OCTOBER
CHICKEN STRUTS ITS STUFF
Fun recipes that put America’s favorite bird in bright, new flavor feathers
THE IDEA
This is a riff on coq au vin, the French standard of chicken and veggies simmered in red wine. The coq usually takes on a deep purplish-red cast from the vin, but our modern take cooks the chicken in broth: It tastes lighter and looks much brighter. After the chicken cooks, it’s smothered with a delicious Champagne reduction sauce that’s enriched with nutty browned butter.
Make Ahead
Champagne–Browned Butter Chicken
Hands-on time: 50 min. Total time: 1 hr. 50 min. Browned-butter flavor, Champagne zing.
2 center-cut bacon slices
2/3 cup all-purpose flour
6 bone-in chicken thighs, skinned (about 1 3/4 pounds)
6 bone-in chicken drumsticks, skinned (about 1 1/2 pounds)
1 1/4 teaspoons kosher salt, divided
3/4 teaspoon freshly ground black pepper, divided
2 tablespoons canola oil, divided
1 pound red-skinned potatoes, quartered
1 pound button mushrooms, halved
1/4 cup brandy
4 shallots, halved
3/4 cup no-salt-added chicken stock (such as Swanson)
1 tablespoon black peppercorns
3 thyme sprigs
1 bay leaf
1/2 bunch fresh flat-leaf parsley
12 baby carrots with tops
1 cup Champagne
3 tablespoons butter
1 teaspoon all-purpose flour
2 tablespoons chopped fresh flat-leaf parsley
2 teaspoons chopped fresh thyme
1. Preheat oven to 300°.
2. Cook bacon in a large Dutch oven over medium heat until crisp; remove bacon from pan, reserving drippings in pan. Reserve bacon for another use. Place 2/3 cup flour in a shallow dish. Sprinkle chicken evenly with 3/4 teaspoon salt and 1/2 teaspoon pepper. Dredge chicken lightly in flour; shake off excess flour. Increase heat to medium-high. Add 1 tablespoon oil to drippings in pan; swirl to coat. Add half of chicken to pan; cook 5 minutes or until browned. Turn chicken over; cook 2 minutes. Remove from pan. Repeat procedure with remaining 1 tablespoon oil and chicken.
3. Add potatoes to pan; cook 3 minutes or until browned, stirring occasionally. Add mushrooms; sprinkle with 1/4 teaspoon salt. Cook 3 minutes, stirring occasionally. Stir in brandy. Cook until liquid almost evaporates (about 30 seconds), stirring occasionally. Return chicken to pan. Add shallots and stock; bring to a boil. Place peppercorns and next 3 ingredients on a double layer of cheesecloth. Gather edges; tie with butcher’s twine. Add bundle to pan. Bake, uncovered, at 300° for 15 minutes.
4. Trim carrot tops to 1-inch; scrub carrots. Add carrots to pan. Bake an additional 45 minutes or until vegetables are tender and chicken is done. Remove chicken and vegetables from pan; keep warm. Discard herb bundle. Place pan over medium-high heat. Add Champagne to pan; bring to a boil, scraping pan to loosen browned bits. Cook until mixture reduces to 2/3 cup (about 11 minutes).
5. Melt butter in a small saucepan over medium heat. Cook butter 3 minutes or until lightly browned, shaking pan occasionally. Stir in 1 teaspoon flour; cook 1 minute, stirring constantly with a whisk. Gradually add butter mixture to reduced wine mixture, stirring constantly with a whisk. Cook 1 minute or until slightly thick. Stir in remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Serve with chicken and vegetables. Garnish with chopped fresh parsley and thyme. Serves 6 (serving size: 1 drumstick, 1 thigh, 2 carrots, about 2/3 cup mushroom mixture, and about 2 tablespoons sauce).
CALORIES 464; FAT 16.9g (sat 5.7g, mono 6.5g, poly 3.1g); PROTEIN 35.9g; CARB 39.2g; FIBER 3.1g; CHOL 123mg; IRON 4.2mg; SODIUM 658mg; CALC 40mg
BANISH ALL BORING BIRDS: REV UP DINNER WITH TANGY, SMOKY, OR FIERY FLAVORS.
THE IDEA
Mmmmm: sweet-salty-spicy kung pao chicken, an American Chinese restaurant classic. Here, taking inspiration from those hip Korean taco trucks, we stuffed a mixture usually served over rice into blistered tortillas.
Kung Pao Chicken Tacos
Hands-on time: 30 min. Total time: 1 hr.
6 skinless, boneless chicken thighs, cut into bite-sized pieces
3 tablespoons lower-sodium soy sauce, divided
1/4 cup plus 1 1/2 teaspoons cornstarch, divided
1/4 teaspoon kosher salt
2 tablespoons canola oil, divided
1 1/2 tablespoons honey
1 tablespoon dark sesame oil
2 teaspoons rice vinegar
1 teaspoon sambal oelek (ground fresh chile paste)
1 large garlic clove, minced
3 tablespoons coarsely chopped dry-roasted peanuts
3/4 cup diagonally sliced celery (about 2 stalks)
8 (6-inch) corn tortillas
1/3 cup sliced green onions
1/2 medium-sized red bell pepper, thinly sliced
4 lime wedges
1. Place chicken in a large zip-top plastic bag. Add 1 tablespoon soy sauce to bag; seal. Marinate at room temperature 30 minutes. Remove chicken from bag; discard marinade. Place 1/4 cup cornstarch in a shallow dish. Sprinkle chicken evenly with salt. Add chicken to cornstarch in dish; toss to coat. Shake off excess cornstarch.
2. Heat a large skillet over medium-high heat. Add 1 tablespoon canola oil to pan; swirl to coat. Add half of coated chicken; sauté 6 minutes or until done, turning to brown. Remove chicken from pan using a slotted spoon; drain on paper towels. Repeat procedure with remaining 1 tablespoon canola oil and coated chicken.
3. Combine remaining 1 1/2 teaspoons cornstarch, remaining 2 tablespoons soy sauce, honey, and next 3 ingredients in a microwave-safe bowl, stirring with a whisk until smooth. Microwave at HIGH 1 1/2 minutes or until slightly thick, stirring twice. Stir in garlic. Combine soy sauce mixture, chicken, peanuts, and celery; toss to coat.
4. Toast tortillas under broiler or on a griddle until lightly blistered, turning frequently. Place 2 tortillas on each of 4 plates; divide chicken mixture evenly among tortillas. Top each taco with green onions and bell pepper strips; serve with lime wedges. Serves 4 (serving size: 2 tacos).
CALORIES 418; FAT 19.1g (sat 2.5g, mono 8.9g, poly 6.1g); PROTEIN 25.2g; CARB 39.3g; FIBER 4g; CHOL 86mg; IRON 1.6mg; SODIUM 531mg; CALC 53mg
THE IDEA
The trouble with chicken Parmesan, the dish that inspired this recipe, is that the chicken is breaded and fried before it’s sauced, cheesed, and broiled, which often sogs out the crisp coating. We flipped the process, cooking the chicken in the tomato sauce, and then breading and broiling.
Kid Friendly • Quick & Easy
Crisp Chicken Marinara
Hands-on time: 26 min. Total time: 37 min. Keeping chicken crispy.
2 1/2 tablespoons olive oil, divided
1 cup chopped onion
1 carrot, diced
3 garlic cloves, minced
1/3 cup red wine
1 1/2 cups lower-sodium marinara sauce (such as Amy’s)
1/3 cup pitted, coarsely chopped oil-cured olives
5 tablespoons water, divided
4 (6-ounce) skinless, boneless chicken breast halves
1 large egg, lightly beaten
2 ounces fresh Parmesan cheese, divided
1/2 cup panko (Japanese breadcrumbs)
2 cups hot cooked orzo pasta
2 tablespoons chopped fresh flat-leaf parsley
1. Heat a saucepan over medium-high heat; add oil to pan, swirl to coat. Add onion and carrot; sauté 3 minutes. Add garlic; sauté 1 minute, stirring constantly. Add wine; cook 2 minutes. Stir in marinara sauce, olives, and 1/4 cup water. Reduce heat to medium, and simmer 10 minutes, stirring occasionally. Nestle chicken in sauce. Cover and simmer 15 minutes or until chicken is almost done. Remove chicken from pan.
2. Preheat broiler to high.
3. Combine remaining 1 tablespoon water and egg in a shallow dish. Grate 1 ounce cheese. Combine panko and grated cheese in a shallow dish. Coat chicken with egg mixture, and dredge in panko mixture.
4. Heat an ovenproof skillet over medium-high heat. Add remaining 1 1/2 tablespoons oil to pan; swirl to coat. Place chicken in pan; sauté 2 minutes or until lightly browned. Turn chicken over. Place skillet in oven, and broil chicken 3 minutes or until golden and done. Arrange 1/2 cup orzo in each of 4 shallow bowls; top with 1/2 cup sauce and 1 chicken breast half. Garnish evenly with parsley; shave remaining 1 ounce cheese evenly over top of each serving. Serves 4.
CALORIES 516; FAT 19.2g (sat 4.7g, mono 10.3g, poly 1.9g); PROTEIN 45g; CARB 36.9g; FIBER 3g; CHOL 117mg; IRON 3.4mg; SODIUM 611mg; CALC 218mg
THE IDEA
Move over, chicken noodle soup—ramen is the new bowl of comfort. Here, we offer a Japanese-style chicken soup twist, flavored with miso, soy sauce, chile paste, and porcini mushrooms.
Ramen Noodle Bowl
Hands-on time: 1 hr. 8 min. Total time: 1 hr. 8 min.
4 cups boiling water
1/2 ounce dried porcini mushrooms
1 smoked bacon slice
1/2 cup chopped onion
1 carrot, coarsely chopped
2 tablespoons yellow miso
2 tablespoons lower-sodium soy sauce
2 cups no-salt-added chicken stock
3 garlic cloves, crushed
1 (1/2-inch) piece ginger, cut into thin slices
8 ounces fresh Chinese egg noodles or ramen noodles
2 tablespoons dark sesame oil, divided
2 (4-ounce) packages gourmet fresh mushrooms
6 skin-on, boneless chicken thighs
3 large eggs
3/4 cup thinly sliced green onion strips
2 tablespoons sambal oelek (ground fresh chile paste)
1. Combine 4 cups boiling water and porcini; let stand 15 minutes. Drain through a sieve over a bowl; reserve porcini and soaking liquid. Slice porcini; set aside.
2. Heat a Dutch oven over medium heat. Add bacon; cook until almost crisp. Increase heat to medium-high. Add onion and carrot; sauté 2 minutes. Combine miso and soy sauce. Add miso mixture, porcini liquid, stock, garlic, and ginger to pan; bring to a boil. Reduce heat, and simmer 20 minutes. Strain mixture through a sieve over a bowl; discard solids. Wipe pan clean. Return broth to pan; bring to a boil. Add noodles; cook 8 minutes or until tender. Remove from heat.
3. Heat a large skillet over medium-high heat. Add 1 tablespoon sesame oil to pan; swirl. Add fresh mushrooms; sauté 8 minutes. Remove from pan; combine porcini and fresh mushrooms. Add remaining 1 tablespoon sesame oil to pan; swirl to coat. Add chicken, skin-side down; sauté 7 minutes or until skin is very crisp and golden brown. Turn chicken over; sauté 2 minutes or until done.
4. Place eggs in a small saucepan; add water to cover. Bring to a boil; cook 1 minute. Remove from heat; let stand 3 minutes. Drain; rinse under cold water. Drain and peel.
5. Divide noodle mixture among 6 bowls; top each serving with 3 tablespoons mushroom mixture, 2 tablespoons green onions, 1 chicken thigh, 1/2 egg, and 1 teaspoon sambal. Serves 6.
CALORIES 449; FAT 23.9g (sat 6.3g, mono 9.8g, poly 6g); PROTEIN 30g; CARB 28.1g; FIBER 2.6g; CHOL 186mg; IRON 2.7mg; SODIUM 654mg; CALC 56mg
THE IDEA
Thai green curry is a sauce of lemongrass, ginger, chiles, and herbs. It’s spicy, fragrant, and wonderful, and turns pedestrian chicken patties into spicy powerhouses that are perfect with crunchy slaw.
Green Curry Fritters
Hands-on time: 25 min. Total time: 1 hr. 5 min. Patties with a curry punch.
2/3 cup panko (Japanese breadcrumbs)
1/4 cup diagonally sliced green onions
1 pound ground chicken breast
2 tablespoons canola mayonnaise
1 1/2 tablespoons green curry paste
1 tablespoon dark sesame oil
1 tablespoon lower-sodium soy sauce
2 teaspoons sambal oelek (ground fresh chile paste)
3/8 teaspoon kosher salt
1/2 teaspoon grated peeled fresh ginger
1 large egg
2 tablespoons canola oil, divided
1. Place first 3 ingredients in a large bowl. Combine mayonnaise and next 7 ingredients. Add mayonnaise mixture to chicken mixture; mix lightly until combined. Divide into 12 equal portions; gently shape each portion into a small patty (do not pack).
2. Heat a large skillet over medium-high heat. Add 1 tablespoon canola oil to pan; swirl. Add 6 patties to pan; cook 2 1/2 minutes on each side or until done. Remove from pan. Repeat procedure with remaining oil and patties. Serve with Cabbage Slaw. Serves 6 (serving size: 2 fritters).
CALORIES 206; FAT 11.9g (sat 1.2g, mono 6.3g, poly 3.4g); PROTEIN 18.4g; CARB 6g; FIBER 0.3g; CHOL 75mg; IRON 0.2mg; SODIUM 368mg; CALC 8mg
Make Ahead • Vegetarian
Cabbage Slaw
Hands-on time: 5 min. Total time: 1 hr. 5 min.
3 cups sliced cabbage
1 tablespoon lime juice
1 tablespoon dark sesame oil
1/2 teaspoon kosher salt
1/8 teaspoon sugar
1/4 cup cilantro leaves
1 jalapeño pepper, very thinly sliced
1 ripe peeled avocado, sliced
1. Combine first 5 ingredients. Chill 1 hour. Add cilantro and jalapeño; toss. Top with avocado. Serve immediately. Serves 6 (serving size: about 1/2 cup).
CALORIES 84; FAT 7.3g (sat 1.1g, mono 4.3g, poly 1.6g); PROTEIN 1.2g; CARB 5.3g; FIBER 3.2g; CHOL 0mg; IRON 0.4mg; SODIUM 169mg; CALC 19mg
SECRETS OF A SALAD MAN
This Southern star chef shows how a deft hand can make raw vegetables special.
For a very long time the simple salad was an afterthought in American restaurant cooking—anyone could make one, and not a lot of technique was required. At home, too, salads can become something more thrown-together than inspired. The current obsession with seasonal produce is changing that. But a great salad is about more than ingredients; it’s about finesse, an understanding of flavor and texture, and a little old-fashioned restraint.
“The tendency among chefs much younger than myself is to overthink it,” says Chef Chris Hastings, winner of the 2012 James Beard Best Chef: South award, who’s been in the business going on three decades now. “Too often there are too many ingredients. You end up losing the textural or flavor integrity of that beautiful produce. Less is generally more.” But what you do with that less is the key.
As a Southern cook, Hastings knows a thing or two about veggies. “The South has a long history of agriculture and clean, healthy, vegetable-directed cooking but doesn’t get as much credit for it as the West Coast,” he says. Hastings is part of a passionate cadre of Southern chefs—like Charleston’s Sean Brock and Hugh Acheson in Athens, Georgia—drawing attention to the region’s agricultural heritage. “There’s no question that we’ve moved away from focusing on protein to focusing instead on vegetables,” Hastings says.
Hastings builds salads with a Southern accent by combining peak-quality ingredients as if they were a little taste and texture puzzle, with interlocking elements. His Apple, Almond, and Endive Salad, a staple at Hot and Hot Fish Club in the fall, is a great example: It gets crunch from nuts, crispness from endive, sugary notes from Southern heirloom apples, a touch of richness from aioli, and bright, bracing acidity from a blend of vinegar and verjus. “You have to have balance—it’s what makes a salad great,” Hastings says.
One common mistake: overdressing. “It’s where most people go wrong,” Hastings warns. Less is more, plain and simple.
WHO
Chris Hastings
WHERE
Hot and Hot Fish Club, Birmingham, Alabama
SIGNATURE FLAVORS
Traditional Southern ingredients deployed with modern flair
STREET CRED
Beat Bobby Flay in an Iron Chef America sausage smackdown
Quick & Easy • Vegetarian
Apple, Almond, and Endive Salad with Creamy Herb Dressing
Hands-on time: 15 min. Total time: 15 min. Blond verjus is acidic juice from unripe grapes—look for it in specialty stores, or substitute vinegar.
3 tablespoons canola mayonnaise
2 teaspoons blond verjus
2 teaspoons tarragon vinegar
1 1/4 teaspoons Dijon mustard
1 1/2 teaspoons finely chopped tarragon
1 1/2 teaspoons finely chopped chives
1 1/2 teaspoons finely chopped fresh flat-leaf parsley
1 1/2 teaspoons finely chopped chervil
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
2 medium Cumberland Spur or Fuji apples, cored and thinly sliced
2 heads green endive, trimmed and separated into leaves
2 heads red endive, trimmed and separated into leaves
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 cup toasted sliced almonds
3 tablespoons flat-leaf parsley leaves
1. Combine first 4 ingredients in a bowl. Stir in tarragon and next 5 ingredients.
2. Combine apples and endives. Add 1/4 cup dressing; toss. Add remaining dressing, if needed, to coat. Sprinkle with salt and pepper. Arrange 3/4 cup salad mixture on each of 8 salad plates. Top with almonds and parsley. Serves 8.
CALORIES 133; FAT 6.1g (sat 0.6g, mono 3.2g, poly 1.7g); PROTEIN 4.2g; CARB 18.2g; FIBER 9.7g; CHOL 2mg; IRON 2.5mg; SODIUM 235mg; CALC 152mg
Recipe adapted and reprinted with permission from The Hot and Hot Fish Club Cookbook, copyright 2009 by Chris and Idie Hastings with Katherine Cobbs, Running Press, a member of the Perseus Books Group.
EVERYDAY VEGETARIAN
A POCKET FULL OF YUM
Tucked inside crisp, flaky phyllo dough pastry are tender potato chunks and a perfectly cooked egg.
Vegetarian
Tunisian Brik-Style Eggs
Hands-on time: 45 min. Total time: 55 min. See our step-by-step phyllo folding instructions.
Harissa:
1 teaspoon caraway seeds
1 teaspoon cumin seeds
1 teaspoon ground ancho chile pepper
3/4 cup chopped bottled roasted red bell pepper
2 tablespoons water
1/2 teaspoon sugar
1 garlic clove, crushed
Brik:
2 cups (1-inch) cubed Yukon gold potato (about 12 ounces)
2 teaspoons extra-virgin olive oil
1/2 teaspoon ground turmeric
1/4 teaspoon kosher salt
1/8 teaspoon ground red pepper (optional)
1/4 cup chopped fresh parsley
1/3 cup thinly sliced green onions
4 (13 x 18–inch) sheets frozen phyllo dough, thawed
Cooking spray
4 large eggs, chilled
2 ounces feta cheese, crumbled (about 1/2 cup)
1/4 teaspoon black pepper
1 large egg white
1 teaspoon water
1/4 cup chopped fresh cilantro
1. To prepare harissa, place caraway and cumin seeds in a small skillet over medium-high heat; cook 1 minute, stirring frequently. Place seed mixture, ancho chile pepper, and next 4 ingredients in a blender; process until smooth.
2. To prepare brik, place potatoes in a saucepan; cover with water, and bring to a boil. Reduce heat; simmer 10 minutes or until just tender. Drain.
3. Preheat oven to 450°.
4. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add potatoes, turmeric, salt, and ground red pepper (if desired); sauté 6 minutes or until edges are crisp. Add parsley and green onions; cook 2 minutes, stirring frequently. Remove from heat; cool 5 minutes.
5. Place 1 sheet of phyllo dough on a large cutting board or work surface (cover remaining phyllo to prevent drying); coat phyllo with cooking spray. Fold sheet in half like a book. Coat bottom third of phyllo with cooking spray (narrow end should be facing you). Fold bottom third up. Arrange 1/4 of the potatoes in a circle in center of the bottom (folded) third of the phyllo, creating a nest for the egg. Crack 1 egg into center of potatoes. Sprinkle 1/4 of feta over egg. Sprinkle with black pepper. Fold top third of phyllo over egg, potatoes, and cheese, folding in sides to form a packet. Place packet on a baking sheet coated with cooking spray. Repeat with remaining phyllo, potatoes, eggs, cheese, and black pepper. Combine egg white and 1 teaspoon water in a small bowl, stirring with a whisk. Brush phyllo packets with egg white mixture. Bake at 450° for 9 minutes or until golden brown and crisp. Spoon harissa evenly over brik, and sprinkle with cilantro. Serves 4 (serving size: 1 phyllo packet, 3 tablespoons harissa, and 1 tablespoon cilantro).
CALORIES 277; FAT 12.4g (sat 4.4g, mono 5g, poly 1.5g); PROTEIN 13.1g; CARB 29.2g; FIBER 3.6g; CHOL 224mg; IRON 3.3mg; SODIUM 612mg; CALC 135mg
HOW TO SHAPE PHYLLO PACKETS
We coat the pastry with cooking spray— it’s faster and easier than brushing on butter.
1. Fold a phyllo sheet in half, like you’re closing a book.
2. Fold up one-third of the halved phyllo sheet.
3. Spoon on potato nest, leaving a hole in middle for the egg.
4. Fold over the top third of the phyllo sheet.
QUICK SLICE OF HEAVEN
A sweet quick bread for every taste, including two amped-up banana breads, a bejeweled cornmeal loaf, and the nuttiest almond bread ever
Freezable • Make Ahead • Vegetarian
Maple-Stout Quıck Bread
Hands-on time: 15 min. Total time: 1 hr. 8 min. Stout beer—think of Guinness, with its black color and intense richness—gives this bread a slightly bitter background note and gorgeous nut-brown hue.
7.88 ounces all-purpose flour (about 1 3/4 cups)
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
6 tablespoons butter, softened
3/4 cup packed dark brown sugar
2 large eggs
1/2 teaspoon vanilla extract
1/2 cup stout beer
1/2 cup fat-free sour cream
5 tablespoons maple syrup, divided
Baking spray with flour (such as Baker’s Joy)
5 tablespoons powdered sugar
1. Preheat oven to 350°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda, baking powder, and salt, stirring well with a whisk. Place butter and brown sugar in a large mixing bowl; beat with a mixer at high speed until well blended. Add eggs, 1 at a time, beating well after each addition. Beat in vanilla extract. Combine beer, sour cream, and 1/4 cup syrup, stirring well with a whisk. Beating at low speed, add flour mixture and beer mixture alternately to butter mixture, beginning and ending with flour mixture; beat just until combined.
3. Scrape batter into a 9 x 5–inch metal loaf pan coated with baking spray. Bake at 350° for 43 minutes or until a wooden pick inserted in center comes out with moist crumbs clinging. Cool 10 minutes in pan on a wire rack. Remove from pan; cool completely on wire rack.
4. Place powdered sugar in a small bowl. Add remaining 1 tablespoon syrup; stir until smooth. Drizzle glaze over cooled bread; let stand until set, if desired. Serves 14 (serving size: 1 slice).
CALORIES 190; FAT 5.7g (sat 3.3g, mono 1.6g, poly 0.4g); PROTEIN 2.9g; CARB 31.9g; FIBER 0.4g; CHOL 40mg; IRON 1mg; SODIUM 247mg; CALC 33mg
THE BOOZY BACK NOTE IS TEMPERED WITH SWEET AMBER SYRUP.
Kid Friendly • Make Ahead • Vegetarian
Chocolate-Hazelnut Banana Bread
Hands-on time: 17 min. Total time: 1 hr. 22 min. Use a light hand when swirling the batter; too much swirling may lose the stripe effect.
5 tablespoons chocolate-hazelnut spread (such as Nutella)
3 tablespoons plus 1 teaspoon canola oil, divided
3 tablespoons butter, softened
1/2 cup packed brown sugar
2 medium-sized ripe bananas, sliced
2 large eggs
6.75 ounces all-purpose flour (about 1 1/2 cups)
3/4 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
2/3 cup whole buttermilk
Baking spray with flour (such as Baker’s Joy)
1/4 cup hazelnuts, coarsely chopped
1 ounce bittersweet chocolate, finely chopped
1. Preheat oven to 350°.
2. Combine chocolate-hazelnut spread and 1 teaspoon oil in a microwave-safe dish; microwave at HIGH 30 seconds or until melted. Stir. Combine 3 tablespoons oil, butter, brown sugar, and banana in a large bowl; beat with a mixer at medium-high speed until well blended. Add eggs, 1 at a time, beating well after each addition.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda, baking powder, and salt. Beating at low speed, add flour mixture and buttermilk alternately to banana mixture, beginning and ending with flour mixture; beat just until combined. Scrape half of batter into a 9 x 5–inch metal loaf pan coated with baking spray, and top with chocolate-hazelnut spread mixture. Spread remaining batter over chocolate mixture. Using a wooden pick, swirl batter. Sprinkle batter with hazelnuts.
4. Bake at 350° for 55 minutes or until a wooden pick comes out with moist crumbs clinging. Cool 10 minutes in pan on a wire rack. Remove bread; cool on wire rack.
5. Place bittersweet chocolate in a microwave-safe dish; microwave at high 30 seconds. Drizzle bread with chocolate; let stand until set. Serves 16 (serving size: 1 slice).
CALORIES 193; FAT 9.7g (sat 3g, mono 3.5g, poly 1.2g); PROTEIN 3.4g; CARB 24.6g; FIBER 1.2g; CHOL 30mg; IRON 1mg; SODIUM 186mg; CALC 28mg
Kid Friendly • Freezable • Make Ahead • Vegetarian
Caramelized Banana Bread with Browned Butter Glaze
Hands-on time: 31 min. Total time: 1 hr. 31 min. A few techniques take banana bread to the next level: Cooking ripe banana slices in butter deepens the sweet banana flavor, while browned butter gives the glaze nutty richness.
4 tablespoons butter, softened and divided
3/4 cup packed dark brown sugar
3 medium-sized ripe bananas, sliced
1/2 cup nonfat buttermilk
3 tablespoons canola oil
2 tablespoons amber or gold rum
2 large eggs
9 ounces all-purpose flour (about 2 cups)
3/4 teaspoon baking soda
1/2 teaspoon salt
Baking spray with flour (such as Baker’s Joy)
1/3 cup powdered sugar
2 teaspoons half-and-half
1. Preheat oven to 350°.
2. Melt 3 tablespoons butter in a large skillet over medium-high heat. Add brown sugar and bananas; sauté 4 minutes, stirring occasionally. Remove from heat; cool 10 minutes. Place banana mixture in a large bowl. Beat with a mixer at medium speed until smooth.
3. Combine buttermilk and next 3 ingredients. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda, and salt. Add flour mixture and buttermilk mixture alternately to banana mixture, beginning and ending with flour mixture; beat at low speed just until combined. Scrape batter into a 9 x 5–inch metal loaf pan coated with baking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out with moist crumbs clinging. Cool 10 minutes in pan on a wire rack. Remove bread from pan, and cool on wire rack.
4. Melt remaining 1 tablespoon butter in a small, heavy saucepan over medium-high heat. Cook 3 minutes or until butter begins to brown; remove from heat. Add powdered sugar and half-and-half, stirring with a whisk until smooth. Drizzle glaze over bread. Let stand until glaze sets. Serves 16 (serving size: 1 slice)
CALORIES 190; FAT 6.3g (sat 2.3g, mono 2.7g, poly 1g); PROTEIN 3g; CARB 30.5g; FIBER 1g; CHOL 30mg; IRON 1mg; SODIUM 173mg; CALC 26mg
CHOCOLATE, HAZELNUTS, BANANA: AN INSANELY GOOD COMBO
Kid Friendly • Freezable • Make Ahead • Vegetarian
Almond Bread
Hands-on time: 15 min. Total time: 1 hr. 15 min. A package of almond paste—which you’ll find on the baking aisle—makes this loaf incredibly moist and dense, almost like a pound cake.
6.75 ounces all-purpose flour (about 1 1/2 cups)
1 1/2 teaspoons baking powder
1/2 teaspoon salt
2/3 cup granulated sugar
2 tablespoons butter, softened
2 tablespoons canola oil
1 (7-ounce) package almond paste
2 large eggs
1/2 teaspoon vanilla extract
1/2 cup plus 1 tablespoon 2% reduced-fat milk, divided
Baking spray with flour (such as Baker’s Joy)
1/4 cup sliced almonds
1/3 cup powdered sugar
Dash of salt
1. Preheat oven to 350°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, and salt, stirring well with a whisk. Place granulated sugar and next 3 ingredients in a large bowl; beat with a mixer at medium speed until well combined (about 3 minutes). Add eggs, 1 at a time, beating well after each addition; beat in vanilla. Beating at low speed, add flour mixture and 1/2 cup milk alternately to butter mixture, beginning and ending with flour mixture; beat just until combined.
3. Scrape batter into a 9 x 5–inch metal loaf pan coated with baking spray; sprinkle with sliced almonds. Bake at 350° for 50 minutes or until a wooden pick inserted in the center comes out with moist crumbs clinging. Cool in pan on a wire rack 10 minutes. Remove from pan; cool on wire rack.
4. Place powdered sugar in a small bowl. Add remaining 1 tablespoon milk and dash of salt; stir with a whisk until smooth. Drizzle glaze over top of bread; let stand until set. Serves 16 (serving size: 1 slice).
CALORIES 193; FAT 8.2g (sat 1.7g, mono 4.5g, poly 1.6g); PROTEIN 3.7g; CARB 26.9g; FIBER 1.1g; CHOL 27mg; IRON 0.9mg; SODIUM 144mg; CALC 63mg
Kid Friendly • Freezable • Make Ahead • Vegetarian
Kumquat-Cranberry Cornmeal Loaf
Hands-on time: 15 min. Total time: 1 hr. 15 min. Juicy fruit bakes on the bottom of the bread, which is inverted to reveal a gorgeously jeweled top. Slice off a thin layer of the domed top to create a stable base before you turn out the bread.
1 cup fresh cranberries
1/3 cup granulated sugar
1/4 cup thinly sliced kumquat or 2 tablespoons slivered orange rind strips
1 teaspoon all-purpose flour
1/2 teaspoon grated lemon rind
Baking spray with flour (such as Baker’s Joy)
6.75 ounces all-purpose flour (about 1 1/2 cups)
1/2 cup yellow cornmeal
3/4 teaspoon baking powder
1/2 teaspoon salt
2/3 cup agave nectar
1/2 cup extra-virgin olive oil
1/2 cup whole buttermilk
1 teaspoon grated orange rind
2 large eggs
1. Preheat oven to 350°.
2. Combine first 5 ingredients in a bowl, and toss well. Coat a 9 x 5–inch loaf pan with baking spray; line bottom of pan with wax paper. Coat wax paper with baking spray. Sprinkle bottom of pan with cranberry mixture. Set aside.
3. Weigh or lightly spoon 6.75 ounces flour into dry measuring cups; level with a knife. Combine flour, cornmeal, baking powder, and salt in a large bowl; make a well in center of mixture. Combine agave nectar and remaining ingredients in a bowl, stirring well; add agave mixture to flour mixture, stirring just until combined. Scrape batter into prepared pan over cranberry mixture. Bake at 350° for 50 minutes or until a wooden pick inserted in center comes out with moist crumbs clinging. Cool in pan 10 minutes on a wire rack.
4. Cut dome off bread using a serrated knife. Place a plate upside down on top of bread; invert bread onto plate. Discard wax paper. Cool. Serves 16 (serving size: 1 slice).
CALORIES 198; FAT 7.8g (sat 1.3g, mono 5.2g, poly 0.9g); PROTEIN 2.7g; CARB 30g; FIBER 1.1g; CHOL 24mg; IRON 1mg; SODIUM 112mg; CALC 20mg
CRANBERRIES SPARKLE WITH BRILLIANT COLOR.
Kid Friendly • Make Ahead • Vegetarian
Sweet Potato Bread
Hands-on time: 25 min. Total time: 1 hr. 5 min. Inspired by carrot cake, we created a cream cheese–frosted bread.
6.75 ounces all-purpose flour (about 1 1/2 cups)
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves
1/2 cup plain 2% reduced-fat Greek yogurt
1/2 cup granulated sugar
1/4 cup canola oil
2 large eggs
1/2 cup packed shredded peeled sweet potato (about 4 ounces)
1/3 cup raisins
1/3 cup chopped pecans, toasted
Baking spray with flour (such as Baker’s Joy)
3 ounces 1/3-less-fat cream cheese, softened
1/3 cup powdered sugar
1/2 teaspoon grated lemon rind
Dash of salt
1. Preheat oven to 350°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 6 ingredients in a large bowl, stirring well with a whisk. Combine yogurt, sugar, oil, and eggs. Add yogurt mixture to flour mixture, stirring just until moist. Gently fold in sweet potato, raisins, and pecans.
3. Scrape batter into a 9 x 5–inch metal loaf pan coated with baking spray. Bake at 350° for 40 minutes or until a wooden pick inserted in center comes out with moist crumbs clinging. Cool in pan 10 minutes. Remove bread from pan; cool completely on wire rack.
4. Combine cream cheese and remaining ingredients in a bowl; beat with a mixer at medium speed 2 minutes or until smooth. Spread frosting evenly over bread. Serves 14 (serving size: 1 slice).
CALORIES 191; FAT 8.1g (sat 1.6g, mono 3.9g, poly 1.9g); PROTEIN 3.9g; CARB 26.3g; FIBER 1.1g; CHOL 31mg; IRON 1mg; SODIUM 197mg; CALC 58mg
A FUN TWIST ON CARROT CAKE, COMPLETE WITH CREAM CHEESE FROSTING
Kid Friendly • Freezable • Make Ahead • Vegetarian
Walnut Streusel Bread
Hands-on time: 15 min. Total time: 1 hr. 15 min.
Streusel:
1/3 cup packed brown sugar
1/3 cup old-fashioned rolled oats
1 tablespoon all-purpose flour
1/4 teaspoon ground cinnamon
Dash of salt
2 tablespoons butter, melted
2 tablespoons chopped walnuts
Bread:
9 ounces all-purpose flour (about 2 cups)
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
5 tablespoons butter, softened
2/3 cup granulated sugar
3 large eggs
1 teaspoon vanilla extract
1 cup nonfat buttermilk
Baking spray with flour (such as Baker’s Joy)
1. Preheat oven to 350°.
2. To prepare streusel, combine first 5 ingredients in a medium bowl. Add 2 tablespoons melted butter, stirring until well combined. Stir in nuts. Set aside.
3. To prepare bread, weigh or lightly spoon 9 ounces flour into dry measuring cups; level with a knife. Combine flour, baking soda, baking powder, and 1/2 teaspoon salt in a bowl, stirring well with a whisk. Combine 5 tablespoons butter and granulated sugar in a large bowl; beat with a mixer at medium-high speed until well blended. Add eggs, 1 at a time, beating well after each addition; beat in vanilla. Beating at low speed, add flour mixture and buttermilk alternately to sugar mixture, beginning and ending with flour mixture; beat just until combined. Scrape half of batter into a 9 x 5–inch loaf pan coated with baking spray; sprinkle with half of streusel mixture. Spread remaining batter over streusel; swirl. Sprinkle remaining streusel on top of batter. Bake at 350° for 50 minutes or until a wooden pick inserted in center comes out with moist crumbs clinging. Cool 10 minutes in pan on a wire rack. Remove from pan; cool completely on wire rack. Serves 16 (serving size: 1 slice).
CALORIES 187; FAT 6.7g (sat 3.5g, mono 1.8g, poly 0.9g); PROTEIN 3.9g; CARB 27.9g; FIBER 0.7g; CHOL 47mg; IRON 1mg; SODIUM 200mg; CALC 40mg
WHAT TO COOK RIGHT NOW
SCARY-GOOD TREATS
Adults love Halloween about as much as kids do, and here are recipes to get both groups in an even better, ghastlier frame of mind. Our Black Cat Sandwich Cookies are a tasty blend of shortbread-like cookies with a layer of soft chocolate. Or, make the Chocolate-Toffee Apples, which combine the buttery richness of caramel apples with the fun crunch of candied ones—two old standards twisted together. After the kiddies retire to inventory their candy haul, grown-ups can drink from our Black Cauldron—a spiked ice-cream float that bubbles and burbles.
Kid Friendly • Make Ahead
Chocolate-Toffee Apples
Hands-on time: 32 min. Total time: 1 hr.
12 small Honeycrisp or other firm red apples
1 cup chopped pecans, toasted
1 cup granulated sugar
2/3 cup packed brown sugar
1/4 cup water
2 tablespoons brown sugar corn syrup
2 tablespoons heavy whipping cream
2 tablespoons butter
1/2 teaspoon vanilla extract
1/8 teaspoon salt
2 ounces bittersweet chocolate, finely chopped
1. Rinse apples; dry well to remove waxy residue. Insert a craft stick into stem end of each apple. Place pecans in a shallow dish.
2. Combine sugars and next 4 ingredients in a small, heavy saucepan over medium-high heat, stirring just until sugar dissolves, and bring to a boil. Cook, without stirring, until a candy thermometer reaches 325° or until syrup begins to caramelize. Remove from heat; stir in vanilla and salt.
3. Working quickly with 1 apple at a time and holding apple by its stick, dip in caramel mixture, tilting pan and turning apple to mostly coat apple; allow excess to drip off. Quickly dip apple in pecans. Place apple, stick side up, on a cooling rack; let stand until set. Place chocolate in a microwave-safe dish; microwave at HIGH 1 minute or until melted, stirring every 20 seconds until smooth. Drizzle chocolate over apples. Let stand until set. Serves 12 (serving size: 1 apple).
CALORIES 311; FAT 11.7g (sat 3.4g, mono 4.5g, poly 2.2g); PROTEIN 1.6g; CARB 55.8g; FIBER 4.8g; CHOL 9mg; IRON 0.6mg; SODIUM 49mg; CALC 29mg
Kid Friendly • Make Ahead
Black Cat Sandwich Cookies
Hands-on time: 30 min. Total time: 1 hr. 25 min.
Cookies:
8 ounces cake flour (about 2 cups)
1/2 teaspoon salt
1/4 teaspoon baking powder
1 cup powdered sugar
1/2 cup butter, softened
2 tablespoons 2% reduced-fat milk
1 1/2 teaspoons vanilla extract
Filling:
1 1/2 ounces bittersweet chocolate, finely chopped
2 tablespoons 2% reduced-fat milk
1/2 cup powdered sugar
2 tablespoons Dutch process cocoa
Dash of salt
1. Preheat oven to 350°.
2. To prepare cookies, weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 1/2 teaspoon salt, and baking powder, stirring with a whisk. Place powdered sugar and butter in a large bowl. Beat with a mixer at medium-high speed until well blended. Add 2 tablespoons milk and vanilla; beat 1 minute or until well combined. Add flour mixture; beat on low speed until just combined.
3. Shape dough into a 6-inch disk. Cover tightly with plastic wrap; chill 30 minutes. Discard plastic. Roll dough to a 1/4-inch thickness on a lightly floured surface. Cut out 36 (2-inch) round cookies, rerolling scraps as necessary. Using a small decorative cookie cutter, cut a cat-shaped opening in 18 rounds. Place cookies 1 inch apart on baking sheets lined with parchment paper. Bake at 350° for 14 minutes or until lightly browned. Cool on a wire rack.
4. To prepare filling, combine chocolate and 2 tablespoons milk in a microwave-safe dish; microwave at HIGH 1 minute or until melted, stirring every 15 seconds. Stir just until smooth. Combine 1/2 cup powdered sugar, cocoa, and dash of salt in a bowl, stirring well with a whisk. Add chocolate mixture to sugar mixture; stir just until smooth. (Mixture will thicken as it cools.) Divide chocolate mixture evenly among 18 whole cookies; spread in a thin, even layer. Top each cookie with a cut-out cookie. Serves 18 (serving size: 1 cookie sandwich).
CALORIES 156; FAT 6.1g (sat 3.7g, mono 1.6g, poly 0.3g); PROTEIN 1.6g; CARB 23.9g; FIBER 0.5g; CHOL 14mg; IRON 1.3mg; SODIUM 118mg; CALC 12mg
Quick & Easy
Black Cauldron
Place 1/2 cup vanilla ice cream in each of 4 tall glasses. Top each serving with 1 tablespoon vodka, 1 tablespoon brewed espresso, and 6 ounces oatmeal stout beer. Serve immediately. Serves 4 (serving size: 1 float).
CALORIES 264; FAT 7.3g (sat 4.5g); SODIUM 60mg
WE LIKE SAMUEL SMITH’S OATMEAL STOUT IN THE CAULDRON. IF YOU WANT A MORE BITTER EDGE, YOU CAN TRY A CHOCOLATE STOUT.
RECIPE MAKEOVER
CHIP CHIP HOORAY!
The classic chocolate chip treat is made lighter and better with browned butter, dark chocolate, and whole grains.
The chocolate chip cookie—crisp around the edges, soft in the middle, with gooey pockets of melty chocolate—is an almost perfect treat. And it’s hardly a huge nutrition offender at just 200 or so calories per cookie. But who can eat just one? Or, put another way, what if you can have the pleasures of the classic with about half the fat and calories? That’s what we have delivered here, even sneaking in a few whole grains. And we did not skimp on the rich, buttery cookie or the essential minimum chip-per-cookie ratio.
Saturated fat is cut by swapping in a little canola oil, which soaks up that browned-buttery goodness. Whole-wheat flour gives a nutty twist, and a pinch of salt balances the sweetness of two sugars. For the chocolate lover, we blend classic semisweet chips with our new dark-chocolate favorite, Hershey’s Special Dark, for a double hit.
THE BUTTER IS BROWNED TO DRAW OUT A DEEPER, RICHER FLAVOR.
Kid Friendly • Freezable • Make Ahead
Browned Butter Chocolate Chip Cookies
Hands-on time: 17 min. Total time: 42 min. Butter moves from nutty and brown to bitter and burned quickly, so be sure to take the pan off the heat once it turns amber-brown. To keep cookies from spreading, make sure the cookie sheet is completely cool before starting the next batch.
6 tablespoons unsalted butter
2 tablespoons canola oil
5.6 ounces all-purpose flour (about 1 1/4 cups)
3.3 ounces whole-wheat flour (about 3/4 cup)
1 teaspoon baking powder
1/2 teaspoon kosher salt
3/4 cup packed light brown sugar
2/3 cup granulated sugar
1/2 teaspoon vanilla extract
2 large eggs, lightly beaten
1/2 cup semisweet chocolate chips
1/3 cup dark chocolate chips (such as Hershey’s Special Dark)
1. Preheat oven to 375°.
2. Heat butter in a small saucepan over medium heat; cook 5 minutes or until browned. Remove from heat; add oil. Set aside to cool.
3. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours, baking powder, and salt, stirring with a whisk. Place butter mixture and sugars in a large bowl; beat with a mixer at medium speed until combined. Add vanilla and eggs; beat until well blended. Add flour mixture, beating at low speed until just combined. Stir in chocolate chips.
4. Drop by level tablespoonfuls 2 inches apart onto baking sheets lined with parchment paper. Bake 12 minutes or until bottoms of cookies just begin to brown. Cool slightly. Serves 40 (serving size: 1 cookie).
CALORIES 96; FAT 4g (sat 2g, mono 1.2g, poly 0.4g); PROTEIN 1.2g; CARB 14.8g; FIBER 0.6g; CHOL 14mg; IRON 0.5mg; SODIUM 42mg; CALC 14mg
|
CLASSIC |
MAKEOVER |
|
187 calories per serving |
96 calories per serving |
|
5.8 grams saturated fat |
2 grams saturated fat |
|
9.6 grams total fat |
4 grams total fat |
THIS COOKIE DESERVES A GLASS OF ICE-COLD MILK.
FOR AN IRRESISTIBLE COOKIE
Browned Butter
Less becomes more when butter gets browned, which amps up richness and nuttiness. A touch of canola oil comes in to save 3g sat fat per cookie.
A Boost of Whole Grains
We add some whole-wheat flour to make a better, more nutrient-dense treat.
Chocolate Duo
We develop a deeper, more intense chocolate presence with two types of chips: classic semisweet and rich dark chocolate.
GLOBAL PANTRY
COOL USES FOR FIERY SAMBAL
Meet your new favorite hot sauce—with a range far wider than Asian applications.
Sambal oelek (sometimes written “sambal ulek”) is a chile paste made of pounded or chopped fresh red cayenne chiles flavored with salt, a little sugar, and vinegar, but with no garlic or spices—so its taste is that of pure hot chile essence. It’s originally from Indonesia, where a “sambal” is a chile-based condiment sauce (there are many kinds of sambal), and “oelek” means mortar or pounded in a mortar.
If you’ve bought a jar of sambal oelek to use in Indonesian or other Asian food, you’ll soon find it has a place in many other parts of your repertoire, from salads (see Carrot Salad with a Hit of Heat) to sandwiches. One fabulous everyday use that will have you buying more in a hurry is in peanut butter or almond butter sandwiches. (I also love it on cheddar cheese.) Spread the nut butter on your bread or toast; then smear on a little sambal oelek. Top with another slice of bread or toast, or eat open-faced: a very adult peanut butter sandwich!
Sambal oelek is also a versatile kitchen friend. Try tossing in a spoonful to add punch to a soup or to a tomato sauce for pasta, or include some when you are marinating meat (it’s particularly delicious in a marinade for lamb). Put some out as a condiment (in a small bowl with a small spoon) with practically any meal; its fresh red color is very decorative.
Quick & Easy • Make Ahead • Vegetarian
Carrot Salad with a Hit of Heat
Hands-on time: 10 min. Total time: 40 min. Some like cooked carrots, while others prefer them grated to make a crunchy salad. You can do either with this recipe—just toss steamed carrot coins with the dressing. I suggest a mix of cilantro and mint, but you could use 3 tablespoons of just one or the other, if you wish; minced chives are an optional extra. One teaspoon sambal gives subtle heat; two give a noticeable punch. You can also make this salad with boiled sweet potatoes, peeled and chopped into bite-sized chunks—a delicious version.
3 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon sambal oelek (ground fresh chile paste)
4 cups coarsely grated carrot (about 1 pound)
3/8 teaspoon kosher salt
2 tablespoons chopped fresh cilantro
1 tablespoon minced fresh mint
1 tablespoon minced fresh chives (optional)
1. Combine first 3 ingredients in a large bowl, stirring with a whisk. Add carrot and salt; toss to coat. Let stand 30 minutes. Just before serving, add cilantro, mint, and chives, if desired; toss to combine. Serves 4 (serving size: 1 cup).
CALORIES 138; FAT 10.4g (sat 1.4g, mono 7.4g, poly 1.2g); PROTEIN 1.1g; CARB 11.5g; FIBER 3.2g; CHOL 0mg; IRON 0.4mg; SODIUM 259mg; CALC 39mg
The sweetness of the carrots is balanced by the fresh bite of the sambal oelek and chopped herbs.
Five more everyday uses for sambal oelek
Keep in mind this stuff is pretty potent. If you’re sensitive to heat, start with small amounts.
1 Dot on top of scrambled eggs or omelets, as you would Tabasco.
2 Deploy it as your secret weapon for a three- or four-alarm chili.
3 Mash it into softened butter to make a feisty topping for bread, roasted vegetables, or steak.
4 Stir into the meat mixture for burgers or meat loaf; double the heat by adding some to the ketchup topping.
5 Wake up pizza by adding sambal to the tomato sauce.
BUDGET COOKING
FEED 4 FOR LESS THAN $10
Dress up basic rice or pasta with big, bold sauces: spicy tomato cream on penne, roasted tomatillo on rice.
Kid Friendly • Quick & Easy •
Make Ahead
Chicken and Orzo Skillet Dinner
Hands-on time: 35 min. Total time: 35 min. Combine 4 cups romaine lettuce with 2 tablespoons chopped red onion and bottled vinaigrette for a quick side.
1 pound skinless, boneless chicken breast halves, cut into bite-sized pieces
8 cups water
12 ounces uncooked orzo
2 cups chopped tomato (about 2 medium)
2 teaspoons no-salt-added tomato paste
1/2 teaspoon salt
1/2 teaspoon crushed red pepper
1/4 teaspoon black pepper
3 cups baby spinach leaves
3 ounces feta cheese, crumbled (about 3/4 cup)
1. Heat a nonstick skillet over medium-high heat. Add chicken. Sauté 6 minutes, turning to brown all sides. Remove chicken from pan; keep warm.
2. Bring 8 cups water to a boil in a large saucepan. Add orzo; cook 8 minutes or until orzo is al dente. Drain in a colander over a bowl, reserving 1/4 cup cooking liquid.
3. Add reserved cooking liquid, chopped tomato, tomato paste, 1/2 teaspoon salt, and peppers to skillet; cook over medium-high heat 2 minutes. Add chicken, pasta, and 3 cups spinach leaves, stirring until spinach wilts. Remove from heat; sprinkle with cheese. Serves 4 (serving size: 2 cups).
CALORIES 486; FAT 7.5g (sat 3.6g, mono 1.4g, poly 0.5g); PROTEIN 39.8g; CARB 62.6g; FIBER 4.5g; CHOL 85mg; IRON 1.8mg; SODIUM 641mg; CALC 138mg
Make Ahead
Penne Rigate with Spicy Sausage and Zucchini in Tomato Cream Sauce
Hands-on time: 25 min. Total time: 45 min.
8 ounces uncooked penne rigate pasta
6 ounces hot turkey Italian sausage, casings removed
12 ounces zucchini, quartered lengthwise and cut into 1/2-inch slices
1 1/2 teaspoons dried oregano
1 teaspoon dried thyme
1/4 teaspoon crushed red pepper
3 garlic cloves, minced
Dash of sugar
2 tablespoons red wine vinegar
1 (28-ounce) can no-salt-added whole tomatoes
2 tablespoons heavy whipping cream
Cooking spray
3 ounces part-skim mozzarella cheese, shredded and divided (about 3/4 cup)
1 ounce Parmigiano-Reggiano cheese, grated and divided (about 1/4 cup)
1. Preheat oven to 375°.
2. Cook pasta according to package directions, omitting salt and fat. Drain; set aside.
3. Heat a large nonstick skillet over medium-high heat. Add sausage to pan, and sauté 5 minutes or until browned, stirring to crumble. Using a slotted spoon, remove sausage from pan. Wipe drippings from pan with a paper towel. Add zucchini to pan; sauté 3 minutes or until crisp-tender, stirring frequently. Add oregano and next 4 ingredients; sauté 1 minute, stirring constantly. Add vinegar; cook 30 seconds or until liquid evaporates. Drain tomatoes in a sieve over a bowl, reserving 1 cup tomato liquid. Crush tomatoes with hands, and add to zucchini mixture. Add reserved 1 cup tomato liquid; bring to a boil. Reduce heat, and simmer 5 minutes, stirring occasionally. Remove pan from heat; stir in cream. Add pasta and sausage to tomato mixture; stir to combine.
4. Spoon half of pasta mixture into an 11 x 7–inch glass or ceramic baking dish, or divide half evenly among 4 individual dishes coated with cooking spray. Sprinkle 1 ounce mozzarella and 2 tablespoons Parmigiano-Reggiano over pasta. Top with remaining pasta mixture; sprinkle evenly with remaining 2 ounces mozzarella and remaining 2 tablespoons Parmigiano-Reggiano. Bake at 375° for 20 minutes or until browned and bubbly. Serves 4 (serving size: about 1 1/2 cups).
CALORIES 450; FAT 14.1g (sat 6.8g, mono 3.8g, poly 1.5g); PROTEIN 26.9g; CARB 55.6g; FIBER 5g; CHOL 60mg; IRON 5.2mg; SODIUM 508mg; CALC 347mg
KITCHEN SECRET: UNTANGLING PASTA
For the busy cook, pasta makes a fast meal—sauce and noodles can cook concurrently and be combined just before serving. But once cooked, pasta has a short lifespan: If left undressed or allowed to cool down, the shapes and strands clump together, creating a tangled mess. To combat this problem, some cooks like to toss pasta with oil, but this method gives the pasta a slick surface, making it difficult for béchamel and ragù to cling to each bite. Instead, simply rinse clumpy pasta under hot tap water, tousling it with fingers or tongs to loosen knots and break up clusters. Drain, and immediately toss with sauce.
Make Ahead
Roasted Chili Verde with Pork and Rice
Hands-on time: 40 min. Total time: 1 hr. 25 min. Charring the tomatillos gives this verde sauce a smoky flavor.
1 1/2 pounds tomatillos, husks and stems removed
Cooking spray
1 cup chopped onion, divided
1/4 cup chopped cilantro leaves
1 teaspoon sugar
2 garlic cloves, chopped
1 jalapeño pepper, chopped
2 tablespoons canola oil, divided
1 pound boneless pork shoulder (Boston butt), trimmed, cut into 1-inch pieces
1/2 teaspoon kosher salt, divided
1/4 teaspoon black pepper
1 cup uncooked long-grain rice
1 (10-ounce) can mild diced tomatoes and green chiles, undrained
1 cup water
1 jalapeño pepper, sliced (optional)
Cilantro leaves (optional)
1. Preheat broiler to high.
2. Place tomatillos on a baking sheet or jelly-roll pan coated with cooking spray. Broil 8 inches from broiler 15 minutes or until skins blacken and tomatillos are soft.
3. Place tomatillos, pan juices, 3/4 cup onion, and next 4 ingredients in a blender or a food processor; process until sauce is almost smooth.
4. Heat a Dutch oven over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Sprinkle pork evenly with 1/4 teaspoon salt and black pepper. Add pork to pan. Sauté 6 minutes, turning to brown on all sides. Add tomatillo mixture to pan; bring to a boil. Cover, reduce heat, and simmer 1 hour or until pork is very tender, stirring occasionally.
5. Heat a large saucepan over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add remaining 1/4 cup onion; sauté 2 minutes or until soft. Add rice; sauté 3 minutes, stirring frequently. Add remaining 1/4 teaspoon salt, tomatoes, and 1 cup water to pan; bring to a boil. Cover and simmer 15 minutes or until liquid evaporates and rice is tender; do not stir. Divide rice among 4 plates. Top with pork mixture; garnish with sliced jalapeño and cilantro leaves, if desired. Serves 4 (serving size: about 3/4 cup chili verde and 1/2 cup rice).
CALORIES 496; FAT 17.4g (sat 3.7g, mono 8.5g, poly 3.7g); PROTEIN 28.3g; CARB 56.1g; FIBER 5.3g; CHOL 76mg; IRON 5mg; SODIUM 585mg; CALC 68mg
KID-FRIENDLY COOKING
MATISSE STIRS UP A CLASSIC
Our kid in the kitchen charms a picky eater and offers us a few pointers.
We asked Matisse Reid, our favorite 11-year-old foodie, to tackle a risotto.
—Phoebe Wu
“Today, I cooked Tomato and Mozzarella Risotto. I invited my friend Alex to come over. I was excited to use my new bag of Arborio rice. The recipe is pretty time-consuming, so we were a bit bored stirring the rice even though we took turns—what can I say, we’re kids! Alex is pretty picky when it comes to food (she doesn’t usually like garlic, onion, or spinach), but she liked this dish. She thought that it tasted a bit like lasagna, and it does. It was a little bit bland for my taste, so the next time I make it, I might use spicy canned tomatoes instead of regular tomatoes or chicken stock instead of vegetable stock to add more flavor. Overall, this recipe was easy to make and is a great dish to eat on its own or as a side.”
TEST THE RICE TO MAKE SURE IT’S COOKED—YOU MAY NEED MORE VEGETABLE BROTH IF IT’S NOT.
Kid Friendly • Quick & Easy • Vegetarian
Tomato and Mozzarella Risotto
Hands-on time: 32 min. Total time: 32 min.
3 1/4 cups organic vegetable broth
1 tablespoon unsalted butter
1/2 cup finely chopped onion
1 tablespoon minced garlic
1 1/4 cups uncooked Arborio rice
3/4 cup canned crushed tomatoes
2 ounces chopped fresh mozzarella cheese (about 1/2 cup)
1/4 teaspoon black pepper
1/8 teaspoon kosher salt
2 cups torn fresh baby spinach
1/4 cup finely chopped fresh basil
4 teaspoons extra-virgin olive oil, divided
1. Bring vegetable broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
2. Melt butter in a large saucepan over medium heat. Add onion and garlic to pan; sauté 2 minutes or until onion is tender, stirring frequently. Add rice to pan; cook 1 minute, stirring constantly. Add 1/2 cup broth to rice mixture; cook 5 minutes or until liquid is nearly absorbed, stirring constantly. Reserve 1/3 cup broth. Add remaining broth, 1/4 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 22 minutes total). Stir in tomatoes, and cook 1 minute. Add cheese, pepper, and salt to rice mixture, stirring constantly until cheese melts. Remove from heat, and stir in reserved 1/3 cup broth, spinach, and basil. Place 1 cup risotto in each of 4 shallow bowls. Drizzle 1 teaspoon oil over each serving. Serves 4.
CALORIES 362; FAT 11.5g (sat 4.5g, mono 4.1g, poly 0.6g); PROTEIN 8.8g; CARB 57.5g; FIBER 4.4g; CHOL 19mg; IRON 1.4mg; SODIUM 599mg; CALC 113mg
THE VERDICT
ALEX (AGE 11)
This score is pretty good, considering she was not impressed with some of the ingredients! 6/10
MATISSE
I’d give this an 8/10 or 9/10 with spicy tomatoes. 6/10
KICK UP THE HEAT: MATISSE SUGGESTS USING SPICY CANNED TOMATOES TO ADD MORE FLAVOR.
Superfast
Kid-Friendly Edition! The bluntest judgments always come from the kids’ side of the table. We invited a tasting panel, ages 5 to 13, to tell us which fast entrées made the grade.
The
SHOPPING LIST
Italian Sausage Hoagies
Prechopped onion
Garlic
Red bell pepper (1)
2-ounce hoagie rolls (4)
Lower-sodium marinara sauce
Sweet turkey Italian sausage (9 ounces)
Shredded part-skim mozzarella cheese (2.25 ounces)
Kid Friendly • Quick & Easy
Italian Sausage Hoagies
4 (2-ounce) hoagie rolls, halved lengthwise
9 ounces sweet turkey Italian sausage, cut into 1-inch-thick pieces
1/2 cup prechopped onion
1 teaspoon minced garlic
1 cup lower-sodium marinara sauce (such as Amy’s)
1 small red bell pepper, thinly sliced
1/4 teaspoon freshly ground black pepper
2.25 ounces shredded part-skim mozzarella cheese (about 1/2 cup)
1. Preheat broiler to high.
2. Hollow out top halves of rolls. Arrange rolls, cut sides up, on a baking sheet. Broil 1 1/2 minutes or until toasted. Set aside.
3. Heat a large skillet over medium-high heat. Add sausage to pan; cook 2 minutes or until lightly browned, stirring occasionally. Add onion and garlic; cook 1 minute. Add marinara, bell pepper, and black pepper; bring to a boil. Reduce heat, and simmer 6 minutes or until bell pepper is crisp-tender.
4. Arrange about 3/4 cup sausage mixture over bottom half of each roll; sprinkle each serving with about 2 tablespoons cheese. Place on a baking sheet; broil 2 minutes or until cheese melts. Top with top halves of rolls. Serves 4 (serving size: 1 hoagie).
CALORIES 309; FAT 7g (sat 4.4g, mono 0.9g, poly 0.1g); PROTEIN 20.7g; CARB 28.5g; FIBER 2.5g; CHOL 51mg; IRON 1.8mg; SODIUM 588mg; CALC 182mg
“IT TASTES LIKE MEATBALLS. I WANT ANOTHER ONE!” EVAN, AGE 9
THE VERDICT
The hearty filling garnered rave reviews from our kid panel, and Evan, who usually avoids vegetables, didn’t even notice the sliced bell pepper.
The
SHOPPING LIST
Beef and Broccoli Bowl
Broccoli florets (2 cups)
Red onion (1)
Carrots
Green onions
Boil-in-bag long-grain rice (1 [3 1/2-ounce] bag)
Lower-sodium soy sauce
Cornstarch
Hoisin sauce
Canola oil
Dark sesame oil
Boneless sirloin steak (12 ounces)
Kid Friendly • Quick & Easy
Beef and Broccoli Bowl
1 (3 1/2-ounce) bag boil-in-bag long-grain rice
1/4 cup lower-sodium soy sauce
1 tablespoon cornstarch
1 tablespoon hoisin sauce
1 (12-ounce) boneless sirloin steak, cut into thin strips
2 teaspoons canola oil
2 cups broccoli florets
1 cup vertically sliced red onion
1 cup chopped carrot
1/2 cup water
2 teaspoons dark sesame oil
1/3 cup sliced green onions
1. Cook rice according to package directions.
2. Combine soy sauce, cornstarch, and hoisin in a medium bowl. Add beef; toss to coat. Heat a large skillet over high heat. Add oil to pan; swirl to coat. Remove beef, reserving marinade. Add beef to pan; cook 2 minutes or until browned, stirring occasionally. Remove beef from pan. Add broccoli and next 4 ingredients to pan; cook 4 minutes or until broccoli is crisp-tender, stirring occasionally. Add reserved marinade to pan; bring to a boil. Cook 1 minute. Add beef to pan; cook 1 minute or until thoroughly heated. Sprinkle with green onions. Serve over rice. Serves 4 (serving size: 1 cup stir-fry and about 1/2 cup rice).
CALORIES 311; FAT 9.3g (sat 2g, mono 3.9g, poly 2g); PROTEIN 23.5g; CARB 32.5g; FIBER 3g; CHOL 36mg; IRON 3.2mg; SODIUM 529mg; CALC 71mg
“THAT WAS THE BEST THING I’VE EVER HAD IN MY LIFE!” GRADIE, AGE 6
THE VERDICT
This stir-fry was a hit, and several tasters even went back for seconds. A flavorful sweet-salty sauce helps make the veggie-packed dish easy to love. “The juice coming from the meat is really good!” reported John.
PREP POINTERS
Vary the vegetables to appeal to tastes. Snow peas, green beans, or leafy greens such as spinach would all work nicely here. Young cooks will also enjoy measuring out the marinade ingredients.
The
SHOPPING LIST
Chicken and Vegetable Soup
Onion (1)
Carrots
Garlic
Fresh thyme
Green beans (5 ounces)
Extra-virgin olive oil
Fat-free, lower-sodium chicken broth (3 cups)
14.5-ounce can no-salt-added, fire-roasted diced tomatoes
Orzo or pastina (tiny star-shaped pasta)
Rotisserie chicken breast
Parmesan cheese (2 ounces)
Kid Friendly • Quick & Easy
Chicken and Vegetable Soup
1 1/2 tablespoons extra-virgin olive oil
1 cup chopped onion
1/2 cup chopped carrot
1 tablespoon minced fresh garlic
1/2 teaspoon black pepper
1/4 teaspoon salt
1 thyme sprig
3 cups fat-free, lower-sodium chicken broth
1 (14.5-ounce) can no-salt-added, fire-roasted diced tomatoes, undrained
1/2 cup uncooked orzo (rice-shaped pasta) or pastina (tiny star-shaped pasta)
5 ounces green beans, cut into 1-inch pieces (about 1 cup)
1 cup shredded skinless, boneless rotisserie chicken breast
2 ounces fresh Parmesan cheese, grated (about 1/2 cup)
1. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and next 5 ingredients to pan; sauté 4 minutes. Add broth and tomatoes; bring to a boil. Add pasta and beans; cook 5 minutes. Stir in chicken, and sprinkle with cheese. Discard thyme. Serves 6 (serving size: 1 cup soup and 4 teaspoons cheese).
CALORIES 257; FAT 7.3g (sat 2.5g, mono 3.5g, poly 0.6g); PROTEIN 15.4g; CARB 32.8g; FIBER 3g; CHOL 25mg; IRON 2mg; SODIUM 552mg; CALC 145mg
“THIS SOUP WAS MY FAVORITE—I REALLY LIKE ALL THE VEGETABLES IN IT.” MINA, AGE 10
THE VERDICT
For adventuresome eaters like Mina, this soup was a welcome change from the usual chicken noodle. A variety of veggies and the shredded chicken kept our tasters interested.
PREP POINTERS
Tiny pasta stars will up the fun factor. Or try orzo, alphabet, ditalini, or another small pasta. Swap in your kids’ favorite veggies—spinach or zucchini are good options. Don’t skip the nutty Parmesan, which adds extra depth to the soup’s broth.
The
SHOPPING LIST
Raspberry Chocolate Parfaits
Fresh raspberries (2 [6-ounce] packages)
Sugar
Bittersweet chocolate (1 ounce)
Fresh orange juice
Vanilla frozen Greek yogurt
Kid Friendly • Quick & Easy
Raspberry Chocolate Parfaits
2 (6-ounce) packages fresh raspberries, divided
1/4 cup sugar
2 tablespoons fresh orange juice
1 cup vanilla frozen Greek yogurt
1 ounce shaved bittersweet chocolate (about 1/4 cup)
1. Combine 1 package raspberries, sugar, and juice in a small saucepan over medium-high heat; bring to a boil. Reduce heat, and simmer 8 minutes, stirring occasionally to break up berries. Place raspberry mixture and remaining package raspberries in a medium bowl; cool 5 minutes in freezer.
2. Place 2 tablespoons yogurt in each of 4 glasses. Top each serving with 3 tablespoons raspberry mixture and 1 1/2 teaspoons chocolate shavings. Repeat procedure with remaining 1/2 cup yogurt, 3/4 cup raspberry mixture, and 2 tablespoons chocolate. Serves 4 (serving size: 1 parfait).
CALORIES 198; FAT 3.2g (sat 1.7g, mono 0.1g, poly 0.3g); PROTEIN 5.9g; CARB 38.9g; FIBER 6.2g; CHOL 3mg; IRON 1.1mg; SODIUM 31mg; CALC 26mg
“MOM, CAN YOU MAKE THIS AT HOME?” MACLAINE, AGE 5
THE VERDICT
Sweet raspberries and creamy frozen yogurt replace traditional ice cream—a much lower-fat swap that went unnoticed by Maclaine, one of our toughest critics.
The
SHOPPING LIST
Panko-Crusted Fish Sticks
Panko (Japanese breadcrumbs)
Canola oil
Canola mayonnaise
Bread-and-butter pickles
Capers
2% reduced-fat milk
Large eggs (2)
Light sour cream
Halibut fillets (1 pound)
Kid Friendly • Quick & Easy
Panko-Crusted Fish Sticks
1 tablespoon 2% reduced-fat milk
2 large eggs, lightly beaten
1 pound halibut fillets, cut into 20 (1-inch) strips
1 cup panko (Japanese breadcrumbs)
3/8 teaspoon kosher salt, divided
3/8 teaspoon freshly ground black pepper, divided
2 tablespoons canola oil, divided
1/4 cup light sour cream
3 tablespoons canola mayonnaise
2 tablespoons finely chopped bread-and-butter pickles
2 teaspoons minced capers
1. Combine milk and eggs in a large bowl; stir with a whisk. Add fish, and toss gently to coat. Place panko, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large zip-top bag. Add fish to panko mixture; seal bag. Shake bag gently to coat fish.
2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add half of fish; cook 4 minutes or until done, turning occasionally to brown all sides. Repeat procedure with remaining 1 tablespoon oil and remaining fish.
3. Combine sour cream, mayonnaise, pickles, capers, remaining 1/8 teaspoon salt, and remaining 1/8 teaspoon pepper in a small bowl. Serve sauce with fish. Serves 4 (serving size: 5 fish sticks and about 1 1/2 tablespoons sauce).
CALORIES 382; FAT 22.1g (sat 2.9g, mono 12g, poly 5.9g); PROTEIN 29.5g; CARB 13.2g; FIBER 0.6g; CHOL 136mg; IRON 1.5mg; SODIUM 463mg; CALC 97mg
“THE HOMEMADE TARTAR SAUCE IS SURPRISINGLY GOOD!” JOHN, AGE 13
PREP POINTERS
Young cooks will enjoy breading the fish sticks and stirring together the tartar sauce. Look for wild-caught Pacific halibut at your fish counter for the most sustainable choice. Avoid Atlantic halibut. For tilapia, buy American farm-raised.
THE VERDICT
We tried this recipe first with cod, a more delicate fish. John, our oldest taster, liked the flavor but thought the fish was “really squishy.” We swapped out cod for halibut, equally mild but much firmer. A less expensive alternative would be tilapia.
DINNER TONIGHT
Fast weeknight menus from the Cooking Light Test Kitchen.
The
SHOPPING LIST
Roasted Chicken Thighs with Mustard-Thyme Sauce
Olive oil
Bone-in chicken thighs (2 1/2 pounds)
Butter
Onion (1)
Fresh thyme
No-salt-added chicken stock
Flour
Dijon mustard
Roasted Potatoes and Green Beans
Fingerling potatoes (1 pound)
Haricots verts (10 ounces)
Olive oil
Garlic
The
GAME PLAN
While oven preheats:
• Brown chicken.
• Prep potatoes and beans.
While chicken and vegetables roast:
• Chop onion and thyme.
Kid Friendly • Quick & Easy
Roasted Chicken Thighs with Mustard-Thyme Sauce with Roasted Potatoes and Green Beans
Kid Tweak: Add a little honey to the pan sauce. Crowd Pleaser: High-temp roasting makes the skins French-fry crisp.
1 tablespoon olive oil
8 bone-in chicken thighs, skinned (about 2 1/2 pounds)
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 tablespoon butter
1/2 cup chopped onion
2 teaspoons chopped fresh thyme
1 cup no-salt-added chicken stock (such as Swanson), divided
4 teaspoons flour
1 teaspoon Dijon mustard
1. Preheat oven to 425°.
2. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Remove chicken from pan; place in an 11 x 7–inch glass or ceramic baking dish. Bake at 425° for 16 minutes or until a thermometer registers 165°. Remove chicken from dish; reserve drippings.
3. Return skillet to medium-high heat. Add butter; swirl to coat. Add onion and thyme; sauté 5 minutes or until tender. Combine 3 tablespoons stock and flour in a small bowl, stirring with a whisk until smooth. Add flour mixture, remaining stock, and reserved drippings to pan, scraping pan to loosen browned bits. Bring to a boil, and cook 2 minutes or until slightly thickened. Remove from heat, and add mustard, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper, stirring with a whisk. Serve sauce with chicken. Serves 4 (serving size: 2 thighs and 3 tablespoons sauce).
CALORIES 246; FAT 11.7g (sat 3.7g, mono 4.9g, poly 1.8g); PROTEIN 28.9g; CARB 4.6g; FIBER 0.5g; CHOL 122mg; IRON 1.8mg; SODIUM 498mg; CALC 27mg
For the Roasted Potatoes and Green Beans:
Preheat oven to 425°. Combine 1 tablespoon olive oil; 1/4 teaspoon salt; 1/4 teaspoon black pepper; 1 pound fingerling potatoes, halved lengthwise; 10 ounces trimmed haricots verts; and 2 thinly sliced garlic cloves on a jelly-roll pan coated with cooking spray; toss to coat. Bake at 425° on bottom rack for 25 minutes, stirring once. Serves 4 (serving size: 1 cup).
CALORIES 145; FAT 3.7g (sat 0.5g); SODIUM 158mg
TECHNIQUE TIP: LETTING THE STOCK MIXTURE COOK DOWN THICKENS THE SAUCE.
The
SHOPPING LIST
Apple and Rosemary Pork Roulade
Olive oil
(8-ounce) package prechopped onion (1)
Fuji apple
Garlic
Fresh rosemary
Cider vinegar
(1-pound) pork tenderloin
Unfiltered apple cider
No-salt-added chicken stock
Dijon mustard
Roasted Brussels Sprouts
Hazelnuts
Canola oil
Maple syrup
Brussels sprouts (1 pound)
The
GAME PLAN
While oven preheats:
• Cook apple mixture.
• Prepare Brussels sprouts.
While apple mixture cools:
• Roast Brussels sprouts.
• Cut open and flatten pork.
Kid Friendly • Quick & Easy
Apple and Rosemary Pork Roulade with Roasted Brussels Sprouts
Feed A Family: Substitute green beans for bitter Brussels sprouts.
Prep Pointer: Cut pork open, and then again from the middle outward.
1 teaspoon olive oil
3/4 cup prechopped onion
3/4 cup chopped Fuji apple
2 teaspoons minced fresh garlic
1 tablespoon cider vinegar
1 teaspoon chopped fresh rosemary
1 (1-pound) pork tenderloin, trimmed
1/2 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
Cooking spray
1/3 cup no-salt-added chicken stock (such as Swanson)
3 tablespoons unfiltered apple cider
1 teaspoon Dijon mustard
1. Preheat oven to 425°.
2. Heat a large ovenproof skillet over medium-high heat. Add oil; swirl to coat. Add onion, apple, and garlic; sauté 5 minutes or until tender. Add vinegar and rosemary; cook 1 minute. Place apple mixture in a small bowl. Wipe pan clean.
3. Slice pork lengthwise, cutting to, but not through, other side. Open halves, laying pork flat. Starting from the center, slice each half lengthwise, cutting to, but not through, other side; open so pork is flat. Place plastic wrap over pork; pound to an even thickness using a meat mallet or small heavy skillet. Sprinkle evenly with 3/8 teaspoon salt and pepper. Spread apple mixture on pork. Roll up, jelly-roll fashion.
4. Return pan to medium-high heat. Coat pan with cooking spray. Add pork, seam side down; cook 4 minutes or until browned, carefully turning occasionally. Place pan in oven. Bake at 425° for 15 minutes or until a thermometer inserted in the center registers 145°. Remove pork from pan; let stand 5 minutes before slicing.
5. Return pan to medium-high heat; add stock, cider, mustard, and remaining 1/8 teaspoon salt, stirring with a whisk. Bring to a boil; cook 2 minutes. Serve over pork. Serves 4 (serving size: about 3 ounces pork and 2 tablespoons sauce).
CALORIES 181; FAT 4.1g (sat 1g, mono 1.7g, poly 0.6g); PROTEIN 24.7g; CARB 9.6g; FIBER 1g; CHOL 74mg; IRON 1.3mg; SODIUM 343mg; CALC 17mg
For the Roasted Brussels Sprouts:
Preheat oven to 425°. Combine 1/4 cup chopped hazelnuts, 2 teaspoons canola oil, 1 1/2 teaspoons maple syrup, 1/2 teaspoon black pepper, 1/4 teaspoon salt, and 1 pound halved Brussels sprouts on a jelly-roll pan. Bake at 425° for 17 minutes, stirring once. Serves 4 (serving size: about 1/2 cup).
CALORIES 122; FAT 7.1g (sat 0.6g); SODIUM 176mg
KID-FRIENDLY: CIDER ADDS AN EXTRA BURST OF SWEET APPLE FLAVOR.
The
SHOPPING LIST
Poblano-Turkey Sausage Chili
Canola oil
(8-ounce) package prechopped onion (1)
Garlic
8 ounces sweet turkey Italian sausage
Chili powder
Dried oregano
Ground cumin
Poblano chiles (2)
Bay leaf
No-salt-added chicken stock
28-ounce can diced tomatoes
15-ounce can no-salt-added black beans
15-ounce can no-salt-added pinto beans
Flour
Fresh cilantro
Reduced-fat sour cream
Radishes (optional)
Corn Bread Sticks
Flour
Cornmeal
Baking powder
Reduced-fat buttermilk
Butter
Canola oil
Large egg (1)
The
GAME PLAN
While oven preheats:
• Prepare chili.
While chili simmers:
• Make corn bread batter.
• Bake corn bread.
Quick & Easy • Make Ahead
Poblano–Turkey Sausage Chili with Corn Bread Sticks
Family-Friendly: Use milder green bell peppers in place of poblanos.
Kid-Pleaser: Corn bread stick molds make fun shapes.
Make-Ahead Tip: Cook and freeze the chili up to two months in advance.
2 teaspoons canola oil
1 cup prechopped onion
1 tablespoon minced fresh garlic
8 ounces sweet turkey Italian sausage
1 tablespoon chili powder
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
2 poblano chiles, seeded and finely chopped
1 bay leaf
1 cup plus 2 tablespoons no-salt-added chicken stock (such as Swanson), divided
1 (28-ounce) can diced tomatoes, undrained
1 (15-ounce) can no-salt-added black beans, rinsed and drained
1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
2 tablespoons all-purpose flour
1/2 cup coarsely chopped fresh cilantro
1/2 teaspoon freshly ground black pepper
1/4 cup reduced-fat sour cream
Sliced radishes (optional)
1. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and garlic; sauté 4 minutes or until browned. Remove casings from sausage; add sausage to pan. Stir in chili powder, oregano, cumin, poblanos, and bay leaf; cook 4 minutes or until sausage is browned, stirring to crumble sausage.
2. Add 1 cup stock, tomatoes, and beans. Bring to a boil; reduce heat, and simmer 25 minutes or until slightly thickened. Combine flour and remaining 2 tablespoons stock in a small bowl, stirring with a whisk to form a slurry. Add slurry to chili, stirring with a whisk. Bring to a boil; cook 1 minute or until thickened. Remove from heat; stir in cilantro and black pepper. Discard bay leaf. Serve with sour cream and sliced radishes, if desired. Serves 6 (serving size: about 1 cup chili and 2 teaspoons sour cream).
CALORIES 218; FAT 3.5g (sat 1.7g, mono 1.3g, poly 0.5g); PROTEIN 14.3g; CARB 25.7g; FIBER 5.7g; CHOL 29mg; IRON 2.4mg; SODIUM 449mg; CALC 132mg
For the Corn Bread Sticks:
Place a cast-iron corn bread stick mold pan in oven. Preheat oven to 400°. Weigh or lightly spoon 3 ounces all-purpose flour (about 2/3 cup) into a dry measuring cup; level with a knife. Combine flour, 1/2 cup cornmeal, 1 teaspoon baking powder, and 1/4 teaspoon salt. Stir in 1/2 cup reduced-fat buttermilk, 1 tablespoon melted butter, 1 tablespoon canola oil, and 1 large egg, beaten. Remove pan from oven; divide batter among 6 corn bread stick molds. Bake at 400° for 12 minutes or until lightly browned on top. Serves 6 (serving size: 1 corn bread stick).
CALORIES 161; FAT 5.7g (sat 2.1g); SODIUM 209mg
The
SHOPPING LIST
Spiced Lentils and Poached Eggs
Dried small red lentils
Bay leaf
Olive oil
Onion (1)
Tomatoes (2)
Curry powder
Ground cumin
Ground red pepper
Garlic
White vinegar
Eggs (4)
Plain low-fat Greek yogurt
Fresh cilantro
Cumin-Scented Carrots
Baby carrots (1 pound)
Olive oil
Ground cumin
The
GAME PLAN
While grill preheats:
• Cook lentils.
• While carrots roast:
• Sauté veggies.
• Poach eggs.
Kid Friendly • Quick & Easy • Vegetarian
Spiced Lentils and Poached Eggs with Cumin-Scented Carrots
Feed A Family: Adults and kids can enjoy eggs for dinner.
Shopping Tip: Look for red lentils in the rice and grains aisle.
1 cup dried small red lentils
3 cups water
1 bay leaf
2 teaspoons olive oil
1 cup chopped onion
1 cup chopped tomato
1 teaspoon curry powder
1/4 teaspoon ground cumin
1/2 teaspoon salt, divided
1/8 teaspoon ground red pepper
1 garlic clove, minced
1 tablespoon white vinegar
4 large eggs
1/4 teaspoon freshly ground black pepper
1/4 cup plain low-fat Greek yogurt
2 tablespoons chopped fresh cilantro
1. Combine first 3 ingredients in a large saucepan. Bring to a boil. Cover, reduce heat, and simmer 20 minutes or until lentils are tender. Drain; discard bay leaf.
2. Heat a nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and tomato; sauté 8 minutes or until onion is tender. Add curry, cumin, 1/4 teaspoon salt, red pepper, and garlic; sauté 2 minutes. Add lentils; cook 1 minute. Remove from heat.
3. Add water to a large skillet, filling two-thirds full; bring to a boil. Reduce heat; simmer. Add vinegar to pan. Break eggs into custard cups. Gently pour eggs into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs from pan using a slotted spoon. Place about 3/4 cup lentil mixture on each of 4 plates; top each serving with 1 poached egg. Sprinkle evenly with remaining 1/4 teaspoon salt and black pepper. Top each serving with 1 tablespoon yogurt and 1 1/2 teaspoons cilantro. Serves 4.
CALORIES 291; FAT 6.8g (sat 1.7g, mono 3.6g, poly 1.1g); PROTEIN 20.5g; CARB 35.1g; FIBER 4g; CHOL 181mg; IRON 2.7mg; SODIUM 379mg; CALC 74mg
For the Cumin-Scented Carrots:
Preheat oven to 425°. Combine 2 teaspoons olive oil; 1/4 teaspoon salt; 1/8 teaspoon ground cumin; and 1 pound peeled, trimmed baby carrots, halved lengthwise. Bake at 425° for 15 minutes or until tender and lightly browned. Serves 4 (serving size: about 1/2 cup).
CALORIES 74; FAT 2.3g (sat 0.3g); SODIUM 208mg
Kid Tweak: Omit the curry powder for milder lentils.
Oops!
YOUR SOUP SPORTS AN OIL SLICK
A little pot maneuvering helps you get rid of the grease.
When a bowl of soup leaves lips as slick as if they’d just been slathered with balm, it’s a bummer. This problem occurs most often with brothy, meaty soups, such as chicken noodle and beef barley. Fat from the meat—along with oil or butter used to sauté the veggies—rises as the broth simmers. The problem comes when this fat isn’t removed. But even if you stand with your skimming spoon at the ready or try the messy and potentially scalding trick of dabbing the surface with a paper towel, you may still leave enough grease there to annoy.
The solution: Skim smarter. Move the soup pot halfway off the burner every 15 minutes or so, and skim from the edge that’s tilted off the heat. Impurities and fat gather at the coolest spot—in this case, the side of the pan off the burner. Tilt the pan slightly as you skim to avoid taking off too much broth. Simmer the soup gently, and never boil: That just churns fat into the broth, making an oily, unappetizing emulsion. If time allows, chill the soup overnight. Fat will solidify on top; simply spoon it off before you reheat.