TODAY’S SPECIAL
BUTTERNUT SQUASH AU GRATIN
From Benoit in Manhattan.
Butternut squash is the go-to vegetable for adding sweetness and substance to cool-weather cooking. Legendary French chef Alain Ducasse—whose restaurants around the world have earned him a staggering 17 Michelin stars—knows better than anyone how to make this everyday fall veggie shine.
But there’s no big-kitchen wizardry required: Ducasse says the simplest way to showcase butternut’s comfortingly tender texture is to slice the squash open lengthwise, remove the seeds, and then bake until fork-tender. “You can even toast the squash seeds and season to taste,” Ducasse says. “Use them as a crunchy-textured garnish or as a snack.”
Nor is his rich, hearty gratin much more complicated. Ducasse blends mashed butternut with earthy wild mushrooms and bits of bacon to balance the squash’s sweetness. Our version substitutes more readily available beef stock for veal jus (which Ducasse uses), though the stock still delivers a savory umami note.
Butternut Squash au Gratin with Wild Mushrooms and Crispy Bacon
Hands-on: 50 min. Total: 1 hr. 50 min.
1 tablespoon extra-virgin olive oil
2 thinly sliced green onions
8 cups finely diced peeled butternut squash, divided (about 4 pounds)
1/2 teaspoon kosher salt, divided
2 center-cut bacon slices
4 ounces sliced chanterelle mushrooms
4 ounces sliced shiitake mushroom caps
11/2 tablespoons chopped fresh sage
1/4 cup unsalted beef stock (such as Swanson)
2 ounces Parmigiano-Reggiano cheese, grated and divided (about 1/2 cup)
2 tablespoons part-skim ricotta cheese
1/4 teaspoon freshly ground black pepper
Cooking spray
6 ounces oyster mushrooms, sliced
1. Preheat oven to 350°.
2. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add green onions; sauté 30 seconds. Add 6 cups squash; sauté 2 minutes. Reduce heat to medium-low, and stir in 1/4 teaspoon salt. Cook, covered, 15 minutes or until tender. Increase heat to medium-high. Cook, uncovered, 2 minutes or until liquid evaporates, stirring frequently. Place squash mixture in a large bowl; mash with a potato masher or fork until smooth.
3. Cook bacon in a large nonstick skillet over medium-high heat until crisp. Remove bacon from pan, reserving drippings in pan; crumble bacon. Add chanterelles, shiitakes, and sage to drippings; sauté 8 minutes or until mushrooms are browned. Add stock; cook 3 minutes or until liquid almost evaporates. Add mushroom mixture, 2 cups diced squash, 1/4 teaspoon salt, 1 ounce Parmigiano-Reggiano cheese, ricotta cheese, and black pepper to mashed squash mixture, stirring to combine. Spoon squash mixture into a broiler-safe 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Cover with foil; bake at 350° for 1 hour. Remove pan from oven; discard foil.
4. Preheat broiler to high.
5. Combine bacon, 1 ounce Parmigiano-Reggiano, and oyster mushrooms in a bowl; sprinkle over gratin. Broil 6 minutes or until lightly browned. Let stand 5 minutes before serving. Serves 8 (serving size: about 1 cup)
CALORIES 163; FAT 5g (sat 1.9g, mono 1.9g, poly 0.4g); PROTEIN 6.9g; CARB 26.4g; FIBER 5.3g; CHOL 9mg; IRON 2.3mg; SODIUM 286mg; CALC 188mg
HOW TO PREP CHANTERELLE MUSHROMS
Clean: Use a damp cloth or paper towel to gently brush any dirt or woodland debris from the wild mushrooms.
Trim: Cut up to 1/4 inch from the bottom of any stems that appear discolored, soggy, or not completely fresh.
FROM THE CL GARDEN
PICKED FRESH FOR OCTOBER: WINTER SQUASH
This month from the Cooking Light Garden: The sweetest, meatiest cool-weather veggies
Prized by cooks for its versatility, buttery-rich winter squash is a go-to veggie in the fall. But on the production end, it takes a little more time on the vine. Our gardener, Mary Beth Shaddix, sowed seeds this spring. By late summer, she was pushing aside enormous umbrella-like leaves to check their progress.
Unlike summer squash, winter squash needs to be harvested when the skin is too hard for a fingernail to dent. For best storage, it needs to first sit, or “cure,” in a dry, sunny spot for several weeks after harvest. “One of my favorite things about squash is that it can store until we’re planting lettuces again in early spring,” Shaddix says. “It’s a sweet reminder of our productive summer garden during the coldest months.”
Kid Friendly • Make Ahead
Sugar Pumpkin Custards with Graham Crumble
Hands-on: 45 min. Total: 10 hr. 45 min.
1 small sugar pumpkin (about 21/2 pounds)
1/3 cup sugar
1 tablespoon butter, melted
11/2 teaspoons vanilla extract
4 large egg yolks
1 large egg
1 cup half-and-half
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 (12-ounce) can fat-free evaporated milk
6 tablespoons graham cracker crumbs
1 tablespoon egg whites, lightly beaten
2 teaspoons butter, melted
2 teaspoons sugar
1/4 teaspoon ground cinnamon
Cooking spray
1/2 cup frozen reduced-fat whipped topping, thawed
1. Preheat oven to 325°.
2. Pierce pumpkin 5 times with a knife; place on a baking sheet. Bake at 325° for 1 hour and 15 minutes or until tender when pierced. Let stand 10 minutes. Discard stem, skin, and seeds. Place 1 cup chopped pumpkin (81/2 ounces) in a large bowl. (Save remaining pumpkin for another use.) Beat with a mixer at medium speed until smooth. Add 1/3 cup sugar and next 4 ingredients (through whole egg); beat until well blended.
3. Place half-and-half and next 4 ingredients (through milk) in a saucepan over medium heat. Heat to 180° or until tiny bubbles form around edge. Add milk mixture to pumpkin mixture. Beat at low speed 1 minute. Strain mixture through a cheesecloth-lined sieve into a bowl. Discard solids. Divide mixture evenly among 8 (4-ounce) ramekins. Place ramekins in a large roasting pan. Add hot water to pan to a depth of 1 inch; bake at 325° for 50 minutes or until center barely moves when pan is touched. Remove ramekins from pan; cool on a wire rack. Cover and chill 4 hours.
4. Combine cracker crumbs and next 4 ingredients. Spread mixture in a single layer on a baking sheet coated with cooking spray. Bake at 325° for 25 minutes. Let stand 5 minutes. Place crumb mixture in a zip-top plastic bag, and coarsely crush using a meat mallet or small heavy skillet. Top each custard with 1 tablespoon whipped topping and about 2 teaspoons graham crumble. Serves 8
CALORIES 206; FAT 10g (sat 5.4g, mono 2.1g, poly 0.7g); PROTEIN 7.2g; CARB 22.4g; FIBER 0.4g; CHOL 135mg; IRON 0.9mg; SODIUM 269mg; CALC 184mg
Quick & Easy • Vegetarian
Roasted Red Onions and Delicata Squash
Hands-on: 5 min. Total: 30 min. Thin-skinned delicata squash has an edible peel, helping this side come together quickly.
1 tablespoon unsalted butter, melted
1 tablespoon chopped fresh thyme
1 tablespoon honey
2 teaspoons olive oil
3 garlic cloves, sliced
2 (12-ounce) delicata squashes, halved lengthwise, seeded, and cut into 1/2-inch slices
1 (1-pound) red onion, cut into 12 wedges
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
Cooking spray
3 tablespoons chopped fresh flat-leaf parsley
1. Place a baking sheet in oven. Preheat oven to 475° (leave pan in oven).
2. Combine first 5 ingredients in a large bowl, stirring with a whisk. Add squash and onion; toss gently to coat. Sprinkle vegetable mixture with 1/4 teaspoon salt and 1/4 teaspoon pepper. Carefully remove preheated pan from oven; coat pan with cooking spray. Arrange vegetable mixture in a single layer on pan. Bake at 475° for 20 minutes or until tender, turning once. Sprinkle with 1/4 teaspoon salt, 1/4 teaspoon pepper, and chopped parsley. Serves 6 (serving size: about 1 cup)
CALORIES 120; FAT 3.6g (sat 1.5g, mono 1.6g, poly 0.3g); PROTEIN 2g; CARB 22.7g; FIBER 3.2g; CHOL 5mg; IRON 1.2mg; SODIUM 205mg; CALC 63mg
Vegetarian
Spaghetti Squash Fritters with Sriracha Mayonnaise
Hands-on: 35 min. Total: 55 min.
1 (2-pound) spaghetti squash
1 (8-ounce) package baby spinach
1/2 cup panko (Japanese breadcrumbs)
2 tablespoons grated fresh Parmesan cheese
1 tablespoon minced fresh garlic
1/2 teaspoon freshly ground black pepper
1/4 teaspoon baking powder
2 large egg whites
1 tablespoon olive oil, divided
5 teaspoons canola mayonnaise
2 teaspoons 2% reduced-fat milk
1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
1 teaspoon cider vinegar
1. Cut squash in half lengthwise. Scoop out seeds; discard. Place squash halves, cut sides up, in a microwave-safe bowl. Cover with a damp paper towel. Microwave at HIGH 20 minutes or until tender. Let stand 10 minutes. Scrape inside of squash with a fork to remove spaghettilike strands to measure 4 cups.
2. Heat a large skillet over medium-high heat. Add spinach to pan; cook 2 minutes or until spinach wilts. Place squash and spinach on a clean dish towel; squeeze until barely moist. Coarsely chop squash mixture, and place in a large bowl. Add panko and next 4 ingredients (through baking powder), and toss well to combine. Place egg whites in a medium bowl; beat with a mixer at high speed until soft peaks form. Gently fold egg whites into squash mixture.
3. Fill a 1/4-cup dry measuring cup with squash mixture. Invert onto work surface; gently pat into a 3/4-inch-thick patty. Repeat procedure with remaining squash mixture, forming 10 patties total. Heat a large nonstick skillet over medium heat. Add 11/2 teaspoons oil to pan, and swirl to coat. Add 5 patties to pan; cook 3 minutes on each side or until browned. Remove patties from pan; keep warm. Repeat procedure with 11/2 teaspoons oil and squash patties.
4. Combine mayonnaise and remaining ingredients in a small bowl. Serve with fritters. Serves 5 (serving size: 2 patties and about 2 teaspoons sauce)
CALORIES 172; FAT 8.8g (sat 1.5g, mono 4.3g, poly 1.8g); PROTEIN 6g; CARB 19.6g; FIBER 4g; CHOL 4mg; IRON 1.9mg; SODIUM 228mg; CALC 139mg
GLOBAL PANTRY
MIRIN
By Naomi Duguid
You may have bought a bottle of mirin for a particular recipe, or perhaps because you thought it was a type of vinegar and wanted to try it. Either way, you’ll have discovered that it is a sweet Japanese rice wine and a great ingredient to keep on hand. I find that in recipes that need a little sweetening to balance other flavors, mirin can be a delicious option, a substitute for sugar.
Mirin is made by fermenting rice, koji (rice starter), and glutinous rice for some months, and then filtering it. (If you are shopping for mirin, look for a traditionally made product; the ingredients listed should be only rice, glutinous rice, koji, and water.) The sweetness comes strictly from the natural sweetness of the rice, not from any added sugar. Interestingly, in earlier centuries, when sugar was in short supply in Japan, mirin was commonly used as a sweetener in cooking.
In traditional and modern Japanese cooking, mirin is used in marinades and basting sauces for meat, fish, and vegetables on the grill. It is always cooked in some way to evaporate out the “raw” alcohol taste.
I love mirin as a quick flavoring for grilled fish—just brush it on at the beginning of cooking—or as part of a marinade for grilled chicken. You can also add it to a pork marinade if you like your pork sweet.
I like to use it to dress salads and cooked vegetables that need a hit of sweetness to balance their bitterness or tartness (see recipe at right). Even in an herby potato salad—because there, too, herbs like parsley, tarragon, and mint have a touch of bitterness—I like to add a dash of mirin. I will also use a splash when stir-frying dandelion greens to balance their bitter edge and add a zippy depth. Any way you use it, the flavor permeates the food, giving it a tart-sweet note.
Quick & Easy • Vegetarian
Bitter Greens Salad with Spiced Mirin Dressing
Hands-on: 5 min. Total: 15 min. It’s common to add a touch of sweetness to salad dressings for bitter greens. Instead of sugar or honey, here I use the richness of mirin.
2 dried red Thai chiles
4 cups baby arugula
2 cups torn radicchio
1 cup sliced Belgian endive
2 tablespoons extra-virgin olive oil
2 teaspoons minced fresh garlic
1/2 teaspoon fennel seeds (optional)
6 tablespoons mirin (sweet rice wine)
1/2 teaspoon salt
1. Soak chiles in warm water 10 minutes; drain.
2. Place arugula, radicchio, and endive in a large bowl; toss gently to combine.
3. Heat a large skillet or wok over medium-high heat. Add oil; swirl to coat pan. Add garlic, fennel seeds, if desired, and chiles; stir constantly 30 seconds. Reduce heat to low; cook 1 minute. Stir in mirin and salt; increase heat to high. Bring to a boil; boil 15 seconds. Remove chiles from mixture. Drizzle hot dressing over greens; toss gently to coat. Serve salad immediately. Serves 6 (serving size: about 1 cup)
CALORIES 84; FAT 4.7g (sat 0.7g, mono 3.3g, poly 0.5g); PROTEIN 0.8g; CARB 6.8g; FIBER 0.9g; CHOL 0mg; IRON 0.4mg; SODIUM 204mg; CALC 32mg
RECIPE MAKEOVER
PORTION-PERFECT CHICKEN PARM
This dish demonstrates how cooks can make it easier to take a healthy serving.
The easiest way to start the healthy portioning of food is with its preparation. Dishes that are put together piecemeal, such as fish fillets, chicken breasts, and sandwiches, lend themselves to clear portioning. But because many foods have been supersized, the cook has to step in.
For example, the average chicken breast now weighs in at 8 to 10 ounces, while the recommended serving is just 4 ounces. Unless your prep work takes that into account, a portion of Chicken Parm will be twice the size of the recommended serving—and that’s before you’ve coated the chicken in breadcrumbs. If you bulk up the sauce and cheese proportionally, you’re looking at a 600-calorie portion on the plate before adding side dishes.
The fix: Split an 8-ounce chicken breast in half lengthwise. The thinner cuts cook quickly and flatten nicely. In our recipe, we use canola mayo instead of egg wash to lock in moisture and keep the crunchy panko-and-Parm mixture on the chicken. Wire racks help avoid the soggy bottoms that can result from oven-frying. Smoky, low-sodium, oven-roasted tomatoes stand in for jarred sauce, and fresh mozzarella adds a cheesy finish. We keep it under 400 calories, with room for whole grains and crunchy greens.
Chicken Parmesan with Oven-Roasted Tomato Sauce
Hands-on: 16 min. Total: 1 hr. 12 min.
1 pound cherry tomatoes, halved
2 tablespoons olive oil, divided
1 shallot, sliced
4 garlic cloves, thinly sliced
1/4 cup unsalted chicken stock
1/4 cup dry white wine
1 teaspoon fresh thyme leaves
3/8 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/2 cup whole-wheat panko
2 (8-ounce) skinless, boneless chicken breast halves
3 tablespoons canola mayonnaise (such as Hellmann’s)
1.5 ounces fresh Parmesan cheese, grated and divided (about 6 tablespoons)
2 tablespoons fat-free milk
1 teaspoon garlic powder
Cooking spray
2 ounces fresh mozzarella cheese, very thinly sliced
1/4 cup basil leaves
1. Preheat oven to 375°.
2. Combine tomatoes and 1 tablespoon oil; toss. Arrange tomato mixture on a jelly-roll pan. Bake at 375° for 35 minutes or until browned.
3. Increase oven temperature to 425°.
4. Heat 1 tablespoon oil in a medium skillet over medium heat. Add shallot; cook 5 minutes. Add garlic; cook 1 minute. Add tomatoes, stock, wine, thyme, salt, and pepper; cook 4 minutes or until liquid almost evaporates.
5. Place panko in a large skillet; cook over medium heat 3 minutes or until toasted, stirring frequently.
6. Cut each chicken breast in half horizontally to form 4 cutlets. Combine mayonnaise, half of Parmesan cheese, and milk in a bowl. Spread mayonnaise mixture evenly over both sides of cutlets. Combine panko, garlic powder, and remaining half of Parmesan cheese in another dish. Dredge cutlets in panko mixture.
7. Place cutlets on a wire rack coated with cooking spray. Place rack on a baking sheet. Bake at 425° for 15 minutes or until chicken is done.
8. Preheat broiler to high.
9. Top each cutlet with 2 tablespoons tomato mixture; top tomato mixture evenly with mozzarella cheese. Broil 3 minutes or until cheese is bubbly. Sprinkle with basil, and serve with remaining tomato mixture. Serves 4 (serving size: 1 cutlet and 11/2 tablespoons sauce)
CALORIES 391; FAT 19.6g (sat 5.4g, mono 8.5g, poly 2.5g); PROTEIN 34.2g; CARB 16.1g; FIBER 2.9g; CHOL 94mg; IRON 1.6mg; SODIUM 594mg; CALC 162mg
CLASSIC |
MAKEOVER |
625 calories per serving |
391 calories per serving |
13.5 grams saturated fat |
5.4 grams saturated fat |
1,418 milligrams sodium |
594 milligrams sodium |
OUR PARM: LESS BIRD, MORE FLAVOR CHICKEN CUTLETS
A 4-ounce cutlet saves 130 calories and still leaves plenty of surface area for a crunchy coating.
FRESH TOMATOES
Oven-roasting lends a sweet-smokiness and saves 325mg sodium over jarred marinara.
CANOLA MAYO
This secret ingredient locks in moisture during the baking process to save 10.5g fat over frying.
EVERYDAY VEGETARIAN
MEATLESS MONDAYS
Quick & Easy • Vegetarian
Lentil Salad with Soft-Cooked Eggs
Hands-on: 35 min. Total: 35 min. Green lentils keep a firm texture even after cooking, a desirable trait for this hearty salad.
11/4 cups dried petite green lentils
6 large eggs
3 tablespoons extra-virgin olive oil
3 tablespoons red wine vinegar
1 tablespoon Dijon mustard
2 teaspoons minced fresh garlic
3/4 teaspoon kosher salt
3/8 teaspoon freshly ground black pepper, divided
11/4 cups diced red bell pepper
1/2 cup chopped green onions
1/2 cup diced celery
8 cups baby arugula
1. Place lentils in a medium saucepan. Cover with water to 3 inches above lentils; bring to a boil. Reduce heat, and simmer 20 minutes or until lentils are tender. Drain and keep warm.
2. Add water to a large saucepan to a depth of 3 inches; bring to a boil. Add eggs; boil 5 minutes and 30 seconds. Drain. Plunge eggs into ice water; let stand 5 minutes. Drain and peel.
3. Combine oil, vinegar, mustard, garlic, salt, and ¼ teaspoon black pepper in a medium bowl, stirring with a whisk. Set aside 2 tablespoons oil mixture. Add lentils, bell pepper, onions, and celery to remaining oil mixture; toss gently to coat. Place reserved 2 tablespoons oil mixture and arugula in a large bowl; toss to coat.
4. Place about 3/4 cup lentil mixture and about 1 cup arugula mixture on each of 6 plates. Cut eggs in half lengthwise; top each serving with 2 egg halves. Sprinkle evenly with 1/8 teaspoon black pepper. Serves 6
CALORIES 282; FAT 15.9g (sat 2.5g, mono 6.8g, poly 1.8g); PROTEIN 15.9g; CARB 27.5g; FIBER 7.3g; CHOL 186mg; IRON 3.9mg; SODIUM 393mg; CALC 102mg
KID FRIENDLY
FIRED UP FOR FRIED RICE
Matisse Reid is a kid who cooks for friends and family.
This week, I made Quick and Easy Pork Fried Rice. I love this dish, so it was good for me to learn how to make it properly. For this recipe, I had big critics—a 6-year-old and a 16-year-old—but everyone loved it. The pork was so tender, and the sauce had a yummy sweet and sour flavor. The hoisin and soy sauces mellowed out the chili garlic, but for those who like the heat, feel free to add a little bit more hot sauce. Don’t be afraid to make substitutions if you don’t have ingredients on hand. For example, I used dry edamame instead of frozen, and it added a nice crunch to the dish. Overall, this dish was really good—much better than any takeout I have ever had.
Kid Friendly • Quick & Easy
Quick and Easy Pork Fried Rice
Hands-on: 20 min. Total: 20 min.
2 (8.5-ounce) pouches precooked basmati rice
1/4 cup lower-sodium soy sauce
1 tablespoon chili garlic sauce
11/2 teaspoons hoisin sauce
2 tablespoons peanut oil, divided
1 pound boneless pork shoulder (Boston butt), trimmed and thinly sliced into 1-inch pieces
1 large egg, lightly beaten
11/2 cups chopped red bell pepper
1 cup frozen shelled edamame
2/3 cup thinly sliced green onions, divided
1. Heat rice according to package directions.
2. Combine soy sauce, chili garlic sauce, and hoisin in a bowl. Heat a wok or large skillet over high heat. Add 1 tablespoon oil; swirl to coat. Add pork to pan in a single layer; cook 2 minutes, without stirring. Stir-fry pork 4 minutes or until done. Add pork to soy sauce mixture; toss to coat.
3. Add egg to pan; cook 45 seconds or until set. Remove egg from pan; cut into bite-sized pieces.
4. Add 1 tablespoon oil to pan; swirl to coat. Add bell pepper, edamame, and 1/2 cup onions; stir-fry 1 minute. Add rice; stir-fry 2 minutes. Add pork and soy sauce mixture; cook 1 minute, stirring constantly. Top rice mixture with egg and remaining onions. Serves 6 (serving size: 1 cup)
CALORIES 302; FAT 10.9g (sat 2.5g, mono 4.1g, poly 2.5g); PROTEIN 16.4g; CARB 36g; FIBER 2.8g; CHOL 57mg; IRON 2.9mg; SODIUM 467mg; CALC 52mg
QUICK TRICKS
9 SWEET HALLOWEEN TREATS
Melt 2 tablespoons butter and 10 ounces marshmallows over medium-low heat. Add a flavor combo and 6 cups rice cereal. Press into a 13 x 9–inch pan coated with cooking spray.
1. Double Chocolate
Stir 1/4 cup unsweetened cocoa into melted marshmallows; cook 3 minutes. Add cereal; toss well to combine. Press into prepared pan. Heat 4 ounces chopped bittersweet chocolate in microwave at HIGH 45 seconds or until melted, stirring every 15 seconds; drizzle over cereal mixture. Chill 10 minutes. Serves 20
CALORIES 117; FAT 3.9g (sat 2.1g); SODIUM 66mg
2. Maple Bacon
Stir 3 tablespoons maple syrup and 4 cooked, drained, chopped applewood-smoked bacon slices into melted marshmallows. Add cereal; toss well to combine. Press into pan. Serves 20
CALORIES 105; FAT 2.2g (sat 1.1g); SODIUM 110mg
3. Cherry Chip
Stir 1 cup finely chopped dried cherries and 1/4 teaspoon vanilla extract into melted marshmallow mixture. Add cereal, and toss well to combine. Press cereal mixture into prepared pan. Sprinkle evenly with 1/3 cup semisweet chocolate minichips. Serves 20
CALORIES 125; FAT 2.1g (sat 1.3g); SODIUM 67mg
4. Espresso Toffee
Stir 1 tablespoon espresso powder into melted butter before adding marshmallows. Add 1 cup toffee bits and cereal; toss well to combine. Press into prepared pan. Serves 20
CALORIES 153; FAT 5.3g (sat 2.8g); SODIUM 82mg
5. Chocolate Butterscotch
Press cereal mixture into pan. Microwave 1 cup chocolate chips at HIGH for 1 minute, stirring every 20 seconds. Spread over cereal mixture. Microwave 1/2 cup butterscotch chips and 2 teaspoons fat-free milk at HIGH 30 seconds; stir once. Dollop butterscotch mixture over chocolate; swirl with a knife. Chill. Serves 20
CALORIES 149; FAT 5g (sat 3.3g); SODIUM 71mg
6. Browned Butter Pecan
Before adding marshmallows, cook melted butter 3 minutes or until browned. Add 1/4 teaspoon kosher salt and 1/4 teaspoon vanilla extract to melted marshmallows; stir well. Add cereal; toss well to combine. Press into prepared pan; sprinkle evenly with 1/2 cup chopped toasted pecans. Serves 20
CALORIES 105; FAT 3.3g (sat 0.9g); SODIUM 90mg
7. Candy Corn M&M’s
Stir 2/3 cup candy corn, 1/2 cup M&M’s, and cereal into melted marshmallows. Press into prepared pan. Serves 20
CALORIES 134; FAT 2.4g (sat 1.4g); SODIUM 70mg
8. S’mores
Char marshmallows under broiler 2 minutes before melting. Stir 1/2 cup graham cracker crumbs and 1/2 cup semisweet chocolate minichips into melted marshmallows before adding cereal; toss well to combine. Press cereal mixture into prepared pan. Serves 20
CALORIES 115; FAT 2.8g (sat 1.6g); SODIUM 76mg
9. Lemon White Chocolate
Stir 1 tablespoon grated lemon rind into melted marshmallows before adding cereal. Press cereal mixture into prepared pan. Heat 4 ounces chopped premium white chocolate in microwave at HIGH 11/2 minutes or until melted, stirring every 20 seconds; drizzle over cereal mixture. Refrigerate 15 minutes before slicing. Serves 20
CALORIES 116; FAT 3.1g (sat 1.9g); SODIUM 71mg
BUDGET COOKING
FEED 4 FOR LESS THAN $10
Make Ahead
Smoked Salmon and Wheat Berry Salad
$2.11/serving; $8.44 total
Hands-on: 13 min. Total: 9 hr. 15 min. This salad is all about crunch, with toasted walnuts, crisp apple, and celery. Look for wheat berries in the grain or bulk section of your supermarket.
1 cup uncooked wheat berries
11/2 cups diced Fuji apple
1/2 cup vertically sliced red onion
1/2 cup chopped walnuts, toasted
4 ounces smoked salmon, cut into 1-inch pieces
2 medium celery stalks, thinly sliced
2 tablespoons extra-virgin olive oil
1 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
1/2 teaspoon kosher salt
1/2 teaspoon ground black pepper
1. Place wheat berries in a medium bowl; cover with water to 2 inches above wheat berries. Cover and let stand 8 hours. Drain. Place wheat berries in a saucepan. Cover with water to 2 inches above wheat berries; bring to a boil. Reduce heat, and cook, uncovered, 1 hour or until tender. Drain.
2. Combine wheat berries, apple, and next 4 ingredients (through celery) in a large bowl. Combine oil and remaining ingredients in a small bowl, stirring with a whisk. Drizzle dressing over wheat berry mixture; toss to coat. Serves 4 (serving size: 11/2 cups)
CALORIES 389; FAT 18.7g (sat 2.1g, mono 6.8g, poly 7.9g); PROTEIN 14.9g; CARB 45g; FIBER 8.8g; CHOL 7mg; IRON 2.7mg; SODIUM 570mg; CALC 54mg
DINNER TONIGHT
Fast, healthy weeknight menus
The
SHOPPING LIST
Pasta with Roasted-Tomato Meat Sauce
Cherry tomatoes (1 pint)
Garlic
Fresh basil
Uncooked spaghetti
Crushed red pepper
Canned anchovy fillets in oil
Dry sherry
Balsamic vinegar
80% lean ground pork (9 ounces)
Unsalted butter
Mint and Pea Pesto on Toasted Baguette
Fresh basil
Fresh mint
Lemon (1)
Garlic
Extra-virgin olive oil
Frozen green peas
Baguette
The
GAME PLAN
While tomatoes roast:
■ Boil water for pasta.
While pasta cooks:
■ Make sauce.
While broiler preheats:
■ Make pesto.
Kid Friendly • Quick & Easy
Pasta with Roasted-Tomato Meat Sauce
With Mint and Pea Pesto on Toasted Baguette
Flavor Hit: Don’t skip the anchovies—they add a savory, salty layer to the sauce.
Kid Tweak: Use 1/4 cup unsalted beef stock in place of the dry sherry.
Simple Sub: Substitute ground sirloin for the pork.
1 pint cherry tomatoes
8 ounces uncooked spaghetti
2 teaspoons unsalted butter
9 ounces 80% lean ground pork
1 tablespoon minced fresh garlic
1/2 teaspoon kosher salt
1/2 teaspoon crushed red pepper
3 canned anchovy fillets in oil, drained and chopped
1/4 cup dry sherry
11/2 tablespoons balsamic vinegar
1/4 cup basil leaves
1. Preheat oven to 400°.
2. Place cherry tomatoes on a jelly-roll pan. Bake at 400° for 12 minutes or until tomatoes are lightly browned.
3. Cook pasta according to package directions, omitting salt and fat.
4. Melt the butter in a large skillet over medium-high heat. Add pork, garlic, salt, pepper, and anchovies to pan; cook 4 minutes or until pork is browned, stirring to crumble. Add sherry to pan; cook 30 seconds, scraping pan to loosen browned bits. Add tomatoes and vinegar; cook 2 minutes or until tomatoes release their liquid and sauce is slightly thickened. Combine pasta and sauce in a large bowl; toss to coat. Sprinkle with basil. Serves 4 (serving size: 11/2 cups)
CALORIES 428; FAT 15.8g (sat 6g, mono 6.4g, poly 1.7g); PROTEIN 20g; CARB 47.5g; FIBER 2.9g; CHOL 53mg; IRON 3mg; SODIUM 402mg; CALC 37mg
For the Mint and Pea Pesto on Toasted Baguette:
Preheat broiler to high. Slice 4 ounces baguette into 8 (1/2-inch-thick) slices. Place bread in a single layer on a baking sheet. Broil 2 minutes or until browned. Place 1/2 cup basil leaves, 1/2 cup mint leaves, 1/4 cup thawed frozen green peas, 2 tablespoons extra-virgin olive oil, 1 tablespoon fresh lemon juice, 1/8 teaspoon salt, and 2 garlic cloves in a mini food processor; pulse until smooth. Spread about 1 tablespoon pesto on each bread slice. Serves 4 (serving size: 2 slices)
CALORIES 147; FAT 6.9g (sat 1g); SODIUM 268mg
The
SHOPPING LIST
Roasted Chicken with Mustard Greens
Onion (1)
Garlic
Mustard greens (about 7 ounces)
Paprika
Butter
Fat-free, lower-sodium chicken broth
Brown sugar
Canola oil
Skin-on, bone-in chicken breast halves (2)
Bone-in chicken leg-thigh quarters, skinned (2)
Cumin and Chile Rice
Cumin seeds
Crushed red pepper
Long-grain white rice
Fat-free, lower-sodium chicken broth
Canola oil
The
GAME PLAN
While oven preheats:
■ Season and sear chicken.
While chicken roasts:
■ Prepare greens.
■ Cook rice.
Quick & Easy
Roasted Chicken with Mustard Greens
With Cumin and Chile Rice
Budget Buy: Ask the butcher to break down a 31/2-pound chicken.
Simple Sub: Use spinach or kale instead of mustard greens.
Kid Tweak: Omit the crushed red pepper in the rice.
2 skin-on, bone-in chicken breast halves (about 1 pound)
2 bone-in chicken leg-thigh quarters, skinned (about 11/4 pounds)
1 teaspoon paprika
3/4 teaspoon freshly ground black pepper, divided
1/2 teaspoon kosher salt, divided
1 teaspoon canola oil
1 tablespoon butter
1 cup sliced onion
3 garlic cloves, coarsely chopped
1/2 cup fat-free, lower-sodium chicken broth
1 teaspoon brown sugar
8 cups chopped mustard greens, stems removed (about 7 ounces)
1. Preheat oven to 450°.
2. Sprinkle chicken evenly with paprika, 1/2 teaspoon pepper, and 1/4 teaspoon salt. Heat a 10-inch cast-iron skillet over high heat. Add oil to pan; swirl to coat. Add chicken, flesh sides down; cook 5 minutes. Turn chicken over; cook 2 minutes. Place pan in oven. Bake at 450° for 20 minutes or until done. Let stand 5 minutes.
3. Melt butter in a large nonstick skillet over medium-high heat. Add onion and garlic to pan; sauté 3 minutes or until lightly browned. Add broth and sugar to pan; cook 3 minutes or until broth almost evaporates. Add greens to pan; sauté 3 minutes or until tender. Sprinkle with 1/4 teaspoon pepper and 1/4 teaspoon salt. Serves 4 (serving size: 1 breast half or 1 leg-thigh quarter and about 2/3 cup greens)
CALORIES 305; FAT 12.4g (sat 4g, mono 4.6g, poly 2.1g); PROTEIN 37.8g; CARB 10.8g; FIBER 4.5g; CHOL 154mg; IRON 3mg; SODIUM 522mg; CALC 143mg
For the Cumin and Chile Rice:
Place 1 teaspoon cumin seeds, 1 teaspoon canola oil, 1/2 teaspoon crushed red pepper, and 1/4 teaspoon kosher salt in a small saucepan over medium heat; cook 2 minutes, stirring occasionally. Add 3/4 cup uncooked long-grain white rice to pan; cook 2 minutes, stirring occasionally. Add 11/4 cups fat-free, lower-sodium chicken broth to pan; bring to a boil. Reduce heat, cover, and simmer 15 minutes. Remove from heat; let stand 10 minutes or until liquid is absorbed. Serves 4 (serving size: 1/2 cup)
CALORIES 144; FAT 1.6g (sat 0.2g); SODIUM 301mg
The
SHOPPING LIST
Sweet Potato and Chickpea Cakes with Avocado Salsa
Yellow onion (1)
Garlic
Jalapeño pepper (1)
Sweet potato (8 ounces)
Lime (1)
Avocado (2 small)
Tomato (1 large)
Red onion (1)
Olive oil
Panko (Japanese breadcrumbs)
1 (15-ounce) can unsalted chickpeas (garbanzo beans)
Ground red pepper
Egg (1)
Sautéed Lemony Broccolini
Broccolini (1 pound)
Lemon (1)
Butter
Dry white wine
The
GAME PLAN
While onion mixture cooks:
■ Grate potato.
While patties bake:
■ Make salsa.
■ Cook Broccolini.
Kid Friendly • Quick & Easy
Sweet Potato and Chickpea Cakes with Avocado Salsa
With Sautéed Lemony Broccolini
Budget Buy: Use regular broccoli instead of the Broccolini.
Prep Pointer: Use a long, flat spatula to carefully flip the patties.
Flavor Hit: Onion and spicy jalapeño contrast the sweet potato cakes.
21/2 tablespoons olive oil, divided
1/2 cup chopped yellow onion
6 garlic cloves, crushed
1 jalapeño pepper, seeded and minced
13/4 cups grated sweet potato (about 8 ounces)
5/8 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper
1/2 cup panko (Japanese breadcrumbs)
21/2 tablespoons fresh lime juice, divided
1 (15-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained
1 large egg
1 cup chopped peeled avocado
1 cup chopped tomato
1/2 cup vertically sliced red onion
1/8 teaspoon ground red pepper
1. Preheat oven to 400°.
2. Heat a large ovenproof skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add yellow onion, garlic, and jalapeño to pan; sauté 3 minutes. Add sweet potato, 3/8 teaspoon salt, and black pepper to pan; sauté 2 minutes. Place potato mixture, panko, 11/2 tablespoons juice, chickpeas, and egg in a food processor; pulse until chickpeas are coarsely ground. Divide potato mixture into 4 equal portions, shaping each into a 4-inch patty. Return skillet to medium-high heat. Add 11/2 tablespoons oil to pan; swirl to coat. Add patties to pan; cook 3 minutes or until browned. Carefully turn patties over. Place pan in oven; bake at 400° for 6 minutes or until browned.
3. Combine avocado, tomato, red onion, 1 tablespoon juice, 1/4 teaspoon salt, and red pepper in a bowl; toss. Serve salsa with cakes. Serves 4 (serving size: 1 cake and about 1/2 cup salsa)
CALORIES 330; FAT 16.1g (sat 2.4g, mono 10.3g, poly 1.9g); PROTEIN 9g; CARB 39.6g; FIBER 8.5g; CHOL 47mg; IRON 1.9mg; SODIUM 393mg; CALC 90mg
For the Sautéed Lemony Broccolini:
Melt 2 teaspoons butter in a large skillet over medium-high heat. Add 1 pound trimmed Broccolini to pan; cook 4 minutes, stirring occasionally. Add 1/4 cup dry white wine to pan. Cover, reduce heat to medium-low, and cook 6 minutes or until Broccolini is tender. Add 2 teaspoons grated lemon rind, 1 tablespoon fresh lemon juice, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper to Broccolini; toss. Serves 4 (serving size: about 5 stalks)
CALORIES 78; FAT 1.9g (sat 1.2g); SODIUM 199mg
The
SHOPPING LIST
Herb-Rubbed New York Strip with Sautéed Peas and Carrots
Fresh thyme
Fresh oregano
Baby carrots (6)
2 (8-ounce) New York strip steaks, trimmed
Center-cut bacon (3 slices)
Frozen green peas
Unsalted butter
Canola oil
Roasted Potato Wedges
3 (8-ounce) baking potatoes
Rosemary
Canola oil
The
GAME PLAN
While baking sheet and oven preheat:
■ Cut potatoes.
■ Season steaks.
While potatoes roast:
■ Sear steaks.
■ Cook peas and carrots.
Kid Friendly • Quick & Easy
Herb-Rubbed New York Strip with Sautéed Peas and Carrots
With Roasted Potato Wedges
Budget Buy: Use 4 (4-ounce) boneless pork chops instead of the strip steaks.
Technique Tip: Cut the potato wedges roughly the same size to ensure even roasting.
Flavor Hit: Bacon lends the peas and carrots a hint of smoky flavor.
2 (8-ounce) New York strip steaks, trimmed
2 teaspoons chopped fresh thyme
2 teaspoons chopped fresh oregano
3/8 teaspoon salt, divided
1/2 teaspoon black pepper, divided
2 teaspoons unsalted butter
1 teaspoon canola oil
3/4 cup water
6 baby carrots, halved lengthwise
3 center-cut bacon slices
11/2 cups frozen green peas
Oregano leaves (optional)
1. Sprinkle steaks with thyme, chopped oregano, 1/4 teaspoon salt, and 1/4 teaspoon pepper; press mixture into steaks. Melt butter in a large skillet over medium-high heat. Add oil to pan; swirl. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Let stand 5 minutes; cut across the grain into thin slices.
2. Combine 3/4 cup water and carrots in a large skillet over medium-high heat. Cover and bring to a boil. Cook 6 minutes or until carrots are tender. Remove carrots from pan. Wipe pan with a paper towel. Return pan to medium-high heat. Add bacon to pan; cook 4 minutes or until crisp. Remove bacon from pan with a slotted spoon; crumble. Add carrots to drippings in pan; sauté 11/2 minutes. Add peas; sauté 2 minutes or until heated. Sprinkle with 1/8 teaspoon salt, 1/4 teaspoon pepper, and crumbled bacon. Serve vegetables with steak; garnish with oregano leaves, if desired. Serves 4 (serving size: 4 ounces steak and 3/4 cup vegetable mixture)
CALORIES 306; FAT 17g (sat 7g, mono 6.7g, poly 0.9g); PROTEIN 28.7g; CARB 8.5g; FIBER 2.8g; CHOL 78mg; IRON 3mg; SODIUM 456mg; CALC 28mg
For the Roasted Potato Wedges:
Place a baking sheet in oven. Preheat oven to 450°. Cut each of 3 (8-ounce) baking potatoes lengthwise into 8 wedges. Combine potatoes, 1 tablespoon minced fresh rosemary, 1 tablespoon canola oil, 3/4 teaspoon freshly ground black pepper, and 1/4 teaspoon salt in a large bowl; toss to coat. Place potatoes on preheated pan. Bake at 450° for 30 minutes, stirring after 15 minutes. Serves 4 (serving size: 6 wedges)
CALORIES 168; FAT 3.7g (sat 0.3g); SODIUM 156mg
The
SHOPPING LIST
Crispy Fish Nuggets with Tartar Sauce
Fresh thyme
Fresh flat-leaf parsley
Lemon (1)
Panko (Japanese breadcrumbs)
All-purpose flour
Canola mayonnaise
Dill pickle
Dijon mustard
Cod fillets (11/2 pounds)
Egg (1)
Bell Pepper and Corn Sauté
Onion (1)
Red bell pepper (1)
Garlic
Frozen corn
Butter
Quick Parsley-Spinach Salad
Lemon (1)
Baby spinach leaves (5 cups)
Fresh flat-leaf parsley
Olive oil
Dijon mustard
Pistachios
The
GAME PLAN
While oven preheats:
■ Toast panko.
■ Prepare fish.
While fish bakes:
■ Make tartar sauce.
■ Cut vegetables for sauté.
While vegetables sauté:
■ Prepare salad.
Kid Friendly • Quick & Easy
Crispy Fish Nuggets with Tartar Sauce
With Bell Pepper and Corn Sauté and Quick Parsley-Spinach Salad
Prep Pointer: Toast the panko before breading. Simple Sub: For heat, sub 1 tablespoon minced jalapeño for the bell pepper.
Time-Saver: Prewashed bagged baby spinach cuts down on prep time.
1 cup panko (Japanese breadcrumbs)
1 tablespoon chopped fresh thyme
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 cup all-purpose flour
2 tablespoons water
1 large egg, lightly beaten
11/2 pounds cod fillets, cut into 1-inch pieces
Cooking spray
1/4 cup canola mayonnaise
1 tablespoon chopped dill pickle
2 teaspoons chopped fresh flat-leaf parsley
1/4 teaspoon fresh lemon juice
1/4 teaspoon Dijon mustard
1. Preheat oven to 400°.
2. Heat a large skillet over medium-high heat. Add panko and thyme to pan; cook 2 minutes or until golden brown, shaking pan frequently. Combine panko mixture, salt, and pepper in a shallow dish. Place flour in another shallow dish. Combine 2 tablespoons water and egg in another shallow dish. Dredge fish in flour. Dip in egg mixture; dredge in panko mixture. Arrange in a single layer on a baking sheet coated with cooking spray. Bake at 400° for 12 minutes or until done.
3. Combine mayonnaise and remaining ingredients in a bowl; serve with nuggets. Serves 4 (serving size: 6 ounces nuggets and 1 tablespoon sauce)
CALORIES 287; FAT 6.3g (sat 0.6g, mono 2.9g, poly 2g); PROTEIN 31.3g; CARB 22.5g; FIBER 1.1g; CHOL 126mg; IRON 1.4mg; SODIUM 556mg; CALC 28mg
For the Bell Pepper and Corn Sauté:
Melt 11/2 teaspoons butter in a skillet over medium-high heat. Add 1/2 cup chopped onion, 1/3 cup diced red bell pepper, and 2 sliced garlic cloves; sauté 3 minutes. Add 2 cups thawed frozen corn, 1/4 teaspoon salt, and 1/4 teaspoon black pepper; sauté 3 minutes. Serves 4 (serving size: 1/2 cup)
CALORIES 87; FAT 2g (sat 1g); SODIUM 164mg
For the Quick Parsley-Spinach Salad:
Combine 1 tablespoon fresh lemon juice, 1 tablespoon olive oil, 1/4 teaspoon salt, 1/4 teaspoon freshly ground black pepper, and 1/4 teaspoon Dijon mustard in a medium bowl. Add 5 cups baby spinach leaves and 1 cup fresh flat-leaf parsley leaves; toss to coat. Top with 3 tablespoons chopped pistachios. Serves 4 (serving size: 1 cup)
CALORIES 82; FAT 6.1g (sat 0.8g); SODIUM 212mg
SUPERFAST 20-MINUTE COOKING
This month, a special Italian edition in which simple ingredients bring big flavor: briny turkey piccata, garlicky grilled tuna, nutty pistachio cannoli, and more
Kid Friendly • Quick & Easy
Turkey Piccata
Chicken cutlets are a good substitute for turkey cutlets. Make your own by cutting 4 chicken breasts in half horizontally.
8 (3-ounce) turkey cutlets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil, divided
2 tablespoons unsalted butter, divided
1/4 cup chopped shallots
1 tablespoon sliced garlic
3/4 cup dry white wine
1/2 cup unsalted chicken stock
1 teaspoon all-purpose flour
2 tablespoons fresh lemon juice
11/2 tablespoons capers, drained
2 tablespoons chopped fresh flat-leaf parsley
1. Sprinkle turkey evenly with salt and pepper. Heat a large skillet over medium-high heat. Add 11/2 teaspoons oil to pan; swirl to coat. Add 4 cutlets to pan, and cook 2 minutes on each side or until done. Remove cutlets from pan; keep warm. Repeat procedure with remaining oil and cutlets.
2. Add 1 tablespoon butter to pan. Add shallots and garlic; sauté 1 minute. Increase heat to high. Add wine; bring to a boil, and cook 2 minutes, scraping pan to loosen browned bits. Combine chicken stock and flour, stirring with a whisk. Add stock mixture to pan, and bring to a boil. Cook 5 minutes or until liquid is reduced by half. Remove from heat; stir in 1 tablespoon butter, juice, and capers. Pour sauce over cutlets; sprinkle with parsley. Serves 4 (serving size: 2 cutlets, 2 tablespoons sauce, and 1/2 tablespoon parsley)
CALORIES 298; FAT 10g (sat 4.1g, mono 4g, poly 0.6g); PROTEIN 43.3g; CARB 4.5g; FIBER 0.6g; CHOL 83mg; IRON 2.7mg; SODIUM 414mg; CALC 19mg
Quick & Easy
Grilled Tuna and Broccolini
With Garlic Drizzle
Look for Atlantic bigeye or yellowfin tuna caught using the troll or pole-and-line method.
1/4 cup extra-virgin olive oil
2 tablespoons minced fresh garlic
5 canned anchovy fillets in oil, drained and chopped
1/2 teaspoon freshly ground black pepper, divided
4 (6-ounce) tuna steaks (about 1 inch thick)
Cooking spray
1/2 teaspoon kosher salt
1 pound Broccolini, trimmed
4 lemon wedges
1. Combine oil, garlic, anchovy fillets, and 1/4 teaspoon pepper in a small saucepan over low heat. Cook 5 minutes or until garlic begins to sizzle; remove from heat. Set aside.
2. Heat a grill pan over high heat. Lightly coat tuna with cooking spray. Sprinkle with salt and 1/4 teaspoon pepper. Add to pan; cook 2 minutes on each side or until desired degree of doneness. Remove from pan.
3. Combine 1 teaspoon oil mixture and Broccolini; toss. Add to pan; cook 6 minutes or until tender, turning occasionally. Place 1 tuna steak and 4 ounces Broccolini on each of 4 plates. Drizzle each serving with about 11/2 tablespoons oil mixture. Serve with lemon wedges. Serves 4
CALORIES 363; FAT 15.7g (sat 2.5g, mono 10.4g, poly 2.1g); PROTEIN 43.2g; CARB 10.9g; FIBER 2g; CHOL 84mg; IRON 3.5mg; SODIUM 521mg; CALC 155mg
Quick & Easy • Vegetarian
Pasta with Eggplant, Pine Nuts, and Romano
1 (8.8-ounce) package uncooked pappardelle (wide ribbon pasta)
3 tablespoons olive oil, divided
5 large garlic cloves, crushed
1 pound eggplant, cut into 1-inch pieces
1 tablespoon chopped fresh oregano
1 (10-ounce) container grape tomatoes
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper
2 ounces fresh pecorino Romano cheese, shaved (about 1/2 cup)
1/3 cup pine nuts, toasted
1/4 cup chopped fresh flat-leaf parsley
1. Preheat broiler to high.
2. Cook pasta according to directions; omit salt and fat. Drain in a colander over a bowl, reserving 1/2 cup liquid.
3. Combine 1 tablespoon oil, garlic, eggplant, oregano, and tomatoes on a jelly-roll pan; toss. Broil 8 minutes or until tomatoes begin to soften.
4. Combine reserved cooking liquid, 2 tablespoons oil, salt, and peppers in a bowl, stirring with a whisk. Add pasta and eggplant mixture; toss. Sprinkle with cheese, pine nuts, and parsley. Serves 6 (serving size: 11/3 cups)
CALORIES 335; FAT 15.8g (sat 3.9g, mono 6.4g, poly 3.4g); PROTEIN 10.7g; CARB 40.2g; FIBER 5.4g; CHOL 10mg; IRON 2.4mg; SODIUM 391mg; CALC 118mg
Kid Friendly • Quick & Easy
Chocolate-Dipped Cannoli with Pistachios
Budget Tip: You can substitute chopped peanuts or almonds for the pistachios.
2/3 cup part-skim ricotta cheese
2 tablespoons 1/3-less-fat cream cheese
1 teaspoon grated orange rind
1/4 teaspoon vanilla extract
1/4 cup powdered sugar
4 (5-inch-long) cannoli shells
11/2 tablespoons finely chopped roasted pistachios
1 teaspoon finely chopped bittersweet chocolate
1. Place ricotta, cream cheese, orange rind, and vanilla extract in a mini food processor; process until smooth. Add powdered sugar, and pulse until well combined. Place ricotta mixture in a small heavy-duty zip-top plastic bag; seal bag. Snip a 1/2-inch hole in one bottom corner of the bag. Fill cannoli shells evenly with ricotta mixture. Combine pistachios and chocolate in a small bowl. Evenly dip ends of cannoli in pistachio mixture. Serves 4 (serving size: 1 cannolo)
CALORIES 240; FAT 13g (sat 5.2g, mono 4.4g, poly 2.4g); PROTEIN 7.8g; CARB 23g; FIBER 0.4g; CHOL 28mg; IRON 0.3mg; SODIUM 109mg; CALC 122mg
Kid Friendly • Quick & Easy
Steak Pizzaiola on Ciabatta
Kids—and adults—will enjoy the classic pizza flavors found in this hearty dish.
1 pound boneless sirloin steak, trimmed and cut into 1/4-inch slices
4 teaspoons olive oil, divided
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 teaspoons minced fresh garlic
1 tablespoon fresh oregano
1 (28-ounce) can unsalted whole tomatoes, undrained
4 (1-inch-thick) slices ciabatta bread (about 5 ounces)
2 ounces shredded part-skim mozzarella cheese (about 1/2 cup)
1/2 cup torn basil leaves
1. Preheat broiler to high.
2. Heat a large skillet over high heat. Combine steak and 1 teaspoon oil in a large bowl; toss to coat. Sprinkle steak with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add steak to pan; cook 2 minutes or until browned, stirring occasionally. Remove steak from pan.
3. Reduce heat to medium-high. Add 1 tablespoon oil to pan, and swirl to coat. Add garlic, and sauté 30 seconds. Add oregano, 1/4 teaspoon salt, 1/4 teaspoon pepper, and tomatoes. Reduce heat, and simmer 6 minutes, mashing tomato mixture with a potato masher. Return steak to pan, and toss to coat.
4. Place bread on a baking sheet; broil 1 minute or until lightly toasted. Spoon tomato mixture evenly over bread slices; sprinkle evenly with cheese. Broil 2 minutes or until cheese begins to brown. Sprinkle with basil. Serves 4 (serving size: 1 topped bread slice)
CALORIES 379; FAT 15.8g (sat 4.8g, mono 8.1g, poly 1.1g); PROTEIN 32.9g; CARB 28.7g; FIBER 2.8g; CHOL 84mg; IRON 5.7mg; SODIUM 663mg; CALC 189mg
Quick & Easy • Vegetarian
Chickpea, Red Pepper, and Arugula Salad
If you want petite leaves, choose baby arugula.
1 tablespoon extra-virgin olive oil
1 tablespoon balsamic vinegar
1/2 teaspoon Dijon mustard
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
4 cups arugula
1 cup unsalted canned chickpeas, rinsed and drained
1/4 cup bottled roasted red bell peppers, drained and cut into strips
7 pitted Italian olives (such as cerignola), halved
1. Combine olive oil, balsamic vinegar, mustard, pepper, and salt in a medium bowl, stirring with a whisk. Add arugula, chickpeas, and bell peppers; toss to coat. Sprinkle with olives. Serves 4 (serving size: 1 cup)
CALORIES 94; FAT 4.6g (sat 0.5g, mono 2.5g, poly 0.5g); PROTEIN 3.1g; CARB 10.4g; FIBER 2.2g; CHOL 0mg; IRON 1mg; SODIUM 215mg; CALC 67mg
Variation 1
Melon & Prosciutto
Place 1 tablespoon extra-virgin olive oil, 1 tablespoon balsamic vinegar, and 1/2 teaspoon Dijon mustard in a medium bowl, stirring with a whisk until well combined. Add 4 cups arugula to oil mixture; toss to coat greens. Top arugula mixture with 1 cup thinly sliced peeled cantaloupe and 2 ounces thinly sliced prosciutto. Serves 4 (serving size: about 1 cup)
CALORIES 78; FAT 4.9g (sat 0.9g); SODIUM 241mg
Variation 2
Bread Salad
Preheat broiler. Combine 2 tablespoons extra-virgin olive oil, 1 tablespoon balsamic vinegar, 1/2 teaspoon Dijon, and 1/4 teaspoon pepper in a bowl; stir with a whisk. Place 2 cups (1/2-inch) cubed Italian bread on a jelly-roll pan. Broil 2 minutes or until toasted; stir after 1 minute. Add bread to bowl; toss. Add 2 cups arugula and 11/2 cups quartered cherry tomatoes; toss. Serves 4 (serving size: 1 cup)
CALORIES 159; FAT 8g (sat 1.2g); SODIUM 261mg
Variation 3
Caesar Vinaigrette
Combine 2 tablespoons extra-virgin olive oil, 1/2 teaspoon grated lemon rind, 2 teaspoons fresh lemon juice, 1/8 teaspoon freshly ground black pepper, 2 chopped canned anchovy fillets, and 1 minced garlic clove in a medium bowl, stirring with a whisk. Add 4 cups arugula; toss to coat. Sprinkle with 2 tablespoons shaved fresh Parmesan cheese. Serves 4 (serving size: about 1 cup)
CALORIES 82; FAT 7.8g (sat 1.4g); SODIUM 117mg
Quick & Easy • Make Ahead
Green Vegetable Soup
With Lemon-Basil Pesto
Covering the pot when bringing the liquid to a simmer gets this soup ready even faster.
3/4 cup uncooked orzo
4 teaspoons olive oil, divided
11/2 cups thinly sliced leeks (about 2)
1 cup thinly sliced celery
1 tablespoon minced fresh garlic, divided
1/4 teaspoon salt
31/4 cups unsalted chicken stock
1 cup water
3 thyme sprigs
1 cup frozen green peas
1 cup green beans, cut into 1-inch pieces (about 1/4 pound)
1 (15-ounce) can cannellini beans, rinsed and drained
2 cups baby spinach leaves, divided
1/4 cup basil leaves
2 tablespoons grated fresh Parmesan cheese
2 teaspoons grated lemon rind
1 tablespoon fresh lemon juice
1. Cook pasta according to package directions, omitting salt and fat.
2. While pasta cooks, heat a large Dutch oven over medium heat. Add 2 teaspoons oil; swirl to coat. Add leeks, celery, 2 teaspoons garlic, and salt; sauté 5 minutes. Add stock, 1 cup water, and thyme. Cover; bring to a boil. Add peas and beans, and simmer, uncovered, 4 minutes. Discard thyme. Stir in pasta and 1 cup spinach.
3. Place 1 cup spinach, basil, cheese, rind, juice, 1 teaspoon garlic, and 2 teaspoons oil in a food processor; process until smooth. Divide soup among 4 bowls; top with pesto. Serves 4
CALORIES 189; FAT 5.6g (sat 1.1g, mono 3.5g, poly 0.7g); PROTEIN 12g; CARB 24.4g; FIBER 6.6g; CHOL 2mg; IRON 3.2mg; SODIUM 522mg; CALC 136mg
OOPS!
YOUR SCRAMBLED EGGS TURN RUBBERY
A few tricks and techniques separate breakfast heaven from a sad sort of purgatory.
The definition of perfect scrambled eggs differs from person to person and generally has to do with the size of the curd and the degree of wet creaminess, but there is one point on which we can all agree: Nobody wants dry, tough eggs. Cooked correctly, the proteins in an egg form a net, holding in moisture that later steams into light, fluffy curds. But too much heat and time cause the proteins to coil so tightly that moisture is wrung out.
The solution: Cook low and slow, moving the eggs constantly in the pan; this maintains the creamy texture. Heat butter in a pan over medium-low heat just until foaming; then add beaten eggs. (You don’t need to add water to your eggs—it needlessly prolongs the process.) Use a wooden spoon to drag uncooked eggs to the center of the pan. Dragging the spoon, rather than stirring vigorously, creates medium-sized curds—perfect for light, fluffy eggs. If you like smaller curds, gently break the mixture more. Make sure to remove the pan from the heat when the eggs are still glossy, or slightly undercooked; residual heat will finish cooking them.