SEPTEMBER
COOKING LIGHT’S BIG GUIDE TO FOOD ON THE MOVE!
Back to work, back to school: Here’s a breakfast, lunch, dinner, and snacking guide to healthy eating for fast-paced families. On your mark, get set…
GET A JUMP ON BREAKFAST
Before you go to bed, spend 10 minutes prepping tomorrow’s morning meal. It will save time, and the food will be a perfect start to your day.
Kid Friendly • Quick & Easy • Vegetarian
Huevos Rancheros Wraps
Hands-on: 15 min. Total: 15 min. The night before: Make salsa. In the morning: Cook eggs. Make wraps.
1/3 cup frozen whole-kernel corn
1/3 cup lower-sodium canned black beans, rinsed and drained
1/4 cup chopped seeded tomato
3 tablespoons chopped green onions
1 tablespoon chopped fresh cilantro
1 teaspoon minced seeded jalapeño pepper
1/2 teaspoon freshly ground black pepper, divided
3/8 teaspoon salt, divided
4 large eggs, lightly beaten
1 teaspoon olive oil
1 ounce cheddar cheese, shredded (about 1/4 cup)
2 (8-inch) whole-wheat flour tortillas
1. Place corn in a medium microwave-safe bowl. Microwave at HIGH 1 minute. Stir in beans, tomato, onions, cilantro, jalapeño, 1/4 teaspoon black pepper, and 1/8 teaspoon salt.
2. Combine 1/4 teaspoon salt, 1/4 teaspoon black pepper, and eggs in a medium bowl; stir with a whisk. Heat a small nonstick skillet over medium-high heat. Add oil; swirl to coat. Add egg mixture to pan; cook 1 minute, stirring frequently. Add cheese; cook 1 minute, stirring frequently.
3. Heat tortillas according to package directions. Divide egg mixture evenly between tortillas; top evenly with corn mixture. Roll up each burrito, jelly-roll fashion. Cut each burrito in half. Serves 4 (serving size: 1/2 burrito)
CALORIES 182; FAT 8.8g (sat 3.2g, mono 3.4g, poly 1.2g); PROTEIN 10.8g; CARB 15.1g; FIBER 1.8g; CHOL 193mg; IRON 1.7mg; SODIUM 453mg; CALC 115mg
Kid Friendly • Quick & Easy • Vegetarian
Strawberry Cream Cheese Waffle Sandwiches
Hands-on: 10 min. Total: 20 min. The night before: Make filling. In the morning: Toast waffles. Assemble sandwiches.
4 ounces 1/3-less-fat cream cheese (about 1/2 cup)
4 teaspoons brown sugar
1/4 teaspoon ground cinnamon
3/4 cup sliced strawberries
8 frozen multigrain waffles (such as Kashi), toasted
1. Place first 3 ingredients in a medium bowl; beat with a mixer at medium speed until well blended. Gently fold in strawberries. Spread about 3 tablespoons cream cheese mixture over each of 4 waffles; top sandwiches with remaining 4 waffles. Serves 4 (serving size: 1 sandwich)
CALORIES 269; FAT 9.2g (sat 4.1g, mono 3g, poly 1.3g); PROTEIN 10.3g; CARB 42.1g; FIBER 6.7g; CHOL 20mg; IRON 1.6mg; SODIUM 443mg; CALC 91mg
Quick & Easy • Vegetarian
Herby Frittata with Vegetables and Goat Cheese
Hands-on: 15 min. Total: 15 min. The night before: Blanch asparagus. Stir together egg mixture. In the morning: Cook frittata.
6 ounces asparagus, trimmed and cut into 2-inch pieces
1/4 cup water
3 tablespoons chopped fresh chives
2 tablespoons chopped fresh dill
3/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
7 large eggs, lightly beaten
1 teaspoon olive oil
2 ounces soft goat cheese (about 1/4 cup)
1. Combine asparagus and 1/4 cup water in a small microwave-safe bowl; cover and microwave at HIGH 2 minutes or until tender. Rinse with cold water; drain. Combine chives, dill, salt, pepper, and eggs in a medium bowl; stir with a whisk.
2. Preheat broiler to high.
3. Heat a small ovenproof nonstick skillet over medium heat. Add oil; swirl to coat. Add asparagus and egg mixture to pan; cook 3 minutes or until eggs are partially set, stirring occasionally. Sprinkle with cheese. Place pan under broiler. Broil 2 minutes or until eggs are set and top is lightly browned. Remove pan from oven. Run a spatula around edge and under frittata to loosen from pan; slide frittata onto a plate or cutting board. Cut into 4 wedges. Serves 4 (serving size: 1 wedge)
CALORIES 196; FAT 13.8g (sat 5.8g, mono 5g, poly 1.9g); PROTEIN 15.1g; CARB 2.9g; FIBER 1g; CHOL 337mg; IRON 2.7mg; SODIUM 420mg; CALC 105mg
Kid Friendly • Vegetarian
Steel-Cut Oats with Cinnamon-Blueberry Compote
Hands-on: 15 min. Total: 8 hr. 20 min. The night before: Prepare blueberry mixture through step 1. Prepare oats through step 2. In the morning: Cook blueberry compote. Finish oatmeal.
2 cups frozen blueberries
1/4 cup sugar
1 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1/2 teaspoon ground cinnamon, divided
4 cups water
1 cup steel-cut oats
1/4 teaspoon salt
1 tablespoon butter
1. Combine blueberries, sugar, rind, juice, and 1/4 teaspoon cinnamon in a medium bowl; toss to coat. Refrigerate.
2. Bring 4 cups water to a boil in a medium saucepan. Stir in 1/4 teaspoon cinnamon, oats, and salt; cook 1 minute. Remove oat mixture from heat, cover, and refrigerate in pan overnight.
3. Bring blueberry mixture to a boil in a small saucepan over high heat. Cook 6 minutes or until slightly thickened, stirring frequently. Bring oat mixture to a boil over medium-high heat; cook 5 minutes or until thoroughly heated, stirring frequently. Add butter to oat mixture. Spoon 3/4 cup oatmeal into each of 4 bowls; top each serving with 1/4 cup blueberry compote. Serves 4
CALORIES 256; FAT 5.9g (sat 2.4g, mono 0.8g, poly 0.3g); PROTEIN 6.4g; CARB 49.6g; FIBER 6.3g; CHOL 8mg; IRON 2mg; SODIUM 174mg; CALC 31mg
Kid Friendly • Quick & Easy • Vegetarian
Mango Lassi Smoothie
Hands-on: 8 min. Total: 8 min. The night before: Cut and freeze mango. In the morning: Blend ingredients.
11/2 cups 1% low-fat milk
1 cup plain low-fat yogurt
1 tablespoon honey
Dash of ground cardamom
2 cups chopped peeled ripe mango, frozen (about 2 medium)
1. Place first 4 ingredients in a blender; pulse to combine. Add mango to blender; process until smooth.
Serves 4 (serving size: about 1 cup)
CALORIES 143; FAT 2.2g (sat 1.3g, mono 0.6g, poly 0.1g); PROTEIN 7g; CARB 25.6g; FIBER 1.3g; CHOL 8mg; IRON 0.2mg; SODIUM 84mg; CALC 236mg
MAKE LUNCH A LOT MORE FUN
Inspired by the bento box craze, we fashioned healthy lunches for kids, teens, foodies, and more.
Bento box culture from Japan has lately been inspiring lunch box creativity on this side of the Pacific. There are bento blogs, cookbooks, and all kinds of bento-inspired food containers. We love bentos because the compartments help with portion control and naturally lead to a healthy variety of foods. Each lunch is a little puzzle, an elegant surprise—so much more fun than a sandwich-and-chips brown bag. A bento lunch doesn’t have to be Japanese, of course, and it doesn’t have to take a long time to prepare. Here are five make-ahead lunches we concocted to delight different types of eaters, from little kids to teenagers to cubicle-dwellers.
THE BUDDY BENTO
For the little kid who is easily distracted by human lunch buddies, this box offers fun, nutritious food to hold his interest.
MAKE OUR RECIPE
Quick Chicken-Sesame Rice Balls
THEN ADD
2 tablespoons edamame hummus
1/2 cup steamed sugar snap peas, chilled
1/4 cup seedless red grapes, halved
2 peeled kiwifruit, sliced and cut into shapes
2 fortune cookies
Serves 2
Each lunch has 347 calories, 6.8g fat (0.9g sat fat), 14.5g protein, 58.2g carbs, 3.9g fiber, and 484mg sodium.
Kid Friendly • Quick & Easy • Make Ahead
Quick Chicken-Sesame Rice Balls
Hands-on: 20 min. Total: 20 min. Rice balls (onigiri) are a classic Japanese bento box dish. You can decorate them with nori to make pandas, kittens, rabbits, or your kids’ favorite characters. For even more fun, cut the kiwi slices with a cookie cutter.
1 (7.4-ounce) package precooked sticky rice (such as Annie Chun’s)
2 teaspoons rice vinegar, divided
1/4 teaspoon sugar
1/4 teaspoon kosher salt
2 tablespoons thinly sliced green onion tops
1 teaspoon lower-sodium soy sauce
1/2 teaspoon dark sesame oil
2 ounces skinless, boneless rotisserie chicken breast, finely shredded
Nori sheets for decoration (optional)
1. Heat rice according to package directions; spread on a plate. Sprinkle with 11/2 teaspoons vinegar, sugar, and salt; cool completely.
2. Combine 1/2 teaspoon vinegar, onions, soy sauce, oil, and chicken in a small bowl.
3. Arrange 4 (6-inch) squares of plastic wrap on a work surface. Divide rice mixture into 4 equal portions, shaping each into a ball. Lightly press each rice ball into a disc between palms; place 1 disc on each plastic wrap square. Make an indentation in each. Top each indentation with one-fourth of chicken mixture. Working with one rice ball at a time, lightly press the rice over the filling. Gather up ends of plastic wrap, and twist tightly to form a ball. Gently remove plastic wrap; decorate with nori, if desired. Serves 2 (serving size: 2 rice balls)
CALORIES 208; FAT 2.2g (sat 0.4g, mono 0.9g, poly 0.6g); PROTEIN 11.4g; CARB 35.2g; FIBER 0.3g; CHOL 25mg; IRON 0.6mg; SODIUM 435mg; CALC 9mg
THE SOUTHERN BENTO
Whether you’re a displaced Southerner or someone into the Southern food trend, this lunch allows you to enjoy some soulful favorites from the region.
MAKE OUR RECIPE
Succotash with Shrimp
THEN ADD
12 sweet potato chips
1 large peach, sliced
1/4 cup vanilla fat-free Greek yogurt
Serves 2
Each lunch has 396 calories, 15.5g fat (2.2g sat fat), 16.9g protein, 49.1g carbs, 8.2g fiber, and 634mg sodium.
Kid Friendly • Quick & Easy • Make Ahead
Succotash with Shrimp
Hands-on: 19 min. Total: 19 min.
2/3 cup frozen baby lima beans, thawed
2/3 cup fresh corn kernels
2/3 cup quartered cherry tomatoes
1/4 cup diced Vidalia onion
1/4 cup diced red bell pepper
1/4 cup torn basil leaves
1 teaspoon minced jalapeño pepper
2 teaspoons red wine vinegar
11/2 tablespoons extra-virgin olive oil, divided
1/2 teaspoon freshly ground black pepper, divided
3/8 teaspoon kosher salt, divided
12 peeled and deveined large shrimp
1/8 teaspoon ground red pepper
1. Combine first 8 ingredients in a medium bowl. Stir in 1 tablespoon oil, 1/4 teaspoon black pepper, and 1/4 teaspoon salt.
2. Toss shrimp with 1/4 teaspoon black pepper, 1/8 teaspoon salt, and ground red pepper. Heat a medium skillet over medium-high heat. Add remaining 11/2 teaspoons oil to pan; swirl to coat. Add shrimp; sauté 5 minutes or until done. Serves 2 (serving size: 1 cup succotash and 6 shrimp)
CALORIES 260; FAT 11.4g (sat 1.6g, mono 7.7g, poly 1.4g); PROTEIN 12.4g; CARB 28.2g; FIBER 5.8g; CHOL 53mg; IRON 1.9mg; SODIUM 594mg; CALC 73mg
Kid Friendly • Quick & Easy • Make Ahead
Crispy Pan-Fried Chicken with Ranch Dipping Sauce
Hands-on: 18 min. Total: 18 min. The panko breading holds up and stays crisp when these chicken fingers are made ahead.
1 (6-ounce) skinless, boneless chicken breast
1 tablespoon cornstarch
1/2 teaspoon garlic powder
Dash of ground red pepper
2 tablespoons 1% low-fat milk
1 large egg white, lightly beaten
1/2 cup panko (Japanese breadcrumbs)
1 tablespoon canola oil
1/4 cup reduced-fat ranch dressing
1. Cut chicken breast into 6 strips. Combine cornstarch, garlic powder, and pepper in a shallow bowl. Combine milk and egg white in another shallow bowl. Place panko in a third shallow bowl. Dredge chicken in cornstarch mixture; dip in milk mixture. Place chicken in panko, turning to coat.
2. Heat a medium nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken; sauté 3 minutes on each side or until browned and done. Serve with ranch dressing. Serves 2 (serving size: 3 chicken strips and 2 tablespoons ranch dressing)
CALORIES 292; FAT 12.9g (sat 1.7g, mono 5.3g, poly 3.2g); PROTEIN 23.4g; CARB 21.1g; FIBER 1g; CHOL 62mg; IRON 1.7mg; SODIUM 453mg; CALC 23mg
THE FAST-FOOD LOVER’S BENTO
For the teen who needs to break a bad food habit, this box contains healthier options and a big dose of protein to help keep all engines firing through after-school activities.
MAKE OUR RECIPE
Crispy Pan-Fried Chicken with Ranch Dipping Sauce
THEN ADD
1 cup carrot sticks
1 cup celery sticks
1 cup cucumber sticks
2 high-protein chewy granola bars
(such as Kellogg’s FiberPlus Protein Mixed Nut Chewy Bars)
Serves 2
Each lunch has 504 calories, 21.2g fat, (5.3g sat fat), 34.7g protein, 48.5g carbs, 10.7g fiber, and 742mg sodium.
Make Ahead • Vegetarian
Wheat Berry, Kale, and Cranberry Salad
Hands-on: 15 min. Total: 65 min. If your supermarket carries frozen or shelf-stable precooked wheat berries, you’ll save 50 minutes; use 1 cup of cooked grains.
1/2 cup uncooked wheat berries
2 cups shredded baby kale
1/2 cup diced celery
1/4 cup minced red onion
1/4 cup dried cranberries
1 tablespoon cider vinegar
11/2 teaspoons olive oil
3/8 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1. Place wheat berries in a medium saucepan. Cover with water to 2 inches above wheat berries; bring to a boil. Cover, reduce heat to medium, and cook 50 minutes or until chewy-tender. Drain and rinse with cold water; drain.
2. Place wheat berries and remaining ingredients in a large bowl; toss gently. Serves 2 (serving size: about 2 cups)
CALORIES 284; FAT 4.8g (sat 0.8g, mono 2.6g, poly 0.9g); PROTEIN 8.7g; CARB 55.9g; FIBER 8.5g; CHOL 0mg; IRON 1.3mg; SODIUM 415mg; CALC 107mg
THE WHOLE-GRAINS BENTO
Holy whole grains! For crunchy-granola types, there’s good-for-you nutrition all over this lunch, which gives you about two-thirds of the daily whole-grain recommendation.
MAKE OUR RECIPE
Wheat Berry, Kale, and Cranberry Salad
THEN ADD
12 100% whole-grain crackers (such as Wheat Thins)
1 ounce Manchego cheese, thinly sliced
2 whole-grain oatmeal cookies with chocolate (such as Kashi Oatmeal Dark Chocolate Cookies)
Serves 2
Each lunch contains 527 calories, 17.1g fat (6.2g sat fat), 15g protein, 83.8g carbs, 13.3g fiber, and 671mg sodium.
Quick & Easy • Make Ahead
Herby Potato, Green Bean, and Tuna Salad
Hands-on: 25 min. Total: 25 min.
6 ounces baby potatoes
6 ounces haricots verts or green beans
1/4 cup fresh lemon juice
21/2 tablespoons minced fresh flat-leaf parsley
1 tablespoon thyme leaves
2 tablespoons minced shallots
2 tablespoons unsalted chicken stock (such as Swanson)
11/2 teaspoons minced fresh rosemary
4 teaspoons olive oil
1 teaspoon Dijon mustard
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
4 niçoise olives, pitted and chopped
1 (4.5-ounce) jar sustainable albacore tuna in oil (such as Wild Planet), drained and chunked
1. Place potatoes in a medium saucepan; cover with water. Bring to a boil; cook 7 minutes or until almost tender. Add beans; cook 3 minutes or until tender. Drain and rinse with cold water. Drain and place in a medium bowl.
2. Combine juice and next 10 ingredients (through olives) stirring with a whisk. Drizzle half of dressing over potato mixture; toss to coat. Top with tuna. Reserve remaining dressing to drizzle on greens before serving. Serves 2 (serving size: 11/2 cups)
CALORIES 348; FAT 24g (sat 3.6g, mono 16g, poly 2.6g); PROTEIN 12.4g; CARB 25.1g; FIBER 4.6g; CHOL 15mg; IRON 2.4mg; SODIUM 604mg; CALC 69mg
THE FOODIE BENTO
She’d rather be at a sidewalk table at the new French bistro, but a looming deadline has the die-hard foodie eating at her desk. With this deconstructed salade niçoise, a girl can daydream.
MAKE OUR RECIPE
Herby Potato, Green Bean, and Tuna Salad
THEN ADD
2 cups gourmet salad greens
1/2 cup grape tomatoes
2 multigrain, seeded flatbread crackers (such as Back to Nature)
1 hard-cooked large egg, quartered
2 tablespoons dark chocolate–covered espresso beans
Serves 2
Each lunch contains 493 calories, 30.4g fat (6.2g sat fat), 17.9g protein, 42g carbs, 7.6g fiber, and 696mg sodium.
JAZZ UP SNACK TIME
Portable sweet and savory bites to please all tastes
Make Ahead • Vegetarian
Peppery Pepita Brittle
Hands-on: 24 min. Total: 24 min.
1/4 cup butter
1 cup unsalted pumpkinseed kernels
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground cumin
1/8 teaspoon ground red pepper
2/3 cup sugar
1/3 cup light-colored corn syrup
1/4 cup water
3/4 teaspoon baking soda
1. Melt butter in a small saucepan over medium heat. Add pumpkinseed kernels and next 4 ingredients; cook 3 minutes, stirring frequently. Set aside.
2. Combine sugar, corn syrup, and 1/4 cup water in a medium, heavy saucepan over medium-high heat; bring to a boil, stirring just until sugar dissolves. Cook until a candy thermometer registers 335°. Remove pan from heat; add pumpkinseed mixture and baking soda. Working quickly, spread mixture in a thin, even layer on a baking sheet lined with parchment paper; let stand until set. Break into pieces. Serves 24
CALORIES 83; FAT 4.6g (sat 1.7g, mono 1.4g, poly 1.2g); PROTEIN 1.7g; CARB 9.9g; FIBER 0.3g; CHOL 5mg; IRON 0.5mg; SODIUM 100mg; CALC 4mg
Kid Friendly • Make Ahead • Vegetarian
Tomato Turnovers
Hands-on: 25 min. Total: 35 min.
8 (14 x 9–inch) sheets frozen phyllo dough, thawed
1/4 cup olive oil, divided
2 tablespoons grated fresh Parmigiano-Reggiano cheese
1 teaspoon freshly ground black pepper
1 cup multicolored grape tomatoes, quartered lengthwise
1/4 cup thinly sliced shallots
2 tablespoons chopped fresh basil
1 teaspoon chopped fresh thyme
1/4 teaspoon kosher salt
1.5 ounces aged fontina cheese, grated
Cooking spray
1. Preheat oven to 375°.
2. Place 1 phyllo sheet on a work surface (cover remaining phyllo to prevent drying); lightly brush phyllo sheet with 11/2 teaspoons oil. Combine Parmigiano-Reggiano cheese and pepper, stirring well. Sprinkle about 1 teaspoon pepper mixture evenly over phyllo; top with another phyllo sheet. Combine tomatoes and next 5 ingredients in a bowl. Arrange about 1/3 cup tomato mixture along short side of phyllo; roll up phyllo, jelly-roll fashion, starting with short side. Lightly brush outside of roll with oil. Cut into thirds. Place on a baking sheet coated with cooking spray. Repeat procedure with remaining 6 phyllo sheets, pepper mixture, oil, and tomato mixture.
3. Bake at 375° for 10 minutes or until phyllo is golden. Serve warm or at room temperature. Serves 12 (serving size: 1 turnover)
CALORIES 101; FAT 6.7g (sat 1.6g, mono 4.1g, poly 0.7g); PROTEIN 2.4g; CARB 8g; FIBER 0.6g; CHOL 5mg; IRON 0.6mg; SODIUM 143mg; CALC 34mg
Kid Friendly • Make Ahead • Vegetarian
Quinoa-Granola Chocolate Chip Cookies
Hands-on: 25 min. Total: 1 hr. 25 min.
4.5 ounces all-purpose flour (about 1 cup)
2.25 ounces quinoa flour (about 1/2 cup)
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup granulated sugar
1/2 cup packed brown sugar
1/3 cup canola oil
2 tablespoons butter, softened
11/2 teaspoons vanilla extract
1 large egg
13/4 cups Nutty Whole-Grain Granola (recipe at right)
1/3 cup semisweet chocolate minichips
1. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours, baking powder, and salt, stirring with a whisk. Place sugars, oil, and butter in a large bowl; beat with a mixer at medium speed until combined. Add vanilla and egg; beat until well blended. Add flour mixture, beating at low speed just until combined. Stir in Nutty Whole-Grain Granola and chocolate chips. Cover and chill dough 45 minutes.
2. Preheat oven to 350°.
3. Divide dough into 24 equal portions (4 teaspoons each). Roll portions into small balls; arrange balls 2 inches apart on baking sheets lined with parchment paper. Flatten balls slightly. Bake at 350° for 15 minutes or until bottoms of cookies just begin to brown. Serves 24 (serving size: 1 cookie)
CALORIES 133; FAT 5.9g (sat 1.5g, mono 2.8g, poly 1.2g); PROTEIN 1.6g; CARB 19g; FIBER 0.8g; CHOL 11mg; IRON 0.6mg; SODIUM 87mg; CALC 20mg
Kid Friendly • Make Ahead • Vegetarian
Parmesan-Rosemary Flatbread Crackers
Hands-on: 1 hr. 20 min. Total: 1 hr. 20 min. These crackers can be stored in an airtight container for up to three days.
6.75 ounces all-purpose flour (about 11/2 cups)
3 tablespoons finely ground flaxseed meal
11/2 tablespoons chopped fresh rosemary
1 teaspoon baking powder
1/4 teaspoon freshly ground black pepper
1.5 ounces Parmigiano-Reggiano cheese, grated (about 1/3 cup)
1/2 cup water
1/3 cup butter, softened
11/2 teaspoons kosher salt
1. Place a baking sheet on the middle rack in oven. Preheat oven to 425° (keep pan in oven as it preheats).
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through cheese) in a large bowl. Make a well in center of mixture; add 1/2 cup water and butter. Stir with a wooden spoon until dough pulls together in a shaggy mass. Turn dough out onto a lightly floured work surface; knead gently 6 to 8 times or until the dough is smooth and soft.
3. Divide dough into 8 equal portions. Working with 1 portion at a time (keep remaining portions covered with a damp towel to prevent drying), divide into 3 equal pieces. Place the 3 dough pieces 3 inches apart in the center of a baking sheet–sized piece of parchment paper. Top with another piece of parchment paper. Roll dough pieces into long oval shapes, about 6 x 3 inches (dough will be very thin). Carefully remove the top piece of parchment. Sprinkle dough lightly with salt, pressing to adhere. Place parchment with rolled dough on the preheated baking sheet. Bake at 425° for 5 minutes or until crackers are browned in spots. Remove parchment and crackers from oven, and place on a wire rack to cool. Repeat procedure with the remaining dough and salt. Serves 24 (serving size: 1 cracker)
CALORIES 60; FAT 3.2g (sat 1.8g, mono 0.8g, poly 0.4g); PROTEIN 1.5g; CARB 6.4g; FIBER 0.5g; CHOL 8mg; IRON 0.5mg; SODIUM 180mg; CALC 27mg
Kid Friendly • Make Ahead • Vegetarian
Nutty Whole-Grain Granola
Hands-on: 10 min. Total: 38 min.
2 cups old-fashioned rolled oats
1 cup packed brown sugar
2/3 cup uncooked millet
2/3 cup dried cherries
1/4 cup walnut halves
1/4 cup roasted, salted whole almonds
1/4 cup hazelnuts
3/4 teaspoon kosher salt
3 tablespoons butter, melted
2 tablespoons light-colored corn syrup
1 large egg white
Cooking spray
1. Preheat oven to 400°.
2. Combine first 8 ingredients, tossing to combine. Combine butter, syrup, and egg white, stirring well. Drizzle butter mixture over oat mixture; toss well to coat. Spread mixture in a single layer on a baking sheet lined with parchment paper coated with cooking spray. Bake at 400° for 27 minutes or until golden, stirring twice. Serves 20 (serving size: 1/3 cup)
CALORIES 162; FAT 5.3g (sat 1.5g, mono 2g, poly 1.4g); PROTEIN 2.8g; CARB 27g; FIBER 1.8g; CHOL 5mg; IRON 0.8mg; SODIUM 95mg; CALC 18mg
Kid Friendly • Make Ahead • Vegetarian
Salty-Sweet Pine Nut Bars
Hands-on: 14 min. Total: 55 min. Lightly pat the flour mixture into the bottom of the pan so the crust bakes evenly. Pine nuts can be expensive; pecans are a less pricey but equally delicious alternative.
2.7 ounces cake flour (about 2/3 cup)
1/2 cup powdered sugar
1/4 cup cornstarch
5/8 teaspoon salt, divided
3 ounces fat-free cream cheese
2 tablespoons butter
Cooking spray
3/4 cup maple syrup
1/3 cup granulated sugar
1 teaspoon vanilla extract
2 large eggs
1/2 cup pine nuts
1. Preheat oven to 400°.
2. Weigh or lightly spoon flour into
a dry measuring cup, and level with a knife. Combine flour, powdered sugar, cornstarch, and 1/8 teaspoon salt, stirring with a whisk. Cut in cream cheese and butter with a pastry blender or 2 knives until mixture resembles coarse meal. Transfer mixture to a 9-inch square metal baking pan coated with cooking spray; pat mixture evenly into pan. Bake at 400° for 18 minutes or until lightly browned.
3. Reduce oven temperature to 350°.
4. Combine maple syrup and next 3 ingredients, stirring with a whisk. Stir in pine nuts. Pour syrup mixture over crust, spreading nuts evenly over top. Sprinkle with 1/2 teaspoon salt. Bake at 350° for 25 minutes or until set. Cool. Cut into 25 squares. Serves 25 (serving size: 1 bar)
CALORIES 99; FAT 3.2g (sat 0.9g, mono 0.9g, poly 1.1g); PROTEIN 1.7g; CARB 16.2g; FIBER 0.2g; CHOL 18mg; IRON 0.5mg; SODIUM 87mg; CALC 25mg
Kid Friendly • Make Ahead • Vegetarian
Peanut-Almond Snack Bars
Hands-on: 12 min. Total: 1 hr. 12 min.
21/2 tablespoons butter
3 cups miniature marshmallows
1/2 cup chunky peanut butter
21/4 cups chocolate toasted oat cereal (such as Cheerios)
11/4 cups old-fashioned rolled oats
1 cup crushed hard pretzel twists
1/3 cup roasted, salted almonds
1/4 teaspoon kosher salt
Cooking spray
1. Melt butter in a large saucepan over medium heat. Add marshmallows and peanut butter; cook 3 minutes or until smooth, stirring constantly. Remove mixture from heat; stir in cereal and next 4 ingredients.
2. Working quickly, spread mixture in an 8-inch square metal baking pan coated with cooking spray. Using a wet spoon, spread mixture into an even 1-inch layer; let stand 1 hour or until set. Cut into 16 squares. Serves 16 (serving size: 1 bar)
CALORIES 162; FAT 8.1g (sat 1.9g, mono 3.6g, poly 2g); PROTEIN 3.7g; CARB 19.9g; FIBER 1.8g; CHOL 5mg; IRON 1.5mg; SODIUM 162mg; CALC 27mg
HYPERSPEED YOUR SUPPERS
6 prepared supermarket foods cleverly transformed into 6 fast, satisfying meals
Kid Friendly • Quick & Easy
Fish Stick Tacos
Hands-on: 20 min. Total: 35 min. To get an extra-crispy crust on the fish, we bake the sticks at a higher temperature than called for on the box.
3 tablespoons light sour cream, divided
2 tablespoons canola mayonnaise (such as Hellmann’s)
2 tablespoons fresh lime juice, divided
1 tablespoon chopped chipotle chile, canned in adobo sauce
1 teaspoon sugar
1 teaspoon red wine vinegar
1/2 teaspoon grated lime rind
3/8 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
3 cups packaged cabbage-and-carrot coleslaw
2 tablespoons 1% low-fat milk
1/2 ripe peeled avocado, diced (about 1/2 cup)
1 garlic clove, chopped
16 sustainable frozen fish sticks (such as Ian’s; about 8 ounces)
Cooking spray
8 (6-inch) corn tortillas
8 lime wedges
1. Preheat oven to 425°.
2. Combine 1 tablespoon sour cream, mayonnaise, 1 tablespoon lime juice, chipotle, sugar, vinegar, rind, 1/4 teaspoon salt, and pepper in a medium bowl, stirring with a whisk. Add coleslaw; toss to coat.
3. Place 2 tablespoons sour cream, 1 tablespoon lime juice, 1/8 teaspoon salt, milk, avocado, and garlic in a mini food processor; process until smooth.
4. Arrange frozen fish sticks in a single layer on a baking sheet coated with cooking spray. Bake at 425° for 27 minutes or until browned and crisp, turning once.
5. Heat tortillas according to package directions. Top each tortilla with about 1 tablespoon avocado mixture, 2 fish sticks, and 1/3 cup slaw mixture. Serve with lime wedges. Serves 4 (serving size: 2 tacos and 2 lime wedges)
CALORIES 374; FAT 16.6g (sat 2.3g, mono 7.4g, poly 4.1g); PROTEIN 12.5g; CARB 46.3g; FIBER 6.8g; CHOL 28mg; IRON 1.1mg; SODIUM 470mg; CALC 90mg
Kid Friendly • Quick & Easy
Spinach-Artichoke Pasta with Vegetables
Hands-on: 22 min. Total: 22 min. An appetizer favorite becomes a silky, creamy sauce for this quick weeknight pasta dinner full of cheesy, veggie, nutty goodness.
8 ounces uncooked rotini pasta
2 cups (2-inch) cut asparagus
1 cup (2 x 1/2–inch) cut yellow bell pepper
2/3 cup 1% low-fat milk
1 (8-ounce) package frozen spinach-and-artichoke cheese dip (such as T.G.I. Friday’s), thawed
1/2 teaspoon kosher salt
12 grape tomatoes, halved
1/4 cup basil leaves, torn
3 tablespoons pine nuts, toasted
1 ounce Parmigiano-Reggiano cheese, shaved (about 1/4 cup)
1. Cook pasta according to package directions, omitting salt and fat. During the last 3 minutes of cooking, add asparagus and bell pepper to pan; drain.
2. Combine milk and spinach dip in a medium saucepan over medium heat; bring to a simmer. Reduce heat, and cook 5 minutes or until slightly thickened. Combine pasta mixture, spinach mixture, salt, and tomatoes in a large bowl; toss to coat. Sprinkle with basil, pine nuts, and cheese. Serves 4 (serving size: about 13/4 cups)
CALORIES 388; FAT 10.9g (sat 4.1g, mono 1.9g, poly 2.4g); PROTEIN 19g; CARB 55.5g; FIBER 5.3g; CHOL 16mg; IRON 4mg; SODIUM 577mg; CALC 290mg
Kid Friendly • Quick & Easy
Chicken and Pierogi Dumplings
Hands-on: 36 min. Total: 36 min. The browned veggies lend color and flavor to the sauce; be sure to keep them moving in the pan so they don’t get too brown.
3/4 pound skinless, boneless chicken breast, cut into bite-sized pieces
3/4 teaspoon freshly ground black pepper
1/8 teaspoon kosher salt
Cooking spray
3/4 cup diced onion
1/2 cup diced carrot
1/2 cup diced celery
1 tablespoon chopped fresh thyme
2 cups unsalted chicken stock (such as Swanson)
1 cup 2% reduced-fat milk
5 tablespoons all-purpose flour
20 frozen potato and cheddar mini pierogies (such as Mrs. T’s)
2 tablespoons chopped fresh flat-leaf parsley
1. Heat a large skillet over medium-high heat. Sprinkle chicken with pepper and salt. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes, browning on all sides. Remove chicken from pan; keep warm.
2. Return pan to medium-high heat. Add onion, carrot, celery, and chopped thyme to pan. Cook 6 minutes or until vegetables are tender and lightly browned, stirring frequently. Combine stock, milk, and flour in a bowl, stirring with a whisk until well blended. Gradually add stock mixture to pan, stirring constantly; bring to a boil. Cook 2 minutes or until thickened. Stir in chicken and pierogies; cook 4 minutes or until chicken is done and pierogies are warm. Sprinkle with chopped parsley. Serves 4 (serving size: about 11/4 cups)
CALORIES 298; FAT 5.1g (sat 1.7g, mono 1g, poly 0.5g); PROTEIN 27.1g; CARB 35.4g; FIBER 2.4g; CHOL 63mg; IRON 2.4mg; SODIUM 555mg; CALC 127mg
Kid Friendly • Quick & Easy • Make Ahead
Herbed Parmesan Potato Soup
Hands-on: 24 min. Total: 24 min. Prepared mashed potatoes tend to come packed with a lot of sodium—too much for a side dish. Here we stretch them out into an entrée-sized soup that’s creamy, cheesy, and brightened with fresh herbs.
1 teaspoon olive oil
3 shallots, chopped
3 garlic cloves, chopped
3 cups unsalted chicken stock (such as Swanson)
1 (24-ounce) container prepared traditional mashed potatoes (such as Simply Potatoes)
1/2 cup torn basil leaves, divided
6 thyme sprigs
2 tablespoons coarsely chopped fresh chives, divided
1/4 cup half-and-half
2 ounces Parmigiano-Reggiano cheese, grated (about 1/2 cup)
1/4 teaspoon freshly ground black pepper
1. Heat a medium saucepan over medium heat. Add oil to pan; swirl to coat. Add shallots; cook 5 minutes or until shallots begin to brown, stirring frequently. Add garlic; cook 1 minute or until fragrant. Stir in stock; cook 30 seconds. Transfer stock mixture to a blender; process until smooth.
2. Return stock mixture to pan; add potatoes, stirring with a whisk until combined. Stir in 1/4 cup basil, thyme, and 1 tablespoon chives; bring to a boil. Cook 1 minute. Remove from heat; discard thyme. Stir in half-and-half, cheese, and pepper. Sprinkle with 1/4 cup basil and 1 tablespoon chives. Serves 6 (serving size: 1 cup)
CALORIES 198; FAT 9g (sat 5.4g, mono 2.4g, poly 0.7g); PROTEIN 9.7g; CARB 19.9g; FIBER 2.8g; CHOL 27mg; IRON 1.2mg; SODIUM 597mg; CALC 174mg
Kid Friendly • Make Ahead • Vegetarian
Easy Ravioli Lasagna
Hands-on: 12 min. Total: 53 min. With ricotta cheese and spinach already tucked inside each ravioli, this is a shortcut way to a well-rounded lasagna. Classic meat sauce makes it über family friendly.
Cooking spray
4 ounces hot pork Italian sausage
4 ounces 90% lean ground sirloin
4 garlic cloves, minced
2 cups lower-sodium marinara sauce (such as Dell’Amore)
1/8 teaspoon kosher salt
1/4 teaspoon crushed red pepper
1 (22-ounce) bag frozen whole-wheat spinach and cheese ravioli (such as Whole Foods 365 Everyday Value)
3 ounces part-skim mozzarella cheese, shredded (about 3/4 cup)
1 ounce Parmigiano-Reggiano cheese, grated (about 1/4 cup)
1. Preheat oven to 375°.
2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add sausage, beef, and garlic; cook 4 minutes or until meat is browned, stirring frequently to crumble. Stir in marinara sauce, salt, and pepper; bring just to a simmer. Remove from heat. Stir in frozen ravioli; toss to combine.
3. Coat an 8-inch square broiler-safe glass or ceramic baking dish with cooking spray. Spoon ravioli mixture into pan; top evenly with mozzarella cheese. Cover dish tightly with foil coated with cooking spray. Bake at 375° for 40 minutes. Uncover and sprinkle evenly with Parmigiano-Reggiano cheese.
4. Preheat broiler (leave dish in oven). Broil 3 minutes or until cheese is bubbly and lightly browned. Serves 6
CALORIES 397; FAT 14.7g (sat 5.7g, mono 4g, poly 0.9g); PROTEIN 22g; CARB 42.6g; FIBER 7.4g; CHOL 46mg; IRON 2.7mg; SODIUM 666mg; CALC 390mg
Quick & Easy • Vegetarian
Hummus-and-Rice Fritters with Mediterranean Salad
Hands-on: 25 min. Total: 25 min. When using flour as a binder for things that are not baked, such as these pan-seared fritters, the finer grade of cake flour yields a creamier texture in the cooked product. If you don’t have it, don’t sweat it: You can just use all-purpose.
11/2 cups precooked packaged brown rice (such as Uncle Ben’s)
1 cup prepared traditional hummus (such as Sabra Classic Hummus)
3 tablespoons cake flour
1/8 teaspoon ground red pepper
1 large egg white
7 teaspoons extra-virgin olive oil, divided
1/2 teaspoon kosher salt, divided
1 tablespoon fresh lemon juice
1/4 teaspoon freshly ground black pepper
2 cups baby arugula
1 cup halved cherry tomatoes
1 cup diagonally cut slices seeded peeled cucumber
1/2 cup thinly sliced red onion
1 ounce goat cheese, crumbled (about 1/4 cup)
1. Place first 5 ingredients in a food processor; process until smooth. Heat a large nonstick skillet over medium heat. Add 2 teaspoons oil to pan; swirl to coat. Add 4 (1/4-cup) batter mounds to pan, pressing each with the back of a spatula to flatten slightly. Cook 4 minutes on each side or until golden and thoroughly cooked. Remove from pan; keep warm. Repeat procedure with 2 teaspoons oil and remaining batter. Sprinkle fritters with 1/4 teaspoon salt.
2. Combine 1 tablespoon oil, 1/4 teaspoon salt, lemon juice, and black pepper in a large bowl, stirring with a whisk. Add arugula, cherry tomatoes, cucumber, and onion; toss gently to coat. Arrange about 1 cup salad, 2 fritters, and 1 tablespoon goat cheese on each of 4 plates. Serve immediately. Serves 4
CALORIES 348; FAT 20.8g (sat 4.2g, mono 10.1g, poly 4g); PROTEIN 9.6g; CARB 32.3g; FIBER 6.3g; CHOL 3mg; IRON 2.2mg; SODIUM 551mg; CALC 40mg
WE LOVE MEATBALLS
We love ’em with noodles, we love ’em in soups, we love ’em on skewers, too…
Tsukune (Japanese Chicken Meatballs)
Hands-on: 45 min. Total: 1 hr. 15 min. These meatballs make a terrific party snack. Look for flat skewers at Asian markets, or use two skewers for each group of meatballs so they’ll turn easier.
Meatballs:
1 tablespoon dark sesame oil
4 ounces sliced shiitake mushroom caps
11/2 tablespoons minced peeled fresh ginger, divided
11/2 tablespoons minced fresh garlic, divided
2 tablespoons dry sherry
2 teaspoons red miso (soybean paste)
11/2 pounds ground chicken
1/2 cup panko (Japanese breadcrumbs)
2 teaspoons cornstarch
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
2 green onions, thinly sliced
1 large egg white
Sauce:
3 tablespoons mirin (sweet rice wine)
3 tablespoons lower-sodium soy sauce
1 tablespoon dark brown sugar
2 teaspoons sherry vinegar
1 tablespoon fresh lime juice
2 teaspoons grated peeled fresh ginger
1 serrano chile, thinly sliced
Remaining ingredients:
Cooking spray
1 tablespoon toasted sesame seeds
1. To prepare meatballs, heat a small skillet over medium-high heat. Add oil to pan; swirl to coat. Add mushrooms, 1 tablespoon minced ginger, and 1 tablespoon garlic; sauté 2 minutes. Add sherry; cook 3 minutes or until liquid evaporates and mushrooms are tender. Remove from heat; cool. Place mushroom mixture and miso in a mini chopper; pulse 10 times or until very finely chopped.
2. Combine mushroom mixture, 11/2 teaspoons minced ginger, 11/2 teaspoons garlic, chicken, and next 6 ingredients in a bowl. Shape mixture into 36 (1-inch) meatballs. Thread 3 meatballs onto each of 12 (6-inch) flat bamboo skewers. Chill for 30 minutes.
3. To prepare sauce, combine mirin, soy sauce, sugar, and vinegar in a small saucepan. Bring to a boil; cook 3 minutes or until slightly thickened. Remove from heat; cool slightly. Stir in juice, 2 teaspoons grated ginger, and serrano. Reserve 2 tablespoons sauce.
4. Heat a grill pan over medium heat. Coat pan with cooking spray. Place 6 skewers in pan; cook 9 minutes, turning to brown on all sides. Remove from pan; brush half of sauce over meatballs. Repeat procedure with remaining 6 skewers and sauce. Sprinkle with sesame seeds; serve with reserved 2 tablespoons sauce. Serves 6 (serving size: 6 meatballs and 1 teaspoon sauce)
CALORIES 265; FAT 12.7g (sat 3.1g, mono 5.4g, poly 3.2g); PROTEIN 22.9g; CARB 12.8g; FIBER 1g; CHOL 98mg; IRON 1.6mg; SODIUM 524mg; CALC 35mg
Kid Friendly
Spaghetti and Meatballs
Hands-on: 38 min. Total: 48 min. You can’t go wrong with this classic family favorite. We amp up jarred marinara with charred onion, garlic, and plum tomatoes.
3/4 cup chopped onion
2 teaspoons canola oil
6 garlic cloves, divided
1 pound plum tomatoes, halved lengthwise
11/3 cups lower-sodium marinara sauce
1/2 teaspoon salt, divided
1/3 cup panko (Japanese breadcrumbs)
1/4 teaspoon crushed red pepper
12 ounces 90% lean ground sirloin
1 large egg
Cooking spray
6 ounces uncooked spaghetti
1.5 ounces fresh Parmesan cheese, grated (about 6 tablespoons)
1. Preheat broiler to high.
2. Combine onion, oil, 3 garlic cloves, and tomatoes in a bowl; toss to coat vegetables. Arrange tomato mixture on a foil-lined baking sheet. Broil 10 minutes or until vegetables char slightly, stirring after 5 minutes. Spoon tomato mixture into food processor; pulse 6 times or until mixture is coarsely chopped. Combine tomato mixture, marinara, and 3/8 teaspoon salt in a medium saucepan; bring to a simmer.
3. Mince 3 garlic cloves. Combine minced garlic, 1/8 teaspoon salt, panko, red pepper, beef, and egg in a large bowl; mix gently just until combined. Working quickly with damp hands, gently shape beef mixture into 12 meatballs (do not pack). Arrange meatballs in a single layer on a baking sheet coated with cooking spray. Broil 6 inches from heat 6 minutes, turning meatballs once. Remove pan from oven. Add meatballs to tomato mixture; simmer 4 minutes or until meatballs are done.
4. Cook pasta according to package directions, omitting salt and fat. Serve meatballs and sauce over pasta; sprinkle with cheese. Serves 4 (serving size: 3/4 cup pasta, 3 meatballs, about 3/4 cup sauce, and about 11/2 tablespoons cheese)
CALORIES 476; FAT 16.8g (sat 6g, mono 6.6g, poly 1.7g); PROTEIN 31.2g; CARB 48.9g; FIBER 4.2g; CHOL 111mg; IRON 5mg; SODIUM 621mg; CALC 184mg
Kid Friendly • Quick & Easy
Meatball Subs
Hands-on: 29 min. Total: 29 min. These meaty, saucy, two-napkin sandwiches are destined for heavy dinnertime rotation.
1/3 cup panko (Japanese breadcrumbs)
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
12 ounces 90% lean ground sirloin
3 garlic cloves, minced
1 large egg
Cooking spray
2 yellow bell peppers, halved and seeded
11/3 cups lower-sodium marinara sauce
3/4 cup sliced onion
4 (2-ounce) hoagie sandwich buns
2 ounces fresh mozzarella cheese, thinly sliced
Thinly sliced fresh basil (optional)
1. Preheat broiler to high.
2. Combine first 6 ingredients in a bowl; mix gently. Working with damp hands, gently shape beef mixture into 16 meatballs. Arrange meatballs in a single layer on a heavy-duty baking sheet coated with cooking spray, leaving 6 inches of open space on one end. Place bell pepper halves, skin sides up, on open space on pan. Broil 6 inches from heat 7 minutes, turning meatballs once. Remove pan from oven. Place peppers in a small paper bag; fold to close tightly. Let stand 10 minutes. Remove peppers from bag. Peel and slice into 1/4-inch-thick strips.
3. Bring marinara sauce to a simmer in a large skillet over medium-low heat; add meatballs, tossing to coat. Keep warm.
4. Heat a grill pan over medium-high heat; coat pan with cooking spray. Add onion slices; cook 4 minutes on each side or until charred. Remove onion from pan.
5. Coat insides of buns with cooking spray, and broil 2 minutes or until toasted. Top each bun with 4 meatballs and 1/3 cup sauce. Divide peppers, onions, and cheese evenly among sandwiches; broil sandwiches 2 minutes or until bubbly and browned. Garnish with basil, if desired. Serves 4 (serving size: 1 sandwich)
CALORIES 423; FAT 16g (sat 6.2g, mono 5.6g, poly 1.7g); PROTEIN 25.7g; CARB 44.3g; FIBER 4.8g; CHOL 100mg; IRON 4.1mg; SODIUM 708mg; CALC 107mg
Make Ahead
Turkey Meatball Soup with Greens
Hands-on: 40 min. Total: 60 min. We like the tenderness of lacinato kale, but you can substitute other varieties in this soup.
1 pound ground turkey breast
1/2 cup cooked quinoa
2 ounces Parmigiano-Reggiano cheese, grated and divided (about 1/2 cup)
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons chopped fresh basil
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
6 garlic cloves, minced and divided
1 large egg, lightly beaten
4 teaspoons extra-virgin olive oil, divided
1/2 cup chopped shallots
1/2 cup chopped celery
8 cups trimmed chopped lacinato kale (about 1 pound)
1/4 teaspoon crushed red pepper
5 cups unsalted chicken stock (such as Swanson)
Lemon wedges (optional)
1. Combine turkey, quinoa, 1/4 cup cheese, parsley, basil, 1/4 teaspoon salt, 1/4 teaspoon black pepper, 2 garlic cloves, and egg in a large bowl; mix gently just until combined. Working with damp hands, shape turkey mixture into 24 meatballs (about 2 tablespoons each).
2. Heat a large Dutch oven over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add 12 meatballs; cook 8 minutes, turning to brown on all sides. Remove from pan. Repeat procedure with 1 teaspoon oil and 12 meatballs. Add 2 teaspoons oil to pan; swirl to coat. Add shallots and celery to pan; sauté 5 minutes. Add 4 garlic cloves; sauté 1 minute. Add kale, remaining 1/2 teaspoon salt, 1/4 teaspoon black pepper, and red pepper; cook 2 minutes, stirring occasionally. Add stock; bring to a boil. Return meatballs to pan. Reduce heat; simmer 10 minutes or until kale is tender and meatballs are done. Ladle 11/3 cups soup into each of 6 bowls; divide remaining cheese evenly among bowls. Serve with lemon, if desired. Serves 6
CALORIES 264; FAT 8.5g (sat 2.7g, mono 3.3g, poly 0.9g); PROTEIN 30.7g; CARB 18.1g; FIBER 3.3g; CHOL 70mg; IRON 3.1mg; SODIUM 608mg; CALC 271mg
Kid Friendly • Quick & Easy
Meatball Stroganoff
Hands-on: 40 min. Total: 40 min. Serve sautéed Broccolini, spinach, or Brussels sprouts alongside this hearty entrée.
6 ounces uncooked egg noodles
4 teaspoons canola oil, divided
11/4 cups diced yellow onion
12 ounces 90% lean ground sirloin
1/3 cup chopped fresh flat-leaf parsley, divided
3 tablespoons panko (Japanese breadcrumbs)
3 tablespoons 2% reduced-fat milk
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
Cooking spray
12 ounces cremini mushrooms, sliced
2 teaspoons minced fresh garlic
1/4 teaspoon paprika
1/4 cup dry white wine
1 tablespoon all-purpose flour
1 cup unsalted beef stock (such as Swanson)
1/3 cup sour cream
1 teaspoon Dijon mustard
Dash of nutmeg
1. Place a foil-lined jelly-roll pan in oven on the middle rack. Preheat oven to 450° (keep pan in oven).
2. Cook noodles according to package directions, omitting salt and fat. Drain; keep warm.
3. Heat a large skillet over medium-high heat. Add 2 teaspoons oil to pan; swirl to coat. Add onion to pan; sauté 6 minutes or until tender. Place onion in a small bowl. Combine beef, 3 tablespoons parsley, panko, milk, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large bowl; stir in 1/3 cup cooked onion. Shape beef mixture into 16 (11/2-inch) meatballs. Place meatballs on preheated pan coated with cooking spray. Bake at 450° for 12 minutes or until done, turning after 6 minutes.
4. Return skillet to medium-high heat. Add 2 teaspoons oil to pan; swirl to coat. Add mushrooms, garlic, and paprika to pan; sauté 8 minutes or until mushrooms are lightly browned. Add wine to pan; cook 1 minute or until liquid almost evaporates. Sprinkle flour over mushroom mixture; cook 30 seconds, stirring constantly. Add stock; bring to a boil, scraping pan to loosen browned bits. Reduce heat, and simmer 3 minutes or until sauce slightly thickens. Stir in remaining cooked onion; remove pan from heat. Stir in 1/4 teaspoon salt, 1/4 teaspoon pepper, sour cream, mustard, and nutmeg. Add meatballs to sauce; toss to coat. Spoon sauce and meatballs over cooked noodles. Sprinkle evenly with remaining parsley. Serves 4 (serving size: about 3/4 cup noodles and 1 cup meatball mixture)
CALORIES 463; FAT 18.9g (sat 6.5g, mono 7.5g, poly 1.8g); PROTEIN 27.5g; CARB 44.6g; FIBER 3.4g; CHOL 113mg; IRON 4.3mg; SODIUM 459mg; CALC 82mg
PEAK SEASON
Quick & Easy • Make Ahead • Vegetarian
Roasted Hatch Chile Salsa
Preheat broiler to high. Place 3 Hatch chiles, 1 pound tomatoes, 4 peeled medium shallots, and 3 unpeeled garlic cloves on a baking sheet. Broil vegetable mixture 10 minutes or until charred, turning once after 5 minutes. Remove chiles from pan. Place in a paper bag; fold to close tightly. Let stand 15 minutes. Remove skins, tops, and seeds from chiles; discard. Remove skins from garlic; discard. Place chiles, garlic, tomatoes, shallots, 2 tablespoons chopped fresh cilantro, 21/2 tablespoons fresh lime juice, and 3/4 teaspoon kosher salt in food processor; pulse 10 times or until mixture is well combined. Serves 12 (serving size: 1/4 cup)
CALORIES 34; FAT 0.2g (sat 0g); SODIUM 185mg
TODAY’S SPECIAL
GRILLED SKIRT STEAK & HONEYED SUNCHOKES
By Tim Cebula
Sunchokes are the kind of root veggie that can steal the show. Brown, knobby, and homely, they transform plates and attitudes if properly handled; people eating them for the first time resolve to make a habit of it. Chef Todd Erickson puts these tubers to delectable use at his hip gastro-lounge, Haven, in Miami Beach. (Erickson’s innovative, precise cooking won Slow Food Miami’s “Snail of Approval” award this spring, judged by Cooking Light Editor Scott Mowbray.)
“They’re a great alternative to potatoes, with much more depth of flavor,” the chef says of sunchokes, which are sometimes called Jerusalem artichokes, though they are neither artichokes nor from Jerusalem. He likes their versatility: They can be sliced paper-thin and served raw, or roasted until tender, and then mashed and mixed in with potatoes or roasted squash. He prefers to leave the skin on to take advantage of the extra snap it provides. The flavor is rich and nutty.
Erickson’s steak and sunchoke dish is a play on classic meat and potatoes, with amped-up flavor from herby chimichurri. The sunchokes are roasted with a touch of honey until tantalizingly caramelized. Sample Erickson’s version this month at Haven.
Grilled Skirt Steak with Mint Chimichurri and Honey-Roasted Sunchokes
Hands-on: 22 min. Total: 2 hr. 7 min.
1/4 cup coarsely chopped fresh mint
1/4 cup chopped fresh flat-leaf parsley
3 tablespoons extra-virgin olive oil
1 tablespoon dried oregano
1 tablespoon cider vinegar
1/2 teaspoon grated lemon rind
1 teaspoon fresh lemon juice
1/2 jalapeño pepper
1 (1-pound) skirt steak, trimmed
2 tablespoons honey
1 tablespoon fresh lemon juice
4 teaspoons extra-virgin olive oil
1/4 teaspoon kosher salt
1 pound sunchokes, cut into 1/2-inch-thick slices
3 large shallots, peeled and cut into wedges
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1. Place first 8 ingredients in food processor; pulse to combine. Rub steak evenly with half of herb mixture; place in a zip-top plastic bag. Reserve remaining half of herb mixture. Let steak stand 1 hour, or refrigerate overnight.
2. Preheat oven to 425°.
3. Combine honey and next 5 ingredients in a large bowl; toss to coat. Arrange sunchoke mixture in a single layer on a jelly-roll pan. Bake at 425° for 35 minutes or until vegetables are tender and caramelized, stirring twice.
4. Preheat grill to medium-high heat.
5. Remove steak from bag; discard marinade. Sprinkle steak evenly with 1/2 teaspoon salt and black pepper. Place steak on grill rack; grill 4 minutes on each side or until desired degree of doneness. Let stand 10 minutes. Cut steak across the grain into thin slices; top with reserved herb mixture. Serve with sunchoke mixture. Serves 4 (serving size: 3 ounces steak, 2 teaspoons herb mixture, and 1 cup sunchoke mixture)
CALORIES 447; FAT 25g (sat 6g, mono 15.8g, poly 1.9g); PROTEIN 25.6g; CARB 33.7g; FIBER 2.6g; CHOL 51mg; IRON 7.2mg; SODIUM 432mg; CALC 49mg
SUNCHOKE PREP
Clean: Scrub with a vegetable brush to remove dirt or grit from the exterior. Handle carefully to avoid bruising the flesh.
Trim: Cut to a uniform size so slices cook evenly. Leave the skin on to add snappy texture to the cooked choke.
Cook immediately: Once cut, roast, sauté, or steam right away; the white flesh turns brown soon after being exposed to the air.