1. Build Flavor
Sauté aromatics, and add wine or stock for flavor-filled poaching liquid.
2. Control the Temp
Heat liquid to 155°, add fish, and maintain temp at 150° to cook fish.
MASTER CLASS
TODAY’S LESSON: POACHED FISH
Three reasons why you should turn to this underused technique: speed, ease, and success.
If cooking delicate fish fillets makes you anxious, poaching is your ticket to healthy perfection. It’s simple and foolproof, provided you maintain a constant, moderate temperature as the fish cooks. Our recipes take the method into weeknight territory by skipping the time-consuming steps of simmering, skimming, and straining the cooking liquid. Instead, the fish cooks in vibrant broths that go straight from pan to plate for an elegant, fast dinner.
Quick & Easy
Poached Cod with Shiitakes
Hands-on: 28 min. Total: 28 min.
1 tablespoon dark sesame oil
1 tablespoon minced peeled fresh ginger
8 ounces sliced shiitake mushroom caps
3 garlic cloves, sliced
1/2 cup unsalted chicken stock (such as Swanson)
1/4 cup sake (rice wine)
21/2 tablespoons lower-sodium soy sauce
21/2 teaspoons white miso (soybean paste)
1 tablespoon sherry vinegar
1/2 teaspoon sugar
4 (6-ounce) cod fillets
4 (1-inch) sliced green onions
3 tablespoons fresh cilantro
1/4 teaspoon black pepper
1. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add ginger, mushrooms, and garlic; sauté 5 minutes, stirring frequently. Add stock and next 5 ingredients; heat to 155°. Reduce heat to medium-low; arrange fish on top of mushroom mixture. Cover and simmer 10 minutes or until desired degree of doneness, maintaining a constant temperature of 150°.
2. Gently remove fish from pan; keep warm. Increase heat to medium-high; add onions. Cook, uncovered, 1 minute or until stock is slightly thickened. Ladle 2/3 cup stock mixture into each of 4 shallow bowls; top each serving with 1 fillet. Sprinkle evenly with cilantro and pepper. Serves 4
CALORIES 234; FAT 4.6g (sat 0.7g, mono 1.6g, poly 1.9g); PROTEIN 31.3g; CARB 12.4g; FIBER 3.6g; CHOL 80mg; IRON 1.7mg; SODIUM 616mg; CALC 61mg
1. Build Flavor
Sauté aromatics, and add wine or stock for flavor-filled poaching liquid.
2. Control the Temp
Heat liquid to 155°, add fish, and maintain temp at 150° to cook fish.
Kid Friendly • Quick & Easy
Mediterranean Striped Bass
Hands-on: 16 min. Total: 16 min.
2 tablespoons extra-virgin olive oil, divided
3/4 cup chopped onion
1 tablespoon chopped fresh oregano
1/2 teaspoon crushed red pepper
5 garlic cloves, sliced
3/4 cup dry white wine
1/2 cup torn basil leaves, divided
1 tablespoon drained capers
3/8 teaspoon salt, divided
4 (6-ounce) striped sea bass fillets
3 plum tomatoes, sliced
2 teaspoons chopped fresh flat-leaf parsley
1/4 teaspoon black pepper
8 pitted Castelvetrano olives, halved
1. Heat a large skillet over medium-high heat. Add 1 tablespoon oil; swirl. Add onion and next 3 ingredients; sauté 2 minutes. Stir in wine, 1/4 cup basil, capers, and 1/8 teaspoon salt; heat to 155°. Reduce heat to medium-low; sprinkle fish with 1/4 teaspoon salt. Nestle fish and tomatoes in broth. Cover and simmer 6 minutes or until desired degree of doneness, maintaining a constant temperature of 150°. Sprinkle with 1/4 cup basil, parsley, black pepper, and olives. Drizzle each serving with 3/4 teaspoon oil. Serves 4 (serving size: 1 fillet, 3 tomato slices, and about 1/4 cup broth mixture)
CALORIES 315; FAT 12.3g (sat 2g, mono 6.9g, poly 2.3g); PROTEIN 32.2g; CARB 10.9g; FIBER 2.6g; CHOL 136mg; IRON 2.6mg; SODIUM 491mg; CALC 81mg
TRAVELIN’ CHEF
A SOUTHERN CHEF IN ISRAEL
One of the country’s hottest chefs returns from a food fling with fresh ideas and recipes for culinary mash-ups.
By Hugh Acheson
I knew Jewish food before I went to Israel—at least I thought I did. Growing up in Ottawa and living in Montreal gives you a kinship with the latkes, the smoked fish, the matzo meal. I was a brash, young, secular Anglican, but Lord did I love latkes smothered with sour cream, smoked meats on piping hot rye, and lox with a schmear of cream cheese. But Ottawa is also a town with a huge Lebanese population, and we ate it all, reveling in shawarma, hummus, lamb, eggplant, and warm flatbread. Good food at bargain prices, fueling youthful beer-soaked shenanigans. Sometimes I ate meze and braised lamb with my dad and his friends at the fancy spots, where Dad would become enamored with the belly dancer.
Two food cultures, proximate but essentially separate—that’s how it seemed. Then, last year, I went to Israel. What I found stirred up questions of geography and culture that have interested me since, as a chef, I found my adopted home in the South. The flow of peoples and flavors, locals and immigrants, is profound in a region as stirred up as the Middle East. Does food emanate from the population, or is it more a reflection of a region’s bounty? Here was a country rich with food lore, whose cuisine abounds with Middle Eastern flavors of pomegranate, peppers, tomatoes, parsley, mint, olive oil, and citrus, all under the influence of people—Jews and Arabs—who have been there for thousands of years and others who arrived just recently. I found it a stunning cuisine and quickly lost interest in seeking anything close to a definition of “Israeli” food.
The cooking is an intense product of Arab, Kurdish, Christian, and Jewish origins, influenced by waves of Jews who have come from Brazil, Brooklyn, Italy, Spain, Yemen, and beyond. It’s a mosaic, enhanced by a splendid array of chefs, young and old, now pushing the boundaries of what can be done with local bounty.
We spanned much of the country and saw complex fine dining; young, independent community restaurants; wonderfully stocked grocers; rural markets; quaint agriturismi; stellar bakeries; an amazing truck stop Lebanese restaurant; shawarma stands; and festive, busy bars in alleyways. Amid all the news and conflict, you seldom hear this: Israel is a country with a rich, dynamic culinary soul.
The food just sings with acid from citrus; bright herbaceous hits from parsley, mint, and purslane; pleasant bitterness from sumac; and richness from local olive oil. It’s food that is constantly fresh and nourishing, something that, to me, Southern food can also be.
Back home in Athens, Georgia, immersed again in the cooking traditions I know and adore, I realized that the South can easily borrow from the excitement I had seen. Inspired, I added some of the light zest and full flavors that connect the Israeli mosaic to my own familiar traditions. Here are a couple of recipes made in a Middle Eastern style with staples from my own backyard.
Quick & Easy • Vegetarian
Southern Fattoush
Hands-on: 24 min. Total: 24 min. The ubiquitous Israeli bread salad makes a fine gathering place for black-eyed peas and sweet Georgia onions. Whisk the salad dressing together in a bowl, or do as I do—shake all the ingredients together in (what else?) a mason jar.
Dressing:
4 teaspoons cider vinegar
2 teaspoons whole-grain mustard
2 teaspoons fresh lemon juice
3/8 teaspoon ground sumac
2 small garlic cloves, minced
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
6 tablespoons extra-virgin olive oil
Salad:
2 (6-inch) pitas, torn into bite-sized pieces
1 cup chopped tomato
1 cup sliced English cucumber
1/2 cup diced red bell pepper
1/2 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh mint
1/4 cup chopped arugula
1/4 cup minced Vidalia onion
1 (15-ounce) can unsalted black-eyed peas, rinsed and drained
1. Preheat oven to 400°.
2. To prepare dressing, combine first 7 ingredients in a medium bowl; stir with a whisk. Gradually drizzle in oil, stirring constantly with a whisk.
3. To prepare salad, arrange torn pita in a single layer on a baking sheet. Bake at 400° for 7 minutes, stirring after 4 minutes. Cool completely. Reserve 1/2 cup toasted pita.
4. Combine tomato and remaining ingredients in a large bowl. Add remaining toasted pita and dressing to bowl; toss well to coat. Top evenly with reserved 1/2 cup toasted pita. Serve immediately. Serves 6 (serving size: 1 rounded cup)
CALORIES 224; FAT 14g (sat 1.9g, mono 9.9g, poly 1.5g); PROTEIN 5.2g; CARB 20.8g; FIBER 2.8g; CHOL 0mg; IRON 2.1mg; SODIUM 268mg; CALC 45mg
Vegetarian
Roasted Eggplant with Pomegranate, Pickled Chiles, and Pecans
Hands-on: 20 min. Total: 50 min. Eggplant is a staple in the Middle East, and they sure do know how to cook it. It’s stellar: smoky and light and not at all bitter. The trick is to cook it whole over a gas stovetop burner or on a hot grill. The outside gets all charred as the inside steams, gathering a nice smoky overtone and becoming perfectly cooked. Toasted pecans and pickled jalapeños infuse some Southern accents into the traditional dish. If you can’t find pomegranate arils (they come already “shucked” in the produce section), just omit them, or drizzle on a wee bit of pomegranate molasses.
1/4 cup white wine vinegar
1/4 cup water
2 teaspoons sugar
20 thin jalapeño pepper slices
2 medium globe eggplants (about 2 pounds)
1/4 cup plain whole-milk yogurt
2 teaspoons tahini (roasted sesame seed paste)
1/2 teaspoon kosher salt, divided
2 garlic cloves, minced
2 tablespoons extra-virgin olive oil, divided
2 teaspoons fresh lemon juice
2 cups arugula or watercress
1/4 cup pomegranate arils
1/4 cup pecans, toasted and crushed
1. Combine first 3 ingredients in a small saucepan; bring to a boil. Remove from heat, and add jalapeño; let stand 15 minutes. Drain.
2. Preheat grill to medium-high heat.
3. Place whole eggplants on grill rack; grill 15 minutes or until charred on all sides and tender when pierced with a thin knife, turning frequently. Remove from heat; gently scrape off charred skin, if desired. Cool eggplants slightly; halve lengthwise. Lightly score flesh.
4. Combine yogurt, tahini, 1/4 teaspoon salt, and garlic, stirring well. Drizzle 4 teaspoons oil and lemon juice over eggplant flesh; top with yogurt mixture.
5. Combine arugula, 2 teaspoons olive oil, and 1/4 teaspoon salt in a medium bowl; toss gently. Top each eggplant half with about 1/2 cup arugula, 5 jalapeño slices, 1 tablespoon pomegranate arils, and 1 tablespoon pecans. Serves 4 (serving size: 1 topped eggplant half)
CALORIES 205; FAT 14.2g (sat 2g, mono 8.4g, poly 3g); PROTEIN 4.5g; CARB 19.5g; FIBER 9.3g; CHOL 2mg; IRON 1.1mg; SODIUM 256mg; CALC 69mg
KID IN THE KITCHEN
OUR KID COOKS QUINOA—AND IT’S A HIT
“I was excited to make this recipe, especially since it includes one of my most favorite ingredients—quinoa. I’ve used quinoa in place of rice before but have never used it in a breakfast dish. This recipe was really easy to make and smelled amazing while cooking. I am not a huge fan of coconut so I was not sure I would like it, but I was surprised—this dish tasted really good. However, you can also try it with almond milk and top it with toasted slivered almonds. I would also recommend using any seasonal fruit and switching it up often. The quinoa is sweet and creamy, so you can use a tart fruit as a flavor contrast.”
Kid Friendly • Quick & Easy • Vegetarian
Breakfast Quinoa
Hands-on: 10 min. Total: 22 min. Like most whole grains, quinoa is surprisingly filling, but if you need more for breakfast, serve with an egg on the side.
1/2 cup uncooked quinoa
3/4 cup light coconut milk
2 tablespoons water
1 tablespoon light brown sugar
1/8 teaspoon salt
1/4 cup flaked unsweetened coconut
1 cup sliced strawberries
1 cup sliced banana
1. Preheat oven to 400°.
2. Place quinoa in a fine sieve, and place sieve in a large bowl. Cover quinoa with water. Using your hands, rub the grains together for 30 seconds; rinse and drain quinoa. Repeat the procedure twice. Drain well. Combine quinoa, coconut milk, 2 tablespoons water, brown sugar, and salt in a medium saucepan, and bring to a boil. Reduce heat, and simmer 15 minutes or until liquid is absorbed, stirring occasionally. Stir mixture constantly during the last 2 minutes of cooking.
3. While quinoa cooks, spread flaked coconut in a single layer on a baking sheet. Bake at 400° for 5 minutes or until golden brown. Cool slightly.
4. Place about 1/2 cup quinoa mixture in each of 4 bowls. Top each serving with 1/4 cup strawberry slices, 1/4 cup banana slices, and 1 tablespoon toasted coconut. Serve warm. Serves 4
CALORIES 178; FAT 5.5g (sat 3.8g, mono 0.4g, poly 0.8g); PROTEIN 4.4g; CARB 30.4g; FIBER 3.7g; CHOL 0mg; IRON 1.6mg; SODIUM 89mg; CALC 22mg
GLOBAL PANTRY
TAMARIND
By Naomi Duguid
I use tamarind in all kinds of dishes, but many American cooks aren’t familiar with this ingredient, which is mostly associated with Indian and Southeast Asian cooking. The fruits look like long, brown pods; inside is the pulp, dark brown and sticky, with seeds and some membrane embedded within. Luckily, you can buy convenient blocks of the pulp, separated from the pods, in Asian markets. You will need to mash the pulp with some warm water, working it with a fork or your fingers, to make tamarind liquid for use in recipes.
Make the effort to find some, and get to know tamarind. It’s a flavor gift to any cook, giving a delicious tart note to many dishes. It’s good for sauces where hot-sour is the goal, such as barbecue; balance it with a hint of sugar and suddenly you have great complexity. Try a dash in salad dressings, or make a simple and delectable relish for burgers or grilled meat by cooking up caramelized onions, salting them generously, and then balancing the sweetness with a little tamarind liquid. The final touch is a generous quantity of cilantro or mint. Or for an easy summer quencher, try the refreshing drink at right.
Kid Friendly • Quick & Easy • Make Ahead
Tart-Sweet Tamarind Drink
Hands-on: 5 min. Total: 27 min. We call for tamarind pulp here, but it is sometimes deceptively labeled as tamarind paste. When shopping, make sure what you are getting contains the fiber and seeds—see box below. For an extra-special touch, sugar the rim of the glass.
71/2 cups cold water, divided
4 ounces tamarind pulp, coarsely chopped
1/2 cup brown sugar
Lime slices (optional)
1. Bring 1 cup water to a boil. Combine boiling water and tamarind pulp in a bowl; mash with a fork. Let stand 10 minutes. Mash tamarind again. Press through a sieve into a bowl, pressing pulp firmly against the sieve to extract all liquid. Discard solids.
2. Combine tamarind liquid and 1/2 cup water in a small saucepan over medium heat. Add sugar; bring to a boil, stirring until sugar dissolves. Reduce heat, and simmer 5 minutes or until liquid thickens slightly. Remove from heat; cool 5 minutes.
3. Combine tamarind syrup with 6 cups water in a large pitcher. Serve over ice. Garnish with lime slices, if desired. Serves 8 (serving size: about 1 cup)
CALORIES 86; FAT 0.1g (sat 0.1g, mono 0g, poly 0g); PROTEIN 0.4g; CARB 22.4g; FIBER 0.4g; CHOL 0mg; IRON 0.5mg; SODIUM 8mg; CALC 2mg
WHAT TO COOK RIGHT NOW
GRILLED VIDALIA ONION SALAD
The world of sweet onions is full of regional pride—Washington’s Walla Wallas and Hawaii’s Maui onions certainly have their share of devoted fans—but there’s no touching the fierce loyalty inspired by the Vidalia. It’s Georgia’s official state vegetable, taking its name from the town where it was first harvested. The sugary-sweet allium’s season runs from April through September, peaking right about now. And though it’s versatile enough to be a kitchen staple—and typically is, down in Dixie—Georgia-based chefs like Ford Fry, whose highly lauded restaurants. include JCT. Kitchen & Bar and The Optimist, find brilliant ways to let the Southern superstar shine. “Whenever they’re in season, that’s the only onion we use in my restaurants,” says Fry.
To showcase Vidalia onions in a dish, keep the approach simple, he explains. A drizzle of olive oil and a sprinkle of salt and pepper are all it takes to bring out their best nature, whether they’re roasted, sautéed, or grilled. At The Optimist, Fry grills them over a wood fire, and then glazes them with chicken jus. Or he might roast them with a splash of sherry for a straightforward yet incredibly satisfying side dish. “They’re even great just shaved raw into a salad because their flavor is not too sharp,” he says.
In the fast and easy summer salad featured here, Fry grills the baby bulbs to caramelize their sugars and lend a whiff of smoke to complement the natural sweetness. Then he pairs them with juicy heirloom tomatoes and a tangy vinaigrette with some mustardy bite to lend the right balance. “It’s a play on the classic French dish—leeks vinaigrette.”
If you’re in the Atlanta area this month, you can sample this salad at Fry’s newest restaurant, King + Duke, located in Buckhead.
Quick & Easy • Vegetarian
Grilled Vidalia Onion Salad
Hands-on: 22 min. Total: 22 min.
3 tablespoons extra-virgin olive oil, divided
8 Vidalia onion bulbs (about 1 pound)
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 tablespoon whole-grain Dijon mustard
1 tablespoon red wine vinegar
2 teaspoons chopped fresh flat-leaf parsley
2 teaspoons chopped fresh tarragon
12 heirloom cherry tomatoes, halved
2 hard-cooked eggs, sliced
2 tablespoons minced fresh chives
1. Preheat charcoal or gas grill to medium heat.
2. Rub 1 tablespoon olive oil evenly over onions. Sprinkle evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Grill 6 minutes or until well marked and greens are tender, turning occasionally. Cool completely.
3. Combine Dijon mustard and vinegar in a small bowl, stirring with a whisk. Gradually add 2 tablespoons olive oil, stirring with a whisk. Stir in parsley, tarragon, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
4. Arrange 2 onions on each of 4 plates, and top evenly with tomatoes. Drizzle 1 tablespoon vinaigrette over each salad; top evenly with sliced eggs and minced chives. Serves 4 (serving size: 1 salad)
CALORIES 177; FAT 12.7g (sat 2.2g, mono 8.3g, poly 1.6g); PROTEIN 4.6g; CARB 11.9g; FIBER 1.8g; CHOL 93mg; IRON 1mg; SODIUM 378mg; CALC 47mg
FIRST BITES
Make Ahead • Vegetarian
Pickled Baby Pattypan Squash
Hands-on: 14 min. Total: 48 hr. 14 min. Find these mini summer veggies in markets this month. The toy-top shape makes them great for pickling whole. The spicy brine pairs perfectly with the mild squash flavor.
11/2 cups white vinegar
11/2 cups water
1/3 cup sliced shallots
1 tablespoon kosher salt
1 tablespoon sugar
1 tablespoon black peppercorns
1 teaspoon white peppercorns
1 teaspoon coriander seeds
1 teaspoon mustard seeds
1/2 teaspoon crushed red pepper
3 garlic cloves, crushed
1 bay leaf
21/2 cups baby pattypan squash, divided
4 tarragon sprigs
4 green onions (green parts only), halved lengthwise
1 lemon wedge
1. Combine first 12 ingredients in a medium saucepan; bring to a boil, stirring until sugar dissolves. Place 11/4 cups squash in a 1-quart canning jar; add tarragon, onions, and lemon. Add remaining squash to jar; top with hot vinegar mixture. Cover and seal. Refrigerate 2 days. Serves 8 (serving size: about 1/3 cup)
CALORIES 16; FAT 0.1g (sat 0g, mono 0g, poly 0.1g); PROTEIN 0.8g; CARB 3.5g; FIBER 0.8g; CHOL 0mg; IRON 0.3mg; SODIUM 75mg; CALC 17mg
QUICK TRICKS
BRIGHT AND SUNNY SUMMER SMOOTHIES
Place 1 cup plan 2% reduced-fat Greek yogurt in a blender; choose your favorite flavor combination, and proceed.
Watermelon, Cucumber & Mint:
Add 3 cups chopped English cucumber, 1/3 cup mint leaves, and 1/4 cup fresh lemon juice to blender; process until smooth. Strain cucumber mixture through a fine sieve over a bowl; discard solids. Add cucumber mixture, 6 cups chopped frozen watermelon, and 3 tablespoons agave nectar to blender; process until smooth. Serves 4 (serving size: 11/2 cups)
CALORIES 173; FAT 1.8g (sat 1.1g) SODIUM 26mg
Spinach:
Add 6 cups fresh baby spinach, 11/2 cups plain sweetened almond milk, 1 tablespoon agave nectar, 2 medium sliced peeled frozen ripe bananas, and 2 chopped peeled kiwifruit to blender; process until smooth. Serves 4 (serving size: 11/2 cups)
CALORIES 164; FAT 2.4g (sat 0.8g) SODIUM 134mg
Tropical:
Add 1 cup cubed peeled fresh pineapple, 1 cup diced peeled mango, 1/4 cup fresh orange juice, 3 tablespoons agave nectar, 2 teaspoons fresh lime juice, and a dash of salt to blender; process until smooth. Add 1 cup crushed ice; process until smooth. Serves 4 (serving size: about 1 cup)
CALORIES 135; FAT 1.4g (sat 0.8g); SODIUM 57mg
Gingered Carrot:
Place 2 cups chopped peeled carrot, 1/2 cup carrot juice, and 1 tablespoon grated peeled fresh ginger in a food processor. Process until smooth. Strain carrot mixture through a fine sieve; discard solids. Add carrot mixture, 11/2 cups crushed ice, and 1/4 cup honey to blender; process until smooth. Serves 4 (serving size: 1 cup)
CALORIES 143; FAT 1.5g (sat 1g); SODIUM 86mg
Horseradish-Tomato:
Add 1/2 cup crushed ice, 1/4 cup vegetable juice (such as V8), 21/2 tablespoons grated fresh horseradish, 1 tablespoon fresh lemon juice, 1/4 teaspoon kosher salt, 1/8 teaspoon freshly ground black pepper, 3 trimmed green onions, 2 cored seeded ripe red globe tomatoes, and 1 crushed garlic clove to blender; process until smooth. Serves 4 (serving size: 3/4 cup)
CALORIES 71; FAT 1.5g (sat 0.8g); SODIUM 172mg
Orange Cream:
Add 1 cup orange sherbet, 1 teaspoon grated orange rind, 3/4 cup fresh orange sections (about 1 large orange), and 1/2 teaspoon vanilla extract to blender; process until smooth. Add 1 cup ice; process until smooth. Pour into glasses; top evenly with 2 tablespoons coarsely chopped cinnamon-roasted almonds. Serve immediately. Serves 3 (serving size: 1 cup)
CALORIES 167; FAT 4.4g (sat 1.7g); SODIUM 48mg
DINNER TONIGHT
Fast weeknight menus from the Cooking Light Test Kitchen
The
SHOPPING LIST
Grilled Pork Chops with Nectarines
Fresh thyme
Garlic
Nectarines (2)
Extra-virgin olive oil
Sugar
Ground cumin
Ground red pepper
4 (6-ounce) bone-in center-cut pork chops
Mascarpone cheese
Bacon-Herb Salad
1 (6-ounce) package herb salad mix
Sherry vinegar
Dijon mustard
Honey
Center-cut bacon (2 slices)
The
GAME PLAN
While grill preheats:
■ Rub oil mixture on pork.
■ Make sugar mixture for nectarines.
While pork rests:
■ Grill nectarines.
■ Prepare salad.
Kid Friendly • Quick & Easy
Grilled Pork Chops with Nectarines
With Bacon-Herb Salad
Simple Sub: Substitute plums or peaches.
Flavor Swap: For a fruitier vinaigrette, use balsamic vinegar.
Kid Tweak: Omit the ground red pepper.
1 tablespoon chopped fresh thyme
31/2 teaspoons extra-virgin olive oil, divided
2 teaspoons minced fresh garlic
4 (6-ounce) bone-in center-cut pork chops (about 1/2 inch thick)
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Cooking spray
2 ripe nectarines
1/2 teaspoon sugar
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
4 teaspoons mascarpone cheese
1. Preheat grill to medium-high heat.
2. Combine thyme, 1 tablespoon oil, and garlic in a small bowl. Rub oil mixture evenly over pork chops; sprinkle with salt and black pepper. Place pork on grill rack coated with cooking spray; grill 3 minutes on each side or until desired degree of doneness. Let stand 10 minutes.
3. While pork stands, cut nectarines in half; discard pits. Combine sugar, 1/2 teaspoon oil, cumin, and red pepper in a small bowl. Sprinkle sugar mixture evenly over cut sides of nectarines. Place nectarines on grill rack coated with cooking spray; grill 5 minutes on each side or until tender. Cut nectarines into wedges; top evenly with mascarpone cheese. Serve with pork. Serves 4 (serving size: 1 pork chop, 1 nectarine half, and 1 teaspoon cheese)
CALORIES 330; FAT 17.3g (sat 5.5g, mono 6.1g, poly 1.5g); PROTEIN 33.4g; CARB 9.7g; FIBER 1.5g; CHOL 111mg; IRON 1.4mg; SODIUM 192mg; CALC 52mg
For the Bacon-Herb Salad:
Cook 2 center-cut bacon slices in a small nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Pour drippings into a medium bowl. Add 2 tablespoons sherry vinegar, 2 teaspoons Dijon mustard, 1 teaspoon honey, 1/4 teaspoon freshly ground black pepper, and 1/8 teaspoon kosher salt to bowl; stir with a whisk. Add 1 (6-ounce) package herb salad mix; toss to coat. Sprinkle with bacon. Serves 4 (serving size: about 1 cup)
CALORIES 30; FAT 1g (sat 0.5g); SODIUM 203mg
The
SHOPPING LIST
Garden Alfredo with Chicken
Zucchini (2)
Yellow squash (2)
Asparagus (5 ounces)
Red bell pepper (1)
Garlic
Fresh flat-leaf parsley
Pappardelle pasta (6 ounces)
Olive oil
Fat-free, lower-sodium chicken broth
All-purpose flour
Skinless, boneless chicken breast halves (1 pound)
Half-and-half
Parmesan cheese (2 ounces)
Arugula-Tomato Salad
Baby arugula (6 ounces)
Grape tomatoes (1 pint)
Red onion (1)
Champagne vinegar
Extra-virgin olive oil
Dijon mustard
The
GAME PLAN
While chicken cooks:
■ Cook pasta.
■ Cut vegetables.
While sauce cooks:
■ Prepare vinaigrette for salad.
Kid Friendly • Quick & Easy
Garden Alfredo with Chicken
With Arugula-Tomato Salad
Simple Sub: You can use linguine instead of pappardelle.
Kid Tweak: Broccoli or carrots can sub in for any of the vegetables.
Time-Saver: Look for bagged baby arugula.
1 pound skinless, boneless chicken breast halves
5/8 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
Cooking spray
6 ounces uncooked pappardelle pasta
2 medium zucchini
2 medium yellow squash
2 teaspoons olive oil
5 ounces thin asparagus spears, trimmed
1 red bell pepper, cut into thin strips
6 garlic cloves, thinly sliced
3/4 cup fat-free, lower-sodium chicken broth
1/2 cup half-and-half
2 teaspoons all-purpose flour
2 ounces fresh Parmesan cheese, grated
2 tablespoons flat-leaf parsley leaves
1. Heat a large skillet over medium-high heat. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Coat pan with cooking spray. Add chicken; cook 4 minutes on each side or until done. Remove from pan; let stand 5 minutes. Cut chicken across the grain into thin slices; keep warm. Reserve drippings in pan.
2. While chicken cooks, cook pasta according to package directions. Drain; keep warm.
3. Cut each zucchini and squash in half crosswise. Cut 1/2-inch slices from outer “walls” of zucchini and squash; discard cores. Slice pieces lengthwise into thin strips.
4. Heat a nonstick skillet over medium-high heat. Add oil; swirl. Add zucchini, squash, asparagus, and bell pepper; sauté 3 minutes. Sprinkle with 3/8 teaspoon salt. Add garlic; sauté 2 minutes. Remove pan from heat.
5. Combine broth, half-and-half, and flour; stir with a whisk. Add broth mixture to reserved drippings in skillet. Bring to a boil; cook 2 minutes or until slightly thickened, stirring constantly. Remove from heat. Add cheese; stir until cheese melts. Add pasta, vegetables, and chicken; toss. Sprinkle with 1/4 teaspoon black pepper and parsley. Serves 4 (serving size: 2 cups)
CALORIES 456; FAT 13.6g (sat 5.6g, mono 4.7g, poly 1.2g); PROTEIN 38.7g; CARB 43.2g; FIBER 4.4g; CHOL 106mg; IRON 4mg; SODIUM 718mg; CALC 270mg
For the Arugula-Tomato Salad:
Combine 2 tablespoons champagne vinegar, 1 tablespoon extra-virgin olive oil, 1/2 teaspoon Dijon mustard, 1/4 teaspoon black pepper, and 1/8 teaspoon salt in a medium bowl; stir with a whisk. Add 6 ounces baby arugula, 1 pint halved grape tomatoes, and 1/3 cup vertically sliced red onion; toss to coat. Serves 4 (serving size: about 11/4 cups)
CALORIES 61; FAT 3.7g (sat 0.5g); SODIUM 104mg
The
SHOPPING LIST
Grilled Chicken with Tomato-Avocado Salad
Fresh flat-leaf parsley
Shallots (1)
Fresh thyme
Garlic
Yellow corn (2 ears)
Red onion (1)
Yellow tomatoes (2)
Red tomatoes (2)
Cherry tomatoes (1 cup)
Avocado (1)
Canola mayonnaise
Cider vinegar
Olive oil
Onion powder
Ground cumin
Chipotle chile powder
4 (6-ounce) skinless, boneless chicken breast halves
Nonfat buttermilk
Grilled French Bread
Garlic
Olive oil
French bread loaf
The
GAME PLAN
While grill preheats:
■ Make dressing.
■ Rub spice mixture on chicken.
While chicken grills:
■ Grill bread.
While chicken rests:
■ Prepare salad.
Kid Friendly • Quick & Easy
Grilled Chicken with Tomato-Avocado Salad
With Grilled French Bread
Flavor Hit: While the bread is warm, rub it with a halved garlic clove.
Simple Sub: For less heat, use regular chili powder in place of chipotle chile powder.
Shop Smart: Buy corn with tight husks to ensure fresh, juicy kernels.
1/4 cup nonfat buttermilk
3 tablespoons canola mayonnaise
2 tablespoons minced fresh flat-leaf parsley
1 tablespoon minced shallots
1 teaspoon minced fresh thyme
1 teaspoon cider vinegar
1/4 teaspoon freshly ground black pepper
1/8 teaspoon kosher salt
1 garlic clove, minced
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
11/2 tablespoons olive oil
1 teaspoon onion powder
3/4 teaspoon ground cumin
3/4 teaspoon kosher salt, divided
1/4 teaspoon chipotle chile powder
2 ears yellow corn, shucked
1 small red onion, cut into 1/2-inch slices
2 yellow tomatoes, each cut into 4 slices
2 red tomatoes, each cut into 4 slices
1 cup cherry tomatoes, halved
1 sliced peeled ripe avocado
1. Preheat grill to high heat.
2. Combine first 9 ingredients in a small bowl; stir with a whisk. Chill buttermilk mixture until ready to serve.
3. Lightly coat chicken with cooking spray. Combine oil, onion powder, cumin, 1/2 teaspoon salt, and chipotle; rub evenly over chicken. Coat corn and onion with cooking spray. Arrange chicken, corn, and onion on grill rack; grill 8 minutes or until done, turning chicken and onion once and corn occasionally. Remove from grill; let stand 5 minutes. Cut corn kernels from cobs.
4. Slice chicken. Arrange 1 breast on each of 4 plates. Arrange 2 yellow and 2 red tomato slices on each plate. Top each serving with 1/4 cup cherry tomatoes. Divide corn, onion, and avocado evenly among plates. Sprinkle 1/4 teaspoon salt over salads. Drizzle about 11/2 tablespoons dressing over each salad. Serves 4
CALORIES 448; FAT 23.9g (sat 3.6g, mono 13.5g, poly 4.7g); PROTEIN 39g; CARB 21.4g; FIBER 5.9g; CHOL 98mg; IRON 2.4mg; SODIUM 618mg; CALC 68mg
For the Grilled French Bread:
Preheat grill to high heat. Place 4 (1-ounce) slices French bread on grill; grill 1 minute on each side or until grill marks appear. Brush each slice with 1/2 teaspoon olive oil; rub slices with cut side of a halved garlic clove. Serves 4 (serving size: 1 bread slice)
CALORIES 102; FAT 2.8g (sat 0.5g); SODIUM 146mg
The
SHOPPING LIST
Creole Shrimp and Rice
Onion (1)
Green bell pepper (1)
Celery
Fresh thyme
Garlic
Cherry tomatoes (1 pint)
Fresh chives
Creole seasoning
Canola oil
Ground red pepper
All-purpose flour
Boil-in-bag long-grain rice
Medium shrimp (3/4 pound)
1% low-fat milk
Garlic and Red Pepper Asparagus
Asparagus (1 pound)
Garlic
Extra-virgin olive oil
Crushed red pepper
The
GAME PLAN
While oven preheats:
■ Cook rice.
■ Trim asparagus.
While asparagus cooks:
■ Cook shrimp mixture.
Quick & Easy
Creole Shrimp and Rice
With Garlic and Red Pepper Asparagus
Time-Saver: Have your fishmonger peel and devein the shrimp.
Flavor Hit: Creole seasoning adds a kick of spice to the dish.
Prep Pointer: Before roasting, snap the tough ends off the asparagus.
1 (31/2-ounce) bag boil-in-bag long-grain rice
4 teaspoons canola oil, divided
3/4 pound medium shrimp, peeled and deveined
11/2 teaspoons Creole seasoning (such as Tony Chachere’s)
1/8 teaspoon ground red pepper
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped celery
1 tablespoon chopped fresh thyme
4 garlic cloves, minced
1 cup 1% low-fat milk
1 tablespoon all-purpose flour
2 cups cherry tomatoes, quartered
1/4 teaspoon freshly ground black pepper
2 tablespoons minced fresh chives
1. Cook rice according to package directions, omitting salt and fat.
2. Heat a large skillet over medium heat. Add 2 teaspoons oil to pan; swirl to coat. Sprinkle shrimp evenly with Creole seasoning and red pepper. Add shrimp to pan; sauté 3 minutes or until browned, stirring occasionally. Remove from pan.
3. Add 2 teaspoons oil to pan; swirl to coat. Add onion and next 4 ingredients to pan; sauté 5 minutes. Combine milk and flour in a small bowl, stirring with a whisk. Add milk mixture to pan; bring to a simmer. Reduce heat to medium; cook 3 minutes or until slightly thickened. Add tomatoes and black pepper to pan; cook 2 minutes or until tomatoes are tender. Stir in shrimp; sprinkle with chives. Serve with rice. Serves 4 (serving size: 13/4 cups shrimp mixture and 1/2 cup rice)
CALORIES 283; FAT 7.3g (sat 1.2g, mono 3.6g, poly 1.9g); PROTEIN 17.9g; CARB 36.7g; FIBER 4.1g; CHOL 110mg; IRON 1.3mg; SODIUM 699mg; CALC 164mg
For the Garlic and Red Pepper Asparagus:
Preheat oven to 425°. Combine 1 pound trimmed asparagus, 2 tablespoons extra-virgin olive oil, 1/4 teaspoon kosher salt, 1/4 teaspoon crushed red pepper, 1/4 teaspoon freshly ground black pepper, and 2 thinly sliced garlic cloves on a jelly-roll pan; toss to coat. Bake at 425° for 8 minutes or until asparagus is crisp-tender. Serves 4 (serving size: about 6 asparagus spears)
CALORIES 85; FAT 6.9g (sat 1g); SODIUM 123mg
SUPERFAST 20-MINUTE COOKING
Kick off summer with quick breaded catfish, kid-friendly chicken skewers, seared scallops, easy wraps, and more fast, fresh, seasonal dishes.
Quick & Easy
Seared Scallop Salad with Prosciutto Crisps
5 teaspoons extra-virgin olive oil, divided
1 tablespoon cider vinegar
1 tablespoon minced shallots
2 teaspoons Dijon mustard
4 cups mixed salad greens
2 cups cherry tomatoes, halved
1/2 cup sliced English cucumber
1 ounce prosciutto, thinly sliced
16 sea scallops (about 1 pound)
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
1. Combine 1 tablespoon oil, cider vinegar, minced shallots, and Dijon mustard in a large bowl, stirring with a whisk. Add salad greens, halved cherry tomatoes, and cucumber to bowl; toss gently to coat.
2. Heat a large nonstick skillet over medium-high heat. Add sliced prosciutto to pan; cook 3 minutes or until prosciutto is crisp; coarsely chop. Pat scallops dry with paper towels; sprinkle with freshly ground black pepper and kosher salt. Add 2 teaspoons olive oil to pan; swirl to coat pan. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness. Place 4 scallops and 2/3 cup salad mixture on each of 4 plates; sprinkle with prosciutto. Serves 4
CALORIES 171; FAT 7.1g (sat 1.2g, mono 4.5g, poly 0.9g); PROTEIN 16.7g; CARB 10.3g; FIBER 2.3g; CHOL 31mg; IRON 1.3mg; SODIUM 493mg; CALC 18mg
Quick & Easy
Chicken, Arugula, and Radish Pizza
If you don’t have white wine vinegar on hand, substitute red wine vinegar or champagne vinegar.
1 (12-inch) thin pizza crust (such as Boboli)
2 tablespoons extra-virgin olive oil, divided
11/2 cups skinless, boneless rotisserie chicken breast, shredded
1/3 cup part-skim ricotta cheese
1.5 ounces goat cheese, crumbled (about 1/3 cup)
1/2 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper
2 tablespoons white wine vinegar
1 teaspoon Dijon mustard
11/2 cups baby arugula
1/2 cup thinly sliced radishes
1. Place a baking sheet in the oven. Preheat oven to 475° (keep baking sheet in oven as it preheats).
2. Brush crust with 1 tablespoon olive oil; top pizza evenly with shredded chicken and ricotta cheese. Sprinkle with goat cheese, black pepper, and red pepper. Carefully place pizza on preheated baking sheet; bake at 475° for 10 minutes.
3. Combine white wine vinegar, 1 tablespoon olive oil, and Dijon mustard in a medium bowl, stirring with a whisk. Add arugula and radish slices; toss to coat. Top pizza with arugula mixture. Cut pizza into 8 wedges. Serves 4 (serving size: 2 wedges)
CALORIES 407; FAT 16.9g (sat 6g, mono 6.7g, poly 1.1g); PROTEIN 24.9g; CARB 37.1g; FIBER 0.5g; CHOL 53mg; IRON 0.7mg; SODIUM 668mg; CALC 111mg
Quick & Easy
Peanut Chicken Noodle Soup
If you can’t find udon, substitute 6 ounces uncooked spaghetti.
14 ounces uncooked fresh udon noodles
1/2 cup unsalted chicken stock
3 tablespoons reduced-fat creamy peanut butter
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 (13.5-ounce) can light coconut milk
3 cups shredded skinless, boneless rotisserie chicken breast (about 15 ounces)
3 cups thinly sliced napa cabbage
1/4 cup cilantro leaves
1 small serrano chile, thinly sliced
2 tablespoons Sriracha (hot chile sauce)
1. Cook noodles according to package directions, omitting salt and fat. Drain in a colander over a bowl, reserving 2 cups cooking liquid.
2. Heat stock and next 4 ingredients in a saucepan over medium-low heat.
3. Add cooking liquid and chicken to milk mixture; cook 3 minutes or until chicken is heated. Add noodles and cabbage; cook 2 minutes or until cabbage wilts. Sprinkle with cilantro and serrano; serve with Sriracha. Serves 6 (serving size: about 11/4 cups soup and 1 teaspoon Sriracha)
CALORIES 293; FAT 10.9g (sat 4.6g, mono 3.3g, poly 1.5g); PROTEIN 25.1g; CARB 25.6g; FIBER 2.1g; CHOL 73mg; IRON 1.7mg; SODIUM 656mg; CALC 43mg
Kid Friendly • Quick & Easy
Honey-Lime Chicken Kebabs
with Mango Slices
For a colorful accompaniment, add mini bell peppers to the broiler pan with the skewers.
1 pound skinless, boneless chicken breast, cut into 1-inch cubes
2 teaspoons grated lime rind
2 teaspoons minced fresh garlic
1 teaspoon chili powder
1/4 teaspoon kosher salt
Cooking spray
2 tablespoons fresh lime juice
1 tablespoon honey
2 sliced peeled mangoes
Chili powder (optional)
1. Preheat broiler to high.
2. Combine first 5 ingredients; toss to coat. Thread chicken onto 8 (6-inch) skewers. Place kebabs on a broiler pan coated with cooking spray; broil 4 minutes on each side or until done.
3. Combine juice and honey in a small bowl; stir with a whisk. Arrange kebabs and mango slices on a platter; drizzle with honey mixture, and sprinkle with chili powder, if desired. Serves 4 (serving size: 2 kebabs and 1 sliced mango half)
CALORIES 254; FAT 3.8g (sat 0.8g, mono 1.1g, poly 0.6g); PROTEIN 25.7g; CARB 30.9g; FIBER 2.9g; CHOL 73mg; IRON 0.9mg; SODIUM 265mg; CALC 30mg
Kid Friendly • Quick & Easy Vegetarian
Sunflower Granola Breakfast Parfaits
To make this portable breakfast a snap, prepare the granola in advance and store it in an airtight container. Be sure to keep a close eye on the broiler so the granola doesn’t burn. You can also sub pitted fresh cherries or any ripe berry for the raspberries.
1 cup old-fashioned rolled oats
1/4 cup raw sunflower seed kernels
1/4 cup shredded sweetened coconut
1/4 cup chopped walnuts
1/4 cup flaxseed meal
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
2 tablespoons butter, melted
2 tablespoons honey
1/2 teaspoon vanilla extract
4 cups plain fat-free Greek yogurt
2 cups raspberries
1. Place oven rack on middle shelf, about 10 inches below broiler. Preheat broiler to high.
2. Combine first 7 ingredients on a baking sheet; toss well. Broil 3 minutes or until lightly toasted, stirring every 1 minute. Combine butter, honey, and vanilla in a small bowl. Drizzle butter mixture over oat mixture; toss to coat. Broil granola an additional 2 minutes or until well toasted, stirring after 1 minute. Remove granola from oven; cool on pan 8 minutes, stirring occasionally.
3. Spoon 1/2 cup yogurt into each of 8 bowls. Top with about 1/3 cup granola and about 1/4 cup berries. Serves 8
CALORIES 235; FAT 10.6g (sat 3.3g, mono 2.5g, poly 4.1g); PROTEIN 14g; CARB 23.2g; FIBER 4.9g; CHOL 8mg; IRON 1.3mg; SODIUM 150mg; CALC 98mg
Kid Friendly • Quick & Easy
Baby Potatoes
with Tomato-Corn Sauté
12 ounces small baby potatoes, halved
1 tablespoon olive oil
1 cup fresh corn kernels (about 2 ears)
11/2 teaspoons thinly sliced garlic
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
1 cup halved grape tomatoes
1/3 cup chopped fresh cilantro
1 ounce fresh Parmesan cheese, shaved (about 1/4 cup)
1. Place potatoes in a medium sauce-pan; cover with water. Bring to a boil. Cook 10 minutes or until tender; drain.
2. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add corn and next 3 ingredients to pan; sauté 2 minutes. Add potatoes and tomatoes to pan; cook 1 minute. Top with cilantro and cheese. Serves 4 (serving size: 3/4 cup)
CALORIES 160; FAT 6g (sat 1.8g, mono 3.2g, poly 0.7g); PROTEIN 5.9g; CARB 22.5g; FIBER 2.7g; CHOL 6.2mg; IRON 0.9mg; SODIUM 279mg; CALC 96mg
Variation 1: Arugula Pesto
Place 1 pound baby potatoes in a saucepan; cover with water. Bring to a boil. Cook 11 minutes; drain. Pulse 1 cup arugula, 1/2 cup fresh basil, 2 tablespoons grated fresh Parmesan, 2 tablespoons unsalted chicken stock, 1 tablespoon olive oil, 1 tablespoon fresh lemon juice, 3/8 teaspoon salt, and 1/4 teaspoon pepper in a mini food processor. Combine potatoes and arugula mixture in a medium bowl; toss. Serves 4 (serving size: 3/4 cup)
CALORIES 125; FAT 4.3g (sat 1g); SODIUM 286mg
Variation 2: Warm Bacon Vinaigrette
Place 1 pound quartered baby potatoes in a saucepan; cover with water. Bring to a boil. Cook 8 minutes; drain. Cook 2 center-cut bacon slices in a skillet until crisp; crumble. Combine drippings, 2 tablespoons cider vinegar, 1 tablespoon olive oil, 1 tablespoon Dijon, 1 teaspoon brown sugar, and 1/4 teaspoon salt in a bowl. Add potatoes and 2 cups spinach. Top with 1/4 cup green onions and bacon. Serves 4 (serving size: 3/4 cup)
CALORIES 134; FAT 4.6g (sat 1g); SODIUM 304mg
Variation 3: Kale and Garlic
Place 1 pound sliced baby potatoes in a saucepan; cover with water. Bring to a boil. Cook 8 minutes; drain. Heat a large skillet over medium-high heat. Add 11/2 tablespoons canola oil, swirl to coat. Add potatoes and 2 tablespoons sliced garlic; cook 3 minutes. Add 3 cups chopped kale and 1 tablespoon water. Cover and cook 3 minutes. Add 1 teaspoon sesame oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper; toss. Serves 4 (serving size: 3/4 cup)
CALORIES 168; FAT 6.9g (sat 0.6g); SODIUM 338mg
Quick & Easy
Cornmeal-Dusted Catfish
with Quinoa Sauté
1/3 cup uncooked quinoa
1/2 cup hot water
1/4 cup cornmeal
4 (6-ounce) catfish fillets
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
21/2 tablespoons olive oil, divided
1 cup chopped green bell pepper
1 tablespoon minced jalapeño pepper
2 teaspoons thinly sliced garlic
1 cup fresh corn kernels (about 2 ears)
1 cup chopped tomato
1/4 cup chopped green onions
1 tablespoon fresh lime juice
4 lemon wedges
1. Place quinoa in a fine sieve; place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice. Drain well. Combine 1/2 cup hot water and quinoa in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 13 minutes or until liquid is absorbed and quinoa is tender.
2. Heat a large nonstick skillet over medium-high heat. Place cornmeal in a shallow dish. Sprinkle fish with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dredge fish in cornmeal. Add 1 tablespoon oil to pan; swirl to coat. Add fish to pan; cook 4 minutes on each side or until desired degree of doneness. Remove fish from pan; keep warm.
3. Return pan to medium-high heat. Add remaining 11/2 tablespoons oil to pan. Add bell pepper, jalapeño, garlic, 1/4 teaspoon salt, and 1/4 teaspoon black pepper to pan; sauté 3 minutes. Add corn; sauté 2 minutes. Stir in quinoa, tomato, onions, and juice. Serve fish with quinoa mixture and lemon wedges. Serves 4 (serving size: 1 fillet, about 2/3 cup quinoa mixture, and 1 lemon wedge)
CALORIES 363; FAT 14.9g (sat 2.7g, mono 8g, poly 3.1g); PROTEIN 32.4g; CARB 26g; FIBER 3.9g; CHOL 99mg; IRON 2mg; SODIUM 380mg; CALC 54mg
Quick & Easy
Curried Pork Salad Wraps
If you can’t find lavash, try lower-sodium flatbreads or sandwich wraps.
2 teaspoons olive oil
1 (1-pound) pork tenderloin, trimmed and cut into bite-sized pieces
2 teaspoons curry powder
1/2 teaspoon kosher salt
1/4 cup chopped celery
1/4 cup chopped unsalted, shelled, dry-roasted pistachios
1/4 cup raisins
3 tablespoons plain fat-free yogurt
3 tablespoons canola mayonnaise
4 lavash flatbreads
8 butter lettuce leaves
12 (1/8-inch-thick) slices tomato
1. Heat a large skillet over medium-high heat. Add olive oil to pan; swirl to coat. Add pork, curry, powder, and salt to pan; sauté 4 minutes or until pork is done. Let pork mixture cool slightly. Combine pork mixture, celery, pistachios, raisins, yogurt, and canola mayonnaise in a medium bowl.
2. Top each lavash with 2 lettuce leaves, 3 tomato slices, and about 3/4 cup pork mixture, leaving a 1/2-inch border around edges. Roll up wraps, and cut in half diagonally. Serves 4
CALORIES 446; FAT 16.7g (sat 2.3g, mono 8.9g, poly 4g); PROTEIN 32.8g; CARB 42.6g; FIBER 8.1g; CHOL 78mg; IRON 4mg; SODIUM 521mg; CALC 88mg
BUDGET COOKING
FEED 4 FOR LESS THAN $10
Quick & Easy
Mussels Fra Diavolo with Linguine
$2.49/serving; $9.96 total
Hands-on: 20 min. Total: 20 min. Fra diavolo means “brother devil” in Italian and refers to a spicy, tomato-based sauce. Here we use store-bought marinara that’s jazzed up with fresh fennel, crushed red pepper, and garlic.
8 ounces uncooked linguine
1 tablespoon olive oil
1 cup chopped fennel bulb
1/2 cup chopped onion
2 tablespoons minced fresh garlic
3/4 teaspoon crushed red pepper
1/4 teaspoon kosher salt
1 cup lower-sodium marinara sauce
11/2 pounds mussels, scrubbed and debearded (about 40)
1/4 cup chopped fresh flat-leaf parsley
1. Cook pasta according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 3/4 cup pasta water.
2. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add fennel and onion to pan; sauté 3 minutes. Add garlic, pepper, and salt; sauté 2 minutes, stirring constantly. Add reserved pasta water and marinara to pan; cook 1 minute. Add mussels; cover and cook 3 minutes or until shells open. Discard any unopened shells. Place 1 cup pasta in each of 4 shallow bowls. Top each serving with about 11/2 cups mussels mixture. Sprinkle evenly with parsley. Serves 4
CALORIES 423; FAT 8.5g (sat 1.4g, mono 3.3g, poly 1.4g); PROTEIN 28.4g; CARB 58.2g; FIBER 4.2g; CHOL 45mg; IRON 9.5mg; SODIUM 654mg; CALC 99mg
Kid Friendly • Quick & Easy
Shrimp and Broccoli Stir-Fry
$2.29/serving; $9.16 total
Hands-on: 30 min. Total: 30 min. Just a touch of honey adds a slight sweetness that rounds out the flavor in this quick stir-fry. Pat the shrimp dry with paper towels before adding them to the wok so they brown nicely. Serve with hot cooked brown rice.
1 pound medium shrimp, peeled and deveined
1 tablespoon cornstarch
21/2 tablespoons canola oil, divided
1/4 cup (1-inch) diagonally cut green onions
2 teaspoons minced peeled fresh ginger
3 garlic cloves, thinly sliced
2 cups broccoli florets
1/4 cup lower-sodium soy sauce
2 tablespoons rice vinegar
1 teaspoon honey
1/8 teaspoon crushed red pepper
1. Combine shrimp and cornstarch in a medium bowl, tossing to coat. Heat a large wok or skillet over high heat. Add 1 tablespoon oil to pan; swirl to coat. Add shrimp; stir-fry 4 minutes. Remove shrimp from pan; place in a medium bowl. Add 11/2 teaspoons oil to pan; swirl to coat. Add green onions, ginger, and garlic to pan; stir-fry 45 seconds. Add onion mixture to shrimp.
2. Add 1 tablespoon oil to pan; swirl to coat. Add broccoli; stir-fry 11/2 minutes. Stir in shrimp mixture, soy sauce, and remaining ingredients; bring to a boil. Cook 1 minute or until shrimp are done and broccoli is crisp-tender. Serves 4 (serving size: about 1 cup)
CALORIES 201; FAT 10.1g (sat 0.8g, mono 5.6g, poly 2.7g); PROTEIN 18g; CARB 10.5g; FIBER 1.7g; CHOL 143mg; IRON 1.3mg; SODIUM 571mg; CALC 96mg
OOPS!
YOUR BREADING FALLS OFF
How to keep it on the chicken, not on the pan
A golden, crunchy-crisp coating adds oodles of eating pleasure to chicken breasts, fish fillets, pork chops, and the like. But then a breading failure happens—a kitchen tragedy. The problem is often a pan that’s too cool. A cool pan grabs breading and won’t let go, causing whole slabs to peel off. Uneven coating will also chip and tear. Yes, lots of frying oil would make the job easier, but that’s not the way we do things. Technique is the key.
The solution: Flour first, and keep your pan nice and hot. Breading works best as a three-step process: Dredge in flour, dip in liquid (usually egg or buttermilk), and coat with breadcrumbs. Flour helps the liquid cling, which in turn holds the breading in place. Shake off excess at every stage to keep coating uniform. Heat oil over medium-high heat (a drop of water should sizzle when it hits the pan), and cook a few minutes without touching; hands-off cooking helps form a crust that adheres. Turn the food gently with a spatula; tongs will pinch and tear the breading. Cook until done.