Lemon-Lime and Orange Chipotle Salsas 
Fennel-Orange and Grapefruit Salsas
PAUL KIRK’S TURKEY CREEK BARBECUE SAUCE 
Trio of Creamy Burger Toppings 
Honey-Mustard and Apricot-Ginger Glazes
Moroccan-Spice and Hoisin and Five-Spice Glazes
Orzo Salad with Grape Tomatoes, Feta, and Mint 
Six-Bean Salad with Tomato Vinaigrette 
| Don’t Toss That Peel | The Best Way to Marinate | |
| The Goodness of Avocados | Heirloom Tomatoes | |
| Rubs, Marinades, and Glazes |
SUPPORTING ACTS
Salsas, sauces, and sides are the finishing touches that make grilled meals finger-lickin’ good. Indulge in the options that follow and make your meals sing!
RUBS, SAUCES, SALSAS & MORE
Flame and flavor go together, and there are so many ways to add it when you’re grilling. Spice rubs massaged into meat, fish, and poultry add a deep extra layer of flavor—we offer a range of combinations from a Cajun rub to a salt-free trio. Marinades, sauces, and glazes add bold flavors before and after your protein hits the grill; follow our tips for their use on Rubs, Marinades, and Glazes and you’ll be basking in the glow of your diners’ enjoyment. If you want to prepare a sauce with wow factor, mix up the Turkey Creek Barbecue Sauce recipe, a contribution from Celebrity Grill Master Paul Kirk. This luscious concoction boasts a smoky flavor, due to the inclusion of an ingenious product called liquid smoke.
Adding flavor doesn’t end once the food comes off the grill. We’ve provided you with a spunky selection of salsas that will complement and contrast your grilled food in taste and texture. Fruit is a perfect partner for the flavor of grilled meat and fish and you’ll find it in many of our salsas—try our Orange-Chipotle Salsa, Fennel-Orange Salsa, or Grapefruit Salsa. And if you’d like a cooling bit of flavor on the plate, try guacamole (in both classic and guiltless styles) or fresh Avocado Pico de Gallo.
EVERYONE’S FAVORITE SIDES
In the previous chapter, we offer recipes for preparing garden-fresh veggie sides on the grill. They are delicious, but in this chapter, we offer recipes for other sides, both classic and creative, that you’ll want to prepare at your next barbecue. Our Old-Fashioned Baked Beans, Classic Coleslaw, and Warm Dijon Potato Salad can’t be beat. And then there’s the Fried Green Tomatoes; Orzo Salad with Grape Tomatoes, Feta, and Mint; and Garlic and Herb Bread (plus two flavor variations) prepared on the grill. And, of course, barbecue requires a side of warm cornbread. We offer two options: Sweet-Potato Cornsticks plus a classic version made in a skillet.
This delightful combination of tart citrus, crunchy cucumber, and buttery avocado is a perfect partner for grilled chicken and fish.
You’ll need 2 lemons and 2 limes in all. Grate 1 teaspoon lemon peel. Grate 1 teaspoon lime peel. Place peels in medium bowl. Cut remaining peel and white pith from all lemons and limes; set peel aside for other use. Holding fruit, one at a time, over bowl with peels, cut on either side of membranes to remove each segment, allowing fruit and juice to drop into bowl. Discard seeds, if any. With kitchen shears, coarsely cut lemon and lime segments into chunks. To bowl with fruit, add ½ small English (seedless) cucumber, unpeeled and chopped (1 cup); 1 teaspoon sugar; and ¼ teaspoon salt; stir to combine. If serving salsa right away, gently stir in 1 avocado, peeled and cut into ½-inch pieces; if not, cover and refrigerate up to 6 hours, then stir in avocado just before serving.
EACH ¼ CUP: ABOUT 40 CALORIES | 1G PROTEIN | 4G CARBOHYDRATE | 3G TOTAL FAT (1G SATURATED) | 2G FIBER | 0MG CHOLESTEROL | 60MG SODIUM
Chipotle puree is the thick vinegary mixture surrounding canned chipotle chiles in adobo sauce.
You’ll need 3 oranges in all. Grate 1 teaspoon orange peel; place in medium bowl. Cut peel and white pith from all oranges. Holding oranges, one at a time, over bowl with peel, cut on either side of membranes to remove each segment, allowing fruit and juice to drop into bowl. Discard seeds, if any. With kitchen shears, coarsely cut up orange segments. To bowl with fruit, add 2 plum tomatoes, seeded and chopped; 2 green onions, thinly sliced; 1 tablespoon chopped fresh cilantro; ½ teaspoon canned chipotle puree or 1 teaspoon chipotle hot sauce; and ¼ teaspoon salt; stir to combine. Cover and refrigerate salsa up to 6 hours if not serving right away.
EACH ¼ CUP: ABOUT 40 CALORIES | 1G PROTEIN | 10G CARBOHYDRATE | 0G TOTAL FAT 2G FIBER | 0MG CHOLESTEROL | 105MG SODIUM
Clockwise from top: Lemon-Lime, Orange-Chipotle, Fennel-Orange, and Grapefruit Salsas
The thin outer skin, or zest, of citrus is packed with oil glands that make it intensely flavored and aromatic. Grate or peel off this zest to add a lively flavor to anything you cook. What’s more, the citrus peel contains higher concentrations of vitamin C than the juice and pulp and many other healthful disease-fighting phytochemicals.
Match this up with grilled Italian sausage—the licorice crunch of the fresh fennel bulb will echo the taste of fennel seeds in the sausage, and the sweet orange will offset its rich flavor. For photo.
Cut peel and white pith from 4 navel or blood oranges. Holding oranges, one at a time, over medium bowl, cut on either side of membranes to remove each segment, allowing fruit and juice to drop into bowl. Discard seeds, if any. With kitchen shears, coarsely cut up orange segments. To bowl with fruit, add 1 cup chopped fennel bulb (6 ounces); 2 tablespoons minced red onion; ¼ cup loosely packed fresh parsley leaves; and ¼ teaspoon salt; stir to combine. Cover and refrigerate salsa up to 6 hours if not serving right away.
EACH ¼ CUP: ABOUT 25 CALORIES | 1G PROTEIN | 6G CARBOHYDRATE | 0G TOTAL FAT 1G FIBER | 0MG CHOLESTEROL | 55MG SODIUM
GRAPEFRUIT SALSA
The pucker of grapefruit, the sweetness of orange, and heat of hot chile make this a great choice for any rich-tasting protein—try it with grilled pork or turkey. For photo.
Cut peel and white pith from 3 pink grapefruits and 1 navel orange. Holding fruit, one at a time, over a small bowl, cut on either side of membranes to remove each segment, allowing fruit and juice to drop into bowl. Discard seeds, if any. With kitchen scissors, coarsely cut up grapefruit and orange segments. To bowl with fruit, add 1 serrano or jalpeño chile, seeded and minced; 1 green onion, thinly sliced; 2 tablespoons chopped fresh basil leaves; and ¼ teaspoon salt; stir to combine. Transfer to serving bowl. Cover and refrigerate salsa up to 6 hours if not serving right away.
EACH ¼ CUP: ABOUT 25 CALORIES | 1G PROTEIN | 6G CARBOHYDRATE | 0G TOTAL FAT 1G FIBER | 0MG CHOLESTEROL | 55MG SODIUM
Be patient. Wait until it is the height of peach season to make this sweet-hot salsa. (See “Peach Primer,”.) Spoon over grilled chicken breasts or pork chops.
Peel, pit, and chop 1¾ pounds ripe peaches (5 medium). In medium bowl, gently stir peaches; 2 tablespoons finely chopped red onion; 1 tablespoon chopped mint; 1 teaspoon seeded, minced jalapeño chile; 1 tablespoon lime juice, and ⅛ teaspoon salt until well mixed. Cover and refrigerate 1 hour to blend flavors or up to 2 days.
EACH ¼ CUP: ABOUT 25 CALORIES | 1G PROTEIN | 6G CARBOHYDRATE | 0G TOTAL FAT | 0MG CHOLESTEROL | 55MG SODIUM
Toss fresh summer corn kernels with bold Southwestern flavors and a splash of lime for a delicious accompaniment to grilled chicken.
From 2 limes, grate ½ teaspoon peel and squeeze 3 tablespoons juice; place in medium bowl. Add 4 cups fresh corn kernels (cut from about 8 ears); ⅓ cup finely chopped red pepper; 1 jalapeño chile, seeded and minced; 1 green onion, thinly sliced; ½ cup loosely packed fresh cilantro leaves, chopped; ½ teaspoon salt; ⅛ teaspoon coarsely ground black pepper; and ⅛ teaspoon ground cumin; toss well to combine. If not serving right away, cover and refrigerate up to 12 hours.
EACH ¼ CUP: ABOUT 35 CALORIES | 1G PROTEIN | 8G CARBOHYDRATE | 0G TOTAL FAT | 8MG CHOLESTEROL | 80MG SODIUM 
Enjoy this fresh, flavorful mix as a topping for grilled chicken or fish. It’s also a diet-friendly dip, paired with sliced vegetables or baked tortilla chips.
PREP: 15 MINUTES
MAKES: 2¾ CUPS
| 2 | MEDIUM RIPE AVOCADOS, PEELED, PITTED, AND CUT INTO ½-INCH CHUNKS |
| 2 | PLUM TOMATOES, SEEDED AND COARSELY CHOPPED |
| 1 | JALAPEÑO CHILE, CHOPPED |
| ⅓ | CUP CHOPPED SWEET ONION SUCH AS VIDALIA OR MAUI |
| ¼ | CUP LOOSELY PACKED FRESH CILANTRO LEAVES, CHOPPED |
| 2 | TABLESPOONS FRESH LIME JUICE |
| ½ | TEASPOON KOSHER SALT |
In medium bowl, combine avocados, tomatoes, jalapeño, onion, cilantro, lime juice, and salt. Serve immediately or store, covered, in the refrigerator up to 4 hours.
EACH ¼ CUP: ABOUT 60 CALORIES | 1G PROTEIN | 4G CARBOHYDRATE | 5G TOTAL FAT (1G SATURATED) | 2G FIBER | 0MG CHOLESTEROL | 95MG SODIUM
Delicious with our kabobs, or served alongside grilled fish.
PREP: 10 MINUTES
MAKES: 2½ CUPS
| 4 | MEDIUM KIRBY CUCUMBERS (4 OUNCES EACH), CUT INTO ¼-INCH PIECES |
| ¼ | CUP SEASONED RICE VINEGAR |
| 2 | TABLESPOONS CHOPPED RED ONION |
| 1 | TABLESPOON VEGETABLE OIL |
| ¼ | TEASPOON CRUSHED RED PEPPER |
In medium bowl, with spoon, combine cucumber, vinegar, red onion, vegetable oil, and crushed red pepper. Cover and refrigerate until ready to serve.
EACH ¼ CUP: ABOUT 25 CALORIES | 0G PROTEIN | 3G CARBOHYDRATE | 1G TOTAL FAT (0G SATURATED) | 0MG CHOLESTEROL | 120MG SODIUM 
Great with fajitas, grilled pork, or grilled chicken.
PREP: 10 MINUTES
MAKES: 3 CUPS
| 2 | RIPE MEDIUM AVOCADOS (8 OUNCES EACH), PEELED, PITTED, AND CUT INTO 1-INCH CHUNKS |
| 2 | RIPE MEDIUM TOMATOES (6 TO 8 OUNCES EACH), COARSELY CHOPPED |
| 1 | JALAPEÑO CHILE, SEEDED AND MINCED |
| 1 | CUP LOOSELY PACKED FRESH CILANTRO LEAVES, CHOPPED |
| 1 | TABLESPOON FRESH LIME JUICE |
| ½ | TEASPOON SALT |
In medium bowl, gently stir avocados, tomatoes, jalapeño, cilantro, lime juice, and salt until mixed. Cover with plastic wrap, so the plastic touches the surface of the dip to avoid air pockets that will cause the avocado to brown, and refrigerate if not serving right away.
EACH TABLESPOON: ABOUT 15 CALORIES | 0G PROTEIN | 1G CARBOHYDRATE | 1G TOTAL FAT (0G SATURATED) | 0MG CHOLESTEROL | 25MG SODIUM
GREAT GUACAMOLE
Guacamole is a summertime favorite and a natural match for grilled steak, chicken, burgers, and more. Watch our video demonstrating how to make perfect guacamole in just 10 minutes! Visit goodhousekeeping.com/guacamolevideo to view the video on the web.
Try this version of everyone’s favorite dip, made with creamy mashed white beans and a single avocado. We’ve reduced the calories by 40 percent! Serve with baked tortilla chips or fresh-cut vegetables.
PREP: 15 MINUTES
MAKES: 3 CUPS
| 1 | CAN (15 TO 19 OUNCES) WHITE KIDNEY BEANS (CANNELLINI), DRAINED AND RINSED |
| 1 | TABLESPOON LIME JUICE OR TO TASTE |
| 1 | JALAPEÑO CHILE, SEEDED |
| ½ | CUP LOOSELY PACKED FRESH CILANTRO LEAVES |
| ¼ | CUP COARSELY CHOPPED SWEET ONION SUCH AS VIDALIA OR MAUI |
| ½ | TEASPOON SALT |
| 1 | RIPE AVOCADO, PITTED |
| 2 | PLUM TOMATOES |
1 In food processor with knife blade attached, puree beans and 1 tablespoon lime juice until smooth. Transfer to medium bowl.
2 In same processor, place jalapeño, cilantro, onion, and salt; pulse until juicy and thick.
3 With spoon, scoop avocado from peel into bowl with beans; mash with fork until mixture is blended, leaving some chunks.
4 Cut each tomato crosswise in half. Squeeze halves to remove seeds and juice. Coarsely chop tomatoes and stir into onion mixture. Stir tomato-and-onion mixture into avocado mixture until blended, and add additional lime juice to taste if desired.
5 Guacamole is best served as soon as it’s made, but you can also cover with plastic wrap, so the plastic touches the surface of the dip to avoid air pockets that will cause the avocado to brown, and refrigerate up to 1 hour.
EACH ¼ CUP: ABOUT 65 CALORIES | 2G PROTEIN | 8G CARBOHYDRATE | 3G TOTAL FAT (0G SATURATED) | 3G FIBER | 0MG CHOLESTEROL | 155MG SODIUM
Avocados contain heart-healthy antioxidants that have been shown to reduce levels of bad (LDL) cholesterol, while elevating good (HDL) cholesterol.
To ripen a hard avocado, place it in a paper bag at room temperature for two days, until it yields to gentle pressure when you squeeze it lightly. (Putting an apple or banana in the bag speeds up the process.) Once ripe, avocados can be stored in the refrigerator for a few days.
Featured in our Barbecued Beef Brisket, this lip-smacking blend is also good on pork or chicken.
PREP: 10 MINUTES · COOK: 7 TO 8 MINUTES
MAKES: 4 CUPS
| 1 | TABLESPOON VEGETABLE OIL |
| 1 | LARGE ONION, CHOPPED |
| 3 | GARLIC CLOVES, MINCED |
| 2 | TABLESPOONS MINCED, PEELED FRESH GINGER (SEE TIP) |
| 1 | TEASPOON GROUND CUMIN |
| 1 | CAN (14½ OUNCES) TOMATOES IN PUREE, CHOPPED, PUREE RESERVED |
| 1 | BOTTLE (12 OUNCES) CHILI SAUCE |
| ⅓ | CUP CIDER VINEGAR |
| 2 | TABLESPOONS BROWN SUGAR |
| 2 | TABLESPOONS LIGHT (MILD) MOLASSES |
| 2 | TEASPOONS DRY MUSTARD |
| 1 | TABLESPOON CORNSTARCH |
| 2 | TABLESPOONS WATER |
1 In 12-inch skillet, heat oil over medium heat until hot. Add onion and cook, stirring occasionally, until tender, about 10 minutes. Add garlic and ginger and cook, stirring, 1 minute. Stir in cumin. Stir in tomatoes, reserved puree, chili sauce, vinegar, brown sugar, molasses, and mustard; heat to boiling over high heat. Reduce heat to medium-high and cook, uncovered, 5 minutes, stirring occasionally.
2 In cup, mix cornstarch and water until blended. Stir into sauce and cook until sauce boils and thickens, 1 to 2 minutes longer. If not using right away, refrigerate in an airtight container up to 1 week or freeze up 2 months.
EACH ½ CUP: ABOUT 120 CALORIES | 2G PROTEIN | 25G CARBOHYDRATE | 2G TOTAL FAT (0G SATURATED) | 0MG CHOLESTEROL | 655MG SODIUM 
Pineapple adds tang to this slow-simmered sauce. Brush it over anything from hamburgers to chicken.
PREP: 15 MINUTES · COOK: 37 MINUTES
MAKES: 5 CUPS
| 1 | TABLESPOON OLIVE OIL |
| 1 | LARGE (12 OUNCES) ONION, CHOPPED |
| 2 | TABLESPOONS CHOPPED, PEELED FRESH GINGER (SEE TIP) |
| 3 | TABLESPOONS CHILI POWDER |
| 3 | GARLIC CLOVES, CRUSHED WITH GARLIC PRESS |
| 1 | CAN (8 OUNCES) CRUSHED PINEAPPLE IN JUICE |
| 1 | CAN (28 OUNCES) CRUSHED TOMATOES IN PUREE |
| ⅓ | CUP KETCHUP |
| ¼ | CUP CIDER VINEGAR |
| 3 | TABLESPOONS DARK BROWN SUGAR |
| 3 | TABLESPOONS LIGHT (MILD) MOLASSES |
| 2 | TEASPOONS DRY MUSTARD |
| 1 | TEASPOON SALT |
1 In 5- to 6-quart saucepot, heat oil over medium heat until hot. (Do not use a smaller pan; sauce bubbles up and splatters during cooking—the deeper the pan, the better.) Add onion and ginger; cook until onion is tender and golden, about 10 minutes, stirring occasionally. Add chili powder; cook, stirring, 1 minute. Add garlic and pineapple with its juice, and cook 1 minute longer.
2 Remove pot from heat. Stir in tomatoes with their puree, ketchup, vinegar, brown sugar, molasses, mustard, and salt. Spoon one-fourth of sauce into blender. At low speed, puree until smooth. Pour sauce into bowl; repeat with remaining sauce.
3 Return sauce to saucepot; heat to boiling over high heat. Reduce heat to medium-low and cook, partially covered, stirring occasionally, until reduced to about 5 cups, about 25 minutes.
4 Cover and refrigerate if not using right away. Sauce will keep up to 1 week in refrigerator or up to 2 months in freezer.
EACH 1 CUP: ABOUT 220 CALORIES | 3G PROTEIN | 47G CARBOHYDRATE | 3G TOTAL FAT (0G SATURATED) | 0MG CHOLESTEROL | 960MG SODIUM
PAUL KIRK has won more than 500 grilling awards in competition, including the American Royal Open (the largest barbecue competition in the world) and seven World Barbecue Championships. He founded The Baron’s School of Pitmasters, which conducts classes across the United States and internationally. Kirk was inducted into the Barbecue Hall of Fame in 1990.
Paul Kirk prefers a barbecue sauce that is not overly sweet; if you like sweet, use ½ cup brown sugar. The name of the sauce comes from the local creek where Kirk grew up. For photo.
PREP: 40 MINUTES
MAKES: 2¾ CUP
|
¼ TO ½ CUP PACKED BROWN SUGAR |
|
| 1 | TABLESPOON WORCESTERSHIRE SAUCE |
| 1 | TABLESPOON SOY SAUCE |
| 1 | TABLESPOON BARBECUE SEASONING |
| ½ | TABLESPOON LIQUID SMOKE |
| ½ | TABLESPOON CHILI POWDER |
| ½ | TABLESPOON GROUND BLACK PEPPER |
| ½ | TABLESPOON SALT |
| 1 | TEASPOON RUBBED SAGE |
| 1 | TEASPOON GROUND GINGER |
| ½ | TEASPOON GRANULATED GARLIC |
| ½ | TEASPOON DRY MUSTARD |
| ½ | TEASPOON CAYENNE PEPPER |
| 1 | BOTTLE (20 OUNCES) KETCHUP |
| ¼ | CUP WATER |
| ½ | CUP CIDER VINEGAR |
Combine sugar, Worcestershire, soy sauce, barbecue seasoning, liquid smoke, chili powder, pepper, salt, sage, ginger, garlic, mustard, and cayenne in large, deep saucepan over medium heat, stirring to dissolve sugar. Add ketchup, rinse bottle with water and add to pan; bring mixture to a boil. Reduce heat and gently simmer for 20 minutes, partially covered, stirring occasionally. Blend in vinegar and simmer for 10 minutes.
EACH ¼-CUP SAUCE: ABOUT 70 CALORIES | 0G PROTEIN | 18G CARBOHYDRATE 0G TOTAL FAT | 0G FIBER | 0MG CHOLESTEROL | 1,023MG SODIUM
This tasty green sauce, thick with fresh herbs, is as common in Argentina as ketchup is in the United States. It can be prepared ahead and refrigerated up to two days. It’s great drizzled over meat and poultry—or tossed with hot cooked pasta. You can even use it as a salad dressing.
PREP: 15 MINUTES
MAKES: ½ CUP
| 1½ | CUPS LOOSELY PACKED FRESH PARSLEY LEAVES, FINELY CHOPPED |
| 1½ | CUPS LOOSELY PACKED FRESH CILANTRO LEAVES, FINELY CHOPPED |
| ¼ | CUP OLIVE OIL |
| 3 | TABLESPOONS RED WINE VINEGAR |
| 1 | GARLIC CLOVE, CRUSHED WITH GARLIC PRESS |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
| ¼ | TEASPOON SALT |
In small bowl, mix parsley, cilantro, oil, vinegar, garlic, pepper, and salt. Cover and refrigerate if not using right away.
EACH TABLESPOON: ABOUT 65 CALORIES | 0G PROTEIN | 1G CARBOHYDRATE | 7G TOTAL FAT (1G SATURATED) | 0MG CHOLESTEROL | 70MG SODIUM
TRIO OF CREAMY BURGER TOPPINGS
Who said ketchup was the only way to top your burger—or grilled chicken sandwich or fire-roasted veggie panini? Here is a trio of creamy, flavor-packed alternatives.
HORSERADISH-MUSTARD MAYO
PREP: 5 MINUTES
MAKES: ½ CUP
In small serving bowl, combine ¼ cup light mayonnaise, 1 tablespoon undrained prepared white horseradish, and 2 teaspoons stone-ground Dijon mustard. Stir until blended.
EACH TABLESPOON: ABOUT 45 CALORIES | 0G PROTEIN | 1G CARBOHYDRATE | 4G TOTAL FAT (1G SATURATED) | 4MG CHOLESTEROL | 105MG SODIUM
BACON-CHIPOTLE MAYO
PREP: 7 MINUTES
MAKES: ⅓ CUP
Place 2 slices bacon between two paper towels on microwave-safe plate. Cook bacon in microwave on High 1½ to 2 minutes, until well browned. Cool until crisp, then crumble bacon and place in small serving bowl. Stir in ¼ cup light mayonnaise and 1 teaspoon canned chipotle chile puree (adobo) until blended.
EACH TABLESPOON: ABOUT 55 CALORIES | 1G PROTEIN | 1G CARBOHYDRATE | 5G TOTAL FAT (1G SATURATED) | 6MG CHOLESTEROL | 135MG SODIUM
GRILLED ONION–THYME MAYO
PREP: 5 MINUTES · GRILL: 8 MINUTES
MAKES: ½ CUP
Prepare outdoor grill for direct grilling over medium heat. Cut 1 medium onion crosswise into ½-inch-thick slices. Place onion slices on hot grill rack and cook until tender and browned on both sides, 8 to 10 minutes, turning over once. Transfer onion to cutting board; coarsely chop. Place onion in small serving bowl; stir in ¼ cup light mayonnaise and 1 teaspoon chopped fresh thyme leaves until blended.
EACH TABLESPOON: ABOUT 30 CALORIES | 0G PROTEIN | 2G CARBOHYDRATE | 3G TOTAL FAT (1G SATURATED) | 3MG CHOLESTEROL | 60MG SODIUM
This spicy mix gives the protein of your choice a yummy crust. Use 1 tablespoon per pound of uncooked beef or pork, 2 teaspoons per pound of uncooked fish or chicken.
PREP: 5 MINUTES
MAKES: ⅓ CUP
| 2 | TABLESPOONS PAPRIKA |
| 1 | TABLESPOON COARSELY GROUND BLACK PEPPER |
| 1 | TABLESPOON GROUND CUMIN |
| 1 | TABLESPOON BROWN SUGAR |
| 1 | TABLESPOON SALT |
| 2 | TEASPOONS GROUND CORIANDER |
| 1 | TEASPOON DRIED THYME |
| 1 | TEASPOON CAYENNE (GROUND RED) PEPPER |
| ½ | TEASPOON GARLIC POWDER |
| ½ | TEASPOON GROUND ALLSPICE |
In small bowl, mix all ingredients. Store in tightly covered container and use within 6 months.
EACH TABLESPOON: ABOUT 25 CALORIES | 1G PROTEIN | 5G CARBOHYDRATE | 1G TOTAL FAT (0G SATURATED) | 0MG CHOLESTEROL | 1,400MG SODIUM
Here are four ways to leave boring barbecues behind:
Premade Seasoning Blends: We sampled dozens of these in our test kitchens; some favorites are Thai, Cajun, jerk, and garam masala seasoning mixes, available in jars in the spice aisle.
Homemade Rubs: Check out the recipes in this chapter or use the ideas that follow to make your own blends. Mix the spices together in a cup, then toss the seasoning with shrimp or scallops or rub it into the poultry or meat of your choice.
Marinades: Whisk the marinade ingredients in a large bowl; add steak, pork tenderloin, or chicken quarters, turning to coat, and let stand fifteen minutes before grilling.
Glazes: Whisk the glaze ingredients together in a small bowl, then brush the mixture liberally over beef, pork, or poultry during the last few minutes the meat is on the grill.
These zesty rubs can be made ahead and stored in airtight containers at room temperature for up to six months. Pat meat, poultry, or fish dry before sprinkling with the rub, and use just enough to coat the surface lightly—about 1 tablespoon per pound.
HERB RUB
PREP: 2 MINUTES
MAKES: ⅔ CUPS
In small bowl, stir together 2 tablespoons crumbled dried rosemary, 2 tablespoons dried thyme, 1 tablespoon dried tarragon, and 1 tablespoon coarsely ground black pepper until blended. Use on pork or fish.
EACH TABLESPOON: ABOUT 5 CALORIES | 0G PROTEIN | 1G CARBOHYDRATE | 0G TOTAL FAT 0MG CHOLESTEROL | 1MG SODIUM
SPICY PEPPERCORN RUB
PREP: 5 MINUTES
MAKES: ⅓ CUP
In zip-tight plastic bag, combine 3 tablespoons coriander seeds, 3 tablespoons cumin seeds, 3 tablespoons fennel seeds, and 1 tablespoon whole black peppercorns. Place kitchen towel over bag and, with meat mallet or rolling pin, coarsely crush spices. Use on steak, chicken, or lamb.
EACH TABLESPOON: ABOUT 25 CALORIES | 2G PROTEIN | 4G CARBOHYDRATE | 0G TOTAL FAT 0MG CHOLESTEROL | 7MG SODIUM
RED CHILE RUB
PREP: 2 MINUTES
MAKES: ¼ CUP
In cup, combine 1 tablespoon ground cumin, 1 tablespoon paprika, 2 teaspoons chipotle chile powder, and 1 teaspoon dried oregano. Use on pork, chicken, or shrimp.
EACH TABLESPOON: ABOUT 25 CALORIES | 1G PROTEIN | 3G CARBOHYDRATE | 0G TOTAL FAT 0MG CHOLESTEROL | 6MG SODIUM
This wonderful combination of Asian flavors turns chicken or pork into a scrumptious supper with no muss, no fuss. Simply let the meat marinate from one to four hours, then grill.
PREP: 10 MINUTES
MAKES: 1 CUP
| ⅓ | CUP SOY SAUCE |
| 3 | TABLESPOONS SEASONED RICE VINEGAR |
| 2 | TABLESPOONS PACKED BROWN SUGAR |
| 2 | TABLESPOONS MINCED, PEELED FRESH GINGER (SEE TIP) |
| 1 | TABLESPOON VEGETABLE OIL |
| 2 | GARLIC CLOVES, CRUSHED WITH GARLIC PRESS |
| 2 | GREEN ONIONS, THINLY SLICED |
| ½ | TEASPOON ASIAN SESAME OIL |
| ¼ | TEASPOON CRUSHED RED PEPPER |
In medium bowl, stir together soy sauce, vinegar, brown sugar, ginger, oil, garlic, green onions, sesame oil, and crushed red pepper.
EACH TABLESPOON: ABOUT 30 CALORIES | 1G PROTEIN | 4G CARBOHYDRATE | 1G TOTAL FAT (0G SATURATED) | 0MG CHOLESTEROL | 530MG SODIUM 
We love the ease of zip-tight plastic bags. Simply add the marinade ingredients, then the meat or poultry, and zip to seal. Squish the bag all around so the marinade coats the meat. Then put the bag on a plate in the fridge and turn it over occasionally. If you use a bowl or pan instead of a bag, be sure it’s made of a nonreactive material (glass, ceramic, or stainless steel).
Play it safe: Don’t marinate meat, poultry, or seafood at room temperature for longer than thirty minutes. If the recipe calls for longer marinating, refrigerate it. Also, to avoid contamination, never let marinade in which you’ve soaked raw meat, fish, or poultry (or the dish it’s been sitting in) come into contact with cooked food. Discard the marinade after using it or boil it for at least one minute.
If a recipe calls for basting with marinade, baste periodically throughout grilling, so there’s enough time for the marinade to cook through.
How long should you marinate? For the best, fullest flavor, most meat and poultry need one to three hours; seafood takes fifteen to thirty minutes. But the more acidic the marinade—the greater the percentage of vinegar, citrus juice, or yogurt—the less time needed to marinate. (Leaving meat or seafood in a highly acidic marinade for too long can alter its texture, leaving it unpleasantly mushy.) Marinades penetrate about ½ inch (from all sides), so don’t expect really thick cuts of meat to pick up flavor in the center.
Perfect on salmon or chicken.
PREP: 1 MINUTE · COOK: 30 SECONDS
MAKES: ¼ CUP
| 2 | TABLESPOONS STONE-GROUND DIJON MUSTARD |
| 2 | TABLESPOONS HONEY |
| ½ | TEASPOON DRIED THYME, OR 2 TEASPOONS MINCED FRESH THYME |
In microwave-safe small bowl, stir mustard, honey, and thyme until blended. Cook, uncovered, in microwave oven on High 30 seconds, stirring once.
EACH TABLESPOON: ABOUT 40 CALORIES | 0G PROTEIN | 10G CARBOHYDRATE | 0G TOTAL FAT | 0MG CHOLESTEROL | 180MG SODIUM
APRICOT-GINGER GLAZE
Brush on poultry or pork.
PREP: 1 MINUTE · COOK: 30 SECONDS
MAKES: ¼ CUP
| 2 | TABLESPOONS APRICOT JAM |
| 2 | TABLESPOONS PREPARED HORSERADISH |
| ½ | TEASPOON GROUND GINGER |
In microwave-safe small bowl, stir jam, horseradish, and ginger until blended. Cook, uncovered, in microwave oven on High 30 seconds, stirring once.
EACH TABLESPOON: ABOUT 30 CALORIES | 0G PROTEIN | 7G CARBOHYDRATE | 0G TOTAL FAT 0MG CHOLESTEROL | 28MG SODIUM
Try this on lamb or chicken.
PREP: 2 MINUTES · COOK: 1 MINUTE
MAKES: ¼ CUP
| 3 | TABLESPOONS HONEY |
| 1 | TABLESPOON FRESH LEMON JUICE |
| ½ | TEASPOON GROUND CINNAMON |
| ½ | TEASPOON GROUND CUMIN |
In microwave-safe small bowl, stir honey, lemon juice, cinnamon, and cumin until blended. Cook, uncovered, in microwave oven on High 1 minute, stirring once.
EACH TABLESPOON: ABOUT 50 CALORIES | 0G PROTEIN | 14G CARBOHYDRATE | 0G TOTAL FAT | 0MG CHOLESTEROL | 1MG SODIUM
Brush on beef, pork, chicken, or salmon.
PREP: 1 MINUTE · COOK: 30 SECONDS
MAKES: 6 TABLESPOONS
| ¼ | CUP HOISIN SAUCE |
| 2 | TABLESPOONS SOY SAUCE |
| 1 | TEASPOON CHINESE FIVE-SPICE POWDER |
In microwave-safe small bowl, stir together hoisin and soy sauces with five-spice powder. Cook, uncovered, in microwave oven on High 30 seconds, stirring once.
EACH TABLESPOON: ABOUT 30 CALORIES | 1G PROTEIN | 5G CARBOHYDRATE | 0G TOTAL FAT 0MG CHOLESTEROL | 473MG SODIUM
A colorful, flavorful twist on this chilly summer soup.
PREP: 25 MINUTES PLUS CHILLING
MAKES: 6 FIRST-COURSE SERVINGS
| 2 | POUNDS RIPE TOMATOES, CUT IN QUARTERS |
| ¼ | CUP FRESH BASIL LEAVES, PLUS ADDITIONAL FOR GARNISH |
| ¼ | CUP RED WINE VINEGAR |
| 5 | CUPS CUBED WATERMELON |
| 2 | SMALL GARLIC CLOVES |
| ⅓ | CUP PLUS 1 TABLESPOON EXTRA-VIRGIN OLIVE OIL |
| ½ | TEASPOON SALT |
| ¼ | TEASPOON FRESHLY GROUND BLACK PEPPER |
| 1 | VERY SMALL ZUCCHINI (4 OUNCES), FINELY CHOPPED |
| 1 | SMALL LOAF FRENCH BREAD (4 OUNCES), CUT INTO 8 SLICES |
| 1 | CUP LUMP CRABMEAT, PICKED OVER |
1 In food processor with knife blade attached, pulse tomatoes, basil leaves, vinegar, 4 cups watermelon cubes, 1 garlic clove, ⅓ cup oil, salt, and pepper until pureed.
2 Set medium-mesh sieve over bowl. Pour watermelon mixture through sieve, pressing on solids to extract all liquid; discard solids. Cover and refrigerate at least 4 hours and up to overnight. Place zucchini and remaining 1 cup watermelon in another bowl; cover and refrigerate overnight.
3 To serve, cut remaining garlic clove in half. Lightly rub cut halves on bread slices. Brush remaining tablespoon oil on bread slices. Toast in toaster oven or broiler until golden brown and crisp.
4 Divide soup among serving bowls. Top with zucchini, watermelon, and crab. Garnish with basil leaves. Serve gazpacho with garlic toasts.
EACH SERVING: ABOUT 275 CALORIES | 8G PROTEIN | 27G CARBOHYDRATE | 16G TOTAL FAT (2G SATURATED) | 1G FIBER | 20MG CHOLESTEROL | 380MG SODIUM
ORZO SALAD WITH GRAPE TOMATOES, FETA, AND MINT
Mediterranean flavors dress up this simple pasta salad.
PREP: 10 MINUTES · COOK: 10 MINUTES
MAKES: 6 SIDE-DISH SERVINGS
| 2 | CUPS ORZO PASTA (12 OUNCES) |
| 1 | TABLESPOON OLIVE OIL |
| 1 | PINT GRAPE TOMATOES |
| 1 | LEMON |
| 1 | CUP CRUMBLED FETA CHEESE (4 OUNCES) |
| ⅓ | CUP PITTED KALAMATA OLIVES, SLICED |
| ⅓ | CUP LOOSELY PACKED FRESH MINT LEAVES, CHOPPED |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
1 Cook orzo as package label directs.
2 Meanwhile, in 12-inch skillet, heat oil over medium heat until hot. Add tomatoes; cook 5 to 6 minutes or until skins split, shaking pan occasionally. From lemon, grate 1 teaspoon peel and squeeze 1 tablespoon juice; set aside.
3 Remove skillet from heat. Reserve ¼ cup orzo cooking water; drain orzo. Add orzo and cooking water to tomatoes in skillet; stir in lemon peel and juice, feta, olives, mint, and pepper. Serve the salad hot, chilled, or at room temperature.
EACH SERVING: ABOUT 305 CALORIES | 11G PROTEIN | 47G CARBOHYDRATE | 8G TOTAL FAT (4G SATURATED) | 3G FIBER | 17MG CHOLESTEROL | 385MG SODIUM
Serve this refreshing Middle-Eastern-style salad alongside grilled chicken or fish or as part of a meze (assortment of appetizers).
PREP: 20 MINUTES PLUS STANDING
MAKES: 12 SIDE-DISH SERVINGS
| 1½ | CUPS BULGUR |
| 2 | MEDIUM PLUM TOMATOES (6 OUNCES TOTAL), COARSELY CHOPPED |
| 2 | GREEN ONIONS, THINLY SLICED |
| 2 | CUPS LOOSELY PACKED FRESH PARSLEY LEAVES, CHOPPED |
| 1 | CUP LOOSELY PACKED FRESH MINT LEAVES, CHOPPED |
| ⅓ | CUP FRESH LEMON JUICE |
| ¼ | CUP EXTRA-VIRGIN OLIVE OIL |
| ¾ | TEASPOON SALT |
1 In medium bowl, place bulgur and enough water to cover by 2 inches; soak at room temperature 1 hour. Drain bulgur in fine-mesh sieve, then rinse under cold running water. Drain well and return to bowl.
2 Stir tomatoes, green onions, parsley, mint, lemon juice, oil, and salt into bulgur until evenly mixed. If not serving right away, cover and refrigerate up to 1 day.
EACH SERVING: ABOUT 185 CALORIES | 4G PROTEIN | 23G CARBOHYDRATE | 10G TOTAL FAT (1G SATURATED) | 7G FIBER | 0MG CHOLESTEROL | 315MG SODIUM 
They may not be uniformly beautiful, but what heirloom tomatoes lack in the looks department, they more than make up for in flavor, texture, and aroma. These rainbow-hued fruits, grown for certain characteristics and passed down by seed-saving gardeners for at least forty years, capture the fresh and juicy taste of summer. Look for them at your local farmers’ markets.
| Brandywine: One of the most common varieties sold, this descendant of Amish cultivars is reddish-pink, with a sweet and creamy interior. It makes an excellent stuffing tomato. |  |
| Cherokee Purple: This tomato, attributed to the Cherokee tribe, dates back to the 1800s. With a dusky-rose-to-purple exterior and smoky-sweet, deep-red flesh, it’s a delectable T in a BLT sandwich. |  |
| Flammé: Hailing from France, this heirloom, also known as Jaune Flammé, has a firm texture and is about the size of a golf ball. Its lovely light orange skin and fruity flavor will brighten even the simplest salad. |  |
| Pineapple: A mix of pale oranges, pinks, and sometimes greens both outside and in, this stunning tomato tastes of its namesake when perfectly ripe. Try it paired with goat, Manchego, or Cheddar cheese. |  |
| Mirabell: These golden-yellow beauties pack a ton of tart and fruity flavor into a tiny package. They measure less than a half-inch in diameter and grow in clusters of six to eight. They’ll give bruschetta a mouthwatering makeover. |  |
| Green Zebra: A Zebra weighs about 3 ounces and resembles a tiny, round watermelon with yellow and green stripes. Its pleasant tang and lemony essence add zip to salsa verde. |  |
For this simple combination to be at its best, use only fresh mozzarella and vine-ripened summer tomatoes. Refrigeration will dim the bright flavors of this salad, so plan to assemble it just before you need to serve it.
PREP: 15 MINUTES
MAKES: 4 SIDE-DISH SERVINGS
| 2 | RIPE MEDIUM TOMATOES (8 OUNCES EACH), THINLY SLICED |
| 10 | OUNCES FRESH MOZZARELLA, THINLY SLICED |
| 2 | TABLESPOONS EXTRA-VIRGIN OLIVE OIL |
| ¼ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 2 | TABLESPOONS THINLY SLICED FRESH BASIL LEAVES |
On large platter, arrange tomatoes and mozzarella in overlapping rows. Drizzle with oil and sprinkle with salt and pepper. Top with basil and serve salad immediately.
EACH SERVING: ABOUT 285 CALORIES | 14G PROTEIN | 8G CARBOHYDRATE | 22G TOTAL FAT (1G SATURATED) | 50MG CHOLESTEROL | 203MG SODIUM 
We season this warm potato salad with plenty of zesty red onion, Dijon mustard, and slightly sweet cider vinegar—a winning combination.
PREP: 15 MINUTES · COOK: 8 MINUTES
MAKES: 6½ CUPS OR 6 SIDE-DISH SERVINGS
| 2 | POUNDS SMALL RED POTATOES, EACH CUT INTO QUARTERS |
| 1½ | TEASPOONS SALT |
| 2 | STALKS CELERY, THINLY SLICED |
| ½ | CUP THINLY SLICED RED ONION |
| ¼ | CUP CIDER VINEGAR |
| ¼ | CUP DIJON MUSTARD |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
| ¼ | CUP LOOSELY PACKED FRESH PARSLEY LEAVES, COARSELY CHOPPED |
1 In 4-quart saucepan, place potatoes, enough water to cover, and 1 teaspoon salt; heat to boiling over high heat. Reduce heat to medium-low; cover saucepan and simmer potatoes about 8 minutes or until just fork-tender.
2 Meanwhile, in large bowl, stir together celery, onion, vinegar, Dijon, pepper, and remaining ½ teaspoon salt.
3 Drain potatoes well. Add hot potatoes to bowl with celery mixture. With rubber spatula, gently toss to coat well. Spoon potato salad into serving bowl; sprinkle with chopped parsley and serve warm.
EACH SERVING: ABOUT 150 CALORIES | 4G PROTEIN | 33G CARBOHYDRATE | 1G TOTAL FAT 0MG CHOLESTEROL | 370MG SODIUM
Shredded Monterey Jack cheese with jalapeños gives this corn bread its zip. Bake it in a heavy, oven-safe skillet—a cast-iron pan is the perfect choice.
PREP: 10 MINUTES · COOK: 15 MINUTES
MAKES: 8 SERVINGS
| 1 | CUP ALL-PURPOSE FLOUR |
| 1 | CUP YELLOW CORNMEAL |
| 2 | TABLESPOONS SUGAR |
| 2 | TEASPOONS BAKING POWDER |
| ¼ | TEASPOON SALT |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 4 | TABLESPOONS COLD BUTTER OR MARGARINE |
| 1 | CAN (8½ OUNCES) CREAM-STYLE CORN |
| 1 | LARGE EGG, BEATEN |
| 2 | OUNCES MONTEREY JACK CHEESE WITH JALAPEÑO CHILES, SHREDDED (½ CUP) |
1 Preheat oven to 400°F. Grease 10-inch skillet with oven-safe handle.
2 In large bowl, mix flour, cornmeal, sugar, baking powder, salt, and pepper. With pastry blender or two knives used scissor-fashion, cut in butter until mixture resembles coarse crumbs. With fork, stir corn, egg, and Monterey Jack into flour mixture just until blended (batter will be very stiff).
3 Place greased skillet in oven; preheat pan 5 minutes (to help brown bottom of corn bread). Remove pan from oven; spoon batter into skillet and spread evenly with small metal spatula.
4 Bake corn bread until toothpick inserted in center comes out clean and corn bread is just firm to the touch, 15 to 20 minutes. Cut into 8 wedges and serve warm.
EACH SERVING: ABOUT 290 CALORIES | 7G PROTEIN | 44G CARBOHYDRATE | 9G TOTAL FAT (3G SATURATED) | 1G FIBER | 34MG CHOLESTEROL | 375MG SODIUM
Sweet potatoes help ensure that these corn sticks are moist and delicious.
PREP: 30 MINUTES · COOK: 25 MINUTES
MAKES: 14 CORN STICKS
| 2 | MEDIUM SWEET POTATOES (12 OUNCES EACH) |
| 1¼ | CUPS ALL-PURPOSE FLOUR |
| 1 | CUP YELLOW CORNMEAL |
| 2½ | TEASPOONS BAKING POWDER |
| 1 | TEASPOON SALT |
| 4 | TABLESPOONS BUTTER |
| 1¼ | CUPS MILK |
| ⅓ | CUP PACKED BROWN SUGAR |
| 1 | LARGE EGG |
1 Peel sweet potatoes; cut each into quarters. In 3-quart saucepan, heat sweet potatoes and enough water to cover to boiling over high heat. Reduce heat to low; cover and simmer until sweet potatoes are fork-tender, 15 to 20 minutes; drain.
2 Meanwhile, grease well 14 corn-stick molds (2 pans, 7 molds each).
3 In large bowl, combine flour, cornmeal, baking powder, and salt. With pastry blender or two knives used scissor-fashion, cut in butter until mixture resembles coarse crumbs.
4 Preheat oven to 400°F. In small bowl, with potato masher, mash sweet potatoes with milk, brown sugar, and egg until smooth. Stir into dry ingredients until batter is just blended. Spoon batter into prepared corn-stick molds.
5 Bake until toothpick inserted in center comes out clean, 10 to 15 minutes. Cool corn sticks in molds on wire rack 5 minutes. Remove from molds; cool on wire rack. Just before serving, reheat if desired.
EACH SERVING: ABOUT 170 CALORIES | 4G PROTEIN | 29G CARBOHYDRATE | 5G TOTAL FAT (3G SATURATED) | 2G FIBER | 26MG CHOLESTEROL | 316MG SODIUM
There is something about bread grilled over fire that just can’t be replicated in the oven. Here are three versions to enjoy.
PREP: 10 MINUTES · GRILL: 10 MINUTES
MAKES: 6 SIDE-DISH SERVINGS
| 5 | TABLESPOONS SOFT SPREADABLE CHEESE WITH GARLIC AND HERBS |
| ½ | LONG LOAF (16 OUNCES) FRENCH OR ITALIAN BREAD, CUT LENGTHWISE IN HALF |
| 1 | PLUM TOMATO, SEEDED AND CHOPPED HEAVY-DUTY ALUMINUM FOIL |
1 Prepare outdoor grill for direct grilling over medium heat.
2 Evenly spread cheese on cut sides of bread. Sprinkle bottom half of bread with tomato. Replace top half of bread. Wrap bread tightly in foil.
3 Place foil-wrapped bread on hot grill rack, cover, and cook 10 minutes, turning over once halfway through grilling.
4 Transfer bread to cutting board. To serve, carefully remove foil. With serrated knife, cut bread crosswise into slices.
EACH SERVING: ABOUT 155 CALORIES | 4G PROTEIN | 20G CARBOHYDRATE | 7G TOTAL FAT (4G SATURATED) | 15MG CHOLESTEROL | 305MG SODIUM
BASIL-ROMANO BREAD
Prepare grill as in step 1 above. In step 2, brush cut sides of bread with 2 tablespoons bottled Italian salad dressing. Sprinkle bottom half of bread with ⅓ cup torn fresh basil leaves and ¼ cup freshly grated Pecorino Romano cheese. Replace top half of bread; wrap in foil. Complete recipe as in steps 3 and 4.
EACH SERVING: ABOUT 140 CALORIES | 5G PROTEIN | 20G CARBOHYDRATE | 4G TOTAL FAT (1G SATURATED) | 4MG CHOLESTEROL | 310MG SODIUM
HORSERADISH-CHIVE BREAD
Prepare grill as in step 1 opposite. In step 2, in small bowl, combine 2 tablespoons light mayonnaise, 1 tablespoon drained prepared white horseradish, and 1 tablespoon snipped fresh chives. Spread mayonnaise mixture on cut sides of bread. Replace top half of bread; wrap in foil. Complete recipe as in steps 3 and 4.
EACH SERVING: ABOUT 120 CALORIES | 3G PROTEIN | 21G CARBOHYDRATE | 3G TOTAL FAT (1G SATURATED) | 2MG CHOLESTEROL | 265MG SODIUM
An heirloom recipe for not-too-sweet baked beans. This makes a batch big enough for a Fourth of July barbecue or a winter potluck party.
PREP: 15 MINUTES PLUS SOAKING BEANS · BAKE: 3 HOURS 30 MINUTES
MAKES: 11 CUPS OR 14 SIDE-DISH SERVINGS
| 2 | PACKAGES (16 OUNCES EACH) DRY NAVY (PEA) BEANS, SOAKED OVERNIGHT AND DRAINED |
| 7½ | CUPS WATER |
| 4 | SLICES BACON, CUT INTO 1-INCH PIECES, OR 4 OUNCES SALT PORK, FINELY CHOPPED |
| 2 | MEDIUM ONIONS, CHOPPED |
| ½ | CUP DARK MOLASSES |
| ⅓ | CUP PACKED BROWN SUGAR, PREFERABLY DARK |
| 5 | TEASPOONS SALT |
| 4 | TEASPOONS DRY MUSTARD |
1 Preheat oven to 350°F. In 8-quart Dutch oven, combine beans and water; heat to boiling over high heat. Cover and place in oven. Bake 1 hour.
2 Stir in bacon, onions, molasses, brown sugar, salt, and dry mustard. Cover and return to oven for 1 hour, stirring occasionally.
3 Remove cover and continue baking until sauce is thickened and coats beans, 1 hour 30 minutes to 2 hours longer.
EACH SERVING: ABOUT 310 CALORIES | 15G PROTEIN | 54G CARBOHYDRATE | 5G TOTAL FAT (2G SATURATED) | 4MG CHOLESTEROL | 895MG SODIUM
Flavored with caraway seeds, this coleslaw is best when thoroughly chilled.
PREP: 20 MINUTES PLUS CHILLING
MAKES: 6 SIDE-DISH SERVINGS
| 2 | TABLESPOONS OLIVE OR VEGETABLE OIL |
| 2 | TABLESPOONS RED WINE VINEGAR |
| 1 | TABLESPOON SUGAR |
| 1 | TEASPOON SALT |
| ½ | TEASPOON CARAWAY SEEDS, OR ¼ TEASPOON CELERY SEEDS, CRUSHED |
| 1 | SMALL HEAD GREEN CABBAGE (1½ POUNDS), QUARTERED, CORED, AND THINLY SLICED, TOUGH RIBS DISCARDED (6 CUPS) |
| 1 | LARGE RED PEPPER, CUT INTO 2” BY ¼” STRIPS |
Prepare dressing: In large bowl, with wire whisk, mix oil, vinegar, sugar, salt, and caraway seeds until blended. Add cabbage and pepper; toss to coat. Cover and refrigerate at least 1 hour or up to 6 hours to blend flavors.
EACH SERVING: ABOUT 75 CALORIES | 1G PROTEIN | 8G CARBOHYDRATE | 5G TOTAL FAT (1G SATURATED) | 0MG CHOLESTEROL | 405MG SODIUM 
SIX-BEAN SALAD WITH TOMATO VINAIGRETTE
This salad is a tasty powerhouse of bone-building vitamin K, protein, iron, and a host of heart-healthy antioxidants.
PREP: 20 MINUTES · COOK: 6 MINUTES PLUS COOLING
MAKES: 18 SIDE-DISH SERVINGS
| 1 | TEASPOON SALT |
| 8 | OUNCES GREEN BEANS, TRIMMED AND CUT INTO 1-INCH PIECES |
| 8 | OUNCES WAX BEANS, TRIMMED AND CUT INTO 1-INCH PIECES |
| 1 | CAN (15 TO 19 OUNCES) GARBANZO BEANS |
| 1 | CAN (15 TO 19 OUNCES) BLACK BEANS OR BLACK SOYBEANS |
| 1 | CAN (15 TO 19 OUNCES) RED KIDNEY BEANS |
| 1½ | CUPS (HALF OF 16-OUNCE BAG) FROZEN SHELLED GREEN SOYBEANS (EDAMAME), THAWED |
|
TOMATO VINAIGRETTE |
|
| 1 | SMALL RIPE TOMATO (4 OUNCES), COARSELY CHOPPED |
| 1 | SMALL SHALLOT, COARSELY CHOPPED |
| ¼ | CUP OLIVE OIL |
| 2 | TABLESPOONS RED WINE VINEGAR |
| 1 | TABLESPOON DIJON MUSTARD |
| ½ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
1 In 12-inch skillet, heat 1 inch water with salt to boiling over high heat. Add green and wax beans; return water to a boil. Reduce heat to low; simmer until beans are tender-crisp, 6 to 8 minutes. Drain beans. Rinse with cold running water to stop cooking; drain again. Transfer beans to large serving bowl.
2 While green and wax beans are cooking, rinse and drain garbanzo, black, and kidney beans. Add canned beans and soybeans to bowl with green and wax beans.
3 Prepare Tomato Vinaigrette: In blender, combine tomato, shallot, oil, vinegar, mustard, salt, and pepper. Blend until smooth.
4 Add vinaigrette to beans in bowl. Toss until beans are evenly coated with vinaigrette. Cover and refrigerate at least 1 hour to blend flavors or up to 8 hours.
EACH SERVING: ABOUT 130 CALORIES | 7G PROTEIN | 17G CARBOHYDRATE | 4G TOTAL FAT (0G SATURATED) | 6G FIBER | 0MG CHOLESTEROL | 230MG SODIUM 
Here’s a classic Southern way to use a bumper crop of unripened tomatoes. Serve them as a side dish, substitute them for the fresh tomato in our Backyard BLTs, or use them as a creative burger topping.
PREP: 20 MINUTES · COOK: 3 MINUTES PER BATCH
MAKES: 6 SIDE-DISH SERVINGS
| 6 | SLICES BACON |
| 1 | LARGE EGG WHITE |
| ¼ | TEASPOON SALT |
| ½ | CUP CORNMEAL |
| ¼ | TEASPOON COARSELY GROUND BLACK PEPPER |
| 3 | MEDIUM GREEN TOMATOES (6 TO 8 OUNCES EACH), CUT INTO SCANT ½-INCH-THICK SLICES |
1 In 12-inch skillet, cook bacon over medium heat until browned. With tongs, transfer bacon to paper towels to drain; crumble. Set aside skillet with bacon drippings.
2 In pie plate, beat egg white and salt. On waxed paper, combine cornmeal and pepper. Dip tomatoes in egg mixture to coat both sides, then dip into cornmeal mixture, pressing so mixture adheres. Place on waxed paper.
3 Heat bacon drippings in skillet over medium-high heat. In batches, cook tomatoes until coating is golden brown, about 1½ minutes per side, transferring to paper towels to drain.
4 Transfer tomatoes to platter and top with bacon. Serve hot.
EACH SERVING: ABOUT 190 CALORIES | 4G PROTEIN | 14G CARBOHYDRATE | 13G TOTAL FAT (5G SATURATED) | 15MG CHOLESTEROL | 270MG SODIUM
PAUL KIRK