Sides
SAUTÉED SUGAR SNAP PEAS WITH LEMON AND MINT 
Hands-on: 12 minutes Total: 12 minutes Serves 4
Mint adds a fresh finish to this side dish, but fresh chopped thyme or oregano leaves will also pair well with the snap peas. The onions and rind are added at the end so they won’t burn.
4 teaspoons olive oil
¾ pound sugar snap peas, trimmed
¼ teaspoon kosher salt
¼ teaspoon crushed red pepper
2 green onions (green and light green parts only), thinly sliced
½ teaspoon grated lemon rind
2 teaspoons chopped fresh mint
1. Heat a large skillet over medium-high heat. Add 2 teaspoons of the oil to the pan; swirl to coat.
2. Add half of the snap peas, ⅛ teaspoon of the salt, and ⅛ teaspoon of the pepper to the pan; sauté 1½ minutes, stirring and tossing constantly.
3. Add half of the onions to the pan; sauté 1 more minute or until the peas are crisp-tender. Toss in ¼ teaspoon of the rind, and remove from the pan. Repeat the procedure with the remaining oil, peas, salt, pepper, onions, and rind. Garnish with the mint.
(Serving Size: ¾ cup): CALORIES 44; FAT 2.3g (sat 0.3g, mono 1.6g, poly 0.2g); PROTEIN 1g; CARB 4g; FIBER 1g; SUGARS 6g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 80mg; CALC 30mg
When Sautéing Vegetables, small, thin vegetables work best. If you have large or thick vegetables, cut them into smaller pieces so they can cook quickly and thoroughly. And be sure you don’t overcrowd the pan. As soon as the vegetables hit the pan surface, the temperature will fall; if there are too many vegetables, the temperature will drop too much and moisture will be trapped, causing the vegetables to steam rather than sauté. Stirring and tossing keeps the food moving and helps maintain even, high heat. The motion also allows the juices to quickly evaporate so the food cooks in dry heat.
GRILLED EGGPLANT WITH MOROCCAN SPICES
Hands-on: 35 minutes Total: 1 hour, 45 minutes Serves 6
You can paint slices of eggplant with olive oil and grill them over coals for this French-Moroccan dish. The only trick is to cook the eggplant over a gentle fire, so the texture is soft and creamy. Alternatively, you may cook it on a stovetop grill, baked, or pan-fried. Be sure to let the eggplant marinate in the sauce for at least an hour.
1 teaspoon coriander seeds
1 teaspoon cumin seeds
½ teaspoon freshly ground black pepper
Dash of ground red pepper
Dash of ground cinnamon
¾ cup plain low-fat yogurt
2 tablespoons extra-virgin olive oil
1 tablespoon chopped fresh mint
1 tablespoon chopped fresh flat-leaf parsley
2 (1-pound) eggplants
Cooking spray
⅜ teaspoon kosher salt
Mint leaves
1. Preheat the grill to medium heat.
2. Combine the coriander and cumin seeds in a small skillet over medium heat; cook 1½ minutes or until toasted. Combine the coriander mixture, black pepper, red pepper, and cinnamon in a small bowl. Place the spice mixture in a spice grinder; process until finely ground (you can also crush with a mortar and pestle). Combine ½ teaspoon spice mixture, yogurt, 1 tablespoon of the oil, mint, and parsley in a small bowl, stirring with a whisk.
3. Partially peel the eggplant lengthwise with a vegetable peeler, leaving long stripes. Cut the eggplants crosswise into ½-inch-thick slices; lightly coat with cooking spray. Sprinkle evenly with the remaining spice mixture, pressing to adhere. Arrange the eggplant on a grill rack coated with cooking spray; grill 5 minutes on each side or until just tender. Place the eggplant on a platter; cool to room temperature. Spread the yogurt mixture evenly over the eggplant. Cover with foil, and let stand at room temperature at least 1 hour. Drizzle with the remaining 1 tablespoon oil. Sprinkle with the salt and mint.
(Serving Size: about 3 eggplant slices): CALORIES 100; FAT 5.5g (sat 1g, mono 3.5g, poly 0.6g); PROTEIN 3g; CARB 11g; FIBER 5g; SUGARS 6g (est. added sugars 0g); CHOL 2mg; IRON 1mg; SODIUM 146mg; CALCIUM 78mg
SWEET AND SOUR ROASTED NAPA CABBAGE WEDGES
Hands-on: 6 minutes Total: 21 minutes Serves 4
Caramelizing cabbage under the broiler draws out its natural sugars and deepens the flavor of the glaze. Preheat the roasting pan to jump-start the browning process.
2 tablespoons olive oil
2 tablespoons cider vinegar
1 tablespoon brown sugar
1 teaspoon whole-grain Dijon mustard
1 teaspoon grated garlic
¼ teaspoon salt
½ teaspoon freshly ground black pepper
1 head napa (Chinese) cabbage, cut lengthwise into quarters
Cooking spray
1. Place a large roasting pan in the oven. Preheat the oven and pan to 450°F.
2. Combine the first 7 ingredients in a small bowl.
3. Coat the cut sides of the cabbage with cooking spray. Place the cabbage, cut sides down, on the preheated pan; bake at 450°F for 6 minutes. Turn the cabbage onto the other cut side; bake an additional 6 minutes. Remove the pan from the oven. Heat the broiler to high. Brush the cabbage evenly with the oil mixture; broil 3 minutes or until browned and caramelized.
(Serving Size: 1 wedge): CALORIES 95; FAT 6.8g (sat 0.9g, mono 4.9g, poly 0.7g); PROTEIN 2g; CARB 6g; FIBER 2g; SUGARS 4g (est. added sugars 2g); CHOL 0mg; IRON 0mg; SODIUM 194mg; CALC 64mg
Cabbage adds color, crunch, and pungent flavor to dishes when raw, but softens, mellows, and sweetens when cooked. It’s in season in late spring through the summer. Look for a firm head that seems heavy for its size and doesn’t appear dry or cracked. Store it whole in a produce bag in the coldest part of your refrigerator; it’ll keep for up to 2 weeks. Once cut though, it remains usable for only a few days.
TEQUILA SLAW WITH LIME AND CILANTRO
Hands-on: 5 minutes Total: 5 minutes Serves 6
Grab a bag of packaged coleslaw mix, and you’ve saved 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.
¼ cup canola mayonnaise (such as Hellmann’s)
3 tablespoons fresh lime juice
1 tablespoon silver tequila
2 teaspoons sugar
¼ teaspoon kosher salt
⅓ cup thinly sliced green onions
¼ cup chopped fresh cilantro
1 (14-ounce) package coleslaw
Whisk together the first 5 ingredients in a large bowl. Add the remaining ingredients; toss.
(Serving Size: about ⅔ cup): CALORIES 59; FAT 2.5g (sat 0g, mono 1.6g, poly 0.9g); PROTEIN 1g; CARB 6g; FIBER 2g; SUGARS 4g (est. added sugars 1g); CHOL 0mg; IRON 0mg; SODIUM 173mg; CALCIUM 37mg
GRATED CARROT SALAD
Hands-on: 20 minutes Total: 1 hour, 20 minutes Serves 6
Other possible herbs to sprinkle are dill, tarragon, and chervil. To make the salad more of a meal, garnish with thin slices of dry-cured ham or prosciutto, some watercress, and a hard-cooked egg. For the best texture, cut the carrots by hand with a mandoline, or with the julienne disk of a food processor.
2 pounds medium-sized carrots, peeled
⅜ teaspoon kosher salt
1½ teaspoons grated lemon rind
2 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
Dash of ground red pepper
2 garlic cloves, grated
¼ cup extra-virgin olive oil
¼ teaspoon freshly ground black pepper
2 tablespoons thinly sliced fresh chives
Chopped fresh parsley (optional)
1. Cut the carrots into a fine julienne with the julienne blade of a mandoline or a sharp knife. Place the carrots in a bowl; refrigerate until ready to use.
2. One hour before serving, sprinkle the carrots with ¼ teaspoon salt. Combine the rind, juice, Dijon mustard, red pepper, and garlic in a small bowl, stirring with a whisk. Gradually add the oil, stirring constantly with a whisk. Stir in the remaining ⅛ teaspoon salt and black pepper. Add half of the vinaigrette to the carrot mixture; toss to coat. Let stand 1 hour. Add the remaining vinaigrette to the carrot mixture; toss to coat. Sprinkle with the chives and, if desired, parsley.
(Serving Size: about 1⅓ cups): CALORIES 146; FAT 9.4g (sat 1.3g, mono 6.6g, poly 1.1g); PROTEIN 2g; CARB 16g; FIBER 4g; SUGARS 7g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 245mg; CALCIUM 54mg
RIPE SUMMER TOMATO GRATIN WITH BASIL
Hands-on: 12 minutes Total: 50 minutes Serves 8
Ripe tomatoes and basil are baked together and topped with garlicky breadcrumbs for a savory take on a fruit crumble. Take care not to cook the tomatoes too long: This dish tastes best if they are still a bit firm. Garnish, if you can, with basil leaves of different shapes and colors, both green and purple.
2 (1-ounce) slices whole-grain bread
6 tablespoons extra-virgin olive oil
2 tablespoons finely chopped fresh flat-leaf parsley
1 teaspoon finely chopped fresh thyme
⅜ teaspoon kosher salt
⅜ teaspoon freshly ground black pepper
1 ounce vegetarian Parmesan cheese, grated (about ¼ cup)
4 pounds sweet ripe tomatoes, mixed colors if possible
¼ cup torn basil leaves
1 tablespoon red wine vinegar
3 garlic cloves, minced
1 large shallot, finely diced
2 tablespoons small basil leaves (optional)
1. Preheat the oven to 400°F.
2. Tear the bread with your hands to form coarse crumbs; spread in an even layer on a baking sheet. Bake at 400°F for 3 minutes or until lightly toasted. Combine the breadcrumbs, 2 tablespoons of the oil, parsley, thyme, ⅛ teaspoon of the salt, ⅛ teaspoon of the pepper, and the Parmesan cheese in a bowl.
3. Cut the tomatoes into ½-inch-thick slices. Place the tomatoes in a shallow dish; sprinkle with the remaining ¼ teaspoon salt and the remaining ¼ teaspoon pepper. Add the remaining ¼ cup oil, torn basil, vinegar, garlic, and shallots; toss gently to coat.
4. Arrange the tomato slices in a shallow 3- to 4-quart glass or ceramic baking dish. Pour any of the remaining liquid from the bowl over the tomatoes. Bake at 400°F for 15 minutes (tomatoes should still be firm). Sprinkle the breadcrumb mixture evenly over the tomatoes. Bake at 400°F for 10 minutes or until the breadcrumbs are golden. Remove the dish from the oven; let stand 10 minutes before serving. Garnish with small basil leaves, if desired.
(Serving Size: about ¾ cup): CALORIES 169; FAT 11.8g (sat 2g, mono 7.5g, poly 1.4g); PROTEIN 4g; CARB 13g; FIBER 3g; SUGARS 7g (est. added sugars 0g); CHOL 3mg; IRON 1mg; SODIUM 165mg; CALCIUM 81mg
Fresh Tomatoes are one of summer’s most perfect offerings. Be sure to seek out local tomatoes, as their flavor truly is unrivaled by anything found in the supermarket. When buying, look for tomatoes with bright, shiny skin and firm flesh that yields slightly when you gently press with your finger. Never store tomatoes in the refrigerator. The cold temperature destroys the flavor and makes the texture mealy. They’re best stored at room temperature out of direct sunlight.
PESTO POTATO SALAD
Hands-on: 20 minutes Total: 32 minutes Serves 6
We start with a pot of cold water, and then add a tablespoon of vinegar to help the potatoes hold their shape. To make this ahead, complete steps 1 and 2, and refrigerate. Toss together the arugula mixture just before serving.
1½ pounds fingerling potatoes, cut into ¾-inch slices
2 tablespoons white wine vinegar
1 cup basil leaves
½ cup chopped fresh parsley
1½ ounces vegetarian Parmesan cheese, shaved (about 6 tablespoons)
2 tablespoons plain 2% reduced-fat Greek yogurt
1½ tablespoons olive oil mayonnaise (such as Hellmann’s)
1 tablespoon roasted, salted sunflower seed kernels
1 tablespoon water
2½ teaspoons fresh lemon juice
⅜ teaspoon kosher salt
1 garlic clove, crushed
1 tablespoon olive oil
2 cups baby arugula
1 cup cherry tomatoes, halved
2 tablespoons chopped fresh dill
1. Place the potatoes in a saucepan; cover with cold water to 2 inches above the potatoes. Add 1 tablespoon vinegar. Bring to a boil; reduce the heat, and simmer 10 minutes or until tender. Drain; let stand 10 minutes.
2. Place the basil, parsley, 1 ounce of the cheese, yogurt, mayonnaise, sunflower seeds, remaining 1 tablespoon vinegar, 1 tablespoon water, 1½ teaspoons of the juice, salt, and garlic in a food processor; pulse 8 to 10 times or until smooth. Place the potatoes in a medium bowl. Add the pesto; toss to coat.
3. Combine the remaining 1 teaspoon lemon juice and oil in a medium bowl, stirring with a whisk. Add the arugula, tomatoes, and remaining 0.5 ounce cheese; toss to coat. Place the salad on each of 6 plates. Top each salad with the potato mixture. Sprinkle evenly with the dill.
(Serving Size: about ½ cup salad and ½ cup potato mixture): CALORIES 174; FAT 7.9g (sat 1.9g, mono 2.7g, poly 2.3g); PROTEIN 6g; CARB 21g; FIBER 3g; SUGARS 3g (est. added sugars 0g); CHOL 8mg; IRON 2mg; SODIUM 238mg; CALCIUM 138mg
ROASTED POTATO SALAD WITH CREAMY DIJON VINAIGRETTE
Hands-on: 10 minutes Total: 40 minutes Serves 8
Here’s a new twist on potato salad—a warm dish of golden-brown potato wedges with a creamy-tangy dressing drizzled on top. You can also serve it at room temperature.
2 pounds Yukon gold potatoes, cut into wedges
3 tablespoons extra-virgin olive oil
2 tablespoons sliced garlic
1 teaspoon minced fresh thyme
¾ teaspoon kosher salt
¾ teaspoon freshly ground black pepper
1½ tablespoons white wine vinegar
2 tablespoons minced shallots
2 teaspoons Dijon mustard
1½ teaspoons chopped fresh tarragon
1. Place a large heavy baking sheet in the oven. Preheat the oven to 400°F. (Do not remove the pan while the oven preheats.)
2. Combine the potatoes, 1½ tablespoons of the oil, garlic, and thyme in a medium bowl; toss to coat. Arrange the potato mixture on the preheated baking sheet, and sprinkle with ½ teaspoon each of the salt and black pepper. Bake at 400°F for 30 minutes or until browned and tender, turning after 20 minutes.
3. Combine the remaining 1½ tablespoons oil, remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, vinegar, shallots, Dijon mustard, and tarragon in a small bowl, stirring well with a whisk. Drizzle the dressing over the potatoes.
(Serving Size: about ¾ cup potatoes and about 2 teaspoons dressing): CALORIES 145; FAT 5.1g (sat 0.7g, mono 3.7g, poly 0.5g); PROTEIN 3g; CARB 22g; FIBER 2g; SUGARS 0g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 218mg; CALCIUM 7mg
Roasting Vegetables
1. Few techniques do as much as roasting to build big intense flavors with so little effort. This simple cooking method causes the water in the vegetables to evaporate, concentrating the natural sugars and creating a beautiful browned crust. Cut the vegetables in uniform, bite-sized pieces so they’ll cook evenly.
2. Toss the vegetables in a little oil or butter along with your seasonings. They should be evenly coated but not dripping in oil. This imparts rich flavor but also helps the vegetables crisp up.
3. Be sure to spread the vegetables in a single layer in the pan. Vegetables need air circulation to draw out as much moisture as possible. If the pan is too crowded, moisture can get trapped, making the vegetables soggy. Preheating the pan in the oven gives the vegetables a jump start on cooking.
THREE-BEAN SALAD
Hands-on: 40 minutes Total: 1 hour Serves 6
Canned beans may be a busy cook’s best friend, and dried beans a healthy staple, but for a short seasonal window, fresh shelling beans, like the chickpeas called for in this recipe, offer a glorious middle ground. They cook much quicker than dried, and their flavor and texture are superior to canned. Try fresh chickpeas in this vibrant salad, where they combine with edamame (conveniently bought shelled and frozen) and slender haricots verts for a lovely summer side.
1 medium-sized red bell pepper
¾ cup frozen shelled edamame (green soybeans), thawed
8 ounces haricots verts, trimmed
1½ cups cooked, shelled fresh chickpeas (garbanzo beans)
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
¼ cup minced shallots
3 tablespoons flat-leaf parsley leaves
1½ tablespoons oregano leaves
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
1 tablespoon extra-virgin olive oil
1. Preheat the broiler to high.
2. Cut the bell pepper in half lengthwise; discard the seeds and membranes. Place the pepper halves, skin sides up, on a foil-lined baking sheet; flatten with your hand. Broil for 10 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and chop.
3. Cook the edamame and haricots verts in boiling water for 4 minutes; rinse with cold water, and drain.
4. Combine the bell pepper, edamame mixture, chickpeas, salt, and pepper in a medium bowl. Combine the shallots and remaining ingredients, stirring well with a whisk. Drizzle the dressing over the bean mixture; toss.
(Serving Size: about ⅔ cup): CALORIES 255; FAT 6.3g (sat 0.7g, mono 2.5g, poly 1.6g); PROTEIN 13g; CARB 38g; FIBER 11g; SUGARS 8g (est. added sugars 0g); CHOL 0mg; IRON 4mg; SODIUM 244mg; CALCIUM 89mg
TAHIREE VEGETABLE AND RICE CASSEROLE
Hands-on: 15 minutes Total: 55 minutes Serves 16
This ancient dish traces its roots to India’s Kayastha community, who developed it as a unique variation of biryani. In tahiree, rice and other elements cook together, while biryani rice is cooked separately, and then layered with meat and vegetables. Toasting the rice draws out its fragrance and adds nuttiness. Garam masala goes in at the end so it doesn’t get bitter.
¼ cup canola oil
2 teaspoons cumin seeds
½ teaspoon whole peppercorns
½ teaspoon cracked peppercorns
½ teaspoon coriander seeds
9 cardamom pods
6 whole cloves
3 bay leaves
3 dried red chiles de arbol
1 large onion, halved and thinly sliced
2 teaspoons kosher salt
1¼ pounds cauliflower florets (about ½ large head)
2 large red potatoes, cut into 1-inch cubes
1 (12-ounce) sweet potato, cut into ½-inch cubes
1 teaspoon ground turmeric
2 cups basmati rice
1 cup frozen petite green peas
4 cups water
1 teaspoon roasted ground cumin
½ teaspoon garam masala
Combine the first 9 ingredients in a large Dutch oven over medium-high heat; cook, stirring frequently, about 2½ minutes or until the cumin seeds brown. Add the onion and 1 teaspoon of the salt; sauté 2 minutes. Stir in the cauliflower, potatoes, and turmeric; reduce the heat to medium, and cook 1 minute. Add the rice; cook 1 minute, stirring occasionally. Stir in the peas and 4 cups water. Bring to a boil; reduce the heat to low. Stir in the ground cumin, garam masala, and remaining 1 teaspoon salt; cover and cook 20 minutes. Turn off the heat; let stand 5 minutes. Fluff and serve immediately.
(Serving Size: 1 cup): CALORIES 172; FAT 3.8g (sat 0.3g, mono 2.2g, poly 1g); PROTEIN 4g; CARB 31g; FIBER 3g; SUGARS 3g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 279mg; CALCIUM 32mg
SUPER SAVORY WILD RICE PILAF
Hands-on: 30 minutes Total: 1 hour, 40 minutes Serves 10
This twist on a traditional rice pilaf uses a mix of wild rice and long-grain brown rice. Be sure to use long-grain rice, as the firm grains stay distinct and separate after cooking, which makes them ideal for pilafs.
3 tablespoons butter
3 cups finely chopped onion
6 garlic cloves, minced
1½ cups uncooked wild rice
1 cup uncooked long-grain brown rice
1½ tablespoons chopped fresh thyme
4 cups unsalted vegetable stock
1 teaspoon kosher salt
1 teaspoon freshly ground black pepper
2 bay leaves
½ cup chopped fresh flat-leaf parsley
Melt the butter in a large Dutch oven over medium-low heat. Add the onion; cook 8 minutes. Add the garlic; cook 4 minutes, stirring occasionally. Increase the heat to medium-high. Add the rices and thyme; cook 1 minute, stirring frequently. Stir in the stock, salt, pepper, and bay leaves; bring to a boil. Reduce the heat to low, cover, and simmer 1 hour or until the rice is tender (do not stir). Remove the pan from the heat; let stand 10 minutes. Remove the bay leaves; discard. Fluff the rice mixture with a fork. Sprinkle with the parsley.
(Serving Size: about ⅔ cup): CALORIES 217; FAT 4.4g (sat 2.4g, mono 1.2g, poly 0.5g); PROTEIN 7g; CARB 39g; FIBER 3g; SUGARS 3g (est. added sugars 0g); CHOL 9mg; IRON 1mg; SODIUM 325mg; CALCIUM 31mg