MAY
MICROWAVE MAGIC
In most kitchens, the microwave is a reheater and a defroster. But there are ways to coax out delicious flavors and textures that you’d swear came from an old-fashioned, slow-cook oven.
We had a thousand-watt mission to demonstrate that cooks who use microwave ovens only to reheat coffee or to thaw and heat frozen foods are missing a fundamental point: The microwave can actually cook food. By “cook” we mean deliver crisp textures and complex flavors associated with the dry heat of the much slower regular oven. We wanted a quick, moist meat loaf, for example, or a genuinely creamy risotto that takes half the stovetop time and requires half the amount of stirring. Some of our early experiments wandered the zone between disappointment and disaster.
If there is a way to nuke whole chicken pieces to an appetizing color and consistency—neither pallid nor rubbery—we didn’t find it. Microwave steak? Just … don’t. But we did cook delectable fish in a gorgeous dish that pops with color and bursts with flavor. We produced a supremely juicy meat loaf. We even found ways to deliver big, surprising crunch: fat-free, supercrisp veggie chips for a great snack, and the simplest almond brittle—with a fabulous light texture—for a sweet ending to a meal.
Kid Friendly • Make Ahead
Almond Brittle
Hands-on: 15 min. Total: 45 min. Substitute pecans, walnuts, peanuts, or pine nuts for almonds, if you prefer.
1 cup sugar
1/2 cup light-colored corn syrup
3/4 cup coarsely chopped almonds, toasted
1 tablespoon butter
1/2 teaspoon vanilla extract
1/8 teaspoon salt
1 teaspoon baking soda
1. Line a jelly-roll pan with parchment paper. Combine sugar and syrup in a 2-quart glass bowl. Microwave at HIGH 3 minutes (sugar mixture will be clear and bubbly). Stir in almonds. Microwave at HIGH 3 minutes or until mixture is a light caramel color, stirring every minute. Stir in butter, vanilla, and salt. Microwave at HIGH 11/2 minutes or until mixture is the color of peanut butter. Add baking soda, and stir until texture is foamy. Quickly pour mixture onto prepared pan. Spread to 1/4-inch thickness. Let stand 30 minutes. Break brittle into pieces, and store in an airtight container for up to a week. Serves 13
CALORIES 142; FAT 4g (sat 0.8g, mono 2.2g, poly 0.8g); PROTEIN 1.3g; CARB 27.3g; FIBER 0.8g; CHOL 2mg; IRON 0.2mg; SODIUM 136mg; CALC 19mg
Quick & Easy
Cod with Fennel and Orange
Hands-on: 4 min. Total: 11 min. This entrée cooks in 7 minutes, with very little cleanup. The bags we used (Ziploc) are dioxin-free and food-safe in the microwave.
2 (6-ounce) cod fillets
1/2 teaspoon kosher salt
1 cup thinly sliced fennel bulb
2 tablespoons dry white wine
1 teaspoon unsalted butter
1/4 teaspoon crushed red pepper
4 thyme sprigs
4 orange rind strips
2 garlic cloves, thinly sliced
1/3 cup orange sections
2 teaspoons finely chopped fennel fronds
1 teaspoon extra-virgin olive oil
1. Sprinkle fish evenly with salt; place 1 fillet in each of 2 quart-sized microwavable zip-top plastic bags. Divide fennel and next 6 ingredients evenly between the 2 bags. Gently press out as much air as possible from bags; seal tightly.
2. Place bags on a microwave-safe plate. Microwave at POWER LEVEL 7 for 5 minutes or until desired degree of doneness. Cool 2 minutes. Remove fish and vegetable mixture from each bag onto each of 2 plates. Top fillets evenly with orange sections and fennel fronds; drizzle with oil. Serves 2 (serving size: 1 fish fillet and about ½ cup fennel mixture)
CALORIES 222; FAT 5.5g (sat 1.8g, mono 2.3g, poly 0.8g); PROTEIN 31.4g; CARB 8.4g; FIBER 2.3g; CHOL 78mg; IRON 1.2mg; SODIUM 596mg; CALC 71mg
Kid Friendly • Quick & Easy
Asparagus and Lemon Risotto
Hands-on: 15 min. Total: 32 min. This risotto is not covered while it microwaves. Be sure you use at least a 2-quart bowl to allow plenty of room for the liquid to boil.
3/4 cup chopped onion
2 tablespoons butter
1 tablespoon olive oil
2 garlic cloves, minced
1 cup uncooked Arborio rice or other medium-grain rice
3 cups unsalted chicken stock
1/3 cup dry white wine
1 pound asparagus, trimmed and cut into 1/2-inch pieces
1/2 teaspoon grated lemon rind
11/2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
11/2 ounces shaved Parmigiano-Reggiano cheese (1/3 cup), divided
1. Combine first 4 ingredients in a 2-quart microwave-safe glass bowl. Microwave at HIGH 3 minutes. Stir in rice; microwave at HIGH 3 minutes. Stir in stock and wine; microwave at HIGH 16 minutes, stirring for 30 seconds every 4 minutes. Add asparagus; microwave at HIGH 2 minutes. Stir in rind, juice, salt, pepper, and half of cheese. Top with remaining cheese. Serves 4 (serving size: 1 cup)
CALORIES 349; FAT 11.7g (sat 5.3g, mono 4.5g, poly 0.7g); PROTEIN 13.4g; CARB 47.6g; FIBER 4.9g; CHOL 21mg; IRON 3.1mg; SODIUM 550mg; CALC 130mg
Kid Friendly • Quick & Easy • Make Ahead • Vegetarian
Microwave Sweet Potato Chips
Hands-on: 5 min. Total: 15 min. You’ll need a mandoline to slice the potato thin enough to crisp.
Cooking spray
1 (14-ounce) sweet potato, very thinly sliced, divided
1 teaspoon finely chopped fresh rosemary, divided
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
1. Cut a circle of parchment paper to fit a microwave-safe plate; coat parchment lightly with cooking spray. Arrange one-fourth of potato slices in a single layer on parchment. Sprinkle evenly with 1/4 teaspoon rosemary, 1/8 teaspoon salt, and dash of pepper. Microwave at POWER LEVEL 9 for 4 minutes. Check for crispness. Continue to cook at 30-second intervals until done. Repeat procedure with remaining potato, rosemary, salt, and pepper. Serves 8 (serving size: ½ cup)
CALORIES 43; FAT 0.1g (sat 0g, mono 0.1g, poly 0g); PROTEIN 0.8g; CARB 10.1g; FIBER 1.5g; CHOL 0mg; IRON 0.3mg; SODIUM 175mg; CALC 15mg
Kid Friendly • Quick & Easy
Everyday Meat Loaf
Hands-on: 13 min. Total: 21 min. The meat loaf cooks in the microwave for just 8 minutes, a fraction of the time it takes for traditionally baked meat loaf. Broiling the cheese on top of the cooked meat loaf lends the dish a pleasing, oven-baked look.
1/3 cup reduced-sodium marinara sauce
1/3 cup panko (Japanese breadcrumbs)
2 tablespoons grated onion
1 teaspoon chopped fresh thyme
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 pound ground sirloin
1 large egg
Cooking spray
2 ounces part-skim mozzarella cheese, shredded (about 1/2 cup)
1. Combine first 8 ingredients in a large bowl; stir gently to combine. Spread beef mixture evenly in a 91/2-inch microwave-safe loaf dish coated with cooking spray; do not pack beef mixture into dish. Loosely cover with a paper towel. Microwave at HIGH 8 minutes.
2. Preheat broiler.
3. Sprinkle meat loaf with cheese; broil 3 minutes or until browned. Serves 4
CALORIES 232; FAT 10.2g (sat 3.9g, mono 3.2g, poly 0.8g); PROTEIN 28.5g; CARB 7.2g; FIBER 0.9g; CHOL 114mg; IRON 2.1mg; SODIUM 492mg; CALC 114mg
TOTALLY TACOS!
A 10-recipe gallop deep into taco territory, including classic combos and some fun, new ideas for great, easy hand food.
Tacos rival burgers for sheer fun packaging. First there’s the wrap. Corn and flour tortillas are very different characters: A fresh corn tortilla is full of heady masa aroma and a pleasantly springy texture, while the best flour tortillas are soft but chewy. Then come the fillings. Almost anything goes, including eggs, Mexican sausage, spicy shrimp, beer-braised chicken, crunchy pan-fried tofu, and even ice cream. It’s all fun and healthy, and it’s all right here.
Kid Friendly • Freezable
Chocolate Tacos with Ice Cream and Peanuts
Hands-on: 40 min. Total: 1 hr. 10 min. When shaping the shells, balance the wooden spoons between objects that are about 6 inches apart. Allow plenty of room so you can work quickly.
1/2 cup powdered sugar
1.1 ounces all-purpose flour (about 1/4 cup)
3 tablespoons unsweetened cocoa
1 teaspoon cornstarch
1/4 teaspoon salt
3 tablespoons egg whites
1 teaspoon 2% reduced-fat milk
1/4 teaspoon vanilla extract
Cooking spray
1/2 cup semisweet chocolate chips
1 teaspoon canola oil
1/2 cup finely chopped unsalted, dry-roasted peanuts, divided
22/3 cups vanilla low-fat ice cream
1. Preheat oven to 400°.
2. Combine first 5 ingredients, stirring well. Stir in egg whites, milk, and vanilla.
3. Coat a baking sheet with cooking spray. Using your finger, draw 4 (5-inch) circles on baking sheet. Spoon 1 tablespoon batter onto each circle, spreading to edges of circle using the back of a spoon. Bake at 400° for 6 minutes or until edges begin to brown. Loosen edges with a spatula; remove from baking sheet. Working quickly, gently drape each taco over suspended wooden spoons, gently shaping into a shell; cool completely. (Shells are delicate and should be handled carefully when shaped.) Repeat procedure to form a total of 8 shells.
4. Combine chocolate chips and oil in a microwave-safe bowl. Microwave at HIGH 1 minute or until chocolate melts, stirring after 30 seconds; stir until smooth. Gently spread about 1 teaspoon chocolate mixture on the top third of the outside of both sides of cooled shells, and sprinkle with about 1 teaspoon chopped peanuts. Spoon 1/3 cup ice cream into each shell. Drizzle remaining chocolate mixture evenly over ice cream; sprinkle evenly with remaining peanuts. Freeze for at least 30 minutes before serving. Serves 8 (serving size: 1 taco)
CALORIES 233; FAT 11.8g (sat 4g, mono 2.6g, poly 1.6g); PROTEIN 6.5g; CARB 32.8g; FIBER 4.5g; CHOL 3mg; IRON 0.9mg; SODIUM 121mg; CALC 73mg
Kid Friendly • Quick & Easy
Steak Tacos with Lime Mayo
Hands-on: 31 min. Total: 31 min. Look for bagged baby peppers at most supermarkets—no need to peel the skins after roasting. Use fresh salsa found in the produce section or your favorite jarred salsa.
20 baby sweet peppers
Cooking spray
1 teaspoon ground chipotle chile pepper
1 teaspoon paprika
1/2 teaspoon kosher salt
1 (1-pound) flank steak, trimmed
3 tablespoons canola mayonnaise (such as Hellmann’s)
1 teaspoon grated lime rind
1 tablespoon fresh lime juice
1 teaspoon minced garlic
1 teaspoon water
8 (6-inch) corn tortillas
1/2 cup refrigerated fresh salsa
2 ounces queso fresco, crumbled (about 1/2 cup)
1. Preheat broiler to high.
2. Arrange bell peppers in a single layer on a foil-lined jelly-roll pan; lightly coat peppers with cooking spray. Broil peppers 4 minutes on each side or until blackened. Cool slightly; discard stems. Cut peppers into strips.
3. Combine chipotle, paprika, and salt; rub spice mixture evenly over steak. Place steak on a broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness. Let steak stand 10 minutes; thinly slice steak across the grain. Combine mayonnaise and next 4 ingredients; stir well.
4. Working with 1 tortilla at a time, heat tortillas over medium-high heat, directly on the eye of a burner, for about 15 seconds on each side or until lightly charred. Place 2 tortillas on each of 4 plates. Divide steak evenly among tortillas; top each taco with 1/4 cup sweet peppers, 1 tablespoon salsa, 1 tablespoon cheese, and 11/2 teaspoons mayonnaise mixture. Serves 4 (serving size: 2 tacos)
CALORIES 324; FAT 12.8g (sat 3.6g, mono 4.9g, poly 2.1g); PROTEIN 26.9g; CARB 23.8g; FIBER 3.5g; CHOL 69mg; IRON 2mg; SODIUM 460mg; CALC 82mg
Quick & Easy
Potato, Poblano, and Chorizo Tacos
Hands-on: 30 min. Total: 30 min. Mexican chorizo is a raw pork sausage flavored with cumin and garlic. If you can’t find it, you can substitute regular American breakfast sausage.
2 poblano chiles
1 tablespoon canola oil
2 cups diced white potato
1 cup chopped onion
1 cup fresh corn kernels
1/8 teaspoon ground red pepper
5 garlic cloves, minced
3 ounces Mexican raw chorizo, casings removed
3/4 cup unsalted chicken stock
3/8 teaspoon kosher salt
8 (6-inch) corn tortillas
1/4 cup sliced green onions
1 ounce Manchego cheese, shredded (about 1/4 cup)
8 lime wedges
1. Preheat broiler to high.
2. Cut poblanos in half lengthwise; discard seeds and membranes. Place poblano 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 5 minutes. Peel; coarsely chop.
3. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add potato; cook 5 minutes, stirring occasionally. Remove potato; place in a large bowl. Add onion to pan; cook 3 minutes. Add poblano, corn, red pepper, and garlic; cook 2 minutes, stirring frequently. Add onion mixture to potato. Add chorizo to pan; cook 11/2 minutes, stirring to crumble. Return potato mixture to pan. Stir in stock and salt; bring to a boil. Partially cover, reduce heat, and simmer 6 minutes or until potato is tender, chorizo is done, and liquid almost evaporates.
4. Working with 1 tortilla at a time, heat tortillas over medium-high heat directly on the eye of a burner for about 15 seconds on each side or until lightly charred. Arrange about 1/3 cup potato mixture in center of each tortilla; top with 11/2 teaspoons onions and 11/2 teaspoons cheese. Serve with lime wedges. Serves 4 (serving size: 2 tacos and 2 lime wedges)
CALORIES 348; FAT 14.9g (sat 5.8g, mono 6.5g, poly 2.6g); PROTEIN 11.4g; CARB 46.6g; FIBER 6.1g; CHOL 38mg; IRON 1mg; SODIUM 447mg; CALC 146mg
Quick & Easy
Fish Tacos with Tomatillo Sauce
Hands-on: 26 min. Total: 26 min. Tilapia is a sustainable freshwater fish that’s widely available and offers mild flavor. You can use a more assertively flavored fish, such as mackerel, if you prefer.
3 garlic cloves
2 medium tomatillos, husked and rinsed
1/2 medium jalapeño pepper
1/2 cup cilantro stems
3 tablespoons canola mayonnaise (such as Hellmann’s)
1/2 teaspoon sugar
3/8 teaspoon salt, divided
2 cups very thinly sliced red cabbage
1 tablespoon fresh lime juice
1 tablespoon extra-virgin olive oil
4 (6-ounce) tilapia fillets
1/4 teaspoon freshly ground black pepper
Cooking spray
8 (6-inch) corn tortillas
1/4 cup cilantro leaves
1. Preheat broiler to high.
2. Arrange garlic, tomatillos, and jalapeño in a single layer on a foil-lined jelly-roll pan. Broil 3 minutes on each side or until blackened. Place tomatillo mixture, cilantro stems, mayonnaise, sugar, and 1/8 teaspoon salt in a mini food processor or blender; blend until smooth.
3. Combine cabbage, juice, and oil in a medium bowl; toss to coat.
4. Heat a large skillet over medium-high heat. Sprinkle fish evenly with 1/4 teaspoon salt and black pepper. Coat pan with cooking spray. Add fish to pan; cook 2 minutes. Turn fish over; cook 1 minute.
5. Working with 1 tortilla at a time, heat tortillas over medium-high heat directly on the eye of a burner for about 15 seconds on each side or until lightly charred. Arrange half of a tilapia fillet in center of each tortilla; top each with 1/4 cup cabbage mixture, about 11/2 tablespoons tomatillo mixture, and about 11/2 teaspoons cilantro leaves. Serves 4 (serving size: 2 tacos)
CALORIES 291; FAT 10.3g (sat 1.3g, mono 5g, poly 2.6g); PROTEIN 28.5g; CARB 23.4g; FIBER 3.2g; CHOL 64mg; IRON 1.2mg; SODIUM 375mg; CALC 55mg
Quick & Easy
Blackened Shrimp Tacos
Hands-on: 32 min. Total: 32 min.
2 tablespoons buttermilk
2 tablespoons canola mayonnaise
1/2 teaspoon minced garlic
1/2 teaspoon white vinegar
2 ounces queso fresco, crumbled (about 1/2 cup)
2 teaspoons paprika
11/2 teaspoons ground cumin
3/4 teaspoon garlic powder
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon ground red pepper
1 pound medium shrimp, peeled and deveined
Cooking spray
8 (6-inch) corn tortillas
1/2 cup diced plum tomato
1 ripe avocado, peeled and roughly mashed
1. Combine first 5 ingredients in a small bowl; set aside.
2. Combine paprika and next 6 ingredients in a large zip-top plastic bag. Add shrimp to bag; seal and shake well to coat. Remove shrimp.
3. Heat a grill pan over high heat. Coat pan with cooking spray. Add shrimp; cook 2 minutes per side or until done.
4. Working with 1 tortilla at a time, heat tortillas over medium-high heat directly on the eye of a burner for about 15 seconds on each side or until lightly charred. Divide shrimp evenly among tortillas; divide tomato, avocado, and sauce evenly among tacos. Serves 4 (serving size: 2 tacos)
CALORIES 287; FAT 13.5g (sat 2.1g, mono 6.6g, poly 2.4g); PROTEIN 17.9g; CARB 26.7g; FIBER 6.4g; CHOL 120mg; IRON 1.2mg; SODIUM 372mg; CALC 130mg
Kid Friendly • Quick & Easy • Vegetarian
Huevos Rancheros Tacos
Hands-on: 15 min. Total: 20 min. This is more of a knife-and-fork taco. The soft egg yolk oozes and coats the filling.
4 (6-inch) corn tortillas
Cooking spray
1/2 cup shredded reduced-fat 4-cheese Mexican blend cheese
1/2 cup black beans, rinsed and drained
2 teaspoons olive oil
4 large eggs
1/4 teaspoon black pepper
1/4 cup fresh pico de gallo
2 tablespoons Mexican crema
1/2 ripe peeled avocado, chopped
1/4 cup cilantro leaves
4 lime wedges
1. Preheat broiler to high.
2. Arrange tortillas on a baking sheet; lightly coat tortillas with cooking spray. Broil 2 minutes; remove pan from oven. Turn tortillas over. Top each tortilla with 2 tablespoons cheese and 2 tablespoons beans. Broil 1 minute or until cheese melts. Remove from oven.
3. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Crack eggs into pan; cook 2 minutes. Cover and cook 2 minutes or until whites are set. Place 1 egg in center of each tortilla; sprinkle with pepper. Top tacos evenly with pico de gallo, crema, avocado, and cilantro. Serve with lime. Serves 4
CALORIES 278; FAT 17.3g (sat 5.5g, mono 7.2g, poly 1.9g); PROTEIN 12.6g; CARB 19.6g; FIBER 4.5g; CHOL 203mg; IRON 1.6mg; SODIUM 407mg; CALC 153mg
Quick & Easy
Cobb Salad Tacos
Hands-on: 30 min. Total: 40 min. Adding a tortilla transforms this American salad into a fun, portable meal. Choose a pungent blue cheese, like Roquefort, for a strong hit of flavor, or go with milder Gorgonzola for just a touch.
2 large eggs
2 center-cut bacon slices
2 tablespoons minced shallots
2 garlic cloves, minced
2 tablespoons red wine vinegar
11/2 tablespoons extra-virgin olive oil
1/4 teaspoon Dijon mustard
2 cups shredded skinless, boneless rotisserie chicken breast
2 tablespoons canola mayonnaise (such as Hellmann’s)
2 tablespoons low-fat buttermilk
1 ounce blue cheese, crumbled (about 1/4 cup)
8 (6-inch) corn tortillas
2 cups thinly sliced iceberg lettuce
1/2 cup diced tomato
1/2 ripe peeled avocado, chopped
1. Place eggs in a large saucepan. Cover with water to 1 inch above eggs. Bring just to a boil. Remove from heat; cover and let stand 13 minutes. Drain; cool in ice water 5 minutes. Peel and dice.
2. Cook bacon in a medium nonstick skillet over medium heat until crisp (about 8 minutes). Remove bacon from pan, reserving drippings in pan. Drain bacon on paper towels; crumble bacon, and set aside. Add shallots and garlic to drippings in pan; cook 1 minute, stirring frequently. Remove from heat; add vinegar, oil, and mustard, stirring until combined. Add chicken to pan; toss to coat. Combine mayonnaise and buttermilk in a small bowl, stirring until smooth. Stir in cheese.
3. Working with 1 tortilla at a time, heat tortillas over medium-high heat directly on the eye of a burner for about 15 seconds on each side or until lightly charred. Arrange about 1/4 cup chicken mixture in center of each tortilla; top tacos evenly with lettuce, tomato, and chopped avocado. Divide egg and bacon evenly among tacos, and drizzle evenly with dressing. Serves 4 (serving size: 2 tacos)
CALORIES 365; FAT 19.7g (sat 4.4g, mono 9.8g, poly 3.1g); PROTEIN 25.7g; CARB 24.2g; FIBER 4.6g; CHOL 154mg; IRON 1.3mg; SODIUM 503mg; CALC 115mg
Quick & Easy
Double-Layer Beef Tacos
Hands-on: 28 min. Total: 32 min.
11/2 teaspoons canola oil
1/2 cup diced onion
1 tablespoon minced garlic
1 tablespoon minced jalapeño pepper
11/2 teaspoons chili powder
3/4 teaspoon ground cumin
3/4 teaspoon ground coriander
1/8 teaspoon kosher salt
1/4 teaspoon black pepper
6 ounces 90% lean ground beef
2 tablespoons unsalted tomato sauce
1/2 cup fat-free refried beans
4 (6-inch) flour tortillas
2 ounces preshredded reduced-fat Mexican-blend cheese or cheddar cheese (about 1/2 cup)
4 hard taco shells
1/2 cup thinly sliced iceberg lettuce
1/2 cup diced tomato
1/4 cup reduced-fat sour cream
1. Preheat broiler to high.
2. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add onion; sauté 4 minutes, stirring occasionally. Add garlic and next 6 ingredients (through black pepper); sauté 1 minute, stirring constantly. Add beef; cook 3 minutes or until browned, stirring to crumble. Remove beef mixture from pan using a slotted spoon; drain on paper towels. Return beef mixture to pan; stir in tomato sauce. Cover, reduce heat, and simmer 10 minutes, stirring occasionally.
3. Spread 2 tablespoons beans evenly over 1 side of each flour tortilla; sprinkle each with about 2 tablespoons cheese. Place tortillas on a baking sheet; broil 2 minutes or until cheese melts. Carefully wrap 1 tortilla around 1 hard taco shell, pressing gently until cheese sticks to shell. Repeat procedure with remaining tortillas and shells. Spoon about 1/4 cup beef mixture into each shell; top each with 2 tablespoons lettuce, 2 tablespoons tomato, and 1 tablespoon sour cream. Serves 4 (serving size: 1 taco)
CALORIES 327; FAT 13.9g (sat 4.9g, mono 4.9g, poly 0.7g); PROTEIN 18.7g; CARB 33.9g; FIBER 5.3g; CHOL 38mg; IRON 3mg; SODIUM 551mg; CALC 233mg
Vegetarian
Super Crunch Tofu Tacos
Hands-on: 16 min. Total: 42 min. Pickled daikon radishes and carrots plus a spicy Sriracha sauce set these Asian-inspired tacos apart. Pan-sautéed cashews lend meaty crunch to this vegetarian dish.
1 (14-ounce) package extra-firm tofu, drained
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons canola oil
2 tablespoons unsalted cashews
1/4 cup rice wine vinegar
3 tablespoons water
11/2 tablespoons sugar
11/2 cups (2-inch) julienne-cut carrots
11/2 cups (2-inch) julienne-cut peeled daikon radish
2 tablespoons canola mayonnaise
11/2 teaspoons Sriracha (hot chile sauce, such as Huy Fong)
1 teaspoon rice wine vinegar
8 (6-inch) corn tortillas
1/4 cup diagonally sliced green onions
1. Cut tofu lengthwise into 2 (1-inch-thick) slices. Cut each slice lengthwise into 4 (1-inch-thick) strips. Place tofu on several layers of heavy-duty paper towels. Cover tofu with additional paper towels; top with a cast-iron skillet or other heavy pan. Let stand 15 minutes.
2. Heat a large skillet over medium-high heat. Sprinkle tofu with salt and pepper. Add canola oil to pan, and swirl to coat. Add tofu to pan; cook 10 minutes or until browned, turning to brown all sides. Remove tofu from pan, and drain on paper towels. Add cashews to pan; cook 30 seconds or until nuts are just beginning to brown. Remove nuts with a slotted spoon, and coarsely chop. Cut tofu strips crosswise into 1-inch cubes. Combine 1/4 cup vinegar, 3 tablespoons water, and sugar in a small saucepan; bring to a boil. Remove from heat; add carrots and radish. Let stand 15 minutes; drain. Combine mayonnaise, Sriracha, and 1 teaspoon vinegar in a small bowl, stirring with a whisk.
3. Working with 1 tortilla at a time, heat tortillas over medium-high heat directly on the eye of a burner for about 15 seconds on each side or until lightly charred. Arrange about 1/4 cup carrot mixture in center of each tortilla; top with 4 tofu pieces, about 1/2 teaspoon cashews, about 1 teaspoon mayonnaise mixture, and 11/2 teaspoons green onions. Serves 4 (serving size: 2 tacos)
CALORIES 397; FAT 18.6g (sat 1.6g, mono 10.9g, poly 3.2g); PROTEIN 13g; CARB 45.7g; FIBER 6.6g; CHOL 0mg; IRON 2.5mg; SODIUM 516mg; CALC 256mg
Quick & Easy
Beer-Braised Chicken Tacos with Cabbage Slaw
Hands-on: 35 min. Total: 35 min. Cabbage and apple slaw adds a nice crunch. When you pair the slaw with beer-braised chicken, the tacos take on a German flair.
4 bone-in chicken thighs, skinned
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
1 tablespoon extra-virgin olive oil, divided
11/2 cups brown ale
1 teaspoon all-purpose flour
1/4 teaspoon sugar
4 center-cut bacon slices
2 tablespoons cider vinegar
1 teaspoon Dijon mustard
2 cups thinly sliced red cabbage
1 cup julienne-cut Granny Smith apple
8 (6-inch) corn tortillas
1. Heat a medium skillet over medium-high heat. Sprinkle chicken evenly with salt and pepper. Add 2 teaspoons oil to pan; swirl to coat. Add chicken to pan, flesh side down; cook 5 minutes or until browned. Turn chicken over; cook 2 minutes. Combine beer, flour, and sugar in a medium bowl, stirring with a whisk until smooth. Slowly add beer mixture to pan; bring to a boil. Reduce heat to medium-low; cook 15 minutes or until chicken is done, turning once. Remove chicken from pan; let stand 5 minutes. Remove chicken from bones; shred. Discard bones. Bring cooking liquid to a boil, scraping pan to loosen browned bits; cook 2 minutes or until reduced to 1/3 cup. Return chicken to pan; toss to coat.
2. Cook bacon in a large skillet over medium heat until crisp (about 8 minutes). Remove bacon from pan, reserving drippings. Drain bacon on paper towels; crumble. Add 1 tablespoon drippings to a medium bowl. Add 1 teaspoon oil, vinegar, and mustard to drippings in bowl, stirring with a whisk. Add bacon, cabbage, and apple; toss to coat.
3. Working with 1 tortilla at a time, heat tortillas over medium-high heat directly on the eye of a burner for about 15 seconds on each side or until lightly charred. Arrange about 1/4 cup chicken mixture in center of each tortilla, and top with about 1/4 cup cabbage mixture. Serves 4 (serving size: 2 tacos)
CALORIES 386; FAT 13.5g (sat 3.2g, mono 5.8g, poly 2.6g); PROTEIN 37.5g; CARB 26.5g; FIBER 3.4g; CHOL 169mg; IRON 1.7mg; SODIUM 576mg; CALC 55mg
MASTER CLASS
TODAY’S LESSON: POUND CAKE
The original recipe for this classic cake had a 1-to-1-to-1-to-1 ratio of eggs, butter, sugar, and flour—often calling for a full pound of butter. The result was confection perfection: compact, moist little crumbs surrounded by a browned sugar crust. Here, we reveal our best tricks for producing the same delightful dessert with less than a quarter of the traditional quantity of butter.
Kid Friendly • Make Ahead
Pound Cake with Strawberry Glaze
Hands-on: 26 min. Total: 1 hr. 26 min. Look for whole-wheat pastry flour in the baking aisle at major supermarkets. Garnish with additional strawberries and fresh mint leaves.
Cake:
2 cups sugar
1/3 cup canola oil
6 tablespoons butter, softened
2 large eggs
1/2 teaspoon vanilla extract
2 teaspoons grated lemon rind
2 tablespoons fresh lemon juice
9 ounces all-purpose flour (about 2 cups)
3.4 ounces whole-wheat pastry flour (about 3/4 cup)
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup light sour cream
1/4 cup 2% reduced-fat milk
Baking spray with flour
Glaze:
2 cups chopped strawberries
1/3 cup sugar
1 tablespoon cornstarch
1 tablespoon fresh lemon juice
Dash of salt
1. Preheat oven to 350°.
2. To prepare cake, combine first 3 ingredients in a large bowl; beat with a mixer at medium speed until light and fluffy. Add eggs, beating until incorporated. Stir in vanilla, lemon rind, and 2 tablespoons lemon juice.
3. Weigh or lightly spoon flours into dry measuring cups; level. Combine flours, powder, soda, and salt. Combine sour cream and milk. Add flour mixture and sour cream mixture alternately to butter mixture, beginning and ending with flour mixture.
4. Spoon batter into a 10-cup Bundt pan coated with baking spray. Bake at 350° for 55 minutes or until a wooden pick inserted in center comes out clean. Cool cake in pan on a wire rack 15 minutes. Remove from pan; cool on wire rack.
5. To prepare glaze, combine strawberries and remaining ingredients in a saucepan; bring to a boil. Reduce heat; cook 3 minutes or until thick. Strain through a sieve over a bowl; discard solids. Drizzle glaze over cake. Serves 16 (serving size: 1 slice)
CALORIES 318; FAT 11.7g (sat 4.4g, mono 4.8g, poly 1.8g); PROTEIN 4g; CARB 50.4g; FIBER 1.8g; CHOL 40mg; IRON 1.3mg; SODIUM 119mg; CALC 60mg
Variation: Double-Chocolate Swirl
1. Prepare base recipe through step 3, decreasing granulated sugar to 13/4 cups and omitting rind and juice. Combine 1 teaspoon canola oil and 1 ounce chopped bittersweet chocolate in a microwave-safe dish. Microwave at HIGH 1 minute, stirring every 20 seconds until smooth. Stir in 2 tablespoons unsweetened cocoa. Remove 21/2 cups vanilla batter; add to chocolate mixture, and stir.
2. Using 2 ice-cream scoops, add batters alternately to a 10-cup Bundt pan coated with baking spray; swirl with a pick.
3. Bake at 350° for 50 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 15 minutes on a wire rack. Remove from pan; cool on wire rack.
4. Combine 2/3 cup powdered sugar, 2 tablespoons 2% reduced-fat milk, 1 tablespoon unsweetened cocoa, 1/4 teaspoon vanilla extract, and 1/8 teaspoon salt; stir until smooth. Drizzle glaze over cake. Serves 16 (serving size: 1 slice)
CALORIES 311; FAT 12.7g (sat 4.8g); SODIUM 124mg
SWIRL IN TWO STEPS
Alternate batters using two ice-cream scoops; then swirl with a pick.
OUR FRESH CROP OF CARROTS
This month from the Cooking Light Garden: a lovely assortment of the root veggie our gardening gurus like to call “soil candy.”
If you’re only familiar with standard supermarket carrots—that is, bagged, topless, and uniformly orange—then venturing into the world of heirloom varieties will bring real delight. The visual change-ups constitute the first striking difference: Some are round like baby beets, others long and digit-slender. And the stunning sunset colors—deep purple, flaming orange, saffron yellow—sometimes appear within one carrot. (Centuries ago, purple carrots were the norm, until farmers cultivated wild carrots into the orange varieties that dominate today.) Although the three types of carrots that Mary Beth and David Shaddix grew for us didn’t taste significantly different from each other, all were profoundly sweet and much more carroty than supermarket vegetables—hence their “soil-candy” nickname, describing a sweetness that gets even sweeter when you roast and caramelize these treats.
Kid Friendly • Quick & Easy Vegetarian
Newfangled Peas and Carrots
Hands-on: 30 min. Total: 30 min. The peas here come in the form of tendrils—wispy, tender sprouts of the pea plant. Substitute watercress if tendrils aren’t available.
6 cups water
12 ounces baby carrots
1 tablespoon butter
2 cups vertically sliced spring onion, white parts only (about 9 ounces)
1 teaspoon sugar
2 teaspoons rice vinegar
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 teaspoon chopped fresh tarragon
2 cups pea tendrils or watercress
1. Bring 6 cups water to a boil in a large saucepan. Add carrots; reduce heat, and simmer 5 minutes or until crisp-tender. Drain; rinse under cold water. Rub carrot peels off with a clean, dry kitchen towel.
2. Melt butter in a large skillet over medium-high heat; swirl to coat. Add onion; sauté 3 minutes or until slightly tender. Add carrots, sugar, vinegar, salt, and pepper; cook 2 minutes or until sugar dissolves and carrots are thoroughly heated. Stir in tarragon. Top with pea tendrils. Serves 4 (serving size: about 3/4 cup)
CALORIES 85; FAT 3.1g (sat 1.9g, mono 0.8g, poly 0.2g); PROTEIN 2.1g; CARB 14.2g; FIBER 4.8g; CHOL 8mg; IRON 2mg; SODIUM 232mg; CALC 75mg
Quick & Easy • Vegetarian
Moroccan-Spiced Baby Carrots
Hands-on: 7 min. Total: 22 min. Warm spices like cumin and cinnamon play deliciously off the sweetness of the carrots.
2 tablespoons extra-virgin olive oil
12 ounces peeled baby carrots
1 lemon, cut into 8 wedges
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon kosher salt
1/4 teaspoon ground red pepper
1 tablespoon chopped fresh cilantro
1. Preheat oven to 450°.
2. Combine first 3 ingredients in a medium bowl; sprinkle with cumin, cinnamon, salt, and pepper, tossing to coat carrots. Arrange carrot mixture in a single layer on a jelly-roll pan. Bake at 450° for 13 minutes, turning once. Sprinkle with cilantro. Serves 4 (serving size: about 2/3 cup)
CALORIES 96; FAT 7g (sat 1g, mono 4.9g, poly 0.8g); PROTEIN 0.7g; CARB 8.7g; FIBER 3.3g; CHOL 0mg; IRON 1mg; SODIUM 187mg; CALC 39mg
5 EASY DISHES FOR 5 SPRING JEWELS
From the markets and out of the gardens come the first sweet offerings of the season. Dig in.
Vegetarian
Roasted Baby Beets and Blood Orange Salad with Blue Cheese
Hands-on: 20 min. Total: 1 hr. 15 min. Buy firm, smooth-skinned beets without nicks and cuts. Green tops should be vibrant. Refrigerate in a plastic bag up to two weeks (the greens last only a few days; trim them and store in a separate bag). To prep, wash whole, trimmed beets. Cook with skin on to preserve color. Wear latex gloves while peeling to avoid dyeing your skin with beet juice. If blood oranges aren’t available, substitute 3 large navel oranges.
12 multicolored baby beets
4 medium blood oranges
11/2 tablespoons balsamic vinegar
4 teaspoons extra-virgin olive oil
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 (5-ounce) package mixed baby greens
2 ounces blue cheese, crumbled (about 1/2 cup)
1/4 cup chopped walnuts, toasted
1. Preheat oven to 400°.
2. Leave root and 1 inch stem on beets; scrub with a brush. Cut an 18 x 12–inch sheet of foil. Place beets in center of foil. Gather edges of foil to form a pouch; tightly seal edges. Place pouch on a baking sheet. Bake at 400° for 45 minutes or until tender. Cool 20 minutes. Trim off beet roots; rub off skins. Cut beets into quarters.
3. Grate 1 teaspoon orange rind. Peel and section oranges over a large bowl; squeeze membranes to extract juice. Set sections aside; reserve 3 tablespoons juice. Discard membranes. Combine rind, juice, vinegar, and next 4 ingredients (through pepper) in a small bowl; stir with a whisk.
4. Divide greens evenly among 8 plates. Arrange beets and orange sections on top of greens. Sprinkle each serving with 1 tablespoon cheese and 11/2 teaspoons nuts. Drizzle each serving with about 2 teaspoons dressing. Serves 8
CALORIES 163; FAT 6.9g (sat 1.9g, mono 2.6g, poly 2.1g); PROTEIN 4.8g; CARB 21.9g; FIBER 5.6g; CHOL 5mg; IRON 1.3mg; SODIUM 291mg; CALC 92mg
Quick & Easy • Vegetarian
Roasted Baby Artichokes with Lemon Aioli
Hands-on: 16 min. Total: 31 min. Look for bright green artichokes with firm, tightly layered leaves with no discoloration. Refrigerate, unwashed, in a plastic bag up to seven days. Cut about 1/2 inch from the top. Rinse, and then snap off outer leaves until you reach pale, yellow-green leaves. Cut the stem, leaving about 1 inch. Unlike big artichokes, baby ones don’t have an inedible, thistly “choke” that needs to be scooped from the center.
6 cups water
5 tablespoons fresh lemon juice, divided
12 baby artichokes
5 teaspoons extra-virgin olive oil, divided
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1/4 cup light mayonnaise
1 teaspoon minced garlic
1/2 teaspoon grated lemon rind
1. Preheat oven to 425°.
2. Combine 6 cups water and 4 tablespoons juice in a large bowl. Cut off top 1/2 inch of each artichoke. Cut off stem of each artichoke to within 1 inch of base; peel stem. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom. Cut each artichoke in half lengthwise. Place artichokes in juice mixture.
3. Drain artichokes; pat dry with paper towels. Combine artichokes, 1 tablespoon oil, salt, and pepper; toss well. Arrange in a single layer on a baking sheet. Bake at 425° for 15 minutes or until tender, turning after 10 minutes.
4. Combine 1 tablespoon juice, 2 teaspoons oil, mayonnaise, garlic, and lemon rind in a small bowl. Serve aioli with artichokes. Serves 4 (serving size: 6 artichoke halves and about 1 tablespoon aioli)
CALORIES 116; FAT 10.7g (sat 1.5g, mono 4.1g, poly 3.6g); PROTEIN 0.7g; CARB 5g; FIBER 1.4g; CHOL 5mg; IRON 0.2mg; SODIUM 254mg; CALC 14mg
Quick & Easy • Vegetarian
Roasted Asparagus and Arugula Salad with Poached Egg
Hands-on: 13 min. Total: 38 min. Choose firm asparagus with closed tips. Green asparagus should have bright green stalks and violet tips. Wrap the bottoms of the stalks in a wet paper towel. Refrigerate in a plastic bag for up to four days. To prep, cut or snap off woody bottoms. For stalks 3/4 inch wide or bigger, peel bottom half of remaining stalk to remove fibrous layers and ensure tenderness. After steaming or boiling green asparagus, plunge into an ice bath to set the bright color. Pair this light entrée with some roasted new potatoes.
1 pound green asparagus, trimmed
3 tablespoons extra-virgin olive oil, divided
1/2 teaspoon freshly ground black pepper, divided
1/4 teaspoon kosher salt, divided
3 tablespoons minced shallots
2 tablespoons fresh lemon juice
2 teaspoons chopped fresh tarragon
1 (5-ounce) package baby arugula
1 tablespoon white wine vinegar
4 large eggs
4 (3/4-ounce) slices Italian bread, toasted and cut in half diagonally
1. Preheat oven to 450°.
2. Place asparagus on a jelly-roll pan. Drizzle with 2 teaspoons oil; sprinkle with 1/4 teaspoon pepper and 1/8 teaspoon salt. Toss gently to coat; arrange in a single layer. Bake at 450° for 5 minutes or until crisp-tender.
3. Place 7 teaspoons oil, 1/8 teaspoon pepper, 1/8 teaspoon salt, shallots, juice, and tarragon in a large bowl; stir well with a whisk. Add arugula; toss gently to coat. Place about 11/2 cups arugula mixture on each of 4 plates. Top each serving with one-fourth of the asparagus.
4. Add water to a large skillet, filling two-thirds full; bring to a boil. Reduce heat; simmer. Add vinegar. Break each egg into a custard cup, and pour each gently into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs from pan using a slotted spoon; place 1 poached egg on each salad. Sprinkle with 1/8 teaspoon pepper. Arrange 2 bread halves on each serving. Serves 4
CALORIES 261; FAT 15.3g (sat 2.8g, mono 9.5g, poly 2.3g); PROTEIN 11.9g; CARB 19.8g; FIBER 3.6g; CHOL 180mg; IRON 4.7mg; SODIUM 327mg; CALC 133mg
Kid Friendly
Spring Pasta with Fava Beans and Peas
Hands-on: 41 min. Total: 41 min. Choose firm, bright pods free of black marks—avoid pods on which the outline of the beans inside is pronounced, indicating older favas. Refrigerate pods in a plastic bag for up to seven days. Pods stay fresh longer than shelled, peeled beans. To shell, split the pod open and remove beans. To make the skinlike shells easier to remove, boil beans briefly, and rinse under cold water. When cool enough to handle, squeeze beans from their shells.
11/2 cups shelled fava beans (about 13/4 pounds unshelled)
6 ounces uncooked campanelle or farfalle (bow tie pasta)
2 tablespoons extra-virgin olive oil, divided
6 center-cut bacon slices, cut into 1/2-inch pieces
11/2 cups sliced red onion
8 garlic cloves, sliced
3 ounces thinly sliced mushrooms
1 cup fresh shelled or frozen green peas, thawed
2 teaspoons fresh lemon juice
1/4 teaspoon kosher salt
11/2 ounces fresh pecorino Romano cheese (about 6 tablespoons), grated and divided
1/2 cup torn basil leaves
1. Place fava beans in a large pot of boiling water; cook 1 minute. Drain; rinse with cold water. Drain well. Remove tough outer skins from beans.
2. Cook pasta according to package directions, omitting salt and fat; drain.
3. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add bacon; sauté 3 minutes or until bacon begins to brown. Add onion and garlic; sauté 3 minutes or until vegetables are tender. Add mushrooms; sauté 3 minutes or until mushrooms begin to brown. Add fava beans and peas; sauté 2 minutes. Stir in 1 tablespoon oil, pasta, juice, and salt; cook 2 minutes or until thoroughly heated. Remove pan from heat. Stir in 3 tablespoons cheese. Divide pasta mixture evenly among 4 bowls, and top evenly with 3 tablespoons cheese and basil. Serve immediately. Serves 4 (serving size: about 13/4 cups)
CALORIES 371; FAT 13.2g (sat 4.2g, mono 5g, poly 1g); PROTEIN 16.2g; CARB 48.3g; FIBER 5.8g; CHOL 19mg; IRON 3.2mg; SODIUM 521mg; CALC 127mg
Quick & Easy • Vegetarian
Morel Mushroom and Asparagus Sauté
Hands-on: 20 min. Total: 31 min. Buy firm, unshriveled morels that are dry, not slimy, and free of excessive dirt. Refrigerate, either in a bowl with a slightly damp towel on top or in a paper bag. Avoid plastic bags—the mushrooms need to breathe. Don’t wash before storing; they’ll deteriorate faster. Remove dirt with a vegetable brush. For stubborn dirt, swish morels in a bowl of cold water for several seconds; pat dry thoroughly. Blanching the asparagus first helps set its color and texture.
3 quarts water
12 ounces white asparagus, trimmed
12 ounces green asparagus, trimmed
1 tablespoon butter
1 shallot, thinly sliced
4 cups fresh morel mushrooms, halved lengthwise (about 8 ounces)
1/2 teaspoon kosher salt, divided
1 tablespoon extra-virgin olive oil
1/4 teaspoon freshly ground black pepper
1. Bring 3 quarts water to a boil in a large saucepan. Peel bottom 2 inches of white and green asparagus. Cook white asparagus in boiling water 5 minutes or until crisp-tender; remove with a slotted spoon to a colander. Rinse under cold water; drain well. Cook green asparagus in boiling water 2 minutes or until crisp-tender; remove with a slotted spoon to a colander. Rinse under cold water; drain well. Cut asparagus diagonally into 11/2-inch pieces.
2. Melt butter in a large nonstick skillet over medium-high heat; swirl to coat. Add shallots; sauté 1 minute, stirring constantly. Add morels and 1/4 teaspoon salt; sauté 5 minutes or until mushrooms are lightly browned. Add asparagus, 1/4 teaspoon salt, oil, and pepper; toss gently to coat. Cook 2 minutes or until asparagus is thoroughly heated. Serves 4 (serving size: about 1 cup)
CALORIES 115; FAT 6.6g (sat 1.4g, mono 3.2g, poly 0.6g); PROTEIN 6g; CARB 11.5g; FIBER 4.3g; CHOL 8mg; IRON 3mg; SODIUM 267mg; CALC 28mg