CHAPTER TWO
Seafood & Poultry
This chapter provides fresh, flavorful ideas that take dinner from good to great. You’ll find an array of cooking methods and techniques that bring something satisfying to your table.
Fish with Fire-Roasted Summer Veggies
Hands-on: 20 min.
Total: 25 min.
Halibut is mild with a texture that’s just firm enough to do well on the grill. If you can’t find it, try sustainably caught flounder or snapper.
4 ears shucked corn
Cooking spray
3 cups cherry tomatoes, divided
2 Tbsp. canola oil, divided
4 oz. shallots, peeled and halved lengthwise
1 tsp. kosher salt, divided
¾ tsp. black pepper, divided
4 (6-oz.) halibut fillets, skinned
2 tsp. balsamic glaze
2 Tbsp. chopped fresh basil (optional)
1. Preheat grill to medium (350°F to 400°F).
2. Coat corn ears with cooking spray. Place 1 cup tomatoes, 1 tablespoon oil, and shallots in a bowl; toss to coat. Place tomato mixture in a grill basket. Add corn to grill; cook 6 minutes or until lightly charred, turning occasionally. Add tomato mixture to grill; cook 4 minutes or until tomatoes blister and turn lightly brown. Remove corn kernels from ears; discard cobs. Coarsely chop shallots; set aside. Place grilled tomatoes, remaining 1 tablespoon oil, ¼ teaspoon salt, and ¼ teaspoon pepper in a food processor; process until smooth.
3. Coat fillets with cooking spray; sprinkle with ½ teaspoon salt and ¼ teaspoon pepper. Add fillets to grill; cook 3 minutes on each side or until desired doneness. Remove; keep warm.
4. Slice remaining 2 cups tomatoes in half. Combine corn, shallots, fresh tomatoes, 2 tablespoons pureed tomato mixture, remaining ¼ teaspoon salt, and remaining ¼ teaspoon pepper in a bowl. Place 1 cup corn mixture on each of 4 plates. Top each serving with 1 fillet, 1 tablespoon pureed tomato mixture, and ½ teaspoon balsamic glaze. Top with basil, if desired.
SERVES 4 (serving size: 1 fillet, 1 cup corn mixture, 1 tablespoon tomato mixture, ½ tablespoon balsamic glaze)
Calories 351; Fat 11g (sat 1g, unsat 9g); Protein 37g; Carb 29g; Fiber 4g; Sugars 12g (added sugars 1g); Sodium 620mg; Calc 4% DV; Potassium 39% DV
Spicy Scallops with Watermelon Salsa
Hands-on: 15 min.
Total: 20 min.
Served over fiber-rich quinoa, scallops shine under a cascade of sweet and minty watermelon salsa.
¼ tsp. dry mustard
¼ tsp. ground coriander
¼ tsp. onion powder
¼ tsp. garlic powder
¼ tsp. cayenne pepper
¼ tsp. black pepper
¼ tsp. kosher salt, divided
1¼ lb. large sea scallops
2 Tbsp. olive oil, divided
2 cups diced watermelon
2 Tbsp. minced red onion
¼ cup chopped mint, divided
2 Tbsp. fresh lime juice, divided
2 cups cooked quinoa
2 Tbsp. pine nuts
¼ cup sliced scallions
1. Combine mustard, coriander, onion powder, garlic powder, cayenne pepper, black pepper, and ⅛ teaspoon salt in a bowl. Pat scallops dry with a paper towel; sprinkle with spice mixture.
2. Heat a large cast-iron skillet over medium-high. Add 2 teaspoons olive oil to skillet; swirl to coat. Add scallops; cook to desired degree of doneness, 1 to 2 minutes per side.
3. Toss together watermelon, onion, 2 tablespoons mint, 1 tablespoon lime juice, 2 teaspoons olive oil, and remaining ⅛ teaspoon salt in a bowl. Combine quinoa, pine nuts, scallions, remaining 2 teaspoons olive oil, remaining 2 tablespoons mint, and remaining 1 tablespoon lime juice. Serve scallops over quinoa mixture; top with salsa.
SERVES 4 (serving size: 4 to 5 scallops, ½ cup quinoa, and ½ cup salsa)
Calories 330; Fat 12g (sat 2, unsat 10g); Protein 23g; Carb 33g; Fiber 4g; Sugars 6g (added sugars 0g); Sodium 358mg; Calc 4% DV; Potassium 17% DV
Salmon and Lentil Bowl with Kefir Dressing
Hands-on: 15 min.
Total: 15 min.
This dish is filled with smart shortcut options—pick up a package of precooked lentils, and hit up your grocery’s hot bar for cooked salmon (or try smoked). Kefir serves as a probiotic-rich swap for sour cream.
6 Tbsp. whole-milk kefir
3 Tbsp. canola mayonnaise
2 tsp. chopped fresh chives
2 tsp. chopped fresh flat-leaf parsley
1 tsp. chopped fresh dill
1 tsp. grated garlic
½ tsp. black pepper
¼ tsp. kosher salt, divided
1 (17.6-oz.) pkg. precooked lentils (about 3 cups)
2 cups shaved fennel (from 1 bulb), divided, fronds reserved
2 Tbsp. olive oil
1 cup thinly sliced English cucumber
2 (4-oz.) baked salmon fillets, flaked, or smoked salmon
1. Stir together kefir, mayonnaise, chives, parsley, dill, garlic, pepper, and ⅛ teaspoon salt in a small bowl.
2. Combine lentils, 1 cup shaved fennel, oil, and remaining ⅛ teaspoon salt in a bowl; toss gently. Divide lentil mixture among 4 bowls. Top evenly with cucumber, salmon, remaining 1 cup shaved fennel, and fennel fronds. Drizzle evenly with dressing, and serve immediately.
SERVES 4 (serving size: 1 cup lentil mixture, ¼ cup vegetables, 2 oz. salmon, and about 2½ Tbsp. dressing)
Calories 434; Fat 21g (sat 3g, unsat 16g); Protein 31g; Carb 31g; Fiber 11g; Sugars 5g (added sugars 0g); Sodium 275mg; Calc 9% DV; Potassium 21% DV
KEFIR
Kefir—pourable, fermented milk—can contain up to three times more beneficial probiotic cultures than yogurt, including yeasts, which have immune-boosting potential.
Grilled Rainbow Trout with Chimichurri
Hands-on: 20 min.
Total: 25 min.
The trout has a nice smoky flavor that is cut by the freshness and acidity of the chimichurri. For a less smoky flavor, seek out thinner fillets (which will also take less time to cook).
4 (6-oz.) skin-on trout fillets
1 tsp. kosher salt, divided
Freshly ground black pepper
2 Tbsp. chopped yellow onion
1 garlic clove
1 cup loosely packed fresh cilantro leaves
½ cup loosely packed fresh flat-leaf parsley leaves
1 Tbsp. chopped jalapeño (from 1 small jalapeño)
1 Tbsp. fresh lemon juice (from 1 lemon)
5 Tbsp. olive oil, divided
1. Preheat a gas grill to high (450°F to 550°F), or push hot coals to one side of a charcoal grill. Pat fish dry and season with ¾ teaspoon salt and black pepper to taste. Let seasoned fish rest while grill preheats. (This will help give the fish more structural integrity.) Place onion, garlic, cilantro, parsley, jalapeño, and remaining ¼ teaspoon salt in a food processor; process until smooth. Add lemon juice and ¼ cup olive oil; pulse until combined, about 2 times.
2. When grill is hot, brush fillets with remaining 1 tablespoon olive oil. Place fillets, skin side down, parallel with the grill grates over one side of grill (or over the hot coals on a charcoal grill). Grill, uncovered, about 1 minute. Turn off burner under fillets, leaving the opposite burner on high. (Or rotate charcoal grill grate 180 degrees using tongs and an oven mitt so fillets sit opposite the coals.) Do not flip fish. Grill, covered, until cooked through, 3 to 5 minutes per inch of thickness. Using a fish spatula, transfer fillets to a platter. Serve with chimichurri.
SERVES 4 (serving size: 1 fillet and 2 Tbsp. chimichurri)
Calories 372; Fat 25g (sat 5g, unsat 19g); Protein 33g; Carb 2g; Fiber 1g; Sugars 0g; Sodium 567mg; Calc 14% DV; Potassium 21% DV
Herb, Lemon, and Garlic Turkey
Hands-on: 50 min.
Total: 11 hr. 30 min.
Instead of a wet brine, this bird uses an overnight dry salt and sugar cure, which concentrates flavor. If you would like to leave the skin on, it will add 25 calories and 1g of sat fat per serving.
1 (14-lb.) whole fresh or frozen turkey, thawed
1 Tbsp. kosher salt, divided
1 tsp. sugar
2 (1-oz.) pkg. fresh poultry herb blend (or 6 sprigs each fresh rosemary, thyme, and sage), divided
½ cup unsalted butter, melted
1 bunch fresh flat-leaf parsley, divided
2 lemons, halved
1 head garlic, halved horizontally
Cooking spray
1½ cups dry white wine, divided
¼ cup very thinly sliced chives, divided
4 cups unsalted chicken stock, divided (such as Swanson)
1.1 oz. unbleached all-purpose flour (about ¼ cup)
¾ tsp. freshly ground black pepper
1. Remove giblets and neck from turkey; reserve neck. Trim excess fat. Pat turkey dry. Rub 2 teaspoons salt and sugar over breasts, thighs, and drumsticks. Place turkey in a shallow dish; refrigerate, uncovered, 8 hours or overnight.
2. Let turkey stand at room temperature 1 hour.
3. Preheat oven to 425°F.
4. Chop half of herb blend; combine with butter, and set aside. Chop parsley to equal ¼ cup; reserve.
5. Lift wing tips up and over back; tuck under turkey. Place remaining half of herb blend, remaining bunch of parsley, lemons, and garlic in body cavity. Tie legs together with kitchen twine. Place turkey on the rack of a roasting pan coated with cooking spray. Place neck in bottom of the pan. Bake at 425°F for 15 minutes.
6. Reduce oven temperature to 350°F (do not remove turkey from oven). Brush reserved butter mixture over turkey. Add 1 cup wine to pan. Bake at 350°F for 1 hour, basting with juices from pan every 20 minutes. Add remaining ½ cup wine to pan. Cover turkey loosely with foil; bake at 350°F for 35 minutes or until a thermometer inserted into the thickest part of the thigh registers 160°F.
7. Remove from oven; place turkey on a cutting board (reserve neck). Let stand, loosely covered with foil, 20 minutes (internal temperature will rise to 165°F). Uncover; sprinkle with 2 tablespoons reserved chopped parsley and 2 tablespoons chives. Remove skin before serving, if desired.
8. Remove all but ¼ cup pan drippings from roasting pan. Heat roasting pan over medium. Add ½ cup stock to ¼ cup drippings in pan; bring to a boil, scraping to loosen browned bits. Pour stock mixture into a medium saucepan. Add reserved neck and 3 cups stock; bring to a boil. Combine remaining ½ cup stock and flour in a bowl. Stir flour mixture into stock mixture; cook 10 minutes or until reduced to about 3 cups, stirring frequently. Stir in remaining 1 teaspoon salt, remaining 2 tablespoons parsley, remaining 2 tablespoons chives, and pepper. Serve gravy with turkey.
SERVES 16 (serving size: about 6 oz. turkey and 3 Tbsp. gravy)
Calories 207; Fat 8g (sat 4g, unsat 3g); Protein 27g; Carb 5g; Fiber 1g; Sugars 1g (added sugars 0g); Sodium 453mg; Calc 5% DV; Potassium 8% DV
Lemon Chicken with Artichokes and Kale
Hands-on: 10 min.
Total: 25 min.
Smaller chicken breasts (about 5 ounces each) will cook more easily in the time frame. Trim larger breasts to size and use the remaining chicken for tomorrow’s soup or stir-fry.
1 (6-oz.) bunch lacinato kale, stemmed and torn into large pieces
3 Tbsp. olive oil, divided
4 (5-oz.) skinless, boneless chicken breasts
½ tsp. black pepper
¼ tsp. kosher salt
2 (9-oz.) pkg. frozen artichokes, thawed and patted dry
1 lemon, cut into quarters
1 Tbsp. chopped fresh thyme, divided
2 oz. Parmigiano-Reggiano cheese, finely grated (about ½ cup)
¼ tsp. crushed red pepper
1. Preheat broiler to high with oven rack in top position. Place a rimmed baking sheet in oven (do not remove pan while oven preheats).
2. Combine kale and 1 tablespoon oil in a bowl; massage leaves with your hands until slightly wilted.
3. Sprinkle chicken with black pepper and salt. Carefully remove pan from oven. Add 1 tablespoon oil to pan; tilt pan to coat. Add chicken to pan; broil 5 minutes. Add artichokes and lemon quarters to pan. Drizzle with remaining 1 tablespoon oil, and sprinkle with 1½ teaspoons thyme. Broil until chicken is done, 10 to 12 minutes. Place chicken on a cutting board. Add kale mixture to the pan, and broil until kale is frizzled and edges are crisp, 3 to 5 minutes.
4. Return chicken to pan; sprinkle with remaining 1½ teaspoons thyme, cheese, and red pepper. Squeeze lemon quarters over chicken and vegetables.
SERVES 4 (serving size: 5 oz. chicken and about 1 cup vegetables)
Calories 417; Fat 19g (sat 5g, unsat 12g); Protein 40g; Carb 20g; Fiber 10g; Sugars 2g (added sugars 0g); Sodium 560mg; Calc 28% DV; Potassium 15% DV
Spicy Thai Shrimp Cakes
Hands-on: 20 min.
Total: 30 min.
A simple salad rounds out this meal: Whisk together 2 tablespoons olive oil, 1 tablespoon fresh lime juice, 1 minced garlic clove, 2 teaspoons Dijon mustard, and ¼ teaspoon black pepper. Toss with 4 cups mixed greens, top with these cakes, and dinner’s done.
1 lb. peeled and deveined raw medium shrimp, chopped
1⅓ cups whole-wheat panko (Japanese breadcrumbs), divided
⅔ cup finely diced green bell pepper
½ cup finely diced yellow onion
¼ cup chopped fresh cilantro
4 tsp. fresh lime juice
2 tsp. fish sauce
2 tsp. Thai sweet chili sauce
2 large eggs, lightly beaten
2 garlic cloves, minced
2 Tbsp. olive oil, divided
1. Combine shrimp, ⅔ cup panko, bell pepper, onion, cilantro, lime juice, fish sauce, chili sauce, eggs, and garlic in a medium bowl. Shape mixture into 8 patties, and dredge patties in remaining ⅔ cup panko.
2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high. Add 4 shrimp patties to skillet, and cook until crispy and well browned, about 4 minutes per side. Repeat procedure with remaining 1 tablespoon oil and remaining 4 patties.
SERVES 4 (serving size: 2 cakes)
Calories 288; Fat 11g (sat 2g, unsat 7g); Protein 23g; Carb 24g; Fiber 4g; Sugars 2g (added sugars 0g); Sodium 482mg; Calc 9% DV; Potassium 8% DV
Loaded Greek Feta Fries
Hands-on: 5 min.
Total: 45 min.
This dish gets tons of flavor from the spices. If your fresh oregano is strong, start with less than what’s called for and add more to taste. To speed things up, prep all the ingredients in advance so you can assemble quickly while the fries are still hot. No air fryer? Spread potatoes on an aluminum foil–lined baking sheet; bake 10 minutes at 450°F. Flip fries, and bake until crisp and brown, 10 to 15 minutes.
Cooking spray
2 (7-oz.) Yukon Gold or russet potatoes, scrubbed and dried
1 Tbsp. olive oil
2 tsp. lemon zest
½ tsp. dried oregano
¼ tsp. kosher salt
¼ tsp. garlic powder
¼ tsp. onion powder
¼ tsp. paprika
¼ tsp. black pepper
2 oz. feta cheese, finely crumbled (about ½ cup)
2 oz. shredded skinless rotisserie chicken breast
¼ cup prepared tzatziki
¼ cup seeded and diced plum tomato
2 Tbsp. chopped red onion
1 Tbsp. chopped fresh flat-leaf parsley and oregano
1. Preheat an air fryer to 380°F. Coat the basket with cooking spray.
2. Cut each potato lengthwise into ¼-inch-thick slices; cut each slice into ¼-inch fries.
3. Toss together the potatoes and oil in a large bowl. Season with zest, dried oregano, salt, garlic powder, onion powder, paprika, and pepper; toss to coat.
4. In 2 batches, cook the seasoned potatoes until crisp, about 15 minutes, flipping fries halfway through cooking time.
5. Return the first batch of fries to the basket, and cook until warmed through, 1 to 2 minutes. Remove from air fryer. Top fries with half of the feta, chicken, tzatziki, remaining feta, tomato, red onion, and fresh herbs.
SERVES 2 (serving size: 1½ cups)
Calories 383; Fat 16g (sat 7g, unsat 8g); Protein 19g; Carb 42g; Fiber 4g; Sugars 5g (added sugars 0g); Sodium 654mg; Calc 21% DV; Potassium 29% DV
Curry-Roasted Chicken Thighs
Hands-on: 20 min.
Total: 30 min.
Look for red curry paste—a blend of red chiles, lemongrass, garlic, and galangal or ginger—near other Asian ingredients in most supermarkets. Depending on the brand, heat level will vary from relatively mild to has-quite-a-kick. Be sure to rub the paste under the skin to keep it from sticking or burning.
½ Tbsp. red curry paste
1 tsp. lime zest
1 grated garlic clove
4 (6-oz.) bone-in, skin-on chicken thighs
⅝ tsp. kosher salt
½ tsp. black pepper
1 Tbsp. canola oil
1. Preheat oven to 450°F. Combine red curry paste, lime zest, and grated garlic clove in a bowl.
2. Pat chicken thighs dry with paper towels. Loosen skin by gently pushing fingers between skin and meat (do not detach skin). Rub curry paste mixture evenly under skin of each thigh. Combine kosher salt and pepper; sprinkle over chicken.
3. Heat a large ovenproof skillet over medium-high. Add oil to pan; swirl to coat. Add chicken, skin side down; cook until skin is browned and crisp, about 8 minutes. Turn thighs. Place skillet in oven; bake until cooked through, 10 to 12 minutes.
SERVES 4 (serving size: 1 thigh)
Calories 265; Fat 18g (sat 4g, unsat 12g); Protein 23g; Carb 2g; Fiber 1g; Sugars 0g; Sodium 546mg; Calc 1% DV; Potassium 7% DV
Sesame Salmon with Kimchi-Miso Butter
Hands-on: 10 min.
Total: 40 min.
The mellow nuttiness of the miso and richness of the butter tame kimchi’s tang while adding rich umami flavor. Serve the salmon over rice or your favorite grain.
1 (1½-lb.) salmon fillet
¼ tsp. kosher salt
2 Tbsp. fresh lime juice
1 Tbsp. lower-sodium soy sauce
1 Tbsp. honey
1 Tbsp. sesame oil
1 Tbsp. minced garlic
2 tsp. grated fresh ginger
1 tsp. sesame seeds
2 Tbsp. unsalted butter, softened
2 Tbsp. finely minced kimchi
2 tsp. white miso
2 Tbsp. sliced scallions
1. Pat salmon dry with paper towels. Sprinkle with salt, and place in a gallon-size ziplock plastic bag.
2. Stir together lime juice, soy sauce, honey, oil, garlic, ginger, and sesame seeds in a bowl. Pour mixture over salmon in ziplock bag. Seal bag, removing any excess air, and gently massage mixture into salmon. Let stand at room temperature for 30 minutes.
3. Preheat broiler to high with oven rack in upper middle position. Stir together butter, kimchi, and miso in a small bowl. Set kimchi-miso butter aside.
4. Place salmon on a rimmed baking sheet lined with aluminum foil. Broil until fish flakes easily when tested with a fork, about 8 to 10 minutes.
5. Top salmon with kimchi-miso butter while salmon is still warm. Scatter scallions evenly over top.
SERVES 4 (serving size: 6 oz. fish)
Calories 366; Fat 21g (sat 6g, unsat 13g); Protein 35g; Carb 7g; Fiber 1g; Sugars 5g (added sugars 4g); Sodium 455mg; Calc 3% DV; Potassium 25% DV
Slow Cooker Chicken Mole Tacos
Hands-on: 10 min.
Total: 8 hr. 10 min.
This beautifully complex dish is traditionally a labor of love. We’ve streamlined the dish and made it almost entirely hands-off. The recipe yields about 2 cups extra mole sauce; use this for enchiladas, as a topper for pork chops, or as a phenomenal stir-in for chili.
2 dried ancho chiles
1 (28-oz.) can unsalted whole tomatoes
1 cup chopped yellow onion
½ cup toasted sliced almonds
3 oz. semisweet baking chocolate, finely chopped (about ½ cup)
¼ cup raisins
¼ cup unsalted chicken stock
1 Tbsp. ground cumin
1 Tbsp. canned adobo sauce
1 tsp. ground cinnamon
2 chipotle chiles, canned in adobo sauce
3 garlic cloves, smashed
2 lb. bone-in chicken thighs, skinned
1 tsp. kosher salt
16 (6-in.) corn tortillas
1 oz. Cotija cheese, crumbled (about ¼ cup)
¼ cup fresh cilantro leaves
2 limes, cut into wedges
1. Place ancho chiles in a bowl; cover with water. Let stand 10 minutes. Drain; remove and discard stems and seeds. Process seeded chiles, tomatoes, onion, almonds, chocolate, raisins, stock, cumin, sauce, cinnamon, chipotle chiles, and garlic in a food processor until smooth.
2. Sprinkle chicken with salt; place in a 6-quart slow cooker. Add tomato mixture. Cover and cook on LOW 8 hours. Place chicken on a cutting board; remove bones. Reserve 2 cups sauce for another use. Shred chicken into large pieces; return to slow cooker.
3. Working with 1 tortilla at a time, heat tortillas over medium-high directly on burner until lightly charred, about 15 seconds per side. Top tortillas with chicken mixture, cheese, and cilantro. Serve with lime wedges.
SERVES 8 (serving size: 2 tacos)
Calories 437; Fat 14g (sat 4g, unsat 8g); Protein 31g; Carb 53g; Fiber 9g; Sugars 15g (added sugars 6g); Sodium 477mg; Calc 15% DV; Potassium 22% DV
ANCHO CHILES
The ancho is the dried form of a poblano pepper. It’s also part of the “holy trinity” of mole chiles, with pasilla and mulato chiles, that gives mole its sweet, smoky, deep, one-of-a-kind flavor.
Creamy Chicken-Tomato Skillet
Hands-on: 20 min.
Total: 20 min.
When a craving for comfort food hits and you need it in a hurry, this fast take on chicken and rice hits the spot. Stirring chopped baby spinach into warm brown rice is a smart way to get more vegetables and jazz up an otherwise plain starchy side.
1 Tbsp. olive oil
1 lb. skinless, boneless chicken thighs, cut into bite-size pieces
½ tsp. kosher salt, divided
½ tsp. black pepper, divided
1 cup grape tomatoes
½ cup sliced white onion
1 garlic clove, grated
1 tsp. chopped fresh rosemary
1½ cups unsalted chicken stock
2 Tbsp. all-purpose flour
1 (8.8-oz.) pkg. precooked microwavable whole-grain brown rice (such as Uncle Ben’s Ready Rice)
3 cups fresh baby spinach, chopped
1 tsp. lemon zest
1 Tbsp. fresh lemon juice
1. Heat oil in a large skillet over medium-high. Sprinkle chicken with ¼ teaspoon salt and ¼ teaspoon pepper. Add chicken to skillet; cook, without stirring, until chicken begins to brown, about 4 minutes. Add tomatoes, onion, garlic, and rosemary. Cook, stirring occasionally, until onion is tender and tomatoes begin to soften, about 3 minutes.
2. Whisk together stock and flour in a bowl until combined. Add to chicken mixture; stir and scrape browned bits from bottom of skillet. Bring to a boil. Cook, stirring often, until sauce thickens, 3 to 4 minutes.
3. Heat rice according to package directions. Place hot rice in a medium bowl; add spinach, lemon zest, lemon juice, remaining ¼ teaspoon salt, and remaining ¼ teaspoon pepper. Toss to coat (hot rice will wilt the spinach). Divide rice mixture among 4 plates; top evenly with chicken mixture.
SERVES 4 (serving size: about 1¼ cups)
Calories 296; Fat 10g (sat 2g, unsat 7g); Protein 29g; Carb 26g; Fiber 3g; Sugars 2g (added sugars 0g); Sodium 413mg; Calc 5% DV; Potassium 4% DV
Sausage, Tomato, and Arugula Fettuccine
Hands-on: 20 min.
Total: 20 min.
We love the tender flavor of refrigerated fresh pasta, but you can substitute whatever pasta is in the pantry.
1 (9-oz.) pkg. refrigerated fettuccine
1 Tbsp. olive oil
6 oz. Italian turkey sausage
2 tsp. minced garlic
1 pt. cherry tomatoes
¼ tsp. salt
¼ tsp. freshly ground black pepper
3 cups baby arugula leaves
2 oz. pecorino Romano cheese, shaved
1. Cook pasta according to package directions, omitting salt and fat. Drain in a colander over a bowl, reserving ⅔ cup cooking liquid.
2. While pasta cooks, heat oil in a large skillet over medium-high heat. Remove casings from sausage. Break sausage into bite-sized pieces and add to pan; cook 3 minutes or until browned, stirring frequently to crumble. Add garlic; cook 30 seconds, stirring constantly. Add tomatoes, salt, and pepper; cover and cook 2 minutes. Mash tomatoes with the back of a wooden spoon to break them up. Cover pan; reduce heat to low, and cook 3 minutes. Remove pan from heat. Add pasta, reserved ⅔ cup cooking liquid, and arugula; toss well. Sprinkle with pecorino Romano.
SERVES 4 (serving size: 1⅓ cups pasta and about 2 Tbsp. cheese)
Calories 356; Fat 13g (sat 4g, unsat 7g); Protein 19.8g; Carb 39.3g; Fiber 3.9g; Chol 92mg; Iron 3mg; Sodium 706mg; Calc 21% DV; Potassium 6% DV
Garlic-Soy Chicken Stir-Fry
Hands-on: 15 min.
Total: 20 min.
Slightly green avocado oil is buttery with a mild avocado flavor. It has a high monounsaturated fat content that’s similar to olive oil, but thanks to a higher smoke point (520°F), it is quite versatile in the kitchen. Avocado oil also boasts eye-healthy lutein; cholesterol-lowering phytosterols; and— in virgin varieties—chlorophyll, which is good for detoxifying cancer-causing compounds.
1 Tbsp. avocado oil, divided
6 (4-oz.) skinless, boneless chicken thighs, cut into 1-in. pieces
1 red bell pepper (about 6 oz.), sliced
6 oz. trimmed fresh green beans
4 oz. trimmed fresh sugar snap peas
¼ cup minced shallot
3 garlic cloves, thinly sliced
1 Tbsp. fish sauce
2½ tsp. lower-sodium soy sauce
2 tsp. honey
1 tsp. sambal oelek (ground fresh chile paste)
1 tsp. water
½ tsp. cornstarch
¼ cup unsalted dry-roasted peanuts
3 Tbsp. sliced scallions
1. Heat 2 teaspoons oil in a large wok or skillet over medium-high. Add chicken; cook, stirring often, until browned and done, 5 to 6 minutes. Remove chicken. Add remaining 1 teaspoon oil, pepper, green beans, snap peas, shallot, and garlic. Cook until crisp-tender, 5 to 7 minutes.
2. Whisk together fish and soy sauces, honey, sambal oelek, 1 teaspoon water, and cornstarch in a small bowl. Add to wok with chicken, stirring to coat chicken and veggies; cook until sauce thickens, about 2 minutes. Remove from heat; add peanuts and scallions.
SERVES 5 (serving size: about 1¼ cups)
Calories 282; Fat 13g (sat 3g, unsat 9g); Protein 32g; Carb 12g; Fiber 3g; Sugars 6g (added sugars 2g); Sodium 525mg; Calc 6% DV; Potassium 6% DV
Hainanese Chicken
Hands-on: 30 min.
Total: 2 hr.
Chicken rice is one of Singapore’s most beloved dishes. It’s deceptively plain-looking but loaded with flavor: aromatics and fresh broth make all the difference.
HOT SAUCE:
3 red Fresno chiles, stems removed
1 medium-size red bell pepper, seeded and coarsely chopped
⅓ cup rice vinegar
¼ cup granulated sugar
1 Tbsp. Sriracha chili sauce
1 Tbsp. lower-sodium soy sauce
CHICKEN:
3 oz. peeled fresh ginger, divided
12 cups water
8 cilantro sprigs
1 garlic head, split horizontally
2½ tsp. kosher salt, divided
1 (3½- to 4-lb.) whole chicken
1 Tbsp. grapeseed oil
1 Tbsp. minced garlic (about 3 garlic cloves)
2 cups uncooked jasmine rice
2 tomatoes, cut into wedges
1 English cucumber, sliced
4 scallions, thinly sliced
2 Tbsp. chopped fresh cilantro
8 tsp. sweet soy sauce (such as ABC)
1. To prepare hot sauce, process all sauce ingredients in a blender until smooth.
2. To prepare chicken, coarsely chop 2 ounces fresh ginger; mince remaining 1 ounce ginger. Bring 12 cups water, chopped ginger, cilantro sprigs, garlic head, and 2 teaspoons salt to a boil in a large Dutch oven over high. Add chicken. Reduce heat to medium and cover. Simmer 20 minutes. Remove from heat. Let chicken stand in broth until cooked through, about 30 minutes. Remove skin. Pick meat from chicken and reserve; discard skin and bones. Pour broth through a fine wire-mesh strainer into a bowl; discard solids. Reserve 4 cups broth; reserve remaining broth for another use.
3. Place oil, minced garlic, and minced ginger in a large saucepan; cook over high, stirring often, until garlic sizzles and ginger turns golden, about 30 seconds. Add rice, 3 cups reserved broth, and remaining ½ teaspoon salt; bring to a boil. Cover and simmer 12 minutes. Remove from heat. Let stand 12 minutes; fluff with a fork.
4. Spread rice on a platter. Top with chicken; pour remaining 1 cup reserved broth over chicken. Arrange tomato wedges and cucumber slices on rice. Sprinkle with scallions and cilantro. Serve with hot sauce and sweet soy sauce.
SERVES 8 (serving size: about ½ cup chicken and ¾ cup rice)
Calories 514; Fat 8g (sat 2g, unsat 5g); Protein 51g; Carb 55g; Fiber 3g; Sugars 12g (added sugars 9g); Sodium 685mg; Calc 6% DV; Potassium 24% DV
Hot-Smoked Trout on Sesame Bagels
Hands-on: 40 min.
Total: 11 hr. 50 min.
You don’t need special equipment to hot-smoke fish—a gas or charcoal grill works just fine if you keep an eye on the temperature. Mild, lightly sweet alder wood or fruit woods like apple or cherry are great for fish. Fattier fish like trout and salmon absorb smoke flavor better than leaner fillets.
⅓ cup kosher salt
¼ cup granulated sugar
1 tsp. ground white pepper
1 tsp. garlic powder
2 (6- to 8-oz.) skin-on butterflied rainbow trout fillets
6 cups alder wood chips
8 oz. ⅓-less-fat cream cheese
¼ cup chopped scallions
4 sesame bagels, halved
2 Tbsp. drained nonpareil capers
2 medium tomatoes, thinly sliced
Chopped fresh dill
1. Combine first 4 ingredients (through garlic powder) in a medium bowl. Line a baking sheet with plastic wrap, leaving enough overhang to cover fish. Sprinkle 3 tablespoons salt mixture on plastic; place fish, skin side down, on salt mixture. Sprinkle remaining salt mixture on fish; press to adhere. Tightly wrap plastic around fish. Place a separate baking sheet on fish; weight with a cast-iron skillet. Chill 1 hour.
2. Unwrap and rinse fish; pat dry. Return fish to pan, and chill overnight.
3. Preheat grill to 180°F; maintain temperature 10 minutes. Push coals to one side; top with wood chips. (Or preheat one side of gas grill and wrap wood chips in foil.) Place fish on oiled grates over indirect heat. Grill, covered, until firm and golden, about 2 hours. Remove from grill; let stand 15 minutes.
4. Combine cream cheese and scallions; spread on bagel halves. Top with capers, tomatoes, fish, and dill.
SERVES 8
Calories 254; Fat 11g (sat 5g, unsat 4g); Protein 18g; Carb 21g; Fiber 1g; Sugars 5g (added sugars 2g); Sodium 561mg; Calc 13% DV; Potassium 9% DV
HOT-SMOKING
Coating the fillets with a salt-sugar-spice mixture flavors the fish and results in fish that has much less sodium than store-bought. Weighting the fish with a skillet gently squeezes out water and concentrates flavor. A low-temp fire topped with wood chips on one side of the grill cooks the fish slowly over a couple hours.
Quick BBQ Chicken Thighs with Mashed Potatoes
Hands-on: 20 min.
Total: 20 min.
A homemade barbecue sauce comes together quickly and is a great way to control sodium and added sugar.
1 cup unsalted ketchup
2½ Tbsp. light brown sugar
1 Tbsp. apple cider vinegar
½ tsp. black pepper
½ tsp. dry mustard
¼ tsp. onion powder
¼ tsp. garlic powder
1½ lb. skinless, boneless chicken thighs (about 8)
Cooking spray
½ tsp. kosher salt
2 cups refrigerated prepared mashed potatoes (such as Simply Potatoes)
1. Combine first 7 ingredients, stirring with a whisk. Place ½ cup ketchup mixture in a small bowl. Add chicken to remaining ketchup mixture; toss. Let stand 5 minutes.
2. Heat a grill pan over medium-high. Coat pan with cooking spray. Remove chicken from ketchup mixture; discard ketchup mixture. Add chicken to pan; grill 5 minutes on each side or until done, brushing occasionally with reserved ½ cup ketchup mixture. Remove chicken from pan; sprinkle with salt.
3. Heat potatoes according to package directions. Serve with chicken.
SERVES 4 (serving size: 6 oz. chicken and ½ cup potatoes)
Calories 439; Fat 11g (sat 4g, unsat 4g); Protein 36g; Carb 48g; Fiber 2g; Sugars 19g (added sugars 17g); Sodium 592mg; Calc 4% DV; Potassium 31% DV
SERVE WITH:
CREAMY CARROT-AND-BROCCOLI SLAW
Hands-on: 8 min.
Total: 8 min.
⅓ cup light sour cream
3 Tbsp. fat-free buttermilk
2 Tbsp. canola mayonnaise
1 Tbsp. finely chopped fresh dill
1 Tbsp. apple cider vinegar
½ tsp. black pepper
⅛ tsp. kosher salt
2 cups matchstick-cut carrots
1 (12-oz.) pkg. broccoli slaw
1. Combine first 7 ingredients in a large bowl, stirring with a whisk. Add carrots and broccoli slaw to sour cream mixture; toss to coat.
SERVES 4 (serving size: about 1¼ cups)
Calories 102; Fat 4g (sat 1g, unsat 3g); Protein 4g; Carb 13g; Fiber 4g; Sugars 5g (added sugars 0g); Sodium 209mg; Calc 11% DV; Potassium 7% DV
Grilled Chicken Curry Flatbreads
Hands-on: 20 min.
Total: 20 min.
Dinner comes together quickly with some smart convenience products. Cooked flatbreads just need a quick turn on the grill pan, a far speedier process than baking pizza dough. And rotisserie chicken is always a great thing to keep on hand for fast, easy meals.
½ cup shaved carrot
2 tsp. minced fresh ginger
½ cup rice vinegar
¼ cup water
1 tsp. granulated sugar
1½ tsp. curry powder
1½ Tbsp. olive oil, divided
½ cup plain whole-milk yogurt (not Greek-style)
2 tsp. honey
¼ tsp. kosher salt
1 (8.8-oz.) pkg. whole-grain naan
2 cups shredded rotisserie chicken breast (about 8 oz.), warmed
2 oz. fresh snow peas, very thinly diagonally sliced (about ½ cup)
¼ cup fresh cilantro leaves
¼ cup dry-roasted unsalted peanuts, chopped
¼ cup golden raisins
1. Combine carrot, ginger, vinegar, ¼ cup water, and sugar in a saucepan; bring to a simmer over high. Cook 1 minute; remove from heat, and let stand until cool.
2. Combine curry powder and 1 teaspoon oil in a medium microwavable bowl. Microwave on HIGH until fragrant, about 45 seconds. Stir in the yogurt, honey, and salt until blended.
3. Heat a grill pan over high. Brush naan evenly with remaining 3½ teaspoons oil. Add naan to pan; cook until well-marked, about 90 seconds on each side. Cut each naan in half, and spread each half evenly with 1 tablespoon yogurt mixture.
4. Drain carrot mixture; top naan evenly with warm carrot mixture, chicken, snow peas, cilantro leaves, peanuts, and raisins. Drizzle evenly with remaining yogurt mixture.
SERVES 4 (serving size: ½ flatbread)
Calories 453; Fat 15g (sat 3g, unsat 11g); Protein 32g; Carb 50g; Fiber 8g; Sugars 14g (added sugars 4g); Sodium 608mg; Calc 9% DV; Potassium 13% DV