MASTER CLASS
NO-COOK ICE CREAM
It’s tricky enough to pull off no-cook ice cream when you have loads of sat fat–laden cream to take the place of silky stovetop custard. But when you lighten this frozen treat, it’s an even bigger challenge to get smooth, creamy results. Without a lot of fat, the ice cream wants to turn into an icy, grainy mess. After many failed attempts, we finally found success with a mix of whole milk, marshmallow creme, and crème fraîche. A little corn syrup helps prevent ice crystals from forming so the texture stays creamy. Use an old-fashioned churn for best results; tabletop models simply don’t whip in enough air to keep the ice cream fluffy. Our base recipe is best straight from the churn; the longer it “ripens,” the harder it will freeze.
Kid Friendly • Freezable • Make Ahead • Vegetarian
No-Cook Vanilla Ice Cream
Hands-on: 15 min. Total: 2 hr. 15 min.
2/3 cup sugar
2 teaspoons vanilla bean paste
1/4 teaspoon salt
1 (7.5-ounce) jar marshmallow creme
1/2 cup crème fraîche
4 cups whole milk, divided
2 tablespoons light-colored corn syrup
1. Combine first 4 ingredients; beat with a mixer until smooth. Beat in crème fraîche and 1 cup milk. Stir in 3 cups milk and corn syrup. Pour into the freezer can of an ice-cream freezer; freeze according to manufacturer’s instructions. Serves 8 (serving size: about 3/4 cup)
CALORIES 247; FAT 9.2g (sat 5.5g, mono 2.5g, poly 0.5g); PROTEIN 4.3g; CARB 49.7g; FIBER 0g; CHOL 26mg; IRON 0.1mg; SODIUM 150mg; CALC 139mg
Variation 1: Blackberry Swirl Ice Cream
Prepare No-Cook Vanilla Ice Cream. Place 1 cup blackberries and 1 tablespoon fresh lemon juice in a food processor; process until smooth. Strain the berry mixture through a fine sieve over a bowl; discard solids. Scrape ice cream into a freezer-safe container. Drizzle berry mixture over top of ice cream; swirl gently. Cover and freeze 1 hour. Serves 8 (serving size: about 3/4 cup)
CALORIES 255; FAT 9.2g (sat 5.5g); SODIUM 150mg
Variation 2: Chocolate-Almond Ice Cream with Coconut
Prepare No-Cook Vanilla Ice Cream, increasing sugar to 1 cup and adding 1/2 cup unsweetened dark cocoa to sugar. Stir 1/3 cup chopped salted roasted almonds into ice cream; scrape ice cream into a freezer-safe container. Cover and freeze 2 hours or until firm. Scoop about 3/4 cup ice cream into each of 9 bowls; sprinkle 1/3 cup toasted unsweetened shaved coconut evenly over ice cream. Serves 9
CALORIES 289; FAT 11.1g (sat 5.5g); SODIUM 150mg
1. ADD SOME AIR
Fluffy marshmallow creme lends an ethereal quality to the texture.
2. SMOOTH IT OUT
Use a hand mixer to work out any lumps and incorporate more air.
3. GO LOW-TECH
The end result is much better if you use an old-fashioned churn.
4. ENJOY SOFT-SERVE
Freeze until the motor labors and stops; enjoy right out of the churn.
EVERYDAY VEGETARIAN
MEATLESS MONDAYS
Vegetarian
Tomato Ricotta Tart
Hands-on: 20 min. Total: 55 min. This crust, made tender and flaky with heart-healthy olive oil, makes the perfect base for farm-fresh tomatoes and earthy-sweet basil.
Crust:
5.6 ounces unbleached all-purpose flour (about 11/4 cups)
2 tablespoons pine nuts, toasted and coarsely chopped
1/4 teaspoon kosher salt
1/4 teaspoon baking powder
1/4 teaspoon freshly ground black pepper
1/4 cup extra-virgin olive oil
3 tablespoons ice water
Cooking spray
Filling:
3/4 cup part-skim ricotta cheese
1 large egg, lightly beaten
2 garlic cloves, minced
1/2 teaspoon kosher salt
1/2 cup chopped fresh basil, divided
1.5 ounces aged Gruyère cheese, shredded and divided (about 6 tablespoons)
1 pound heirloom tomatoes, seeded and cut into 1/4-inch-thick slices
1. Preheat oven to 450°.
2. To prepare crust, weigh or lightly spoon flour into dry measuring cups; level with a knife. Place flour and next 4 ingredients in a food processor; pulse 3 times or until combined. Combine oil and 3 tablespoons ice water in a small bowl. With processor on, slowly add oil mixture through food chute, and process until dough is crumbly. Sprinkle dough into a 9-inch glass or ceramic pie plate coated with cooking spray. Press dough into an even layer in bottom and up sides of dish. Bake at 450° for 10 minutes. Remove from oven.
3. Combine ricotta, egg, garlic, and 1/2 teaspoon salt, stirring with a whisk. Add 1/4 cup basil and 1/4 cup Gruyère cheese, stirring to combine. Spread ricotta mixture evenly over crust. Arrange tomato slices in a circular pattern over ricotta mixture, slightly overlapping. Sprinkle tomatoes with 2 tablespoons Gruyère cheese. Bake at 450° for 25 minutes or until filling is set. Let stand 10 minutes. Sprinkle with 1/4 cup basil. Serves 6 (serving size: 1 wedge)
CALORIES 296; FAT 17g (sat 4.6g, mono 8.9g, poly 2.5g); PROTEIN 10.7g; CARB 25.7g; FIBER 1.8g; CHOL 48mg; IRON 2.1mg; SODIUM 340mg; CALC 192mg
Quick & Easy • Vegetarian
Poblano Sopes with Avocado Salad
Hands-on: 20 min. Total: 25 min. We lighten up these traditionally deep-fried Spanish tortilla cakes with a quick pan-sear to ensure a good, crispy edge, and then finish them off in the oven for even cooking.
1 poblano chile
1/4 cup uncooked quinoa
5 ounces masa harina (about 1 cup)
1 cup warm water
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons canola oil
11/2 teaspoons extra-virgin olive oil
11/2 teaspoons fresh lime juice
1/4 teaspoon sugar
2 cups baby arugula
11/2 cups halved cherry tomatoes
2 tablespoons cilantro leaves
2 ounces queso fresco, crumbled (about 1/2 cup)
1 medium avocado, peeled and coarsely chopped (about 1 cup)
1. Preheat broiler.
2. Cut chile in half lengthwise; discard seeds and membranes. Place chile halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 6 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 5 minutes. Peel and chop chile.
3. Preheat oven to 350°.
4. Combine chile, uncooked quinoa, masa harina, 1 cup water, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl; stir until a soft dough forms. Divide mixture into 4 equal pieces; shape each piece into a 4-inch patty. Heat a large ovenproof skillet over medium-high heat. Add canola oil to pan; swirl to coat. Add sopes to pan; cook 3 minutes or until browned. Turn sopes over; place pan in oven. Bake at 350° for 10 minutes or until browned and heated through.
5. Combine 1/4 teaspoon salt, 1/4 teaspoon pepper, olive oil, juice, and sugar in a medium bowl, stirring with a whisk. Add arugula and remaining ingredients; toss gently to coat. Serve over sopes. Serves 4 (serving size: 1 sope and 3/4 cup salad)
CALORIES 317; FAT 17.3g (sat 2.4g, mono 9.9g, poly 3.3g); PROTEIN 8g; CARB 36.3g; FIBER 6.7g; CHOL 5mg; IRON 3mg; SODIUM 319mg; CALC 116mg
KID IN THE KITCHEN
SERIOUSLY GOOD SNACK BARS
“I loved these Chewy Oat Squares. They were so simple to make and are nice to snack on. If you make these ahead of time, they would be good for breakfast on the run or with a bowl of yogurt on the side. I am usually late getting up in the morning, so these squares were an easy breakfast solution. I usually like more savory foods, so in the future, I think I could cut down on the cane syrup a little bit. I also tried this recipe with raisins instead of cherries, and it was just as delicious. You could also add some almonds or walnuts if you wanted.”
Kid Friendly • Make Ahead • Vegetarian
Chewy Oat Squares
Hands-on: 18 min. Total: 1 hr. 20 min. These hearty squares are simple to make and wonderfully portable—they are perfect for packing in lunch boxes or for snacking in the car.
Cooking spray
1/4 cup apple juice
6 whole pitted dates, coarsely chopped
5 tablespoons unsalted butter
1/2 cup golden cane syrup (such as Lyle’s Golden Syrup)
1/8 teaspoon kosher salt
2 cups old-fashioned rolled oats
1/2 cup dried cherries, chopped
1/2 cup semisweet chocolate chips
1/4 cup sesame seeds, toasted
1. Preheat oven to 325°.
2. Line a 9-inch square metal baking pan with parchment paper; coat with cooking spray. Place juice and dates in a food processor; pulse until dates are finely chopped.
3. Melt butter in a medium saucepan over medium heat. Stir in date mixture, syrup, and salt. Remove date mixture from heat. Cool 5 minutes. Stir in oats, cherries, chocolate, and sesame seeds. Spoon oat mixture into prepared pan. Using wet hands, carefully press the mixture into the corners of the pan.
4. Bake at 325° for 30 minutes or until golden brown. Cool 10 minutes. Place pan in refrigerator; cool 20 minutes. Invert oat mixture onto cutting board; cut into 16 squares. Serves 16 (serving size: 1 square)
CALORIES 159; FAT 7.1g (sat 3.5g, mono 2.1g, poly 0.9g); PROTEIN 2.1g; CARB 26.6g; FIBER 2.3g; CHOL 10mg; IRON 1.1mg; SODIUM 52mg; CALC 32mg
QUICK TRICKS
6 LEMONADE TWISTS
To make these quenchers, start with 1/2 cup fresh lemon juice in a pitcher. Choose a variation, and serve over ice.
Kid Friendly • Quick & Easy • Make Ahead • Vegetarian
Blueberry & Basil:
Combine 2 cups fresh blueberries, 1/4 cup torn basil leaves, and 6 tablespoons granulated sugar in pitcher with lemon juice; muddle. Add 4 cups water; let stand 30 minutes. Press through a fine sieve into a medium bowl; discard solids. Return mixture to pitcher. Serves 5 (serving size: 1 cup)
CALORIES 72; FAT 0.1g (sat 0g); SODIUM 1mg
Kid Friendly • Quick & Easy • Make Ahead • Vegetarian
Honeydew:
Combine 1/2 cup water and 6 tablespoons sugar in a bowl; microwave at HIGH 2 minutes. Stir until sugar dissolves; cool. Place sugar mixture, 31/2 cups water, and 2 cups diced peeled honeydew melon in a blender; process until smooth. Press through a fine sieve over pitcher with lemon juice. Stir to combine. Serves 4 (serving size: 1 cup)
CALORIES 88; FAT 0.1g (sat 0g); SODIUM 4mg
Kid Friendly • Quick & Easy • Make Ahead • Vegetarian
Strawberry & Rhubarb:
Place 4 cups water, 2 cups frozen rhubarb, 1 cup quartered strawberries, and 6 tablespoons sugar in a saucepan. Bring to a boil; reduce heat, and simmer 5 minutes. Place in freezer 30 minutes. Press mixture through a fine sieve into pitcher with lemon juice; discard solids. Stir to combine. Serves 4 (serving size: about 1 cup)
CALORIES 78; FAT 0.1g (sat 0g); SODIUM 1mg
Quick & Easy • Make Ahead • Vegetarian
Blackberry-Vanilla Vodka:
Place 3 cups fresh blackberries and 6 tablespoons sugar in a food processor; process until blended. Press mixture through a fine sieve into pitcher with lemon juice, and discard solids. Scrape seeds from 1/2 vanilla bean, halved lengthwise, into pitcher. Stir in 11/2 cups vodka. Serves 8 (serving size: about 3/4 cup)
CALORIES 142; FAT 0.1g (sat 0g); SODIUM 1mg
Quick & Easy • Make Ahead • Vegetarian
Peachy Bourbon:
Combine 4 cups water, 2 cups chopped peeled peaches, 1/4 cup mint leaves, and 6 tablespoons sugar in a saucepan. Bring to a boil. Reduce heat; simmer 5 minutes. Place in freezer 30 minutes. Press through a fine sieve into pitcher with lemon juice; discard solids. Stir in 1 cup bourbon. Serves 7 (serving size: 3/4 cup)
CALORIES 124; FAT 0.1g (sat 0g); SODIUM 1mg
Quick & Easy • Make Ahead • Vegetarian
Cilantro-Lime-Jalapeño:
Combine 6 tablespoons sugar and 1/2 cup cilantro sprigs in a mortar; grind leaves with pestle. Add cilantro mixture and 4 cups water to pitcher with lemon juice, stirring until sugar dissolves. Add 1 sliced lime and 1 thinly sliced jalapeño pepper. Let stand 30 minutes before serving. Serves 4 (serving size: 1 cup)
CALORIES 86; FAT 0.1g (sat 0g); SODIUM 1mg
GLOBAL PANTRY
SESAME OIL
For people who are cutting back on sodium, roasted sesame oil is a great ingredient to keep on hand. It’s used primarily in Asian cooking, but the deep, toasty flavor is friendly to many other dishes, where it adds intense flavor in place of salt. Rather than sprinkling extra salt on a salad, drizzle on a little dark sesame oil (and perhaps slightly increase the amount of lemon juice or vinegar you use in your dressing). This works best with a salad made from vegetables—raw or cooked—that have a more robust flavor, such as arugula, carrots, or beets. Once you have sesame oil in your cupboard (it keeps well if stored in a cool, dark place), you’ll find that it has all kinds of flexible uses. I use it not for cooking but as a top dressing or final flavoring: It’s great drizzled on meat, stirred into rice, or dribbled onto soup. Combine it with a few more ingredients, as in the recipe below, for a dipping/drizzling sauce for which you’ll find myriad uses.
Quick & Easy • Make Ahead • Vegetarian
Sesame Dipping Sauce
Hands-on time: 6 min. Total time: 6 min. Serve this simple, versatile sauce as a zippy condiment for roast beef or pork, or drizzle it onto a platter of sliced grilled meat (especially lamb) or sliced grilled vegetables, such as eggplant or zucchini. Omit the onions and ginger, and it’s delicious on cooked greens such as bok choy, mustard greens, or kale.
Combine 1/4 cup fresh lime juice, 2 tablespoons water, 1 tablespoon lower-sodium soy sauce, 2 teaspoons dark sesame oil, a dash of salt, and a dash of ground red pepper (optional) in a medium bowl; stir with a whisk. Stir in 2 tablespoons finely chopped green onions and 1 teaspoon minced peeled fresh ginger. Serves 8 (serving size: 1 tablespoon)
CALORIES 14; FAT 1.2g (sat 0.2g); SODIUM 91mg
DINNER TONIGHT
Fast weeknight menus from the Cooking Light Test Kitchen
The
SHOPPING LIST
Grilled Sirloin Steak with Mango and Chile Salad
Fresh cilantro
Lime (1)
Mango (1 medium)
Red jalapeño pepper (1)
Unsalted, dry-roasted peanuts
Sirloin steak (1 pound)
Coconut-Ginger Rice
Ginger
Fresh cilantro
Bay leaf
Jasmine rice
Light coconut milk
The
GAME PLAN
While grill preheats:
■ Season steak.
■ Prepare rice.
While steak stands:
■ Prepare salad.
Quick & Easy
Grilled Sirloin Steak with Mango and Chile Salad
With Coconut-Ginger Rice
Kid Tweak: Substitute red bell pepper for the jalapeño in the salad.
Shopping Tip: Look for golden Champagne (aka Ataulfo) mangoes at the store.
Simple Sub: Use basmati rice instead of jasmine for a fluffier texture.
1 (1-pound) sirloin steak, trimmed
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
Cooking spray
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
1 medium ripe mango, peeled and diced
1 red jalapeño pepper, thinly sliced
2 tablespoons chopped unsalted, dry-roasted peanuts
1. Preheat grill to medium-high heat.
2. Sprinkle steak evenly with 3/8 teaspoon salt and pepper. Place steak on grill rack coated with cooking spray; grill 4 minutes on each side or until desired degree of doneness. Let steak stand 5 minutes. Cut steak diagonally across the grain into thin slices.
3. Combine 1/8 teaspoon salt, cilantro, and next 3 ingredients (through jalapeño) in a medium bowl; toss. Top with peanuts. Serve salad with steak. Serves 4 (serving size: about 3 ounces steak and about 1/3 cup salad)
CALORIES 230; FAT 7.4g (sat 2.1g, mono 3.1g, poly 1g); PROTEIN 26.9g; CARB 14.4g; FIBER 1.9g; CHOL 68mg; IRON 2.1mg; SODIUM 360mg; CALC 42mg
For the Coconut-Ginger Rice:
Bring 1 cup water, 1/2 teaspoon minced peeled fresh ginger, 1/4 teaspoon salt, and 1 bay leaf to a boil in a small saucepan. Add 1 cup uncooked jasmine rice and 1/4 cup light coconut milk to pan; bring to a boil. Reduce heat to low, cover, and cook until liquid is absorbed and rice is done (about 15 minutes). Discard bay leaf; fluff rice. Stir in 2 tablespoons chopped fresh cilantro. Serves 4 (serving size: about 1/2 cup)
CALORIES 194; FAT 1.2g (sat 0.8g); SODIUM 153mg
The
SHOPPING LIST
Gazpacho with Lemon-Garlic Shrimp
1 (10-ounce) container grape tomatoes
English cucumbers (2)
Red bell pepper (1)
Vidalia or other sweet onion (1)
Garlic
Lemon (1)
Sherry vinegar
1 (28-ounce) can San Marzano tomatoes
20 medium shrimp, peeled and deveined (about 8 ounces)
Extra-virgin olive oil
Manchego Toasts
Manchego cheese
Baguette
The
GAME PLAN
While soup chills:
■ Cook shrimp.
■ Broil toasts.
Quick & Easy
Gazpacho with Lemon-Garlic Shrimp
With Manchego Toasts
Prep Pointer: Using a regular cucumber? Peel the thick skin.
Time-Saver: Have the fishmonger peel and devein the shrimp.
Simple Sub: Instead of Manchego cheese, try pecorino Romano.
1 (10-ounce) container grape tomatoes, divided
11/2 cups sliced English cucumber, divided
1 cup diced red bell pepper, divided
3/4 cup diced Vidalia or other sweet onion, divided
3 tablespoons extra-virgin olive oil, divided
2 tablespoons sherry vinegar
5/8 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
3 garlic cloves
1 (28-ounce) can San Marzano tomatoes, drained
1 tablespoon fresh lemon juice
1 teaspoon minced fresh garlic
20 medium shrimp, peeled and deveined (about 8 ounces)
1. Cut 8 grape tomatoes into quarters. Combine quartered tomatoes, 1/4 cup cucumber, 1/4 cup bell pepper, and 1/4 cup onion in a small bowl; set aside.
2. Place remaining grape tomatoes, 11/4 cups cucumber, 3/4 cup bell pepper, 1/2 cup onion, 2 tablespoons oil, vinegar, 1/2 teaspoon salt, 1/4 teaspoon pepper, garlic cloves, and canned tomatoes in a food processor; pulse until almost smooth or until desired consistency. Refrigerate 25 minutes.
3. Combine 1 tablespoon oil, juice, minced garlic, 1/4 teaspoon pepper, 1/8 teaspoon salt, and shrimp in a medium bowl. Heat a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; cook 3 minutes or until done, stirring occasionally.
4. Place about 1 cup soup into each of 4 bowls. Top each serving with 5 shrimp and 1/4 cup cucumber mixture. Serves 4
CALORIES 215; FAT 11.1g (sat 1.5g, mono 7.8g, poly 1.3g); PROTEIN 10.9g; CARB 18.7g; FIBER 4.8g; CHOL 71mg; IRON 1.9mg; SODIUM 587mg; CALC 111mg
For the Manchego Toasts:
Preheat broiler to high. Place 8 (1/2-ounce) slices baguette on a baking sheet. Broil 2 minutes or until toasted. Sprinkle about 2 teaspoons Manchego cheese on each toast slice; broil 1 minute or until cheese melts and begins to brown. Serves 4 (serving size: 2 toasts)
CALORIES 112; FAT 3.1g (sat 1.9g); SODIUM 188mg
The
SHOPPING LIST
Ground Lamb and Hummus Pita “Pizzas”
Yellow onion (1)
Garlic
Tomato (1 medium)
Lemon (1)
Fresh cilantro
Pine nuts
Ground cumin
Dried oregano
Ground cinnamon
Plain hummus
Ground lamb (6 ounces)
6-inch pitas
Extra-virgin olive oil
Tomato, Sweet Onion, and Parsley Salad
Grape tomatoes (1 pint)
Vidalia or other sweet onion (1)
Fresh flat-leaf parsley
Red wine vinegar
Feta cheese
Extra-virgin olive oil
The
GAME PLAN
While broiler preheats:
■ Cook lamb.
■ Start preparing salad.
While lamb mixture simmers:
■Toast pita rounds.
■ Finish salad.
Quick & Easy
Ground Lamb and Hummus Pita “Pizzas”
With Tomato, Sweet Onion, and Parsley Salad
Simple Sub: Try ground sirloin in place of the lamb.
Flavor Hit: Cumin and cinnamon add an earthy warmth to the lamb mixture.
Time-Saver: Purchase pretoasted pine nuts at the store.
6 ounces ground lamb
1 teaspoon extra-virgin olive oil
11/2 cups chopped yellow onion
1 tablespoon minced fresh garlic
11/2 teaspoons ground cumin
1/2 teaspoon dried oregano
3/8 teaspoon salt
1/4 teaspoon ground cinnamon
1/2 cup water
1/2 cup chopped seeded tomato
11/2 tablespoons fresh lemon juice
2 (6-inch) pitas
1/2 cup plain hummus
1/4 cup chopped fresh cilantro
1 tablespoon pine nuts, toasted
1. Preheat broiler to high.
2. Heat a large nonstick skillet over medium-high heat. Add lamb to pan; cook 3 minutes or until browned, stirring to crumble lamb. Remove lamb from pan. Add oil to pan; swirl to coat. Add onion to pan; sauté 4 minutes. Stir in garlic and next 4 ingredients; sauté 1 minute. Stir in 1/2 cup water and tomato; bring to a simmer. Cook 4 minutes or until tomatoes begin to soften. Stir in cooked lamb. Cover, reduce heat, and simmer 4 minutes. Stir in lemon juice.
3. Split each pita into 2 rounds. Place pita rounds on a baking sheet. Broil 1 minute on each side or until crisp. Spread 2 tablespoons hummus on each round. Top each serving with about 1/3 cup lamb mixture. Sprinkle evenly with cilantro and nuts. Serves 4 (serving size: 1 “pizza”)
CALORIES 313; FAT 14.4g (sat 4.2g, mono 6g, poly 2.7g); PROTEIN 17.1g; CARB 29.3g; FIBER 4.3g; CHOL 41mg; IRON 2.9mg; SODIUM 535mg; CALC 76mg
For the Tomato, Sweet Onion, and Parsley Salad:
Combine 11/2 teaspoons extra-virgin olive oil, 1 teaspoon red wine vinegar, 1/8 teaspoon salt, and 1/8 teaspoon freshly ground black pepper in a medium bowl; stir with a whisk. Add 11/2 cups halved grape tomatoes, 1/2 cup thinly sliced Vidalia or other sweet onion, and 1/2 cup chopped fresh flat-leaf parsley to bowl; toss to coat. Sprinkle salad with 2 tablespoons crumbled feta cheese. Serves 4 (serving size: about 1/2 cup)
CALORIES 49; FAT 2.8g (sat 1g); SODIUM 134mg
The
SHOPPING LIST
Clams with Israeli Couscous
Yellow onion (1)
Fennel (1)
Garlic
Fresh flat-leaf parsley
Lemon (1)
Israeli couscous
Dry white wine
Fat-free, lower-sodium chicken broth
Unsalted tomato sauce
Crushed red pepper
24 littleneck clams (about 11/2 pounds)
Olive oil
Wilted Swiss Chard and Mushrooms
Swiss chard (10 ounces)
Shallot (1)
Cremini mushrooms (6 ounces)
Lower-sodium soy sauce
Olive oil
The
GAME PLAN
While couscous cooks:
■ Slice Swiss chard.
While clams cook:
■ Cook chard and mushroom mixture.
Quick & Easy
Clams with Israeli Couscous
With Wilted Swiss Chard and Mushrooms
Flavor Hit: If you have saffron, add 1/2 teaspoon with the wine for extra flavor.
Simple Sub: Try mussels instead of clams.
Time-Saver: Look for presliced mushrooms in the produce section.
2 teaspoons olive oil
1 cup finely chopped yellow onion
1 cup finely chopped fennel bulb
1 cup uncooked Israeli couscous
1 garlic clove, thinly sliced
1/3 cup dry white wine
11/2 cups fat-free, lower-sodium chicken broth
1 cup unsalted tomato sauce
1/2 teaspoon kosher salt
1/4 teaspoon crushed red pepper
24 littleneck clams (about 11/2 pounds)
3 tablespoons chopped fresh flat-leaf parsley
4 lemon wedges
1. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and fennel; sauté 3 minutes. Add couscous and garlic to pan; sauté 1 minute. Add wine to pan; cook 1 minute or until liquid almost evaporates. Stir in broth, tomato sauce, salt, and pepper; bring to a boil. Cover, reduce heat, and simmer 7 minutes. Nestle clams in couscous mixture. Cover and cook 8 minutes or until clams open. Discard any unopened shells. Sprinkle with parsley; serve with lemon wedges. Serves 4 (serving size: about 11/4 cups)
CALORIES 415; FAT 4.6g (sat 0.7g, mono 1.9g, poly 0.6g); PROTEIN 33.8g; CARB 57.2g; FIBER 4.7g; CHOL 51mg; IRON 3.9mg; SODIUM 571mg; CALC 103mg
For the Wilted Swiss Chard and Mushrooms:
Remove stems from 10 ounces Swiss chard. Thinly slice stems to measure 1 cup; coarsely chop leaves to measure 3 cups. Heat a large skillet over medium heat. Add 1 tablespoon olive oil to pan; swirl to coat. Add 1 thinly sliced shallot; cook 1 minute. Add 6 ounces sliced cremini mushrooms, chard stems, and 1/4 teaspoon black pepper to pan; cook 5 minutes, stirring occasionally. Add chard leaves, 2 teaspoons lower-sodium soy sauce, and 1 tablespoon water to pan. Cover and cook 2 minutes or until chard wilts. Serves 4 (serving size: 1/2 cup)
CALORIES 59; FAT 3.7g (sat 0.5g); SODIUM 242mg
The
SHOPPING LIST
Open-Faced Crab Cake Sandwiches with Tzatziki
English cucumber (1)
Garlic
Red bell pepper (1)
Green onions
Fresh dill
Lemon (1)
Red leaf lettuce
Panko (Japanese breadcrumbs)
Lump crabmeat (12 ounces)
Plain 2% reduced-fat Greek yogurt
Egg
Sourdough bread
Olive oil
Sweet Pepper and Almond Salad
Mixed baby greens (4 cups)
Baby red bell peppers
Sherry vinegar
Unsalted, dry-roasted almonds
Extra-virgin olive oil
The
GAME PLAN
While patties cook:
■ Toast bread.
■ Prepare salad.
Quick & Easy
Open-Faced Crab Cake Sandwiches with Tzatziki
With Sweet Pepper and Almond Salad
Prep Pointer: Wet your hands to make shaping the patties easier.
Flavor Hit: Fresh dill and lemon brighten up the crabby patties.
Simple Sub: Have Marcona almonds on hand? Try them in the salad.
6 tablespoons plain 2% reduced-fat Greek yogurt, divided
3 tablespoons finely chopped English cucumber
2 teaspoons minced fresh garlic
1/2 teaspoon freshly ground black pepper, divided
2/3 cup panko (Japanese breadcrumbs), divided
1/4 cup finely diced red bell pepper
2 tablespoons thinly sliced green onions
1 tablespoon finely chopped fresh dill
1 teaspoon grated lemon rind
2 teaspoons fresh lemon juice
3/8 teaspoon salt
1 large egg white
12 ounces lump crabmeat, shell pieces removed
2 tablespoons olive oil
4 (11/2-ounce) slices sourdough bread, toasted
4 red leaf lettuce leaves
1. Combine 1/4 cup yogurt, cucumber, garlic, and 1/4 teaspoon pepper in a small bowl; set yogurt mixture aside.
2. Combine 2 tablespoons yogurt, 1/4 teaspoon black pepper, 1/3 cup panko, bell pepper, onions, dill, rind, juice, salt, and egg white in a medium bowl. Gently stir in crab. Divide crab mixture into 4 equal portions (about 1/2 cup each), shaping each into a 3/4-inch-thick patty. Place 1/3 cup panko in a shallow dish. Dredge patties in panko.
3. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add patties; cook 3 minutes on each side or until golden. Top each bread slice with 1 lettuce leaf, 1 patty, and about 2 tablespoons reserved yogurt mixture. Serves 4 (serving size: 1 sandwich)
CALORIES 323; FAT 9.2g (sat 1.6g, mono 5.2g, poly 1.4g); PROTEIN 24.5g; CARB 34.8g; FIBER 2.2g; CHOL 52mg; IRON 2.3mg; SODIUM 748mg; CALC 90mg
For the Sweet Pepper and Almond Salad:
Combine 1 tablespoon extra-virgin olive oil, 1 tablespoon sherry vinegar, and 1/8 teaspoon kosher salt in a medium bowl, stirring with a whisk. Add 4 cups mixed baby greens and 1 cup thinly sliced baby red bell peppers; toss to coat. Sprinkle with 2 tablespoons chopped unsalted, dry-roasted almonds. Serves 4 (serving size: 1 cup)
CALORIES 78; FAT 5.7g (sat 0.6g); SODIUM 82mg
BUDGET COOKING
FEED 4 FOR LESS THAN $10
Greek-Seasoned Steak Sandwiches
$2.28/serving; $9.12 total
Hands-on: 15 min. Total: 45 min. Serve these hearty sandwiches with a side of crisp carrot and celery sticks and light ranch dressing for dipping. Make breadcrumbs with the parts of pita you cut off by pulsing in a food processor; freeze for a couple of months.
3 tablespoons red wine vinegar, divided
4 teaspoons extra-virgin olive oil, divided
1 tablespoon minced fresh garlic
1 teaspoon dried oregano
12 ounces flank steak, trimmed
1/2 teaspoon kosher salt, divided
3/8 teaspoon freshly ground black pepper, divided
Cooking spray
2 tablespoons plain fat-free Greek yogurt
1/4 teaspoon Dijon mustard
4 (6-inch) whole-wheat pitas
4 romaine lettuce leaves
4 thin red onion slices
1 cucumber, peeled and thinly sliced
1 tomato, cut into 8 slices
1. Combine 2 tablespoons vinegar, 1 teaspoon oil, garlic, and oregano in a large zip-top plastic bag. Add steak to bag; seal. Let stand at room temperature 20 minutes, turning once.
2. Heat a grill pan over medium-high heat. Remove steak from bag; discard marinade. Sprinkle 3/8 teaspoon salt and 1/4 teaspoon pepper evenly over both sides of steak. Coat pan with cooking spray. Place steak in pan; grill 5 minutes on each side or until desired degree of doneness. Remove steak from pan; let stand 10 minutes. Cut steak across the grain into thin slices.
3. Combine 1 tablespoon vinegar, 1 tablespoon oil, 1/8 teaspoon salt, 1/8 teaspoon pepper, yogurt, and mustard in a bowl, stirring with a whisk.
4. Cut off one-third of each pita; discard or reserve for another use. Arrange 1 lettuce leaf, 1 onion slice, one-fourth of cucumber slices, 2 tomato slices, and one-fourth of steak in each pita; top each sandwich with 1 tablespoon yogurt mixture. Serves 4 (serving size: 1 sandwich)
CALORIES 313; FAT 11.9g (sat 3.3g, mono 5.8g, poly 1.2g); PROTEIN 23.3g; CARB 29g; FIBER 4.5g; CHOL 51mg; IRON 3mg; SODIUM 517mg; CALC 48mg
SUPERFAST 20-MINUTE COOKING
Quick & Easy
Egg Salad Sandwiches with Bacon and Sriracha
Look for precooked eggs, such as Eggland’s Best, in the dairy section of the supermarket.
2 center-cut bacon slices
1/3 cup thinly sliced green onions
2 tablespoons canola mayonnaise
1 tablespoon plain fat-free yogurt
11/2 teaspoons Sriracha (hot chile sauce, such as Huy Fong)
1/4 teaspoon freshly ground black pepper
1/8 teaspoon kosher salt
6 hard-cooked large eggs, chopped
2 cups arugula
8 whole-grain bread slices
1. Cook bacon in a medium saucepan over medium-high heat 3 minutes or until crisp. Remove bacon from pan; crumble. Place bacon in a large bowl. Stir in onions and next 5 ingredients. Gently stir in eggs.
2. Arrange 1/2 cup arugula on each of 4 bread slices. Top each serving with 1/3 cup egg mixture and 1 bread slice. Serves 4 (serving size: 1 sandwich)
CALORIES 326; FAT 16.6g (sat 3.9g, mono 6.9g, poly 4.1g); PROTEIN 18.4g; CARB 24.9g; FIBER 4.3g; CHOL 286mg; IRON 3mg; SODIUM 571mg; CALC 123mg
Quick & Easy
Chicken Salad with Orange-Pistachio Vinaigrette
1 (8.5-ounce) package precooked quinoa and brown rice (such as Seeds of Change)
2 tablespoons extra-virgin olive oil
1 tablespoon white wine vinegar
1 tablespoon fresh orange juice
3/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 cups shredded skinless, boneless rotisserie chicken breast (about 10 ounces)
1/2 cup chopped fresh basil
1/4 cup chopped unsalted, dry-roasted pistachios
4 ounces fresh mozzarella cheese, torn into bite-sized pieces
2 medium heirloom tomatoes, each cut into 6 wedges
1. Heat grains according to package directions; set aside.
2. Combine oil and next 4 ingredients in a medium bowl, stirring with a whisk. Add chicken, basil, pistachios, and cheese; toss to coat. Place about 3/4 cup chicken mixture, 1/2 cup quinoa mixture, and 3 tomato wedges on each of 4 plates. Serves 4
CALORIES 404; FAT 20.9g (sat 6.1g, mono 9.7g, poly 2.4g); PROTEIN 30.1g; CARB 25.2g; FIBER 2.9g; CHOL 86mg; IRON 1.7mg; SODIUM 653mg; CALC 43mg
Quick & Easy
Beef Noodle Soup
If you have the time, freeze the steak for 20 minutes prior to preparation for easier slicing.
3 cups fat-free, lower-sodium beef broth
2 cups hot water
1 tablespoon hoisin sauce
11/2 teaspoons five-spice powder
1/8 teaspoon salt
1 (1-inch) piece fresh ginger, thinly sliced
3 ounces uncooked rice noodles
4 cups chopped baby bok choy (about 2)
12 ounces boneless sirloin steak, thinly sliced
1 cup fresh bean sprouts
2 teaspoons Sriracha (hot chile sauce)
12 basil leaves
8 jalapeño pepper slices
8 lime wedges
1. Combine first 6 ingredients in a large saucepan over high heat; bring to a boil. Remove ginger with a slotted spoon; discard. Add noodles to pan; cook 2 minutes. Stir in bok choy and beef; cook 2 minutes or until noodles are done and bok choy wilts. Place about 11/2 cups soup in each of 4 bowls. Top each serving with 1/4 cup bean sprouts, 1/2 teaspoon Sriracha, 3 basil leaves, 2 jalapeño slices, and 2 lime wedges. Serves 4
CALORIES 227; FAT 4.4g (sat 1.4g, mono 1.4g, poly 0.2g); PROTEIN 20.5g; CARB 26.3g; FIBER 2g; CHOL 31mg; IRON 3.2mg; SODIUM 572mg; CALC 102mg
Quick & Easy
Grilled Pork with Mango and Rum Sauce
Serve with a simple side salad of mixed baby greens and cherry tomatoes.
1 tablespoon Jamaican jerk seasoning (such as Spice Islands)
2 tablespoons fresh lime juice, divided
11/2 teaspoons canola oil, divided
1 (1-pound) pork tenderloin, trimmed
2 ripe mangoes
Cooking spray
1/4 cup packed dark brown sugar
1/4 cup golden rum (such as Bacardi)
2 teaspoons unsalted butter
1/4 teaspoon kosher salt
1. Combine jerk seasoning, 1 tablespoon lime juice, and 1 teaspoon oil in a medium bowl.
2. Cut pork crosswise into 8 pieces. Using your hand, flatten each piece to 1/2-inch thickness. Add pork to spice mixture; toss well to coat.
3. Cut mangoes in half lengthwise; discard pits. Cut each mango half into 1-inch cubes, cutting to, but not through, the skin. Brush cut sides of mangoes with 1/2 teaspoon oil.
4. Heat a grill pan over high heat. Coat pan with cooking spray. Add pork to pan; cook 4 minutes on each side or until desired degree of doneness. Add mango halves, skin sides up, to pan; cook 3 minutes. Remove from heat.
5. Combine sugar and next 3 ingredients in a small saucepan. Bring to a boil. Reduce heat, and simmer 4 minutes or until thickened. Stir in 1 tablespoon lime juice. Drizzle sauce over pork and mangoes. Serves 4 (serving size: 2 pork medallions, 1 mango half, and about 1 tablespoon sauce)
CALORIES 295; FAT 6.6g (sat 2.2g, mono 2.6g, poly 1g); PROTEIN 24.4g; CARB 31.8g; FIBER 1.9g; CHOL 79mg; IRON 1.4mg; SODIUM 397mg; CALC 29mg
Kid Friendly • Quick & Easy • Make Ahead • Vegetarian
Sour Cream and Onion Dip
Serve this creamy dip with carrot and celery batons, sliced bell pepper, or pita chips.
1 teaspoon canola oil
2 cups finely chopped sweet yellow onion (about 1 onion)
1 tablespoon minced fresh garlic
1/4 teaspoon salt, divided
1 cup reduced-fat sour cream
1/2 cup canola mayonnaise
2 tablespoons minced fresh chives, divided
1/4 teaspoon ground white pepper
1. Heat a small skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion, garlic, and 1/8 teaspoon salt; cook 4 minutes, stirring frequently. Reduce heat to medium-low; cook 6 minutes, stirring frequently. Cool onion mixture slightly.
2. Combine sour cream, mayonnaise, 11/2 tablespoons chives, pepper, and 1/8 teaspoon salt in a large bowl. Add onion mixture; stir well. Top with 11/2 teaspoons chives. Serves 12 (serving size: about 2 tablespoons)
CALORIES 67; FAT 5.3g (sat 1.5g, mono 2.5g, poly 1.1g); PROTEIN 1g; CARB 3.6g; FIBER 0.5g; CHOL 8mg; IRON 0.1mg; SODIUM 139mg; CALC 29mg
Kid Friendly • Quick & Easy
Shrimp Tacos with Corn Salsa
Tossing the shrimp in a little honey before cooking helps to create tasty grill marks.
1 cup fresh corn kernels (about 2 ears)
1 teaspoon olive oil
2 tablespoons chopped green onions
2 tablespoons chopped fresh cilantro
3 tablespoons fresh lime juice, divided
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 diced peeled avocado
Cooking spray
1 pound medium shrimp, peeled and deveined
2 teaspoons honey
1/4 cup light sour cream
8 (6-inch) corn tortillas
1. Preheat broiler to high.
2. Combine corn and oil in small bowl; toss gently to coat. Arrange corn in an even layer on a jelly-roll pan; broil 6 minutes or until lightly browned. Combine corn, onions, cilantro, 1 tablespoon juice, salt, pepper, and avocado in a medium bowl; toss gently.
3. Heat a large grill pan over medium-high heat. Coat pan with cooking spray. Combine shrimp, 1 tablespoon juice, and honey in a medium bowl; toss to coat. Add shrimp to pan; cook 2 minutes on each side or until done.
4. Combine sour cream and remaining 1 tablespoon juice in a small bowl.
5. Warm tortillas according to package directions. Place 2 tortillas on each of 4 plates. Top each tortilla with about 1/4 cup corn mixture, about 4 shrimp, and 11/2 teaspoons sour cream mixture. Serves 4 (serving size: 2 tacos)
CALORIES 318; FAT 12.9g (sat 2.5g, mono 6.4g, poly 1.9g); PROTEIN 20g; CARB 35.2g; FIBER 6.3g; CHOL 149mg; IRON 0.8mg; SODIUM 345mg; CALC 109mg
Kid Friendly • Quick & Easy • Vegetarian
Bulgur with Peaches and Mint
2 cups water
1 cup uncooked bulgur
2 tablespoons champagne vinegar
2 tablespoons extra-virgin olive oil
2 teaspoons brown sugar
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup diced peaches
21/2 ounces chopped hazelnuts, toasted
1/4 cup small fresh mint leaves
1. Bring 2 cups water and bulgur to a boil in a small saucepan. Cover, reduce heat, and cook 12 minutes. Drain; rinse with cold water. Drain.
2. Combine vinegar and next 4 ingredients in a large bowl, stirring with a whisk until sugar dissolves. Add bulgur, peaches, nuts, and mint; toss. Serves 6 (serving size: 2/3 cup)
CALORIES 212; FAT 12.1g (sat 1.2g, mono 8.7g, poly 1.6g); PROTEIN 4.9g; CARB 24.2g; FIBER 5.9g; CHOL 0mg; IRON 1.3mg; SODIUM 103mg; CALC 27mg
Variation 1: Grits-Style with Corn-Basil Relish
Bring 21/4 cups water and 1 cup uncooked bulgur to a boil in a small saucepan. Cover, reduce heat, and cook 8 minutes. Stir in 2 ounces shredded extra-sharp cheddar cheese and 1/4 teaspoon salt. Combine 1 cup fresh corn kernels, 1/4 cup finely chopped fresh basil, 1 tablespoon minced shallots, 1 tablespoon white wine vinegar, and 1/8 teaspoon salt in a small bowl. Top bulgur mixture with corn mixture. Serves 4 (serving size: 2/3 cup bulgur and 1/4 cup corn relish)
CALORIES 209; FAT 5.5g (sat 3.2g); SODIUM 324mg
Variation 2: Tabbouleh-Style
Bring 11/2 cups water and 3/4 cup uncooked bulgur to a boil in a small saucepan. Cover, reduce heat, and cook 12 minutes. Drain; rinse with cold water. Drain. Combine bulgur, 3/4 cup chopped fresh flat-leaf parsley, 3/4 cup chopped tomato, 3/4 cup chopped seeded peeled cucumber, 2 tablespoons fresh lemon juice, 1 tablespoon olive oil, 1 teaspoon ground cumin, 1/2 teaspoon salt, and 2 thinly sliced green onions in a large bowl; stir to combine. Serves 6 (serving size: 2/3 cup)
CALORIES 92; FAT 2.7g (sat 0.4g); SODIUM 207mg
Variation 3: Grilled Zucchini Pilaf
Heat a saucepan over medium-high heat. Add 1 tablespoon olive oil, 3/4 cup chopped onion, and 1/3 cup chopped celery; sauté 3 minutes. Add 2 cups water and 1 cup bulgur; bring to a boil. Cover, reduce heat, and simmer 11 minutes. Heat a grill pan over medium-high heat; coat with cooking spray. Quarter 1 zucchini. Grill zucchini 5 minutes; dice. Combine bulgur, zucchini, 1/4 cup chopped fresh parsley, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Serve with lemon wedges. Serves 6 (serving size: 2/3 cup)
CALORIES 116; FAT 2.8g (sat 0.4g); SODIUM 210mg
Quick & Easy
Michael Symon’s Grilled Salmon and Zucchini Salad
If you prepare this on a grill pan, it takes only 10 minutes from start to finish. On an outdoor grill, total prep plus cook time still clocks in at around 20 minutes.
4 (6-ounce) salmon fillets
3 tablespoons extra-virgin olive oil, divided
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 lemon
3 cups thinly sliced zucchini (about 2 small)
1/4 cup chopped fresh dill
1/4 cup sliced almonds, toasted
1. Preheat grill or grill pan to high heat.
2. Drizzle fillets with 1 tablespoon oil. Sprinkle fillets evenly with 3/8 teaspoon salt and 1/4 teaspoon pepper. Arrange fillets on grill rack or grill pan; grill 5 minutes or until desired degree of doneness, turning once.
3. Grate lemon rind to equal 11/2 teaspoons; squeeze juice to equal 2 tablespoons. Combine rind, juice, 2 tablespoons oil, 3/8 teaspoon salt, 1/4 teaspoon pepper, zucchini, and dill in a bowl; toss gently to coat. Place 1 fillet on each of 4 plates. Top each serving with about 2/3 cup salad; sprinkle each serving with 1 tablespoon almonds. Serves 4
CALORIES 379; FAT 22.7g (sat 3g, mono 11.2g, poly 4g); PROTEIN 38.2g; CARB 4.8g; FIBER 1.6g; CHOL 89mg; IRON 1.4mg; SODIUM 461mg; CALC 50mg
OOPS!
YOUR PESTO GETS DARK & MURKY
But it should be bright green!
Pesto is the perfect answer to a bumper crop of basil, but if you’re not careful, the herb mélange can discolor faster than a batch of guacamole, dulling as soon as it hits hot pasta—or even before, in the food processor. There are two causes: Chopping basil produces ethylene, the gas that turns vibrant leafy vegetables a dull, dark color. Also, overworking the basil in the processor heats the mixture, breaking down the chlorophyll, which is the source of the green. Some chopping is necessary for the herb’s essential oils to release their flavor. But a prolonged puree turns things muddy.
The solution: Pulse; don’t puree. Place whole basil leaves, garlic, cheese, nuts, and about 2 tablespoons oil in the bowl of a food processor, and pulse 2 to 3 times or until a rough paste forms. Repeat with more oil, pulsing after each addition, just until smooth. You can also add a couple tablespoons of parsley or spinach to help preserve that bright green color. When it’s time to serve, top hot foods with pesto in the serving bowl at the last minute, rather than in the skillet. To store, place in an airtight container, and place plastic wrap directly on the surface of the pesto. You can also drizzle on a top layer of oil to help prevent oxidation.