CHAPTER 5
Finish and Serve
Build a casserole, marinate meats, and get the soup simmering when you have time; then bake, grill, or reheat for impressive weeknight mains without the hassle.
Beer-Braised Chicken Thighs with Cremini Mushrooms
Hands-on: 20 min.
Total: 38 min.
A wide skillet and less liquid allow for a relatively short, intense braise; this one is less than 20 minutes, compared to many hour-long versions.
6 ounces uncooked no-yolk egg noodles
3½ tablespoons all-purpose flour, divided
2 teaspoons chopped fresh thyme
¼ teaspoon paprika
4 (6-ounce) bone-in chicken thighs, skinned
½ teaspoon kosher salt, divided
1 tablespoon extra-virgin olive oil
1 cup chopped onion
1 (8-ounce) package cremini mushrooms, halved
¾ cup dark porter beer
¾ cup unsalted chicken stock (such as Swanson)
2 teaspoons Worcestershire sauce
½ teaspoon freshly ground black pepper
¼ cup chopped fresh flat-leaf parsley
1. Cook egg noodles according to package directions, omitting salt and fat; drain.
2. Combine 3 tablespoons flour, thyme, and paprika in a large zip-top plastic bag. Sprinkle chicken with ¼ teaspoon salt. Add chicken to bag; seal. Turn to coat.
3. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Remove chicken from flour mixture; discard flour mixture. Add chicken to pan; cook 4 minutes or until browned. Turn chicken; cook 2 minutes. Remove chicken from pan (chicken will not be cooked through). Add onion and mushrooms to pan; cook 5 minutes or until mushrooms are browned, stirring occasionally. Stir in remaining 1½ teaspoons flour, remaining ¼ teaspoon salt, beer, stock, Worcestershire sauce, and pepper. Bring to a boil; cook 2 minutes. Return chicken to pan. Reduce heat and cook, partially covered, 15 minutes or until chicken is done. Sprinkle with parsley. Serve with noodles.
SERVES 4 (serving size: 1 chicken thigh, ½ cup sauce, and ½ cup noodles)
CALORIES 475; FAT 11.1g (sat 2.3g, mono 4.9g, poly 2.1g); PROTEIN 43g; CARB 45g; FIBER 4g; SUGARS 4g (est. added sugars 2g); CHOL 162mg; IRON 4mg; SODIUM 474mg; CALC 42mg
SERVE WITH
Parsley-Fennel Salad with Mustard Vinaigrette
Hands-on: 7 min.
Total: 7 min.
2 cups baby arugula
¾ cup packed fresh flat-leaf parsley leaves
1 medium fennel bulb, cored and thinly sliced
2 tablespoons olive oil
2 teaspoons white wine vinegar
1 teaspoon Dijon mustard
¼ teaspoon kosher salt
¼ teaspoon black pepper
Dash of sugar
1. Combine the first 3 ingredients in a large bowl. Combine oil and remaining ingredients in a small bowl; add to arugula mixture. Toss.
SERVES 4 (serving size: about 1 cup)
CALORIES 86; FAT 7g (sat 1g, mono 5g, poly 1g); PROTEIN 1g; CARB 6g; FIBER 2g; SUGARS 2g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 190mg; CALC 61mg
TO MAKE AHEAD
Chicken thighs won’t dry out when reheated—great for a make-ahead meal. Cook the pasta a couple of days ahead, drain, toss with 1 teaspoon oil, and refrigerate in an airtight plastic container. Cook the chicken and mushroom mixture, and refrigerate separately. Before serving, reheat the chicken in a covered skillet with a splash of chicken stock, and reheat mushroom mixture in a small saucepan. Make the salad just before dinner so the greens stay fresh.
Spaghetti Squash Lasagna with Spinach
Hands-on: 40 min.
Total: 1 hr. 50 min.
These squash-filled “boats” help keep portions in check, cut carbs in half, boost fiber, and pack nearly 2 cups of vegetables into each hearty serving.
2 small spaghetti squash (about 1½ pounds each)
2 teaspoons olive oil
4 garlic cloves, thinly sliced
1 (8-ounce) package fresh baby spinach
½ cup part-skim ricotta cheese
⅛ teaspoon kosher salt
2 ounces shredded part-skim mozzarella cheese (about ½ cup), divided
8 ounces 93% lean ground turkey
1½ cups lower-sodium marinara sauce (such as Dell’Amore)
1 ounce Parmesan cheese, grated (about ¼ cup)
1. Preheat oven to 350°.
2. Cut squashes in half lengthwise. Scoop out seeds; discard. Place halves, cut sides up, on a baking sheet. Bake at 350° for 50 minutes. Let stand 10 minutes. Scrape inside of squash with a fork to remove spaghetti-like strands. Place strands on a towel; squeeze until barely moist.
3. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add garlic; cook 30 seconds. Add spinach; cook 1 minute or until spinach wilts. Remove from heat. Combine spinach mixture, squash strands, ricotta, salt, and half of mozzarella in a medium bowl.
4. Return skillet to medium-high heat. Add turkey to pan; cook 4 minutes or until browned, stirring to crumble. Add marinara; cover, reduce heat to medium, and simmer 4 minutes. Remove from heat.
5. Increase oven temperature to 425°.
6. Spoon sauce evenly into the bottom of each squash half. Top evenly with squash mixture. Sprinkle evenly with remaining mozzarella cheese and Parmesan cheese. Bake at 425° for 20 minutes.
7. Preheat broiler to high (keep squash in oven). Broil squash 1 to 2 minutes or until cheese is golden brown and bubbly. Remove from oven; let stand 10 minutes.
SERVES 4 (serving size: 1 squash half)
CALORIES 374; FAT 18.9g (sat 6.2g, mono 5.4g, poly 2.6g); PROTEIN 25g; CARB 30g; FIBER 6g; SUGARS 12g (est. added sugars 0g); CHOL 65mg; IRON 4mg; SODIUM 613mg; CALC 411mg
TO MAKE AHEAD
Bake the squash up to a week ahead. Scrape into spaghetti-like strands, squeeze dry, and store in a zip-top plastic bag in the refrigerator until ready to use. Stack the empty squash halves, and refrigerate in a zip-top bag. Make the tomato sauce mixture, and refrigerate. Before serving, continue with step 3, adding squash to pan with spinach to reheat. Reheat sauce while oven preheats, and then continue with steps 6 and 7.
Eggs Poached in Tomato Sauce with Garlic Cheese Toasts
Hands-on: 25 min.
Total: 25 min.
Double the tomato sauce mixture for the week: Add sautéed vegetables for ratatouille, or spoon over chicken.
1 tablespoon extra-virgin olive oil
1 cup chopped onion
3 garlic cloves, minced
3 tablespoons tomato paste
⅓ cup dry red wine
1 teaspoon sugar
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ teaspoon ground Aleppo pepper or crushed red pepper
1 (14.5-ounce) can unsalted petite diced tomatoes
4 large eggs
4 (1-ounce) slices sourdough bread
1 garlic clove, halved
2 ounces part-skim mozzarella cheese, shredded (about ½ cup)
1. Preheat broiler to high.
2. Heat a medium nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and minced garlic to pan; sauté 4 minutes. Add tomato paste; cook 1 minute, stirring constantly. Add wine; cook 1 minute or until liquid almost evaporates. Add sugar, salt, peppers, and tomatoes. Cover and reduce heat to medium; simmer 2 minutes. Crack eggs, 1 at a time, on top of tomato mixture. Cover and cook 5 minutes or until whites are set and yolks are soft.
3. Place bread slices on a baking sheet; broil 1½ minutes on each side or until toasted. Rub bread with halved garlic clove. Sprinkle 2 tablespoons cheese over each bread slice; broil 1½ minutes or until cheese melts. Divide tomato mixture and eggs evenly among 4 shallow bowls. Serve with garlic toasts.
SERVES 4
CALORIES 286; FAT 11g (sat 3.6g, mono 5g, poly 1.6g); PROTEIN 15g; CARB 29g; FIBER 3g; SUGARS 8g (est. added sugars 2g); CHOL 195mg; IRON 3mg; SODIUM 598mg; CALC 180mg
TO MAKE AHEAD
Let this be your go-to marinara: Make a large batch, and freeze flat in zip-top plastic freezer bags, or refrigerate in an airtight container. Omit the crushed red pepper, and stir in depending on the dish you serve. Make sure sauce is thoroughly heated before adding the eggs; otherwise they may not cook thoroughly. Preheat the broiler and make the cheese toasts while the sauce reheats in the skillet.
Turkey Meatball Soup with Greens
Hands-on: 40 min.
Total: 60 min.
In this play on Italian wedding soup, cooked quinoa serves as a nutty, whole-grain binder for the meatballs. We like the tenderness of lacinato kale, but you can substitute other varieties in this soup.
1 pound ground turkey breast
½ cup cooked quinoa
2 ounces Parmigiano-Reggiano cheese, grated and divided (about ½ cup)
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons chopped fresh basil
¾ teaspoon kosher salt, divided
½ teaspoon freshly ground black pepper, divided
6 garlic cloves, minced and divided
1 large egg, lightly beaten
4 teaspoons extra-virgin olive oil, divided
½ cup chopped shallots
½ cup chopped celery
8 cups chopped trimmed lacinato kale (about 1 pound)
¼ teaspoon crushed red pepper
5 cups unsalted chicken stock (such as Swanson)
Lemon wedges (optional)
1. Combine turkey, quinoa, ¼ cup cheese, parsley, basil, ¼ teaspoon salt, ¼ teaspoon black pepper, 2 garlic cloves, and egg in a large bowl; mix gently until combined. Working with damp hands, shape turkey mixture into 24 meatballs (about 2 tablespoons each).
2. Heat a large Dutch oven over medium-high heat. Add 1 teaspoon oil to pan; swirl. Add 12 meatballs; cook 8 minutes, turning to brown on all sides. Remove from pan. Repeat procedure with 1 teaspoon oil and remaining 12 meatballs. Add remaining 2 teaspoons oil to pan; swirl to coat. Add shallots and celery; sauté 5 minutes. Add remaining 4 garlic cloves; sauté 1 minute. Add kale, remaining ½ teaspoon salt, remaining ¼ teaspoon black pepper, and red pepper; cook 2 minutes. Add stock; bring to a boil. Return meatballs to pan. Reduce heat; simmer 10 minutes or until kale is tender and meatballs are done. Ladle 1⅓ cups soup into each of 6 bowls; divide remaining cheese evenly among bowls. Serve with lemon wedges, if desired.
SERVES 6
CALORIES 264; FAT 8.5g (sat 2.7g, mono 3.3g, poly 0.9g); PROTEIN 30.7g; CARB 18.1g; FIBER 3.3g; SUGARS 2g (est. added sugars 0g); CHOL 70mg; IRON 3.1mg; SODIUM 608mg; CALC 271mg
TO MAKE AHEAD
If making a week ahead, mix and shape the meatballs, and brown in batches in a large skillet. Refrigerate in an airtight container. Before serving, sauté the kale mixture, add the meatballs and stock, and simmer 12 minutes or until meatballs are reheated and cooked through. If making a couple of days ahead, prepare the soup as directed, omitting the kale in step 2. Before serving, bring the soup to a simmer, stir in the kale, and cook 5 minutes or until the greens are wilted.
Beefy Bolognese over Penne Pasta
Hands-on: 25 min.
Total: 1 hr. 30 min.
A meaty Bolognese needs a chance to reduce just a little as it cooks to concentrate flavors. The Dutch oven allows for that, even with the lid on. This method also lets layers of flavors come through, as bacon, ground meat, and veggies are all browned in the same pot, then deglazed with the cooking liquid so no flavor is lost.
3 center-cut bacon slices, chopped
8 ounces 90% lean ground beef
4 ounces ground bison or lean ground pork
1½ cups finely chopped onion
½ cup finely chopped carrot
⅓ cup finely chopped celery
1 tablespoon minced fresh garlic
¼ cup unsalted tomato paste
½ cup unsalted chicken stock (such as Swanson)
⅓ cup dry red wine
1 (14.5-ounce) can unsalted diced tomatoes, undrained
½ teaspoon black pepper
¼ teaspoon salt
8 ounces uncooked penne pasta
Chopped fresh flat-leaf parsley (optional)
1. Place bacon in a Dutch oven over medium-high heat; sauté 5 minutes or until bacon begins to crisp. Add beef and bison to pan; cook 6 minutes or until partly browned, stirring to crumble. Remove mixture from pan. Add onion, carrot, celery, and garlic; sauté 4 minutes. Add tomato paste; sauté 1 minute. Add stock and wine; bring to a boil. Cook 1 minute, scraping pan to loosen browned bits. Return beef mixture to pan; stir in tomatoes, pepper, and salt.
2. Cover; reduce heat to low, and cook 1 hour, stirring 3 times to prevent sticking.
3. Cook pasta according to package directions. Serve pasta with Bolognese sauce; garnish with parsley.
SERVES 4 (serving size: 1 cup sauce and ½ cup pasta)
CALORIES 434; FAT 10.4g (sat 3.9g, mono 3.3g, poly 0.4g); PROTEIN 28g; CARB 54g; FIBER 4g; SUGARS 5g (est. added sugars 0g); CHOL 58mg; IRON 4mg; SODIUM 393mg; CALC 59mg
TO MAKE AHEAD
Bolognese is the perfect make-ahead dish—it comes together in one pan, freezes well, and tastes even better the next day. The key is to reheat it gradually so the lean bison doesn’t become tough and the liquid doesn’t evaporate. Start over medium heat, stirring occasionally, until the sauce is thoroughly heated. You’ll have just enough time to boil the pasta and make a side salad while it reheats.
Baked Pasta with Spinach, Lemon, and Cheese
Hands-on: 12 min.
Total: 1 hr. 33 min.
If you can’t find casarecce pasta, use fusilli, campanelle, or radiatore. For a speedy version of the dish, cook the pasta a couple of minutes longer, top the pasta mixture with cheese and panko, and broil 2 minutes or until cheese is melted and surface is lightly browned.
10 ounces casarecce pasta or fusilli (short twisted spaghetti)
1 (5-ounce) package fresh baby spinach
1 tablespoon olive oil
4 cups chopped onion
1.1 ounces all-purpose flour (about ¼ cup)
4 garlic cloves, minced
2½ cups 1% low-fat milk
½ cup dry white wine
4 ounces grated Parmigiano-Reggiano cheese, divided (1 cup)
¾ teaspoon salt
¼ teaspoon grated lemon rind
½ teaspoon black pepper
Cooking spray
¾ cup panko (Japanese breadcrumbs), divided
1. Preheat oven to 350°.
2. Cook pasta in boiling water for 8 minutes or until almost al dente, omitting salt and fat. Remove from heat; stir in spinach. Let stand for 2 minutes or until spinach wilts. Drain pasta mixture well.
3. Heat a large nonstick skillet over medium heat. Add olive oil to pan; swirl to coat. Add onion; cook 15 minutes or until golden brown, stirring frequently. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Add flour and garlic; cook 1 minute, stirring constantly with a whisk. Gradually add milk and wine; cook 8 minutes or until sauce boils and thickens, stirring constantly. Stir in ¾ cup cheese, salt, and rind. Remove from heat; stir in pepper. Add pasta mixture to onion mixture, and toss gently to coat.
4. Spoon the pasta mixture into a 13 x 9–inch glass or ceramic baking dish coated with cooking spray. Sprinkle half of panko over pasta, and top evenly with remaining ¼ cup cheese. Sprinkle the remaining half of panko breadcrumbs over cheese. Bake at 350° for 50 minutes or until browned and bubbly.
SERVES 6
CALORIES 396; FAT 8.2g (sat 3.5g, mono 3.1g, poly 0.5g); PROTEIN 18.4g; CARB 63.3g; FIBER 4.9g; SUGARS 12g (est. added sugars 0g); CHOL 17mg; IRON 3mg; SODIUM 611mg; CALC 325mg
TO MAKE AHEAD
Spoon the pasta mixture into the prepared pan. Cool completely, cover with plastic wrap, and refrigerate. Before serving, sprinkle with panko and remaining cheese, and bake as directed. The spinach will be a touch less vibrant in color but will taste the same. The spinach flavor may also dull in the fridge. Sprinkle a little fresh grated lemon rind over the pan, and drizzle with fresh lemon juice before serving, if desired.
Balsamic Hanger Steak with Greens and Parmesan
Hands-on: 21 min.
Total: 4 hr. 21 min.
Marinate the steak in the morning, and then sear just before serving. Prepare the salad while the steak rests.
1¼ pounds hanger steak, trimmed and central membrane removed
9 tablespoons extra-virgin olive oil, divided
6 tablespoons balsamic vinegar
¼ cup red wine
½ teaspoon freshly ground black pepper, divided
8 garlic cloves, peeled and crushed
Cooking spray
¾ teaspoon kosher salt, divided
2½ cups baby arugula
2½ cups watercress
2 teaspoons fresh lemon juice
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh chives
1.5 ounces Parmesan cheese, shaved (about ⅓ cup)
4 lemon wedges
1. Cut steak lengthwise into 2 pieces. Combine 7 tablespoons olive oil, vinegar, wine, ¼ teaspoon black pepper, and garlic cloves in a medium bowl, stirring with a whisk. Pour oil mixture into a large zip-top plastic bag. Add steaks to bag; press air out, and tightly seal bag. Turn 3 to 4 times to coat steaks with vinegar mixture, firmly rubbing vinegar mixture into surface of steaks. Refrigerate 4 hours, turning bag 1 to 2 times while marinating.
2. Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking spray. Remove steaks from bag, and discard marinade. Sprinkle steaks evenly with ½ teaspoon salt. Add steaks to pan, and cook 3½ minutes on each side or until desired degree of doneness. Remove from heat. Transfer steaks to a cutting board; let stand for 5 minutes.
3. While the steaks rest, combine arugula and watercress in a medium bowl. Drizzle with 1 tablespoon olive oil and lemon juice; toss to coat. Divide dressed greens evenly among 4 plates.
4. Slice steak diagonally across the grain into thin strips; sprinkle evenly with remaining 1 tablespoon oil and remaining ¼ teaspoon salt. Arrange steak strips evenly over arugula mixture on plates. Sprinkle steaks evenly with parsley, chives, and shaved Parmesan cheese. Serve with lemon wedges.
SERVES 4 (serving size: 3 ounces steak, 1 cup salad, and about 2 tablespoons cheese)
CALORIES 376; FAT 24.5g (sat 7.2g, mono 13g, poly 1.3g); PROTEIN 35g; CARB 2g; FIBER 0g; SUGARS 1g (est. added sugars 0g); CHOL 56mg; IRON 1mg; SODIUM 629mg; CALC 183mg
TO MAKE AHEAD
This recipe is designed for make-ahead ease. Marinate the steak for 4 hours, as directed, or overnight. Preheat the pan while you pat the steak dry and season it; then whip up the arugula salad while the steak rests for a bold, restaurant-quality meal in about 20 minutes.
Yogurt-Marinated Chicken with Beet Salad
Hands-on: 55 min.
Total: 4 hr. 40 min.
Tamarind lends the marinade a pleasant sweet-sour note; you can sub 2 tablespoons lemon juice. Garam masala, a blend of several spices, is earthy, warm, and faintly sweet, a perfect pairing for the beet salad.
¾ cup plain low-fat yogurt
1 tablespoon garam masala
3 tablespoons finely chopped garlic
2 tablespoons canola oil
1 tablespoon tamarind paste
1¼ teaspoons ground red pepper
1 teaspoon ground cumin
1 teaspoon minced peeled fresh ginger
12 skinless, boneless chicken thighs (about 2½ pounds)
1½ cups diced seeded tomato
1 cup thinly sliced peeled beet
¾ cup thinly sliced peeled daikon radish (about 4 ounces)
½ cup vertically sliced red onion
½ cup finely chopped fresh cilantro
3 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1 teaspoon salt, divided
Cooking spray
1. Combine first 8 ingredients (through ginger) in a large bowl. Add chicken thighs; toss to coat. Cover and chill at least 4 hours.
2. Combine tomato and next 4 ingredients (through cilantro) in a medium bowl. Combine lemon juice, olive oil, and ½ teaspoon salt. Pour juice mixture over beet mixture, and toss to coat. Cover and chill for at least 2 hours.
3. Heat a grill pan over high heat. Coat pan with cooking spray. Remove chicken from marinade, and discard marinade. Sprinkle chicken evenly with remaining ½ teaspoon salt. Add half of the chicken to pan; cook chicken 4 minutes on each side or until done. Repeat procedure with the remaining chicken. Serve with salad.
SERVES 6 (serving size: 2 chicken thighs and ½ cup salad)
CALORIES 385; FAT 20.9g (sat 5g, mono 9.4g, poly 4.7g); PROTEIN 37.6g; CARB 11.2g; FIBER 2.6g; SUGARS 7g (est. added sugars 0g); CHOL 125mg; IRON 2.6mg; SODIUM 550mg; CALC 69mg
TO MAKE AHEAD
Yogurt has an incredible effect on the chicken as it marinates, making the meat very moist. It also serves as a kind of barrier for the spice mixture so it won’t overwhelm the finished dish. Place the yogurt mixture and chicken in a large zip-top plastic bag and refrigerate overnight. Make the tomato and beet mixture, omitting the cilantro, and refrigerate. Before serving, remove the chicken from the marinade, season, and grill. Sprinkle cilantro over beet salad.
Chicken Posole and Corn Bread Muffins
Hands-on: 26 min.
Total: 40 min.
Bake the muffins ahead and refrigerate in a zip-top plastic bag. Warm in a toaster oven or at 350° for 5 minutes or so. Make the soup up to a week ahead.
⅓ cup 1% low-fat milk
1 teaspoon chili powder
1 jalapeño pepper, minced, seeded, and divided
1 large egg
1 (6.5-ounce) package corn bread and muffin mix
Cooking spray
5 canned tomatillos
½ cup chopped fresh cilantro
1 teaspoon ground cumin
1 teaspoon dried oregano
½ teaspoon black pepper
1 tablespoon olive oil
1 cup chopped onion
2 garlic cloves, minced
2 cups unsalted chicken stock (such as Swanson)
1 cup canned white hominy, drained
2 (6-ounce) skinless, boneless chicken breast halves
1 tablespoon lime juice
¼ cup thinly sliced radishes
1. Preheat oven to 400°.
2. Combine milk, chili powder, 1 tablespoon jalapeño, and egg in a bowl; stir with a whisk. Add muffin mix; stir just until combined. Divide batter among 4 (8-ounce) ramekins coated with cooking spray. Place ramekins on a baking sheet. Bake at 400° for 15 minutes or until a wooden pick inserted in the center comes out clean. Cool on a wire rack 5 minutes; remove muffins from ramekins.
3. Combine remaining minced jalapeño, tomatillos, and next 4 ingredients (through black pepper) in a food processor, and process until almost smooth.
4. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion; cook 4 minutes, stirring occasionally. Add garlic; sauté 30 seconds. Stir in tomatillo mixture, stock, and hominy; bring to a boil. Add chicken to pan; simmer, covered, 5 minutes. Turn chicken over; simmer, covered, 5 minutes or until chicken is done. Place chicken on a cutting board; cut into bite-sized pieces. Return chicken to pan. Stir in lime juice. Divide soup evenly among 4 bowls; top with radishes. Serve with corn muffins.
SERVES 4 (serving size: 1½ cups soup, 1 tablespoon radishes, and 1 muffin)
CALORIES 399; FAT 10g (sat 1.6g, mono 3.8g, poly 1.2g); PROTEIN 28g; CARB 49g; FIBER 4g; SUGARS 4g (est. added sugars 0g); CHOL 102mg; IRON 2mg; SODIUM 687mg; CALC 83mg
TO MAKE AHEAD
Make the posole ahead, and refrigerate up to a week, or freeze up to 2 months. Instead of 4 large muffins, bake 6 standard muffins and refrigerate in a zip-top plastic bag. Warm muffins just before serving.
Texas-Style Chili with Brisket
Hands-on: 40 min.
Total: 2 hr. 45 min.
Texas chili is purely beef-driven: no beans allowed. This version boasts smoky, complex, deep flavor from a mix of dried chiles and chili powders, while corn flour gives it extra body.
3 pounds flat-cut beef brisket, trimmed and cut into 1-inch cubes
1 pound beef stew meat
2 teaspoons freshly ground black pepper, divided
1¾ teaspoons kosher salt, divided
5 teaspoons canola oil, divided
4 cups chopped yellow onion
2 tablespoons dried oregano
1½ tablespoons paprika
1 tablespoon chili powder
1 tablespoon ancho chile powder
1 tablespoon ground cumin
6 garlic cloves, finely chopped
2 dried bay leaves
1 dried ancho chile, seeded
1 (6-ounce) can unsalted tomato paste
4½ cups water, divided
1 (12-ounce) lager beer (such as Shiner)
5 tablespoons masa harina
2 teaspoons hot sauce (such as Tabasco)
½ cup chopped green onions
1. Sprinkle beef with 1 teaspoon pepper and 1 teaspoon salt. Heat a large Dutch oven over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add one-quarter of beef to pan; sauté 3 minutes or until well browned on all sides. Remove beef from pan. Repeat procedure 3 times with 3 teaspoons oil and remaining beef.
2. Add remaining 1 teaspoon oil to pan; swirl to coat. Add onion and next 8 ingredients (through dried ancho chile); sauté 3 minutes. Stir in remaining 1 teaspoon black pepper, remaining ¾ teaspoon salt, and tomato paste; cook 1 minute, stirring constantly. Stir in 4 cups water and beer; bring to a simmer. Reduce heat to medium-low, cover, and cook 2 hours or until beef is very tender. Combine remaining ½ cup water and masa in a small bowl, stirring with a whisk until smooth. Add masa mixture and hot sauce to pan; cook 3 minutes or until slightly thickened. Discard the dried ancho chile and bay leaves. Sprinkle with green onions.
SERVES 10 (serving size: about 1 cup)
CALORIES 347; FAT 13.4g (sat 3.9g, mono 6.7g, poly 1.4g); PROTEIN 41g; CARB 17g; FIBER 4g; SUGARS 3g (est. added sugars 0g); CHOL 119mg; IRON 6mg; SODIUM 569mg; CALC 74mg
TO MAKE AHEAD
As with many beef dishes, this classic Texas chili tastes even better the next day, so making ahead is a great option. Because it contains less liquid than other soups and stews, reheating slowly is key. Start over medium-low heat, and leave the lid on so no liquid evaporates. Stir occasionally so that the chunks of beef can heat through. Go ahead and discard the chile and bay leaves before cooling and refrigerating; their flavor will be spent, and the chile could start to add unwanted bitter flavors over time.
Shrimp and White Bean Cakes with Roasted Garlic Sauce
Hands-on: 35 min.
Total: 1 hr. 25 min.
These seafood cakes get incredible flavor from slow-roasted garlic and heft from whole-grain bulgur. It’s a great way to get more seafood into your family’s diet: Serve with a salad or in place of burger patties.
1 whole garlic head
7 teaspoons olive oil, divided
½ cup plain fat-free Greek yogurt
1 teaspoon fresh lime juice
½ teaspoon freshly ground black pepper, divided
¼ teaspoon kosher salt, divided
½ pound peeled and deveined medium shrimp, divided
1 (15-ounce) can cannellini beans or other white beans, rinsed and drained, divided
½ cup cooked bulgur
¼ cup coarsely chopped fresh cilantro leaves
1. Preheat oven to 375°.
2. Remove white papery skin from garlic head (do not peel or separate cloves). Drizzle 1 teaspoon oil over garlic; wrap in foil. Bake at 375° for 1 hour; cool 10 minutes. Separate cloves; squeeze into a small bowl to extract pulp. Discard skins. Mash garlic using the back of a spoon. Stir in yogurt, juice, ¼ teaspoon pepper, and ⅛ teaspoon salt.
3. Place 3 shrimp and ⅔ cup cannellini beans in a food processor; pulse until blended but not quite pureed. Add remaining shrimp, remaining beans, cooked bulgur, cilantro, remaining ¼ teaspoon pepper, and remaining ⅛ teaspoon salt to food processor; pulse until coarsely chopped. Fill a ¼-cup dry measuring cup with shrimp mixture. Invert onto a platter lined with parchment paper; gently pat into a 2½-inch-wide patty. Repeat procedure with remaining shrimp mixture, forming 8 cakes. Refrigerate cakes for 20 minutes.
4. Preheat broiler to high.
5. Brush a jelly-roll pan with 1 tablespoon oil. Arrange cakes on pan; brush tops with remaining 1 tablespoon oil. Broil 5 minutes or until browned. Carefully turn cakes over. Brush tops with oil from pan. Broil an additional 5 minutes or until browned. Serve with sauce.
SERVES 4 (serving size: 2 cakes and about 2 tablespoons sauce)
CALORIES 223; FAT 9g (sat 1.3g, mono 5.9g, poly 1.3g); PROTEIN 18.7g; CARB 17.2g; FIBER 3.8g; SUGARS 2g (est. added sugars 0g); CHOL 86mg; IRON 2.6mg; SODIUM 364mg; CALC 91mg
TO MAKE AHEAD
Roast the head of garlic and cook the bulgur (or simply soak overnight in water) up to a week ahead. Mix and form the cakes, and refrigerate on a sheet pan or in an airtight container separated by layers of parchment paper. Brush the cakes with oil while the broiler preheats. Prepare the yogurt sauce and a green salad while the patties cook in the oven.
Five-Bean Chili
Hands-on: 30 min.
Total: 1 hr. 15 min.
Here is a make-ahead chili that both meat lovers and vegetarians will love: It packs in all the classic flavors you want and is loaded with beans that give the dish a rich, almost meaty character. Serving this chili the next day lets flavors meld—if the beans soak up a lot of liquid overnight, you can add more vegetable broth or water.
1 tablespoon canola oil
2 cups prechopped onion
1 cup chopped carrot
2 tablespoons unsalted tomato paste
2 tablespoons minced fresh garlic
1½ teaspoons dried oregano
1½ teaspoons chili powder
1 teaspoon kosher salt
½ teaspoon Spanish smoked paprika
4 cups stemmed and torn kale
3 cups organic vegetable broth
2 red bell peppers, chopped
1 jalapeño pepper, seeded and chopped
1 (14.5-ounce) can unsalted diced tomatoes, undrained
1 (15-ounce) can unsalted black beans, rinsed and drained
1 (15-ounce) can unsalted kidney beans, rinsed and drained
1 (15.5-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained
1 (15.8-ounce) can unsalted Great Northern beans, rinsed and drained
1 (16-ounce) can unsalted pinto beans, rinsed and drained
1. Heat a large Dutch oven over medium heat. Add oil to pan; swirl to coat. Add onion and carrot; sauté 10 minutes or until tender. Stir in tomato paste and the next 5 ingredients (through smoked paprika); cook 2 minutes, stirring constantly. Add kale and remaining ingredients. Cover and simmer for 45 minutes.
SERVES 8 (serving size: about 1½ cups)
CALORIES 221; FAT 2.8g (sat 0.2g, mono 1.2g, poly 0.7g); PROTEIN 11g; CARB 39g; FIBER 12g; SUGARS 7g (est. added sugars 1g); CHOL 0mg; IRON 3mg; SODIUM 520mg; CALC 153mg
SERVE WITH
Cheesy Corn Bread Croutons
Hands-on: 17 min.
Total: 1 hr. 15 min.
These toasted corn bread cubes are great for topping a bowl of chili because they don’t fall apart into crumbs.
1 cup fine cornmeal
1.5 ounces all-purpose flour (about ⅓ cup)
1 teaspoon baking powder
½ teaspoon salt
½ teaspoon baking soda
½ cup low-fat buttermilk
2 tablespoons butter, melted and cooled
2 ounces sharp cheddar cheese, shredded (about ½ cup)
1 large egg, lightly beaten
Cooking spray
1. Preheat oven to 400°.
2. Combine first 5 ingredients in a medium bowl, stirring with a whisk. Stir in remaining ingredients except cooking spray. Spread batter in an 8-inch square metal baking pan coated with cooking spray. Bake at 400° for 20 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack 10 minutes. Invert onto rack, and cool completely.
3. Cut corn bread into 36 (1⅓-inch) cubes. Spread in an even layer on a baking sheet; bake at 400° for 10 minutes or until bread is toasted.
SERVES 12 (serving size: 3 croutons)
CALORIES 107; FAT 4.2g (sat 2.4g, mono 1.1g, poly 0.4g); PROTEIN 3g; CARB 14g; FIBER 1g; SUGARS 1g (est. added sugars 0g); CHOL 26mg; IRON 1mg; SODIUM 247mg; CALC 70mg
SERVE IT UP
Yes, you can simply reheat the chili and sprinkle the croutons on top, but why not create a toppings bar for a little extra weeknight fun? Set up bowls of diced avocado, thinly sliced radishes, extra shredded cheese, chopped white onion, and lime wedges on your counter or kitchen island so diners can top their servings as they like. The next night, make Mexi-style salads: Add chili-bar toppings to chopped lettuce, and top with pan-grilled chicken or beef. Toast leftover corn bread croutons at 350° for about 10 minutes or until deep golden, and top each salad. Finish it off with a simple lime vinaigrette.
Turkey Burgers with Cranberry-Apple Relish
Hands-on: 28 min.
Total: 28 min.
Mix and shape the patties ahead; store in an airtight container separated by squares of parchment paper. Prepare the relish ahead, and refrigerate.
½ cup fresh cranberries
½ cup coarsely chopped apple
1 teaspoon grated orange rind
2 tablespoons fresh orange juice
2 teaspoons sugar
⅜ teaspoon salt, divided
2 teaspoons olive oil
½ cup finely chopped onion
¼ cup plain breadcrumbs
¼ cup chopped fresh flat-leaf parsley
1 tablespoon chopped fresh sage
¼ teaspoon freshly ground black pepper
1 pound ground turkey
Cooking spray
4 (½-ounce) slices reduced-fat white cheddar cheese
¾ cup baby arugula leaves
4 (1½-ounce) whole-wheat hamburger buns, toasted
1. Place first 5 ingredients in a mini food processor. Pulse 10 times or until coarsely chopped. Stir in ⅛ teaspoon salt; set aside.
2. Heat a small skillet over medium heat. Add oil; swirl to coat. Add onion to pan; sauté 3 minutes or until tender. Cool slightly. Combine onion, breadcrumbs, parsley, sage, pepper, turkey, and remaining ¼ teaspoon salt in a large bowl, stirring just until combined. Divide mixture into 4 equal portions, shaping each into a 4-inch patty.
3. Heat a grill pan over medium-high heat; coat with cooking spray. Add patties to pan; grill 5 minutes. Turn patties over; grill 3 minutes. Top each with 1 cheese slice; grill 2 minutes or until cheese melts and turkey is done.
4. Divide arugula evenly among bottom halves of buns. Top each serving with 1 patty. Divide relish evenly among servings; top with top halves of buns.
SERVES 4 (serving size: 1 burger)
CALORIES 415; FAT 17.4g (sat 5.3g, mono 5.4g, poly 4.1g); PROTEIN 30.2g; CARB 36.3g; FIBER 4.9g; SUGARS 9g (est. added sugars 4g); CHOL 94mg; IRON 2.8mg; SODIUM 648mg; CALC 194mg
SERVE WITH
Sweet Potato Wedges
Hands-on: 10 min.
Total: 22 min.
2 medium sweet potatoes (about 1½ pounds)
1 tablespoon olive oil
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Cooking spray
1. Preheat oven to 450°.
2. Peel potatoes; cut in half lengthwise. Cut each half lengthwise into thirds. Place potatoes in a bowl; add oil, salt, and pepper, tossing to coat. Arrange potato wedges on a baking sheet coated with cooking spray; bake at 450° for 10 minutes. Turn potatoes; bake 10 to 12 minutes or until tender.
SERVES 4 (serving size: 3 sweet potato wedges)
CALORIES 178; FAT 3.6g (sat 0.5g, mono 2.5g, poly 0.4g); PROTEIN 3g; CARB 5g; FIBER 0g; SUGARS 10g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 214mg; CALC 51mg