Better Homes and Gardens New Cook Book

BEEF FLANK STEAK should be sliced against the meat grain for max tenderness. (This means to cut across the meat fibers instead of cutting along them.)

SKILLET COOKING is just one option. If you like to grill, this recipe adapts deliciously—grill flank steak, covered, over medium heat 17 to 21 minutes for medium rare, turning once. Give your veggies a little sizzle by cooking them alongside the meat in a cast-iron skillet or grill wok.

Seared Steak with JalapeÑo Chimichurri

start to finish 40 minutes

1½ to 1¾ lb. beef flank steak
Salt and black pepper
2 Tbsp. + 2 tsp. olive oil
2 fresh poblano chile peppers, seeded and cut lengthwise into ¾-inch-wide strips (tip)
1 large red onion, cut into ½-inch wedges
1 medium yellow sweet pepper, cut lengthwise into ¾-inch-wide strips
1 cup loosely packed cilantro leaves, coarsely chopped
1 fresh jalapeño chile pepper, seeded and chopped (tip)
2 Tbsp. lime juice
1 tsp. dried oregano, crushed
1 clove garlic, minced

1. Season steak with salt and black pepper. Heat a heavy 12-inch skillet over medium-high heat. Add 1 Tbsp. of the oil. Add poblano peppers, onion, sweet pepper, and a large pinch of salt. Cook 5 minutes without stirring. Cook about 5 minutes more or until vegetables are lightly charred and tender, stirring once. Remove from skillet; keep warm.

2. Add the remaining 1 Tbsp. oil to the skillet. Add steak. Cook 12 to 15 minutes or until medium rare (145°F), turning once. Transfer steak to a cutting board. Cover; let stand 5 minutes.

3. Meanwhile, for chimichurri, in a small bowl combine the remaining ingredients and a small pinch of salt. Stir in the 2 tsp. oil. Slice steak; serve with vegetables and chimichurri.

Makes 4 servings (4 oz. meat + ¾ cup vegetables + 2 Tbsp. chimichurri each).

each serving 402 cal., 22 g fat (6 g sat. fat), 111 mg chol., 312 mg sodium, 13 g carb., 2 g fiber, 3 g sugars, 38 g pro.

Steak and Tomatoes on Ciabatta

start to finish 35 minutes

2 Tbsp. butter, softened
2 Tbsp. olive oil
1 Tbsp. chopped fresh oregano
1 Tbsp. chopped fresh rosemary
2 cloves garlic, minced
1 tsp. smoked paprika
½ tsp. salt
½ tsp. cracked black pepper
1 1-lb. ciabatta loaf
1½ lb. beef flank steak
3 cups cherry tomatoes
Sliced red onion (optional)

1. In a small bowl combine the first eight ingredients (through cracked black pepper). Cut ciabatta loaf in half horizontally; cut each half crosswise into thirds to make 6 pieces. Very lightly brush cut sides of bread with some of the herb mixture.

2. Score flank steak on both sides, making shallow cuts at 1-inch intervals diagonally across steak in a diamond pattern. Heat a heavy 12-inch skillet over medium-high heat until very hot. Sprinkle both sides of steak with additional salt and cracked black pepper. Cook steak in hot skillet 12 to 15 minutes or until medium rare (145°F), turning once. Transfer steak to a plate. Cover; let stand 5 minutes.

3. Meanwhile, place half of the bread, cut sides down, in skillet; cook about 1 minute or until toasted. Remove from skillet. Repeat with remaining bread.

4. Add the remaining herb mixture to skillet. When mixture begins to bubble, add tomatoes. Cook and stir about 4 minutes or until skins split. Remove from heat.

5. Meanwhile, thinly slice steak across the grain. Arrange sliced steak on toasted bread; top with tomatoes and, if desired, onion slices. Serve immediately.

Makes 6 open-face sandwiches.

each sandwich 417 cal., 15 g fat (6 g sat. fat), 88 mg chol., 723 mg sodium, 36 g carb., 3 g fiber, 2 g sugars, 32 g pro.

flank steak

Most whole flank steaks—which come from the belly area of cattle—weigh about 2 pounds (info, Flank). Ask at the meat counter for a smaller portion or cut your own steak to the size needed and freeze the extra for later. Thinly slice the extra to use in stir-fries.

Ravioli Skillet Lasagna

start to finish 25 minutes

2 cups chunky-style pasta sauce
½ cup water
4 cups fresh baby kale or spinach
16 oz. frozen meat or cheese-filled ravioli (4½ cups)
¼ cup grated Romano or Parmesan cheese
½ of a 15-oz. carton ricotta cheese
2 Tbsp. chopped fresh parsley (optional)

1. In a 10-inch skillet combine pasta sauce and the water. Bring to boiling. Stir in kale until it wilts. Stir in ravioli. Return to boiling; reduce heat to medium. Cover and cook 5 minutes, stirring once to prevent sticking.

2. Sprinkle with Romano cheese. Cover; cook over medium-low heat about 10 minutes more or until pasta is just tender. Meanwhile, in a bowl stir together the ricotta cheese and parsley (if using). Smear a spoonful of ricotta mixture in bowls. Top with ravioli mixture; serve immediately.

Makes 4 servings (1¾ cups each).

each serving 310 cal., 8 g fat (3g sat. fat), 41 mg chol., 1,032 mg sodium, 43 g carb., 5 g fiber, 8 g sugars, 16 g pro.

Indonesian-Style Beef and Rice Bowls

hands-on time 15 minutes

cook 30 minutes

3 Tbsp. red curry paste
1 13.5- to 14-oz. can unsweetened coconut milk
1 cinnamon stick
¼ tsp. freshly grated nutmeg
⅛ tsp. ground cloves
1 lb. lean ground beef
2 cups hot cooked rice
1 small cucumber, thinly sliced
¼ of a head green cabbage, thinly sliced
1 shallot, thinly sliced
1 fresh orange or red chile pepper, thinly sliced (optional) (tip)
Fresh cilantro sprigs
2 limes, halved

1. In a 10-inch skillet heat curry paste over medium-high heat, stirring a few seconds or until fragrant. Stir in coconut milk, cinnamon stick, nutmeg, and cloves. Add beef; stir to combine. Bring to boiling. Cook 5 to 7 minutes or until beef is browned, stirring occasionally. Reduce heat. Simmer, uncovered, 30 minutes, stirring occasionally. Remove from heat; discard cinnamon stick.

2. Spoon rice into bowls. Top with meat mixture, cucumber slices, cabbage, shallot, chile pepper (if using), and cilantro; squeeze lime over top.

Makes 4 servings (1 bowl each).

each serving 497 cal., 27 g fat (18 g sat. fat), 72 mg chol., 399 mg sodium, 33 g carb., 3 g fiber, 4 g sugars, 27 g pro.

Beef Stroganoff

start to finish 35 minutes

1¼ lb. boneless beef sirloin, thinly sliced*
Salt and black pepper
6 tsp. vegetable oil
3 cups sliced fresh button or cremini mushrooms (8 oz.)
1 medium onion, cut into thin wedges (1⅓ cups)
2 cloves garlic, minced
1 14.5-oz. can reduced-sodium beef broth
1 Tbsp. Worcestershire sauce
1 Tbsp. chopped fresh thyme leaves or 1 tsp. dried thyme, crushed
1 8-oz. carton sour cream
3 Tbsp. all-purpose flour
2 tsp. Dijon mustard
Hot cooked egg noodles

1. Season beef with salt and pepper. In a 12-inch nonstick skillet cook half of the meat in 2 tsp. of the oil over medium-high heat about 1 minute or until browned. Remove meat from skillet. Repeat with the remaining meat and 2 tsp. of the oil. Remove from skillet.

2. In the same skillet cook mushrooms, onion, and garlic in the remaining 2 tsp. oil over medium-high heat until mushrooms and onion are softened and beginning to brown.

3. Stir in 1½ cups of the broth, the Worcestershire sauce, and thyme, scraping up any browned bits in skillet. Bring to boiling; reduce heat. Gently simmer 5 minutes.

4. Meanwhile, in a medium bowl stir together sour cream, flour, and the remaining ¼ cup broth until smooth. Gradually stir about 1 cup of the hot broth from the skillet into sour cream mixture. Pour sour cream mixture into skillet, stirring constantly. Cook and stir until thickened and bubbly. Stir in cooked beef and the mustard. Cook and stir 1 to 2 minutes more or until beef is just heated through. Season to taste with additional salt and pepper. Serve over noodles and, if desired, sprinkle with additional fresh thyme.

Makes 6 servings (1 cup each).

*NOTE For easier slicing, partially freeze the beef 30 to 45 minutes before slicing.

each serving 394 cal., 18 g fat (6 g sat. fat), 111 mg chol., 486 mg sodium, 31 g carb., 2 g fiber, 5 g sugars, 29 g pro.

get-together

Rich and creamy stroganoff is an easy, companyworthy dish. Make it extra special by adding ¼ cup dry white or red wine in Step 3. (Bonus: Serve the rest of the bottle of wine with dinner.)

pickled radishes

In a bowl whisk together ¼ cup cider vinegar, 2 Tbsp. packed brown sugar, and ½ tsp. salt until sugar is dissolved. Stir in ½ cup very thinly sliced radishes. Let stand 30 minutes. Drain before using.

Blistered Bean and Beef Stir-Fry

start to finish 35 minutes

2 Tbsp. cider vinegar
3 Tbsp. reduced-sodium soy sauce
1 Tbsp. packed brown sugar
¼ tsp. crushed red pepper
8 oz. boneless beef sirloin
6 tsp. canola oil
2 cloves garlic, minced
1 lb. fresh thin green beans, trimmed
2 cups sliced stemmed fresh shiitake mushrooms
½ cup sliced red onion
Hot cooked rice noodles or rice (optional)
1 recipe Pickled Radishes (optional)

1. For sauce, in a bowl stir together the first four ingredients (through crushed red pepper). Trim fat from meat. Thinly slice across the grain into bite-size strips.

2. In a 12-inch wok or skillet heat 2 tsp. of the oil over medium-high heat. Add garlic; cook and stir 30 seconds. Add beef; cook and stir 2 minutes. Remove from wok.

3. Heat 2 tsp. of the oil in wok over medium-high heat. Add half of the beans; cook and stir 3 minutes. Remove from skillet. Add remaining 2 tsp. oil and remaining beans; cook and stir 3 minutes. Return all beans to skillet. Add mushrooms and onion; cook and stir 2 to 3 minutes or until beans are blistered and onion is crisp-tender. Return beef and any accumulated juices to skillet. Add sauce; stir to coat. If desired, serve over rice noodles. If desired, serve with Pickled Radishes.

Makes 4 servings (1¼ cups each).

each serving 218 cal., 10 g fat (1 g sat. fat), 34 mg chol., 534 mg sodium, 17 g carb., 4 g fiber, 11 g sugars, 17 g pro.

customize it

Pick the ingredients to create a recipe that’s all your own.

classic Stir-Fry

start to finish 30 minutes

2 Tbsp. vegetable oil
3 cups VEGETABLES 1
2 cloves garlic, minced
3 cups VEGETABLES 2
1 lb. PROTEIN
SAUCE
Hot cooked rice TOPPERS
SPLASH-ONS

1. In an extra-large wok or 12-inch skillet heat 1 Tbsp. of the oil over medium-high heat. Add VEGETABLES 1 and garlic. Cook and stir 3 minutes. Add VEGETABLES 2. Cook and stir 3 to 5 minutes more or until vegetables are crisp-tender. Transfer vegetables to a bowl.

2. In the same skillet heat the remaining 1 Tbsp. oil over medium-high heat. Add PROTEIN. Cook and stir until desired doneness (chicken is no longer pink, beef and pork are just browned, shrimp are opaque, or tofu is lightly browned). Move Protein to edge of skillet.

3. Add desired SAUCE to center of skillet; bring to boiling. Cook and stir until slightly thickened. Return vegetable mixture to skillet. Toss to coat; heat through. Serve over rice. Add desired TOPPERS and SPLASH-ONS.

Makes 4 servings (1¾ cups each).

Basic sauce Stir together ½ cup reduced-sodium soy sauce, 2 Tbsp. each packed brown sugar and rice vinegar, 2 tsp. ground ginger, and ¼ to ½ tsp. crushed red pepper.

orange sauce Stir together ⅔ cup orange juice, ¼ cup orange marmalade, 2 Tbsp. reduced- sodium soy sauce, and 2 tsp. grated fresh ginger.

mix & match ingredients

VEGETABLES 1 (Pick 1–3)

■ Butternut squash, ½-inch cubes (cooked 1 minute in microwave)

■ Carrots, thinly bias-sliced

■ Cauliflower florets (small)

■ Celery, thinly bias-sliced

■ Green beans, 1-inch pieces

■ Mushrooms, quartered

■ Onion wedges

■ Sweet potatoes, ½-inch cubes

VEGETABLES 2 (Pick 1–3)

■ Asparagus, 1-inch pieces

■ Broccoli florets (small)

■ Snow pea pods, halved crosswise

■ Sweet peppers (any color), cut into bite-size strips

■ Zucchini or yellow summer squash, sliced

PROTEIN (Pick 1)

■ Beef flank or sirloin tip steak, cut into bite-size strips

■ Skinless, boneless chicken breast or thighs, cut into 1-inch pieces

■ Pork tenderloin, cut into bite-size strips

■ Shrimp, peeled and deveined

■ Extra-firm tofu, cut into ½-inch cubes (use 14 to 16 oz.)

SAUCE (Pick 1)

■ Basic Sauce (above)

■ Orange Sauce (above)

■ ⅔ cup sweet-and-sour sauce

■ ⅔ cup stir-fry sauce, teriyaki sauce, or peanut sauce

TOPPERS (Pick 1 or 2)

■ Chopped peanuts, toasted almonds or hazelnuts, or roasted cashews

■ Chow mein noodles

■ Sesame seeds

■ Snipped fresh cilantro

SPLASH-ONS (Pick 1 or 2)

■ Asian chili sauce (sriracha sauce)

■ Chili garlic paste

■ Fish sauce

■ Reduced-sodium soy sauce

■ Toasted sesame oil

What is cavatelli? Cavatelli is a small curled pasta that looks like a tiny shell and is slightly chewy when cooked. swap in any small, curled pasta, such as gemelli, campanelle, or casarecce.

Easy Baked Cavatelli

hands-on time 10 minutes

cook 15 minutes

bake 10 minutes

8 oz. bulk Italian sausage, lean ground beef, or ground turkey
12 oz. dried cavatelli or gemelli pasta (about 3½ cups)
2 14.5-oz. cans diced tomatoes with Italian herbs, undrained
1 14.5-oz. can reduced-sodium chicken or vegetable broth
½ cup fresh basil leaves or spinach leaves, torn (optional)
⅓ cup water
2 Tbsp. olive oil
6 cloves garlic, minced
¼ tsp. kosher salt
¼ to ½ tsp. crushed red pepper
8 oz. shredded mozzarella cheese (2 cups)

1. In a deep 10-inch oven-safe skillet or a shallow Dutch oven cook and stir sausage over medium-high heat until browned; drain fat. Add the next nine ingredients (through crushed red pepper). Bring to boiling; reduce heat. Simmer, covered, 15 minutes, stirring occasionally (pasta will not be tender).

2. Meanwhile, preheat oven to 400°F. Remove lid from skillet and top pasta mixture with cheese. Bake 10 to 15 minutes or until pasta is tender and cheese is golden brown. If desired, sprinkle with additional fresh basil. Let stand 5 minutes before serving.

Makes 6 servings (1¼ cups each).

each serving 513 cal., 23 g fat (9 g sat. fat), 53 mg chol., 1,088 mg sodium, 51 g carb., 3 g fiber, 6 g sugars, 24 g pro.

NAPA CABBAGE, also called Chinese cabbage, is available in the produce aisle of most large supermarkets. Start by cutting off and discarding the stem end. Rinse leaves and shake dry. Cut the cabbage leaves—including the thick ribs—crosswise into thin strips.

Korean Barbecued Pork Stir-Fry

start to finish 35 minutes

¼ cup hoisin sauce
3 Tbsp. reduced-sodium soy sauce
2 Tbsp. rice vinegar
1 Tbsp. packed brown sugar
2 tsp. sriracha sauce
1 tsp. toasted sesame oil
1 tsp. grated fresh ginger
2 cloves garlic, minced
2 Tbsp. canola oil
12 oz. pork tenderloin or lean boneless pork, cut into bite-size strips
1 cup thinly bias-sliced carrots
1 medium red sweet pepper, cut into bite-size strips (¾ cup)
1 fresh Asian pear or apple, cored and sliced
6 cups shredded napa cabbage
Thinly bias-sliced green onions

1. For the sauce, in a bowl stir together the first eight ingredients (through garlic).

2. In an extra-large wok or 12-inch skillet heat 1 Tbsp. of the oil over medium-high heat. Add pork; cook and stir about 4 minutes or until strips are just pink in the center. Remove pork from wok.

3. Add the remaining 1 Tbsp. oil to wok. Add carrots; cook and stir 1 minute. Add sweet pepper; cook and stir about 2 minutes or until just crisp-tender. Return pork to wok. Add sauce and Asian pear; cook and stir until heated through. Serve pork mixture over cabbage and top with green onions.

Makes 4 servings (¾ cup pork mixture + 1½ cups cabbage each).

each serving 303 cal., 12 g fat (2 g sat. fat), 56 mg chol., 791 mg sodium, 28 g carb., 5 g fiber, 18 g sugars, 21 g pro.

Chorizo and Squash Quesadillas

start to finish 35 minutes

1 medium red onion, halved and very thinly sliced (½ cup)
2 Tbsp. fresh lime juice
Pinch kosher salt
2 dried smoked chorizo sausage links (3¼ oz. total), thinly sliced
8 6-inch corn tortillas
2 cups shredded Monterey Jack cheese or mild cheddar cheese (8 oz.)
2 cups thinly sliced small summer squash and/or zucchini
1 to 2 Tbsp. olive oil
1 cup loosely packed fresh cilantro leaves

1. Preheat oven to 250°F. Place a baking sheet in oven. In a bowl toss together onion, lime juice, and salt.

2. Meanwhile, heat a 12-inch skillet over medium heat. Add chorizo. Cook 5 minutes, stirring occasionally. Transfer chorizo to a paper towel-lined plate. Wipe out skillet.

3. Top four of the tortillas with half of the cheese. Arrange chorizo and squash on each; top with remaining cheese and remaining tortillas. Heat 1 Tbsp. of the oil in the skillet over medium heat. Place two quesadillas in skillet. Cook about 2 minutes per side or until browned and cheese is melted. Transfer to baking sheet in oven. Repeat with remaining quesadillas, adding more oil to skillet if needed.

4. Stir cilantro into onion mixture. Serve with quesadillas. If desired, sauté additional sliced squash in hot olive oil to serve on the side.

Makes 4 servings (1 quesadilla each).

each serving 427 cal., 27 g fat (13 g sat. fat), 63 mg chol., 725 mg sodium, 26 g carb., 4 g fiber, 6 g sugars, 22 g pro.

BLT Salad with Creamy Chive Dressing

start to finish 20 minutes

14 slices smoked bacon (12 oz.)
2 Tbsp. cider vinegar
1 clove garlic, minced
Pinch salt
¾ cup sour cream
¼ cup chopped fresh chives
2 Tbsp. olive oil
1 to 2 Tbsp. milk
3 large ripe tomatoes, cut into wedges
2 large croissants or one 8-oz. baguette, sliced and toasted
1 head green leaf or Bibb lettuce, broken into leaves
Salt and black pepper

1. In a 12-inch skillet cook bacon until crisp; drain bacon on paper towels. Meanwhile, for dressing, in a bowl combine vinegar, garlic, and salt; let stand 10 minutes. Whisk in sour cream, chives, and olive oil. Stir in milk until desired consistency.

2. On a platter arrange tomatoes, croissant slices, lettuce, and bacon. Season to taste with salt and pepper; drizzle with dressing.

Makes 4 servings (about 1 cup each).

each serving 428 cal., 24 g fat (8 g sat. fat), 49 mg chol., 890 mg sodium, 35 g carb., 2 g fiber, 5 g sugars, 16 g pro.

Healthy twist

Cut fat and sodium significantly by replacing the bacon with lower-sodium, less-fat bacon. You can also use light sour cream in the dressing.

Bacon and Pear Autumn Salad

start to finish 25 minutes

8 slices smoked peppered bacon
1 Tbsp. olive oil
2 shallots, thinly sliced
Pinch salt
2 Tbsp. red wine vinegar
6 cups torn fresh kale, Swiss chard, and/or beet greens
1 cup cooled cooked grain, such as barley or farro
2 Bosc pears, cored and thinly sliced
4 oz. Gouda cheese, cubed
Freshly ground black pepper

1. In a 10-inch skillet cook bacon until crisp; drain bacon on paper towels. Reserve 1 Tbsp. drippings in skillet. Add olive oil to drippings; add shallots and salt to skillet. Cook over medium heat 3 to 4 minutes or until shallots are tender and golden brown, stirring occasionally. Stir in vinegar; remove from heat. Scrape up any browned bits from bottom of skillet.

2. Cut bacon into 1-inch pieces. Arrange bacon, greens, cooked grain, and pears on plates or in bowls. Spoon shallot mixture over salads. Top with cheese. Season to taste with salt and pepper.

Makes 6 servings (1½ cups each).

each serving 257 cal., 14 g fat (6 g sat. fat), 34 mg chol., 421 mg sodium, 23 g carb., 5 g fiber, 8 g sugars, 12 g pro.

Chicken and Winter Greens Salad

start to finish 30 minutes

½ of a large head radicchio, halved, cored, and sliced (3 cups)
2 heads Belgian endive, sliced crosswise (3 cups)
3 cups baby kale or spinach
1 large clove garlic, minced
1 Tbsp. balsamic vinegar
½ tsp. Dijon mustard
½ tsp. kosher salt
¼ tsp. black pepper
5 Tbsp. olive oil
2 skinless, boneless chicken breast halves, halved horizontally
1 lemon, quartered
2 oz. Parmesan cheese, shaved

1. On a platter combine radicchio, endive, and kale. In a bowl combine garlic, vinegar, mustard, salt, and pepper. Slowly drizzle in ¼ cup of the oil, whisking constantly.

2. Season chicken on both sides with additional salt and pepper. In a 10-inch skillet heat the remaining 1 Tbsp. oil over medium-high heat. Add chicken; cook 2 to 3 minutes per side or until done (165°F). Place chicken on greens. Squeeze lemon over and drizzle with dressing. Sprinkle with Parmesan.

Makes 4 servings (1 piece chicken + 2¼ cups salad each).

each serving 429 cal., 25 g fat (6 g sat. fat), 114 mg chol., 557 mg sodium, 11 g carb., 4 g fiber, 2 g sugars, 41 g pro.

kale

—both baby and mature types—has been given superfood status. Baby kale is more tender and has a milder flavor than mature kale. It also requires less prep as the stems are tender enough to eat (rather than having to be removed). If you can’t find baby kale, use 3 cups chopped, stemmed mature kale and massage it gently as directed Winter Kale Slaw before adding to the other greens.

what is tandoori? it’s a curry-spiced yogurt-marinated meat dish cooked in a clay oven—a tandoor. This version is cooked on a grill.

Quick Tandoori-Style Chicken

hands-on time 10 minutes

stand 15 minutes

grill 8 minutes

½ cup plain Greek yogurt
1 Tbsp. cider vinegar
2 tsp. Madras (hot) curry powder
1 clove garlic, minced
¼ tsp. kosher salt
1½ lb. skinless, boneless chicken thighs, cut into 1- to 1½-inch pieces
Basmati rice (optional)
Mango chutney (optional)
Snipped fresh mint leaves

1. In an extra-large bowl whisk together yogurt, vinegar, curry powder, garlic, and salt. Add chicken; toss to coat. Let stand 15 minutes (or cover and chill up to 24 hours).

2. Thread chicken onto 6-inch skewers, leaving ¼ inch between pieces. Grill skewers on a greased rack, covered, over medium-high heat 8 to 10 minutes or until done (170°F), turning to brown evenly. If desired, serve over basmati rice with mango chutney. Sprinkle with mint.

Makes 4 servings (4 oz. chicken each).

each serving 232 cal., 8 g fat (2 g sat. fat), 162 mg chol., 295 mg sodium, 2 g carb., 1 g fiber, 1 g sugars, 37 g pro.

Moroccan Chicken and Peppers

start to finish 35 minutes

1 tsp. coriander seeds
1 tsp. cumin seeds
1 to 2 small dried red chiles (such as chile de árbol), torn into pieces (tip)
½ tsp. kosher salt
¼ tsp. ground cinnamon
8 skinless, boneless chicken thighs
2 Tbsp. olive oil
6 cups coarsely chopped red and/or yellow sweet peppers
1 Meyer lemon, sliced
Harissa Paste (optional)

1. In a spice grinder (tip, right) grind coriander, cumin, and chiles; stir in salt and cinnamon. Sprinkle mixture over chicken.

2. In a 12-inch skillet heat olive oil over medium-high heat. Cook chicken 15 to 17 minutes or until done (170°F). Transfer chicken to a platter; cover to keep warm. Add peppers and lemon to skillet. Cook 6 to 8 minutes or until tender, stirring occasionally. Serve chicken with peppers and, if desired, Harissa Paste.

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

each serving 443 cal., 19 g fat (4 g sat. fat), 266 mg chol., 569 mg sodium, 7 g carb., 3 g fiber, 4 g sugars, 57 g pro.

grind it

If you don’t grind a lot of whole spices, you can use a mortar and pestle to pulverize the coriander and cumin seeds. If you do, a spice grinder is a smart investment. Or place the whole spices in a resealable plastic freezer bag; seal the bag and roll over spices with a rolling pin or pound lightly with a meat mallet or heavy skillet.

Sweet Potatoes and Bok Choy with Miso

start to finish 30 minutes

1½ lb. assorted sweet potatoes, peeled and cut into 1-inch chunks
6 heads baby bok choy, halved lengthwise
¼ cup minced fresh ginger
2 Tbsp. red or brown miso paste
2 Tbsp. lime juice
2 Tbsp. cider vinegar
2 tsp. maple syrup
2 cloves garlic, minced
6 Tbsp. canola oil
12 oz. cooked chicken breast (tip, Sauce Change Ups) (optional)
2 cups hot cooked red or white quinoa
Sesame seeds (optional)

1. Place a steamer basket in a 10-inch skillet or large pot. Add water to just below the basket. Bring to boiling; reduce heat. Add sweet potatoes to basket; cover. Steam 10 minutes. Add bok choy; cover. Steam about 5 minutes more or until tender.

2. Meanwhile, for dressing, in a bowl whisk together the next six ingredients (through garlic). Drizzle in canola oil, whisking constantly to blend.

3. Serve sweet potatoes, bok choy, and, if desired, chicken, over quinoa; drizzle with dressing. If desired, sprinkle with sesame seeds.

Makes 4 servings (1 cup potatoes + 3 bok choy halves + ½ cup quinoa each).

each serving 492 cal., 23 g fat (2 g sat. fat), 0 mg chol., 515 mg sodium, 64 g carb., 10 g fiber, 12 g sugars, 10 g pro.

MISO PASTE is a Japanese condiment made from fermented mashed soybeans. Varieties range in color from light to dark, with the darker colors having a richer flavor. Look for it in the refrigerated section of large supermarkets.

Sloppy Turkey and Chili Joes

hands-on time 10 minutes

cook 15 minutes

16 to 20 oz. ground turkey breast
½ cup chopped onion
1 medium fresh poblano pepper, seeded and chopped (tip)
1 15-oz. can tomato sauce
2 Tbsp. packed brown sugar
1 Tbsp. Worcestershire sauce
2 tsp. chili powder
½ tsp. garlic powder
Salt and black pepper
4 kaiser rolls, split and toasted
½ medium red onion, sliced

1. In a 10-inch nonstick skillet cook turkey, onion, and poblano pepper until turkey is no longer pink, stirring occasionally. Stir in the next five ingredients (through garlic powder). Bring to boiling; reduce heat. Cover and simmer 15 minutes, stirring occasionally. Season to taste with salt and black pepper.

2. Fill kaiser rolls with turkey mixture. Top with sliced onion.

Makes 4 sandwiches.

each sandwich 373 cal., 4 g fat (0 g sat. fat), 70 mg chol., 1,098 mg sodium, 50 g carb., 4 g fiber, 13 g sugars, 36 g pro.

Mediterranean Tuna Salad

start to finish 25 minutes

8 oz. fresh green beans, trimmed
2 lemons
3 Tbsp. olive oil
4 tsp. capers, rinsed
2 tsp. Dijon mustard
Pinch salt
½ of a head romaine lettuce, thick stem removed and cut crosswise into ribbons (4 cups)
2 5-oz. cans olive oil-packed tuna, drained
1 yellow or red sweet pepper, cut into strips
½ cup pitted green olives
½ cup sliced radishes
Freshly ground black pepper

1. Place steamer basket in a 3-qt.saucepan. Add water to just below bottom of basket. Bring to boiling. Add beans. Cover; reduce heat. Steam about 10 minutes or until crisp-tender. Transfer beans to a bowl of ice water to cool; drain well.

2. Meanwhile, for dressing, remove 1 Tbsp. zest and squeeze 6 Tbsp. juice from lemons. In a bowl whisk together lemon zest and juice, olive oil, capers, mustard, and salt.

3. Arrange lettuce on a platter. Top with beans, tuna, sweet pepper, olives, and radishes. Drizzle with some of the dressing. Sprinkle with black pepper. Pass remaining dressing.

Makes 4 servings (¼ of the salad each).

each serving 265 cal., 18 g fat (3 g sat. fat), 18 mg chol., 686 mg sodium, 10 g carb., 4 g fiber, 5 g sugars, 17 g pro.

Olive love

Many supermarket delis now have olive bars, where you can choose from an assortment of specialty olives. All varieties work for this salad, but make sure they are pitted.

Striped Bass in WINE

start to finish 25 minutes

½ cup dry white wine
¼ cup water
¼ cup olive oil
2 medium tomatoes, sliced
2 shallots, sliced ¼ inch thick
6 fresh thyme sprigs
¼ tsp. kosher salt
1 lb. skinless striped bass, red snapper, or halibut fillets, cut into 4 pieces

1. In a 10-inch skillet combine wine, water, and the oil. Add tomatoes, shallots, thyme, and salt. Bring to boiling; reduce heat. Simmer, uncovered, 3 to 5 minutes or until tomatoes soften.

2. Place fish in skillet; spoon broth over fish. Reduce heat to medium-low. Cook, covered, 8 to 10 minutes or until fish flakes easily. Transfer fish and tomatoes to bowls. Discard thyme sprigs. Ladle broth mixture into bowls. Add additional fresh thyme.

Makes 4 servings (1 piece fish + ½ cup broth mixture each).

each serving 272 cal., 16 g fat (2 g sat. fat), 91 mg chol., 155 mg sodium, 5 g carb., 1 g fiber, 3 g sugars, 21 g pro.

make it a meal

Crusty Italian bread is a given for soaking up broth. Add crunch with a leafy salad topped with green beans, red onion, and herb vinaigrette.

Grilled Salmon and Leeks

start to finish 30 minutes

4 thin leeks (about 1½ lb.)
2 Tbsp. olive oil
½ tsp. salt
½ tsp. black pepper
1 sprig fresh rosemary
4 4- to 6-oz. skin-on salmon fillets, ¾ to 1 inch thick
¼ cup unsalted butter, softened
2 tsp. Dijon mustard

1. Trim dark green tops and root ends from leeks, leaving ends intact. Cut leeks in half lengthwise; peel off tough outer leaves. Wash leeks; pat dry. (Keep leeks a little wet to prevent them from burning on the grill.) Brush leeks with 1 Tbsp. of the oil; season with ¼ tsp. each of the salt and pepper.

2. On a grill or in a grill pan grill rosemary sprig, uncovered, over medium-high heat 1 to 2 minutes or until lightly charred; remove. Grill leeks, uncovered, 5 to 7 minutes or until tender, turning occasionally. Remove from grill; cover.

3. Brush salmon with the remaining 1 Tbsp. oil; season with the remaining ¼ tsp. each salt and pepper. Grill, skin sides up, 4 minutes; turn salmon over. Grill about 2 minutes or until fish flakes easily. Remove from grill.

4. Strip rosemary leaves from stem; chop leaves. In a bowl stir together butter, mustard, and 1 tsp. of the chopped rosemary. Spread butter on fish and leeks; sprinkle with the remaining chopped rosemary.

Makes 4 servings (1 fillet + 1 leek each).

each serving 369 cal., 26 g fat (9 g sat. fat), 93 mg chol., 415 mg sodium, 11 g carb., 1 g fiber, 3 g sugars, 24 g pro.

Get dinner done fast

think AHEAD

Plan your week of meals and make a list so you can get all your grocery shopping done at once.

BUY PREPPED OR QUICK FOODS

Purchase preshredded cheese, cut-up veggies, portioned skinless fish fillets, peeled and deveined shrimp, rotisserie chicken, quick-cooking grains, ready-to-microwave vegetables, and prewashed bagged salad mixes.

PREP VEGGIES

Set aside time (like when you get home from the store on the weekend) to clean, cut up, and organize veggies for the week, then store them in containers in the fridge.

MAKE EXTRA

Make a double or triple batch of rice, pasta, roasted vegetables, and cooked meat or chicken to store in the fridge. Use the extras as quick side dishes or as the base for a completely different meal (such as soups, stir-fries, and enchiladas). Freeze a large batch of lasagna, soup, or chili in individual portions for easy lunches and dinners.

FASTER CLEANUP

Line baking pans with foil or parchment to save on scrubbing and soaking when cleaning up. Clean as you go, too, so there’s less to do after the meal.

Crispy Shrimp Sandwiches

start to finish 30 minutes

20 large shrimp (1 lb.), peeled and deveined
½ cup milk
½ cup cornmeal
¼ cup all-purpose flour
½ tsp. smoked paprika
½ tsp. coarse salt
Vegetable oil for frying (tip)
4 5-inch portions French-style baguettes, split and hollowed out
⅔ cup sliced pickled hot cherry peppers
4 green onions, thinly sliced
4 butter lettuce leaves
¼ cup mayonnaise

1. Place shrimp in a shallow bowl. Add milk, turning to coat shrimp. In a shallow dish stir together cornmeal, flour, paprika, and salt. Place half the shrimp in flour mixture; toss to coat. Transfer to a tray. Repeat with remaining shrimp.

2. In a 10-inch skillet heat ¼ inch of the oil (about 2 cups) over medium heat. Carefully place shrimp, half at a time, in pan. Cook about 2 minutes or until golden brown on one side. Turn and cook about 1 minute more or until shrimp turn opaque. Transfer to a paper towel-lined tray.

3. Arrange shrimp on bread portion bottoms. Top with peppers, onions, and lettuce. Spread mayonnaise on bread portion tops; add to sandwiches.

Makes 4 sandwiches.

each sandwich 553 cal., 25 g fat (4 g sat. fat), 167 mg chol., 896 mg sodium, 51 g carb., 1 g fiber, 2 g sugars, 27 g pro.

keep it hot

The oil must be very hot (365°F) before adding the first batch of shrimp. Let the oil get back up to temperature between batches. Since the shrimp cook for only a short time, you want the coating to get as crisp as possible.

Creamy Spring Vegetables and Smoked Trout

start to finish 20 minutes

1 Tbsp. olive oil
1 Tbsp. unsalted butter
8 oz. cremini or other mushrooms, sliced
3 medium carrots, thinly bias-sliced
⅔ cup fresh shelled or frozen peas
½ cup heavy cream
¼ cup water
¼ tsp. kosher salt
¼ tsp. black pepper
8 oz. smoked trout, skin removed
2 Tbsp. chopped fresh chives
1 large bunch watercress, tough stalks removed

1. In a 10-inch skillet heat olive oil and butter over medium heat. Add mushrooms; cook about 2 minutes or until they release their liquid. Stir in carrots; cover. Cook 3 minutes; uncover. Add peas, cream, the water, salt, and pepper. Bring to boiling; reduce heat. Simmer, uncovered, about 4 minutes or until peas are tender, stirring occasionally.

2. Break trout into pieces; gently stir into skillet and heat through. Stir in chives. Top with watercress.

Makes 4 servings (1 cup each).

each serving 294 cal., 21 g fat (10 g sat. fat), 84 mg chol., 755 mg sodium, 11 g carb., 3 g fiber, 6 g sugars, 17 g pro.

change it up

Smoked trout has an intense, salty flavor and flaky texture. If it’s not available, replace the trout with smoked salmon (not lox-style) or even high-quality tuna.

Lemon-Dill Salmon Cakes

start to finish 40 minutes

1 egg, lightly beaten
2 5- to 6-oz. cans skinless, boneless salmon, drained
1¼ cups panko bread crumbs (tip)
1 Meyer lemon, halved (one half finely chopped, one half juiced)
2 Tbsp. water
2 Tbsp. chopped fresh dill
¼ tsp. salt
¼ tsp. black pepper
3 Tbsp. vegetable oil
2 cups torn mixed greens
Olive oil

1. In a bowl stir together egg, salmon, ¾ cup of the panko, the chopped lemon half, and the next four ingredients (through pepper).

2. Place the remaining ½ cup panko in a another bowl. For each of eight cakes, shape ¼ cup salmon mixture into a ball. Roll in panko to coat; press until ½ inch thick.

3. In a 10-inch skillet heat 2 Tbsp. of the vegetable oil over medium-high heat; add four salmon cakes. Cook 5 to 7 minutes or until browned, turning once. (If necessary, reduce heat to prevent overbrowning.) Remove from skillet; cover. Repeat with remaining vegetable oil and salmon cakes.

4. For salad, in a bowl toss greens with lemon juice and a drizzle of olive oil. Serve with salmon cakes; top with additional dill.

Makes 4 servings (2 cakes + ¾ cup salad each).

each serving 270 cal., 16 g fat (2 g sat. fat), 67 mg chol., 404 mg sodium, 16 g carb., 2 g fiber, 1 g sugars, 17 g pro.

MEYER LEMONS—a cross between regular lemons and mandarin oranges—are sweet enough to use both the chopped rind and flesh. To use a regular lemon instead, add 1 tsp. lemon zest and 1 Tbsp. lemon juice to the salmon mixture. Toss the greens with an additional 2 Tbsp. lemon juice.

CHICKPEA, LEEK, AND SPINACH SOUP

start to finish 25 minutes

2 medium leeks, white and light green parts only, thinly sliced, washed, and drained
2 Tbsp. olive oil
2 15- to 16-oz. cans chickpeas (garbanzo beans), rinsed and drained
2 cloves garlic, thinly sliced
4 cups reduced-sodium vegetable or chicken broth
1 cup water
3 Tbsp. lemon juice
2 5-oz. pkg. baby spinach
1 Tbsp. chopped fresh thyme
Salt and black pepper

1. In a 4-qt. Dutch oven cook leeks in hot oil over medium heat 5 to 7 minutes or until very tender but not browned, stirring occasionally. (Reduce heat if leeks begin to brown.) Stir in chickpeas and garlic. Cook 2 minutes, stirring occasionally.

2. Add broth and the water. Bring to boiling; reduce heat. Add lemon juice. Simmer, uncovered, 5 minutes. Gradually stir in spinach and thyme. Cook about 1 minute or until spinach is wilted. Season to taste with salt and pepper. Serve immediately.

Makes 4 servings (2 cups each).

each serving 268 cal., 10 g fat (1 g sat. fat), 0 mg chol., 978 mg sodium, 36 g carb., 9 g fiber, 8 g sugars, 10 g pro.

Tomato and Artichoke Pasta

start to finish 25 minutes

8 oz. dried campanelle or penne pasta
¼ cup olive oil
1 6.5- to 7.5-oz. jar quartered marinated artichoke hearts, drained
10 to 12 oz. red and/or yellow cherry tomatoes
½ cup pitted Kalamata olives, drained
6 sprigs fresh thyme
6 sprigs fresh oregano
½ tsp. crushed red pepper (optional)

1. Preheat oven to 400°F. Cook pasta according to package directions; drain. Return pasta to pot. Add 1 Tbsp. of the olive oil; toss to coat.

2. In a shallow baking pan toss the remaining ingredients with the remaining 3 Tbsp. oil. Roast 5 to 7 minutes or until tomatoes are sizzling and beginning to burst, stirring once. Add to pasta; toss to combine.

Makes 4 servings (1½ cups each).

each serving 403 cal., 21 g fat (2 g sat. fat), 0 mg chol., 876 mg sodium, 47 g carb., 3 g fiber, 5 g sugars, 8 g pro.

BROCCOLI is easy to cut into spears. Cut broccoli head lengthwise through the stem. Continue cutting each half in half to get eight spears.

Grilled Broccoli and Orzo

start to finish 35 minutes

2 oranges
1 large head broccoli (1½ to 2 lb.), trimmed
2 Tbsp. olive oil
¾ tsp. kosher salt
1⅓ cups dried orzo pasta (8 oz.)
1 clove garlic, minced
⅓ cup pine nuts, toasted
¼ cup freshly grated Parmesan cheese
Small fresh basil leaves
Freshly ground black pepper

1. Remove 1 tsp. zest and squeeze 3 Tbsp. juice from one of the oranges. Cut remaining orange into slices or wedges.

2. Cut broccoli into eight spears. In a large bowl toss broccoli with 1 Tbsp. of the oil and ½ tsp. of the salt. Grill broccoli, covered, over medium heat 7 to 9 minutes or until lightly charred and crisp-tender.

3. Meanwhile, cook orzo in a 4-qt. saucepan of lightly salted boiling water about 7 minutes or until al dente; drain. Transfer to a bowl.

4. In an 8-inch skillet heat the remaining 1 Tbsp. oil over low heat. Add garlic; cook 1 minute. Stir in orange zest and juice and the remaining ¼ tsp. salt. Add orzo; stir to combine. Top orzo mixture with broccoli, pine nuts, Parmesan, and basil. Season to taste with pepper. Serve with orange slices.

Makes 4 servings (2 broccoli spears + ¾ cup orzo each).

each serving 449 cal., 18 g fat (2 g sat. fat), 4 mg chol., 519 mg sodium, 61 g carb., 8 g fiber, 9 g sugars, 16 g pro.

roasting broccoli

Another time, roast broccoli instead of grilling. After tossing broccoli with oil and salt, place spears on a baking sheet. Roast in a 425°F oven 10 to 15 minutes until crisp-tender, turning once.