Season: Spring through fall
choosing: Basil is delicate and bruises easily, so look for stems that aren’t wilted and don’t have dark spots. The ideal would be basil stems that don’t have a flower bud or have just a small one. Avoid those with long flower stalks and seeds.
Storing: For gardeners, the best way to keep basil fresh is to cut just what you need when you need it. If you are buying basil or bringing it inside from the garden to have on hand, store it by placing it in a vase of water on your kitchen counter—after giving the stem a fresh cut—for up to a week. Be sure to change the water every few days. If it’s wilted, place a produce bag loosely over it until it revives. Do not cut or pinch leaves from the stems until you are ready to use them.
Growing: Basil is easy to grow, and there are many types, such as sweet, lemon, and cinnamon basil, in varying sizes, shapes, and colors. Since basil can be killed by the slightest frost, plant seeds or transplants in spring after the soil has warmed—the same time you plant tomatoes—in full sun in a compost-enriched soil. Harvest all summer long. Containers are a great place to grow basil. Although the plant may look a little lonely at first, put only one plant in a 12- to 14-inch-wide container. Even the small-leaved types will fill the container by midsummer.
Little flowers begin to form at the tips of basil stems. These aren’t edible and slow down the growth of the yummy leaves. Snip them off while they are small, or simply use your basil often.
Go for a variety of basil, such as Purple Ruffles, Red Rubin, cinnamon, Thai, or lemon, to fully appreciate this salad. Also, mix up the colors and flavors with a variety of sun-ripened heirloom tomatoes. If Genovese basil is all you can find at the market, it will work fine—but use this as motivation to grow many more varieties in your own herb garden.
1 tablespoon canola oil
12 ounces hanger steak, trimmed
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
3 tablespoons lower-sodium soy sauce
2 tablespoons rice vinegar
2 tablespoons minced fresh lemongrass
1 tablespoon dark sesame oil
2 teaspoons fish sauce
2 teaspoons sambal oelek (ground fresh chile paste)
1 1/2 cups loosely packed basil leaves
1 cup thinly sliced English cucumber
3 large ripe heirloom tomatoes, cut into wedges
2 medium shallots, thinly sliced
1. Preheat oven to 425°.
2. Heat a large ovenproof stainless-steel skillet over medium-high heat. Add canola oil to pan; swirl to coat. Sprinkle both sides of steak evenly with black pepper and salt. Add steak to pan; cook 5 minutes or until browned. Turn steak over. Bake at 425° for 8 minutes or until a thermometer inserted into thickest portion of steak registers 135° or until desired degree of doneness. Remove steak from pan; let stand 10 minutes. Slice across grain.
3. Combine soy sauce and next 5 ingredients (through sambal) in a small bowl, stirring well. Combine basil and remaining ingredients in a large bowl. Drizzle dressing over basil mixture; toss gently. Divide salad evenly among 4 plates; divide beef evenly among salads. Serves 4.
CALORIES 226; FAT 11.9g (sat 2.5g, mono 5.5g, poly 2.7g); PROTEIN 17g; CARB 14.6g; FIBER 2g; CHOL 22mg; IRON 1.2mg; SODIUM 585mg; CALC 49mg
No garden-to-table cookbook—and no gardener—should be without a great pesto recipe. Enjoy it fresh all summer long, and then freeze large batches to store for use in the colder months. Thanks to the olive oil, pesto retains its bright color when frozen. Just drop a tablespoon of pesto into each section of an ice-cube tray, and freeze. Transfer the frozen cubes to a heavy-duty zip-top plastic bag.
2 tablespoons coarsely chopped walnuts or pine nuts
2 garlic cloves, peeled
3 tablespoons extra-virgin olive oil
4 cups basil leaves (about 4 ounces)
2 ounces grated fresh Parmesan cheese (about 1/2 cup)
1/4 teaspoon salt
1. Drop nuts and garlic through food chute with food processor on; process until minced. Add oil; pulse 3 times. Add basil, cheese, and salt; process until finely minced, scraping sides of bowl once. Serves 12 (serving size: 1 tablespoon).
CALORIES 58; FAT 5.3g (sat 1.3g, mono 3g, poly 0.8g); PROTEIN 2.1g; CARB 0.9g; FIBER 0.6g; CHOL 3mg; IRON 0.5mg; SODIUM 125mg; CALC 72mg
Beyond Basic Pesto
Classic pesto is made with sweet Genovese basil and is the very essence of summer when served on pasta topped with heirloom tomatoes. Venture outside the basics, though, and experiment with other leafy herbs such as mint, arugula, or parsley, and swap walnuts or pecans for pine nuts. You can also try substituting a tablespoon or two of mint for sweet basil when making pesto. It adds a clean, bright note that your guests won’t be able to guess.
Basil is a delicious herb to muddle in beverages, as there are so many varieties with which to experiment. Purple basil creates a party-pleasing pink tone. If you don’t have a mortar and pestle, process the basil, sugar, and about 1/4 cup of the water in a food processor or blender.
4 cups water
1/2 cup fresh lemon juice
1/2 cup loosely packed purple basil leaves (about 1/4 ounce)
6 tablespoons sugar
4 cups ice
4 purple basil sprigs
1. Combine 4 cups water and juice in a large bowl. Place 1/2 cup basil and sugar in a mortar; pound with pestle until a paste forms. Add sugar mixture to juice mixture; stir until sugar dissolves. Strain mixture through a sieve over a bowl; discard solids. Place 1 cup ice in each of 4 glasses. Pour about 1 cup lemonade into each glass; garnish each serving with 1 basil sprig. Serves 4.
CALORIES 82; FAT 0g; PROTEIN 0.3g; CARB 21.6g; FIBER 0.4g; CHOL 0mg; IRON 0.2mg; SODIUM 5mg; CALC 16mg
Season: Spring and summer
choosing: Look for healthy green leaves with no signs of yellow or brown.
Storing: Use chives fresh from the garden or market, storing any extra in a produce bag in the vegetable bin of your refrigerator. Thinly slice the narrow leaves for maximum flavor impact. When cooking, toss them in at the end, as heat destroys their flavor. Fresh chives should remain usable for about a week. For longer storage, cut them into short sections using kitchen shears, and place in a heavy-duty zip-top plastic bag in the freezer.
Growing: Chives are small, perennial onions that remain green and usable all season. They go dormant after a hard freeze but return each season as the weather warms, growing about 12 inches tall with tubular, grasslike leaves. Single, wispy seedlings will grow into clumps in a couple of years, so space them out to avoid overcrowding. Chives make an excellent border for a garden bed, or they can be grown in a 4- to 6-inch pot if only a few are needed. Start with either seeds or transplants, and select a site with full sun and rich soil.
Just after the leaves appear, edible lavender-pink flowers emerge like puffballs. Enjoy them in the garden, or use them in the kitchen for herbal vinaigrettes or mixed in fresh with salad greens. Remove the browned flower stalks after they fade.
When cutting chives, select a few leaves on the edge of a clump. Snip them off near the soil, even if you do not need the entire leaf. This encourages new growth and prevents the accumulation of little brown-edged stumps. Add compost around your chives each spring, or give them a boost with a timed-release fertilizer.
This dish is full of flavor-rich, fresh herbs in the breading and aioli. Chives are the standout in the aioli and many sauces because they lend a light onion flavor that isn’t overpowering. Keep a pot of them near your kitchen door, and move it to a windowsill in winter; you’ll find that snippets of chives go well atop many dishes year-round.
3/4 cup panko (Japanese breadcrumbs), divided
1 tablespoon chopped fresh parsley
2 teaspoons chopped fresh thyme
1/8 teaspoon crushed red pepper
2 tablespoons cornstarch
2 large egg whites, lightly beaten
1 1/2 pounds large shrimp, peeled and deveined
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons olive oil, divided
1/2 cup 2% reduced-fat Greek yogurt
1/4 cup canola mayonnaise
3 tablespoons chopped fresh chives
1 tablespoon fresh lemon juice
1/4 teaspoon ground red pepper
1. Place 1/4 cup panko, parsley, thyme, and crushed red pepper in a mini food processor; pulse to combine. Combine herb mixture with 1/2 cup panko in a shallow dish. Place cornstarch and egg whites in separate shallow dishes. Sprinkle shrimp with salt and black pepper. Dredge half of shrimp in cornstarch, shaking off excess; dip in egg whites. Dredge shrimp in panko mixture; press to adhere. Repeat procedure with remaining shrimp.
2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add half of shrimp to pan; cook 3 minutes on each side or until done. Repeat with remaining oil and shrimp.
3. Combine yogurt and remaining ingredients in a small bowl. Serve with shrimp. Serves 4 (serving size: about 5 shrimp and 2 tablespoons sauce).
CALORIES 430; FAT 21.7g (sat 2.9g, mono 11.4g, poly 4.9g); PROTEIN 41.3g; CARB 14.8g; FIBER 0.7g; CHOL 265mg; IRON 4.4mg; SODIUM 583mg; CALC 115mg
Cheese and chives are a can’t-miss combo in corn bread recipes, but this one takes the cake. Simmer a pot of speckled butterpeas or cranberry beans in summer to serve alongside. Freeze any extra muffins for future harvest dinners. Splurge on quality Parmigiano-Reggiano.
1 1/4 cups nonfat buttermilk
1/4 cup olive oil
1 large egg
4.5 ounces all-purpose flour (about 1 cup)
3/4 cup yellow cornmeal
1 tablespoon sugar
2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/8 teaspoon ground red pepper
3 ounces grated fresh Parmigiano-Reggiano cheese (about 3/4 cup), divided
3 tablespoons finely chopped fresh chives, divided
Cooking spray
1. Preheat oven to 400°.
2. Combine first 3 ingredients in a medium bowl.
3. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 6 ingredients (through red pepper) in a bowl, stirring well with a whisk. Make a well in center of flour mixture. Add buttermilk mixture; stir just until moist.
4. Stir in 2 ounces cheese (about 1/2 cup) and 2 tablespoons chives. Spoon batter into 12 muffin cups coated with cooking spray. Sprinkle muffins evenly with 1 ounce cheese and 1 tablespoon chives.
5. Bake at 400° for 13 minutes or until a wooden pick inserted in center comes out with moist crumbs clinging. Remove muffins from pan; cool on a wire rack. Serves 12 (serving size: 1 muffin).
CALORIES 164; FAT 7.1g (sat 1.8g, mono 1.8g, poly 3.5g); PROTEIN 0.7g; CARB 18.5g; FIBER 0.7g; CHOL 20mg; IRON 1mg; SODIUM 300mg; CALC 177mg
How to Make Corn Muffins
The trick with corn muffins is the cornmeal-to-flour ratio; you need just enough of the former to hearty-up the texture and enough flour and leavening to avoid doorstop density. Flour lends tender structure.
1. Combine the wet ingredients. In a separate bowl, mix the dry ingredients together, and make a well in the center.
2. Add the wet ingredients to the dry ingredients, and stir just until combined. Overmixing can create tough muffins.
3. Divide the batter evenly into muffin cups coated with cooking spray, filling each cup about two-thirds full. An ice-cream scoop is great for even portioning.
Beef tenderloin looks sophisticated but is an easy dinner party main dish. The lean beef pairs well with a coating of black pepper and a side of zesty horseradish and chive sauce.
1 (2-pound) beef tenderloin, trimmed
1 tablespoon olive oil
1 1/2 teaspoons coarsely ground black pepper
3/4 teaspoon kosher salt
2/3 cup light sour cream
2 tablespoons chopped fresh chives
3 tablespoons prepared horseradish
1 teaspoon fresh lemon juice
1 teaspoon Dijon mustard
1/8 teaspoon kosher salt
1. Preheat oven to 450°.
2. Heat a large skillet over medium-high heat. Rub beef with oil; coat on all sides with pepper and 3/4 teaspoon salt. Add beef to pan; cook 3 minutes, browning on all sides.
3. Place beef on a broiler pan. Bake at 450° for 25 minutes or until a thermometer registers 125°. Remove from oven; let stand 10 minutes before slicing.
4. Combine sour cream and remaining ingredients; serve with beef. Serves 8 (serving size: 3 ounces beef and about 1 1/2 tablespoons sauce).
CALORIES 210; FAT 10.1g (sat 4.1g, mono 3.9g, poly 0.5g); PROTEIN 25.7g; CARB 2.4g; FIBER 0.3g; CHOL 67mg; IRON 1.7mg; SODIUM 310mg; CALC 21mg
Season: A cool-season herb for fall and early spring, it is available year-round in some climates.
choosing: Cilantro is usually sold in bunches. It looks a lot like flat-leaf parsley, so be sure you read the label, and look for the thinner, brighter green leaves of cilantro. Or just smell it—the pungent, sharp, medicinal scent is hard to mistake—and avoid bunches that are wilted or have mushy leaves.
Storing: Place fresh bunches of cilantro in a produce bag in the vegetable bin of your refrigerator. It will last up to a week. If cutting from your garden, snip as needed.
Growing: Cilantro is an annual that prefers the cool season. For most gardens, early fall is the time to plant. If the climate is mild, it will be green and growing all winter, but hard, prolonged freezes will kill cilantro. If that happens, replant in early spring.
Start cilantro from seeds or transplants, planting in full sun and soil that is well-drained and enriched with compost. Growing your own cilantro is twice as nice as buying, because you can continually harvest the fresh leaves and, later, gather the seed heads, known as coriander. When the weather heats up and coriander bolts into bloom, don’t despair. Just wait until the flowers turn to green seeds and then to a dried brown form. Put cut stems in a paper bag to collect the seeds easily. Store coriander seeds in a small airtight jar or container. Seeds that fall into the garden will grow again in the fall or following spring. Once cilantro blooms and produces seeds, the plant dies, and you can pull it up to make room for something else. If you minimize mulching, plants will grow again in fall.
This is a rainy-day, warm-your-insides kind of meal. The peppery radish slices are a must, as are wedges of lime and a sprinkling of fresh cilantro. It’s also convenient that you have most of a beer (preferably a locally brewed, nutty ale) left to drink with it!
1 tablespoon olive oil
12 ounces boneless pork shoulder, trimmed and cut into 1/2-inch pieces
1 cup chopped onion
4 garlic cloves, minced
1 1/2 teaspoons ground cumin
1/2 teaspoon ground red pepper
1/2 cup beer
2 cups fat-free, lower-sodium chicken broth
1/2 cup salsa verde
1 (28-ounce) can hominy, drained
1/4 cup cilantro leaves
4 radishes, sliced
4 lime wedges
1. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add pork; sauté 5 minutes, turning to brown on all sides. Remove pork from pan. Add onion; sauté 4 minutes, stirring occasionally. Add garlic; sauté 1 minute, stirring constantly. Return pork to pan; stir in cumin and pepper. Add beer; bring to a boil. Cook until liquid almost evaporates (about 9 minutes).
2. Add broth, salsa, and hominy, and bring to a boil. Cover, reduce heat, and simmer 1 hour and 10 minutes or until pork is very tender, stirring occasionally. Ladle 1 1/2 cups soup into each of 4 bowls. Top each serving with 1 tablespoon cilantro and 1 sliced radish. Serve with lime wedges. Serves 4.
CALORIES 245; FAT 8g (sat 1.6g, mono 4g, poly 1.2g); PROTEIN 12.7g; CARB 29.8g; FIBER 5.5g; CHOL 29mg; IRON 2.8mg; SODIUM 631mg; CALC 60mg
Herb Revival
If you find that your fresh herbs have gone limp during storage, you can revive them by trimming a half inch off the stems and placing them in ice water for a couple of hours. Wash herbs just before using, and then pat dry with a paper towel.
Fresh cilantro is a natural topping for most any taco, but this crunchy slaw becomes the star of the dish. Finely grate green cabbage to toss with green onions and cilantro in a lime dressing for a zingy topping. Finish with a squeeze of lime. See tips on warming and toasting tortillas.
1 pound skinless, boneless chicken breast, cut into 1/4-inch strips
3/4 teaspoon ancho chile powder
1/2 teaspoon garlic salt
1/4 teaspoon ground cumin
Cooking spray
1/8 teaspoon grated lime rind
2 tablespoons fresh lime juice, divided
1/4 cup light sour cream
2 tablespoons 1% low-fat milk
1/2 ripe peeled avocado, diced
2 cups finely grated green cabbage
1/2 cup thinly sliced green onions
1/4 cup chopped fresh cilantro
1 tablespoon canola oil
1/4 teaspoon salt
8 (6-inch) corn tortillas
1. Heat a large skillet over high heat. Sprinkle chicken evenly with chile powder, garlic salt, and cumin. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes, stirring frequently. Remove chicken from pan.
2. Place rind, 1 tablespoon juice, and next 3 ingredients (through avocado) in a blender or food processor; process until smooth.
3. Combine 1 tablespoon juice, cabbage, onions, cilantro, oil, and salt, tossing to coat.
4. Heat tortillas according to package directions. Divide chicken mixture evenly among tortillas. Top each tortilla with about 1 tablespoon avocado mixture and 1/4 cup slaw. Serves 4 (serving size: 2 tacos).
CALORIES 319; FAT 11.6g (sat 2.3g, mono 5.5g, poly 2.4g); PROTEIN 30g; CARB 25.3g; FIBER 5.1g; CHOL 72mg; IRON 1.3mg; SODIUM 385mg; CALC 80mg
This is a restaurant-grade meal with the finest point of dining—quick prep. The added pride of harvesting fresh herbs and peppers from the garden or purchasing from local farmers makes the relish even better. Serve with a simple side of fresh lima beans tossed with grape tomatoes and sliced kalamata olives.
1 teaspoon extra-virgin olive oil
1/2 teaspoon grated lemon rind
1/4 teaspoon ground cumin
Cooking spray
1 (1 1/2-pound) French-cut rack of lamb (8 ribs), trimmed
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
1 cup finely chopped red onion
1 jalapeño pepper, seeded and finely chopped
3/4 cup chopped fresh cilantro
1 tablespoon fresh lemon juice
2 teaspoons extra-virgin olive oil
1/4 teaspoon kosher salt
1. Preheat oven to 400°.
2. Combine first 3 ingredients in a small bowl.
3. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Sprinkle lamb with 1/4 teaspoon salt and black pepper. Add lamb to pan; cook 2 minutes on each side. Spread oil mixture over lamb; place pan in oven. Bake at 400° for 15 minutes or until a thermometer registers 138°. Remove lamb from pan; let stand 8 minutes. Cut into chops.
4. Heat a skillet over medium-high heat. Coat pan with cooking spray. Add onion and jalapeño to pan; sauté 5 minutes. Combine onion mixture, cilantro, and remaining ingredients in a bowl. Serve relish with lamb. Serves 4 (serving size: 2 chops and 3 tablespoons relish).
CALORIES 225; FAT 13.2g (sat 4.7g, mono 6.4g, poly 0.7g); PROTEIN 21g; CARB 4.5g; FIBER 0.9g; CHOL 66mg; IRON 1.6mg; SODIUM 310mg; CALC 25mg
Season: Summer through fall
choosing: Bunches of feathery dill foliage, also called dill weed, should be bright green and fragrant with no signs of wilting. Dill can look a lot like the darker, glossier fennel foliage, so check carefully to be sure which one you’re buying.
Storing: Wrap fresh dill in a moist paper towel, and place it in a plastic produce bag in the vegetable bin of your refrigerator. Dill seeds should be gathered when brown by cutting whole stalks and placing them in an open paper bag. When dry, they’ll fall easily from the stalks and can be stored for use in the kitchen or later in the garden.
Growing: Dill enjoys cooler weather, so plant in early fall or early spring unless you’re in a locale where summers are mild, in which case you can replant dill monthly for a continuous supply. Choose a sunny, well-drained bed with loose, rich soil. Sow seeds directly into prepared garden beds, or set out young transplants.
Once the plants have grown into rosettes big enough to spare a leaf, cut the large outer leaves as needed, allowing the plant to continue growing from the center. A full-sized leaf looks like a feathery branch measuring 6 to 10 inches long. The blooms will ultimately produce brown, flavorful seeds. If allowed to drop into the garden, the seeds will sprout again, sometimes months later, for an ongoing supply of fresh dill. Like butterflies? Plant extra for the caterpillars to feast upon before they grace your garden as butterflies.
Sweet and savory, this recipe makes the most of an abundance of zucchini with a medley of spices, fruits, and herbs. Use 1 1/2 cups cooked, shelled fresh chickpeas (garbanzo beans) in place of canned if you can find them. Don’t skip the broiling step for the crispest finish.
6 medium zucchini (6 ounces each)
3/4 teaspoon kosher salt, divided
3/8 teaspoon freshly ground black pepper, divided
3 tablespoons olive oil, divided
3/4 cup jasmine rice
6 cardamom pods
1 (3-inch) cinnamon stick
1/2 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 1/4 cups water
8 dried apricots, coarsely chopped (about 1/3 cup)
1/2 teaspoon grated orange rind
2 tablespoons fresh lemon juice
2 tablespoons fresh orange juice
1/3 cup chopped shelled dry-roasted, unsalted pistachios
1/4 cup chopped fresh dill
1/4 cup chopped fresh flat-leaf parsley
2 ounces goat cheese, crumbled (about 1/4 cup)
1 (15-ounce) can no-salt-added chickpeas (garbanzo beans), rinsed and drained
1. Preheat oven to 375°.
2. Cut zucchini in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell. Chop pulp. Place zucchini halves, cut sides up, on a baking sheet lined with parchment paper; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon black pepper. Bake at 375° for 15 minutes or until tender.
3. Heat a medium saucepan over medium heat. Add 1 tablespoon oil to pan; swirl to coat. Add rice, cardamom, and cinnamon; cook 5 minutes or until rice is opaque, stirring frequently. Add 1/4 teaspoon salt, cumin, red pepper, and 1 1/4 cups water. Bring to a boil; cover, reduce heat, and simmer 12 minutes. Remove from heat; stir in apricots. Cover and let stand 10 minutes; discard cardamom and cinnamon. Spoon rice mixture into a large bowl; cool slightly.
4. Combine 2 tablespoons oil, 1/4 teaspoon salt, 1/4 teaspoon black pepper, orange rind, and juices in a small bowl, stirring with a whisk. Add dressing, reserved zucchini pulp, pistachios, and remaining ingredients to rice mixture; toss well to combine.
5. Preheat broiler.
6. Spoon about 1/4 cup rice mixture into each zucchini shell. Broil 6 minutes or until lightly browned. Serves 6 (serving size: 2 stuffed zucchini halves).
CALORIES 265; FAT 12.7g (sat 2.8g, mono 7.1g, poly 1.9g); PROTEIN 9.2g; CARB 31.6g; FIBER 5.6g; CHOL 4mg; IRON 2.2mg; SODIUM 309mg; CALC 81mg
This Greek yogurt–based sauce with fresh cucumber, onions, and dill (an essential part of classic tzatziki sauce) gives traditional chicken salad a face-lift.
2/3 cup plain 2% reduced-fat Greek yogurt
1/4 cup finely chopped red onion
1 tablespoon fresh lemon juice
2 teaspoons chopped fresh dill
3/8 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 cucumber, seeded and shredded
1 garlic clove, minced
2 cups shredded skinless, boneless rotisserie chicken breast
3 ounces multigrain pita chips
1. Combine first 8 ingredients in a medium bowl, stirring with a whisk. Add chicken; toss to coat. Serve with pita chips. Serves 4 (serving size: about 2/3 cup salad and 1/2 cup chips).
CALORIES 230; FAT 7.5g (sat 1.5g, mono 1.4g, poly 2.1g); PROTEIN 23g; CARB 18.7g; FIBER 2.1g; CHOL 53mg; IRON 1mg; SODIUM 569mg; CALC 60mg
This easy side will be an instant hit with your family. Cook just a few minutes on the stove, and throw in snips of fresh dill, a handful of Sun Gold or Sweet 100 cherry tomatoes, and chopped red onion.
1 tablespoon olive oil
1 cup uncooked couscous
1 cup plus 2 tablespoons fat-free, lower-sodium chicken broth
1/8 teaspoon salt
1/2 cup quartered cherry tomatoes
1/4 cup finely chopped red onion
2 tablespoons chopped fresh dill
1. Heat a small saucepan over medium-high heat. Add olive oil to pan; swirl to coat. Stir in couscous; sauté 1 minute. Add chicken broth and salt; bring to a boil. Cover, remove from heat, and let stand 5 minutes. Fluff with a fork. Stir in tomatoes, onion, and dill. Serves 4 (serving size: 3/4 cup).
CALORIES 201; FAT 3.7g (sat 0.5g, mono 2.5g, poly 0.5g); PROTEIN 6g; CARB 35.2g; FIBER 2.6g; CHOL 0mg; IRON 0.6mg; SODIUM 149mg; CALC 15mg
Season: Spring
choosing: Look for stems of healthy, bright green, crisp leaves that show no signs of wilting or browning.
Storing: Place freshly cut stems of mint from the farmers’ market or your garden in a vase of water on the kitchen counter for up to several days. Mint from the supermarket has been cut for several days, so place it in a plastic produce bag in the vegetable bin of the refrigerator.
Growing: Mint is a perennial herb, remaining year after year. It will go dormant when exposed to freezing temperatures, and then sprout again in the spring.
Known for its aggressive runners, mint should be planted where it can be contained or where it can fill several square yards of space. There are many varieties—peppermint, spearmint, apple mint, chocolate mint, and orange mint are only a few. Choose one that suits your taste buds.
Set a plant or runner, with roots attached, in full sun to light shade in rich, well-drained soil. Once established, mint should be cut frequently to encourage new growth for an ongoing supply of flavorful leaves. A bed that’s bordered by concrete, such as between your sidewalk and your foundation, is an excellent place to grow and contain mint. If the patch grows too large, use a shovel to cut the runners and pull out the ones that have become aggressive.
Mint can also be grown in a large pot measuring at least 12 to 14 inches across. Note: If the pot is placed on soil, rather than concrete, mint will escape through the drainage hole of the pot and take root in the garden.
Grilled zucchini is great with olive oil and sea salt, but take the extra step and serve with this mint, parsley, and lemon gremolata. Mint and zucchini are a smart pairing in recipes, too, since both are such prolific producers in the garden.
2 teaspoons extra-virgin olive oil
1/4 teaspoon coarse sea salt
1/4 teaspoon freshly ground black pepper
2 medium zucchini, cut diagonally into 1/2-inch-thick slices
1/4 cup finely chopped fresh flat-leaf parsley
1/4 cup finely chopped fresh mint
1 1/2 tablespoons grated lemon rind
1 tablespoon olive oil
2 garlic cloves, minced
1. Preheat a grill pan over medium-high heat. Combine first 4 ingredients in a bowl. Arrange zucchini in a single layer in pan; grill 4 minutes, turning after 2 minutes.
2. Combine parsley and next 4 ingredients in a small bowl. Divide zucchini evenly among 4 plates; top evenly with gremolata. Serves 4 (serving size: about 4 slices).
CALORIES 72; FAT 5.9g (sat 0.8g, mono 4.1g, poly 0.7g); PROTEIN 1.5g; CARB 4.7g; FIBER 1.6g; CHOL 0mg; IRON 0.8mg; SODIUM 133mg; CALC 30mg
2 tablespoons fresh lemon juice
2 teaspoons chopped fresh oregano
3 garlic cloves, minced and divided
8 (4-ounce) lamb loin chops, trimmed
3/8 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
2 teaspoons canola oil
1/2 cup plain fat-free yogurt
1 tablespoon chopped fresh mint
1/2 teaspoon fresh lemon juice
1. Combine 2 tablespoons juice, oregano, and 2 minced garlic cloves in a small bowl. Sprinkle lamb with 1/4 teaspoon salt and pepper; rub with oregano mixture. Heat a large skillet over high heat. Add oil to pan; swirl to coat. Add lamb; cook 3 minutes on each side or until desired degree of doneness. Let stand 5 minutes.
2. Combine yogurt, 1/8 teaspoon salt, mint, 1/2 teaspoon juice, and 1 garlic clove. Serve sauce with lamb. Serves 4 (serving size: 2 lamb chops and 2 tablespoons sauce).
CALORIES 347; FAT 14.1g (sat 4.9g, mono 6.2g, poly 1.3g); PROTEIN 48.2g; CARB 3.9g; FIBER 0.1g; CHOL 147mg; IRON 4.5mg; SODIUM 347mg; CALC 86mg
Freezing Fresh Mint
Simply rinse the leaves, pat dry, and freeze in a heavy-duty zip-top plastic bag. The leaves will darken once frozen, but the color change doesn’t affect flavor. Later, pull out what you need, and return the rest to the freezer. You may prefer to freeze whole or chopped mint leaves in ice-cube trays with water, which preserves the green color. After they’re frozen, remove the cubes from the trays and store in a heavy-duty zip-top plastic bag. Add these minty ice cubes to drinks, or thaw, drain, and use in recipes.
Mint is decidedly one of the most refreshing flavors, doubly so in ice-cream form. The trick to getting your preferred mint flavor is in choosing spearmint or peppermint. Sweet mint, also labeled as spearmint, tastes sweeter when muddled for recipes, while peppermint has a faint menthol flavor. Or try some of the flavored varieties like chocolate, apple, or citrusy orange mint.
2 cups 2% reduced-fat milk
1 cup half-and-half
1 cup mint sprigs (about 1 ounce)
3/4 cup sugar
Dash of salt
2 large egg yolks
Small mint leaves (optional)
1. Combine milk, half-and-half, and mint sprigs in a medium, heavy saucepan over medium-high heat. Heat milk mixture to 180° or until tiny bubbles form around edge (do not boil). Remove from heat; cover and let stand 10 minutes.
2. Pour milk mixture through a fine sieve over a bowl, pressing slightly with a wooden spoon; discard solids. Return liquid to pan.
3. Place sugar, salt, and egg yolks in a bowl; stir with a whisk until pale. Gradually add half of hot milk mixture to egg mixture, stirring constantly with a whisk. Pour egg yolk mixture into pan with remaining milk mixture; cook over medium-low heat until a thermometer registers 160° (about 2 minutes), stirring constantly. Place pan in a large ice-filled bowl until custard cools completely, stirring occasionally. Pour mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer’s instructions. Spoon ice cream into a freezer-safe container; cover and freeze 1 hour or until firm. Garnish with mint leaves, if desired. Serves 6 (serving size: about 1/2 cup).
CALORIES 207; FAT 7.6g (sat 4.4g, mono 2.4g, poly 0.5g); PROTEIN 4.8g; CARB 30.8g; FIBER 0g; CHOL 89mg; IRON 0.2mg; SODIUM 84mg; CALC 148mg
How to Make Light Ice Cream
Using full-fat half-and-half helps maintain a rich creaminess.
1. Scald the milk by heating it to 180°. This is an important step; it infuses the custard with the flavor of fresh mint. Let the mint steep in the hot milk mixture. Don’t add sugar to the milk before heating, as sugar can cause the milk to curdle when hot.
2. Slowly add the hot milk mixture to the egg mixture, stirring constantly. This process, known as tempering, slowly heats the yolks without “scrambling” them.
3. Chilling the custard ensures it will freeze quickly and more smoothly. In fact, you’ll get the best results if you make the custard up to a day ahead and refrigerate it overnight or until it’s thoroughly chilled.
4. If you’re using an old-fashioned churn, add about 1/2 cup salt over every 4 cups ice. Any salt will do the trick, but the smaller the grains, the faster the custard will freeze.
Season: Spring through fall
choosing: Look for fresh, green oregano that isn’t bruised or wilted.
Storing: Keep cut oregano in a plastic produce bag in the vegetable bin of your refrigerator, or store in the freezer.
Growing: Oregano is a perennial herb in all except the coldest areas of the United States, where it can be grown as an annual. In warm areas, it can be evergreen. No matter where you live, it is a flavorful, easy-to-grow kitchen staple.
There are many types of oregano, but the most common plants for sale are grown from seeds. Flavorful Spanish and Greek oregano are good options if you can find them. Ornamental forms such as golden oregano are lovely decorative plants in the garden but are not what you need in the kitchen. Set plants in a sunny bed with rich, well-drained soil. Although oregano is drought-tolerant, an established plant will be more productive when watered about once a week.
The aromatic, dime-sized leaves grow on stems that can reach as long as 3 feet. The stems are likely to droop, especially as flower buds begin to form, which signals that the foliage is at its peak flavor. This is also the ideal time to cut the plant back to 6 to 8 inches—do so once or twice each growing season to keep it full and thriving. Fertilize with timed-release granules or a liquid fertilizer as needed to maintain healthy growth.
1 (8.5-ounce) package precooked wild rice
1 1/2 tablespoons olive oil
1/2 cup diced yellow bell pepper
1/2 cup diced fennel bulb
1 1/2 teaspoons chopped fresh oregano
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1. Prepare rice according to package directions.
2. Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. Add bell pepper and fennel; cook 8 minutes or until tender, stirring frequently. Stir in rice, oregano, black pepper, and salt; cook 1 minute. Serves 4 (serving size: about 3/4 cup).
CALORIES 116; FAT 5.4g (sat 0.7g, mono 3.7g, poly 0.7g); PROTEIN 2.8g; CARB 15g; FIBER 1.9g; CHOL 0mg; IRON 0.6mg; SODIUM 156mg; CALC 12mg
Fresh oregano has a more intense flavor than dried and complements roasted vegetables well. The three beans are done in a flash. Mix it all together for a crisp, seasonal salad with a snappy shallot vinaigrette. Don’t underestimate this green garden salad; it offers bold flavor and a healthy dose of protein.
1 medium-sized red bell pepper
3/4 cup frozen shelled edamame (green soybeans), thawed
8 ounces haricots verts, trimmed
1 1/2 cups cooked, shelled fresh chickpeas (garbanzo beans)
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
1/4 cup minced shallots
3 tablespoons fresh parsley leaves
1 1/2 tablespoons oregano leaves
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
1 tablespoon extra-virgin olive oil
1. Preheat broiler.
2. Cut bell pepper in half lengthwise; discard seeds and membranes. Place halves, skin sides up, on a foil-lined baking sheet; flatten. Broil 10 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and chop. Cook edamame and haricots verts in boiling water 4 minutes. Rinse with cold water; drain.
3. Combine bell pepper, edamame mixture, chickpeas, salt, and black pepper in a bowl. Combine shallots and remaining ingredients, stirring well with a whisk. Drizzle dressing over bean mixture; toss. Serves 6 (serving size: about 2/3 cup).
CALORIES 255; FAT 6.2g (sat 0.6g, mono 2.3g, poly 1.6g); PROTEIN 12.8g; CARB 38.8g; FIBER 11.5g; CHOL 0mg; IRON 4.2mg; SODIUM 245mg; CALC 90mg
Need a way to refresh regular chicken? Season bone-in chicken breasts with fresh oregano and lime. Make sure you keep the skin on, as a highlight is the crispy bite of skin with tequila-lime sauce. Garnish with fresh oregano leaves.
Chicken:
1 tablespoon chopped fresh oregano
2 teaspoons grated lime rind
1 teaspoon ground cumin
2 teaspoons minced garlic
1/4 teaspoon freshly ground black pepper
4 bone-in, skin-on chicken breast halves (about 3 pounds)
2 teaspoons olive oil
1/2 teaspoon salt
Sauce:
1 tablespoon all-purpose flour
1/4 teaspoon ground cumin
1 cup fat-free, lower-sodium chicken broth
1 tablespoon tequila
1/2 teaspoon fresh lime juice
1. To prepare chicken, combine first 5 ingredients in a small bowl. Loosen skin from breast halves by inserting fingers, gently pushing between skin and meat. Rub oregano mixture evenly under loosened skin of each breast half. Arrange chicken breasts in a shallow dish; cover and refrigerate at least 4 hours.
2. Preheat oven to 375°.
3. Heat a large ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with salt. Add chicken to pan, skin sides down; cook 5 minutes or until browned. Turn chicken over, and transfer to oven. Bake at 375° for 25 minutes or until chicken is done. Remove chicken from pan, reserving 11⁄2 tablespoons drippings; set chicken aside, and keep warm.
4. To prepare sauce, heat reserved drippings in pan over medium-high heat. Add flour and 1/4 teaspoon cumin to pan, and cook 30 seconds, stirring constantly with a whisk. Add chicken broth, tequila, and lime juice, scraping pan to loosen browned bits. Bring to a boil, and cook until reduced to about 2/3 cup (about 2 minutes), stirring occasionally. Serve with chicken. Serves 4 (serving size: 1 breast half and about 2 1/2 tablespoons sauce).
CALORIES 446; FAT 18.8g (sat 4.9g, mono 8.1g, poly 3.8g); PROTEIN 60.2g; CARB 2.9g; FIBER 0.7g; CHOL 167mg; IRON 2.6mg; SODIUM 534mg; CALC 46mg
Drying Fresh Oregano
Oregano keeps its flavor when dried, so you can air-dry cut stems in an air-conditioned or dehumidified room. Hang them or spread them out on a clean cloth. Avoid heat as a means of drying because the herb’s flavorful oils will be lost. When they are crisp, strip the leaves from the stems and store them in a plastic bag or glass jar away from sunlight. The freezer is an ideal storage space if you have room, particularly in humid areas where the leaves may not get sufficiently dry.
Season: Spring through fall
choosing: Select a bunch that’s bright green and free of bruising, decay, and blemishes.
Storing: To be sure parsley stays perky and hydrated during storage, cut half an inch off the ends of the stems using kitchen shears. Plunge the cut ends into a glass of water for about an hour; remove, and place the entire bunch in a plastic produce bag to prevent wilting. Unlike produce that must be kept in the vegetable bin (which is a little warmer and more humid than the shelves), parsley lasts longer if kept in the coolest section of your refrigerator. When treated properly, parsley lasts about a week in the refrigerator.
Growing: Parsley is a biennial, so it grows one season, and then blooms the next, and must be planted every year. Its season varies from place to place: In temperate areas, plant in the spring so it will thrive all summer and fall. Where winter is mild, it will remain green year-round, but it won’t continue to grow through light freezes and can die during severe winter weather. In tropical areas with hot summers, such as Florida, parsley should be planted in fall for harvest all winter.
Choose between two familiar favorites, curly and flat-leaf parsley. Curly parsley is well suited for garnishing for a burst of color. Flat-leaf parsley, often called Italian parsley, has a wonderful flavor and stands up better to heat, ideal for various culinary uses.
Set transplants or sow seeds in sunny, well-drained, moist soil, either in the garden or in a pot. Container-grown parsley needs a pot deep enough to accommodate its 6- to 10-inch taproot. With the aid of a timed-release fertilizer or a monthly liquid fertilizer, eachplant can grow a foot across, lush with delicious foliage.
Toss your “meh” meat loaf thoughts aside and try this cheesy comfort-food classic. Made with fresh parsley, white cheddar, and ground sirloin, these mini loaves taste more indulgent than they actually are. Gear up for a new go-to family favorite.
1 ounce fresh breadcrumbs (about 1/2 cup)
Cooking spray
1 cup chopped onion
2 garlic cloves, chopped
3 ounces white cheddar cheese, diced (about 3/4 cup)
1/2 cup ketchup, divided
1/4 cup chopped fresh parsley
2 tablespoons grated fresh Parmesan cheese
1 tablespoon prepared horseradish
1 tablespoon Dijon mustard
3/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 pounds ground sirloin
1 large egg, lightly beaten
1. Preheat oven to 425°.
2. Heat a skillet over medium-high heat. Add breadcrumbs; cook 3 minutes or until toasted, stirring frequently.
3. While breadcrumbs cook, heat a large skillet over medium-high heat. Coat pan with cooking spray. Add onion and garlic; sauté 3 minutes. Combine onion mixture, breadcrumbs, cheddar cheese, 1⁄4 cup ketchup, and remaining ingredients. Shape into 6 (4 x 2–inch) loaves on a broiler pan coated with cooking spray; spread 2 teaspoons ketchup over each. Bake at 425° for 25 minutes or until done. Serves 6 (serving size: 1 meat loaf).
CALORIES 254; FAT 11.4g (sat 5.8g, mono 3.8g, poly 0.9g); PROTEIN 28.3g; CARB 11.1g; FIBER 0.9g; CHOL 112mg; IRON 2.6mg; SODIUM 607mg; CALC 150mg
Packed with vitamins C and K, 1/4 cup of fresh parsley also offers a dose of folate, a vitamin essential for pregnant women to help prevent neural tube defects.
Avoid the clichéd stem of curly-leaf lurking on the side of the plate, and bring the brightness of flat-leaf parsley to center stage. This dish is a nice change from a traditional green lettuce salad, as it is fresh and filling. Celery and toasted pumpkinseeds add crunch, while dried apricots lend a soft, sweet touch.
1 cup water
1/2 cup uncooked quinoa
3/4 cup parsley leaves
1/2 cup thinly sliced celery
1/2 cup thinly sliced green onions
1/2 cup finely chopped dried apricots
3 tablespoons fresh lemon juice
1 tablespoon olive oil
1 tablespoon honey
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup unsalted pumpkinseed kernels, toasted
1. Bring 1 cup water and quinoa to a boil in a medium saucepan. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Spoon into a bowl; fluff with a fork. Add parsley, celery, onions, and apricots.
2. Combine lemon juice and next 4 ingredients (through black pepper) in a small bowl, stirring with a whisk. Add to quinoa mixture, and toss well. Top with pumpkinseeds. Serves 4 (serving size: about 2/3 cup).
CALORIES 238; FAT 8.6g (sat 1.3g, mono 4.3g, poly 2.8g); PROTEIN 5.9g; CARB 35.1g; FIBER 3.6g; CHOL 0mg; IRON 4.6mg; SODIUM 172mg; CALC 47mg
If someone asked what the color green tastes like, chimichurri might very well be an answer. The parsley and cilantro create a bright, fresh, and tart sauce with a touch of spicy heat from the red pepper flakes. A classic condiment for meat, it is extremely versatile. Try it with grilled steak, chicken, or fish; roasted lamb; roasted new potatoes, fingerling potatoes, or baby carrots; sandwiches as a dipping sauce; grilled bread; or raw oysters on the half shell.
1 cup flat-leaf parsley leaves
1 cup cilantro leaves
1/4 cup oregano leaves
2 garlic cloves
1/2 teaspoon grated lime rind
2 tablespoons fresh lime juice
2 tablespoons extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
1. Place first 4 ingredients in a food processor; process until finely chopped. Add lime rind and remaining ingredients to herb mixture; process until herbs are very finely chopped and mixture is well combined. Serves 4 (serving size: 2 tablespoons).
Note: Use the freshest, most pristine herbs you can find for the best flavor. Stick with the leaves, and try not to incorporate the thick stems, which can taste bitter.
CALORIES 79; FAT 7.2g (sat 1g, mono 5g, poly 0.9g); PROTEIN 0.9g; CARB 4.2g; FIBER 1.9g; CHOL 0mg; IRON 2.4mg; SODIUM 155mg; CALC 73mg
Season: Summer and fall; year-round in temperate climates
choosing: Look for fresh stems with no sign of curled, brown, or molded leaves. The leaves should be firmly attached to the stem, not shedding.
Storing: Rosemary stems will last longer if they’re well hydrated and stored cold. Cut the woody stems with kitchen shears or garden clippers, ideally while holding them underwater in the sink or a bowl. Place the freshly cut stems in a glass of water for about an hour. Leave them there if you plan to use them quickly, but to maximize their life, place them in a produce bag in the refrigerator (but not in the vegetable bin). They’ll last up to two weeks.
Growing: Rosemary is a shrub that’s suitable for use as both a landscape plant and a culinary herb. Selecting the right plant for your garden can make quite a difference in plant form, hardiness, and flavor. See more information about choosing the right variety.
Rosemary is generally winter-hardy where the temperatures do not drop below 15° to 20°. If you garden in a borderline area, try one of the more cold-hardy types, such as Hill Hardy or Arp. Spring planting is recommended so your rosemary will be fully established by winter. Keep in mind that trailing rosemary is the least hardy of all.
Plant in an area with full sun and good drainage. Wet soil, especially in winter, is certain death. Water new plants weekly for a couple of months or until they’re established. After the first year, rosemary is remarkably drought-tolerant. Oddly, rosemary grown in containers is not. Gardeners in cold climates may wish to put rosemary in a pot that can be brought indoors for the winter. Just remember, if it dries out enough to wilt, it probably will not revive.
Intrigued? Try it! This Mediterranean-inspired cake, infused with the clean, evergreen essence of rosemary and the brightness of lemon, features olive oil to keep it moist. You can prepare it up to two weeks ahead and freeze, unglazed. Top the thawed cake with lemon glaze and a sprig of rosemary before serving.
Cooking spray
2 tablespoons all-purpose flour
13.5 ounces all-purpose flour (about 3 cups)
1 1/2 tablespoons finely chopped fresh rosemary
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/2 cups granulated sugar
1/2 cup olive oil
1/2 cup fat-free milk
2 teaspoons grated lemon rind
1/4 cup fresh lemon juice
1/2 teaspoon vanilla extract
1/4 teaspoon lemon extract
3 large eggs
1 cup powdered sugar
1 tablespoon fresh lemon juice
Rosemary sprig (optional)
1. Preheat oven to 350°.
2. Coat a 10-inch tube pan with cooking spray; dust with 2 tablespoons flour. Weigh or lightly spoon 13.5 ounces flour (about 3 cups) into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a large bowl.
3. Place granulated sugar and next 7 ingredients (through eggs) in a medium bowl; beat with a mixer at low speed 2 minutes or until smooth. Add to flour mixture; beat until blended.
4. Pour batter into prepared pan. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 15 minutes on a wire rack. Remove from pan. Cool completely on wire rack. Combine powdered sugar and 1 tablespoon lemon juice, stirring until smooth. Drizzle sugar mixture over cake. Garnish with rosemary sprig, if desired. Serves 16 (serving size: 1 slice).
CALORIES 265; FAT 7.9g (sat 1.3g, mono 5.3g, poly 0.9g); PROTEIN 3.9g; CARB 45.1g; FIBER 0.7g; CHOL 40mg; IRON 1.3mg; SODIUM 211mg; CALC 20mg
Choosing the Right Rosemary
Seedlings labeled simply “rosemary” can be quite nice. However, named varieties have predictable habits and size, so they may be more desirable for specific applications. Upright rosemary can grow 4 to 6 feet tall; cultivars include Collingwood Ingram, Gorizia, Logee Blue, Majorca Pink, Tuscan Blue, and Sissinghurst White, with the color referring to the late-winter and spring flowers. In addition to the upright form, a trailing (prostrate) form will cascade over a wall or grow low to the ground. Look for prostrate rosemary or named varieties, such as Huntington Carpet, Lockwood de Forest, Pink Cascade, and Shimmering Stars. For a milder-flavored variety, try the upright Tuscan Blue.
Infusing the olive oil and almonds with rosemary’s woodsy flavor gives this sweet and salty focaccia an irresistible earthiness. Use fresh rosemary, not dried.
1/2 cup sliced almonds
1/2 cup olive oil
1 tablespoon chopped fresh rosemary
1/8 teaspoon salt
1/8 teaspoon crushed red pepper
1 cup warm 1% low-fat milk (100° to 110°)
1 1/2 teaspoons granulated sugar
1 package dry yeast
14.7 ounces all-purpose flour (about 3 1/4 cups), divided
1 teaspoon salt
1 large egg yolk
2 tablespoons olive oil, divided
3 tablespoons powdered sugar
1 1/2 teaspoons honey
1 large egg white
1. Combine first 3 ingredients in a small saucepan; bring to a boil over medium-high heat. Cook 1 minute or until golden. Drain nut mixture through a fine sieve into a bowl, reserving oil. Toss nuts with 1/8 teaspoon salt and red pepper in a bowl.
2. Combine milk, granulated sugar, and yeast in a large bowl; let stand 5 minutes or until bubbly. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Add reserved oil, 5.7 ounces flour (about 1 1/4 cups), 1 teaspoon salt, and egg yolk to yeast mixture; beat with a mixer at low speed until combined. Gradually add 9 ounces flour (about 2 cups) to oil mixture; beat at low speed until a soft, elastic dough forms (about 3 minutes). Press dough into a jelly-roll pan coated with 1 1/2 tablespoons oil. Cover with plastic wrap; let rise in a warm place (85°), free from drafts, 40 minutes or until almost doubled in size.
3. Preheat oven to 350°.
4. Press dough gently with fingertips. Combine 1 1/2 teaspoons oil, powdered sugar, honey, and egg white in a small bowl, stirring with a whisk until smooth. Gently brush dough with half of egg white mixture. Bake at 350° for 20 minutes. Remove pan from oven. Brush top of bread with remaining egg white mixture; sprinkle with almonds. Bake an additional 10 minutes or until golden brown. Remove from pan; cool 10 minutes on a wire rack. Serves 24 (serving size: 1 [2 1/2-inch square] piece).
CALORIES 137; FAT 7.1g (sat 1g, mono 4.9g, poly 0.9g); PROTEIN 2.9g; CARB 15.5g; FIBER 0.8g; CHOL 8mg; IRON 1mg; SODIUM 119mg; CALC 21mg
Rosemary is a strong, pungent herb that does well with heavy, rich beef dishes, and this rosemary-Dijon combination smells heavenly. Getting the perfect crust on the roast is important. Serve with roasted potatoes to soak up the juices and a lighter side, such as steamed green beans, or pair it with a medley of grilled vegetables.
1 (5-pound) standing rib roast, trimmed
1 teaspoon salt
1 teaspoon freshly ground black pepper
5 garlic cloves
1/4 cup Dijon mustard
1 1/2 tablespoons chopped fresh thyme
1 tablespoon chopped fresh rosemary
1 tablespoon extra-virgin olive oil
Cooking spray
1 1/2 cups fat-free, lower-sodium beef broth
2/3 cup pinot noir
1. Let beef stand 1 hour at room temperature. Sprinkle beef evenly with salt and pepper.
2. Preheat oven to 400°.
3. Place garlic in a mini food processor; pulse until finely chopped. Add Dijon, thyme, rosemary, and oil; pulse to combine. Rub Dijon mixture evenly over beef. Place roast on the rack of a roasting pan coated with cooking spray; place rack in pan. Bake at 400° for 30 minutes. Reduce oven temperature to 350° (do not remove roast from oven); bake at 350° for 30 minutes. Add broth to pan. Bake 30 minutes or until a thermometer registers 135° or until desired degree of doneness. Remove roast from oven, and let stand 20 minutes before slicing.
4. Heat roasting pan over medium-high heat; bring broth mixture to a boil, scraping pan to loosen browned bits. Stir in wine; boil 6 minutes or until reduced to 2/3 cup (about 6 minutes). Serve with beef. Serves 12 (serving size: about 3 ounces beef and about 2 1/2 teaspoons sauce).
CALORIES 255; FAT 15.4g (sat 5.7g, mono 6.7g, poly 0.7g); PROTEIN 23g; CARB 1.9g; FIBER 0.1g; CHOL 107mg; IRON 1.6mg; SODIUM 417mg; CALC 20mg
Rosemary Skewers
Grilling fresh garden vegetables on a rosemary skewer infuses a smoky, herbal flavor. Make your own by cutting 8-inch stems that are stronger and “woodier.” Holding the leafy end in one hand, strip the leaves by pulling down between forefinger and thumb. Save the leaves for another use. Soak skewers in water for an hour before grilling veggie, shrimp, chicken, or steak kebabs. Small ones make for a great appetizer presentation, too.
Season: Spring through fall
choosing: Sold in little bundles of stems with the small leaves attached, thyme should appear fresh, not wilted. It is normal for some types to be gray, but yellowed or shedding leaves indicate the bunch is past its prime.
Storing: Place freshly cut thyme in a plastic produce bag in the refrigerator, preferably not in the vegetable bin.
Growing: Remarkably easy to grow and versatile in the garden, thyme can be tucked into corners, planted between stones, or set on the front edge of a flower or vegetable bed.
Dozens of varieties are available, but those interested in the best culinary thymes have only a handful of choices. Those best for flavor, as well as ease of use, are the low-growing, shrubby ones known as English, French, lemon, or winter thyme. The sturdier stems and small, flavorful leaves make it easy to strip the leaves from the cut stems by holding the tip of the stem between the thumb and forefinger of one hand, and then sliding the thumb and forefinger of the other hand down the stem, raking off the leaves.
The creeping thyme varieties are remarkable as landscape plants, as well as container plants. However, they are not as easy to harvest because the tender stem tends to break as the leaves are stripped. With a little patience, both cook and gardener will be pleased with these mat-forming perennials.
Give thyme full sun, or even partial shade in hot climates. It enjoys moist, rich soil, and is remarkably drought-tolerant once established. Well-drained soil is a must; the roots will rot in soggy ground. After severe winters, a little pruning is needed to remove dead stems and encourage new growth. As with most herbs, regular snipping during the growing season improves the plant.
Use either common thyme or lemon thyme for the plums broiled in honey. Pork pairs well with fresh plums, or try it with fresh peaches.
2 1/2 tablespoons olive oil, divided
1 (1-pound) pork tenderloin, trimmed
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 pound small, ripe plums, quartered and pitted (about 6)
2 tablespoons honey
1 garlic clove, minced
2 teaspoons chopped fresh thyme
Thyme sprigs (optional)
1. Preheat oven to 500°.
2. Heat a large ovenproof skillet over medium-high heat. Add 1 1/2 tablespoons olive oil to pan; swirl to coat. Sprinkle pork with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Add pork to pan; cook 4 minutes, turning to brown on all sides. Place pan in oven. Bake at 500° for 15 minutes or until a thermometer registers 145°. Remove pork from pan. Let stand 10 minutes; slice crosswise into 12 slices.
3. Preheat broiler.
4. Without cleaning pan, arrange plums, cut sides up, in pan. Combine 1 tablespoon oil, honey, and garlic, stirring well; brush plums evenly with honey mixture. Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Broil plums 6 minutes or until lightly charred; sprinkle with chopped thyme. Serve with pork. Garnish with thyme sprigs, if desired. Serves 4 (serving size: 3 ounces pork and 6 plum quarters).
CALORIES 285; FAT 10.9g (sat 2g, mono 7.1g, poly 1.3g); PROTEIN 24.6g; CARB 23.4g; FIBER 1.7g; CHOL 74mg; IRON 1.6mg; SODIUM 421mg; CALC 11mg
Banish the tired, plain broccoli routine for one that heightens the flavor with thyme and Dijon mustard. Thyme is a key herb in vinaigrettes, and it works well in this lemony mustard dressing, too.
12 ounces broccoli florets (5 cups)
1 tablespoon minced shallots
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1 tablespoon Dijon mustard
2 teaspoons chopped fresh thyme
2 tablespoons toasted pine nuts
1. Arrange broccoli in a steamer. Steam, covered, 4 minutes or until crisp-tender. Place broccoli in a large bowl.
2. Combine shallots, olive oil, lemon juice, mustard, and thyme in a bowl, stirring with a whisk. Add broccoli and pine nuts to oil mixture; toss. Serves 6 (serving size: 2/3 cup).
CALORIES 79; FAT 6.6g (sat 0.8g, mono 3.8g, poly 1.5g); PROTEIN 2.1g; CARB 4.4g; FIBER 1.9g; CHOL 0mg; IRON 0.8mg; SODIUM 76mg; CALC 30mg
Folding in fresh thyme and corn-off-the-cob makes this classic bread a good companion for soups, stews, or poultry entrées. For the most intense flavor in the tiny leaves, harvest the thyme just before it begins to flower.
4.5 ounces all-purpose flour (about 1 cup)
3/4 cup yellow cornmeal
1 tablespoon sugar
1 teaspoon baking soda
1/2 teaspoon salt
3/4 cup low-fat buttermilk
2 tablespoons canola oil
1 large egg
1/2 cup fresh corn kernels (about 1 ear)
1 1/2 tablespoons fresh thyme leaves
Cooking spray
1. Preheat oven to 350°.
2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 4 ingredients (through salt) in a bowl. Make a well in center of mixture. Combine buttermilk, oil, and egg in a bowl; stir in corn and thyme. Add buttermilk mixture to flour mixture; stir just until moist.
3. Spoon batter into an 8-inch square metal baking pan lightly coated with cooking spray. Bake at 350° for 25 minutes or until corn bread is lightly browned and begins to pull away from sides of pan. Cool in pan 5 minutes on a wire rack. Serves 9 (serving size: 1 piece).
CALORIES 161; FAT 4.4g (sat 0.7g, mono 2.3g, poly 1.1g); PROTEIN 4.2g; CARB 25.5g; FIBER 0.9g; CHOL 25mg; IRON 1.1mg; SODIUM 299mg; CALC 39mg