Cooking Light Annual Recipes 2014: Every Recipe…A Year’s Worth of Cooking Light Magazine

Eat better! Lose weight! Put some bounce in your step with recipes and tips for your healthiest year ever.

The hot, crunchy breakfast standby, now decked out with savory and sweet toppings for 200-calorie (or fewer) meals to keep weekday mornings interesting

Spread 2 tablespoons light ricotta cheese on crusty whole-grain bread. Drizzle 1 teaspoon olive oil over ricotta. Sprinkle with 1 tablespoon crushed dry-roasted salted pistachios.

Heat 1 teaspoon olive oil, ¹/₄ cup canned white beans, 1 minced garlic clove, and ¹/₄ teaspoon crushed red pepper over medium heat. Spoon over sourdough bread. Sprinkle with fresh rosemary and parsley.

Spread 1 teaspoon pesto on a slice of toasted ciabatta. Top with 1 (³/₄-ounce) slice Canadian bacon and 1 soft-boiled egg (or scrambled, if preferred). Sprinkle with thinly sliced fresh basil.

Melt ³/₄ ounce shredded sharp cheddar cheese over toasted cinnamon-raisin bread. Top with thinly sliced Granny Smith apple.

Spread 1 tablespoon chocolate-hazelnut spread (such as Nutella) on a slice of crusty French bread. Top with fresh orange segments; sprinkle with sea salt.

Hands-on: 35 min. Total: 4 hr. 35 min. Don’t pine for dessert … just make it lighter. This panna cotta has the silky texture of the classic for a blissful, guilt-free hit of sweet and tang. Meyer lemon—a lemon/orange hybrid—is sweeter than conventional lemon. If you don’t have access to Meyer lemons, you can use a regular lemon and enjoy a dessert that’s a bit more tart.

1. Remove rind from lemon using a vegetable peeler, avoiding white pith. Squeeze 3 tablespoons juice from lemon. Combine rind, ¹/₂ cup milk, half-and-half, sugar, and salt in a small saucepan; bring to a simmer over medium heat (do not boil). Remove pan from heat; cover and let stand 20 minutes. Discard rind. Sprinkle gelatin over remaining 3 tablespoons milk in a small bowl, and let stand at least 10 minutes. Return half-and-half mixture to medium heat; cook 1 minute or until very hot. Add gelatin mixture, stirring with a whisk until dissolved (about 1 minute). Stir in buttermilk and 3 tablespoons juice. Divide mixture among 4 (6-ounce) ramekins or custard cups coated with cooking spray. Cover and refrigerate 4 hours.

2. Run a knife around outside edges of panna cotta. Place a plate upside down on top of each cup; invert onto plate. Garnish with mint and rind, if desired. Serves 4

CALORIES 185; FAT 6.3g (sat 3.8g, mono 0.8g, poly 0.1g); PROTEIN 7g; CARB 26g; FIBER 0.1g; CHOL 22mg; IRON 0.1mg; SODIUM 258mg; CALC 214mg

Squeeze, zest, and slice this flavor- and mood-lifter. Nothing cheers up food the way lemons do. Keep lots of fat, juicy ones on hand. Zing No. 1 Stir chopped sections into fruit salsa for an extra pop of flavor; pair with grilled pork or fish. Zing No. 2 Top pizza with thin slices before baking to add a little zip to cut through the rich, gooey cheese. Zing No. 3 Perk up snack time by sprinkling freshly grated rind over hot popcorn. Zing No. 4 Add lightly seared slices to Gruyère or Brie for a bright take on grown-up grilled cheese.

Root veggies are healthy, fiber-rich, and in season. With our Cinderella salad, the ugliest one of all—celery root—gets a gorgeous makeover.

Hands-on: 12 min. Total: 45 min. It’s a good idea to take a sharp knife to the gnarly celery root (also called celeriac), and cut it as finely as possible. If you have a mandoline, use it to make quick, even pieces. Although all celery root will be misshapen and scruffy looking, don’t buy roots that are shriveled or that give to the touch.

1. Combine extra-virgin olive oil, lemon juice, salt, and black pepper in a medium bowl, stirring well with a whisk. Add celery root, celery, and onion; toss to coat. Let celery root mixture stand 30 minutes. Add orange sections, arugula, and parsley; toss gently to combine. Serves 6 (serving size: about ²/₃ cup)

CALORIES 92; FAT 4.9g (sat 0.7g, mono 3.4g, poly 0.6g); PROTEIN 1.5g; CARB 12.2g; FIBER 2.4g; CHOL 0mg; IRON 0.8mg; SODIUM 150mg; CALC 61mg

This deep, summery-flavored tomato sauce can round out so many dishes. You’ll want to keep bags of the stuff in the freezer.

1. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add onion and next 5 ingredients (through red pepper); sauté 8 minutes. Add tomato paste; cook 2 minutes, stirring frequently. Add wine; cook 2 minutes or until liquid almost evaporates.

2. Place vegetable mixture and tomatoes in an electric slow cooker. Cover and cook on LOW for 8 hours. Place 3 cups tomato mixture in a blender. Remove center piece of blender lid; secure lid on blender. Place a clean towel over opening in blender lid. Blend until smooth. Return tomato mixture to slow cooker. Add basil, salt, and black pepper. Cook, uncovered, on HIGH 30 minutes. Serves 12 (serving size: about ¹/₂ cup)

CALORIES 104; FAT 3.9g (sat 0.6g, mono 2.5g, poly 0.6g); PROTEIN 2.8g; CARB 14.7g; FIBER 3.7g; CHOL 0mg; IRON 1mg; SODIUM 319mg; CALC 51mg

SIX MARINARA USES

Of course you’ll want to toss it with pasta right out of the pot. But here are some other great ways to cook with this versatile sauce.

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Mussels Marinara

Bring 3 cups marinara to a simmer in a large skillet. Add 4 pounds scrubbed and debearded mussels; cover and cook 5 minutes or until shells open. Serve with crusty bread or over cooked spaghetti. Serves 4

CALORIES 341; FAT 9.8g (sat 1.6g); SODIUM 623mg

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Marinara Poached Eggs

Bring 3 cups marinara and ¹/₂ teaspoon crushed red pepper to a simmer in a skillet. Make 4 wells in marinara; crack 1 egg into each. Cook, covered, 6 minutes or until desired degree of doneness. Serve with toast. Serves 4

CALORIES 187; FAT 8.4g (sat 1.6g); SODIUM 418mg

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Italian Tomato Soup

Bring 3 cups marinara and 2 cups unsalted chicken stock to a boil, and stir in 1 cup cooked ditalini pasta. Top the soup with 1 ounce shaved fresh pecorino Romano cheese. Serves 4

CALORIES 232; FAT 5.5g (sat 1.2g); SODIUM 627mg

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Sausage Pizza

Top the pizza dough with ³/₄ cup marinara; 3 ounces cooked, crumbled hot turkey Italian sausage; and 2 ounces shredded part-skim mozzarella cheese. Bake at 450° for 15 minutes or until the crust is browned. Top the pizza with ¹/₃ cup torn basil leaves. Serves 6

CALORIES 220; FAT 5.5g (sat 1.5g); SODIUM 554mg

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Shrimp Vindaloo

Bring 2 cups marinara, ¹/₂ cup unsalted chicken stock, 2 teaspoons garam masala, 1 teaspoon hot paprika, and 1 pound quartered red potatoes to a boil in a large saucepan. Cover, reduce heat, and simmer 15 minutes. Add 1 pound peeled and deveined shrimp; cover and cook 6 minutes. Serve over rice, and garnish with cilantro. Serves 4

CALORIES 343; FAT 4.6g (sat 0.7g); SODIUM 485mg

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Braised Lamb Shanks

Brown 4 lamb shanks in a Dutch oven; add ¹/₂ cup red wine, scraping pan to loosen browned bits. Add 3 cups marinara; bring to a boil. Cover, reduce heat, and simmer 2 hours. Stir in a handful of coarsely chopped pitted kalamata olives in the last 10 minutes. Serves 4

CALORIES 312; FAT 17.8g (sat 5.2g); SODIUM 507mg

Bulgur is wheat that’s been parboiled, dried, and cracked into nibbly bits. It cooks fast and tastes good.

Combine ¹/₄ cup plain nonfat Greek yogurt, 1 teaspoon honey, and a dash of cinnamon in a small bowl. Toss together ¹/₂ cup cooked bulgur, 1 tablespoon chopped toasted walnuts, and 1 tablespoon brown sugar. Top with ¹/₃ cup fresh banana slices. Dollop yogurt mixture over bulgur mixture. Sprinkle with additional cinnamon, if desired.

Combine 2 teaspoons olive oil, 1 teaspoon orange juice, 1 teaspoon sherry vinegar, and a dash of salt and pepper in a small bowl. Toss ³/₄ cup cooked bulgur with 2 ounces shredded roasted chicken. Top with ¹/₄ cup sliced avocado and 6 halved cherry tomatoes. Sprinkle with 1 tablespoon feta cheese. Drizzle dressing over bulgur mixture; toss gently to coat. Sprinkle with cilantro.

Combine 1 tablespoon olive oil, 1 teaspoon fresh lemon juice, ¹/₄ teaspoon honey, ¹/₄ teaspoon cumin, and a dash of kosher salt. Combine ³/₄ cup cooked bulgur, ¹/₄ cup canned chickpeas, ¹/₄ cup minced red bell pepper, and 2 tablespoons sliced red onion. Add dressing; toss. Sprinkle with 2 tablespoons fresh parsley. Top with 2 ounces grilled flank steak.

A HANDY GUIDE:GRAIN-TO-WATER RATIOS

BARLEY

1 part grain to 2¹/₂ parts water

BROWN RICE

Boil like pasta; drain when tender.

FARRO

1 part grain to 2¹/₂ parts water

OATS, STEEL-CUT

1 part grain to 3 parts water

QUINOA

1 part grain to 1¹/₂ parts water

COOKING & STORING BULGUR

1. Boil a Big Batch

Combine 1¹/₂ cups medium-grain bulgur and 3 cups water in a medium saucepan. Bring to a boil. Cover, reduce heat, and simmer for 10 to 12 minutes or until tender. Drain, if necessary. Yield: 5 cups.

2. Store the Extras

Cooked grains should be stored in the refrigerator, where they will keep for up to 1 week. They are easily frozen, too—so cook up a big batch, divvy into manageable portions, freeze, and enjoy later! (As for the uncooked grains, it’s best to store them in a cool, dry place, and use within 3 months.)

HOW MUCH WATER AGAIN?

Cooking for too long and in too much water turns grains into a bloated, gummy mess. As a general rule, check ’em early: When the raw taste is cooked out but they’re still chewy, they’re done. Grains aren’t delicate: You can add more water during the cooking process or, if they’re done before all liquid is absorbed, drain off the excess.

Perhaps the most flexible dish of all, the omelet is perfect for a light breakfast, brunch, lunch, or dinner. Done well, it dazzles and satisfies. Here’s what you need to do it with style.

There’s much to love about the omelet: It’s fast, healthy, and astonishingly satisfying for such a simple dish. Speed is key. Classic French-style omelets cook in about 90 seconds. Yes, they require finesse: Chefs are judged by their omelet skills. But risks are low: You won’t ruin it, just overcook it a little. You’re aiming for an omelet that’s smooth outside and gleaming yellow (not browned). It’s creamy at the center, like velvety custard. Said French chef Raymond Blanc, “If you do not have two minutes to prepare a proper omelet, then life is not worth living.”

Keep other omelet styles in your repertoire. Our Western Omelet delivers the classic diner-style, overstuffed package, and the frittata doesn’t even require flipping.

Hands-on: 3 min. Total: 3 min. Pull the pan off the heat as needed, while stirring, to control how fast the eggs cook. The finished omelet should be golden outside and unbrowned, while still creamy at the very center.

1. Combine dash of salt, dash of pepper, and two eggs in a small bowl. Stir with a whisk until just blended (do not overbeat).

2. Heat an 8-inch nonstick skillet over medium heat. Melt ¹/₂ teaspoon butter in pan; swirl to coat. Add egg mixture to pan; cook 60 seconds or until eggs are the consistency of very soft scrambled eggs (center will still look wet), stirring constantly with a rubber spatula. Tilt pan while stirring to fill any holes with uncooked egg mixture. Run spatula around edges and under omelet to loosen it from pan. Push one end of omelet up onto front lip of pan. Roll other end of omelet toward lip to close omelet. Turn out onto a plate, seam side down. Repeat with remaining salt, pepper, eggs, and butter. Serves 2 (serving size: 1 omelet)

CALORIES 160; FAT 11.4g (sat 4.3g, mono 4.2g, poly 2g); PROTEIN 12.6g; CARB 0.8g; FIBER 0g; CHOL 377mg; IRON 1.8mg; SODIUM 279mg; CALC 57mg NUTRITION NOTE Eggs are naturally high in dietary cholesterol, but these omelets fit well within our fat and calorie guidelines.

2. Heat an 8-inch nonstick skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Stir in onion, bell peppers, thyme, and ham; sauté 4 minutes or until vegetables are crisp-tender. Remove vegetable mixture from pan; set aside. Clean pan.

3. Return pan to medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add half of egg mixture to pan, tilting pan to spread evenly; cook 1 minute or until edges begin to set. Lift edge of omelet with a rubber spatula, tilting pan to roll uncooked egg mixture onto bottom of pan. Repeat procedure on opposite edge of omelet. Cook 1 minute or until center is just set. Sprinkle 2 tablespoons cheese evenly over omelet. Sprinkle half of vegetable mixture over cheese. Run spatula around edges and under omelet to loosen it from pan; fold in half. Slide omelet onto a plate. Repeat procedure with remaining oil, egg mixture, cheese, and vegetable mixture. Serves 2 (serving size: 1 omelet)

CALORIES 331; FAT 20.9g (sat 6.5g, mono 10.7g, poly 2.6g); PROTEIN 22g; CARB 10.7g; FIBER 1.7g; CHOL 390mg; IRON 2.5mg; SODIUM 608mg; CALC 179mg

FRENCH OMELET, STEP BY STEP

This style of omelet is all about technique. Here, three key steps for turning them out perfectly.

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1. Stir egg constantly and briskly to produce the smallest possible curds. Tilt the pan so uncooked egg fills any holes.

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2. Once egg is the consistency of very soft scrambled eggs (still wet-looking), push omelet edge onto front lip of pan.

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3. Roll other end of omelet toward front to close, and then turn omelet out onto a plate, seam side down.

Hands-on: 23 min. Total: 28 min. A frittata is a baked, open-faced omelet with Mediterranean flair.

2. Combine first 3 ingredients; add ¹/₄ teaspoon salt, stirring with a whisk. Heat a 10-inch ovenproof skillet over medium-high heat. Add 2 teaspoons oil; swirl to coat. Add mushrooms and remaining ¹/₄ teaspoon salt; sauté 6 minutes or until mushrooms brown and most of liquid evaporates. Stir in onions; sauté 2 minutes. Reduce heat to medium. Add egg mixture and basil to pan, stirring gently to evenly distribute vegetable mixture; cook 5 minutes or until eggs are partially set. Place pan in oven. Bake at 350° for 7 minutes or until eggs are cooked through and top is lightly browned. Remove pan from oven; let stand 5 minutes. Run a spatula around edge and under frittata to loosen from pan; slide frittata onto a plate or cutting board.

3. Combine remaining 1 teaspoon oil, arugula, and lemon juice. Cut frittata into 6 wedges; top with arugula mixture. Serves 6 (serving size: 1 frittata wedge and about ¹/₃ cup arugula mixture)

CALORIES 145; FAT 8.7g (sat 2.5g, mono 4.2g, poly 1.3g); PROTEIN 10.1g; CARB 4.2g; FIBER 0.4g; CHOL 243mg; IRON 1.6mg; SODIUM 352mg; CALC 87mg

Try a new market, neighborhood, or specialty store. Buy foods both fun and new. Shop healthy (lots of grains, beans, veggies, and so on) for a week’s menu. Enjoy … and repeat.

Variety gives new life to New Year’s lighter-eating resolutions. A food-focused weekend outing to an Italian, Mexican, Chinese, Lebanese, Southeast Asian, or Greek food store (or neighborhood) is a joy and inspiration that introduces new foods and flavors to your family’s diet. (If you have kids, bring ’em along and let them choose some foods; they’re more likely to eat what they’ve helped buy.) Emphasize healthy pantry or freezer staples: lentils, corn tortillas, brown or basmati rice, egg or soba noodles, specialty breads. Choose high-flavor condiments and flavorings, such as salsas, chipotle chiles, deep-green olive oils, and Indian pickles, as well as Asian spice pastes for vegetable or fish curries. Italian shelves groan with interesting shapes and artisanal varieties of pasta. Asian freezers now often offer a profusion of naans and dumplings. Of course, it’s easy to pile the basket high with rich treats (cheese, chocolates, cured meats). Buy small portions instead, planning to incorporate these into vegetable- and grain-focused meals.

Drizzle 1 mini brownie bite with ¹/₂ teaspoon caramel syrup. Top with 1 toasted pecan half.

Stir 1 teaspoon brewed espresso (or strong coffee) into 3 tablespoons fat-free chocolate pudding. Divide mixture evenly among 3 mini phyllo cups.

Dip 3 apple wedges into 1 (0.375-ounce) melted dark chocolate square (such as Hershey’s). Sprinkle with 1 teaspoon crushed salted pistachios.

Smear the end of 1 pretzel rod with 1 teaspoon creamy peanut butter. Dip into 1 teaspoon melted semisweet chocolate chips.

Dip 2 large marshmallows into 1 tablespoon melted semisweet chocolate chips. Roll in 2 teaspoons cinnamon graham cracker crumbs.

Stir 1 finely crushed peppermint candy into 3 tablespoons softened chocolate frozen yogurt. Spoon yogurt between 2 chocolate wafer cookies (such as Nabisco). Press gently to seal.

Gently stir 2 tablespoons crispy rice cereal, 2 teaspoons chopped dried cherries, and 1 teaspoon toasted chopped almonds into 1 tablespoon melted semisweet chocolate chips. Dollop onto wax paper, and let dry.

Stir ¹/₂ teaspoon cinnamon, ¹/₂ teaspoon vanilla extract, and ¹/₈ teaspoon ground red pepper into 1 fat-free chocolate pudding cup. Top with 1 tablespoon thawed fat-free whipped topping (such as Cool Whip).

Break 1 chocolate graham cracker rectangle in half. Spread ¹/₂ tablespoon chocolate-hazelnut spread (such as Nutella) onto one half. Top with remaining half.

Moves like these can help you lose a pound a month—and that’s if you do just one per day.

Swap a 3¹/₂-inch bagel with 1 tablespoon each cream cheese and fruity jam for a whole-wheat English muffin topped with a tablespoon of peanut butter and fresh strawberry slices.

A 12-ounce bottle of orange juice (the size of most to-go bottles) ideally should be split into three 4-ounce servings. Eat a fresh orange instead.

Low-fat granola has about 1.5g fat in ¹/₄ cup— that’s 75% less than regular granola.

A generous pour of calorie-dense granola is easy to lose in a deep-bottomed bowl of low-fat milk. Instead, portion out a moderate ¹/₄ cup over protein-packed nonfat Greek yogurt.

Pile sandwich fixings on one (8-inch) 100-calorie whole-grain wrap, rather than two slices of hearty multigrain bread.

Enjoy that savory sharp cheddar cheese with tart, crisp apple slices instead of wheat crackers—and up your daily fruit count, too!

Instead of an ounce each of corn chips and sour cream, try fresh radishes for crunch, jalapeños for heat, and a small dollop of cool, creamy nonfat Greek yogurt. There’s still room for cheese.

Intense dark chocolate, savored slowly, can last a long time and deliver the satisfaction you want. Try two squares versus a whole candy bar.

Stuff tasty fixings into two (6-inch) whole-grain corn tortillas rather than one (10-inch) flour tortilla. You’ll also save 450mg of sodium.

Two handfuls of nuts are heart-healthy but calorie-heavy. Downsize to one handful (about ³/₄ ounce), and add a handful of air-popped popcorn and whole-grain cereal, such as Chex.

One glass of full-flavored sipping beer, even with higher alcohol content, can beat two glasses of a light lager.

If pizza is your no-cook movie-night choice, good news: The latest batch in the frozen-food aisle is healthier and tastier. And they’re easy to jazz up with extra toppings.

A supreme style pizza, it’s complete with roasted peppers, onions, Italian sausage, and uncured pepperoni. We loved the crisp multigrain crust. Also trim and tasty from Newman’s Own are their Roasted Vegetable and White Pizza varieties.

With a hearty hit of Gouda, provolone, mozzarella, and Parmesan, this pizza is decadently creamy. Our test panel pronounced it too good to be frozen. It offers a perfect base for salt-free toppers like veggies, sliced tomatoes, or a lightly dressed salad.

This tasty pie keeps its ingredient list fresh, simple, and authentic. Plump cherry tomatoes nestle in a creamy layer of buffalo mozzarella—a scrumptious contrast to the hand-tossed crust. Top it off with fresh basil.

Balsamic-glazed portobello mushrooms, fire-roasted zucchini, and onions make for a sweet-salty balance. A hint of garlic accents the bright tomato sauce. Crust is cracker-crisp.

JUST HOW BAD CAN DELIVERY BE?

The delivery companies compete for “value” by loading in meat, cheese, and dough. The worst choices serve up a day’s worth of sat fat, sodium, and calories.

2 slices Meat Lover’s Stuffed Crust Pizza from Pizza Hut

CALORIES 960; FAT 52g (sat 22g); SODIUM 2,760mg

2 slices Cali Chicken Bacon Ranch Pizza from Domino’s

CALORIES 860; FAT 50g (sat 18g); SODIUM 1,800mg

2 slices John’s Favorite Pizza from Papa John’s

CALORIES 820; FAT 42g (sat 18g); SODIUM 2,120mg

1. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with ¹/₂ teaspoon salt and ¹/₄ teaspoon pepper. Add chicken, flesh side down. Cook 10 minutes; turn thighs after 5 minutes. Cool; shred. Discard bones.

2. Add onion, carrot, and celery to pan; sauté 10 minutes. Add garlic; sauté 1 minute. Place herb sprigs and bay leaves on cheesecloth. Gather edges; tie securely. Add sachet to pan.

3. Add wine; bring to a boil. Cook 4 minutes. Add chicken and stock. Cover; reduce heat. Cook 7 minutes.

4. Add noodles; cook 6 minutes or until al dente. Discard sachet. Stir in chopped parsley, ¹/₄ teaspoon salt, and ¹/₄ teaspoon pepper. Serves 6 (serving size: about 1 cup)

CALORIES 302; FAT 9.2g (sat 1.5g, mono 4.2g, poly 2.1g); PROTEIN 30.6g; CARB 16.2g; FIBER 2.1g; CHOL 103mg;IRON 1.5mg; SODIUM 483mg; CALC 54mg

Prepare Classic Chicken Noodle Soup through step 2, omitting carrot and celery and adding 1 cup thinly sliced leeks and 1 tablespoon grated peeled fresh ginger with onion; omit thyme and rosemary from sachet. Combine ¹/₄ cup creamy peanut butter, ¹/₄ cup water, and 1 (14.5-ounce) can drained diced tomatoes, stirring well. Add peanut butter mixture, 3 cups unsalted chicken stock (such as Swanson), 2 cups water, 2 cups cubed peeled sweet potato, and ³/₄ teaspoon ground red pepper; bring to a boil. Return chicken to pan. Reduce heat to medium, and simmer 20 minutes, stirring occasionally. Remove from heat; discard sachet. Ladle about 1¹/₃ cups soup into each of 6 bowls, and top each serving with 2 teaspoons chopped fresh flat-leaf parsley and 1 teaspoon chopped unsalted peanuts. Serves 6

Prepare Classic Chicken Noodle Soup through step 3, omitting carrot and celery, omitting thyme and rosemary from sachet, and adding 3 cilantro sprigs and 2 halved habanero peppers to sachet. Stir in 2 cups water, 1 cup chopped red-skinned potatoes, 1 cup corn kernels, and 1 tablespoon ground cumin; bring to a boil. Reduce heat to medium, and simmer 15 minutes or until potatoes are tender, stirring occasionally. Remove from heat; discard sachet. Stir in ¹/₄ teaspoon kosher salt and ¹/₄ teaspoon pepper. Garnish servings with 1 cup chopped avocado, ¹/₂ cup fresh cilantro leaves, and 1 teaspoon grated lime rind. Serve with lime wedges. Serves 6 (serving size: about 1¹/₃ cups)

Prepare Classic Chicken Noodle Soup through step 2, omitting celery, omitting thyme and rosemary from sachet, and adding 3 cilantro sprigs, 1 (¹/₂-inch) piece peeled fresh ginger, and 1 pierced serrano chile to sachet. Stir in 3 tablespoons Madras curry powder; sauté 20 seconds. Add 3 cups unsalted chicken stock (such as Swanson), 1 cup water, and 1 (14-ounce) can light coconut milk; bring to a boil. Return chicken to pan. Reduce heat to medium, and simmer 15 minutes or until vegetables are tender, stirring occasionally. Remove from heat; discard sachet. Combine ¹/₄ cup plain 2% reduced-fat Greek-style yogurt, 2 teaspoons chopped fresh cilantro, ¹/₄ teaspoon grated lime rind, and ¹/₂ teaspoon fresh lime juice. Serves 6 (serving size: about 1¹/₃ cups soup and 2 teaspoons yogurt mixture)

2. Heat a large skillet over medium-high heat. Add canola oil; swirl to coat. Sprinkle chicken with pepper. Add to pan. Sauté 3 minutes on each side or until done. Let stand 10 minutes. Slice chicken; toss with 1 teaspoon garlic.

3. Combine 1 teaspoon garlic, soy sauce, sesame oil, and hoisin in a bowl; add chicken. Toss. Combine sugar and vinegar in a small saucepan; cook until sugar dissolves. Add carrot and radishes. Cool; drain, reserving 2 tablespoons vinegar mixture.

4. Arrange cucumber and lettuce on bottom half of bread; drizzle with vinegar mixture. Top with chicken, radish mixture, cilantro, Sriracha, and bread top. Cut into 4 equal portions. Serves 4

CALORIES 400; FAT 7.7g (sat 1.1g, mono 3.1g, poly 2.1g); PROTEIN 25g; CARB 59.3g; FIBER 3g; CHOL 54mg; IRON 2.9mg; SODIUM 802mg; CALC 38mg

Prepare Vietnamese Chicken Sandwiches through step 2, substituting 8 ounces ciabatta bread for the baguette (do not hollow out bread) and sprinkling ¹/₄ teaspoon kosher salt on chicken with black pepper. Combine 1 cup fresh basil, 1 tablespoon chopped garlic, 1 tablespoon toasted pine nuts, 1 table spoon olive oil, 1 tablespoon water, ¹/₄ teaspoon black pepper, and ¹/₈ teaspoon kosher salt in a mini food processor, and pulse until finely chopped. Cut a peeled roasted red bell pepper into quarters; discard seeds and membranes. Arrange pepper quarters on bottom half of bread. Top with 2 (1-ounce) slices provolone cheese and sliced chicken. Spread basil mixture on cut side of top half of bread; place on sandwich. Cut sandwich crosswise into 4 equal portions. Serves 4

Prepare Vietnamese Chicken Sandwiches through step 2, substituting 8 ounces Cuban bread for baguette (do not hollow out bread) and sprinkling ¹/₄ teaspoon kosher salt on chicken with pepper. Spread 1 tablespoon spicy brown mustard over bottom half of bread; top with 1 ounce shredded Havarti cheese (about ¹/₄ cup), 1 ounce lower-sodium sliced ham, and chicken. Sprinkle chicken with 2 tablespoons chopped spicy kosher dill pickle; cover with top half of bread. Return pan to medium heat; coat with cooking spray. Add sandwich to pan; top with another heavy skillet to weigh down. Cook 2 minutes on each side or until toasted. Cut sandwich crosswise into 4 equal portions. Serves 4

Prepare Vietnamese Chicken Sandwiches through step 2, substituting 12 slices toasted thin wheat bread for baguette (do not hollow out bread), substituting cooking spray for oil, and sprinkling ¹/₈ teaspoon kosher salt on chicken with pepper. Combine 1 cup mashed avocado, 1 tablespoon fresh lime juice, 2 teaspoons canola mayonnaise, and 2 slices cooked crumbled bacon. Divide avocado mixture evenly among 8 bread slices. Spread ¹/₂ teaspoon yellow mustard over 1 side of the remaining 4 bread slices. Top each mustard-topped bread slice with 1 Bibb lettuce leaf and 2 plum tomato slices; sprinkle evenly with ¹/₄ teaspoon black pepper. Divide half of chicken among sandwiches, and top each with 1 avocado-topped bread slice. Repeat layers. Serves 4

2. Heat a saucepan over medium heat. Add oil to pan; swirl to coat. Add onion; cook 6 minutes. Add garlic and flour; cook 2 minutes. Gradually add milk and stock, stirring constantly; bring to a boil. Remove from heat; stir in cumin, coriander, salt, pepper, and cream cheese.

3. Spread ¹/₂ cup milk mixture over bottom of a broiler-safe 11 x 7–inch baking dish. Layer beans, 1¹/₂ cups chicken, and 2 ounces chips. Top with ¹/₂ cup milk mixture. Layer 1¹/₂ cups chicken, bell pepper, and 2 ounces chips; top with 1 cup milk mixture and enchilada sauce. Sprinkle with shredded cheese. Bake at 350° for 30 minutes. Sprinkle with green onions. Serves 6

CALORIES 379; FAT 14.6g (sat 6.8g, mono 4.6g, poly 1.4g); PROTEIN 28.5g; CARB 34.2g; FIBER 4.7g; CHOL 75mg; IRON 1.9mg; SODIUM 686mg; CALC 215mg

Prepare Tortilla Chip Casserole through step 2, omitting milk, cumin, and coriander from sauce, and increasing onion to 1 cup and stock to 1¹/₂ cups. Cook 2 chopped bacon slices in a skillet over medium heat. Remove bacon; reserve for another use. Add 1 (8-ounce) container sliced button mushrooms to drippings in pan; cook 5 minutes. Add 2 teaspoons canola oil to pan; swirl to coat. Add 1 cup chopped leek, ¹/₂ cup chopped celery, and ¹/₂ cup chopped carrot; cook 5 minutes, stirring occasionally. Stir in ¹/₄ cup dry sherry; bring to a boil. Cook 3 minutes or until liquid evaporates. Add leek mixture, 4 cups chopped cooked chicken breast, 3 cups cooked brown and wild rice blend, ¹/₃ cup chopped fresh flat-leaf parsley, ¹/₂ teaspoon salt, and ¹/₂ teaspoon black pepper to sauce; toss to combine. Scrape mixture into an 11 x 7–inch baking dish. Toss 1¹/₄ cups fresh breadcrumbs with 2 tablespoons melted butter; sprinkle over casserole. Bake at 350° for 25 minutes. Serves 6

Prepare Tortilla Chip Casserole through step 2, omitting milk, cream cheese, cumin, and coriander from sauce. Add ¹/₄ cup finely chopped celery to pan with onion. Increase chicken stock to 1 cup, and combine it with ¹/₂ cup half-and-half for the sauce. Remove from heat, and stir in 2 cups chopped cooked chicken breast, 1 tablespoon chopped fresh flat-leaf parsley, 1¹/₂ teaspoons poppy seeds, 1 teaspoon Worcestershire sauce, ¹/₄ teaspoon kosher salt, and ¹/₄ teaspoon black pepper. Scrape mixture into an 11 x 7–inch glass or ceramic baking dish. Combine 1 cup fresh breadcrumbs, ¹/₄ cup sliced almonds, and 2 tablespoons melted butter in a bowl, and toss to combine. Sprinkle breadcrumb mixture over top of casserole, and bake at 350° for 30 minutes. Serves 6

2. Heat a Dutch oven over medium heat. Sprinkle chicken evenly with ¹/₄ teaspoon salt and ¹/₄ teaspoon pepper. Add oil to pan; swirl to coat. Add half of chicken to pan, flesh side down. Cook 4 minutes or until browned; remove from pan. Repeat with remaining chicken. Set chicken aside.

3. Add onion, carrot, celery, and garlic to pan; cook 6 minutes, stirring occasionally. Add wine; cook 2 minutes, scraping pan to loosen browned bits. Return chicken to pan, flesh side up. Combine stock and flour in a bowl, stirring with a whisk until smooth. Add stock mixture to pan.

4. Stir in tarragon, 2 tablespoons parsley, mustard, and bay leaf, and bring to a boil. Cover and bake at 325° for 45 minutes or until chicken is done and very tender. Remove pan from oven. Remove chicken from pan, and top with ¹/₄ cup cooking liquid. Keep warm. Heat pan over medium-high heat, and bring to a boil. Boil 5 minutes or until mixture is reduced to 3 cups. Whisk in butter, ¹/₄ teaspoon salt, and ¹/₄ teaspoon pepper. Discard bay leaf.

6. Arrange tomatoes in a single layer on a jelly-roll pan; lightly coat with cooking spray. Broil 6 minutes or until blistered. Sprinkle chicken with tomatoes, crumbled bacon, and 1 tablespoon parsley. Serve with sauce. Serves 6 (serving size: 2 chicken thighs or ¹/₂ chicken breast half and about ¹/₂ cup sauce)

CALORIES 339; FAT 9.8g (sat 3.2g, mono 3.1g, poly 1.6g); PROTEIN 35.8g; CARB 11.4g; FIBER 1.7g; CHOL 116mg; IRON 1.9mg; SODIUM 435mg; CALC 55mg

Prepare Chicken in Wine Sauce through step 4, omitting carrot and celery and adding ¹/₂ cup chopped, seeded plum tomato and ¹/₂ cup thinly sliced green bell pepper instead, decreasing wine to 1³/₄ cups and adding ¹/₄ cup ouzo (or brandy), and omitting tarragon, parsley, and mustard. Stir in 1¹/₂ tablespoons chopped oregano leaves and ¹/₂ teaspoon chopped rosemary leaves. Add ¹/₄ cup sliced, pitted kalamata olives and 1 tablespoon fresh lemon juice to sauce mixture when butter is added, stirring until butter melts. Omit steps 5 and 6. Serve with lemon wedges, if desired. Serves 6 (serving size: 2 chicken thighs or ¹/₂ chicken breast half and about ¹/₃ cup sauce)

Prepare Chicken in Wine Sauce through step 4, omitting celery and adding ¹/₂ cup chopped, seeded plum tomato instead; decreasing wine to 1³/₄ cups; omitting tarragon, parsley, and mustard; and stirring in ¹/₃ cup chopped dried apricot halves, ¹/₄ cup sliced pitted green olives, and ¹/₄ teaspoon saffron threads with the bay leaf. Add 1 tablespoon fresh lemon juice to sauce when butter is added, stirring until smooth. Omit steps 5 and 6. Serve with lemon wedges. Serves 6 (serving size: 2 chicken thighs or ¹/₂ chicken breast half, about ¹/₂ cup sauce, and 1 lemon wedge)

1. Place a pizza stone or heavy baking sheet in oven. Preheat oven to 450° (keep pizza stone or baking sheet in oven as it preheats).

2. Sprinkle both sides of chicken evenly with black pepper and salt. Combine brown sugar, paprika, garlic powder, and ground cumin in a small bowl, stirring well to combine. Set aside 2 teaspoons spice mixture, and rub remaining spice mixture evenly over all sides of chicken. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; sauté 3 minutes on each side or until chicken is done. Let chicken stand 10 minutes, and slice thinly against the grain.

3. Roll dough into a 14 x 9–inch rectangle (or a 14-inch circle) on a lightly floured surface; pierce dough with a fork. Lightly coat dough with cooking spray. Carefully remove pizza stone from oven. Sprinkle cornmeal over pizza stone; place dough on pizza stone.

4. Bake at 450° for 9 minutes. Combine reserved 2 teaspoons spice mixture, ketchup, mustard, and vinegar in a small saucepan over medium heat. Bring mixture to a simmer, and cook 3 minutes or until slightly thick, stirring occasionally. Remove partially cooked crust from oven; spread ketchup mixture evenly over crust, leaving a ¹/₂-inch border around the edges. Top with chicken, onion, jalapeños, and cheese. Bake at 450° for 10 minutes or until cheese is browned. Sprinkle with cilantro. Slice. Serves 6 (serving size: 1 slice)

CALORIES 295; FAT 7g (sat 2.8g, mono 0.4g, poly 1.3g); PROTEIN 19g; CARB 39.7g; FIBER 2g; CHOL 40mg; IRON 2.6mg; SODIUM 580mg; CALC 153mg

Prepare BBQ Chicken Pizza through step 3, omitting brown sugar, paprika, garlic powder, and ground cumin. Combine 1 tablespoon extra-virgin olive oil and 2 tablespoons thinly vertically sliced garlic in a skillet over medium-low heat; cook 2 minutes or just until fragrant, stirring constantly (do not brown garlic). Brush uncooked pizza dough with garlic-oil mixture; sprinkle dough evenly with 3 ounces shredded fontina cheese (about ³/₄ cup) and ¹/₂ teaspoon crushed red pepper, leaving a ¹/₂-inch border. Bake at 450° for 4 minutes or until cheese melts. Carefully remove partially cooked crust from oven; arrange chicken on crust, leaving a ¹/₂-inch border. Bake an additional 5 minutes or until crust is golden and crisp. Place 1¹/₂ cups arugula in a medium bowl; drizzle with 1 teaspoon extra-virgin olive oil and 1 teaspoon fresh lemon juice. Sprinkle with ¹/₈ teaspoon kosher salt. Toss. Arrange 1 ounce thinly sliced prosciutto evenly over pizza; top with arugula mixture. Slice pizza. Serve immediately. Serves 6 (serving size: 1 slice)

Prepare BBQ Chicken Pizza through step 3, omitting spice rub. Combine 1 ounce crumbled blue cheese and 1 tablespoon fat-free milk; spread mixture over uncooked pizza dough, leaving a ¹/₂-inch border. Top with chicken, 2 ounces shredded mozzarella, 2 tablespoons grated Parmesan, and ¹/₈ teaspoon salt. Bake at 450° for 12 minutes. Sprinkle with 1 tablespoon fresh chopped basil and 1 tablespoon fresh chopped oregano. Slice. Serves 6 (serving size: 1 slice)

SECRETS TO COOKING CHICKEN THE LIGHT WAY

BONE-IN BREAST HALVES
White meat chicken cooked on the bone yields tender, juicy, and supremely flavorful results. But the size of bone-in breast halves has ballooned beyond anything reasonable for a single serving, with a random sampling of supermarket specimens yielding a whopping average of 9.75 ounces of cooked meat. In some of the recipes in this story, you’ll see that we struck a happy compromise by calling for bone-in chicken breast halves that are halved crosswise into two servings each.

PORTION PATROL
Cooking Light recipes normally call for 1 (6-ounce) skinless, boneless breast half per serving, but the size of chicken breasts can vary widely. If you want to make sure you stick as close to the proper portion size as possible, look for Purdue Perfect Portions; each chicken breast half is trimmed to about 5 ounces, so they’re by far the most uniform.

SKIN: ON OR OFF?
You’ll notice that we sometimes call for discarding skin, while in other instances we leave the skin on. Leaving the skin on will add about 100 calories and increase the saturated fat by about 3.5 to 4 grams. And when nutrition analysis includes the skin, we reduce portion size for fattier dark meat to a single thigh, versus two skinless thighs.

BIRDS ON A BUDGET
You’ll pay for every cut the butcher makes, so for the best value, purchase whole chickens and break them down yourself.

MARINATING DILEMMAS
Marinating lean chicken breasts can be dicey, so as a general rule of thumb—especially with acidic marinades—soak for just 30 minutes. If you soak any longer, the texture of the meat might be compromised.

OPTIMAL CONDITIONS
Because chicken breast is low in fat, the margin of error is small when cooking it. The most fail-safe way to test for doneness is with a meat thermometer. Pull the bird when the temperature registers 165°.

2. Heat a Dutch oven over medium-high heat; coat with cooking spray. Sprinkle chicken with ¹/₄ teaspoon salt and ¹/₄ teaspoon pepper. Add chicken to pan; sauté 4 minutes. Combine ¹/₄ cup stock and flour. Add flour mixture, ³/₄ cup stock, and half-and-half to pan; bring to a boil. Cook 2 minutes. Remove from heat; stir in ¹/₄ teaspoon salt, ¹/₄ teaspoon pepper, mascarpone, and 2 tablespoons parsley.

3. Heat a skillet over medium heat; coat with cooking spray. Add onion and garlic; cook 5 minutes. Add thyme and mushrooms; cook 8 minutes. Stir in ¹/₄ teaspoon salt, ¹/₄ teaspoon pepper, vinegar, and mustard; cook 30 seconds. Add pasta and chicken mixture; toss. Sprinkle with 2 tablespoons parsley. Serves 6 (serving size: about 1¹/₃ cups)

CALORIES 364; FAT 14.3g (sat 7.1g, mono 3.5g, poly 0.5g); PROTEIN 23.2g; CARB 36.3g; FIBER 2.3g; CHOL 67mg; IRON 2.4mg; SODIUM 336mg; CALC 67mg

Prepare Creamy Chicken Pasta through step 2, substituting 8 ounces cavatappi pasta for orecchiette, and omitting flour and half-and-half. Preheat oven to 450°. Combine 4 cups peeled (1-inch) cubed butternut squash, 1¹/₂ cups (1-inch-thick) slices shallots, 3 thinly sliced garlic cloves, and 2 (3.5-ounce) packages shiitake mushroom caps, sliced. Drizzle vegetable mixture with 1 tablespoon olive oil; toss. Transfer squash mixture to a small roasting pan; sprinkle with ¹/₄ teaspoon kosher salt and ¹/₄ teaspoon freshly ground black pepper. Bake at 450° for 20 minutes or until vegetables are just tender. Add vegetable mixture to pasta mixture; cook 1 minute or until thoroughly heated. Sprinkle with 1¹/₂ tablespoons chopped fresh chives, ¹/₄ teaspoon kosher salt, and ¹/₄ teaspoon freshly ground black pepper. Serves 6 (serving size: about 1¹/₂ cups)

Prepare Creamy Chicken Pasta through step 2, substituting 6 ounces farfalle for orecchiette, adding 8 cups torn Swiss chard to pasta during last 2 minutes of cooking, omitting half-and-half, and reducing flour to 1¹/₂ tablespoons. Preheat oven to 450°. Combine ³/₄ cup toasted fresh breadcrumbs, 1¹/₂ tablespoons chopped fresh parsley, 4 teaspoons minced fresh garlic, ¹/₂ teaspoon grated lemon rind, and 3 finely chopped drained canned anchovies.
Combine 2 cups halved cherry tomatoes, 1 cup thinly sliced shallots, and 1 tablespoon olive oil. Bake tomato mixture at 450° for 15 minutes. Combine pasta, tomato mixture, and chicken mixture, and cook 1 minute. Spoon about 1 cup pasta into each of 6 bowls, and sprinkle evenly with breadcrumbs. Serves 6

Hands-on: 27 min. Total: 39 min. If you can’t find Meyer lemons, you can use a regular lemon. It will have more of a bitter bite, which you can counter with a pinch of sugar. If you don’t like olives, just leave them out; the dish is still tasty.

2. Heat a large ovenproof skillet over medium-high heat. Sprinkle chicken with ¹/₂ teaspoon salt and ¹/₂ teaspoon pepper; coat with cooking spray. Add chicken to pan, skin side down; cook 6 minutes or until skin is golden brown and crisp. Turn chicken over. Place pan in oven. Bake at 400° for 12 minutes or until a thermometer inserted in thickest portion of chicken registers 165°.

3. Remove chicken from pan; keep warm. Discard pan drippings (do not wipe pan clean). Add 1 tablespoon oil to pan; swirl to coat. Add potatoes to pan; sprinkle with ¹/₄ teaspoon salt. Cook potatoes 3 minutes on each side or until browned. Remove potatoes from pan. Add lemon slices to pan; cook 1 minute on each side or until browned. Remove lemon from pan. Add 1 tablespoon oil to pan; swirl to coat. Add shallots and garlic; sauté 2 minutes, stirring occasionally. Add wine and chopped thyme; cook 1 minute or until liquid almost evaporates, scraping pan to loosen browned bits.

4. Return potatoes and lemon slices to pan. Add ²/₃ cup stock, ¹/₄ teaspoon salt, and ¹/₄ teaspoon pepper; cook 2 minutes or until potatoes are tender. Combine ¹/₃ cup stock and cornstarch, stirring with a whisk. Add cornstarch mixture and olives to pan; bring to a boil. Cook 1 minute, stirring occasionally. Stir in lemon juice and butter, stirring until butter melts. Return chicken to pan, turning to coat; sprinkle with parsley. Serves 6 (serving size: 1 breast piece or 1 thigh, about ¹/₃ cup potato-lemon mixture, and 3 tablespoons sauce)

CALORIES 327; FAT 19.4g (sat 5.8g, mono 8.2g, poly 2.7g); PROTEIN 18.2g; CARB 16.3g; FIBER 1.8g; CHOL 67mg; IRON 1.6mg; SODIUM 619mg; CALC 33mg

Prepare Meyer Lemon Chicken through step 3, decreasing potatoes to 12 ounces, omitting lemons and shallots, and substituting 2 cups (¹/₂-inch-thick) slices carrot, 2 cups (¹/₂-inch-thick) slices celery, and 1 large red onion, cut into 12 wedges. Cook vegetables 10 minutes, stirring occasionally. Substitute 1 tablespoon chopped fresh oregano for thyme. Return potatoes to pan. Combine 1¹/₂ cups unsalted chicken stock and 2 teaspoons cornstarch. Add stock mixture, ¹/₂ teaspoon kosher salt, and ¹/₄ teaspoon black pepper to pan; bring to a boil. Cook 1 minute. Stir in 2 tablespoons butter and 1 tablespoon fresh lemon juice. Return chicken to pan. Sprinkle with 1 tablespoon chopped fresh parsley. Serves 6 (serving size: 1 breast piece or 1 thigh, about 1 cup vegetable mixture, and about ¹/₄ cup sauce)

2. Combine ¹/₂ cup buttermilk and egg white in a shallow dish. Place panko in a shallow dish. Dip chicken in egg white mixture; dredge in panko. Sprinkle with ¹/₄ teaspoon pepper and ¹/₈ teaspoon salt.

3. Heat an ovenproof skillet over medium heat. Add oil; swirl to coat. Add chicken. Cook 4 minutes; turn over. Bake at 425° for 14 minutes or until done. Let chicken stand 10 minutes; slice crosswise.

4. Combine ¹/₂ cup buttermilk, ¹/₂ teaspoon pepper, mayonnaise, dill, chives, and vinegar. Place garlic on a cutting board; sprinkle with ¹/₈ teaspoon salt. Chop until a paste forms, scraping with the flat side of knife to mash. Add garlic to dressing.

5. Place 1 lettuce wedge on each of 6 plates. Top each serving evenly with chicken, ¹/₃ cup tomato, and 2¹/₂ tablespoons dressing. Sprinkle with cheese and crumbled bacon. Serves 6

CALORIES 368; FAT 23.5g (sat 4.2g, mono 11.2g, poly 5.2g); PROTEIN 26.7g; CARB 12.1g; FIBER 2.1g; CHOL 76mg; IRON 1mg; SODIUM 538mg; CALC 108mg

Prepare Chicken BLT Salad through step 3, seasoning chicken with ¹/₄ teaspoon kosher salt and pepper. Combine 4 cups torn whole-wheat pita, 2 cups halved cherry tomatoes, ¹/₂ cup torn basil, ¹/₃ cup thinly vertically sliced red onion, and ¹/₄ cup chopped pitted kalamata olives in a large bowl. Combine ¹/₄ cup red wine vinegar, 2 teaspoons Dijon mustard, ¹/₄ teaspoon kosher salt, and ¹/₄ teaspoon freshly ground black pepper, stirring well with a whisk. Gradually add 2 tablespoons extra-virgin olive oil, stirring constantly with a whisk. Drizzle dressing over pita mixture; toss to coat. Arrange about 1¹/₂ cups salad on each of 6 plates; divide sliced chicken evenly among servings. Top each serving with 1 tablespoon crumbled feta cheese. Serves 6

Prepare Chicken BLT Salad through step 3, adding 1 tablespoon grated lemon rind to buttermilk mixture and 2 teaspoons chopped rosemary to panko, and seasoning chicken with ¹/₄ teaspoon salt and ¹/₄ teaspoon pepper. Combine 5 cups torn escarole, 1 cup parsley leaves, and 1 (15-ounce) can rinsed and drained Great Northern beans in a large bowl; sprinkle with ¹/₄ teaspoon kosher salt and ¹/₄ teaspoon black pepper. Combine ¹/₄ cup fresh lemon juice, 2 tablespoons extra-virgin olive oil, 1 teaspoon minced fresh garlic, and ¹/₄ teaspoon crushed red pepper, stirring well with a whisk. Drizzle over escarole mixture; toss. Place about 1 cup salad on each of 6 plates; divide chicken among servings. Serves 6

This fast, easy, and healthy way to cook involves just two commitments to ensure that your food has wok hay, the hard-to-describe but delicious seared, slightly smoky taste that you’ve enjoyed in any good Chinese restaurant. First: a wok that’s cast iron, stainless steel, or rolled carbon steel (nonsticks can’t handle the high heat). Second: a willingness to get that pan really hot. With those two things in place, you can swirl the ingredients briefly, which preserves crunch and heightens natural flavors as the wok hay develops. So find a proper pan, fire up your hottest burner, and get wokking!

1. Cut tofu lengthwise into 4 equal pieces; cut each piece crosswise into ¹/₂-inch squares. Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 30 minutes, pressing down occasionally.

2. Heat a large wok or skillet over high heat. Add 1¹/₂ teaspoons canola oil to pan; swirl to coat. Combine tofu, pepper, and 2 teaspoons cornstarch in a medium bowl; toss to coat. Add tofu to pan; stir-fry 8 minutes, turning to brown on all sides. Remove tofu from pan with a slotted spoon; place in a medium bowl. Add onions, garlic, and ginger to pan; stir-fry 1 minute. Remove from pan; add to tofu.

3. Add remaining 1¹/₂ teaspoons canola oil to pan; swirl to coat. Add bok choy; stir-fry 3 minutes. Add carrots; stir-fry 2 minutes. Add snow peas; stir-fry 1 minute. Add Shaoxing; cook 30 seconds, stirring constantly. Stir in tofu mixture.

4. Combine 1¹/₂ teaspoons cornstarch, broth, and remaining ingredients in a small bowl, stirring with a whisk. Add broth mixture to pan; cook until slightly thickened (about 1 minute). Serves 4 (serving size: about 1¹/₂ cups)

CALORIES 233; FAT 11.8g (sat 1.8g, mono 3.9g, poly 5.2g); PROTEIN 12.9g; CARB 17.5g; FIBER 3.2g; CHOL 0mg; IRON 3mg; SODIUM 389mg; CALC 227mg

STIR-FRY SUCCESS

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HEAT TILL VERY HOT
Heat a wok over high heat for several minutes. Add oil, preferably canola, peanut, or another oil with a high smoke point.

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DON’T OVERCROWD
Add ingredients in stages so each sizzles and “fries.” An overcrowded wok will steam the food. In the recipe at left, the tofu is prefried for maximum flavor.

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SAUCE IT UP
Make your sauce, and add it to all the ingredients in the wok. This is the finishing touch to most stir-fries—one last toss to complete the dish.

2. Heat a large wok or large skillet over high heat. Add 1 tablespoon oil; swirl to coat. Add lemongrass and garlic; stir-fry 30 seconds. Remove from pan with a slotted spoon; place in a small bowl. Add bell pepper, shallots, and haricots verts to pan; stir-fry 2 minutes. Remove vegetables from pan with a slotted spoon; add to lemongrass mixture. Add 1 tablespoon oil to pan; swirl to coat. Add chicken in a single layer; cook 2 minutes or until browned. Add cashews and chile to pan; stir-fry 2 minutes or until chicken is done. Stir in stock mixture and vegetable mixture. Bring to a boil; cook 1 minute or until sauce begins to thicken. Serve immediately. Serves 4 (serving size: 1 cup)

CALORIES 330; FAT 16.9g (sat 2.7g, mono 8.9g, poly 4g); PROTEIN 26.7g; CARB 19.3g; FIBER 2.8g; CHOL 94mg; IRON 3mg; SODIUM 463mg; CALC 54mg