
3 minutes or just until
tender. Remove pepper
mixture from pan. Return
pan to medium heat. Add
remaining 2 teaspoons oil to
pan; swirl to coat. Combine
milk, salt, pepper, eggs, and
cheese in a bowl, stirring
with a whisk; add to pan.
Cook 212 minutes or until
eggs are set but still soft,
stirring constantly. Top
bread slices with pepper
mixture and egg mixture;
sprinkle with parsley.
SERVES 4 (serving size: 1 bread slice, 14 cup
pepper mixture, and 12 cup egg mixture)
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This le
asual to sim Recipes by DIANE MORGA
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Caribbean Grilled
Pork Tenderloin
with Grilled
Pineapple Salsa
Recipe p. 108
Pork, Bean, and
Escarole Soup
Recipe p. 108
Pork Medallions with

Spring Succotash
Recipe p. 109
Pork and
Asparagus
Stir-Fry
Recipe p. 109
A whole pork tenderloin cooks fast (about 20 minutes), but thin slices, medallions, and bite-sized pieces cook
even faster (less than 10 minutes). Cut your cook time in half by starting small and searing or stir-frying.
Pork Tenderloin RECIPES
11 2 tablespoons sugar and

cup hot water, stirring
until sugar dissolves. Add
remaining 3 tablespoons
juice, remaining 1 tablespoon sh sauce, and
crushed red pepper. Add
noodles, onion, spinach,
carrot, and cilantro; toss.
4. Heat a wok or large
skillet over high heat. Add
oil; swirl. Add pork mixture;
stir-fry 4 minutes. Divide
spinach mixture among 6
plates; top evenly with pork.
1
4
Vietnamese-Style Pork
Noodle Salad
Hands-on: 22 min.
Total: 22 min.
Think of this refreshing

salad as a deconstructed
spring roll: cool rice noodles, crisp
vegetables, and a sweet-and-spicy
vinaigrette instead of a dipping
sauce. Top it all off with savory
stir-fried pork.
4 ounces thin brown
rice noodles (such as
Annie Chuns)
1 cup sliced red onion
5 tablespoons fresh
lime juice, divided
2 tablespoons sh sauce
2 teaspoons minced
fresh garlic
3 tablespoons sugar,
divided
1
1 (1-pound) pork tenderloin,
trimmed and cut into
1-inch pieces
1
4 cup hot water
1
4 teaspoon crushed
red pepper
5 ounces baby spinach
(about 7 cups)
1 14 cups matchstick-cut
carrots (4 ounces)
1
2 cup fresh cilantro leaves
2 tablespoons canola oil
1. Bring a medium saucepan
of water to a boil. Add
noodles; cook 3 minutes.
Drain; rinse under cold
water. Drain.
2. Place onion in a bowl
of ice water; let stand 10
minutes. Drain. Combine
2 tablespoons juice, 1
tablespoon sh sauce, garlic,
112 tablespoons sugar, and
black pepper. Add pork; toss.
SERVES 6 (serving size: about 1 12 cups

spinach mixture and 3 ounces pork)
No.
Pork, Bean, and

Escarole Soup
Hands-on: 25 min.
Total: 25 min.
Escarole is less bitter than other

members of the endive family,
with hearty leaves similar to kale
or chard, which you can sub here.
Use just the leaves for this soup.
bite-sized pieces
1 tablespoon minced
fresh rosemary
1
1
1
4 teaspoon smoked paprika
1
4 teaspoon ground
red pepper
olive oil
1 cup chopped onion
1. Combine pork, rosemary,
black pepper, salt, paprika,

and red pepper in a bowl.
2. Heat a large Dutch oven
Add oil; swirl. Add pork
mixture; saut 2 minutes.
Add onion and garlic;
saut 4 minutes. Add stock,
tomato paste, and beans;
bring to a boil. Reduce heat
and cook, partially covered,
for 10 minutes. Mash half of
beans in pan with a potato
masher. Stir in escarole;
wilted. Ladle about 134 cups
soup into each of 6 bowls;
top each serving with 1
tablespoon Parmesan cheese.
SERVES 6
No.
Caribbean Grilled Pork

Tenderloin with Grilled
Pineapple Salsa
Hands-on: 23 min.
Total: 23 min.
We cut the tenderloin in half before

grilling for a nicely charred crust
and a juicy inside in half the time.
Cooking spray
1 tablespoon salt-free
Caribbean jerk seasoning
(such as McCormick)
1
divided
trimmed and halved
crosswise
4 (12-inch-thick) slices
fresh pineapple
3
4 cup diced red onion
1
4 cup chopped
fresh cilantro
olive oil
2 tablespoons fresh
lime juice
1 Fresno chile, thinly sliced
1. Preheat grill or grill pan
to medium-high heat.
2. Coat grill rack with
The Original
Pork Tenderloin, Please
Many pork tenderloins come vacuum-sealed with
avorings like teriyaki or barbecue: convenient, yes,
but also full of articial ingredients and high in sodium.
Packaged in these marinades for a week or more, the pork
can take on a mushy texture. Some are also injected with up
to 30% solution to enhance juiciness. Translation? Yep,
more salt. A store-bought peppercorn pork tenderloin
injected with solution has 710mg sodium per serving. A plain
pork tenderloin, rubbed with cracked black pepper and
1
4 teaspoon kosher salt, has just 180mg per serving. Look
for plain pork tenderloins or marinated tenderloins with
200mg sodium or less per serving.
FO O D ST YLI N G : MAR IAN CO O PER CAI R N S ; PRO P ST YLI N G : LI N DSE Y LOWER AN D CL AI R E SP O LLEN
No.

6 cups unsalted chicken
2 tablespoons tomato paste
2 (15-ounce) cans unsalted
cannellini beans, rinsed
and drained
8 cups chopped escarole
leaves (1 large head)
1.5 ounces Parmesan
cheese, grated
(about 6 tablespoons)
cooking spray. Rub jerk

seasoning and 14 teaspoon
salt evenly over pork. Add
pork to grill; grill 12 to 14
minutes or until a thermometer registers 145, turning
occasionally. Place pork on a
platter. Cover with foil; let
stand 5 minutes. Cut across
the grain into slices.
3. Coat grill rack with
cooking spray. Arrange pineapple slices on grill; cook
until well marked. Remove
from grill; chop. Combine
pineapple, remaining 14
teaspoon salt, onion, and
remaining ingredients in
a bowl. Serve with pork.
SERVES 4 (serving size: about 3 ounces
pork and 12 cup pineapple mixture)
No.
Pork and Asparagus

Stir-Fry
Hands-on: 18 min.
Total: 18 min.
Sake, or rice wine, is fragrant and

slightly sweet, a perfect addition
to this simple spring stir-fry. You
can also use dry sherry wine or
a small splash of sherry vinegar.
If using larger asparagus, cut
lengthwise into slices.
2 tablespoons lowersodium soy sauce,
divided
2 12 teaspoons cornstarch,
divided
2 teaspoons sake (rice
wine) or dry sherry
2 teaspoons dark
sesame oil
1 (1-pound) pork
tenderloin, trimmed
and cut into strips
1
2 teaspoons minced
fresh garlic
2 teaspoons minced
peeled fresh ginger
1 small red bell pepper,
1
2 small white onion,
cut into thin wedges
(about 34 cup)
1 pound thin asparagus,
2-inch pieces
1
2 (8.5-ounce) pouches
precooked rice
(such as Uncle Bens)
1. Combine 1 tablespoon
soy sauce, 2 teaspoons

cornstarch, sake, and sesame
oil in a large bowl. Add
pork; toss to coat. Combine
remaining 1 tablespoon soy
sauce, remaining 12 teaspoon
cornstarch, and stock in a
small bowl.
2. Heat a wok or large skillet
over high heat. Add canola
oil; swirl to coat. Add garlic
and ginger; stir-fry 30
seconds or until fragrant.
Add pork mixture to pan;
stir-fry 3 minutes or until
browned. Add bell pepper,
onion, and asparagus; stir-fry
3 minutes or until crisptender. Add stock mixture
and salt; bring to a boil.
sauce is slightly thickened.
3. Prepare rice according to
package directions. Serve
with pork mixture.
SERVES 4 (serving size: about 1 12 cups
pork mixture and 12 cup rice)
5g, poly 3.3g); PROTEIN 32g; CARB
No.

Spring Succotash
Hands-on: 22 min.
Total: 22 min.
We substituted protein-rich
edamame for corn in this fast
succotash, a great side that
would also be lovely with simply
baked sh or grilled chicken.
You can thaw the edamame
quickly by placing in a colander
and rinsing under warm water
for a few seconds.
1-inch-thick slices
2 teaspoons minced
fresh garlic
2 teaspoons minced
fresh rosemary
3
divided
1
1 2 tablespoons extra-virgin
olive oil, divided
1
1
1 tablespoon
unsalted butter
1 cup halved and thinly
sliced carrots
1
2 cup nely diced
white onion
3 tablespoons water
1
black pepper
2 cups frozen shelled
edamame, thawed
1
4 cup chopped green
onions (white and light
green parts)
1. Gently pound pork slices
medium heat. Add 1

tablespoon oil; swirl to coat.
Add pork to pan; cook 4
minutes without turning.
Turn and cook 3 minutes
or until desired degree of
doneness. Remove pork
from pan; keep warm.
Return pan to medium heat.
Add garlic mixture; saut
1 minute or until fragrant.
Add wine and stock; cook
30 seconds or until reduced
to 1 2 cup, scraping pan to
loosen browned bits.
Remove pan from heat;
stir in butter.
Add remaining 11 2 teaspoons oil; swirl to coat.
Add carrot and white onion;
cook 2 minutes. Stir in
3 tablespoons water, and
pepper. Cover and cook 2
minutes or until carrot is
crisp-tender. Stir in edamame and green onions;
thoroughly heated. Divide
edamame mixture among
4 plates. Top each serving
with pork and sauce.
SERVES 4 (serving size: about 3 ounces
pork, 34 cup edamame mixture, and
2 tablespoons sauce)
to 12-inch-thick medallions
with a meat mallet or the
heel of your hand.
2. Combine garlic, rosemary,
and 1 2 teaspoon salt in a
small bowl.
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Recip
Cheeseburger Pizza
Recipe p. 112
Bloody Mary Burgers

Recipe p. 112
Thai Beef and Basil Noodles

with Shiitake Gravy
Recipe p. 112
Swedish Meatballs with

Red Currant Pan Sauce
Recipe p. 113
Middle Eastern
Kofta Kebabs
Recipe p. 113
When forming burgers, meatballs, or kofta, work with wet hands; the moisture helps
prevent the meat mix from sticking to your skin, so you can get the job done more quickly.
No.
Cheeseburger Pizza
Hands-on: 22 min.
Total: 22 min.
Our take on this guaranteed

family favorite saves more than
200 calories, 16 grams of fat, and
nearly 670 milligrams of sodium
over the leading fast-food
cheeseburger pizza.
4 ounces 90% lean
ground sirloin
1
2 cup chopped red onion
1
2 tablespoons canola
mayonnaise
2 tablespoons unsalted
ketchup
1 (10-ounce) prepared
whole-wheat pizza crust
(such as Boboli)
2 ounces part-skim
mozzarella cheese,
1 ounce reduced-fat
cheddar cheese,
1 plum tomato, thinly sliced
10 dill pickle chips
(about 1 12 ounces)
1
black pepper
1. Place a pizza stone or
heavy baking sheet in oven.

Preheat oven to 450.
2. While oven preheats, heat
a large nonstick skillet over
beef, onion, and salt to pan;
cook 3 minutes or until beef
is browned. Remove pan
from heat.
3. Combine mayonnaise and
ketchup in a small bowl,
stirring with a whisk. Spread
mayonnaise mixture over
crust, leaving a 12-inch

border. Spread beef mixture
evenly over mayonnaise
mixture. Sprinkle cheeses
over beef. Top evenly with
tomato slices and pickles;
sprinkle evenly with pepper.
Bake at 450 for 8 to 10
minutes or until cheese is
lightly browned. Cut pizza
into 8 wedges.
SERVES 4 (serving size: 2 wedges)
No.
Bloody Mary Burgers

Hands-on: 23 min.
Total: 23 min.
Inspired by the classic cocktail,

these bold-avored burgers make
a fantastic brunch entre. For an
extra umami kick, whisk 1 to 2
teaspoons vodka into the sauce.
1
4
cup unsalted ketchup

2 teaspoons prepared
horseradish
2 tablespoons
Worcestershire sauce
1 teaspoon garlic powder
1
2 teaspoon celery salt
1
black pepper
3
1 pound 90% lean
ground sirloin
Cooking spray
4 (1 12-ounce) whole-grain
hamburger buns
8 romaine lettuce leaves
1 dill pickle spear,
thinly sliced crosswise
1. Combine ketchup and
horseradish in a small bowl,

stirring with a whisk.
2. Combine Worcestershire,
garlic powder, celery salt,
pepper, salt, and beef in a

bowl; gently blend with your
hands. Form mixture into 4
(31 2-inch-diameter) patties.
3. Heat a large cast-iron
heat. Coat pan with cooking
spray. Add burgers to pan;
cook 2 to 3 minutes on each
side or until desired degree
of doneness. Place 1 burger
on bottom half of each bun.
Top burgers with ketchup
mixture, lettuce, and pickle.
Top with top halves of buns.
SERVES 4 (serving size: 1 burger and
1 tablespoon sauce)
No.
Thai Beef and Basil Noodles

with Shiitake Gravy
Hands-on: 22 min.
Total: 22 min.
If you have trouble nding

shiitake mushrooms, use whatever
shrooms you have on hand. Sliced
creminis would work equally well
for this saucy noodle bowl.
8 ounces 12-inch-wide
rice noodles
1
stock
3 tablespoons oyster sauce
1 tablespoon lower-sodium
soy sauce
2 teaspoons sugar
1
4 teaspoon crushed
red pepper
10 ounces 90% lean

ground sirloin
1 tablespoon minced garlic
1 tablespoon bottled
minced ginger
3 12 cups sliced bok choy
(about 7 ounces)
1
1 2 cups presliced
shiitake mushrooms
(about 2 12 ounces)
1 large egg, lightly beaten
1
2 cup torn fresh basil
1
black pepper
1. Place noodles in a large
bowl; pour boiling water

over noodles to cover. Let
stand 6 minutes or until
pliable, stirring occasionally
to separate noodles. Drain.
Combine stock, oyster sauce,
soy sauce, sugar, and red
pepper in a small bowl;
whisk until sugar dissolves.
skillet or wok over mediumhigh heat. Add beef to pan;
cook 4 minutes or until beef
is browned and crispy in
places, stirring to crumble.
Remove from pan.
3. Return pan to mediumhigh heat. Add oil; swirl to
coat. Add garlic and ginger
to pan; stir-fry 30 seconds.
Add bok choy and mushrooms; stir-fry 2 minutes
or until tender. Remove
mushrooms and bok choy
from pan. Add egg to pan;
cook 30 seconds, stirring
frequently. Return vegetables to pan.
4. Add noodles and beef to
pan. Add stock mixture to
pan; cook 1 minute or until
bubbly. Remove from heat.
Add basil and black pepper;
toss to combine.
SERVES 4 (serving size: 1 12 cups)
F O O D S T Y L I N G : M A R I A N C O O P E R C A I R N S ; P R O P S T Y L I N G : L I N D S E Y L O W E R A N D C L A I R E S P O L L E N . P R O P S : ( PA G E 1 1 1 , B O T T O M L E F T ) L I N E N C O U R T E S Y O F E S K AY E L / W W W . E S K AY E L . C O M
Ground Beef RECIPES
No.

Hands-on: 23 min.
Total: 23 min.
Silky and sweet, the

red currant pan sauce
would be delicious served over
pork chops or grilled poultry. Use
leftover jam for anything from
spreading over biscuits to creating
a avor base for barbecue sauce.
6
1
1
4
1
4
ounces egg noodles

teaspoon unsalted butter
cup grated red onion
cup whole-wheat
panko breadcrumbs
1
4 cup 2% reduced-fat milk
fresh dill
3
4 teaspoon salt, divided
1
2 teaspoon ground allspice
1
4 teaspoon grated whole
nutmeg
1 pound 90% lean
ground sirloin
Cooking spray
4 teaspoons all-purpose
our
1 cup unsalted beef stock
2 tablespoons red currant
or lingonberry jelly
2 tablespoons sour cream
1. Cook noodles according
to package directions,
omitting salt and fat. Drain;
toss with butter, cover, and
set aside.
2. Combine grated onion,
panko, milk, dill, 12 teaspoon
pepper, 14 teaspoon salt,
allspice, and nutmeg in a
large bowl; stir to moisten
No.
panko. Add beef; stir with

your hands until combined.
Gently form beef mixture
into 20 balls (about 1
tablespoon each).
medium-high heat. Coat
pan with cooking spray.
Add meatballs to pan; cook
6 minutes, turning occasionally, or just until cooked
through (thermometer
inserted into center of a
meatball should register
160). Transfer meatballs to
a paper towellined plate;
leave browned bits in pan.
4. Place our in a medium
bowl; gradually whisk in
stock. Return pan to
medium heat; add stock
mixture and jelly to pan.
thickened and bubbly,
stirring constantly with a
whisk. Remove pan from
heat; whisk in sour cream,
remaining 1 2 teaspoon
pepper, and remaining 1 2
teaspoon salt. Serve meatballs and sauce with noodles.
SERVES 4 (serving size: 5 meatballs,
3
1
4 cup noodles, and about 3 cup sauce)
Middle Eastern Kofta

Kebabs with LemonTahini Sauce
Hands-on: 25 min.
Total: 25 min.
Cooked quinoa acts as a binder

for these kebabs, packing them
with extra protein and some
whole-grain goodness.
Cooking spray
1
2 cup packaged
cooked quinoa
1
3 cup coarsely chopped
sweet onion
1
4 cup fresh mint leaves
1
4 cup plain nonfat Greek
yogurt, divided
2 teaspoons cumin
1 14 teaspoons minced garlic,
divided
1 teaspoon ground
coriander
3
4 teaspoon ground
cinnamon
1
black pepper
1
2 teaspoon smoked
paprika
1 pound 90% lean ground
sirloin
1 tablespoon water
Know Your Beef

Boasting low cost, high versatility, and a wealth of nutritive
benets, ground beef has earned its coveted spot in
the American home kitchen and diet. To guarantee youre
grabbing the right package for your nutrition goals, its
important to read labels with an educated eye.
Lean Ground
Sirloin: Contains
10% fat by weight
(51% of calories
come from fat).
Ground Round:
This cut weighs
in at about 10%
to 15% fat.
Ground Chuck:
This cut can
contain anywhere
from 15% to
30% fat.
1 tablespoon tahini (roasted

sesame seed paste)
2 teaspoons fresh
lemon juice
1
2 teaspoon honey
1 English cucumber,
thinly sliced (about 1 cup)
1 large ripe tomato, sliced
Lemon wedges
Position oven rack 6 inches

below heating element.
2. Line a baking sheet with
foil; set a wire rack on top of
foil. Coat rack with cooking
spray. Combine quinoa,
onion, mint, 2 tablespoons
yogurt, cumin, 1 teaspoon
garlic, and next 5 ingredients
(through paprika) in a food
processor; pulse until nely
chopped. Add beef; pulse
until well blended.
3. Divide mixture into
8 equal portions. Form 1
portion of beef mixture into
a 312-inch-long patty around
an 8-inch metal skewer;
place on prepared wire rack.
Repeat with remaining beef
mixture. Place baking sheet
in oven; broil 4 minutes.
Turn skewers over; broil 3 to
4 minutes or until browned.
tablespoons yogurt, 1
tablespoon water, tahini,
juice, honey, and remaining
1
4 teaspoon garlic in a small
5. Arrange cucumber and
tomato on a platter. Top with
kebabs; drizzle with sauce.
Serve with lemon wedges.
SERVES 4 (serving size: 2 skewers and
1 tablespoon sauce)
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Big, robus
Grilled Shrimp
Caesar Salad
Recipe p. 120
Curried Shrimp
and Melted
Cherry Tomatoes
Recipe p. 120
Lowcountry
Shrimp and Grits
Recipe p. 120
Sriracha Shrimp Rolls

Recipe p. 121
Shrimp Arrabbiata
Recipe p. 121
Try our easy method for peeling and deveining shrimp: Starting at the head end, snip along the outer curve
of each shrimp using kitchen shears, pull the shell apart, and rinse away any remaining vein under cold water.
Shrimp RECIPES
Grilled Shrimp
Caesar Salad
Hands-on: 23 min.
Total: 23 min.
The single anchovy llet lends

umami depth to the dressing
without giving it any sort of
strong shy avor.
1
4
cup canola mayonnaise

(such as Hellmanns)
1
2 teaspoon grated
lemon rind
1 tablespoon fresh
lemon juice
1
4 teaspoon freshly
ground black pepper
3
4 teaspoon Dijon mustard
1
4 teaspoon
Worcestershire sauce
1
4 teaspoon Tabasco sauce
1 oil-packed anchovy llet,
drained and mashed to
a paste
1 ounce Parmesan cheese,
1
2 small garlic clove,
minced
olive oil, divided
Cooking spray
1 pound peeled and
deveined extra-large
shrimp
2 ounces whole-wheat
French baguette,
cut into 8 slices
10 cups baby romaine
lettuce
1. Combine the rst 10
ingredients in a large bowl.

Gradually add 1 tablespoon
oil, stirring constantly with
a whisk.
medium-high heat. Coat
No.
pan with cooking spray.

Combine shrimp and 2
teaspoons oil in a large bowl;
toss to coat. Add shrimp to
pan; cook 2 12 minutes on
each side or until well
marked and done. Remove
shrimp from pan. Brush
each side of bread slices with
remaining 2 teaspoons oil.
Add bread to pan; cook 1
minute on each side or until
well marked.
3. Add lettuce to mayonnaise mixture; toss well.
Divide lettuce mixture
evenly among 4 bowls.
Divide shrimp and bread
evenly among servings.
SERVES 4 (serving size: about 5 shrimp,
2 12 cups salad, and 2 bread slices)
No.
Curried Shrimp and

Melted Cherry Tomatoes
Hands-on: 18 min.
Total: 18 min.
Find garam masalaa fragrant

Indian spice blendin the
supermarket spice aisle.
2 tablespoons olive oil,
divided
1 pound peeled and
shrimp
1
divided
1
black pepper
1 tablespoon minced
peeled fresh ginger
1 teaspoon garam masala
1
1
8
2
3
1
1
4
2
1
4
teaspoon ground
red pepper
pints cherry tomatoes
tablespoons
heavy cream
teaspoon honey
cup sliced almonds,
toasted
cups precooked brown
or basmati rice
cup fresh basil leaves
(optional)

heat. Add 1 tablespoon olive
oil to pan, and swirl to coat.
Sprinkle shrimp with 14
teaspoon salt and black
pepper. Add shrimp to pan,
and cook for 2 minutes on
each side or until done.
Remove shrimp from pan;
keep warm.
2. Add remaining 1 tablespoon oil to pan. Add ginger
and garlic; saut 30 seconds
or until fragrant. Add
garam masala, cumin, red
pepper, and tomatoes to pan;
tomatoes begin to break
down. Stir in cream and
honey; cook 1 minute. Add
shrimp and almonds; cook
1 minute or until thoroughly
heated. Serve shrimp
mixture over rice. Sprinkle
with basil, if desired.
SERVES 4 (serving size: about 1 cup shrimp
mixture and 12 cup rice)
Lowcountry Shrimp
and Grits
Hands-on: 24 min.
Total: 24 min.
This classic Carolina combo

makes for a avorful and fast
dinnerquick-cooking grits come
together in about 5 minutes.
4 center-cut bacon slices,
chopped
1
2 cup chopped onion
1 tablespoon chopped
fresh thyme
8 ounces cremini
mushrooms, quartered
5 garlic cloves, chopped
3 14 cups unsalted chicken
stock, divided
3
4 cup black coffee
1
2 cup lower-sodium
tomato juice
1 tablespoon red wine
vinegar
1 teaspoon sugar
1
2 teaspoon ground
red pepper
1
divided
2 tablespoons cornstarch
1 pound peeled and
deveined medium shrimp
2 cups whole milk
1 cup uncooked quickcooking grits
1
2 cup chopped
seeded tomato
2 green onions, chopped
1. Cook bacon over medium-
high heat until crisp. Add

onion, thyme, mushrooms,
and garlic; saut 6 minutes
or until onions and mushrooms are golden brown.
Add 114 cups chicken stock,
coee, next 4 ingredients
(through red pepper), and
1
8 teaspoon salt. Bring to
a boil; reduce heat, and
F O O D S T Y L I N G : M A R I A N C O O P E R C A I R N S ; P R O P S T Y L I N G : L I N D S E Y L O W E R A N D C L A I R E S P O L L E N . P R O P S : ( P. 1 1 8 A N D P. 1 1 9 , B O T T O M L E F T ) L I N E N C O U R T E S Y O F E S K AY E L / W W W . E S K AY E L . C O M
No.
simmer 4 minutes. Add

cornstarch, stirring with a
whisk until smooth. Add
shrimp; simmer 4 minutes
or until shrimp are done.
2. Bring remaining 2 cups
stock, remaining 1 8 teaspoon
salt, and milk to a boil in
a medium saucepan; add
grits, stirring with a whisk.
Reduce heat, and simmer 5
minutes, stirring frequently
with a whisk.
3. Place 1 2 cup grits in each
of 4 shallow bowls; top each
serving with 1 cup shrimp
mixture. Sprinkle each
serving with 2 tablespoons
tomato and about 1 tablespoon green onions.
SERVES 4
No.

Hands-on: 22 min.
Total: 22 min.
Buttering and toasting the rolls

adds tons of rich avor; dont be
tempted to skip that step.
4 cups water
1 pound peeled and
deveined medium
shrimp
1
4 cup canola mayonnaise
(such as Hellmanns)
1 tablespoon Sriracha
(hot chile sauce, such as
Huy Fong)
1
4 cup nely chopped
celery
1
4 cup nely chopped
English cucumber
4 teaspoons chopped
fresh cilantro
No.
1 tablespoon fresh
lime juice
4 New Englandstyle
top-split hot dog rolls
5 teaspoons butter,
melted
1. Bring 4 cups water to a
boil in a medium saucepan

over high heat. Add shrimp;
done. Drain. Rinse under
cold water; drain well.
Discard tail shells; coarsely
chop shrimp.
2. Combine mayonnaise and
next 6 ingredients (through
green onions) in a large
bowl. Stir in shrimp; toss
well to coat.
medium heat. Brush cut
sides of each hot dog roll
evenly with butter. Add
rolls to pan; cook 1 minute
on each side or until lightly
toasted and golden. Fill each
toasted roll with about 34 cup
shrimp mixture.
SERVES 4 (serving size: 1 shrimp roll)
Shrimp Arrabbiata
Hands-on: 21 min.
Total: 21 min.
Sweet shrimp is ideal for spicy

dishes like this. If you want just a
light lick of heat, use 14 teaspoon
red pepper. If you prefer more re,
go for 12 teaspoon (or more).
8 ounces uncooked
campanelle (bell ower
shaped pasta) or rigatoni
12 ounces peeled and
shrimp
3
divided
olive oil
1 small onion, thinly sliced
1
2 red bell pepper,
thinly sliced
1
1
4 to 2 teaspoon crushed
red pepper
1
2 cups canned crushed
tomatoes
2 tablespoons grated
pecorino Romano
cheese
Treat Yourself
to Untreated Shrimp
While shrimp naturally contain a small amount of
sodiumabout 111 milligrams for a 3-ounce serving
many shrimp you nd in markets have been treated with
sodium solutions that make them a high-salt ingredient.
Sodium solutions are meant to prevent unsightly black spots
from forming on the esh and to retain moisture sometimes
lost after freezing and thawing. But the solutions can add
nearly 500 milligrams of sodium to 3 ounces
of shrimp. Your best bet: Buy from a trusted
and knowledgeable shmonger or
scrupulous retailers who dont stock
treated shellsh.
1
4
cup thinly sliced

fresh basil
1 tablespoon fresh
lemon juice
1. Bring a medium saucepan
of water to a boil over high

heat. Add pasta. Cook
according to package
directions; drain.
2. Sprinkle shrimp with
1
8 teaspoon salt. Heat
1 tablespoon oil in a large
nonstick skillet over
shrimp; cook 112 to 2
minutes on each side or
until done. Transfer shrimp
to a plate.
3. Add remaining 1 tablespoon oil to pan; swirl to
coat. Add onion, bell pepper,
garlic, and crushed red
pepper; cook 3 minutes or
until vegetables are slightly
softened, stirring occasionally. Add wine; cook 1
minute. Stir in tomatoes and
remaining 14 teaspoon salt;
slightly thickened, stirring
occasionally. Stir in shrimp
and cheese; cook 30 seconds
or until thoroughly heated.
Remove from heat; stir in
basil and lemon juice. Place
about 1 cup pasta in each
of 4 bowls; divide shrimp
mixture evenly over pasta.
SERVES 4
Additional recipe by
Robin Bashinsky
ADVERTISEMENT
R IPE for the

PA IR ING
Crisp, clean, and delightfully aromatic,
Crispin Hard Ciders are as refreshing as spring
itself. Infuse that sensory experience into your
next meal with this sophisticated, fruit-forward
pairing of Crispin Original and pork chops.
PAIRING NOTES
Crispin Original is made from a blend of freshpressed apples, offering deeper aromas and
flavors and the perfect complement to food.
In this recipe, the crunchy appley nose and crisp
mouthfeel of the cider round out the dishs tangy
cherry flavors. Serve in a tall Kolsch or Pilsner
glass, chilled or over a small scoop of ice.
POR K CHOPS W ITH CHER RY COUSCOUS
Yields: 4 servings | Serving Size: 1 pork chop and about cup couscous
3 tablespoons olive
oil, divided
4 (6-ounce) bone-in
center-cut pork
chops
1 teaspoon salt,
divided
teaspoon freshly
ground black
pepper
1 Preheat grill to medium-high heat.
2 Brush 1 tablespoon olive oil evenly
over both sides of pork, and sprinkle
evenly with teaspoon salt and black
pepper. Place pork on a grill rack
coated with cooking spray, and grill 4
minutes on each side or until desired
degree of doneness. Let pork stand for
5 minutes.
Cooking spray
1 cup uncooked
gluten-free
couscous
cup boiling water
1 cup coarsely
chopped pitted
cherries
cup sliced green

onions
cup dry-roasted
almonds, chopped
2 teaspoons grated
lemon rind
2 tablespoons fresh
lemon juice
3 Place couscous in a large bowl.

Add cup boiling water; cover
and let stand for 5 minutes.
Uncover and f luff with a fork.
Stir in remaining 2 tablespoons
oil, remaining teaspoon salt,
cherries, and remaining
ingredients. Serve with pork.
Visit crispincider.com or Facebook.com/CrispinCider

to explore a whole range of refreshments, including naturally
elegant Classics, hand-crafted Artisanal Reserves, and more.
Please enjoy our ciders responsibly 2015 Crispin Cider Company, Colfa x, CA
This recipe
and all Crispin
Ciders are
gluten-free!
Cheesy Masa
Pancakes with
Pico de Gallo
Recipe p. 132
Chelada
Recipe p. 127
Mango
Guacamole
Recipe p. 130
O
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Michelada
Recipe p. 126
ER
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Esquites
(Creamy Corn
Salad)
Recipe p. 130
ED BY
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Grilled Flank
Steak with
ChipotleOrange Mojo
Recipe p. 132
ROSA
MEXICANA
MICHELADA
R
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Combine 6 ounces
Mexican pilsner beer
(such as Pacico)
with 2 ounces Bloody
Mary mix. Garnish
with two pickled
jalapeo slices.
SERVES 1 (serving size:
about 1 cup)
CALORIES 112; FAT 0.2g;
SODIUM 240mg
Pour 6 ounces
Mexican lager beer
(such as Sol or
Tecate) into a glass.
Slowly add 1 tablespoon hibiscus syrup.
about 34 cup)
CALORIES 120; FAT 0g;
SODIUM 5mg
Offer garnishes
such as sliced
limes and pickled
jalapeos for DIY
bartending.
CHELADA
Combine 6 ounces
Mexican pale lager
beer (such as Corona)
with 3 ounces
limeade. Garnish
with a lime slice.
about 1 cup)
SODIUM 10mg
SNAKEBITE
PALOMA
FRIO
Place 6 ounces
Dos Equis Lager
and 12 cup ice in a
blender; process
until slushy. Place in
a salt-rimmed glass,
if desired, and top
with 4 ounces
grapefruit soda.
Pour 5 ounces dark

Mexican beer (such
as Negra Modelo)
into a glass. Top with
5 ounces hard cider.
about 1 14 cups)
SODIUM 14mg
Beverage recipes
by Katie Barreira

about 112 cups)
SODIUM 30mg
TURN YOUR KITCHEN

ISLAND INTO A MEXICAN
STREET FOOD CART OFFERING
CARNE ASADASTYLE TACOS.
Grilled Flank
Steak with
ChipotleOrange Mojo
Recipe p. 132
Serve this
treat in chilled
bowls to keep
it frosty.
SOFT-SERVE MANGOBANANA SORBET
F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : PA I G E H I C K S
Cut-up frozen fruit is the trick for

lightning-quick sorbet. Banana
gives the sorbet that rich, creamy
soft-serve texture. If you wish to
make ahead, freeze in an airtight
container and defrost in 30second intervals in the microwave
(30% power) until soft enough to
scoop (about 1 12 minutes total).
frozen mango chunks,
broken apart
1
3 cup sugar
1 (4-ounce) very ripe
banana, sliced
1
3 cup fresh lime juice
3 tablespoons tequila
or light rum
1
4 teaspoon salt
1. Combine mango and
sugar in a large bowl; toss to

mix. Let stand 10 minutes.
2. Place half of mango, half
of banana, and half of lime
juice in a food processor;
process 3 minutes or until

the mango is smooth.
Transfer mixture to a bowl,
and place in the freezer.
remaining mango, banana,
and juice; combine with
reserved mango mixture,
tequila, and salt, stirring to
mix. Spoon into bowls and
serve immediately, or freeze
until ready to serve.
CALORIES 133; FAT 0.1g (sat 0g, mono 0g,
poly 0g); PROTEIN 1g; CARB 29g; FIBER
2g; CHOL 0mg; IRON 1mg; SODIUM
60mg; CALC 2mg
MANGO GUACAMOLE
Offering sweet and tangy notes,

mangoes balance perfectly against
rich and creamy avocado. Try this
guac as a dip with chips or as a
topping for sh or chicken tacos.
For a step-by-step guide to mango
prep, see page 136.
3
4
1
4
1
4
1 12
Serve sides
that taste
great at
room temp.
2
1
2
2
1
2
48
cup diced peeled mango

cup chopped red onion
cup chopped fresh
cilantro
tablespoons fresh
orange juice
teaspoons fresh lime juice
rm ripe peeled
avocados, diced
nely chopped seeded
serrano chile
tortilla chips
1. Combine rst 8 ingredients in a large bowl; toss to

combine. Serve guacamole
with tortilla chips.
SERVES 8 (serving size: about 13 cup
guacamole and 6 chips)
ESQUITES (CREAMY
CORN SALAD)
Esquites is a cousin to elotethat

street food favorite of creamy
cheese-coated corn cobs. You can
also nd this off-the-cob version
with Mexican street food vendors.
Its great on its own or served as a
side dish with grilled meats.
2 tablespoons olive oil

frozen whole-kernel
corn, divided
2 teaspoons sugar, divided
1
4 cup canola mayonnaise
2 tablespoons fresh
lime juice
1 12 teaspoons ancho chile
powder
1
2 teaspoon ground
coriander
3
2 ounces Cotija cheese,
1. Heat a large cast-iron or
other heavy skillet over

1 tablespoon oil to pan; swirl
to coat. Add half of corn and
1 teaspoon sugar; toss to
combine. Cook, without
stirring, 3 minutes or until
corn begins to brown on
bottom. Stir and cook
3 minutes or until most of
the kernels are browned.
Remove from pan. Repeat
procedure with remaining
1 tablespoon oil, corn, and
1 teaspoon sugar.
2. Combine mayonnaise,
lime juice, chile powder,
coriander, and salt in a
medium bowl, stirring with
a whisk. Add corn; toss to
combine. Sprinkle cheese
over corn; serve warm, at
room temperature, or chilled.
SERVES 8 (serving size: 12 cup)
Inter IKEA Systems B.V. 2015
life is
trying
a recipe
thats
adventurous,
and a kitchen
where finding
the tools isnt
SEKTION/BROKHULT
kitchen
2799*
*Based on a 10'10' kitchen
IKEA-USA.com/kitchen
CHEESY MASA
PANCAKES WITH
PICO DE GALLO
Masa harina adds delicate corn

avor to these pancakes. Look for
it on the baking aisle. For more
masa harina ideas, see page 139.
6 ounces plum tomatoes
(about 3), quartered
1
4 cup fresh cilantro leaves
2 ounces white onion
(about 14 of a small onion),
cut into chunks
1 green onion, trimmed and
quartered crosswise
2 teaspoons fresh lime juice
1
divided
4.5 ounces masa harina
(about 1 cup)
1.5 ounces all-purpose our
(about 13 cup)
3
4 teaspoon baking powder
1 ounce queso fresco,
2 tablespoons canola oil,
divided
1 cup warm water
8 teaspoons crema
Mexicana
1. Place tomatoes in a food
processor; pulse 2 or 3 times.

Transfer to a medium bowl.
Add cilantro, white onion,
and green onion to food
processor; pulse 3 times or
until nely chopped.
Transfer to bowl with
tomatoes. Stir in lime juice
and 18 teaspoon salt. Cover
and refrigerate.
2. Lightly spoon masa
harina and our into dry
measuring cups; level with a
knife. Combine masa harina,
our, baking powder, queso

fresco, and remaining 1 8
teaspoon salt in a medium
bowl; stir with a whisk.
Drizzle 1 tablespoon oil over
top, and stir to form coarse
meal with some pea-size
pieces. Add 1 cup warm
water, and stir until dough
forms. Divide dough into
16 balls; atten each to form
into 2-inch pancakes.
Add 1 teaspoon oil. Place
8 pancakes in pan, and
cook 2 to 3 minutes or until
set and golden brown on
bottom. Brush pancake
tops lightly with about 1 2
teaspoon oil; ip and cook
2 to 3 additional minutes.
remaining pancakes and oil.
Top pancakes evenly with
pico de gallo and crema.
SERVES 8 (serving size: 2 pancakes, 2
tablespoons pico de gallo, and 1 teaspoon crema)
GRILLED FLANK
STEAK WITH CHIPOTLEORANGE MOJO
4 teaspoons ground
cumin, divided
3
4 teaspoon ground red
pepper
1 teaspoon chipotle chile
powder, divided
1 14 teaspoons kosher salt,
divided
1 (2-pound) ank steak
Cooking spray
3 garlic cloves
1
4
1
1 2
cup orange juice

teaspoons fresh
lemon juice
3
4 cup coarsely chopped
fresh cilantro leaves
and tender stems
olive oil
16 (6-inch) corn tortillas
1. Heat a large grill pan

Combine 2 teaspoons
cumin, ground red pepper,
1
2 teaspoon chipotle chile
powder, and 34 teaspoon salt
in a bowl; rub mixture over
steak. Lightly coat steak
with cooking spray. Add
steak to pan; cook 4 minutes
on each side or until desired
degree of doneness. Let
stand 5 minutes.
2. Place garlic in a pan with
enough water to cover; bring
to a boil, and cook 1 minute.
Drain; nely chop garlic,
and transfer to a medium
bowl. Add juices, cilantro,
oil, remaining 2 teaspoons
cumin, remaining 12 teaspoon chile powder, and
remaining 12 teaspoon salt;
stir with a whisk to combine.
3. Heat tortillas according
to package directions. Thinly
slice steak diagonally across
the grain, and serve with
sauce and tortillas.
SERVES 8 (serving size: about 3 ounces steak,
2 tortillas, and about 2 tablespoons mojo)
NMERO
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SECRETS,
TIPS &
RECIPES
from Americas
Healthy-Cooking
Experts
TECHNIQUE
RENDERING
BACON FAT
Cooking bacon over low heat melts
the solid fat, rendering it from the
meat. Its so versatile, and a little goes a long
way, so its our tactic for bringing a smoky
presence to a dish without adding a lot of fat.
Cut up the bacon. Rather than cooking
full strips, use kitchen shears to snip cold
bacon into 34-inch pieces. The small pieces
will fully cover the pan and render evenly.
Choose the right pan. Select a pan that
lets the bacon cook evenly, immersed in its
own fat, without burning. Use a small pan for
3 ounces of bacon, a medium skillet for 6 to
8 ounces, and a large skillet for more.
Employ gentle heat. Cook bacon over
medium-low heat 10 minutes or until the fat is
released and the meat is crisp and browned.
Strain and go. Filter out the gritty
browned bitsthey can taste bitter. Use
bacon fat to add smoky avor to sauted
vegetables, soups, and croutons. Or use it
to make a vinaigrette, like ours below.
WARM BACON VINAIGRETTE

Place 2 tablespoons strained bacon fat in a
medium pan over medium-low heat. Add
4 teaspoons minced shallots; cook 1 minute.
Remove from heat; stir in 14 cup sherry
vinegar, 12 teaspoon minced fresh tarragon,
1
1
2 teaspoon sugar, 4 teaspoon sea salt, and
1
4 teaspoon black pepper. Use dressing
immediately; it will dress 6 cups of greens.
SERVES 6 (serving size: about 4 teaspoons)
CALORIES 45; FAT 4.3g (sat 1.7g, mono 2g, poly 0.5g);
PROTEIN 0g; CARB 1mg; FIBER 0g; CHOL 4mg; IRON
Cheryl Slocum
KITCHEN
CONFIDENTIAL
Tahini
Tahini adds creamy goodness to a
kebab sauce on page 113. Try our
favorite ways to use the leftovers.
WHITE CHOCOLATE
TAHINI COOKIES
Preheat oven to 350. Combine 12 cup
brown sugar, 13 cup granulated sugar,
1
1
3 cup tahini, and 4 cup softened unsalted
butter in the bowl of a stand mixer tted with
paddle attachment; beat at medium speed
2 minutes. Add 1 large egg and 1 teaspoon
vanilla extract; beat 1 minute. Add 1 12 cups
all-purpose our, 1 teaspoon baking soda, and
1
2 teaspoon salt; beat at low speed just until
combined. Mix in 3 ounces nely chopped
white chocolate. Form dough into 24 equal
balls; atten slightly. Arrange on 2 parchment
paperlined baking sheets. Bake at 350 for
12 minutes, rotating pans halfway through.
SERVES 24 (serving size: 1 cookie)
ROMAINE SALAD
WITH ORANGE-TAHINI
VINAIGRETTE
Combine 2 tablespoons cider
vinegar, 1 12 tablespoons orange marmalade,
1 tablespoon olive oil, 2 teaspoons tahini,
1
1
8 teaspoon kosher salt, and 8 teaspoon
freshly ground black pepper in a small bowl,
stirring well with a whisk. Drizzle mixture over
5 cups baby romaine lettuce leaves, 12 cup
halved grape tomatoes, and 12 cup chopped
snow peas; toss well to combine.
SESAME-CRUSTED
CHICKEN FINGERS
Place 13 cup all-purpose our in a
shallow bowl. Combine 14 cup tahini,
1
4 cup water, 2 teaspoons nely grated shallots,
1 teaspoon grated lemon rind, and 1 teaspoon
fresh lemon juice in another shallow bowl.
Combine 13 cup dry breadcrumbs, 2 tablespoons sesame seeds, 1 teaspoon onion
powder, 14 teaspoon kosher salt, and 14
teaspoon black pepper in a third shallow bowl.
Coat each of 12 chicken breast tenders
(about 1 pound) in our, then tahini mixture,
then breadcrumb mixture. Heat 2 teaspoons
canola oil in a large nonstick skillet over
medium heat. Add chicken to pan; cook
2 minutes on each side or until golden brown
and done. Sprinkle evenly with 12 teaspoon
kosher salt. Serve with lemon wedges.
SERVES 4 (serving size: 3 chicken ngers)
CALORIES 342; FAT 16g (sat 2.4g); SODIUM 564mg
E
F FAV
*STAF
TAHINI ROASTED
CAULIFLOWER
Preheat oven to 475. Combine
1
3 cup tahini, 2 tablespoons drained
capers, 2 tablespoons extra-virgin olive oil,
and 34 teaspoon crushed red pepper in a large
bowl, stirring with a whisk. Add 6 cups small
cauliower orets; toss to coat. Arrange
cauliower in a single layer on a foil-lined
baking sheet coated with cooking spray. Roast
15 minutes, stirring halfway through cooking.
Remove from oven; squeeze juice of half a
lemon over top. Sprinkle with 1 tablespoon
chopped fresh parsley, 14 teaspoon kosher salt,
and, if desired, additional red pepper.
SERVES 6 (serving size: 34 cup)
Recipes by Katie Barreira,

Robin Bashinsky, Darcy Lenz, and Deb Wise
HOW TO
CUBE A MANGO
If you know a mangos

anatomy, its easy to prep:
The fruit has a at, oval pit in
the center that runs parallel
to thecheeks, which are
the eshiest part. The bottom
(stem end) is squat, and
the top, or nose, is tapered.
Heres how to cube it:
1. Stand the mango on its

stem end. Starting at the
nose, and using the at
sides of the pit as a guide,
slice off both cheeks.
2. Score a 12-inch-wide
crosshatched pattern
into the esh of each
cheek, cutting to (but not
through) the mango skin.
3. Press the skin side to

invert. Slice cubes from
the skin. Or, without
inverting, scoop out
diced esh with a spoon.
USE IT UP CHALLENGE
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Our world is impossibly open

This world contains everything we need and more
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rocks and possibilities.
We are given maps with imaginary borders. We are
told to color inside the lines. We are taught unwritten
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can journey. We can rise.
We will not wait any longer. Something is stirring
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elk. To listen to streams cascading down rugged rocks.
To take in the scent of violet wildflowers. And grow
alongside them. Get the guide at Colorado.com
For more information from our featured travel partners visit CookingLight.com/sightsandbites
KITCHEN
CONFIDENTIAL
Place delicate
greens on the
top layer. Hold
off on tossing the
salad until its
time to eat.
CORN FLOUR POWER

Not just for
tortillas or our
pancakes (p. 132),
masa harina
(a fine corn flour)
also adds grit-free
body to sauces
and a crisp, crusty
coating to sauted
fish or chicken.
C.S.
T H E C L W AY
In the middle,
layer hearty items
like onion, cucumbers, and tomatoes.
They can stand up to
the dressings acidity and benet from
marinating in it.
Build a
MakeAhead
Salad
Prep your salad, vinaigrette
and all, with no worry of
wilting. Its all in the layers.
EgZeVgZVYZa^X^djh
Pour the
dressing into
the bottom of
the bowlfar
away from the
leafy greens.
(K]LY[PZLTLU[
Y^ccZg^cV
Vh] #
Recipe on back
KITCHEN
CONFIDENTIAL
How to Master
Seared Lamb Chops
Dont save lamb for special occasions. For great chops, all you
need is a quick herb rub and a few minutes with a hot pan.
In our new book, The Great
Cook, chef James Briscione
teaches fundamental cooking
skills through master recipes
accompanied by detailed pictures
of every step in the process. These
master recipes are then followed
by variation recipes that allow you
to put your new skills to use with
different and delicious twists.

Woven throughout the book and
its lessons are simple tricks and
tips gleaned from Brisciones
25-plus years in professional
kitchens. Here we share a small
taste of what the book offers
the master recipe from the
Pan-Seared Lamb Chops lesson.
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P H O T O G R A P H Y: C O U R T E S Y O F O X M O O R H O U S E
OUR NEW BOOK
ROSEMARY LAMB CHOPS

Pressing gently on the lamb with your nger is

the best way to test for doneness. Rare chops
are springy to the touch; medium-rare are
slightly more rm with a spongy texture; and
rm-to-the-touch meat is well done.
1 12
1
2
1
4
1
8
2
teaspoons chopped fresh rosemary

teaspoon salt
teaspoon freshly ground black pepper
garlic clove, minced
(3-ounce) lamb rib chops, trimmed
teaspoons olive oil
1. Combine rst 4 ingredients in a bowl.

2. Sprinkle herb mixture evenly over
chops; gently rub into lamb.

3. Heat a large skillet over mediumhigh heat. Add oil to pan; swirl to coat.
4. Add lamb; cook 3 minutes on each
side or until desired degree of doneness.
5. Remove lamb from pan; let stand
5 minutes before serving.
SERVES 4 (serving size: 2 lamb chops)
CALORIES 157; FAT 9.7g (sat 3g, mono 4.6g, poly 0.9g);
PROTEIN 16g; CARB 0.4g; FIBER 0.1g; CHOL 52mg;
IRON 1.4mg; SODIUM 344mg; CALC 12mg
Simply Potatoes
Cowboy Hash
PUT A LITTLE GIDDY UP IN YOUR BREAKFAST.
2015 Crystal Farms
Made with fresh Simply Potatoes and a little Southwestern kick.

Get this recipe and more at simplypotatoes.com
Fresh from the dairy case
1/2 pound ground beef (or turkey,

or breakfast sausage, or chorizo)
1 bag Simply Potatoes
(diced with onion or hashbrowns)
1 (4 oz.) can diced green chiles
1/2 teaspoon garlic powder
1 teaspoon chili powder
3/4 teaspoon salt
1/4 teaspoon pepper
2 cups coarsely chopped spinach
2 teaspoons olive oil
3-5 eggs
1 tomato, chopped
3/4 cup shredded Cheddar cheese
Heat large skillet over med-high
heat and brown ground beef.
When fully cooked, add potatoes,
chiles and spices. Cook 10 minutes
or until potatoes are tender, stirring
occasionally. Add spinach and cook
1-2 minutes or until spinach is wilted.
Remove from skillet. Add olive oil to
skillet and, once it is hot, add eggs.
Fry until whites are set. Top the hash
with cheese, tomato and green onion,
and top each serving with a fried egg.
Recipe courtesy of MaybeMatilda.com
KEY
KID FRIENDLY
QUICK & EASY
FREEZABLE
MAKE AHEAD
VEGETARIAN
GLUTEN FREE*
*Read labels carefully;
gluten hides in
unexpected places.
APPETIZERS
Cheesy Masa Pancakes

with Pico de Gallo
p.113
Mango Guacamole
p.130
BEVERAGES
Chelada p.127
Michelada p.126
Paloma Frio p.127
Rosa Mexicana p.126
Snakebite p.127
Baja Fish and Avocado

Tostada p.64
Broiled Salmon with
Creamy Lemon-Dill
Sauce p.38
Crunchy Shrimp Tostada
p.64
Curried Shrimp and

Melted Cherry
Tomatoes p.120
Fish on a Stick p.47
Lowcountry Shrimp
and Grits p.120
Maple and Mustard
Seared Tuna Steaks p.24
LAMB
Coriander-Thyme Lamb
Chops with Yogurt
Sauce p.22
Rosemary Lamb Chops
p.141
PORK
Caribbean Grilled Pork

Tenderloin with Grilled
Pineapple Salsa p.108
Grilled Asparagus with
Fried Eggs and Pancetta
MAIN DISHES
All-American Steak
Tostada p.65
Cheeseburger Pizza
p.112
Grilled Flank Steak with

Chipotle-Orange Mojo
p.132
Middle Eastern Kofta

Kebabs with LemonTahini Sauce p.113
Seared Steak with
Tomato and Blue
Cheese Salad p.36
Quick Chicken and

Vegetable Curry with
Garlic Naan p.97
Sesame-Crusted
Chicken Fingers
Pork and Asparagus

Stir-Fry p.109
Spring Succotash p.109
Pork Tenderloin
Medallions with Blistered
Broccoli Rabe p.36
Sausage, Cannellini, and
Tomato Ragout p.26
Tangy Pork and Mango
Tostada p.64
Apricot-Basil Chicken
with Freekeh p.96
Chicken and Corn
Two Ways Tostada p.65
Crispy Chicken Cutlets
with Butter-Chive Pasta
VEGETARIAN
Eggs Poached in Tomato

Sauce with Garlic
Cheese Toasts p.100
Mushroom and Spinach
Omelet p.101
Smoky Egg and Cheese
Tostada p.65
MISCELLANEOUS
Pineapple Chicken
Kebabs with CilantroLime Slaw p.96
Tomato-Basil Spaghetti
Frittata p.55
PASTA
Linguine Carbonara
Penne with Asparagus,

Pistachios, and Mint
p.20
SANDWICHES
Avocado-Egg Salad
Sandwiches with
Pickled Celery p.68
Bloody Mary Burgers
p.112
Fig-Glazed Chicken
Panini with Brie p.96
Peking Turkey Wraps
p.38
Shrimp Arrabbiata
Spaghetti with
Anchovies, Garlic,
and Red Pepper with
Lemon-Caper Broccoli
Baby Greens and

Artichoke Salad p.20
Butter Lettuce,
Asparagus, and
Hazelnut Salad p.51
Carrot and Cumin
Salad p.22
Grilled Chicken Salad
with Strawberries and
Feta p.28
Grilled Shrimp Caesar
Salad p.120
Lamb and Turkey
Vidalia Salad p.88
Romaine Salad with
Orange-Tahini
Vinaigrette p.136
Skillet-Charred Vidalia
Onion Salad p.88
Spinach Salad with
Avocado and Orange
p.41
Sweet and Hot Pepper

Open-Faced Egg
Sandwiches p.101
SAUCES
p.54
SALADS

p.121
p.121
Spinach Salad with

Bacon, Walnuts, and
Blue Cheese p.41
Spinach Salad with
Berries and Goat
Cheese p.41
Spinach Salad with
Sugar Snap Peas
and Carrot p.41
Vietnamese-Style Pork
Noodle Salad p.108
Warm Potato and
Green Bean Salad p.24
p.100
p.97
Superfast Crispy
Chicken Thighs p.4
POULTRY
p.136
p.100
Marshmallow Popcorn
Treats with Dark
Chocolate Drizzle p.43
Soft-Serve MangoBanana Sorbet p.129
White ChocolateTahini
Cookies p.136
BEEF
DESSERTS
Thai Beef and Basil

Noodles with Shiitake
Gravy p.112
FISH & SHELLFISH
p.132

Warm Bacon
Vinaigrette p.135
SIDES
Esquites (Creamy
Corn Salad) p.130
Green Onion and
Orange Couscous
p.28
Rosemary-Parmesan
Polenta p.26
Tahini Roasted
Cauliflower p.136
SOUPS & STEWS
Green Curry Stew

with Potatoes and
Cauliflower p.59
Italian Wedding Soup
p.55
Pork, Bean, and

Escarole Soup p.108
Smoky Farro and
Chickpea Soup p.44
Sweet Pea Soup
with Yogurt and
Pine Nuts p.10
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may recipe index
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We thought we had explored
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breadcrumb crust, that contrast of textures
makes the avocado seem doubly silky-rich.
Be sure to follow Rckenwagners advice for
success and start with rm, ripe avocados;
cooking wont add avor, so the avocado has
to be perfect from the start. Full recipe and
video at cookinglight.com/wow. CHERYL SLOCUM
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : C L A I R E S P O L L E N . I L L U S T R AT I O N : R A C H E L J O H N S O N
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MAY 2015

EVERY RECIPE IN 25 MINUTES OR LESS

A Fresh & Easy

Celebrate Cinco de Mayo

Marian Cooper Cairns

Layer some char

A little char lends

4 smart new ways

52 | Cook Once, Eat 3x

16 | Help Me, Kenji

Naturally Beautiful Results

What goes with everything?

A perfect pair for every style is AVEENO Daily Moisturizing

Johnson & Johnson Consumer Companies, Inc. 2015

that we could launch a sister

But can you make them in

1. Preheat oven to 500.

Hands-on: 15 min. Total: 25 min.

The skin is a treat. Here are four

Meanwhile, place chicken

wrap over chicken; pound

Introducing our new

Stemless Wine Glass!

GREAT CREAMY SOUP TIP

I was disappointed to see the

By far the best cooking tip Ive

MOMS BEST FRIEND

FAMILY DINNER FOCUS

REACH US ANYTIME, ANYWHERE

I LOVE the March issue. I am

REASONABLY PRICED OPTIONS

SCAN IT, COOK IT!

at myrecipes.com in your browser.

4 You can save the recipe to your

Use the app

PRINTED IN THE USA

The fast lane

WITH YOUR PHONE!

Hook her up this Mothers

still giving the sweet peas a huge avor

lets get cooking!

Mot & Chandons new Ice

BOOKS FOR COOKS

Vegetables Are the New Meat

SWEET PEA SOUP WITH

3 cups shelled fresh green peas

THE BROAD FORK

A GIRL AND HER

We love this dish at room temp,

lets get cooking!

Belas new omega-3-rich

Hang one of these zinc

Thin, tted garden gloves

Forget lling your shirttail

To keep your cakes

lets get cooking!

Keep an eye out for rm,

food and on its own.

We make plans in advance. We attempt to orchestrate details.

HELP ME, KENJI

Flavor Bombs: store-bought

lets get cooking!

amount of heat. I like to toss

1 teaspoon balsamic vinegar