NUTRITION MADE EASY

NAVIGATING THE MILE-LONG YOGURT AISLE

Sales are way up, and shelves are sagging with choices (Greek-style almond-milk yogurt?). But some are packed with fat. Here, a tour.

Grocery decoder

Artisinal

Small producers favor fewer preservatives, grass-fed milk. Prices are higher. Fat runs from none to lots: “Natural” doesn’t automatically mean low-fat. Some niche producers are playing up the rich, cream-on-top angle. Read your labels.

Nondairy

A hot category. Soy, almond, and coconut milks have less protein and require extra sugars to promote fermentation—as much as 16g. As with some dairy yogurts, plant-derived thickeners (starches, gums, etc.) are added to improve texture.

Greek

Big tang and thick texture kicked off the yogurt boom: Strained milk, with less water, has more protein and milk solids. Tangy doesn’t mean extra-light, though. We say 11g sat fat in one (6-ounce) version.

Budget

Bigger containers only seem expensive. Unless there’s a four-for-$5 deal on the small cups, you can get up to 32 ounces for the same price as three (6-ounce) containers. Bonus: They’re usually plain with no added sugars—or calories.

Kefir

Kefir is a more liquid and naturally effervescent dairy product that uses yeast in addition to bacteria for fermentation. It’s good for smoothies, and the extra probiotics—as many as 12 strains (versus the 2 required in yogurt)—aid in digestion.

What to look for

Protein: Keeps you full longer

Strained yogurts—like Greek and skyrs—require three to four times more milk to produce than regular, meaning 15g to 20g more protein per 6 ounces (equivalent to 3 ounces of meat!).

Healthy bacteria

The FDA requires at least two strains of bacteria in all yogurt, L. bulgaricus and S. thermophilus. Yogurt makers can add more. Look for the National Yogurt Association seal: It ensures 100 million cultures per gram (i.e., lots).

Low-fat, for a calcium boost

When fat is removed, calcium gets concentrated. Lower-fat yogurt contains more—30% of your recommended daily intake. Some calcium is lost in the straining process for Greek, but it’s still a great source at 20%.

Limited added sugar

Six ounces of plain yogurt have about 12g of naturally occurring sugars from the milk. Fruit and honey add more. Kid-centric yogurts come in cute 4-ounce containers, but some have more sugar (as much as 17g) than “adult” 6-ouncers.

More calories in the morning

If you’re eating yogurt as breakfast, you’ll need more oomph to keep you fueled until lunch—about 200 calories, but no more than 4g sat fat. Keep snacks less hefty—about half that.

A BIG BURST OF RADISHES

After a year of happy planting, weeding, and harvesting, we’re thrilled to present the first crop from the Cooking Light Garden: radishes. And not the plain old variety: These are spring’s first treats.

In the chilly early months of 2012, we decided to get serious about going totally fresh and very local—and start a garden. We wanted to plant a lot of varieties, reflecting the explosion of interest across the country in rare and heirloom vegetables. We sought out Mary Beth and David Shaddix, who have a picture-perfect kitchen garden and nursery, complete with hound and chickens, about 30 minutes from our Birmingham, Alabama, offices. On their counsel—they know what grows best through hot and humid summers, long springs, and occasional frosts—we selected a year’s worth of seeds. By early spring, the first thrilling harvest arrived in our Test Kitchen for recipe development. Each month, you’ll see the fruits (and vegetables) of our garden project labors. First up: peppery, beautiful, easy-to-grow radishes.

Quick & Easy • Vegetarian

Radish and Arugula Crostini with Brie

Hands-on: 10 min. Total: 10 min. The cheese will spread easily and taste better at room temperature.

16 (¹/₂-inch-thick) slices diagonally cut French bread baguette (6 ounces)

Cooking spray

1¹/₂ cups sliced radishes

1 tablespoon extra-virgin olive oil

1 tablespoon fresh lemon juice

¹/₄ teaspoon freshly ground black pepper

¹/₈ teaspoon salt

4 ounces Brie cheese (about ¹/₂ cup)

2 cups baby arugula leaves

1. Preheat oven to 400°.

2. Arrange bread slices on a baking sheet; coat with cooking spray. Bake at 400° for 5 minutes or until golden brown and toasted; cool.

3. Combine radishes and next 4 ingredients in a medium bowl, and toss to coat.

4. Spread each bread slice with about 2 teaspoons cheese; top with a single layer of arugula and a layer of radish slices. Serves 16 (serving size: 1 crostini)

CALORIES 87; FAT 4.1g (sat 1.9g, mono 1.7g, poly 0.3g); PROTEIN 3.8g; CARB 8.8g; FIBER 0.6g; CHOL 9mg; IRON 0.7mg; SODIUM 163mg; CALC 33mg

Quick & Easy • Vegetarian

Radish Salad with Goat Cheese

Hands-on: 10 min. Total: 10 min. To crumble the goat cheese, freeze for 10 minutes, and then flake with a fork.

4 teaspoons white wine vinegar

1 tablespoon extra-virgin olive oil

1 teaspoon honey

¹/₄ teaspoon salt

2 cups radishes, cut lengthwise into ¹/₄-inch wedges, with root and ¹/₂-inch stem left on

1 tablespoon chopped fresh oregano

4 cups fresh baby spinach

2 ounces goat cheese, crumbled (about ¹/₂ cup)

¹/₂ teaspoon freshly ground black pepper

1. Combine first 4 ingredients in a bowl, stirring well. Add radishes and oregano; toss to coat. Place 1 cup spinach on each of 4 plates. Using a slotted spoon, top each plate with ¹/₂ cup radishes. Sprinkle each serving with 2 tablespoons cheese and ¹/₈ teaspoon pepper. Drizzle remaining dressing evenly over salads. Serves 4

CALORIES 96; FAT 6.6g (sat 2.6g, mono 3.4g, poly 0.4g); PROTEIN 3.7g; CARB 6.4g; FIBER 2.1g; CHOL 7mg; IRON 1.3mg; SODIUM 259mg; CALC 58mg

Quick & Easy • Vegetarian

Radishes in Browned Butter and Lemon

Hands-on: 19 min. Total: 19 min.

3 cups radishes, halved lengthwise, with root and 1-inch stem left on

1 tablespoon butter

¹/₂ teaspoon grated lemon rind

2 teaspoons fresh lemon juice

¹/₄ teaspoon salt

1 cup torn radish leaves

¹/₄ teaspoon freshly ground black pepper

1. Bring a medium pot of water to a boil. Add radishes to pan; cook 4 minutes or until crisp-tender. Drain.

2. Melt butter in a medium skillet over medium-high heat. Add radishes to pan; sauté 3 minutes or until butter is browned and fragrant. Add rind, juice, and salt; cook 1 minute, stirring occasionally. Remove pan from heat; stir in radish leaves and pepper. Serves 4 (serving size: ³/₄ cup)

CALORIES 42; FAT 3g (sat 1.9g, mono 0.8g, poly 0.2g); PROTEIN 0.8g; CARB 3.5g; FIBER 1.5g; CHOL 8mg; IRON 0.4mg; SODIUM 208mg; CALC 32mg

STORAGE TIPS

When you bring radishes home from the garden or market, chop off the greens—they’ll pull moisture from the root. (The greens can be used raw or cooked.) After rinsing and scrubbing, store the roots in a produce bag in your crisper for up to a week. If they become spongy, crisp them up by placing them in a bowl of ice water for up to an hour.

BUDGET COOKING

FEED 4 FOR LESS THAN $10

Kid Friendly • Quick & Easy

Quick BBQ Sandwiches with Slaw

$1.60/serving; $6.40 total

Hands-on: 30 min. Total: 30 min. Serve these sandwiches with smoky grilled corn: Brush 4 ears shucked corn with olive oil, and then grill for 8 minutes. Sprinkle with 1 teaspoon smoked paprika. Serve with lime wedges.

¹/₂ cup unsalted ketchup

3 tablespoons cider vinegar

1 tablespoon lower-sodium soy sauce

2 teaspoons Dijon mustard

³/₄ teaspoon freshly ground black pepper

¹/₂ teaspoon onion powder

¹/₄ teaspoon garlic powder

¹/₈ teaspoon ground ginger

1 (1-pound) pork tenderloin, trimmed and halved lengthwise

Cooking spray

4 (1¹/₂-ounce) hamburger buns

1¹/₂ cups shredded cabbage

¹/₂ cup shredded carrot

3 thinly sliced green onions

2 teaspoons sugar

¹/₂ teaspoon kosher salt

1. Preheat grill to high heat.

2. Combine first 8 ingredients in a bowl, stirring well with a whisk. Reserve ¹/₄ cup ketchup mixture; set aside. Add pork to remaining ketchup mixture; turn to coat pork. Place pork on grill rack coated with cooking spray; cover and grill 5 minutes. Turn pork over; grill 6 minutes or until a thermometer inserted in thickest portion registers 150°. Remove pork from grill; let stand 5 minutes. Cut pork diagonally across the grain into thin slices.

3. Arrange buns, cut sides down, in a single layer on grill rack coated with cooking spray; grill 2 minutes or until golden brown and toasted.

4. While pork grills, combine cabbage and remaining ingredients in a medium bowl; toss. Let stand 10 minutes; drain. Place one bottom bun half on each of 4 plates; divide sliced pork evenly among buns. Top each serving with 1 tablespoon reserved sauce and about ¹/₂ cup slaw. Place top halves of buns on sandwiches. Serves 4 (serving size: 1 sandwich)

CALORIES 296; FAT 4.3g (sat 1.2g, mono 1.3g, poly 1.1g); PROTEIN 29g; CARB 34.7g; FIBER 2.4g; CHOL 74mg; IRON 3.1mg; SODIUM 695mg; CALC 105mg

Quick & Easy

Buffalo Chicken Salad

$1.97/serving; $7.88 total

Hands-on: 40 min. Total: 40 min.

1¹/₄ cups all-purpose flour

¹/₂ cup 2% reduced-fat milk

1 large egg, lightly beaten

1 pound skinless, boneless chicken breast, cut into 12 strips

³/₈ teaspoon kosher salt

2 tablespoons canola oil

¹/₄ cup hot sauce

5 teaspoons butter, melted

6 cups torn romaine lettuce

³/₄ cup matchstick-cut carrot

¹/₂ cup thinly diagonally sliced celery

3 tablespoons low-fat buttermilk

2 tablespoons canola mayonnaise

¹/₂ ounce blue cheese, crumbled (about 2 tablespoons)

1. Place flour in a shallow dish. Combine milk and egg in a shallow dish, stirring well. Sprinkle chicken evenly with salt. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Dredge chicken in flour; dip in egg mixture. Dredge in flour again, shaking off excess. Add chicken to pan; sauté 3 minutes on each side or until done. Remove chicken from pan using a slotted spoon; drain on paper towels. Combine hot sauce and butter in a medium bowl, stirring with a whisk. Add chicken to hot sauce mixture, tossing to coat evenly. Cut chicken into slices.

2. Combine lettuce, carrot, and celery in a large bowl. Combine buttermilk and remaining ingredients, stirring well. Arrange about 1¹/₂ cups salad on each of 4 plates; divide chicken strips among salads. Drizzle dressing evenly over salads. Serves 4

CALORIES 438; FAT 22.7g (sat 6g, mono 10.1g, poly 4.5g); PROTEIN 26.8g; CARB 31g; FIBER 3.2g; CHOL 102mg; IRON 2.9mg; SODIUM 584mg; CALC 120mg

Quick & Easy • Vegetarian

Fettuccine with Edamame, Mint, and Pecorino

$1.57/serving; $6.28 total

Hands-on: 27 min. Total: 27 min.

8 ounces uncooked fettuccine

2 tablespoons extra-virgin olive oil

2 medium onions, halved vertically and thinly sliced

5 garlic cloves, thinly sliced

2 cups frozen shelled edamame (green soybeans)

1 cup frozen peas

1 tablespoon grated lemon rind

2 tablespoons fresh lemon juice

1 tablespoon unsalted butter

6 tablespoons grated fresh pecorino Romano cheese

3 tablespoons chopped fresh mint

¹/₄ teaspoon salt

¹/₄ teaspoon freshly ground black pepper

1. Cook pasta according to package directions, omitting salt and fat. Drain in a colander over a bowl, reserving ²/₃ cup cooking liquid.

2. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add onion; cook 9 minutes or until lightly browned, stirring occasionally. Stir in garlic; cook 2 minutes or until garlic is lightly browned, stirring occasionally. Stir in edamame and peas; cook 2 minutes or until thoroughly heated. Add pasta, rind, juice, and butter; stir until butter melts. Remove pan from heat; stir in pecorino Romano cheese, mint, salt, and pepper. Stir in reserved ²/₃ cup cooking liquid. Serve immediately. Serves 4 (serving size: 1³/₄ cups)

CALORIES 443; FAT 15.7g (sat 4.5g, mono 5.7g, poly 0.9g); PROTEIN 18g; CARB 59.3g; FIBER 7.5g; CHOL 15mg; IRON 3.9mg; SODIUM 329mg; CALC 151mg

WHAT TO COOK RIGHT NOW

A GORGEOUS SALAD

Jazz up basic fresh veggies with a shave and a lemony dressing. Shaving carrots and zucchini into thin ribbons with a simple peeler or, if you have one, a mandoline transforms ho-hum texture and turns the plate into a bright gift of color. Fresh mint adds fragrance, and the dressing ties it all together with a zing.

Quick & Easy • Vegetarian

Shaved Carrot and Zucchini Salad

Hands-on: 10 min. Total: 10 min. Use a mandoline or Y-shaped vegetable peeler to make veggie shavings. This salad comes together in a flash.

2 tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice

1 teaspoon Dijon mustard

¹/₄ teaspoon sugar

2 cups thinly shaved carrot

2 cups thinly shaved zucchini

¹/₄ cup thinly sliced red onion

¹/₄ cup loosely packed fresh flat-leaf parsley

2 tablespoons torn mint leaves

¹/₄ teaspoon kosher salt

¹/₄ teaspoon freshly ground black pepper

1. Combine first 4 ingredients in a medium bowl, stirring well with a whisk. Add carrot, zucchini, and onion; toss. Sprinkle with herbs, salt, and pepper; toss. Serves 6 (serving size: ²/₃ cup)

CALORIES 68; FAT 4.8g (sat 0.7g, mono 3.3g, poly 0.6g); PROTEIN 1g; CARB 6.2g; FIBER 1.6g; CHOL 0mg; IRON 0.5mg; SODIUM 131mg; CALC 25mg

RECIPE MAKEOVER

NOT-SO-DEVILISH EGGS

Quick pickled onions, creamy Greek yogurt, and fewer yolks make these stuffed eggs more heavenly.

Lord, they do like their deviled eggs down South: a luxe, creamy concoction of mayo, pickles, and mashed yolk piled into a perfect egg-white boat. And, of course, this snack is also favored on Easter and Passover tables, and then bound to pop up at any good backyard summer feast. Only problem: At 150 calories of yum a pop, they’re an indulgence, and they tend to be served in large numbers. Our challenge was clear.

First, because this is our fast-recipe issue, we wanted a start-to-finish time of less than 40 minutes. Peeling hard-cooked eggs can be the peskiest task, especially if they’re farm-fresh. Our quick trick: Steam them. The result is perfectly cooked eggs with shells that slide right off. For the filling, Greek-style yogurt and canola mayo make a lighter, but no less creamy, stand-in for heavy mayo. We discard two of the yolks to shave a bit of fat, and bump up flavor with quick-pickled red onions, ready-made in the microwave and healthier than sodium-packed relish. Zesty Dijon and a few splashes of Sriracha add a devilish kick. With 50% fewer calories than the original, you can eat more than one …

Make Ahead • Quick & Easy • Vegetarian

Deviled Eggs with Pickled Onions

Hands-on: 20 min. Total: 35 min.

8 large eggs

¹/₄ cup water

¹/₄ cup cider vinegar

1 tablespoon sugar

¹/₄ cup finely chopped red onion

2 tablespoons plain 2% reduced-fat Greek yogurt

2 tablespoons canola mayonnaise

2 teaspoons Dijon mustard

¹/₂ teaspoon Sriracha (hot chile sauce, such as Huy Fong) or hot pepper sauce (such as Tabasco)

¹/₄ teaspoon freshly ground black pepper

¹/₈ teaspoon kosher salt

2 tablespoons finely chopped fresh chives

1. Add water to a large saucepan to a depth of 1 inch; set a large vegetable steamer in pan. Add eggs to steamer. Bring water to a boil over medium-high heat. Steam eggs, covered, 16 minutes. Remove from heat. Place eggs in a large ice water–filled bowl for 3 minutes.

2. While eggs steam, combine ¹/₄ cup water, vinegar, and sugar in a medium microwave-safe bowl; microwave at HIGH 2 minutes or until boiling. Stir in onion. Let stand at room temperature 15 minutes. Drain.

3. Combine yogurt, mayonnaise, mustard, Sriracha, pepper, and salt in a medium bowl, stirring well to combine.

4. Peel eggs; discard shells. Slice eggs in half lengthwise. Add 6 yolks to yogurt mixture; reserve remaining yolks for another use. Mash with a fork until very smooth. Stir in 2 tablespoons red onion. Spoon mixture into egg white halves (about 1 tablespoon in each half). Garnish egg halves with remaining red onion and chives. Serves 8 (serving size: 2 egg halves)

CALORIES 76; FAT 4.8g (sat 1.2g, mono 2g, poly 1.1g); PROTEIN 6g; CARB 1.6g; FIBER 0.1g; CHOL 140mg; IRON 0.7mg; SODIUM 157mg; CALC 26mg

CLASSIC	MAKEOVER
150 calories per serving	76 calories per serving
12 grams total fat	4.8 grams total fat
372 miligrams sodium	157 miligrams sodium

HOW TO MAKE A BAD EGG GOOD

FEWER EGG YOLKS
The yolk is the source of fat in eggs. It’s not much, but it adds up when mixed with other fats, like mayo. We discard two, saving 14 calories and 1g fat per serving.

2% GREEK YOGURT
Equal parts yogurt and heart-healthy canola mayonnaise lighten the filling, saving 53 calories and 6g fat per serving over heavy mayonnaise.

QUICK HOMEMADE PICKLED ONIONS
These zesty onions, made easy in the microwave, replace traditional sweet pickle relish to save 40mg sodium per serving.

MASTER CLASS

TODAY’S LESSON: SEAFOOD CAKES

Fantastic cakes start with the freshest seafood you can find: This isn’t a way to hide bland or watery crab or shrimp. In the best cakes, the sweet, clean flavor of the seafood shines. The binder plays a big role. Breadcrumbs and egg should bind the seafood lumps in a nice patty that holds its shape and crisps nicely. Too much binder yields those dry, dense cakes we’ve all encountered. Too little, and everything falls apart in the pan. Here we’ve nailed the filler-to-seafood ratio and perfected a shaping method. These cakes are so tasty, they don’t even need sauce: A simple squeeze of lemon or lime does the trick.

Kid Friendly • Quick & Easy • Make Ahead

Classic Crab Cakes

Hands-on: 24 min. Total: 24 min.

²/₃ cup panko (Japanese breadcrumbs), divided

1 tablespoon minced fresh flat-leaf parsley

2 tablespoons finely chopped green onions

2 tablespoons canola mayonnaise

1 teaspoon fresh lemon juice

1 teaspoon Dijon mustard

¹/₂ teaspoon Old Bay seasoning

¹/₂ teaspoon Worcestershire sauce

¹/₈ teaspoon kosher salt

¹/₈ teaspoon ground red pepper

1 large egg, lightly beaten

8 ounces lump crabmeat, shell pieces removed

1 tablespoon olive oil

1 lemon, quartered

1. Combine ¹/₃ cup panko and next 10 ingredients in a large bowl, stirring well. Add crab; stir gently just until combined. Place ¹/₃ cup panko in a shallow dish. Using wet hands, shape crab mixture into 4 equal balls. Coat balls in panko. Gently flatten balls to form 4 (4-inch) patties.

2. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add patties; cook 3 minutes on each side or until golden. Serve with lemon wedges. Serves 4 (serving size: 1 crab cake and 1 lemon wedge)

CALORIES 181; FAT 7.8g (sat 0.9g, mono 4.2g, poly 1.4g); PROTEIN 16.3g; CARB 8.8g; FIBER 1g; CHOL 107mg; IRON 0.9mg; SODIUM 482mg; CALC 70mg

Kid Friendly • Quick & Easy • Make Ahead

Variation: Salmon Cakes 

Prepare Classic Crab Cakes recipe, substituting 8 ounces cooked, flaked salmon for the crab. Serves 4 (serving size: 1 salmon cake and 1 lemon wedge)

CALORIES 210; FAT 11g (sat 1.4g); SODIUM 307mg

3 STEPS

MIX GENTLY
Combine all ingredients except seafood. Then add seafood, and stir gently just until it’s incorporated.

SHAPE THE CAKES
Wet hands with cold water and work quickly to keep the seafood mixture from sticking as you form the balls.

COAT FOR CRUNCH
Spread breading in a shallow dish, and roll each ball in the mixture; flatten balls into cakes. You can do this up to a day ahead.

Quick & Easy • Make Ahead

Thai Shrimp Cakes

Hands-on: 23 min. Total: 23 min.

²/₃ cup panko (Japanese breadcrumbs), divided

¹/₄ cup minced unsweetened dried coconut, divided

2 tablespoons minced green onions

2 tablespoons finely chopped fresh cilantro

2 teaspoons fish sauce

2 teaspoons Sriracha (hot chile sauce)

1¹/₂ teaspoons grated peeled fresh ginger

1 teaspoon fresh lime juice

1 large egg, lightly beaten

1 garlic clove, minced

8 ounces peeled and deveined shrimp, chopped

1 tablespoon olive oil

1 lime, quartered

1. Combine ¹/₃ cup panko, 2 tablespoons coconut, and next 8 ingredients in a large bowl. Add shrimp; stir just until combined. Using wet hands, shape mixture into 4 equal balls. Combine panko and coconut in a shallow dish. Coat balls in panko mixture; press to form 4 (4-inch) patties.

2. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add patties; cook 4 minutes on each side or until desired degree of doneness. Serve with lime. Serves 4 (serving size: 1 shrimp cake and 1 lime wedge)

CALORIES 165; FAT 8.7g (sat 3.8g, mono 3.1g, poly 0.7g); PROTEIN 11.2g; CARB 10.3g; FIBER 1.3g; CHOL 118mg; IRON 0.6mg; SODIUM 374mg; CALC 44mg

GLOBAL PANTRY

COCONUT MILK

By Naomi Duguid

In my house, coconut milk most often goes into Thai curries. If you have some left over after making such a dish, transfer it to a glass jar, seal, and keep in the refrigerator for up to three days. I’ve found that it’s a good substitute for yogurt or cream—great if you’re cooking for someone who is lactose intolerant or vegan. It works beautifully in creamy soups such as the one here. I also add some to lean ground beef when making sliders (along with toasted ground cumin and coriander seeds). Similarly, my go-to skillet cake recipe calls for 1 cup yogurt, but I find that an equal volume of coconut milk plus a tablespoon or two of lime juice gives equally good results.

Kid Friendly • Quick & Easy • Make Ahead • Vegetarian

Butternut Soup with Coconut Milk

Hands-on: 10 min. Total: 29 min. Serve this full-flavored soup as a first course, or as a smooth vegetable stew over rice with a side of cooked greens. You can use light coconut milk instead of full-fat, if you prefer, for a soup with less body (and only 1g saturated fat per serving).

1 tablespoon olive oil

¹/₂ cup thinly sliced shallots

1 tablespoon minced garlic

1 tablespoon minced peeled fresh ginger

2 cups water

¹/₂ cup canned coconut milk

1 teaspoon salt

¹/₄ teaspoon ground red pepper

2 (12-ounce) packages fresh cubed butternut squash

1 tablespoon fresh lime juice

Ground red pepper (optional)

Cilantro leaves (optional)

1. Heat a large heavy saucepan over medium-high heat. Add oil to pan; swirl to coat. Add shallots; sauté 3 minutes or until softened, stirring occasionally. Add garlic and ginger; sauté 1 minute. Add 2 cups water, coconut milk, salt, red pepper, and squash; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until squash is tender, stirring occasionally.

2. Place 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. Stir in juice. Garnish with additional pepper and cilantro leaves, if desired. Serves 8 (serving size: about ²/₃ cup)

CALORIES 86; FAT 4.1g (sat 2.5g, mono 1.2g, poly 0.2g); PROTEIN 1.5g; CARB 12.7g; FIBER 2g; CHOL 0mg; IRON 0.8mg; SODIUM 304mg; CALC 47mg

FLAVOR BOOSTERS

8 GREAT BREADSTICKS

If you have leftover pizza or bread dough, put it to delicious use. Start with 4 ounces dough. Roll into an 8 x 4–inch rectangle, and proceed.

Parm & Pepper

Cook 2 teaspoons olive oil and 2 crushed garlic cloves in a skillet over low heat 5 minutes. Discard garlic. Brush oil over dough; sprinkle with ¹/₄ cup grated Parmigiano-Reggiano cheese and ¹/₄ teaspoon black pepper. Cut dough into 4 (4 x 2–inch) rectangles. Arrange on a baking sheet coated with cooking spray. Bake at 425° for 10 minutes. Serves 4 (serving size: 1 breadstick)

CALORIES 116; FAT 4.3g (sat 1.2g); SODIUM 198mg

Spicy-Sweet Five-Spice

Brush dough with 1 teaspoon melted butter. Combine ¹/₄ teaspoon sugar, ¹/₈ teaspoon five-spice powder, a dash of kosher salt, and a dash of ground red pepper. Cut dough into 8 (8 x ¹/₂–inch) strips. Arrange dough on a baking sheet coated with cooking spray; bake at 425° for 10 minutes or until golden. Serves 4 (serving size: 2 breadsticks)

CALORIES 81; FAT 1.5g (sat 0.6g); SODIUM 160mg

Chocolate–Sea Salt

Cut dough into 8 (8 x ¹/₂–inch) strips. Arrange dough on a baking sheet coated with cooking spray. Bake at 425° for 8 minutes. Place 1 ounce chopped semisweet chocolate in a zip-top plastic bag; microwave at HIGH 1 minute. Snip a tiny hole in 1 corner of bag; drizzle chocolate over breadsticks. Sprinkle with ¹/₈ teaspoon fine sea salt; let stand until set. Serves 4 (serving size: 2 breadsticks)

CALORIES 105; FAT 2.6g (sat 1.3g); SODIUM 192mg

Honey-Almond

Cut dough into 8 (8 x ¹/₂–inch) strips. Arrange dough on a baking sheet lined with parchment paper. Bake at 425° for 8 minutes. Combine 1 tablespoon honey and 1 teaspoon melted butter; brush over hot breadsticks. Place ¹/₄ cup toasted sliced almonds in a shallow dish, and roll breadsticks in almonds. Serves 4 (serving size: 2 breadsticks)

CALORIES 128; FAT 4.3g (sat 0.8g); SODIUM 130mg

Pesto

Cut dough into 4 (8 x 1–inch) strips; twist each strip. Arrange dough on a baking sheet coated with cooking spray. Bake at 425° for 11 minutes. Combine 1 tablespoon melted butter, 1¹/₂ tablespoons thinly sliced fresh basil, and 4 minced garlic cloves. Brush butter mixture over breadsticks. Serves 4 (serving size: 1 breadstick)

CALORIES 102; FAT 3.6g (sat 1.8g); SODIUM 147mg

Caraway

Brush dough with 1 lightly beaten egg; sprinkle with 1¹/₂ teaspoons caraway seeds and ¹/₈ teaspoon kosher salt. Cut dough into 4 (8 x 1–inch) strips; arrange strips on a baking sheet coated with cooking spray. Bake at 425° for 10 minutes or until golden. Serves 4 (serving size: 1 breadstick)

CALORIES 93; FAT 2g (sat 0.4g); SODIUM 199mg

Herbed

Sprinkle 1 tablespoon chopped fresh oregano and 1 tablespoon chopped fresh thyme over dough. Fold dough over twice; knead 4 times. Roll into an 8 x 4–inch rectangle. Cut into 4 (4 x 2–inch) rectangles; twist. Arrange on a baking sheet coated with cooking spray. Bake at 425° for 10 minutes. Brush with 1 teaspoon olive oil; sprinkle with ¹/₈ teaspoon each kosher salt and black pepper. Serves 4 (serving size: 1 breadstick)

CALORIES 84; FAT 1.8g (sat 0.2g); SODIUM 182mg

Orange-Honey

Combine 2 tablespoons honey, 1 teaspoon melted butter, and ¹/₂ teaspoon grated orange rind in a small bowl; brush honey mixture over dough. Starting at short end, roll up dough, jelly-roll fashion. Cut roll crosswise into 4 equal rounds. Arrange rounds on a baking sheet coated with cooking spray, and bake at 425° for 11 minutes. Serves 4 (serving size: 1 breadstick)

CALORIES 112; FAT 1.5g (sat 0.6g); SODIUM 130mg

EVERYDAY VEGETARIAN

MEATLESS MONDAYS

Quick & Easy • Vegetarian

Golden Beet Pasta with Basil-Almond Pesto

Hands-on: 29 min. Total: 29 min. This bright, earthy springtime dish uses the entire beet—stems, leaves, and all.

8 ounces uncooked whole-wheat penne (tube-shaped pasta)

2 (8-ounce) golden beets with greens

2 tablespoons extra-virgin olive oil, divided

³/₄ cup water, divided

¹/₃ cup organic vegetable broth

¹/₂ teaspoon kosher salt

¹/₂ teaspoon freshly ground black pepper

2 cups loosely packed basil leaves

¹/₄ cup dry-roasted unsalted almonds

3 garlic cloves, chopped

2 ounces fresh Parmigiano-Reggiano cheese, grated (about ¹/₂ cup)

1 tablespoon fresh lemon juice

1. Cook pasta according to package directions, omitting salt and fat. Drain.

2. Remove greens and stems from beets; rinse and drain. Coarsely chop greens and stems to measure 4 cups. Peel beets, cut in half vertically, and cut into ¹/₈-inch slices.

3. Heat a large skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add beets; sauté 3 minutes. Add beet greens and stems, ¹/₂ cup water, broth, salt, and pepper; cover. Reduce heat to medium; simmer 8 minutes or until beets are tender.

4. Combine 1 tablespoon oil, basil, almonds, and garlic in a food processor; process until smooth. Add cheese and ¹/₄ cup water; process until blended. Add pasta, pesto, and lemon juice to beet mixture; toss to combine. Serves 4 (serving size: 1¹/₂ cups)

CALORIES 419; FAT 16g (sat 3.1g, mono 8.6g, poly 2.1g); PROTEIN 15.7g; CARB 55.7g; FIBER 10g; CHOL 9mg; IRON 4.2mg; SODIUM 596mg; CALC 254mg

OOPS!
YOUR PORK IS DRY AND GRAY

Here’s how to heed the new safe-temperature rules.

The USDA rules about pork changed more than two years ago—the safe internal temperature dropped from 160° to 145°—which makes all the difference in getting juicy results from a lean, go-to cut like tenderloin. But fess up: It’s taken a little psychological adjustment to serve pork that’s gently pink. There’s still a slight inclination to let it cook just a little longer, a hesitation that can shoot fast-cooking cuts past the right temperature before you know it.

Solution: Insert a thermometer into the thickest portion of the tenderloin after the minimum cook time recommended by the recipe. Even better, insert a remote-probe thermometer at the beginning of cooking. Watch for 140° to 145°, and then remove the pork from the oven. If it reaches the desired temperature in the oven, it will overcook as it rests. Check once more before cutting, and then carve.