Better Homes and Gardens New Cook Book

panko beef roast with zucchini

hands-on time 25 minutes

roast 1 hour 45 minutes at 325°F

stand 15 minutes

1 3-lb. boneless beef round tip roast, trimmed
3 Tbsp. Dijon mustard
2 to 3 tsp. fennel seeds, crushed
2 Tbsp. panko bread crumbs
1½ lb. tiny yellow potatoes
4 Tbsp. olive oil
¾ tsp. garlic powder
½ cup grated Parmesan cheese
1 tsp. chopped fresh oregano
¼ tsp. black pepper
4 small or 2 large zucchini
1 recipe Mustard Sauce

1. Preheat oven to 325°F. Sprinkle meat with ½ tsp. sea salt. Brush with mustard; sprinkle with fennel seeds. Press panko onto meat.

2. Place meat on a rack in a shallow roasting pan. Roast 1¾ to 2 hours for medium rare (135°F) or 2¼ to 2½ hours for medium (150°F).

3. Halve any large potatoes. Toss with 2 Tbsp. of the oil, ¼ tsp. of the garlic powder, and ¼ tsp. sea salt. Add potatoes to one side of pan the last 1 hour of roasting.

4. Combine Parmesan, oregano, pepper, ¼ tsp. sea salt, and the remaining ½ tsp. garlic powder. Make cuts in zucchini crosswise every ½ inch, cutting almost to other side. Stuff cheese mixture in slices. Drizzle with remaining 2 Tbsp. oil. Add zucchini to pan the last 30 minutes of roasting.

5. Remove from oven. Cover meat with foil and let stand 15 minutes. (The temperature of the meat will rise 5°F to 10°F during standing.) Slice meat. Serve with veggies and Mustard Sauce.

Makes 10 servings (4 oz. meat + 3 potatoes + ⅓ small zucchini +1½ Tbsp. sauce each).

each serving 322 cal., 15 g fat (4 g sat. fat), 84 mg chol., 804 mg sodium, 14 g carb., 2 g fiber, 2 g sugars, 32 g pro.

CUTTING ZUCCHINI To prevent slicing all the way through, arrange chopsticks or wooden spoons lengthwise on opposite sides of zucchini. Cut into zucchini, stopping when the knife reaches the chopsticks.

mustard sauce

In a small bowl combine ½ cup each Dijon mustard and light sour cream and 1 Tbsp. olive oil. Season to taste with salt and black pepper.

Greek Flat Iron Steaks

start to finish 25 minutes

1 lemon
2 6- to 8-oz. boneless beef shoulder flat iron steaks
1 tsp. dried rosemary, crushed
4 tsp. olive oil
2 cups grape tomatoes
2 cloves garlic, minced
⅓ cup pitted green olives, halved
¼ cup crumbled feta cheese

1. Remove 1 tsp. zest from the lemon. Cut the lemon into wedges. Trim fat from steaks. Cut each steak in half and generously season both sides with salt and black pepper. Rub rosemary over both sides of steaks.

2. In a 10-inch nonstick skillet heat 2 tsp. of the oil over medium-high heat. Add steaks; cook 8 to 10 minutes for medium rare (145°F) or 12 to 15 minutes for medium (160°F), turning once. Remove steaks from skillet; cover and keep warm.

3. Add the remaining 2 tsp. oil, the tomatoes, and garlic to skillet. Cook over medium-high heat about 3 minutes or until tomatoes start to soften. Stir in olives and lemon zest.

4. Serve steaks with tomato mixture and lemon wedges. Sprinkle with cheese.

Makes 4 servings (3 oz. meat + ½ cup tomatoes each).

each serving 220 cal., 13 g fat (4 g sat. fat), 56 mg chol., 467 mg sodium, 6 g carb., 2 g fiber, 3 g sugars, 20 g pro.

Bulgogi Beef and Vegetable Bowls

hands-on time 35 minutes

marinate 4 hours

1 lb. boneless beef sirloin steak, cut 1 inch thick
½ cup coarsely chopped onion
¼ cup honey
¼ cup water
2 Tbsp. reduced-sodium soy sauce
2 Tbsp. toasted sesame oil (tip)
1 Tbsp. finely chopped fresh ginger
4 cloves garlic, halved
Nonstick cooking spray
1⅓ cups cooked brown rice
1 cup coarsely shredded carrots
1 cup finely shredded red cabbage
¾ cup cooked small broccoli florets
½ cup coarsely shredded cucumber
¼ cup chopped fresh cilantro or mint
1 to 2 tsp. sriracha sauce
½ cup kimchi (optional)

1. Trim fat from meat. Cut meat across the grain into very thin slices. Place meat in a resealable plastic bag set in a shallow dish. For marinade, in a blender or food processor combine onion, 2 Tbsp. each of the honey and the water, the soy sauce, 1 Tbsp. of the sesame oil, the ginger, and garlic. Cover and blend or process until smooth. Pour over meat. Seal bag; turn to coat meat. Marinate in the refrigerator 4 to 6 hours, turning bag occasionally.

2. Drain meat, discarding marinade. Coat a 10-inch grill pan or nonstick skillet with cooking spray; heat over medium-high heat. Working in batches, add meat; cook and stir 40 to 60 seconds or just until slightly pink in center.

3. To assemble, divide meat and next five ingredients (through cucumber) among shallow bowls, keeping ingredients in separate piles. In a small bowl combine the remaining 2 Tbsp. honey, 2 Tbsp. water, and 1 Tbsp. sesame oil; the cilantro; and sriracha sauce. Top bowls with honey mixture and, if desired, kimchi and additional cilantro or mint.

Makes 4 servings (1 bowl each).

each serving 397 cal., 13 g fat (3 g sat. fat), 77 mg chol., 435 mg sodium, 43 g carb., 3 g fiber, 23 g sugars, 30 g pro.

STEAK slices much easier when partially frozen. Pop your steak in the freezer for 30 to 45 minutes before you start cutting it.

bulgogi

This traditional Korean dish consists of marinated, grilled strips of meat. We serve it as a one-bowl meal with fresh veggies, rice, and a homemade spicy sriracha dressing.

cooking rice

For 1⅓ cups cooked rice, in a 2-qt. saucepan bring ⅔ cup water and ⅓ cup uncooked long grain brown rice to boiling; reduce heat. Simmer, covered, 35 to 45 minutes or until rice is tender and liquid is absorbed.

Southwestern Beef Kabobs with Orzo Salad

hands-on time 40 minutes

grill 8 minutes

4 tsp. chili powder
2 tsp. garlic salt
1 tsp. ground cumin
1 tsp. ground oregano
2 lb. boneless beef sirloin, cut into 1-inch cubes
1 recipe Orzo Salad
Lime slices (optional)
Cilantro sprigs (optional)

1. If using wooden skewers, soak in water 30 minutes. In a resealable plastic bag combine chili powder, garlic salt, cumin, and oregano. Seal bag and shake to mix. Add beef cubes to bag. Seal bag and shake to coat. On eight 10-inch skewers thread meat, leaving a ¼-inch space between pieces.

2. Grill kabobs, covered, over medium heat 8 to 12 minutes or until desired doneness, turning once or twice (grilling tips, Grilling).

3. Serve beef kabobs with Orzo Salad. If desired, serve with lime slices and cilantro sprigs.

Makes 8 servings (1 kabob + 1 cup salad each).

Orzo Salad Cook ⅔ cup dried orzo pasta according to package directions, adding 2 cups fresh corn kernels (4 ears) for the last minute of cooking. Drain orzo and corn in a colander; rinse with cold water. In a bowl combine orzo; corn; ¾ cup chopped orange or red sweet pepper; ⅔ cup grape tomatoes, halved; one 15- to 16-oz. can kidney beans, rinsed and drained; ½ cup thinly sliced red onion; and 1 small zucchini, halved lengthwise and sliced. For dressing, in a screw-top jar combine 1 tsp. lime zest; ¼ cup lime juice; 1 fresh jalapeño chile pepper, seeded and finely chopped (tip); 2 Tbsp. each chopped fresh cilantro, olive oil, and honey; 3 cloves garlic, minced; and ½ tsp. salt. Cover and shake well. Pour dressing over orzo mixture; stir.

each serving 413 cal., 19 g fat (6 g sat. fat), 82 mg chol., 537 mg sodium, 34 g carb., 5 g fiber, 9 g sugars, 29 g pro.

SOUTHWESTERN BEEF KABOBS WITH ORZO SALAD

Spice-Rubbed Flank Steak

hands-on time 10 minutes

chill 1 hour

grill 13 minutes

stand 10 minutes

1 Tbsp. packed brown sugar
2 tsp. ground cumin
2 tsp. garlic powder
2 tsp. chili powder
1 tsp. onion powder
½ tsp. salt
¼ tsp. black pepper
2 1- lb. beef flank steaks, 1 to 1¼ inch thick
1 recipe Chimichurri (see recipe) (optional)
Toasted rolls (optional)

1. In a bowl stir together first seven ingredients (through pepper). Rub mixture on both sides of steaks. Wrap in plastic wrap; chill 1 to 24 hours.

2. Grill steaks, covered, over medium heat 13 to 16 minutes or until desired doneness (145°F for medium), turning once (grilling tips, Grilling).

3. Transfer steaks to a cutting board; tent with foil. Let stand 10 minutes. Thinly bias-slice across the grain. If desired, serve with Chimichurri on toasted rolls.

Makes 6 servings (4 oz. meat each).

To Broil Preheat broiler. Place meat on an unheated greased rack of a broiler pan. Broil 4 to 6 inches from heat 9 to 12 minutes or until desired doneness (145°F for medium), turning once.

each serving 244 cal., 10 g fat (4 g sat. fat), 104 mg chol., 308 mg sodium, 4 g carb., 1 g fiber, 2 g sugars, 33 g pro.

fajita bar

Make it a party! When you’re serving a crowd, mix and match beef, chicken, and shrimp fajitas. Cook skinless, boneless chicken breast until no longer pink; cook peeled and deveined shrimp until opaque. Serve with toppings, salsas, and guacamole so diners can make their own. Serve fajita mixture still sizzling in a preheated cast-iron skillet or grill pan.

Fajitas

hands-on time 25 minutes

chill 30 minutes

12 oz. beef skirt or flank steak, cut into thin bite-size strips
1 recipe Fajita Seasoning
1 medium red or green sweet pepper, cut into thin strips
1 medium onion, thinly sliced and separated into rings
2 Tbsp. vegetable oil
¾ cup chopped tomato
1 Tbsp. lime juice
4 8-inch flour tortillas, warmed
Toppers, such as salsa, Guacamole (see recipe), sour cream, and/or lime wedges

1. Sprinkle beef with 2 tsp. of the Fajita Seasoning; toss to coat. Cover and chill 30 minutes.

2. In a 12-inch skillet cook sweet pepper, onion, and the remaining seasoning in 1 Tbsp. of the oil over medium-high heat until pepper and onion are crisp-tender. Remove pepper mixture from skillet. Add the remaining 1 Tbsp. oil and the meat to the skillet. Cook and stir 2 to 3 minutes or until browned. Return pepper mixture to skillet. Stir in tomato. Cook until heated through. Remove from heat; stir in lime juice.

3. Fill warm tortillas with beef mixture. If desired, serve with salsa, Guacamole, sour cream, and/or lime wedges.

Makes 4 servings (1 fajita each).

each serving 356 cal., 21 g fat (6 g sat. fat), 51 mg chol., 326 mg sodium, 21 g carb., 2 g fiber, 4 g sugars, 20 g pro.

BEEF SKIRT STEAK is the typical choice for beef fajitas; it’s often only available at Mexican markets and specialty food stores. It has a coarser grain than flank steak and is more marbled. Both cuts should be thinly sliced across the grain (against the meat fibers) for maximum tenderness; cook over medium-high heat to get a good sear without overcooking.

fajita seasoning

In a bowl combine 1½ tsp. ground cumin; ½ tsp. dried oregano, crushed; ¼ tsp. each salt, cayenne pepper, and black pepper; and ⅛ tsp. each garlic powder and onion powder.

Beef and Noodles

hands-on time 25 minutes

cook 1 hour 20 minutes

1 lb. beef stew meat, trimmed and cut into ¾-inch cubes
¼ cup all-purpose flour
1 Tbsp. vegetable oil
½ cup chopped onion
2 cloves garlic, minced
3 cups beef broth
1 tsp. dried thyme or basil, crushed
¼ tsp. black pepper
½ of a recipe Egg Noodles (see recipe) or half of a 16-oz. pkg. frozen egg noodles
Snipped fresh Italian parsley

1. In a large bowl toss meat with flour to coat. In a 3- or 4-qt. saucepan heat oil over medium-high heat. Add half of the meat to the hot oil in pan; cook and stir until browned. Remove meat from pan. Add the remaining meat, the onion, and garlic. Cook and stir until meat is browned and onion is tender, adding more oil if necessary. Drain off fat. Return all meat to the saucepan.

2. Stir in the 3 cups broth, the thyme, and pepper. Bring to boiling; reduce heat. Simmer, covered, 1¼ to 1½ hours or until meat is tender.

3. Stir noodles into broth mixture. Bring to boiling; reduce heat. Cook, uncovered, about 5 minutes or until noodles are tender, stirring occasionally. (If using frozen egg noodles, cook, uncovered, about 25 minutes or until noodles are tender, stirring occasionally.) Add additional broth to the noodle mixture as needed to reach desired consistency. Serve in bowls; sprinkle with parsley.

Makes 4 servings (1½ cups each).

each serving 411 cal., 14 g fat (4 g sat. fat), 131 mg chol., 834 mg sodium, 37 g carb., 2 g fiber, 2 g sugars, 32 g pro.

Beef Pot Roast

hands-on time 25 minutes

cook 1 hour 45 minutes

1 2½- to 3-lb. beef chuck arm pot roast, beef chuck shoulder pot roast, or beef chuck 7-bone pot roast
1 tsp. steak seasoning
2 Tbsp. vegetable oil
¾ cup beef broth
1 Tbsp. Worcestershire sauce
1 tsp. dried thyme, crushed
¼ tsp. salt
1 lb. whole tiny new red potatoes or large potatoes halved or quartered
1 lb. carrots and/or parsnips, peeled and cut into 1- to 2-inch pieces
1 medium onion, cut into thin wedges (1½ cups)
½ cup cold water
3 Tbsp. all-purpose flour
Salt and black pepper

1. Trim fat from meat. Sprinkle meat with steak seasoning. In a 5- to 6-qt. Dutch oven brown roast on all sides in hot oil. Combine broth, Worcestershire sauce, thyme, and salt. Pour over roast. Bring to boiling; reduce heat. Simmer, covered, 1 hour.

2. Add potatoes, carrots and/or parsnips, and onion to Dutch oven with meat. Stir into liquid. Return to boiling; reduce heat. Simmer, covered, 45 minutes more or until meat and vegetables are tender. Using a slotted spoon, transfer meat and vegetables to a platter. Reserve juices in Dutch oven; keep warm.

3. For gravy, skim fat from cooking juices; measure 1½ cups liquid. If necessary, add enough water to juices to equal 1½ cups. Return to Dutch oven. In a small bowl stir together the cold water and flour until smooth. Stir into juices in pan. Cook and stir over medium heat until thickened and bubbly. Cook and stir 1 minute more. Season to taste with salt and pepper. Serve gravy with meat and vegetables.

Makes 6 servings (3 oz. meat + 1 cup vegetables + ⅓ cup gravy each).

each serving 408 cal., 13 g fat (4 g sat. fat), 123 mg chol., 652 mg sodium, 27 g carb., 5 g fiber, 7 g sugars, 45 g pro.

in the oven

Preheat oven to 325°F. Prepare any variation as directed through Step 1, except bake, covered, 1 hour. Add potatoes and vegetables to Dutch oven with meat. Cover and bake 1½ to 2 hours more or until meat and vegetables are tender. Remove meat and vegetables from Dutch oven and prepare gravy as directed in Step 3.

in the slow cooker

Trim fat from meat. Sprinkle meat with steak seasoning. Brown roast for any variation as directed in Step 1. Place potatoes and vegetables in a 5- to 6-qt. slow cooker. Place roast on top of vegetables. Combine the broth, Worcestershire sauce, thyme, and salt. Pour over roast in cooker. Cover and cook on low 10 to 11 hours or on high 5 to 5½ hours. Prepare gravy in a saucepan as directed in Step 3.

Fennel Pot Roast Prepare as directed, except substitute ½ tsp. each salt and black pepper for the steak seasoning; ¼ cup dry red wine for ¼ cup of the beef broth; dried Italian seasoning for the thyme; 1 fennel bulb, trimmed, cored, and cut into wedges; and 8 oz. cremini mushrooms, quartered, for the carrots and/or parsnips. Add 1 Tbsp. Dijon mustard and 2 cloves garlic, minced, to the broth in Step 1.

Cider and Squash Pot Roast Prepare as directed, except substitute ½ tsp. each salt and black pepper for the steak seasoning and ½ to ¾ cup apple cider for the beef broth. Use yellow potatoes and 1 lb. butternut squash, cut into 2-inch cubes, for the carrots and/or parsnips. Add 2 Tbsp. coarse-ground mustard and 2 cloves garlic, minced, to the broth in Step 1.

Meat Loaf

hands-on time 25 minutes

bake 1 hour at 350°F

stand 10 minutes

1 Tbsp. vegetable oil
½ cup finely chopped fresh mushrooms
½ cup shredded carrot
⅓ cup finely chopped onion
2 cloves garlic, minced
2 eggs, lightly beaten
¼ cup milk
3 Tbsp. ketchup
1 Tbsp. Dijon mustard
1 Tbsp. Worcestershire sauce
½ tsp. kosher salt
1 cup soft bread crumbs
1 lb. ground beef chuck (85% lean)
1 lb. ground beef sirloin (90% lean)
½ cup ketchup
¼ cup packed brown sugar
2 tsp. Dijon mustard

1. Preheat oven to 350°F. In a 10-inch skillet heat oil over medium-high heat. Add mushrooms, carrot, onion, and garlic; cook and stir 4 to 5 minutes or until tender. In a large bowl combine next six ingredients (through kosher salt). Add vegetable mixture and bread crumbs, stirring until evenly moistened.

2. Add ground beef; using clean hands, mix lightly until combined. Line a 3-qt. rectangular baking dish with foil. Lightly pat the mixture into a 9×5-inch loaf in the prepared dish.

3. For glaze, in a small bowl combine the ½ cup ketchup, the brown sugar, and 2 tsp. mustard. (Or substitute one of the glaze options [right] for the ketchup-brown sugar glaze.)

4. Bake about 1 hour or until done (160°F), spooning glaze over meat loaf the last 25 minutes of baking.

5. Let meat loaf stand 10 minutes. Using two spatulas, transfer loaf to a platter; cut into eight slices.

Makes 8 servings (1 slice each).

each serving 372 cal., 18 g fat (6 g sat. fat), 123 mg chol., 606 mg sodium, 24 g carb., 1 g fiber, 13 g sugars, 26 g pro.

GROUND BEEF CHUCK (85% lean, 15% fat) and ground sirloin (90% lean, 10% fat) are the best combo for meat loaf. The higher fat content of ground chuck adds flavor and moisture to the loaf; lean sirloin adds good structure.

meat combos

Instead of using all beef, we also like these combos (1 lb. of each). If the meat mixture is on the lean side, cover the meat loaf with foil for the first 35 minutes of baking to keep it from drying out.

GROUND BEEF + BULK SWEET ITALIAN SAUSAGE

GROUND TURKEY BREAST + GROUND PORK

GROUND BEEF CHUCK + GROUND VEAL

apricot-Mustard Glaze Stir together ½ cup apricot preserves and 2 Tbsp. Dijon mustard.

Peach-Chile Glaze Stir together ½ cup peach preserves and 2 tsp. each Asian chili sauce with garlic and grated fresh ginger.

Cranberry Glaze Stir together ½ cup ketchup and ¼ cup whole cranberry sauce.

cooking class

Getting a good sear (caramelized crust) on your ribs is where the real flavor comes from. Get the Pan really hot and don’t overcrowd ribs.

Asian Short Ribs

hands-on time 30 minutes

bake 2 hours 45 minutes at 350°F

2½ cups reduced-sodium beef broth
¾ cup hoisin sauce
3 Tbsp. reduced-sodium soy sauce
2 tsp. toasted sesame oil
1½ tsp. five-spice powder
⅛ tsp. cayenne pepper (optional)
3½ to 4 lb. beef short ribs (about 8 to 10 ribs), cut into serving-size pieces
¼ tsp. black pepper
1 Tbsp. vegetable oil
½ cup chopped onion
1 tsp. grated fresh ginger
3 to 4 cloves garlic, minced
1½ cups sliced fresh shiitake mushrooms (stems removed) or button mushrooms
2 to 3 cups hot cooked rice or rice noodles (optional)
Green onions, bias-sliced (optional)

1. Preheat oven to 350°F. In a bowl stir together the first six ingredients (through cayenne pepper). Trim fat from ribs. Sprinkle ribs with the black pepper. In a 4- to 5-qt. Dutch oven heat oil over medium-high heat. Cook ribs, half at a time, in hot oil until browned on all sides. Transfer ribs to a large bowl or plate. Add onion, ginger, and garlic to Dutch oven. Cook and stir 1 to 2 minutes or until onion is lightly browned.

2. Return ribs to Dutch oven. Add broth mixture. Bring to boiling. Cover Dutch oven; transfer to oven. Bake, covered, 2 hours, stirring once or twice. Stir in mushrooms. Bake, covered, about 45 minutes more or until ribs are tender.

3. Transfer ribs to a deep platter; cover to keep warm. Transfer cooking liquid to a large glass measure. Skim fat from cooking liquid. For sauce, return cooking liquid to Dutch oven; bring to boiling. Cook, uncovered, 2 to 3 minutes or until thickened. Pour some of the sauce over ribs. Pass the remaining sauce. If desired, serve with rice and sprinkle with green onions.

Makes 4 servings (2 ribs + ½ cup sauce each).

each serving 474 cal., 24 g fat (8 g sat. fat), 97 mg chol., 1,565 mg sodium, 26 g carb., 2 g fiber, 15 g sugars, 37 g pro.

BEEF SHORT RIBS are cut two ways. English-style, with ribs cut crosswise (below), are more commonly available. Ribs cut lengthwise, called flanken-style, are available in Asian markets and specialty grocery stores.

shiitake prep

Since shiitake mushroom stems are very tough, remove them before slicing and adding the mushrooms to the dish. We like to save the stems to simmer in Bone Broth (see recipe). Freeze stems in a resealable plastic bag until you’re ready to use.

Start by searing the ribs in hot oil to caramelize the surface of the meat (think flavor and color). Cook them in batches—if you try to brown all of them at once, the pan will cool down, the meat will release liquid, and ribs will steam instead of brown. Be patient.

To test the doneness of short ribs, insert a fork into the thickest part. They are done when the fork twists easily and the meat pulls apart with no resistance.

Here’s another key to flavor: Simmering and reducing the sauce concentrate the flavor and thicken the sauce so it coats the ribs.

asian short ribs long, slow braising (moist-heat cooking) is the secret to softening the meat fibers in ribs to give them that meltingly tender texture.

What is NEW ENGLAND Boiled dinner? This one-pot simmer is an Irish-american tradition dished up during the chilly month of march to celebrate St. Patrick’s day.

New England Boiled Dinner

hands-on time 20 minutes

cook 2 hours 30 minutes

1 2- to 2½-lb. corned beef brisket
1 tsp. whole black peppercorns
2 bay leaves
12 oz. whole tiny new potatoes, halved if large
6 medium carrots and/or parsnips, peeled and quartered
1 medium onion, cut into 6 wedges
1 small cabbage, cut into 6 wedges
Salt and black pepper (optional)
1 recipe Horseradish-Chive Sauce (optional)

1. Trim fat from meat. Place meat in a 5- to 6-qt. Dutch oven; add juices from package of corned beef. Add enough water to cover meat. Bring to boiling; reduce heat. Simmer, covered, about 2 hours or until almost tender.

2. Add potatoes, carrots and/or parsnips, and onion to meat in Dutch oven. Return to boiling; reduce heat. Simmer, covered, 10 minutes. Add cabbage. Cook, covered, about 20 minutes more or until tender. Discard bay leaves (if using).

3. Transfer meat to a cutting board. Thinly slice meat across the grain; arrange on a platter. Using a slotted spoon, remove vegetables from Dutch oven and arrange on platter with meat. Discard cooking liquid. If desired, season meat and vegetables with salt and black pepper and serve with Horseradish-Chive Sauce.

Makes 6 servings (3 to 4 oz. meat + 1 cup vegetables each).

each serving 357 cal., 18 g fat (5 g sat. fat), 76 mg chol., 1,066 mg sodium, 24 g carb., 6 g fiber, 8 g sugars, 25 g pro.

PEPPERCORNS AND BAY LEAVES can be omitted if your corned beef comes with its own seasoning packet.

get-together

Make this a St. Patrick’s Day celebration meal by adding hearty rye bread, coarse-grain mustard, and Guinness beer.

USE IT UP

CORNED BEEF HASH

Cut leftover corned beef into small cubes or shred it; cut the potatoes into cubes. Cook the corned beef and cubed cooked potatoes in hot oil until meat is browned and potatoes are a little crispy. Serve with fried eggs for a hearty breakfast or quick dinner.

horseradish-chive sauce

In a bowl stir together 1 cup sour cream, ¼ cup prepared horseradish, 1 Tbsp. each chopped fresh chives and Dijon mustard, 2 tsp. Worcestershire sauce, and ⅛ tsp. cayenne pepper.

know your brisket

Beef brisket is cut from the chest of cattle just below the chuck. It consists of two distinct areas separated by a layer of fat. The point (also called the deckle) is a well-marbled, fatty cut on top of the flat, a bigger, leaner section. A trimmed flat cut is more commonly available in supermarkets since it is the better corned beef option; it is more attractive and slices nicely. The point cut produces juicier cooked meat, thanks to all that fat, and is better for shredding. When the entire brisket is intact (including both cuts), it is sold as an 8- to 12-lb. piece known as a Texas brisket or packer cut.

Herbed Pork Roast

hands-on time 20 minutes

roast 20 minutes at 450°F + 40 minutes at 350°F

stand 10 minutes

¼ cup olive oil
2 Tbsp. chopped fresh rosemary
2 Tbsp. chopped fresh thyme
6 cloves garlic, minced
1 tsp. salt
½ tsp. black pepper
1 lb. tiny new potatoes, halved
½ of a 1½-lb. butternut squash, peeled, seeded, and cut into 1½-inch pieces
3 carrots and/or parsnips, peeled, halved lengthwise, and cut into 2-inch pieces
1 large onion, cut into wedges
1 2- to 2½-lb. boneless pork top loin roast (single loin), trimmed of fat

1. Preheat oven to 450°F. In a small bowl combine first six ingredients (through pepper). Place potatoes, squash, carrots, and onion in a large roasting pan. Drizzle with half of the oil mixture; toss to coat. Push the vegetables to edges of pan.

2. Place roast in center of pan; spread with remaining oil mixture. Roast 20 to 25 minutes or until meat is beginning to brown.

3. Reduce oven temperature to 350°F. Roast 40 to 45 minutes more or until meat registers 145°F and vegetables are tender, stirring vegetables occasionally. Cover meat and vegetables with foil; let stand 10 minutes before serving.

Makes 8 servings (4 oz. meat + ¾ cup vegetables each).

each serving 285 cal., 11 g fat (2 g sat. fat), 71 mg chol., 363 mg sodium, 18 g carb., 3 g fiber, 3 g sugars, 27 g pro.

take a break

Your pork loin needs its rest, too. After removing it from the oven, loosely place a piece of foil over the loin; let it stand for 10 minutes. During this time, the internal temperature continues to rise (carryover cooking).

Pork Chops with Apples and Cream

start to finish 35 minutes

4 bone-in rib pork chops, cut 1 inch thick (1¾ to 2 lb. total)
Kosher salt and black pepper
1 Tbsp. canola or corn oil
2 cooking apples, such as Gala, cored, cut into ½-inch wedges
1 Tbsp. unsalted butter
⅔ cup finely chopped shallots
4 large garlic cloves, minced
2 sprigs fresh sage
2 Tbsp. + ½ tsp. sherry vinegar
1 cup apple cider
3 Tbsp. heavy cream
1 Tbsp. Dijon mustard
1 tsp. finely chopped fresh sage

1. Season pork with salt and pepper. In a 12-inch skillet cook pork chops in hot oil over medium-high heat 2 minutes, turning once. Transfer pork to a plate. Add apples to skillet. Cook 3 to 4 minutes or until golden brown. Season with salt. Transfer to plate with pork.

2. Reduce heat to medium. Add butter and shallots to skillet; cook 3 minutes. Add garlic and sage sprigs; cook 30 seconds. Add 2 Tbsp. of the vinegar, stirring to loosen browned bits from the bottom of the pan. Add cider; bring to a simmer. Return pork chops and their juices to pan; reduce heat to low. Cover and gently simmer about 10 minutes or until pork is done (145°F), adding the apples the last 5 minutes of cooking. Transfer pork and apples to a plate.

3. Increase heat to medium-high. Simmer about 5 minutes or until liquid is reduced by about half. Whisk in cream, mustard, chopped sage, and ½ tsp. vinegar. Simmer 1 to 2 minutes more or until slightly thickened. Return pork and apples to skillet to coat.

Makes 4 servings (1 chop + ½ cup apples each).

each serving 348 cal., 16 g fat (7 g sat. fat), 87 mg chol., 241 mg sodium, 24 g carb., 3 g fiber, 18 g sugars, 27 g pro.

Ginger Chops with Walnuts

start to finish 40 minutes

2 Tbsp. vegetable oil
1 cup walnuts
½ tsp. curry powder
⅛ tsp. cayenne pepper
4 bone-in pork loin chops, cut ½ inch thick (about 7 oz. each)
1 small red onion, cut into thin wedges
1 orange
¼ cup reduced-sodium soy sauce
1 Tbsp. honey
1 Tbsp. grated fresh ginger
8 oz. butternut squash, peeled, sliced, and steamed or roasted (chart)

1. In a 12-inch skillet heat 1 Tbsp. of the vegetable oil over medium heat. Add walnuts, curry powder, and cayenne. Cook and stir 5 minutes; remove from skillet.

2. Add the remaining 1 Tbsp. oil to skillet. Add pork chops and red onion. Cook about 7 minutes or until pork is done (145°F), turning once.

3. Remove zest and squeeze juice from orange. In a bowl stir together zest and juice, soy sauce, honey, and ginger. Add to skillet along with squash. Bring to boiling; heat through. Top chops and squash with the walnut mixture.

Makes 4 servings (1 chop + ¾ cup vegetables + ¼ cup nuts each).

each serving 508 cal., 30 g fat (4 g sat. fat), 79 mg chol., 678 mg sodium, 22 g carb., 5 g fiber, 12 g sugars, 41 g pro.

change it up

Baked or oven-roasted sweet potatoes make a delicious stand-in for squash. Add a creamy accent with a sprinkle of crumbled blue cheese.

CRISP-COATED BAKED PORK CHOPS

Crisp-Coated Baked Pork Chops

hands-on time 20 minutes

bake 20 minutes at 425°F

4 boneless pork loin chops, cut ¾ inch thick (1½ to 1¾ lb. total)
¼ tsp. salt
1 egg, lightly beaten
2 Tbsp. milk
¼ tsp. black pepper
1 cup herb-seasoned stuffing mix, finely crushed
2 Tbsp. butter, melted
Nonstick cooking spray

1. Preheat oven to 425°F. Line a 15×10-inch baking pan with foil. Trim fat from chops. Sprinkle chops with salt. In a shallow dish combine egg, milk, and pepper. Place stuffing mix in another shallow dish. Dip chops into egg mixture, then into stuffing mix, turning to coat. Place chops in the prepared baking pan. Drizzle chops with butter and coat with cooking spray.

2. Bake, uncovered, 20 to 25 minutes or until juices run clear (145°F).

Makes 4 servings (1 chop each).

each serving 347 cal., 12 g fat (6 g sat. fat), 143 mg chol., 912 mg sodium, 17 g carb., 2 g fiber, 1 g sugars, 41 g pro.

STUFFING MIX is just one coating option. Swap in crushed cornflakes cereal or panko bread crumbs instead.

BUTTER AND COOKING SPRAY are both used here. The drizzle of butter adds extra flavor but doesn’t provide an even coating. Cooking spray covers evenly so the coating doesn’t dry out.

Bacon-Wrapped Pork Tenderloin

hands-on time 20 minutes

roast 25 minutes at 425°F

stand 3 minutes

⅓ cup apricot or cherry preserves, large pieces chopped
1 tsp. red wine vinegar
10 slices bacon
1 1-lb. pork tenderloin, trimmed
1 Tbsp. olive oil
8 oz. green beans, trimmed if desired
¼ cup reduced-sodium chicken broth
2 Tbsp. honey
¼ tsp. salt
¼ cup sliced almonds, toasted

1. Preheat oven to 425°F. Line a shallow roasting pan with foil. Place a rack in pan. In a bowl stir together apricot preserves and vinegar.

2. Lay bacon side by side on work surface, overlapping slightly. Place tenderloin crosswise on bacon; roll up, wrapping bacon around tenderloin. Place tenderloin, bacon ends down, on rack in pan. Roast 20 minutes. Brush top of tenderloin with preserves. Roast 5 to 10 minutes more or until bacon is crisp and pork is done (145°F). Remove from oven; let stand 3 minutes.

3. Meanwhile, in a 10-inch skillet heat oil over medium-high heat. Add green beans; cook and stir 3 to 5 minutes or just until crisp-tender. Add broth, honey, and salt. Cook and stir about 3 minutes more or until liquid is nearly evaporated. Stir in almonds. Serve green beans with sliced tenderloin.

Makes 4 servings (3 oz. meat + ½ cup beans each).

each serving 392 cal., 15 g fat (4 g sat. fat), 93 mg chol., 575 mg sodium, 31 g carb., 2 g fiber, 22 g sugars, 33 g pro.

Coconut-crusted Pork Tenderloin

hands-on time 35 minutes

marinate 2 hours

1 1½-lb. pork tenderloin, trimmed and cut into 8 slices
¾ cup canned unsweetened coconut milk
2 Tbsp. finely chopped fresh ginger
4 cloves garlic, minced
½ tsp. sea salt
¼ to ½ tsp. cayenne pepper
2 eggs
¼ cup chopped raw macadamia nuts
¼ cup unsweetened shredded coconut
1 to 2 Tbsp. coconut oil
1 recipe Mango Salsa

1. Using the flat side of a meat mallet, flatten meat between two pieces of plastic wrap to ½ inch thick. For marinade, in a bowl combine next five ingredients (through cayenne pepper). Add meat; turn to coat. Cover and marinate in the refrigerator 2 to 3 hours, turning meat occasionally. Drain meat, discarding marinade.

2. In a shallow dish beat eggs with a fork. In a food processor cover and pulse nuts and shredded coconut just until finely chopped. Dip meat slices in egg, turning to coat. Lightly sprinkle both sides with nut mixture.

3. In a 10-inch heavy skillet heat 1 Tbsp. of the oil over medium-high heat. Add meat, half at a time, and cook 4 to 6 minutes or until slightly pink in center, turning once and adding the remaining 1 Tbsp. oil if needed. Serve with Mango Salsa.

Makes 4 servings (4 oz. meat + ½ cup salsa each).

each serving 447 cal., 29 g fat (18 g sat. fat), 204 mg chol., 443 mg sodium, 5 g carb., 1 g fiber, 1 g sugars, 40 g pro.

mango Salsa

Remove ½ tsp. zest and squeeze 2 Tbsp. juice from 1 lime. In a medium bowl combine lime zest and juice; 1½ cups chopped mango; ¾ cup finely chopped red sweet pepper; ¼ cup thinly sliced green onions; 2 Tbsp. coconut oil; 1 fresh Scotch bonnet or serrano chile pepper, seeded and finely chopped (tip); and ¼ tsp. each salt and black pepper.

COOK tenderloin slices half at a time so your pan and the oil stay hot. Keep the first batch warm in a 300°F oven. Add additional oil to pan if needed.

Breaded Pork Tenderloins

start to finish 25 minutes

1 lb. pork tenderloin
¼ cup all-purpose flour
¼ tsp. garlic salt
¼ tsp. black pepper
1 egg
1 Tbsp. milk
½ cup seasoned fine dry bread crumbs
2 Tbsp. vegetable oil

1. Trim fat from meat. Cut meat crosswise into four pieces. Using the flat side of a meat mallet, flatten pork between two pieces of plastic wrap to about ¼ inch thick (opposite).

2. In a shallow bowl combine flour, garlic salt, and pepper. In another shallow bowl whisk together egg and milk. In a third bowl place bread crumbs. Dip meat into flour mixture to coat. Dip into egg mixture, then into bread crumbs, turning to coat.

3. In a 10-inch heavy skillet cook meat in hot oil over medium heat 6 to 8 minutes or until coating is browned and meat is slightly pink in center, turning once.

Makes 4 servings (1 tenderloin each).

each serving 284 cal., 11 g fat (2 g sat. fat), 120 mg chol., 398 mg sodium, 16 g carb., 1 g fiber, 1 g sugars, 28 g pro.

Make it a sandwich

In restaurants, breaded tenderloins are often sandwiched between large toasted buns. Customize with all the condiments and toppings you like.

WHAT IS “NATURAL” PORK?

The U.S. Department of Agriculture states that pork labeled as “natural” undergoes minimal processing and cannot contain artificial ingredients or added color (but this is not the same as organic).

Cut a whole pork tenderloin crosswise into four equal pieces.

For the right thickness and shape, use the flat side of the meat mallet to pound meat pieces to an even ¼-inch thickness. For nice round pieces, fold in any long edges toward the center and pound again until even.

CLASSIC BARBECUE SAUCE and Asian Barbecue Sauce can be stored in the fridge up to 1 week.

on the grill

When you want smoky grilled flavor, start the Saucy Ribs in the oven and finish on the grill. To finish on the grill, prepare and bake as directed 2 to 2½ hours. For a charcoal grill, sprinkle 2 cups soaked hickory wood chips over the coals. (Soak chips for 1 hour in water before using; drain.) Grill ribs, covered, over medium heat 10 to 15 minutes or until ribs are browned, turning once and brushing with sauce. (For a gas grill, add wood chips according to manufacturer’s directions.) Serve ribs with remaining sauce. (Get a head start by baking them the day before and refrigerating overnight.)

cooking class

When covered tightly with foil, this low and slow baking method creates steam to keep the ribs moist and tender while they cook. Take them A step further with a 10-minute flip on the grill for a crispy brown crust and smoky flavor.

Saucy Ribs

hands-on time 25 minutes

bake 2 hours 15 minutes at 350°F

4 to 5 lb. pork loin back ribs
1 Tbsp. packed brown sugar
1 Tbsp. paprika
1 tsp. garlic powder
1 tsp. celery salt
½ tsp. dry mustard
½ tsp. black pepper
¼ tsp. cayenne pepper
1 recipe Classic Barbecue Sauce, Asian Barbecue Sauce, or Beer Barbecue Sauce (see recipe)

1. Preheat oven to 350°F. Trim fat from ribs. Place ribs in a shallow roasting pan. For rub, in a bowl stir together next seven ingredients (through cayenne pepper). Sprinkle rub over both sides of ribs; rub in with your fingers. Place ribs bone side down. Cover pan with foil.

2. Bake ribs 2 to 2½ hours or until very tender. Carefully drain fat from roasting pan. Meanwhile, prepare desired sauce. Brush some sauce over both sides of ribs, returning ribs to bone side down. Bake, uncovered, 15 minutes more, basting once with sauce. Pass remaining sauce with ribs.

Makes 6 servings (⅙ of ribs + ¼ cup sauce each).

each serving 419 cal., 28 g fat (10 g sat. fat), 123 mg chol., 415 mg sodium, 3 g carb., 1 g fiber, 2 g sugars, 37 g pro.

A RIB RACK has a thin membrane that covers the bones and needs to be removed. (It shrinks during cooking, causing the rack to curl.) To remove, slip the tip of a knife under the membrane to loosen it. Use a paper towel to grip and pull it away from the bones.

Classic Barbecue Sauce In a 2-qt. saucepan melt ¼ cup butter over low heat. Add ½ cup finely chopped onion; 3 cloves garlic, minced; and 1 tsp. kosher salt; cook until onion is tender. Stir in 1½ tsp. each paprika and chili powder, ½ tsp. crushed red pepper, and ¼ tsp. black pepper; cook and stir 1 minute. Stir in 1 cup cold water, ⅔ cup cider vinegar, ½ cup packed brown sugar, and 1 Tbsp. Worcestershire sauce; bring to a simmer. Whisk in ½ cup tomato paste and 2 Tbsp. molasses. Bring to a simmer; cook, uncovered, 10 to 15 minutes or until thickened, stirring occasionally. Add additional salt if needed.

Asian Barbecue Sauce Place ½ cup apricot preserves in a bowl; chop any large pieces of fruit. Stir in ⅔ cup ketchup, ¼ cup reduced-sodium soy sauce, 2 tsp. grated fresh ginger or ½ tsp. ground ginger, and 2 cloves garlic, minced.

DOneness cues

BONE TIPS When the ribs are close to being done, the meat will begin to retract, exposing the rib tips.

U SHAPE Hold the ribs in the middle with tongs. When they are ready, the rack will sag in a reversed U shape. The meat may crack, too, which is a good sign.

RIB TWIST Grab an exposed bone tip with your tongs and gently twist. If the bone turns easily, the ribs are done.

TOOTHPICK TEST The meat is tender when a toothpick easily penetrates the meat between the ribs.

Glazed Ham Balls

hands-on time 25 minutes

bake 40 minutes at 350°F

2 eggs, lightly beaten
1½ cups soft bread crumbs
½ cup finely chopped onion
2 Tbsp. milk
¼ tsp. black pepper
2 tsp. dry mustard
12 oz. ground cooked ham
12 oz. ground pork
¾ cup packed brown sugar
½ cup ketchup
2 Tbsp. vinegar

1. Preheat oven to 350°F. Lightly grease a 2-qt. rectangular baking dish. In a large bowl combine first five ingredients (through pepper); stir in 1 tsp. of the mustard. Add ham and pork; mix well. Shape mixture into 12 balls, using about ¼ cup mixture for each. Arrange ham balls in prepared baking dish.

2. For sauce, in a bowl stir together the remaining 1 tsp. mustard and remaining ingredients; pour over ham balls. Bake, uncovered, about 40 minutes or until done (160°F).

Makes 6 servings (2 balls each).

each serving 375 cal., 13 g fat (4 g sat. fat), 136 mg chol., 830 mg sodium, 40 g carb., 1 g fiber, 33 g sugars, 25 g pro.

GROUND HAM and PORK are sold as a premixed combo in some supermarkets. It may be labeled “ham loaf.” You can use 1½ lb. of the mixture as a convenient shortcut.

Sweet-and-Sour Glazed Ham Balls Prepare as directed, except omit 1 tsp. mustard, brown sugar, ketchup, and vinegar. In a 1- or 1½-qt. saucepan stir together ½ cup packed brown sugar and 4 tsp. cornstarch. Stir in ⅓ cup each chicken broth and red wine vinegar; ¼ cup finely chopped green sweet pepper; 2 Tbsp. each chopped pimientos or roasted red sweet pepper and reduced-sodium soy sauce; 1½ tsp. minced fresh ginger; 1 clove garlic, minced; and ⅛ to ¼ tsp. crushed red pepper. Cook and stir until thickened and bubbly. Cook and stir 2 minutes more. Pour over ham balls in Step 2.

Party-Size Ham Balls To make 24 smaller ham balls, shape meat mixture into a 12×8-inch rectangle on a cutting board. Cut the rectangle into twenty-four 2-inch squares (tip, Shaping Meatballs). Roll each square into a ball. Arrange balls in a 3-qt. baking dish. Bake glazed ham balls about 25 minutes.

Apple Butter-Glazed Ham

hands-on time 20 minutes

roast 20 minutes at 425°F

Nonstick cooking spray
2 medium sweet potatoes, peeled and cut into 1-inch cubes (1 lb.)
12 oz. Brussels sprouts, trimmed and halved
2 Tbsp. vegetable oil
½ tsp. kosher salt
¼ tsp. black pepper
¼ cup apple butter
¼ cup cider vinegar
1 to 1¼ lb. center-cut ham slice, about 1 inch thick
Toasted baguette slices (optional)

1. Preheat oven to 425°F. Line a 15×10-inch baking pan with foil; lightly coat with cooking spray. In a large bowl combine sweet potatoes and Brussels sprouts. Add 1 Tbsp. of the oil, the salt, and pepper; toss to coat. Spread vegetables in a single layer in prepared pan. Roast, uncovered, about 20 minutes or until tender and browned, stirring once.

2. Meanwhile, for glaze, in a screw-top jar combine apple butter, vinegar, and the remaining 1 Tbsp. oil. Cover and shake well. Set aside 2 Tbsp. of the glaze. Toss the remaining glaze with roasted vegetables; cover to keep warm.

3. Heat a grill pan over medium-high heat. Add ham slice; cook about 8 minutes or until browned and heated through, turning once. Drizzle the 2 Tbsp. reserved glaze over ham. Serve with vegetables and, if desired, baguette slices.

Makes 4 servings (4 oz. ham + 1 cup vegetables each).

each serving 396 cal., 11 g fat (2 g sat. fat), 65 mg chol., 1,640 mg sodium, 48 g carb., 7 g fiber, 25 g sugars, 28 g pro.

Bison Burgers

hands-on time 45 minutes

grill 13 minutes

3 Tbsp. olive oil
1 large sweet onion, halved and thinly sliced
½ tsp. salt
¼ tsp. black pepper
1 egg, lightly beaten
2 tsp. salt-free all-purpose seasoning
1½ lb. ground bison (buffalo) or ground beef
4 brioche or kaiser rolls, split
¼ cup Spicy Mayo
Tomato slices and/or fresh basil or leaf lettuce

1. In a 10-inch skillet heat 1 Tbsp. of the olive oil over medium-low heat. Add onion, ¼ tsp. of the salt, and the black pepper. Cook, covered, 13 to 15 minutes or until onion is tender, stirring occasionally. Cook, uncovered, over medium-high heat 3 to 5 minutes more or until golden, stirring constantly.

2. In a large bowl combine egg, salt-free seasoning, and the remaining 2 Tbsp. oil and ¼ tsp. salt. Add ground bison; mix well. Shape into four ¾-inch-thick patties; lightly press centers to make dimples.

3. Grill patties, covered, over medium heat 13 to 15 minutes or until done (160°F), turning once (grilling tips, Grilling).

4. Serve burgers in rolls with Spicy Mayo, caramelized onions, tomato, and/or basil or lettuce.

Makes 4 sandwiches.

each sandwich 781 cal., 53 g fat (16 g sat. fat), 201 mg chol., 754 mg sodium, 35 g carb., 4 g fiber, 10 g sugars, 40 g pro.

BISON MEAT is a lean protein, lower in fat and calories than beef, pork, and chicken. Look for ground bison in large supermarkets, natural food stores, and local butcher shops. Visit the National Bison Association (bisoncentral.com) for more information.

spicy mayo

In a bowl stir together ¼ cup mayonnaise, ½ tsp. each ground ancho or chipotle chile pepper and lime juice, and 1 small clove garlic, minced.

Orange-Tequila Lamb Shanks

hands-on time 40 minutes

bake 2 hours at 350°F

2 oranges
1 Tbsp. vegetable oil
4 meaty lamb shanks (3 to 4 lb.)
1 large onion, sliced and separated into rings
1 fresh jalapeño chile pepper, seeded and finely chopped (tip)
3 cloves garlic, minced
⅓ cup tequila
1½ cups reduced-sodium chicken broth
1 cup chopped tomato
½ cup fruity red wine, such as Pinot Noir
1½ tsp. chopped fresh rosemary
½ tsp. salt
1 recipe Polenta (see recipe) or 3 cups hot cooked polenta

1. Preheat oven to 350°F. Remove 1 tsp. zest and squeeze ½ cup juice from oranges. In a 4-qt. oven-going Dutch oven heat oil over medium-high heat. Cook lamb shanks in hot oil until browned on all sides. Remove from Dutch oven.

2. For sauce, add onion, jalapeño pepper, and garlic to drippings in Dutch oven. Cook about 5 minutes or until onion is tender, stirring occasionally. Carefully add tequila; cook 4 minutes or until nearly gone, stirring to scrape up browned bits.

3. Stir in orange zest and juice and next five ingredients (through salt). Bring to boiling. Return lamb shanks to Dutch oven; cover. Bake 2 to 2½ hours or until meat is tender.

4. Serve lamb shanks with Polenta. Skim and discard fat from sauce. Spoon sauce over shanks and polenta. If desired, sprinkle with additional orange zest and chopped fresh rosemary.

Makes 4 servings (1 shank + ¾ cup polenta + ¾ cup sauce each).

each serving 535 cal., 12 g fat (3 g sat. fat), 148 mg chol., 1,242 mg sodium, 35 g carb., 7 g fiber, 7 g sugars, 53 g pro.

LAMB SHANK recipes may require thinking ahead. Double-check with your supermarket’s meat counter or local butcher shop to see if shanks need to be special-ordered.

Lamb and Zucchini Kabobs

hands-on time 25 minutes

marinate 1 hour

grill 12 minutes

¼ cup packed fresh Italian parsley
¼ cup packed fresh mint leaves
3 Tbsp. slivered almonds, toasted
2 Tbsp. shredded Parmesan cheese
2 cloves garlic, halved
3 Tbsp. lemon juice
2 Tbsp. water
2 Tbsp. olive oil
⅛ tsp. kosher salt
2 Tbsp. balsamic vinegar
¼ tsp. kosher salt
⅛ tsp. black pepper
1 lb. boneless leg of lamb, trimmed of fat and cut into 1½-inch pieces
8 oz. zucchini, cut into 1-inch pieces
8 oz. yellow summer squash, cut into 1-inch pieces

1. For pesto, in a blender or small food processor combine first five ingredients (through garlic). Pulse until coarsely chopped. Add 1 Tbsp. of lemon juice, the water, 2 tsp. of the olive oil, and ⅛ tsp. salt. Process until very finely chopped and fully combined. Cover and refrigerate.

2. For marinade, in a small bowl whisk together the remaining 2 Tbsp. lemon juice, the vinegar, 2 tsp. of the olive oil, ¼ tsp. salt, and the black pepper. Place lamb in a large resealable plastic bag set in a shallow dish. Add marinade to lamb in bag. Seal bag; turn to coat. Marinate in the refrigerator 1 to 4 hours, turning occasionally.

3. If using wooden skewers, soak in water 30 minutes. Drain lamb; discard marinade. Thread meat on four 8- to 10-inch skewers, leaving a ¼-inch space between pieces.

4. Thread vegetables onto another four skewers, alternating zucchini and yellow squash, leaving a ¼-inch space between pieces. Brush vegetables with the remaining 2 tsp. of the olive oil.

5. Grill kabobs, covered, over medium heat 12 to 14 minutes or until lamb is desired doneness and vegetables are tender, turning occasionally (grilling tips, Grilling). Serve with pesto.

Makes 4 servings (1 lamb kabob + 1 vegetable kabob + 4 tsp. pesto each).

each serving 272 cal., 15 g fat (3 g sat. fat), 74 mg chol., 291 mg sodium, 8 g carb., 2 g fiber, 4 g sugars, 27 g pro.

Herb Roasted Chicken

hands-on time 20 minutes

roast 1 hour 30 minutes at 375°F

stand 10 minutes

1 4- to 5-lb. whole broiler-fryer chicken
2 Tbsp. butter, softened
2 cloves garlic, minced
1 tsp. dried basil, crushed
1 tsp. dried sage, crushed
½ tsp. dried thyme, crushed
¼ tsp. salt
¼ tsp. black pepper

1. Preheat oven to 375°F. Skewer neck skin of chicken to back; tie legs to tail. Twist wing tips under back. Place chicken, breast side up, on a rack in a shallow roasting pan.

2. Combine butter and garlic; spread over chicken. In a small bowl stir together remaining ingredients; sprinkle over chicken.

3. Roast 1½ to 1¾ hours or until chicken is done (at least 170°F in thigh) and drumsticks move easily in sockets, cutting string and covering with foil to prevent overbrowning after 1 hour. Remove from oven. Cover and let stand 10 minutes before carving.

Makes 4 servings (4 oz. chicken each).

each serving 701 cal., 50 g fat (16 g sat. fat), 245 mg chol., 364 mg sodium, 1 g carb., 0 g fiber, 0 g sugars, 58 g pro.

make it a meal

Cut 1 lb. red potatoes, 3 carrots, 1 medium peeled turnip, and 1 medium onion into 1-inch chunks. Drizzle with vegetable oil and sprinkle with salt and black pepper; toss to coat. Arrange vegetables around chicken in pan the last 45 to 50 minutes of roasting, stirring vegetables occasionally.

Citrus-Herb Roasted Chicken Prepare chicken as directed, except in a food processor combine ½ cup fresh basil leaves, ¼ cup each fresh Italian parsley leaves and coarsely chopped onion, 1 Tbsp. fresh mint leaves, 2 tsp. chopped fresh sage, 1 tsp. each salt and lemon zest, and ½ tsp. each cracked black pepper and orange zest. Cover and pulse until finely chopped. With processor running, slowly add 2 Tbsp. olive oil in a steady stream until nearly smooth. Loosen skin on chicken breast and legs and spread herb mixture under the skin on meat. Cover chicken tightly with plastic wrap and chill overnight. Spread chicken with butter mixture and sprinkle with salt and black pepper(omit basil, sage, and thyme). Roast as directed in Step 3.

Moroccan-Spiced Roasted Chicken Prepare as directed, except in a food processor combine ¼ cup each toasted slivered almonds, fresh Italian parsley leaves, and coarsely chopped onion; 2 Tbsp. packed brown sugar; 2 tsp. orange zest and 2 Tbsp. orange juice; 2 tsp. ground cumin; 1½ tsp. ground turmeric; 1 tsp. each salt and ground coriander; ½ tsp. ground cinnamon; ¼ tsp. ground cloves; and ⅛ tsp. cayenne pepper. Cover and process until nearly smooth. Loosen skin on chicken breast and legs and spread spice mixture under the skin on meat. Cover chicken tightly with plastic wrap and chill overnight. Spread chicken with butter mixture and sprinkle with salt and black pepper (omit basil, sage, and thyme). Roast as directed in Step 3.

Tomato-Basil Roasted Chicken Prepare as directed, except in a food processor combine ½ cup each fresh basil leaves and chopped oil-packed dried tomatoes; ¼ cup cut-up fresh chives; 1 Tbsp. balsamic vinegar; 2 tsp. dried oregano; 1 tsp. salt; and ½ tsp. black pepper. Cover and pulse until finely chopped. With processor running, slowly add 2 Tbsp. olive oil in a steady stream until nearly smooth. Loosen skin on chicken breast and legs and spread herb mixture under the skin on meat. Cover chicken tightly with plastic wrap and chill overnight. Spread chicken with butter mixture and sprinkle with salt and black pepper (omit basil, sage, and thyme). Roast as directed in Step 3.

Should You rinse?

In the past, recipes recommended rinsing pieces of chicken or turkey, or the cavity of a whole bird, with water and patting it dry with paper towels. The U.S. Department of Agriculture has changed its stance on this practice. Research shows rinsing poultry can spread bacteria by splashing contaminated water onto surrounding areas. Instead, move poultry straight from package to pan; cooking will kill any bacteria. If any moisture is present on poultry when it is removed from the packaging, gently pat it dry with paper towels (discard the towels immediately).

temp it right

For an accurate read, stick a meat thermometer in the thigh before you start roasting (it stays in the whole time) or use an instant-read thermometer to check after roasting time is up.

Chicken Cacciatore

hands-on time 30 minutes

cook 20 minutes

8 small bone-in chicken thighs (about 2 lb. total), skinned (tip)
Salt and black pepper
1 Tbsp. olive oil
3 cups sliced fresh cremini mushrooms
1 large green sweet pepper, seeded and cut into bite-size strips
⅓ cup finely chopped carrot
3 cloves garlic, minced
½ cup dry white wine or chicken broth
1 28-oz. can diced tomatoes, undrained
1½ cups frozen small whole onions
1 tsp. dried oregano, crushed
1 tsp. coarsely ground black pepper
2 Tbsp. balsamic vinegar
Hot cooked broken lasagna noodles or desired pasta
Toppers such as Kalamata olives and/or snipped fresh Italian parsley (optional)

1. Sprinkle chicken lightly with salt and black pepper. In a 10-inch skillet heat oil over medium heat. Add chicken; cook just until browned, turning once. Remove from skillet.

2. Add mushrooms, sweet pepper, carrot, and garlic to the skillet. Cook over medium heat 4 minutes, stirring occasionally. Carefully add wine. Simmer, uncovered, until wine is nearly evaporated. Stir in tomatoes, onions, oregano, and the 1 tsp. coarsely ground pepper.

3. Return chicken to skillet. Simmer, covered, about 20 minutes or until chicken is no longer pink (at least 175°F). Stir in vinegar. Season to taste with additional salt. Serve with hot cooked lasagna noodles. If desired, sprinkle with toppers.

Makes 4 servings (2 thighs + 1 cup vegetables each).

each serving 380 cal., 8 g fat (2 g sat. fat), 80 mg chol., 744 mg sodium, 44 g carb., 7 g fiber, 12 g sugars, 28 g pro.

Chicken and Noodles

hands-on time 30 minutes

cook 1 hour 5 minutes

1 3½- to 4-lb. broiler-fryer chicken
5 cups reduced-sodium chicken broth
½ tsp. salt
¼ tsp. black pepper
1 recipe Egg Noodles (see recipe) or one 12-oz. pkg. frozen noodles
2 Tbsp. all-purpose flour

1. In a 4- to 5-qt. pot combine chicken, 4 cups of the broth, salt, and pepper. Bring to boiling; reduce heat. Simmer, covered, 45 to 60 minutes or until chicken is tender. Remove chicken from pot; cool. Remove meat from bones; discard skin and bones. Chop chicken. Strain broth; return broth to pot. Skim fat.

2. Bring broth to boiling. Add Egg Noodles; boil gently, uncovered, 15 minutes, stirring occasionally. In a screw-top jar combine the remaining 1 cup broth and the flour; cover and shake until smooth. Stir into noodle mixture. Cook and stir until thickened and bubbly. Stir in chicken. Cook 5 minutes more, stirring occasionally. Stir in additional broth to make desired consistency. If desired, serve with Mashed Potatoes (see recipe).

Makes 6 servings (1 cup each).

each serving 381 cal., 7 g fat (2 g sat. fat), 181 mg chol., 944 mg sodium, 39 g carb., 1 g fiber, 1 g sugars, 37 g pro.

Chicken and dumplings

hands-on time 30 minutes

cook 1 hour 10 minutes

1 3½- to 4-lb. broiler-fryer chicken
4 cups reduced-sodium chicken broth
1 cup chopped onions
1 cup sliced celery
1 cup thinly sliced carrots
1 cup sliced fresh mushrooms
½ tsp. dried sage, crushed
1 bay leaf
½ cup water
3 Tbsp. all-purpose flour
1 recipe Dumplings

1. In a 4- to 5-qt. pot combine chicken, broth, ½ tsp. salt, and ¼ tsp. black pepper. Bring to boiling; reduce heat. Simmer, covered, 45 to 60 minutes or until chicken is tender. Remove chicken from pot; cool. Remove meat from bones; discard skin and bones. Chop chicken. Strain broth; return 5 cups broth to pot. Skim fat.

2. Add next six ingredients (through bay leaf). Bring to boiling; cover. Simmer 10 minutes. In a screw-top jar combine water and flour; cover and shake until smooth. Stir into vegetable mixture. Cook and stir until thickened and bubbly. Stir in chicken; discard bay leaf. Bring to simmering; spoon Dumplings batter in six mounds on top. Simmer, covered (do not lift lid), 12 to 15 minutes or until toothpick inserted in dumplings comes out clean.

Makes 6 servings (1 cup each).

each serving 327 cal., 9 g fat (2 g sat. fat), 90 mg chol., 1,061 mg sodium, 26 g carb., 2 g fiber, 4 g sugars, 34 g pro.

dumplings

In a medium bowl combine 1 cup all-purpose flour, 1 tsp. baking powder, and ½ tsp. salt. Cut in 2 Tbsp. shortening until mixture resembles coarse crumbs. Add ½ cup buttermilk to flour mixture. Stir just until moistened.

Chicken in Creamy Mushroom Sauce

hands-on time 20 minutes

bake 35 minutes at 350°F

2 Tbsp. butter, melted
2 8-oz. pkg. fresh cremini or button mushrooms, sliced
3 cloves garlic, minced
3 8- to 10-oz. skinless, boneless chicken breast halves, halved horizontally
1 10.75-oz. can condensed golden mushroom soup
½ cup dry white wine or chicken broth
½ of an 8-oz. tub cream cheese spread with chives and onion
1 0.7-oz. envelope Italian dry salad dressing mix
Hot mashed potatoes, cooked rice, or angel hair pasta

1. Preheat oven to 350°F. In a 12-inch skillet melt butter over medium heat. Add mushrooms and garlic. Cook, stirring occasionally, about 5 minutes or until mushrooms are browned and liquid evaporates.

2. Place chicken pieces in a single layer in a 3-qt. rectangular baking dish. Spoon mushroom mixture over the chicken. In a medium bowl whisk together the next four ingredients (through dressing mix) until combined; spoon over chicken.

3. Bake, uncovered, 35 to 40 minutes or until chicken is done (165°F). Serve with hot mashed potatoes.

Makes 6 servings (1 breast half + ⅓ cup sauce each).

each serving 411 cal., 17 g fat (9 g sat. fat), 117 mg chol., 1,199 mg sodium, 28 g carb., 3 g fiber, 5 g sugars, 32 g pro.

CHICKEN SKIN is slippery, so use a paper towel to grip it. Pull the skin away from the meat, starting at the meaty end and pulling toward the knuckle. Snip skin where attached if necessary.

curried Chicken Drumsticks

hands-on time 20 minutes

marinate 4 hours

roast 40 minutes at 450°F

rest 10 minutes

1 cup plain low-fat yogurt (not Greek)
3 Tbsp. canola or corn oil
2 Tbsp. lemon juice
2 Tbsp. grated fresh ginger
2 Tbsp. minced garlic
4 tsp. ground cumin
1 Tbsp. kosher salt
1 Tbsp. ground turmeric
2 tsp. ground coriander
2 tsp. garam masala
⅛ tsp. cayenne pepper (or more to taste)
12 chicken drumsticks (3½ to 4 lb.), skinned
4 Tbsp. unsalted butter, melted
2 large red onions, peeled and cut in 8 wedges each through root end
¼ tsp. kosher salt
¼ tsp. black pepper
Lemon wedges

1. For marinade, in a bowl stir together yogurt, 2 Tbsp. of the oil, and the next nine ingredients (through cayenne pepper).

2. Make three or four slashes in meaty part of each drumstick. Place chicken in large resealable plastic bag set in a shallow dish. Add marinade, seal bag, and rub marinade over chicken and into slashes. Refrigerate 4 to 6 hours (not longer).

3. Preheat oven to 450°F. Line a 15×10-inch baking pan with foil; place a rack over foil and lightly grease the rack. Shake excess marinade from chicken and arrange chicken on rack. Brush chicken with half of the butter; roast 20 minutes.

4. While chicken is roasting, gently toss onion wedges with the remaining 1 Tbsp. oil. Arrange on a foil-lined 15×10-inch baking pan. Season with the ¼ tsp. salt and the black pepper.

5. Turn chicken, brush with the remaining butter, and return to oven with the pan of onions. Roast 20 to 30 minutes or until chicken is done (at least 175°F) and onions are charred and crisp-tender. Let chicken rest 10 minutes. Serve with onions and lemon wedges.

Makes 6 servings (2 drumsticks + ½ cup onions each).

each serving 323 cal., 21 g fat (8 g sat. fat), 104 mg chol., 614 mg sodium, 15 g carb., 3 g fiber, 7 g sugars, 19 g pro.

Handling poultry

storing Store raw poultry in its original package in the coldest part of the refrigerator; cook within 2 days of purchase. For longer storage, freeze poultry in its original package wrapped tightly in heavy-duty foil. Or freeze individual portions in plastic wrap, freezer wrap, heavy-duty foil, and/or resealable freezer bags. Whole poultry will keep up to a year and pieces up to 9 months. Never freeze stuffed poultry.

thawing Never thaw poultry at room temperature. Thaw in the refrigerator in a dish or pan to catch any juices. Allow at least 24 hours for poultry parts and per every 3½ to 4 1b. for whole birds.

quick thawing To quick-thaw, you can microwave poultry on the defrost setting, but it must be cooked right away after thawing. For a whole bird, place it in a resealable plastic bag in a sink full of cold water. Allow 30 minutes per pound, changing the water every 30 minutes.

Oven-Barbecued Chicken

hands-on time 10 minutes

bake 45 minutes at 375°F

4 lb. meaty chicken pieces (breast halves, thighs, and drumsticks), skinned (tip)
1 recipe Beer Barbecue Sauce, Classic Barbecue Sauce, or Asian Barbecue Sauce

1. Preheat oven to 375°F. Line a 15×10-inch baking pan with foil. Arrange chicken, bone sides up, in the prepared pan. Bake 35 minutes.

2. Turn chicken bone sides down. Brush about 1 cup of the sauce over chicken. Bake 10 to 20 minutes more or until chicken is no longer pink (170°F for breasts; at least 175°F for thighs and drumsticks). Pass remaining sauce with chicken.

Makes 6 servings (4 oz. chicken + ¼ cup sauce each).

each serving 603 cal., 30 g fat (9 g sat. fat), 153 mg chol., 498 mg sodium, 41 g carb., 0 g fiber, 36 g sugars, 39 g pro.

IF BREAST HALVES are extra large, use a chef’s knife to cut in half crosswise after removing skin for more even cooking.

Beer Barbecue Sauce

In a 2-qt. saucepan stir together 1 cup each lager beer and ketchup; ½ cup packed brown sugar; ⅓ cup white balsamic vinegar; 6 cloves garlic, minced; 1 Tbsp. honey; 1 tsp. each ground cumin, chili powder, and, if desired, sriracha sauce; and ½ tsp. black pepper. Bring to boiling; reduce heat. Simmer, uncovered, 45 to 60 minutes or until sauce reaches desired consistency, stirring often. Cover and chill leftovers up to 1 week.

TO GRILL

Prepare grill for indirect heat using a drip pan (tips, Grilling). Place chicken, bone sides up, on greased rack over drip pan. Grill, covered, over indirect medium heat 50 to 60 minutes or until done (170°F for breast halves; at least 175°F for thighs and drumsticks), turning once halfway through grilling and brushing with 1 cup of desired sauce the last 15 minutes of grilling. (Heat and pass remaining sauce with chicken.)

Buttermilk Fried Chicken

hands-on time 30 minutes

chill 2 hours

fry 5 minutes

bake 15 minutes at 350°F

3 cups buttermilk
⅓ cup kosher salt
2 Tbsp. sugar
2½ to 3 lb. meaty chicken pieces (breast halves, thighs, and drumsticks)
2 cups all-purpose flour
¼ tsp. salt
¼ tsp. black pepper
¾ cup buttermilk
Vegetable oil

1. For brine, in a resealable plastic bag set in a bowl combine the 3 cups buttermilk, the kosher salt, and sugar. Using a chef’s knife, cut chicken breast halves in half crosswise. Add all chicken pieces to the brine; seal bag. Turn bag to coat chicken. Chill 2 to 4 hours; remove chicken from brine. Drain chicken; pat dry with paper towels. Discard brine.

2. Preheat oven to 350°F. Line a 15×10-inch baking pan with foil; if desired, place a wire rack over the foil. In a large bowl combine flour, the ¼ tsp. salt, and the pepper. Place the ¾ cup buttermilk in a shallow dish. Coat chicken with flour mixture; dip in the buttermilk and coat again with flour mixture.

3. Meanwhile, in a deep heavy pot or a deep-fat fryer, heat 1½ inches oil to 350°F. Using tongs, carefully add two or three pieces of chicken to hot oil at a time. (Oil temperature will drop; adjust the heat to maintain temperature at 350°F.) Fry chicken 5 to 6 minutes or until coating on chicken is golden brown, turning once. Drain briefly on paper towels. Place chicken in prepared pan. Bake 15 to 20 minutes or until chicken reaches 170°F for breasts and at least 175°F for thighs and drumsticks.

Makes 6 servings (1 piece each).

each serving 730 cal., 45 g fat (10 g sat. fat), 135 mg chol., 1,382 mg sodium, 41 g carb., 1 g fiber, 9 g sugars, 39 g pro.

Quick prep

To save time, omit brining the chicken in Step 1; omit the 3 cups buttermilk, the kosher salt, and sugar. Cut chicken breasts in half as directed in Step 1 and continue as directed in Step 2.

Temperature matters

All poultry is safe to eat at 165°F, but we found different cuts taste better at different temps. Test doneness by inserting a thermometer into thickest part of meat without touching bone.

WHOLE BIRD at least 175°F in thigh

BONE-IN THIGH & DRUMSTICK at least 175°F

BONELESS THIGH 175°F

BONE-IN BREAST 170°F

BONELESS BREAST/TENDERS 165°F

Oven-Baked Chicken Strips

hands-on time 30 minutes

bake 12 minutes at 450°F

Nonstick cooking spray
½ cup all-purpose flour
5 tsp. ranch dry salad dressing mix
3 eggs
2 cups panko bread crumbs (tip)
2 Tbsp. butter, melted
1 tsp. dry mustard
½ tsp. black pepper
1½ lb. chicken tenders

1. Preheat oven to 450°F. Line a large baking sheet with foil. Coat foil with cooking spray.

2. In a shallow dish combine flour and dressing mix. Put the eggs in a separate shallow dish; lightly beat eggs with a fork. In a third shallow dish stir together the bread crumbs, butter, dry mustard, and pepper.

3. Dip chicken tenders in flour mixture, then eggs, then bread crumb mixture to coat, turning and pressing to stick coating to chicken. Place chicken on prepared baking sheet. Lightly coat top of chicken with additional cooking spray.

4. Bake about 12 minutes or until golden and chicken is no longer pink.

Makes 6 servings (3 oz. chicken each).

each serving 299 cal., 9 g fat (4 g sat. fat), 185 mg chol., 346 mg sodium, 19 g carb., 1 g fiber, 1 g sugars, 31 g pro.

CHICKEN TENDERS are the tenderloin portion of the chicken breast. You can make your own by cutting skinless, boneless chicken breasts lengthwise into ¾-inch strips.

honey- mustard dipping sauce

Stir together ½ cup mayonnaise, 1 Tbsp. honey, and 1 Tbsp. Dijon mustard or yellow mustard.

Baked Chicken Chiles Rellenos

hands-on time 45 minutes

bake 30 minutes at 375°F

6 skinless, boneless chicken breast halves
⅓ cup all-purpose flour
3 Tbsp. cornmeal
¼ tsp. salt
¼ tsp. cayenne pepper
1 egg, lightly beaten
1 Tbsp. water
1 4-oz. can whole green chile peppers, rinsed, stemmed, seeded, and halved lengthwise (6 pieces total)
2 oz. Monterey Jack cheese, cut into six 2×½-inch sticks
2 Tbsp. chopped fresh cilantro or fresh parsley
¼ tsp. black pepper
2 Tbsp. butter, melted
1 8-oz. jar salsa verde or tomato salsa

1. Using the flat side of a meat mallet, flatten chicken between two pieces of plastic wrap to rectangles ¼ to ½ inch thick.

2. Preheat oven to 375°F. Line a shallow baking pan with foil. In a shallow bowl stir together flour, cornmeal, salt, and cayenne pepper. In a second shallow bowl combine egg and water.

3. Place a chile pepper half on each chicken piece near an edge. Place a stick of cheese on each chile pepper. Sprinkle with cilantro and black pepper. Fold in side edges; roll up from edge with cheese and chile pepper. Secure with wooden toothpicks.

4. Dip chicken rolls into egg mixture to coat; coat all sides with cornmeal mixture. Place rolls, seam sides down, in prepared baking pan. Brush rolls with melted butter.

5. Bake, uncovered, 30 to 35 minutes or until done (165°F). Remove toothpicks. Meanwhile, heat salsa; serve over chicken.

Makes 6 servings (1 roll each).

each serving 299 cal., 10 g fat (5 g sat. fat), 141 mg chol., 396 mg sodium, 11 g carb., 1 g fiber, 0 g sugars, 40 g pro.

The chicken is wrapped around the filling, so it needs to be thin. Use the flat side of a meat mallet to gently pound chicken pieces to an even thickness of ¼ to ½ inch.

Layer chiles and cheese sticks near one long edge of pounded chicken pieces. Fold in the short sides to enclose the cheese; roll up chicken starting with the edge with the cheese. Use two or three toothpicks to secure.

What are chiles rellenos? traditionally, they’re stuffed, fried chile peppers. we tucked the same flavors into the chicken before coating and baking.

Chicken Piccata

start to finish 35 minutes

⅓ cup all-purpose flour
½ tsp. salt
¼ tsp. black pepper
4 small skinless, boneless chicken breast halves (4 to 5 oz. each)
2 Tbsp. olive oil
¾ cup dry white wine or chicken broth
⅓ cup chicken broth
3 Tbsp. lemon juice
3 Tbsp. butter
2 Tbsp. drained capers
1 lemon, thinly sliced
2 Tbsp. chopped fresh Italian parsley

1. In a shallow dish combine flour, salt, and pepper. Cut each chicken breast half in half crosswise. Using the flat side of a meat mallet, flatten chicken between two pieces of plastic wrap to about ⅛ inch thick. Coat chicken with flour mixture.

2. In a 12-inch skillet heat oil over medium-high heat. Add chicken pieces, half at a time, to skillet. Cook about 4 minutes or until no longer pink, turning once. Transfer to platter; cover to keep warm.

3. For sauce, remove skillet from heat. Add wine and broth. Return skillet to heat. Bring to boiling; reduce heat. Simmer, uncovered, 6 minutes. Add lemon juice, butter, and capers, stirring until butter is melted. Return chicken to skillet with lemon slices; heat through. Transfer chicken and lemon to platter. Spoon sauce over chicken and lemon; sprinkle with parsley. If desired, serve with hot cooked spaghetti.

Makes 4 servings (3 oz. chicken + 3 Tbsp. sauce each).

each serving 349 cal., 18 g fat (7 g sat. fat), 96 mg chol., 667 mg sodium, 12 g carb., 1 g fiber, 1 g sugars, 26 g pro.

CHICKEN BREASTS can be swapped for veal cutlets (thinly sliced boneless veal). Cut veal into eight serving-size pieces. If necessary, flatten veal to ⅛-inch-thick pieces.

Chicken Parmesan

hands-on time 25 minutes

cook 25 minutes

1 Tbsp. butter
⅓ cup chopped onion
1 clove garlic, minced
1 14.5-oz. can diced tomatoes, undrained
½ tsp. sugar
⅛ tsp. salt
Dash black pepper
¼ cup chopped fresh basil
4 skinless, boneless chicken breast halves (6 to 8 oz. each)
⅓ cup seasoned fine dry bread crumbs
4 Tbsp. grated Parmesan cheese
½ tsp. dried oregano, crushed
1 egg, lightly beaten
2 Tbsp. milk
3 Tbsp. olive oil or vegetable oil
¼ cup shredded mozzarella cheese (1 oz.)

1. For sauce, in a 2-qt. saucepan melt butter over medium heat. Add onion and garlic; cook until tender. Stir in tomatoes, sugar, salt, and pepper. Bring to boiling; reduce heat. Simmer about 10 minutes or until desired consistency, stirring occasionally. Stir in basil.

2. Meanwhile, using the flat side of a meat mallet, flatten chicken between two pieces of plastic wrap to about ¼ inch thick.

3. In a shallow bowl stir together bread crumbs, 3 Tbsp. of the Parmesan cheese, and the oregano. In a second bowl stir together egg and milk. Dip chicken into egg mixture; coat evenly with crumb mixture.

4. In a 12-inch skillet cook chicken in oil over medium heat 4 to 6 minutes or until golden, turning once.

5. Spoon sauce over chicken. Top with mozzarella and the remaining 1 Tbsp. Parmesan. Let stand 2 minutes. If desired, serve with hot cooked pasta.

Makes 4 servings (3 oz. chicken + ⅓ cup sauce each).

each serving 398 cal., 19 g fat (6 g sat. fat), 151 mg chol., 761 mg sodium, 15 g carb., 2 g fiber, 5 g sugars, 41 g pro.

Easy Balsamic Chicken

hands-on time 10 minutes

marinate 1 hour

grill 10 minutes

4 small skinless, boneless chicken breast halves (4 to 5 oz. each)
¼ cup balsamic vinegar
¼ cup olive oil
3 cloves garlic, minced
¼ tsp. salt
¼ tsp. crushed red pepper

1. Using the flat side of a meat mallet, flatten chicken between two pieces of plastic wrap to about ½ inch thick.

2. Place chicken in a shallow dish. In a bowl stir together the remaining ingredients. Pour over chicken, turning to coat. Cover and marinate in the refrigerator 1 to 4 hours.

3. Grill chicken, uncovered, over medium heat 10 to 12 minutes or until done (165°F) (grilling tips, Grilling), turning and brushing with marinade once. Discard extra marinade.

Makes 4 servings (3 oz. chicken each).

each serving 172 cal., 6 g fat (1 g sat. fat), 66 mg chol., 123 mg sodium, 1 g carb., 0 g fiber, 1 g sugars, 26 g pro.

Chili-Garlic Chicken Stir-Fry

start to finish 45 minutes

1 recipe Quick-Pickled Vegetables
2 Tbsp. reduced-sodium soy sauce
2 Tbsp. rice vinegar
1 Tbsp. Asian chili-garlic sauce
1 Tbsp. finely chopped fresh ginger
3 cloves garlic, minced
1 lb. skinless, boneless chicken breast halves, cut into 1-inch pieces
3 Tbsp. honey or packed brown sugar
2 tsp. cornstarch
8 oz. fresh green beans, trimmed
1 Tbsp. toasted sesame oil
1 Tbsp. canola oil
½ cup chopped onion
¾ cup chopped red sweet pepper
2 tsp. white and/or black sesame seeds, toasted

1. Prepare Quick-Pickled Vegetables; let stand. In a bowl combine the next five ingredients (through garlic). Transfer half of the mixture to a small bowl. Add chicken to the remaining mixture in a medium bowl. Toss to coat. Add honey and cornstarch to soy sauce mixture in the small bowl, stirring to dissolve cornstarch.

2. In a large wok cook beans in just enough boiling water to cover about 4 minutes or just until crisp-tender; drain beans in colander. Carefully wipe wok dry.

3. In the same wok heat sesame and canola oils over medium-high heat. Add onion and sweet pepper; cook and stir 4 to 5 minutes or until crisp-tender. Remove vegetables from the wok. Add half of the chicken to wok; cook and stir over medium-high heat 3 to 4 minutes or until chicken is no longer pink. Remove chicken from wok. Repeat with remaining chicken. Return chicken, green beans, onion, and sweet pepper to wok. Stir sauce well. Add to wok; cook and stir until thickened and bubbly.

4. Drain Quick-Pickled Vegetables. Top individual servings of chicken mixture with vegetables. Sprinkle with sesame seeds.

Makes 4 servings (1⅓ cups chicken mixture + ⅓ cup vegetables each).

each serving 344 cal., 11 g fat (2 g sat. fat), 83 mg chol., 564 mg sodium, 32 g carb., 4 g fiber, 24 g sugars, 29 g pro.

ASIAN CHILI-GARLIC SAUCE is a cousin to sriracha sauce—it’s full of chopped chiles and lots of garlic. Look for it in jars in the Asian section of your supermarket.

quick-pickled vegetables

In a 1-qt. saucepan combine ½ cup each water and rice vinegar, ¼ cup sugar, ½ tsp. salt, and ⅛ tsp. crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, 2 minutes. Remove from heat. Add 1 cup coarsely shredded napa cabbage, ½ cup each shredded carrots and thinly sliced red onion, and 1 tsp. finely chopped fresh ginger; stir until well combined. Cover and let stand at room temperature 30 to 60 minutes. Drain before serving.

Buffalo Chicken Burgers

start to finish 35 minutes

1½ lb. uncooked ground chicken
3 Tbsp. Buffalo wing sauce
1 Tbsp. vegetable oil
1 Tbsp. butter, melted
¼ cup light sour cream
2 Tbsp. mayonnaise
3 Tbsp. crumbled blue cheese
1 Tbsp. sliced green onion
4 ciabatta buns or hamburger buns, split and toasted (tip)
4 1-oz. slices cheddar cheese (optional)
Green leaf lettuce leaves
Sliced tomato

1. In a bowl combine ground chicken and 2 Tbsp. of the Buffalo wing sauce; mix well. Shape mixture into four ¾-inch-thick patties.

2. In a 12-inch nonstick skillet heat oil over medium heat. Cook patties in hot oil 12 to 15 minutes or until done (165°F), turning once.

3. In a bowl combine melted butter and the remaining 1 Tbsp. Buffalo wing sauce. Brush butter mixture on both sides of patties.

4. Meanwhile, for blue cheese dressing, in a bowl stir together sour cream, mayonnaise, blue cheese, and green onion.

5. Serve patties in buns with cheddar cheese (if desired). Top with lettuce, tomato, and blue cheese dressing.

Makes 4 sandwiches.

each sandwich 492 cal., 29 g fat (9 g sat. fat), 166 mg chol., 1,037 mg sodium, 24 g carb., 5 g fiber, 3 g sugars, 34 g pro.

Burrito Bowls

start to finish 35 minutes

2 cups water
1 cup long grain white rice
½ tsp. salt
1 lb. skinless, boneless chicken breast halves or boneless pork loin, cut into thin bite-size strips
1 Tbsp. taco seasoning mix
Nonstick cooking spray
1 fresh poblano chile pepper, cut into thin strips (tip)
2 cups frozen whole kernel corn, thawed
1 cup canned black beans, rinsed and drained
1 lime
1 medium avocado, halved, seeded, and peeled
2 Tbsp. vegetable oil
5 cups shredded romaine lettuce
1 cup refrigerated pico de gallo
¼ cup shredded Mexican-style four-cheese blend (1 oz.)
Lime wedges and/or chopped fresh cilantro (optional)

1. In a 2-qt. saucepan combine the water, rice, and ¼ tsp. of the salt. Bring to boiling; reduce heat. Cover; simmer 15 minutes. Do not lift cover. Remove from heat. Let stand, covered, 10 minutes. Fluff rice with a fork.

2. Meanwhile, in a bowl toss together chicken strips, 2 tsp. of the taco seasoning, and the remaining ¼ tsp. salt. Coat a 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Cook chicken and poblano pepper in hot skillet 4 to 6 minutes or until chicken is no longer pink, stirring occasionally. Reduce heat to medium-low. Add corn and beans; cook about 2 minutes or until heated.

3. Remove ½ tsp. zest and squeeze 3 Tbsp. juice from lime. In a bowl mash together avocado and lime zest. In another bowl whisk together oil, the remaining 1 tsp. taco seasoning, and the lime juice.

4. Divide lettuce among six bowls. Add rice and chicken mixture. Spoon avocado mixture into centers of bowls. Top with pico de gallo and cheese. Drizzle with lime juice mixture. If desired, serve with lime wedges and/or cilantro.

Makes 6 servings (1 bowl each).

each serving 415 cal., 12 g fat (3 g sat. fat), 59 mg chol., 662 mg sodium, 51 g carb., 5 g fiber, 4 g sugars, 25 g pro.

What are sheet-pan dinners? These one-pan meals start with the all-purpose sheet pan (a shallow-rimmed 15×10-inch baking pan). THe meat and veggies are roasted together, and cleanup is extra easy (especially if you line the pan with foil).

roast Turkey sheet-pan dinner

hands-on time 15 minutes

roast 35 minutes at 400°F

Nonstick cooking spray
½ tsp. onion powder
½ tsp. garlic powder
½ tsp. black pepper
½ tsp. salt
2 turkey breast tenderloins (1½ lb. total)
3 carrots, peeled and cut into bite-size pieces
2 tsp. olive oil
½ cup orange marmalade
1 Tbsp. grated fresh ginger
1 lb. fresh Brussels sprouts, trimmed and halved

1. Preheat oven to 400°F. Lightly coat 15×10-inch baking pan with cooking spray. For rub, in a bowl stir together onion powder, garlic powder, pepper, and ¼ tsp. of the salt. Sprinkle over turkey; rub in with your fingers. Place tenderloins in one side of the prepared pan.

2. In a bowl toss carrots with olive oil to coat. Place carrots in opposite side of baking pan. Roast, uncovered, 15 minutes.

3. Meanwhile, in a 2-qt. saucepan combine orange marmalade, ginger, and the remaining ¼ tsp. salt. Heat and stir over low heat until melted. Reserve 2 Tbsp. of the marmalade mixture. Add Brussels sprouts to the saucepan; stir to coat. Add Brussels sprouts to carrots in baking pan after 15 minutes of roasting; stir to combine. Brush turkey with the reserved marmalade mixture.

4. Roast, uncovered, 20 to 25 minutes more or until turkey is done (165°F) and vegetables are tender, stirring vegetables once. Slice turkey; serve with vegetables.

Makes 6 servings (3 oz. turkey + 1 cup vegetables each).

each serving 260 cal., 3 g fat (1 g sat. fat), 51 mg chol., 325 mg sodium, 31 g carb., 5 g fiber, 21 g sugars, 30 g pro.

Turkey skewers with Nectarine Salsa

hands-on time 40 minutes

marinate 30 minutes

grill 16 minutes

¼ cup fresh lime juice
2 tsp. olive oil
1 tsp. dried oregano, crushed
1 tsp. ground cumin
½ tsp. cayenne pepper
¼ tsp. salt
1¼ lb. turkey breast tenderloins, cut crosswise into eight 1½-inch-thick slices
1 recipe Nectarine Salsa
1 large red onion, cut into 8 wedges

1. For marinade, in a large resealable plastic bag set in a shallow dish combine the first six ingredients (through salt). Add turkey pieces; seal bag. Turn to coat. Marinate in the refrigerator 30 minutes to 8 hours, turning bag occasionally.

2. If using wooden skewers, soak in water 30 minutes. Just before grilling, prepare Nectarine Salsa. Coat onion wedges with nonstick cooking spray. On eight 6-inch skewers thread onions and turkey pieces.

3. Grill skewers, covered, over medium heat 16 to 20 minutes or until turkey is done (170°F), turning occasionally (grilling tips, Grilling). Serve turkey skewers with Nectarine Salsa.

Makes 4 servings (2 slices turkey + 2 onion wedges + ⅓ cup salsa each).

each serving 230 cal., 4 g fat (1 g sat. fat), 63 mg chol., 705 mg sodium, 21 g carb., 2 g fiber, 13 g sugars, 27 g pro.

TURKEY SKEWERS WITH NECTARINE SALSA

change it up

Turn this knife-and-fork meal into a sandwich. Wrap the turkey, onion wedges, and salsa in soft pitas and add a sprinkle of queso fresco.

nectarine salsa

In a medium bowl combine 2 Tbsp. each peach or apricot preserves and lime juice, 1 Tbsp. chopped fresh cilantro, and ⅛ tsp. each salt and cayenne pepper. Stir in 1 cup chopped nectarines and ¼ cup each finely chopped red onion and finely chopped green sweet pepper.

Fish and Chips

start to finish 1 hour

1 lb. fresh or frozen skinless fish fillets, about ½ inch thick
1¼ lb. medium potatoes (about 4)
Vegetable oil or shortening for deep-fat frying
1 cup all-purpose flour
½ cup beer
1 egg
¼ tsp. baking powder
¼ tsp. salt
¼ tsp. black pepper
Coarse salt
Serve-alongs, such as Tartar Sauce (opposite), malt vinegar or cider vinegar, and/or lemon wedges (optional)

1. Thaw fish if frozen (tip). Preheat oven to 300°F. Cut fish into 3×2-inch pieces. Cover and chill until needed.

2. For chips, cut the potatoes lengthwise into ½-inch-wide wedges. Pat dry with paper towels. In a 3-qt. saucepan or deep-fat fryer heat 2 inches vegetable oil to 375°F. Fry potatoes, one-fourth at a time, 4 to 6 minutes or until tender and light brown. Remove potatoes; drain on paper towels. Transfer potatoes to a wire rack set on a baking sheet, arranging them in a single layer. Keep warm in oven.

3. Meanwhile, place ½ cup of the flour in a shallow dish. For batter, in a bowl whisk together the remaining ½ cup flour and the next five ingredients (through pepper) until smooth. Coat fish with flour; shake off excess. Dip into batter to coat.

4. Fry fish, two or three pieces at a time, in the hot (375°F) oil 4 to 6 minutes or until coating is golden brown and fish flakes easily, turning once. Drain fish on paper towels. Transfer fish to a second baking sheet; keep warm in oven while frying remaining fish. Sprinkle fish and chips with coarse salt. If desired, serve with serve-alongs.

Makes 4 servings (3 oz. fish + 8 potato wedges each).

each serving 552 cal., 29 g fat (4 g sat. fat), 101 mg chol., 449 mg sodium, 43 g carb., 4 g fiber, 1 g sugars, 27 g pro.

Pan-Fried Fish

start to finish 20 minutes

1 lb. fresh or frozen skinless fish fillets, ½ to ¾ inch thick
1 egg, lightly beaten
2 Tbsp. water
⅔ cup cornmeal or fine dry bread crumbs
½ tsp. salt
Dash black pepper
Vegetable oil or shortening for frying
1 recipe Tartar Sauce (optional)

1. Thaw fish if frozen (tip). Cut into four serving-size pieces. In a shallow dish combine egg and the water. In another shallow dish combine cornmeal, salt, and pepper. Dip fish into egg mixture; coat with cornmeal mixture.

2. Preheat oven to 300°F. In a 10-inch skillet heat ¼ inch vegetable oil. Add half of the fish in a single layer; fry on one side until golden. Turn carefully. Fry until second side is golden and fish flakes easily. Allow 3 to 4 minutes per side. Drain on paper towels. Keep warm in oven while frying remaining fish. If desired, serve with Tartar Sauce and/or lemon wedges and/or fresh dill.

Makes 4 servings (1 piece each).

each serving 255 cal., 13 g fat (2 g sat. fat), 101 mg chol., 230 mg sodium, 12 g carb., 1 g fiber, 0 g sugars, 23 g pro.

Gently press each egg-coated fish piece in the cornmeal mixture to coat the fish; turn the piece over to coat the other side.

When the first side of the fish is golden, flip each portion over using a large spatula and a fork to steady the piece. When turning the fish, be careful to avoid splattering oil. Cook until the second side is golden.

To test for doneness, insert the tines of a fork into the fish and gently twist. It should easily flake when done. Check it at the minimum cooking time.

Tartar Sauce

In a bowl stir together ¾ cup mayonnaise, ¼ cup sweet or dill pickle relish, 2 Tbsp. finely chopped onion, 1 Tbsp. chopped fresh dill or 1 tsp. dried dill, 1 tsp. lemon juice, and, if desired, 2 tsp. capers, drained. Cover and chill at least 2 hours and up to 1 week.

Potato Chip Pan-Fried Fish Prepare as directed, except substitute 1⅓ cups finely crushed potato chips (about 4 cups chips) or saltine crackers for the cornmeal and omit salt.

Spicy-Hot Pan-Fried Fish Prepare as directed, except omit black pepper. Reduce cornmeal to ¼ cup and combine with ¼ cup all-purpose flour, ¾ tsp. cayenne pepper, and ½ tsp. each chili powder, garlic powder, and paprika.

Broiled Fish with Rosemary

start to finish 20 minutes

4 4- to 6-oz. fresh or frozen skinless halibut or salmon fillets, cut ½ to 1 inch thick
2 tsp. olive oil
2 tsp. lemon juice
⅛ tsp. salt
⅛ tsp. black pepper
2 cloves garlic, minced
1 Tbsp. capers, rinsed and drained
1 tsp. finely chopped fresh rosemary or parsley

1. Thaw fish if frozen (tip, left). Preheat broiler. Measure thickness of fish. Brush fish with oil and lemon juice; sprinkle with salt and pepper. Sprinkle garlic on fish; rub in with your fingers.

2. Place fish on the greased unheated rack of a broiler pan. Broil 4 to 5 inches from heat or until fish flakes easily. Allow 4 to 6 minutes per ½-inch thickness of fish, turning once if fish is 1 inch thick or more. Before serving, top fish with capers and rosemary.

Makes 4 servings (1 fillet each).

each serving 127 cal., 4 g fat (1 g sat. fat), 56 mg chol., 201 mg sodium, 1 g carb., 0 g fiber, 0 g sugars, 21 g pro.

thawing fish

The best way to thaw fish is to let it gradually in the fridge overnight. If you must thaw fish quickly, place it in a resealable plastic bag and immerse in cold water. If it will be cooked immediately after thawing, you can microwave it on the defrost setting, stopping when fish is still icy but pliable.

BROILER PAN

The broiler pan is a special two-piece slotted pan that allows fat and juices to drip away (similar to a grill). For easy cleanup, you can line both parts of the pan with foil; just cut slits in the foil on the slotted part. If you don’t have a broiler pan, use a foil-lined shallow-rimmed baking pan.

Tilapia Veracruz

start to finish 25 minutes

4 6- to 8-oz. fresh or frozen skinless tilapia, red snapper, mahi mahi, or other fish fillets, 1 inch thick
1 Tbsp. olive oil
1 small onion, cut into thin wedges
1 fresh jalapeño chile pepper, seeded and finely chopped (tip) (optional)
1 clove garlic, minced
1 14.5-oz. can diced tomatoes, undrained
1 cup sliced fresh cremini or button mushrooms
¾ cup pimiento-stuffed olives, coarsely chopped
1 Tbsp. chopped fresh oregano or ½ tsp. dried oregano, crushed
¼ tsp. salt
⅛ tsp. black pepper
2 cups hot cooked rice

1. Thaw fish if frozen (tip, opposite).

2. For sauce, in a 12-inch skillet heat olive oil over medium heat. Add onion, chile pepper (if desired), and garlic; cook and stir 2 to 3 minutes or until onion is tender. Add the next six ingredients (through black pepper). Bring to boiling.

3. Place fish in skillet, spooning sauce over fish. Return to boiling; reduce heat. Simmer, covered, 8 to 10 minutes or just until fish flakes. Carefully lift fish from skillet to a serving dish. Spoon sauce over fish. Serve with hot cooked rice.

Makes 4 servings (1 fillet + ½ cup sauce + ½ cup rice each).

each serving 363 cal., 10 g fat (2 g sat. fat), 84 mg chol., 1,111 mg sodium, 31 g carb., 3 g fiber, 5 g sugars, 38 g pro.

THE FISH FILLETS can be replaced with 1 lb. cooked peeled and deveined shrimp. Add to skillet in Step 3 and heat through.

Parmesan-Crusted Cod

hands-on time 20 minutes

bake 15 minutes at 400°F

4 5- to 6-oz. fresh or frozen skinless cod fillets, 1 inch thick
2 medium zucchini and/or yellow summer squash, cut into ¾-inch pieces (about 3 cups)
2 cloves garlic, minced
¼ cup olive oil
¼ tsp. black pepper
¼ cup panko bread crumbs (tip)
¼ cup grated Parmesan cheese
2 Tbsp. chopped fresh parsley
⅛ tsp. salt

1. Thaw fish if frozen (tip, opposite). Preheat oven to 400°F. In a 15×10-inch baking pan combine squash and garlic. Drizzle with 2 Tbsp. of the oil; toss to coat. Place fish in pan with squash in a single layer. Sprinkle fish and squash with pepper. In a bowl combine panko, Parmesan cheese, parsley, and salt. Drizzle with the remaining 2 Tbsp. oil; toss to coat. Sprinkle Parmesan mixture on top of fish; press lightly to adhere.

2. Bake about 15 minutes or until fish flakes easily and crumbs are golden. If desired, sprinkle with additional chopped fresh parsley.

Makes 4 servings (1 fillet + ½ cup vegetables each).

each serving 289 cal., 16 g fat (3 g sat. fat), 65 mg chol., 260 mg sodium, 7 g carb., 1 g fiber, 3 g sugars, 28 g pro.

Spanish Cod and Orzo Packets

hands-on time 20 minutes

bake 20 minutes at 350°F

4 4- to 6-oz. fresh or frozen cod or other whitefish fillets
1 cup dried orzo
1 Tbsp. chopped fresh oregano
1 cup red and/or yellow cherry or grape tomatoes, halved
¾ cup halved pimiento-stuffed green and/or Kalamata olives
1 small onion, cut into very thin wedges
4 cloves garlic, thinly sliced
2 Tbsp. olive oil
2 Tbsp. lemon juice
¼ tsp. salt
¼ tsp. black pepper
1 lemon, thinly sliced

1. Thaw fish if frozen (tip). Preheat oven to 350°F. Cut four 15-inch squares of parchment paper. Cook orzo according to package directions. Stir oregano into cooked orzo. Spoon orzo onto one side of each sheet of parchment. Layer the next four ingredients (through garlic) next to orzo. Top with fish fillets.

2. Stir together the olive oil, lemon juice, salt, and pepper. Drizzle over fish and vegetables. Top with lemon slices.

3. Fold parchment over fish and vegetables; fold open edges of parchment several times to secure. Place packets in two shallow baking pans. Place pans on separate oven racks. Bake about 20 minutes or until fish flakes easily. Carefully open packets. If desired, sprinkle with additional snipped fresh oregano.

Makes 4 servings (1 packet each).

each serving 417 cal., 14 g fat (2 g sat. fat), 71 mg chol., 654 mg sodium, 38 g carb., 3 g fiber, 4 g sugars, 35 g pro.

Fish Tacos with Lime Sauce

start to finish 30 minutes

1 lb. fresh or frozen catfish or other whitefish fillets
3 limes
½ cup mayonnaise
1 tsp. chili powder
⅓ cup all-purpose flour
½ tsp. salt
2 Tbsp. vegetable oil
8 taco shells or 6-inch flour tortillas, warmed
1 cup shredded cabbage
½ cup shredded carrot
1 fresh jalapeño or serrano chile pepper, thinly sliced (tip)

1. Thaw fish if frozen (tip). Cut fish into 1-inch pieces.

2. For sauce, squeeze the juice from two of the limes into a bowl; stir in mayonnaise and chili powder. Cut the remaining lime into wedges. Transfer ⅓ cup of the sauce to a medium bowl. Add fish; toss gently to coat.

3. In a shallow dish stir together flour and salt. Add fish pieces, a few at a time, tossing to coat. In a 10-inch skillet heat oil over medium heat. Add fish, about one-third at a time, and cook 2 to 4 minutes or just until fish flakes, turning to brown evenly and adding more oil as needed during cooking. Remove with a slotted spoon and drain on paper towels.

4. Fill taco shells (if using) with fish, cabbage, carrot, and jalapeño pepper. (If using tortillas, lay each tortilla on a flat surface; layer ingredients down center. Fold sides over filling.) Serve with the remaining sauce and reserved lime wedges.

Makes 4 servings (2 tacos each).

each serving 652 cal., 39 g fat (5 g sat. fat), 67 mg chol., 557 mg sodium, 41 g carb., 2 g fiber, 2 g sugars, 31 g pro.

Salmon with Tomatoes and Olives

start to finish 30 minutes

4 4-oz. fresh or frozen skinless salmon fillets
Salt and black pepper
1 Tbsp. olive oil
¼ cup sliced shallots
2 cloves garlic, minced
2 cups red and/or yellow grape or cherry tomatoes, halved if large
½ cup halved pitted Kalamata olives
Zest of 1 small orange, cut into strips
Small fresh oregano leaves

1. Thaw salmon if frozen (tip). Season with salt and pepper. In a 12-inch nonstick skillet heat oil over medium-high heat. Add salmon and cook 6 to 8 minutes or just until fish flakes, turning once. Remove fish from skillet; cover to keep warm.

2. In the same skillet cook shallots and garlic over medium heat 2 to 3 minutes or until tender. Add tomatoes; cook 2 to 3 minutes or until tomatoes soften and begin to juice. Stir in olives and orange zest.

3. Return salmon to skillet. Sprinkle with oregano.

Makes 4 servings (1 fillet + ½ cup tomatoes each).

each serving 257 cal., 13 g fat (2 g sat. fat), 62 mg chol., 316 mg sodium, 11 g carb., 3 g fiber, 5 g sugars, 24 g pro.

Plank-Smoked Salmon

hands-on time 25 minutes

soak 1 hour

marinate 1 hour

grill 30 minutes

1 2-lb. fresh or frozen salmon fillet with skin
1 grilling plank (15×6½×⅜-inch) (tip, below)
¼ cup reduced-sodium soy sauce
¼ cup balsamic vinegar
3 Tbsp. honey
1 Tbsp. grated fresh ginger
½ tsp. crushed red pepper
3 red, yellow, and/or orange sweet peppers
3 Tbsp. thinly sliced fresh basil
2 Tbsp. chopped pitted Kalamata olives
2 tsp. olive oil
2 tsp. balsamic vinegar
¼ tsp. salt
¼ tsp. black pepper
¼ cup bias-sliced green onions

1. Thaw salmon if frozen. (tip, Broiled Fish with Rosemary). Soak grilling plank in enough water to cover at least 1 hour before grilling.

2. For marinade, in a bowl stir together the next five ingredients (through crushed red pepper). Place salmon in a large resealable plastic bag set in a shallow dish. Pour marinade over salmon. Seal bag; turn to coat salmon. Marinate in the refrigerator 1 hour, turning occasionally. (Marinating longer will affect the flavor and texture of the fish.) Remove salmon from marinade; discard marinade.

3. Grill sweet peppers, covered, over medium heat 10 to 12 minutes or until blistered and charred, turning occasionally (grilling tips, Grilling). Wrap peppers in foil, folding edges together to enclose peppers; let stand 15 minutes. Using a knife, loosen edges of skins; gently pull off skins in strips and discard. Chop peppers into ½-inch pieces, discarding stems, seeds, and membranes.

4. While peppers are standing, grill the plank, uncovered, over medium heat 3 to 5 minutes or until plank begins to crackle and smoke. Place salmon fillet, skin side down, on plank. Grill, covered, 18 to 22 minutes or just until fish flakes.

5. In a medium bowl stir together the chopped sweet peppers and the next six ingredients (through black pepper). Sprinkle salmon with green onions and serve with sweet pepper mixture.

Makes 8 servings (4 oz. salmon + 3 Tbsp. sweet pepper mixture each).

each serving 196 cal., 9 g fat (1 g sat. fat), 62 mg chol., 197 mg sodium, 5 g carb., 1 g fiber, 3 g sugars, 23 g pro.

grilling planks

Made out of wood, grilling planks provide a level surface for delicate foods—like fish—to sit on while imparting a light, smoky flavor to the food. Cedar and alder are most common woods used for this purpose. To get a good level of smoke (and avoid a fire), soak the planks in water for 1 hour before using. Fill a large shallow pan with water and weight the plank down under a bowl of water or filled jar. Look for planks in the grilling section of hardware and home supply stores.

Salmon Cakes If you are only serving Plank-Smoked Salmon to four people, save the other half of the prepared Plank-Smoked Salmon (chill up to 3 days) for Salmon Cakes. In a large bowl beat 1 egg with a fork. Stir in ¾ cup soft bread crumbs, ¼ cup thinly sliced green onions, and 1 Tbsp. chopped fresh basil or cilantro. Using two forks, flake the chilled leftover salmon (about 15 oz.) into small pieces. Add salmon to bread crumb mixture; stir to combine. Using your hands, shape mixture into four ¾-inch-thick cakes. In a 12-inch skillet heat 1 Tbsp. each butter and olive oil over medium heat. Add salmon cakes in a single layer in skillet. Cook about 8 minutes or until done (160°F) and lightly browned, turning once. For topping, in a small bowl stir together ¼ cup each mayonnaise and sour cream, 1 Tbsp. chopped fresh cilantro, 1 tsp. lime zest, and 1 Tbsp. lime juice. Serve with salmon cakes and, if desired, lime wedges and fresh cilantro sprigs.

Baja Mussels

start to finish 30 minutes

1 lb. fresh mussels
2 Tbsp. butter
½ cup chopped onion
1 fresh jalapeño chile pepper, seeded and finely chopped (tip)
4 cloves garlic, sliced
1 cup chopped tomato
½ cup dry white wine
Serve-alongs, such as toasted pine nuts, chopped fresh cilantro, lime wedges, and/or toasted baguette slices (optional)

1. Scrub mussels under cold running water. If present, remove beards (tip).

2. In a 12-inch deep skillet melt butter over medium heat. Add onion, jalapeño pepper, and garlic; cook about 5 minutes or until tender, stirring occasionally. Stir in tomato and wine; add mussels.

3. Bring to boiling; reduce heat. Simmer, covered, 3 to 4 minutes or until shells open. Discard mussels that do not open. Add desired serve-alongs.

Makes 4 servings (10 mussels + ⅓ cup broth each).

each serving 269 cal., 19 g fat (6 g sat. fat), 61 mg chol., 287 mg sodium, 14 g carb., 1 g fiber, 3 g sugars, 7 g pro.

MUSSELS are perfect for special occasions—especially as an appetizer. For more tips on buying, storing, and preparing them, see Mussels.

Know your shellfish

shrimp are available as farmed or wild-caught. The size of shrimp can vary from miniature to colossal, so double-check what your recipe calls for to maintain accurate cooking times.

Shrimp are crustaceans with flexible outer shells that need to be removed. If you buy them with the shell on, here’s an easy way to remove: From the back, pinch off and pull the shell away from the shrimp, then pinch off the tail. To devein the shrimp, make a shallow cut next to the dark intestinal vein that runs down the back of the shrimp. Use the tip of the knife to pull it out of the shrimp. If necessary to rinse away any residue, wash the shrimp under running water.

scallops are the adductor muscle of the bivalve scallop mollusk. Look for scallops that are creamy beige to light pink in color. Scallops vary widely in size, but small ones are often more tender and sweet than large ones. Buy the size recommended in the recipe so the cooking times are accurate.

clams* are bivalve mollusks found in varying sizes and varieties in coastal regions of the United States. Like mussels, the shells need to be scrubbed before preparation.

mussels* have dark, elongated shells. Choose smaller mussels when available—the meat will be more tender. When harvested, mussels have fibers called beards or byssal threads extending from their shells. These filaments allow the mussels to attach themselves to surfaces in the sea. The beards are usually removed before you purchase them. If you discover a beard still attached, remove it by grasping it between your thumb and forefinger. Wriggle it back and forth while pulling out. Before cooking the mussels, scrub the shells with a food brush to remove any debris.

*NOTE To guarantee freshness, clams, mussels, and oysters are sold live with tightly closed shells. Check each one while you’re scrubbing—the shell should be free from cracks and tightly closed. If the shell is gaping slightly, tap it gently on the counter. The mollusk should react by shutting its shell. If it doesn’t (which means it has already died and is possibly spoiled), throw it away. Refrigerate live clams and mussels, covered with a moist cloth, in an open container up to 2 days.

Grilled Margarita Shrimp and Scallop Skewers

hands-on time 40 minutes

grill 8 minutes

20 large fresh or frozen sea scallops (about 1¾ lb. total)
20 large fresh or frozen shrimp (about 12 oz. total)
¼ cup tequila
¼ cup lime juice
¼ cup olive oil
2 Tbsp. chopped fresh oregano
2 tsp. sugar
2 tsp. salt
4 cloves garlic, sliced
½ tsp. paprika
1 1- to 1¼-lb. jicama, peeled and cut into bite-size strips (4 cups)
1 medium avocado, halved, seeded, peeled, and thinly sliced
½ cup fresh cilantro leaves
Black pepper

1. Thaw scallops and shrimp if frozen. If using wooden skewers, soak in water 30 minutes. Peel and devein shrimp. Place scallops and shrimp in a large resealable plastic bag set in a shallow dish.

2. In a small bowl stir together next eight ingredients (through paprika). Set aside ½ cup of the tequila mixture to use in the jicama slaw. Pour the remaining tequila mixture over the scallops and shrimp. Seal bag; turn to coat scallops and shrimp. Marinate at room temperature 15 minutes, turning bag occasionally.

3. Meanwhile, for the jicama slaw, in a bowl combine jicama, avocado, and cilantro. Pour the reserved ½ cup tequila mixture over jicama mixture. Toss to combine. Season to taste with pepper. Cover and chill until ready to serve.

4. Drain scallops and shrimp; discard marinade. On six long skewers alternately thread scallops and shrimp, leaving ¼ inch between pieces. Grill skewers, covered, over medium-high heat 8 to 10 minutes or until scallops and shrimp are opaque, turning once (grilling tips, Grilling). Serve skewers with jicama slaw and, if desired, lime wedges.

Makes 6 servings (1 skewer + ⅔ cup slaw each).

each serving 297 cal., 10 g fat (1 g sat. fat), 123 mg chol., 762 mg sodium, 14 g carb., 6 g fiber, 1 g sugars, 33 g pro.

GRILLED MARGARITA SHRIMP AND SCALLOP SKEWERS

Thai Green curry Seafood

start to finish 35 minutes

1 lb. medium shrimp in shells, peeled and deveined, and/or sea scallops
1 Tbsp. canola oil
3 cloves garlic, minced
1 cup canned unsweetened coconut milk
⅓ cup reduced-sodium chicken broth
1 Tbsp. fish sauce
2 tsp. packed brown sugar
2 Tbsp. green or yellow curry paste or 3 Tbsp. red curry paste
1 medium red or yellow sweet pepper, seeded and cut into thin bite-size strips
½ of a small eggplant, peeled if desired, cut into bite-size pieces (2 cups)
¼ cup thinly sliced fresh basil leaves
1 tsp. lime zest
2 cups Hot Cooked Jasmine Rice

1. Thaw shrimp and/or scallops if frozen. In a wok or 10-inch nonstick skillet heat oil over medium-high heat. Add garlic; cook 30 seconds.

2. Stir in coconut milk, broth, fish sauce, and brown sugar. Whisk in curry paste. Bring mixture to boiling. Boil gently, uncovered, 5 minutes, stirring occasionally. Stir in the seafood, sweet pepper, and eggplant. Boil gently about 5 minutes more or until seafood turns opaque, vegetables are just tender, and sauce has thickened slightly, stirring occasionally.

3. Remove from heat. Stir the ¼ cup thinly sliced basil leaves and the lime zest into seafood mixture. Serve over hot cooked rice. If desired, top with additional fresh basil and serve with lime wedges.

Makes 4 servings (1 cup seafood mixture + ½ cup rice each).

each serving 368 cal., 16 g fat (11 g sat. fat), 137 mg chol., 887 mg sodium, 34 g carb., 4 g fiber, 5 g sugars, 22 g pro.

COCONUT MILK separates in the can, so before measuring, give it a good stir.

FISH SAUCE and CURRY PASTE are widely available and can be found in the Asian food aisle of most supermarkets. (Same goes for jasmine rice.)

hot cooked jasmine rice

Pour any remaining canned coconut milk into a measuring cup; add enough water to equal 2¼ cups. In a 2-qt. saucepan combine coconut milk mixture and 1 cup uncooked jasmine rice. Bring to boiling; reduce heat. Simmer, covered, 20 minutes or until the liquid is absorbed and rice is tender.

change it up

Substitute 12 oz. skinless, boneless chicken thighs, cut into 1-inch strips, for the seafood. Add after whisking in curry paste in Step 2.

curry paste

Because each type of curry paste is made with different chiles, aromatic herbs, and spices, the flavor of your dish will change based on which variety you use. Turmeric is added to yellow curry paste along with red chiles to deepen the color. Red curry paste is made with red chiles and often includes chili powder for richer flavor. Green curry paste is made with green chiles and may include some coriander, basil, and/or kaffir lime leaves. They’re all spicy (green and yellow slightly more so than red), so if you’re nervous, start with less. You can always add more after the 5-minute simmering time.