Hot days bring a riot of colorful, refreshing produce: juicy, crisp, bright, and sweet. Fire up the grill to give fruits and vegetables a wonderfully charred edge, pickle or glaze for a surprising contrast, or simply toss together and serve.
PEPPER JACK, CHICKEN, AND PEACH QUESADILLAS
Hands-on: 22 min. Total: 22 min.
1 teaspoon honey
½ teaspoon fresh lime juice
½ cup reduced-fat sour cream
4 (8-inch) flour tortillas
3 ounces shredded Monterey Jack cheese with jalapeño peppers (¾ cup)
1 cup chopped skinless, boneless rotisserie chicken breast
1 cup thinly sliced peeled firm ripe peaches
4 teaspoons chopped fresh cilantro
Cooking spray
1. Combine honey and lime juice in a small bowl, stirring well with a whisk. Stir sour cream into honey mixture; cover and chill until ready to serve.
2. Place tortillas flat on a work surface. Sprinkle 3 tablespoons cheese over half of each tortilla; top each tortilla with ¼ cup chicken, ¼ cup sliced peaches, and 1 teaspoon cilantro. Fold tortillas in half.
3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Place 2 quesadillas in the pan, and top quesadillas with a cast-iron or other heavy skillet. Cook 1½ minutes on each side or until tortillas are crisp and lightly browned (leave cast-iron skillet on quesadillas as they cook). Remove quesadillas from pan; set aside, and keep warm. Repeat procedure with the remaining quesadillas. Cut each quesadilla into wedges. Serve with sauce.
SERVES 4 (serving size: 1 quesadilla and 2 tablespoons sauce)
CALORIES 364; FAT 15.8g (sat 7.4g, mono 5.8g, poly 1.4g); PROTEIN 21.3g; CARB 33.5g; FIBER 2.2g; CHOL 68mg; IRON 2.1mg; SODIUM 485mg; CALC 235mg
SERVE WITH
SPINACH SALAD WITH CUMIN VINAIGRETTE
Hands-on: 5 min. Total: 5 min.
1 tablespoon fresh lime juice
1 tablespoon extra-virgin olive oil
⅛ teaspoon salt
⅛ teaspoon freshly ground black pepper
⅛ teaspoon ground cumin
1 (5-ounce) package fresh baby spinach
½ cup thinly sliced red onion
1. Combine juice, oil, salt, pepper, and cumin in a large bowl. Add spinach and onion; toss gently to coat.
SERVES 4 (serving size: about 1¼ cups)
CALORIES 53; FAT 3.5g (sat 0.5g, mono 2.7g, poly 0.3g); PROTEIN 1g; CARB 6g; FIBER 2g; CHOL 0mg; IRON 1mg; SODIUM 131mg; CALC 30mg
PICKLED ONION, BLUE CHEESE, AND BERRY SALAD
Hands-on: 9 min. Total: 39 min.
Vidalia onions are more sweet than pungent—a quick pickle perks up the delicate salad for a perfect bite.
¼ cup water
¼ cup sherry vinegar, divided
4 teaspoons agave nectar, divided
⅔ cup thinly vertically sliced Vidalia onion
1 teaspoon Dijon mustard
¼ teaspoon freshly ground black pepper
⅛ teaspoon salt
3 tablespoons extra-virgin olive oil
2 (4-ounce) packages mixed baby herb salad
2 ounces crumbled blue cheese (about ½ cup)
1 (6-ounce) package fresh raspberries
1. Combine ¼ cup water, 2 tablespoons vinegar, and 1 tablespoon agave in a small bowl. Add onion; toss to coat. Marinate at room temperature for 30 minutes; drain.
2. Combine remaining 2 tablespoons vinegar, remaining 1 teaspoon agave, mustard, pepper, and salt in a large bowl, stirring with a whisk. Gradually add oil, stirring constantly with a whisk. Add salad greens; toss gently to coat. Arrange about 1 cup salad on each of 8 plates. Top each serving with about 1 tablespoon onion, 1 tablespoon cheese, and about 6 raspberries.
SERVES 8
CALORIES 101; FAT 7.6g (sat 2.3g, mono 4.4g, poly 0.7g); PROTEIN 2.6g; CARB 6.7g; FIBER 2.3g; CHOL 6mg; IRON 0.5mg; SODIUM 180mg; CALC 53mg
HOW TO STORE
Refrigerate unwashed raspberries on a paper towel–lined plate, and cover with plastic wrap.
GRILLED CORN, CHICKEN, AND BELL PEPPER SALAD
Hands-on: 30 min. Total: 40 min.
4 ears fresh sweet corn, shucked
1 red bell pepper, halved and seeded
1 yellow bell pepper, halved and seeded
2 (½-inch) onion slices
¼ cup diced jalapeño pepper
1 tablespoon finely chopped chives
3 tablespoons heavy cream
1 teaspoon chopped oregano
2 teaspoons sherry vinegar
½ teaspoon freshly ground black pepper
¼ teaspoon kosher salt
2 garlic cloves, minced
6 ounces shredded skinless rotisserie chicken (dark and white meat)
1. Heat a grill or grill pan over medium-high heat.
2. Place corn on grill rack; grill 20 minutes or until charred in spots, turning occasionally. Place in a large bowl; cover with foil. Leave in a warm location 10 minutes.
3. Place bell peppers on grill rack, and grill 4 minutes on each side; cut into 1-inch pieces.
4. Grill onion slices 3 minutes on each side; chop.
5. Cut corn kernels off cobs, encouraging clusters to stay intact, if possible.
6. Combine onion, jalapeño, chives, cream, oregano, vinegar, black pepper, salt, and garlic in a large bowl. Add peppers and corn; toss gently to coat. Gently fold in chicken. Serve warm.
SERVES 4 (serving size: about 1 cup)
CALORIES 233; FAT 8.8g (sat 3.8g, mono 0g, poly 0g); PROTEIN 0g; CARB 0g; FIBER 0g; CHOL 0mg; IRON 0mg; SODIUM 314mg; CALC 0mg
PEACH SALAD WITH TOMATOES AND BEETS
Hands-on: 25 min. Total: 1 hr. 15 min.
Golden beets and a mix of colorful tomatoes (such as Purple Cherokee and red heirlooms) offer a dramatic contrast on the plate and are a beautiful and tasty base for the tangy-sweet peaches on top—but red beets and any garden tomatoes would also work.
2 medium-sized golden beets
2 medium-sized ripe tomatoes
¾ teaspoon kosher salt, divided
½ teaspoon freshly ground black pepper
3 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice, divided
1 tablespoon honey
1 medium shallot, thinly sliced
3 medium peeled peaches, sliced
3 tablespoons small fresh mint leaves
2 teaspoons fresh thyme leaves
2 ounces goat cheese, crumbled (about ½ cup)
1. Preheat oven to 425°.
2. Scrub beets and trim tops to 1 inch. Place beets in a glass or ceramic baking dish; fill dish one-third full with water. Cover with foil; bake at 425° for 1 hour or until beets are tender. Cool. Peel beets, and cut into ¼-inch-thick slices. Core tomatoes; cut into ¼-inch-thick slices. Arrange the beet and tomato slices on a platter; sprinkle with ½ teaspoon salt and pepper.
3. Combine remaining ¼ teaspoon salt, oil, 1 tablespoon juice, honey, and shallot in a medium bowl. Toss peach slices with remaining 1 tablespoon juice. Add peach mixture to honey mixture; toss. Mound peach mixture on top of beet and tomato slices; sprinkle salad with mint leaves, thyme leaves, and goat cheese.
SERVES 8 (serving size: about 2 beet slices, 2 tomato slices, and ½ cup peach mixture)
CALORIES 112; FAT 6.8g (sat 1.8g, mono 4.1g, poly 0.7g); PROTEIN 3g; CARB 12g; FIBER 2g; CHOL 3mg; IRON 1mg; SODIUM 164mg; CALC 23mg
SUMMER CORN AND SHRIMP SUCCOTASH
Hands-on: 1 hr. 10 min. Total: 1 hr. 10 min.
¾ pound jumbo shrimp
2 tablespoons olive oil, divided
1 cup unsalted chicken stock
8 cups water
3 cups shelled fava beans (about 4½ pounds unshelled beans)
1 cup (1-inch) diagonally cut green beans (about ¼ pound)
2 tablespoons butter, divided
3 garlic cloves, minced
2 shallots, minced
1½ cups fresh corn kernels (about 3 ears)
½ teaspoon kosher salt
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh tarragon
½ teaspoon hot sauce
2 tablespoons reduced-fat sour cream
½ teaspoon freshly ground black pepper
1. Peel and devein shrimp, reserving shells. Set shrimp aside.
2. Heat a medium saucepan over medium-high heat. Add 1 tablespoon oil to pan. Add shrimp shells; sauté 5 minutes. Add stock. Bring to a boil; cook until liquid is reduced to ½ cup. Strain liquid through a sieve into a bowl; discard shells. Reserve liquid.
3. Fill a large bowl with ice water. Bring 8 cups water to a boil in a large saucepan or Dutch oven. Add fava beans to pan; cook 1 minute. Remove with a slotted spoon. Plunge fava beans into ice water; cool completely. Drain well. Remove and discard tough outer shell from fava beans. Add green beans to boiling water; cook 2 minutes. Plunge green beans into ice water; cool completely. Drain well.
4. Heat a large skillet over medium-high heat. Add remaining oil and 1 tablespoon butter. Add garlic and shallots; sauté 2 minutes. Add corn; sauté 2 minutes. Add shrimp, reserved shrimp liquid, and salt; cook 3 minutes. Add fava beans, green beans, remaining 1 tablespoon butter, dill, tarragon, and hot sauce; cook 3 minutes or until shrimp are done. Remove from heat. Stir in sour cream and pepper.
SERVES 4 (serving size: 1½ cups)
CALORIES 340; FAT 15.8g (sat 5.6g, mono 7g, poly 1.8g); PROTEIN 22g; CARB 30g; FIBER 7g; CHOL 125mg; IRON 4mg; SODIUM 534mg; CALC 120mg
GRILLED WATERMELON AND HALLOUMI SALAD WITH MINTY GREEN BEANS
Hands-on: 22 min. Total: 22 min.
If you can’t find haricots verts, grab a handful of regular green beans and cook them a couple of minutes longer. Halloumi is a wonderfully salty-nutty cheese that’s firm enough to stand up to grilling; if you can’t find it, skip the grill and crumble ricotta salata or queso fresco over top.
Use a metal spatula to flip the watermelon and cheese on the grill so the slices stay intact while they cook.
8 ounces haricots verts (French green beans)
1 small seedless watermelon (about 5 pounds)
4 ounces halloumi cheese, cut into 4 triangles
Cooking spray
1 tablespoon extra-virgin olive oil
2 teaspoons fresh lemon juice
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
⅓ cup torn fresh mint leaves
4 cups baby arugula
¼ cup roasted, unsalted pistachios, coarsely chopped
1. Bring a large saucepan of water to a boil. Add haricots verts; cook 3 minutes or until crisp-tender. Drain and rinse with cold water; drain.
2. Heat a large grill pan over high heat. Cut watermelon lengthwise into 4 quarters. Cut 1 quarter crosswise into 8 (¾-inch-thick) wedges; reserve remaining watermelon for another use. Add watermelon and cheese to grill pan coated with cooking spray; grill 2 minutes on each side or until grill marks appear.
3. Combine oil, juice, salt, and pepper in a medium bowl, stirring with a whisk. Remove 2 teaspoons oil mixture; set aside. Add haricots verts and mint to bowl; toss to coat. Arrange bean mixture on a platter. Return reserved 2 teaspoons oil mixture to bowl. Add arugula to bowl; toss to coat. Arrange arugula mixture, watermelon, and cheese on platter. Sprinkle with nuts.
SERVES 4 (serving size: about 1 cup arugula mixture, 2 watermelon wedges, 1 cheese wedge, and about ¾ cup haricots verts)
CALORIES 234; FAT 15.5g (sat 6g, mono 6.8g, poly 1.7g); PROTEIN 10g; CARB 19g; FIBER 4g; CHOL 20mg; IRON 2mg; SODIUM 549mg; CALC 310mg
ROASTED PORK TENDERLOIN TACOS
Hands-on: 19 min. Total: 24 min.
If you can’t find crema at the grocery, substitute sour cream thinned with a little lime juice.
Try adding the fresh jalapeño slices to the onion and vinegar mixture for a little extra bite.
1 (1-pound) pork tenderloin, trimmed
½ teaspoon black pepper
¼ teaspoon salt
1 tablespoon canola oil
2 tablespoons mojo marinade (such as Goya)
½ cup white wine vinegar
3 tablespoons water
1½ tablespoons sugar
1 cup thinly vertically sliced red onion
8 (6-inch) corn tortillas
1 jalapeño pepper, cut into 16 slices
1 ripe avocado, cut into 16 wedges
¼ cup Mexican crema
1. Preheat oven to 425°.
2. Sprinkle pork with pepper and salt. Heat a large ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add pork; cook 5 minutes, turning to brown on all sides. Place pan in oven. Bake at 425° for 8 minutes or until a thermometer registers 145° (slightly pink); let stand 5 minutes. Cut crosswise into 16 slices. Combine pork and mojo marinade in a medium bowl; toss to coat pork.
3. Combine vinegar, 3 tablespoons water, and sugar in a small saucepan; bring to a boil. Remove from heat; add onion. Let stand 10 minutes; drain.
4. Toast 1 tortilla at a time in a pan or over the flame of a gas burner until tender and blackened in spots. Arrange 2 pork slices in center of each tortilla; top with about 2 tablespoons onion, 2 jalapeño slices, 2 avocado wedges, and 1½ teaspoons crema.
SERVES 4 (serving size: 2 tacos)
CALORIES 362; FAT 16.9g (sat 2.1g, mono 8g, poly 2.8g); PROTEIN 28g; CARB 27g; FIBER 6g; CHOL 82mg; IRON 2mg; SODIUM 423mg; CALC 55mg
GLAZED CHICKEN AND FIG SKEWERS
Hands-on: 25 min. Total: 45 min.
Because they will cook more quickly than the chicken, skewer the figs separately.
¾ cup port wine
½ cup balsamic vinegar
2 tablespoons honey
1 thyme sprig
1¼ pounds skinless, boneless chicken breasts, cut into 24 (¾-inch) pieces
4 large shallots, quartered
16 sage leaves
Cooking spray
1 teaspoon coarsely ground black pepper, divided
½ teaspoon salt
12 firm fresh Striped Tiger or Black Mission figs, halved vertically
2 teaspoons fresh thyme leaves
1. Combine first 4 ingredients in a small saucepan over medium-high heat. Bring to a boil; cook 15 minutes or until reduced to ½ cup. Discard thyme sprig.
2. Preheat grill to high heat.
3. Thread 3 chicken pieces, 2 shallot quarters, and 2 sage leaves alternately onto each of 8 (8-inch) skewers. Coat with cooking spray. Sprinkle evenly with ¾ teaspoon pepper and salt. Thread 6 fig halves onto each of 4 (8-inch) skewers, cut sides facing the same direction. Coat with cooking spray; sprinkle with remaining ¼ teaspoon pepper.
4. Arrange chicken skewers on grill rack coated with cooking spray; grill 12 minutes, turning to brown all sides. Brush chicken skewers with half of wine mixture during final minute of cooking. Arrange fig skewers, cut side down, on grill rack; grill 3 minutes. Turn fig skewers over; grill 1 minute. Arrange skewers on a serving plate. Drizzle with remaining wine mixture; sprinkle with thyme leaves.
SERVES 4 (serving size: 2 chicken skewers and 1 fig skewer)
CALORIES 477; FAT 10.6g (sat 2g, mono 6.2g, poly 1.7g); PROTEIN 31g; CARB 54g; FIBER 5g; CHOL 78mg; IRON 2mg; SODIUM 380mg; CALC 105mg
SUMMER VEGGIE PASTA
Hands-on: 15 min. Total: 30 min.
Peeling zucchini and squash into ribbons makes them fun to eat for kids.
½ pound uncooked whole-grain linguine
½ pound zucchini
½ pound yellow squash
1 pound tomatoes, finely chopped (3 medium tomatoes)
⅔ cup finely chopped red onion
2 tablespoons extra-virgin olive oil
2 tablespoons champagne or white wine vinegar
1 teaspoon sugar
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
2 garlic cloves, minced
3 tablespoons panko (Japanese breadcrumbs), toasted
8 small basil leaves
4 radishes, thinly sliced
1 ounce Parmigiano-Reggiano cheese, grated (about ¼ cup)
1. Cook pasta according to package directions, omitting salt and fat. Drain.
2. While the pasta cooks, shave zucchini and squash into thin ribbons using a vegetable peeler; place in a large bowl. Add tomatoes and next 7 ingredients (through garlic) to bowl; toss to combine. Let stand 15 minutes, stirring occasionally to coat.
3. Add pasta to vegetables, tossing gently to combine. Top with panko, basil leaves, sliced radishes, and grated Parmigiano-Reggiano.
SERVES 4 (serving size: 1½ cups)
CALORIES 350; FAT 10.9g (sat 2.3g, mono 5.6g, poly 1g); PROTEIN 12g; CARB 16g; FIBER 9g; CHOL 6mg; IRON 1mg; SODIUM 380mg; CALC 113mg
INDIANA PORK TENDERLOIN SANDWICHES WITH CREAMY CORN RELISH
Hands-on: 35 min. Total: 35 min.
Wondra flour adds to the coating’s crisp texture, but all-purpose will work just fine.
2 teaspoons butter
½ cup fresh corn kernels (about 1 ear)
⅛ teaspoon ground red pepper
1 tablespoon 2% reduced-fat milk
1 tablespoon cider vinegar
2 ounces ⅓-less-fat cream cheese, softened (about ¼ cup)
3 tablespoons diced red bell pepper
1 tablespoon diced red onion
1 tablespoon chopped fresh parsley
4 (3-ounce) slices pork tenderloin
½ teaspoon salt
½ teaspoon freshly ground black pepper
1 large egg
1 teaspoon water
2 tablespoons quick-mixing flour (such as Wondra)
⅔ cup panko (Japanese breadcrumbs)
2 tablespoons canola oil
4 green leaf lettuce leaves
4 white-wheat hamburger buns
1. Melt butter in a small skillet over medium-high heat. Add corn and ground red pepper; sauté 3 minutes or until crisp-tender. Add milk, vinegar, and cream cheese; cook 1 minute or until cream cheese melts, stirring constantly. Remove pan from heat. Stir in bell pepper, onion, and parsley. Let stand at room temperature.
2. Place pork slices between 2 sheets of plastic wrap; pound to an even ¼-inch thickness using a meat mallet or a small heavy skillet. Discard plastic wrap. Sprinkle pork evenly with salt and pepper. Combine egg and 1 teaspoon water in a shallow dish, stirring with a whisk. Place flour and panko in separate dishes. Dredge pork in flour. Dip in egg mixture; dredge in panko. Heat a large nonstick skillet over medium-high heat. Add oil to pan. Add pork; cook 4 minutes on each side or until browned and done.
3. Place 1 lettuce leaf on bottom half of each bun; top with 1 pork slice. Spread about 3 tablespoons corn relish on each; top each with top half of bun.
SERVES 4 (serving size: 1 sandwich)
CALORIES 386; FAT 17.6g (sat 5.1g, mono 7g, poly 3.7g); PROTEIN 28g; CARB 33g; FIBER 6g; CHOL 118mg; IRON 2mg; SODIUM 658mg; CALC 301mg
ZUCCHINI AND GOAT CHEESE QUICHE
Hands-on: 30 min. Total: 2 hr. 50 min.
This dish is a bit of a project, but once you have the pastry rolled and pressed into the tart pan, most of the work is done, and you can do that well in advance. Keep the dough in the freezer, ready to bake when you need it.
5.7 ounces all-purpose flour (about 1¼ cups)
3 tablespoons chilled unsalted butter, diced
2 ounces ⅓-less-fat cream cheese, cut into small pieces
¼ cup plain whole-milk yogurt
12 ounces zucchini, very thinly sliced
¾ teaspoon kosher salt, divided
1¼ cups 2% reduced-fat milk
1 teaspoon chopped fresh thyme
½ teaspoon freshly ground black pepper
3 large eggs, lightly beaten
2 ounces lower-sodium ham, diced
2 ounces plain firm goat cheese, crumbled
2 thyme sprigs, cut into ¼-inch pieces
1. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Place flour, butter, and cream cheese in the bowl of a food processor; pulse until mixture resembles coarse crumbs. Add yogurt; pulse just until mixture comes together. Wrap dough in plastic wrap, and shape into a 1-inch-thick disk. Refrigerate at least 1 hour.
2. Preheat oven to 400°.
3. Roll dough to a 12.5-inch circle on a lightly floured work surface. Fit dough into a 10-inch removable-bottom tart pan, pressing dough against bottom and up sides of pan. Pierce bottom of dough liberally with a fork. Line bottom of dough with parchment paper; arrange pie weights or dried beans on parchment paper. Bake at 400° for 15 minutes. Remove pie weights and parchment paper; bake at 400° for 5 minutes or until crust is lightly browned. Cool slightly.
4. Place zucchini in a large bowl; sprinkle with ½ teaspoon salt. Let stand 15 minutes or until liquid is released. Drain in a colander, squeezing a handful at a time to remove liquid, and pat dry. Combine remaining ¼ teaspoon salt, milk, thyme, pepper, and eggs in a bowl, stirring with a whisk. Sprinkle ham and goat cheese evenly over bottom of prepared crust; arrange zucchini slices over cheese. Carefully pour egg mixture over zucchini; top with thyme sprigs. Bake at 400° for 35 minutes or until egg is set. Let stand for 10 minutes. Cut into wedges.
SERVES 8 (serving size: 1 wedge)
CALORIES 217; FAT 10.9g (sat 6.2g, mono 2.6g, poly 0.8g); PROTEIN 10g; CARB 20g; FIBER 1g; CHOL 97mg; IRON 2mg; SODIUM 355mg; CALC 93mg
RIPE SUMMER TOMATO GRATIN WITH BASIL
Hands-on: 12 min. Total: 50 min.
Take care not to cook the tomatoes too long; this dish tastes best if they are still a bit firm. You can serve the gratin warm or at room temperature. If you can, garnish with basil leaves of different shapes and colors, both green and purple.
2 (1-ounce) slices whole-grain bread
6 tablespoons extra-virgin olive oil, divided
2 tablespoons finely chopped fresh flat-leaf parsley
1 teaspoon finely chopped fresh thyme
⅜ teaspoon kosher salt, divided
⅜ teaspoon freshly ground black pepper, divided
1 ounce Parmesan cheese, grated (about ¼ cup)
4 pounds sweet ripe tomatoes (mixed colors, if possible)
¼ cup torn basil leaves
1 tablespoon red wine vinegar
3 garlic cloves, minced
1 large shallot, finely diced
2 tablespoons small basil leaves, for garnish (optional)
1. Preheat oven to 400°.
2. Tear bread with your hands to form coarse crumbs; spread in an even layer on a baking sheet. Bake at 400° for 3 minutes or until lightly toasted. Combine breadcrumbs, 2 tablespoons oil, parsley, thyme, ⅛ teaspoon salt, ⅛ teaspoon pepper, and grated Parmesan cheese in a bowl.
3. Cut tomatoes into ½-inch-thick slices. Place tomatoes in a shallow dish; sprinkle with remaining ¼ teaspoon salt and remaining ¼ teaspoon pepper. Add remaining ¼ cup oil, torn basil, vinegar, garlic, and shallots; toss gently to coat.
4. Arrange tomato slices in a shallow 3- to 4-quart glass or ceramic baking dish. Pour any remaining liquid from the bowl over the tomatoes. Bake at 400° for 15 minutes (tomatoes should still be firm). Sprinkle breadcrumb mixture evenly over tomatoes. Bake at 400° for 10 minutes or until breadcrumbs are golden. Remove dish from oven; let stand 10 minutes before serving. Garnish with small basil leaves, if desired.
SERVES 8 (serving size: about ¾ cup)
CALORIES 170; FAT 11.9g (sat 2.1g, mono 7.8g, poly 1.4g); PROTEIN 5g; CARB 13g; FIBER 3g; CHOL 3mg; IRON 1mg; SODIUM 186mg; CALC 76mg
SWEET CORN SOUP WITH CRAB
Hands-on: 30 min. Total: 30 min.
2 tablespoons extra-virgin olive oil, divided
1 Vidalia onion, chopped
5 cups fresh corn kernels
⅜ teaspoon kosher salt
¼ teaspoon black pepper
2 cups water
⅓ cup half-and-half
⅓ cup frozen peas, thawed
¼ cup fresh basil leaves
1 pound jumbo lump crabmeat, drained, shell pieces removed
1. Heat a Dutch oven over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add onion; sauté 3 minutes. Add corn, salt, and pepper; sauté 3 minutes. Add 2 cups water; bring to a boil. Reduce heat; simmer 6 minutes. Place corn mixture and half-and-half in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a towel over opening in blender lid (to avoid splatters). Blend until smooth.
2. Place peas in a small bowl, and mash slightly with a fork. Stir in remaining 1 tablespoon oil, basil, and crab; serve over soup.
SERVES 4 (serving size: about 1 cup soup and ½ cup crab mixture)
CALORIES 404; FAT 13.2g (sat 3g, mono 6.9g, poly 1.6g); PROTEIN 34g; CARB 40g; FIBER 5g; CHOL 128mg; IRON 2mg; SODIUM 656mg; CALC 148mg
MAKE A MEAL
Serve the gratin with simply roasted chicken and a salad for a French country supper.
Hands-on: 15 min. Total: 15 min.
A serrated peeler works like magic to peel plum tomatoes, sparing you the hassle of blanching and shocking in ice water to get the skins off.
The secret to okra that’s not at all slimy? Halved pods (not chopped) and a superhot sear in the pan.
1 tablespoon olive oil
½ pound okra, halved lengthwise
½ cup onion, sliced vertically
3 garlic cloves, thinly sliced
½ cup julienne-cut peeled seeded plum tomato
¼ teaspoon sugar
¼ teaspoon crushed red pepper
1 tablespoon butter
2 teaspoons chopped fresh thyme leaves
1 teaspoon grated lemon rind
½ teaspoon kosher salt
1. Heat a large skillet over high heat. Add oil to pan; swirl to coat. Add okra in a single layer; cook, without stirring, 3 minutes or until charred. Stir. Add onion and garlic; cook 2 minutes or until lightly charred. Add tomato, sugar, and pepper; cook 1 minute or until tomatoes start to break down.
2. Remove pan from heat; stir in butter and remaining ingredients.
SERVES 4 (serving size: ½ cup)
CALORIES 95; FAT 6.6g (sat 2.3g, mono 3.5g, poly 0.5g); PROTEIN 2g; CARB 9g; FIBER 3g; CHOL 8mg; IRON 1mg; SODIUM 273mg; CALC 61mg
STUFFED ROASTED BELL PEPPERS
Hands-on: 35 min. Total: 35 min.
The peppers must first be blackened and blistered over an open flame or under the broiler to loosen the skins. The peeled pepper halves are then stuffed with fresh mozzarella or mild feta for this simple Provençal first course. Garnish with anchovies, olives, and olive leaves or thyme sprigs; then drizzle with herbed red pepper oil.
2 tablespoons extra-virgin olive oil
½ teaspoon fresh thyme leaves
⅛ teaspoon ground red pepper
⅛ teaspoon crushed red pepper
2 small red bell peppers
2 small yellow bell peppers
4 ounces fresh mozzarella cheese, at room temperature, cut into 8 slices
4 anchovy fillets, drained and halved
⅜ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 ounces pitted mixed Mediterranean olives
1. Combine first 4 ingredients in a small bowl. Let stand 15 minutes.
2. Preheat broiler.
3. Place bell peppers on a foil-lined baking sheet. Broil 18 minutes or until blackened on all sides, turning occasionally. Wrap peppers in foil; let stand 10 minutes. Peel and seed bell peppers; halve lengthwise. Arrange pepper halves, cut sides up, on a platter. Top each pepper half with 1 cheese slice; fold pepper over cheese. Top evenly with anchovies. Sprinkle with salt, black pepper, and olives. Drizzle oil mixture evenly over peppers.
SERVES 8 (serving size: 1 filled pepper half)
CALORIES 107; FAT 8.4g (sat 2.7g, mono 3.5g, poly 0.6g); PROTEIN 4g; CARB 4g; FIBER 1g; CHOL 13mg; IRON 1mg; SODIUM 258mg; CALC 14mg
WATERMELON-MINT MARGARITAS
Hands-on: 15 min. Total: 35 min.
Try a new twist on a classic margarita with watermelon and mint flavors.
½ cup sugar
¼ teaspoon salt
6 torn fresh mint sprigs
8 thin lime wedges (about ½ lime)
¾ cup boiling water
8 cups chopped fresh watermelon
1 cup silver tequila
½ cup fresh lime juice
Ice
¼ cup fresh mint leaves
8 small watermelon wedges
1. Combine sugar, salt, 6 torn fresh mint sprigs, and lime wedges in a medium bowl; stir to combine. Let stand 10 minutes. Pour boiling water over mint mixture, stirring until sugar dissolves; let stand 10 minutes. Strain mint mixture into a bowl, pressing on solids. Discard solids. Combine liquid, watermelon, tequila, and lime juice in a blender; process until smooth. Divide mixture among 8 ice-filled glasses; garnish with ¼ cup fresh mint leaves and 8 thin lime wedges.
SERVES 8 (serving size: about 1 cup)
CALORIES 166; FAT 0.3g (sat 0g, mono 0.1g, poly 0.1g); PROTEIN 1g; CARB 26g; FIBER 1g; CHOL 0mg; IRON 1mg; SODIUM 76mg; CALC 16mg
Hands-on: 25 min. Total: 55 min.
Yellow tomatoes are a little less acidic than red, making this chilled soup’s flavor sublime.
Make this simple summer soup ahead, and chill for an easy beautiful first course.
½ cup water
2½ ounces French bread baguette, interior crumb only, torn into small pieces
1 cup coarsely chopped yellow bell pepper
1 cup chopped seeded peeled cucumber
½ cup chopped sweet onion
3½ tablespoons extra-virgin olive oil, divided
2 tablespoons sherry vinegar
1 garlic clove, chopped
2 pounds yellow heirloom tomatoes, peeled, cored, seeded, and coarsely chopped
⅜ teaspoon kosher salt
12 red cherry tomatoes, chopped
1. Combine ½ cup water and bread in a small bowl; let stand 5 minutes.
2. Place bell pepper, cucumber, onion, 3 tablespoons oil, vinegar, garlic, and yellow tomato in a blender; process until smooth. Add bread mixture and salt to blender; process 1 minute. Cover and refrigerate at least 30 minutes. Place 1 cup soup in each of 6 bowls. Top evenly with remaining 1½ teaspoons oil and red tomatoes.
SERVES 6
CALORIES 153; FAT 8.6g (sat 1.2g, mono 5.9g, poly 1.1g); PROTEIN 4g; CARB 17g; FIBER 2g; CHOL 0mg; IRON 2mg; SODIUM 217mg; CALC 37mg
TRIPLE-PEPPER PASTA SALAD
Hands-on: 30 min. Total: 1 hr. 30 min.
Sweet peppers are charred and pureed for a sauce, roasted and stirred into the pasta, and quick-cured for a pretty topper. Mild Aleppo pepper and spicy ground red pepper actually make this a five-pepper pasta.
¼ cup balsamic vinegar
¼ cup water
1 medium red onion, peeled and cut into wedges
1½ teaspoons kosher salt, divided
1 teaspoon sugar
2 Fresno chiles, thinly sliced
12 ounces uncooked whole-grain rotini
12 ounces red bell peppers (about 2 large)
Cooking spray
3 tablespoons olive oil
2 tablespoons sherry vinegar
¼ teaspoon ground red pepper
2 large garlic cloves
1 pound multicolored baby bell peppers
6 ounces fresh mozzarella cheese, cubed
¼ cup small oregano leaves
1 tablespoon Aleppo pepper or sweet paprika
1. Preheat oven to 400°.
2. Place balsamic vinegar, ¼ cup water, and onion in an 11 x 7–inch glass or ceramic baking dish; cover tightly with foil. Bake at 400° for 45 minutes. Uncover and bake 10 minutes or until liquid evaporates. Cool.
3. Combine ¼ teaspoon salt, sugar, and Fresno chiles in a bowl. Let stand for 20 minutes.
4. Cook pasta according to package directions, omitting salt and fat. Drain. Rinse with cold water; drain.
5. Preheat broiler to high.
6. Place large bell peppers on a baking sheet. Coat with cooking spray. Broil 15 minutes or until charred, turning occasionally. Place peppers in a bowl; cover tightly with plastic wrap. Cool. Peel and seed large bell peppers over a bowl, reserving juices. Place peeled peppers and their juices in a blender with ½ teaspoon salt, oil, sherry vinegar, ground red pepper, and garlic; blend until smooth.
7. Add baby bell peppers to baking sheet. Coat with cooking spray. Broil 10 minutes or until lightly charred, stirring once after 5 minutes. Place baby bell peppers in a bowl; tightly cover with plastic wrap. Cool. Remove stems and seeds; coarsely chop peppers. Place onion mixture, remaining ¾ teaspoon salt, pureed pepper mixture, pasta, baby bell peppers, and half of mozzarella in a large bowl; toss to combine. Top with Fresno chile mixture, remaining mozzarella, oregano, and Aleppo pepper.
SERVES 6 (serving size: 1⅓ cups)
CALORIES 415; FAT 13.6g (sat 4.3g, mono 6.9g, poly 1g); PROTEIN 12g; CARB 57g; FIBER 5g; CHOL 20mg; IRON 3mg; SODIUM 538mg; CALC 194mg
