MEATS AND POULTRY
Popular proteins such as chicken breasts, pork tenderloin, and ground sirloin get a global upgrade with fantastic results. Think Italian-style chicken sliders, Thai beef and noodle salad, and warm-spiced Moroccan lamb stew.
Grilled Chicken Thighs with Cilantro-Mint Chutney
Crispy Chicken Cutlets with Butter-Chive Pasta
Braised Chicken Thighs with Chicken Skin Gremolata
Chicken Cutlets with Tarragon-Mustard Sauce
Pork Chops with Balsamic Roasted Vegetables and Gorgonzola
Pan-Roasted Pork Tenderloin and Peppers
Pork Medallions with Scallions and Magic Green Sauce
Beef Tostadas with Quick-Pickled Onions
Thai Beef and Basil Noodles with Shiitake Gravy
Beef Tenderloin Steaks with Chipotle Butter and Bell Pepper Sauté
London Broil with Mushroom Sauce
Moroccan-Style Lamb and Chickpeas
Steak Salad with Nectarines, Radicchio, and Blue Cheese
CHARRED LEMON CHICKEN PICCATA
Hands-on: 37 min. Total: 37 min.
Lightly charring the lemon slices intensifies their flavor and creates a gorgeous look. Be sure to include any of the sweet, tangy liquid the lemons give off in the bowl; it adds incredible depth to the sauce.
2 small lemons, thinly sliced
1½ teaspoons sugar
4 garlic cloves, halved
4 (6-ounce) skinless, boneless chicken breast halves, pounded to ¾-inch thickness
½ teaspoon kosher salt, divided
½ teaspoon freshly ground black pepper
1 tablespoon olive oil, divided
2 tablespoons unsalted butter, divided
1 teaspoon grated shallot
½ teaspoon grated garlic
1 oregano sprig
1 thyme sprig
½ cup dry white wine
1 cup unsalted chicken stock (such as Swanson)
1 teaspoon all-purpose flour
1 tablespoon capers, rinsed and drained
2 tablespoons chopped fresh flat-leaf parsley
1. Combine lemon slices, sugar, and garlic in a medium bowl.
2. Sprinkle chicken with ⅜ teaspoon salt and pepper. Heat a large skillet over medium-high heat. Add 2 teaspoons oil; swirl to coat. Add chicken to pan; cook 4 minutes on each side or until done. Place chicken on a plate. Add remaining 1 teaspoon oil to pan; swirl to coat. Add lemon mixture to pan; cook 1 minute or until lemon slices are lightly browned, turning occasionally. Return lemon mixture to bowl.
3. Wipe pan with paper towels. Heat pan over medium heat. Add 1½ teaspoons butter to pan; swirl until butter melts. Add shallot, ½ teaspoon grated garlic, oregano sprig, and thyme sprig; cook 1 minute. Add wine to pan, scraping pan to loosen browned bits. Bring to a boil; cook 3 minutes or until liquid almost evaporates. Add remaining ⅛ teaspoon salt, stock, and flour to pan, stirring with a whisk. Bring to a boil; reduce heat, and simmer 3 minutes or until liquid is reduced to about ⅔ cup. Remove pan from heat; discard oregano and thyme sprigs. Stir in remaining 1½ tablespoons butter and capers, stirring until butter melts. Return chicken and any juices to pan; turn to coat with sauce. Top chicken with lemon mixture. Sprinkle with parsley.
SERVES 4 (serving size: 1 chicken breast half and about 3 tablespoons sauce)
CALORIES 332; FAT 13.7g (sat 5.1g, mono 5.5g, poly 1.2g); PROTEIN 38g; CARB 7g; FIBER 1g; CHOL 124mg; IRON 1mg; SODIUM 576mg; CALC 35mg
GRILLED CHICKEN THIGHS WITH CILANTRO-MINT CHUTNEY
Hands-on: 31 min. Total: 2 hr. 41 min.
Serve this moist chicken dish over brown rice. For a refreshing side, sprinkle beefsteak tomato and cucumber slices with black pepper, and then drizzle with olive oil and lemon juice.
3 tablespoons grated fresh onion
½ teaspoon ground red pepper
10 garlic cloves, minced
2½ tablespoons canola oil, divided
2 teaspoons ground cumin, divided
4 (6-ounce) bone-in chicken thighs
½ teaspoon kosher salt, divided
Cooking spray
1 cup cilantro leaves
½ cup mint leaves
⅓ cup chopped green onions
2 teaspoons chopped seeded jalapeño pepper
1. Combine first 3 ingredients in a large zip-top plastic bag; stir in 2 tablespoons oil and 1¾ teaspoons cumin. Add chicken to bag, seal, and massage marinade into chicken. Marinate in refrigerator 2 hours.
2. Preheat grill to medium-high heat.
3. Remove chicken from bag. Sprinkle chicken with ¼ teaspoon salt. Place on grill rack coated with cooking spray; grill 8 minutes on each side.
4. Combine cilantro, mint, onions, and jalapeño in a food processor. Add remaining 1½ teaspoons oil, remaining ¼ teaspoon cumin, and ¼ teaspoon salt; process until smooth. Serve chicken topped with chutney.
SERVES 4 (serving size: 1 chicken thigh and about 1½ tablespoons chutney)
CALORIES 331; FAT 24g (sat 4.8g, mono 11.8g, poly 5.5g); PROTEIN 24g; CARB 5g; FIBER 1g; CHOL 135mg; IRON 2mg; SODIUM 332mg; CALC 46mg
PARM-STYLE CHICKEN SLIDERS
Hands-on: 20 min. Total: 30 min.
2 teaspoons olive oil
1 cup chopped onion
1½ tablespoons chopped fresh oregano
3 garlic cloves, minced
1 pound ground chicken breast
1 ounce Parmesan cheese, grated (about ¼ cup)
1 cup lower-sodium marinara sauce, divided
⅛ teaspoon kosher salt
¼ teaspoon black pepper
¼ teaspoon crushed red pepper
Cooking spray
8 water rolls or slider buns, halved and toasted
3 ounces part-skim mozzarella cheese, shredded (about ¾ cup)
Fresh basil leaves
1. Heat a medium skillet over medium heat. Add oil to pan; swirl to coat. Add onion, oregano, and garlic; sauté 3 minutes or until softened. Place onion mixture in a large bowl; cool slightly. Add chicken, Parmesan, ½ cup marinara, salt, and peppers to onion mixture. Mix well with hands. Shape into 8 (½-inch-thick) patties. Refrigerate 10 minutes.
2. Preheat broiler to high.
3. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 10 minutes or until done, turning once.
4. Arrange bottom halves of rolls on a baking sheet. Place 1 patty on each roll. Top each with 1 tablespoon remaining marinara and 1½ tablespoons cheese. Broil 90 seconds or until cheese melts. Top with basil and top halves of buns.
SERVES 4 (serving size: 2 sliders)
CALORIES 408; FAT 12.9g (sat 4.1g, mono 4.7g, poly 0.6g); PROTEIN 35g; CARB 37g; FIBER 4g; CHOL 74mg; IRON 0mg; SODIUM 778mg; CALC 262mg
Kid Pleaser
Kids will love these saucy sliders. Little ones can help by plucking oregano and basil leaves from their stems and shredding cheese (a quick, 20-minute freeze makes this easier).
ALMOND BUTTER CHICKEN SATAY
Hands-on: 18 min. Total: 2 hr. 18 min.
You can make the dipping sauce and add the chicken to the marinade before you leave for work in the morning, so you only need to skewer the chicken and grill when you get home.
Almond butter is a twist on classic satay sauce (traditionally made with peanut butter). It also contains less saturated fat and more calcium.
½ cup plus 2 tablespoons light coconut milk, divided
4 teaspoons fresh lime juice, divided
1 tablespoon dark brown sugar
1 tablespoon fish sauce
2 teaspoons minced peeled fresh ginger
½ teaspoon curry powder
2 garlic cloves, crushed
1 pound skinless, boneless chicken breast halves, cut into 24 slices
⅓ cup water
2 tablespoons almond butter
1 tablespoon hoisin sauce
¾ teaspoon Sriracha (hot chile sauce)
Cooking spray
24 cucumber slices
4 lime wedges
1. Combine ½ cup coconut milk, 1 tablespoon juice, and next 5 ingredients (through garlic) in a large zip-top plastic bag. Add chicken; seal. Refrigerate 2 hours.
2. Bring remaining 2 tablespoons coconut milk, ⅓ cup water, almond butter, hoisin, and Sriracha to a boil in a saucepan over medium-high heat; cook for 1 minute. Stir in remaining 1 teaspoon juice.
3. Remove chicken from marinade; discard marinade. Thread 3 chicken pieces onto each of 8 (8-inch) skewers. Heat a grill pan over medium-high heat; coat with cooking spray. Add chicken; cook 2 minutes on each side or until done. Serve with sauce, cucumber, and lime wedges.
SERVES 4 (serving size: 2 skewers, 3 tablespoons sauce, 6 cucumber slices, and 1 lime wedge)
CALORIES 224; FAT 8.9g (sat 1.5g, mono 3.5g, poly 1.6g); PROTEIN 26g; CARB 10g; FIBER 1g; CHOL 73mg; IRON 1mg; SODIUM 564mg; CALC 47mg
CRISPY CHICKEN CUTLETS WITH BUTTER-CHIVE PASTA
Hands-on: 25 min. Total: 25 min.
You’ll be amazed how crisp these schnitzel-inspired cutlets get in only 6 minutes of cooking.
4 ounces uncooked angel hair pasta
3 tablespoons canola oil, divided
3 tablespoons chopped fresh chives
1 tablespoon butter
¾ teaspoon kosher salt, divided
4 (4-ounce) skinless, boneless chicken thighs
¼ teaspoon black pepper
⅓ cup all-purpose flour
1½ teaspoons paprika
2 large eggs, lightly beaten
1 cup whole-wheat panko (Japanese breadcrumbs)
1½ teaspoons fresh lemon juice
1 cup baby arugula
¾ cup fresh flat-leaf parsley leaves
⅓ cup torn fresh mint leaves
⅓ cup halved cherry tomatoes
1 large radish, thinly sliced
4 lemon wedges
1. Cook pasta according to package directions; drain. Combine pasta, 1½ teaspoons oil, chives, butter, and ⅜ teaspoon salt.
2. While pasta cooks, place each chicken thigh between 2 sheets of plastic wrap; pound to ¼-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with remaining ⅜ teaspoon salt and pepper. Combine flour and paprika in a shallow dish. Place eggs in a shallow dish. Place panko in a shallow dish. Dredge chicken in flour, shaking off excess. Dip in egg; dredge in panko, shaking off excess.
3. Heat a large nonstick skillet over medium heat. Add 1 tablespoon oil; swirl to coat. Add chicken; cook 3 minutes. Add 1 tablespoon oil to pan. Turn chicken over; cook 3 minutes or until done.
4. While chicken cooks, combine remaining 1½ teaspoons oil and lemon juice in a medium bowl. Add arugula, parsley, mint, tomatoes, and radish; toss. Serve chicken with salad, pasta, and lemon wedges.
SERVES 4 (serving size: 1 chicken thigh, about ½ cup arugula mixture, about ½ cup pasta, and 1 lemon wedge)
CALORIES 464; FAT 22.7g (sat 5.1g, mono 10.8g, poly 5.2g); PROTEIN 28g; CARB 38g; FIBER 4g; CHOL 169mg; IRON 4mg; SODIUM 506mg; CALC 59mg
PULLED PORK LETTUCE WRAPS
Hands-on: 30 min. Total: 13 hr. 30 min.
2 tablespoons sugar
2¼ teaspoons kosher salt
1 (2½-pound) boneless pork shoulder, trimmed
1 tablespoon grated peeled fresh ginger
2 tablespoons sherry or white wine vinegar
2 tablespoons extra-virgin olive oil
2 tablespoons unsalted chicken stock (such as Swanson)
1 tablespoon gochujang (Korean chile paste)
1½ teaspoons lower-sodium soy sauce
¼ cup thinly sliced green onions
30 Boston lettuce leaves (about 2 heads)
1 cup thinly sliced radishes
Lime wedges (optional)
1. Combine sugar and salt in a small bowl. Place pork in a large bowl; rub evenly with sugar mixture. Cover and refrigerate overnight.
2. Preheat oven to 300°. Place pork on a rack set inside a roasting pan. Place pan in oven; bake 4 hours or until a thermometer registers 210°, basting occasionally with drippings. Remove from oven; let stand 30 minutes. Shred pork with 2 forks.
3. Combine ginger and next 5 ingredients (through soy sauce), stirring with a whisk. Stir in onions. Reserve half of sauce. Toss shredded pork in remaining half of sauce. Divide pork evenly among lettuce leaves. Top with radishes; drizzle with reserved sauce. Serve with lime wedges, if desired.
SERVES 10 (serving size: 3 wraps)
CALORIES 218; FAT 11.1g (sat 3.2g, mono 5.8g, poly 1.2g); PROTEIN 23g; CARB 5g; FIBER 1g; CHOL 76mg; IRON 2mg; SODIUM 589mg; CALC 37mg
BRAISED CHICKEN THIGHS WITH CHICKEN SKIN GREMOLATA
Hands-on: 35 min. Total: 1 hr. 15 min.
At Cooking Light, we sometimes remove the skin from rich chicken thighs to reduce the saturated fat. Former Editor Scott Mowbray realized he could roast the skin until crisp and capture lots of chickeny goodness for a braised main dish. The gremolata is a fun, fresh twist. Start checking the skins after 30 minutes in 5-minute intervals; they can quickly go from perfectly crisp to burned.
When smoky Madeira and dried sour cherries combine, magic happens. One tempers the other, and both amplify the richness of the chicken thighs.
1 cup boiling water
⅓ cup dried sour cherries
4 skin-on, bone-in chicken thighs (about 2 pounds)
Dash of kosher salt
Dash of freshly ground black pepper
1 tablespoon olive oil
½ teaspoon kosher salt, divided
½ teaspoon freshly ground black pepper, divided
⅔ cup finely chopped onion
2 garlic cloves, thinly sliced
¼ cup Madeira wine or oloroso sherry
1½ cups unsalted chicken stock
2 teaspoons chopped fresh thyme
1 teaspoon red wine vinegar
1 tablespoon grated lemon rind
¼ cup finely chopped fresh flat-leaf parsley
1 garlic clove, minced
1. Pour 1 cup boiling water over dried cherries in a bowl; let stand 30 minutes. Drain.
2. Preheat oven to 375°.
3. Remove skin from chicken. Place the skin flat on a parchment-lined jelly-roll pan. Bake at 375° for 40 minutes, making sure skin gets brown and thoroughly crisp but not burned. Drain on paper towels. Sprinkle with dash of salt and dash of pepper. Finely chop; set aside.
4. Heat a large heavy skillet over medium-high heat. Add oil to pan; swirl. Sprinkle chicken with ¼ teaspoon salt and ¼ teaspoon pepper. Add chicken to pan, meaty side down; cook 4 minutes on each side or until browned. Remove from pan. Reduce heat to medium. Add onion and sliced garlic; sauté 3 minutes. Add wine; cook 1 minute or until reduced by half. Return chicken to pan; add cherries, remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, stock, thyme, and vinegar. Bring to a boil; cover, reduce heat, and simmer 15 minutes or until chicken is tender. Remove chicken from pan; keep warm. Increase heat to medium-high; cook sauce 2 minutes or until slightly thickened (about 1 cup).
5. Combine skin, rind, parsley, and minced garlic in a small bowl. Serve chicken with sauce; top with gremolata.
SERVES 4 (serving size: 1 thigh, about ¼ cup sauce, and about 3 tablespoons gremolata)
CALORIES 343; FAT 15.7g (sat 3.9g, mono 7.5g, poly 2.8g); PROTEIN 30g; CARB 15g; FIBER 4g; CHOL 151mg; IRON 2mg; SODIUM 422mg; CALC 46mg
WHILE CHICKEN SKIN ISN’T MISSED in many Cooking Light chicken thigh recipes, other dishes benefit from that crispy, delicious crust. The trick is to render out the fat, just as you would when cooking bacon, and either discard the drippings or use in place of additional fat like olive oil. Sear the thighs, skin side down, over medium- high heat, without touching, for about 4 minutes (you should hear plenty of sizzle). Flip the thighs and either finish in the oven or braise on the stove with added wine or stock.
CHICKEN CUTLETS WITH TARRAGON-MUSTARD SAUCE
Hands-on: 20 min. Total: 20 min.
Serve with roasted broccoli and egg noodles to soak up the sauce.
1 tablespoon extra-virgin olive oil
1 pound chicken breast cutlets (about 4 cutlets)
½ teaspoon salt
¼ teaspoon black pepper
3 tablespoons chopped shallots
1 teaspoon all-purpose flour
½ cup dry white wine
¼ cup light sour cream
1 tablespoon Dijon mustard
1 tablespoon finely chopped fresh tarragon
1. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Sprinkle chicken with salt and pepper; cook 3 minutes on each side. Place chicken on a platter.
2. Return pan to medium heat. Add shallots; sauté 1 minute. Sprinkle flour over shallots; cook 1 minute, stirring constantly. Add wine; bring to a boil. Cook 1 minute, scraping pan to loosen browned bits. Remove from heat; stir in sour cream and mustard. Return chicken and juices to pan. Sprinkle with tarragon.
SERVES 4 (serving size: 1 cutlet and 3 tablespoons sauce)
CALORIES 205; FAT 8g (sat 2.1g, mono 3.8g, poly 0.9g); PROTEIN 25g; CARB 4g; FIBER 0g; CHOL 78mg; IRON 1mg; SODIUM 529mg; CALC 33mg
TAMALE CHICKEN POTPIES
Hands-on: 28 min. Total: 43 min.
Serve these individual potpies with a side of spicy black beans: Heat 2 teaspoons canola oil in a medium saucepan over medium heat. Add ½ cup diced green bell pepper and 2 minced garlic cloves; sauté until soft. Stir in 1 (15-ounce) can rinsed and drained black beans, 1 tablespoon fresh lime juice, and ½ teaspoon grated lime rind; cook until thoroughly heated (about 5 minutes). Stir in ½ teaspoon crushed red pepper, if desired.
2 teaspoons canola oil
1 cup chopped onion
12 ounces ground chicken
1 tablespoon ground cumin
½ teaspoon chili powder
½ teaspoon salt, divided
1 cup chopped zucchini
¾ cup fresh corn kernels
1 (10-ounce) can diced tomatoes and green chiles, undrained
1 (8-ounce) can unsalted tomato sauce
Cooking spray
½ cup coarsely ground yellow cornmeal
1½ cups water, divided
3 ounces Monterey Jack cheese, shredded and divided (about ¾ cup)
1. Preheat oven to 400°.
2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 3 minutes. Add chicken; cook 3 minutes, stirring to crumble. Stir in cumin, chili powder, and ¼ teaspoon salt; cook 1 minute. Add zucchini, corn, tomatoes, and tomato sauce; bring to a boil. Reduce heat; simmer 8 minutes, stirring occasionally. Divide chicken mixture evenly among 4 (10-ounce) ramekins coated with cooking spray. Place ramekins on a jelly-roll pan.
3. Place remaining ¼ teaspoon salt, cornmeal, and ½ cup water in a medium bowl, stirring to combine. Bring remaining 1 cup water to a boil in a medium saucepan. Gradually add cornmeal mixture to pan; cook 3 minutes or until thickened, stirring frequently. Stir in 2 ounces cheese. Divide cornmeal mixture evenly among ramekins. Sprinkle evenly with remaining 1 ounce cheese. Bake at 400° for 15 minutes or until light golden brown.
SERVES 4
CALORIES 355; FAT 16.8g (sat 6.4g, mono 6.6g, poly 2.5g); PROTEIN 24g; CARB 28g; FIBER 3g; CHOL 92mg; IRON 3mg; SODIUM 493mg; CALC 194mg
Time-Saver
Instead of scratch-made cornbread or biscuits, the pies are topped with quick, cheesy grits.
PORK CHOPS WITH BALSAMIC ROASTED VEGETABLES AND GORGONZOLA
Hands-on: 20 min. Total: 55 min.
A quick balsamic vinaigrette doubles as a marinade for the vegetables and a sauce for the pork. Taking the roasting pan from stove to oven jump-starts cooking so the pork, potatoes, and onions finish at the same time.
4 (4-ounce) boneless center-cut loin pork chops
½ teaspoon kosher salt, divided
¾ teaspoon freshly ground black pepper, divided
¼ cup extra-virgin olive oil, divided
12 ounces small red potatoes, halved
3 tablespoons balsamic vinegar
1 teaspoon tomato paste
1 tablespoon chopped fresh thyme
1 medium red onion, peeled and cut into 8 wedges
1 (8-ounce) package cremini mushrooms, halved
2 tablespoons chopped fresh flat-leaf parsley
1 ounce Gorgonzola cheese, crumbled (about ¼ cup)
1. Preheat oven to 425°.
2. Heat a large heavy roasting pan over high heat. Sprinkle pork evenly with ¼ teaspoon salt and ¼ teaspoon pepper. Add 2 tablespoons oil to pan; swirl to coat. Add pork to pan; cook 3 minutes on each side or until browned. Place pork on a plate (pork will not be cooked through). Reduce heat to medium-high. Add potatoes to pan, cut sides down; cook 2 minutes. Remove pan from heat.
3. Combine remaining ½ teaspoon pepper, remaining 2 tablespoons oil, vinegar, and tomato paste in a small bowl, stirring with a whisk. Combine 2 tablespoons balsamic mixture, thyme, onion, and mushrooms in a bowl, tossing to coat. Add mushroom mixture to pan. Bake at 425° for 25 minutes, stirring after 10 minutes. Arrange pork chops over vegetables; bake 10 minutes or until a thermometer registers 145°. Remove pork from pan. Sprinkle vegetable mixture with remaining ¼ teaspoon salt. Place 1 cup vegetable mixture on each of 4 plates. Top each serving with 1 pork chop, 2 teaspoons remaining balsamic vinegar mixture, 1½ teaspoons parsley, and 1 tablespoon Gorgonzola cheese.
SERVES 4
CALORIES 385; FAT 21.7g (sat 5.2g, mono 12g, poly 2.2g); PROTEIN 27g; CARB 21g; FIBER 3g; CHOL 73mg; IRON 2mg; SODIUM 415mg; CALC 83mg
PAN-ROASTED PORK TENDERLOIN AND PEPPERS
Hands-on: 30 min. Total: 30 min.
Anchovies add depth to the peppers, but you can omit them if you like.
The pork and peppers come together in just one pan, making for quick cleanup and tons of flavor as the elements build on each other.
Pork:
1 tablespoon canola oil
1 (1-pound) pork tenderloin, trimmed
⅝ teaspoon black pepper, divided
½ teaspoon kosher salt, divided
½ cup unsalted chicken stock
½ teaspoon cornstarch
½ teaspoon cider vinegar
Peppers:
1 tablespoon canola oil
2 teaspoons chopped fresh thyme, divided
4 garlic cloves, crushed
4 anchovy fillets, drained and finely minced
3 small multicolored bell peppers, cut into 1½-inch strips
2 tablespoons fresh flat-leaf parsley
1. Preheat oven to 425°.
2. To prepare pork, heat a large ovenproof skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Sprinkle pork with ½ teaspoon black pepper and ⅜ teaspoon salt. Add pork to pan; cook 4 minutes. Turn pork over; cook 1 minute. Cover pan with foil; bake at 425° for 5 minutes. Remove and discard foil. Bake pork an additional 5 minutes or until a thermometer registers 145°. Place pork on a cutting board; let stand 10 minutes. Cut across the grain into slices.
3. Return pan to medium-high heat. Combine remaining ⅛ teaspoon black pepper, remaining ⅛ teaspoon salt, stock, cornstarch, and vinegar in a small bowl, stirring with a whisk. Add stock mixture to pan; bring to a boil. Cook 2 minutes or until sauce is slightly thickened. Remove sauce from pan; keep warm.
4. To prepare peppers, return pan to medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add 1 teaspoon thyme, garlic, anchovies, and bell peppers to pan; cook 1½ minutes, stirring frequently. Place pan in oven; bake at 425° for 5 minutes.
5. Arrange pork and bell pepper mixture on a platter; sprinkle with remaining 1 teaspoon thyme and parsley. Drizzle with sauce.
SERVES 4 (serving size: about 3 ounces pork, ½ cup bell pepper mixture, and 1½ tablespoons sauce)
CALORIES 222; FAT 10.1g (sat 1.4g, mono 5.5g, poly 2.5g); PROTEIN 26g; CARB 5g; FIBER 1g; CHOL 77mg; IRON 2mg; SODIUM 467mg; CALC 32mg
SERVE WITH
CREAMY POLENTA
Hands-on: 3 min. Total: 13 min.
2½ cups 2% reduced-fat milk
2 cups unsalted chicken stock
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
½ cup stone-ground polenta
1. Bring milk, chicken stock, salt, and pepper to a simmer in a medium saucepan over medium-high heat. Gradually add polenta, stirring constantly with a whisk. Reduce heat, and simmer 10 minutes or until liquid is absorbed, stirring occasionally.
SERVES 4 (serving size: about 1 cup)
CALORIES 154; FAT 3.3g (sat 1.9g, mono 0.9g, poly 0.1g); PROTEIN 9g; CARB 21g; FIBER 1g; CHOL 12mg; IRON 1mg; SODIUM 257mg; CALC 194mg
PORK MEDALLIONS WITH SCALLIONS AND MAGIC GREEN SAUCE
Hands-on: 20 min. Total: 20 min.
Scallions are used three ways: in a sauce, as a vegetable, and as a garnish. The sauce can be made a day ahead and magically transforms the simplest food into something spectacular. Try it on chicken or steak, too, or as a spread in a sandwich.
This colorful main has just 5 ingredients, with every part utilized, including the caper brine, the cilantro stems, and the dark green parts of green onions.
1 small jar capers
1 cup packed chopped fresh cilantro (1 bunch)
¼ cup extra-virgin olive oil, divided
1 tablespoon water
2 bunches green onions, divided
4 (4-ounce) boneless center-cut loin pork chops
⅜ teaspoon salt, divided
¼ teaspoon freshly ground black pepper
16 heirloom cherry tomatoes (red and yellow), halved
1. Spoon 1 tablespoon caper brine and 2 tablespoons drained capers into the bowl of a mini food processor. Add cilantro, 3 tablespoons oil, and 1 tablespoon water. Chop green onions to measure 3 tablespoons. Add 3 tablespoons green onions to cilantro mixture; process until smooth.
2. Cut remaining onions diagonally into 2-inch pieces. Cut 8 pieces lengthwise into slivers; set aside.
3. Heat a large skillet over medium-high heat. Sprinkle pork with ¼ teaspoon salt and pepper. Add remaining 1 tablespoon oil to pan; swirl to coat. Add pork and 2-inch onion pieces; cover and cook 4 minutes. Turn pork over. Add tomatoes; cook 2 minutes. Sprinkle with remaining ⅛ teaspoon salt. Arrange pork mixture on a platter. Drizzle with sauce; sprinkle with slivered onions.
SERVES 4
CALORIES 316; FAT 21.6g (sat 4.8g, mono 13.4g, poly 2.2g); PROTEIN 24g; CARB 7g; FIBER 2g; CHOL 62mg; IRON 2mg; SODIUM 436mg; CALC 67mg
BEEF TOSTADAS WITH QUICK-PICKLED ONIONS
Hands-on: 20 min. Total: 20 min.
This Tex-Mex stack gets a bright punch of color from the quick-pickled onions that are so simple you’ll make them again and again. For an extra kick, top with the jalapeño slices used in the pickling brine.
¾ cup thinly sliced red onion
⅔ cup cider vinegar
¼ cup water
1 teaspoon sugar
½ teaspoon kosher salt, divided
½ jalapeño pepper, thinly sliced
Cooking spray
1 pound 90% lean ground sirloin
1½ teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon minced garlic
½ teaspoon smoked paprika
1½ teaspoons olive oil
4 corn tostadas
¼ cup fat-free sour cream
¼ cup fresh cilantro leaves
1. Combine onion, vinegar, ¼ cup water, sugar, ¼ teaspoon salt, and jalapeño slices in a saucepan over high heat; bring to a simmer. Cook 1 minute; remove from heat, and let stand until ready to serve.
2. While onion mixture cooks, heat a large skillet over medium-high heat. Coat pan with cooking spray. Add ground beef, chili powder, cumin, garlic, paprika, and remaining ¼ teaspoon salt to pan. Cook 5 minutes or until browned, stirring to crumble. Stir in oil.
3. Drain onion mixture. Top tostadas evenly with beef mixture, onion mixture, sour cream, and cilantro.
SERVES 4 (serving size: 1 tostada)
CALORIES 329; FAT 16.2g (sat 5.5g, mono 6.2g, poly 0.7g); PROTEIN 25g; CARB 17g; FIBER 2g; CHOL 75mg; IRON 3mg; SODIUM 442mg; CALC 53mg
THAI BEEF AND BASIL NOODLES WITH SHIITAKE GRAVY
Hands-on: 22 min. Total: 22 min.
If you have trouble finding shiitake mushrooms, use whatever ’shrooms you have on hand. Sliced creminis would work equally well for this saucy noodle bowl.
8 ounces ½-inch-wide rice noodles
½ cup unsalted chicken stock
3 tablespoons oyster sauce
1 tablespoon lower-sodium soy sauce
2 teaspoons sugar
¼ teaspoon crushed red pepper
10 ounces 90% lean ground sirloin
1 tablespoon canola oil
1 tablespoon minced garlic
1 tablespoon bottled minced ginger
3½ cups sliced bok choy (about 7 ounces)
1½ cups presliced shiitake mushrooms (about 2½ ounces)
1 large egg, lightly beaten
½ cup torn fresh basil
½ teaspoon freshly ground black pepper
1. Place noodles in a large bowl; pour boiling water over noodles to cover. Let stand 6 minutes or until pliable, stirring occasionally to separate noodles. Drain. Combine stock, oyster sauce, soy sauce, sugar, and red pepper in a small bowl; whisk until sugar dissolves.
2. Heat a large nonstick skillet or wok over medium-high heat. Add beef to pan; cook 4 minutes or until beef is browned and crispy in places, stirring to crumble. Remove from pan.
3. Return pan to medium-high heat. Add oil; swirl to coat. Add garlic and ginger to pan; stir-fry 30 seconds. Add bok choy and mushrooms; stir-fry 2 minutes or until tender. Remove mushrooms and bok choy from pan. Add egg to pan; cook 30 seconds, stirring frequently. Return vegetables to pan.
4. Add noodles and beef to pan. Add stock mixture to pan; cook 1 minute or until bubbly. Remove from heat. Add torn basil and freshly ground black pepper; toss to combine.
SERVES 4 (serving size: 1½ cups)
CALORIES 420; FAT 12.5g (sat 3.6g, mono 5.8g, poly 1.6g); PROTEIN 18g; CARB 57g; FIBER 2g; CHOL 93mg; IRON 4mg; SODIUM 623mg; CALC 101mg
BEEF TENDERLOIN STEAKS WITH CHIPOTLE BUTTER AND BELL PEPPER SAUTÉ
Hands-on: 25 min. Total: 25 min.
Make sure the cast-iron skillet is hot before adding the steaks so that they get a nicely browned crust on both sides. We like both red and orange peppers, though just one color will work.
2 teaspoons olive oil
¼ cup vertically sliced onion
2 garlic cloves, sliced
1 small red bell pepper, sliced
1 small orange bell pepper, sliced
¼ cup dry white wine
½ teaspoon freshly ground black pepper, divided
⅜ teaspoon kosher salt, divided
2 (4-ounce) beef tenderloin steaks or 1 (8-ounce) sirloin steak
Cooking spray
2 teaspoons butter, softened
1 teaspoon finely chopped chipotle chile in adobo sauce
1. Heat a large skillet over medium-high heat. Add olive oil, and swirl to coat. Add sliced onion, garlic, and bell peppers to pan; cook 5 minutes, stirring occasionally. Add wine, and bring to a boil. Cook 2 minutes or until liquid almost evaporates, scraping pan to loosen browned bits. Stir in ¼ teaspoon black pepper and ⅛ teaspoon kosher salt.
2. Heat a cast-iron skillet over medium-high heat. Sprinkle steaks evenly with remaining ¼ teaspoon black pepper and ¼ teaspoon salt. Coat pan with cooking spray. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Combine butter and chipotle chile in a bowl. Divide butter mixture over steaks. Serve with bell pepper mixture.
SERVES 2 (serving size: 1 steak and about ½ cup bell pepper mixture)
CALORIES 298; FAT 16.3g (sat 5.8g, mono 7.3g, poly 1g); PROTEIN 26g; CARB 8g; FIBER 2g; CHOL 84mg; IRON 2mg; SODIUM 489mg; CALC 45mg
SERVE WITH
CILANTRO-CUMIN QUINOA
Hands-on: 5 min. Total: 15 min.
Fragrant, earthy cumin stands out in this quick whole-grain side and turns the quinoa a pretty golden color that’s accented by cilantro.
⅔ cup water
½ cup uncooked quinoa, rinsed and drained
2 tablespoons chopped fresh cilantro
2 teaspoons olive oil
¼ teaspoon kosher salt
¼ teaspoon ground cumin
¼ teaspoon freshly ground black pepper
1. Combine ⅔ cup water and quinoa in a small saucepan; bring to a boil. Reduce heat; cover and simmer 13 minutes or until liquid is absorbed. Stir in remaining ingredients.
SERVES 2 (serving size: about ⅔ cup)
CALORIES 200; FAT 7.3g (sat 1g, mono 4.3g, poly 1.8g); PROTEIN 6g; CARB 28g; FIBER 3g; CHOL 0mg; IRON 2mg; SODIUM 243mg; CALC 23mg
LONDON BROIL WITH MUSHROOM SAUCE
Hands-on: 20 min. Total: 4 hr. 15 min.
London broil actually refers to a cooking method rather than the specific cut (top round or flank steak). The unique wire rack technique in step 4 allows air to circulate and promotes browning on both sides of the steak.
¾ cup finely chopped shallots, divided
2 tablespoons minced garlic, divided
2 tablespoons extra-virgin olive oil, divided
2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
1 tablespoon Worcestershire sauce
1 teaspoon hot sauce (such as Tabasco)
½ teaspoon dried thyme
1½ pounds top round steak, trimmed
2 (8-ounce) packages presliced mushrooms
¾ teaspoon kosher salt, divided
½ teaspoon freshly ground black pepper, divided
1½ cups unsalted beef stock (such as Swanson), divided
1 tablespoon all-purpose flour
1½ tablespoons butter
2 teaspoons lower-sodium soy sauce
1. Combine ½ cup shallots, 1 tablespoon garlic, 1 tablespoon oil, vinegar, mustard, Worcestershire, hot sauce, and thyme in a large bowl, stirring with a whisk. Add beef, turning to coat. Refrigerate 3½ hours, turning occasionally. Let beef mixture stand at room temperature 30 minutes before cooking.
2. Preheat broiler to high. Place oven rack 4 inches from broiler.
3. Heat a large nonstick skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add remaining ¼ cup shallots, remaining 1 tablespoon garlic, and mushrooms to pan; cook 10 minutes or until mushrooms are browned, stirring occasionally. Stir in ¼ teaspoon salt and ¼ teaspoon pepper. Combine ¼ cup stock and flour in a small bowl, stirring with a whisk. Add flour mixture and remaining 1¼ cups stock to pan; simmer 4 minutes or until slightly thickened. Remove pan from heat; stir in butter and soy sauce. Keep warm.
4. Remove beef from marinade; discard marinade. Wipe any marinade from beef with a paper towel. Sprinkle beef with remaining ½ teaspoon salt and remaining ¼ teaspoon pepper. Place a wire rack on a jelly-roll pan. Place beef on rack. Broil 5 minutes on each side for medium-rare or until desired degree of doneness. Place beef on a cutting board; let stand 5 minutes. Cut across the grain into thin slices. Serve with mushroom mixture.
SERVES 6 (serving size: about 3½ ounces beef and ¼ cup mushroom mixture)
CALORIES 273; FAT 14.7g (sat 5.7g, mono 6.6g, poly 0.9g); PROTEIN 29g; CARB 6g; FIBER 1g; CHOL 85mg; IRON 3mg; SODIUM 463mg; CALC 40mg
Budget Buy
London broil, usually flank steak or top round, is inexpensive (this recipe costs just $2.84 per serving). The cut is lean and moderately tough: Marinate to tenderize, and then grill or broil for a charred crust.
THE BEST BEEF CUTS FOR COOKING aren’t necessarily the most expensive. Tougher, less expensive cuts—top blade roasts, short ribs, and chuck roasts—have less fat and much more flavor. A simple braise or slow roast breaks them down into incredibly rich, meltingly tender mains. The extra cook time is mostly hands-off and can be easily adapted to a slow cooker. Beyond pot roast, you could gently braise in tomato sauce for a rich ragù, pile on sandwiches, shred for beef enchiladas, or use as the base for shepherd’s pie.
MOROCCAN-STYLE LAMB AND CHICKPEAS
Hands-on: 12 min. Total: 26 min.
You can use ground chicken or turkey in place of lamb, if you like.
1 pound lean ground lamb
2 teaspoons extra-virgin olive oil
2 cups vertically sliced onion
½ cup (¼-inch) diagonally cut carrot
¾ teaspoon ground cumin
¾ teaspoon ground cinnamon
½ teaspoon ground coriander
¼ teaspoon ground red pepper
2 cups fat-free, lower-sodium chicken broth
½ cup golden raisins
3 tablespoons tomato paste
1½ tablespoons grated lemon rind
¼ teaspoon salt
1 (15½-ounce) can chickpeas (garbanzo beans), rinsed and drained
½ cup chopped fresh cilantro
1 tablespoon fresh lemon juice
1. Heat a large nonstick skillet over medium-high heat. Add lamb to pan, and cook for 6 minutes, stirring to crumble. Remove lamb from pan with a slotted spoon. Discard drippings. Add oil to pan, and swirl to coat. Add onion and carrot to pan, and sauté for 4 minutes. Add cumin, cinnamon, coriander, and pepper, and sauté for 30 seconds, stirring constantly. Add reserved lamb, chicken broth, and next 5 ingredients (through chickpeas), and bring to a boil. Reduce heat, and simmer 4 minutes or until mixture thickens. Remove from heat. Stir in cilantro and lemon juice.
SERVES 4 (serving size: 1¼ cups)
CALORIES 430; FAT 20.3g (sat 7.3g, mono 8.8g, poly 1.6g); PROTEIN 27.2g; CARB 36.1g; FIBER 6.5g; CHOL 83mg; IRON 3.5mg; SODIUM 647mg; CALC 88mg
SERVE WITH
COUSCOUS-ARUGULA SALAD
Hands-on: 4 min. Total: 15 min.
1 cup water
¾ cup uncooked couscous
¼ teaspoon salt
2 cups arugula
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
½ teaspoon freshly ground black pepper
1. Bring 1 cup water to a boil in a medium saucepan. Stir in couscous and salt. Remove from heat; cover and let stand 10 minutes. Fluff couscous with a fork. Stir in arugula, oil, juice, and black pepper.
SERVES 4 (serving size: about ½ cup)
CALORIES 186; FAT 7g (sat 1g, mono 5g, poly 0.8g); PROTEIN 4g; CARB 26g; FIBER 2g; CHOL 0mg; IRON 1mg; SODIUM 154mg; CALC 25mg
STEAK SALAD WITH NECTARINES, RADICCHIO, AND BLUE CHEESE
Hands-on: 24 min. Total: 24 min.
Petite sirloin fillets are healthfully lean, and they’re also surprisingly full-flavored and meltingly tender—making them an ideal choice for this easy steak salad.
12 ounces petite sirloin fillets
8½ teaspoons extra-virgin olive oil, divided
½ teaspoon kosher salt, divided
Cooking spray
2 teaspoons white wine vinegar
1 teaspoon honey
3 cups torn Boston lettuce leaves (about 1 head)
1 (12-ounce) head radicchio, cut into 1-inch pieces
2 nectarines, each cut into 8 wedges
2.5 ounces crumbled blue cheese (about ½ cup)
1. Preheat a grill or grill pan over medium-high heat.
2. Coat the steak with 1 teaspoon oil. Sprinkle with ⅛ teaspoon salt. Add steak to grill rack or pan coated with cooking spray; grill steak 3 minutes on each side or until desired degree of doneness. Remove from heat; let stand 8 minutes. Cut steak diagonally across the grain into thin slices; sprinkle with ⅛ teaspoon salt.
3. While steak rests, combine vinegar, honey, remaining ¼ teaspoon salt, and remaining 2½ tablespoons oil in a large bowl, stirring with a whisk. Add lettuce and radicchio; toss to coat. Add nectarines; sprinkle with cheese. Serve steak over salad.
SERVES 4 (serving size: about 1½ cups salad and 3 ounces steak)
CALORIES 310; FAT 18.8g (sat 5.9g, mono 10.7g, poly 1.3g); PROTEIN 25g; CARB 12g; FIBER 2g; CHOL 64mg; IRON 3mg; SODIUM 534mg; CALC 122mg
Simple Sub
We love the tender texture of Boston lettuce, but mixed greens or Romaine would also work.