12 HEALTHY HABITS
EAT MORE HEALTHY FATS
Taste buds, rejoice! This month is all about fat: good-for-you, delicious, heart-healthy fat.
Fat lives a double life. It can be your friend, adding flavor, pleasing texture, and satisfying richness to foods. And some fats, chiefly the poly- or monounsaturated kinds—found in plant-based foods, fish, nuts, and most oils—help your body absorb nutrients and actually lower cholesterol. But fats can also be a problem. All varieties contain more than double the calories per gram of protein or carbohydrates. Too much of the saturated stuff also clogs arteries. The less said about artificial trans fats, the better.
Fat phobia is over; fat nuance is in. The goal these days is to incorporate more of the good fats and less of the bad into all meal planning, cooking, and snacking. Here, you’ll find easy opportunities to swap in good fats while lowering your sat fat intake.
Kid Friendly • Quick & Easy • Freezable • Make Ahead • Vegetarian
Orange-Hazelnut Snack Muffins
Hands-on: 10 min. Total: 22 min. Hazelnut flour (often called meal) is full of heart-healthy fats, fiber, and protein.
1.5 ounces hazelnut flour (about 6 tablespoons; such as Bob’s Red Mill)
2.5 ounces cake flour (about 1/2 cup)
1 teaspoon baking powder
1/4 teaspoon salt
2 tablespoons canola oil
2 tablespoons 2% reduced-fat milk
11/2 tablespoons agave nectar
11/2 teaspoons grated orange rind
1 tablespoon fresh orange juice
1 large egg, lightly beaten
Cooking spray
1. Preheat oven to 350°.
2. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours, baking powder, and salt in a small bowl. Combine oil, milk, agave, rind, juice, and egg in a large bowl, stirring with a whisk. Add flour mixture to oil mixture, stirring just until moist.
3. Spoon batter evenly into 12 miniature muffin cups coated with cooking spray. Bake at 350° for 12 minutes or until a wooden pick inserted in center of muffins comes out clean. Remove muffins from pan; cool on a wire rack. Serves 12 (serving size: 1 muffin)
CALORIES 81; FAT 5g (sat 0.5g, mono 1.7g, poly 0.8g); PROTEIN 1.6g; CARB 7.6g; FIBER 0.5g; CHOL 16mg; IRON 0.7mg; SODIUM 89mg; CALC 32mg
FAQS ABOUT FATS
Fear not! Healthy Habits Coach Allison Fishman Task is here with answers to three top questions about fats.
1. IF SOMETHING IS HIGH IN UNSATURATED FAT (LIKE AVOCADO), DOES THAT MEAN IT’S OK TO EAT MORE?
Too much of a good thing can be a calorie problem, and this includes avocado.
Unsaturated fats do have health benefits, but regardless of the type of fat, if you eat a lot of it, you’re taking in a lot of calories.
Moderation is key—aim to work in plenty of healthy fats without busting your calorie budget. And don’t replace unhealthy fats with refined carbs (white bread, sugar); reach for veggies and fruit instead.
2. DOES HEATING OLIVE OIL DESTROY ITS BENEFICIAL PROPERTIES?
Olive oils can take the heat—at least up to about 405° (slightly lower for extra-virgin)—and still retain all their nutrients. It’s when they reach their smoke point that the oils begin breaking down. Olive oil can handle most stovetop applications, but for roasting or higher-temp cooking, try something with a higher smoke point, like canola oil, that still provides the same benefits. Canola oil also has the lowest saturated fat content and is a good substitute for butter in baking (try replacing half the butter called for in a recipe with canola oil).
3. ARE FOODS LABELED TRANS FAT–FREE OK TO EAT?
Zero trans fats on the nutrition panel doesn’t mean there are none. If partially hydrogenated oil is in the ingredient list, the product has trans fats. Food makers can list zero grams of trans fats if one serving has less than half a gram. If you eat several servings in a day, you could quickly reach your daily limit of 2 grams. Find better-for-you snacks that deliver on convenience and flavor at CookingLight.com/HealthyHabits.
MASTER CLASS
TODAY’S LESSON: CHICKEN WINGS
Our no-fry method makes it a breeze to serve these plump-crispy-sticky-saucy drumettes.
You may think of chicken wings as bar food, but these saucy babies are great for, say, watching Monday Night Football. We ditched the standard deep-frying procedure in favor of a two-step steam-and-sauté method that maintains the plump, juicy goodness of the wings while curtailing the messy effects of oil in the kitchen and on the waistline. These crowd-pleasers are a breeze to prepare, and we offer three bold flavor variations for lots of weeknight wing fun.
Quick & Easy
Garlic-Buffalo Drumettes
Hands-on: 35 min. Total: 35 min. If the skillet gets crowded, brown the chicken in batches.
20 chicken drumettes, skinned
1/4 cup canola oil
3 tablespoons minced fresh garlic
2 tablespoons minced fresh chives
3 tablespoons hot pepper sauce (such as Frank’s)
1/8 teaspoon ground red pepper
1.5 ounces blue cheese, crumbled (1/3 cup)
1. Add water to a Dutch oven to a depth of 1 inch; bring to a simmer. Place chicken in a vegetable steamer. Place steamer in pan over water; cover. Reduce heat to medium-low. Steam, covered, 10 minutes. Remove chicken from steamer; cool. Pat dry.
2. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add chicken to pan; sauté 5 minutes, turning to brown on all sides. Add garlic and chives to pan; sauté 30 seconds, stirring constantly. Remove pan from heat; transfer chicken mixture to a large bowl using a slotted spoon.
3. Combine pepper sauce and ground red pepper. Drizzle pepper mixture over chicken; toss to coat. Sprinkle with cheese. Serves 4 (serving size: 5 drumettes and about 1/3 ounce blue cheese)
CALORIES 310; FAT 16.3g (sat 4.4g, mono 7.1g, poly 3.2g); PROTEIN 36.5g; CARB 2.6g; FIBER 0.2g; CHOL 196mg; IRON 1.6mg; SODIUM 599mg; CALC 87mg
Quick & Easy
Sticky Chile Drumettes
Prepare Garlic-Buffalo Drumettes through step 2, omitting garlic and chives and adding 1/3 cup chopped green onions and 1 tablespoon minced peeled fresh ginger instead. Combine 3 tablespoons Thai sweet chili sauce (such as Mae Ploy), 11/2 tablespoons Sriracha (hot chile sauce, such as Huy Fong), 2 teaspoons rice vinegar, and 2 teaspoons fish sauce, stir well. Drizzle chili mixture over chicken; toss. Serves 4 (serving size: 5 drumettes)
CALORIES 272; FAT 13.2g (sat 2.4g); SODIUM 520mg
Quick & Easy
Mango-Serrano Drumettes
Prepare Garlic-Buffalo Drumettes through step 2, omitting garlic and chives and adding 1/3 cup chopped fresh cilantro and 2 thinly sliced serrano chiles instead. Bring 1 (9.6-ounce) can mango nectar to a boil in a small saucepan over medium heat. Simmer 15 minutes or until reduced to 1/4 cup, stirring occasionally. Stir in 2 tablespoons fresh lime juice and 1/2 teaspoon kosher salt. Drizzle mango mixture over chicken mixture; toss. Serves 4 (serving size: 5 drumettes)
CALORIES 297; FAT 13.2g (sat 2.4g); SODIUM 415mg
NO-FRY CHICKEN WINGS
1. STEAM Keep heat moderately low. If overcooked, the chicken will dry out.
2. CRISP Sauté the wings in a bit of oil in a hot pan. This crisps up the exterior.
3. COAT Transfer the wings from the pan to a bowl, and douse with yummy sauce.
RECIPE MAKEOVER
KEY LIME LIGHTENS UP
It may have seemed like a light, ethereal pie all along, but it wasn’t—until now. We kept the tang and the graham goodness.
There’s an addictive quality to Key lime pie’s finely tuned balance of the sweet and the tart, the creamy and the crunchy, all crowned with fluffy cream. It seems so airy, but it’s 500 calories of airy. Time for a makeover, indeed.
This one threw us a curveball, though, as we found the graham cracker crust to be tricky. It needs fat to help bind the crumbs and to maintain a crisp texture when baked, filled, and chilled. Too little fat delivers a crumbly mess that grows soggy after sitting—as we discovered to our chagrin in our first few tests. Nor did canola oil, in place of butter, yield the crisp goodness we were looking for. The breakthrough discovery, oddly, was white chocolate. It melts to bind the crumbs in the oven, and then hardens when cooled to form a perfectly crisp crust. Fat-free condensed milk, 2% Greek yogurt, and lots of zesty, fresh-squezzed lime juice combine for a light, tangy, creamy filling. Fat-free whipped topping adds a fluffy finish with a lot less fat, of course, than cream. This pie boasts 75% less fat than the original and makes this Key lime treat a dessert you can enjoy all year long.
Kid Friendly • Make Ahead
Key Lime Pie
Hands-on: 25 min. Total: 3 hr. 4 min.
Crust:
1 cup graham cracker crumbs
1 tablespoon brown sugar
1/8 teaspoon salt
1 ounce premium white chocolate, grated or finely chopped
2 tablespoons butter, melted and cooled
1 tablespoon canola oil
Cooking spray
Filling:
1/2 cup plain 2% reduced-fat Greek yogurt
1/2 cup fresh Key lime juice or fresh lime juice
1/2 teaspoon grated lime rind
3 large egg yolks
1 (14-ounce) can fat-free sweetened condensed milk
3/4 cup frozen fat-free whipped topping, thawed
1. Preheat oven to 350°.
2. To prepare crust, combine crumbs, sugar, salt, and chocolate in a bowl, stirring well to combine. Add butter and oil; toss with a fork until moist. Press crumb mixture into bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 350° for 8 to 10 minutes or until beginning to brown; cool completely on a wire rack.
3. To prepare filling, place yogurt and next 4 ingredients (through milk) in a bowl; beat with a mixer at medium speed 2 minutes. Pour mixture into prepared crust. Bake at 350° for 14 minutes or until set. Cool pie completely on wire rack. Cover loosely, and chill at least 2 hours. Serve with whipped topping. Serves 8 (serving size: 1 pie slice and 11/2 tablespoons whipped topping)
CALORIES 280; FAT 8.9g (sat 3.6g, mono 3.4g, poly 1.3g); PROTEIN 6.6g; CARB 43.2g; FIBER 0.4g; CHOL 84mg; IRON 0.6mg; SODIUM 147mg; CALC 144mg
CLASSIC |
MAKEOVER |
519 calories per slice |
280 calories per slice |
33.5 grams total fat |
8.9 grams total fat |
19.6 grams saturated fat |
3.6 grams saturated fat |
NUTRITION MADE EASY
BY THE NUMBERS
This may be your biggest cookout of the year. Here are ways to keep the meal bursting with patriotic flavor—with way fewer calories.
BREW A FRESH FRUIT SANGRIA
Skip the sugar-packed margarita mixes, and stir up this sparkling 140-calorie treat. It’s sweetened with real fruit and saves 30g sugar. Combine 1 cup pitted and halved cherries, 1 cup blueberries, 1 cup quartered strawberries, 1/2 cup chopped peaches, and 1/3 cup brandy in a large pitcher; chill 2 hours. Stir in 1 cup pineapple juice and 1 (750-milliliter) bottle chilled prosecco. Garnish with fresh mint Serves 8. Savings: 160 calories
LAY ON LOTS OF CRUNCHY CRUDITÉS
Give the chips and onion dip a day off. Nosh instead on a platter of fresh vegetables, and serve with our simple, creamy herb dip: Combine 4 ounces 1/3-less-fat cream cheese, 1/4 cup nonfat buttermilk, 2 tablespoons chopped fresh chives, 1 tablespoon chopped fresh parsley, 1 tablespoon lemon juice, 1/4 teaspoon salt, and 2 minced garlic cloves; beat with a mixer until smooth. Savings: 150 calories
TRIM THE TRIFLE
Billowing clouds of whipped cream send a traditional patriotic trifle into 500-plus calorie territory. Keep the berry goodness and light texture with angel food cake, but swap the cream for 12 ounces reduced-calorie whipped topping spiked with 2 tablespoons Grand Marnier. You’ll save 15g sat fat with this lighter layer. Savings: 250 calories
BUILD A LEANER BURGER
Start with a 90% lean ground beef base to save 100 calories and 4g sat fat (per raw 4-ounce patty) over the 80/20 grind. A thin slice of cheese adds melty goodness for just 45 calories. Guacamole lends creamy zip with only 25 calories per tablespoon and 120mg less sodium than ketchup. Finish with farm-fresh tomatoes, red onion, and crisp greens for super-low-calorie flavor and crunch. Savings: 230 calories
SLIM THE SLAW
A little heart-healthy canola mayo goes a long way to keep our slaw creamy, while mustard seeds and a pinch of ground red pepper boost flavor. You’ll also cut out 14g fat and 300mg sodium. Savings: 166 calories
YES. MAYO, NO.
Shave calories and sodium with our version, which tosses crisp-tender taters in a tangy herb-infused olive oil sauce. Savings: 115 calories
MAKE BAKED BEANS BETTER
Dress up organic navy beans with fresh thyme and center-cut bacon. Our recipe also saves 600mg sodium over canned pork ’n’ beans. Savings: 192 calories
HOW SALTY IS YOUR PICKLE?
As we reported in the March issue, nutrition labels on supermarket foods are at best a general indicator of sodium levels. (We had to abandon our favorite low-in-sodium marinara sauce when the lab showed it wasn’t low in sodium at all.) But we were curious if this applied to foods that are suspended in salty brines, which, presumably, are made from fairly precise recipes. Answer: Here, too, the numbers were all over the map.
A few supermarket pickles contained more sodium than their labels claimed—18% more in one example. Most, however, came in under. One brand was 23% lower than stated. This didn’t make them low sodium, mind you: The pickles averaged 313mg per spear—14% of the daily allowance. Keep in mind that not all serving sizes are an entire spear. Some brands list a serving as two-thirds or three-quarters of a spear. (They should come with rulers.)
Kid Friendly • Make Ahead Vegetarian
Easy Dill Pickle Spears
The recipe below still registers a briny kick. We lab tested them, and after 24 hours, sodium measured 49mg. After a 5-day soak, just 66 mg.
Combine 2 cups water, 11/2 cups white wine vinegar, 11/2 teaspoons sugar, 11/4 teaspoons kosher salt, 1 teaspoon black peppercorns, 1 teaspoon dill seed, 1 teaspoon mustard seeds, and 4 thinly sliced garlic cloves in a medium saucepan. Bring to a boil; stir. Quarter 6 pickling cucumbers lengthwise, and place in a bowl or jar; add 3/4 ounce fresh dill. Top with hot vinegar mixture. Cover and refrigerate overnight. Serves 24 (serving size: 1 spear)
CALORIES 5; FAT 0.1g (sat 0g); SODIUM 49mg
RADICALLY SIMPLE
JULY FIREWORKS
By Rozanne Gold
It’s easy to create exciting, brilliant flavors while avoiding megawatt spice and chile fire. Let fresh garlic lend its trademark warmth, and let lemons add mouth-tingling acidity. These tastes are perfect for Fourth of July celebrations, when we’re slaking our thirst with lemonade or salty margaritas, either of which would be a great accompaniment for my colorful Shrimp, Chorizo, and Corn Salad.
This dish sizzles with global influences coalescing into a meal that tastes surprisingly American. Cooked in only four minutes in a superhot pan, the salad can be prepared several hours ahead and served at room temperature—ideal for outdoor entertaining. Enjoy the fireworks!
Quick & Easy • Make Ahead
Shrimp, Chorizo, and Corn Salad
Hands-on: 16 min. Total: 16 min. Prepping the ingredients takes less than 10 minutes, and dinner is on the table in less than 20.
12 ounces large shrimp, peeled
2 cups fresh corn kernels
1/3 cup chopped green onions
11/2 tablespoons Sriracha (hot chile sauce, such as Huy Fong)
2 teaspoons minced fresh garlic
1/2 teaspoon kosher salt
13/4 ounces thinly sliced Spanish chorizo sausage
1/2 cup chopped basil leaves, divided
12 red grape tomatoes, halved and divided
12 yellow teardrop tomatoes, halved and divided
11/2 tablespoons olive oil
2 teaspoons grated lemon rind
2 tablespoons fresh lemon juice
1. Combine first 7 ingredients in a large bowl. Add 1/4 cup chopped basil, 12 red tomato halves, and 12 yellow tomato halves; toss shrimp mixture gently to combine.
2. Heat a large skillet over high heat. Add olive oil to pan; swirl to coat. Add shrimp mixture to pan, and cook 4 minutes or until shrimp turn pink, stirring frequently. Place about 11/2 cups shrimp mixture in each of 4 shallow bowls, and sprinkle each serving with 1/2 teaspoon grated lemon rind, 11/2 teaspoons lemon juice, 6 tomato halves, and 1 tablespoon chopped basil. Serves 4
CALORIES 256; FAT 12.2g (sat 2.9g, mono 6.6g, poly 1.8g); PROTEIN 18.2g; CARB 21.1g; FIBER 3g; CHOL 118mg; IRON 1.5mg; SODIUM 583mg; CALC 87mg
EVERYDAY VEGETARIAN
MEATLESS MONDAYS
Vegetarian
Grilled Tempeh Kabobs
Hands-on: 22 min. Total: 2 hr. 10 min. The salty-sweet glaze complements the nutty, slightly tangy flavor of the tempeh. If you’ve never experimented with this soybean cake before, this is a good recipe to start with.
5 teaspoons rice vinegar, divided
1 tablespoon lower-sodium soy sauce
2 teaspoons dark sesame oil
2 teaspoons sambal oelek (ground fresh chile paste)
1/4 teaspoon black pepper
1 (8-ounce) package organic soy tempeh, cut into 16 pieces
2 tablespoons honey
2 tablespoons fresh lime juice
1 tablespoon canola oil
1/2 teaspoon kosher salt
1/8 teaspoon ground red pepper
16 cherry tomatoes
16 button mushrooms
1 large yellow bell pepper, cut into 16 pieces
2 tablespoons diagonally sliced green onions
1. Combine 1 tablespoon vinegar and next 4 ingredients (through black pepper) in a small zip-top plastic bag; add tempeh. Marinate in refrigerator 2 hours, turning occasionally.
2. Combine 2 teaspoons vinegar, honey, juice, canola oil, salt, and red pepper in a small saucepan. Bring to a boil over medium-high heat; cook 2 minutes or until honey mixture is slightly thickened.
3. Preheat grill to high heat.
4. Thread tempeh, tomatoes, mushrooms, and bell pepper alternately onto each of 8 (6-inch) skewers. Place skewers on grill; grill 10 minutes or until browned, turning after 5 minutes and basting occasionally with half of honey mixture. Drizzle with remaining honey mixture; sprinkle with onions. Serves 4 (serving size: 2 skewers)
CALORIES 250; FAT 10.1g (sat 1.4g, mono 4.3g, poly 3.4g); PROTEIN 14.5g; CARB 27.6g; FIBER 8g; CHOL 0mg; IRON 2.7mg; SODIUM 444mg; CALC 108mg
QUICK TRICKS
6 RUBS TO SPICE UP CHICKEN
Pick your favorite flavor, rub or brush onto 4 (6-ounce) skinless, boneless chicken breast halves, and grill until done.
Mexican Mole
Combine 1 tablespoon water and 2 teaspoons instant espresso powder in a small bowl, stirring until espresso dissolves. Stir in 2 teaspoons smoked paprika, 1 teaspoon unsweetened cocoa, 1 teaspoon ground cumin, 1 teaspoon olive oil, and 1/4 teaspoon salt. Serves 4 (serving size: about 1 teaspoon)
CALORIES 18; FAT 1.5g (sat 0.1g); SODIUM 149mg
Moroccan
Combine 1 teaspoon Hungarian sweet paprika, 1/2 teaspoon ground cumin, 1/2 teaspoon ground cinnamon, 1/4 teaspoon salt, 1/4 teaspoon ground ginger, 1/4 teaspoon ground red pepper, and 1/4 teaspoon freshly ground black pepper.
Serves 4 (serving size: 3/4 teaspoon)
CALORIES 5; FAT 0.2g (sat 0.2g); SODIUM 148mg
Malaysian Curry
Combine 1 tablespoon canola oil, 1 teaspoon ground turmeric, 1 teaspoon Madras curry powder, 2 teaspoons finely chopped fresh cilantro, 1 teaspoon grated lemon rind, 1 teaspoon minced fresh garlic, and 1/4 teaspoon kosher salt. Serves 4 (serving size: about 2 teaspoons)
CALORIES 36; FAT 3.7g (sat 0.3g); SODIUM 120mg
Juniper
Place 2 teaspoons juniper berries, 1 teaspoon black peppercorns, 1/2 teaspoon kosher salt, 1/2 teaspoon crushed red pepper, and 1 bay leaf in a coffee or spice grinder; process until finely ground. Combine juniper mixture, 2 tablespoons extra-virgin olive oil, 6 minced sage leaves, and 1 minced garlic clove. Serves 4 (serving size: about 2 teaspoons)
CALORIES 77; FAT 7.1g (sat 1.2g); SODIUM 240mg
Southwestern
Combine 1 teaspoon ground cumin, 1 teaspoon Hungarian sweet paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon chipotle chile powder, 1/4 teaspoon salt, and 1/4 teaspoon ground cinnamon in a small bowl, stirring well. Serves 4 (serving size: 1 teaspoon)
CALORIES 6; FAT 0.2g (sat 0g); SODIUM 131mg
Black Peppercorn
Place 1 tablespoon whole black peppercorns, 1 tablespoon oregano leaves, 1/4 teaspoon salt, and 1 crushed garlic clove in a mini food processor or mini chopper; pulse 8 to 12 times or until mixture is coarsely to finely ground, as desired. Serves 4 (serving size: 11/2 teaspoons)
CALORIES 3; FAT 0.1g (sat 0g); SODIUM 147mg
BUDGET COOKING
FEED 4 FOR LESS THAN $10
Kid Friendly
Panko-Crusted Chicken with Roasted Corn Hash and Buttermilk Dressing
$2.49/serving; $9.96 total
Hands-on: 20 min. Total: 50 min. Chicken breast halves have ballooned beyond reasonable portion size, so just use 2 (8-ouncers), and cut each in half lengthwise to form 4 uniform cutlets. Bread all your cutlets and get them in the pan in rapid succession so that they soak up fairly equal amounts of bacon flavor.
11/4 cups low-fat buttermilk, divided
1/2 teaspoon paprika, divided
1/2 teaspoon ground red pepper, divided
2 (8-ounce) skinless, boneless chicken breast halves, each cut in half lengthwise
4 ears yellow corn with husks
1 tablespoon chopped fresh flat-leaf parsley
1 teaspoon fresh lemon juice
1 cup panko (Japanese breadcrumbs)
3/8 teaspoon kosher salt, divided
3 center-cut bacon slices, chopped
1 tablespoon olive oil
3 thinly sliced green onions
2 bottled roasted red bell peppers, chopped (about 4 ounces)
1 tablespoon bottled roasted red bell pepper liquid
1. Preheat oven to 400°.
2. Combine 1 cup buttermilk, 1/4 teaspoon paprika, and 1/4 teaspoon ground red pepper in a large zip-top plastic bag. Add chicken; seal bag, and marinate in refrigerator 30 minutes, turning bag occasionally.
3. Place corn directly on oven rack. Bake at 400° for 30 minutes. Cool slightly; remove husks and silks. Cut kernels from ears of corn, and place in a large bowl; discard corn cobs.
4. Combine 1/4 cup buttermilk, parsley, and lemon juice in a bowl.
5. Combine 1/4 teaspoon paprika, 1/4 teaspoon ground red pepper, and panko in a shallow dish. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Dredge chicken in panko mixture.
6. Place bacon in a large nonstick skillet over medium heat; cook 8 minutes or until crisp. Remove bacon from pan with a slotted spoon; set aside. Add oil to drippings in pan. Add chicken; cook 4 minutes on each side or until golden brown and done.
7. Combine 1/8 teaspoon salt, corn, bacon, green onions, roasted red peppers, and red pepper liquid in a large bowl. Divide corn mixture evenly among 4 plates; top each with 1 chicken cutlet. Drizzle with buttermilk dressing. Serves 4 (serving size: 3/4 cup corn mixture, 1 chicken cutlet, and 1 tablespoon dressing)
CALORIES 375; FAT 11.8g (sat 3.4g, mono 4.2g, poly 2.5g); PROTEIN 33.7g; CARB 35.2g; FIBER 3g; CHOL 87mg; IRON 1.3mg; SODIUM 558mg; CALC 18mg
Salmon and Potato Casserole
$2.49/serving; $9.96 total
Hands-on: 12 min. Total: 1 hr. 10 min.
6 cups grated peeled baking potato
1/2 cup thinly vertically sliced onion
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
5 ounces 1/3-less-fat cream cheese (about 2/3 cup), softened
2 large eggs
Cooking spray
1 (3.5-ounce) package smoked salmon
Dill sprigs
1. Place an 8-inch round metal cake pan in oven. Preheat oven to 425° (leave pan in oven).
2. Combine potato and onion in a large bowl. Combine salt, pepper, cheese, and eggs in a bowl, stirring well. Stir egg mixture into potato mixture. Remove preheated pan from oven; carefully coat pan with cooking spray. Place potato mixture in pan; pack down slightly. Bake at 425° for 50 minutes or until golden. Let stand in pan 10 minutes. Invert potato mixture onto a plate. Cut into 8 wedges; top evenly with salmon and dill. Serves 4 (serving size: 2 wedges)
CALORIES 391; FAT 12.2g (sat 5.9g, mono 1.5g, poly 0.9g); PROTEIN 17.2g; CARB 54.4g; FIBER 3.9g; CHOL 127mg; IRON 3.1mg; SODIUM 584mg; CALC 112mg
DINNER TONIGHT
Fast weeknight menus from the Cooking Light Test Kitchen
The
SHOPPING LIST
Shrimp and Herb Salad
Lemon (1)
1 (5-ounce) package mixed salad greens
Yellow squash (about 2 medium)
Fresh basil
Fresh oregano
Olive oil
Medium shrimp, peeled and deveined (1 pound)
Garlic-Parmesan Toasts
Garlic
Olive oil
Parmigiano-Reggiano cheese
French bread
The
GAME PLAN
While broiler preheats:
■ Prepare vinaigrette.
■ Cook shrimp.
While shrimp cooks:
■ Toast bread.
Quick & Easy
Shrimp and Herb Salad
With Garlic-Parmesan Toasts
Flavor Hit: Use fresh herbs to perk up ordinary mixed greens.
Prep Pointer: Have your fishmonger peel and devein the shrimp.
Simple Sub: Use zucchini or cucumber instead of yellow squash.
Cooking spray
1 pound medium shrimp, peeled and deveined
3/8 teaspoon salt, divided
3 tablespoons olive oil
2 tablespoons fresh lemon juice
1/4 teaspoon freshly ground black pepper
1 (5-ounce) package mixed salad greens (about 5 cups)
1 cup shaved yellow squash (about 2 medium)
1/4 cup coarsely chopped basil leaves
2 tablespoons coarsely chopped oregano leaves
1. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Sprinkle shrimp evenly with 1/8 teaspoon salt. Add shrimp to pan; cook 2 minutes on each side or until done.
2. Combine oil, juice, 1/4 teaspoon salt, and pepper in a medium bowl; stir with a whisk. Combine greens, squash, basil, and oregano in a large bowl. Add oil mixture; toss gently to coat. Divide salad mixture evenly among 4 plates; top with shrimp. Serves 4 (serving size: 11/4 cups salad and about 3 ounces shrimp)
CALORIES 194; FAT 11.7g (sat 1.6g, mono 7.5g, poly 1.3g); PROTEIN 16.8g; CARB 6.2g; FIBER 2g; CHOL 143mg; IRON 1.1mg; SODIUM 417mg; CALC 81mg
For the Garlic-Parmesan Toasts:
Preheat broiler to high. Place 4 (1-ounce) slices French bread on a baking sheet. Broil 1 minute or until lightly toasted. Brush each slice with 1/2 teaspoon olive oil; rub slices with cut side of a halved garlic clove. Top each slice evenly with 11/2 teaspoons grated fresh Parmigiano-Reggiano cheese. Broil 1 minute or until cheese melts. Serves 4 (serving size: 1 toast)
CALORIES 118; FAT 3.8g (sat 1.1g); SODIUM 200mg
The
SHOPPING LIST
Spiced Chicken Thighs with Garlicky Rice
Garlic
Fresh flat-leaf parsley
Basmati rice
Brown sugar
Chili powder
Paprika
Cumin
Garlic powder
Ground red pepper
Bone-in chicken thighs, skinned (8)
Butter
Raspberry and Blue Cheese Salad
Mixed baby greens (5 cups)
Raspberries
Olive oil
Red wine vinegar
Dijon mustard
Pecans
Blue cheese (1 ounce)
The
GAME PLAN
While rice cooks:
■ Preheat boiler.
■ Prepare chicken.
While chicken broils:
■ Prepare salad.
Quick & Easy
Spiced Chicken Thighs with Garlicky Rice
With Raspberry and Blue Cheese Salad
Time-Saver: Look for preskinned chicken thighs at your meat counter.
Kid Tweak: Swap the blue cheese for shaved Parmesan cheese.
Prep Pointer: Lining the jelly-roll pan with foil makes for easy cleanup.
1 tablespoon butter
1 tablespoon minced fresh garlic
1 cup uncooked basmati rice
11/2 cups water
3/4 teaspoon salt, divided
3 tablespoons chopped fresh flat-leaf parsley
1/2 teaspoon freshly ground black pepper
2 tablespoons brown sugar
2 teaspoons chili powder
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
1/4 teaspoon ground red pepper
8 bone-in chicken thighs (about 21/2 pounds), skinned
Cooking spray
1. Melt butter in a saucepan over medium-high heat. Add garlic; sauté 1 minute. Add rice; cook 30 seconds, stirring constantly. Add 11/2 cups water and 3/8 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 12 minutes or until rice is tender and liquid is absorbed; let stand 5 minutes. Fluff rice. Stir in parsley and black pepper.
2. Preheat broiler to high.
3. Combine sugar and next 5 ingredients; stir in 3/8 teaspoon salt. Sprinkle half of spice mixture over chicken. Place chicken on a foil-lined jelly-roll pan coated with cooking spray. Broil 6 minutes. Turn chicken over; sprinkle with remaining spice mixture, and broil 6 minutes or until done. Remove chicken; reserve pan drippings. Let chicken stand 5 minutes. Spoon drippings over chicken; serve with rice. Serves 4 (serving size: 2 thighs and about 2/3 cup rice)
CALORIES 406; FAT 8.9g (sat 3.3g, mono 2.7g, poly 1.4g); PROTEIN 29.7g; CARB 53.8g; FIBER 1.8g; CHOL 139mg; IRON 3mg; SODIUM 635mg; CALC 31mg
For the Raspberry and Blue Cheese Salad:
Combine 11/2 tablespoons olive oil, 11/2 teaspoons red wine vinegar, 1/4 teaspoon Dijon mustard, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Add 5 cups mixed baby greens; toss. Top with 1/2 cup raspberries, 1/4 cup chopped toasted pecans, and 1 ounce blue cheese. Serves 4 (serving size: about 11/2 cups)
CALORIES 133; FAT 12.2g (sat 2.5g); SODIUM 193mg
The
SHOPPING LIST
Grilled Turkey-Plum Sandwiches
Garlic
Fresh basil
Black plums (2)
Canola mayonnaise
Turkey cutlets (12 ounces)
Country-style whole-grain bread
Shaved Carrot Salad
Carrots (about 2)
Fresh dill
White balsamic vinegar
Sugar
The
GAME PLAN
While bread grills:
■ Season cutlets.
While culets cook:
■ Prepare salad.
Kid Friendly • Quick & Easy
Grilled Turkey-Plum Sandwiches
With Shaved Carrot Salad
Kid Tweak: Omit the raw garlic in the mayonnaise.
Flavor Swap: Try the anise notes of shaved fennel in the salad.
Simple Sub: Use chicken cutlets instead of turkey.
21/2 tablespoons canola mayonnaise (such as Hellmann’s)
1 teaspoon minced fresh garlic
1/4 teaspoon freshly ground black pepper
8 (1-ounce) slices country-style whole-grain bread
Cooking spray
12 ounces turkey cutlets (about 1/4 inch thick)
1/2 teaspoon salt
2 medium ripe black plums, pitted and thinly sliced
16 basil leaves
1. Combine first 3 ingredients in a small bowl; stir well. Set mixture aside.
2. Heat a grill pan over medium-high heat. Place 4 bread slices in a single layer on grill pan; grill 3 minutes on one side or until grill marks appear. Remove bread from grill pan. Repeat procedure with remaining bread.
3. Coat grill pan with cooking spray. Sprinkle turkey evenly with salt. Add turkey to pan; grill 3 minutes or until done, turning after 11/2 minutes.
4. Spread 2 teaspoons mayonnaise mixture over untoasted side of each of 4 bread slices; top each serving with about 21/4 ounces turkey. Divide plum slices evenly among sandwiches; top each serving with 4 basil leaves. Top sandwiches with remaining 4 bread slices. Serves 4 (serving size: 1 sandwich)
CALORIES 292; FAT 6.1g (sat 0.7g, mono 2.1g, poly 2.2g); PROTEIN 28.9g; CARB 28.7g; FIBER 4.7g; CHOL 53mg; IRON 2.6mg; SODIUM 631mg; CALC 74mg
For the Shaved Carrot Salad:
Combine 2 cups shaved carrot, 2 teaspoons white balsamic vinegar, 1/2 teaspoon sugar, 1 teaspoon chopped fresh dill, and 1/4 teaspoon salt in a medium bowl; toss to coat. Serves 4 (serving size: about 1/3 cup)
CALORIES 29; FAT 0.2g (sat 0g); SODIUM 190mg
The
SHOPPING LIST
Hoisin-Grilled Chicken with Soba Noodles
Sugar snap peas (11/2 cups)
Green onions
Hoisin sauce
Balsamic vinegar
Worcestershire sauce
Five-spice powder
Soba noodles
Rice vinegar
Dark sesame oil
Lower-sodium soy sauce
Sambal oelek (ground fresh chile paste)
Toasted sesame seeds
3 (6-ounce) skinless, boneless chicken breast halves
Cucumber-Peanut Salad
English cucumbers (about 2)
Red onion (1)
Lime (1)
Brown sugar
Unsalted, dry-roasted peanuts
The
GAME PLAN
While chicken cooks:
■ Boil noodles.
While chicken stands:
■ Prepare salad.
Quick & Easy
Hoisin-Grilled Chicken with Soba Noodles
With Cucumber-Peanut Salad
Global Sub: Use Asian black vinegar instead of balsamic and Worcestershire sauce.
Time-Saver: Purchase bagged pretrimmed sugar snap peas.
Flavor Hit: Five-spice powder adds a hint of earthiness to the chicken.
2 tablespoons hoisin sauce
11/2 teaspoons balsamic vinegar
11/2 teaspoons Worcestershire sauce
1/2 teaspoon five-spice powder
3 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
6 ounces uncooked soba noodles
11/2 cups sugar snap peas, trimmed and halved diagonally
2 tablespoons rice vinegar
1 tablespoon dark sesame oil
2 teaspoons lower-sodium soy sauce
1 teaspoon sambal oelek (ground fresh chile paste)
2 teaspoons toasted sesame seeds
2 green onions, thinly sliced
1. Combine first 4 ingredients in a large bowl. Add chicken; toss to coat. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken; cook 10 minutes or until done, turning after 5 minutes. Let stand 5 minutes. Thinly slice across the grain.
2. Bring a large saucepan of water to a boil. Add noodles; cook 2 minutes. Add peas; cook 1 minute or until noodles are tender. Drain. Combine rice vinegar and next 3 ingredients in a bowl. Add noodle mixture; toss to coat. Arrange about 1 cup noodle mixture in each of 4 shallow bowls. Top each serving with about 31/2 ounces chicken. Sprinkle with sesame seeds and onions. Serves 4
CALORIES 371; FAT 8.7g (sat 1.4g, mono 2.7g, poly 2.4g); PROTEIN 34.5g; CARB 36.8g; FIBER 3.5g; CHOL 82mg; IRON 3mg; SODIUM 635mg; CALC 32mg
For the Cucumber-Peanut Salad:
Combine 2 cups thinly sliced English cucumber, 1/2 cup vertically sliced red onion, 3 tablespoons fresh lime juice, 2 teaspoons light brown sugar, and 1/4 teaspoon salt in a medium bowl; toss to coat. Sprinkle evenly with 2 tablespoons chopped unsalted, dry-roasted peanuts. Serves 4 (serving size: 1/2 cup)
CALORIES 52; FAT 2.4g (sat 0.3g); SODIUM 150mg
The
SHOPPING LIST
Seared Steaks with Red Wine-Cherry Sauce
Shallots
Cherries (1 cup)
Olive oil
Star anise pod
Dry red wine
4 (4-ounce) beef tenderloin steaks
Butter
Almond Green Beans
Garlic
Green beans (12 ounces)
Slivered almonds
Butter
Dijon Smashed Potatoes
Yukon gold potatoes (11/2 pounds)
Fresh chives
Dijon mustard
Whole milk
Butter
The
GAME PLAN
While oven preheats:
■ Steam potatoes.
■ Sear steaks.
While steaks cook:
■ Mash potatoes.
■ Prepare green beans.
Quick & Easy
Seared Steaks with Red Wine–Cherry Sauce
With Almond Green Beans and Dijon Smashed Potatoes
Simple Sub: Try hazelnuts instead of almonds.
Shopping Tip: Pick up a merlot or pinot noir for the pan sauce.
Prep Pointer: Get the skillet screaming hot to ensure an even sear.
4 (4-ounce) beef tenderloin steaks
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon olive oil
1/2 cup finely chopped shallots
1 cup sweet cherries (such as Bing), pitted and halved
1 star anise
3/4 cup dry red wine
1 tablespoon butter
1. Preheat oven to 425°.
2. Heat a large cast-iron skillet over high heat. Sprinkle steaks evenly with salt and pepper. Add oil to pan; swirl to coat. Add steaks; cook 4 minutes. Turn steaks over; bake at 425° for 5 minutes or until desired degree of doneness. Remove steaks from pan.
3. Heat skillet over medium-high heat. Add shallots; sauté 2 minutes or until just tender, stirring frequently. Add cherries and star anise; cook 1 minute. Add wine, bring to a boil, and cook 3 minutes or until slightly thickened. Discard star anise. Stir in butter. Spoon sauce over steaks. Serves 4 (serving size: 1 steak and 1/4 cup sauce)
CALORIES 289; FAT 13.8g (sat 5.1g, mono 6.3g, poly 0.8g); PROTEIN 26.2g; CARB 10.6g; FIBER 1.6g; CHOL 81mg; IRON 2.5mg; SODIUM 387mg; CALC 47mg
For the Almond Green Beans:
Melt 1 tablespoon butter in a large skillet over medium heat. Add 1/4 cup slivered almonds; cook 2 minutes or until lightly browned, stirring constantly. Remove from pan with a slotted spoon. Add 2 teaspoons minced fresh garlic to pan; cook 30 seconds, stirring constantly. Add 12 ounces trimmed green beans, 3 tablespoons water, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Cover and cook 4 minutes or until beans are tender and liquid evaporates. Sprinkle with almonds. Serves 4 (serving size: about 1 cup)
CALORIES 93; FAT 6.4g (sat 2.1g); SODIUM 178mg
For the Dijon Smashed Potatoes:
Steam 11/2 pounds quartered Yukon gold potatoes, covered, 20 minutes or until potatoes are very tender. Place potatoes in a large bowl; add 3/4 cup whole milk, 2 tablespoons minced fresh chives, 1 tablespoon Dijon mustard, 1 tablespoon butter, 1/4 teaspoon salt, and 1/2 teaspoon freshly ground black pepper. Mash potato mixture with a potato masher until desired consistency. Serves 4 (serving size: about 1 cup)
CALORIES 178; FAT 4.6g (sat 2.7g); SODIUM 313mg
SUPERFAST 20-MINUTE COOKING
In-a-jiffy family cooking for summer includes shrimp sliders, green bean sides, 20-minute enchiladas, and more.
Quick & Easy • Vegetarian
Fettuccine with Pistachio-Mint Pesto and Tomatoes
We love this dish with pistachios, but for a less-expensive alternative, try walnuts.
1/2 cup mint leaves
1/2 cup flat-leaf parsley leaves
1/4 cup plus 4 teaspoons unsalted, shelled dry-roasted pistachios, divided
3 tablespoons extra-virgin olive oil
5/8 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 large garlic clove
1 (9-ounce) package refrigerated fettuccine
12 cherry tomatoes, halved
1 ounce fresh pecorino Romano cheese, shaved (about 1/4 cup)
1. Place mint leaves, parsley leaves, 1/4 cup pistachios, olive oil, kosher salt, ground black pepper, and garlic in a mini food processor; pulse mixture until coarsely chopped.
2. Cook fettuccine according to the package directions, omitting salt and fat. Drain fettuccine over a bowl, reserving 1/4 cup of the cooking liquid. Combine pesto mixture and reserved cooking liquid in a large bowl, stirring with a whisk. Add pasta to bowl; toss well to coat. Gently fold in cherry tomatoes. Coarsely chop 4 teaspoons pistachios. Top pasta evenly with pecorino Romano cheese and chopped pistachios. Serves 4 (serving size: 1 cup)
CALORIES 371; FAT 19.1g (sat 4.5g, mono 9.9g, poly 2.5g); PROTEIN 12.3g; CARB 40.1g; FIBER 3.7g; CHOL 45mg; IRON 2.6mg; SODIUM 463mg; CALC 115mg
Quick & Easy
Spicy Shrimp Sliders with Celery Mayonnaise
If you prefer a milder sandwich, omit the ground red pepper. For a “best choice” purchase, look for U.S. Pacific white shrimp farmed in recirculating systems or inland ponds.
2 teaspoons dark sesame oil
1 tablespoon minced peeled fresh ginger
24 medium shrimp, peeled and deveined (about 12 ounces)
1/2 teaspoon kosher salt, divided
8 (11/4-ounce) wheat slider buns
2 tablespoons finely chopped celery
3 tablespoons canola mayonnaise
1 tablespoon plain 2% reduced-fat Greek yogurt
2 teaspoons finely chopped shallots
1 teaspoon fresh lemon juice
1/8 teaspoon ground red pepper
8 small Bibb lettuce leaves
1. Preheat broiler.
2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add ginger; cook 1 minute. Sprinkle shrimp with 1/4 teaspoon salt. Add shrimp to pan; cook 3 minutes or until done. Keep warm.
3. Arrange buns in a single layer on a baking sheet, cut sides up. Broil 45 seconds or until toasted. Combine celery and next 4 ingredients (through juice) in a medium bowl; stir in 1/4 teaspoon salt and pepper. Place 1 lettuce leaf on bottom half of each bun. Top with 1 tablespoon mayonnaise mixture and 3 shrimp. Cover with top halves of buns. Serves 4 (serving size: 2 sliders)
CALORIES 324; FAT 10.6g (sat 0.5g, mono 4.9g, poly 4.2g); PROTEIN 22.3g; CARB 36.4g; FIBER 2.5g; CHOL 107mg; IRON 2.2mg; SODIUM 704mg; CALC 139mg
Quick & Easy • Vegetarian
Tomato and Feta Toasts with Mixed Greens Salad
3 tablespoons extra-virgin olive oil
1 teaspoon finely chopped fresh thyme
1 teaspoon finely grated lemon rind
3/4 teaspoon freshly ground black pepper
1/4 teaspoon dried oregano
12 large basil leaves, finely chopped
4 ounces feta cheese, diced
4 (1-ounce) slices country wheat bread
1 large garlic clove, halved
12 (1/4-inch-thick) slices tomato
1 tablespoon fresh lemon juice
1/8 teaspoon sugar
1/8 teaspoon kosher salt
7 ounces spinach and arugula salad mix
1 cup sliced English cucumber
1/2 cup vertically sliced red onion
1. Preheat broiler to high.
2. Combine first 6 ingredients. Add feta; toss to coat. Let stand 10 minutes.
3. Place bread on a baking sheet; broil 45 seconds on each side. Rub with garlic. Divide tomato slices over bread. Remove feta from oil with a slotted spoon; crumble 1 ounce over each toast. Add juice, sugar, and salt to oil; stir. Add remaining ingredients; toss. Serves 4 (serving size: 1 toast and about 2 cups salad)
CALORIES 267; FAT 16.3g (sat 5.1g, mono 7.4g, poly 1.2g); PROTEIN 9.1g; CARB 23.8g; FIBER 3.5g; CHOL 12mg; IRON 3.4mg; SODIUM 605mg; CALC 375mg
Kid Friendly • Quick & Easy
20-Minute Chicken Enchiladas
Quick tip: While the sauce cooks, shred the chicken. For a spicy kick, top with chopped jalapeños.
1 cup prechopped onion
1 cup unsalted chicken stock (such as Swanson)
1 tablespoon all-purpose flour
11/2 tablespoons chili powder
2 teaspoons ground cumin
3/4 teaspoon garlic powder
1/2 teaspoon crushed red pepper
1/4 teaspoon salt
1 (15-ounce) can unsalted tomato sauce
3 cups shredded skinless, boneless rotisserie chicken breast (about 15 ounces)
1 (15-ounce) can unsalted black beans, rinsed and drained
12 (6-inch) corn tortillas
Cooking spray
3 ounces preshredded 4-cheese Mexican blend cheese (about 3/4 cup)
1 cup chopped tomato
1/4 cup chopped fresh cilantro
6 tablespoons sour cream
1. Preheat broiler to high.
2. Combine first 9 ingredients in a medium saucepan; stir with a whisk. Bring to a boil over high heat; cook 2 minutes or until thickened. Reserve 11/2 cups sauce mixture. Add chicken and beans to pan; cook 2 minutes or until chicken is thoroughly heated.
3. Stack tortillas; wrap stack in damp paper towels and microwave at HIGH for 25 seconds. Spoon about 1/3 cup chicken mixture in center of each tortilla; roll up. Arrange tortillas, seam sides down, in bottom of a 13 x 9–inch glass or ceramic baking dish coated with cooking spray. Top with reserved sauce and cheese. Broil 3 minutes or until cheese is lightly browned and sauce is bubbly. Top with tomato and cilantro. Serve with sour cream. Serves 6 (serving size: 2 enchiladas and 1 tablespoon sour cream)
CALORIES 374; FAT 13.2g (sat 6g, mono 3.3g, poly 1.4g); PROTEIN 31.2g; CARB 35.2g; FIBER 6.2g; CHOL 100mg; IRON 2.3mg; SODIUM 569mg; CALC 189mg
Kid Friendly • Quick & Easy
Grilled Peaches with Honey Cream
You can use apricots or nectarines instead of peaches. Garnish with mint, if desired.
2 tablespoons unsalted butter, melted
2 tablespoons honey, divided
1/4 teaspoon ground cardamom
Dash of kosher salt
4 medium peaches, pitted and halved
Cooking spray
1/3 cup plain fat-free Greek yogurt
21/2 tablespoons half-and-half
1/4 teaspoon vanilla extract
1 cup raspberries
1. Combine melted butter, 1 tablespoon honey, cardamom, and salt in a medium bowl. Add peaches, and toss to coat. Let stand 5 minutes.
2. Heat a grill pan over medium heat. Coat pan with cooking spray. Arrange peaches on grill pan; grill 2 minutes on each side or until grill marks appear.
3. Combine yogurt, half-and-half, 1 tablespoon honey, and vanilla in a small bowl; stir with a whisk. Serve with peaches and raspberries. Serves 4 (serving size: 1/4 cup raspberries, 2 tablespoons yogurt mixture, and 2 peach halves)
CALORIES 182; FAT 7.6g (sat 4.4g, mono 1.6g, poly 0.5g); PROTEIN 3.8g; CARB 27.9g; FIBER 4.2g; CHOL 19mg; IRON 0.7mg; SODIUM 43mg; CALC 42mg
Kid Friendly • Quick & Easy • Vegetarian
Steamed Green Beans with Lemon-Mint Dressing
1 pound green beans, trimmed
2 tablespoons finely chopped mint leaves
1 tablespoon minced shallots
2 tablespoons fresh lemon juice
11/2 tablespoons extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Steam green beans 4 minutes or until crisp-tender; drain.
2. Combine mint and remaining ingredients in a large bowl, and stir with a whisk. Add green beans to bowl, and toss to coat. Serves 4 (serving size: about 1 cup)
CALORIES 84; FAT 5.3g (sat 0.8g, mono 3.7g, poly 0.7g); PROTEIN 2.2g; CARB 9.1g; FIBER 3.3g; CHOL 0mg; IRON 1.3mg; SODIUM 155mg; CALC 46mg
Variation 1: Red Pepper & Pesto
Place jelly-roll pan on bottom rack of oven. Preheat oven to 450°. Toss 1 pound green beans, 1 sliced red bell pepper, 1 tablespoon olive oil, and 1/4 teaspoon salt; spread on pan. Bake 8 minutes, stirring after 4 minutes. Pulse 1/2 cup parsley, 1/4 cup unsalted pistachios, 1 tablespoon water, 1 tablespoon olive oil, 2 teaspoons lemon juice, 1/8 teaspoon salt, and 1 garlic clove in food processor. Toss with bean mixture. Serves 4 (serving size: 11/4 cups)
CALORIES 153; FAT 10.6g (sat 1.4g); SODIUM 234mg
Variation 2: Ginger Sesame
Heat a skillet over medium-high heat. Add 1 tablespoon sesame oil. Add 1 pound green beans; cook 7 minutes or until beans begin to brown. Combine 1 tablespoon toasted sesame seeds, 1 tablespoon minced peeled fresh ginger, 1 tablespoon tahini, 5 teaspoons lower-sodium soy sauce, 1 tablespoon water, and 1 tablespoon fresh lime juice in a bowl. Add mixture to pan. Cook 1 minute; toss to coat. Serves 4 (serving size: about 1 cup)
CALORIES 104; FAT 6.6g (sat 1g); SODIUM 231mg
Variation 3: Stewed Tomatoes & Spices
Heat a skillet over medium-high heat. Add 1 tablespoon olive oil. Add 1 cup chopped onion and 1 pound green beans; cook 5 minutes. Stir in 11/2 teaspoons ground cumin, 1 teaspoon dried marjoram, 1/2 teaspoon ground allspice, and 4 sliced garlic cloves. Add 2 cups chopped tomato and 1/3 cup water; cook 9 minutes. Stir in 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Serves 4 (serving size: 1 cup)
CALORIES 92; FAT 4g (sat 0.6g); SODIUM 253mg
Kid Friendly • Quick & Easy
Chicken and Vegetable Stir-Fry
Vary the veggies to your family’s tastes—sliced carrots or snow peas would be good substitutions.
1 (31/2-ounce) bag boil-in-bag long-grain rice
2 teaspoons dark sesame oil
12 ounces skinless, boneless chicken breast, cut into 1/4-inch-thick strips
3 cups thinly sliced napa (Chinese) cabbage
1 cup sugar snap peas, trimmed and halved diagonally
1 large red bell pepper, thinly sliced
3 tablespoons lower-sodium soy sauce
2 tablespoons hoisin sauce
1 teaspoon cornstarch
1 teaspoon rice vinegar
2 green onions, cut diagonally into 1/2-inch pieces
1. Prepare rice according to package directions, omitting salt and fat.
2. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add chicken; cook 2 minutes on each side or until done. Add cabbage, peas, and bell pepper. Cook 2 minutes or until crisp-tender, stirring occasionally. Combine soy sauce and next 3 ingredients in a small bowl; stir with a whisk. Add soy sauce mixture to pan; cook 1 minute, stirring gently to coat. Sprinkle with onions. Serve with rice. Serves 4 (serving size: 1 cup stir-fry and 1/2 cup rice)
CALORIES 299; FAT 5.2g (sat 0.9g, mono 1.7g, poly 1.5g); PROTEIN 22.8g; CARB 39g; FIBER 3.4g; CHOL 55mg; IRON 2.9mg; SODIUM 641mg; CALC 48mg
GLOBAL FINDS
NAMA SHOYU
A cut above standard soy sauces, Ohsawa’s nama shoyu lends a meaty umami hit to food without overwhelming soy sauce flavor. It blends amazingly well into dishes, and it’s versatile enough to use in non-Asian cooking when you want a deep savory note, like in a pot of chili.
Kid Friendly • Quick & Easy • Vegetarian
Grilled Summer Squash with Shoyu
Hands-on: 8 min. Total: 15 min.
Preheat grill to medium-high heat. Combine 2 tablespoons canola oil; 2 yellow squash, cut lengthwise into 1/2-inch slices; and 1 large zucchini, cut lengthwise into 1/2-inch slices, in a large bowl. Toss well to coat. Sprinkle with 1/2 teaspoon freshly ground black pepper and 1/4 teaspoon kosher salt. Place vegetables on grill rack coated with cooking spray; grill 7 minutes or until well marked and tender, turning once. Remove from grill; drizzle 2 teaspoons nama shoyu evenly over vegetables. Sprinkle with 2 tablespoons chopped fresh cilantro. Serves 4 (serving size: about 1/2 cup)
CALORIES 104; FAT 7.6g (sat 0.7g); SODIUM 219mg
OOPS!
YOUR BURGER “MEATBALLS” ON THE GRILL
How to make sure your patties stay flat and don’t ball up
It’s a classic backyard snafu: You flip the patties on the grill, and suddenly what seemed like perfectly bun-wide servings of meat contract into domed pucks. This is the dreaded meatball effect, which is the result of too much shrinkage: Proteins in the ground beef coil up during cooking, squeezing out moisture as the patty tightens into a ball. Adding more beef isn’t an option for health-minded cooks, and it won’t work anyway. And flattening the patties with a spatula as they grill—a technique we’ve witnessed many times—simply pushes out delicious juices, causing flare-ups and sooty, dry burgers.
The solution: Make the raw, 4-ounce patties a bit larger in circumference than the hamburger buns. Press the mixture together gently; overworking it increases contraction and makes the cooked meat dense and dry. Use your thumb to make a nickel-sized indentation, a little more than 1/4 inch deep, in the center of each patty. This prevents the burger from doming into a ball, keeping it flat and even as it cooks. Voilà: no meatballs in sight.