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One-Dish Meals

Beef and Guinness Stew, page 49


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ONE-DISH MEALS

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from the editor

37

12

52 Fresh meets comfort with these new twists on delicious, satisfying classic dishes. ONE-DISH MEALS ARE APPEALING for many reasons: Putting diferent combinations of ingredients into one vessel is such a low-stress style of meal prep. Need supper on the table in 30 minutes? Everything can cook together quickly in a skillet or wok. When time isn’t a problem, the meat, starch, vegetables—whatever you choose—can bubble away on the stovetop, in the oven, or easier yet, in the slow cooker. And clean-up in a cinch! Sandwiched between these pages are all manner of one-dish recipes. We’ve divided them into popular categories, including a bonus section with top-rated slow-cooker recipes. Turn to the Quick Dinners or Stir-Fries chapter for easy family suppers, such as Chicken with Pepperoni-Marinara Sauce (page 22), Beef and Broccoli Bowl (page 71), and kid-friendly 20-Minute Chicken Enchiladas (page 30). For lazy weekends, a casserole like Cheesy Pasta Bake (page 11) or a comforting bowl of Loaded Potato Soup (page 34) ills the bill in cooler weather. Beef and Guinness Stew (page 49) and Poblano–Turkey Sausage Chili (page 37) rank as two of our reader favorites. Don’t forget to peek into the One-Pot Wonders chapter for all those skillet meals and other recipes that don’t quite it into the niche of soup, stir-fry, or casserole but still use just one pot, pan, or dish. And when you want to add a vegetable side dish, salad, slaw, or bread to your menu, check out the Extras chapter for ideas to round out any meal. With these 104 recipes, you can create a delicious, nutritious meal with simple preparation and very little mess in the kitchen. Consider this your go-to cooking guide for easy meal planning. Healthy and easy never tasted so good.

COOKING LIGHT 3


CONTENTS 12

42

30

Learn the shortcuts to this enchilada dinner that’s ready in 20 minutes.

6

CASSEROLES Try these all-in-one combos when you’re craving a comfortstyle food. From traditional Mexican dishes to classic Italian pastas, these meals will satisfy any appetite.

20 QUICK DINNERS hese easy entrées help you put a wide range of globally inspired options on the table in less than 30 minutes. Bold flavors make these one-of-a-kind meals.

4 COOKING LIGHT


Start with a superhot pan, and dinner’s ready in a flash!

56

91

64 32 SOUPS & STEWS Simmered on the stovetop, these one-bowl favorites are perfect for those nights when something warm and filling is the only thing that will do.

50 SPECIAL SECTION: SLOW COOKER

It’s easy to fall in love with these dishes, which always garner rave reviews from readers. Use them for inspiration when you’re looking for new ideas.

62 STIR-FRIES Put the sizzle and spice in your menus with these quick-fix Asian-style dishes. Colorful fresh vegetable and protein combinations can be served over rice or noodles for a tasty meal.

72 ONE-POT WONDERS hese entrées take a little longer, but the flavors of the ingredients meld beautifully, and the taste is worth the wait. Prep is simple because everything steeps, simmers, or braises together.

84 EXTRAS To round out any meal, check out this delicious mix of sides, salads, and breads. Quick and easy, they offer something more for hungry family and friends.

ETCETERA From the Editor....3 Metric Equivalents....94 Nutritional Analysis....95 Recipe Index....96

COOKING LIGHT 5


Tortilla Chip Chicken Casserole, page 8 6 COOKING LIGHT


casseroles Try these all-in-one combos when you’re craving comfort-style food. From traditional Mexican dishes to classic Italian pastas, these hearty meals satisfy any appetite.

Tortilla Chip Chicken Casserole 8

Cheesy Pasta Bake

Cheesy Brown Rice Gratin with Zucchini and Eggplant 8

Poblano Mac and Cheese

Mushroom Lasagna

Butternut-Kale Lasagna

9

Turkey Sausage and Spinach Lasagna 11

Classic Light Bolognese Lasagna 15 Artichoke and Goat Cheese Strata 15

Penne Rigate with Spicy Sausage and Zucchini in Tomato Cream Sauce 16

11 12 12

Fast Shepherd’s Pie

16

Beef and Black Bean Enchiladas 19 Mushroom, Bacon, and Swiss Strata 19


casseroles

Tortilla Chip Chicken Casserole

Cheesy Brown Rice Gratin

Hands-on: 30 min. Total: 60 min.

WITH ZUCCHINI AND EGGPLANT

1 tablespoon canola oil cup chopped onion 1 tablespoon minced fresh garlic 2 tablespoons all-purpose flour 1 cup 2% reduced-fat milk 1⁄ 2 cup unsalted chicken stock (such as Swanson) 1 teaspoon ground cumin 1⁄ 2 teaspoon ground coriander 1⁄ 4 teaspoon kosher salt 1⁄ 4 teaspoon freshly ground black pepper 4 ounces 1⁄3-less-fat cream cheese 1 cup organic canned black beans, rinsed and drained 3 cups chopped cooked chicken breast 4 ounces baked tortilla chips, crushed 1 roasted red bell pepper, chopped 8 ounces lower-sodium green chile enchilada sauce (such as Frontera) 2.5 ounces cheddar–Monterey Jack cheese blend, shredded (about 2⁄3 cup) 2 tablespoons chopped green onions 1⁄ 2

1. Preheat oven to 350°. 2. Heat oil in a saucepan over medium

heat. Add 1 ⁄2 cup onion, and cook for 6 minutes. Add garlic and flour, and cook 2 minutes. Gradually add milk and chicken stock, stirring constantly; bring to a boil. Remove from heat, and stir in cumin, coriander, salt, pepper, and cream cheese. 3. Spread 1 ⁄2 cup milk mixture over bottom of a broiler-safe 11 x 7–inch baking dish. Layer beans, 11⁄2 cups chicken, and 2 ounces chips. Top with 1⁄ 1 2 cup milk mixture. Layer 1 ⁄ 2 cups chicken, bell pepper, and 2 ounces chips; top with 1 cup milk mixture and enchilada sauce. Sprinkle with shredded cheese. Bake at 350° for 30 minutes. Sprinkle with green onions. SERVES 6 CALORIES 379; FAT 14.6g (sat 6.8g, mono 4.6g, poly 1.4g); PROTEIN 28.5g; CARB 34.2g; FIBER 4.7g; CHOL 75mg; IRON 1.9mg; SODIUM 686mg; CALC 215mg 8 COOKING LIGHT

Hands-on: 45 min. Total: 1 hr. 15 min.

The walnuts in this gratin ofer a crunchy contrast to the roasted vegetables and cheesy rice mixture, while the splash of half-and-half adds creamy richness. The rice mixture can be made ahead and refrigerated. When ready to prepare, bring to room temperature, spoon into the baking dish, and proceed as directed at the end of step 5. 3⁄ 4

cup uncooked long-grain brown rice 1 pound eggplant, cut into 1-inch cubes 1 pound zucchini, halved lengthwise and cut into 1-inch pieces 3⁄ 4 teaspoon salt, divided 2 tablespoons extra-virgin olive oil, divided Cooking spray 1 cup chopped onion 3 garlic cloves, minced 4 ounces Parmigiano-Reggiano cheese, grated and divided (about 1 cup) 1⁄ 4 cup half-and-half 1⁄ 4 teaspoon freshly ground black pepper 2 large eggs, lightly beaten 2 ounces French bread, cut into 1-inch cubes 1⁄ 2 cup chopped walnuts 2 tablespoons chopped fresh parsley

1. Cook rice according to package

directions, omitting salt and fat. 2. Preheat oven to 400°. 3. Combine eggplant, zucchini, 14⁄ teaspoon salt, and 1 tablespoon olive oil in a bowl; toss to combine. Arrange eggplant mixture evenly on a large baking sheet coated with cooking spray. Bake at 400° for 15 minutes. Place vegetables in a large bowl. 4. Reduce oven temperature to 375°. 5. Heat a large nonstick skillet over medium heat. Add 2 teaspoons olive oil to pan; swirl to coat. Add onion and garlic; cook 12 minutes or until tender. Add onion mixture to eggplant mixture. Add cooked rice, remaining 1⁄ 3 2 teaspoon salt, 4⁄ cup cheese, and the next 3 ingredients (through eggs). Stir well to combine. Spoon rice mixture

Also makes 9 (1-cup) servings as a veggie-grain side dish into an 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Cover with foil, and bake at 375° for 15 minutes. 6. Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 cup. Heat a large skillet over medium-high heat. Add remaining 1 teaspoon oil to pan; swirl to coat. Add breadcrumbs. Cook 3 minutes or until toasted, stirring frequently. Remove pan from heat; stir in remaining 14⁄ cup cheese, walnuts, and parsley. 7. Remove foil from rice mixture. Top evenly with breadcrumb mixture. Bake, uncovered, at 375° for 15 minutes or until vegetables are tender and the topping is browned. SERVES 6 (serving size: about 11⁄2 cups) CALORIES 354; FAT 18.7g (sat 5g, mono 6.6g, poly 5.9g); PROTEIN 14.1g; CARB 35.5g; FIBER 5.6g; CHOL 86mg; IRON 2mg; SODIUM 596mg; CALC 215mg

PREP POINTER Roasting releases the veggies’ natural moisture so they retain their texture in a baked dish.


casseroles

Mushroom Lasagna Hands-on: 40 min. Total: 1 hr. 25 min.

Rich porcini broth and nutty ParmigianoReggiano add deep umami taste to this vegetarian lasagna. Plain white button mushrooms will work in place of cremini. Serve with a simple green salad to complete the meal. 1 cup boiling water 1 ounce dried porcini mushrooms 1 tablespoon butter 2 tablespoons olive oil, divided 1⁄ 1 4 cups chopped shallots (about 4) 1 (8-ounce) package presliced cremini mushrooms 1 (4-ounce) package presliced exotic mushroom blend 1 teaspoon salt, divided 1⁄ 2 teaspoon freshly ground black pepper, divided 11⁄2 tablespoons chopped fresh thyme 6 garlic cloves, minced and divided 1⁄ 2 cup white wine 3 ounces 1⁄3-less-fat cream cheese (about 1⁄3 cup) 2 tablespoons chopped fresh chives, divided

3 cups 2% reduced-fat milk, divided 1.1 ounces all-purpose flour (about 1⁄ 4 cup) Cooking spray 9 no-boil lasagna noodles 2 ounces Parmigiano-Reggiano cheese, grated (about 1⁄2 cup) 1. Preheat oven to 350°. 2. Combine 1 cup boiling water and

porcini. Cover and let stand 30 minutes; strain mixture through a cheesecloth-lined sieve over a bowl, reserving liquid and mushrooms. 3. Melt butter in a large skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add shallots to pan; sauté 3 minutes. Add cremini and exotic mushrooms, 1 ⁄2 teaspoon salt, and 14⁄ teaspoon pepper; sauté 6 minutes or until mushrooms are browned. Add thyme and 3 garlic cloves; sauté 1 minute. Stir in wine; bring to a boil. Cook 1 minute or until liquid almost evaporates, scraping pan to loosen browned bits. Remove from heat, and stir in cream cheese and 1 tablespoon chives. Add the reserved porcini mushrooms.

4. Heat a saucepan over medium-high

heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add remaining 3 garlic cloves to pan; sauté 30 seconds. Add reserved porcini liquid, 234⁄ cups milk, remaining 1⁄2 teaspoon salt, and remaining 14⁄ teaspoon pepper; bring to a boil. Combine remaining 14⁄ cup milk and flour in a small bowl; stir with a whisk. Add flour mixture to milk mixture, and simmer 2 minutes or until slightly thick, stirring constantly with a whisk. 5. Spoon 1 ⁄2 cup sauce into an 11 x 7–inch glass or ceramic baking dish coated with cooking spray, and top with 3 noodles. Spread half of mushroom mixture over noodles. Repeat layers, ending with remaining sauce. Sprinkle cheese over top. Bake at 350° for 45 minutes or until golden. Top with remaining 1 tablespoon chopped chives. SERVES 6 CALORIES 396; FAT 15.4g (sat 7.1g, mono 5.5g, poly 0.8g); PROTEIN 17.1g; CARB 43.5g; FIBER 3.2g; CHOL 33mg; IRON 3.1mg; SODIUM 668mg; CALC 288mg

No-boil noodles are convenient and save time.


Spicy sausage gives this dish some kick, though you can go with the mild variety. Three cheeses make it wonderfully indulgent.

10 C O O K I N G L I G H T


casseroles

Turkey Sausage and Spinach Lasagna Hands-on: 40 min. Total: 1 hr. 35 min.

1.1 ounces all-purpose flour (about 1⁄4 cup) 1 cup 1% low-fat milk 1 cup unsalted chicken stock (such as Swanson) 1 tablespoon canola oil 1 bay leaf 1⁄ 4 teaspoon kosher salt 1⁄ 2 teaspoon black pepper Cooking spray 2 tablespoons water 1 (12-ounce) package fresh spinach 2 (4-ounce) links hot turkey Italian sausage 1⁄ 2 cup chopped shallots 1 tablespoon minced garlic 6 no-boil lasagna noodles 1⁄ 1 2 cups part-skim ricotta cheese 1 ounce part-skim mozzarella cheese, shredded (about 1⁄4 cup) 1 ounce fresh Parmesan cheese, grated (about 1⁄4 cup) 1. Preheat oven to 375°. 2. Weigh or lightly spoon flour into a

dry measuring cup; level with a knife. Combine flour and next 4 ingredients (through bay leaf ) in a medium saucepan over medium heat, stirring with a whisk. Cook 8 minutes or until thick and bubbly, stirring frequently. Remove from heat; stir in salt and pepper. Discard bay leaf. Spread 1 cup milk mixture in bottom of an 11 x 7– inch broiler-safe glass or ceramic baking dish coated with cooking spray. 3. Heat a large skillet over medium heat. Add 2 tablespoons water and spinach to pan; cook 2 minutes or until spinach wilts. Drain spinach, pressing until barely moist. Increase heat to medium-high. Remove casings

from sausage. Add sausage to pan; cook 4 minutes or until browned, stirring to crumble. Remove sausage from pan. Add shallots and garlic to pan; sauté 2 minutes. Stir in remaining milk mixture, spinach, and cooked sausage. Remove pan from heat. 4. Arrange 2 lasagna noodles over milk mixture in baking dish; top with 1⁄ 2 cup ricotta and one-third of spinach mixture. Repeat layers twice. Sprinkle with mozzarella and Parmesan cheese. Cover with foil coated with cooking spray. Bake at 375° for 40 minutes. Remove foil. 5. Preheat broiler to high. 6. Broil 4 minutes or until cheese is golden brown. Let stand 10 minutes. SERVES 6 CALORIES 332; FAT 14g (sat 5.9g, mono 5.1g, poly 2.1g); PROTEIN 24.3g; CARB 27.8g; FIBER 2.5g; CHOL 61mg; IRON 3.4mg; SODIUM 575mg; CALC 408mg

Cheesy Pasta Bake Hands-on: 39 min. Total: 59 min.

14 ounces uncooked ziti or mostaccioli 12 ounces ground turkey breast 8 ounces sweet turkey Italian sausage, casings removed Cooking spray 11⁄2 tablespoons olive oil 2 cups chopped onion 1⁄ 4 teaspoon crushed red pepper 6 garlic cloves, minced 1⁄ 2 cup red wine 5 cups lower-sodium marinara sauce 1⁄ 2 cup chopped fresh basil 6 ounces whole-milk mozzarella cheese, thinly sliced 2 ounces grated ParmigianoReggiano cheese, divided (about 1⁄2 cup) 2 tablespoons small basil leaves or torn basil

TEST K I TCH E N conidential Today’s Lesson What separates a baked pasta dish from regular sauced pasta is the gorgeously golden top layer of cheese. If the bake time doesn’t get the top as browned as you like, give it an extra minute or two under the broiler (as long as your baking dish is broiler-safe).

1. Preheat oven to 350°. 2. Cook pasta according to the

package directions, omitting salt and fat; drain and set aside. 3. Place turkey and sausage in a medium bowl; mix well with hands to combine. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add turkey mixture to pan; cook 8 minutes or until browned, stirring to crumble. Remove from pan. 4. Add oil to pan; swirl to coat. Add onion and pepper; sauté 4 minutes. Add garlic; sauté for 5 minutes or until onion is tender. Add wine, scraping pan to loosen browned bits. Cook 4 minutes or until liquid almost evaporates. Stir in pasta, turkey mixture, marinara sauce, and 1⁄2 cup basil. Spoon mixture into a 13 x 9–inch glass or ceramic baking dish coated with cooking spray. Top with mozzarella and 14⁄ cup Parmigiano-Reggiano. Bake at 350° for 25 minutes or until bubbly and cheese melts and begins to brown. Remove from oven; sprinkle with basil leaves and remaining 14⁄ cup ParmigianoReggiano cheese. SERVES 8 (serving size: about 11⁄2 cups) CALORIES 492; FAT 14.2g (sat 6.1g, mono 4.8g, poly 1.4g); PROTEIN 30.2g; CARB 88g; FIBER 2.4g; CHOL 72mg; IRON 2.8mg; SODIUM 708mg; CALC 224mg


casseroles

Poblano Mac and Cheese Hands-on: 30 min. Total: 30 min.

8 2 1⁄ 3 2 1 1⁄ 8 1 1 3 1 5

ounces uncooked penne pasta poblano chiles (about 4 ounces) cup fresh breadcrumbs teaspoons olive oil teaspoon grated lime rind teaspoon ground red pepper cup 1% low-fat milk, divided cup unsalted vegetable stock tablespoons all-purpose flour tablespoon minced garlic ounces queso quesadilla cheese, shredded 1⁄ 4 cup fat-free sour cream 1⁄ 4 cup chopped fresh cilantro 1 tablespoon fresh lime juice 3⁄ 8 teaspoon kosher salt Cooking spray

A Gruyèrespiked béchamel adds velvety richness.

Butternut-Kale Lasagna Hands-on: 25 min. Total: 55 min. 1⁄ 4

cup water 1 (12-ounce) package prechopped fresh butternut squash 3 cups prechopped kale 1 tablespoon olive oil 1⁄ 1 2 tablespoons minced garlic 1.1 ounces all-purpose flour (about 1⁄ 4 cup) 3⁄ 2 4 cups 1% low-fat milk, divided 2 ounces Gruyère cheese, shredded and divided (about 1⁄2 cup) 1 ounce Parmigiano-Reggiano cheese, grated (about 1⁄4 cup) 1⁄ 2 teaspoon salt 1⁄ 4 teaspoon black pepper Cooking spray 6 no-boil lasagna noodles 3 tablespoons chopped pecans 1. Preheat oven to 450°. 2. Combine 14⁄ cup water and squash

in an 8-inch square glass or ceramic baking dish. Cover tightly with plastic wrap; pierce plastic wrap 2 to 3 times. Microwave at HIGH 5 minutes or until tender; drain. Combine squash and kale in a large bowl. Wipe dish dry. 3. Heat a medium saucepan over medium heat. Add oil to pan; swirl to 12 C O O K I N G L I G H T

1. Preheat broiler to high. 2. Cook pasta according to package

coat. Add garlic; cook 2 minutes or until garlic begins to brown, stirring occasionally. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and 1⁄2 cup milk in a small bowl, stirring with a whisk until smooth. Add milk mixture and remaining 214⁄ cups milk to pan; increase heat to medium-high. Bring to a boil; cook 1 minute or until thickened, stirring frequently. Remove from heat. Stir in 1 ounce Gruyère, Parmigiano-Reggiano, salt, and pepper; stir until cheese melts. 4. Coat baking dish with cooking spray. Spread 1⁄3 cup milk mixture in bottom of dish. Arrange 2 noodles over milk mixture; top with half of squash mixture and 2 ⁄3 cup milk mixture. Repeat layers once, ending with remaining noodles and remaining milk mixture. Cover with foil; bake at 450° for 15 minutes. Remove foil; sprinkle remaining Gruyère and pecans over top. Bake, uncovered, at 450° for 10 minutes or until lightly browned and sauce is bubbly. Let stand 5 minutes.

directions, omitting salt and fat; drain and set aside. 3. While pasta cooks, cut chiles in half lengthwise, discarding seeds and membranes. Place chile halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil for 6 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 5 minutes. Peel chiles, and cut into bite-sized pieces. 4. Combine breadcrumbs, oil, rind, and red pepper in a bowl. 5. Place 34⁄ cup milk, vegetable stock, flour, and minced garlic in a saucepan, stirring with a whisk. Bring to a boil, and cook for 3 minutes or until thick, stirring frequently. Remove from heat. Stir in roasted chiles, remaining 14⁄ cup milk, cheese, and the next 4 ingredients (through salt) until smooth. Stir in cooked pasta. Spoon mixture into an 8-inch square broiler-safe glass or ceramic baking dish coated with cooking spray. Top with breadcrumb mixture. Broil 1 minute or until breadcrumbs are browned.

SERVES 4 CALORIES 420; FAT 16.3g (sat 5.8g, mono 7.3g, poly 2.1g); PROTEIN 20.4g; CARB 51.4g; FIBER 4.5g; CHOL 29mg; IRON 3.1mg; SODIUM 556mg; CALC 557mg

SERVES 4 CALORIES 424; FAT 11.6g (sat 4.8g, mono 4g, poly 0.9g); PROTEIN 21.1g; CARB 59.6g; FIBER 2.4g; CHOL 23mg; IRON 2.3mg; SODIUM 576mg; CALC 375mg


Southwest-inspired mac and cheese, with the pop of chile heat


Just add a simple salad, some tasty wine, and good company to share.


casseroles

Classic Light Bolognese Lasagna Hands-on: 40 min. Total: 1 hr. 35 min.

We played it straight with this lasagna standard, which retains all of its meaty, cheesy goodness but has less than half the calories. 11⁄2 3⁄ 4 1⁄ 2 4 1 1 1 1 1⁄ 4 3⁄ 4 3⁄ 4 1⁄ 2 1⁄ 2

cups coarsely chopped onion cup coarsely chopped celery cup coarsely chopped carrot garlic cloves tablespoon olive oil tablespoon unsalted tomato paste ounce diced pancetta pound ground turkey breast cup white wine teaspoon kosher salt teaspoon crushed red pepper teaspoon dried oregano teaspoon freshly ground black pepper 1 cup 1% low-fat milk 1⁄ 2 cup chopped fresh basil 1 (28-ounce) can crushed tomatoes, undrained 1⁄ 1 2 cups part-skim ricotta cheese 6 ounces shredded part-skim mozzarella cheese, divided (about 11⁄2 cups) 1 large egg, lightly beaten Cooking spray 6 cooked lasagna noodles 1. Place first 4 ingredients in a food

processor; pulse until coarsely ground. Heat a medium saucepan over medium-high heat. Add oil to pan; swirl to coat. Add tomato paste and pancetta; cook for 1 minute, stirring constantly. Add turkey, and cook for 4 minutes, stirring to crumble. Add wine; cook 2 minutes or until liquid evaporates, scraping pan to loosen browned bits. Add onion mixture, salt, and next 3 ingredients (through black

NUTRITION NOTE Comfort just got lighter—by 400 calories and 19 grams of sat fat per serving, to be exact.

pepper) to pan. Cook 3 minutes, stirring occasionally. Add milk and basil; cook 3 minutes, stirring occasionally. Stir in tomatoes; reduce heat, and simmer 20 minutes. 2. Preheat oven to 425°. 3. Combine ricotta, 1 cup mozzarella, and egg in a small bowl. 4. Spread 34⁄ cup turkey mixture in bottom of a broiler-safe 13 x 9–inch glass or ceramic baking dish coated with cooking spray. Arrange 3 noodles over turkey mixture; top with half of remaining turkey mixture and half of ricotta mixture. Repeat layers once, ending with ricotta mixture. Sprinkle remaining 1⁄2 cup mozzarella evenly over top. Bake at 425° for 35 minutes. 5. Preheat broiler to high (keep lasagna in oven). 6. Broil lasagna 2 minutes or until the cheese is golden brown and the sauce is bubbly. Let stand for 10 minutes before serving. SERVES 8 CALORIES 364; FAT 13.2g (sat 6g, mono 3.7g, poly 0.7g); PROTEIN 30.9g; CARB 31.4g; FIBER 3.8g; CHOL 75mg; IRON 2.4mg; SODIUM 644mg; CALC 381mg

Artichoke and Goat Cheese Strata Hands-on: 21 min. Total: 1 hr. 43 min.

The iconic brunch casserole, reimagined with Provençal flavors. Make-ahead instructions: Prepare through step 2, cover, and chill. Before baking, let the bread mixture stand at room temperature 10 minutes while the oven preheats; then assemble and bake. The cook time will increase by about 10 minutes. Garnish with parsley for a hit of vibrant green. 1 teaspoon olive oil cup finely chopped shallots (about 1 large) 1 (10-ounce) package frozen artichoke hearts, thawed 2 garlic cloves, minced 1⁄ 2 teaspoon dried herbes de Provence 3⁄ 1 4 cups 1% low-fat milk 1⁄ 2 teaspoon freshly ground black pepper 1⁄ 4 teaspoon salt 4 large eggs 1.5 ounces Parmigiano-Reggiano cheese, grated (about 1⁄3 cup) 1⁄ 2

1⁄ 2

(1-pound) loaf country-style white bread, cut into 1-inch cubes (about 5 cups) Cooking spray 3 ounces goat cheese, crumbled (about 3⁄4 cup) 1. Heat a large nonstick skillet over

medium heat. Add oil to pan; swirl to coat. Add shallots to pan; cook 2 minutes, stirring frequently. Stir in artichoke hearts and garlic; cook 8 minutes or until artichoke hearts begin to brown, stirring occasionally. Remove from heat; stir in herbes de Provence. Cool 10 minutes. 2. Combine milk and next 3 ingredients (through eggs) in a large bowl, stirring with a whisk. Add ParmigianoReggiano cheese and bread; toss gently to combine. Stir in artichoke mixture; let stand 20 minutes. 3. Preheat oven to 375°. 4. Spoon half of bread mixture into a 2-quart glass or ceramic baking dish coated with cooking spray. Sprinkle with half of goat cheese; top with remaining bread mixture. Sprinkle with remaining half of goat cheese. Bake at 375° for 50 minutes or until browned and bubbly. SERVES 6 CALORIES 286; FAT 10.7g (sat 5.1g, mono 3.4g, poly 0.9g); PROTEIN 16.8g; CARB 31.1g; FIBER 2.7g; CHOL 139mg; IRON 2.5mg; SODIUM 561mg; CALC 272mg C O O K I N G L I G H T 15


casseroles

Penne Rigate WITH SPICY SAUSAGE AND ZUCCHINI IN TOMATO CREAM SAUCE Hands-on: 25 min. Total: 45 min.

Cauliflower or roasted peppers can be used in place of zucchini. 8 ounces uncooked penne rigate pasta 6 ounces hot turkey Italian sausage, casings removed 12 ounces zucchini, quartered lengthwise and cut into 1⁄2-inch slices 11⁄2 teaspoons dried oregano 1 teaspoon dried thyme 1⁄ 4 teaspoon crushed red pepper 3 garlic cloves, minced Dash of sugar 2 tablespoons red wine vinegar 1 (28-ounce) can unsalted whole tomatoes 2 tablespoons heavy whipping cream Cooking spray 3 ounces part-skim mozzarella cheese, shredded and divided (about 3⁄4 cup) 1 ounce Parmigiano-Reggiano cheese, grated and divided (about 1⁄4 cup) 1. Preheat oven to 375°. 2. Cook pasta according to package

directions, omitting salt and fat. Drain and set aside. 3. Heat a large nonstick skillet over medium-high heat. Add sausage to pan. Sauté 5 minutes or until browned, stirring to crumble. Using a slotted spoon, remove sausage from pan. Wipe drippings from pan with a paper towel. Add zucchini to pan; sauté 3 minutes or until crisp-tender, stirring frequently. Add oregano and next 4 ingredients (through sugar); sauté 1 minute, stirring constantly. Add vinegar; cook 30 seconds or until liquid evaporates. Drain tomatoes in a sieve over a bowl, reserving 1 cup tomato liquid. Crush tomatoes with hands. Add to zucchini mixture. Add reserved 1 cup tomato liquid; bring to a boil. Reduce heat, and simmer 5 minutes, stirring occasionally. Remove pan from heat; stir in cream. Add pasta and sausage to tomato mixture; stir to combine. 16 C O O K I N G L I G H T

Dress up basic pasta with a bold, spicy tomato sauce. 4. Spoon half of pasta mixture into an

11 x 7–inch glass or ceramic baking dish coated with cooking spray, or divide half evenly among 4 individual dishes coated with cooking spray. Sprinkle 1 ounce mozzarella and 2 tablespoons Parmigiano-Reggiano over pasta. Top with the remaining pasta mixture; sprinkle evenly with remaining 2 ounces mozzarella and remaining 2 tablespoons ParmigianoReggiano. Bake at 375° for 20 minutes or until browned and bubbly. SERVES 4 (serving size: about 11⁄2 cups) CALORIES 450; FAT 14.1g (sat 6.8g, mono 3.8g, poly 1.5g); PROTEIN 26.9g; CARB 55.6g; FIBER 5g; CHOL 60mg; IRON 5.2mg; SODIUM 508mg; CALC 347mg

Fast Shepherd’s Pie Hands-on: 30 min. Total: 30 min.

1 (24-ounce) bag frozen mashed potatoes (such as Ore Ida Steam n’ Mash) 1⁄ 2 cup 2% reduced-fat milk 2 tablespoons butter 3⁄ 4 teaspoon kosher salt, divided 1 tablespoon olive oil 6 lamb loin chops, meat removed from bones and cut into bite-sized pieces 1⁄ 2 teaspoon freshly ground black pepper 1 cup chopped onion 1 (6-ounce) microwavable bag peeled baby carrots 1 tablespoon tomato paste 1⁄ 3 cup dry red wine 2 tablespoons all-purpose flour 2 cups fat-free, lower-sodium beef broth 1 cup frozen green peas

11⁄2 tablespoons chopped fresh thyme 11⁄2 teaspoons chopped fresh rosemary 1. Preheat broiler to high. 2. Microwave potatoes according to

package directions; stir in milk, butter, and 14⁄ teaspoon salt. 3. While potatoes cook, heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Sprinkle lamb evenly with remaining 1⁄2 teaspoon salt and pepper. Add lamb to pan; sauté 4 minutes, turning to brown on all sides. Remove lamb from pan with a slotted spoon. Add onion to pan; sauté 4 minutes, stirring occasionally. 4. While onion cooks, microwave carrots at HIGH for 11⁄2 minutes. Remove carrots from bag; slice diagonally into 1 ⁄2-inch pieces. Stir tomato paste into onions in pan; cook 1 minute, stirring frequently. Add wine; cook 2 minutes or until liquid almost evaporates, scraping pan to loosen browned bits. Add flour; cook 1 minute, stirring constantly. Gradually add broth, stirring constantly. Stir in sliced carrots, peas, thyme, and rosemary. Bring to a boil; cook 4 minutes or until slightly thick, stirring occasionally. Remove from heat; stir in browned lamb. 5. Spoon lamb mixture into a 2-quart broiler-safe glass or ceramic baking dish; top with potato mixture. Broil 4 minutes or until lightly browned. SERVES 6 (serving size: about 3⁄4 cup lamb mixture and 3⁄4 cup potatoes) CALORIES 377; FAT 13.7g (sat 5.2g, mono 4.3g, poly 0.8g); PROTEIN 20.2g; CARB 39.9g; FIBER 5.7g; CHOL 59mg; IRON 2.9mg; SODIUM 536mg; CALC 59mg


MAKEOVER MOISTEN TORTILLAS IN WATER VS. FRYING USE BROTH VS. CREAM USE LESS BEEF AND MORE BEANS


casseroles

Beef and Black Bean Enchiladas

Mushroom, Bacon, and Swiss Strata

Hands-on: 60 min. Total: 1 hr. 30 min.

Hands-on: 20 min. Total: 9 hr. 20 min.

Make all of the components ahead of time; assemble the enchiladas just before baking.

Ideal for overnight guests—assemble the night before, and bake in the morning.

Sauce: 2 dried ancho chiles, stemmed 3 cups fat-free, lower-sodium chicken broth 1 (6-inch) corn tortilla, torn into small pieces 1⁄ 3 cup fresh cilantro leaves 2 teaspoons minced fresh garlic 2 green onions, coarsely chopped Enchiladas: 8 ounces ground sirloin 2 teaspoons olive oil 2 cups chopped onion 4 teaspoons minced fresh garlic 1 teaspoon dried Mexican oregano 1⁄ 2 teaspoon ground cumin 1⁄ 4 teaspoon kosher salt 1 tablespoon unsalted tomato paste 2⁄ 3 cup rinsed and drained organic black beans 1⁄ 2 cup fat-free, lower-sodium chicken broth 1 tablespoon fresh lime juice 4 cups water 12 (6-inch) corn tortillas, at room temperature Cooking spray 2.5 ounces sharp cheddar cheese, shredded (about 2⁄3 cup) 2 ounces Monterey Jack cheese, shredded (about 1⁄2 cup) 3 green onions, thinly sliced and divided 6 tablespoons Mexican crema 1. Preheat oven to 400°. 2. To prepare sauce, place chiles in a

medium saucepan. Add 3 cups broth; bring to a boil. Reduce heat; simmer 5 minutes. Stir in torn tortilla; simmer 5 minutes, stirring occasionally. Pour mixture into a blender; let stand 10 minutes. Add cilantro, 2 teaspoons garlic, and 2 coarsely chopped green onions; process until smooth. Return mixture to pan; bring to a boil over medium heat. Cook until reduced to 2 cups (about 7 minutes), stirring occasionally. Remove sauce from heat.

3. To prepare enchiladas, heat a large

12 ounces ciabatta, cut into 1-inch cubes (about 7 cups) 2 tablespoons butter 2 cups chopped onion 2 (8-ounce) packages presliced mushrooms Cooking spray 6 ounces reduced-fat Swiss cheese, shredded (about 11⁄2 cups) 8 center-cut bacon slices, cooked and crumbled 3 cups 1% low-fat milk 1⁄ 1 2 cups egg substitute 2 teaspoons chopped fresh thyme 1⁄ 2 teaspoon freshly ground pepper 1⁄ 4 teaspoon salt Thyme sprigs (optional)

skillet over medium-high heat. Add beef; sauté 5 minutes or until browned. Remove beef using a slotted spoon; drain on paper towels. Wipe pan with paper towels. Return pan to medium heat. Add oil; swirl to coat. Add 2 cups chopped onion; cook 8 minutes or until tender, stirring occasionally. Add 4 teaspoons garlic and next 3 ingredients (through salt); cook 2 minutes, stirring constantly. Stir in tomato paste; cook 1 minute, stirring frequently. Stir in beef, beans, and 1⁄2 cup broth; bring to a boil. Cook 1 minute, stirring occasionally. Remove from heat; stir in lime juice. 4. Place 4 cups water in a saucepan over medium-high heat; bring to a simmer. Working with 1 tortilla at a time, dip tortillas in simmering water 2 to 3 seconds each or until softened. Place 1 tortilla on a flat work surface; spoon 3 tablespoons beef mixture onto 1 end of tortilla. Roll up enchilada, jelly-roll fashion. Repeat procedure with remaining tortillas and beef mixture. Spread 1⁄2 cup sauce in bottom of a 13 x 9–inch glass or ceramic baking dish coated with cooking spray. Arrange enchiladas, seam sides down, in prepared dish. Pour remaining sauce over enchiladas. Top with cheeses. Bake at 400° for 20 minutes or until lightly browned and bubbly. Let stand 10 minutes. Sprinkle with 3 sliced green onions; serve with crema.

Bake at 350° for 20 minutes or until toasted. Place bread in a large bowl. 3. Melt butter in a large nonstick skillet over medium-high heat. Add onion and mushrooms to pan; sauté 10 minutes or until liquid evaporates and vegetables are tender. Add onion mixture to bread; toss well. Arrange half of bread mixture in a 13 x 9–inch baking dish coated with cooking spray. Sprinkle with half of cheese and half of bacon; top with remaining bread mixture, cheese, and bacon. 4. Combine milk and next 4 ingredients (through salt), stirring with a whisk. Pour milk mixture over bread mixture. Cover and refrigerate 8 hours. 5. Preheat oven to 350°. 6. Remove strata from refrigerator; let stand at room temperature for 15 minutes. Bake strata, covered, at 350° for 30 minutes. Uncover and bake an additional 15 minutes or until set. Let stand for 10 minutes before serving. Garnish with thyme sprigs, if desired.

SERVES 6 (serving size: 2 enchiladas and 1 tablespoon crema) CALORIES 343; FAT 15.4g (sat 5.8g, mono 5.1g, poly 1.4g); PROTEIN 18.2g; CARB 35.7g; FIBER 6.9g; CHOL 48mg; IRON 2.6mg; SODIUM 540mg; CALC 236mg

SERVES 8 CALORIES 313; FAT 10.4g (sat 5g, mono 4.2g, poly 0.8g); PROTEIN 21.7g; CARB 35.5g; FIBER 2.7g; CHOL 25mg; IRON 1.9mg; SODIUM 737mg; CALC 318mg

1. Preheat oven to 350°. 2. Arrange bread on a jelly-roll pan.

C O O K I N G L I G H T 19


Penne with Herbs, Tomatoes, and Peas, page 22 20 C O O K I N G L I G H T


quick dınners These easy entrées help you put a wide range of global favorites on the table in less than 30 minutes. Bold flavors make these one-of-a-kind meals.

Penne with Herbs, Tomatoes, and Peas 22

Baked Italian-Style Cauliflower 25

Cavatappi with Browned Brussels Sprouts and Buttery Breadcrumbs 22

Cheesy Penne with Broccoli

Chicken with PepperoniMarinara Sauce 22 Fettuccine with Edamame, Mint, and Pecorino 24

Shrimp Fettuccine with Spinach and Parmesan 29 25

Lemon Pepper Shrimp Scampi 26 Linguine with Spinach-Herb Pesto 26 Chicken and Mushrooms in Garlic–White Wine Sauce 29

Chickpea Curry with Basmati Rice 29 Cod with Fennel and Orange 30 20-Minute Chicken Enchiladas 30 Tex-Mex Rice Bowl

30


quick dinners

Penne

Cavatappi

WITH HERBS, TOMATOES, AND PEAS

WITH BROWNED BRUSSELS SPROUTS AND BUTTERY BREADCRUMBS

Hands-on: 20 min. Total: 20 min.

8 1 3 6 3 1⁄ 2 1⁄ 4

ounces uncooked penne pasta cup frozen green peas, thawed tablespoons extra-virgin olive oil garlic cloves, thinly sliced cups cherry tomatoes, halved teaspoon kosher salt teaspoon freshly ground black pepper 1⁄ 3 cup thinly sliced fresh basil leaves 3 tablespoons chopped fresh flat-leaf parsley 1 ounce fresh Parmesan cheese, shaved (about 1⁄4 cup) 1. Cook pasta according to package

directions, omitting salt and fat. Add peas during the last 2 minutes of cooking. Drain. 2. Heat a large nonstick skillet over medium-low heat. Add oil; swirl to coat. Add garlic; cook 4 minutes or until garlic begins to brown, stirring occasionally. Increase heat to mediumhigh. Add tomatoes to pan; cook 1 minute. Add pasta mixture, salt, and pepper to pan; cook 3 minutes or until thoroughly heated, stirring occasionally. Stir in basil and parsley. Sprinkle with cheese. SERVES 4 (serving size: 11⁄2 cups) CALORIES 381; FAT 13.4g (sat 2.9g, mono 8g, poly 1.3g); PROTEIN 13.7g; CARB 53.3g; FIBER 4.9g; CHOL 6mg; IRON 3.1mg; SODIUM 396mg; CALC 126mg

Cut sprouts lengthwise into four slices to sear quickly.

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

Thinly sliced sprouts get a nice caramelized browning but still keep a good crunch. 8 ounces uncooked cavatappi pasta 2 teaspoons unsalted butter 1⁄ 4 cup panko (Japanese breadcrumbs) 4 teaspoons olive oil 12 ounces Brussels sprouts, trimmed and thinly sliced 1 cup thinly sliced onion 1 teaspoon minced garlic 2⁄ 3 cup organic vegetable broth 1⁄ 2 teaspoon grated lemon rind 1 tablespoon fresh lemon juice 2 teaspoons fresh thyme leaves 1⁄ 4 teaspoon salt 1⁄ 4 teaspoon freshly ground pepper 2 ounces pecorino Romano cheese, shaved (about 1⁄2 cup) 2 tablespoons pine nuts, toasted 1. Cook pasta according to package

directions, omitting salt and fat. Drain and transfer to a large bowl; keep warm. 2. Melt butter in a small skillet over medium heat; swirl to coat. Add panko to pan; cook 3 minutes or until browned, stirring frequently. 3. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add Brussels sprouts to pan; cook 2 minutes, stirring occasionally. Add onion and garlic; cook 3 minutes or until onion is tender and

the Brussels sprouts are lightly browned. Add broth and next 5 ingredients (through pepper). Cover and cook 2 minutes or until Brussels sprouts are crisp-tender. Add Brussels sprouts mixture to pasta; toss well. Sprinkle with cheese, pine nuts, and panko. Serve immediately. SERVES 4 (serving size: 11⁄2 cups) CALORIES 377; FAT 12g (sat 3.3g, mono 4.6g, poly 2.1g); PROTEIN 13.1g; CARB 56.8g; FIBER 5.9g; CHOL 10mg; IRON 3.4mg; SODIUM 361mg; CALC 103mg

Chicken WITH PEPPERONIMARINARA SAUCE Hands-on: 20 min. Total: 20 min.

Cooking spray 1⁄ 2 teaspoon minced fresh garlic 16 slices pepperoni, coarsely chopped 1⁄ 4 teaspoon dried oregano 11⁄2 cups lower-sodium marinara sauce (such as Amy’s) 2 tablespoons chopped fresh basil 2 teaspoons olive oil 1⁄ 1 2 pounds chicken cutlets 1⁄ 4 teaspoon freshly ground black pepper 4 ounces part-skim mozzarella cheese, shredded (about 1 cup) 1. Preheat broiler to high. 2. Heat a saucepan over medium-high

heat. Coat pan with cooking spray. Add garlic and pepperoni; cook 2 minutes or until garlic begins to brown, stirring frequently. Add oregano; cook 30 seconds. Add marinara sauce; bring to a boil. Reduce heat, and simmer 5 minutes. Remove from heat; stir in basil. 3. Heat a large ovenproof skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with pepper. Add chicken to pan; cook 5 minutes or until lightly browned, turning after 3 minutes. Spoon sauce over chicken; sprinkle evenly with cheese. Broil 2 minutes or until cheese melts. SERVES 4 (serving size: 5 ounces chicken and about 1⁄3 cup sauce) CALORIES 380; FAT 14.7g (sat 6g, mono 5.2g, poly 1.2g); PROTEIN 48.5g; CARB 28.7g; FIBER 0.1g; CHOL 122mg; IRON 1.5mg; SODIUM 533mg; CALC 231mg

22 C O O K I N G L I G H T


Store-bought marinara sauce gets a makeover with the addition of chopped pepperoni and fresh basil. Serve with green beans.


ROMANO CHEESE SHELLED EDAMAME (GREEN SOYBEANS)

Fettuccine

FETTUCCINE

Hands-on: 27 min. Total: 27 min.

This light pasta is a beautiful vegetarian dish. Pecorino Romano cheese contributes a salty bite to the sauce. If you can’t find it, you can always swap in Parmesan. Serve with a simple green salad. 8 ounces uncooked fettuccine 2 tablespoons extra-virgin olive oil 2 medium onions, halved vertically and thinly sliced 5 garlic cloves, thinly sliced 2 cups frozen shelled edamame (green soybeans) 1 cup frozen green peas 1 tablespoon grated lemon rind 2 tablespoons fresh lemon juice 1 tablespoon unsalted butter 1.5 ounces fresh pecorino Romano cheese, grated (about 6 tablespoons) 24 C O O K I N G L I G H T

3 tablespoons chopped fresh mint 1⁄ 4 teaspoon salt 1⁄ 4 teaspoon freshly ground black pepper

Cook pasta according to package directions, omitting salt and fat. Drain in a colander over a bowl, reserving 2 ⁄3 cup cooking liquid. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add onion; cook 9 minutes or until lightly browned, stirring occasionally. Stir in garlic; cook 2 minutes

or until garlic is lightly browned, stirring occasionally. Stir in edamame and peas; cook 2 minutes or until thoroughly heated. Add pasta, rind, juice, and butter; stir until butter melts. Remove pan from heat; stir in pecorino Romano cheese, mint, salt, and pepper. Stir in reserved 2 ⁄3 cup cooking liquid. Serve immediately. SERVES 4 (serving size: 13⁄4 cups) CALORIES 443; FAT 15.7g (sat 4.5g, mono 5.7g, poly 0.9g); PROTEIN 18g; CARB 59.3g; FIBER 7.5g; CHOL 15mg; IRON 3.9mg; SODIUM 329mg; CALC 151mg


quick dinners

Baked Italian-Style Cauliflower

Add garlic; sauté 30 seconds, stirring constantly. Stir in beef. Sprinkle with salt and peppers, and sauté 3 minutes or until browned, stirring to crumble. Stir in sauce and olives. 2. Preheat broiler. 3. Steam cauliflower 4 minutes or until crisp-tender. Place cauliflower in an 11 x 7–inch broiler-safe glass or ceramic baking dish coated with cooking spray; top with sauce mixture. 4. Place bread in a mini food processor; pulse until coarse crumbs form. Combine crumbs and cheese; sprinkle over cauliflower mixture. Broil for 4 minutes or until browned.

Hands-on: 28 min. Total: 28 min.

Cauliflower is chameleon-like. Steamed and blended, it is reminiscent of mashed potatoes. When roasted, it tastes nutty and creamy. In this recipe, it takes the place of potatoes or pasta. If you have homemade tomato sauce canned or frozen from the summer, this is an easy garden-to-table weeknight meal. 1 1 4 6 1⁄ 8 1⁄ 4 1⁄ 4 1⁄ 1 2 2

tablespoon olive oil cup chopped onion garlic cloves, minced ounces ground sirloin teaspoon kosher salt teaspoon crushed red pepper teaspoon black pepper cups lower-sodium marinara sauce ounces pitted kalamata olives, coarsely chopped 1⁄ 1 2 pounds cauliflower, cut into florets Cooking spray 1 ounce French bread baguette, torn into 1-inch pieces 1 ounce fresh pecorino Romano cheese, grated (about 1⁄4 cup)

SERVES 4 (serving size: about 2 cups) CALORIES 306; FAT 14.9g (sat 4.3g, mono 7.8g, poly 1.2g); PROTEIN 16.3g; CARB 46.8g; FIBER 5.3g; CHOL 34mg; IRON 2.3mg; SODIUM 607mg; CALC 145mg

Cheesy Penne WITH BROCCOLI

Remove pan from heat before adding the cheese so it melts without separating.

1. Cook pasta according to package

directions, omitting salt and fat. During the last 3 minutes of cooking, add broccoli to pan; drain. Place pasta and broccoli in a large bowl. 2. Combine milk and flour in a saucepan over medium heat, stirring with a whisk until smooth. Cook 5 minutes or until slightly thickened; remove from heat. Add 2 tablespoons Parmesan cheese and remaining ingredients, stirring with a whisk until smooth. Add cheese mixture to pasta mixture; toss. Sprinkle with remaining Parmesan cheese.

Hands-on: 10 min. Total: 20 min.

Work quickly and stir the cheese sauce into the cooked pasta and broccoli before the sauce has time to seize. 8 5 1⁄ 1 3 2 3 2 1 1⁄ 2 1⁄ 4 1⁄ 8

1. Heat a large skillet over medium-

high heat. Add oil to pan; swirl to coat. Add onion; sauté 4 minutes.

PREP POINTER

2.5

SERVES 4 (serving size: 11⁄3 cups) CALORIES 381; FAT 9.8g (sat 5.6g, mono 2.4g, poly 0.5g); PROTEIN 20g; CARB 54.9g; FIBER 4.6g; CHOL 29mg; IRON 3mg; SODIUM 577mg; CALC 331mg

ounces uncooked mini penne pasta cups broccoli florets (1 medium head) cups fat-free milk, divided Farfalle, rotini, ziti, tablespoons all-purpose flour or any short tablespoons grated fresh pasta can Parmesan cheese, divided be used. 1⁄ tablespoons 3-less-fat cream cheese teaspoon Dijon mustard teaspoon salt teaspoon freshly ground black pepper teaspoon grated fresh nutmeg ounces cheddar cheese, shredded (about 2⁄3 cup)

TEST K I TCH E N conidential Go Meatless One Day a Week The evidence is simple: The more plants you eat, the healthier you’re likely to be. Reducing the amount of meat you consume doesn’t mean eliminating the pleasures of meat eating, and you don’t have to be a vegetarian to forgo meat sometimes. The crunchy-granola rep of vegetarianism has fallen away, as top-notch chefs around the country work wonders with fresh and local produce.

C O O K I N G L I G H T 25


quick dinners

in pan. Add garlic to pan; cook 30 seconds, stirring constantly. Add shrimp, juice, and pepper to pan; cook 1 minute or until shrimp are done. SERVES 4 (serving size: 1⁄2 cup orzo mixture and about 7 shrimp) CALORIES 403; FAT 10.4g (sat 4.8g, mono 2.2g, poly 1.4g); PROTEIN 40.1g; CARB 34.7g; FIBER 1.7g; CHOL 276mg; IRON 4.3mg; SODIUM 549mg; CALC 97mg

Linguine WITH SPINACH-HERB PESTO Hands-on: 19 min. Total: 28 min.

4 ounces fresh baby spinach cup slivered blanched almonds cup fresh basil leaves 2 teaspoons chopped fresh oregano 1 teaspoon chopped fresh thyme 1⁄ 4 teaspoon black pepper 1 large garlic clove, chopped 2 tablespoons organic vegetable broth 2 teaspoons fresh lemon juice 1⁄ 4 teaspoon salt 2 tablespoons extra-virgin olive oil 1 ounce Parmigiano-Reggiano cheese, grated and divided (about 1⁄4 cup) 8 ounces uncooked linguine

1⁄ 4 1⁄ 4

Serve with steamed carrots and whole-grain bread.

Lemon Pepper Shrimp Scampi Hands-on: 20 min. Total: 20 min.

Save time by buying peeled and deveined jumbo shrimp at the fish market. 1 cup uncooked orzo 2 tablespoons chopped fresh parsley 1⁄ 2 teaspoon salt, divided 7 teaspoons unsalted butter, divided 1⁄ 1 2 pounds peeled and deveined jumbo shrimp 2 teaspoons minced fresh garlic 2 tablespoons fresh lemon juice 1⁄ 4 teaspoon freshly ground black pepper

1. Cook orzo according to package

directions, omitting salt and fat. Drain. Combine orzo, parsley, and 1⁄ 4 teaspoon salt in a medium bowl; keep warm. 2. While orzo cooks, melt 1 tablespoon butter in a large nonstick skillet over medium-high heat. Sprinkle shrimp with remaining 14⁄ teaspoon salt. Add half of shrimp to pan; sauté 2 minutes or until almost done. Transfer shrimp to a plate. Melt 1 teaspoon butter in pan. Add remaining shrimp to pan; sauté 2 minutes or until almost done. Transfer shrimp to plate. 3. Melt remaining 1 tablespoon butter

TEST K I TCH E N conidential Pastabilities The best choice for pasta purposes is 100% durum semolina pasta—made from high-protein, high-gluten wheat for beautiful al dente texture. But there are alternatives: Whole-wheat pasta has a nutty, slightly sweet flavor and a chewy texture, and brown-rice pasta is your best whole-grain, gluten-free option.

26 C O O K I N G L I G H T

1. Place spinach in a microwave-safe

bowl; cover bowl with plastic wrap. Microwave at HIGH 2 minutes or until spinach wilts. Remove plastic wrap; cool slightly. 2. Place spinach, almonds, and next 5 ingredients (through garlic) in a food processor. Process until chopped. Add vegetable broth, lemon juice, and salt; pulse 5 times. With processor on, slowly pour oil through food chute; process until well blended. Scrape pesto into a bowl, and stir in half of cheese. Cover with plastic wrap. 3. Cook pasta according to package directions, omitting salt and fat. Drain. Toss with 1 ⁄2 cup pesto. Arrange about 11 ⁄2 cups pasta mixture in each of 4 bowls; top each serving with 2 tablespoons pesto and 11 ⁄2 teaspoons cheese. SERVES 4 CALORIES 353; FAT 13.2g (sat 2.6g, mono 7.7g, poly 1.8g); PROTEIN 12.9g; CARB 48.2g; FIBER 4.3g; CHOL 5mg; IRON 3.3mg; SODIUM 327mg; CALC 145mg


A thick, emerald sauce coats the pasta for big lavor in every forkful.


The packaged presliced exotic mushroom blend includes shiitake, cremini, and oyster varieties. Look for it with other fresh mushrooms.


quick dinners

cook 1 minute or until spinach wilts, tossing to coat. Sprinkle with cheese.

Chicken and Mushrooms IN GARLIC– WHITE WINE SAUCE

SERVES 4 (serving size: about 12⁄3 cups) CALORIES 388; FAT 13.4g (sat 6g, mono 4.8g, poly 0.8g); PROTEIN 22.2g; CARB 45.4g; FIBER 2.8g; CHOL 112mg; IRON 3.3mg; SODIUM 549mg; CALC 194mg

Hands-on: 20 min. Total: 20 min.

If you can’t find exotic mushrooms, substitute sliced button or cremini mushrooms. 4 ounces uncooked wide egg noodles 1 pound skinless, boneless chicken breast halves 2 tablespoons all-purpose flour, divided 1⁄ 2 teaspoon salt, divided 1⁄ 4 teaspoon freshly ground black pepper, divided 2 tablespoons olive oil, divided 1 tablespoon minced fresh garlic 1 (8-ounce) package presliced exotic mushroom blend 1⁄ 2 cup sauvignon blanc 1⁄ 2 cup lower-sodium chicken broth 1 teaspoon chopped fresh tarragon 1 ounce fresh Parmesan cheese, shaved (about 1⁄4 cup) 1. Cook noodles according to package

directions, omitting salt and fat. Drain, and keep warm. 2. While noodles cook, cut chicken into 1-inch pieces. Place chicken pieces in a shallow dish. Combine 1 tablespoon flour, 14⁄ teaspoon salt, and 1⁄ 8 teaspoon pepper in a small bowl. Sprinkle flour mixture over chicken; toss to coat. 3. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan, and swirl to coat. Add chicken, and cook 4 minutes, turning to brown on all sides. Remove chicken from pan. Add remaining 1 tablespoon oil to pan. Add garlic and mushrooms, and cook for 3 minutes or until liquid evaporates. Add wine to pan, and cook 1 minute. Add remaining 1 tablespoon flour, and cook for 1 minute, stirring constantly. Add chicken broth, remaining 14⁄ teaspoon salt, and remaining 1⁄ 8 teaspoon pepper, and cook 1 minute or until the mixture is slightly thick, stirring frequently. 4. Return chicken to pan; cover and simmer 2 minutes. Uncover; cook 1 minute or until chicken is done. Stir in noodles and tarragon; cook 1 minute or until thoroughly heated.

Chickpea Curry WITH BASMATI RICE Hands-on: 20 min. Total: 20 min.

5. Place about 11 ⁄2 cups chicken

mixture on each of 4 plates, and top each serving with 1 tablespoon shaved Parmesan cheese. SERVES 4 CALORIES 350; FAT 11.1g (sat 2.6g, mono 6.2g, poly 1.4g); PROTEIN 34.3g; CARB 26.5g; FIBER 1.2g; CHOL 99mg; IRON 2.5mg; SODIUM 502mg; CALC 91mg

1 (3.5-ounce) bag boil-in-bag basmati or brown rice 1 tablespoon canola oil 1 large onion, diced 1⁄ 1 2 teaspoons garam masala 2 (15-ounce) cans chickpeas, rinsed and drained 1 (15-ounce) can unsalted crushed tomatoes 1 (6-ounce) package fresh spinach 1⁄ 2 cup plain 2% Greek yogurt 1⁄ 2 teaspoon salt 1⁄ 4 cup chopped fresh cilantro 1. Cook rice according to package

Shrimp Fettuccine WITH SPINACH AND PARMESAN Hands-on: 20 min. Total: 20 min.

You can use penne, linguine, or any other pasta shape your family prefers. 8 2 1 2 10 3⁄ 8 1⁄ 4

6 1.25

ounces uncooked fettuccine tablespoons butter tablespoon extra-virgin olive oil garlic cloves, thinly sliced ounces medium shrimp, peeled and deveined teaspoon salt teaspoon freshly ground black pepper ounces fresh baby spinach ounces Parmesan cheese, shaved

directions; drain. 2. Heat a Dutch oven over mediumhigh heat. Add oil; swirl. Add onion; sauté 5 minutes, stirring frequently. Stir in garam masala; cook 30 seconds, stirring constantly. Add chickpeas, tomatoes, and spinach; cook 2 minutes or until spinach wilts, stirring occasionally. Remove from heat; stir in yogurt and salt. Top with cilantro. SERVES 4 (serving size: 11⁄4 cups chickpea mixture and 1⁄2 cup rice) CALORIES 305; FAT 5.8g (sat 0.7g, mono 2.3g, poly 1g); PROTEIN 12.2g; CARB 52.8g; FIBER 9.5g; CHOL 2mg; IRON 4.7mg; SODIUM 676mg; CALC 118mg

1. Cook pasta according to package

directions, omitting salt and fat. Drain. 2. Melt butter and oil in a large skillet over medium heat; swirl to coat. Add garlic to pan; cook 1 minute. Remove garlic from pan with a slotted spoon; place in a small bowl. Increase heat to medium-high. Add shrimp, salt, and pepper to pan; cook 4 minutes or until shrimp are done, stirring occasionally. Add pasta, spinach, and garlic to pan; C O O K I N G L I G H T 29


quick dinners

Cod with Fennel and Orange Hands-on: 4 min. Total: 11 min.

This entrée cooks in 7 minutes, with very little cleanup. The bags we used (Ziploc) are dioxin-free and food-safe in the microwave. 2 1⁄ 2 1 2 1 1⁄ 4 4 4 2 1⁄ 3 2

(6-ounce) cod fillets teaspoon kosher salt cup thinly sliced fennel bulb tablespoons dry white wine teaspoon unsalted butter teaspoon crushed red pepper thyme sprigs orange rind strips garlic cloves, thinly sliced cup orange sections teaspoons finely chopped fennel fronds 1 teaspoon extra-virgin olive oil

Precooked rice cooks in 90 seconds, not the usual hour. fish and vegetable mixture from each bag onto each of 2 plates. Top fillets evenly with orange sections and fennel fronds; drizzle with oil. SERVES 2 (serving size: 1 fish fillet and about 1⁄2 cup fennel mixture) CALORIES 222; FAT 5.5g (sat 1.8g, mono 2.3g, poly 0.8g); PROTEIN 31.4g; CARB 8.4g; FIBER 2.3g; CHOL 78mg; IRON 1.2mg; SODIUM 596mg; CALC 71mg

20-Minute Chicken Enchiladas

1. Sprinkle fish evenly with salt; place

Hands-on: 20 min. Total: 20 min.

1 fillet in each of 2 quart-sized microwavable zip-top plastic bags. Divide fennel and next 6 ingredients (through garlic) evenly between the 2 bags. Gently press out as much air as possible from bags; seal tightly. 2. Place bags on a microwave-safe plate. Microwave at POWER LEVEL 7 for 5 minutes or until desired degree of doneness. Cool 2 minutes. Remove

While the sauce cooks, shred the chicken. 1 cup prechopped onion 1 cup unsalted chicken stock (such as Swanson) 1 tablespoon all-purpose flour 1⁄ 1 2 tablespoons chili powder 2 teaspoons ground cumin 3⁄ 4 teaspoon garlic powder 1⁄ 2 teaspoon crushed red pepper 1⁄ 4 teaspoon salt 1 (15-ounce) can unsalted tomato sauce 3 cups shredded skinless, boneless rotisserie chicken breast (about 15 ounces) 1 (15-ounce) can unsalted black beans, rinsed and drained 12 (6-inch) corn tortillas Cooking spray 3 ounces preshredded 4-cheese Mexican blend cheese (about 3⁄ 4 cup) 1 cup chopped tomato 1⁄ 4 cup chopped fresh cilantro 6 tablespoons sour cream 1. Preheat broiler to high. 2. Combine first 9 ingredients in a

medium saucepan; stir with a whisk. Bring to a boil over high heat; cook 2 minutes or until thickened. Reserve 11 ⁄2 cups sauce mixture. Add chicken and beans to pan; cook 2 minutes or until chicken is thoroughly heated. 30 C O O K I N G L I G H T

3. Stack tortillas; wrap in damp paper

towels, and microwave at HIGH for 25 seconds. Spoon about 1⁄3 cup chicken mixture in center of each tortilla; roll up. Arrange tortillas, seam sides down, in bottom of a 13 x 9–inch broiler-safe glass or ceramic baking dish coated with cooking spray. Top with reserved sauce and cheese. Broil 3 minutes or until cheese is lightly browned and sauce is bubbly. Top with tomato and cilantro. Serve with sour cream. SERVES 6 (serving size: 2 enchiladas and 1 tablespoon sour cream) CALORIES 374; FAT 13.2g (sat 6g, mono 3.3g, poly 1.4g); PROTEIN 31.2g; CARB 35.2g; FIBER 6.2g; CHOL 100mg; IRON 2.3mg; SODIUM 569mg; CALC 189mg

Tex-Mex Rice Bowl Hands-on: 11 min. Total: 11 min.

1 (8.8-ounce) pouch precooked brown rice (such as Uncle Ben’s) 8 ounces ground sirloin 1⁄ 4 cup water 1⁄ 1 2 tablespoons 40%-less-sodium taco seasoning (such as Ortega) 1⁄ 2 cup frozen whole-kernel corn 1 (15-ounce) can organic black beans, rinsed and drained 1 cup fresh pico de gallo 1 jalapeño pepper, minced 4 teaspoons chopped fresh cilantro 1. Heat brown rice according to the

package directions. 2. Heat a skillet over medium-high heat. Add beef; cook 3 minutes or until done, stirring to crumble. Stir in 1⁄ 4 cup water and taco seasoning; bring to a simmer. Stir in corn and beans; cook 1 minute. Stir in rice. Top with pico de gallo and minced jalapeño. Sprinkle with cilantro. SERVES 4 (serving size: 1 cup) CALORIES 306; FAT 7.6g (sat 2.5g, mono 2.5g, poly 0.3g); PROTEIN 18.1g; CARB 44.4g; FIBER 4.3g; CHOL 37mg; IRON 2.7mg; SODIUM 503mg; CALC 28mg


SHORTCUT INGREDIENTS ROTISSERIE CHICKEN PRESHREDDED MEXICAN BLEND CHEESE PRECHOPPED ONION


Peanut Chicken Noodle Soup, page 34 32 C O O K I N G L I G H T


soups & stews Simmered on the stovetop, these one-bowl favorites are perfect for those nights when something warm and filling is the only thing that will satisfy. Choose from a variety of vegetarian, meat, and seafood options.

Tuscan White Bean Soup with Escarole 34

Bison Chili with Chickpeas and Acorn Squash 38

Peanut Chicken Noodle Soup 34

Roasted Cauliflower Soup

Loaded Potato Soup

Thai Chicken Soup 34

Tomato-Basil Soup with Asiago Crostini 42

37

Chicken and Sausage Stew

41

Halibut and Chorizo Stew with Garlic Toasts 41

Poblano–Turkey Sausage Chili 37 Quick Seafood Stew

39

38

French Onion Soup

42

Chicken-Udon Soup Tortilla Meatball Soup

45 45

Chicken–Matzo Ball Soup

46

Chicken and Chorizo Stew Beef and Guinness Stew Ramen Noodle Bowl

49

49

46


soups & stews

Tuscan White Bean Soup WITH ESCAROLE Hands-on: 15 min. Total: 50 min.

Don’t toss those rinds from Parmesan or other hard cheeses; store in the freezer. 1 2 5 2 1 1 2 2 1 8 1 1⁄ 2 1⁄ 4 1⁄ 4

1 6

tablespoon olive oil cups finely chopped onion garlic cloves, minced cups organic vegetable broth cup water teaspoon chopped fresh rosemary (15-ounce) cans unsalted Great Northern beans, rinsed and drained thyme sprigs (1.5-ounce) piece ParmigianoReggiano cheese rind cups chopped escarole (about 1 pound) cup chopped carrot teaspoon crushed red pepper teaspoon salt teaspoon freshly ground black pepper teaspoon white wine vinegar tablespoons shaved fresh Parmesan cheese

1. Heat a large Dutch oven over

medium-high heat. Add oil; swirl to coat. Add onion; sauté 4 minutes, stirring frequently. Add garlic; sauté 30 seconds. Add vegetable broth and Simmer Parmesan rinds in soup for richness and flavor.

the next 5 ingredients (through cheese rind); bring to a boil. Reduce heat; simmer 10 minutes. Stir in escarole and carrot; cover and simmer 15 minutes or until carrot is tender. Stir in red pepper, salt, black pepper, and vinegar. Remove and discard rind; sprinkle soup with shaved cheese. SERVES 4 (serving size: about 2 cups soup and 11⁄2 tablespoons cheese) CALORIES 225; FAT 7.1g (sat 2.1g, mono 3.2g, poly 0.6g); PROTEIN 10.9g; CARB 31.2g; FIBER 9.7g; CHOL 8mg; IRON 2.7mg; SODIUM 644mg; CALC 220mg

Peanut Chicken Noodle Soup Hands-on: 40 min. Total: 1 hr. 50 min.

If you can’t find udon, substitute 6 ounces uncooked spaghetti. Pictured on page 32. 14 ounces uncooked fresh udon noodles 1⁄ 2 cup unsalted chicken stock (such as Swanson) 3 tablespoons reduced-fat creamy peanut butter 1⁄ 2 teaspoon kosher salt 1⁄ 2 teaspoon freshly ground black pepper 1 (13.5-ounce) can light coconut milk 3 cups shredded skinless, boneless rotisserie chicken breast (about 15 ounces) 3 cups thinly sliced napa cabbage 1⁄ 4 cup fresh cilantro leaves 1 small serrano chile, thinly sliced 2 tablespoons Sriracha (hot chile sauce, such as Huy Fong) 1. Cook noodles according to package

directions, omitting salt and fat. Drain in a colander over a bowl, reserving 2 cups cooking liquid. 2. Heat stock and next 4 ingredients in a saucepan over medium-low heat. 3. Add cooking liquid and chicken to milk mixture; cook 3 minutes or until chicken is heated. Add noodles and cabbage; cook 2 minutes or until cabbage wilts. Sprinkle with cilantro and serrano; serve with Sriracha. SERVES 6 (serving size: about 11⁄4 cups soup and 1 teaspoon Sriracha) CALORIES 293; FAT 10.9g (sat 4.6g, mono 3.3g, poly 1.5g); PROTEIN 25.1g; CARB 25.6g; FIBER 2.1g; CHOL 73mg; IRON 1.7mg; SODIUM 656mg; CALC 43mg 34 C O O K I N G L I G H T

QUICK TIP Use the microwave to cook the potatoes and bacon. It saves time and there’s less to clean up, too.

Loaded Potato Soup Hands-on: 10 min. Total: 20 min.

Serve with mixed greens for a light dinner. 4 2 1⁄ 2 1⁄ 1 4 3 2 1⁄ 4 1⁄ 4 1⁄ 4 2 1.5 4

(6-ounce) red potatoes teaspoons olive oil cup prechopped onion cups fat-free, lower-sodium chicken broth tablespoons all-purpose flour cups 1% low-fat milk, divided cup reduced-fat sour cream teaspoon salt teaspoon freshly ground black pepper bacon slices, halved ounces reduced-fat sharp cheddar cheese, shredded (about 1⁄3 cup) teaspoons thinly sliced green onions

1. Pierce potatoes with a fork. Micro-

wave at HIGH 13 minutes or until tender. Cut potatoes in half; cool. 2. While potatoes cook, heat a large saucepan over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 3 minutes, stirring frequently. Add broth to pan. Combine flour and 1⁄ 2 cup milk in a small bowl, stirring until smooth; add flour mixture to pan with remaining 11 ⁄2 cups milk. Bring to a boil, stirring frequently. Cook 1 minute. Remove from heat; stir in sour cream, salt, and pepper. 3. Arrange bacon on a paper towel on a microwave-safe plate. Cover with another paper towel; microwave at HIGH 4 minutes. Crumble bacon. 4. Discard potato skins. Coarsely mash potatoes into soup. Top with cheese, green onions, and bacon. SERVES 4 (serving size: about 11⁄4 cups) CALORIES 300; FAT 8.8g (sat 3.8g, mono 3.3g, poly 0.6g); PROTEIN 11.7g; CARB 44.1g; FIBER 2.7g; CHOL 21mg; IRON 1.2mg; SODIUM 652mg; CALC 238mg


All the appeal of a loaded baked potato, delivered in a soup. It’s about that simple.


soups & stews

Poblano–Turkey Sausage Chili Hands-on: 10 min. Total: 40 min.

2 1 1 8 1 1⁄ 2 1⁄ 2 2

teaspoons canola oil cup prechopped onion tablespoon minced fresh garlic ounces sweet turkey Italian sausage tablespoon chili powder teaspoon dried oregano teaspoon ground cumin poblano chiles, seeded and finely chopped 1 bay leaf 1 cup plus 2 tablespoons unsalted chicken stock, divided 1 (28-ounce) can diced tomatoes, undrained 1 (15-ounce) can unsalted black beans, rinsed and drained 1 (15-ounce) can unsalted pinto beans, rinsed and drained 2 tablespoons all-purpose flour 1⁄ 2 cup coarsely chopped fresh cilantro 1⁄ 2 teaspoon freshly ground black pepper 1⁄ 4 cup reduced-fat sour cream Sliced radishes (optional) 1. Heat a large Dutch oven over

medium-high heat. Add oil to pan; swirl to coat. Add onion and garlic; sauté 4 minutes or until browned. Remove casings from sausage; add sausage to pan. Stir in chili powder, oregano, cumin, poblanos, and bay leaf; cook 4 minutes or until sausage is browned, stirring to crumble. 2. Add 1 cup stock, tomatoes, and beans. Bring to a boil; reduce heat, and simmer 25 minutes or until slightly thickened. Combine flour and remaining 2 tablespoons stock in a small bowl, stirring with a whisk. Add flour mixture to chili, stirring with a whisk. Bring to a boil; cook 1 minute or until thickened. Remove from heat, and stir in cilantro and black pepper. Discard bay leaf. Serve with sour cream and sliced radishes, if desired. SERVES 6 (serving size: about 1 cup chili and 2 teaspoons sour cream) CALORIES 218; FAT 3.5g (sat 1.7g, mono 1.3g, poly 0.5g); PROTEIN 14.3g; CARB 25.7g; FIBER 5.7g; CHOL 29mg; IRON 2.4mg; SODIUM 449mg; CALC 132mg

Sub shrimp or littleneck clams for mussels, if desired.

Quick Seafood Stew Hands-on: 15 min. Total: 30 min.

11⁄2 cups small red potatoes, quartered (about 10 ounces) 1⁄ 1 2 tablespoons extra-virgin olive oil 12 ounces striped bass fillets 1⁄ 1 2 cups thinly sliced leek 4 garlic cloves, thinly sliced 1⁄ 2 cup dry white wine 1 cup water 1 cup unsalted chicken stock (such as Swanson) 1⁄ 2 cup clam juice 1⁄ 2 teaspoon crushed red pepper 1⁄ 8 teaspoon kosher salt 2 thyme sprigs 1 bay leaf 24 medium mussels, scrubbed and debearded 2 tablespoons chopped fresh flat-leaf parsley 4 (1-ounce) slices diagonally cut French bread 1 garlic clove, halved 1. Place potatoes in a saucepan. Add

water to cover potatoes; bring to a boil.

Reduce heat to medium. Simmer 10 minutes; drain potatoes. Set aside. 2. Preheat broiler to high. 3. Heat a large Dutch oven over high heat. Add oil to pan; swirl to coat. Add fish, skin side down; cook 2 minutes or until skin is crisp. Remove from pan; break into 2-inch pieces. 4. Reduce heat to medium-high. Add leek and sliced garlic; sauté 5 minutes or until lightly browned, stirring occasionally. Add wine; bring to a boil, scraping pan to loosen browned bits. Add 1 cup water and next 6 ingredients (though bay leaf ); bring to a boil. Add potatoes, fish, and mussels; cover and cook 4 minutes or until shells open and fish is done. Discard any unopened shells, thyme, and bay leaf. Sprinkle with parsley. 5. Arrange bread in a single layer on a baking sheet. Broil 11⁄2 minutes or until toasted. Rub bread generously with cut side of garlic. Serve with stew. SERVES 4 (serving size: about 21⁄2 cups stew and 1 toast slice) CALORIES 378; FAT 10g (sat 1.7g, mono 4.9g, poly 2.1g); PROTEIN 33.1g; CARB 35.5g; FIBER 2.5g; CHOL 96mg; IRON 7.2mg; SODIUM 655mg; CALC 97mg C O O K I N G L I G H T 37


soups & stews

1 teaspoon ground coriander teaspoon cumin seeds, toasted 1 (12-ounce) bottle dark Mexican beer 1 (28-ounce) can crushed tomatoes 2 cups (1⁄2-inch) cubed peeled acorn squash 1 (14.5-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained 1⁄ 2 cup reduced-fat sour cream 1⁄ 2 cup chopped fresh flat-leaf parsley

Chicken and Sausage Stew

3⁄ 4

Hands-on: 25 min. Total: 1 hr. 10 min.

The cooked flour-and-oil mixture, known as a roux, thickens this gumbo-inspired stew. Marinara sauce adds body, enriches the color and taste, and provides slightly tangy notes for a more rounded flavor. 3 2 2 1 1 1⁄ 4 4 4 1⁄ 4

12 11⁄2 11⁄2 1⁄ 2

3

tablespoons all-purpose flour tablespoons olive oil cups chopped onion cup chopped green bell pepper cup chopped celery teaspoon dried thyme ounces diced chicken andouille sausage garlic cloves, minced teaspoon ground red pepper ounces skinless, boneless chicken thighs, cut into 1-inch pieces cups lower-sodium marinara sauce (such as Amy’s) cups fat-free, lower-sodium chicken broth cup chopped green onions cups hot cooked white rice

1. Heat flour and oil in a Dutch oven

over medium-low heat; cook for 5 minutes or until lightly browned, stirring frequently with a whisk. Add onion, bell pepper, celery, thyme, Gumbo-ish at heart, a full-bodied, satisfying stew

1. Combine chiles and stock in a

sausage, and garlic; increase heat to medium-high, and cook for 5 minutes, stirring mixture frequently. Add ground red pepper and chicken; cook for 1 minute. Stir in marinara sauce and chicken broth; bring to a boil, stirring frequently. Cover, reduce heat, and simmer for 20 minutes or until chicken is tender. Remove from heat; stir in green onions. Serve over rice. SERVES 6 (servings size: 1 cup stew and 1⁄2 cup rice) CALORIES 323; FAT 9.2g (sat 2.1g, mono 4.1g, poly 1.2g); PROTEIN 18.7g; CARB 51.8g; FIBER 2.4g; CHOL 67mg; IRON 2.6mg; SODIUM 677mg; CALC 67mg

Bison Chili WITH CHICKPEAS AND ACORN SQUASH Hands-on: 40 min. Total: 1 hr. 50 min.

2 dried ancho chiles 2 cups unsalted beef stock (such as Swanson) 1 (8-ounce) package fresh cremini mushrooms Cooking spray 11⁄2 pounds 90% lean ground bison or ground sirloin 1 teaspoon kosher salt, divided 3⁄ 4 teaspoon black pepper, divided 2 cups chopped onion 1 cup chopped green bell pepper 1 tablespoon minced garlic 1 tablespoon unsalted tomato paste 1 tablespoon chili powder 2 teaspoons dried oregano 38 C O O K I N G L I G H T

microwave-safe bowl; microwave at HIGH 3 minutes. Let stand 10 minutes. Remove stems. Combine chile mixture and mushrooms in a blender; process until smooth. 2. Heat a Dutch oven over high heat. Coat pan with cooking spray. Add bison, 1 ⁄2 teaspoon salt, and 1 ⁄2 teaspoon black pepper; cook 6 minutes or until browned, stirring to crumble. Remove bison from pan. Reduce heat to medium-high. Add onion and bell pepper to pan; sauté 5 minutes. Stir in garlic; sauté 1 minute. Stir in tomato paste; cook for 2 minutes, stirring frequently. Add chili powder, oregano, coriander, and cumin; sauté for 30 seconds. Return bison to pan. Stir in beer; cook 3 minutes or until liquid is reduced by half. Stir in mushroom mixture and tomatoes; bring to a simmer. Reduce heat, and simmer 25 minutes. Stir in squash and chickpeas; simmer 45 minutes. Stir in 1⁄2 teaspoon salt and 14⁄ teaspoon black pepper. Top with sour cream and parsley. SERVES 8 (serving size: about 11⁄2 cups chili, 1 tablespoon sour cream, and 1 tablespoon parsley) CALORIES 295; FAT 9.3g (sat 3.8g, mono 3g, poly 0.8g); PROTEIN 24.3g; CARB 29.4g; FIBER 6.5g; CHOL 53mg; IRON 5.8mg; SODIUM 518mg; CALC 126mg

WHAT TO COOK RIGHT NOW Meaty, hearty chili—amped up with cremini mushrooms and rich ground bison in place of beef


Roasted Cauliflower Soup Hands-on: 20 min. Total: 1 hr. 20 min.

If you have an immersion blender, you can use it to puree the soup in step 3, if you like. Serve with a salad of parsley leaves and 6 ounces arugula, tossed with a squeeze of fresh lemon juice. 8 cups cauliflower florets (about 1 large head) 2 teaspoons olive oil 1⁄ 2 teaspoon kosher salt, divided Cooking spray 4 thin slices prosciutto or other cured ham, chopped (about 11⁄2 ounces) 1 tablespoon unsalted butter, divided 3⁄ 4 cup chopped yellow onion 4 garlic cloves, chopped 4 cups unsalted chicken stock (such as Swanson) 1 cup water 1⁄ 2 cup half-and-half 1 ounce French bread baguette, torn 1⁄ 4 cup chopped fresh flat-leaf parsley 3 tablespoons sliced almonds, toasted 1. Preheat oven to 450°.

Place cauliflower florets in a large bowl; drizzle with oil, and sprinkle with 14⁄ teaspoon salt. Toss to coat. Arrange mixture in a single layer on a jelly-roll pan coated with cooking

CHEF’S SECRET When roasted, cauliflower develops a creamy interior (and nutty flavor) that becomes delightfully smooth when blended with stock.

spray. Bake at 450° for 40 minutes or until tender and browned, stirring once after 30 minutes. Heat a large Dutch oven over medium heat. Coat with cooking spray. Add ham; cook 3 minutes or until crisp. Remove ham; drain on paper towels. Melt 11⁄2 teaspoons butter in pan. Add onion and garlic; sauté 5 minutes, stirring occasionally. Add cauliflower, stock, and 1 cup water; bring to a boil. Reduce heat, and simmer 20 minutes, stirring occasionally. Remove from heat; stir in half-and-half. Place half of cauliflower mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth; pour pureed soup into a bowl. Repeat with remaining cauliflower mixture. Stir in remaining 14⁄ teaspoon salt.

Place torn bread in a food processor; pulse 2 times or until coarsely chopped. Melt remaining 11⁄2 teaspoons butter in a skillet over medium heat; swirl to coat. Add breadcrumbs, and sauté for 5 minutes or until golden, stirring frequently. Remove pan from heat. Combine ham, breadcrumbs, parsley, and toasted almonds. Ladle about 114⁄ cups soup into each of 4 bowls; top each serving with about 21⁄2 tablespoons toasted breadcrumb mixture. SERVES 4 CALORIES 245; FAT 12.6g (sat 5g, mono 4.3g, poly 1.1g); PROTEIN 14.7g; CARB 21.7g; FIBER 5.6g; CHOL 25mg; IRON 2.2mg; SODIUM 646mg; CALC 132mg


FRESH LEMONGRASS BASIL AND CILANTRO FRESH GINGER


soups & stews

Thai Chicken Soup Hands-on: 10 min. Total: 27 min.

Serve with Spicy Wontons: Brush 8 halved wonton wrappers with a mixture of 1 egg white and 2 teaspoons water. Sprinkle with 2 teaspoons sesame seeds, 1⁄8 teaspoon salt, and 1⁄ 8 teaspoon ground red pepper, pressing into wontons. Bake at 425° for 5 minutes. 1 3 2 1 1 3 2 2 2 1⁄ 4 1⁄ 4

2 1⁄ 4

2 1⁄ 8

teaspoon olive oil tablespoons minced shallots tablespoons minced fresh garlic tablespoon grated peeled fresh ginger (14.5-ounce) can fat-free, lowersodium chicken broth (5-inch) pieces peeled fresh lemongrass, crushed cups water cups shredded skinless, boneless rotisserie chicken breast cups chopped bok choy cup fresh cilantro leaves cup small fresh basil leaves tablespoons fresh lime juice teaspoon salt cups hot cooked whole-grain rice noodles (such as Annie Chun’s) teaspoon crushed red pepper

1. Heat a large saucepan over medium-

high heat. Add oil to pan; swirl to coat. Add shallots; cook 1 minute, stirring frequently. Add garlic and ginger; cook 30 seconds, stirring constantly. Add broth; bring to a boil, scraping pan to loosen browned bits. Add lemongrass and 2 cups water to broth mixture; bring to a boil. Reduce heat; simmer 10 minutes. Stir in chicken and bok choy; simmer 5 minutes. Discard lemongrass. Remove from heat, and stir in cilantro, basil, lime juice, and salt. Place 1 ⁄2 cup noodles in each of

Meaty halibut works best, but cod would also be a tasty choice. 4 bowls; top each serving with 114⁄ cups soup. Sprinkle with red pepper. SERVES 4 CALORIES 207; FAT 3.6g (sat 0.8g, mono 1.6g, poly 0.5g); PROTEIN 22.5g; CARB 22.2g; FIBER 1g; CHOL 50mg; IRON 1mg; SODIUM 663mg; CALC 59mg

Halibut and Chorizo Stew WITH GARLIC TOASTS Hands-on: 20 min. Total: 20 min.

2 2 1 3 1⁄ 2 1⁄ 2

teaspoons olive oil, divided ounces Spanish chorizo, diced cup chopped onion garlic cloves, sliced cup dry sherry cup fat-free, lower-sodium chicken broth 11⁄2 tablespoons chopped fresh flat-leaf parsley

TEST K I TCH E N conidential Why We Love Soups and Stews These one-pot meals are perfect for weeknights and a good way to get more veggies and grains. Slow simmering on the stovetop is the best way to bring out their hearty, warming qualities. And they’re much easier to prepare than many cooks think. Although we enjoy using homemade stocks as a base when we have the time, we often choose good lower-sodium store-bought broths and then deploy herbs, spices, and lots of grains, beans, vegetables, and lean proteins to enhance the flavor.

1⁄ 4 1⁄ 4

1 1 4 4 1

teaspoon kosher salt teaspoon freshly ground black pepper (28-ounce) can unsalted diced tomatoes, drained (15-ounce) can unsalted chickpeas, rinsed and drained (5-ounce) skinless halibut fillets (1⁄2-ounce) slices ciabatta bread garlic clove, halved

1. Preheat broiler to high. 2. Heat a large sauté pan over medium

heat. Add 1 teaspoon oil; swirl to coat. Add chorizo; sauté 3 minutes or until lightly browned. Add onion; sauté 3 minutes or until just tender. Add sliced garlic; sauté 1 minute. Add sherry; cook 11 ⁄2 minutes, scraping pan to loosen browned bits. Stir in broth and next 5 ingredients (through chickpeas). Nestle fillets in stew; spoon tomato mixture over fillets. Cover; simmer 5 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. 3. Place bread on a baking sheet. Broil 1 minute or until toasted. Brush toasts with remaining 1 teaspoon oil; rub with cut sides of halved garlic clove. SERVES 4 (serving size: 1 fillet, about 11⁄4 cups stew, and 1 toast) CALORIES 422; FAT 12.4g (sat 2.9g, mono 5.8g, poly 1.8g); PROTEIN 39.2g; CARB 31.2g; FIBER 4.8g; CHOL 58mg; IRON 3.8mg; SODIUM 702mg; CALC 126mg C O O K I N G L I G H T 41


soups & stews

3 large onions, vertically sliced (about 13 cups) 1⁄ 1 8 teaspoons kosher salt 1⁄ 2 teaspoon freshly ground black pepper 1 teaspoon chopped fresh thyme 1⁄ 4 cup chopped fresh chives 12 (1⁄2-ounce) slices French bread baguette 4 ounces Gruyère cheese, shredded (about 1 cup) 1. Preheat oven to 450°. 2. To prepare stock, arrange first 5

Garnish with fresh basil leaves for a hint of color.

Tomato-Basil Soup WITH ASIAGO CROSTINI Hands-on: 20 min. Total: 20 min.

1 tablespoon extra-virgin olive oil cups prechopped onion 3 garlic cloves, chopped 3⁄ 4 cup chopped fresh basil 1 (28-ounce) can fire-roasted diced tomatoes, undrained 4 ounces 1⁄3-less-fat cream cheese, cut into cubes 2 cups 1% low-fat milk 1⁄ 4 teaspoon salt 1⁄ 4 teaspoon black pepper 12 (1⁄2-inch-thick) slices French bread Cooking spray 1 garlic clove, halved 1 ounce Asiago cheese, shredded (about 1⁄4 cup)

3. Place bread on a baking sheet;

lightly coat with cooking spray. Broil for 1 minute. Rub garlic over toasted side; turn bread over. Top with Asiago cheese. Broil 1 minute.

11⁄2

1. Preheat broiler to high. 2. Heat oil in a saucepan over medium-

high heat; swirl to coat. Add onion; sauté 3 minutes. Stir in garlic; cook 1 minute. Add basil and tomatoes; bring to a boil. Stir in cream cheese. Place mixture in blender; blend until smooth. Return mixture to pan; add milk, salt, and pepper. Return to medium-high heat; cook 2 minutes. 42 C O O K I N G L I G H T

SERVES 4 (serving size: 11⁄4 cups soup and 3 crostini) CALORIES 312; FAT 13.9g (sat 6.3g, mono 4.5g, poly 0.9g); PROTEIN 13.2g; CARB 33.8g; FIBER 3.4g; CHOL 33mg; IRON 1.4mg; SODIUM 506mg; CALC 281mg

French Onion Soup Hands-on: 1 hr. 20 min. Total: 5 hr. 39 min.

It’s worth the efort to make your own beef stock for this delicious classic soup. Stock: 11⁄2 pounds meaty beef bones 1 pound beef shanks 2 large carrots, peeled and coarsely chopped 2 celery stalks, coarsely chopped 1 medium onion, cut into wedges 3 quarts cold water 1 tablespoon whole black peppercorns 3 thyme sprigs 1 bunch flat-leaf parsley 1 bay leaf Soup: 2 tablespoons olive oil 1 tablespoon butter

ingredients on a large baking sheet. Bake at 450° for 35 minutes or until browned. Scrape beef mixture and pan drippings into a large Dutch oven. Stir in 3 quarts cold water and next 4 ingredients (through bay leaf ); bring to a boil over medium heat. Reduce heat to low, and simmer 21⁄2 hours, skimming surface as necessary. Strain mixture through a fine-mesh sieve lined with a double layer of cheesecloth over a bowl; discard solids. Wipe pan clean with paper towels. 3. To prepare soup, return Dutch oven to medium heat. Add oil to pan; swirl to coat. Melt butter in oil. Add sliced onion to pan; cook for 5 minutes, stirring occasionally. Partially cover, reduce heat to medium-low, and cook 15 minutes, stirring occasionally. Add salt and ground pepper; cook, uncovered, until deep golden brown (about 35 minutes), stirring frequently. Add reserved stock and chopped thyme; bring to a boil. Reduce heat, and simmer until reduced to 8 cups (about 50 minutes). Stir in chives. 4. Preheat broiler to high. 5. Arrange bread slices in a single layer on a jelly-roll pan, and broil for 2 minutes or until toasted, turning after 1 minute. Ladle 11⁄3 cups soup into each of 6 broiler-safe soup bowls. Top each serving with 2 bread slices; sprinkle evenly with cheese. Place bowls on jelly-roll pan, and broil for 4 minutes or until tops are golden brown and cheese bubbles. SERVES 6 CALORIES 346; FAT 14.1g (sat 5.9g, mono 6.2g, poly 1.2g); PROTEIN 16.1g; CARB 41g; FIBER 5.3g; CHOL 33mg; IRON 2.3mg; SODIUM 649mg; CALC 274mg


CARAMELIZED ONIONS MEATY BEEF STOCK GRUYÈRE CHEESE


SHIITAKE MUSHROOMS STAR ANISE SAKE (RICE WINE) UDON NOODLES


soups & stews

Chicken-Udon Soup Hands-on: 32 min. Total: 62 min.

1 (31⁄2-ounce) package fresh shiitake mushrooms 4 cups lower-sodium chicken broth 6 (1⁄4-inch) slices peeled fresh ginger 3 garlic cloves, crushed 1 green onion, cut into 2-inch pieces 1 star anise 6 ounces dried udon noodles (thick Japanese wheat noodles) 1 tablespoon canola oil 2 teaspoons minced peeled ginger 1 garlic clove, minced 1⁄ 4 cup sake (rice wine) or dry white wine 2 cups shredded cooked chicken breast (about 8 ounces) 1 tablespoon lower-sodium soy sauce 1 tablespoon honey 1⁄ 4 teaspoon kosher salt 1⁄ 4 cup diagonally cut green onions 1. Remove stems from mushrooms;

reserve stems. hinly slice mushroom caps; set aside. Combine mushroom stems, broth, and next 4 ingredients (through star anise) in a large saucepan. Bring to a boil. Cover, reduce heat, and simmer 20 minutes. Remove from heat. Let stand for 10 minutes. Strain stock through a sieve over a bowl; discard solids. 2. Cook noodles according to package directions, omitting salt and fat. Drain. Rinse with cold water; drain well. 3. Heat a large saucepan over mediumhigh heat. Add oil to pan; swirl to coat. Add reserved sliced mushroom caps to pan; sauté 2 minutes. Add minced ginger and garlic; sauté 1 minute. Add sake; cook 4 minutes, scraping pan to loosen browned bits. Add stock to pan. Bring to a boil, and reduce heat to medium-low. Add chicken, soy sauce, honey, and salt; simmer 2 minutes or until chicken is thoroughly heated. Divide noodles evenly among 4 bowls. Add 11 ⁄2 cups soup to each bowl. Sprinkle each serving with 1 tablespoon green onions. SERVES 4 CALORIES 354; FAT 7.8g (sat 1.1g, mono 3.2g, poly 1.7g); PROTEIN 28.4g; CARB 37.8g; FIBER 3.1g; CHOL 61mg; IRON 2.7mg; SODIUM 345mg; CALC 45mg

Tortilla Meatball Soup Hands-on: 43 min. Total: 1 hr. 30 min.

The flavors and crunch of a crispy beef taco, soup-ified, with corn and peppers. When it’s not fresh corn season, you can substitute 2 cups frozen corn kernels. 2 1 2 4

jalapeño peppers red bell pepper ears corn on the cob (6-inch) corn tortillas, cut into 1⁄ 2-inch-thick strips Cooking spray 3⁄ 4 teaspoon kosher salt, divided 6 garlic cloves, minced and divided 1⁄ 3 cup panko (Japanese breadcrumbs) 1 pound ground sirloin 1 large egg, lightly beaten 1 chipotle chile, canned in adobo sauce, minced 1 tablespoon olive oil 2 cups chopped onion 2 cups (3⁄4-inch) cubed red potatoes 1 cup (1⁄2-inch-thick) slices carrot 3 cups fat-free, lower-sodium chicken broth 2 cups water 2 ounces Monterey Jack cheese, shredded (about 1⁄2 cup) 1 ounce extra-sharp cheddar cheese, shredded (about 1⁄4 cup) 1⁄ 2 cup chopped fresh cilantro 1. Preheat broiler. 2. Cut jalapeños and bell pepper in

bowl; gently mix just until combined. With moist hands, shape the meat mixture into 24 meatballs (about 2 tablespoons each). 5. Heat a Dutch oven over mediumhigh heat. Add oil to pan; swirl to coat. Add meatballs to pan; sauté 8 minutes, turning to brown on all sides. Remove meatballs from pan. Add onion, potato, and carrot to pan; sauté 5 minutes, stirring occasionally. Add remaining 5 garlic cloves; cook 1 minute, stirring constantly. Add peppers, broth, and 2 cups water; bring to a boil. Reduce heat; simmer 20 minutes or until vegetables are almost tender, stirring occasionally. Return meatballs to pan. Add remaining 1⁄ 2 teaspoon salt and corn; return to a simmer. Cook 10 minutes or until meatballs are done. Ladle 11 ⁄2 cups soup into each of 6 bowls; top each serving with 4 teaspoons Monterey Jack cheese, 2 teaspoons cheddar cheese, and 4 teaspoons cilantro. Top evenly with tortilla strips. SERVES 6 CALORIES 380; FAT 16.3g (sat 6.5g, mono 6.1g, poly 1g); PROTEIN 25g; CARB 33.1g; FIBER 4.7g; CHOL 98mg; IRON 3mg; SODIUM 631mg; CALC 159mg

Use extra chipotles to spice up rice, black beans, or mayo.

half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet. Arrange corn on baking sheet with peppers. Broil 4 to 6 minutes or until blackened, turning corn once. Place peppers in a paper bag; fold to close tightly. Let stand 15 minutes; peel. Mince jalapeños; coarsely chop bell pepper. Cut corn kernels from cobs. Set aside. 3. Place tortilla strips in a single layer on a baking sheet; lightly coat with cooking spray. Broil 3 minutes or until golden brown, turning after 2 minutes. Set aside. 4. Combine 14⁄ teaspoon salt, 1 garlic clove, panko, and next 3 ingredients (through chipotle chile) in a large C O O K I N G L I G H T 45


soups & stews

3 1 1 1 2

chicken leg quarters, skinned cup diagonally sliced carrot cup sliced celery cup vertically sliced onion tablespoons chopped fresh flat-leaf parsley 1 tablespoon chopped fresh chives

1. To prepare stock, preheat oven to

Chicken– Matzo Ball Soup Hands-on: 35 min. Total: 1 hr. 52 min.

For a shortcut version of this recipe, use storebought, unsalted chicken stock. Stock: 3 pounds chicken wings 2 large carrots, peeled and coarsely chopped 2 celery stalks, coarsely chopped 1 medium onion, cut into wedges 3 quarts cold water 1 tablespoon whole black peppercorns 1 bunch fresh flat-leaf parsley 1 bay leaf Soup: 1⁄ 4 cup club soda 1 tablespoon canola oil 2 large eggs 2⁄ 3 cup matzo meal 1 tablespoon chopped fresh dill 1 teaspoon kosher salt, divided 1⁄ 2 teaspoon freshly ground black pepper, divided

TIME-SAVER We roast chicken wings versus poaching a whole chicken for the base of the homemade stock.

46 C O O K I N G L I G H T

Chicken and Chorizo Stew Hands-on: 40 min. Total: 56 min.

Chorizo comes in two forms. Spanish, which is used in this recipe, is cured and firm. 2 cups fat-free, lower-sodium chicken broth 2 cups water 1 bunch fresh flat-leaf parsley 3 garlic cloves 1 onion, quartered 1 medium carrot, chopped 2 (6-ounce) skinless, boneless chicken breast halves 6 ounces chopped Spanish chorizo 3 cups cubed red potato 1⁄ 1 2 cups chopped onion 1 medium red bell pepper, chopped 1 tablespoon minced fresh garlic 1⁄ 2 teaspoon ground cumin 1⁄ 4 teaspoon kosher salt 1⁄ 4 teaspoon safron threads 11⁄2 tablespoons sherry vinegar 2 tablespoons chopped fresh parsley

425°. Spread chicken wings and next 3 ingredients (through onion wedges) in a single layer on a large baking sheet; bake at 425° for 40 minutes or until golden. Scrape chicken wing mixture and pan drippings into a large Dutch oven. Add 3 quarts cold water and next 3 ingredients (through bay leaf ); bring to a boil over medium heat. Reduce heat to low, and simmer very gently for 21 ⁄2 hours, skimming surface as necessary. Strain mixture through a fine-mesh sieve lined with a double layer of cheesecloth over a bowl; discard solids. Wipe pan clean with paper towels. Return stock to pan, and bring to a boil. Cook until reduced to 6 cups. 2. To prepare soup, combine club soda, canola oil, and eggs in a medium bowl, stirring well. Stir in matzo meal, dill, 1 1⁄ 4 teaspoon salt, and 4⁄ teaspoon ground pepper; chill 30 minutes. Shape dough into 24 (1 ⁄2-inch) balls. 3. Combine reduced stock and chicken leg quarters in a large Dutch oven over medium-high heat; bring to a simmer. Reduce heat, and cook for 30 minutes or until chicken is done, skimming surface as necessary. Remove chicken from pan; cool slightly. Shred chicken with 2 forks, and discard bones. Add matzo balls, 1 cup sliced carrot, and 1 cup sliced celery to stock in pan; bring to a simmer. Cook 20 minutes. Stir in vertically sliced onion, and cook for 5 minutes or until matzo balls are thoroughly cooked. Remove from heat; stir in shredded chicken, remaining 3⁄ 1 4 teaspoon salt, remaining 4⁄ teaspoon ground pepper, 2 tablespoons parsley, and chopped fresh chives.

saucepan over medium-high heat. Add chicken to pan; bring mixture to a boil. Reduce heat, and simmer 14 minutes or until chicken is done. Remove chicken, reserving cooking liquid; cool chicken, and shred. Strain cooking liquid through a fine sieve over a bowl; discard solids. 2. Wipe pan with paper towels. Sauté sausage over medium-high heat for 2 minutes. Add potato, onion, and bell pepper; sauté 8 minutes, stirring occasionally. Add garlic and next 3 ingredients (through saffron); sauté 2 minutes, stirring constantly. Add reserved cooking liquid; bring to a simmer. Simmer 12 minutes, stirring occasionally. Add shredded chicken; simmer 5 minutes. Remove from heat; stir in vinegar. Ladle about 1 cup stew into each of 4 bowls; top each serving with chopped parsley.

SERVES 6 (serving size: about 11⁄4 cups) CALORIES 240; FAT 8.7g (sat 1.9g, mono 3.7g, poly 2g); PROTEIN 20g; CARB 21g; FIBER 2.6g; CHOL 132mg; IRON 1.7mg; SODIUM 447mg; CALC 52mg

SERVES 4 CALORIES 357; FAT 14.8g (sat 5.2g, mono 6.9g, poly 2.2g); PROTEIN 27.1g; CARB 27.5g; FIBER 3.5g; CHOL 69mg; IRON 2.2mg; SODIUM 751mg; CALC 63mg

1. Combine first 6 ingredients in a


Enjoy a steamy bowl of beef and veggies in a caraway-scented, beery broth.


soups & stews

Beef and Guinness Stew Hands-on: 25 min. Total: 2 hr. 16 min.

This hearty beef stew is made with lean boneless chuck that’s cooked with carrots, parsnips, and turnips and flavored with dark beer. Simmering it for about 2 hours makes the meat fork-tender and delicious. Serve rye or brown bread on the side. 3 tablespoons canola oil, divided cup all-purpose flour 2 pounds boneless chuck roast, trimmed and cut into 1-inch cubes 1 teaspoon salt, divided 5 cups chopped onion (about 3 onions) 1 tablespoon tomato paste 4 cups fat-free, lower-sodium beef broth 1 (11.2-ounce) bottle Guinness Stout 1 tablespoon raisins 1 teaspoon caraway seeds 1⁄ 2 teaspoon black pepper 1⁄ 1 2 cups (1⁄2-inch-thick) slices diagonally cut carrot (about 8 ounces) 1⁄ 1 2 cups (1⁄2-inch-thick) slices diagonally cut parsnip (about 8 ounces) 1 cup (1⁄2-inch) cubed peeled turnip (about 8 ounces) 2 tablespoons finely chopped fresh flat-leaf parsley 1⁄ 4

1. Heat a Dutch oven over medium-

high heat. Add 11 ⁄2 tablespoons oil to pan; swirl to coat. Place flour in a shallow dish. Sprinkle beef with 1 ⁄2 teaspoon salt; dredge beef in flour. Add half of beef to pan; cook for 5 minutes, turning to brown on all sides. Remove beef from pan with a slotted spoon. Repeat procedure with remaining 11 ⁄2 tablespoons oil and beef. 2. Add onion to pan; cook 5 minutes or until tender, stirring occasionally. Stir in tomato paste; cook 1 minute, stirring frequently. Stir in broth and

BEER NOTE Guinness Stout is the key to the flavor—rich and heady, with a slightly bitter taste.

beer, scraping pan to loosen browned bits. Return beef to pan. Stir in remaining 1⁄2 teaspoon salt, raisins, caraway seeds, and pepper; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Uncover and bring to a boil. Cook 50 minutes, stirring occasionally. Add carrot, parsnip, and turnip to pan. Cover, reduce heat to low, and simmer 30 minutes, stirring occasionally. Uncover and bring to a boil; cook 10 minutes or until vegetables are tender. Sprinkle with chopped parsley. SERVES 8 (serving size: about 1 cup) CALORIES 365; FAT 19.4g (sat 5.7g, mono 9.6g, poly 1.7g); PROTEIN 25.3g; CARB 18.8g; FIBER 3.6g; CHOL 62mg; IRON 2.6mg; SODIUM 454mg; CALC 52mg

Ramen Noodle Bowl Hands-on: 68 min. Total: 68 min.

Move over chicken noodle soup—ramen is the new bowl of comfort. Here we ofer a Japanesestyle chicken soup twist, flavored with miso, soy sauce, chile paste, and porcini mushrooms. 4 cups boiling water 1⁄ 2 ounce dried porcini mushrooms 1 smoked bacon slice 1⁄ 2 cup chopped onion 1 carrot, coarsely chopped 2 tablespoons yellow miso 2 tablespoons lower-sodium soy sauce 2 cups unsalted chicken stock 3 garlic cloves, crushed 1 (1⁄2-inch) piece ginger, cut into thin slices 8 ounces fresh Chinese egg noodles or ramen noodles 2 tablespoons dark sesame oil, divided 2 (4-ounce) packages gourmet fresh mushrooms 6 skin-on, boneless chicken thighs 3 large eggs 3⁄ 4 cup thinly sliced green onion strips 2 tablespoons sambal oelek (ground fresh chile paste) 1. Combine 4 cups boiling water and

porcini; let stand 15 minutes. Drain through a sieve over a bowl; reserve porcini and soaking liquid. Slice porcini; set aside. 2. Heat a Dutch oven over medium heat. Add bacon; cook until almost

crisp. Increase heat to medium-high. Add onion and carrot; sauté 2 minutes. Combine miso and soy sauce. Add miso mixture, porcini liquid, stock, garlic, and ginger to pan; bring to a boil. Reduce heat, and simmer for 20 minutes. Strain mixture through a sieve over a bowl; discard solids. Wipe pan clean. Return broth to pan; bring to a boil. Add noodles; cook 8 minutes or until tender. Remove from heat. 3. Heat a large skillet over mediumhigh heat. Add 1 tablespoon sesame oil to pan; swirl. Add fresh mushrooms; sauté 8 minutes. Remove from pan; combine porcini and fresh mushrooms. Add remaining 1 tablespoon sesame oil to pan; swirl. Add chicken, skin side down; sauté for 7 minutes or until skin is very crisp and golden brown. Turn chicken over; sauté 2 minutes or until done. 4. Place eggs in a small saucepan; add water to cover. Bring to a boil, and cook 1 minute. Remove from heat; let stand 3 minutes. Drain; rinse under cold water. Drain and peel. 5. Divide noodle mixture among 6 bowls, and top each serving with 3 tablespoons mushroom mixture, 2 tablespoons green onions, 1 chicken thigh, 1 ⁄2 egg, and 1 teaspoon sambal. SERVES 6 CALORIES 449; FAT 23.9g (sat 6.3g, mono 9.8g, poly 6g); PROTEIN 30g; CARB 28.1g; FIBER 2.6g; CHOL 186mg; IRON 2.7mg; SODIUM 654mg; CALC 56mg C O O K I N G L I G H T 49


Pulled Chicken Sandwiches and JalapeĂąo-Lime Slaw, page 52 50 C O O K I N G L I G H T


SPECIAL BONUS SECTION

slow cooker It’s easy to fall in love with these dishes, which garner rave reviews from readers. Use them for inspiration when you’re looking for new ideas.

Pulled Chicken Sandwiches Brazilian Feijoada

52

52

Herb and Sausage–Stufed Peppers 56

Sauerbraten

Pork Carnitas

Curried Beef Short Ribs

56

Beef Pot Roast with Turnip Greens 55

Spicy Chicken Stew

Slow-Simmered Meat Sauce with Pasta 55

Chicken Thighs with Olives and Tomato Sauce 59

59

60

Chickpea Chili

60 61


slow cooker

Pulled Chicken Sandwiches Hands-on: 10 min. Total: 4 hr. 30 min.

3 cups thinly sliced onion 1 teaspoon canola oil 3â „ 1 4 pounds skinless, boneless chicken breast halves 1 cup ketchup 2 tablespoons cider vinegar 2 tablespoons molasses 1 tablespoon Dijon mustard 1 teaspoon onion powder 1 teaspoon ground cumin 1â „ 2 teaspoon garlic powder 1â „ 2 teaspoon hot sauce 8 (1.2-ounce) whole-wheat hamburger buns, toasted 1. Place onion in a 4-quart oval electric

slow cooker. Heat oil in a large nonstick skillet over medium-high heat. Add half of chicken, and cook 3 to 4 minutes on each side or until golden brown. Place chicken in a single layer on top of onion. Repeat procedure with remaining chicken. 2. Combine ketchup and next 7 ingredients (through hot sauce); pour over chicken. Cover and cook on LOW for 4 hours or until chicken is tender and sauce is thick. 3. Remove chicken from slow cooker. Shred chicken with 2 forks, and stir into sauce. Spoon 34â „ cup chicken mixture onto bottom of each bun; cover with bun tops. SERVES 8 (serving size: 1 sandwich) CALORIES 271; FAT 3.6g (sat 0.7g, mono 1.1g, poly 1.2g); PROTEIN 27g; CARB 33.6g; FIBER 3.6g; CHOL 58mg; IRON 2.1mg; SODIUM 613mg; CALC 76mg

S ERVE WITH

1â „ 2 1â „ 2

cup thinly vertically sliced red onion cup coarsely chopped fresh cilantro 1 (16-ounce) package cabbage-andcarrot coleslaw 4 jalapeĂąo peppers, halved crosswise

1. Combine ďŹ rst 4 ingredients in a

large bowl, stirring with a whisk. Gradually add olive oil, stirring constantly with a whisk. Add onion, cilantro, and coleslaw. hinly slice 1 jalapeĂąo half crosswise (keeping seeds), and remove seeds from remaining jalapeĂąo halves. Cut the remaining halves into thin crosswise slices. Add the jalapeĂąos to onion mixture, and toss well to coat. Cover and chill at least 1 hour. SERVES 8 (serving size: about 3â „4 cup) CALORIES 71; FAT 5.2g (sat 0.7g, mono 3.7g, poly 0.6g); PROTEIN 0.9g; CARB 6.3g; FIBER 1.8g; CHOL 0mg; IRON 0.4mg; SODIUM 198mg; CALC 26mg

Brazilian Feijoada Hands-on: 34 min. Total: 9 hr. 49 min.

Feijoada (pronounced fay-ZWAH-da) is a Brazilian stew of pork and black beans. It is traditionally served over rice with orange slices for special occasions. Preparing it in a slow cooker makes it easy to serve on even the busiest weeknights. 2 cups dried black beans 4 applewood-smoked bacon slices 1 (1-pound) boneless pork shoulder (Boston butt), trimmed and cut into 1â „ 2-inch cubes 3â „ 4 teaspoon salt, divided 1â „ 2 teaspoon freshly ground black pepper, divided 3 bone-in beef short ribs, trimmed (about 2 pounds) 3 cups ďŹ nely chopped onion (about 2 medium)

11â „4 cups fat-free, lower-sodium chicken broth 4 garlic cloves, minced 1 (9-ounce) smoked ham hock 1 tablespoon white vinegar 8 orange wedges 1. Place beans in a small saucepan;

cover with cold water. Bring to a boil; cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain. 2. Cook bacon in a large skillet over medium heat until crisp. Remove bacon from pan; crumble. Reserve drippings in pan. Sprinkle pork evenly with 1 â „8 teaspoon salt and 14â „ teaspoon pepper. Increase heat to medium-high. Add pork to drippings in pan, and cook 8 minutes, browning on all sides. Transfer pork to a 6-quart electric slow cooker. Sprinkle ribs evenly with 1 1â „ 8 teaspoon salt and remaining 4â „ teaspoon pepper. Add ribs to pan; cook 3 minutes on each side or until browned. Place ribs in slow cooker. Add drained beans, remaining 1â „2 teaspoon salt, onion, and next 3 ingredients (through ham hock) to slow cooker, stirring to combine. Cover and cook on LOW for 8 hours or until beans and meat are tender. 3. Remove ribs from slow cooker; let stand 15 minutes. Remove meat from bones; shred meat with 2 forks. Discard bones. Discard ham hock. Return beef to slow cooker. Stir in vinegar and crumbled bacon. Serve with orange wedges. SERVES 8 (serving size: about 11â „4 cups bean mixture and 1 orange wedge) CALORIES 458; FAT 17.4g (sat 6.8g, mono 6.7g, poly 1.1g); PROTEIN 39.5g; CARB 35.8g; FIBER 11.6g; CHOL 96mg; IRON 6.4mg; SODIUM 533mg; CALC 102mg

JalapeĂąo-Lime Slaw Hands-on: 7 min. Total: 67 min.

This citrusy take on slaw is fresh and pleasantly spicy. Leave the seeds in more of the peppers for added ďŹ re, or seed all of them for a milder dish. 1â „ 3

1 3â „ 4 1â „ 4

3

cup fresh lime juice teaspoon sugar teaspoon kosher salt teaspoon freshly ground black pepper tablespoons olive oil

52 C O O K I N G L I G H T

TEST K I TCH E N conidential Slow-Cooker Safety Tips Do not lift the lid until the dish is done. The steam generated during slow cooking is part of the cooking process. When you lift the lid, the temperature FDQGURSLQWRWKHGDQJHU]RQHZKHUHEDFWHULDFDQPXOWLSO\UDSLGO\Ť$OORZWKHVORZ cooker insert to cool completely before washing it; cold water poured over a hot insert can FDXVHLWWRFUDFNŤ1HYHULPPHUVHDVORZFRRNHUXQLWLQZDWHUXQSOXJLWDQGZLSHLWFOHDQ ZLWKDFORWKŤ'RQřWXVH\RXUVORZFRRNHUIRUUHKHDWLQJOHIWRYHUVEHFDXVHWKHFRRNHUZLOO not heat the food fast enough, resulting in an increased risk of bacterial contamination.


Browning the pork shoulder and short ribs in a skillet gives the meat a caramelized surface that lends rich avor to the ďŹ nished dish.


slow cooker

Beef Pot Roast WITH TURNIP GREENS Hands-on: 35 min. Total: 8 hr. 35 min.

Cipollini onions are small, flat Italian onions. If you can’t find them, substitute pearl onions. Other large, full-flavored greens, such as mustard greens or kale, will work as well. 3.4 ounces all-purpose flour (about 3⁄4 cup) 1 (3-pound) boneless chuck roast, trimmed 1 teaspoon kosher salt 1⁄ 2 teaspoon freshly ground black pepper 1 tablespoon olive oil 1 pound fresh turnip greens, trimmed and coarsely chopped 3 cups (2-inch) diagonally cut parsnips (about 1 pound) 3 cups cubed peeled Yukon gold potatoes (about 1 pound) 2 cups cipollini onions, peeled and quartered 2 tablespoons tomato paste 1 cup dry red wine 1 (14-ounce) can fat-free, lowersodium beef broth 1 tablespoon black peppercorns 4 thyme sprigs 3 garlic cloves, crushed 2 bay leaves 1 bunch fresh flat-leaf parsley Thyme sprigs (optional) 1. Place flour in a shallow dish.

Sprinkle beef evenly with salt and pepper; dredge in flour. Heat oil in a large skillet over medium-high heat. Add beef; cook 10 minutes, browning on all sides. Place turnip greens in a 6-quart electric slow cooker, and top with parsnips, potatoes, and onions. Transfer beef to slow cooker. Add tomato paste to skillet; cook for 30 seconds, stirring constantly. Stir in wine and broth, and bring to a boil, scraping pan to loosen browned bits. Cook 1 minute, stirring constantly. Pour broth mixture into slow cooker. 2. Place peppercorns and next 4 ingredients (through parsley) on a double layer of cheesecloth. Gather edges of cheesecloth together; secure with twine. Add cheesecloth bundle to slow cooker. Cover and cook on LOW for 8 hours or until beef and vegetables

Freeze leftover meat sauce in airtight containers.

are tender. Discard cheesecloth bundle. Remove roast from slow cooker; slice. Serve with vegetable mixture and cooking liquid. Garnish with thyme sprigs, if desired. SERVES 12 (serving size: 3 ounces roast, 3⁄4 cup vegetable mixture, and 1⁄3 cup sauce) CALORIES 424; FAT 21.3g (sat 8.1g, mono 9.4g, poly 0.9g); PROTEIN 33g; CARB 23.5g; FIBER 2.9g; CHOL 99mg; IRON 3.8mg; SODIUM 348mg; CALC 90mg

Slow-Simmered Meat Sauce WITH PASTA Hands-on: 25 min. Total: 8 hr. 25 min.

Mafaldine is a flat noodle with ruled edges; you can substitute spaghetti, if you like. 1 2 1 6 2 1 1⁄ 2 1⁄ 4 1⁄ 1 2

1 1⁄ 2

1

tablespoon olive oil cups chopped onion cup chopped carrot garlic cloves, minced (4-ounce) links hot Italian sausage, casings removed pound ground sirloin cup kalamata olives, pitted and sliced cup unsalted tomato paste teaspoons sugar teaspoon kosher salt teaspoon crushed red pepper (28-ounce) can unsalted crushed tomatoes, undrained

1 cup unsalted tomato sauce 1 tablespoon chopped fresh oregano 16 ounces uncooked mafaldine pasta 1⁄ 2 cup torn fresh basil 3 ounces shaved fresh ParmigianoReggiano cheese 1. Heat oil in a large skillet over

medium-high heat. Add onion and carrot to pan; sauté 4 minutes, stirring occasionally. Add garlic, and cook 1 minute. Place vegetable mixture in a 6-quart electric slow cooker. Add sausage and ground beef to skillet; cook 6 minutes or until browned, stirring to crumble. Remove beef mixture from pan with a slotted spoon. Drain beef mixture on a double layer of paper towels. Add beef mixture to slow cooker. Stir olives and next 6 ingredients (through tomato sauce) into beef mixture in slow cooker. Cover and cook on LOW 8 hours. Stir in oregano. 2. Cook pasta according to package directions, omitting salt and fat. Serve sauce with hot cooked pasta; top with basil and cheese. SERVES 8 (serving size: 1 cup pasta, 1 cup sauce, 1 tablespoon basil, and 2 tablespoons cheese) CALORIES 503; FAT 16.7g (sat 5.7g, mono 8g, poly 2g); PROTEIN 26.3g; CARB 59.7g; FIBER 5.6g; CHOL 48mg; IRON 4.8mg; SODIUM 766mg; CALC 198mg C O O K I N G L I G H T 55


slow cooker

Pork Carnitas Hands-on: 22 min. Total: 8 hr. 22 min.

To cut down on prep time, buy bottled peeled garlic cloves. 1 (3-pound) boneless pork shoulder (Boston butt), trimmed 10 garlic cloves, sliced 2 teaspoons ground cumin 1 teaspoon dried oregano 3⁄ 4 teaspoon salt 1⁄ 2 teaspoon freshly ground black pepper 3⁄ 4 cup orange juice 2 tablespoons fresh lime juice 2 chipotle chiles, canned in adobo sauce, drained and chopped 20 (6-inch) flour or corn tortillas 2⁄ 3 cup chopped onion 2⁄ 3 cup bottled salsa 2⁄ 3 cup chopped fresh cilantro 10 lime wedges 1. Make 1 ⁄2-inch-deep slits on outside

Couscous, sausage, and goat cheese update the filling.

Herb and Sausage– Stufed Peppers Hands-on: 15 min. Total: 4 hr. 15 min.

You can set up this recipe in less than 15 minutes, turn on the slow cooker, and go. Come back in four hours, and your supper will be ready. 3⁄ 4

cup water

1⁄ 2

cup uncooked couscous

2 (4-ounce) links spicy turkey Italian sausage 1⁄ 2 teaspoon kosher salt, divided 1⁄ 4

teaspoon freshly ground black pepper

1⁄ 2

cup crumbled garlic-and-herb goat cheese, divided

4 small red bell peppers (about 11⁄2 pounds) 1. Bring 34⁄ cup water to a boil in a small

saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. 2. While couscous stands, remove casings from sausage. Cook sausage 56 C O O K I N G L I G H T

in a medium nonstick skillet over medium-high heat for 4 minutes or until browned, stirring to crumble. Remove from heat. Stir in couscous, 1⁄ 4 teaspoon salt, and pepper. Stir in 6 tablespoons goat cheese. 3. Cut tops off bell peppers; reserve tops. Discard seeds and membranes. Sprinkle remaining 14⁄ teaspoon salt evenly inside peppers. Divide sausage mixture evenly among peppers. Replace tops of peppers. Place stuffed peppers in a 5-quart round electric slow cooker. Cover and cook on LOW for 4 hours or until peppers are tender. 4. Remove tops of peppers, and sprinkle evenly with remaining 2 tablespoons goat cheese. SERVES 4 (serving size: 1 stufed pepper) CALORIES 299; FAT 12.7g (sat 5.5g, mono 3.4g, poly 1.7g); PROTEIN 18g; CARB 28.8g; FIBER 4.6g; CHOL 44mg; IRON 2mg; SODIUM 625mg; CALC 45mg

of roast; stuff slits with garlic. Combine cumin and next 3 ingredients (through black pepper) in a small bowl. Place roast in a 31 ⁄2-quart electric slow cooker. Sprinkle pork on all sides with spice mixture. 2. Combine juices and chipotle chiles. Pour juice mixture over pork. Cover and cook on LOW for 8 hours or until pork is tender. 3. Remove pork from slow cooker; shred meat with 2 forks. Skim fat from cooking liquid. Combine shredded pork and 1⁄2 cup cooking liquid in a medium bowl; toss well. 4. Warm tortillas according to the package directions. 5. Spoon 11 ⁄2 ounces pork mixture onto each tortilla; top each with 11⁄2 teaspoons onion, 11 ⁄2 teaspoons salsa, and 11⁄2 teaspoons cilantro. Serve with lime wedges. SERVES 10 (serving size: 2 tacos and 1 lime wedge) CALORIES 334; FAT 12.6g (sat 3.9g, mono 5.1g, poly 1.7g); PROTEIN 29.4g; CARB 27.1g; FIBER 3g; CHOL 87mg; IRON 2.1mg; SODIUM 424mg; CALC 81mg


Low and slow is the way to go to make the meat succulent and fall-apart tender.


BOTTLED SALSA CHILI POWDER GROUND CUMIN


slow cooker

Spicy Chicken Stew Hands-on: 15 min. Total: 4 hr. 15 min.

This is a kid-friendly, jazzed-up version of a classic chicken-vegetable soup, but it’s easier on the cook to prepare. 2 baking potatoes (about 11â „2 pounds), peeled and cut into chunks (about 31â „3 cups) 1 (10-ounce) package frozen whole-kernel corn 2 celery stalks, chopped 2 carrots, peeled and cut into chunks (about 1 cup) 1 onion, cut into 1â „2-inch-thick slices 2 garlic cloves, minced 1 cup bottled salsa 1â „ 1 2 teaspoons ground cumin 1 teaspoon chili powder 1â „ 2 teaspoon freshly ground black pepper 1 skinless, boneless chicken breast, halved (about 1 pound) 4 skinless, boneless chicken thighs (about 11 ounces) 1â „ 2 2 cups fat-free, lower-sodium chicken broth 4 (6-inch) corn tortillas, cut into strips Chopped fresh parsley (optional) 1. Place ďŹ rst 6 ingredients in an

electric slow cooker. Stir in salsa and next 3 ingredients (through pepper). Place chicken on top of vegetables, and add broth. Cover and cook on HIGH for 4 hours. 2. Remove chicken from slow cooker; shred with 2 forks, discarding bones. Return shredded chicken to slow cooker. Top each serving with tortilla strips. Garnish with parsley, if desired. SERVES 6 (serving size: about 1 1â „2 cups) CALORIES 403; FAT 4.5g (sat 0.9g, mono 1g, poly 1.4g); PROTEIN 35g; CARB 55.5g; FIBER 4.4g; CHOL 85mg; IRON 2.8mg; SODIUM 643mg; CALC 70mg

Add a salad of gourmet greens and sliced fresh radishes.

Chicken Thighs WITH OLIVES AND TOMATO SAUCE Hands-on: 15 min. Total: 4 hr. 15 min.

Add capers along with the olives, parsley, and seasoning for a more briny avor, if you like. The parsley goes in last to keep its avor and color intense. 12 chicken thighs (about 4 pounds), skinned 1 teaspoon kosher salt, divided 1⠄ 4 teaspoon freshly ground black pepper, divided 1 teaspoon olive oil 1⠄ 1 2 tablespoons minced garlic 1⠄ 4 cup dry white wine 3 tablespoons tomato paste

TEST K I TCH E N conidential Slow-Cooker Shopping Here are a few features to consider when evaluating the many FKRLFHVRQWKHPDUNHW$VQXJÄąWWLQJVHHWKURXJKOLGZRUNVEHVWUHPRYLQJWKHOLGGXULQJ cooking releases a great deal of heat, so you want to be able to see the food through the lid. Slow cookers with removable inserts are easier to clean than one-piece units. Many come with programmable timers, which is especially nice if you will be gone all day.

2 to 3 teaspoons crushed red pepper 1 (28-ounce) can diced tomatoes, drained 1⠄ 4 cup sliced pitted kalamata olives 2 tablespoons chopped fresh at-leaf parsley 1. Sprinkle chicken with 1 ⠄2 teaspoon

salt and 1â „8 teaspoon black pepper. Heat oil in a large skillet over medium-high heat. Add chicken to pan, and cook for 2 minutes on each side or until browned. Place chicken in an electric slow cooker. Add garlic to pan, and sautĂŠ 30 seconds, stirring constantly. Add wine, scraping pan to loosen browned bits; cook 30 seconds. Place wine mixture in cooker. Add tomato paste, crushed red pepper, and diced tomatoes to cooker. Cover and cook on HIGH 4 hours. Stir in remaining 1â „ 1 2 teaspoon salt, remaining â „8 teaspoon pepper, kalamata olives, and parsley. SERVES 6 (serving size: 2 chicken thighs and about 1â „ 3 cup sauce) CALORIES 270; FAT 12.9g (sat 3.3g, mono 5.6g, poly 2.8g); PROTEIN 29.1g; CARB 8.7g; FIBER 2.2g; CHOL 99mg; IRON 2.4mg; SODIUM 658mg; CALC 44mg C O O K I N G L I G H T 59


slow cooker

2⁄ 3 1⁄ 2

1 4 1 6 8 1⁄ 4

cup sliced pimiento-stufed olives cup golden raisins (28-ounce) can whole tomatoes, undrained and crushed cups chopped peeled butternut squash cup frozen green peas, thawed cups hot cooked couscous lime wedges cup chopped fresh cilantro

1. Place chickpeas in a saucepan; add

Plan ahead: The meat needs to marinate for 24 hours.

Sauerbraten Hands-on: 20 min. Total: 29 hr. 20 min.

The spicy-sweet gingersnaps soften the tang of white vinegar. Serve the tender marinated beef and sauce over spaetzle (tiny noodles or dumplings) for an authentic German feast. 1 cup water 2 tablespoons sugar 3⁄ 4 cup white vinegar 1⁄ 1 2 teaspoons salt 6 black peppercorns 5 whole cloves 3 bay leaves 1 lemon, sliced 1 (3-pound) rump roast, trimmed 11⁄2 cups sliced onion (1 large) 15 gingersnaps, crumbled Chopped fresh parsley (optional) 1. Place first 8 ingredients in a large

heavy-duty zip-top plastic bag; seal bag. Turn bag to blend marinade. Place roast and onion in bag; seal bag, turning to coat. Marinate in refrigerator 24 hours, turning bag occasionally. 2. Remove roast from marinade, reserving marinade. Place roast in a 5-quart electric slow cooker. Strain reserved marinade through a sieve into a bowl, reserving 11 ⁄2 cups; discard remaining liquid and solids. Pour 60 C O O K I N G L I G H T

11⁄2 cups strained marinade over roast. Cover and cook on LOW for 5 hours or until roast is tender. 3. Remove roast from slow cooker; cover and keep warm. Add gingersnap crumbs to liquid in slow cooker. Cover and cook on LOW for 8 minutes or until sauce thickens; stir with a whisk until smooth. Serve sauce with roast. Garnish with parsley, if desired. SERVES 7 (serving size: 3 ounces roast and 6 tablespoons sauce) CALORIES 202; FAT 5.6g (sat 1.7g, mono 2.2g, poly 0.3g); PROTEIN 20.7g; CARB 16.1g; FIBER 0.8g; CHOL 45mg; IRON 2.3mg; SODIUM 512mg; CALC 30mg

Chickpea Chili Hands-on: 22 min. Total: 10 hr. 22 min.

1 2 2 1⁄ 1 2 5 1 1⁄ 1 2 1⁄ 2 1⁄ 2 1⁄ 2 1⁄ 4 1⁄ 2 2 1⁄ 2

cup dried chickpeas quarts boiling water tablespoons olive oil, divided cups chopped onion garlic cloves, minced tablespoon tomato paste teaspoons ground cumin teaspoon kosher salt teaspoon ground red pepper teaspoon ground cinnamon teaspoon ground turmeric cups lower-sodium chicken broth cup water

2 quarts boiling water. Cover and let stand 1 hour; drain. Place chickpeas in a 6-quart electric slow cooker. 2. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add chopped onion, and cook 4 minutes, stirring occasionally. Add garlic; sauté 1 minute. Stir in tomato paste and next 5 ingredients (through turmeric); sauté 30 seconds. Add onion mixture to slow cooker. Stir broth and next 4 ingredients (through tomatoes) into mixture in slow cooker; cover and cook on HIGH for 8 hours. 3. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add squash; sauté 5 minutes. Add squash to slow cooker. Cover and cook on HIGH for 1 hour; add peas. Serve over couscous with lime wedges. Top with cilantro. SERVES 8 (serving size: 1 cup chili, 3⁄4 cup couscous, 1 lime wedge, and 11⁄2 teaspoons cilantro) CALORIES 386; FAT 6.9g (sat 0.6g, mono 3.6g, poly 1.9g); PROTEIN 13.4g; CARB 70.8g; FIBER 8.4g; CHOL 0mg; IRON 4mg; SODIUM 669mg; CALC 126mg


Curried Beef Short Ribs Hands-on: 25 min. Total: 6 hr. 50 min.

Finishing this dish with lime zest and juice brightens its rich flavors. 2 2 1⁄ 1 2 1⁄ 4 1⁄ 3

3 3 1⁄ 4

2 1⁄ 4

1 1 1 1 4

teaspoons canola oil pounds beef short ribs, trimmed teaspoons kosher salt, divided teaspoon freshly ground black pepper, divided cup minced shallots tablespoons minced garlic tablespoons minced peeled fresh ginger cup water tablespoons red curry paste cup light coconut milk tablespoon sugar tablespoon fish sauce teaspoon grated lime rind tablespoon fresh lime juice cups hot cooked basmati rice

1. Heat canola oil in a large nonstick

skillet over medium-high heat. Sprinkle ribs with 34⁄ teaspoon salt and 1 ⁄8 teaspoon pepper. Add half of ribs to pan; cook 2 minutes on each side or until browned. Place ribs in an electric slow cooker. Repeat procedure with the remaining ribs.

2. Add shallots, garlic, and ginger to pan;

sauté 2 minutes. Stir in 14⁄ cup water and curry paste; cook 1 minute. Stir in coconut milk, sugar, and fish sauce. Add coconut milk mixture to cooker. Cover and cook on LOW 6 hours. 3. Remove ribs from cooker; keep warm. Strain cooking liquid through a colander over a bowl; discard solids. Place a zip-top plastic bag inside a 2-cup glass measure. Pour cooking liquid into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings into a small bowl, stopping before fat layer reaches opening; discard fat. Stir in remaining 1 3⁄ 4 teaspoon salt, remaining ⁄8 teaspoon pepper, rind, and juice. Shred rib meat with 2 forks; discard bones. Serve sauce over ribs and rice. SERVES 6 (serving size: about 3 ounces ribs, 2⁄3 cup rice, and about 21⁄2 tablespoons sauce) CALORIES 410; FAT 16.1g (sat 6.5g, mono 7g, poly 0.9g); PROTEIN 27g; CARB 37.1g; FIBER 0.7g; CHOL 70mg; IRON 4.1mg; SODIUM 841mg; CALC 24mg

Planeta La Segreta Rosso, a Sicilian ruby red blend with big sweet, ripe berry fruit flavors, can handle the intense, rich curry sauce.


Szechuan Chicken Stir-Fry, page 64 62 C O O K I N G L I G H T


stir-fries Put the sizzle and spice in weekdays with these quick-ďŹ x Asian-inspired dishes. Colorful fresh vegetable and protein combinations can be served over rice or noodles for a light, healthy meal that’s low-fuss to prepare.

Shrimp and Broccoli Stir-Fry Szechuan Chicken Stir-Fry Indonesian Stir-Fried Noodles 64 Mongolian Beef

67

64

64

Stir-Fried Lemongrass Chicken 67

Chicken and Vegetable Stir-Fry 71

Sweet-Spicy Chicken and Vegetable Stir-Fry 68

Beef and Broccoli Bowl

Shrimp Fried Rice

68

Tempeh and Broccolini Stir-Fry 71

71


stir-fries

Shrimp and Broccoli Stir-Fry Hands-on: 30 min. Total: 30 min.

Just a touch of honey adds a slight sweetness that rounds out the flavor in this quick stir-fry. Pat the shrimp dry with paper towels before adding them to the wok so they brown nicely. Serve with hot cooked brown rice. 1 pound medium shrimp, peeled and deveined 1 tablespoon cornstarch 1⁄ 2 2 tablespoons canola oil, divided 1⁄ 4 cup (1-inch) diagonally cut green onions 2 teaspoons minced peeled fresh ginger 3 garlic cloves, thinly sliced 2 cups broccoli florets 1⁄ 4 cup lower-sodium soy sauce 2 tablespoons rice vinegar 1 teaspoon honey 1⁄ 8 teaspoon crushed red pepper 1. Combine shrimp and cornstarch in

a medium bowl, tossing to coat. Heat a large wok or skillet over high heat. Add 1 tablespoon oil to pan; swirl to coat. Add shrimp mixture, and stir-fry 4 minutes. Remove shrimp from pan; place in a medium bowl. Add 11⁄2 teaspoons oil to pan; swirl to coat. Add green onions, ginger, and garlic to pan; stir-fry 45 seconds. Add onion mixture to shrimp. 2. Add remaining 1 tablespoon oil to pan; swirl to coat. Add broccoli; stir-fry 11 ⁄2 minutes. Stir in shrimp

mixture, soy sauce, and remaining ingredients; bring to a boil. Cook 1 minute or until shrimp are done and broccoli is crisp-tender. SERVES 4 (serving size: about 1 cup) CALORIES 201; FAT 10.1g (sat 0.8g, mono 5.6g, poly 2.7g); PROTEIN 18g; CARB 10.5g; FIBER 1.7g; CHOL 143mg; IRON 1.3mg; SODIUM 571mg; CALC 96mg

Szechuan Chicken Stir-Fry Hands-on: 25 min. Total: 25 min.

Pictured on page 62 1 tablespoon dark sesame oil, divided 1⁄ 2 cup fat-free, lower-sodium chicken broth 2 tablespoons lower-sodium soy sauce 1 tablespoon rice vinegar 2 teaspoons chile paste (such as sambal oelek) 2 teaspoons cornstarch 1⁄ 4 teaspoon salt 2 tablespoons canola oil, divided 1 pound skinless, boneless chicken breast halves, cut into bite-sized pieces 1 yellow bell pepper, cut into strips 1 red bell pepper, cut into strips 1 cup diagonally cut snow peas 1⁄ 2 cup vertically sliced onion 1 tablespoon grated peeled fresh ginger 1 tablespoon minced fresh garlic 2 cups hot cooked long-grain white rice 1⁄ 4 cup (1-inch) slices green onions 1⁄ 4 cup chopped unsalted, dry-roasted peanuts 1. Combine 2 teaspoons sesame oil

and next 6 ingredients (through salt) in a small bowl. Heat a wok or large skillet over medium-high heat. Add remaining 1 teaspoon sesame oil and 1 tablespoon canola oil; swirl to coat. Add chicken pieces; stir-fry 2 minutes. Remove chicken from pan. 2. Add the remaining 1 tablespoon canola oil; swirl to coat. Add bell peppers, snow peas, onion, ginger, and garlic; stir-fry 1 minute. Add broth mixture; cook 30 seconds or until thick. Return chicken to pan; cook 4 minutes or until chicken is done. Spoon 1 ⁄2 cup rice onto each of 4 plates; top each with 1 cup chicken 64 C O O K I N G L I G H T

mixture, sliced green onions, and chopped peanuts. SERVES 4 CALORIES 420; FAT 16.7g (sat 2g, mono 8.2g, poly 5.1g); PROTEIN 32.3g; CARB 32.3g; FIBER 2.7g; CHOL 66mg; IRON 2.7mg; SODIUM 478mg; CALC 45mg

Indonesian Stir-Fried Noodles Hands-on: 28 min. Total: 35 min.

This dish depends on finding kecap manis, a molasses-thick sweet soy sauce. 3 2 6 6 4 2 2 3⁄ 4 1 3 1 1 1⁄ 2

tablespoons peanut oil, divided large eggs, lightly beaten ounces dried Chinese egg noodles ounces skinless, boneless chicken breast, thinly sliced ounces boneless pork chop, sliced garlic cloves, minced cups thinly sliced napa cabbage cup sliced green onions celery stalk, thinly sliced tablespoons fat-free, lower-sodium chicken broth tablespoon kecap manis (such as ABC) tablespoon lower-sodium soy sauce cup packaged fried onions

1. Heat 1 tablespoon oil in a large

nonstick skillet over medium-high heat. Pour eggs into pan; swirl to form a thin omelet. Cook 1 minute or until cooked on bottom. Carefully turn omelet over; cook 30 seconds. Remove from pan. Roll up omelet; cut roll crosswise into thin strips. Keep warm. 2. Cook noodles according to package directions. Drain and rinse with cold water; drain and set aside. 3. Heat a wok over high heat. Add 2 tablespoons oil; swirl. Add chicken, pork, and garlic; stir-fry 11⁄2 minutes. Add cabbage, green onions, and celery; stir-fry 1 minute. Stir in broth, kecap manis, and soy sauce. Add noodles; stir-fry 3 minutes or until thoroughly heated and noodles begin to lightly brown. Add egg; toss gently. Top with fried onions. Serve immediately. SERVES 4 (serving size: 11⁄2 cups) CALORIES 419; FAT 20.6g (sat 4.7g, mono 9.2g, poly 4.4g); PROTEIN 23.8g; CARB 33g; FIBER 2.3g; CHOL 147mg; IRON 2.7mg; SODIUM 543mg; CALC 86mg


Chopstick your way into this Asian streetfood noodle classic.


GLOBAL PANTRY STAPLES GROUND FRESH CHILE PASTE (SAMBAL OELEK) HOISIN SAUCE RICE VINEGAR


stir-fries

Stir-Fried Lemongrass Chicken Hands-on: 25 min. Total: 25 min.

Fresh lemongrass is available in Asian markets or large grocery stores. If you can’t find it, look for lemongrass paste in the produce section. Serve over rice noodles.

Sweet, spicy, and deliciously seared for a smoky taste

Mongolian Beef Hands-on: 10 min. Total: 15 min.

This classic dish from the Chinese-American repertoire is Mongolian in name only. Serve over rice noodles. 2 1 1 2 2 1 1 1⁄ 4 2 1 1

tablespoons lower-sodium soy sauce teaspoon sugar teaspoon cornstarch teaspoons dry sherry teaspoons hoisin sauce teaspoon rice vinegar teaspoon chile paste with garlic teaspoon salt teaspoons peanut oil tablespoon minced peeled ginger tablespoon minced fresh garlic

1 pound sirloin steak, thinly sliced across the grain 16 medium green onions, cut into 2-inch pieces 1. Combine first 8 ingredients;

stir with a whisk until smooth. 2. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add ginger, garlic, and beef; sauté 2 minutes or until beef is browned. Add onions; sauté 30 seconds. Add soy sauce mixture; cook 1 minute or until thickened, stirring constantly. SERVES 4 (serving size: 1 cup) CALORIES 237; FAT 10.5g (sat 3.5g, mono 4.3g, poly 1.1g); PROTEIN 26g; CARB 9.1g; FIBER 1.7g; CHOL 60mg; IRON 2.7mg; SODIUM 517mg; CALC 67mg

TEST K I TCH E N conidential Stir-Fry Success Prep all of the ingredients; place them within reach of your cooktop so you can add them to the pan quickly. Heat the pan for several minutes until very hot, and add oil, preferably peanut or canola. Add ingredients in stages so each sizzles—an overcrowded pan will steam the food. Add the sauce (which you’ve combined ahead of time) to the pan. This is the finishing touch to most stir-fries—one last toss to complete the dish.

1 tablespoon brown sugar 2 tablespoons unsalted chicken stock (such as Swanson) 1 tablespoon fish sauce 2 teaspoons lower-sodium soy sauce 1 teaspoon sambal oelek (ground fresh chile paste) 2 tablespoons canola oil, divided 1 tablespoon sliced peeled fresh lemongrass 2 garlic cloves, sliced 1 cup sliced red bell pepper 1⁄ 2 cup sliced shallots 8 ounces haricots verts (French green beans), trimmed 1 pound skinless, boneless chicken thighs, thinly sliced 1⁄ 3 cup unsalted cashews 1 Thai chile, thinly sliced 1. Combine first 5 ingredients. 2. Heat a large wok or large skillet

over high heat. Add 1 tablespoon oil; swirl to coat. Add lemongrass and garlic; stir-fry 30 seconds. Remove lemongrass mixture from pan with a slotted spoon, and place in a small bowl. Add bell pepper, shallots, and haricots verts to pan, and stir-fry 2 minutes. Remove vegetables from pan with a slotted spoon; add to lemongrass mixture. Add remaining 1 tablespoon oil to pan; swirl to coat. Add chicken to pan in a single layer; cook 2 minutes or until browned. Add cashews and chile to pan; stirfry 2 minutes or until chicken is done. Stir in stock mixture and vegetable mixture. Bring to a boil; cook for 1 minute or until sauce begins to thicken. Serve immediately. SERVES 4 (serving size: 1 cup) CALORIES 330; FAT 16.9g (sat 2.7g, mono 8.9g, poly 4g); PROTEIN 26.7g; CARB 19.3g; FIBER 2.8g; CHOL 94mg; IRON 3mg; SODIUM 463mg; CALC 54mg C O O K I N G L I G H T 67


stir-fries

1. Cook rice according to package

directions; drain. Stir the remaining ingredients into rice. SERVES 4 (serving size: 1⁄2 cup) CALORIES 119; FAT 3.3g (sat 1.7g); SODIUM 148mg

Shrimp Fried Rice Hands-on: 31 min. Total: 45 min.

1 7 1 1 1 1 1 1 12 11⁄2 1⁄ 4 1⁄ 1 2 1 1⁄ 4

cup broccoli florets teaspoons canola oil, divided red bell pepper, cut into strips yellow bell pepper, cut into strips cup sugar snap peas, cut in half tablespoon grated peeled fresh ginger cup cooked white rice, chilled tablespoon dark sesame oil ounces peeled and deveined medium shrimp cups frozen edamame, thawed cup lower-sodium soy sauce tablespoons rice vinegar teaspoon Sriracha (hot chile sauce) cup diagonally sliced green onions

1. Steam broccoli 4 minutes or until

Sweet-Spicy Chicken and Vegetable Stir-Fry Hands-on: 20 min. Total: 20 min.

3 tablespoons dark brown sugar tablespoons lower-sodium soy sauce 1 tablespoon fish sauce 1 tablespoon rice vinegar 1 tablespoon chile paste with garlic (such as sambal oelek) 1 teaspoon dark sesame oil 3⁄ 4 teaspoon cornstarch 2 tablespoons canola oil, divided 1 pound skinless, boneless chicken breast, cut into bitesized pieces 8 ounces sugar snap peas 1 red bell pepper, sliced 1⁄ 2 red onion, cut into thin wedges 1⁄ 4 cup sliced green onions 1⁄ 4 cup unsalted dry-roasted peanuts

11⁄2

1. Combine first 7 ingredients in a

small bowl; stir well. 68 C O O K I N G L I G H T

2. Heat a large wok over high heat.

Add 1 tablespoon canola oil; swirl to coat. Add chicken; stir-fry 4 minutes or until browned and done. Remove chicken from wok. Add remaining 1 tablespoon canola oil to wok; swirl to coat. Add peas, bell pepper, and red onion; stir-fry 3 minutes or until vegetables are crisp-tender. Add brown sugar mixture, and cook 1 minute. Add chicken; toss well. Sprinkle with green onions and peanuts. SERVES 4 (serving size: 1 cup) CALORIES 349; FAT 14.2g (sat 1.7g, mono 7.5g, poly 4.3g); PROTEIN 31g; CARB 24.6g; FIBER 3.5g; CHOL 66mg; IRON 2mg; SODIUM 576mg; CALC 69mg SERVE WITH

Double-Sesame Rice Hands-on: 2 min. Total: 15 min.

1 (31⁄2-ounce) bag boil-in-bag long-grain rice 1 tablespoon toasted sesame seeds 2 teaspoons dark sesame oil 1⁄ 4 teaspoon salt

crisp-tender; set aside. Heat a large skillet over medium-high heat. Add 1 teaspoon canola oil to pan. Add bell peppers and sugar snap peas to pan; stir-fry 2 minutes. Combine vegetables and broccoli in a large bowl. Add remaining 2 tablespoons canola oil to pan; swirl to coat. Add ginger; stir-fry 10 seconds. Add rice, and stir-fry for 5 minutes or until lightly browned. Add rice mixture to vegetable mixture. 2. Wipe pan with paper towels. Return pan to medium-high heat. Add sesame oil to pan; swirl to coat. Add shrimp, and stir-fry 1 minute. Add edamame; stir-fry 1 minute. Stir in soy sauce, vinegar, and Sriracha; bring to a boil. Cook for 3 minutes or until liquid thickens slightly. Stir in vegetable mixture and green onions. Cook 1 minute or until thoroughly heated. SERVES 4 (serving size: about 2 cups) CALORIES 368; FAT 15.7g (sat 1.5g, mono 6.9g, poly 4.5g); PROTEIN 26.6g; CARB 27.1g; FIBER 5.8g; CHOL 129mg; IRON 4.7mg; SODIUM 560mg; CALC 122mg


Spread cooked rice in a single layer on a baking sheet to cool completely. Then refrigerate overnight to allow it to lose any excess moisture.


Cornstarch is a thickener and yields a translucent sauce. To prevent lumps, gradually stir into cold liquids before adding to the hot mixture.

70 C O O K I N G L I G H T


stir-fries

Beef and Broccoli Bowl Hands-on: 20 min. Total: 20 min.

Chicken and Vegetable Stir-Fry Hands-on: 20 min. Total: 20 min.

You can vary the veggies to your family’s tastes—sliced carrots or snow peas would be good substitutions. 1 (31⁄2-ounce) bag boil-in-bag longgrain rice 2 teaspoons dark sesame oil 12 ounces skinless, boneless chicken breast, cut into 1⁄4-inch-thick strips 3 cups thinly sliced napa (Chinese) cabbage 1 cup sugar snap peas, trimmed and halved diagonally 1 large red bell pepper, thinly sliced 3 tablespoons lower-sodium soy sauce 2 tablespoons hoisin sauce 1 teaspoon cornstarch 1 teaspoon rice vinegar 2 green onions, cut diagonally into 1⁄ 2-inch pieces 1. Prepare rice according to package

directions, omitting salt and fat. 2. Heat a large skillet over mediumhigh heat. Add oil; swirl to coat. Add chicken; cook 2 minutes on each side or until done. Add cabbage, peas, and bell pepper. Cook 2 minutes or until crisp-tender, stirring occasionally. Combine soy sauce and next 3 ingredients in a small bowl; stir with a whisk. Add soy sauce mixture to pan; cook 1 minute, stirring gently to coat. Serve with rice. Sprinkle with onions. SERVES 4 (serving size: 1 cup stir-fry and 1⁄2 cup rice) CALORIES 299; FAT 5.2g (sat 0.9g, mono 1.7g, poly 1.5g); PROTEIN 22.8g; CARB 39g; FIBER 3.4g; CHOL 55mg; IRON 2.9mg; SODIUM 641mg; CALC 48mg

1 (31⁄2-ounce) bag boil-in-bag longgrain rice 1⁄ 4 cup lower-sodium soy sauce 1 tablespoon cornstarch 1 tablespoon hoisin sauce 1 (12-ounce) boneless sirloin steak, cut into thin strips 2 teaspoons canola oil 2 cups broccoli florets 1 cup vertically sliced red onion 1 cup chopped carrot 1⁄ 2 cup water 2 teaspoons dark sesame oil 1⁄ 3 cup sliced green onions 1. Prepare rice according to the

package directions. 2. Combine soy sauce, cornstarch, and hoisin in a medium bowl. Add beef; toss to coat. Heat a large skillet over high heat. Add canola oil to pan; swirl to coat. Add beef to pan, reserving marinade in bowl; cook beef 2 minutes or until browned, stirring occasionally. Remove beef from pan. Add broccoli and next 4 ingredients (through sesame oil) to pan; cook 4 minutes or until broccoli is crisp-tender, stirring occasionally. Add reserved marinade to pan; bring to a boil. Cook 1 minute. Return beef to pan; cook 1 minute or until thoroughly heated. Sprinkle with green onions. Serve over rice. SERVES 4 (serving size: 1 cup stir fry and about 1⁄2 cup rice) CALORIES 311; FAT 9.3g (sat 2g, mono 3.9g, poly 2g); PROTEIN 23.5g; CARB 32.5g; FIBER 3g; CHOL 36mg; IRON 3.2mg; SODIUM 529mg; CALC 71mg

Tempeh and Broccolini Stir-Fry Hands-on: 30 min. Total: 30 min.

For a whole-grain base, use brown rice. 1⁄ 2

6 41⁄2 3 2 2 1⁄ 4

pound Broccolini tablespoons chopped green onions, divided tablespoons rice vinegar tablespoons lower-sodium soy sauce tablespoons hoisin sauce teaspoons honey teaspoon crushed red pepper

5 teaspoons canola oil, divided 1 (8-ounce) package organic tempeh, cut into 1⁄2-inch cubes 1 cup diagonally cut snow peas 2⁄ 2 3 cups hot cooked long-grain white rice 3 tablespoons unsalted, dry-roasted peanuts, chopped 1. Cook Broccolini in boiling water

2 minutes or until crisp-tender. Drain and plunge into ice water; drain. Squeeze dry. Cut into 1-inch pieces. 2. Combine 3 tablespoons green onions and next 5 ingredients (through red pepper) in a bowl. 3. Heat a large heavy skillet or wok over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add tempeh; stir-fry 5 minutes or until golden brown on all sides. Remove from pan; keep warm. Add remaining 2 teaspoons oil to pan; swirl to coat. Add Broccolini and snow peas; stir-fry 2 minutes, stirring occasionally. Add tempeh and vinegar mixture to pan; bring to a boil. Divide cooked rice evenly among 4 bowls; top with tempeh mixture. Sprinkle with the remaining 3 tablespoons green onions and chopped peanuts. SERVES 4 (serving size: 2⁄3 cup rice, 11⁄4 cups tempeh mixture, and about 2 teaspoons peanuts) CALORIES 410; FAT 16g (sat 2.3g, mono 7.3g, poly 5.1g); PROTEIN 18.6g; CARB 50.6g; FIBER 7.5g; CHOL 0mg; IRON 4.4mg; SODIUM 558mg; CALC 140mg

Tempeh has a soy-nut quality and chewy texture.


Easy Coq au Vin, page 74

72 C O O K I N G L I G H T


one-pot wonders These entrées take a little longer, but the flavors of the ingredients meld beautifully, and the taste is worth the wait. The kitchen hands-on prep is simple because everything steeps, simmers, or braises together.

Easy Coq au Vin

74

Chicken in Wine Sauce

74

Halibut and Shrimp with Minted Broth 76 Asparagus and Lemon Risotto 77 Pumpkin-Shiitake Risotto with Pancetta and Pine Nuts 77

Chicken and Sausage Gumbo 78

Chicken and Orzo Skillet Dinner 82

Chicken with Olives and Lemons 78

“Farrotto” with Butternut, Gruyère, and Hazelnuts

Sweet Potato Chile Mac Simmered Cabbage with Beef, Shan Style 81

81

82

Black-Eyed Peas and Cornmeal Dumplings 83


one-pot wonders

Easy Coq au Vin Hands-on: 26 min. Total: 1 hr. 44 min.

Our quicker stovetop version of a traditional oven-braised dish yields the same moist, forktender dark-meat chicken with luscious red wine sauce. Mushrooms and pearl onions are cooked separately until golden and added to the sauce at the end for texture. 4 applewood-smoked bacon slices, cut into 1-inch pieces 4 chicken drumsticks, skinned 4 chicken thighs, skinned 1⁄ 2 teaspoon freshly ground black pepper, divided 1⁄ 8 teaspoon kosher salt 1 cup finely chopped onion 1⁄ 2 cup finely chopped celery 1⁄ 2 cup finely chopped carrot 1 teaspoon finely chopped fresh thyme 4 garlic cloves, minced 2 bay leaves 1 tablespoon unsalted tomato paste 1 (750-milliliter) bottle red wine 2 cups fat-free, lower-sodium chicken broth 1 tablespoon extra-virgin olive oil 8 ounces button mushrooms, quartered 6 ounces frozen pearl onions 1⁄ 4 cup chopped fresh flat-leaf parsley 1. Cook bacon in a large, deep skillet

over medium heat until crisp. Remove bacon from pan. Reserve 2 tablespoons drippings in pan. Sprinkle chicken with 14⁄ teaspoon pepper and salt. Add chicken to drippings in pan, and cook 5 minutes on each side or until browned. Remove chicken from pan. 2. Add chopped onion and next 5 ingredients (through bay leaves) to pan; cook 5 minutes. Add tomato paste to pan, and cook 1 minute. Stir in wine, and bring to a boil. Cook

10 minutes or until reduced by half, stirring occasionally. Return chicken to pan. Add broth; bring to a simmer. Cover and simmer 35 minutes or until chicken is done, turning after 20 minutes. Remove chicken from pan; cover and keep warm. 3. Heat a large, heavy skillet over medium heat. Add oil to pan; swirl to coat. Add mushrooms and pearl onions to pan; sprinkle with remaining 1⁄ 4 teaspoon pepper. Cook 10 minutes or until golden, stirring occasionally. Remove from heat. 4. Place chicken cooking liquid over medium-high heat; bring to a boil. Cook until reduced by half (about 10 minutes). Discard bay leaves. Stir in mushroom mixture. Return chicken to pan; simmer 5 minutes or until heated. Sprinkle with parsley and bacon. SERVES 4 (serving size: 1 chicken thigh, 1 drumstick, and about 1 cup sauce) CALORIES 319; FAT 13.2g (sat 3.6g, mono 4.1g, poly 1.8g); PROTEIN 33.9g; CARB 16.1g; FIBER 2.7g; CHOL 115mg; IRON 3.2mg; SODIUM 692mg; CALC 78mg

Chicken in Wine Sauce Hands-on: 30 min. Total: 1 hr. 15 min.

4 bone-in chicken thighs, skinned 2 bone-in chicken breast halves, halved crosswise and skinned 1⁄ 2 teaspoon kosher salt, divided 1⁄ 2 teaspoon freshly ground black pepper, divided 2 teaspoons canola oil 1 cup chopped onion 1⁄ 2 cup thinly sliced carrot 1⁄ 2 cup thinly sliced celery 1 tablespoon minced fresh garlic 2 cups dry white wine 1 cup unsalted chicken stock (such as Swanson)

TEST K I TCH E N conidential Pick of the Chick If it’s best flavor you’re after, look for humanely raised, fresh chicken that hasn’t been “marinated”—code for given a 15% saline injection, which can make chicken taste like broth. To us, “air-chilling” is important. We cooked and sampled a variety of chicken breasts—fresh and frozen, low-priced and specialty—and found that air-chilled birds taste rich and almost gamey; tasters deemed them worthy of the extra cost.

74 C O O K I N G L I G H T

2 tablespoons all-purpose flour 3 tablespoons chopped fresh tarragon 3 tablespoons chopped fresh flat-leaf parsley, divided 1 tablespoon whole-grain Dijon mustard 1 bay leaf 1 tablespoon unsalted butter 2 cups cherry tomatoes Cooking spray 2 applewood-smoked bacon slices, cooked and crumbled 1. Preheat oven to 325°. 2. Heat a Dutch oven over medium

heat. Sprinkle chicken evenly with 14⁄ teaspoon salt and 14⁄ teaspoon pepper. Add oil to pan; swirl to coat. Add half of chicken to pan, flesh side down. Cook 4 minutes or until browned; remove from pan. Repeat with remaining chicken. Set chicken aside. 3. Add onion, carrot, celery, and garlic to pan; cook for 6 minutes, stirring occasionally. Add wine; cook for 2 minutes, scraping pan to loosen browned bits. Return chicken to pan, flesh side up. Combine stock and flour in a bowl, stirring with a whisk until smooth. Add stock mixture to pan. 4. Stir in tarragon, 2 tablespoons parsley, mustard, and bay leaf, and bring to a boil. Cover and bake at 325° for 45 minutes or until chicken is done and very tender. Remove pan from oven. Remove chicken from pan, and top with 14⁄ cup cooking liquid. Keep warm. Heat pan over mediumhigh heat, and bring to a boil. Boil for 5 minutes or until mixture is reduced to 3 cups. Whisk in butter, remaining 1⁄ 1 4 teaspoon salt, and remaining 4⁄ teaspoon pepper. Discard bay leaf. 5. Preheat broiler to high. 6. Arrange tomatoes in a single layer on a jelly-roll pan; lightly coat with cooking spray. Broil for 6 minutes or until blistered. Sprinkle chicken with tomatoes, crumbled bacon, and remaining 1 tablespoon parsley. Serve with wine sauce. SERVES 6 (serving size: 2 chicken thighs or 1⁄2 chicken breast half and about 1⁄2 cup wine sauce) CALORIES 339; FAT 9.8g (sat 3.2g, mono 3.1g, poly 1.6g); PROTEIN 35.8g; CARB 11.4g; FIBER 1.7g; CHOL 116mg; IRON 1.9mg; SODIUM 435mg; CALC 55mg


Blistered cherry tomatoes add a bright, fresh pop to this hearty, comforting dish.


one-pot wonders

Halibut and Shrimp WITH MINTED BROTH Hands-on: 20 min. Total: 38 min.

The fish fillets should fit rather snugly in the pot with enough room for some shrimp to slip between the crevices. The braising liquid is a nifty mixture of chicken broth, white wine, and Thai green curry paste, which is available in most supermarkets these days. Fresh, never frozen halibut is best; if you can’t find it, substitute another meaty white fish or Alaskan salmon. 11⁄2 tablespoons olive oil 11⁄2 tablespoons unsalted butter 2 large leeks, trimmed, thinly sliced, and thoroughly rinsed 1 tablespoon minced garlic 2 medium carrots, peeled and thinly sliced 1⁄ 4 teaspoon kosher salt 4 (4-ounce) halibut fillets 12 medium peeled and deveined shrimp, tails on 1 cup fat-free, lower-sodium chicken broth 1⁄ 4 cup dry white wine 1 tablespoon green curry paste 2 tablespoons finely chopped fresh mint 1. Heat a large skillet over medium-

high heat. Add oil and butter to pan; swirl until butter melts. Add leeks; sauté 3 minutes, stirring occasionally.

Add garlic and carrots; sauté 3 minutes, stirring constantly. Remove from heat. Sprinkle salt evenly over both sides of fillets; arrange fillets and shrimp in a single layer on top of carrot mixture. 2. Combine broth, wine, and curry paste in a small bowl, stirring with a whisk. Add curry mixture to pan with fish; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until desired degree of doneness. Place 1 fillet in each of 4 shallow soup bowls; divide shrimp, vegetables, and broth evenly among servings. Sprinkle each serving with 11 ⁄2 teaspoons mint. SERVES 4 CALORIES 307; FAT 12g (sat 3.9g, mono 5.4g, poly 1.3g); PROTEIN 34.5g; CARB 11.7g; FIBER 1.8g; CHOL 174mg; IRON 1.5mg; SODIUM 564mg; CALC 96mg

FLAVOR BOOSTERS GREEN CURRY PASTE DRY WHITE WINE CHOPPED FRESH MINT


one-pot wonders

Asparagus and Lemon Risotto Hands-on: 15 min. Total: 32 min.

This risotto is not covered while microwaving, so be sure to use at least a 2-quart bowl to allow plenty of room for the liquid to boil. 3⁄ 4

2 1 2 1 3 1⁄ 3

1 1⁄ 2 1⁄ 1 2 1⁄ 2 1⁄ 4

1.5

cup chopped onion tablespoons butter tablespoon olive oil garlic cloves, minced cup uncooked Arborio rice or other medium-grain rice cups unsalted chicken stock cup dry white wine pound asparagus, trimmed and cut into 1⁄2-inch pieces teaspoon grated lemon rind tablespoons fresh lemon juice teaspoon salt teaspoon freshly ground black pepper ounces shaved ParmigianoReggiano cheese, divided (about 1⁄3 cup)

Add a salad of radicchio, Belgian endive, and sliced pear.

1. Combine first 4 ingredients in a

2-quart microwave-safe glass bowl. Microwave at HIGH 3 minutes. Stir in rice; microwave at HIGH 3 minutes. Stir in stock and wine; microwave at HIGH 16 minutes, stirring for 30 seconds every 4 minutes. Add asparagus; microwave at HIGH 2 minutes. Stir in rind, juice, salt, pepper, and half of cheese. Top with remaining cheese. SERVES 4 (serving size: 1 cup) CALORIES 349; FAT 11.7g (sat 5.3g, mono 4.5g, poly 0.7g); PROTEIN 13.4g; CARB 47.6g; FIBER 4.9g; CHOL 21mg; IRON 3.1mg; SODIUM 550mg; CALC 130mg

PumpkinShiitake Risotto WITH PANCETTA AND PINE NUTS Hands-on: 40 min. Total: 40 min.

3 cups unsalted chicken stock (such as Swanson) 1⁄ 2 cup water Cooking spray 2 ounces chopped pancetta 2 cups sliced shiitake mushroom caps 1⁄ 1 2 cups chopped onion 1 tablespoon minced garlic 1 cup uncooked Arborio rice 2 teaspoons chopped fresh sage 1⁄ 2 cup dry white wine 1⁄ 2 teaspoon kosher salt 1 cup canned pumpkin puree 2 tablespoons mascarpone cheese or cream cheese 1⁄ 4 teaspoon ground red pepper 2 tablespoons pine nuts, toasted 2 tablespoons chopped fresh chives 1. Bring stock and 1 ⁄2 cup water to a

simmer in a medium saucepan. Keep

warm over low heat. Set aside 14⁄ cup of warm stock mixture. 2. Heat a large saucepan over medium heat. Coat pan with cooking spray. Add pancetta; cook 5 minutes or until crisp, stirring frequently. Add mushrooms, onion, and garlic; cook 6 minutes or until tender. Stir in rice and sage; cook 1 minute, stirring frequently. Add wine; cook 30 seconds. Stir in 114⁄ cups stock mixture and salt; cook 4 minutes or until liquid is nearly absorbed, stirring constantly. Add remaining stock mixture, 34⁄ cup at a time, stirring constantly until each portion of stock is absorbed before adding the next (about 22 minutes total). Remove from heat; stir in pumpkin, cheese, and pepper. Stir in reserved stock mixture as needed until risotto reaches desired consistency. Spoon 1 cup risotto into each of 4 bowls; sprinkle evenly with pine nuts and chives. SERVES 4 CALORIES 409; FAT 15g (sat 5.9g, mono 0.8g, poly 1.5g); PROTEIN 13.8g; CARB 52.4g; FIBER 5.4g; CHOL 28mg; IRON 2mg; SODIUM 587mg; CALC 76mg C O O K I N G L I G H T 77


one-pot wonders

Chicken WITH OLIVES AND LEMONS Hands-on: 8 min. Total: 46 min.

Briny olives and tart lemons combine with fresh herbs for a Mediterranean-influenced chicken dish. 2 teaspoons grated lemon rind cup fresh lemon juice 1 tablespoon extra-virgin olive oil 11⁄2 tablespoons minced fresh garlic 4 (6-ounce) skinless, boneless chicken breast halves, halved crosswise Cooking spray 2 teaspoons chopped fresh oregano 1⁄ 2 teaspoon chopped fresh rosemary 1⁄ 2 teaspoon freshly ground black pepper 15 oil-cured olives, pitted and sliced 1 large shallot, sliced 1 lemon, thinly sliced 1⁄ 4

1. Preheat oven to 400°. 2. Combine first 4 ingredients in a

Sausage drippings add spicy, garlicky goodness.

Chicken and Sausage Gumbo Hands-on: 30 min. Total: 30 min.

Sauté chicken and veggies in the roux while it cooks and develops its deep color and nutty flavor (versus browning the roux separately). 6 ounces andouille sausage, finely chopped 2 tablespoons butter 2 tablespoons canola oil 1.5 ounces all-purpose flour (1⁄3 cup) 8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces 1 cup chopped onion 3⁄ 4 cup chopped green bell pepper 1⁄ 2 cup thinly sliced celery 1 tablespoon salt-free Cajun/Creole seasoning 1⁄ 2 teaspoon salt 5 garlic cloves, minced 3 cups unsalted chicken stock (such as Swanson) 1 (14.5-ounce) can unsalted whole tomatoes, drained and crushed 1 cup frozen cut okra 3 cups bagged precooked brown rice 78 C O O K I N G L I G H T

1. Heat a Dutch oven over medium-

high heat. Add sausage to pan; sauté 5 minutes, turning to brown on all sides. Remove sausage from pan using a slotted spoon; drain on paper towels. Melt butter in drippings in pan. Add oil to pan; swirl to coat. 2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Stir flour into butter mixture, and cook for 3 minutes or until flour mixture starts to brown, stirring constantly with a whisk. Add chicken, and sauté for 4 minutes, stirring frequently. Add onion and next 5 ingredients (through garlic) to pan; sauté 6 minutes or until vegetables are tender, stirring occasionally. Add chicken stock and tomatoes to pan; bring to a boil. Return sausage to pan, and stir in okra. Reduce heat, and simmer 6 minutes, stirring occasionally. Serve over rice. SERVES 6 (serving size: 1 cup gumbo and 1⁄2 cup rice) CALORIES 367; FAT 16.1g (sat 5.6g, mono 7.3g, poly 2.7g); PROTEIN 19g; CARB 36.8g; FIBER 4.2g; CHOL 57mg; IRON 2.6mg; SODIUM 559mg; CALC 70mg

large zip-top plastic bag. Add chicken to bag, and seal. Shake to coat chicken. Marinate 15 minutes at room temperature. Arrange chicken mixture in a broiler-safe 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Sprinkle chicken evenly with oregano and next 4 ingredients (through shallot); top with lemon slices. Bake at 400° for 20 minutes. Remove chicken from oven. 3. Preheat broiler to high. 4. Place chicken 3 inches from broiler element; broil for 3 minutes or until chicken is browned. SERVES 4 (serving size: 1 chicken breast half, 1⁄4 lemon, and about 4 olives) CALORIES 271; FAT 7.5g (sat 1.3g, mono 4.3g, poly 1g); PROTEIN 40.7g; CARB 9.9g; FIBER 1.3g; CHOL 99mg; IRON 2.2mg; SODIUM 255mg; CALC 54mg

MENU SUGGESTION Prepare a salad, bread, or veggie side dish from the Extras chapter while the chicken bakes.


A tiny amount of ground beef is used to brilliant efect in this expertly seasoned dish.


one-pot wonders

Sweet Potato Chile Mac Hands-on: 22 min. Total: 1 hr. 32 min.

Sweet with heat! The natural sweetness of the potatoes pairs well with a bit of spice from the chipotle peppers and Mexican chorizo. There’s a fair amount of heat in the recipe, so if you prefer milder food, use less chipotle. A sprinkle of green onions and cilantro tops of this fresh take on mac and cheese. Serve with a lightly dressed green salad to ofset what seems deliciously gluttonous. 3 medium-sized sweet potatoes (about 2 pounds) 1 cup fat-free milk 1⁄ 1 2 to 2 tablespoons chopped chipotle chile, canned in adobo sauce 3⁄ 8 teaspoon kosher salt 1⁄ 4 teaspoon freshly ground black pepper 3 ounces Monterey Jack cheese, shredded (about 3⁄4 cup) 8 ounces uncooked whole-wheat penne or macaroni pasta 1 tablespoon olive oil 6 ounces fresh Mexican chorizo, casings removed 1⁄ 4 cup chopped green onions 2 tablespoons chopped fresh cilantro 1. Preheat oven to 425°. 2. Pierce potatoes several times with a

fork; place on a foil-lined baking sheet. Bake at 425° for 1 hour or until tender. Cool slightly; peel and mash in a large bowl. Stir in milk and next 4 ingredients (through cheese). 3. Cook pasta according to package directions, omitting salt and fat; drain. Add pasta to potato mixture; set aside. 4. Preheat broiler. 5. Heat a large ovenproof skillet over medium heat. Add oil to pan; swirl to coat. Add chorizo to pan, and cook 4 minutes or until browned, stirring to crumble. Place chorizo in a small bowl. Wipe pan clean with paper towels. Spoon sweet potato mixture into pan; sprinkle evenly with chorizo. Broil 2 minutes or until lightly browned and crisp. Sprinkle with green onions and chopped fresh cilantro. SERVES 6 (serving size: about 1 cup) CALORIES 456; FAT 15.5g (sat 6.2g, mono 6.9g, poly 1.4g); PROTEIN 18.6g; CARB 63.2g; FIBER 8.8g; CHOL 32mg; IRON 3.1mg; SODIUM 589mg; CALC 235mg

Substitute brown rice penne for a gluten-free version.

Simmered Cabbage WITH BEEF, SHAN STYLE Hands-on: 17 min. Total: 37 min.

2 tablespoons peanut oil 1 cup thinly vertically sliced shallots 1 teaspoon salt 1 teaspoon turmeric 1⁄ 2 teaspoon ground red pepper 1⁄ 4 pound ground sirloin 4 cups shredded cabbage 1 cup thin plum tomato wedges 1⁄ 3 cup coarsely chopped unsalted, dry-roasted peanuts

1. Heat a wok or Dutch oven over

medium heat. Add oil; swirl to coat. Add shallots, salt, turmeric, and red pepper; cook for 3 minutes or until shallots are tender, stirring frequently. Add beef; cook 2 minutes or until beef begins to brown. Add cabbage and tomato; toss. Reduce heat to mediumlow; cover and cook 10 minutes or until cabbage wilts. Stir in peanuts; cover and cook 10 minutes or until cabbage is tender. SERVES 4 (serving size: 1 cup) CALORIES 238; FAT 15.9g (sat 3.2g, mono 7.4g, poly 4.3g); PROTEIN 10.9g; CARB 15.7g; FIBER 3.4g; CHOL 18mg; IRON 2.1mg; SODIUM 629mg; CALC 59mg

TEST K I TCH E N conidential Sweet Potato Season This tuber contributes sweet, earthy undertones and is one of the most nutrient-dense vegetables. Sweet potatoes are a good source of vitamins A and C and provide a healthy dose of fiber—3.8 grams in one medium potato. They are more nutritious if cooked in their skins because more of the water-soluble vitamins are retained. Although they store well and are available all year, fresh crops arrive in the fall.

C O O K I N G L I G H T 81


one-pot wonders

Chicken and Orzo Skillet Dinner Hands-on: 35 min. Total: 35 min.

Toss 4 cups chopped romaine lettuce, 2 tablespoons chopped red onion, and a splash of bottled vinaigrette for a quick side. 1 pound skinless, boneless chicken breast halves, cut into bite-sized pieces 8 cups water 12 ounces uncooked orzo 2 cups chopped tomato (2 medium) 2 teaspoons unsalted tomato paste 1⁄ 2 teaspoon salt 1⁄ 2 teaspoon crushed red pepper 1⁄ 4 teaspoon black pepper 3 cups baby spinach leaves 3 ounces feta cheese, crumbled (about 3⁄4 cup) 1. Heat a nonstick skillet over medium-

high heat. Add chicken, and sauté for

A little pasta cooking liquid adds richness at the end.

6 minutes, turning to brown all sides. Remove chicken from pan, and keep warm. 2. Bring 8 cups water to a boil in a large saucepan. Add orzo; cook 8 minutes or until orzo is al dente. Drain in a colander over a bowl, reserving 1⁄ 4 cup cooking liquid. 3. Add the reserved 14⁄ cup cooking liquid, chopped tomato, tomato paste, 1⁄2 teaspoon salt, red pepper, and black pepper to skillet; cook over medium-high heat for 2 minutes. Add chicken, pasta, and 3 cups spinach leaves, stirring until spinach wilts. Remove from heat; sprinkle with feta cheese. SERVES 4 (serving size: 2 cups) CALORIES 486; FAT 7.5g (sat 3.6g, mono 1.4g, poly 0.5g); PROTEIN 39.8g; CARB 62.6g; FIBER 4.5g; CHOL 85mg; IRON 1.8mg; SODIUM 641mg; CALC 138mg

Risottostyle dish with chewy, nutty, whole-grain farro

“Farrotto” WITH BUTTERNUT, GRUYÈRE, AND HAZELNUTS Hands-on: 50 min. Total: 1 hr. 20 min.

1 tablespoon olive oil cups thinly sliced leek (about 1 large) 1 cup uncooked farro 1 garlic clove, minced 1⁄ 2 cup white wine 4 cups water, divided 4 cups (1⁄2-inch) cubed peeled butternut squash 1 tablespoon chopped fresh sage 3⁄ 4 teaspoon kosher salt 1⁄ 2 teaspoon freshly ground pepper 2 ounces Gruyère cheese, grated (about 1⁄2 cup packed) 1⁄ 2 cup chopped hazelnuts, toasted

11⁄2

1. Heat a Dutch oven over medium-

high heat. Add oil; swirl to coat. Add leek; sauté 5 minutes or until tender, stirring frequently. Add farro and garlic; cook 1 minute, stirring constantly. Stir in wine; cook 1 minute or until liquid evaporates. Add 1 cup water; cook 8 minutes or until liquid is nearly absorbed, stirring frequently. Add 2 more cups water, 1 cup at a time, stirring until each portion is absorbed before adding the next (about 30 minutes total). Stir in remaining 1 cup water, squash, sage, salt, and pepper. Cover, reduce heat, and simmer 30 minutes or until squash is just tender, stirring occasionally. Add cheese; top with nuts. Serve immediately. SERVES 4 (serving size: about 11⁄3 cups) CALORIES 449; FAT 17.7g (sat 3.7g, mono 10.4g, poly 1.8g); PROTEIN 15g; CARB 58.1g; FIBER 9.6g; CHOL 15mg; IRON 4.4mg; SODIUM 417mg; CALC 261mg


Black-Eyed Peas and Cornmeal Dumplings Hands-on: 25 min. Total: 55 min.

A pot of black-eyed peas on New Year’s Day is a Southern tradition said to bring good luck for the year ahead. Make the tradition even better with bacony buttermilk dumplings and a dash of your favorite hot sauce. For a quick side of collards, bring 1⁄2 cup lower-sodium chicken broth, 1⁄2 cup water, and 2 minced garlic cloves to a simmer in a large skillet. Add 1 (16-ounce) bag chopped collard greens; cover and cook 10 minutes or until tender. 2 1 1 3 11⁄2 1⁄ 2 1⁄ 2 1 3.4 1⁄ 3 1⁄ 4 1⁄ 4

hickory-smoked bacon slices cup chopped onion tablespoon minced garlic cups unsalted chicken stock (such as Swanson) cups water teaspoon kosher salt teaspoon freshly ground black pepper (16-ounce) bag frozen blackeyed peas (about 23⁄4 cups) ounces all-purpose flour (about 3⁄4 cup) cup finely chopped green onions cup yellow cornmeal teaspoon baking soda

2 tablespoons chilled butter, cut into pieces 1⁄ 2 cup buttermilk Hot sauce (optional)

Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan; finely chop. Remove 1 tablespoon drippings from pan; set aside. Increase heat to medium-high. Add 1 cup onion to remaining drippings in pan; sauté 3 minutes, stirring occasionally. Add garlic; sauté 1 minute, stirring constantly. Add stock, 11 ⁄2 cups water, salt, pepper, and peas to pan; bring to a boil. Partially cover, reduce heat, and simmer for

35 minutes or until peas are tender, stirring occasionally. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, green onions, cornmeal, and baking soda, stirring with a whisk. Cut butter into flour mixture with a pastry blender or 2 knives until mixture resembles coarse meal. Add bacon, reserved 1 tablespoon drippings, and buttermilk; stir until a moist dough forms. With moist hands, gently divide mixture into 12 equal portions. Drop dumplings, 1 at a time, into pan; cover and cook 8 minutes or until dumplings are done, stirring occasionally. Serve with hot sauce, if desired. SERVES 4 (serving size: about 1 cup black-eyed pea mixture and 3 dumplings) CALORIES 405; FAT 8.9g (sat 5.1g, mono 1.6g, poly 0.7g); PROTEIN 20g; CARB 62.3g; FIBER 7.5g; CHOL 23mg; IRON 4.5mg; SODIUM 581mg; CALC 68mg C O O K I N G L I G H T 83


Moroccan-Spiced Baby Carrots, page 86

84 C O O K I N G L I G H T


extras To round out any meal, check out this delicious mix of sides, salads, and breads. Quick and easy, they ofer something more for hungry family and friends.

Flufy Buttermilk Drop Biscuits 86 Moroccan-Spiced Baby Carrots 86

Greek Salad Cucumbers Zucchini Mini Muins

89

Goat Cheese Crostini 8 Great Breadsticks

89

89

90

Endive and Watercress Salad with Bacon-Cider Dressing 92 Steamed Green Beans with Lemon-Mint Dressing 93

SautĂŠed Snap Peas with Ricotta Salata and Mint 86

Herbed Corn Muins

Tequila Slaw with Lime and Cilantro 86

Shaved Carrot and Zucchini Salad 91

Ginger-Sesame Green Beans 93

Beet-Citrus Salad with Pistachios 89

Grapefruit, Walnut, and Feta Salad 91

Green Beans with Stewed Tomatoes and Spices 93

91

Red Pepper and Pesto Green Beans 93


extras

Flufy Buttermilk Drop Biscuits Hands-on: 7 min. Total: 21 min.

When the melted butter meets the cold buttermilk (in step 3), it will begin to form clumps—little droplets of fat throughout the liquid—a sign of success. The pockets ensure even distribution of fat throughout the batter, creating a lighter biscuit with less butter. 5.6 ounces unbleached all-purpose flour (about 11⁄4 cups) 3.6 ounces white whole-wheat flour (about 3⁄4 cup) 2 teaspoons baking powder 1 teaspoon sugar 3⁄ 4 teaspoon salt 1⁄ 2 teaspoon baking soda 1⁄ 4 cup unsalted butter 1⁄ 1 4 cups very cold fat-free buttermilk 1 tablespoon canola oil 1. Preheat oven to 450°. 2. Weigh or lightly spoon flours into

dry measuring cups; level with a knife. Combine flours, baking powder, sugar, salt, and baking soda in a large bowl, stirring with a whisk to combine. 3. Place butter in a microwave-safe bowl. Microwave at HIGH for 1 minute or until completely melted. Add cold buttermilk, stirring until butter forms small clumps. Add oil, stirring to combine. 4. Add buttermilk mixture to flour mixture; stir with a rubber spatula until just incorporated (do not overmix) and batter pulls away from

sides of bowl. (Batter will be very wet.) 5. Drop batter in mounds of 2 heaping tablespoonfuls onto a baking sheet lined with parchment paper. Bake at 450° for 11 minutes or until golden. Cool 3 minutes; serve warm.

11⁄2 teaspoons grated lemon rind 3⁄ 8 teaspoon freshly ground black pepper 1⁄ 4 teaspoon kosher salt 1.5 ounces ricotta salata, crumbled (about 1⁄3 cup) 1. Heat a large skillet over medium-

SERVES 12 (serving size: 1 biscuit) CALORIES 133; FAT 5.4g (sat 2.6g, mono 1.8g, poly 0.6g); PROTEIN 3.5g; CARB 18.3g; FIBER 1.3g; CHOL 10mg; IRON 1mg; SODIUM 305mg; CALC 82mg

Moroccan-Spiced Baby Carrots Hands-on: 7 min. Total: 22 min.

Warm spices like cumin and cinnamon play deliciously of the sweetness of the carrots. (Pictured on page 84) 2 12 1 1 1⁄ 2 1⁄ 4 1⁄ 4 1

tablespoons extra-virgin olive oil ounces peeled baby carrots lemon, sliced teaspoon ground cumin teaspoon ground cinnamon teaspoon kosher salt teaspoon ground red pepper tablespoon chopped fresh cilantro

high heat. Add oil to pan; swirl. Add peas; sauté 3 minutes or until crisptender. Stir in mint, rind, pepper, and salt. Sprinkle with cheese. SERVES 6 (serving size: about 1 cup) CALORIES 75; FAT 4.3g (sat 1.5g, mono 1.6g, poly 0.2g); PROTEIN 3.1g; CARB 6.1g; FIBER 1.9g; CHOL 8mg; IRON 1.7mg; SODIUM 197mg; CALC 39mg

Tequila Slaw WITH LIME AND CILANTRO Hands-on: 5 min. Total: 5 min.

Grab a bag of packaged coleslaw mix, and save yourself the time of slicing cabbage and shredding carrots. A splash of tequila adds spirit and complexity (we urge you not to leave it out), while lime juice’s zing perks up earthy cabbage. Serve with our Beef and Black Bean Enchiladas (page 19), if you wish.

1. Preheat oven to 450°. 2. Combine first 3 ingredients in a

1⁄ 4

medium bowl; sprinkle with cumin, cinnamon, salt, and pepper, tossing to coat carrots. Arrange carrot mixture in a single layer on a jelly-roll pan. Bake at 450° for 13 minutes, turning once. Sprinkle with cilantro.

3 1 2 1⁄ 4 1⁄ 3 1⁄ 4 1

SERVES 4 (serving size: about 2⁄3 cup) CALORIES 96; FAT 7g (sat 1g, mono 4.9g, poly 0.8g); PROTEIN 0.7g; CARB 8.7g; FIBER 3.3g; CHOL 0mg; IRON 1mg; SODIUM 187mg; CALC 39mg

Sautéed Snap Peas WITH RICOTTA SALATA AND MINT

cup canola mayonnaise (such as Hellmann’s) tablespoons fresh lime juice tablespoon silver tequila teaspoons sugar teaspoon kosher salt cup thinly sliced green onions cup chopped fresh cilantro (14-ounce) package coleslaw

1. Combine mayonnaise, lime juice,

tequila, sugar, and salt in a large bowl. Add remaining ingredients; toss well. SERVES 6 (serving size: about 2⁄3 cup) CALORIES 64; FAT 3g (sat 0g, mono 1.7g, poly 1g); PROTEIN 0.8g; CARB 6.4g; FIBER 1.8g; CHOL 0mg; IRON 0.1mg; SODIUM 162mg; CALC 37mg

Hands-on: 5 min. Total: 5 min.

Floral lemon zest (but no tart juice) allows the sweet pea flavor to shine. Chop mint, grate lemon rind, and crumble cheese while the peas cook. Try it with Lemon Pepper Shrimp Scampi (page 26). 1 tablespoon olive oil 2 (8-ounce) packages trimmed sugar snap peas 3 tablespoons chopped fresh mint 86 C O O K I N G L I G H T

INGREDIENT TIP Ricotta salata is a salty, crumbly white cheese. Pecorino Romano or feta can be substituted.


TAKE FIVE So colorful, so delicious, and so ridiculously easy: side dishes with bold, interesting, real avors that are ready in ďŹ ve minutes.


extras

Beet-Citrus Salad WITH PISTACHIOS Hands-on: 5 min. Total: 5 min.

This is a fresh, bright, zero-efort side, thanks to precooked beets and precut fresh citrus. 1⁄ 2 teaspoon grated orange rind 2 tablespoons fresh orange juice 1 tablespoon extra-virgin olive oil 1⁄ 2 teaspoon ground cumin 1⁄ 4 teaspoon kosher salt 1⁄ 4 teaspoon freshly ground pepper 1 (20-ounce) jar refrigerated citrus salad (such as Del Monte), drained 1 (8-ounce) package steamed, readyto-eat beets, rinsed, drained, and cut into wedges 1⁄ 4 cup shelled dry-roasted, unsalted pistachios 1. Combine first 6 ingredients; stir

with a whisk. Add citrus and beets; toss gently. Sprinkle with pistachios. SERVES 4 (serving size: 3⁄4 cup) CALORIES 156; FAT 6.9g (sat 0.9g, mono 4.3g, poly 1.4g); PROTEIN 2.4g; CARB 20.3g; FIBER 2.8g; CHOL 0mg; IRON 0.9mg; SODIUM 141mg; CALC 40mg

Greek Salad Cucumbers Hands-on: 4 min. Total: 4 min.

The vinegar is quite pumped up because there’s not much time for the cukes to pick up much flavor otherwise. 1 English cucumber, cut into quarters lengthwise and then crosswise 2 tablespoons red wine vinegar 2 teaspoons extra-virgin olive oil 1⁄ 4 teaspoon sugar 1⁄ 4 teaspoon kosher salt 1⁄ 4 teaspoon black pepper

1 ounce feta cheese, crumbled (about 1⁄4 cup) 1 tablespoon finely chopped fresh dill 1. Place cucumber in a shallow

dish. Combine vinegar and next 4 ingredients (through pepper) in a small bowl, stirring with a whisk. Drizzle vinegar mixture over cucumbers; sprinkle with cheese and dill. SERVES 4 (serving size: 4 cucumber pieces) CALORIES 49; FAT 3.8g (sat 1.4g, mono 2g, poly 0.3g); PROTEIN 1.8g; CARB 2.1g; FIBER 0.8g; CHOL 6mg; IRON 0.4mg; SODIUM 200mg; CALC 51mg

Zucchini Mini Muins Hands-on: 10 min. Total: 20 min.

For even portions, use a small ice-cream scoop to spoon the batter into the muin cups. 6 ounces all-purpose flour (about 11⁄3 cups) 1⁄ 2 cup packed dark brown sugar 1 teaspoon baking powder 1 teaspoon ground cinnamon 1⁄ 2 teaspoon salt 1⁄ 4 teaspoon ground allspice 2⁄ 3 cup shredded zucchini (about 1 medium zucchini) 3 tablespoons canola oil 2 tablespoons butter, melted 2 tablespoons 1% low-fat milk 1 teaspoon vanilla extract 1 large egg, lightly beaten Cooking spray 1. Preheat oven to 400°. 2. Weigh or lightly spoon flour into

dry measuring cups; level with a knife. Tasty with a breakfast casserole or cheesy pasta dish

Combine flour and next 5 ingredients (through allspice) in a large bowl. Combine zucchini and next 5 ingredients (through egg) in a small bowl; stir with a whisk. Add zucchini mixture to flour mixture, stirring batter just until combined. Divide batter evenly among 24 miniature muffin cups coated with cooking spray. Bake at 400° for 10 minutes or until a wooden pick inserted in center of muffins comes out clean. SERVES 12 (serving size: 2 muins) CALORIES 146; FAT 6.1g (sat 1.7g, mono 2.9g, poly 1.2g); PROTEIN 2.3g; CARB 20.8g; FIBER 0.7g; CHOL 21mg; IRON 0.9mg; SODIUM 160mg; CALC 41mg

Goat Cheese Crostini Hands-on: 2 min. Total: 6 min.

Little garlicky toasts are easy to prepare and make a soup or stew meal much more special. 1 tablespoon minced fresh flat-leaf parsley 2 ounces softened goat cheese 1 minced garlic clove 8 (1⁄2-inch-thick) slices toasted French bread baguette 1. Combine parsley, goat cheese, and

garlic, stirring well. Spread evenly over baguette slices. SERVES 4 (serving size: 2 slices) CALORIES 120; FAT 3.5g (sat 2.2g, mono 0.8g, poly 0.3g); PROTEIN 6g; CARB 16.2g; FIBER 0.7g; CHOL 7mg; IRON 1.4mg; SODIUM 198mg; CALC 34mg C O O K I N G L I G H T 89


extras

TEST K I TCH EN conidential

8

4

5 2

3

6 1

7

2

spicy-sweet ive-spice

8 GREAT BREADSTICKS Put leftover pizza or bread dough to delicious use. Start with 4 ounces of dough. Roll into an 8 x 4–inch rectangle, and proceed with one of these flavor variations. 1

parm & pepper Cook 2 teaspoons olive oil and 2 crushed garlic cloves in a skillet over low heat for 5 minutes. Discard garlic. Brush oil over dough; sprinkle with 1⁄4 cup grated Parmigiano-Reggiano cheese and 1⁄4 teaspoon black pepper. Cut dough into 4 (4 x 2–inch) rectangles. Arrange on a baking sheet coated with cooking spray. Bake at 425° for 10 minutes. SERVES 4 CALORIES 116; FAT 4.3g (sat 1.2g); SODIUM 198mg

90 C O O K I N G L I G H T

Brush dough with 1 teaspoon melted butter. Combine 1⁄4 teaspoon sugar, 1⁄8 teaspoon fivespice powder, a dash of kosher salt, and a dash of ground red pepper. Cut dough into 8 (8 x 1⁄2–inch) strips. Arrange dough on a baking sheet coated with cooking spray; bake at 425° for 10 minutes or until golden. SERVES 4 CALORIES 81; FAT 1.5g (sat 0.6g); SODIUM 160mg

3

chocolate–sea salt Cut dough into 8 (8 x 1⁄2– inch) strips. Arrange dough on a baking sheet coated with cooking spray. Bake at 425° for 8 minutes. Place 1 ounce chopped semisweet chocolate in a zip-top plastic bag; microwave at HIGH for 1 minute. Snip a tiny hole in 1 corner of bag; drizzle chocolate over breadsticks. Sprinkle with 1⁄8 teaspoon fine sea salt; let stand until set. SERVES 4 CALORIES 105; FAT 2.6g (sat 1.3g); SODIUM 192mg

4

honey-almond Cut dough into 8 (8 x 1⁄2– inch) strips. Arrange dough on a baking sheet lined with parchment paper. Bake at 425° for 8 minutes. Combine 1 tablespoon honey and 1 teaspoon melted butter; brush over hot breadsticks. Place 1⁄4 cup toasted sliced almonds in a shallow dish, and roll breadsticks in almonds. SERVES 4 CALORIES 128; FAT 4.3g (sat 0.8g); SODIUM 130mg

5

pesto Cut dough into 4 (8 x 1–inch) strips; twist each strip. Arrange dough on a baking sheet coated with cooking spray. Bake at 425° for 11 minutes. Combine 1 tablespoon melted

butter, 11⁄2 tablespoons thinly sliced basil, and 4 minced garlic cloves. Brush butter mixture over breadsticks. SERVES 4 CALORIES 102; FAT 3.6g (sat 1.8g); SODIUM 147mg

6

caraway Brush dough with 1 lightly beaten egg; sprinkle with 11⁄2 teaspoons caraway seeds and 1⁄8 teaspoon kosher salt. Cut dough into 4 (8 x 1–inch) strips; arrange strips on a baking sheet coated with cooking spray. Bake at 425° for 10 minutes or until golden. SERVES 4 CALORIES 93; FAT 2g (sat 0.4g); SODIUM 199mg

7

herbed Sprinkle 1 tablespoon chopped oregano and 1 tablespoon chopped thyme over dough. Fold dough over twice, and

knead 4 times. Roll into an 8 x 4–inch rectangle. Cut into 4 (4 x 2–inch) rectangles; twist. Arrange on a baking sheet coated with cooking spray. Bake at 425° for 10 minutes. Brush with 1 teaspoon olive oil; sprinkle with 1⁄ 8 teaspoon each kosher salt and black pepper. SERVES 4 CALORIES 84; FAT 1.8g (sat 0.2g); SODIUM 182mg

8

orange-honey Combine 2 tablespoons honey, 1 teaspoon melted butter, and 1⁄2 teaspoon grated orange rind in a small bowl; brush honey mixture over dough. Starting at short end, roll up dough, jelly-roll fashion. Cut roll crosswise into 4 equal rounds. Arrange rounds on a baking sheet coated with cooking spray, and bake at 425° for 11 minutes. SERVES 4 CALORIES 112; FAT 1.5g (sat 0.6g); SODIUM 130mg


extras

Pair with a chicken casserole, chili, or beef stew.

Herbed Corn Muins

Shaved Carrot and Zucchini Salad

Hands-on: 12 min. Total: 25 min.

Hands-on: 10 min. Total: 10 min.

11⁄4 1⁄ 4 1 4.5

This salad comes together in a flash. Use a mandoline or Y-shaped vegetable peeler to make veggie shavings.

cups low-fat buttermilk cup olive oil large egg ounces all-purpose flour (about 1 cup) 3⁄ 4 cup yellow cornmeal 1⁄ 1 2 teaspoons sugar 11⁄2 teaspoons baking powder 1⁄ 2 teaspoon baking soda 1⁄ 4 teaspoon salt 1⁄ 4 teaspoon freshly ground black pepper 2 ounces grated pecorino Romano cheese (about 1⁄2 cup) 1⁄ 4 cup thinly sliced green onions 1 tablespoon minced flat-leaf parsley 1 tablespoon minced fresh thyme Cooking spray

1. Preheat oven to 400°. 2. Combine buttermilk, oil, and egg;

stir well with a whisk. 3. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 7 ingredients (through cheese) in a medium bowl, stirring well with a whisk. Make a well in center of flour mixture. Add milk mixture, and stir just until moist. Gently stir in onions, parsley, and thyme. Spoon batter into 12 muffin cups coated with cooking spray. Bake at 400° for 13 minutes or until a wooden pick inserted in center comes out with moist crumbs clinging. SERVES 12 (serving size: 1 muin) CALORIES 141; FAT 5.9g (sat 1.2g, mono 3.5g, poly 0.7g); PROTEIN 3.5g; CARB 18.1g; FIBER 0.8g; CHOL 18mg; IRON 1.2mg; SODIUM 226mg; CALC 86mg

2 2 1 1⁄ 4 2 2 1⁄ 4 1⁄ 4

tablespoons extra-virgin olive oil tablespoons fresh lemon juice teaspoon Dijon mustard teaspoon sugar cups thinly shaved carrot cups thinly shaved zucchini cup thinly sliced red onion cup loosely packed fresh flat-leaf parsley 2 tablespoons torn mint leaves 1⁄ 4 teaspoon kosher salt 1⁄ 4 teaspoon freshly ground black pepper

4 cups torn butter lettuce 1 ounce crumbled feta cheese (about 1⁄4 cup) 1⁄ 4 cup chopped walnuts, toasted 1. Peel and section grapefruit over a

bowl; squeeze membranes to extract juice. Set grapefruit sections aside, and reserve 3 tablespoons juice. Discard membranes. 2. Combine grapefruit juice, oil, sugar, salt, and pepper, stirring with a whisk. Divide lettuce evenly among 4 plates; sprinkle 1 tablespoon cheese and 1 tablespoon walnuts over each salad. Divide grapefruit sections evenly among salads; drizzle with vinaigrette.

1. Combine first 4 ingredients in a

medium bowl, stirring well with a whisk. Add carrot, zucchini, and onion; toss. Sprinkle with parsley, mint, salt, and pepper; toss.

SERVES 4 CALORIES 145; FAT 12.5g (sat 2.4g, mono 5.8g, poly 3.8g); PROTEIN 3g; CARB 7g; FIBER 1.6g; CHOL 6mg; IRON 1mg; SODIUM 156mg; CALC 67mg

SERVES 6 (serving size: 2⁄3 cup) CALORIES 68; FAT 4.8g (sat 0.7g, mono 3.3g, poly 0.6g); PROTEIN 1g; CARB 6.2g; FIBER 1.6g; CHOL 0mg; IRON 0.5mg; SODIUM 131mg; CALC 25mg

Grapefruit, Walnut, and Feta Salad Hands-on: 13 min. Total: 13 min.

You can use oranges or tangerines instead of the grapefruit, and goat cheese in place of feta. 1 2 1⁄ 2 1⁄ 8 1⁄ 8

small red grapefruit tablespoons extra-virgin olive oil teaspoon sugar Fresh fruit and delicate teaspoon salt greens perk teaspoon black pepper up robust

meals.


extras

Endive and Watercress Salad Hands-on: 24 min. Total: 24 min.

Glorious produce works fresh magic in this salad, adding color, crunch, and contrast. Smoky bacon, tangy Dijon mustard, and maple syrup cut the bitter and peppery notes of the lettuces.

ENTRÉE PAIRINGS MUSHROOM LASAGNA ROASTED CAULIFLOWER SOUP CHICKEN WITH OLIVES AND LEMONS

4 3 1⁄ 2 2 2 1 1⁄ 4 1⁄ 4 1 4 3 1

center-cut bacon slices tablespoons extra-virgin olive oil tablespoons cider vinegar tablespoons maple syrup teaspoon Dijon mustard teaspoon kosher salt teaspoon freshly ground black pepper garlic clove, minced cups (1⁄2-inch) diagonally cut Belgian endive cups chopped radicchio cup trimmed watercress

Heat a medium nonstick skillet over medium heat. Add bacon; cook until crisp. Remove bacon, reserving 2 teaspoons drippings; coarsely chop bacon. Combine reserved drippings, oil, and next 6 ingredients (through garlic) in a large bowl, stirring with a whisk. Add remaining ingredients; toss well. Sprinkle with bacon. SERVES 6 (serving size: about 11⁄4 cups) CALORIES 108; FAT 8.2g (sat 1.6g, mono 4.9g, poly 0.8g); PROTEIN 2.1g; CARB 7.5g; FIBER 1.9g; CHOL 5mg; IRON 0.3mg; SODIUM 195mg; CALC 25mg


extras

Steamed Green Beans WITH LEMON-MINT DRESSING Tarragon or basil would be equally delicious. If desired, top with a bit of fresh lemon rind for a little extra zing. 1 pound green beans, trimmed 2 tablespoons finely chopped fresh mint leaves 1 tablespoon minced shallots 2 tablespoons fresh lemon juice 1⁄ 1 2 tablespoons extra-virgin olive oil 1⁄ 4 teaspoon salt 1⁄ 4 teaspoon freshly ground black pepper 1. Steam green beans 4 minutes or

until crisp-tender; drain. 2. Combine mint and remaining ingredients in a large bowl, and stir with a whisk. Add green beans to bowl, and toss to coat. SERVES 4 (serving size: about 1 cup) CALORIES 84; FAT 5.3g (sat 0.8g, mono 3.7g, poly 0.7g); PROTEIN 2.2g; CARB 9.1g; FIBER 3.3g; CHOL 0mg; IRON 1.3mg; SODIUM 155mg; CALC 46mg

Serve with a slow-cooker meal such as Sauerbraten (page 60).

VA R I AT I O N S

red pepper & pesto (serving size: 1 1⁄4 cups)

SERVES 4 CALORIES 153; FAT 10.6g (sat 1.4g); SODIUM 234mg

Place jelly-roll pan on bottom oven rack. Preheat to 450°. Combine 1 pound green beans, 1 sliced red bell pepper, 1 tablespoon olive oil, and 1⁄4 teaspoon salt; spread on pan. Bake 8 minutes, stirring after 4 minutes. Pulse 1 1⁄ 2 cup parsley, ⁄4 cup unsalted pistachios, 1 tablespoon water, 1 tablespoon olive oil, 2 teaspoons lemon juice, 1⁄8 teaspoon salt, and 1 garlic clove in food processor. Toss with bean mixture.

ginger-sesame

stewed tomatoes & spices

SERVES 4 (serving size: about 1 cup) CALORIES 104; FAT 6.6g (sat 1g); SODIUM 231mg

SERVES 4 (serving size: 1 cup) CALORIES 92; FAT 4g (sat 0.6g); SODIUM 253mg

Heat a skillet over medium-high heat. Add 1 tablespoon sesame oil. Add 1 pound green beans; cook 7 minutes or until beans begin to brown. Combine 1 tablespoon toasted sesame seeds, 1 tablespoon minced peeled fresh ginger, 1 tablespoon tahini, 5 teaspoons lowersodium soy sauce, 1 tablespoon water, and 1 tablespoon lime juice in a bowl. Add mixture to pan. Cook 1 minute; toss to coat.

Heat a skillet over medium-high heat. Add 1 tablespoon olive oil. Add 1 cup chopped onion and 1 pound green beans; cook 5 minutes. Stir in 11⁄2 teaspoons ground cumin, 1 teaspoon dried marjoram, 1⁄ 2 teaspoon ground allspice, and 4 sliced garlic cloves. Add 2 cups chopped tomato and 1⁄3 cup water; cook 9 minutes. Stir in 1⁄2 teaspoon kosher salt and 1⁄4 teaspoon black pepper.

C O O K I N G L I G H T 93


Metric Equivalents The information in the following charts is provided to help cooks outside the United States successfully use the recipes in this book. All equivalents are approximate. COOKING/ OVEN TEMPER ATURES FAHRENHEIT

0° C

68° F

20° C

212° F

100° C

325° F

160° C

3

350° F

180° C

4

ROOM TEMPERATURE BOIL WATER BAKE

GAS MARK

CELSIUS

32° F

FREEZE WATER

LIQUID INGREDIENTS BY VOLUME 1⁄ 4 tsp

=

1 ml

1⁄ 2 tsp

=

2 ml

1 tsp

=

5 ml

3 tsp = 1 Tbsp

375° F

190° C

5

400° F

200° C

6

425° F

220° C

7

450° F

230° C

8 Grill

BROIL

=

1⁄ 2 fl oz

=

15 ml

2 Tbsp

=

1⁄ 8 cup

=

1 fl oz

=

30 ml

4 Tbsp

=

1

⁄4 cup

=

2 fl oz

=

60 ml

5 1⁄3 Tbsp

=

1⁄ 3 cup

=

3 fl oz

=

80 ml

8 Tbsp

=

1⁄ 2 cup

=

4 fl oz

=

120 ml

10 2⁄3 Tbsp

=

2⁄ 3 cup

=

5 fl oz

=

160 ml

12 Tbsp

=

3⁄ 4 cup

=

6 fl oz

=

180 ml

16 Tbsp

=

1 cup

=

8 fl oz

=

240 ml

1 pt

=

2 cups

=

16 fl oz

=

480 ml

1 qt

=

4 cups

= 32 fl oz

=

960 ml

33 fl oz =

1,000 ml

= 1l

E Q U I VA L E N T S F O R D I F F E R E N T T Y P E S O F I N G R E D I E N T S S TA N DA R D CU P

94 C O O K I N G L I G H T

FINE POWDER

GRAIN

GRANULAR

LIQUID SOLIDS

LIQUID

(e.g., flour)

(e.g., rice)

(e.g., sugar)

(e.g., butter)

(e.g., milk)

1

140g

150g

190g

200g

240 ml

3⁄ 4

105g

113g

143g

150g

180 ml

2⁄ 3

93g

100g

125g

133g

160 ml

1⁄ 2

70g

75g

95g

100g

120 ml

1⁄ 3

47g

50g

63g

67g

80 ml

1⁄ 4

35g

38g

48g

50g

60 ml

1⁄ 8

18g

19g

24g

25g

30 ml

DRY INGREDIENTS BY WEIGHT

LENGTH

To convert ounces to grams, multiply the number of ounces by 30.

To convert inches to centimeters, multiply the number of inches by 2.5.

1 oz

=

1⁄ 16 lb

=

30g

1 in =

4 oz

=

1⁄ 4 lb

=

120g

6 in = 1⁄2 ft

= 15 cm

8 oz

=

1⁄ 2 lb

=

240g

12 in =

= 30 cm

12 oz

=

3⁄ 4 lb

=

360g

36 in = 3 ft = 1 yd = 90 cm

16 oz

=

1 lb

=

480g

40 in =

2.5 cm

1 ft

100 cm = 1 m


Nutritional Analysis HOW TO USE IT AND WHY

Glance at the end of any Cooking Light recipe, and you’ll see how committed we are to helping you make the best of today’s light cooking. Our nutrition experts, food editors, and Test Kitchen staff use the latest research and data, along with a computer system that analyzes every ingredient, to give you authoritative dietary detail that you won’t find in any other epicurean magazine. We go to great lengths to show you how our

recipes fit into your healthful eating plan. If you’re trying to lose weight, the calorie and fat figures will probably help most. But if you’re keeping a close eye on the sodium, cholesterol, and saturated fat in your diet, we provide those numbers, too. And because many women don’t get enough iron or calcium, we can help you there. Finally, there’s a fiber analysis to help you make sure that you get enough roughage.

WHAT IT MEANS AND HOW WE GET THERE

Besides the calories, protein, fat, fiber, iron, and sodium we list at the end of each recipe, there are a few things we abbreviate for space. • sat saturated fat

• mono monounsaturated fat

• poly polyunsaturated fat

• carb carbohydrates

• chol cholesterol

• calc calcium

• g gram

• mg milligram

We get numbers for those categories based on a few assumptions: • When we give a range for an ingredient (3 to 31⁄2 cups flour, for instance), we calculate the lesser amount. • Some alcohol calories evaporate during heating; we reflect that. • Only the amount of marinade absorbed by the food is calculated.

Y O U R D A I LY N U T R I T I O N G U I D E WOMEN

WOMEN

MEN

MEN

ages 25 to 50

over 50

ages 25 to 50

over 50

CALORIES

2,000

2,000*

2,700

2,500

PROTEIN

50g

50g

63g

60g

FAT

65g*

65g*

88g*

83g*

SATURATED FAT

20g*

20g*

27g*

25g*

CARBOHYDRATES

304g

304g

410g

375g

FIBER

25g to 35g

25g to 35g

25g to 35g

25g to 35g

CHOLESTEROL

300mg*

300mg*

300mg*

300mg*

IRON

18mg

8mg

8mg

8mg

SODIUM

2,300mg*

1,500mg*

2,300mg*

1,500mg*

CALCIUM

1,000mg

1,200mg

1,000mg

1,000mg

Calorie requirements vary according to your gender, size, weight, and level of physical activity. his chart is a good general guide for healthy adults. Additional nutrients are needed during some stages of life. For example, children’s calorie and protein needs are based on their height and

vary greatly as they grow. Teenagers require less protein but need more calcium and slightly more iron than adults. Pregnant or breast-feeding women need more protein, calories, and calcium. he need for iron increases during pregnancy but returns to normal after delivery.

*OR LESS , FOR OPTIMUM HEALTH TH E N UTRITI ONAL VALU ES USED I N OU R CALCU L ATI ONS EITH ER COM E FROM A COM PUTER PROGR AM PRODUCED BY COM PUTRITI ON I N C ., TH E FOOD PROCESSOR , VERSI ON 7.5 ( ESHA RESEARCH ), OR ARE PROVI DED BY FOOD MAN U FACTU RERS .

C O O K I N G L I G H T 95


recipe index

BREADS 90 90 86 89 90 91 90 90 90 90 90 89

Caraway Breadsticks Chocolate–Sea Salt Breadsticks Flufy Buttermilk Drop Biscuits Goat Cheese Crostini Herbed Breadsticks Herbed Corn Muins Honey-Almond Breadsticks Orange-Honey Breadsticks Parm and Pepper Breadsticks Pesto Breadsticks Spicy-Sweet Five-Spice Breadsticks Zucchini Mini Muins

Pork & Lamb Strata 56 Pork Carnitas

Poultry Enchiladas

MAIN DISHES Beef 25 19 71 55 61 67 60 81

Baked Italian-Style Cauliflower Beef and Black Bean Enchiladas Beef and Broccoli Bowl Beef Pot Roast with Turnip Greens Curried Beef Short Ribs Mongolian Beef Sauerbraten Simmered Cabbage with Beef, Shan Style 55 Slow-Simmered Meat Sauce with Pasta 30 Tex-Mex Rice Bowl

Fish & Shellfish 30 76 26 64 29

Cod with Fennel and Orange Halibut and Shrimp with Minted Broth Lemon Pepper Shrimp Scampi Shrimp and Broccoli Stir-Fry Shrimp Fettuccine with Spinach and Parmesan 68 Shrimp Fried Rice

Pasta & Grains 77 Asparagus and Lemon Risotto 12 Butternut-Kale Lasagna 22 Cavatappi with Browned Brussels Sprouts and Buttery Breadcrumbs 11 Cheesy Pasta Bake 25 Cheesy Penne with Broccoli 15 Classic Light Bolognese Lasagna 82 “Farrotto” with Butternut, Gruyère, and Hazelnuts 24 Fettuccine with Edamame, Mint, and Pecorino 64 Indonesian Stir-Fried Noodles 26 Linguine with Spinach-Herb Pesto 9 Mushroom Lasagna 16 Penne Rigate with Spicy Sausage and Zucchini in Tomato Cream Sauce 22 Penne with Herbs, Tomatoes, and Peas 12 Poblano Mac and Cheese 77 Pumpkin-Shiitake Risotto with Pancetta and Pine Nuts 96 C O O K I N G L I G H T

Tomato Sauce

Sauce 74 Easy Coq au Vin

68 Sweet-Spicy Chicken and Vegetable Stir-Fry 64 Szechuan Chicken Stir-Fry 8 Tortilla Chip Chicken Casserole

Vegetarian 15 8

Artichoke and Goat Cheese Strata Cheesy Brown Rice Gratin with Zucchini and Eggplant 29 Chickpea Curry with Basmati Rice 71 Tempeh and Broccolini Stir-Fry

SALADS 89 Beet-Citrus Salad with Pistachios 92 Endive and Watercress Salad with Bacon-Cider Dressing 91 Grapefruit, Walnut, and Feta Salad 91 Shaved Carrot and Zucchini Salad

SIDES 68 93 89 93 52 86 93 86 93 86

Double-Sesame Rice Ginger-Sesame Green Beans Greek Salad Cucumbers Green Beans with Stewed Tomatoes and Spices Jalapeño-Lime Slaw Moroccan-Spiced Baby Carrots Red Pepper and Pesto Green Beans Sautéed Snap Peas with Ricotta Salata and Mint Steamed Green Beans with Lemon-Mint Dressing Tequila Slaw with Lime and Cilantro

49 Beef and Guinness Stew 38 Bison Chili with Chickpeas and Acorn Squash 83 Black-Eyed Peas and Cornmeal Dumplings 52 Brazilian Feijoada 46 Chicken and Chorizo Stew 38 Chicken and Sausage Stew 46 Chicken–Matzo Ball Soup 45 Chicken-Udon Soup 60 Chickpea Chili 42 French Onion Soup 41 Halibut and Chorizo Stew with Garlic Toasts 34 Loaded Potato Soup 34 Peanut Chicken Noodle Soup 37 Poblano–Turkey Sausage Chili 37 Quick Seafood Stew 49 Ramen Noodle Bowl 39 Roasted Cauliflower Soup 59 Spicy Chicken Stew 41 Thai Chicken Soup 42 Tomato-Basil Soup with Asiago Crostini 45 Tortilla Meatball Soup 34 Tuscan White Bean Soup with Escarole


Cooking Light Special Edition USA - September 2018  
Cooking Light Special Edition USA - September 2018