RECIPE MAKEOVER
20-MINUTE BISCUITS
Made from scratch with whole grains and less fat: A new method makes biscuits an everyday option.
The bliss of a freshly baked biscuit is worth the effort—all that measuring of flour, cutting in of butter, rolling out of dough.
These are treats to serve with love and pride. Problem is, a traditional biscuit may set you back 300 calories or more. Add fruity preserves and a smear of butter—or, in the South, a piece of salty country ham—and you have quite a rich breakfast. It’s true that canned biscuits aren’t as caloric, but they can deliver sodium and trans fats. We set out with two goals: lighter biscuits and less prep time.
Getting that fluffy texture while using less butter is a trick, and speeding up the recipe is also a challenge because it’s the cutting in of cold butter that takes a lot of the time. Here is the breakthrough: We stir melted butter into cold, nonfat buttermilk and let everything get lumpy as the butter congeals, at which point those little pockets of butter disperse evenly throughout the batter, allowing us to use half the amount of the original.
White whole-wheat flour adds nutty, whole-grain goodness, and a touch of canola oil keeps the biscuits nice and tender. No pastry blender or rolling pin is required—just mix, scoop, and bake until puffy and golden. Our lighter, made-from-scratch drop biscuits come together as fast as you can pop a can—and leave a little wiggle room for all those tasty toppers.
CLASSIC |
MAKEOVER |
312 calories per serving |
133 calories per serving |
502 milligrams sodium |
305 milligrams sodium |
10 grams saturated fat |
2.6 grams saturated fat |
Kid Friendly • Quick & Easy • Freezable • Make Ahead • Vegetarian
Fluffy Buttermilk Drop Biscuits
Hands-on: 7 min. Total: 21 min. When the warm butter meets the cold buttermilk, it will begin to form clumps—little droplets of fat throughout the liquid—a sign of success.
5.6 ounces unbleached all-purpose flour (about 11/4 cups)
3.6 ounces white whole-wheat flour (about 3/4 cup)
2 teaspoons baking powder
1 teaspoon sugar
3/4 teaspoon salt
1/2 teaspoon baking soda
1/4 cup unsalted butter
11/4 cups very cold nonfat buttermilk
1 tablespoon canola oil
1. Preheat oven to 450°.
2. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours, baking powder, sugar, salt, and baking soda in a large bowl, stirring with a whisk to combine.
3. Place butter in a microwave-safe bowl. Microwave at HIGH 1 minute or until completely melted. Add cold buttermilk, stirring until butter forms small clumps. Add oil, stirring to combine.
4. Add buttermilk mixture to flour mixture; stir with a rubber spatula until just incorporated (do not overmix) and batter pulls away from sides of bowl. (Batter will be very wet.)
5. Drop batter in mounds of 2 heaping tablespoonfuls onto a baking sheet lined with parchment paper. Bake at 450° for 11 minutes or until golden. Cool 3 minutes; serve warm. Serves 12 (serving size: 1 biscuit)
CALORIES 133; FAT 5.4g (sat 2.6g, mono 1.8g, poly 0.6g); PROTEIN 3.5g; CARB 18.3g; FIBER 1.3g; CHOL 10mg; IRON 1mg; SODIUM 305mg; CALC 82mg
EVERYDAY VEGETARIAN
MEATLESS MONDAYS
Quick & Easy • Vegetarian
Fried Chickpea and Arugula Pita Sandwiches with Lime Tzatziki
Hands-on: 23 min. Total: 23 min.
1 cup plain 2% reduced-fat Greek yogurt
3 tablespoons chopped fresh mint
2 teaspoons fresh lime juice
5/8 teaspoon kosher salt, divided
2 garlic cloves, minced
1 cucumber (about 8 ounces), peeled, seeded, and shredded
6 (6-inch) whole-wheat pitas, halved
2 (15-ounce) cans organic chickpeas (garbanzo beans), rinsed and drained
3 tablespoons extra-virgin olive oil, divided
2 teaspoons ground cumin
2 teaspoons Spanish smoked paprika
1/4 teaspoon ground red pepper
1 tablespoon fresh lemon juice
1/4 teaspoon freshly ground black pepper
8 cups loosely packed arugula
12 (1/4-inch-thick) slices tomato
1. Preheat oven to 350°.
2. Combine yogurt, mint, lime juice, 1/8 teaspoon salt, garlic, and cucumber in a small bowl.
3. Wrap pitas in foil; bake at 350° for 10 minutes or until warm.
4. Place chickpeas in a single layer on paper towels. Cover with additional paper towels; pat dry. Heat a large skillet over medium-high heat. Add 2 tablespoons oil to pan; swirl to coat. Add chickpeas to pan; sauté 10 minutes or until lightly browned and crispy, stirring frequently. Remove chickpeas from pan using a slotted spoon; drain on paper towels. Combine 1/2 teaspoon salt, chickpeas, cumin, paprika, and red pepper in a medium bowl; toss well to coat.
5. Combine 1 tablespoon olive oil, lemon juice, and black pepper in a small bowl, stirring well with a whisk. Add arugula; toss gently to coat. Add chickpea mixture; toss to coat.
6. Fill each pita half with about 2/3 cup chickpea mixture, 1 tomato slice, and 2 tablespoons sauce. Serve immediately. Serves 6 (serving size: 2 pita halves)
CALORIES 370; FAT 10.4g (sat 1.8g, mono 5.2g, poly 2g); PROTEIN 15.8g; CARB 57g; FIBER 9.9g; CHOL 3mg; IRON 3.9mg; SODIUM 586mg; CALC 131mg
Quick & Easy • Vegetarian
Soba Noodles with Miso-Glazed Tofu and Vegetables
Hands-on: 22 min. Total: 22 min. Soba noodles lose about 80% of their sodium when cooked in unsalted water. Rinse and drain the soba thoroughly after cooking to remove any lingering salt.
21/2 tablespoons canola oil, divided
3 tablespoons rice vinegar
2 tablespoons white miso
1 tablespoon minced peeled fresh ginger
1 tablespoon minced garlic
1 tablespoon lower-sodium soy sauce
11/2 teaspoons sugar
1 teaspoon dark sesame oil
4 ounces uncooked organic soba noodles
1 (14-ounce) package extra-firm tofu, drained
6 ounces shiitake mushrooms, stems discarded
1 pound asparagus spears, trimmed and cut into 1-inch pieces
1/4 cup thinly sliced green onions
1. Combine 1 tablespoon canola oil and next 7 ingredients in a medium bowl, stirring with a whisk.
2. Cook noodles according to package directions; drain and rinse. Combine noodles and 1/4 cup miso mixture in a bowl; toss to coat.
3. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon canola oil to pan; swirl to coat. Cut tofu crosswise into 4 (1-inch-thick) slices. Add tofu to pan; cook 3 minutes on each side or until browned. Add 1 tablespoon miso mixture to pan; toss to coat. Remove tofu from pan; keep warm. Add 11/2 teaspoons canola oil to pan; swirl to coat. Add mushrooms and asparagus to pan; sauté 4 minutes or until tender. Add remaining 2 tablespoons miso mixture to pan; toss to coat. Sprinkle with green onions. Arrange 1/2 cup noodle mixture in each of 4 bowls; top each serving with 1/2 cup vegetable mixture and 1 tofu steak. Serves 4
CALORIES 346; FAT 16.3g (sat 1.4g, mono 10.4g, poly 4g); PROTEIN 20.1g; CARB 36.8g; FIBER 3.5g; CHOL 0mg; IRON 5.2mg; SODIUM 446mg; CALC 217mg
KID IN THE KITCHEN
SIBLING-PLEASING SCHNITZEL
“Today, I made the best pork schnitzel for my brothers and me. It is hard to find something both my 14- and 8-year-old brothers will eat. I think this recipe solved our problem because they both loved it! All the flavors blended really well together, and I added fresh vegetables to complete the meal. If you do not have a meat mallet, you can pound the pork by putting the chops in a zip-top plastic bag and carefully using a regular hammer. I also enjoyed using parsley in this dish, as it adds a fresh flavor and helps with garlic breath. The dill in the ranch sauce added a nice earthy flavor that I enjoyed. My brothers, however, were not too keen on the dill, so I made a couple of options, including replacing the dill with mint and adding lemon wedges to squeeze on the meat. It all tasted good to me!”
Kid Friendly • Quick & Easy
Pork Schnitzel
with Buttermilk Ranch Sauce
Hands-on: 14 min. Total: 24 min.
1/4 cup fat-free sour cream
1 tablespoon chopped fresh dill
2 tablespoons low-fat buttermilk
5/8 teaspoon kosher salt, divided
3/4 teaspoon freshly ground black pepper, divided
1/4 cup fat-free milk
1 large egg, lightly beaten
3/4 cup dry breadcrumbs
2 tablespoons chopped fresh flat-leaf parsley
1/2 teaspoon garlic powder
4 (4-ounce) boneless center-cut loin pork chops, trimmed and pounded to 1/8-inch thickness
2 tablespoons olive oil
1. Combine sour cream, dill, buttermilk, 1/8 teaspoon salt, and 1/4 teaspoon pepper in a bowl; set aside.
2. Combine milk and egg in a dish; stir with a whisk. Combine breadcrumbs, parsley, garlic powder, and 1/2 teaspoon pepper in another dish. Dip pork in milk mixture; sprinkle with 1/2 teaspoon salt. Dredge pork in breadcrumb mixture.
3. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Place 2 pork chops in pan. Cook 3 minutes on each side or until done. Remove from pan. Repeat procedure with 1 tablespoon olive oil and 2 pork chops. Serve with sauce. Serves 4 (serving size: 1 schnitzel and 11/2 tablespoons sauce)
CALORIES 329; FAT 15.2g (sat 3.6g, mono 7.5g, poly 1.6g); PROTEIN 27.4g; CARB 19.3g; FIBER 1g; CHOL 115mg; IRON 1.1mg; SODIUM 540mg; CALC 80mg
RADICALLY SIMPLE
MOTHER’S DAY
By Rozanne Gold
I got my love of cooking from my beautiful mother, Marion, who had a special love for foods from her homeland, Hungary. But she appreciated all cuisines—really anything well prepared. As a result of her influence, I like to combine a jumble of flavors for a harmonious end. This halibut dish, a cultural mash-up of refined French fish stew and rustic Thai curry, shows my affinity for lusty food. I know the sophistication and intriguing flavors of green curry and fresh mint paired with succulent halibut and shrimp certainly would have pleased my mom, especially on Mother’s Day.
Quick & Easy
Halibut and Shrimp with Minted Broth
Hands-on: 20 min. Total: 38 min. The fish fillets should fit rather snugly in the pot with enough room for some shrimp to slip between the crevices.
11/2 tablespoons olive oil
11/2 tablespoons unsalted butter
2 large leeks, trimmed, thinly sliced, and thoroughly rinsed
1 tablespoon minced garlic
2 medium carrots, peeled and thinly sliced
1/4 teaspoon kosher salt
4 (4-ounce) halibut fillets
12 medium peeled and deveined shrimp, tails on
1 cup fat-free, lower-sodium chicken broth
1/4 cup dry white wine
1 tablespoon green curry paste
2 tablespoons finely chopped fresh mint
1. Heat a large skillet over medium-high heat. Add oil and butter to pan; swirl until butter melts. Add leeks; sauté 3 minutes, stirring occasionally. Add garlic and carrots; sauté 3 minutes, stirring constantly. Remove from heat. Sprinkle salt evenly over both sides of fillets; arrange fillets and shrimp in a single layer on top of carrot mixture.
2. Combine broth, wine, and curry paste in a small bowl, stirring with a whisk. Add curry mixture to pan with fish; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until desired degree of doneness. Place 1 fillet in each of 4 shallow soup bowls; divide shrimp, vegetables, and broth evenly among servings. Sprinkle each serving with 11/2 teaspoons mint. Serves 4
CALORIES 307; FAT 12g (sat 3.9g, mono 5.4g, poly 1.3g); PROTEIN 34.5g; CARB 11.7g; FIBER 1.8g; CHOL 174mg; IRON 1.5mg; SODIUM 564mg; CALC 96mg
QUICK TRICKS
RICE STIR-INS
Start with 2 cups unseasoned hot cooked long-grain white rice simmered in water. Choose your favorite flavor, and proceed.
Curry Carrot
Stir 3/4 cup grated carrot, 2 tablespoons golden raisins, 1 teaspoon Madras curry powder, and 1/4 teaspoon kosher salt into rice. Serves 4 (serving size: about 2/3 cup)
CALORIES 127; FAT 0.4g (sat 0.1g); SODIUM 136mg
Golden Saffron
Combine 1 tablespoon hot water and 1/8 teaspoon saffron threads, and let stand 5 minutes; stir into rice. Heat 1 tablespoon extra-virgin olive oil in a saucepan over medium heat. Add 1/4 cup minced onion; cook 5 minutes, stirring occasionally. Combine rice mixture, onion mixture, and 1/4 teaspoon kosher salt. Serves 4 (serving size: 1/2 cup)
CALORIES 137; FAT 3.6g (sat 0.5g); SODIUM 121mg
Thai Cilantro & Serrano
Heat a small skillet over medium-high heat. Add 1 tablespoon canola oil; swirl. Add 1 tablespoon grated peeled fresh ginger, 1 tablespoon sliced garlic, and 2 serrano chiles, seeded and thinly sliced; sauté 1 minute. Stir ginger mixture, 3/4 cup chopped fresh cilantro, and 1/4 teaspoon kosher salt into rice. Serves 4 (serving size: 1/2 cup)
CALORIES 139; FAT 3.8g (sat 0.3g); SODIUM 122mg
Double Sesame
Stir 2 teaspoons dark sesame oil, 1 teaspoon toasted sesame seeds, 1/4 teaspoon kosher salt, 1/4 teaspoon freshly ground black pepper, and 2 diagonally sliced green onions into rice. Serves 4 (serving size: 1/2 cup)
CALORIES 130; FAT 2.9g (sat 0.5g); SODIUM 122mg
Pine Nut, Butter, & Parsley
Stir 2 tablespoons toasted pine nuts, 2 tablespoons minced fresh flat-leaf parsley, 1 tablespoon melted butter, and 1/4 teaspoon kosher salt into rice. Serves 4 (serving size: 1/2 cup)
CALORIES 157; FAT 6g (sat 2g); SODIUM 147mg
Chile-Spiked
Combine 1 tablespoon sambal oelek (ground fresh chile paste), 1 tablespoon extra-virgin olive oil, 1/2 teaspoon ground cumin, 1/4 teaspoon ground coriander, 1/4 teaspoon kosher salt, and 3 minced garlic cloves; stir mixture into rice. Serves 4 (serving size: 1/2 cup)
CALORIES 140; FAT 3.7g (sat 0.5g); SODIUM 122mg
Rum-Raisin Pudding
Combine 1/2 cup raisins and 1/4 cup rum in a microwave-safe bowl. Microwave at HIGH 2 minutes; let stand 5 minutes. Stir raisin mixture, 2 (3.5-ounce) vanilla pudding snack cups, 1/3 cup toasted sliced almonds, 1/4 teaspoon ground cinnamon, and a dash of ground nutmeg into rice. Serves 4 (serving size: 3/4 cup)
CALORIES 289; FAT 5.9g (sat 0.9g); SODIUM 78mg
Browned Butter & Sage
Heat 1 tablespoon butter in a skillet over medium-high heat; cook 1 minute or until butter begins to brown. Stir butter, 11/2 teaspoons chopped fresh sage, 1/4 teaspoon kosher salt, and 1/8 teaspoon black pepper into rice. Serves 4 (serving size: 1/2 cup)
CALORIES 129; FAT 3.1g (sat 1.9g); SODIUM 121mg
BUDGET COOKING
FEED 4 FOR LESS THAN $10
Kid Friendly
Pork and Sweet Pepper Kebabs
$2.32/serving; $9.28 total
Hands-on: 23 min. Total: 1 hr. 23 min. Substitute 1-inch red or yellow bell pepper squares if you can’t find the mini bells. Wooden skewers need to soak at least 30 minutes before they go on the grill, so plan ahead, if using them.
1/4 cup lower-sodium soy sauce
1 tablespoon fresh lemon juice
1 tablespoon ketchup
2 teaspoons brown sugar
1 teaspoon Worcestershire sauce
1/4 teaspoon crushed red pepper
4 garlic cloves, minced
1 (1-pound) pork tenderloin, trimmed and cut into 1/2-inch cubes
1/4 teaspoon kosher salt
16 mini bell peppers
Cooking spray
1. Place first 7 ingredients in a large zip-top bag, stirring well. Add pork; seal bag. Refrigerate 1 hour, turning after 30 minutes.
2. Preheat grill to medium-high heat.
3. Remove pork from bag, and discard marinade. Thread pork evenly onto 4 (6-inch) skewers; sprinkle evenly with salt. Thread 4 mini bell peppers onto each of 4 (6-inch) skewers. Arrange skewers in a single layer on grill rack coated with cooking spray; grill 3 minutes on each side or until desired degree of doneness. Serves 4 (serving size: 1 pork skewer and 1 pepper skewer)
CALORIES 175; FAT 3g (sat 0.8g, mono 0.9g, poly 0.5g); PROTEIN 25.5g; CARB 10.3g; FIBER 2.4g; CHOL 74mg; IRON 1.9mg; SODIUM 408mg; CALC 19mg
Kid Friendly
Chicken Noodle Bowl
$2.49/serving; $9.96 total
Hands-on: 40 min. Total: 56 min.
4 ounces uncooked linguine
2 teaspoons canola oil, divided
2 skinless, boneless chicken thighs
1 cup chopped onion
2 tablespoons minced peeled fresh ginger, divided
2 tablespoons minced garlic, divided
1/4 teaspoon crushed red pepper
31/4 cups unsalted chicken stock
13/4 cups water
2 teaspoons dark sesame oil
11/4 cups sliced mushrooms
1 tablespoon lower-sodium soy sauce
1 teaspoon sugar
3/4 cup sugar snap peas, cut diagonally into 1-inch pieces (about 4 ounces)
6 green onions, cut diagonally into 1-inch pieces
1/2 teaspoon kosher salt
1. Cook pasta according to package directions, omitting salt and fat; drain. Rinse under cold water; drain.
2. Heat a large saucepan over medium heat. Add 1 teaspoon canola oil; swirl to coat. Add chicken; cook 4 minutes on each side or until done. Let stand 5 minutes. Shred.
3. Return pan to medium-high heat. Add 1 teaspoon canola oil; swirl to coat. Add onion, 1 tablespoon ginger, 1 tablespoon garlic, and red pepper; cook 4 minutes. Add stock and 13/4 cups water; bring to a boil, scraping pan to loosen browned bits. Cover and simmer 15 minutes. Pour stock mixture through a sieve over a bowl; discard solids. Return stock mixture to pan; keep warm.
4. Heat a large skillet over medium-high heat. Add sesame oil; swirl to coat. Add mushrooms; cook 6 minutes. Add 1 tablespoon ginger and 1 tablespoon garlic; cook 1 minute, stirring constantly. Add mushroom mixture, chicken, soy sauce, and sugar to stock mixture; bring to a simmer.
5. Stir in sugar snap peas; cook 1 minute. Remove from heat; stir in green onions and salt. Divide pasta evenly among 4 bowls; ladle stock mixture over pasta. Serves 4 (serving size: about 12/3 cups)
CALORIES 262; FAT 6.7g (sat 1g, mono 2.9g, poly 2g); PROTEIN 17.7g; CARB 33.9g; FIBER 3.4g; CHOL 33mg; IRON 2.8mg; SODIUM 484mg; CALC 71mg
Kid Friendly • Vegetarian
Individual Mushroom, Onion, and Arugula Pizzas
$2.42/serving; $9.68 total
Hands-on: 14 min. Total: 55 min.
12 ounces refrigerated pizza dough
5 teaspoons extra-virgin olive oil, divided
1 (8-ounce) package presliced mushrooms
1 medium onion, thinly sliced
2 garlic cloves, minced
1 tablespoon cornmeal
3/4 cup part-skim ricotta cheese
11/2 ounces fresh pecorino Romano cheese, grated (about 1/3 cup)
2 cups baby arugula
1 teaspoon fresh lemon juice
1. Remove dough from refrigerator; let stand at room temperature, covered, 30 minutes.
2. 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).
3. Heat a large nonstick skillet over medium-high heat. Add 4 teaspoons oil to pan; swirl to coat. Add mushrooms and onion; sauté 5 minutes or until slightly tender and mushrooms start to release liquid, stirring occasionally. Stir in garlic; cook 3 minutes or until lightly browned, stirring occasionally. Remove from heat.
4. Divide dough into 4 equal portions. Roll each portion into a 6-inch circle on a lightly floured surface; pierce entire surface of dough circles liberally with a fork. Carefully remove pizza stone from oven; sprinkle with cornmeal. Arrange dough circles on pizza stone. Combine cheeses in a small bowl. Divide cheese mixture into 4 equal portions; spread each portion evenly over 1 dough circle, leaving a 1/2-inch border. Divide mushroom mixture evenly among pizzas. Bake at 500° for 12 minutes or until crust is browned and crisp. Combine 1 teaspoon oil, arugula, and lemon juice in a bowl. Divide arugula mixture evenly among pizzas. Cut each pizza into 4 wedges. Serves 4 (serving size: 1 pizza)
CALORIES 405; FAT 14g (sat 4.9g, mono 6.9g, poly 1.3g); PROTEIN 18.9g; CARB 49.6g; FIBER 7.4g; CHOL 3mg; IRON 2mg; SODIUM 557mg; CALC 267mg
DINNER TONIGHT
Fast weeknight menus from the Cooking Light Test Kitchen
The
SHOPPING LIST
Quick Seafood Stew
Small red potatoes
Leeks
Garlic
Fresh thyme
Bay leaf
Fresh flat-leaf parsley
Extra-virgin olive oil
Dry white wine
Unsalted chicken stock
Clam juice
Crushed red pepper
Striped bass fillets
Mussels
French Bread
Basil Green Beans
Shallots
Green beans
Fresh basil
Olive oil
The
GAME PLAN
While potatoes cook:
■ Prepare broiler.
■ Cook fish.
While stock mixture comes to a boil:
■ Toast bread.
■ Start green beans.
Quick & Easy
Quick Seafood Stew
With Basil Green Beans
Shopping Tip: Try a pinot grigio to complement the seafood.
Prep Pointer: Searing the fish speeds up cooking and deepens flavor.
Simple Sub: Use littleneck clams or shrimp instead of mussels.
Sustainable Choice: Look for farmed U.S. striped bass.
11/2 cups small red potatoes, quartered (about 10 ounces)
11/2 tablespoons extra-virgin olive oil
3/4 pound striped bass fillets
11/2 cups thinly sliced leek
4 garlic cloves, thinly sliced
1/2 cup dry white wine
1 cup water
1 cup unsalted chicken stock (such as Swanson)
1/2 cup clam juice
1/2 teaspoon crushed red pepper
1/8 teaspoon kosher salt
2 thyme sprigs
1 bay leaf
24 medium mussels, scrubbed and debearded
2 tablespoons chopped fresh flat-leaf parsley
4 (1-ounce) slices diagonally cut French bread
1 garlic clove, halved
1. Place potatoes in a saucepan. Add water to cover potatoes; bring to a boil. Reduce heat to medium. Simmer 10 minutes; drain potatoes. Set aside.
2. Preheat broiler to high.
3. Heat a large Dutch oven over high heat. Add oil to pan; swirl to coat. Add fish, skin side down; cook 2 minutes or until skin is crisp. Remove from pan; break into 2-inch pieces.
4. Reduce heat to medium-high. Add leek and sliced garlic; sauté 5 minutes or until lightly browned, stirring occasionally. Add wine; bring to a boil, scraping pan to loosen browned bits. Add 1 cup water and next 6 ingredients; bring to a boil. Add potatoes, fish, and mussels; cover and cook 4 minutes or until shells open and fish is done. Discard any unopened shells, thyme, and bay leaf. Sprinkle with parsley.
5. Arrange bread in a single layer on a baking sheet. Broil 11/2 minutes or until toasted. Rub bread generously with cut side of garlic. Serve with stew. Serves 4 (serving size: about 21/2 cups stew and 1 toast slice)
CALORIES 378; FAT 10g (sat 1.7g, mono 4.9g, poly 2.1g); PROTEIN 33.1g; CARB 35.5g; FIBER 2.5g; CHOL 96mg; IRON 7.2mg; SODIUM 655mg; CALC 97mg
For the Basil Green Beans:
Heat a large skillet over medium-high heat. Add 2 teaspoons olive oil to pan; swirl to coat. Add 1/4 cup thinly sliced shallots; sauté 2 minutes. Add 2 cups 2-inch-cut trimmed green beans and 1/4 cup water. Cover and cook 4 minutes. Stir in 3 tablespoons thinly sliced fresh basil, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Serves 4 (serving size: about 1/2 cup)
CALORIES 44; FAT 2.4g (sat 0.3g); SODIUM 152mg
The
SHOPPING LIST
Grilled Asian Flank Steak with Mango Salad
Fresh cilantro
Ginger
Garlic
Lime (1)
Romaine lettuce
Green cabbage
Fresh mint
Green onions
Mango
Sugar
Fish sauce
Lower-sodium soy sauce
Reduced-fat peanut butter
Crushed red pepper
1 (1-pound) flank steak
Sesame Wonton Crisps
Wonton wrappers
Dark sesame oil
Sesame seeds
The
GAME PLAN
While grill preheats:
■ Marinate beef.
■ Preheat oven.
While steak grills:
■ Make salad.
■ Bake crisps.
Quick & Easy
Grilled Asian Flank Steak with Mango Salad
With Sesame Wonton Crisps
Flavor Hit: Ginger and garlic add aromatic depth to the marinade.
Time-Saver: Ask your butcher to trim your flank steak at the store.
Simple Sub: If you can’t find mango, pineapple works equally well in the salad.
1/4 cup chopped fresh cilantro
5 teaspoons sugar, divided
1 tablespoon grated peeled fresh ginger
1 tablespoon minced fresh garlic
1 tablespoon fish sauce
1 tablespoon lower-sodium soy sauce
1 (1-pound) flank steak, trimmed
Cooking spray
3 tablespoons fresh lime juice
2 tablespoons water
1 tablespoon reduced-fat peanut butter
1/2 teaspoon crushed red pepper
3 cups shredded romaine lettuce
2 cups shredded green cabbage
1/2 cup mint leaves
1/2 cup cilantro leaves
1/4 cup thinly sliced green onions
1 mango, peeled and diced
1. Preheat grill to medium-high heat.
2. Combine chopped cilantro, 1 tablespoon sugar, and next 4 ingredients in a large zip-top plastic bag. Add beef; let stand 15 minutes. Remove beef from marinade; reserve marinade.
3. Place beef on grill rack coated with cooking spray. Drizzle with reserved marinade. Grill 5 minutes on each side or until desired degree of doneness. Remove from grill; cover with foil. Let stand 5 minutes; cut across the grain into thin slices.
4. Combine lime juice, 2 tablespoons water, peanut butter, 2 teaspoons sugar, and pepper in a large bowl; stir with a whisk. Add lettuce and next 4 ingredients; toss to coat. Divide salad evenly among 4 plates; top evenly with mango. Serve with beef. Serves 4 (serving size: about 1 cup salad and 31/2 ounces beef)
CALORIES 285; FAT 8.4g (sat 2.8g, mono 2.4g, poly 0.4g); PROTEIN 28g; CARB 26.4g; FIBER 3.8g; CHOL 70mg; IRON 2.9mg; SODIUM 489mg; CALC 81mg
For the Sesame Wonton Crisps:
Preheat oven to 425°. Cut 6 wonton wrappers in half diagonally. Arrange triangles in a single layer on a baking sheet coated with cooking spray. Brush evenly with 11/2 teaspoons dark sesame oil. Sprinkle evenly with 2 teaspoons sesame seeds and 1/8 teaspoon salt. Bake at 425° for 4 minutes or until browned. Serves 4 (serving size: 3 crisps)
CALORIES 60; FAT 2.8g (sat 0.4g); SODIUM 143mg
The
SHOPPING LIST
Grilled Chicken and Vegetable Quesadillas
Onion (1)
Orange bell pepper
Paprika
Garlic powder
Dried oregano
Ground cumin
4 (6-inch) flour tortillas
2 (6-ounce) skinless, boneless chicken breast halves
Monterey Jack cheese
Reduced-fat sour cream
Avocado-Tomato Salad
Lime (1)
Grape tomatoes
Onion (1)
Fresh cilantro
Avocado
Ground cumin
Ground red pepper
The
GAME PLAN
While grill preheats:
■ Rub spice mixture on chicken.
■ Slice onion and bell pepper.
While chicken cooks:
■ Prepare salad.
Kid Friendly • Quick & Easy
Grilled Chicken and Vegetable Quesadillas
With Avocado-Tomato Salad
Kid Tweak: Omit the ground red pepper.
Prep Pointer: The chicken and vegetables can be grilled indoors on a grill pan.
Simple Sub: For a spicier quesadilla, add a grilled jalapeño to the vegetable mix.
11/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
2 (6-ounce) skinless, boneless chicken breast halves
1 small onion, cut into 1/2-inch-thick slices
1 small orange bell pepper, cut into 1/2-inch-thick wedges
Cooking spray
3 ounces Monterey Jack cheese, shredded (about 3/4 cup)
4 (6-inch) flour tortillas
1/4 cup reduced-fat sour cream
1. Preheat grill to medium-high heat.
2. Combine paprika, garlic powder, oregano, cumin, salt, and black pepper in a small bowl. Rub paprika mixture evenly over chicken; let stand 10 minutes.
3. Arrange chicken, onion, and bell pepper on grill rack coated with cooking spray. Cook vegetables 4 minutes on each side or until tender. Cook chicken 6 minutes on each side or until done. Remove chicken and vegetables from grill; coarsely chop vegetables. Let chicken stand 5 minutes; thinly slice.
4. Sprinkle about 3 tablespoons cheese over half of each tortilla; divide vegetables and chicken evenly over cheese. Fold each tortilla in half over filling; lightly coat tortillas with cooking spray.
5. Heat a large nonstick skillet over medium heat. Place 2 quesadillas in pan; cook 2 to 3 minutes on each side or until cheese melts and tortillas are lightly browned. Repeat procedure with remaining 2 quesadillas. Cut each quesadilla into 2 wedges; serve with sour cream. Serves 4 (serving size: 2 quesadilla wedges and 1 tablespoon sour cream)
CALORIES 310; FAT 13g (sat 6.1g, mono 4.1g, poly 1.1g); PROTEIN 26.8g; CARB 20.4g; FIBER 1.9g; CHOL 79mg; IRON 1.9mg; SODIUM 552mg; CALC 228mg
For the Avocado-Tomato Salad:
Combine 2 tablespoons fresh lime juice, 1 teaspoon ground cumin, 1/4 teaspoon freshly ground black pepper, 1/4 teaspoon ground red pepper, and 1/8 teaspoon kosher salt; stir with a whisk. Add 2 cups halved grape tomatoes, 1/2 cup vertically sliced white onion, 1/4 cup chopped fresh cilantro, and 1/2 ripe peeled avocado, coarsely chopped; toss gently to combine. Serves 4 (serving size: about 2/3 cup)
CALORIES 69; FAT 4g (sat 0.6g); SODIUM 68mg
The
SHOPPING LIST
Lemon-Tarragon Crab Cakes
Shallots
Green onions
Lemon
Fresh tarragon
Ground red pepper
Olive oil
Lump crabmeat
Unsalted butter
Eggs
Fresh breadcrumbs
Arugula-Parsley Salad
Lemon
Baby arugula
Fresh flat-leaf parsley
Red onion
Extra-virgin olive oil
Whole-grain Dijon mustard
Agave syrup
The
GAME PLAN
While crab cakes cook:
■ Prepare salad.
Quick & Easy
Lemon-Tarragon Crab Cakes
With Arugula-Parsley Salad
Flavor Hit: The anise flavor of tarragon pairs well with seafood.
Time-Saver: Find bagged baby arugula in the produce section.
Prep Pointer: Wet your hands to make shaping the patties easier.
11/4 cups fresh breadcrumbs, toasted
1/4 cup minced shallots
1/4 cup chopped green onions
2 tablespoons unsalted butter, melted
11/2 teaspoons grated lemon rind
2 tablespoons fresh lemon juice
1 teaspoon chopped fresh tarragon
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground red pepper
1 pound lump crabmeat, shell pieces removed
1 large egg, lightly beaten
1 large egg white, lightly beaten
1 teaspoon olive oil
1. Combine all ingredients except olive oil in a bowl. Toss gently. Divide crab mixture into 6 equal portions (about 2/3 cup each), shaping each into a 1/2-inch-thick patty.
2. Heat a nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add 3 crab cakes to pan; cook 4 minutes on each side or until lightly browned and heated through. Remove crab cakes from pan; keep warm. Repeat procedure with remaining 3 crab cakes. Serves 6 (serving size: 1 crab cake)
CALORIES 218; FAT 7.2g (sat 3.3g, mono 2g, poly 0.6g); PROTEIN 18.8g; CARB 18.7g; FIBER 1.3g; CHOL 113mg; IRON 0.7mg; SODIUM 567mg; CALC 82mg
For the Arugula-Parsley Salad:
Combine 2 tablespoons extra-virgin olive oil, 2 tablespoons fresh lemon juice, 2 teaspoons whole-grain Dijon mustard, 1 teaspoon agave syrup, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper in a large bowl; stir with a whisk. Add 5 cups baby arugula, 1 cup flat-leaf parsley leaves, and 1/2 cup vertically sliced red onion to bowl; toss well to coat. Serves 6 (serving size: about 1 cup)
CALORIES 60; FAT 4.8g (sat 0.7g); SODIUM 151mg
SUPERFAST 20-MINUTE COOKING
Springy pastas, a twist on meat loaf, quick muffins, and more fast and easy weeknight favorites your family will love.
Kid Friendly • Quick & Easy
Spring Vegetable Penne with Lemon-Cream Sauce
If you can find them, use shelled fresh English peas instead of frozen.
1 tablespoon extra-virgin olive oil
3/4 cup chopped Vidalia or other sweet onion
1 (4-ounce) package presliced mushrooms
1 teaspoon chopped fresh thyme
1 garlic clove, minced
1 tablespoon all-purpose flour
1/2 cup fat-free, lower-sodium chicken broth
1/2 cup half-and-half
3/4 cup frozen green peas
3 tablespoons shaved fresh Parmesan cheese, divided
1/2 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 ounces uncooked penne
1 pound (1-inch) diagonally cut asparagus
1. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add onion and mushrooms; sauté 5 minutes or until tender. Add thyme and garlic; sauté 1 minute. Sprinkle mushroom mixture evenly with flour; cook 30 seconds, stirring constantly. Stir in broth and half-and-half; cook 2 minutes or until slightly thickened. Add peas, 2 tablespoons cheese, rind, and next 3 ingredients (through pepper); cook 1 minute or until peas are thoroughly heated.
2. Cook pasta according to package directions, omitting salt and fat. During the last 3 minutes of cooking, add asparagus to pan; drain. Add pasta mixture to mushroom mixture; toss gently to coat. Sprinkle with 1 tablespoon cheese. Serves 4 (serving size: about 13/4 cups)
CALORIES 363; FAT 9.2g (sat 3.6g, mono 3.8g, poly 0.7g); PROTEIN 15.5g; CARB 57.6g; FIBER 6.3g; CHOL 14mg; IRON 5.1mg; SODIUM 507mg; CALC 130mg
Kid Friendly • Quick & Easy
Mini Greek-Style Meat Loaves with Arugula Salad
10 ounces ground sirloin
5 ounces lean ground lamb
1/3 cup dry breadcrumbs
1/3 cup grated red onion
4 teaspoons chopped fresh mint
4 teaspoons chopped fresh thyme
3/8 teaspoon salt, divided
1/4 teaspoon ground allspice
1/4 teaspoon crushed red pepper
3 garlic cloves, minced
1 large egg, lightly beaten
Cooking spray
1/2 cup plain fat-free Greek yogurt
2 ounces reduced-fat feta, crumbled
2 tablespoons fresh lemon juice, divided
1 tablespoon extra-virgin olive oil
1/4 teaspoon freshly ground black pepper
4 cups baby arugula leaves
11/2 cups (1/4-inch-thick) diagonally sliced seeded peeled cucumber
1. Preheat oven to 450°.
2. Combine first 4 ingredients in a large bowl. Stir in 1 tablespoon mint, 1 tablespoon thyme, 1/4 teaspoon salt, allspice, and next 3 ingredients Press meat mixture into 8 muffin cups coated with cooking spray. Bake at 450° for 7 minutes. Turn broiler to high; broil 3 minutes.
3. Place yogurt, feta, 1 tablespoon juice, 1 teaspoon mint, and 1 teaspoon thyme in a mini food processor; pulse 10 times to combine.
4. Combine 1 tablespoon juice, oil, 1/8 teaspoon salt, and pepper in a bowl; stir. Add arugula and cucumber; toss.
Serves 4 (serving size: 2 meat loaves, 2 tablespoons feta sauce, and 1 cup salad)
CALORIES 347; FAT 17.3g (sat 6.3g, mono 7.5g, poly 1.4g); PROTEIN 33.9g; CARB 13.5g; FIBER 1.6g; CHOL 123mg; IRON 2.7mg; SODIUM 588mg; CALC 145mg
Quick & Easy
Raspberry-Chipotle Chicken Breasts with Cucumber Salad
2 tablespoons seedless raspberry jam
11/2 tablespoons fresh lime juice
1 tablespoon minced chipotle chile, canned in adobo sauce
1 teaspoon minced fresh garlic
1/2 teaspoon grated lime rind
Cooking spray
4 (6-ounce) skinless, boneless chicken breast halves
3/8 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
3 cups shaved English cucumber
1/2 cup vertically sliced red onion
1 tablespoon red wine vinegar
1/2 teaspoon sugar
1. Combine first 5 ingredients in a small saucepan, stirring with a whisk until smooth. Cook over medium heat 4 minutes or until slightly syrupy.
2. Heat a large grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle chicken evenly with 1/4 teaspoon salt and pepper. Grill chicken 6 minutes on each side or until done. Spoon raspberry mixture over chicken.
3. Combine 1/8 teaspoon salt, cucumber, and remaining ingredients in a medium bowl; toss to combine. Serves 4 (serving size: 1 chicken breast half and 1/2 cup salad)
CALORIES 243; FAT 4.7g (sat 1g, mono 1.3g, poly 0.7g); PROTEIN 36.9g; CARB 11.3g; FIBER 1.1g; CHOL 109mg; IRON 0.9mg; SODIUM 401mg; CALC 27mg
Quick & Easy
Seared Tuna with Avocado Salsa
Before you sear the tuna, be sure to get the pan screaming hot—this gives you a deep crust without overcooking the interior. Look for yellowfin tuna caught using the troll or pole-and-line technique.
1 cup halved grape tomatoes
1/2 cup vertically sliced red onion
3 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
3/8 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 avocados, peeled and diced
2 garlic cloves, minced
1 jalapeño pepper, seeded and finely chopped
2 tablespoons lower-sodium soy sauce
2 teaspoons dark brown sugar
Cooking spray
4 (6-ounce) tuna steaks
1. Combine first 9 ingredients in a medium bowl.
2. Combine soy sauce and brown sugar in a small bowl, stirring until brown sugar dissolves. Reserve 1 tablespoon soy sauce mixture. Heat a grill pan over high heat. Coat pan evenly with cooking spray. Add steaks to pan; cook 2 minutes on each side or until desired degree of doneness, basting steaks frequently with soy mixture. Remove steaks from grill pan; drizzle with reserved 1 tablespoon soy mixture. Serve fish with salsa. Serves 4 (serving size: 1 tuna steak and about 1/3 cup salsa)
CALORIES 384; FAT 15.9g (sat 2.5g, mono 10.1g, poly 2.1g); PROTEIN 44.8g; CARB 17g; FIBER 7.8g; CHOL 66mg; IRON 2.3mg; SODIUM 504mg; CALC 35mg
Kid Friendly • Quick & Easy Freezable • Make Ahead • Vegetarian
Zucchini Mini Muffins
These are tasty for breakfast or as a snack. For even portions, use a small ice-cream scoop to spoon the batter into the muffin cups.
6 ounces all-purpose flour (about 11/3 cups)
1/2 cup packed dark brown sugar
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground allspice
2/3 cup shredded zucchini (about 1 medium zucchini)
3 tablespoons canola oil
2 tablespoons butter, melted
2 tablespoons 1% low-fat milk
1 teaspoon vanilla extract
1 large egg, lightly beaten
Cooking spray
1. Preheat oven to 400°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through allspice) in a large bowl. Combine zucchini and next 5 ingredients (through egg) in a small bowl; stir with a whisk. Add zucchini mixture to flour mixture, stirring batter just until combined. Divide batter evenly among 24 miniature muffin cups coated with cooking spray. Bake at 400° for 10 minutes or until a wooden pick inserted in center of muffins comes out clean. Serves 12 (serving size: 2 muffins)
CALORIES 146; FAT 6.1g (sat 1.7g, mono 2.9g, poly 1.2g); PROTEIN 2.3g; CARB 20.8g; FIBER 0.7g; CHOL 21mg; IRON 0.9mg; SODIUM 160mg; CALC 41mg
Kid Friendly • Quick & Easy
Shrimp Fettuccine with Spinach and Parmesan
8 ounces uncooked fettuccine
2 tablespoons butter
1 tablespoon extra-virgin olive oil
2 garlic cloves, thinly sliced
10 ounces medium shrimp, peeled and deveined
3/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
6 ounces fresh baby spinach
11/4 ounces fresh Parmesan cheese, shaved
1. Cook pasta according to package directions, omitting salt and fat.
2. Heat a large skillet over medium heat. Add butter and oil; swirling until butter melts. Add garlic to pan; cook 1 minute. Remove garlic from pan with a slotted spoon; place in a small bowl. Increase heat to medium-high. Add shrimp, salt, and pepper to pan; cook 4 minutes or until shrimp are done, stirring occasionally. Add pasta, spinach, and garlic to pan; cook 1 minute or until spinach wilts, tossing to coat. Sprinkle with cheese. Serves 4 (serving size: about 12/3 cups)
CALORIES 388; FAT 13.4g (sat 6g, mono 4.8g, poly 0.8g); PROTEIN 22.2g; CARB 45.4g; FIBER 2.8g; CHOL 112mg; IRON 3.3mg; SODIUM 549mg; CALC 194mg
Quick & Easy
Open-Faced Chicken Sandwiches with Artichoke Pesto
3 (8-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
Cooking spray
6 ounces drained canned artichoke hearts
2 ounces fresh Parmigiano-Reggiano cheese, shaved and divided (about 1/2 cup)
2 tablespoons pine nuts
2 tablespoons canola mayonnaise
2 teaspoons olive oil
3 garlic cloves
6 (1-ounce) slices multigrain bread
3 tablespoons chopped fresh flat-leaf parsley
1. Preheat broiler to high.
2. Cut each chicken breast half in half lengthwise to form 2 cutlets. Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes on each side or until done.
3. Place artichokes, 3 tablespoons cheese, nuts, mayonnaise, oil, 1/4 teaspoon salt, 1/4 teaspoon pepper, and garlic in a mini food processor; pulse until coarsely ground.
4. Place bread slices on a baking sheet; broil 1 minute on each side. Spread 21/2 tablespoons pesto on each slice. Slice chicken; place 3 ounces on each bread slice. Top evenly with 5 tablespoons cheese and parsley. Serves 6
CALORIES 284; FAT 11.6g (sat 1.9g, mono 5g, poly 2.7g); PROTEIN 29.4g; CARB 14.2g; FIBER 3.1g; CHOL 76mg; IRON 2mg; SODIUM 601mg; CALC 74mg
Kid Friendly • Quick & Easy
Orzo with Pecorino and Mushrooms
3/4 cup uncooked orzo
11/2 tablespoons butter
3 cups sliced cremini mushrooms
1/2 teaspoon black pepper
3/8 teaspoon salt
1/4 cup fat-free, lower-sodium chicken broth
1 tablespoon white balsamic vinegar
1/4 cup minced fresh chives
1 ounce fresh pecorino Romano cheese, shaved (about 1/4 cup)
1. Cook pasta according to package directions, omitting salt and fat.
2. Melt butter in a large skillet over medium heat; cook 1 minute or until lightly browned. Add mushrooms, pepper, and salt. Cook 4 minutes or until mushrooms release their liquid, stirring frequently. Add broth and vinegar; stir in orzo and chives. Top with cheese. Serves 6 (serving size: 1/2 cup)
CALORIES 156; FAT 5.1g (sat 3g, mono 0.8g, poly 0.2g); PROTEIN 5.9g; CARB 22.4g; FIBER 1.5g; CHOL 13mg;IRON 1.2mg; SODIUM 304mg; CALC 48mg
Garlicky Spinach
Prepare base recipe through step 1. Melt 1 tablespoon butter in skillet over medium heat; cook 1 minute or until browned. Add 4 cups spinach and 2 teaspoons minced garlic; cook 1 minute. Stir in orzo; 1 ounce grated fresh Parmesan cheese; 1/4 cup fat-free, lower-sodium chicken broth; 1 tablespoon white balsamic vinegar; 3/8 teaspoon salt; and 1/4 teaspoon crushed red pepper. Serves 6 (serving size: about 1/3 cup)
CALORIES 149; FAT 3.8g (sat 2g); SODIUM 299mg
Tarragon and Peas
Prepare base recipe through step 1. Melt 1 tablespoon butter in skillet over medium heat; cook 1 minute or until lightly browned. Add 21/2 cups frozen peas; cook 1 minute or until thoroughly heated. Stir in orzo; 1/4 cup fat-free, lower-sodium chicken broth; 2 tablespoons minced tarragon leaves; 1 tablespoon fresh lemon juice; 1/2 teaspoon black pepper; and 3/8 teaspoon salt. Serves 6 (serving size: 1/2 cup)
CALORIES 171; FAT 3.7g (sat 1.9g); SODIUM 269mg
Sun-Dried Tomato and Basil
Prepare base recipe through step 1. Heat a skillet over medium heat. Add 11/2 tablespoons olive oil to pan. Add 1/4 cup finely chopped sun-dried tomatoes, 1/4 cup pine nuts, and 1 teaspoon minced garlic; cook 2 minutes. Stir in orzo, 1/2 cup minced fresh basil, 1 tablespoon white balsamic vinegar, 1/2 teaspoon pepper, and 3/8 teaspoon salt. Serves 6 (serving size: 1/2 cup)
CALORIES 178; FAT 7.8g (sat 0.8g); SODIUM 154mg
TODAY’S SPECIAL
BROILED SALMON CROSTINI FROM SPUR RESTAURANT IN SEATTLE
May in the Pacific Northwest means one thing above all: fantastically fresh salmon. In particular, the region’s sockeye salmon—robustly flavored, brilliantly ruby-colored, loaded with healthy fats—is beginning to be offered fresh and wild-caught nationwide this time of year. We turned to Brian McCracken and Dana Tough, the chef-owners of the wildly popular gastropub Spur in Seattle, for a quick and easy dish that highlights this superb fish. They gently oil-poach the salmon and pair it with creamy mascarpone, tangy pickled shallots, and briny fried capers in a delicious twist on bagels and lox. (Those out West can find this version on the Spur menu this month.)
Inspired by the Spur dish, we developed a streamlined version for the home cook, one that still showcases the velvety texture and bold flavor of sockeye salmon. Our version broils the fish, keeping the tang with capers, lemon rind, and crème fraîche. If you can’t find sockeye, any variety of salmon will work, though Tough and McCracken favor sockeye above all. “We like the fat content—it’s fatty, but not too much,” Tough says. “And it’s less metallic-flavored than king salmon. It tastes more like the ocean.”
McCracken cautions cooks not to overcook the fish. “We like to keep it pink throughout,” he explains. “Watch the fish closely—if salmon turns white, then it’s overcooking.” —Tim Cebula
Quick & Easy • Make Ahead
Sockeye Salmon Crostini
Hands-on: 10 min. Total: 10 min.
1 (6-ounce) fresh or frozen sustainable sockeye salmon fillet (such as Alaskan)
1/4 teaspoon freshly ground black pepper
2 tablespoons finely chopped shallots
1 tablespoon chopped drained capers
3 tablespoons crème fraîche
1/4 teaspoon grated lemon rind
1 teaspoon fresh lemon juice
12 (1/2-ounce) slices diagonally cut French bread baguette, toasted
12 small dill sprigs
1. Preheat broiler to high.
2. Place fillet on a foil-lined baking sheet; sprinkle fillet evenly with pepper. Broil 6 minutes or until desired degree of doneness. Cool 2 minutes; flake fillet.
3. Combine shallots and next 4 ingredients in a small bowl, stirring well. Place 2 toasted baguette slices on each of 6 small plates. Divide salmon evenly among baguette slices; top each crostini with 1 teaspoon crème fraîche mixture and 1 dill sprig. Serves 6 (serving size: 2 crostini)
CALORIES 142; FAT 4.3g (sat 2g, mono 0.5g, poly 0.6g); PROTEIN 8.2g; CARB 16.7g; FIBER 0.8g; CHOL 18mg; IRON 1.2mg; SODIUM 228mg; CALC 17mg
OOPS!
YOUR PIZZA CRUST IS SOGGY
Here are several tricks to turning out a firm, crisp crust.
Perfect pizza crust—crisp yet chewy, not soggy or saggy—can be tricky. Pizza geography presents a challenge: The bare coastal edges cook faster than the topped center. What’s more, the natural tendency to pile on toppings leads to overloaded, soggy crusts.
The solution: Sear the crust first to firm it up. Put your pan or pizza stone in the oven as it preheats, and arrange the dough on the hot pan before you top; this sets the crust. For veggie pizzas, sauté toppings to keep ingredients like zucchini and mushrooms from watering out as they bake, and use restraint with those toppings. Spread a scant layer of sauce (about 1/4 cup), so the dough is still visible underneath, and finely chop or thinly slice vegetables (big chunks cook unevenly). If you have very fresh mozzarella, drain off any excess milk before adding.