When the garden wakes from its winter slumber, dive into the delicate vegetables (sweet baby carrots, tender asparagus, and peas) and the sweet-tart fruits (berries, apricots, and rhubarb) of spring. A subtle touch is all you need.
GRILLED CHICKEN WITH SPICY RHUBARB-BQ SAUCE
Hands-on: 45 min. Total: 45 min.
Barbecue sauce is hardly an expected place to find rhubarb, and that’s part of what we love about this addictive, tangy-sweet sauce tinged with smoky chipotle heat. Extra sauce can be refrigerated for up to 1 month. Also try it on pork and burgers.
Spoon the BBQ sauce on grilled pork chops, toss with shredded chicken for tacos, or top turkey burgers.
1 tablespoon canola oil
8 bone-in chicken thighs, skinned (about 2½ pounds)
¼ teaspoon freshly ground black pepper
⅛ teaspoon salt
Cooking spray
1 cup Rhubarb-BQ Sauce
1. Preheat grill to high heat.
2. Combine oil and chicken; toss to coat. Sprinkle chicken with pepper and salt. Place chicken on grill rack coated with cooking spray, and grill 6 minutes or until well marked. Place 1 cup Rhubarb-BQ Sauce in a large bowl. Add chicken to bowl, tossing to coat chicken. Return chicken to grill; cook, turning and brushing with sauce from the bowl until glossy and caramelized, about 12 minutes.
SERVES 4 (serving size: 2 chicken thighs)
CALORIES 255; FAT 10.7g (sat 2.6g, mono 4.6g, poly 2.3g); PROTEIN 27g; CARB 12g; FIBER 1g; CHOL 135mg; IRON 1mg; SODIUM 351mg; CALC 46mg
Rhubarb-BQ Sauce:
Hands-on: 22 min. Total: 29 min.
1 tablespoon butter
½ cup finely chopped onion
1 garlic clove, minced
2¼ cups (½-inch) slices rhubarb
½ cup water
⅓ cup sugar
¼ cup ketchup
2 tablespoons white vinegar
½ teaspoon chipotle chile powder
1 teaspoon Dijon mustard
⅛ teaspoon salt
1. Melt butter in a large saucepan over medium heat. Add onion and garlic; cook 5 minutes or until onion is tender, stirring occasionally. Add rhubarb; cook 3 minutes or until rhubarb is translucent, stirring occasionally. Add ½ cup water, sugar, ketchup, vinegar, and chipotle; bring to a boil. Reduce heat; simmer 6 minutes or until rhubarb is tender.
2. Place half of rhubarb mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend rhubarb mixture until smooth. Pour into a large bowl. Repeat with remaining half of mixture.
3. Return rhubarb mixture to saucepan. Bring to a simmer; cook 1 minute or until hot. Stir in mustard and salt.
SERVES 16 (serving size: 2 tablespoons)
CALORIES 26; FAT 0.8g (sat 0.5g, mono 0.2g, poly 0.1g); PROTEIN 0g; CARB 5g; FIBER 0g; CHOL 2mg; IRON 0mg; SODIUM 83mg; CALC 16mg
MOROCCAN-SPICED BABY CARROTS
Hands-on: 7 min. Total: 22 min.
Warm spices like cumin and cinnamon play deliciously off the sweetness of the carrots.
2 tablespoons extra-virgin olive oil
12 ounces peeled baby carrots
1 lemon, sliced
1 teaspoon ground cumin
½ teaspoon ground cinnamon
¼ teaspoon kosher salt
¼ teaspoon ground red pepper
1 tablespoon chopped fresh cilantro
1. Preheat oven to 450°.
2. Combine first 3 ingredients in a medium bowl; sprinkle with cumin, cinnamon, salt, and pepper, tossing to coat carrots. Arrange carrot mixture in a single layer on a jelly-roll pan. Bake at 450° for 13 minutes, turning once. Sprinkle with cilantro.
SERVES 4 (serving size: about ⅔ cup)
CALORIES 96; FAT 7g (sat 1g, mono 4.9g, poly 0.8g); PROTEIN 0.7g; CARB 8.7g; FIBER 3.3g; CHOL 0mg; IRON 1mg; SODIUM 187mg; CALC 39mg
APRICOT, CUCUMBER, PLUOT, AND LIME BASIL SALAD
Hands-on: 10 min. Total: 10 min.
If you don’t have lime basil, substitute any fresh basil plus ½ teaspoon grated lime rind. Plums will also work in place of pluots.
Pluots, a plum-apricot hybrid, are intensely tart and sweet. Slightly firm fruit works best here.
3 tablespoons fresh lime basil, thinly sliced
1 teaspoon champagne vinegar
Dash of kosher salt
Dash of freshly ground black pepper
2 apricots, pitted and cut into thin wedges
2 pluots, pitted and cut into thin wedges
½ English cucumber, thinly sliced
1. Combine all ingredients in a medium bowl; toss to coat well.
SERVES 4 (serving size: ½ cup)
CALORIES 31; FAT 0.1g (sat 0g, mono 0g, poly 0g); PROTEIN 0.8g; CARB 7.6g; FIBER 1.1g; CHOL 0mg; IRON 0.3mg; SODIUM 31mg; CALC 11mg
ROASTED ASPARAGUS AND BABY ARTICHOKES
Hands-on: 17 min. Total: 52 min.
To get a head start, prepare the recipe through step 2 up to two days in advance. Shortly before serving, place asparagus on pan with roasted artichokes, and proceed with step 3.
20 baby artichokes (about 2½ pounds)
5 thin lemon slices
1½ tablespoons olive oil, divided
1 pound asparagus, trimmed and cut into 2-inch pieces
2 tablespoons butter, melted
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon fresh lemon juice
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1½ tablespoons pine nuts, toasted
1. Place a large baking sheet in oven. Preheat oven to 450°. (Leave baking sheet in oven as it preheats.)
2. Cut off top third of each artichoke. Trim stem to within 1 inch of base; peel stem. Remove bottom leaves and tough outer leaves, leaving tender middle and bottom. Cut each artichoke in half lengthwise. Place artichokes, lemon slices, and 1 tablespoon oil in a bowl; toss to coat. Arrange mixture in a single layer on preheated baking sheet. Roast at 450° for 15 minutes or until almost done and beginning to brown, stirring well after 10 minutes.
3. Toss asparagus with remaining 1½ teaspoons oil. Stir asparagus into the artichoke mixture. Roast at 450° for 10 minutes or until tender, stirring well after 5 minutes.
4. Place vegetable mixture in a large bowl. Add butter and next 4 ingredients (through black pepper), and toss gently to combine. Sprinkle evenly with pine nuts.
SERVES 8 (serving size: about ½ cup)
CALORIES 138; FAT 6.8g (sat 2.3g, mono 2.9g, poly 1g); PROTEIN 6g; CARB 18g; FIBER 9g; CHOL 8mg; IRON 3mg; SODIUM 255mg; CALC 79mg
FRESH STRAWBERRY SHORTCAKES WITH YOGURT CREAM
Hands-on: 25 min. Total: 25 min.
If you have a minute to spare, swap the vanilla extract for a vanilla bean. Split the bean lengthwise, scrape half of the seeds into the shortcake batter, and whip the remaining half into the yogurt cream. It will add an extra level of flavor to the recipe.
5.6 ounces unbleached all-purpose flour (about 1¼ cups)
3.6 ounces whole-wheat flour (about ¾ cup)
¼ cup packed brown sugar
2 teaspoons baking powder
¾ teaspoon salt
½ teaspoon baking soda
¼ cup unsalted butter
1¼ cups very cold fat-free buttermilk
2 tablespoons canola oil
1 teaspoon vanilla extract
1½ pounds strawberries
¼ cup sugar, divided
1 teaspoon fresh lemon juice
½ cup plain 2% reduced-fat Greek yogurt
⅓ cup heavy whipping cream
1. Preheat oven to 450°.
2. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours, brown sugar, baking powder, salt, and baking soda in a large bowl, stirring with a whisk to combine.
3. Place butter in a medium microwave-safe bowl. Microwave at HIGH for 1 minute or until melted. Add cold buttermilk, stirring until butter forms small lumps. Add oil and vanilla, stirring to combine.
4. Add buttermilk mixture to flour mixture, stirring just until incorporated (do not overmix) and batter pulls away from the sides of the bowl. (The batter will be very wet.)
5. Drop batter into 12 mounds (about 2 heaping tablespoonfuls each) onto a baking sheet lined with parchment paper. Bake at 450° for 12 minutes or until golden.
6. While biscuits bake, slice strawberries. Combine strawberries, 2 tablespoons sugar, and lemon juice; toss to coat. Set aside.
7. Place yogurt, cream, and remaining 2 tablespoons sugar in a bowl; beat with a mixer at medium speed until soft peaks form. Split biscuits; fill with berry mixture and cream.
SERVES 12 (serving size: 1 biscuit, about ⅓ cup strawberries, and about 1½ tablespoons cream mixture)
CALORIES 224; FAT 9.3g (sat 4.3g, mono 3.2g, poly 1.1g); PROTEIN 5g; CARB 32g; FIBER 2g; CHOL 20mg; IRON 1mg; SODIUM 313mg; CALC 106mg
GRILLED LAMB CHOPS WITH WHEAT BERRY, STRAWBERRY, AND LACINATO KALE SALAD
Hands-on: 25 min. Total: 45 min.
Lacinato kale is often called dinosaur kale because of its crinkled, bumpy leaves. Massaging the leaves with your hands tenderizes them while maintaining enough texture to balance the wheat berries and feta.
6 cups water
½ cup uncooked soft white wheat berries
12 (4-ounce) center-cut lamb loin chops
2 tablespoons fresh thyme leaves, divided
¾ teaspoon kosher salt, divided
¾ teaspoon freshly ground black pepper, divided
Cooking spray
2 tablespoons olive oil
1½ tablespoons balsamic vinegar
1½ teaspoons finely chopped shallots
½ teaspoon honey
8 ounces Lacinato kale, stemmed and thinly sliced (about 1 bunch)
1 cup sliced strawberries
1 ounce feta cheese, crumbled (about ¼ cup)
1. Bring 6 cups water and wheat berries to a boil in a medium saucepan over high heat. Reduce heat to low; cover and simmer 22 minutes or until slightly chewy. Drain; rinse with cold water. Drain.
2. Heat a grill pan over medium-high heat. Sprinkle lamb with 1 tablespoon thyme, ½ teaspoon salt, and ½ teaspoon pepper. Coat pan with cooking spray. Add 6 lamb chops to pan; grill 5 minutes on each side or until desired degree of doneness. Remove lamb chops from pan. Let stand 5 minutes. Repeat procedure with remaining lamb chops. Sprinkle remaining 1 tablespoon thyme over lamb chops.
3. Combine remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, oil, vinegar, shallots, and honey in a large bowl, stirring with a whisk. Rub sliced kale between your hands 5 minutes or until just slightly wilted. Add wheat berries and kale to vinegar mixture; toss to coat. Top salad with strawberries and cheese.
SERVES 6 (serving size: about 1 cup salad and 2 lamb chops)
CALORIES 336; FAT 15.3g (sat 4.7g, mono 7.6g, poly 1.2g); PROTEIN 32g; CARB 17g; FIBER 3g; CHOL 95mg; IRON 3mg; SODIUM 384mg; CALC 90mg
PENNE WITH ASPARAGUS, PISTACHIOS, AND MINT
Hands-on: 18 min. Total: 25 min.
A touch of butter helps bind the delicate sauce. You can sub unsalted vegetable stock for the wine. Finish with a squeeze of lemon, if desired.
8 ounces whole-grain penne pasta
5 teaspoons extra-virgin olive oil, divided
1 pound asparagus, trimmed and cut diagonally into 1½-inch pieces
3 green onions, chopped, white and green parts divided
2 large garlic cloves, minced
¼ cup dry white wine
½ teaspoon kosher salt
¼ teaspoon freshly ground pepper
2 teaspoons butter
1.5 ounces pecorino Romano cheese, grated (about ⅓ cup)
¼ cup chopped pistachios
2 tablespoons chopped fresh mint
1. Cook pasta according to package directions, omitting salt and fat. Drain in a colander over a bowl, reserving ¼ cup cooking liquid. Return pasta and ¼ cup reserved cooking liquid to pan. Cover and keep warm over low heat.
2. Heat a nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add asparagus; sauté 3 minutes or until crisp-tender. Stir in white parts of green onions and garlic; cook 30 seconds. Add wine; cook 1 minute. Add asparagus mixture, salt, and pepper to pasta mixture. Stir in remaining 2 teaspoons oil, remaining green onions, butter, and cheese. Divide pasta evenly among 4 bowls. Sprinkle evenly with nuts and mint.
SERVES 4 (serving size: about 2 cups pasta mixture, 1 tablespoon pistachios, and 1½ teaspoons mint)
CALORIES 400; FAT 15.4g (sat 5.4g, mono 6.4g, poly 1.8g); PROTEIN 15g; CARB 51g; FIBER 5g; CHOL 16mg; IRON 5mg; SODIUM 474mg; CALC 156mg
SIZE IT RIGHT
Use pencil-thin or medium asparagus stalks so they cook quickly and evenly.
MUSHROOM, CORN, AND POBLANO TACOS
Hands-on: 20 min. Total: 20 min.
Keep your tortillas soft by wrapping them in foil and keeping them in a warm oven.
2 tablespoons olive oil, divided
1 (8-ounce) package presliced mushrooms
1 cup prechopped onion
1 teaspoon dried oregano
1 teaspoon minced garlic
¾ teaspoon chili powder
¾ teaspoon ground cumin
1 poblano chile, chopped (about ½ cup)
1½ cups frozen whole-kernel corn
1 (14.5-ounce) can unsalted black beans, rinsed and drained
¼ cup salsa verde
1 tablespoon fresh lime juice
1 teaspoon hot sauce
½ teaspoon salt
8 (6-inch) corn tortillas
3 ounces crumbled queso fresco (about ¾ cup)
¼ cup chopped fresh cilantro
¼ cup light sour cream
8 lime wedges
1. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add mushrooms to pan; cook 4 minutes, stirring occasionally. Add remaining 1 table- spoon oil to mushrooms. Stir in onion and next 5 ingredients (through poblano); cook 4 minutes, stirring occasionally. Add corn and beans to pan; cook 4 minutes, stirring occasionally. Remove pan from heat; stir in salsa and next 3 ingredients (through salt).
2. Heat tortillas according to package directions. Divide vegetable mixture evenly among tortillas. Top each tortilla with 1½ tablespoons crumbled cheese, 1½ teaspoons cilantro, and 1½ teaspoons sour cream. Serve with lime wedges.
SERVES 4 (serving size: 2 tacos)
CALORIES 390; FAT 14.4g (sat 4.5g, mono 6.7g, poly 1.7g); PROTEIN 15.6g; CARB 56.6g; FIBER 9.8g; CHOL 20mg; IRON 2mg; SODIUM 553mg; CALC 225mg
GREEN PEA AND ASPARAGUS SOUP WITH POACHED EGGS AND TOAST
Hands-on: 28 min. Total: 28 min.
Light, lovely, and lush, this egg-topped soup is all you need for a well-rounded spring supper.
1½ teaspoons unsalted butter
2 leeks, white part only, trimmed and thinly sliced
4 cups unsalted chicken stock
1 teaspoon chopped fresh thyme
⅝ teaspoon kosher salt
¼ teaspoon black pepper
2 cups frozen green peas
1 pound fresh asparagus, trimmed and coarsely chopped
¼ cup chopped fresh flat-leaf parsley, divided
1 tablespoon white vinegar
4 large eggs
2 teaspoons extra-virgin olive oil
4 (½-ounce) pieces crusty multigrain bread, toasted
1. Melt butter in a large saucepan over medium heat. Add leeks; cook 4 minutes, stirring occasionally. Add stock, thyme, salt, and pepper; bring to a simmer. Add peas and asparagus; cover and cook 3 minutes. Place pea mixture and 3½ tablespoons parsley in a blender. Remove center piece of lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in lid (to avoid splatters). Blend until smooth.
2. While soup simmers, add water to a skillet, filling two-thirds full; bring to a boil. Reduce heat; stir in vinegar. Break each egg into a custard cup. Gently pour eggs into pan; cook 3 minutes. Transfer eggs to a paper towel–lined plate.
3. Divide soup among 4 bowls. Place 1 egg in each bowl; drizzle evenly with oil. Sprinkle with remaining 1½ teaspoons parsley. Serve with toast.
SERVES 4 (serving size: about 1½ cups soup, 1 egg, and 1 toast slice)
CALORIES 267; FAT 9.5g (sat 2.9g, mono 3.9g, poly 1.8g); PROTEIN 20g; CARB 28g; FIBER 7g; CHOL 190mg; IRON 6mg; SODIUM 639mg; CALC 167mg
SHAVED ASPARAGUS SALAD WITH MANCHEGO AND ALMONDS
Hands-on: 23 min. Total: 23 min.
To shave the asparagus, hold the tough stem in your fingers and start at the green tender part. Peel toward the head with a sharp peeler to make thin ribbons. Medium or thick asparagus works best for shaving. If walnut oil isn’t available, substitute 1½ teaspoons extra-virgin olive oil. Round out the meal with toasted or grilled crusty whole-grain bread.
Get ahead by shaving the asparagus and refrigerating in a bowl of ice water; then drain and pat dry.
1½ tablespoons extra-virgin olive oil
2 teaspoons sherry vinegar
1½ teaspoons walnut oil
1 teaspoon minced fresh garlic
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 pound large asparagus
1 tablespoon chopped fresh flat-leaf parsley
8 cups water
2 tablespoons white vinegar
4 large eggs
2 tablespoons slivered almonds, toasted
1 ounce Manchego cheese, shaved (about ¼ cup)
1. Combine first 6 ingredients in a large bowl, stirring with a whisk. Using a sharp peeler, thinly peel asparagus to equal 3 cups asparagus ribbons. Add asparagus and parsley to bowl; toss gently to coat.
2. Combine 8 cups water and white vinegar in a large skillet; bring to a simmer. Break each egg into a custard cup, and pour each gently into pan. Cook 3 minutes or until desired degree of doneness. Remove eggs from pan using a slotted spoon.
3. Place about ⅔ cup asparagus mixture on each of 4 plates. Sprinkle each serving with 1½ teaspoons slivered almonds, and top each serving with 1 egg. Sprinkle evenly with Manchego cheese.
SERVES 4
CALORIES 207; FAT 16.4g (sat 4.4g, mono 8.7g, poly 2.5g); PROTEIN 11g; CARB 5g; FIBER 2g; CHOL 194mg; IRON 3mg; SODIUM 279mg; CALC 154mg
KEEP IT TOGETHER
Keep the core intact so the wedges hold their shape. Broiling will make it tender enough to eat.
SWEET AND SOUR ROASTED NAPA CABBAGE WEDGES
Hands-on: 6 min. Total: 25 min.
Caramelizing cabbage under the broiler draws out its natural sugars and deepens the flavor of the glaze. Preheat the roasting pan to jump-start the browning process.
2 tablespoons olive oil
2 tablespoons cider vinegar
1 tablespoon brown sugar
1 teaspoon whole-grain Dijon mustard
1 teaspoon grated garlic
¼ teaspoon salt
½ teaspoon freshly ground black pepper
1 head napa (Chinese) cabbage, cut lengthwise into quarters
Cooking spray
1. Place a large roasting pan in oven. Preheat oven and pan to 450°.
2. Combine first 7 ingredients in a small bowl.
3. Coat cut sides of cabbage with cooking spray. Place cabbage, cut sides down, on preheated pan; bake 6 minutes. Turn cabbage onto other cut side; bake an additional 6 minutes. Remove pan from oven. Heat broiler to high. Brush cabbage evenly with oil mixture; broil 3 minutes or until browned and caramelized.
SERVES 4 (serving size: 1 wedge)
CALORIES 95; FAT 6.8g (sat 0.9g, mono 4.9g, poly 0.7g); PROTEIN 2g; CARB 6g; FIBER 2g; CHOL 0mg; IRON 0mg; SODIUM 194mg; CALC 64mg
MUSHROOM CARPACCIO WITH GREMOLATA AND SHAVED PARMIGIANO
Hands-on: 20 min. Total: 35 min.
Fresh button mushrooms don’t have loads of flavor, but they have a wonderfully meaty, dense texture. You could use a mandoline to slice the mushrooms, but a sharp knife will do.
3 large button mushrooms, about 2½ to 3 inches in diameter (sometimes called “stuffers”)
3 cremini mushrooms, about 2½ to 3 inches in diameter
1 cup fresh flat-leaf parsley leaves, finely chopped
1 tablespoon grated lemon rind
2 garlic cloves, minced
3 tablespoons fresh lemon juice
¼ teaspoon kosher salt
¼ teaspoon coarsely ground white pepper, plus more for garnish
3 tablespoons extra-virgin olive oil
2 tablespoons shaved Parmigiano-Reggiano cheese
1. Gently wash and dry mushrooms. Trim the very bottom ends of mushrooms, leaving stems intact. Cut mushrooms vertically into very thin slices; arrange on a platter so they overlap slightly. Combine parsley, rind, and garlic in a bowl. Combine juice, salt, and pepper in a bowl. Gradually add oil to juice mixture, stirring constantly with a whisk. Drizzle juice mixture evenly over mushrooms; sprinkle with parsley mixture and cheese. Let stand at room temperature for at least 15 minutes before serving.
SERVES 6 (serving size: about ½ cup)
CALORIES 85; FAT 7.5g (sat 1.3g, mono 5.1g, poly 0.8g); PROTEIN 2g; CARB 4g; FIBER 1g; CHOL 1mg; IRON 1mg; SODIUM 116mg; CALC 38mg
ARTICHOKE GALETTE
Hands-on: 49 min. Total: 1 hr. 19 min.
3 cups water, divided
2 tablespoons fresh lemon juice
8 baby artichokes
½ cup crisp white wine
1½ teaspoons black peppercorns
Cooking spray
5 shallots, peeled and quartered
5 French breakfast radishes, halved lengthwise
½ (14.1-ounce) package refrigerated pie dough (such as Pillsbury)
1 garlic clove, halved
⅓ cup pine nuts, toasted and chopped
3 ounces Asiago cheese, shredded (about ¾ cup)
2 teaspoons fresh thyme leaves
½ teaspoon black pepper
¼ teaspoon kosher salt
1. Preheat oven to 400°.
2. Combine 1 cup water and juice in a bowl. Cut artichoke tops off; trim stems. Quarter artichokes; place in bowl. Combine 2 cups water and wine in a saucepan. Place peppercorns in center of cheesecloth; tie ends. Add sachet to pan; bring to a simmer. Drain artichokes; add to pot. Simmer 5 minutes; drain. Discard sachet. Heat a small skillet over medium-high heat. Coat pan with cooking spray. Add shallots; sauté 5 minutes. Combine shallots, artichokes, and radishes.
3. Roll dough out to a 15-inch circle; rub with cut side of garlic. Place dough on a baking sheet. Sprinkle with nuts and cheese, leaving a 2-inch border. Top with artichoke mixture, thyme, pepper, and salt. Fold edges of dough over to partially cover. Bake at 400° for 30 minutes or until browned.
SERVES 6 (serving size: 1 wedge)
CALORIES 304; FAT 18.4g (sat 6g, mono 5.5g, poly 5.4g); PROTEIN 9.3g; CARB 30.8g; FIBER 5g; CHOL 13mg; IRON 1.9mg; SODIUM 503mg; CALC 177mg
KITCHEN CONFIDENTIAL
IF YOU FIND FRESH ARTICHOKE PREP to be too fussy, buy a bunch of baby ones instead. They’re choke-free (the choke is the furry part) and almost entirely edible, meaning less prep work overall. To prep the artichokes, trim the tips of the leaves by slicing across the top of each one. Trim off the very bottom of the stems (no need to peel as you would with larger artichokes). Quarter and add to a bowl filled with cold water and a tablespoon or two of lemon juice, also called “acidulated water,” to keep the insides from turning brown.
CHICKEN WITH LEMON- LEEK LINGUINE
Hands-on: 30 min. Total: 30 min.
6 ounces uncooked linguine
4 (6-ounce) skinless, boneless chicken breast halves
½ teaspoon salt, divided
¼ teaspoon black pepper
¼ cup all-purpose flour
3 tablespoons butter, divided
3 garlic cloves, thinly sliced
1 leek, trimmed, cut in half lengthwise, and thinly sliced (1½ cups)
½ cup fat-free, lower-sodium chicken broth
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh flat-leaf parsley
1. Cook pasta according to package directions, omitting salt and fat. Drain; keep warm.
2. Place chicken between 2 sheets of heavy-duty plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Sprinkle chicken with ¼ teaspoon salt and pepper. Place flour in a shallow dish; dredge chicken in flour, shaking to remove excess.
3. Heat 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm.
4. Melt 1 tablespoon butter in skillet over medium-high heat. Add garlic, leek, and remaining ¼ teaspoon salt; sauté 4 minutes. Add broth and juice; cook 2 minutes or until liquid is reduced by half. Remove from heat; stir in remaining 1 tablespoon butter. Add pasta to leek mixture; toss well to combine. Serve chicken over pasta mixture; sprinkle with parsley.
SERVES 4 (serving size: 1 chicken breast half and 1 cup pasta)
CALORIES 474; FAT 11.5g (sat 6.2g, mono 2.7g, poly 0.9g); PROTEIN 46.8g; CARB 44g; FIBER 2.3g; CHOL 121mg; IRON 3.8mg; SODIUM 592mg; CALC 57mg
CLEAN AND EASY
Trim both ends of the leeks, halve lengthwise, and rinse to remove any grit between the layers.
SERVE WITH
MIXED GREENS SALAD
Hands-on: 5 min. Total: 5 min.
1 tablespoon olive oil
2 teaspoons white wine vinegar
½ teaspoon Dijon mustard
Dash of salt
4 cups mixed baby greens
1. Combine oil, vinegar, mustard, and salt. Add greens; toss.
SERVES 4
CALORIES 41; FAT 3.4g (sat 0.5g, mono 2.5g, poly 0.4g); PROTEIN 1g; CARB 3g; FIBER 1.4g; CHOL 0mg;IRON 1mg; SODIUM 72mg; CALC 1mg
RADISHES IN BROWNED BUTTER AND LEMON
Hands-on: 19 min. Total: 19 min.
Radishes lose their peppery heat and become wonderfully tender in this quick sauté. Use a variety.
3 cups radishes, halved lengthwise, with root and 1-inch stem left on
1 tablespoon butter
½ teaspoon grated lemon rind
2 teaspoons fresh lemon juice
¼ teaspoon salt
1 cup torn radish leaves
¼ teaspoon freshly ground black pepper
1. Bring a medium pot of water to a boil. Add radishes to pan; cook 4 minutes or until crisp-tender. Drain.
2. Melt butter in a medium skillet over medium-high heat. Add radishes to pan; sauté 3 minutes or until butter is browned and fragrant. Add rind, juice, and salt; cook 1 minute, stirring occasionally. Remove pan from heat; stir in radish leaves and pepper.
SERVES 4 (serving size: ¾ cup)
CALORIES 42; FAT 3g (sat 1.9g, mono 0.8g, poly 0.2g); PROTEIN 0.8g; CARB 3.5g; FIBER 1.5g; CHOL 8mg; IRON 0.4mg; SODIUM 208mg; CALC 32mg
CARROT SOUP WITH PARMESAN CRISPS
Hands-on: 37 min. Total: 1 hr. 13 min.
1 ounce Parmigiano-Reggiano cheese, grated (about ¼ cup)
3⅔ cups coarsely chopped carrot
2½ cups unsalted chicken stock
2 cups plus 1 teaspoon water, divided
2 cups coarsely chopped leek, white and light green parts only (about 2 large)
1 tablespoon white wine vinegar
¼ teaspoon kosher salt
¼ teaspoon freshly ground pepper
⅛ teaspoon ground nutmeg
3 tablespoons crème fraîche or sour cream
1 tablespoon finely chopped chives
1. Preheat oven to 350°.
2. Spread 2 teaspoons cheese evenly into a 2-inch circle on a parchment-lined baking sheet; repeat 5 times, leaving 1 inch between circles. Bake at 350° for 8 minutes or until golden. Remove pan from oven; carefully lift crisps from pan with a spatula, and place on a wire rack. Cool cheese crisps completely.
3. Combine carrot, stock, 2 cups water, and leek in a large Dutch oven; bring to a boil. Partially cover, reduce heat, and simmer 30 minutes. Remove pan from heat, and let stand 10 minutes.
4. Place half of carrot mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Strain mixture through a sieve over a large bowl; discard solids. Repeat procedure with remaining carrot mixture. Stir in vinegar, salt, pepper, and nutmeg.
5. Combine remaining 1 teaspoon water, crème fraîche, and chives in a bowl. Place about 1 cup soup in each of 6 bowls. Top each serving with 1 teaspoon crème fraîche mixture and 1 Parmesan crisp.
SERVES 6
CALORIES 107; FAT 4.2g (sat 2.5g, mono 0.4g, poly 0.2g); PROTEIN 5g; CARB 12g; FIBER 3g; CHOL 10mg; IRON 1mg; SODIUM 277mg; CALC 112mg
Hands-on: 15 min. Total: 15 min.
Turn up the volume on classic glazed carrots with exotic cardamom and fragrant ginger. If you can find multicolored carrots, use them for a lovely presentation, as we did in the photo. The parchment paper “lid” slows moisture loss just enough to form a beautiful glaze.
1 tablespoon butter
1 tablespoon canola oil
2 teaspoons minced peeled fresh ginger
⅜ teaspoon ground cardamom
½ cup water
2 tablespoons light brown sugar
1 pound carrots, peeled and cut diagonally into ½-inch pieces
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 tablespoons fresh cilantro leaves (optional)
1. Cut a circle from parchment paper to fit a large nonstick skillet.
2. Heat skillet over medium heat. Add butter and oil to pan; swirl until butter melts. Add ginger and cardamom to pan; cook 2 minutes. Add ½ cup water, sugar, and carrot; bring to a boil. Cover with parchment circle, reduce heat, and simmer 9 minutes or until carrot is crisp-tender. Remove parchment circle; discard. Sprinkle carrot mixture with salt, pepper, and cilantro leaves, if desired.
SERVES 6 (serving size: ½ cup)
CALORIES 87; FAT 4.5g (sat 1.4g, mono 2g, poly 0.8g); PROTEIN 1g; CARB 12g; FIBER 2g; CHOL 5mg; IRON 0mg; SODIUM 150mg; CALC 30mg
LEMON RISOTTO WITH PEAS, TARRAGON, AND LEEKS
Hands-on: 38 min. Total: 38 min.
Pair this pleasantly tart side dish with roasted salmon or halibut. Garnish with lemon rind strips and fresh tarragon sprigs, if desired.
1 cup fresh green peas
4 cups unsalted chicken stock (such as Swanson)
2 tablespoons extra-virgin olive oil
1½ cups finely chopped leek (about 2)
½ cup chopped shallots
1 cup uncooked Carnaroli or Arborio rice or other medium-grain rice
3 tablespoons dry white wine
2 ounces grated fresh Parmigiano-Reggiano cheese (about ½ cup)
1 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
½ teaspoon salt
⅛ teaspoon freshly ground black pepper
2 tablespoons chopped fresh tarragon
1 tablespoon butter
1. Bring a small saucepan of water to a boil. Add peas; boil 1 minute. Drain and rinse with cold water; drain well. Bring stock to a simmer in a small saucepan (do not boil). Keep warm over low heat.
2. Heat oil in a large saucepan over medium heat. Add leek and shallots to pan; cook 7 minutes or until tender, stirring frequently. Add rice; cook 1 minute, stirring constantly. Add wine; cook 30 seconds or until the liquid is nearly absorbed, stirring constantly. Stir in 1 cup stock; cook 4 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining stock, ½ cup at a time, stirring constantly until each portion of stock is absorbed before adding the next (about 25 minutes total). Stir in peas; cook 1 minute. Stir in cheese, rind, juice, salt, and pepper. Remove from heat; stir in tarragon and butter.
SERVES 8 (serving size: about ½ cup)
CALORIES 205; FAT 7.7g (sat 2.5g, mono 3g, poly 0.7g); PROTEIN 8.8g; CARB 26.4g; FIBER 2.4g; CHOL 15mg; IRON 1mg; SODIUM 298mg; CALC 124mg
HOW TO STORE
Rinse bowls with hot water, or heat in a very low oven so the risotto won’t seize when plated.
