GRAINS, SALADS AND SIDES
Forget the one-note steamed or boiled side. Instead, embrace bold whole-grain salads, roasted and dressed vegetables, and bright, balanced salads that pop with color and texture.
Greek Tomato and Cucumber Salad with Farro
Butter Lettuce, Asparagus, and Hazelnut Salad
Farro with Honey-Garlic Roasted Tomatoes
Sweet and Sour Roasted Napa Cabbage Wedges
Cheesy Buckwheat with Kale and Mushrooms
Toasted Millet with Cilantro Vinaigrette
Whole-Grain Kamut and Cherry Salad
Quinoa-Cilantro Tabbouleh with Flake Salt
Grapefruit and Hearts of Palm Salad
Shaved Broccoli-Apple Salad with Tarragon Dressing and Bacon
Roasted Butternut Squash with Pomegranate and Tahini
Roasted Butternut Squash with Coconut and Chile
Roasted Butternut Squash with Parmesan-Garlic Breadcrumbs
Wheat Berry Salad with Melon and Feta
Leek and Pancetta Potato Rösti
Chopped Chard Salad with Apricot Vinaigrette
GREEK TOMATO AND CUCUMBER SALAD WITH FARRO
Hands-on: 20 min. Total: 30 min.
Whole-grain farro bulks up this hearty Mediterranean salad. If you like the crunch of fresh red onion but not the full pungency, give the slices a 30-second dip in ice water to tame the flavor; drain and toss in the salad.
½ teaspoon grated lemon rind
3 tablespoons fresh lemon juice
3 tablespoons extra-virgin olive oil
2 tablespoons red wine vinegar
2 teaspoons finely chopped fresh oregano
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 cups cooked farro
⅓ cup kalamata olives, pitted and halved lengthwise
⅓ cup thinly sliced red onion
1½ pounds cherry tomatoes, halved
1½ pounds small pickling cucumbers, halved lengthwise and cut into ½-inch-thick slices
4 ounces feta cheese, crumbled (about 1 cup)
1. Combine the first 7 ingredients in a large bowl, stirring well with a whisk. Stir in farro and the next 4 ingredients (through cucumbers), and toss gently to combine. Top each serving with feta cheese.
SERVES 4 (serving size: 1 cup salad and about 1 ounce feta)
CALORIES 325; FAT 18.3g (sat 5.7g, mono 9.3g, poly 2.7g); PROTEIN 11g; CARB 39g; FIBER 7g; CHOL 25mg; IRON 1mg; SODIUM 626mg; CALC 191mg
QUINOA WITH TOASTED PINE NUTS
Hands-on: 15 min. Total: 25 min.
Quinoa is done when the liquid is absorbed and curly tails emerge from the grains.
1 cup uncooked quinoa
2 teaspoons extra-virgin olive oil
2 tablespoons finely chopped shallots
1 tablespoon minced garlic
1¼ cups unsalted chicken stock (such as Swanson)
¼ teaspoon kosher salt
¼ cup pine nuts
1 tablespoon extra-virgin olive oil
¼ cup chopped fresh parsley
2 tablespoons chopped fresh chives
¼ teaspoon freshly ground black pepper
1. Rinse and drain quinoa. Heat a large saucepan over medium-high heat. Add oil to pan; swirl to coat. Add shallots; sauté 1 minute or until tender. Add garlic; cook 1 minute, stirring constantly. Add quinoa; cook 2 minutes, stirring frequently. Add stock and salt; bring to a boil. Cover, reduce heat, and simmer 13 minutes or until liquid is absorbed and quinoa is tender.
2. While quinoa cooks, heat a large nonstick skillet over medium heat. Add pine nuts to pan; cook 3 minutes or until browned, stirring frequently. Combine quinoa mixture, pine nuts, and remaining ingredients; toss.
SERVES 6 (serving size: about ½ cup)
CALORIES 187; FAT 9.4g (sat 1g, mono 4.2g, poly 3.3g); PROTEIN 6g; CARB 21g; FIBER 3g; CHOL 0mg; IRON 2mg; SODIUM 111mg; CALC 27mg
BUTTER LETTUCE, ASPARAGUS, AND HAZELNUT SALAD
Hands-on: 10 min. Total: 10 min.
Butter lettuce, also called Boston or Bibb lettuce, is delicate; it can bruise and wilt as easily as fresh herbs. Instead of tossing together in a bowl, arrange the lettuce on individual plates before adding other elements. A tip we learned from salt guru Mark Bitterman: Stirring salt into the vinaigrette will wilt lettuces faster. Instead, finish with a sprinkling of flake salt, such as Maldon—the big flakes mimic the lettuce’s crisp texture.
1½ tablespoons fresh lemon juice
1½ tablespoons extra-virgin olive oil
1 teaspoon chopped fresh mint
1 teaspoon honey
¼ teaspoon freshly ground black pepper
5 cups torn butter lettuce
1 cup thinly diagonally sliced asparagus
¼ cup chopped hazelnuts, toasted
2 tablespoons shaved pecorino Romano cheese
¼ teaspoon flake salt (such as Maldon)
1. Combine juice, oil, mint, honey, and pepper in a bowl, stirring with a whisk.
2. Divide butter lettuce evenly among 4 plates. Top each serving with ¼ cup asparagus, 1 tablespoon hazelnuts, and 1½ teaspoons cheese. Drizzle vinaigrette evenly over salads. Sprinkle evenly with salt.
SERVES 4 (serving size: about 1¼ cups)
CALORIES 127; FAT 10.8g (sat 1.9g, mono 7g, poly 1.2g); PROTEIN 4g; CARB 6g; FIBER 2g; CHOL 4mg; IRON 2mg; SODIUM 217mg; CALC 73mg
FARRO WITH HONEY-GARLIC ROASTED TOMATOES
Hands-on: 15 min. Total: 60 min.
This is a dish that’s delicious year-round; cherry and grape tomatoes are sweet in the winter. You can serve as soon as the tomatoes and farro are cooled and combined, but the dish benefits from a couple of hours in the fridge.
1½ tablespoons olive oil
1 tablespoon honey
3 garlic cloves, minced
1 pound cherry or grape tomatoes, halved lengthwise
¾ cup uncooked farro
1½ teaspoons sherry vinegar
⅝ teaspoon kosher salt
3 tablespoons toasted walnuts, coarsely chopped
2 ounces feta cheese, crumbled (about ½ cup)
2 teaspoons chopped fresh thyme
1. Preheat oven to 375°.
2. Combine oil, honey, and garlic in a large bowl. Add tomatoes; gently, with your hands, toss until thoroughly coated. Pour tomatoes onto a jelly-roll pan; turn tomatoes until they’re all cut side down. Draw tomatoes together until they’re cozy and touching. If there’s any honey mixture left, drizzle over tomatoes. Bake at 375° for 20 to 25 minutes or until wrinkled and soft but not mushy; do not brown. (Note: Grape tomatoes may take less time to cook than cherry tomatoes.) Remove tomatoes from oven; cool to room temperature.
3. While tomatoes cook, place farro in a medium saucepan; cover with water to 2 inches above farro. Bring to a boil. Cover, reduce heat, and simmer 15 minutes or until nicely chewy and not puffed open and starchy. Drain and rinse with cold water; drain.
4. Combine farro, tomato mixture, vinegar, and salt in a large bowl; toss gently to combine. Top with walnuts and feta; garnish with thyme. Serve immediately, or let the flavors marry in the fridge for an hour or two.
SERVES 6 (serving size: about ½ cup)
CALORIES 191; FAT 8.4g (sat 2.1g, mono 3.3g, poly 2.2g); PROTEIN 6g; CARB 25g; FIBER 4g; CHOL 8mg; IRON 2mg; SODIUM 310mg; CALC 73mg
Big Flavor
A little honey, vinegar, and garlic turns up the sweet-tart flavor of grape tomatoes as they roast. Toss the farro mixture in the same bowl you used for the tomatoes to capture every last drop.
SWEET AND SOUR ROASTED NAPA CABBAGE WEDGES
Hands-on: 6 min. Total: 25 min.
Caramelizing cabbage under the broiler draws out its natural sugars and deepens the flavor of the glaze. Preheat the roasting pan to jump-start the browning process.
2 tablespoons olive oil
2 tablespoons cider vinegar
1 tablespoon brown sugar
1 teaspoon whole-grain Dijon mustard
1 teaspoon grated garlic
¼ teaspoon salt
½ teaspoon freshly ground black pepper
1 head napa (Chinese) cabbage, cut lengthwise into quarters
Cooking spray
1. Place a large roasting pan in oven. Preheat oven and pan to 450°.
2. Combine first 7 ingredients in a small bowl.
3. Coat cut sides of cabbage with cooking spray. Place cabbage, cut sides down, on preheated pan; bake 6 minutes. Turn cabbage onto other cut side; bake an additional 6 minutes. Remove pan from oven. Heat broiler to high. Brush cabbage evenly with oil mixture; broil 3 minutes or until browned and caramelized.
SERVES 4 (serving size: 1 wedge)
CALORIES 95; FAT 6.8g (sat 0.9g, mono 4.9g, poly 0.7g); PROTEIN 2g; CARB 6g; FIBER 2g; CHOL 0mg; IRON 0mg; SODIUM 194mg; CALC 64mg
Prep Pointer
No need to core the cabbage: The wedges remain intact and become tender in the oven.
CHEESY BUCKWHEAT WITH KALE AND MUSHROOMS
Hands-on: 33 min. Total: 33 min.
For a hearty main, decrease the servings to 6 and double the Gruyère and bacon.
1 cup uncooked buckwheat
1 large egg, lightly beaten
1½ cups water
½ teaspoon kosher salt
1 ounce Gruyère cheese, shredded (about ¼ cup)
2 tablespoons grated Parmesan cheese
1 tablespoon olive oil
½ cup diced onion
1 tablespoon sliced garlic
8 ounces presliced mushrooms
6 cups chopped kale
¼ teaspoon black pepper
¼ cup toasted walnuts
1 center-cut bacon slice, cooked and crumbled
1. Combine buckwheat and egg in a bowl; toss. Heat a saucepan over medium heat. Add buckwheat mixture to pan; cook 3 minutes or until grains are dry and separated, stirring frequently. Stir in 1½ cups water and salt; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until water is absorbed. Remove from heat; stir in Gruyère and Parmesan. Heat oil in a large nonstick skillet over medium heat. Add onion, garlic, and mushrooms; cook 7 minutes. Add kale and pepper; cook 2 minutes. Add to buckwheat mixture. Sprinkle with walnuts and bacon.
SERVES 8 (serving size: about ½ cup)
CALORIES 183; FAT 7.3g (sat 1.7g, mono 2.3g, poly 2.3g); PROTEIN 8g; CARB 24g; FIBER 3g; CHOL 29mg; IRON 2mg; SODIUM 203mg; CALC 134mg
TOASTED MILLET WITH CILANTRO VINAIGRETTE
Hands-on: 40 min. Total: 30 min.
1½ teaspoons olive oil
½ cup chopped onion
1 cup uncooked millet
1 tablespoon minced garlic
1 cup unsalted chicken stock
1 cup water
½ teaspoon kosher salt
2½ tablespoons olive oil
¼ teaspoon kosher salt
½ cup chopped fresh cilantro
2 tablespoons lime juice
1 teaspoon honey
½ teaspoon ground cumin
¼ teaspoon black pepper
1 cup chopped red bell pepper
¾ cup diced avocado
1½ cups unsalted black beans
2 ounces feta cheese, crumbled (about ½ cup)
1. Heat 1½ teaspoons olive oil in a saucepan over medium heat. Add onion; sauté 3 minutes. Add millet and garlic; cook 2 minutes. Stir in stock, 1 cup water, and ½ teaspoon kosher salt; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until liquid is absorbed. Combine 2½ tablespoons olive oil, ¼ teaspoon kosher salt, cilantro, juice, honey, cumin, and black pepper in a bowl. Add millet mixture, chopped red bell pepper, avocado, and black beans; toss. Top with feta.
SERVES 8 (serving size: ¾ cup)
CALORIES 225; FAT 9.8g (sat 2.3g, mono 5.6g, poly 1.4g); PROTEIN 7g; CARB 28g; FIBER 5g; CHOL 0mg; IRON 0mg; SODIUM 283mg; CALC 0mg
WHOLE-GRAIN KAMUT AND CHERRY SALAD
Hands-on: 25 min. Total: 1 hr. 10 min.
Save time by cooking the Kamut in a pressure cooker; it will cut the cook time down to 25 to 30 minutes. Top the salad with roasted or grilled sliced chicken breast for a complete meal.
1 cup whole Kamut berries or wheat berries
2 cups unsalted chicken stock
2 tablespoons extra-virgin olive oil
1½ tablespoons white wine vinegar
1 teaspoon Dijon mustard
1 teaspoon minced garlic
¾ teaspoon kosher salt
½ teaspoon ground black pepper
1 cup fresh Rainier cherries, pitted and halved
1 cup heirloom cherry tomatoes, halved
½ cup chopped fresh flat-leaf parsley
½ cup unsalted cashews, chopped
1. Heat a Dutch oven over medium-high heat. Add Kamut; cook 3 minutes or until grains are lightly toasted, stirring frequently (grains will make a popping sound). Add stock; bring to a boil. Cover, reduce heat, and simmer 50 to 60 minutes or until grains are chewy-tender (add additional liquid if needed). If any liquid remains, drain Kamut. Cool to room temperature.
2. Combine oil and next 5 ingredients (through pepper) in a large bowl, stirring with a whisk. Add Kamut, cherries, and remaining ingredients; toss to coat.
SERVES 8 (serving size: ½ cup)
CALORIES 185; FAT 8.1g (sat 1.3g, mono 5.1g, poly 1.1g); PROTEIN 6g; CARB 24g; FIBER 3g; CHOL 0mg; IRON 2mg; SODIUM 233mg; CALC 26mg
QUINOA-CILANTRO TABBOULEH WITH FLAKE SALT
Hands-on: 15 min. Total: 32 min.
Mark Bitterman of The Meadow in Portland, Oregon, finishes his quinoa riff on tabbouleh with a sprinkle of flake salt. You can use Maldon or—for real drama—try black flake salt such as The Meadow’s Black Diamond. A splash of citrus bitters wakes up all the flavors; if you can’t find lemon bitters, try orange or grapefruit.
¾ cup water
⅔ cup uncooked quinoa, rinsed and drained
¼ teaspoon fleur de sel
1 cup finely chopped plum tomato
½ cup finely chopped red onion
½ cup chopped fresh cilantro
2½ tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 teaspoon lemon bitters
¼ teaspoon black pepper
6 tablespoons fresh flat-leaf parsley
⅝ teaspoon flake salt
1. Bring ¾ cup water and quinoa to a boil in a small saucepan. Cover, reduce heat, and simmer 12 minutes or until quinoa is tender. Remove from heat; let stand 10 minutes. Fluff quinoa with a fork; stir in fleur de sel. Place quinoa in a medium bowl. Cool slightly.
2. Combine tomato and next 6 ingredients (through pepper) in a medium bowl, stirring to combine. Add quinoa mixture; toss to coat. Sprinkle with parsley; sprinkle flake salt evenly over parsley.
SERVES 6 (serving size: about ½ cup)
CALORIES 127; FAT 5.8g (sat 0.8g, mono 3.6g, poly 1.1g); PROTEIN 3g; CARB 16g; FIBER 2g; CHOL 0mg; IRON 1mg; SODIUM 323mg; CALC 21mg
GRAPEFRUIT AND HEARTS OF PALM SALAD
Hands-on: 22 min. Total: 22 min.
Grapefruit adds a perfect sweet-tart zing to this salad. Hearts of palm have a semifirm texture and nutty flavor similar to that of artichoke hearts, which you could sub in a pinch. If you like the pungency of black pepper, finish with an additional sprinkle.
2 tablespoons canola oil
½ teaspoon grated lime rind
1 tablespoon fresh lime juice
1 tablespoon canola mayonnaise
1 teaspoon honey
⅛ teaspoon freshly ground black pepper
4 cups baby kale
1½ cups ruby red grapefruit sections (about 2 large grapefruit)
½ cup thinly sliced red onion
2 (14-ounce) cans hearts of palm, rinsed, drained, and cut diagonally into ¼-inch slices
1 small red chile, seeded and thinly sliced
1 ripe peeled avocado, cut into thin wedges
1. Combine the first 6 ingredients in a small bowl, and stir with a whisk until smooth.
2. Place ⅔ cup kale on each of 6 plates. Arrange grapefruit sections, onion, hearts of palm, chile, and avocado evenly over kale. Drizzle with dressing.
SERVES 6 (serving size: about 1 cup salad and about 2 teaspoons dressing)
CALORIES 183; FAT 11.1g (sat 1.2g, mono 6.7g, poly 2.5g); PROTEIN 4.8g; CARB 20.4g; FIBER 6.2g; CHOL 0mg; IRON 3.5mg; SODIUM 240mg; CALC 122mg
NEARLY ALL STORE-BOUGHT DRESSINGS list water as the first ingredient. This may sound like a calorie saver, but it’s actually a money waster: Bottled dressings are expensive, and you tend to use more when the diluted mixture drips right off the leaves. Homemade dressings are less expensive, free of preservatives, and quick to make. Our favorite ratio is three parts oil to one part acid, seasoned with salt, herbs, and spices. The ratio changes slightly when an emulsifier, such as mayonnaise, yogurt, or mustard, is added.
SHAVED BROCCOLI-APPLE SALAD WITH TARRAGON DRESSING AND BACON
Hands-on: 15 min. Total: 3 hr. 15 min.
This is a refreshing new twist on the broccoli-and-bacon picnic standard that sometimes gets drenched in mayonnaise dressing.
3 tablespoons cider vinegar
1 teaspoon whole-grain Dijon mustard
½ teaspoon freshly ground black pepper
¼ teaspoon kosher salt
1 shallot, thinly sliced
⅓ cup plain fat-free Greek yogurt
3 tablespoons canola mayonnaise
1 tablespoon plus 1 teaspoon chopped fresh tarragon
12 ounces broccoli florets
1 tablespoon fresh lemon juice
2 Jazz or Gala apples, cored and cut into wedges
2 applewood-smoked bacon slices, cooked and crumbled
1. Combine first 5 ingredients in a bowl, and let stand for 10 minutes. Add yogurt, mayonnaise, and tarragon; stir with a whisk.
2. With processor on, add broccoli through the food chute of a food processor fitted with the slicer attachment. Transfer broccoli to a bowl. Add juice to bowl of food processor. Repeat procedure with apples; add apples to bowl with broccoli.
3. Combine dressing and broccoli mixture; toss well to coat. Cover and refrigerate for 3 hours. Stir in bacon just before serving.
SERVES 9 (serving size: about 1 cup)
CALORIES 68; FAT 2.5g (sat 0.4g, mono 0.8g, poly 0.6g); PROTEIN 3g; CARB 9g; FIBER 2g; CHOL 2mg; IRON 0mg; SODIUM 164mg; CALC 31mg
HONEY MUSTARD–GLAZED CARROTS
Hands-on: 8 min. Total: 16 min.
Partially cover the pan as the carrots steam so they retain some texture. They will continue to soften as the glaze reduces in the pan.
4 cups diagonally sliced peeled carrots
½ cup water
1½ tablespoons unsalted butter
4 teaspoons honey
1 tablespoon prepared mustard
¼ teaspoon kosher salt
¼ cup chopped fresh chives
1. Place carrots and ½ cup water in a medium skillet over medium-high heat; bring to a boil. Reduce heat, and simmer, partially covered, 6 minutes or until liquid almost evaporates. Stir in butter, honey, mustard, and salt; cook 3 minutes or until mixture thickens slightly. Sprinkle with chives.
SERVES 4 (serving size: about ½ cup)
CALORIES 115; FAT 4.8g (sat 2.8g, mono 1.2g, poly 0.4g); PROTEIN 2g; CARB 18g; FIBER 4g; CHOL 11mg; IRON 1mg; SODIUM 252mg; CALC 49mg
INDIAN CHOPPED SALAD
Hands-on: 25 min. Total: 25 min.
1 cup quartered radishes
1 cup finely chopped red onion
½ cup chopped fresh cilantro
4 to 5 tablespoons fresh lime juice
¼ cup chopped fresh mint
1 teaspoon roasted ground cumin
½ teaspoon kosher salt
¼ teaspoon ground red pepper
¼ teaspoon cracked black peppercorns
2 large ripe tomatoes, chopped
3 Persian cucumbers, halved lengthwise and cut crosswise into ¼-inch slices
1 Honeycrisp apple, cored and finely chopped (about 1½ cups)
1 serrano chile, finely diced (about 1 tablespoon)
1. Combine all ingredients in a large bowl; toss well. Taste for seasoning, adding more lime juice if needed.
SERVES 6 (serving size: 1⅓ cups)
CALORIES 40; FAT 0.3g (sat 0g, mono 0.2g, poly 0.1g); PROTEIN 1g; CARB 9g; FIBER 2g; CHOL 0mg; IRON 1mg; SODIUM 172mg; CALC 32mg
ROASTED BUTTERNUT SQUASH WITH POMEGRANATE AND TAHINI
Hands-on: 5 min. Total: 20 min.
Tahini provides nuttiness, and pomegranates add a juicy pop to simply roasted squash.
2 (11-ounce) containers peeled diced fresh butternut squash
Cooking spray
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
4 teaspoons tahini paste
1 tablespoon fresh lemon juice
1 tablespoon olive oil
1 tablespoon water
½ cup pomegranate arils
1 cup arugula
1. Preheat oven to 425°.
2. Arrange butternut squash in a single layer on a rimmed baking sheet; coat with cooking spray. Sprinkle evenly with salt and pepper. Bake at 425° for 15 minutes or until browned, stirring halfway through cooking.
3. Combine tahini paste, lemon juice, olive oil, and 1 tablespoon water in a small bowl, stirring with a whisk until smooth. Combine squash, pomegranate arils, and arugula in a large bowl; toss gently to combine. Drizzle squash mixture with tahini mixture.
SERVES 4 (serving size: about ½ cup)
CALORIES 152; FAT 6.6g (sat 0.9g, mono 3.5g, poly 1.6g); PROTEIN 3g; CARB 24g; FIBER 4g; CHOL 0mg; IRON 1mg; SODIUM 130mg; CALC 93mg
ROASTED BUTTERNUT SQUASH WITH COCONUT AND CHILE
Hands-on: 5 min. Total: 20 min.
Coconut, lime, and red chile give roasted squash a Thai twist.
2 (11-ounce) containers peeled diced fresh butternut squash
Cooking spray
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 tablespoon lime juice
1 tablespoon canola oil
1 teaspoon rice vinegar
Dash of sugar
¼ cup chopped fresh cilantro
¼ cup toasted unsweetened coconut flakes
1 red chile, seeded and sliced
1. Preheat oven to 425°.
2. Arrange butternut squash in a single layer on a rimmed baking sheet; coat with cooking spray. Sprinkle evenly with salt and pepper. Bake at 425° for 15 minutes or until browned, stirring halfway through cooking.
3. Combine lime juice, canola oil, vinegar, and dash of sugar in a small bowl, stirring with a whisk. Combine squash, cilantro, coconut flakes, and red chile in a large bowl; toss gently to combine. Drizzle juice mixture over squash mixture; toss to coat.
SERVES 4 (serving size: about ½ cup)
CALORIES 149; FAT 7.5g (sat 3.5g, mono 2.2g, poly 1.1g); PROTEIN 2g; CARB 21g; FIBER 4g; CHOL 0mg; IRON 1mg; SODIUM 249mg; CALC 78mg
ROASTED BUTTERNUT SQUASH WITH PARMESAN-GARLIC BREADCRUMBS
Hands-on: 7 min. Total: 20 min.
Think of this fast side as a deconstructed casserole. The breadcrumb mixture toasts in a skillet while the squash roasts.
2 (11-ounce) containers peeled diced fresh butternut squash
Cooking spray
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 ounce torn French bread baguette
1 tablespoon olive oil
1 garlic clove, minced
1 ounce grated Parmesan cheese (about ¼ cup)
1 tablespoon chopped fresh thyme
1. Preheat oven to 425°.
2. Arrange butternut squash in a single layer on a rimmed baking sheet; coat with cooking spray. Sprinkle evenly with salt and pepper. Bake at 425° for 15 minutes or until browned, stirring halfway through cooking.
3. Place torn French bread baguette in a mini food processor; pulse until coarse crumbs form. Heat olive oil and minced garlic in a skillet over medium- high heat. Add crumbs to pan; sauté 2 minutes. Place mixture in a large bowl. Stir in Parmesan cheese and thyme. Add squash; toss.
SERVES 4 (serving size: about ½ cup)
CALORIES 155; FAT 5.9g (sat 1.8g, mono 3.1g, poly 0.6g); PROTEIN 5g; CARB 23g; FIBER 3g; CHOL 6mg; IRON 2mg; SODIUM 271mg; CALC 161mg
WHEAT BERRY SALAD WITH MELON AND FETA
Hands-on: 22 min. Total: 22 min.
We were blown away by this intriguing mix of fresh, crunchy, and juicy produce with chewy wheat berries and creamy cheese.
3 tablespoons extra-virgin olive oil
2 tablespoons white wine vinegar
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
½ teaspoon tomato paste
1½ cups cooked wheat berries
1 cup sliced English cucumber
1 cup chopped watermelon
1 cup yellow grape tomatoes, halved
3 tablespoons chopped fresh mint
2 ounces feta cheese, crumbled (about ½ cup)
2 tablespoons unsalted sunflower seed kernels
1. Combine first 5 ingredients in a large bowl, stirring well with a whisk. Stir in wheat berries; toss to coat. Stir in cucumber, watermelon, tomato, and mint; toss to coat. Sprinkle with cheese and sunflower seeds.
SERVES 4 (serving size: about 1¼ cups)
CALORIES 306; FAT 16.5g (sat 3.8g, mono 9.2g, poly 2.4g); PROTEIN 9g; CARB 31g; FIBER 5g; CHOL 13mg; IRON 2mg; SODIUM 411mg; CALC 103mg
LEEK AND PANCETTA POTATO RÖSTI
Hands-on: 15 min. Total: 60 min.
Maximum surface area means more crunchy bits in this rösti, essentially a large potato pancake, perfect for the hash brown lovers in your family. If making ahead, cool on a wire rack, wrap in plastic wrap, and refrigerate. Reheat in an ovenproof skillet at 350° for 10 minutes or until recrisped.
4½ cups shredded peeled baking potato (about 2 pounds)
3 ounces diced pancetta (such as Boar’s Head)
1 large leek, halved lengthwise and thinly sliced (white and light green parts only)
3 tablespoons all-purpose flour
2 tablespoons chopped fresh sage
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 large egg
2 tablespoons olive oil
1. Place shredded potato on a double layer of cheesecloth. Gather edges of cheesecloth together; squeeze cheesecloth to extract excess moisture from potato. Place potato in a bowl.
2. Heat a large nonstick skillet over medium-high heat. Add pancetta; cook 4 minutes or until lightly browned and crisp. Stir in leek; cook 4 minutes or until tender. Add pancetta mixture, flour, sage, salt, pepper, and egg to potato; stir well to combine.
3. Return pan to medium-high heat. Add oil; swirl to coat. Add potato mixture to pan; flatten with a spatula into an even layer. Cook 12 minutes or until bottom is golden brown. Place a large plate upside down on top of pan; invert onto plate. Carefully slide potato cake back into pan, browned side up; cook 10 minutes or until golden brown. Place potato cake on a cutting board; cool slightly. Cut into 8 wedges.
SERVES 8 (serving size: 1 wedge)
CALORIES 159; FAT 5.8g (sat 1.5g, mono 2.7g, poly 0.5g); PROTEIN 4g; CARB 23g; FIBER 2g; CHOL 27mg; IRON 1mg; SODIUM 220mg; CALC 18mg
CHOPPED CHARD SALAD WITH APRICOT VINAIGRETTE
Hands-on: 10 min. Total: 16 min.
This composed salad is a delicious mix of earthy, fruity, and tangy flavors. We love the trick of using apricot preserves to add sweetness and body to the dressing; you can also use orange marmalade for a bitter note.
¼ cup thinly sliced shallots
2 tablespoons extra-virgin olive oil
2 tablespoons white wine vinegar
1½ tablespoons apricot preserves
1 teaspoon whole-grain Dijon mustard
6 cups chopped Swiss chard
1 (15.5-ounce) can chickpeas (garbanzo beans), rinsed and drained
2 tablespoons walnuts, toasted
1 tablespoon chopped green onions
1 teaspoon freshly ground black pepper
2 tablespoons goat cheese, crumbled
1. Combine first 5 ingredients in a large bowl, stirring with a whisk. Let stand 10 minutes. Set aside half of shallot mixture. Add chard to bowl; toss to coat. Place chard mixture on a serving platter. Return reserved half of shallot mixture to bowl. Add chickpeas; toss to coat. Top chard mixture with chickpea mixture. Sprinkle evenly with walnuts and remaining ingredients.
SERVES 6 (serving size: about 1 cup)
CALORIES 147; FAT 8.6g (sat 2.1g, mono 3.7g, poly 2.1g); PROTEIN 5g; CARB 13g; FIBER 3g; CHOL 6mg; IRON 1mg; SODIUM 261mg; CALC 51mg
WHO SAYS THE MAIN MUST BE THE STAR? Far from afterthoughts, appetizers and side dishes are now eclipsing main courses on trendy restaurant menus. They’re a chance for chefs to play, with less concern over whether the dish is simply filling. Accompany sides like crispy potato pancakes, complex salads, and boldly dressed roasted vegetables or grain salads with simply baked chicken or fish, or even a little cold-smoked salmon or prosciutto. Without a big protein as the centerpiece, seasonal produce can shine.