NUTRITION MADE EASY
SALT IN THE SUPERMARKET
Surprising discoveries about 4 everyday foods. And a few takeout-food findings, too.
Why some shrimp are saltier than others.
When fresh shrimp are frozen (often just minutes after being caught), they are washed in a saline solution to help bring their temperature down faster. Quicker chilling prevents ice crystals from forming inside the shrimp, resulting in better texture when defrosted; it also helps keep them from clumping together as they freeze. “Easy-peel” shrimp are soaked in an additional sodium solution. Pro: They slip out of their shells effortlessly. Con: More salt. How much more?
The test
We steamed and peeled five varieties of shrimp, and then shipped them to the lab for sodium analysis.
The results
(per 4 ounces steamed)
Wild-caught fresh Gulf shrimp (never frozen): 97mg
Farm-raised fresh shrimp (previously frozen): 159mg
Winn-Dixie individually quick-frozen easy-to-peel wild-caught shrimp: 245mg
Whole Foods individually quick-frozen easy-to-peel shrimp: 483mg
Publix fresh frozen easy-to-peel farm-raised shrimp: 730mg
Why some salt labels don’t tell the whole story.
Food labels generally tell you what’s in the package, not what will be in the food after cooking. Here’s a dramatic example of what that can mean for the home cook.
Soba noodle labels list as much as 900mg sodium per serving—which has limited our use of it. But when we boiled five brands of soba, they lost an average of 80% of their sodium, down to about 80mg per serving. The FDA only requires labels to list the nutritional properties of foods as packaged. Food makers may voluntarily present “as prepared” information, but that’s an extra step, and calculation, for them. Most foods used in cooking are rarely consumed as packaged—like soba noodles. Bottom line: Always consider the ingredients added and methods used in preparing foods.
Coarser salt doesn’t yield automatic sodium savings.
It’s conventional wisdom that big-grained salt contains about 25% less sodium by volume than table salt. The idea: Coarse crystals don’t pack tightly and take up more space in a measuring spoon (with lots of air between them), meaning you consume less sodium. Labels on one brand show a 110mg difference between 1/4 teaspoon of their table and kosher salts; that’s a 19% savings if you use kosher. But our analysis of six salts showed less variation per 1/4 teaspoon than you might think.
Bottom line: If you’re watching sodium, you can’t throw “gourmet” salts around with impunity.
Our fave sauce: a cautionary tale
We’ve long recommended McCutcheon’s bottled marinara sauce because of its great flavor and the low sodium level on its label—only 185mg per half-cup listed. When we tested three batches, though, they came in at more than three times that number. We talked to Vanessa McCutcheon-Smith, and she attributed the difference to a change in the supplier of the canned tomatoes they use as a base (no salt is added during the cooking). It’s not routine to test a batch when the tomatoes change, she explained—only to calculate nutrition based on numbers provided by suppliers.
“Knowing what I know about how things change on the supply chain, I don’t put a lot of merit in the information on food panels,” she added.
Nutrition label numbers are allowed 20% of wiggle room, but the FDA does few random audits. As a general rule: Trust your taste buds; if something tastes salty, it probably is, whatever the label says.
How salty are takeout foods?
Fast-food chains post data on their company websites: Hardee’s Monster Thickburger contains almost 3,000mg sodium. But most small, local restaurants don’t post nutrition information. We got takeout from three in our town to see how entrées stacked up. They stacked up really, really high.
Trattoria pizza topped with cured meats, sausage, and olives: 3,474mg sodium
Barbecue pulled-pork sandwich with baked beans and slaw: 2,480mg sodium
Bowl of ramen with miso broth: 3,245mg sodium
TEST KITCHEN CONFIDENTIAL
Secrets, tips, and recipes from America’s healthy cooking experts.
WEEKNIGHT PASTA
FAST, EASY, VEGETABLE-FOCUSED
Brighten the flavor of fresh spring veggies with a quick pickle method.
Impress your family with a weeknight dinner of fresh pasta with mozzarella and gently pickled veggies (called giardiniera) that pack a wonderful tang that’s not too puckery. Pickling usually takes days or even weeks as the vegetables soak up the brine, but with our fast method, there’s no waiting for the vinegar to imbue them with flavor. Briefly cook the veggies in the vinegar mixture until they soak it up and become crisp-tender and mildly pickle-y. Toss with pasta, and enjoy!
Vegetarian
Pasta Giardiniera
Hands-on: 29 min. Total: 45 min. Fresh lasagna noodles offer silky texture without the work of making your own pasta. Here we cut the sheets into thick noodles. Sub pappardelle or fettuccine, if necessary.
1 large red bell pepper
10 cups water
10 baby carrots with tops, trimmed (do not peel)
4 ounces red pearl onions
3 ounces sugar snap peas, trimmed
1/4 cup extra-virgin olive oil, divided
31/2 ounces shiitake mushroom caps, halved
1 fennel bulb, trimmed and vertically sliced
3/4 teaspoon salt, divided
2 tablespoons champagne vinegar
6 ounces fresh lasagna noodles, cut into 11/4 x 5–inch ribbons
1 tablespoon capers, drained
1/2 teaspoon crushed red pepper
3 ounces (1/4-inch) cubed fresh mozzarella cheese (about 3/4 cup)
1 tablespoon thyme leaves
1. Preheat broiler to high.
2. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 8 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and cut into strips.
3. While bell pepper broils, bring 10 cups water to a boil in a Dutch oven. Add carrots and onions; cook 2 minutes. Add peas; cook 2 minutes. Drain; rinse with cold water. Drain. Remove carrot skins by rubbing gently with a clean, dry paper towel. Remove stem ends from onions; peel.
4. Heat a large nonstick skillet over medium-high heat. Add 2 tablespoons olive oil, and swirl to coat. Add onions, mushrooms, and fennel; sauté 2 minutes, stirring occasionally. Add 1/4 teaspoon salt; reduce heat to medium, and sauté 3 minutes, stirring occasionally. Add bell pepper, carrots, peas, and vinegar; cook 2 minutes or until liquid almost evaporates.
5. Cook pasta in boiling water 2 minutes; drain. Combine pasta, 2 tablespoons oil, 1/2 teaspoon salt, fennel mixture, capers, and crushed red pepper in a large bowl; toss to combine. Add mozzarella; sprinkle with thyme. Serves 4 (serving size: 11/4 cups)
CALORIES 388; FAT 19.8g (sat 5g, mono 10g, poly 1.9g); PROTEIN 10.9g; CARB 43.3g; FIBER 6.6g; CHOL 48mg; IRON 3mg; SODIUM 596mg; CALC 178mg
Quick & Easy • Vegetarian
Fettuccine with Seared Tomatoes, Spinach, and Burrata
Hands-on: 25 min. Total: 25 min. Don’t skimp on the oil: There’s a good bit here, but it creates a gorgeous tomato sauce that coats the noodles nicely.
8 ounces uncooked fettuccine
Cooking spray
2/3 cup grape tomatoes, halved (about 10 large)
3 tablespoons extra-virgin olive oil
1/4 teaspoon crushed red pepper
4 garlic cloves, thinly sliced
1 (14.5-ounce) can unsalted diced tomatoes, undrained
3/4 teaspoon salt
3 ounces fresh baby spinach (about 3 cups)
4 ounces burrata cheese
Freshly ground black pepper
1. Cook pasta according to package directions, omitting salt and fat; drain.
2. While pasta cooks, heat a large skillet over medium-high heat. Coat pan with cooking spray. Arrange tomato halves, cut sides down, in pan; cook 11/2 minutes or until seared. Stir tomatoes; cook 30 seconds. Remove tomatoes from pan; set aside.
3. Reduce heat to low. Add oil to pan; swirl to coat. Add red pepper and garlic; cook 2 minutes or until fragrant, stirring occasionally. Place canned tomatoes in a mini chopper or food processor; process until almost smooth. Add pureed tomatoes and salt to oil mixture; cook 8 minutes, stirring occasionally.
4. Remove skillet from heat. Add spinach and cooked pasta; toss well until spinach wilts slightly. Arrange about 11/3 cups pasta mixture in each of 4 shallow bowls. Divide seared grape tomato halves evenly among servings. Dollop about 2 tablespoons burrata cheese over each serving, and sprinkle with freshly ground black pepper. Serves 4
CALORIES 415; FAT 17.1g (sat 5.7g, mono 9.2g, poly 1.3g); PROTEIN 13.5g; CARB 51.4g; FIBER 4.8g; CHOL 20mg; IRON 3mg; SODIUM 593mg; CALC 202mg
QUICK TRICKS
BREADCRUMB PASTA TOPPERS
Pulse 2 ounces torn baguette in a food processor for coarse crumbs. Pick a flavor and proceed. Makes plain pasta delicious.
Spicy Sausage:
Heat a skillet over medium heat. Add 1 tablespoon oil; swirl to coat. Add 2 tablespoons Mexican chorizo; cook 11/2 minutes, mashing with a fork. Stir in 3 minced garlic cloves; sauté 1 minute. Add breadcrumbs; cook 3 minutes or until toasted. Serves 8 (serving size: about 11/2 tablespoons)
CALORIES 54; FAT 3.2g (sat 0.8g); SODIUM 80 mg
Bacon & Chive:
Cook 2 bacon slices in a skillet over medium heat until crisp, and remove from pan using a slotted spoon. Crumble. Add breadcrumbs to drippings in pan; cook 2 minutes or until toasted, stirring frequently. Remove from heat; stir in bacon and 1 tablespoon chopped chives. Serves 8 (serving size: about 11/2 tablespoons)
CALORIES 54; FAT 1.3g (sat 0.6g); SODIUM 140mg
Spicy Anchovy:
Drain 1 teaspoon oil from a can of anchovy fillets. Heat a skillet over medium heat. Add anchovy oil and 2 teaspoons olive oil to pan; swirl. Add 1 minced anchovy fillet to pan; cook 1 minute. Add 1 minced garlic clove, and cook 30 seconds. Add breadcrumbs and 1/4 teaspoon crushed red pepper, and cook 3 minutes or until toasted, stirring occasionally. Serves 8 (serving size: about 1 heaping tablespoon)
CALORIES 37; FAT 1.9g (sat 0.6g); SODIUM 55mg
Coconut & Chile:
Heat a skillet over medium-high heat. Add 1 tablespoon canola oil; swirl to coat. Add breadcrumbs, and sauté 2 minutes. Stir in 1/4 cup toasted flaked unsweetened coconut, 2 teaspoons ground Korean chile (gochugaru) or ancho chile powder, and 1/8 teaspoon salt. Serves 8 (serving size: about 4 teaspoons)
CALORIES 53; FAT 3.5g (sat 1.6g); SODIUM 67mg
Basil Pesto:
Heat a skillet over medium heat. Add 1 tablespoon olive oil; swirl to coat. Add 2 minced garlic cloves; cook 30 seconds. Add breadcrumbs, 1 tablespoon chopped pine nuts, and 1 ounce grated Parmigiano-Reggiano; cook 2 minutes or until toasted, stirring occasionallly. Remove from heat; stir in 1/3 cup torn fresh basil. Serves 8 (serving size: about 2 tablespoons)
CALORIES 59; FAT 3.4g (sat 0.9g); SODIUM 91mg
Green Kale:
Place 1 cup chopped kale, 2 teaspoons olive oil, and 1 garlic clove in a food processor; pulse until minced. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Add breadcrumbs, and sauté 11/2 minutes. Stir in kale mixture; sauté 30 seconds. Serves 8 (serving size: about 2 tablespoons)
CALORIES 50; FAT 3g (sat 0.4g); SODIUM 40mg
Cilantro-Peanut:
Heat a skillet over medium heat. Add 11/2 tablespoons dark sesame oil; swirl to coat. Add breadcrumbs, 2 tablespoons chopped peanuts, and 1 teaspoon fresh lime juice. Cook 3 minutes or until toasted. Stir in 1/3 cup chopped fresh cilantro. Serves 8 (serving size: about 2 tablespoons)
CALORIES 64; FAT 4.5g (sat 0.7g); SODIUM 61mg
EVERYDAY VEGETARIAN
MEATLESS MONDAYS
Quick & Easy • Freezable • Make Ahead • Vegetarian
Black Bean, Hominy, and Kale Stew
Hands-on: 25 min. Total: 32 min. Roasting the poblano chiles offers a fast route to deep flavor in this hearty bowl.
2 poblano chiles
8 ounces tomatillos, husks removed and halved (about 4)
2 teaspoons olive oil
11/2 cups chopped onion
1 jalapeño, seeded and minced
2 garlic cloves, minced
2 teaspoons ground cumin
3 cups organic vegetable broth
1/4 teaspoon salt
1/8 teaspoon ground red pepper
2 (15.5-ounce) cans unsalted black beans, rinsed and drained
1 (8-ounce) bunch kale, tough stems removed, leaves chopped (about 4 packed cups)
1 (15-ounce) can hominy, rinsed and drained
6 tablespoons reduced-fat sour cream
2 ounces shredded sharp white cheddar cheese (about 1/2 cup)
1/4 cup chopped fresh cilantro
1. Preheat broiler to high.
2. Place poblano chiles on a foil-lined baking sheet. Broil 7 minutes on each side or until blackened and charred. Place in a paper bag; fold to close tightly. Let stand 15 minutes. Peel chiles; cut in half lengthwise. Discard seeds and membranes; coarsely chop. Set aside.
3. While poblano chiles roast, place tomatillos in a food processor, and process until smooth. Set aside.
4. Heat a Dutch oven over medium heat. Add oil to pan; swirl to coat. Add onion and jalapeño; sauté 5 minutes or until tender, stirring occasionally. Add garlic and cumin; sauté 1 minute, stirring constantly. Add tomatillos, broth, and next 4 ingredients; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender. Add roasted poblanos and hominy; cook 2 minutes or until heated through. Ladle into each of 6 shallow bowls; top evenly with sour cream and cheese. Sprinkle with cilantro. Serves 6 (serving size: about 11/4 cups)
CALORIES 240; FAT 7.7g (sat 3.5g, mono 2.7g, poly 0.8g); PROTEIN 10.9g; CARB 33.3g; FIBER 8g; CHOL 16mg; IRON 3mg; SODIUM 573mg; CALC 210mg
RADICALLY SIMPLE
BRING ON SPRING
By Rozanne Gold
By the time March arrives, most of us are ready to move past winter’s last gray days into springtime’s sunny-fresh flavors. Trouble is, much of the country is still firmly planted in winter, and hearty root vegetables (delicious as they are) dominate the plate. Here’s a great way to coax spring flavors out of select year-round ingredients: Combine bright lemons, peppery arugula, and tender green onions for a luscious compote that can be used to accompany salmon. It’s a light, fresh dinner that’s fantastically easy and fast to make.
Quick & Easy
Sesame Salmon with Green Onions and Lemon
Hands-on: 16 min. Total: 24 min. This dish is simple yet radically sophisticated. If you have access to fresh ramps or baby leeks, use them instead of green onions, and sub pea shoots (or your favorite baby lettuce or microgreens) for the arugula. Black sesame seeds lend lovely contrast to the vibrant red-orange fish, but regular will do the job, too.
4 (6-ounce) sustainable salmon fillets (such as wild Alaskan)
Cooking spray
2 tablespoons sesame seeds
2 tablespoons black sesame seeds
1/2 teaspoon salt, divided
1 tablespoon butter
1 tablespoon extra-virgin olive oil
2 cups (1-inch) slices green onions
5 thin lemon slices, halved
1/4 teaspoon black pepper
1 cup baby arugula
1. Preheat oven to 400°.
2. Arrange salmon in a single layer on a jelly-roll pan coated with cooking spray. Combine sesame seeds and 3/8 teaspoon salt; sprinkle evenly over flesh sides of fillets, pressing gently into fish. Bake at 400° for 14 minutes or until desired degree of doneness.
3. Melt butter in a medium saucepan over medium heat. Add oil to pan; swirl. Add green onions; cook 2 minutes, stirring occasionally. Add lemon slices; cook 2 minutes. Sprinkle green onion mixture with 1/8 teaspoon salt and pepper. Place 1 fillet on each of 4 plates. Place arugula in a medium bowl. Add green onion mixture to bowl with arugula; toss. Divide arugula mixture evenly among servings. Serves 4
CALORIES 312; FAT 17.9g (sat 4.4g, mono 7.3g, poly 4.9g); PROTEIN 29g; CARB 7g; FIBER 3.4g; CHOL 75mg; IRON 2.7mg; SODIUM 378mg; CALC 152mg
RECIPE MAKEOVER
A TIRAMISU TAKEOVER
We cut fat by 75% and calories by half, but our version of the creamy-coffee-choco classic is still divine.
Chances are good that you’ve had a moment with the fully loaded version of this elegant, espresso-soaked sponge cake dessert, which is enveloped in rich layers of buttery mascarpone and sweetened whipped cream. And if you haven’t, well, we suggest you do … by trying our made-over version.
The classic recipe packs a calorie and fat wallop: a day’s worth of sat fat buttressing almost 600 calories. Mascarpone, you see, is Italy’s version of a dessert butter: sublime, but you don’t need so much to enrich a dessert. To lighten, we sub in 1/3-less-fat cream cheese (leaving a touch of mascarpone for richness) and mix it into a lightly sweetened egg custard. Egg whites are whipped into tall, fluffy peaks that fold beautifully into the mixture, eliminating the need for heavy whipped cream. Crisp, savoiardi-style ladyfingers get dipped into Kahlúa-spiked coffee and are then layered with our creamy, custard-like filling. A final hit of bittersweet chocolate adds one more layer of yum for an indulgent treat that will truly be—for that’s what “tiramisu” means—a pick-me-up.
Make Ahead
Tiramisu
Hands-on: 45 min. Total: 2 hr. 45 min. We like our coffee überstrong here—you can also substitute 11/2 cups strong brewed coffee mixed with a tablespoon of instant espresso.
11/2 cups water
1/2 cup ground dark roast coffee
1/2 cup sugar, divided
3 large egg yolks
2 tablespoons Kahlúa (coffee-flavored liqueur), divided
5 large egg whites
2 tablespoons water
8 ounces 1/3-less-fat cream cheese, softened
2 ounces mascarpone cheese, softened
24 crisp savoiardi ladyfingers (1 [7-ounce] package)
3/4 ounce bittersweet chocolate, finely grated
1. Bring 11/2 cups water to a boil, and remove from heat. Add coffee; cover and let stand 10 minutes. Strain through a cheesecloth-lined sieve into a medium bowl; discard solids. Cover and refrigerate until needed.
2. Combine 1/4 cup sugar, egg yolks, and 1 tablespoon Kahlúa in the top of a double boiler, stirring well with a whisk. Cook over simmering water, whisking constantly, until thick and candy thermometer registers 160° (about 9 minutes). Remove from heat; refrigerate 10 minutes.
3. Place egg whites in a large bowl; beat with a mixer at high speed until medium peaks form. Combine remaining 1/4 cup sugar and 2 tablespoons water in a small saucepan, and bring to a boil. Cook, without stirring, until candy thermometer registers 250°. With mixer on low speed, carefully pour hot syrup over egg whites. Gradually increase speed to high; beat 2 minutes or until stiff peaks form (do not overmix).
4. Combine egg yolk mixture, cream cheese, and mascarpone cheese in a large bowl, and beat with a mixer at medium speed until smooth. Gently stir one-fourth of egg white mixture into cream cheese mixture; gently fold remaining egg white mixture into cream cheese mixture.
5. Add 1 tablespoon Kahlúa to coffee. Quickly dip 12 ladyfingers into coffee mixture; arrange in the bottom of an 11 x 7–inch baking dish. Spread half of cream cheese mixture over ladyfingers. Sprinkle with half of chocolate. Repeat procedure with remaining ladyfingers, coffee mixture, and cream cheese mixture. Sprinkle with remaining chocolate. Cover and chill at least 2 hours. Serves 10
CALORIES 234; FAT 10.6g (sat 5.2g, mono 1.9g, poly 0.5g); PROTEIN 7.1g; CARB 28.4g; FIBER 0.2g; CHOL 101mg; IRON 0.6mg; SODIUM 142mg; CALC 44mg
CLASSIC |
MAKEOVER |
577 calories per serving |
234 calories per serving |
42 grams total fat |
10.6 grams total fat |
23 grams saturated |
5.2 grams saturated |
THE SECRETS TO OUR LIGHTER LAYERS
1/3-LESS-FAT CREAM CHEESE
Mascarpone is a fresh Italian cheese that rivals butter in sat fat. We replace nearly all of it with 1/3-less-fat cream cheese, saving 160 calories and 10g sat fat per serving.
WHIPPED EGG WHITES
Sweetened with a touch of sugar, we fold these light and fluffy fat-free whites into our custard and save 7g of sat fat per serving over heavy whipped cream.
A KICK OF KAHLÚA
We save 23 calories per serving with this full-flavored coffee liqueur. It packs a bittersweet punch that replaces sweet wine and extra sugar in the creamy custard.
DINNER TONIGHT
Fast weeknight menus from the Cooking Light Test Kitchen
The
SHOPPING LIST
Halibut with Olive and Bell Pepper Couscous
Red bell pepper (1)
Garlic
Fresh oregano
Lemons (2)
Olive oil
Israeli couscous (1/2 cup)
Fat-free, lower-sodium chicken broth
Pitted kalamata olives
4 (6-ounce) skinless halibut fillets
Lemon-Garlic Asparagus
Asparagus (1 pound)
Garlic
Lemon (1)
Olive oil
The
GAME PLAN
While couscous cooks:
■ Sear halibut.
While fish broils:
■ Cook asparagus.
Quick & Easy
Halibut with Olive and Bell Pepper Couscous
With Lemon-Garlic Asparagus
Prep Pointer: Snap off the tough ends of the asparagus before sautéing.
Flavor Hit: Briny kalamata olives add a salty punch.
Budget Buy: For a less-expensive option, substitute tilapia or cod for halibut.
2 teaspoons olive oil, divided
1/2 cup diced red bell pepper
2 garlic cloves, minced
1/2 cup uncooked Israeli couscous
3/4 cup fat-free, lower-sodium chicken broth
2 tablespoons kalamata olives, pitted and quartered
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
4 (6-ounce) skinless halibut fillets
4 teaspoons torn fresh oregano
2 lemons, cut into 1/8-inch-thick slices
1. Preheat broiler to high.
2. Heat a medium saucepan over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add bell pepper and garlic; cook 1 minute, stirring occasionally. Add couscous; cook 1 minute or until lightly browned. Add broth; bring to a boil. Cover and simmer 7 minutes or until liquid evaporates. Stir in olives, 1/4 teaspoon salt, and 1/4 teaspoon black pepper.
3. Sprinkle halibut evenly with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Heat a large ovenproof skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add fillets to pan; cook 3 minutes. Remove pan from heat; turn fillets over. Arrange torn oregano and lemon slices evenly over fillets. Place pan in oven. Broil 5 minutes or until fish flakes easily when tested with a fork. Serve fish with couscous. Serves 4 (serving size: 1 fillet and about 1/2 cup couscous)
Sustainable Choice: Look for Pacific halibut.
CALORIES 308; FAT 6.7g (sat 1g, mono 3.9g, poly 1g); PROTEIN 35.2g; CARB 25.2g; FIBER 2.5g; CHOL 83mg; IRON 0.5mg; SODIUM 557mg; CALC 36mg
For the Lemon-Garlic Asparagus:
Heat a large skillet over medium-high heat. Add 2 teaspoons olive oil to pan; swirl to coat. Add 1 pound trimmed asparagus; sauté 3 minutes or until crisp-tender. Add 1 minced garlic clove; cook 1 minute, stirring occasionally. Remove from heat. Add 1 teaspoon fresh lemon juice, 1/4 teaspoon freshly ground black pepper, and 1/8 teaspoon kosher salt; toss to coat. Serves 4 (serving size: about 3 ounces asaparagus)
CALORIES 45; FAT 2.4g (sat 0.4g); SODIUM 63mg
The
SHOPPING LIST
Pork Chops with Tangy Red Currant Sauce
Onion (1)
Garlic
Lemon (1)
Red wine
Sugar
Red currant fruit spread
Red wine vinegar
4 (6-ounce) bone-in center-cut loin pork chops
Mashed Potatoes
Frozen precut baking potatoes
Extra-virgin olive oil
2% reduced-fat milk
Lemon-Mint Peas
Lemon (1)
Fresh mint
Frozen green peas
Butter
The
GAME PLAN
While sauce cooks:
■ Prepare pork.
While pork rests:
■ Cook potatoes and peas.
Kid Friendly • Quick & Easy
Pork Chops with Tangy Red Currant Sauce
With Mashed Potatoes and Lemon-Mint Peas
Time-Saver: Look for precut potatoes in the freezer aisle.
Simple Sub: Substitute thyme for mint in the peas.
Flavor Hit: Grated Fresh lemon rind Helps perk up ordinary peas.
Cooking spray
1/2 cup diced white onion
3 tablespoons minced fresh garlic, divided
1/3 cup red wine or unsalted chicken stock
2 tablespoons sugar
2 tablespoons red currant fruit spread
1/4 cup red wine vinegar
11/2 tablespoons grated lemon rind
4 (6-ounce) bone-in center-cut loin pork chops, trimmed
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
1. Heat a saucepan over medium heat. Coat pan with cooking spray. Add onion and 1 tablespoon garlic; cook 4 minutes or until onion is tender. Add wine; cook 5 minutes or until liquid almost evaporates. Add sugar and fruit spread; bring to a boil. Cook 1 minute. Add vinegar; return to a boil. Cook until reduced to 1/2 cup (about 5 minutes).
2. Heat a large grill pan over medium-high heat. Coat with cooking spray. Combine 2 tablespoons garlic and rind; sprinkle evenly over pork, pressing to adhere. Sprinkle evenly with pepper and salt. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Serves 4 (serving size: 1 pork chop and 2 tablespoons sauce)
CALORIES 300; FAT 6.8g (sat 1.9g, mono 2.3g, poly 0.7g); PROTEIN 38.1g; CARB 17.6g; FIBER 0.8g; CHOL 117mg; IRON 1.4mg; SODIUM 222mg; CALC 53mg
For the Mashed Potatoes:
Place 2 cups frozen precut baking potatoes (such as Ore Ida Steam n’ Mash) in a bowl. Microwave at HIGH 3 minutes, stirring after 2 minutes. Add 2 tablespoons 2% reduced-fat milk, 1 tablespoon extra-virgin olive oil, 1/4 teaspoon freshly ground black pepper, and 1/8 teaspoon salt; mash potatoes. Sprinkle with additional pepper, if desired. Serves 4 (serving size: 1/2 cup)
CALORIES 88; FAT 3.5g (sat 0.6g); SODIUM 251mg
For the Lemon-Mint Peas:
Place 2 cups frozen green peas and 2 tablespoons water in a bowl; cover. Microwave at HIGH 3 minutes, stirring after 2 minutes. Add 1 tablespoon chopped fresh mint, 1 teaspoon butter, 1/2 teaspoon grated lemon rind, 1/4 teaspoon pepper, and 1/8 teaspoon salt; toss. Serves 4 (serving size: 1/2 cup)
CALORIES 68; FAT 1.3g (sat 0.7g); SODIUM 86mg
The
SHOPPING LIST
Sausage, Fennel, and Ricotta Pizza
Fennel bulb
Garlic
Red onion (1)
Cornmeal
Extra-virgin olive oil
Part-skim ricotta
Fennel seeds
Crushed red pepper
Italian turkey sausage (4 ounces)
Refrigerated fresh pizza dough (12 ounces)
Arugula and Mushroom Salad
Lemon (1)
Mushrooms (1 cup)
Baby arugula (6 ounces)
White wine vinegar
Extra-virgin olive oil
Parmigiano-Reggiano cheese
The
GAME PLAN
While oven preheats:
■ Cook sausage and fennel.
■ Roll out dough.
While pizza bakes:
■ Make salad.
Quick & Easy
Sausage, Fennel, and Ricotta Pizza
With Arugula and Mushroom Salad
Prep: Pointer: A preheated pizza stone or baking sheet ensures an extra-crisp crust.
12 ounces refrigerated fresh pizza dough
1 (4-ounce) link Italian turkey sausage
1 cup thinly sliced fennel bulb
1 tablespoon cornmeal
1 tablespoon extra-virgin olive oil
1/3 cup part-skim ricotta
1 teaspoon minced fresh garlic
1/3 cup thinly sliced red onion
2 teaspoons fennel seeds
1/2 teaspoon crushed red pepper
1/2 teaspoon freshly ground black pepper
1/8 teaspoon kosher salt
1. Place a pizza stone or heavy baking sheet in oven. Preheat oven to 500° (keep pizza stone or baking sheet in oven as it preheats). Let pizza dough stand at room temperature, covered, while oven preheats.
2. Heat a large nonstick skillet over medium-high heat. Remove casing from sausage. Add sausage to pan; cook 4 minutes or until lightly browned, stirring to crumble. Add fennel bulb; cook 4 minutes or until tender.
3. Roll pizza dough into a 16-inch oval on a lightly floured surface. Carefully remove pizza stone from oven. Sprinkle cornmeal over pizza stone; place dough on pizza stone. Brush dough evenly with oil. Sprinkle sausage mixture evenly over dough, leaving a 1-inch border. Combine ricotta and garlic in a small bowl; top pizza with teaspoonfuls of ricotta mixture. Sprinkle red onion and remaining ingredients evenly over pizza. Bake at 500° for 11 minutes or until golden. Cut into 8 slices. Serves 4 (serving size: 2 slices)
CALORIES 344; FAT 9.9g (sat 2.1g, mono 4.7g, poly 1.5g); PROTEIN 15.5g; CARB 46.4g; FIBER 7.6g; CHOL 23mg; IRON 2.2mg; SODIUM 646mg; CALC 84mg
For the Arugula and Mushroom Salad:
Combine 1 tablespoon white wine vinegar, 1 tablespoon fresh lemon juice, 2 teaspoons extra-virgin olive oil, 1/4 teaspoon kosher salt, and 1/4 teaspoon black pepper. Add 1 cup quartered mushrooms and 6 ounces baby arugula; toss gently. Top with 1 tablespoon shaved Parmigiano-Reggiano cheese. Serves 4 (serving size: about 11/2 cups)
CALORIES 42; FAT 3g (sat 0.6g); SODIUM 152mg
The
SHOPPING LIST
Shrimp and Grits
Onion (1)
Garlic
(8-ounce) package presliced mushrooms
Green onions
Quick-cooking grits (3/4 cup)
Crushed red pepper
All-purpose flour
Fat-free, lower-sodium chicken broth
Center-cut bacon (2 slices)
Medium shrimp (1 pound)
Butter
Parmesan cheese (2 ounces)
Half-and-half
Spicy Green Beans
Green beans (11/2 pounds)
Garlic
Olive oil
Crushed red pepper
White wine vinegar
The
GAME PLAN
While grits cook:
■ Crisp bacon.
■ Chop onion and garlic.
While mushrooms cook:
■ Sauté haricots verts.
Quick & Easy
Shrimp and Grits
With Spicy Green Beans
Flavor Hit: Parmesan cheese adds nutty depth to the grits.
Shop Smart: Look for bagged, trimmed haricots verts or green beans at the store.
Time-Saver: Have your fishmonger peel and devein the shrimp.
Sustainable Choice: Buy Pacific white shrimp farmed in recirculating systems or inland ponds.
3 cups water
1 tablespoon butter
3/4 cup uncooked quick-cooking grits
2 ounces grated fresh Parmesan cheese (about 1/2 cup)
5/8 teaspoon kosher salt, divided
3/4 teaspoon freshly ground black pepper, divided
2 center-cut bacon slices, chopped
1 cup chopped white onion
1 tablespoon minced fresh garlic
1 (8-ounce) package presliced mushrooms
1 pound medium shrimp, peeled and deveined
1/2 teaspoon crushed red pepper
1/4 cup half-and-half
1 tablespoon all-purpose flour
3/4 cup fat-free, lower-sodium chicken broth
1/3 cup chopped green onions
1. Bring 3 cups water and butter to a boil in a small saucepan. Whisk in grits; cover and cook 5 minutes, stirring frequently. Remove from heat. Stir in cheese, 1/4 teaspoon salt, and 1/2 teaspoon black pepper; cover. Keep warm.
2. Cook bacon in a large nonstick skillet over medium-high heat until crisp. Add white onion, garlic, and mushrooms to pan; cook 8 minutes or until mushrooms begin to brown and give off liquid, stirring frequently. Add shrimp and red pepper; cook 3 minutes. Combine half-and-half and flour in a small bowl, stirring with a whisk until smooth. Add broth, flour mixture, 3/8 teaspoon salt, and 1/4 teaspoon black pepper to pan; bring to a boil. Cook 2 minutes or until slightly thickened. Top with green onions. Serve shrimp mixture with grits. Serves 6 (serving size: 1/2 cup grits and about 1/2 cup shrimp mixture)
CALORIES 236; FAT 7.9g (sat 4.1g, mono 1.4g, poly 0.5g); PROTEIN 18.4g; CARB 22.8g; FIBER 2.1g; CHOL 115mg; IRON 1.3mg; SODIUM 583mg; CALC 173mg
For the Spicy Green Beans:
Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons olive oil; swirl to coat. Add 11/2 pounds haricots verts or green beans. Cook 3 minutes or until lightly browned. Add 1 tablespoon minced fresh garlic and 1/4 teaspoon crushed red pepper. Remove from heat; stir in 11/2 teaspoons white wine vinegar, 1/4 teaspoon kosher salt, and 1/4 teaspoon freshly ground black pepper. Serves 6 (serving size: about 3/4 cup)
CALORIES 51; FAT 1.7g (sat 0.2g); SODIUM 87mg
BUDGET COOKING
FEED 4 FOR LESS THAN $10
Quick & Easy
Spicy Pork Lettuce Cups
$2.18/serving; $8.72 total
Hands-on: 23 min. Total: 23 min. Serve with long-grain white rice to complete the meal. While the pork mixture stands to allow its flavors to meld, chop the veggies for the lettuce cups and get the rice going.
1 tablespoon grated peeled fresh ginger
6 garlic cloves, minced
12 ounces lean ground pork
11/2 cups diced seeded cucumber
1 cup diced red bell pepper
1/3 cup diced carrot
1/4 cup chopped fresh cilantro
1/4 cup salted, dry-roasted peanuts, chopped
1/2 serrano chile, thinly sliced
3 tablespoons fresh lime juice
1 tablespoon fish sauce
1 teaspoon sugar
16 Boston lettuce leaves
1. Combine first 3 ingredients, mixing gently until just combined; let stand at room temperature 15 minutes.
2. Heat a large nonstick skillet over medium-high heat. Add pork mixture to pan; sauté 5 minutes or until pork is browned, stirring to crumble. Place pork mixture in a large bowl. Add cucumber and next 5 ingredients and stir to combine.
3. Combine lime juice, fish sauce, and sugar in a small bowl, stirring until sugar dissolves. Add juice mixture to pork mixture; toss. Place about 1/3 cup pork mixture in each lettuce leaf. Serves 4 (serving size: 4 lettuce cups)
CALORIES 231; FAT 12.6g (sat 3.4g, mono 5.8g, poly 2.2g); PROTEIN 21.2g; CARB 10.5g; FIBER 2.3g; CHOL 64mg; IRON 0.9mg; SODIUM 385mg; CALC 42mg
Quick & Easy
Poached Egg and Arugula Salad Bruschetta
$1.32/serving; $5.28 total
Hands-on: 16 min. Total: 16 min. Top toasts with bacon-y arugula salad, or break the egg and let the golden yolk run over all.
3 tablespoons finely chopped shallots
21/2 tablespoons extra-virgin olive oil
3 tablespoons white wine vinegar, divided
2 teaspoons Dijon mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
4 ounces French bread baguette, cut into 8 slices
Cooking spray
4 large eggs
1 (5-ounce) package arugula
4 center-cut bacon slices, cooked and crumbled
1. Combine shallots, oil, 1 tablespoon vinegar, mustard, salt, and pepper, stirring with a whisk. Heat a grill pan over medium-high heat. Lightly coat both sides of each bread slice with cooking spray. Add bread to grill pan; cook 3 minutes on each side or until toasted.
2. Add water to a large skillet, filling two-thirds full; bring to a boil. Reduce heat to medium; add 2 tablespoons vinegar to pan. Break eggs into custard cups. When water cools to a simmer, gently pour eggs into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs from pan using a slotted spoon.
3. Place 2 toast slices on each of 4 plates. Add arugula to oil mixture; toss. Arrange about 1 cup arugula mixture on each serving; sprinkle evenly with bacon. Top each serving with 1 egg. Serve immediately. Serves 4
CALORIES 270; FAT 15.3g (sat 3.3g, mono 8.2g, poly 2g); PROTEIN 12.4g; CARB 19.1g; FIBER 1.5g; CHOL 183mg; IRON 2.6mg; SODIUM 559mg; CALC 98mg
KID IN THE KITCHEN
MATISSE TACKLES AN ASIAN RICE BOWL
“I love shrimp, so I was excited to make this dish. The recipe was very easy, and I cooked it for my best friend, Sam, who had never eaten shrimp before. If you don’t have precooked rice, you can prepare the rice from scratch (like I did) while you’re making the rest of the dish. I loved the egg—it added creaminess and complemented the sweetness of the oyster sauce. I could take or leave the shiitake mushrooms, though, so maybe next time I will just use button mushrooms. I loved how the oyster and soy sauces brought this dish together at the end of cooking, and the shrimp were juicy and yummy!”
Kid Friendly • Quick & Easy
Shrimp and Shiitake Rice Bowl
Hands-on: 16 min. Total: 18 min. Before you beat the egg, prick the yolk. This will make beating it a lot easier If you can’t find shiitakes, use button mushrooms.
1 (8.8-ounce) pouch precooked brown rice (such as Uncle Ben’s)
1 tablespoon canola oil, divided
1 large egg, beaten
24 large shrimp, peeled and deveined
1 cup sliced fresh shiitake mushrooms (about 12 medium)
1/2 cup chopped white onion
1 tablespoon minced peeled fresh ginger
2 garlic cloves, thinly sliced
4 ounces snow peas, trimmed
1/2 large red bell pepper, cut into 1/2-inch strips
2 tablespoons lower-sodium soy sauce
2 tablespoons oyster sauce
1 green onion, thinly sliced
1. Heat brown rice according to package directions. Set aside.
2. Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add egg; cook 1 minute or until done, stirring constantly to scramble. Remove egg from pan. Add 1 teaspoon canola oil to pan; swirl to coat. Add shrimp, and cook 2 minutes or until done. Remove shrimp from pan.
3. Add 1 teaspoon oil to pan, and swirl to coat. Add mushrooms and next 3 ingredients; cook 2 minutes, stirring frequently. Stir in peas and bell pepper; cook 1 minute, stirring occasionally. Add egg, shrimp, and rice to pan, and cook 2 minutes or until thoroughly heated. Remove from heat; stir in soy sauce and oyster sauce. Top with sliced green onions. Serves 4 (serving size: 11/4 cups)
CALORIES 206; FAT 6g (sat 0.8g, mono 3g, poly 1.7g); PROTEIN 14.2g; CARB 23g; FIBER 2.9g; CHOL 109mg; IRON 2.5mg; SODIUM 528mg; CALC 63mg
SUPERFAST 20-MINUTE COOKING
Flavor-packed solutions for your busy weeknights: Asian-inspired fish, creamy butternut soup, kid-pleasing cheesy pasta, and much more. All ready in 20 minutes.
Quicky & Easy • Make Ahead
Thai Butternut Soup
If you can’t find frozen pureed squash, you can cook this soup with 4 cups cubed butternut squash. Just add 5 extra minutes to the cooking time in step 2.
1 teaspoon canola oil
1 cup chopped onion
21/2 teaspoons red curry paste
11/2 teaspoons minced fresh garlic
1 teaspoon minced peeled fresh ginger
1 cup fat-free, lower-sodium chicken broth
2 teaspoons brown sugar
2 (12-ounce) packages frozen pureed butternut squash
1 (14-ounce) can light coconut milk
11/2 teaspoons fish sauce
1/4 teaspoon salt
1/2 cup chopped unsalted, dry-roasted peanuts
1/4 cup cilantro leaves
1 lime, cut into 8 wedges
1. Heat a medium saucepan over medium-high heat. Add oil; swirl to coat. Add onion; sauté 3 minutes. Add curry paste, garlic, and ginger; sauté
45 seconds, stirring constantly.
2. Add broth and next 5 ingredients; cover. Bring to a boil. Reduce heat, and simmer 5 minutes, stirring frequently. Place half of squash mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour mixture into a large bowl. Repeat procedure with remaining squash mixture. Spoon about 1 cup soup into each of 4 bowls; top with 2 tablespoons peanuts and 1 tablespoon cilantro. Serve with lime wedges. Serves 4
CALORIES 302; FAT 15.2g (sat 5.7g, mono 5.3g, poly 3.3g); PROTEIN 9.5g; CARB 40.7g; FIBER 4.9g; CHOL 0mg; IRON 2.7mg; SODIUM 591mg; CALC 81mg
Quick & Easy
Hoisin Flounder
1 (31/2-ounce) bag boil-in-bag brown rice
2 tablespoons hoisin sauce
1 tablespoon water
2 teaspoons lower-sodium soy sauce
11/2 teaspoons minced peeled fresh ginger
11/2 teaspoons dark sesame oil
1/2 teaspoon black pepper
3 tablespoons canola oil, divided
4 (6-ounce) flounder fillets
1/4 teaspoon kosher salt
1 cup diagonally sliced snow peas
2 green onions, thinly sliced
1 cup sliced shiitake mushroom caps
1. Prepare rice according to package.
2. Combine hoisin and next 5 ingredients in a bowl. Reserve 4 teaspoons.
3. Heat a nonstick skillet over medium-high heat. Add 1 tablespoon canola oil. Sprinkle fillets with salt. Add 2 fillets to pan; cook 4 minutes. Turn; brush each with 1 teaspoon hoisin mixture. Cook 2 minutes. Remove fish from pan. Repeat with 1 tablespoon canola oil, 2 fillets, and 2 teaspoons hoisin mixture.
4. Heat a skillet over high heat. Add 1 tablespoon canola oil. Add peas and onions; sauté 1 minute. Add mushrooms; sauté 2 minutes. Place 1/2 cup rice onto each of 4 plates. Top each with 1 fillet and 1/2 cup vegetables; drizzle with 1 teaspoon hoisin mixture. Serves 4
CALORIES 360; FAT 17.9g (sat 2g, mono 8.3g, poly 4.4g); PROTEIN 24.7g; CARB 25g; FIBER 2g; CHOL 77mg; IRON 1.2mg; SODIUM 462mg; CALC 52mg
Quick & Easy
Shrimp Linguine with Ricotta, Fennel, and Spinach
Fresh packaged noodles and quick-cooking shrimp make this a snap.
9 ounces fresh linguine
1 tablespoon olive oil
8 ounces medium shrimp, peeled and deveined
1 cup vertically sliced fennel bulb
1/2 cup thinly sliced shallots
2 garlic cloves, thinly sliced
1 (6-ounce) package fresh baby spinach
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
2 ounces grated fresh Parmesan cheese (about 1/2 cup)
1/4 cup part-skim ricotta cheese
1. Cook pasta according to package directions, omitting salt and fat. Drain in a colander over a bowl, reserving 1/2 cup cooking liquid.
2. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add shrimp, fennel, and shallots; sauté 3 minutes. Add garlic; sauté 30 seconds. Add spinach; cook 2 minutes or until spinach wilts.
3. Stir in rind and next 3 ingredients. Stir in reserved cooking liquid; cook 1 minute or until slightly thickened. Add pasta and Parmesan cheese; toss to coat. Top each serving with 1 tablespoon ricotta. Serves 4 (serving size: 1 cup)
CALORIES 377; FAT 10.6g (sat 4.1g, mono 4.6g, poly 0.9g); PROTEIN 23.9g; CARB 43.6g; FIBER 4.8g; CHOL 122mg; IRON 2mg; SODIUM 650mg; CALC 296mg
Quicky & Easy • Vegetarian
Beets with Shallot Vinaigrette
You can use red or golden beets.
11/2 pounds halved peeled beets
2 tablespoons sliced shallots
11/2 tablespoons red wine vinegar
1 tablespoon extra-virgin olive oil
1/2 teaspoon Dijon mustard
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1. Wrap beets in parchment paper. Microwave at HIGH until tender (about 7 minutes). Let stand 5 minutes. Cut into 1-inch pieces.
2. Combine shallots and remaining ingredients in a medium bowl; stir well with a whisk. Add beets; toss gently to coat. Serves 4 (serving size: about 2/3 cup)
CALORIES 110; FAT 3.7g (sat 0.5g, mono 2.5g, poly 0.5g); PROTEIN 2.9g; CARB 17.6g; FIBER 5g; CHOL 0mg; IRON 1.5mg; SODIUM 253mg; CALC 30mg
Variation 1: Blood Orange Salad
Prepare base recipe through step 1. Section 1 blood orange over a bowl; squeeze to juice. Place sections in a bowl. Add 2 tablespoons toasted walnut oil, 2 tablespoons minced shallots, 1/2 teaspoon Dijon mustard, 1/4 teaspoon pepper, and 1/8 teaspoon salt to juice; stir. Add beets, 2 cups greens, and orange sections; toss. Top with 1/3 cup chopped unsalted, dry-roasted pistachios and 2 tablespoons goat cheese. Serves 4 (serving size: about 3/4 cup)
CALORIES 229; FAT 12.3g (sat 1.7g); SODIUM 247mg
Variation 2: Couscous, Mint, and Almond
Prepare base recipe through step 1 with 1 pound beets. Bring 1/3 cup plus 2 tablespoons water to a boil. Add 1/3 cup couscous; cover. Remove from heat; let stand 5 minutes. Combine 2 tablespoons minced shallots, 2 tablespoons olive oil, 2 teaspoons fresh lemon juice, 1/2 teaspoon Dijon, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Add beets and couscous. Top with 1/4 cup sliced almonds and 3 tablespoons fresh mint leaves. Serves 4 (serving size: about 2/3 cup)
CALORIES 201; FAT 9.9g (sat 1.2g); SODIUM 254mg
Variation 3: Toasted Spices
Prepare base recipe through step 1. Heat a saucepan over medium-high heat. Add 2 tablespoons olive oil, 2 tablespoons minced shallots, 1 teaspoon brown mustard seeds, 1 teaspoon minced peeled fresh ginger, 1/2 teaspoon cumin seeds, and 1 diced carrot; cook 2 minutes. Add 1 tablespoon rice vinegar, 1/4 teaspoon black pepper, 1/8 teaspoon salt, and 1/8 teaspoon ground red pepper. Add beets. Sprinkle with 3 tablespoons fresh cilantro leaves. Serves 4 (serving size: about 2/3 cup)
CALORIES 147; FAT 7.3g (sat 1g); SODIUM 218mg
Kid Friendly • Quick & Easy • Vegetarian
Open-Faced Eggplant Sandwiches
Here’s the key to a speedy dinner: While the eggplant broils, toast your bread slices in a toaster oven.
1/2 cup lower-sodium marinara sauce
1/3 cup all-purpose flour
2 large eggs, lightly beaten
1 cup panko (Japanese breadcrumbs)
1 medium eggplant, cut crosswise into 8 (1/2-inch-thick) slices
1/4 teaspoon kosher salt
Cooking spray
4 (1-ounce) slices country wheat bread, toasted
12 large basil leaves
4 ounces fresh mozzarella cheese, shredded
1. Preheat broiler to high.
2. Place marinara in a microwave-safe measuring cup. Microwave at HIGH 2 minutes or until hot; keep warm.
3. Place flour in a shallow dish. Place eggs in another dish. Place panko in another. Sprinkle eggplant evenly with salt. Dredge both sides of eggplant slices in flour; dip in egg, and dredge in panko. Place breaded eggplant slices on a baking sheet coated with cooking spray. Broil eggplant 3 minutes on each side or until lightly browned. Transfer eggplant slices to a plate. Place bread slices on baking sheet; top each slice with 1 basil leaf. Place 1 eggplant slice over each leaf; top eggplant with 1 basil leaf and 1/2 ounce cheese. Top cheese with remaining slices of eggplant; finish with 1/2 ounce of cheese over each eggplant slice. Broil eggplant stacks 3 minutes or until cheese is lightly browned and bubbly. Spoon 2 tablespoons marinara over each serving.
Top with remaining basil leaves. Serves 4 (serving size: 1 sandwich)
CALORIES 326; FAT 11.6g (sat 5.5g, mono 2.8g, poly 0.8g); PROTEIN 14.3g; CARB 40.9g; FIBER 5.5g; CHOL 118mg; IRON 3.4mg; SODIUM 415mg; CALC 231mg
Kid Friendly • Quick & Easy • Make Ahead • Vegetarian
Homemade Pita Chips with Red Pepper Dip
2 (6-inch) whole-wheat pitas
Cooking spray
1/4 teaspoon salt, divided
1/4 teaspoon paprika
1 cup bottled roasted red bell pepper
1/4 cup Marcona almonds or dry-roasted almonds (about 11/4 ounces)
1 tablespoon extra-virgin olive oil
11/2 teaspoons red wine vinegar
1 teaspoon minced fresh garlic
1/2 teaspoon ground cumin
1/8 teaspoon ground red pepper
1/8 teaspoon freshly ground black pepper
1. Preheat oven to 400°.
2. Cut each pita into 16 wedges. Carefully peel apart each wedge to make 2 thinner wedges. Arrange wedges in a single layer on a baking sheet coated with cooking spray. Lightly coat wedges with cooking spray; sprinkle with 1/8 teaspoon salt and paprika. Bake at 400° for 6 minutes or until lightly browned and crisp.
3. While chips bake, place bell pepper and remaining ingredients in a blender; add 1/8 teaspoon salt. Blend until smooth. Serve with chips. Serves 8 (serving size: 8 chips and about 3 tablespoons dip)
CALORIES 82; FAT 3.9g (sat 0.4g, mono 2.6g, poly 0.7g); PROTEIN 2.5g; CARB 9.9g; FIBER 1.4g; CHOL 0mg; IRON 0.7mg; SODIUM 187mg; CALC 24mg
Kid Friendly • Quick & Easy • Vegetarian
Cheesy Penne with Broccoli
Any short pasta can be substituted here—rotini and farfalle are good choices.
8 ounces uncooked mini penne pasta
5 cups broccoli florets (about 1 medium head)
11/3 cups fat-free milk
2 tablespoons all-purpose flour
3 tablespoons grated fresh Parmesan cheese, divided
2 tablespoons 1/3-less-fat cream cheese
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon freshly grated nutmeg
2.5 ounces cheddar cheese, shredded (about 2/3 cup)
1. Cook pasta according to package directions, omitting salt and fat. During the last 3 minutes of cooking, add broccoli to pan; drain. Place pasta and broccoli in a large bowl.
2. Combine milk and flour in a saucepan over medium heat, stirring with a whisk until smooth. Cook 5 minutes or until slightly thickened; remove from heat. Add 2 tablespoons Parmesan and remaining ingredients, stirring with a whisk until smooth. Add cheese mixture to pasta mixture; toss. Sprinkle with 1 tablespoon Parmesan. Serves 4 (serving size: 11/3 cups)
CALORIES 381; FAT 9.8g (sat 5.6g, mono 2.4g, poly 0.5g); PROTEIN 20g; CARB 54.9g; FIBER 4.6g; CHOL 29mg; IRON 3mg; SODIUM 577mg; CALC 331mg
WHAT TO COOK RIGHT NOW
FROZEN VEGGIES
In most of the country, longing for spring happens well before spring actually comes along: Light, fresh, fast-cooking veggies are few and far between. But you can get a jump on the season with reliable freezer staples—artichokes and English peas—and turn out a delicious, spring-inspired dish.
Quick & Easy • Vegetarian
Artichoke and Pea Sauté
Hands-on: 12 min. Total: 12 min.
2 teaspoons canola oil
3 cups frozen, quartered artichoke hearts, thawed (about 12 ounces)
11/2 tablespoons butter
1/4 cup chopped shallots
1 cup frozen peas, thawed
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
2 tablespoons flat-leaf parsley leaves
1 tablespoon torn fresh mint
6 lemon wedges
1. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add artichokes; sauté 4 minutes, stirring occasionally. Remove artichokes from pan. Melt butter in pan. Add shallots; sauté 3 minutes or until shallots are tender and butter just begins to brown, stirring occasionally. Stir in artichokes, peas, salt, and pepper; sauté 30 seconds or until thoroughly heated. Remove from heat, and sprinkle with herbs. Serve with lemon wedges. Serves 6 (serving size: about 1/2 cup vegetable mixture and 1 lemon wedge)
CALORIES 90; FAT 5.2g (sat 2g, mono 1.7g, poly 0.6g); PROTEIN 2.8g; CARB 9.4g; FIBER 4.7g; CHOL 8mg; IRON 0.8mg; SODIUM 168mg; CALC 38mg
OOPS!
YOUR LASAGNA DRIES OUT
All that work, sad ending. How to keep things gooey.
What exactly happens when a baked dish of noodles, sauce, and gooey cheese comes out withered and pasty, with tough, brittle pasta edges? The problem lies in the layering method itself: If the filling doesn’t cover the noodles, lasagna dries out. With light lasagnas, which often contain less filling, it gets trickier.
Solution: Take the time to spread the sauce and filling evenly and all the way to the edges, especially on the top and bottom. Putting plenty of sauce (at least 1/4 cup) in the pan first will prevent sticking and, if you’re using no-boil noodles, help soften the pasta. If you seem to be running low on sauce, stretch it with about 1/2 cup unsalted chicken stock or wine (red for red sauce, white for béchamel). Spread another 1/4 cup sauce on top to keep the lasagna moist when you brown it under the broiler later. Be aware that no-boil noodles absorb more sauce, so if you use them, keep the pan covered with foil during baking to retain moisture. Even with conventional noodles, if the assembled lasagna looks like it might get dry as it bakes, minimize evaporation by covering it with foil for about two-thirds of the baking time.