fast

WEEKNIGHT
The Best Snacks to Buy Now
MENUS
Page
57

Family Dinners
easy
september 2014

Taco & Chili Nights

6 simple, satisfying Pizzas
20-Minute Sloppy Joes
CHEESY
WANDW
HEALTHY

Boost your
lunch with
whole grains
weekend
comfort treat:
Hash Brown Casserole
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 vo L . 2 8 / n o. 8

A SpeciAl Section For

Families
on the Go
Lunch P.96
Two whole grains make
10 great meals.
SnackS P.102
Taste Test Awards: Te best
snacks on the market now
Dinner P.110
p h o t o g r a p h y: ( t h i s pa g e ) s q u i r e f o x ; f o o d s t y l i n g : m a r i a n c o o p e r c a i r n s ; p r o p s t y l i n g : c a r l a g o n z a l e s - h a r t

Friday nights get

fun and easy.

&
Fresh Pizza
Pizzazz
P.126
Six hearty pies for a

114
delicious dinner tonight

on the cover

p.
photography
Christopher Testani
FooD StyLing
Simon Andrews Smoky tilapia tacos
prop StyLing
Sarah Smart & pinto beans

5 dishes tAco pie

Pile ank steak carne
Simple winS
We couldnt get
eASieSt
cAke ever
beSt new
combo
A treAt For
broccophileS
you need to asada and classic enough of this basic OK, theyre not really Wheat berries, cukes, Turn those green
cook this taqueria xings onto salad of spinach, cake, but our sugar- watermelon, feta, and orets into a garlicky

month
dough, and bake up a romaine, and dredged toasts are tomatoessimply spread thats lick-the-
killer pizza. p. 132 radicchio. p. 58 just as good. p. 73 amazing p. 101 knife good. p. 81

s c a n p h o t o s , s av e r e c i p e s . s e e p a g e 6 . September 2014 cOOKing lighT 1

 5 ways to
Pepper is a better make mornings
companion to sugar easier and
than it is to salt. cheerier
p. 70 p. 14

p. 73
Grilled challah
with gs

45 p. p. 22
Eat more seafood! superfast
pork stir-fry

Lets Get Healthy Test Kitchen

Cooking Habits Condential 154 | Slow Cooker
11 | Todays Special 45 | 12 Healthy Habits 137 | Fresh Right Now Red beans and rice
Beet salad from chef Tis months goal: Red seedless grapes 156 | Quick Tricks
Josh Habiger Eat more sh. Creative toppers for
140 | Meatless Mondays
14 | Most Wanted 50 | The Beauty Habit butternut squash soup

&
Fettuccine alfredo with
Our fun picks for the Plums; whitening sauted asparagus
breakfast table toothpastes
142 | Budget Cooking
16 | Pairings 55 | The Diet Habit Feed 4 people for less
Wines matched to Reining in cravings than $10.
enchiladas
146 | Kid in the Kitchen the rest...
18 | Help Me, Kenji Cooking Maple-drizzled apple
How to get sh skin streusel muns 4 | Editors Note
crispy Departments 8 | Letters
21 | Superfast 150 | Global Pantry
159 | Sunday Strategist
Nutrition Fresh, seasonal dishes, Vegetarian red
lentil burgers 163 | Recipe Index
Made Easy ready in 20 minutes

35 | Nutrition IQ 57 | Dinner Tonight

p h o t o g r a p h y: r a n dy m ayo r . p o r t r a i t : j o h n c l a r k

Tree rules for picking Fast weeknight menus

breakfast cereals 70 | Cooking Class From a pickler with
36 | By the Numbers Sugared grilled toast southern roots and
Six fast and easy 74 | Cooks Kitchen global air
frittatas under 250 A nifty little p. 12
calories open-plan kitchen
Protein- 38 | Recipe Makeover 80 | Garden

27
packed Creamy, cheesy
hash brown casserole
Our fall broccoli haul
side 88 | Book Excerpt

p.
Kid-friendly breakfasts
salads from young twin chefs
164 | Wow!
Herb-laminated biscuits

2 cooking light september 2014 S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 .

 GOODBYE
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*Pofsrtocmarfdrsance

Te good news is that,

concerning food, we are
becoming more like the
French. America is hungry
to expand the role that good
eating plays in our happiness.
Look to the boom in artisanal

How I spent handmade foodsbread,

cheese, coee, beer, yogurt,

my summer
and charcuterie; see the rise
of carefully grown local
crops aimed at farmers
Apple slices drape apple
sorbet at LAtelier de Jean-
Luc Rabanel in Arles.
vacation: eating. markets and restaurants. Tis
ferment supports a culture
of French-like food leisure, in
We were in France, where food is the constant seducer. At which legions of Americans
breakfast, we drank caf au lait and ate just-made baguettes amble through farmers
and local jams and perfect little strawberries and sheeps- markets and foodie neigh-
milk yogurt. Lunch, as we drove from borhoods; lollygag in
one Provenal town to the next, coeehouses and
brought a choice of the ubiquitous whats cocktail shrines; and
exciting
sidewalk cafs that embody the You right
use social-media
national spirit: outdoor-facing, now? radar to suss out the
publicly social, plunking the eater Update CL on the new breed of food-
right down in the passing stream of culinary excitement serious but ercely
humanity. Lunch was icy ros wine in your area by writing casual restaurants

p h o t o g r a p h y: ( t o p t o b o t t o m ) s c o t t m o w b r ay. p o r t r a i t : r a n dy m ayo r
with cheese and salad and maybe an me at scott_mowbray that represent the
A beautiful salad of @timeinc.com.
tomatoes, greens, entre from the chalkboard. At night, spirit of the moment.
and fresh cheese we were back at the house for dinners Tis rise in food cul-
of roasted quail, or lamb tagine, or ture is also seen in the
small chops of local grilled porkmeals that stretched past rush toward fresh, honest
the 10 oclock sunset hour as the waning winds carried the cooking that Cooking Light
soapy perfume of lavender up from the garden. readers are part of.
At home in Alabama, I listen to earnest podcasts about Our food culture is still
global economics when I jog: Its just something odd that young, compared to that of
I do. Te experts jab at the French (and pretty much all France, and still uneven, but
Europeans, except the Germans) for their overreaching nding its condent feet and
welfare statism. I recuse myself from the politics. But these expanding like the bloom on
experts possess no useful statistics to account for pleasure. a ne Camembert.
Tey cannot quantify the value that a stinky cheese and an
earthy bottle of Languedoc wineand the generous time
See more of my pictures to enjoy themcontribute to a nations well-being. Teir
@scottmowb on Instagram. accounting lacks essential seasoning. Scott Mowbray

4 cooking light SepteMbeR 2014

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 hot
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ur
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6 cooking light septeMbeR 2014

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 @cookinglight
bLoGGER of
thats a bad habit these bombs are the bomb ThE MoNTh
LETTERS Shame on you for your Beauty
Habit article on exfoliating
I made the Smoked Cherry
Bombs (July, p. 142) for a Fourth
scrubs (July, p. 52). With all the of July barbecue, and they shannon watson of

p h o t o g r a p h y: ( c l o c k w i s e f r o m t o p l e f t ) r a n dy m ayo r , c o u r t e s y o f s h a n n o n wat s o n , c o u r t e s y o f k a s s i s wa l l o w , c o u r t e s y o f m a e g h a n l o v e j oy, a n d c o u r t e s y o f m a r c i g i l b e r t

new ndings and attention given were a huge hit! This recipe is aforkineachhand.com
to the adverse ecological eects denitely a keeper! cherishes sharing recipes
of microbeads, Im sorry to see linda gresback from her collection be-
lino lakes, mn
them endorsed in a publication cause cooking, she says,
that otherwise supports sustain- pick a better pepper is my stress reliever, my
able and conscientious habits. happy place, and com-
Nice to see New Mexicos
pletely necessary for my
rachel grossman iconic sandwich recognized
st. augustine, fl sanity. Learn about our
(July, p. 118), but a New Mexican 130-plus member Blogger
Editors response: Our Green Chile Cheeseburger Network at CookingLight
beauty editor recommends two should use a New Mexican .com/BloggerConnection.
microbead-free cleansers in this green chile (Hatch comes to
months Beauty Habit, p. 50. mind) even if it doesnt use meat!
rich nelson
foodie friend rio rancho, nm

There were so many fabulous Correction: In the Short-Order

recipes in the July issue, I cant Sides feature (May, pp. 134135),
cook them fast enough! I can we transposed the photos for
Chopped Salad and Shredded
blue ribbon pizza
always count on you! follow shannon
annette green Cabbage Slaw. We apologize for on instagram:
melbourne, fl the confusion. @aforkineachhand
I had to write in case
anyone has not yet tried
to make your BLT Pizza INSTAGRAM
with White Sauce (July,
join the foodie photography community: snap a picture of any Cooking
p. 85). I thought it would Light recipe you make, add #cookcl, and we may share it here.
be fun, something my
kids and my husband
would like, but we ALL
loved it. Ive made tons
of yummy dishes thanks
to Cooking Light, but
this one was mind- PEANUT bUTTER STRAwbERRy AND HALIbUT AND
blowing. Thank you!!! CUP bLoNDIES RHUbARb LEmoNADE PEACH SALAD
roxanne boudrot september 2011 august 2013 july 2014
dallas @marci1684 @maeghanlovejoy @kassiswallow

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8 COOkING lIGHT SEPTEmbER 2014


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 t o d ay s s p e c i a l

Marinated
Beet Salad
Chef Josh Habiger of Pine-
wood Social in Nashville, TN
by tim Ceb u l a

B
eets have become a hugely
popular, ubiquitous item on
restaurant menus. But just
because theyre a hearty root
veggie doesnt mean they
dont need careful treatment: Tey can
run the gamut from steamed and bland
to deliciously roasty and caramelized.
Well-roasted beets can be eye-opening,
chef Josh Habiger says. A lot of chefs use
beets as a really colorful ingredient that
brightens up a plate. But if you dont do
the ingredient justice, you could be ruining
it for that person forever.
Te distinctive avor of beets lends itself
to simple preparations. You can make a
salad of roasted beets and vinegar; you
dont even need to add oil, he says.
Habiger was a founding chef of the
celebrated Catbird Seat in Nashville and
now runs the kitchen at Pinewood Social,
one of the countrys most buzz-worthy
p o rt r a i t: h o l l i s b e n n e t t

turn
the
page
for recipe

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 11
 bella
lucinis Founders Reserve
is a deliciously robust
limited edition, estate-grown
olive oil. $40, lucini.com
restaurants. He also worked in such
world-renowned kitchens as Te Fat
Duck in England and Alinea in
Chicago. Tough well versed in some
of the planets most elaborate cooking,
Habiger shows restraint when needed,
as with this salad. Roasted beets get
tossed in a full-bodied, citrus-spiked
vinaigrette made with pureed roasted
leek. In his original versionavailable
this month at Pinewood Socialhe
grills the leeks for added complexity.
local finds
A Pickled Past
April McGreger comes from a long line of Southern
farmers and back-porch picklers. Her Hillsborough,
North Carolinabased business oers items like pickled
green tomatoes and a sweet potato hot sauce that
remain rmly planted in those Southern roots. But shes
also drawn to condiments with global air, including
a spicy, South Americanstyle curtido kraut or delicately
spiced Curried Peach Preserves that nish with just the
right amount of heat. Her ever-changing lineup varies
depending on what produce is available locally. Jenn gaRbee
12 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
lets get cooking!
mArINAteD beet sALAD
Hands-on: 22 min. Total: 1 hr. 45 min.
1 pound red baby beets, trimmed
1
2 cup water, divided
1
8 teaspoon kosher salt, divided
6 thyme sprigs, divided
2 rosemary sprigs, divided
1 pound gold baby beets, trimmed
1 medium leek, white and light green
parts only, halved lengthwise
cooking spray
1 teaspoon grated orange rind
3 tablespoons fresh orange juice
1 teaspoon grated lime rind
2 tablespoons fresh lime juice
2 tablespoons sherry vinegar
2 tablespoons olive oil
1 teaspoon thyme leaves
1
8 teaspoon salt
6 cups herb salad mix
3 tablespoons plain fat-free
greek yogurt
1 tablespoon toasted unsalted
sunower seeds
1. Preheat oven to 375.
2. Place red beets, 14 cup water, a dash
of salt, 3 thyme sprigs, and 1 rosemary
From $8
for a 6-ounce
jar, farmers
daughter
brand.com
spritz
infuse the oil you spray on
salads, pasta, meat, or
cookware with herbs and
spices. $15, prepara.com
sprig in an 11 x 7inch glass baking
dish; cover with foil. Repeat procedure
with gold beets, remaining 14 cup water,
dash of salt, 3 thyme sprigs, and 1
rosemary sprig. Roast at 375 for 1
hour and 15 minutes or until a knife
inserted into center of a beet meets
little resistance. Remove from oven;
uncover. Let stand until cool enough
to handle; rub skins from beets with a
kitchen towel. Discard skins.
3. Coat leek with cooking spray. Place
leek, cut side down, on a foil-lined bak-
ing sheet. Roast at 375 for 25 minutes
or until very tender. Cool slightly.
Combine leek, orange rind, and next 7
ingredients (through 18 teaspoon salt)
in a blender. Process until smooth.
4. Place beets in a large bowl with half
of vinaigrette; toss to combine. Add
salad mix and remaining vinaigrette;
toss gently to coat. Place 1 2 3 cups salad
on each of 6 plates. Top each serving
p h o t o g r a p h y: r a n dy m ayo r ; f o o d S t y l i n g : b l a k e S l e e w r i g h t g i l e S ; p r o p S t y l i n g : c l a i r e S p o l l e n
with 112 teaspoons yogurt; sprinkle
each with 1 2 teaspoon sunower seeds.
serVes 6
CALOrIes 144; FAt 5.6g (sat 0.8g, mono 3.5g, poly 1g);
prOteIN 4g; CArb 21g; FIber 6g; CHOL 0mg; IrON
2mg; sODIUm 233mg; CALC 45mg
S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 .
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raise a cup
these fair trade beans
lets get cooking!
dig in
Dinner is ready in a dash
support the eorts of with our collection of 125
Rwandan farmers. $12.50, fast, classic comfort foods.
coeeofgrace.com $16, oxmoorhouse.com

1 2

most wanted

A Better 5

Breakfast p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s

Rise and shine! These fun picks are sure to

add some joy to your morning meal.
by A p ri l H A r dwi c k

1 sip in style
Wake up and smell
the coee with Bodums
new Bistro mug, which
combines sleek sophistica-
tion with a punch of color.
$1.50, zabars.com
2 dArling cUp 3 brew for yoU 4 poUr tHing 5 wAffle wHiz
Bring a touch of country keurigs 1-cup Mini Plus Entice your morning We were delighted with
charm to your breakfast Brewing System comes in diners with a glass of oJ the perfect waes we
table with le creuset egg 13 colors to suit any decor, from this retro decanter. got from Brevilles Smart
cups, available in 8 colors so your coeemaker can in the afternoon, use it to Wae: crispy outside,
to match your collection. complement your kitchen. serve mod cocktails. uy and tender inside.
$8, lecreuset.com $100, keurig.com $16, relishdecor.com $250, brevilleusa.com

14 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
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 TRUCK: PA
satisfy schnitzel cravings
lets get cooking!
mATh
1 cup pineapple chunks +
at the Flying Deutschman 1 tablespoon molasses +
in the city of Brotherly love. 1 teaspoon grated lime rind
twitter: @Flyingstirling = a refreshing, juicy snack

pa i r i n g s

What
Should I
Drink with A spicy, fruity red
a dish that presents a spicy, earthy,
Chicken and herbal mix of avors will be
Enchiladas matched beautifully by a spicy red
with a dark fruit core. try a young
Verdes? syrah: its smoky pepperiness

p h o t o g r a p h y: r a n dy m ayo r a n d ( t o p l e f t ) c o u r t e s y o f t h e f ly i n g d e u t s c h m a n ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : l i n d s e y l o w e r
enhances the chile and cumin, while
its dark fruit contrasts with the herbal
salsa verde. serve slightly chilled.
Andrew Murray Vineyards, Tous Les
A bright, juicy white Jours Syrah, California, 2012, $16
with cilantro and salsa
verde, enchiladas have a
global ingredient green note that will take to
a white wine with a crisp,
citrusy bite, such as albario

Aleppo from spain. with soft fruit

and citrus character, the

Pepper white complements spice

and herbs, while its acidity
cuts through the richness of
cheese and cream.
This crimson Burgns, Albario, Spain,
Turkish pepper boasts 2013, $14
mild, smoldering heat JorDan Mackay

and a fruity, slightly

sweet avor. Aleppo is
tamer than traditional
crushed red pepper,
ideal for dishes that
need a little more
depth and just a
smidge of heat, such
as deviled eggs, pan-

ooPs!
fried chicken, or
simmered lentils. Try
a pinch in brownies avoid heavy, astringent
or other chocolaty reds like rich cabernet
sauvignons and petite sirahs,
baked goods, too. whose tannins will conict
it wont make them with the enchiladas
creamy nish.
spicy, but it adds
addictive complexity.
Melissa haskin

16 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
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 action!
helen Mirren stars in
The Hundred-Foot Journey,
which explores how
cultures blend through food.
books for cooks
Meat: everything
you need to Know
nycs most famous butcher
delivers the sort of matter-of-
fact but personal guide to
meat youd hope forrecipes,
anatomy lessons, cutting
instructions, family stories,
and a good dollop of sharp
opinion (he says grass-fed
beef is overhyped). lafrieda
makes tons of burger patties
for shake shack, but he
writes like the neighborhood
butcher you wish you had.
a genuinely good read.
Pat LaFrieda, Atria Books,
$40, 224 pages
Scott Mowbray
FLourLeSS: reCiPeS
For naturaLLy
gLuten-Free deSSertS
this book sets itself apart in the
category by providing recipes
that dont require specialty
ours, gums, or starches. a
awless angel food cake uses
cornstarch; intense chocolate
cookies rely on egg whites.
Nicole Spiridakis, Chronicle Books,
$28, 192 pages
ann taylor pittMan
18 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
lets get cooking!
help me, kenji
Q: How Do
I Crisp Up
Fish Skin?
A: Start with
the right sh.
Many larger shhalibut,
tuna, and cod, for example
have thick, leathery skin that
is not very pleasant to eat.
Salmon, char, snapper, and
sea bass are better choices.
Next, learn what keeps
skin from crisping. Liquid in
any formwhether water or
fatis the enemy. So remove
as much liquid as possible
from the food both before
and while you cook.
Before you heat the pan,
press llets rmly between
paper towels to remove sur-
face moisture. Once the sh
is dry, preheat the skillet.
High heat is necessary when
the sh goes into the pan
because cold skin will bond
on a molecular level to a cool
pan, making it impossibly
stuck. But if you cook on
high the whole time, you end
up with blackened skin that
is still abby with fat and
moisture underneath.
So start on high heat, and
fancy chew
three Jerks let mignon
beef jerky is chewy yet
surprisingly tender. $15,
threejerksjerky.com
then drop it to medium-low
to gently render fat. Lightly
hold down the sh with a
spatula so that the skin
remains in contact with the
pan for the rst minute or
so of cooking.
Cooking sh with the skin
1
side down evaporates mois-
ture, renders fat, and browns
proteins. With steaks or
burgers, you aim for even
browning by ipping halfway
through cooking. But with
sh, youre better o cooking
it almost all the way through
skin side down. Tis maxi-
2 mizes crispness while pro-
viding a layer of insulation,
1. Heat oil in a skillet allowing the delicate meat
over high heat, and
place llets, skin side to cook gently. I cook my
down, in pan. Add the sh about 75% of the way
llets carefully so the through on the skin side,
back ends drop in away
then ip (I know its ready to
p h o t o g r a p h y: ( t o p l e f t ) c o u r t e s y o f d r e a m w o r k s / f r a n c o i s d u h a m e l . p o r t r a i t : r a n dy h a r r i s
from you, preventing oil
from splattering. ip when the skin lifts easily
2. Gently hold the llets from the skillet). Te result
down with a spatula for is shatteringly crisp skin,
the rst minute or so to
keep skin in full contact minimal fat, and moist,
with the pan. tender meat underneath.
Kenji Lopez-Alt is the chief creative ocer of Serious Eats
(seriouseats.com), where he writes Te Food Lab, unraveling
the science of home cooking.
FOR THE LOVE OF LEAVES
2014 PURE LEAF is a trademark of the Unilever Group of Companies.
 20-minute cooking
[ Must-try ]
Quick
Entres
1 Broccoli
and pecorino
pesto pasta
2 Smoky
pork stir-fry
with peppers
& snow peas
p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : l i n d s e y l o w e r

edaMaMe salads page 27

shriMp and
corn chowder page 31

root beer
sloppy joes
page 24

scan photos
& save recipes
with your phone!
See page 6
turn
the
page
for recipe

c o o k i n g l i g h t.c o m / s u p e r fa s t s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 21
 superfast! 20-minute cooking
Two Fast, Flavorful Entres
New Take on Pesto & Colorful Stir-Fry
broccoli and
pecorino pesto pasta
This nut-free pesto trades traditional
pine nuts and Parmesan for broccoli
and nutty-tasting pecorino Romano.
Anchovy llets add meatiness, but you
can skip them if you like.
8 ounces uncooked whole-
wheat angel hair pasta
1 (12-ounce) package
microwave-in-bag fresh
broccoli orets
1
4 cup fresh basil leaves

3 tablespoons extra-virgin
olive oil
1 tablespoon grated fresh
lemon rind
3 tablespoons fresh
lemon juice
1
4 teaspoon kosher salt
1
4 teaspoon crushed red pepper

2 garlic cloves
2 anchovy llets, drained
1 ounce pecorino romano
cheese, grated (about 14 cup)
1. Cook pasta according to
smoky 1 tablespoon minced 2. Return pan to medium-

pork
package directions, omitting peeled fresh ginger high heat. Add sesame oil;
salt and fat. Drain pasta in a 1 garlic clove, minced swirl to coat. Add bell
colander over a bowl, reserving
1 cup cooking liquid.
stir-fry 3 tablespoons rice
vinegar
pepper, peas, ginger, and
garlic; stir-fry 3 minutes
2. Cook broccoli according to Smoked paprika and dark
1 tablespoon lower- or until vegetables are
package directions; cool 5 sesame oil add depth to this sodium soy sauce crisp-tender, stirring
stir-fry. Serve over precooked
minutes. Combine broccoli and 2 teaspoons sugar frequently. Combine
brown rice or soba noodles.
remaining ingredients in the 1 teaspoon chili vinegar, soy sauce, sugar,
bowl of a food processor; pulse 2 teaspoons canola oil garlic sauce and chili garlic sauce in a
until nely chopped. With 10 ounces pork 3 cups tricolor bowl, stirring with a
processor on, slowly add tenderloin, trimmed coleslaw whisk. Add pork and soy
reserved 1 cup cooking liquid and cut into bite-sized 3 green onions,
pieces sauce mixture to pan; cook
through food chute until sauce thinly sliced 1 minute. Stir in coleslaw;
1
2 teaspoon smoked
reaches desired consistency. 1. Heat a large skillet over cook 1 minute or until
paprika
Place broccoli mixture in a large 1 high heat. Add canola slightly wilted. Remove
4 teaspoon kosher salt
bowl; add pasta, and toss to oil; swirl to coat. Sprinkle pan from heat; sprinkle
combine. Serve immediately. 2 teaspoons dark
sesame oil pork with paprika and with green onions.
serVes 4 (serving size: about 1 12 cups) salt. Add pork to pan; serVes 4 (serving size: about 1 cup)
1 12 cups thinly sliced
calories 364; Fat 14.5g (sat 3.3g, mono 7.7g, calories 165; Fat 6.4g (sat 1g, mono
orange bell pepper saut 3 minutes or until 3g, poly 1.9g); protein 17g; carb 10g;
poly 1.9g); protein 12g; carb 49g; Fiber
8g; cHol 9mg; iron 3mg; sodiUm 366mg;
(1 medium) browned. Remove pork Fiber 3g; cHol 46mg; iron 2mg;
calc 139mg 1 cup snow peas from pan. sodiUm 323mg; calc 44mg

22 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4 S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 .
 superfast! 20-minute cooking
Family-Friendly Faves
Bacony Pasta & Sloppy Sammys
root beer sloppy Joes
Root beer adds a warm caramel note to
these fun sandwiches. Serve with baked
sweet potato chips.
2 teaspoons canola oil
3
4 cup prechopped onion
12 ounces 90% lean ground sirloin
1
2 cup unsalted tomato sauce
1
4 cup bottled chili sauce (such as
heinz)
1
4 cup root beer

1 tablespoon Worcestershire sauce

2 teaspoons minced garlic
1 teaspoon dry mustard
1 teaspoon chili powder
1 teaspoon tomato paste
4 (1 12-ounce) hamburger buns,
toasted
1. Heat a large nonstick skillet over
medium heat. Add oil; swirl to coat.
Add onion; cook 3 minutes. Add
beef; cook 4 minutes or until beef
begins to brown, stirring to crumble.
Stir in tomato sauce and next 7
ingredients (through tomato paste);
bring to a simmer. Cook 5 minutes
two-pea 2 large garlic cloves,
sliced
Add bacon to pan; cook
3 minutes or until bacon or until slightly thickened, stirring
pasta 1 cup unsalted chicken
stock (such as
begins to brown. Add
panko; cook 11 2 minutes
occasionally. Divide beef mixture
evenly among bottom halves of
with bacon Swanson) buns; top with top halves of buns.
breadcrumbs 1
or until browned.
4 teaspoon kosher salt serVes 4 (serving size: 1 sandwich)
You can use any short pasta 1
Remove panko mixture
4 teaspoon freshly CAlorIes 331; FAt 11.6g (sat 3.5g, mono 4.9g, poly
in place of the ziti. from pan. Add butter to
ground black pepper 1.7g); proteIN 21g; CArb 35g; FIber 2g; CHol
pan; swirl until butter 52mg; IroN 4mg; soDIUm 555mg; CAlC 105mg
8 cups water 1 tablespoon fresh melts. Add green onions
8 ounces uncooked ziti lemon juice
and garlic; cook 11 2
1 cup frozen green peas 1 ounce parmesan
cheese, grated minutes. Stir in stock,
8 ounces sugar snap (about 14 cup) salt, and pepper; cook 3
peas, trimmed and minutes. Stir in pasta
halved diagonally 1. Bring 8 cups water to
a boil in a large sauce- mixture, juice, and
2 center-cut bacon
slices, chopped pan. Add pasta; cook 5 Parmesan cheese; toss.
1 minutes. Add green peas Top with panko mixture.
3 cup panko (Japanese
breadcrumbs) and sugar snap peas; serVes 4 (serving size: 1 14 cups)
cook 1 minute or until CAlorIes 365; FAt 7.5g (sat 3.8g,
1 tablespoon unsalted mono 2g, poly 0.5g); proteIN 17g;
butter pasta is done. Drain. CArb 58g; FIber 6g; CHol 17mg;
1 cup thinly sliced 2. Heat a large nonstick IroN 4mg; soDIUm 394mg;
green onions skillet over medium heat. CAlC 148mg

24 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4 S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 .
 Do your belly pain and constipation
feel tight like a vise?
You may be suffering from
Irritable Bowel Syndrome with Constipation (IBS-C).
LINZESS may provide the relief you need.
LINZESS is a once-daily capsule that helps adults proactively manage the
symptoms of Irritable Bowel Syndrome with Constipation (IBS-C) or Chronic
Idiopathic Constipation (CIC). Chronic means the constipation is long-
lasting or keeps coming back. Idiopathic means the cause is unknown.
LINZESS is the rst and only approved treatment in a new class of drugs that
work differently from other available medications. It acts locally in the intestine
and is thought to work in two ways: by helping to calm pain-sensing nerves*,
and by accelerating bowel movements.
Bottom line, describe your symptoms to your doctor and ask about
LINZESS today.
*This was seen in animal studies and the relevance to humans is not known.
Who is LINZESS for?
Prescription LINZESS (linaclotide) is for adults with IBS-C or CIC.
It is not known if LINZESS is safe and effective in children.
IMPORTANT RISK INFORMATION
Do not give LINZESS to children who are under 6 years
of age. It may harm them.
You should not give LINZESS to children 6 to 17 years
of age. It may harm them.
Do not take LINZESS if a doctor has told you that you have a
bowel blockage (intestinal obstruction).
You are encouraged to report negative side effects of prescription
drugs to the FDA. Visit www.FDA.gov/medwatch or call 1-800-FDA-1088.
LINZESS is a registered trademark of Ironwood Pharmaceuticals, Inc.
2014 Forest Laboratories, Inc. and Ironwood Pharmaceuticals, Inc. LIN15065c1 04/14
Before you take LINZESS, tell your doctor:
If you have any other medical conditions.
If you are pregnant or plan to become pregnant. It is not
known if LINZESS will harm your unborn baby.
If you are breastfeeding or plan to breastfeed. It is not known
if LINZESS passes into your breast milk.
About all the medicines you take, including prescription and
non-prescription medicines, vitamins, and herbal supplements.
Side Effects
LINZESS can cause serious side effects, including diarrhea, the most
common side effect, which can sometimes be severe. Diarrhea often
begins within the rst 2 weeks of LINZESS treatment. Stop taking LINZESS
and call your doctor right away if you get severe diarrhea during
treatment with LINZESS.
Other common side effects of LINZESS include gas, stomach-area (abdominal)
pain, swelling, or a feeling of fullness or pressure in your abdomen (distension).
Tell your doctor if you have any side effect that bothers you or that does not
go away. These are not all the possible side effects of LINZESS. For more
information, ask your doctor or pharmacist.
In addition, call your doctor or go to the nearest hospital emergency
room right away if you develop unusual or severe stomach-area
(abdominal) pain, especially if you also have bright red, bloody stools
or black stools that look like tar.
Learn about our money saving offer at LINZESS.com.
Please see brief summary
of Medication Guide on the
next page.
Brief Summary of
Important Risk Information
LINZESS (lin-ZESS)
Capsules
145 mcg 290 mcg
This information does not take the place of talking to your
doctor about your medical condition or your treatment.
What is LINZESS?
LINZESS is a prescription medication used in adults to treat
irritable bowel syndrome with constipation (IBS-C) and a type
of constipation called chronic idiopathic constipation (CIC).
Idiopathic means the cause of the constipation is unknown.
It is not known if LINZESS is safe and effective in
children.
What is the most important information I should know
about LINZESS?
Do not give LINZESS to children who are under 6 years
of age. It may harm them.
You should not give LINZESS to children 6 to 17 years
of age. It may harm them.
Who should not take LINZESS?
Do not give LINZESS to children who are under 6 years
of age.
Do not take LINZESS if a doctor has told you that you have
a bowel blockage (intestinal obstruction).
What should I tell my doctor before taking LINZESS?
Before you take LINZESS, tell your doctor:
If you have any other medical conditions.
If you are pregnant or plan to become pregnant. It is not
known if LINZESS will harm your unborn baby.
If you are breastfeeding or plan to breastfeed. It is not
known if LINZESS passes into your breast milk. Talk with
your doctor about the best way to feed your baby, if you
take LINZESS.
About all the medicines you take, including prescription
and non-prescription medicines, vitamins and herbal
supplements.
How should I take LINZESS?
Take LINZESS exactly as your doctor tells you to take it.
Take LINZESS one time each day on an empty stomach, at
least 30 minutes before your rst meal of the day.
Swallow LINZESS capsules whole. Do not break or chew
the capsules.
If you miss a dose, skip the missed dose. Just take the next
dose at your regular time. Do not take 2 doses at the same
time.
What are the possible side effects of LINZESS?
LINZESS can cause serious side effects, including:
Diarrhea is the most common side effect of LINZESS,
and it can sometimes be severe. Diarrhea often begins
within the rst 2 weeks of LINZESS treatment.
Stop taking LINZESS and call your doctor right away
if you get severe diarrhea during treatment with
LINZESS.
Other common side effects of LINZESS include:
gas
stomach-area (abdomen) pain
swelling, or a feeling of fullness or pressure in your
abdomen (distention)
Tell your doctor if you have any side effect that bothers you
or that does not go away. These are not all the possible side
effects of LINZESS. For more information, ask your doctor or
pharmacist.
In addition, call your doctor or go to the nearest hospi-
tal emergency room right away if you develop unusual
or severe stomach-area (abdomen) pain, especially if
you also have bright red, bloody stools or black stools
that look like tar.
Call your doctor for medical advice about side effects. You
may report side effects to FDA at 1-800-FDA-1088.
How should I store LINZESS?
Store LINZESS at room temperature between 68F to 77F
(20C to 25C).
It is important to keep LINZESS in the bottle that it comes
in.
The LINZESS bottle contains a desiccant packet to help
keep your medicine dry (protect it from moisture). Do not
remove the desiccant packet from the bottle.
Keep the container of LINZESS tightly closed and in a dry
place.
Keep LINZESS and all medicines out of the reach of
children.
Need more information?
This section summarizes the most important information
about LINZESS. If you would like more information, talk
with your doctor.
Go to www.LINZESS.com or call 1-800-678-1605.
FOREST PHARMACEUTICALS, INC.
Subsidiary of Forest Laboratories, Inc.
St. Louis, Missouri 63045
LINZESS is a registered trademark of Ironwood Pharmaceuticals, Inc.
2014 Forest Laboratories, Inc. and Ironwood Pharmaceuticals, Inc.
Based on PI 072-14000212-F-RMC18356-08/13
LIN15686 03/14
 superfast! 20-minute cooking
4 Edamame Salads
Quick Toss-Together Sides
1Greek-style
edamame salad
8 cups water
1 12 cups frozen shelled edamame
1 12 tablespoons extra-virgin olive oil
1 12 tablespoons red wine vinegar
2 teaspoons minced fresh oregano
1
4 teaspoon kosher salt

1 cup chopped english cucumber

2 tablespoons sliced kalamata olives
2 tablespoons crumbled
feta cheese
1. Bring 8 cups water to a boil in
a saucepan. Add edamame; cook
3 minutes or until tender. Drain.

soy love
2. Combine oil, vinegar, oregano,
and salt in a medium bowl. Stir in
edamame and cucumber. Sprinkle
this protein-packed
with olives and feta cheese.
legume is also a good
serVes 4 (serving size: 1 cup) topping for lettuce
CalOrIes 121; Fat 9.1g (sat 1.8g, mono 5.1g, poly 1.5g); salads. or add to stir-
prOteIN 5g; Carb 5g; FIber 2g; CHOl 4mg; fries or blend into a dip.
IrON 1mg; sOdIUm 234mg; CalC 59mg

2 3
sesame-CarrOt
Boil 1 12 cups frozen shelled edamame
3 minutes or until tender. Drain. combine
2 tablespoons chopped fresh cilantro,
1 12 tablespoons rice vinegar, 1 12 tablespoons
dark sesame oil, 12 teaspoon sesame seeds,
and 14 teaspoon kosher salt in a medium bowl,
stirring with a whisk. Stir in edamame,
1 cup shredded carrot, and 14 cup sliced
green onions.
sUCCOtasH
Boil 1 12 cups frozen shelled edamame 3
minutes or until tender. Drain. Melt 2 teaspoons
butter in a large skillet over medium-high heat.
add 1 cup fresh corn kernels, 12 cup chopped
sweet onion, and 1 minced garlic clove; saut 4
minutes. Stir in edamame, 1 pint halved cherry
tomatoes, 12 teaspoon freshly ground black
pepper, and 38 teaspoon kosher salt; saut
1 minute. Stir in 14 cup chopped fresh basil.
4
radIsH aNd CHIVe
Boil 1 12 cups frozen shelled edamame
3 minutes or until tender. Drain. combine
1 12 tablespoons extra-virgin olive oil, 1 12
tablespoons white wine vinegar, 12 teaspoon
Dijon mustard, 14 teaspoon kosher salt, and
1
4 teaspoon freshly ground black pepper in a
medium bowl, stirring with a whisk. Stir in
edamame, 1 cup thinly sliced radishes, and
1
4 cup chopped fresh chives.

serVes 4 (serving size: 12 cup) serVes 4 (serving size: 34 cup) serVes 4 (serving size: 12 cup)
CalOrIes 109; Fat 7.5g (sat 1g); sOdIUm 143mg CalOrIes 121; Fat 4.7g (sat 1.6g); sOdIUm 210mg CalOrIes 100; Fat 7.2g (sat 1g); sOdIUm 149mg

S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 . s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 27
 superfast! 20-minute cooking
Chicken Thighs 2 Ways
Apricot-Glazed & Vietnamese-Style
Vietnamese Caramel
ChiCken
Serve with steamed, quartered baby bok
Fresh rosemary choy and precooked jasmine rice.
can overpower a
dish. Use a small 4 teaspoons canola oil
amount, and chop 1 12 pounds skinless, boneless chicken
nely so it blends thighs, cut into 2-inch pieces
into the glaze. 1 tablespoon minced peeled
fresh ginger
3 garlic cloves, minced
1 large shallot, thinly sliced
1
2 cup unsalted chicken stock,
divided
3 tablespoons dark brown sugar
1 tablespoon sh sauce
1 tablespoon fresh lime juice
1
4 teaspoon kosher salt
1
4 teaspoon freshly ground pepper
1
4 teaspoon crushed red pepper

6 green onions, cut into 1-inch pieces

1. Heat a large nonstick skillet over
medium-high heat. Add canola oil;
1
cup apricot preserves for 2 minutes, stirring swirl to coat. Add chicken; cook 2
apricot- 3

1 12 tablespoons white after 1 minute. minutes. Turn chicken; add ginger,

rosemary wine vinegar
1 teaspoon nely
3. Heat a grill pan over
medium-high heat. Coat
garlic, and shallot. Cook 1 minute,
stirring frequently.
chicken chopped fresh pan with cooking spray. 2. Combine 14 cup stock, sugar, and

thighs rosemary
cooking spray
Sprinkle chicken with
remaining 14 teaspoon
next 5 ingredients (through red
pepper) in a bowl. Add to pan; cook
with roasted 1 12 pounds skinless, 1 minute. Reduce heat to medium-
almond couscous salt and pepper. Add
boneless chicken chicken to pan; grill 3 low; simmer 7 minutes or until
Fresh herbs turn a couple of thighs, trimmed sauce has thickened and chicken is
pantry basics into a beautiful 1
minutes on each side or
2 teaspoon freshly
until almost done. Brush done. Stir in green onions.
glaze for chicken. ground black pepper
chicken with half of serVes 4 (serving size: 1 cup chicken mixture)
1 cup unsalted chicken 1. Bring stock and 1 8 CalOries 306; Fat 11.8g (sat 2.1g, mono 5.4g, poly
apricot mixture. Grill 2.9g); PrOtein 34g; CarB 15g; FiBer 1g; ChOl
stock (such as teaspoon salt to a boil in
Swanson) chicken 1 minute on 162mg; irOn 2mg; sODiUm 648mg; CalC 50mg
1
a small saucepan. Stir in each side or until done;
2 teaspoon kosher salt,
couscous. Remove pan brush with remaining
divided
from heat; cover and let half of apricot mixture.
1 cup uncooked
couscous
stand 5 minutes. Stir in Serve with couscous.
1 parsley and almonds.
3 cup chopped fresh serVes 4 (serving size: 4 ounces
at-leaf parsley 2. Combine 1 8 teaspoon chicken and about 12 cup couscous)
salt, apricot preserves, CalOries 466; Fat 9.8g (sat 2g,
2 tablespoons dry- mono 3.9g, poly 2.2g); PrOtein 41g;
roasted, unsalted vinegar, and rosemary in CarB 52g; FiBer 3g; ChOl 162mg;
almonds, coarsely a 2-cup glass measure. irOn 3mg; sODiUm 442mg;
chopped Microwave at HIGH CalC 56mg

28 c o o k i n g l i g h t s e P t e m B e r 2 0 1 4 S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 .
 Turn up the Sunshine
with essential omega-3s
Warm summer days entice us to live life with wonder. Whether its escaping to
a tropical coastline, or simply stealing a moment to lose yourself in an endlessly blue sky.

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 A D VE RT I S E M E N T

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2014 Cozi Inc. All Rights Reserved.
REAL SIMPLE is a trademark of Time Inc., registered in the U.S. and other countries.
All referenced trademarks are the properties of their respective owners. Family life. Simplied.
 superfast! 20-minute cooking Effortless
Soup of the Month Never Tasted
So Good!
Creamy Seafood Chowder

Between work, family, and

finding time to unwind, its
hard to imagine having the
daily luxury of preparing
delicious home-cooked meals.
Thats where the Cuisinart
Cook Central 3-in-1
Multicooker comes in.

With 3 fully programmable

cooking functions, including
Slow Cook, Brown/Saut,
shrimp and Corn Chowder slotted spoon, reserving drippings.
and Steam, combination
Serve this hearty chowder with a crusty 2. Tinly slice green onions; reserve
baguette. Use fresh corn, if available. 2 tablespoons dark green parts. Add cooking has never been easier
white and light green onion parts, for the time-pressed cook.
4 center-cut bacon slices, chopped
4 green onions thyme, and garlic to drippings in pan; Now, you can develop rich,
1 tablespoon chopped fresh thyme saut 2 minutes. Weigh or lightly delicious flavors you never
spoon our into a dry measuring cup; thought possible by browning
4 garlic cloves, minced
level with a knife. Sprinkle over onion ingredients right in the unit
1.1 ounces all-purpose our
(about 14 cup) mixture; cook 1 minute, stirring before switching to Slow Cook.
constantly. Stir in milk, stock, and bay
2 12 cups 2% reduced-fat milk
leaf; bring to a boil. Reduce heat to Working late? Need to pick
1 14 cups unsalted chicken stock
medium, and cook 2 minutes. Stir in up the kids from soccer
1 bay leaf salt, black pepper, red pepper, shrimp,
1
4 teaspoon kosher salt practice? Not a problem!
and corn; simmer 4 minutes or until
1
4 teaspoon freshly ground shrimp are done. Discard bay leaf. Our 24-hour timer and
black pepper Divide soup evenly among 4 bowls; automatic Keep Warm setting
1
8 teaspoon ground red pepper sprinkle with bacon and reserved 2 promise a fresh-cooked meal,
24 medium shrimp, peeled and tablespoons green onions. served hot and delicious,
deveined (about 1 pound)
serVes 4 (serving size: 1 12 cups) whenever youre ready to eat!
1 (10-ounce) package frozen CaLories 300; Fat 7.5g (sat 3g, mono 2.2g, poly 0.9g);
corn kernels, thawed protein 28g; Carb 32g; Fiber 2g; ChoL 162mg;
1. Cook bacon in a large saucepan over iron 2mg; sodiUm 552mg; CaLC 274mg

medium heat 6 minutes or until crisp. recipes by elizabeth nelson and

Remove bacon from pan with a Laraine perri

find dinnertime inspiration at cookinglight.com/superfast. www.cuisinart.com

superfast Browse our full collection of 20-minute recipesfrom soups and chicken www.facebook.com/cuisinart
online dinners to snacks and dessertsthat will suit your quick-cooking needs.
Macys Williams-Sonoma Amazon

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 31
 Fizz + Flavor + Fun
Lighten up your water with new SodaStream avors
from the kitchen of Cooking Light. Available now in
the housewares section at Walmart stores nationwide.

cooking Light is a food and recipes magazine focused on living a healthy lifestyle. These products are developed under license from cooking Light magazine; cooking Light is not intended as a nutritional claim.
cooking Light is a trademark of Time Inc. Lifestyle Group. All referenced trademarks are the properties of their respective owners. 2014 Time Inc.
 *breakfast edition

nutrition
made easy
Crunching
the numbers
of healthy
food
INSIDE
six fast, fun
frittatas
p. 36

better
brunch
potatoes
p. 38

3 Simple Cereal Rules

The breakfast aisle is noisy with health claims.
Remember 5-5-10 when reading box labels.
p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : l i n d s e y l o w e r

by s idney fry, ms , rd

yup, a lightly
sugared
whole-grain
cereal can be a
good choice if
you tend to
add too much
sugar at home.

5 5 10
Grams of fiber Grams of protein Grams of suGar
theres no better time to get ahead on Choose cereals full of naturally occurring thats the max you want in a serving: equal
your daily ber goal of 25 to 38 grams proteinlike whole grains, nuts, and to 2 heaping teaspoons. some compli-
than at breakfast. its your number one seedsinstead of ones that contain added cated healthy cereals contain as much as
satiety factor. five grams is the baseline; proteins or isolates, which are often 16g per servingmore sugar than a glazed
more is better. whole grains are the highly processed. a half cup of skim milk doughnut. added sugars should be low on
best sourcethey should always be the adds 4 more grams of protein. the ingredient list, never rst. lots of dried
rst item on the ingredient list. fruit can also add lots of sugar.

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 35
 nutrition
made easy

by the Fast & Fun Frittata Combos

numbers Six easy skillet breakfasts for under
250 calories by S idney Fry, MS , rd

Frittatas in FiVe stePs

1. Preheat broiler to high. Combine 2 large
egg whites, 6 large eggs, 14 teaspoon kosher
salt, 14 teaspoon black pepper, and 13 cup
1% milk; stir with a whisk.
2. Heat a 9-inch cast-iron skillet over
medium heat. Saut any specied ingredients
until tender (some recipes skip this step).
3. Layer in veggies and cooked protein.
4. Sprinkle with cheese.
5. Carefully pour egg mixture over cheese.
Cook over medium heat 5 to 6 minutes or
until eggs are partially set; then broil 5 inches
from heat for 2 to 3 minutes or until browned
and almost set.

Two-ToMaTo, baSil & GoaT CheeSe

Saut 1 pint grape tomatoes and 2 teaspoons
chopped fresh thyme in 1 12 teaspoons olive oil.
Layer in 3 plum tomatoes, seeded and thinly sliced,
and 12 cup nely chopped fresh basil. Sprinkle with
2 ounces crumbled goat cheese.
CalorieS 201; FaT 12.2g (sat 4.5g); proTein 16g; SodiUM 321mg

FeTa, Green onion

& aSparaGUS
Layer in 8 ounces raw asparagus,
1
4 cup thinly sliced shallots, and
3 tablespoons chopped green
onions. Sprinkle with 2 ounces
crumbled feta cheese.
CalorieS 183; FaT 10.5g (sat 4.6g);
proTein 15g; SodiUM 426mg

CreaMy SMoked SalMon & dill

Layer in 12 cup thinly sliced red onion,
2 tablespoons chopped fresh dill, 1 tablespoon
chopped fresh chives, and 2 ounces thinly sliced
smoked salmon. Sprinkle with 2 ounces diced
1
3-less-fat cream cheese. Serve with lemon.
CalorieS 190; FaT 11.3g (sat 4.3g); proTein 17g; SodiUM 506mg
 T
he frittata is a high-wow, low-diculty dish, though some cooks shy away, thinking that
the two-stage stovetop/oven technique is tricky (its not). Te dish is also cheap and, using our
approach, balanced and healthy. Tese uy, egg-based skillet meals pack in both protein
and a few vegetable servings in just ve steps, which weve listed below. Teyre delicious hot
or cold; make for breakfast, and enjoy leftovers later. Each frittata serves four.

spinach, ham & Gruyre

saut 3 cups spinach and 2 cloves
minced garlic in 1 12 teaspoons olive oil.
layer in 1 ounce prosciutto, crisped and
crumbled; 14 cup caramelized onions; and
1 tablespoon chopped fresh chives. sprinkle
with 2 ounces shredded gruyre cheese.
caLOries 237; Fat 15.4g (sat 5.7g); prOtein 18g;
sODium 402mg

mushrOOm, Leek & FOntina

saut 8 ounces sliced mushrooms
and 12 cup sliced leeks in 2 teaspoons olive
oil. layer in 2 teaspoons chopped thyme
and 14 cup chopped green onions. sprinkle
with 2 ounces shredded fontina cheese.
caLOries 222; Fat 14.3g (sat 5.5g); prOtein 17g;
sODium 384mg
p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : l i n d s e y l o w e r

to avoid
overcooking,
pull the pan from
the broiler when
almost set. Let sit
10 minutes.

sausaGe,
Feta & kaLe
saut 3 cups
trimmed, thinly sliced
lacinato kale in 1 12
teaspoons olive oil.
layer in 4 ounces
turkey italian sausage,
cooked and crumbled,
and 12 cup chopped
red bell pepper.
sprinkle with 1 ounce
crumbled feta cheese.
caLOries 224; Fat 13.6g
(sat 4.7g); prOtein 19g;
sODium 519mg

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 37
 nutrition
made easy
Hash Brown Casserole, Done Light
We drop the butter, trim the cheese, and create
a luscious mushroom cream.
T
he utter simplicity of hash brown casse-
role makes it a comfort-food star: Homey
shredded potatoes get cozy with butter,
cream soup, sour cream, and plenty of
cheese. Its a workingmans day-starter.
But unless youre the wood-chopping type, you likely
wont be able to burn o nearly 500 calories of cheesy
potatoes by lunch. Te challenge: Keep the mighty
comfort-lled portion and whack the calorie count.
One of the key players in classic hash brown
casserole is canned cream of mushroom soup, which
is packed with sodium and thickeners. We make our
own by simmering fresh mushrooms and garlic in
38 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
by sid ney f ry, m s, rd
p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : c l a i r e s p o l l e n
Ours saves
207 calories, 15g
saturated fat, and
493mg sodium over
classic hash brown
casserole
savory chicken stock, and then we puree it with light
sour cream to create a rich, velvety sauce. Te cheddar
remains, but in reduced-fat form; a little is stirred
into the mushroom cream, and the rest is saved for
a gooey, melty topping. We brown the frozen hash
browns in olive oil and bacon drippings, then bake
the casserole in a cast-iron skillet to create a crisp,
caramelized crust. Sauted mushrooms and onions
add texture and moisture. As if that werent enough,
we top it all o with extra-crunchy reduced-fat
kettle potato chipsa salty, crispy topper for
the creamy, cheese-lled casserole.Voil: less
than 300 calories, and mighty good. turn
the
page
fOr recipe
s c a n p h o t o s , s av e r e c i p e s . s e e p a g e 6 .
 A HALF-DOZEN REASONS
WHY YOU CANT BEAT EGGS

1 PROTEIN
IN
If you startt your
weekday with cereal
or toast instead
stead of
eggs, heres a wake-up
ke-up call:
5
MORE FOOD
FOR THOUGHT
Unlike most cereals and
Did you know eggss have 6 yogurt, eggs dont come with
grams of high-qualitylity protein? complicated, jam-packed
a comp
And did you know a protein- ingredient list because they
ingredi
packed breakfast helps sustain contain one ingredient.
only co
mental and physical al energy called eggs. And at 15
Its cal
throughout the day? y? Thats good serving, eggs are the least
a servi
news, especially if youre a expensive source of high-
expens
body-building chess ss champion. quality protein.* Thats right, 15.

2 GOT
CHOLINE?
NE?
6
NO GLUTEN?
NO PROBLEM.
not forget that eggs are
Lets n
naturally gluten-free. Always
natura
have bbeen, always will be. And
Eggs are rich in choline,
holine, awesome because there
thats a
which is a weird word but exactly a glut of gluten-
isnt ex
its a good weird because breakfast options.
free br
choline promotes normal cell
activity, liver function
tion and the
transportation of nutrients
throughout the body.
of it as a commuter
ody. Think
er train for
INCREDIBLE,
INCR
vitamins and minerals. ISNT
ISN IT?

3 4
ZERO CARBS AMINO leucine histidine
Most cereals and yogurts cant
say all this, mainly because
NO SUGAR ACIDS lysine valine they dont have mouths, but
also because they dont have
Eggs contain the nutrient content eggs do.
Eggs have all 9 essential methionine threonine So next time someone asks
zero carbs and amino acids. Seems like a
no sugar. That how you like your eggs, say
lot but remember - they tryptophan isoleucine you like em a whole heck of
means you can ARE essential.
eat a well- a lot. Wake Up To Eggs!
phenylalanine
rounded breakfast during the
week without feeling round
yourself.

*Based on American Egg Board price comparison. www.IncredibleEgg.org or visit us on Facebook

 nutrition
made easy

A serving of this crowd-pleaser has

double the potassium of a banana.
Creamy, Cheesy 4 ounces reduced-fat and garlic in a saucepan; bacon from pan; crumble.
double-potato sharp cheddar cheese, bring to a boil. Cover, reduce Add half of potatoes to
hash brown shredded and divided heat, and simmer 10 minutes drippings in pan; cover and
Casserole 3 center-cut bacon slices or until mushrooms are cook 4 minutes on each side
Hands-on: 30 min. 1 (30-ounce) package tender. Place mixture in a or until browned. Remove
Total: 45 min. frozen shredded hash blender. Remove center potatoes from pan. Repeat
1 cup unsalted brown potatoes, thawed
piece of blender lid (to allow procedure with remaining
chicken stock 1 tablespoon olive oil,
(such as swanson) steam to escape); secure potatoes and 2 teaspoons oil.
divided
2 cups chopped onion, blender lid on blender. Place Remove from pan.
2 large eggs, lightly
divided beaten a clean towel over opening 4. Add remaining 1 tea-
2 (8-ounce) packages in blender lid (to avoid spoon oil to pan; swirl to
2 ounces 40% less fat
presliced white original kettle-style splatters); blend until coat. Add remaining 1 cup
mushrooms, divided potato chips, crushed smooth. Stir in sour cream, onion and remaining half of
6 garlic cloves 3 tablespoons chopped pepper, salt, and 2 ounces mushrooms to pan; cook 6
1
2 cup light sour cream fresh at-leaf parsley cheese; blend until smooth. minutes or until tender,
1 teaspoon freshly ground 1. Preheat oven to 400. 3. Cook bacon in a large stirring occasionally. Return
black pepper 2. Combine stock, 1 cup cast-iron skillet over medium potatoes to pan; add eggs,
1
2 teaspoon kosher salt onion, half of mushrooms, heat until crisp. Remove stirring well to combine.
 The how-To Behind a Crispier,
Creamier Casserole
MushrooM CreaM sauCe
We simmer and puree fresh mush-
rooms and garlic with light sour cream
to create a silky sauce, replacing
canned mushroom soup, heavy sour
cream, and butter to save 176 calories
and 11.5g sat fat per serving.

Crispier, TasTier poTaToes

Instead of tossing frozen potatoes
directly into the dish, we brown them
Pour sour cream mixture chips, and parsley. Bake at to caramelize the natural sugars and
create a crispy crust. Reduced-fat
evenly over potato mixture. 400 for 10 minutes or until kettle chips top with savory crunch.
Sprinkle with bacon, the cheese melts. Turn broiler on
remaining 2 ounces cheese, (do not remove pan from up The uMaMi
oven); broil 112 minutes or Meaty, pan-seared center-cut bacon
until lightly browned. and earthy mushrooms deliver full
TableT savory satisfaction to every bite,
serVes 8 (serving size: 1 wedge)
exclusive allowing us to cut salt in half and save
CaLories 273; FaT 9.7g (sat 4g, mono
5 More 120mg sodium per serving.
Lightened-Up 2.9g, poly 0.7g); proTeiN 13g; CarB
Classics 34g; FiBer 3g; ChoL 63mg; iroN 1mg;
soDiuM 379mg; CaLC 178mg

trong choice for your family meal, Barilla PLU

as the same great taste they love, plus 20% of
heir daily value of protein*. Who knew a plate
f pasta could make your family feel this good

Per 3.5 oz portion. Contains 200mg of ALA per 56g serving, which is
5% of the daily value for ALA (1.3g)
 A DV E R T I S E M E N T

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 healthyhabits
+ Beauty habit: Plums and Toothpastes p. 50 + Diet habit: Craving Control p. 55

january
vEGGIE h e a lt h y h a b i t # 9
up!

february
GET
Eat More
MOvInG!
Fish
march
COOK MORE Its a good source of
OFTEn!
protein and healthy
april fat, and we could all
WHOLE use a little more of it.
GRAInS!
This months hero
may
EAT shares his favorite
BREAKFAST! ways to get three
june
servings of seafood
GET into weekly meals.
STROnGER!

D
by Kimb erly Hol l a nd
july
HEALTHy espite the eat
FATS! more sh push
from healthy-
august eating advocates
GO
MEATLESS! and nutrition
researchers, Americans are
eating less seafood each year,
september while red meat and poultry
EAT MORE consumption climb. Does it
matter? Well, it very well might.
FISH!
october HEALTHy
HABITS HERO
lyf Gildersleeve,
november owner of Portlands
p o rt r a i t: j o h n c l a r k

Flying Fish
Company
december TuRn
THE
pAGE
FOR MORE

S e P t e m b e r 2 0 1 4 c o o k i n g l i g h t 45
 eat more fish!

Good sh smells slightly

hEaLthy sweet, like the ocean.
habits

Lyfs tips
for Eating
MorE
sEafood

1
Watch
the time.
The rst thing I
tell people when
they want to know how
to cook sh is, Dont
overcook it. The key is
Find the to remove it from the
recipe for heat when its still a
cornmeal- bit underdone. Fish
crusted continues to cook for
tilapia with three minutes after you
squash salad take it o the stove.
at cooking

2
light.com.
start melloW. If youre trying
sh for the rst time or are learning to

Te primary fats in sh have been shown to
protect the body against heart disease, reduce
blood pressure and inammation, and possi-
bly lessen your chances of some cancers.
But many sheries are in trouble, and
more sh needs to be sustainable sh.
Fortunately, a multitude of smartphone apps,
sh, but I think they just
havent had the right sh.
Getting people to eat more
sh is Gildersleeves passion.
His parents started the origi-
nal Flying Fish Company in
Sand Point, Idaho, where
p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : c l a i r e s p o l l e n
appreciate it anew, avoid stronger
sh. Some varieties of sh, like
chinook salmon, black cod, and sablesh, have
stronger avors than others because they have
a higher oil content. Go with something milder,
like a Dover or petrale sole, grouper, or even
snapper. Cod and tilapia are good, too.

3
websites, and insignia on labels help pinpoint Gildersleeve worked while growing up. He Get your
seafood that has been caughtor raised went on to study aquaculture in college and kids
using planet-friendly means. opened his own Flying Fish Company store. involved.
Instead of
Apps in hand, all thats left to decide is Ive been selling sh my whole life, he says. trying to sneak in
what type of seafood to cook and how to Good sh smells slightly sweet, like the seafood, make it an
cook it. However, for some people, thats ocean. Fresh sh shouldnt be o-putting, engaging activity,
precisely the problem. We get a lot of cus- he says. Frozen sh, as long as it was frozen Gildersleeve suggests.
My daughter loves
tomers asking for sh thats not so shy or and vacuum-packaged when I bring crab
wanting to know how to cook it so it wont immediately after being home and she gets to
taste shy, says Lyf Gildersleeve, this months caught, can be excellent. crack the shell and pick
hero and owner of Portland, Oregons Flying Check the country of the meat out of it. Let
them help you make
Fish Company. No sh is shy unless its origin, and only buy sh patties. Then brown
bad. Tats not to say there arent stronger from the USA, Canada, them on a griddle and
TableT make little sandwiches.
and milder sh. Everybodys got a dierent exclusive and some parts of Costa
When theyre involved
palate, says Gildersleeve, and unfortunately, 10 Favorite Rica or Ecuador. If you
in the process, they
one bad experience with sh sometimes Fish Dishes do your homework, you appreciate it more.
turns people o. People say they dont like can nd some real gems.

46 C o o k I n G L I G h T s e p t e m b e r 2 0 1 4 s c a n p h o t o s , s av e r e c i p e s . s e e p a g e 6 .
 M, 20
, TM
14 K
201
01 N Co.
o g NA
Kellog
og Co
C

With whole grain wheat on one side and a touch of

sweetness on the other, Frosted Mini-Wheats give
you nutrition you want with the taste you love.
 eat more fish!
Start with the seafood
healthy
you know you like. Then
habits begin to explore.
CRAB CAKE SLIDERS wITH
YOgURT-DILL SAUCE
Hands-on: 35 min. Total: 35 min.
Sliders make seafood a smashing
hit: The sweet crab, pickled onion,
sustainable and creamy dill sauce will win over
choice
even the pickiest of eaters.
8 whole-wheat slider buns
5 tablespoons rice vinegar, divided
1 tablespoon sugar
1
2 cup thinly vertically sliced red onion
3 tablespoons canola mayonnaise,
divided
3 tablespoons plain fat-free
Greek yogurt
1 tablespoon chopped fresh dill
3
4 cup nely chopped red bell pepper
1 5. Heat a large nonstick skillet over
4 teaspoon black pepper
1
8 teaspoon kosher salt
2 green onions, chopped
1 large egg, lightly beaten
1 large egg yolk, lightly beaten
2
3 cup whole-wheat panko
8 ounces lump crabmeat, drained
and shell pieces removed
4 teaspoons canola oil
1 12 cups baby arugula
1. Preheat broiler to high. Hollow out
buns, leaving a 1 2-inch-thick shell.
Hey!
Arrange buns in a single layer on a
baking sheet. Broil 11 2 minutes on
each side or until lightly toasted.
2. Place 14 cup vinegar and sugar in a
microwave-safe bowl. Microwave at
Hi!
HIGH for 45 seconds. Stir in red
onion. Let stand 15 minutes. Drain.
3. Combine remaining 1 tablespoon
vinegar, 1 tablespoon mayonnaise,
yogurt, and dill in a small bowl.
4. Combine remaining 2 tablespoons
mayonnaise, bell pepper, and next 5
ingredients (through yolk). Add panko
and crab, stirring to combine. Work- Su
ing with damp hands, divide crab
p
mixture into 8 equal portions, shaping
each into a 34 -inch-thick patty.
medium-high heat. Add oil to pan;
swirl to coat. Add crab cakes to pan;
cook 4 minutes on each side or until
golden and thoroughly heated.
6. Spread 1 teaspoon yogurt mixture on
bottom half of each bun. Top with 1
patty. Divide onions and arugula among
sliders. Top with top halves of buns.
SERVES 4 (serving size: 2 sliders)
CALORIES 387; FAT 14.5g (sat 1.2g, mono 5.7g, poly 2.8g);
PROTEIN 22g; CARB 45g; FIBER 4g; CHOL 143mg;
IRON 3mg; SODIUM 731mg; CALC 128mg
Recipe by Kimberly Holland
S E P T E M B E R 2 0 1 4 c o o k i n g l i g h t 49
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50 c o o k i n g l i g h t S e p t e m b e r 2 0 1 4
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Three steps to ... steP 1: eat HeaLtHY steP 2: noUrisH steP 3: seeK HeLP
Slowing maintaining a balanced diet can take care of the hair you have. if hair loss or thinning continues

Hair Loss
be crucial to slowing hair loss,
according to Francesca Fusco,
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No need to borrow dermatologist. your diet should
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just yet. Heres consider a vitamin targeted to
strand salvation. hair and nail health, she says.
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a foundation for strong, resilient
hair, Fusco says. look for
products containing conditioning
oils like sunower, almond, or
coconut, such as CLEAR Scalp
& Hair Intense Hydration
Mask ($5, clearhaircare.com).
beyond a normal pace for more
than a month, consult with your
doctor. treatments include
prescriptions and (gulp!) scalp
injections. in the meantime,
protect hair and scalp from the
sun with a hat. a burned scalp
could cause hair loss, Fusco says.

52 c o o K i N g l i g H t S E p t E M b E R 2 0 1 4
 The When a Craving Is All in Your Mind
diet Take control when solace-seeking sends you
HaBit o the dietary deep end.
C
an you recall the
last time you
had a craving
and reached for
an apple?
No? Was it more like an
apple pie? Teres a reason
for that, according to Pamela
Peeke, MD, author of Te
Hunger Fix and senior
science advisor for Elements
Behavioral Health.
When youre using food
to soothe stressed, tired, or
sad feelings and you feel
simultaneously out of con
trol, you begin to correlate
certain foods with loss of
control, Peeke says. Tat
makes you more likely to
reach for them as a panacea
and produces a negative
association with foods that
should bring pleasure.
Crave control is particu
larly vexing when it comes to
dieting because youre already
david B.
allison, PHd
director, nutrition
obesity research
Center, university
i l l u s t r at i o n : s a r a h w i l k i n s . p o r t r a i t : r a n dy m ayo r
of alabama
at Birmingham
BY CIN DY HATCHER
restricting and trigger foods
tend to be higher in calories.
Te key to keeping a craving
from delivering a blow to
your calorie budget may be
to avoid it until you get to
a place of control and you
feel you can eat that food in
healthier portions.
You can also assert power
over these cravings by iden
tifying cues when a trigger
food appears. Go to the
HAALT place, Peeke
advises. Ask yourself, What
am I really hungry for? Are
you truly Hungry, or are you
Angry, Anxious, Lonely, or
Tired? Tis mindfulness
helps you get to the bottom
of whats really happening.
Once youve regained
control over your feelings trigger foods, Peeke says. seat also means you can
and realized that bingeing Doing this helps you feel enjoy these craved foods in a
on an entire apple pie is a empowered and avoids state of mindful moderation
false xyou begin to rede caloric selfsabotage. Being instead of being a slave to a
ne your relationship with back in the dietary drivers sense of loss of control.
diet distortions trick yourself into eating less.
People tend to spontaneously eat less under certain circumstances: when theyre given
smaller plates; when they dine in softer lighting with soft jazz music playing; and when they
eat with friends who eat less. these are just a few of many examples, all from rigorous
studies, that show the eects of circumstances on spontaneous food intake. its tempting to
think, ill just do all those things! Unfortunately, these studies tended to look at a single day. We dont
know whether these eects can be sustained over years and lead to meaningful weight reduction.
BoTTom lINE: if you want to try a seemingly harmless idea like a dimly lit date with your Cookin with
the Miles Davis Quintet cD, go for it. But understand the possible deeper learning: the overarching ef-
fect of these tricks may be to make you slow down and pay more attention to what you are consuming
in the short runnot a bad thing, but no guarantee youll drop pounds in the long run.
Go to Cookinglight.com/socialdiet: Youll nd menus and recipes, our diet blog
and success stories, and opportunities to connect virtually with other dieters.
S E p T E m B E R 2 0 1 4 c o o k i n g l i g h t 55
 With the never-bitter, silky-smooth taste of DOVE
Dark Chocolate, theres no reason to be afraid of the dark.
Its not just dark. Its DOVE.

UNWRAP YOUR DARK SIDE

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/TM trademarks Mars, Incorporated 2014
 from the Cooking Light Kitchen Fast
weeknight
menus

one
week,
five fast
meals

Monday Tuesday Wednesday Thursday Friday

Caprese Ginger Roasted Broiled Stued
Pasta Steak Chicken Tilapia Potatoes
p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : k e l l i e g e r b e r k e l l e y; p r o p s t y l i n g : l i n d s e y l o w e r

Caprese mac
and Cheese,
page 58

turn
the
page
for recipes

s c a n p h o t o s , s av e r e c i p e s . s e e p a g e 6 . s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 57
 dinner
tonight ||||||

30
Meatless Monday
||

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Caprese Mac and Cheese +

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||
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Chopped Tricolor Salad minutes

game plan
While Water
for pasta comes
to a boil
broil tomatoes.
While pasta
cooks
prepare sauce.

simple sUb
you can use any short

p h o t o g r a p h y: ( g a m e p l a n ) r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : l i n d s e y l o w e r
pasta you have on
hand for this dish, such
as large elbows or
rotini, instead of the
penne pasta.

1
2cup torn fresh basil leaves remaining 2 teaspoons oil to serVes 4 (serving size: about 2 cups)
calories 391; fat 13.9g (sat 5.7g, mono
cooking spray pan; swirl. Add garlic; cook 5.5g, poly 0.9g); proteiN 21g; carb
3 tablespoons panko 1 minute, stirring frequently. 46g; fiber 3g; chol 26mg; iroN 2mg;

2 cups grape tomatoes, 1

8 teaspoon crushed
Stir in our. Add milk, salt, soDiUm 603mg; calc 436mg

halved red pepper and black pepper, stirring

4 teaspoons extra-virgin
olive oil, divided
6 ounces uncooked penne
2 teaspoons minced garlic
5 teaspoons all-purpose
our
1 34 cups 1% low-fat milk
1
2 teaspoon kosher salt
1 3. Cook pasta in a large
2 teaspoon freshly ground
black pepper
3 ounces part-skim
mozzarella cheese,
shredded (about 34 cup)
1.5 ounces parmesan cheese,
grated (about 13 cup)
small basil leaves (optional)
1. Preheat broiler to high.
2. Combine tomatoes and
2 teaspoons oil on a jelly-
roll pan. Broil 3 minutes or
until tomatoes begin to
break down.
saucepan according to
package directions, omit-
ting salt and fat. Drain.
Return pasta to pan.
4. Heat a small saucepan
over medium heat. Add
with a whisk. Bring to a
simmer; cook 1 minute or
until thickened, stirring fre-
quently. Remove pan from
heat; stir in cheeses. Add
cheese mixture to pasta; toss.
Stir in tomato mixture and
torn basil. Spoon pasta mix-
ture into 4 (6-ounce) gratin
dishes coated with cooking
spray. Sprinkle panko and red
pepper over pasta mixture.
Broil 2 minutes or until
panko is browned. Garnish
with basil leaves, if desired.
choppeD
tricolor salaD
combine 2 tablespoons extra-
virgin olive oil, 2 tablespoons
white wine vinegar, 1 teaspoon
minced garlic, 12 teaspoon sugar,
1
4 teaspoon kosher salt, and
1
4 teaspoon freshly ground
black pepper in a large bowl,
stirring with a whisk. add 2 cups
thinly sliced baby spinach leaves,
1 12 cups thinly sliced romaine
lettuce, and 1 cup thinly sliced
radicchio; toss to coat. let stand
10 minutes before serving.
serVes 4 (serving size: 1 14 cups)
calories 74; fat 6.8g (sat 1g);
soDiUm 143mg

58 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4 s c a n p h o t o s , s av e r e c i p e s . s e e p a g e 6 .
 dinner
||||||
tonight
35
Tuesday
||

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Ginger Steak + Sesame
||||
||||

||
Brown Rice + Chili-Basil Slaw
|| | |||
|||

minutes

game plan
WHILE STEAK
MARINATES
prepare slaw.
WHILE STEAK
GRILLS
prepare rice.

HOW-TO
With the blade facing
away from you, press
and drag the at side
of a knife over nely
minced garlic on your
cutting board to get a
paste consistency.

4 green onions, thinly pan with cooking spray. Add CHILI-BASIL SLAW
sliced steak to pan; grill 4 minutes Combine 1 tablespoon rice
1 12 tablespoons toasted on each side or until desired vinegar, 2 teaspoons sweet chili
sesame seeds sauce, 1 teaspoon dark sesame oil,
degree of doneness. Place and 12 teaspoon lower-sodium soy
2 12 tablespoons lower- 2 teaspoons dark
sodium soy sauce
steak on a cutting board; let sauce in a large bowl, stirring with
sesame oil stand 5 minutes. Cut across a whisk. Add 3 cups thinly sliced
1 tablespoon grated
1. Combine soy sauce, the grain into thin slices. napa (chinese) cabbage and
peeled fresh ginger 1 large peeled and grated carrot;
ginger, garlic paste, and 3. Prepare rice according to
1 tablespoon nely toss to coat. Sprinkle with 12 cup
minced garlic, pepper in a small bowl, package directions. Stir in small fresh basil leaves.
mashed into a paste stirring with a whisk. green onions, sesame seeds,
SERVES 4 (serving size: 1 cup)
1
4 teaspoon freshly ground
Reserve half of soy sauce and oil. Serve rice mixture CALORIES 32; FAT 1.3g (sat 0.2g);
black pepper mixture. Add steak to with steak. Drizzle with SODIUM 44mg

1 (1-pound) sirloin steak, remaining soy sauce reserved soy sauce mixture.
trimmed mixture, and toss to coat. SERVES 4 (serving size: 3 12 ounces steak,
1
cooking spray Let stand at room tem 2 cup rice, and 2 teaspoons sauce)

CALORIES 285; FAT 10.3g (sat 2.5g, mono

1 (8.8-ounce) package perature for 15 minutes.
3.3g, poly 1.9g); PROTEIN 26g; CARB
precooked brown rice 2. Heat a grill pan over 21g; FIBER 2g; CHOL 60mg; IRON 3mg;
(such as Uncle Bens) mediumhigh heat. Coat SODIUM 385mg; CALC 64mg

S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 . S E P T E M B E R 2 0 1 4 C O O K I N G L I G H T 61
 dinner
tonight
Dijon-Herb Chicken Thighs +
2 tablespoons chopped
fresh at-leaf parsley
2 tablespoons chopped
fresh chives
2 tablespoons olive oil
2 teaspoons Dijon mustard
2 garlic cloves, minced
4 (6-ounce) bone-in
chicken thighs (about
1 12 pounds), skinned
62 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
Wednesday
Tomato-Basil Bread Salad
fast five
Use this simple, fresh
5-ingredient marinade
for chicken or sh.
Brush on and bake, or
marinate for 1 hour.
1
2teaspoon kosher salt
1 baking sheet or jelly-roll pan
2teaspoon freshly ground
black pepper
cooking spray
1. Preheat oven to 450.
2. Combine parsley, chives,
olive oil, Dijon mustard,
and garlic in a small bowl,
stirring well with a whisk.
Rub herb mixture evenly
over meaty side of chicken
thighs; sprinkle evenly with
salt and pepper.
||||||
40
||
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||
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| | | | | | | | || |
minutes
game plan
WHILe OVeN
preHeAts
prepare chicken.
WHILe CHICkeN
bAkes
prepare salad.
mAke AHeAD
toast bread cubes at
400 for 15 minutes
or until golden. Store
in a large zip-top
plastic bag.
mOre FOr LAter
Double the herb and
mustard mixture.
Use as a marinade, or
thin with olive oil for a
quick vinaigrette.
3. Arrange chicken on a tOmAtO-bAsIL
breAD sALAD
coated with cooking spray. Combine 2 tablespoons olive oil,
1 12 tablespoons red wine vinegar,
Bake at 450 for 25 minutes 1 teaspoon Dijon mustard, and
or until done. 1
4 teaspoon black pepper, stirring
4. Preheat broiler to high with a whisk. Add 3 cups toasted
(do not remove pan from whole-grain bread cubes, 2 cups
oven). Broil chicken for 3 chopped english cucumber,
2 cups chopped seeded tomato,
minutes or until browned. 1
4 cup chopped fresh basil, and 2
serVes 4 (serving size: 1 chicken thigh) tablespoons chopped fresh chives.
CALOrIes 270; FAt 13.9g (sat 2.7g, mono
serVes 4 (serving size: 1 12 cups)
7.4g, poly 2.3g); prOteIN 33g; CArb
1g; FIber 0g; CHOL 162mg; IrON 2mg; CALOrIes 182; FAt 8.6g (sat 1.3g);
sODIUm 453mg; CALC 23mg sODIUm 185mg
S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 .
 IF YOU TELL PEOPLE TO
WAKE UP AND SMELL
THE TURKEY BACON
YO U R E P R O B A B LY A T U R K E TA R I A N

TM

Enjoy Butterball turkey bacon, burgers and smoked sausage, as well as our other delicious every day products.
Visit Butterball.com for great recipes and savings or join the Turketarian movement at facebook.com/butterball.

2014 Butterball, LLC. BUTTERBALL and the Turketarian Badge Logo are trademarks of Butterball, LLC.

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 dinner
tonight ||||||

40
Thursday
||

||| ||||||
Tilapia and Fennel-Yogurt

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|||

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| | | | | | | | || |

Sauce + Couscous + Carrots minutes

game plan
WHILe COUsCOUs
sImmers
prepare salad.
WHILe sALAD
stANDs
prepare yogurt sauce.
cook sh.

LeFtOVer LUNCH
top pita halves with
yogurt sauce, sliced
fennel, and carrot
salad. add chickpeas
or chicken for protein.

1
2 teaspoon ground 2 teaspoons oil from pan to reD pepper COUsCOUs
coriander panko mixture; toss to coat. Heat 1 tablespoon olive oil in a
1
teaspoon ground cumin saucepan over medium heat. Add
2 4. Return pan to medium-
1 1 cup uncooked israeli couscous;
1
2 cup nely chopped 4 teaspoon ground high heat. Combine corian- saut 3 minutes. Add 34 cup
fennel bulb red pepper der, cumin, red pepper, and chopped red bell pepper and 12
1
2 cup plain fat-free 4 (4-ounce) tilapia llets remaining 14 teaspoon salt in cup chopped red onion; saut 4
greek yogurt 2 tablespoons fresh a bowl. Sprinkle one side of minutes. Add 1 12 cups unsalted
lemon juice chicken stock and 1 tablespoon
1 tablespoon chopped llets with spice mixture.
unsalted tomato paste; bring to a
fennel fronds 1. Combine fennel bulb, Add llets, spice-side down, boil. Cover, reduce heat, and
1 12 teaspoons white yogurt, fronds, vinegar, to remaining oil in pan; cook simmer 10 minutes.
wine vinegar 1 teaspoon honey, and 3 minutes. Turn llets; top serVes 4 (serving size: 12 cup)
1 CALOrIes 217; FAt 3.9g (sat 0.5g);
1 teaspoon honey 4 teaspoon salt in a bowl, evenly with panko mixture.
sODIUm 53mg
3
4 teaspoon kosher salt, stirring with a whisk. Add lemon juice to pan.
divided 2. Preheat broiler to high. sHAVeD CArrOt sALAD
Place pan in oven; broil 90
Combine 4 cups shaved carrots,
1
2 cup panko (Japanese 3. Combine 14 teaspoon salt, seconds or until topping is 1
2 cup thinly sliced red onion,
breadcrumbs) panko, rind, and black golden and llets are done. 1
4 cup chopped fresh parsley, 1
1 tablespoon grated pepper in a bowl. Heat oil Serve with yogurt sauce. tablespoon olive oil, 1 tablespoon
lemon rind and garlic in an ovenproof serVes 4 (serving size: 1 llet and
fresh lemon juice, 1 teaspoon
1
2 teaspoon freshly ground skillet 1 minute or until 1
4 cup yogurt sauce) honey, and 14 teaspoon crushed
black pepper CALOrIes 216; FAt 8g (sat 1.5g, mono red pepper. Let stand 10 minutes.
garlic is golden. Remove
4.7g, poly 1g); prOteIN 27g; CArb serVes 4 (serving size: 34 cup)
5 teaspoons olive oil garlic from pan with a 10g; FIber 1g; CHOL 57mg; IrON 1mg; CALOrIes 90; FAt 3.7g (sat 0.5g);
1 garlic clove, thinly sliced slotted spoon; discard. Add sODIUm 457mg; CALC 44mg sODIUm 81mg

64 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4 S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 .
 dinner
||||||
tonight
30
Family-Friendly Friday
||

||| ||||||
Spinach and Ham Stued
||||
||
||
| | | | ||

minutes Potatoes + Apple Salad

game plan
WHILe pOtAtOes
COOk
prepare spinach
mixture.
WHILe pOtAtOes
COOL
prepare salad.

teCHNIQUe tIp
cut one-third o each
potato to scoop out
and stu more easily.

FLAVOr sWAp
use it all
top the slices removed
Sub 1 cup shredded from each potato with
rotisserie chicken cheese; broil to melt.
breast for the ham. Sprinkle with green
onions and bacon.

4 (8-ounce) baking potatoes
2 tablespoons water
1 (5-ounce) bag baby
spinach
2 tablespoons plain fat-free
greek yogurt
1 bring 2 tablespoons water to
4 teaspoon kosher salt
1 a simmer in a large skillet
4 teaspoon freshly ground
black pepper
2 ounces lower-sodium
ham, diced (such as Boars
head; about 12 cup)
2 ounces cheddar cheese,
shredded (about 12 cup)
1
4 cup chopped green
onions
1. Pierce potatoes liberally
with a fork. Microwave at
HIGH 14 minutes or until
tender. Remove potatoes
from microwave, and cool
for 10 minutes.
2. While potatoes cook,
over medium-high heat.
Add spinach to pan; cook
for 2 minutes, stirring until
spinach wilts. Cool for 5
minutes. Place spinach in a
paper towel, and squeeze out
any excess liquid. Coarsely
chop spinach.
3. Cut one-third o each
potato lengthwise. Remove
pulp from potato, leaving a
1
8-inch-thick shell. Com-
bine potato pulp, yogurt,
salt, pepper, ham, cheese,
and spinach in a large bowl,
stirring to combine. Evenly
ll potato shells with
spinach mixture; sprinkle
with green onions.
serVes 4 (serving size: 1 potato)
CALOrIes 272; FAt 5.2g (sat 3.1g, mono
1.5g, poly 0.2g); prOteIN 12g; CArb
46g; FIber 5g; CHOL 21mg; IrON 3mg;
sODIUm 429mg; CALC 166mg
AppLe AND ALmOND sALAD
Combine 1 12 tablespoons olive
oil, 1 12 tablespoons white wine
vinegar, 1 teaspoon Dijon mustard,
1
4 teaspoon freshly ground black
pepper, and 18 teaspoon kosher
salt in a large bowl, stirring with a
whisk. Add 6 cups mixed spring
greens, 14 cup toasted sliced
almonds, and 1 thinly sliced
medium apple. toss to coat.
serVes 4 (serving size: 1 12 cups)
CALOrIes 110; FAt 8g (sat 0.9g);
sODIUm 120mg
recipes by mary Drennen,
Carolyn malcoun, Ivy manning,
and Christine burns rudalevige

S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 . s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 67
 RONZONI HEALTHY HARVEST
100% whole grain, 100% delicious

RONZONI GAR DEN DELIGHT

Veggies kids will love to ea t*

RONZONI SMART TASTE

White pasta taste, more ber & nutrition**

RONZONI GLUTEN FREE

Pasta your whole family can enjoy

More of what families want in nutrition

and everything they love about pasta.

www.ronzoni.com * Made from dried vegetables.

2014 New World Pasta Company. ** 20% (5g) of the Daily Value of Fiber compared to 8% (2g) of the Daily Value per serving for enriched macaroni products.
 dinner
tonight

basil plain fat-free greek

dark sesame oil yogurt
lower-sodium soy sauce 1 pound tilapia llets
rice vinegar red pepper Couscous
Caprese maC
aND Cheese sweet chili sauce red bell pepper
grape tomatoes (1 pint) (1 medium)
basil red onion
garlic olive oil
crushed red pepper israeli couscous
extra-virgin olive oil Unsalted chicken stock
penne (6 ounces) (such as swanson)
all-purpose our DijoN-herb roasteD Unsalted tomato paste
ChiCkeN thighs shaved Carrot salad
panko (Japanese parsley
breadcrumbs) lemon (1)
chives carrots (1 pound)
part-skim mozzarella
cheese (3 ounces) garlic red onion
parmesan cheese olive oil parsley
(1.5 ounces)
1% low-fat milk
dijon mustard
112 pounds bone-in
crushed red pepper
olive oil
Imagine:
everyone loving
chicken thighs, skinned
Chopped tricolor salad honey
baby spinach (2 cups) tomato-basil bread salad
english cucumber

their veggies.
romaine lettuce
(1 small head) (1 medium)
radicchio (1 small head) tomato (1 large)
garlic basil
chives With Ronzoni Garden Delight,
extra-virgin olive oil
white wine vinegar olive oil theyll love the taste and youll love
spiNaCh aND ham
sugar red wine vinegar stUffeD bakeD the half serving of veggies* in every
potatoes
dijon mustard
green onions delicious 2 oz. portion.
whole-grain bread
5-ounce package
(5 ounces)
baby spinach (1)
8-ounce baking
potatoes (4)
cheddar cheese
seareD giNger (2 ounces)
steak With sesame
broWN riCe plain fat-free greek
green onions yogurt
Crispy tilapia aND lower-sodium ham
ginger feNNel-yogUrt saUCe
lemon (1) (such as boars head)
garlic
fennel apple and almond salad
toasted sesame seeds
apple (1)
dark sesame oil garlic
mixed spring greens
lower-sodium soy sauce ground coriander
(6 cups)
8.8-ounce package ground cumin

$1 of
olive oil
precooked brown rice (1) ground red pepper
white wine vinegar
1 pound sirloin steak olive oil For a coupon**
dijon mustard
Chili-basil slaw white wine vinegar
sliced almonds visit ronzonigardendelight.com
napa (chinese) panko (Japanese
cabbage (1) breadcrumbs)
carrot (1 large) honey 2014 New World Pasta Company.
* Made from dried vegetables.
** Coupon is available for a limited time only and only
s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 69 while supplies last. One coupon per household.
 Cook like a genius
as Keith Schroeder
reveals the science
behind his art.

Grilled
bananas
THIS MONTHS LESSON
on sugared
rum toast
sugared
Grilled

p h o t o g r a p h y: r a n dy m ayo r ; f o o d S t y l i n g : b l a k e S l e e w r i g h t g i l e S ; p r o p S t y l i n g : c l a i r e S p o l l e n . p o r t r a i t : r a n dy m ayo r ; S t y l i n g : l i n d S e y l o w e r
Toast

I
grew up with French
toast here in the States,
but toast became
something altogether
dierent during my
trips to Southeast Asia. Tere
I kept stumbling across toast
places, where a piece of bread
becomes an elegant dessert.
Shibuya Honey Toast is
particularly popularpillowy,
butter-rich bread thats block-
cut, toasted, and topped with
ice cream. Its my starting point
for these recipes.
Ive also come to believe that
black pepper is a better com-
panion to sugar than it is to salt;
it provides a welcome spike of
avor without muddying other
delicate avors. I sneak it into
everythingice cream, pound
cake, jamsbecause anything
sweet welcomes it. Especially
bananas. So sugar-up your toast,
brown it a little too much, and
have the pepper mill handy.

turn Atlanta chef Keith Schroeders

the
page rst Cooking Light cookbook,
for recipe Mad Delicious, comes out next month.

70 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4 S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 .
 Keiths Recipe Breakdown
Grilled bananas on suGared rum toast
Hands-on: 15 min. Total: 15 min.
Who knew toast could be so delicious? Brushed with butter, dipped in sugar, and grilled, the bread (a nice enriched challah)
becomes almost brled. The riper the bananas, the quicker they will soften during cooking; be mindful when handling.

Ingredient Amount Why Follow These Steps:

1 >> Combine rum, brown sugar,
dark rum 4 cup Bananas. Rum.
and 1 tablespoon butter in a
brown sugar 3 tablespoons the molasses gives depth and is welcome saucepan. Bring to a simmer
with charred things. over medium-high heat. (Be
butter 2 12 tablespoons, Some for the toast. Some for the sauce. careful; rum will ame up when
melted and divided it comes to a boil.) When ames
subside, stir with a whisk until
black pepper 1 teaspoon, Methinks sugar and black pepper are more
freshly ground natural partners than salt and pepper. syrupy. Remove from heat; stir
in pepper and salt. Keep warm.
1
kosher salt 8 teaspoon Salt heightens avors and helps combat
cloying sweetness. >> Heat a grill pan over medium
heat. Coat bananas with cooking
bananas 4, peeled and cut in Use mini bananas or Manzanos if you can nd spray. Place on grill pan; grill 2
half lengthwise them. Any perfectly ripe banana will work, though. minutes on each side or until
cooking spray to keep things moving. lightly charred.
challah bread 4 (34-ounce) Youll be sugar-dredging this. then youll grill. >> Brush bread with remaining
blocks, crusts You may never bake again. 11 2 tablespoons butter. Sprinkle
removed granulated sugar onto a small
plate. Dredge bread evenly in
granulated 2 tablespoons this will bind with the butter and create something
sugar between a glaze and a candy on the bread. sugar. Place bread in pan; grill
15 seconds on each side or until
serVes 4 (serving size: 1 bread block, 1 banana, and 1 tablespoon sauce) lightly charred, being careful not
Calories 304; Fat 10g (sat 4.9g, mono 2.8g, poly 0.9g); protein 3g; Carb 50g; Fiber 3g; CHol 38mg;
to scorch. Serve bread with
iron 1mg; sodium 236mg; CalC 18mg
bananas and sauce.

VARIATION
GRILLEd FIG TOAST
Use turbinado sugar in place
of brown sugar and Saba*
in place of rum; omit salt.
replace bananas with 6 fresh
gs, halved. arrange on a
platter; drizzle with 1 teaspoon
extra-virgin olive oil. Sprinkle
with 14 teaspoon coarse sea salt.
(*Saba is a sweet-tart condiment
made from grape must; you can
substitute balsamic syrup.)
serVes 4 (serving size: 1 bread block,
3 g halves, about 2 teaspoons sauce,
1
4 teaspoon oil, and dash of salt)

Calories 288; Fat 11g (sat 5g);

sodium 315mg

S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 . s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 73
 in a cooks kitchen
Small
Space,
Big ideaS T
Faced with a tight spot,
a Venice, California, couple
concocts a clever recipe
for a compact, convenient
kitchen redo.
by SuSa n H e e g e r
74 c o o k i n g l i g h t S e p t e m b e r 2 0 1 4
hree years ago, architect Douglas Pierson,
of the ecominded rm (fer) Studio, and
his wife, Youn Choi, designer at Pod
Designstudios, hatched a creative x for a
too-small house: Tey razed their garage
and built a second, larger house beside the rst, which
then became a rental. Although their lot was zoned for two
homes, a 650-square-foot footprint dictated that the new,
bermodern home had to be built skyward. A 30-foot
height limit meant that kitchen and living room would
share a single, open-plan oor, with bedrooms above.
We couldnt t in a dining room, says Douglas.
Te kitchen had to accommodate integrated spaces for
storage, prep, cooking, and eating, all in about 200
 faux gloW
to compensate for lost
window light, the
homeowners installed a
frosted glass back-
splash, backlit with a
concealed light box.

pantry
HIdeaWay
the wall behind the
sink and fridge
conceals the
familys pantry, as
well as most of the
homes plumbing
and electrical.

Space
Savvy
Everyday dishes
are easily reached
on open shelves.
Utensils and linens
are stored in
drawers on the
opposite side.

square feet. It also had to ow seamlessly into the living
space to create more room for entertaining and to ensure
that cooking doubled as family time for the couple and
their children, Oscar, 12, and Sora, 9.
Te solution to the space crunch began with a custom
island. A 13 x 4foot slab of honed white quartz crowns a
steel frame and surrounds the stovetop, with a spacious
prep counter on one side and a cantilevered dining table
on the other. Combined, the island becomes a
centerpiece for both living and cooking.
For quick access, tableware tucks neatly
on open shelves under the counter, with
drawers below for pots and pans,
linens, and atware. A galley-style
conguration puts sink, dishwasher, fridge, and ovens in
easy reach of the stove, while on the reverse side of the
appliance wall, a small, walk-in pantry holds dry goods.
Recessed ceiling lights illuminate workstations, and a
built-in credenza separates the kitchen from the stairs to
the upper oor, adding yet more storage space.
In old-style cooking, says Youn, who grew up in
Korea, beautiful food was prepared behind the scenes
and brought to the table. Now, with time so short,
especially for working parents, it makes sense to
share the whole experience as a family.
When not in use, the Ikea urban bar
chairs stow snugly under the island
table, freeing up surrounding space.

S e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 75
 in a cooks kitchen

What makes this

a cooks kitchen?
designing from scratch allowed douglas and youn to
make practical choices that set the tone for healthy
eating and harmonized with the homes contemporary
vibe. youn, the familys primary cook, has 30 minutes to
an hour to prepare dinner once she leaves work and
grabs the kids. as soon as i walk in, all i need is right in
front of me, she says. her Korean-inuenced cooking
incorporates fresh produce into Korean bibimbap,
pancakes, noodles, and curries, all of which may start on
the stove and nish in a small, nearby convection oven
topped with cabinetry that holds bakeware for the job.
as she stirs and sauts, the children perch on bar stools
at the table chatting or doing homework. When food is
cooked, she parks it on stove burners to keep it warm.

1
a varIety of WoodS for
dIfferent functIonS
honey-colored maple sets o open
shelving; darker American walnut fronts
cupboard doors. Recessed grips at the
tops or sides keep cabinet fronts simple.
to preserve the heavily tracked kitchen
oor, Douglas and Youn applied three
coats of a clear, water-based seal.

2
electrIc ovenS
for even HeatIng
A compact, 24-inch Whirlpool
convection oven is a go-to kitchen tool.
its small enough for toast, big enough for
whole meals, says Youn. the larger, 30-
inch convection oven, also a Whirlpool and
mounted below the rst, accommodates

p h o t o g r a p h y: d av i d t s ay; p r o p s t y l i n g : s c o t t h o r n e
food for dinner parties, as well as holiday
2 3 roasts and turkeys.

3
underStated
countertopS
Polished, honed quartz
lends a crisp edge and doesnt
compete with the collage of
dierent woods. competitively
priced with marble and granite, it
wipes clean with a nonabrasive,
biodegradable stone cleaner.

76 c o o k i n g l i g h t S e p t e m b e r 2 0 1 4
I TEACH A
CLASS OF
4TH GRADERS

Nobody chooses to have RA, but you do have

ITS NOT OK TO
control over how you live your life with it.
If you feel like youre just getting by, talk to

JUST GET BY
your doctor. But keep in mind that patients
and rheumatologists often think about RA

WITH RA PAIN.
in different ways. Rethinking how you have
the conversation could make a difference in
what your doctor recommends.

Visit RethinkRA.com to order your free RethinKit today.

Copyright 2013 Pzer Inc. All rights reserved. April 2013 TRA563107-01
 from the
CL garden

B
roccoli gets a bad rap as a
veggie that kids, and even
some adults, cant learn to
love. Overcooked, its a
khaki-colored, limp, gassy
disappointment. But broccoli deserves a
fresh look, especially now, when the fall
orets have a sweeter character.
Growing your own means you can eat
root to fruit: Te fresh leafy greens,
crunchy center stalks, and tender side
shoots all await exploration beyond the
perfect tree-shaped head. Tis is also a
versatile vegetableits great raw as a
fresh snack with a zesty dip; steamed
and sprinkled with lemon juice; stir-
fried (where the orets soak up avor);
or shaved into slaw or salad. No need to
hide it in a cheesy casserole: Minimal
cooking and a light hand make the most
of the homegrown harvest.
A cool-season crop, broccoli our-
ishes when daytime temperatures are
between 60 and 75 degrees (dont we
all?). Give your chosen variety ample
time to mature well before the rst frost

blue
wind
picked fresh for september this beauty
produces smaller,
tighter heads and
good avor.

Bunches and
P h o t o g r a P h y: ( l o c at i o n ) c e d r i c a n g e l e s

Bunches of Broccoli
This brassica thrives in cool weather.
We grow it twice a year, and nd
our autumn harvest sweeter by a head.
by m a ry b e t h s h a d d i x

80 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
 Waltham
This is a reliable
variety that performs
well in cooler autumn
temperatures.
date. In areas with moderate climates,
transplants are usually o to a great start
in July and August, harvestable within
60 days or so. Seek varieties known for
cool-season tolerance, such as Calabrese
or Waltham, and those prized for extra
harvests of side shoots after the main
head is cut, such as DeCicco. Most
varieties cook up and taste somewhat
similar, with the exception of Purple
Sprouting (shown in the main image at
left), which has stalks close to asparagus
in appearance and avor.
Broccoli lives large, so give it elbow
roomat least 18-inch spacingand
keep it fed. Like most of its brassica
brethren, broccoli is a heavy feeder and
thrives in nitrogen-rich soil. Provide
compost and apply high-nitrogen
organic fertilizer every few weeks.
Charred broCColi with
orange browned butter
Hands-on: 10 min. Total: 25 min.
10 ounces broccoli orets (212 cups)
Cooking spray
1 tablespoon butter
1 teaspoon grated orange rind
2 tablespoons fresh orange juice
1
4 teaspoon salt
1
4 teaspoon freshly ground black pepper
1. Preheat oven to 450.
2. Arrange broccoli on a foil-lined
baking sheet; coat with cooking spray.
Bake at 450 for 12 minutes or until
crisp-tender and lightly browned,
stirring once. Heat broiler to high,
leaving pan in oven; broil 2 minutes
or until lightly charred.
3. Melt butter in a small skillet over
medium heat; cook 3 minutes or until
browned. Remove from heat. Stir in
rind and juice. Combine broccoli and
butter mixture in a large bowl. Sprinkle
with salt and pepper; toss to coat.
serVes 4 (serving size: about 23 cup)
Calories 50; Fat 3.2g (sat 1.9g, mono 0.8g, poly 0.2g);
protein 2g; Carb 5g; Fiber 2g; Chol 8mg;
iron 1mg; sodium 192mg; CalC 37mg
S C a n p h o T o S , S av e r e C i p e S . S e e p a g e 6 .
green broCColi spread
Hands-on: 10 min. Total: 10 min.
Part pesto, part romesco, fully delicious.
This simple spread is great slathered over
grilled bread, as a dip for raw veggies, or as a
sandwich condiment. Make ahead and keep
for up to three days, but leave out the lemon
juice until youre ready to serve so it doesnt
turn the broccoli brown.
6 ounces broccoli orets (about 2 cups)
1
3 cup canola mayonnaise
2 teaspoons fresh lemon juice
1
4 teaspoon kosher salt
6 basil leaves
3 garlic cloves, peeled
1 (114-ounce) slice bread, torn
1 anchovy llet
1. Cook broccoli in boiling water 3
minutes or until crisp-tender. Drain.
Rinse under cold water until cool.
Drain well.
2. Combine broccoli, mayonnaise, and
remaining ingredients in a food proces-
sor; process until smooth.
serVes 10 (serving size: 2 tablespoons)
Calories 36; Fat 2.2g (sat 0g, mono 1.3g, poly 0.8g);
protein 1g; Carb 3g; Fiber 1g; Chol 0mg;
iron 0mg; sodium 142mg; CalC 21mg
s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 81
 Healthy and delicious weeknight meals? No problem!
Introducing easy ready-made main dishes and sides from the kitchen of
Cooking Light. Available now in the refrigerated section at Super Target.

cooking Light is a food and recipes magazine focused on living a healthy lifestyle. These products are developed under license from cooking Light magazine; cooking Light is not intended as a nutritional claim.
cooking Light is a trademark of Time Inc. Lifestyle Group. All referenced trademarks are the properties of their respective owners. 2014 Time Inc.
 from the
CL garden
smoky bacon
also goes great
with broccoli and
can easily stand in
for pancetta in this
baked egg dish.

into ice water; drain broccoli well.

3. Combine thyme, salt, pepper,
nutmeg, eggs, and cheese in a medium
bowl, stirring with a whisk.
4. Heat a 10-inch ovenproof nonstick
skillet over medium heat. Add oil; swirl
to coat. Add pancetta; cook 4 minutes
or until crisp, stirring occasionally.
1
brOCCOLI, pANCettA, 4 teaspoon freshly ground black pepper Remove pancetta. Increase heat to
AND pArmesAN FrIttAtA dash of grated whole nutmeg medium-high. Add onion; saut 3
Hands-on: 25 min. Total: 34 min. 8 large eggs, lightly beaten minutes or until tender. Add broccoli;
Baked frittatas are like overstued omelets
1 ounce parmesan cheese, grated saut 1 minute. Add egg mixture; cook
that you dont have to worry about ipping. (about 14 cup) 3 minutes, stirring occasionally.
To save time, you can microwave the broccoli
1 teaspoon olive oil Sprinkle with pancetta. Place pan in
orets in a covered microwave-safe bowl at
p h o t o g r a p h y: ( r e c i p e s a n d p r o d u c e ) r a n dy m ayo r ; f o o d s t y l i n g : k e l l i e g e r b e r k e l l e y; p r o p s t y l i n g : c l a i r e s p o l l e n

1
HIGH for 2 minutes or until crisp-tender. 1 2 ounces pancetta, chopped oven; bake at 350 for 12 minutes or
1 cup sliced sweet onion until center is set. Cut into 8 wedges.
6 ounces small broccoli orets
(about 2 cups) serVes 4 (serving size: 2 wedges)
1. Preheat oven to 350.
CALOrIes 221; FAt 13.7g (sat 4.9g, mono 5.1g, poly 2.2g);
1 teaspoon fresh thyme leaves 2. Cook broccoli orets in boiling prOteIN 17g; CArb 7g; FIber 2g; CHOL 380mg;
1
2 teaspoon kosher salt water for 2 minutes. Drain and plunge IrON 2mg; sODIUm 547mg; CALC 166mg

sHAVeD brOCCOLI-AppLe 2 applewood-smoked bacon slices,

sALAD wItH tArrAgON cooked and crumbled
DressINg AND bACON 1. Combine rst 5 ingredients in a
Hands-on: 15 min. Total: 3 hr. 15 min. bowl, and let stand for 10 minutes.
This is a refreshing new twist on the Add yogurt, mayonnaise, and tarragon;
broccoli-and-bacon picnic standard stir with a whisk.
that sometimes gets drenched in 2. With processor on, add broccoli
mayonnaise dressing. through the food chute of a food
3 tablespoons cider vinegar processor tted with the slicer attach-
1 teaspoon whole-grain dijon mustard ment. Transfer broccoli to a bowl. Add
1
2 teaspoon freshly ground black pepper juice to bowl of food processor. Repeat
1
4 teaspoon kosher salt procedure with apples; add apples to
1 shallot, thinly sliced bowl with broccoli.
1
3 cup plain fat-free greek yogurt 3. Combine dressing and broccoli
3 tablespoons canola mayonnaise mixture; toss well to coat. Cover and
1 tablespoon plus 1 teaspoon refrigerate for 3 hours. Stir in bacon
chopped fresh tarragon just before serving.
serVes 9 (serving size: about 1 cup)
12 ounces broccoli orets
CALOrIes 68; FAt 2.5g (sat 0.4g, mono 0.8g, poly 0.6g);
1 tablespoon fresh lemon juice prOteIN 3g; CArb 9g; FIber 2g; CHOL 2mg;
2 Jazz or gala apples, cored IrON 0mg; sODIUm 164mg; CALC 31mg
and cut into wedges recipes by Katherine Cobbs

s c a n p h o t o s , s av e r e c i p e s . s e e p a g e 6 . s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 83
 Lilly (left) and
KIDS audrey conspire
in the kitchen.
Our New COOkbOOk

Fast, Family-
Twelve-
year-old
identical twins
Lilly and Audrey
Andrews are real

Friendly
cooks who know
the joys of play-
ing around in the kitchen; theyve
been doing so since they were
3 years old. In their rst book,
We Cooking, out next month

BreakFasts
($22, amazon.com), they share
more than 80 of their favorite
tried-and-true recipes that are
guaranteed to please kids and their
parents. Te book is loaded with
tips for making recipes easier for
kids to prepare, plus ideas on how
to ri on dishes by using dierent
From our new kid-authored book, four easy recipes ingredients. Heres a tasty sam-
for busy mornings r e c i p e s By Li LLy a nd aud rey a nd rews pling from the breakfast chapter.

88 c o o k i n g l i g h t s e p t e m B e r 2 0 1 4
 impress your friends
by cooking for them

1. Place tomatoes and

jalapeos in a blender. Add
broth, salt, and garlic.
Cover and process on high
speed for 1 minute or until
smooth; set aside.
2. Heat a 12-inch saut
pan over medium-high
heat. Add oil; swirl to
coat. Add onion; saut 2
minutes or until just tender,
stirring occasionally. Add
tomato mixture to pan.
Bring to a simmer. Reduce
heat to medium-low, and
continue to simmer,
p h o t o g r a p h y: c o u r t e s y o f o x m o o r h o u s e a n d ( b o o k ) r a n dy m ayo r . p o r t r a i t s : m e g s m i t h

uncovered, for 10 minutes,

stirring occasionally.
3. Add chips to pan, and
stir to coat with tomato
mixture. Crack eggs, 1 at
a time, over chips, evenly
spacing them in a circle
inside pan. Reduce heat to
medium-low, cover, and
cook for 5 to 7 minutes or
Chilaquiles open on purpose. A tip: If youre 2 garlic cloves, peeled until eggs are set but still
and eggs making this for dinner, use 1 tablespoon olive oil runny in the centers.
Hands-on: 27 min. shredded chicken instead of 1 Remove pan from heat.
4 cup chopped red
Total: 27 min. eggs. Save a little extra tomato onion Arrange avocado slices
Do you sometimes forget to for more color in the garnish. over eggs. Top with dollops
4 cups tortilla chips
chip-clip your bag of tortilla (about 40 chips) of sour cream and a
chips after snacking? Yes? Then 2 large tomatoes,
6 large eggs sprinkle of cilantro. Serve
youll love our chilaquiles! chopped
immediately.
Chilaquiles is a delicious 2 jalapeo peppers, 1 ripe avocado, peeled
seeded and sliced seRVes 6
Mexican dish that usually CalORies 312; FaT 19.6g (sat 4.1g, mono
1
includes tortillas. We use stale 1 cup organic vegetable 4 cup light sour cream
9g, poly 6.1g); PROTein 10g; CaRB 26g;
tortilla chips insteadthat way, broth 1 tablespoon nely FiBeR 5g; ChOl 186mg; iROn 2mg;
1
you can say you left that bag 4 teaspoon salt chopped fresh cilantro sOdiuM 394mg; CalC 89mg

s c a n p h o t o s , s av e r e c i p e s . s e e p a g e 6 . s e P T e M B e R 2 0 1 4 c o o k i n g l i g h t 89
 KIDS
Our New COOkbOOk

BaNaNaalmoND 4 teaspoons maple syrup butter and bananas inside.

BUTTer FreNCh 1 banana 3. Heat a panini press to
ToaST SaNDwiCheS 425 or high heat. Dip
4 (1.5-ounce) slices
Hands-on: 20 min. multigrain bread sandwiches in egg mixture,
Total: 20 min. and let excess drip o.
Cooking spray
Breakfast sandwiches make us
1. Crack eggs into a Lightly coat grill plates of
want to dance around the
shallow bowl. Add almond panini press with cooking
kitchenespecially when our
milk, vanilla extract, and spray, if needed. Arrange
panini press is involved. But you
cinnamon; stir with a sandwiches on press. Close
dont need a press to make this
sandwich. Just cook it in a frying whisk to combine. panini press, pushing
pan with some cooking spray, 2. Combine almond butter down gently to atten.
and press on it with the back of and maple syrup in a small Cook 3 to 4 minutes or Creamy, Dreamy
a spatula. Presto! (Get it?!) bowl. Cut banana length- until sandwiches are TropiCal SmooThie
wise into 4 thin slices; browned on the outside Hands-on: 5 min. Total: 5 min.
2 large eggs and hot in the center. Wish you were on the beach right
1
4 cup unsweetened
cut crosswise into halves.
Spread almond butter 4. Place sandwiches on a now? One sip of our smoothie and
almond milk youll be there before you can say
mixture evenly across cutting board. Cut in half
2 teaspoons vanilla diagonally. Serve hot. aloha. Coconut milk and Greek
extract bread slices. Top 2 bread
SerVeS 4 (serving size: 12 sandwich)
yogurt make this smoothie super-
1
4 teaspoon ground slices with 4 banana
CalorieS 228; FaT 8.3g (sat 0.8g, creamy, and pineapple gives it a
cinnamon pieces. Place remaining mono 5g, poly 2g); proTeiN 9g; CarB sweeeeet tropical kick.
2 tablespoons almond 2 bread slices over banana, 33g; FiBer 6g; Chol 47mg; iroN
butter sandwiching almond 2mg; SoDiUm 228mg; CalC 69mg 4 teaspoons unsweetened
shredded coconut (optional)
2 cups fresh or frozen
pineapple chunks
1 cup plain low-fat Greek
yogurt
1 cup light coconut milk
1 cup crushed ice or ice cubes
3 tablespoons honey
1. If you would like to garnish
with coconut, toast it rst. Heat
a small skillet over medium
heat. Add coconut akes; cook,
stirring frequently, for 1 to 2
minutes or until golden brown.
2. Place pineapple, yogurt,
coconut milk, ice, and honey in
a blender. Process on high
speed for 60 seconds or until
smooth or desired consistency.
3. Pour into tall glasses.
Garnish each serving with
1 teaspoon toasted shredded
coconut, if desired. Serve
Warm, smoothies immediately.
gooey almond SerVeS 4 (serving size: about 1 cup)
butter ? yum! CalorieS 140; FaT 2.1g (sat 1.6g, mono 0.2g,
poly 0.2g); proTeiN 6g; CarB 27g; FiBer
1g; Chol 3mg; iroN 0mg; SoDiUm 25mg;
CalC 140mg

90 c o o k i n g l i g h t S e p T e m B e r 2 0 1 4 S C a n p h o t o S , S av e r e C i p e S . S e e p a G e 6 .
 KIDS
Our New COOkbOOk
EVEN MORE
HUNGER-SMASHING
OPTIONS

Jammin Oat muffins with cooking spray; set aside. Weigh

Hands-on: 10 min. Total: 46 min. or lightly spoon our into dry
Hi! Its me, Lilly. When I was 6, I went to an measuring cups; level with a knife.
amazing bakery called Mun Street, and I Combine our, oats, brown sugar, bak-
fell in love with a Raspberry Cheesecake ing powder, and salt in a large bowl.
mun! In honor of that life-changing mun, 3. Crack egg into a medium bowl, and
meet the Jammin Oat Mun. beat lightly with a fork. Add milk, oil,
Cooking spray and maple syrup; mix well.
6 ounces unbleached all-purpose our 4. Pour egg mixture into our mixture,
(about 113 cups) and stir until combined (mixture
3
4 cup quick-cooking steel-cut oats should still be lumpy and very wet).
1
3 cup packed brown sugar
Spoon 13 cup batter into each mun
cup. Spoon 1 teaspoon preserves or
2 teaspoons baking powder
1 jam into center of each cup of batter.
8 teaspoon salt
Bake at 400 for 16 minutes or until
1 large egg muns spring back when touched
3
4 cup 1% low-fat milk
lightly in centers. Cool in pan for 5
1
4 cup canola oil minutes. Place muns on a wire rack.
1
4 cup maple syrup Cool 15 minutes before serving.
1
4 cup raspberry preserves or jam sERVEs 12 (serving size: 1 mun)
IN THE DIET & CaLORiEs 243; fat 6g (sat 0.7g, mono 3.4g, poly 1.7g);
1. Preheat oven to 400. PROtEin 4g; CaRB 44g; fiBER 2g; CHOL 16mg; iROn
NUTRITION AISLE 2. Lightly coat a 12-cup mun tin 2mg; sODium 133mg; CaLC 83mg

specialk.com/proteineffect

, TM, 2014 Kellogg NA, Co. 92 c o o k i n g l i g h t s E P t E m B E R 2 0 1 4 S C a n p h o t o S , S av e r e C i p e S . S e e p a g e 6 .

 Special K Protein cereal has10g of protein

and 3g of fiber. It helps you lay the smack

down on hunger so you can stay on track.

AS PART OF A HIGH PROTEIN DIET.

Special K protein products are designed to increase daily intake of protein and ber while managing caloric intake.
Diets high in protein (30% of total daily calories from protein) have been shown to help reduce hunger. , TM, 2014 Kellogg NA, Co.
 september 2014

Its tasty. Its easy. Its built for speed.

>> 10 whole-grain lunch bowls >> the best healthy snacks to buy right now
>> 3 fun dinners for hanging out with friends and family
Photography by Squire Fox // Illustrations by Livy Long

c o o k i n g l i g h t 95
 This uy, gluten-free
grain works beautifully
in pilafs and delicate
salads. To keep the
grains from getting
too mushy, try a ratio
of 1 cup quinoa to 114
cups water. Bring to a
boil, cover, reduce
heat, and simmer 12
to 14 minutes or until
liquid is absorbed and
quinoa is tender. Yield:
about 3 cups cooked
quinoa. Per cooked
cup: 220 calories, 8g
protein, 5g ber.

2
3 5
S c a n P h o T o S , S av e r e c i P e S . S e e P a g e 6 .
 nutty, chewy, robust
wheat berries work
well in stews, stir-fries,
and hearty salads.
cook as you would
pasta, in a large pot of
boiling water. check
for doneness after 30
minutes, but know
they may take as long
as an hour to reach

6
desired tenderness.
Drain when done.
one cup uncooked
yields about 2 cups
cooked. Per cooked
cup: 320 calories, 14g
protein, 12g ber.

8 10

9
7
s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 97

1. Black Bean Quinoa Salad
with chipotle Steak
Hands-on: 28 min. Total: 28 min.
We love the chipotle-rubbed sirloin, but this
salad is a wonderful use for any leftover steak.
5 teaspoons olive oil, divided
1 Hands-on: 20 min. Total: 30 min.
2teaspoon kosher salt, divided
1 Caramelized carrots and fresh, juicy grapes
4teaspoon chipotle chile powder
1
4teaspoon freshly ground black pepper
2 (6-ounce) top sirloin steaks
2 tablespoons fresh orange juice
2 tablespoons red wine vinegar
1 tablespoon adobo sauce from canned
chipotle chiles in adobo sauce
1 greek yogurt
2 teaspoon ground cumin
1 3 tablespoons fresh lemon juice
4 teaspoon honey
1
1 2 cups cooked quinoa
1 cup unsalted black beans,
rinsed and drained
3
4 cup chopped red bell pepper
1
4 cup chopped fresh cilantro
1
4 cup thinly sliced green onions
1 rotisserie chicken breast
1 2 cups baby spinach leaves
1 ounce crumbled feta cheese
(about 14 cup)
1
2 cup ripe peeled avocado, sliced
1. Heat a grill pan over medium-high
heat. Combine 1 teaspoon oil, 14
teaspoon salt, chipotle chile powder,
and black pepper; rub evenly over
steaks. Add steaks to pan; cook 4
minutes on each side or until desired
degree of doneness. Let stand 10
minutes. Cut steaks diagonally across
the grain into thin slices.
2. Combine remaining 4 teaspoons oil,
remaining 14 teaspoon salt, juice, and
next 4 ingredients (through honey) in
a large bowl, stirring with a whisk. Stir
in quinoa, beans, bell pepper, cilantro,
green onions, and spinach; toss to coat.
98 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
Sprinkle with feta. Divide quinoa
mixture evenly among 4 shallow bowls;
top evenly with steak and avocado.
serVes 4 (serving size: about 1 12 cups)
CALOrIes 340; FAt 14.8g (sat 3.5g, mono 7.6g, poly 1.2g);
prOteIN 24g; CArb 27g; FIber 7g; CHOL 51mg;
IrON 4mg; sODIUm 421mg; CALC 103mg
2. RoaSted caRRot, chicken,
and GRape Quinoa Bowl
lend a welcome sweetness to this quinoa.
2 cups (34-inch) diagonally cut carrot
2 teaspoons olive oil
1
2 teaspoon kosher salt, divided
cooking spray
5 tablespoons plain 2% reduced-fat
2 tablespoons water
1 bowl, stirring well with a whisk. Stir in
1 2 tablespoons honey
3 3 tablespoons Parmesan cheese. Add
4 teaspoon ground cumin
1
2 teaspoon freshly ground black pepper
1 12 cups cooked quinoa
1 12 cups shredded skinless, boneless
1 12 cups seedless red grapes, halved
1
2 cup thinly sliced green onions
1
2 cup fresh at-leaf parsley leaves
1
2 cup toasted sliced almonds
4 cups mixed salad greens
1. Preheat oven to 450.
2. Combine carrot, oil, and 14 teaspoon
salt on a jelly-roll pan coated with
cooking spray; toss to coat. Bake at
450 for 15 minutes or until tender.
3. Combine remaining 14 teaspoon salt,
yogurt, and next 5 ingredients (through
pepper) in a large bowl, stirring with a
whisk. Add carrot, quinoa, and next 5
ingredients (through almonds); toss.
Place 1 cup salad greens in each of 4
shallow bowls; top each serving with
about 11 2 cups quinoa mixture.
serVes 4
CALOrIes 371; FAt 12.3g (sat 1.6g, mono 6.2g, poly 2g);
prOteIN 25g; CArb 44g; FIber 7g; CHOL 51mg;
IrON 3mg; sODIUm 502mg; CALC 142mg
3. kale caeSaR Quinoa
Salad with RoaSted chicken
Hands-on: 23 min. Total: 23 min.
We skip the croutons and add toasted walnuts
for a bit of heart-healthy crunch.
2 tablespoons hot water
2 tablespoons canola mayonnaise
1 12 tablespoons olive oil
1 tablespoon fresh lemon juice
f o o D S T Y l i n g : k e l l i e g e r B e r k e l l e Y; P r o P S T Y l i n g : c a r l a g o n z a l e S - h a r T . P r o P S : ( P r e v i o u S Pa g e , n a i r u T Ya i n c i T r o n a n D n a i r u T Ya i n n Ya n z a fa B r i c ) c o u r T e S Y o f e S k aY e l
1
2 teaspoon anchovy paste
1
4 teaspoon freshly ground black pepper
1 garlic clove, grated
1.5 ounces shaved Parmesan cheese,
divided (about 6 tablespoons)
5 cups thinly sliced stemmed
lacinato kale
1 12 cups cooked quinoa
1 12 cups chopped skinless, boneless
rotisserie chicken breast
2 tablespoons chopped toasted walnuts
1. Combine rst 7 ingredients in a
kale, quinoa, and chicken; toss to coat.
Top with remaining 3 tablespoons
Parmesan cheese and walnuts.
serVes 4 (serving size: 1 12 cups)
CALOrIes 344; FAt 16.3g (sat 3.3g, mono 6.9g, poly 3.6g);
prOteIN 27g; CArb 25g; FIber 4g; CHOL 61mg;
IrON 3mg; sODIUm 487mg; CALC 256mg
4. caulifloweR and chickpea
Quinoa with tahini dRizzle
Hands-on: 18 min. Total: 40 min.
Roasting adds an earthy depth of avor to the
veggies, but you can save time by keeping
them rawjust toss right into the quinoa.
2 12 cups chopped cauliower orets
2
3 cup chopped onion
1 (15-ounce) can organic chickpeas,
rinsed, drained, and patted dry
2 tablespoons olive oil, divided
1 12 cups cooked quinoa
1
4 cup chopped fresh at-leaf parsley
1
2 teaspoon kosher salt
1
4 teaspoon freshly ground black pepper
 1
4 cup pine nuts, toasted
2 tablespoons tahini
2 tablespoons water
2 tablespoons plain nonfat
greek yogurt
1 tablespoon fresh lemon juice
2 teaspoons lower-sodium soy sauce
1 garlic clove, minced
1. Preheat oven to 400.
2. Combine rst 3 ingredients on a
jelly-roll pan. Drizzle with 1 table-
spoon oil; toss to coat. Bake at 400
for 20 minutes or until cauliower is
tender, stirring once. Place remaining
1 tablespoon oil, cauliower mixture,
quinoa, and next 4 ingredients
(through nuts) in a large bowl; toss.
3. Combine tahini and remaining
ingredients in a small bowl, stirring
with a whisk. Drizzle tahini mixture
over cauliower mixture.
serVes 4 (serving size: about 1 cup)
CALOrIes 374; FAt 19.8g (sat 2.1g, mono 8.4g, poly 6g);
prOteIN 13g; CArb 40g; FIber 11g; CHOL 0mg;
IrON 3mg; sODIUm 507mg; CALC 87mg
5. aSian StiR-fRy Quinoa Bowl
Hands-on: 28 min. Total: 28 min.
8 ounces extra-rm tofu
2 tablespoons toasted sesame oil,
divided
1 cup (1-inch) slices green onions
1 tablespoon minced fresh ginger
5 ounces thinly sliced shiitake
mushroom caps
5 garlic cloves, thinly sliced
1 red bell pepper, thinly sliced
3 tablespoons lower-sodium
soy sauce, divided
2 tablespoons rice vinegar, divided
1
4 teaspoon kosher salt
2 cups cooked quinoa
2 cups thinly sliced napa cabbage
1
4 cup chopped fresh cilantro
1
2 teaspoon sugar
1. Arrange tofu on several layers of
heavy-duty paper towels. Cover with
additional paper towels; let stand 15
minutes. Cut into 12-inch-thick cubes.
2. Heat a large nonstick skillet over
medium-high heat. Add 1 tablespoon
oil to pan; swirl to coat. Add tofu; saut
4 minutes or until browned. Place tofu
in a bowl. Return pan to medium-high
heat. Add remaining 1 tablespoon oil
to pan. Add onions and next 4 ingre-
dients (through bell pepper); stir-fry
4 minutes or just until tender. Add 2
tablespoons soy sauce, 1 tablespoon
vinegar, and salt; cook 30 seconds.
Add mushroom mixture to tofu.
3. Stir in remaining 1 tablespoon soy
sauce, remaining 1 tablespoon vinegar,
quinoa, cabbage, cilantro, and sugar.
Toss well to combine.
serVes 4 (serving size: 1 14 cups)
CALOrIes 283; FAt 12.5g (sat 1.7g, mono 3.7g, poly 5.1g);
prOteIN 12g; CArb 32g; FIber 5g; CHOL 0mg;
IrON 3mg; sODIUm 540mg; CALC 99mg
6. cheRRy, chicken, and
pecan wheat BeRRy Salad
Hands-on: 28 min. Total: 28 min.
What a fantastic combo! If you cant
nd fresh cherries, add 14 cup boiling
water to 14 cup dried cherries. Let
stand 10 minutes; drain and chop.
3 tablespoons olive oil, divided
2 tablespoons apple cider vinegar
3
4 teaspoon kosher salt
1
2 teaspoon freshly ground black pepper
1
4 teaspoon sugar
1 Place 1 cup spinach in each of 4 bowls;
1 2 cups cooked wheat berries
1 top each serving with 1 cup wheat
4 cup pecan halves and pieces, toasted
6 ounces shredded skinless, boneless
chicken breast
1 CALOrIes 275; FAt 7.1g (sat 3g, mono 1.3g, poly 0.6g);
2 cup chopped onion
1 tablespoon chopped fresh thyme
1 cup fresh cherries, pitted and halved
1 ounce baby arugula leaves
2 ounces goat cheese, crumbled
1. Combine 21 2 tablespoons oil, vinegar,
salt, pepper, and sugar in a large bowl,
stirring well with a whisk. Add wheat
berries, nuts, and chicken; toss.
2. Heat a medium nonstick skillet over
medium heat. Add remaining 11 2
teaspoons oil to pan; swirl to coat. Add
onion and thyme; cook 3 minutes or
until tender. Add to wheat berry
mixture; toss. Stir in cherries and
arugula; toss. Sprinkle with cheese.
serVes 4 (serving size: about 1 14 cups)
CALOrIes 397; FAt 20.1g (sat 4.4g, mono 12g, poly 2.8g);
prOteIN 21g; CArb 37g; FIber 7g; CHOL 44mg;
IrON 1mg; sODIUm 570mg; CALC 49mg
7. Smoked Salmon
wheat BeRRy Salad with
capeR-yoGuRt dReSSinG
Hands-on: 13 min. Total: 13 min.
3 tablespoons water
2 tablespoons capers, drained
2 tablespoons plain 2% greek yogurt
2 tablespoons cider vinegar
1teaspoon Dijon mustard
3
4teaspoon freshly ground black pepper
1
2teaspoon sugar
3 ounces 13-less-fat cream cheese
2 cups cooked wheat berries
1 12cups thinly sliced english cucumber
3
4cup thinly vertically sliced red onion
1
3cup fresh dill
312 ounces cold-smoked salmon,
cut into thin strips, divided
4 cups baby spinach leaves
1. Combine rst 8 ingredients in a
bowl, stirring well with a whisk. Stir in
wheat berries, cucumber, onion, dill,
and 112 ounces salmon; toss to coat.
berry mixture and 12 ounce salmon.
serVes 4
prOteIN 15g; CArb 41g; FIber 7g; CHOL 29mg;
IrON 1mg; sODIUm 581mg; CALC 87mg
s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 99
SEE THE GOODNESS
BEFORE ITS GULPED.

NOW YOU
CAN SEE!
NO ARTIFICIAL
COLORS, FLAVORS
OR PRESERVATIVES

GOOD FOR MOMS. AWESOME FOR KIDS.


8. Cashew ChiCken wheat
Berry salad with Peas
Hands-on: 14 min. Total: 14 min.
The thigh meat lends an especially moist, rich
avor, but you can use any leftover chicken.
4 teaspoons hoisin sauce
1 tablespoon rice vinegar
1 tablespoon lower-sodium soy sauce
1 tablespoon minced garlic
1
2 teaspoon freshly ground black
pepper
1 IRON 0mg; SODIUM 535mg; CALC 10mg
4 teaspoon kosher salt
2 cups cooked wheat berries
1 12 cups chopped cooked chicken thighs
3
4 cup sugar snap peas, halved
diagonally
1
2 cup dry-roasted, unsalted cashews
1
3 cup thinly sliced green onions
1. Combine rst 6 ingredients in a
medium bowl, stirring well with a
whisk. Add wheat berries, chicken,
and peas; toss well to coat. Stir in
cashews and onions.
SERVES 4 (serving size: 1 cup)
CALORIES 376; FAT 13.3g (sat 3g, mono 6.6g, poly 2.6g);
PROTEIN 22g; CARB 46g; FIBER 7g; CHOL 71mg;
IRON 2mg; SODIUM 393mg; CALC 32mg
9. tuna, Olive, and wheat
Berry salad
Hands-on: 9 min. Total: 9 min.
Be sure to seek out a sustainable
type of tuna. We like Wild Planets
sustainable wild albacore tuna in extra-virgin
choice
olive oil; a 5-ounce can, once
drained, gives you the correct amount here.
2 tablespoons chopped fresh parsley
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
2 teaspoons chopped fresh thyme
1
2 teaspoon black pepper
1 CALORIES 306; FAT 16.5g (sat 3.8g, mono 9.2g, poly 2.4g);
4 teaspoon kosher salt
2 12 cups cooked wheat berries
1
2cup thinly vertically sliced red onion
10 pitted Castelvetrano olives, sliced
4 ounces canned or jarred white tuna
packed in oil, drained
1. Combine rst 6 ingredients in a
medium bowl, stirring well with a
whisk. Stir in wheat berries and onion;
toss to coat. Place about 34 cup wheat
berry mixture on each of 4 plates.
Sprinkle with olives; top with tuna.
SERVES 4
CALORIES 348; FAT 12.8g (sat 1.6g, mono 6.4g, poly 1.9g);
PROTEIN 15g; CARB 46g; FIBER 8g; CHOL 9mg;
10. wheat Berry salad with
MelOn and Feta
Hands-on: 22 min. Total: 22 min.
We were blown away by this intriguing mix of
fresh, crunchy, and juicy produce with chewy
wheat berries and creamy cheese.
3 tablespoons extra-virgin olive oil
2 tablespoons white wine vinegar
1
2 teaspoon kosher salt
1
2 teaspoon freshly ground black
pepper
1
2 teaspoon tomato paste
1
1 2 cups cooked wheat berries
1 cup sliced English cucumber
1 cup chopped watermelon
1 cup yellow grape tomatoes, halved
3 tablespoons chopped fresh mint
2 ounces feta cheese, crumbled
(about 12 cup)
2 tablespoons unsalted sunower
seed kernels
1. Combine rst 5 ingredients in a
large bowl, stirring well with a whisk.
Stir in wheat berries; toss to coat. Stir
in cucumber, watermelon, tomato, and
mint; toss to coat. Sprinkle with
cheese and sunower seeds.
SERVES 4 (serving size: about 1 14 cups)
1
Each pouch provides 3/4 cup fruit juice, which
PROTEIN 9g; CARB 31g; FIBER 5g; CHOL 13mg;
is 1 1/2 servings of fruit according to the U.S.
Dietary Guidelines. As part of a well-balanced
IRON 2mg; SODIUM 411mg; CALC 103mg diet, eat a variety of fruits every day and be sure
to make most of your fruits whole fruit.
Recipes by Robin Bashinsky, 2
Consume a variety of beverages every day.
Tiffany Vickers Davis, Sidney Fry, 3
Each pouch provides 1/2 cup fruit and vegetable
juice, which is one combined serving of fruits and
and Adam Hickman vegetables according to the U.S. Dietary Guide-
lines (3/4 from fruit juice and 1/4 from vegetable
juice). Be sure to make most of your fruits and
vegetables whole fruits and vegetables.
S E P T E M B E R 2 0 1 4 C O O K I N G L I G H T 101
 by r
dy H atche
C in

Our 2014 TasTe TesT awards (our fth annual installment, by the way)
are like a love letter to snacks. Theyre an important, fun part of a healthful diet,
keeping eating interesting and helping bridge the gap between meals when youre
on the go. Whether you opt for sweet, salty, crunchy, or creamy, the snack category
is exploding with better options these days. Here, 24 of our favorites across many
categories, each clocking in at less than 200 satisfying calories. >>
s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 103
2014 tAste test AWArDs >>
Clif mojo Dark Chocolate
Cherry Almond trail mix bar
This is a grown-ups granola bar: a substantial,
chocolate- and cherry-rich treat with both
good chew and crunch.
sun Chips
Harvest CheddarFlavored
multi-Grain snacks
If you crave cheddar avor that
smacks of comfort-food familiarity,
this is a chip you can feel good
about. The grains in the chip itself
add a slightly nutty sweetness.
Cedars taboule salad
A sizable low-calorie portion
satises with a high ratio of grains,
bright lemon avor, and surpris-
ingly fresh-tasting parsley that
doesnt turn wimpy in the mix.
104 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
planters NUtrition
Wholesome Nut mix
Angies boom Chicka pop
sea salt popcorn A premium blend of almonds, whole
cashews, and macadamia nuts (it doesnt
Often bagged popcorn is overly chewy,
skimp on the latter, so you dont have to
doused with fake butter, or even stale,
be stingy with your snackmates) that is
but not this one. Its fresh and light with
nicely crisp and not overly salty.
just the right amount of salt.
emerald
Cocoa roast Almonds
A deeply velvety coating of
stonyeld Organic Nonfat strawberry Greek Yogurt chocolaty goodness in each
The strawberry avor is authentic in this surprisingly creamy crunchy bite satises a sweet
(rare for a nonfat Greek yogurt) treat. The low-tang factor makes tooth without maxing out on
it a good protein-packed snack for nonGreek lovers. calories or saturated fat.
f o o d s t y l i n g : k e l l i e g e r b e r k e l l e y; p r o p s t y l i n g : c a r l a g o n z a l e s - h a r t
stacys multigrain pita Chips
A hearty, seeded texture makes this
Justins Chocolate-
chip a sturdy dipper, with the buttery-
Hazelnut butter 80-Calorie packs
rich avor you expect from a pita chip.
Drop one of these in your bag to give your toast You can taste the whole grains (wheat,
or banana a boost. With its combination of rye, barley, oats, and millet).
fresh-roasted hazelnut and dark cocoa avors,
this creamy spread satiates a candy bar craving.
Introducing Club Cornbread Cracker Bites.
Made with real butter and cornmeal for the delicious
cornbread taste you lovenow in the perfect bite-sized snack.
Available in Homestyle Original and Spicy Jalapeo.
2014 tAste test AwArds >>

Amys Orange biscotti

Tastes straight from a (good) bakery with an authentic
orange avor and a hint of bitter edge. Just the right boars Head Hummus
texture to withstand coee dunks. The addition of Testers refused to choose between two
Lundberg Original sea salt brown rice our earns our whole-grain approval. avors in this lineup: Both the Roasted
rice Chips Red Pepper and Roasted Pine Nut
With 18g whole grains in a serving and a were big pleasers, the former for its
lower sodium level than most chips, this bright red-pepper notes, the latter for
toasty, rice-packed snack oers a thick pine-nutty intensity.
texture thats pleasantly crunchy, earthy,
and equally good dipped or naked.

wholly Guacamole
Classic 100-Calorie minis
Well seasoned with chunks of
avocado and a garlic-rich Nibmor
undertone. Guacamole is so extreme dark
easy to overdo, portion-wise, Chocolate with Cacao
and these 100-calorie cups Nibs (80% Cacao)
keep that in check. Built-in portion control
for choc-lovers. This is a
purists dark chocolate
smooth and slightly tannic,
with a pleasant crunch
from the nibs.
purely elizabeth
Cranberry pecan Ancient
Grain Granola Cereal
Quinoa, amaranth, and chia
add a healthy boost to this
fresh, sophisticated mix that
strikes the right salty-savory-
sweet balance. Its dry, loose
texture tastes homemade.

Krave pineapple Orange beef Jerky Nabisco triscuit Original

The portion size (about a third of the
package) is hugely satisfying, with only 80
calories and 8g protein. With a moist and
tender texture, the beef is not overly salty
and just sweet enough to round out the
avor with a citrusy kick.
Nature Valley roasted
Nut Crunch Almond Crunch bar
Crazy-crunchy in a peanut brittle sort of way.
We loved the very simple ingredient prole, the
low sugar count, and the homemade taste.
A classic for a reason: Its a whole-
grain powerhouse with a straight-
forward recipe (just wheat, oil, and
saltseriously) and a nutty, toasty
texture that provides what feels like
innite layers to bite through.

106 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
 love cereal again
seven gluten free Chex avors to fall for
no articial colors or avors no high fructose corn syrup

Wheat Chex is NOT gluten free. 2014 General Mills Find your avor at chex.com/seven

all n a t u ra l
no pre s e r va tive s
han d - s coo pe d
glu t en f ree
ho m e ma de taste
ko s her
on ly 100 ca lo r i es
pe r m i ni cup
Find us in t he p rod u c e s ec tion.
2014 tAste test AWArds >>
snyders of Hanover
Gluten-Free pretzel sticks
Our team preferred these over regular pretzels:
Theyre crunchier, snappier, and not as dense.
A big score for the gluten-free gang.
Nonnis tHINAddictives pistachio
Almond thins
What we imagine would happen if a marzipan-
like biscotti and a nut-riddled cracker got
together. Treat them sweet with a coee
sidecar, or savor them with a spread of goat
cheese or Neufchtel.
Late July Organic restaurant-style
Chia and Quinoa tortilla Chips
Crispy and delicate with 20g whole grains
per serving. Theres deep, toasty avor and
an interesting texture, thanks to the subtle
chia and quinoa crunch.
108 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
Whole Foods 365 Organic
Light string Cheese
The light version actually beat out the
full-fat as a favorite. Nicely salty and
tangy without feeling waxy. Good
stringability and no added sodium like
the competition.
Chobani Flip Vanilla Golden Crunch
Luscious texture with a nice crunchy
contrast (courtesy of pued millet, corn-
akes, pecans, and oats) that you stir in at
your own preferred ratio. The vanilla avor is
pleasantly subtle and not overly sweet.
sunsweet Amazin berry blend
This moist mix of dried plums, cherries,
cranberries, and blueberries is just the right
blend of tangy, tart, and sweet without
veering too far in one direction. We liked
that the fruits stayed separate instead of
meshing into a big clumpy mix.
your
every
day
treat.
Made with nutritious ingredients,
Wholly Guacamole dips are
a tasty treat you can enjoy,
every day!

#whollytreat

eatwholly.com find us:

 ne rs
i . f. di n
t.g.

Even as the deceleration of the weekend

3 casual meals that
let the eaters
pile on their own
fave toppings
taco night P. 112
SWEEt P otat0 night P. 116
chiLi night P. 118
begins, many families nd Friday night
eating just as chaotic as on any weekday:
After all, its a workday, a soccer day, a
get-stu-done day. Friday dinner needs to
be exible, with a menu that will hold up
over a few hours and can be dished out
easily. With that end in mind, weve got you
covered: three nourishing, serve-yourself
supper bars with enough options to
appeal to everyones tastes.
by chEryL SLocum

e a sier!
t
go t a lo
just
SUPPER
BAR SUCCESS
First choose your base dish: tacos, stued potatoes,
or chili. Then decide just how simple you want things
to be: Make one option or both, depending on
tastes and time. Broil sh or grill steak for the taco
lling. The potatoes and chili oer veggie or meat-
lover options, or you can please a split crowd by
making a bit of each. Load the sweet potato with
hearty grains and veggies, or top it with cinnamon-
scented chicken. Serve our chili meat-free, or stir in
cooked ground beef or turkey. Set out some extra
toppings for everyone to pick and choose from, and
youve got a winning Friday night supper bar.
s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 111
 The
Taco
bar
These toppings are
hearty enough to make
tacos a complete meal.
Lemon-Pepper Flank
Lemon-Pepper Steak Tacos
Flank Steak Smoky Tilapia Tacos
Tacos / Cabbage and Mango Slaw
Cabbage and Simmered Pinto Beans
Mango Slaw with Chipotle Sour Cream
Lime wedges
Cilantro leaves
Pickled red onions
Salsa verde
Sliced jalapeo peppers
Shredded lettuce
Chopped fresh tomatoes
 taco oPtion 1

Lemon-pepper
Flank steak tacos
Hands-on: 5 min. Total: 20 min.
This steak is simple to prepare and
ready in a ash. The results are
4. Heat tortillas on grill
avorful and supermoist. Dont be
pan coated with cooking
tempted to save time by skipping
the resting step before slicing spray 20 seconds on each
the juices will run out from the side or until lightly charred.
meat, making it dry. Divide steak among tortillas.
Sprinkle each taco with
1 (1 14-pound) ank steak, about 1 teaspoon cheese.
trimmed
serVes 6 (serving size: 2 tacos)
2 teaspoons grated
CALOrIes 245; FAt 9.4g (sat 2.9g, mono
lemon rind 4g, poly 1g); prOteIN 22g; CArb 20g;
3
4 teaspoon freshly ground FIber 2g; CHOL 56mg; IrON 1mg;
black pepper sODIUm 230mg; CALC 49mg
cooking spray
toPPing oPtion
2 tablespoons fresh
lemon juice Cabbage and
1 tablespoon olive oil mango slaw
1 tablespoon lower-sodium Hands-on: 5 min. Total: 5 min.
soy sauce We made this slaw to top tacos,
3 garlic cloves, minced but the tangy-sweet-hot salad
1
4 teaspoon kosher salt can stand on its own as a side dish.
12 (6-inch) corn tortillas Serve it alongside broiled pork
1 ounce queso fresco, chops or with your favorite jerk
crumbled (about 14 cup) chicken. For extra heat, you can
mix in a whole minced serrano
1. Sprinkle steak with
chile rather than half.
rind and pepper, pressing
to adhere. 3 cups thinly sliced
Food ST yLing: Marian cooPEr cairnS; ProP ST yLing: carL a gonz aLES - harT

Savoy cabbage
2. Heat grill pan over
medium-high heat. Coat 1 cup ripe peeled
julienne-cut mango
pan with cooking spray. Add 1
2 cup vertically sliced
steak to pan; grill 6 minutes
red onion
on each side or until desired
2 tablespoons cider vinegar
degree of doneness. Place
1 tablespoon olive oil
steak on a cutting board; 1
8 teaspoon kosher salt
let stand 5 minutes.
1
3. Combine juice, oil, soy 8 teaspoon freshly ground
black pepper
sauce, and garlic in a small 1
2 serrano chile, seeded
bowl. Cut steak diagonally
and minced
across grain into thin slices.
Drizzle steak with soy sauce 1. Combine all ingredients in
mixture; sprinkle with salt. a medium bowl; toss to coat.
FUSS-FREE FIXINGS
serVes 6 (serving size: 23 cup)
toP The taco toppings hold up well, so slice, shred, and chop
CALOrIes 51; FAt 2.4g (sat 0.4g, mono
1.7g, poly 0.3g); prOteIN 1g; CArb ahead, and store everything covered and refrigerated right
7g; FIber 2g; CHOL 0mg; IrON 0mg; in their serving dishes. aboVE Taco night keeps everything
sODIUm 51mg; CALC 18mg light and easyand that makes for happy moms.

S c a n P h o T o S , S av E r E c i P E S . S E E P a g E 6 . s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 113
 tOppinG OptiOn

simmered pinto
beans with Chipotle
sour Cream
Hands-on: 5 min. Total: 15 min.
Refried beans can be high in fat;
instead serve these pinto beans
simmered with earthy cumin.
Like the slaw, this topping can be
served as a side dish, too.
2 teaspoons olive oil
1
2 cup chopped onion
1
2 cup chopped red bell
pepper
1
2 teaspoon ground cumin

2 garlic cloves, minced

1
2 cup unsalted chicken
stock
1
8 teaspoon kosher salt
1
8 teaspoon freshly ground
black pepper
1 (15-ounce) can unsalted
pinto beans, rinsed and
drained
1 tablespoon lemon juice
2 tablespoons chopped
fresh at-leaf parsley
3
4 cup reduced-fat sour
cream
3 tablespoons low-fat
buttermilk
tACO OptiOn 2 3
teaspoon kosher salt, sheet. Broil 6 minutes or
8 1 12 teaspoons minced
divided until sh akes easily when chipotle chiles, canned
smoky tilapia tacos 2 pounds tilapia llets in adobo sauce
tested with a fork.
Hands-on: 10 min.
1 tablespoon olive oil 3. Combine remaining 1 8 1. Heat a saucepan over
Total: 21 min.
Inexpensive tilapia is 1 tablespoon nely teaspoon salt, cilantro, chiles, medium-high heat. Add oil;
sustainable
choice chopped fresh cilantro and avocado in a bowl;
readily available and swirl to coat. Add onion,
sustainable. Broiling makes this a 2 teaspoons canned lightly mash with a fork. bell pepper, cumin, and
chopped green chiles 4. Heat tortillas on a grill
no-fuss sh dish. The tilapia cooks garlic; saut 2 minutes. Add
fast, so make sure all the other 1 diced peeled avocado pan coated with cooking stock, salt, black pepper, and
components for the taco are ready 12 (6-inch) corn tortillas spray 20 seconds on each beans; simmer 7 minutes.
before you put it under the heat. cooking spray side or until lightly charred. Stir in juice and parsley.
6 lime wedges Divide avocado mixture and 2. Combine remaining
1 teaspoon garlic powder
1. Preheat broiler to high. sh among tortillas. Serve ingredients; serve with beans.
1 teaspoon Spanish smoked with lime wedges.
paprika 2. Combine rst 4 ingredi- serVes 6 (serving size: about 14 cup
1
1
4 teaspoon ground ents and teaspoon salt.
4 serVes 6 (serving size: 2 tacos) beans and 2 tablespoons cream)
CALOrIes 304; FAt 10.8g (sat 1.9g, mono CALOrIes 128; FAt 5.4g (sat 2.6g, mono
coriander Brush llets with oil, and 5.7g, poly 1.9g); prOteIN 33g; CArb 1.1g, poly 0.2g); prOteIN 5g; CArb
1
4 teaspoon freshly ground sprinkle with spice mixture. 22g; FIber 5g; CHOL 76mg; IrON 1mg; 14g; FIber 4g; CHOL 16mg; IrON 1mg;
black pepper Place llets on a baking sODIUm 258mg; CALC 42mg sODIUm 100mg; CALC 99mg

114 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4 S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 .
 Cheddar,
Broccoli, and
Barley Sweet
Potato

The
sTuffed
poTaTo
bar
Try our hearty
barley or chicken
option, or go for
your own custom
creation.
Cheddar, Broccoli,
and Barley Sweet
Potatoes
Sweet Potatoes with
Cinnamon Chicken
and Cashews
Crumbled cooked bacon
Chopped parsley
Chopped chives
Green peas and mint
Marshmallows
Toasted pecans
 perfect roasted sweet potatoes
Hands-on: 10 min. Total: 1 hr. 10 min.
Preheat oven to 400. Pierce 6 (8-ounce) sweet potatoes with a fork. Rub
potatoes with 112 teaspoons olive oil; wrap each in foil. Place potatoes on
a jelly-roll pan; bake at 400 for 1 hour or until tender. Partially split
potatoes in half lengthwise; u the esh with a fork. Sprinkle evenly
with 38 teaspoon kosher salt and 14 teaspoon freshly ground black pepper.
serVes 6 (serving size: 1 potato)
CALOrIes 205; FAt 1.2g (sat 0.2g); sODIUm 245mg

tOPPING OPtION
tOPPING OPtION
Cheddar, broccoli, and
barley sweet potatoes sweet potatoes with
Hands-on: 12 min. Cinnamon Chicken
Total: 1 hr. 10 min. and Cashews
Hands-on: 20 min.
6 roasted Sweet potatoes
Total: 1 hr. 10 min.
(recipe above)
1
3 cup uncooked pearl barley 6 roasted Sweet potatoes
1 12 tablespoons olive oil (recipe above)
1 tablespoon nely 1 tablespoon olive oil
1
chopped garlic 4 cup nely chopped celery
1
4 12 cups coarsely chopped 4 cup dried tart cherries
broccoli orets 1
4 cup golden raisins
(about 1 large head) 3 tablespoons orange juice
sweet potato 1
with Cinnamon 4 cup water 1
4 teaspoon ground cinnamon
Chicken and 1
4 teaspoon kosher salt 1
8 teaspoon ground red
Cashews 1
4 teaspoon crushed pepper
red pepper 1
8 teaspoon kosher salt
2 ounces cheddar cheese, 2 cups shredded skinless,
shredded (about 12 cup) boneless rotisserie
1. Preheat oven to 400. Bake chicken breast
1
potatoes according to recipe 2 cup dry-roasted cashews,

instructions above. unsalted

2. Cook barley according to
package directions, omitting
salt and fat.
3. Heat a large nonstick skillet
over medium-high heat. Add
oil; swirl to coat. Add garlic;
cook 30 seconds, stirring
constantly. Add broccoli and
1
4 cup water to pan. Cover and
cook 4 minutes or until
crisp-tender. Stir in cooked
barley, salt, and pepper;
uncover and cook 1 minute.
Stir in cheese. Top potatoes
with barley-broccoli mixture.
serVes 6 (serving size: 12 cup
topping and 1 potato)
CALOrIes 409; FAt 17.1g (sat 4g, mono 10.8g,
poly 1.7g); prOteIN 9g; CArb 58g; FIber
10g; CHOL 10mg; IrON 2mg; sODIUm
399mg; CALC 168mg
1
4 cup thinly sliced green
onions
1. Preheat oven to 400. Bake
potatoes according to recipe
instructions above.
2. Heat a large nonstick skillet
over medium heat. Add oil;
swirl to coat. Add celery; cook
2 minutes, stirring frequently.
Add cherries and next 5
ingredients (through salt);
cook 1 minute. Stir in chicken
and cashews; cook 2 minutes.
Sprinkle with onions. Top
potatoes with chicken mixture.
serVes 6 (serving size: about 13 cup
topping and 1 potato)
CALOrIes 412; FAt 10.6g (sat 2g, mono 6.3g,
poly 1.5g); prOteIN 20g; CArb 61g; FIber
8g; CHOL 44mg; IrON 3mg; sODIUm
462mg; CALC 97mg

S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 . s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 117
 Five-Bean
Chili / Cheesy
Corn Bread
Croutons

the
chili
bar
For meat lovers,
you can add
ground beef to our
vegetarian chili.
Five-Bean Chili
Cheesy Corn Bread
Croutons
Toasted Corn and
Tomato Chili Topping
Sour cream
Crushed corn chips
Chopped white onion
Diced avocado
Shredded cheddar
Radishes
Goat cheese
Five-bean Chili
Hands-on: 30 min.
Total: 1 hr. 15 min.
Here is a make-ahead chili that
both meat lovers and vegetarians
will love: It packs in all the classic
avors you want and is loaded
with beans that give the dish a
rich, almost meaty character.
Serving this chili the next day lets
avors meldif the beans soak up
a lot of liquid overnight, you can
add more vegetable broth or even
water to thin out the stew.
1 tablespoon canola oil REPEAT AS NEEDED
2 cups prechopped onion The Friday night supper bar is bound to be a hit and is perfect to
1 cup chopped carrot plan on serving ofteneven when its just movie night at home
2 tablespoons unsalted with friends. choices galore make it a crowd-pleaser.
tomato paste
2 tablespoons minced
fresh garlic toPPing oPtion 1. Preheat oven to 400.
1 12 teaspoons dried oregano 1 (15.5-ounce) can unsalted 2. Combine rst 5 ingredi-
Cheesy Corn ents in a medium bowl,
1 12 chickpeas (garbanzo
teaspoons chili powder
beans), rinsed and drained bread Croutons stirring with a whisk. Stir in
1 teaspoon kosher salt Hands-on: 17 min.
1 1 (15.8-ounce) can unsalted remaining ingredients except
2 teaspoon Spanish great northern beans, Total: 1 hr. 15 min.
smoked paprika
cooking spray. Spread batter
rinsed and drained These toasted corn bread cubes
in an 8-inch square metal
4 cups stemmed and 1 (16-ounce) can unsalted are crispy and hearty enough
torn kale baking pan coated with
pinto beans, rinsed and to top a bowl of chili without
cooking spray. Bake at 400
3 cups organic vegetable drained falling apart into crumbs.
broth for 20 minutes or until a
1. Heat a large Dutch oven
1 cup ne cornmeal
2 red bell peppers, chopped wooden pick inserted in
over medium heat. Add oil; 1.5 ounces all-purpose our center comes out clean.
1 jalapeo pepper, (about 13 cup)
seeded and chopped swirl to coat. Add onion and Cool in pan on a wire rack
carrot; saut 10 minutes or 1 teaspoon baking
1 (14.5-ounce) can 10 minutes. Invert onto
powder
unsalted diced tomatoes, until tender. Stir in tomato 1 rack, and cool completely.
2 teaspoon salt
undrained paste and next 5 ingredients 1
Leave oven on.
2 teaspoon baking soda
1 (15-ounce) can unsalted (through paprika); cook 2 1
3. Cut corn bread into 36
2 cup low-fat buttermilk
black beans, rinsed minutes, stirring constantly. (11 3-inch) cubes. Spread in
and drained Add kale and remaining 2 tablespoons butter, an even layer on a baking
1 (15-ounce) can unsalted melted and cooled
ingredients. Cover and sheet; bake 10 minutes or
kidney beans, rinsed and simmer 45 minutes. 2 ounces sharp cheddar until bread is toasted.
drained cheese, shredded
serVes 8 (serving size: about 1 12 cups) (about 12 cup) serVes 12 (serving size: 3 croutons)
CALOrIes 221; FAt 2.8g (sat 0.2g, mono CALOrIes 107; FAt 4.2g (sat 2.4g, mono
1.2g, poly 0.7g); prOteIN 11g; CArb
1 large egg, lightly 1.2g, poly 0.3g); prOteIN 3g; CArb
39g; FIber 12g; CHOL 0mg; IrON 3mg;
beaten 14g; FIber 1g; CHOL 26mg; IrON 1mg;
sODIUm 520mg; CALC 153mg cooking spray sODIUm 237mg; CALC 72mg

S c a n P h o T o S , S av E r E c i P E S . S E E P a g E 6 . s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 119
 SIMPLIFY IT
if you dont have time to toast the
corn, thats ne. its a great chili
topping either way.

tOPPING OPtION

toasted Corn and

tomato Chili topping
Hands-on: 15 min. Total: 25 min.
Toasting the corn kernels brings
the sugars forward and adds a
sweet caramel-y element to this
salsa. For a shortcut, you can
thaw frozen re-roasted corn
kernels instead.
1 12 cups fresh corn kernels
cooking spray
1
3 cup nely chopped onion

2 tablespoons chopped
fresh cilantro
1 tablespoon chopped
pickled jalapeo
1 tablespoon pickled
jalapeo juice
1
4 teaspoon kosher salt

2 medium tomatoes,
seeded and diced
1. Preheat oven to 400.
2. Arrange corn in a single
layer on a baking sheet
coated with cooking spray.
Bake at 400 for 10 minutes
HELP YOURSELF
or until corn is golden and
Keep toppings like sour lightly toasted. Combine
cream and cheese chilled corn and remaining ingredi-
until diners arrive to prevent
ents in a medium bowl,
spoiling or melting. its also a
good idea to let everyone
tossing to combine.
slice the avocado and radish serVes 6 (serving size: 13 cup)
CALOrIes 43; FAt 0.7g (sat 0.1g, mono
as needed to keep the
0.2g, poly 0.2g); prOteIN 2g; CArb
avocado from turning brown
9g; FIber 1g; CHOL 0mg; IrON 0mg;
and the radish from drying sODIUm 139mg; CALC 7mg
out. crumble chips right
onto the chili to avoid waste.

120 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4 S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 .
 The fast lane
from How do you get there? Ask for Alaska. If youre passionate about
what you cook, satisfy your wildest desire with the enticing taste of succulent,
to and sustainable seafood harvested from the purest Alaskan waters.

For this Korean Soybean Cured Wild Alaska Salmon recipe and
more tempting seafood ideas go to wildalaskaseafood.com
2 014 Alaska Seafood Marketing Institute
 fresh

en
e sT KiTch
cL T weLL
e c i p es by in bag
R y by i a
gR aph
Deep-Dish phoTo
Mushroom and
Onion Pizza
Recipe p. 134 scan photos
& save recipes
with your phone!
See page 6
 Carne Asada
Pizza
Recipe p. 132

Five of these pizzas use refrigerated fresh dough

from the supermarket for easy weeknight prep!
s e P t e m b e r 2 0 1 4 c o o k i n g l i g h t 127
 weet balsamic drizzle make
ngy-s s fres
h to
Ta ma
toe
ss
in

g.

Caprese
pizza
Recipe p. 131

128 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
 Ratatouille
Pizza
Recipe p. 134

In classic ratatouille style,

the veggies cook separately
to give each the perfect
crisp-tender texture.
f o o d s t y l i n g : k e l l i e g e r b e r k e l l e y; p r o p s t y l i n g : c l a i r e s p o l l e n

s c a n p h o t o s , s av e r e c i p e s . s e e p a g e 6 .
 Grilled individual
Hawaiian Pizzas
Hands-on: 22 min. Total: 35 min.
Heres a supersimple grilled pizza your kids will
love. Dont feel like grilling? No problem: Bake
them. Cook the dough on a hot pizza stone at
500 for 4 minutes, add toppings, and bake
an additional 8 minutes or until done.
12 ounces refrigerated fresh pizza dough
1 tablespoon honey
1 teaspoon water
3 (12-inch-thick) fresh pineapple slices
1 (4-ounce) slice 33%-less-sodium ham
(about 14 inch thick)
Cooking spray
2
3 cup lower-sodium marinara sauce

4 ounces fresh mozzarella cheese, torn

into small pieces
1
2 teaspoon freshly ground black pepper

1. Remove dough from refrigerator.

Let stand at room temperature,
covered, for 30 minutes.
2. Preheat grill to high heat.
3. Combine honey and 1 teaspoon
water in a medium bowl. Add pine-
apple and ham; toss to coat. Add
pineapple and ham to grill rack coated
with cooking spray; grill 3 minutes on
each side or until well marked. Remove
from grill; cut into 1-inch pieces.
4. Divide dough into 4 portions. Roll
each portion into a 7-inch circle on a
These mini pies lightly oured surface. Lightly coat
dough with cooking spray. Place dough
are a cinch to ip on grill rack; grill 2 minutes on each
side or until lightly browned.
on and o the 5. Reduce grill temperature to medium.
6. Spread marinara evenly over pizzas,
grill, giving the leaving a 12-inch border. Arrange
ame-kissed pineapple and ham over pizzas;
sprinkle with cheese. Place pizzas on
crust delectably grill rack; grill pizzas 3 minutes or until
cheese melts. Sprinkle with pepper.
toasty avor. SERVES 4 (serving size: 1 pizza)
CALORIES 401; FAT 10.9g (sat 4.8g, mono 2.1g, poly 0.7g);
PROTEIN 19g; CARB 54g; FIBER 7g; CHOL 40mg;
IRON 2mg; SODIUM 690mg; CALC 17mg
CaPreSe Pizza
Hands-on: 20 min. Total: 45 min.
12 ounces refrigerated fresh pizza dough
1 12 cups grape tomatoes, halved
2 tablespoons olive oil, divided
3 tablespoons balsamic vinegar
1 tablespoon cornmeal
3 garlic cloves, minced
3.25 ounces fresh mozzarella cheese,
thinly sliced
cooking spray
1
2 teaspoon kosher salt
1
4 teaspoon freshly ground black pepper
1
4 cup very thinly sliced fresh basil leaves

1. Remove dough from refrigerator.

Let stand at room temperature, BBQ Pizza with Slaw
covered, for 30 minutes. Hands-on: 19 min. Total: 40 min.
2. Preheat broiler to high.
The sweet, tangy, spicy barbecue topping
comes together in a snap with the help of
3. Combine tomatoes and 1 tablespoon
supermarket rotisserie chicken.
oil on a parchment-lined baking sheet;
toss to coat tomatoes. Broil 10 minutes 12 ounces refrigerated fresh
pizza dough
or until tomatoes begin to brown. 1
4. Bring vinegar to a simmer in a
3 cup unsalted ketchup
1
saucepan over medium heat; simmer 4 cup lower-sodium marinara sauce
10 minutes or until reduced by half. 3 tablespoons water
5. Place a pizza stone or heavy baking 1 tablespoon honey mustard
sheet in oven. Preheat oven to 500 1 teaspoon ground ancho
(keep pizza stone or baking sheet in chile pepper
oven as it preheats). 1 teaspoon lower-sodium
6. Roll dough into a 14-inch circle on Worcestershire sauce
3 with a fork. Carefully remove pizza
a lightly oured surface; pierce dough 4 teaspoon smoked paprika
1. Remove dough from refrigerator.
Let stand at room temperature,
covered, for 30 minutes.
2. Place a pizza stone or heavy baking
sheet in oven. Preheat oven to 500
(keep pizza stone or baking sheet in
oven as it preheats).
3. Combine ketchup and next 8
ingredients (through onion powder) in
a small saucepan; bring to a simmer.
Reduce heat; cook 6 minutes. Combine
2 tablespoons ketchup mixture and
chicken in a small bowl; toss to coat.
4. Roll dough into a 14-inch circle on
a lightly oured surface; pierce liberally

liberally with a fork. Remove pizza

3
4 teaspoon garlic powder stone from oven. Sprinkle cornmeal
stone from oven. Sprinkle cornmeal 1
2 teaspoon onion powder over stone; place dough on stone.
over pizza stone. Place dough on pizza 3 ounces shredded skinless, Spread remaining sauce over crust,
stone; bake at 500 for 5 minutes. boneless rotisserie chicken breast leaving a 12-inch border. Arrange
7. Remove stone from oven. Combine 2 teaspoons cornmeal chicken mixture over dough. Sprinkle
remaining oil and garlic; brush evenly 3 ounces reduced-fat sharp cheddar with cheese. Bake at 500 for 9 minutes
over crust, leaving a 1-inch border. Top cheese, grated (about 34 cup) or until crust and cheese are browned.
with tomatoes and cheese. Spray 2 teaspoons cider vinegar 5. Combine vinegar, oil, and sugar in a
border of crust with cooking spray. 2 teaspoons extra-virgin olive oil medium bowl, stirring with a whisk.
Bake 12 minutes or until cheese melts Dash of sugar
Stir in cabbage, onion, and carrot;
and crust browns. Sprinkle with salt 1 toss to coat. Top pizza with cabbage
4 cup thinly sliced green cabbage
and pepper. Drizzle with vinegar; 1 mixture, parsley, and red pepper. Cut
4 cup thinly sliced red onion
sprinkle with basil. Cut into 8 wedges. into 8 wedges.
3 tablespoons grated carrot
serVes 4 (serving size: 2 wedges) serVes 4 (serving size: 2 wedges)
CALOrIes 385; FAt 15.2g (sat 5.1g, mono 7.3g, poly 1.5g);
2 tablespoons chopped fresh CALOrIes 399; FAt 9.7g (sat 3.6g, mono 3g, poly 0.8g);
prOteIN 12g; CArb 47g; FIber 7g; CHOL 17mg;
at-leaf parsley prOteIN 20g; CArb 55g; FIber 7g; CHOL 34mg;
1
IrON 1mg; sODIUm 676mg; CALC 22mg 2 teaspoon crushed red pepper IrON 2mg; sODIUm 702mg; CALC 170mg

S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 . s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 131
pizza Recipes
Carne asada Pizza
Hands-on: 40 min. Total: 1 hr. 15 min.
Look for queso fresco in Mexican markets or
at your local cheesemongers. This beefy pie
delivers all the zingy avors of a street taco:
tangy lime, pungent onion, fragrant cilantro,
and smoky, spicy chiles. The three-cheese
blend oers extra meltiness.
12 ounces refrigerated fresh pizza dough
2 small poblano peppers
8 ounces ank steak, trimmed
1
2 teaspoon ground cumin
1
2 teaspoon chipotle chile powder
1
8 teaspoon salt
Cooking spray
1 small red onion, cut into
1
2-inch-thick rings
1
2 cup lower-sodium marinara sauce
1 tablespoon adobo sauce from 1 can
chipotle chiles in adobo sauce
1 tablespoon cornmeal
1 ounce part-skim mozzarella cheese,
shredded (about 14 cup)
1 ounce cheddar cheese, shredded
(about 14 cup)
1 ounce queso fresco, crumbled
(about 14 cup)
1 cup chopped seeded tomato
2 tablespoons fresh lime juice
2 tablespoons minced red onion
Cilantro sprigs (optional)
1. Remove dough from refrigerator.
Let stand at room temperature,
covered, for 30 minutes.
2. Preheat broiler to high.
3. Arrange poblanos on a foil-lined
baking sheet. Broil 8 minutes or until
132 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
charred on all sides, turning occasion- Pizza crust
ally. Wrap peppers in foil; close tightly.
Let stand 15 minutes. Peel and seed PerfecTion
peppers; discard skin, membrane, and
seeds. Cut into 14 -inch-thick strips.
4. Place a pizza stone or heavy baking
sheet in oven. Preheat oven to 500
(keep pizza stone or baking sheet in
oven as it preheats).
5. Sprinkle steak with cumin, chipotle
powder, and salt. Heat a grill pan over
high heat. Coat pan with cooking
spray. Add steak to pan; cook 4
minutes on each side or until well
marked. Let stand 10 minutes. Tinly
slice steak across the grain. 1. Rest refrigerated fresh
6. Add onion rings to pan; grill 4 dough at room temp for 30
minutes on each side or until well minutes so its easier to roll.
marked. Place in a bowl; cover with
plastic wrap. Combine marinara and
adobo sauce.
7. Roll dough into a 15 x 9inch
rectangle on a lightly oured surface.
Pierce dough liberally with a fork.
Sprinkle cornmeal on pizza stone.
Place dough on hot stone; bake at 500
for 5 minutes. Remove stone from
oven. Spread sauce mixture over dough,
leaving a 12-inch border; top evenly
with mozzarella and cheddar. Arrange
poblano and onion slices over pizza;
top with steak. Sprinkle with queso 2. Pierce the rolled dough all
over with a fork to prevent it
fresco. Return stone to oven; bake from bubbling and pung.
pizza 9 minutes or until crust is done.
8. Combine tomato, juice, and
minced red onion; sprinkle tomato
mixture over pizza. Top with cilantro
sprigs, if desired.
serVes 4 (serving size: 2 slices)
CaLOries 419; Fat 10.2g (sat 4.8g, mono 3.7g, poly 1g);
prOteiN 26g; Carb 54g; Fiber 9g; CHOL 49mg;
irON 3mg; sODiUm 685mg; CaLC 153mg
TableT
exclusive
5 More
Fantastic Pizzas 3. Prebaking the crust helps
keep it from getting soggy
once you add the toppings.
pIzzA Recipes
Ratatouille Pizza
Hands-on: 30 min. Total: 45 min.
12 ounces refrigerated fresh pizza
dough
1 red bell pepper
1 tablespoon olive oil
2 cups (12-inch) cubed eggplant
1 500 for 5 minutes. Remove from oven.
4 teaspoon kosher salt
6 garlic cloves, thinly sliced
1 cup thinly sliced zucchini rounds
1 cup thinly sliced yellow squash rounds
1 tablespoon chopped fresh oregano
1
2 cup lower-sodium marinara sauce
2 tablespoons balsamic vinegar
1 tablespoon cornmeal
3 ounces fresh mozzarella cheese,
torn into small pieces
3
4 cup very thinly sliced red onion rings
1
2 ounce parmesan cheese, grated
(about 14 cup)
1
3 cup torn fresh basil leaves
1
2 teaspoon crushed red pepper
1. Remove dough from refrigerator.
Let stand at room temperature,
covered, for 30 minutes.
2. Preheat broiler to high.
3. Cut bell pepper in half lengthwise;
discard seeds and membranes. Place
pepper halves, skin sides up, on a
foil-lined baking sheet; atten with
hand. Broil 12 minutes or until
blackened. Wrap pepper in foil;
close tightly. Let stand 10 minutes.
Peel and cut into 14 -inch-thick strips.
4. Place a pizza stone or heavy baking
sheet in oven. Heat oven to 500 (keep
stone or sheet in oven as it preheats).
5. Heat a large nonstick skillet over
medium-high heat. Add 1 tablespoon
oil; swirl to coat. Add eggplant; saut
3 minutes. Add 14 teaspoon salt and
garlic; saut 2 minutes. Remove
eggplant mixture from pan; set aside.
Add zucchini, squash, and oregano to
134 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
1 ounce parmesan cheese, grated
(about 14 cup)
5 ounces part-skim mozzarella cheese,
shredded (about 1 14 cups)
1. Dissolve yeast and sugar in 34 cup
warm water in the bowl of a stand
mixer; let stand 5 minutes. Add 3
tablespoons oil. Weigh or lightly spoon
7.9 ounces (about 134 cups) all-purpose
our into dry measuring cups; level
pan; saut 3 minutes. Remove zucchini with a knife. Add 7.9 ounces our,
mixture from pan; set aside. semolina, and 38 teaspoon salt to yeast
6. Combine marinara and vinegar. mixture; mix at medium-low speed
7. Roll dough into a 14-inch circle. with a dough hook until smooth (about
Pierce liberally with a fork. Remove 4 minutes). Turn dough out onto a
stone from oven. Sprinkle cornmeal on lightly oured surface. Knead until
stone. Place dough on stone; bake at smooth and elastic (about 5 minutes),
gradually adding remaining 14 cup
Spread marinara mixture over dough, all-purpose our. Place dough in a
large bowl coated with cooking spray,
leaving a 12-inch border; top with
turning to coat top. Cover and let rise
half of mozzarella. Arrange zucchini
mixture over cheese. Top with remain- in a warm place (85), free from drafts,
ing mozzarella, eggplant mixture, 11 2 hours or until doubled in size.
peppers, and onion rings. Sprinkle 2. Heat a large skillet over medium-
with Parmesan. Bake 10 minutes or high heat. Add 1 tablespoon oil; swirl
until crust is done. Top with basil and to coat. Add onion; cook 3 minutes or
crushed red pepper. Cut into 8 wedges. just until tender. Stir in garlic; cook 30
serVes 4 (serving size: 2 wedges)
seconds, stirring constantly. Add
CALOrIes 392; FAt 11.6g (sat 4.9g, mono 4.6g, poly 1.2g); oregano, 18 teaspoon salt, pepper, and
prOteIN 15g; CArb 55g; FIber 10g; CHOL 20mg; mushrooms. Cook 6 minutes or until
IrON 3mg; sODIUm 585mg; CALC 102mg
mushrooms release their moisture.
DeeP-Dish MushRooM 3. Combine remaining 1 8 teaspoon salt,
anD onion Pizza marinara, and bay leaf in a saucepan.
Hands-on: 35 min. Bring to a boil; reduce heat, and
Total: 2 hr. 30 min. simmer 5 minutes. Discard bay leaf.
1 14teaspoons dry yeast 4. Preheat oven to 425. Place oven
1
teaspoon sugar rack in bottom third of oven.
2
3 5. Coat bottom and sides of a 10-inch
4cup warm water (110)
springform pan with 1 tablespoon oil.
3 tablespoons olive oil
Punch dough down; turn dough out
9 ounces all-purpose our, divided onto a lightly oured surface. Gently
(about 2 cups)
1 press dough into a 13-inch circle.
4 cup semolina our
Carefully lift dough and place in
3
8 teaspoon salt
prepared pan. Press dough into bottom
cooking spray and halfway up sides of pan. Sprinkle
1 tablespoon olive oil Parmesan evenly over dough. Top with
1
1 2 cups thinly vertically sliced onion mushroom mixture. Spread marinara
1 tablespoon minced garlic mixture over mushroom mixture.
1
2 teaspoon dried oregano Sprinkle with mozzarella. Bake at 425
1
4 teaspoon salt, divided for 28 minutes or until crust and
1
4 teaspoon freshly ground black pepper cheese are browned. Let stand 5
1 (8-ounce) package sliced mushrooms minutes. Cut into 6 wedges.
3
4 cup lower-sodium marinara sauce serVes 6 (serving size: 1 wedge)
CALOrIes 410; FAt 18g (sat 4.9g, mono 9.8g, poly 1.6g);
1 bay leaf prOteIN 15g; CArb 47g; FIber 3g; CHOL 19mg; IrON
1 tablespoon olive oil 3mg; sODIUm 663mg; CALC 266mg
S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 .
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 fRESH Secrets, Tips, and Recipes from Americas Healthy-Cooking Experts
RigHT
now
Great
Grapes
Falls red fruits oer
the sweetest rewards.

t
by Ch e ry l s lo Cu m

hough you can get

grapes year-round,
now is peak season
p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : k e l l i e g e r b e r k e l l e y; p r o p s t y l i n g : l i n d s e y l o w e r

for late summers

red seedless variet-
ies. Flames are round and mildly
sweet; oval-shaped Crimsons are
juicy and crisp; Scarlet Royals
elongated berries have thick
skin; and tightly clustered Rubys
have a mild avor. Youll taste
the dierence this time of year,
when these fruits are at their
sweetest. Frozen, they make an
addictive snack; fresh, they
complement most cheeses, from
pungent blue to mild Brie. We
roast them to bring out deep,
rich, grapy avor, then toss with
earthy kale and salty Manchego
cheese in a memorable salad.

turn
the
page
for recipe

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 137
 test kitchen
preserve
confidential
Roasting extends the life of
older grapes. Keep the cooked Freeze hardy herbs
like rosemary in olive
fruit in the fridge up to 4 days. oil in ice trays: saves
herbs, infuses oil.

ChiCken and
roasted Grape salad
Hands-on: 15 min. Total: 1 hr. 40 min.
Roasting mellows the tartness, deepens the
avor, and intensies the sweetness of fresh
grapes. The result? A midpoint between a
raisin and a juicy fresh grape.
3 cups seedless red grapes
cooking spray
3 tablespoons extra-virgin olive oil
2 teaspoons nely chopped rosemary
6 cups cut prewashed kale, stemmed
2 tablespoons white wine vinegar
1
4 teaspoon coarse sea salt

4 cups shredded skinless, boneless

rotisserie chicken breast
2 teaspoons fresh lemon juice
4 green onions, thinly sliced
2 celery stalks, thinly diagonally sliced
2 ounces Manchego cheese, shaved
1. Preheat oven to 325.
2. Arrange grapes in a single layer on a
wire rack set in a jelly-roll pan coated
with cooking spray. Bake at 325 for
1 hour and 15 minutes or until slightly
shriveled. Cool on wire rack.
3. While grapes bake, combine oil and
rosemary in a small microwave-safe
dish; microwave at HIGH 40 seconds.
Remove from microwave, and let stand
20 minutes. Strain through a sieve into
a bowl; discard solids.
4. Place kale in a large bowl; massage
kale with hands until tender and dark
green. Add strained oil, vinegar, and
salt; toss to coat. Add roasted grapes,
chicken, lemon juice, green onions, and
celery; toss. Top with cheese.
serVes 6 (serving size: about 1 14 cups)
Calories 342; Fat 14.3g (sat 4.3g, mono 6.4g, poly 1.5g);
protein 34g; Carb 22g; Fiber 3g; Chol 98mg;
iron 2mg; sodiUm 541mg; CalC 255mg

138 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4 S c a n p h o t o S , S av e r e c i p e S . S e e p a g e 6 .
A DV E R T I S E M E N T

ks a bunch!
Than
FoodCorps is proud to work with our
Corporate Council to connect kids to
real food and help them grow up healthy.

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 test kitchen
confidential
Creamy, Light Fettuccine Alfredo
Cut the heavy cream and save a days worth of
sat fat with this cheesy, veggie-packed pasta.

Fettuccine AlFredo
with AspArAgus
Hands-on: 23 min. Total: 23 min.

leftovers?
to regain the creaminess,
The splash of vodka works as a avor enhancer,
adding a little jolt to the creamy sauce.

warm 14 cup fat-free milk in

8 ounces uncooked fettuccine
a saucepan; add leftover 1 teaspoon olive oil
pasta. reheat gently; 1 pound fresh asparagus spears,
stir occasionally. trimmed and cut into 2-inch pieces
3
4 teaspoon kosher salt, divided
1
2 teaspoon black pepper, divided

1 teaspoon grated lemon rind

2 teaspoons fresh lemon juice
1 tablespoon butter
1 tablespoon vodka or water
4 garlic cloves, minced
2 ounces 13-less-fat cream cheese
1
4 cup fat-free milk

1.5 ounces vegetarian parmesan cheese,

grated (about 6 tablespoons)
1 tablespoon chopped fresh chives

p h o t o g r a p h y: c o l i n c l a r k ; f o o d s t y l i n g : k e l l i e g e r b e r k e l l e y; p r o p s t y l i n g : l i n d s e y l o w e r
1. Cook pasta according to package
directions. Drain in a colander over a
bowl. Reserve 14 cup pasta water.
2. Heat a large skillet over medium-
high heat. Add oil to pan; swirl to coat.
Add asparagus, 14 teaspoon salt, and
1
4 teaspoon pepper; saut 6 minutes or
until crisp-tender. Remove from heat.
Add rind and juice; toss. Keep warm.
3. Melt butter in a medium saucepan
over medium heat. Add vodka and
garlic; cook 1 minute. Add cream
cheese, stirring until smooth. Stir in
milk, Parmesan cheese, remaining
1 1
2 teaspoon salt, and remaining 4
teaspoon pepper. Stir in reserved pasta
water, pasta, and asparagus; toss to coat
noodles. Sprinkle with chives.
serVes 4 (serving size: about 2 cups)
cAlories 365; FAt 11.2g (sat 5.9g, mono 3.3g, poly 0.6g);
protein 16g; cArb 50g; Fiber 4g; chol 28mg;
iron 4mg; sodium 609mg; cAlc 212mg
recipe by tiany Vickers davis

140 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4 s c a n p h o t o s , s av e r e c i p e s . s e e p a g e 6 .
 A DV ERT I S EM EN T

NO TIME TO COOK HEALTHY?

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Cooking Light is a food and recipes magazine focused on living a healthy lifestyle. These products are developed under license from Cooking Light magazine; Cooking Light is not intended as a nutritional claim.
Cooking Light is a trademark of Time Inc. Lifestyle Group. All referenced trademarks are the properties of their respective owners. 2014 Time Inc.
 test kitchen
confidential
Feed 4 for Less Than $10
Go big, go bold: Turn up the avor with
vibrant accents of citrus, chiles, and herbs.

$ 2.45
per
serVING

p h o t o g r a p h y: r ya n d a u s c h ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : l i n d s e y l o w e r
Vietnamese barbecue Pork 6 ounces uncooked rice vermicelli broiler pan coated with cooking spray.
and noodle salad 1tablespoon fresh lime juice Cook 25 minutes or until a ther-
Hands-on: 20 min. 2 cups sliced romaine lettuce mometer inserted in thickest portion
Total: 1 hr. 35 min. registers 140. Let pork stand 10
1cup thinly sliced cucumber
Sambal oelek is a condiment youll 1 minutes; thinly slice.
2cup julienne-cut carrot
be happy to have on hand. Made by 4. Cook noodles according to the
grinding together chiles, vinegar or lime, a 2 tablespoons chopped dry-roasted,
unsalted peanuts package directions; drain and toss with
touch of sugar, and salt, its great in marinades
4 lime wedges remaining 2 teaspoons sesame oil and
and salad dressings, or it can add heat and
lime juice. Divide noodles evenly
complexity to a fruity mango salsa. 1. Combine 1 tablespoon sesame oil among 4 bowls, and top each serving
5 teaspoons dark sesame oil, and next 5 ingredients (through
divided with 12 cup lettuce, 14 cup cucumber,
shallot) in a mini food processor; and 2 tablespoons carrot. Drizzle each
2 tablespoons lower-sodium process until smooth. Place pork in a
soy sauce serving with 1 tablespoon reserved
1
large zip-top plastic bag. Set aside marinade. Divide pork slices evenly
1 2 tablespoons sambal oelek 1
4 cup marinade; add remaining
(ground fresh chile paste) among bowls; top each serving with
marinade to bag, and seal. Marinate 11 2 teaspoons chopped peanuts and
1 tablespoon brown sugar pork in refrigerator 1 hour, turning
6 garlic cloves, chopped 1 lime wedge.
after 30 minutes.
serVes 4 (serving size: 1 salad)
1 large shallot, chopped 2. Preheat oven to 450. calories 373; Fat 10.1g (sat 1.8g, mono 4.1g, poly 3.5g);
1 (12-ounce) pork tenderloin 3. Remove pork from bag; discard Protein 21g; carb 51g; Fiber 2g; cHol 55mg;
cooking spray remaining marinade. Place pork on a iron 3mg; sodium 455mg; calc 53mg

142 c o o k i n g l i g h t s e P t e m b e r 2 0 1 4 s c a n p h o t o s , s av e r e c i p e s . s e e p a g e 6 .
What's Your Recipe?

1 beam of sunlight

4 scratches on the head

1 long purr

Let sit

Makes a lifelong friend.

Serve over and over.

Real Meat. All Natural.

The Right Ingredients. Nature's Recipe.

Natures Recipe, LLC. All Rights Reserved.

 test kitchen
mellow
confidential
This fresh herb chutney is the
perfect quick condiment for tame quinoas bitter
edge by replacing
meattry with beef or lamb. 25% of the water
with white wine.

Grilled cHicken tHiGHs witH

cilantro-mint cHutney
Hands-on: 31 min. Total: 2 hr. 41 min.
Serve this moist chicken dish over brown rice.
For a refreshing side, sprinkle beefsteak
tomato and cucumber slices with black pepper,
and then drizzle with olive oil and lemon juice.
3 tablespoons grated fresh onion
1
2 teaspoon ground red pepper
10 garlic cloves, minced
2 12 tablespoons canola oil, divided
2 teaspoons ground cumin, divided
4 (6-ounce) bone-in chicken thighs
1
2 teaspoon kosher salt, divided

cooking spray
1 cup cilantro leaves
1
2 cup mint leaves
1
3 cup chopped green onions

$ 2.34
2 teaspoons chopped seeded
jalapeo pepper
per 1. Combine rst 3 ingredients in
serVING
a large zip-top plastic bag; stir in
2 tablespoons oil and 134 teaspoons
cumin. Add chicken to bag, seal,
and massage marinade into chicken.
Marinate in refrigerator 2 hours.
2. Preheat grill to medium-high heat.
3. Remove chicken from bag. Sprinkle
chicken with 14 teaspoon salt. Place on
grill rack coated with cooking spray;
grill 8 minutes on each side.
4. Combine cilantro, mint, onions,
p h o t o g r a p h y: ( t o p r i g h t ) r a n dy m ayo r

and jalapeo in a food processor. Add

remaining 112 teaspoons oil, remaining
1 1
4 teaspoon cumin, and 4 teaspoon salt;
w h at i s process until smooth. Serve chicken
budget cooking?
topped with chutney.
prices are derived from midsized-city supermarkets. side dishes mentioned in
recipe notes are included in the cost of the meal. for specialty or highly perishable serVes 4 (serving size: 1 chicken thigh and
about 1 12 tablespoons chutney)
ingredients, like some asian sauces or fresh herbs, we account for the entire cost
calories 331; Fat 24g (sat 4.8g, mono 11.8g, poly 5.5g);
of the ingredient. for staples and other ingredients, we include the cost for only
the amount used. salt, pepper, and cooking spray are freebies. Protein 24g; carb 5g; Fiber 1g; cHol 135mg;
iron 2mg; sodium 332mg; calc 46mg
recipes by Julianna Grimes

144 c o o k i n g l i g h t s e P t e m b e r 2 0 1 4 s c a n p h o t o s , s av e r e c i p e s . s e e p a g e 6 .

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 test kitchen
confidential
Apple Streusel Muns Matisse
reid
is a kid
For these irresistible whole-grain who cooks
for friends
goodies, its all about the drizzle. and familY
age: 13

maple-Y!

t
oday I made apple
streusel muns. Tey
were so good they
never actually made
it to the table; we ate
them straight out of the oven. If
you dont have buttermilk, you can
make your own by adding 1 table-
spoon lemon juice or vinegar to 1
cup milk. Some of the taste testers
thought the apples in the muns
werent cooked enough. I liked the
texture of the apples, but you

p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : k e l l i e g e r b e r k e l l e y; p r o p s t y l i n g : c l a i r e s p o l l e n . p o r t r a i t : a n d r e w k a h l
could always blanch them for a
couple of minutes in boiling
water and then cool them before
adding to the batter so theyre
more tender. Te maple drizzle
gave these a dessert-style twist; I
loved the sweet hit it added. My
mom is pretty good at making
muns, but I think these beat
hers. Youll love them, too.

the verdict
Mica (age 12)
she thought the muns
tasted great. she especially liked
the maple drizzle on top.
HHHHHHHHHH

Katie (age 14)

she said, i wished
there was more. next time,
make a double batch.
HHHHHHHHHH

Matisse (age 13)

these muns were light and
uy with just enough sweetness
turn and tartness from the apple.
the HHHHHHHHHH
page
for recipe

146 c o o k i n g l i g h t s e p t e M b e r 2 0 1 4 s c a n p h o t o s , s av e r e c i p e s . s e e p a g e 6 .
 Because you want to give
them the sun, the moon and
sweet swirls of cinnamon.
2014 Pepperidge Farm, Incorporated.

Try all our toasty varieties, including

Pumpkin Spice, available this fall.
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5
 test kitchen
confidential
If you can ensure these wont
get eaten beforehand, enjoy for
slice it
Use a serrated knife to get
clean, even tomato slices.
breakfast with Greek yogurt. the teeth grab hold of the
thin skin and wont slip.

apple streusel
Muffins with
Maple Drizzle
Hands-on: 25 min.
Total: 45 min.
streusel:
2 tablespoons old-
fashioned rolled oats
2 tablespoons spelt our
1 tablespoon brown sugar
1 tablespoon butter, melted
1
2 teaspoon ground
cinnamon
muns:
5 ounces spelt our (about
1 cup)
2.5 ounces whole-wheat
pastry our (about 12 cup)
2 teaspoons ground combine rst 5 ingredients mun cups; top evenly with
cinnamon in a bowl; set aside. streusel. Bake at 400 for 16
1 12 teaspoons baking powder 3. To prepare muns, weigh minutes or until a wooden
1
2 teaspoon baking soda or spoon 5 ounces spelt our pick inserted in the center
1 comes out with moist
4 teaspoon kosher salt and whole-wheat pastry
3
4 cup low-fat buttermilk our into dry measuring crumbs clinging. Cool in
1
2 cup brown sugar cups; level with a knife. pan 5 minutes. Remove
Combine ours, cinnamon, from pan; cool completely.
2 tablespoons canola oil
baking powder, baking soda, 5. Combine powdered sugar,
1 tablespoon butter, melted
and salt in a medium bowl. syrup, and 1 2 teaspoon water
1 large egg, lightly beaten
4. Combine buttermilk, 1 2 in a bowl; stir until smooth.
1 granny smith apple,
cup sugar, oil, 1 tablespoon Drizzle evenly over muns.
diced (about 1 14 cups)
1 melted butter, and egg in a serVes 12 (serving size: 1 mun)
2 cup powdered sugar
bowl. Add buttermilk calOries 194; fat 5.2g (sat 1.6g, mono
2 tablespoons maple syrup 2.2g, poly 0.8g); prOtein 4g; carb
1 mixture to our mixture,
2 teaspoon water 35g; fiber 2g; chOl 21mg; irOn 1mg;
stirring just until combined. sODiuM 196mg; calc 77mg
1. Preheat oven to 400. Fold in apple. Divide batter recipe by christine
2. To prepare streusel, among 12 paper-lined burns rudalevige

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 test kitchen
confidential
Dried Red Lentils Naomi
duguid
These legumes cook to a creamy award-
winning
cookbook
texture that enriches many dishes. author

burgers

I
love having a stash of
red lentils (actually they
are a gorgeous orange-
pink color) in a glass jar
in my pantrythey are
just so beautiful. Tey are also a
exible go-to ingredient: Tey
cook quickly in boiling water
(about 20 minutes), provide
protein and substance (espe-
cially valuable if cooking for
vegetarians or vegans), and lend

p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : c l a i r e s p o l l e n . p o r t r a i t : ay n a c h i b i s
themselves to many dishes. And
because they are dried, they
keep almost indenitely when
stored in a dry, airtight container.
In India, red lentils are known
as masoor dal and often boiled
until soft (usually in a propor-
tion of 3 cups water to 1 cup
lentils), then avored with fried
minced onions and spices. Tis
is traditionally eaten with rice
and chapati (Indian atbread),
but you can also serve it as a
soup course in a Western meal.
I like to knead cooked mashed
red lentils into a standard yeast
dough to give more protein heft
to the bread. Its delicious.
But one of the most interest-
ing ways to prepare red lentils is
to make meatless burgers,
spiced with onion and a little
tomato paste, as well as a gener-
ous squeeze of lemon juice. You
can make them ahead and serve
them at room temperature as
an appetizer or as a vegetarian
turN main course, or instead you can
the shape them ahead, then pan-fry
page
for recipe and serve them hot.

150 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4 s c a n p h o t o s , s av e r e c i p e s . s e e p a g e 6 .
 COOKING LIGHT RETAIL PROMOTION

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A little flax seed goes a long way.

ax seeds

select almonds

crunchy clusters

When you add ax seeds to our Non-GMO Projectt

Veried cereal, you end up with a delicious bowl
of goodness. And when you create this kind of
positivity, the efect could go on and on and on.

, TM, 2014 Kashi Company

 test kitchen
confidential
Red lentils are rich in
protein: 17 grams in 1 cup
of cooked legumes. Quinoa
gets nutrition rolling.

reD LeNtIL bUrgers mixture; bring to a boil. Cover, reduce

Hands-on: 40 min. Total: 60 min.
The classic version of these meatless burgers
comes from Turkey, where cooked lentils are
combined with ne bulgur to make the meat
for the patties. I tend to have rice on hand
more often, so I use that instead. Lightly wet
your hands before shaping the patties; the
water helps prevent the mixture from sticking
to your skin. Serve cooked burgers on leaf
lettuce if you wish, sprinkled with fresh herbs,
and put out lemon wedges, a bowl of chopped
cucumber, and a chile sauce or a creamy
yogurt-based sauce as accompaniments.
Cooked patties freeze well; reheat in the oven
at 350 for 10 minutes or until heated.
1 cup dried small red lentils
1 cup uncooked long-grain white rice
3 tablespoons olive oil, divided
3 tablespoons chopped green onions
1 tablespoon tomato paste
1
2 teaspoon ground red pepper
1
4 cup chopped fresh cilantro, divided
2 tablespoons fresh lemon juice
1 14 teaspoons kosher salt
3
4 cup diced english cucumber
6 lemon wedges
1. Rinse and drain lentils; place lentils
and rice in a large saucepan. Cover
with water to 3 inches above lentil
heat, and simmer 20 minutes or until
lentils and rice are tender. Drain.
2. Place lentil mixture in a food
processor; pulse until nely chopped.
Set aside (keep mixture in processor).
3. Heat a large skillet over medium
heat. Add 1 tablespoon oil to pan;
swirl to coat. Add green onions to pan;
cook 2 minutes or until softened. Stir
in tomato paste and red pepper; cook
1 minute, stirring frequently. Add
green onion mixture, 2 tablespoons
cilantro, lemon juice, and salt to food
processor; process until combined.
4. Divide mixture into 12 equal
portions, gently shaping each into a
1
2-inch-thick patty. Return skillet to
medium-high heat. Add 1 tablespoon
oil to pan; swirl to coat. Add 6 patties
to pan; cook 3 minutes on each side
or until browned. Remove cooked
patties from pan. Repeat procedure
with remaining 1 tablespoon oil and
6 patties. Sprinkle with remaining
2 tablespoons cilantro. Serve patties
with cucumber and lemon wedges.
serVes 6 (serving size: 2 patties, 2 tablespoons
cucumber, and 1 lemon wedge)
CALOrIes 249; FAt 7.6g (sat 1g, mono 5g, poly 0.8g);
prOteIN 10g; CArb 35g; FIber 5g; CHOL 0mg;
IrON 3mg; sODIUm 414mg; CALC 24mg

m i c r o w av e t i p

Easiest Technique for Clean Cobs

W
ere at the tail end of sweet corn season, so get in as
much fresh corn goodness as you can. its a whole grain,
after all. but those silks and husks can be a mess to deal
with, right? not if you use this cooking method, perhaps
, TM, 2014 Kashi Company

the easiest way to cook corn ive ever tried. simply place two unshucked
ears in the microwaveseriously, dont prep them in any way. micro-
wave at high for 7 to 8 minutes. let the corn cool slightly, and then
remove husks and silks; they come right o cleanly and eortlessly.
you can also try this for a showier reveal: cut o the fatter base end of
the corn. hold the cob by the top, where the silks come out, and give it
a squeeze. the pristine cob will slide out cleanly. brush with a little
melted butter, and youre good to go. Ann taylor pittman

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 153
 test kitchen
confidential
Easiest Red Beans and Rice
slow Big, bold Nawlins avor builds in the
cooker slow cooker while youre at work.

Slow Cooker red

BeanS and riCe
Hands-on: 30 min.
Total: 16 hr. 30 min.
Dont be turned o by the total
time this recipe requires: Eight
hours are simply for soaking
beans overnight, and another
eight are for hands-o cooking.
Because dried kidney beans
contain a toxin thats not killed
at the low temperatures of the
slow cooker, we boil them briskly
for 10 minutes rst; dont be
tempted to skip this step.
1 pound dried red
kidney beans
1 tablespoon olive oil
1 pound andouille

p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : b l a k e s l e e w r i g h t g i l e s ; p r o p s t y l i n g : l i n d s e y l o w e r
sausage, quartered 2 tablespoons
lengthwise and cider vinegar
cut crosswise into 4 cups hot cooked
3
4-inch pieces to a boil. Cook 2 minutes,
long-grain rice
1
1 2 cups chopped onion scraping pan to loosen
1. Sort and wash beans; browned bits. Place
1 12 cups chopped
poblano chile place in a large saucepan. sausage mixture in a
Cover with water to 2 6-quart electric slow
1 cup diced celery
inches above beans; cover cooker. Add beans, stock,
2 tablespoons chopped
fresh thyme and let stand 8 hours. red pepper, black pepper,
1 Drain beans. and bay leaves. Cover and
2 teaspoon kosher salt
2. Return beans to cook on LOW for 8 hours.
10 garlic cloves, crushed
saucepan. Cover with 4. Discard bay leaves. Stir
1 (12-ounce) can
water to 2 inches above in 14 cup green onions and
lager-style beer
(such as budweiser) beans; bring to a boil. vinegar. Serve over rice;
4 cups unsalted chicken Cook 10 minutes; drain. sprinkle with remaining
stock (such as swanson) 3. Heat a large skillet over 1
4 cup green onions.
1
2 teaspoon ground
medium-high heat. Add oil SerVeS 8 (serving size: 1 cup bean mixture,
red pepper to pan; swirl to coat. Add 1 1
2 cup rice, and 1 2 teaspoons green onions)

1 sausage; cook 6 minutes or CalorieS 486; FaT 10.1g (sat 3.3g,

4 teaspoon freshly ground
mono 5.2g, poly 0.8g); ProTein 30g;
black pepper until browned. Add onion CarB 65g; FiBer 16g; CHol 33mg;
3 bay leaves and next 5 ingredients iron 7mg; SodiUM 634mg;
1
2 cup thinly sliced green (through garlic); cook 8 CalC 117mg
onions, divided minutes. Stir in beer; bring recipe by robin Bashinsky

154 c o o k i n g l i g h t S e P T e M B e r 2 0 1 4 s c a n p h o t o s , s av e r e c i p e s . s e e p a g e 6 .
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 test kitchen
confidential
For Simple
Butternut Soup:
combine 3 1 2 pounds
cooked peeled butternut
squash; 4 cups fat-free,
lower-sodium chicken
broth; 1 cup water; and
3
4 teaspoon salt in a
blender. puree until
smooth. ladle soup into
8 bowls; top with one of
these nishers.
serVes 8
CaLorIes 92; Fat 0.2g
(sat 0g); sodIUm 294mg
1 ChIVes
FontIna and
basIL CroUtons
preheat oven to 400.
cut 3 ounces baguette
into 8 (12-inch-thick)
slices; rub each with
sliced garlic. place on a
baking sheet coated with
cooking spray; coat tops
of bread with cooking
spray. bake 5 minutes,
turning once. combine
1
3 cup grated fontina
cheese, 1 12 tablespoons
chopped fresh basil, and
1
4 teaspoon crushed red
pepper. divide among
toasted bread rounds.
bake 4 minutes.
serVes 8 (serving size: 1 crouton)
CaLorIes 41; Fat 1.5g (sat 0.9g);
sodIUm 98mg
156 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
6 Stellar Soup Toppers
Simple butternut squash soup is a perfect base
for both creamy and crunchy toppers.
5
2
beet Cream
wIth Goat
Cheese and
place 14 cup pickled
beets, 3 tablespoons
light whipping cream,
3 tablespoons water,
and 12 teaspoon honey
in a blender. process
until smooth. swirl 1
tablespoon cream into
each bowl; top with 1 12
teaspoons goat cheese
and 12 teaspoon chives.
serVes 8 (serving size: 1 table
spoon beet cream, 1 12 teaspoons
goat cheese, and 12 teaspoon chives)
CaLorIes 33; Fat 2.4g
(sat 1.6g); sodIUm 35mg
3 lightly browned. grate
spICed popCorn
and baCon
cook 1 bacon slice in
a nonstick skillet until
crisp. remove bacon
from pan, reserving
drippings; crumble
bacon. toss 1 cup hot
air-popped popcorn
in reserved drippings
with crumbled bacon, 1
tablespoon brown sugar,
1
2 teaspoon chili powder,
1 slices into each. bake 20
4 teaspoon kosher salt,
and 14 teaspoon ground
red pepper.
serVes 8 (serving size:
2 tablespoons)
CaLorIes 37; Fat 2.8g (sat 1g);
sodIUm 95mg
4 KaLe ChIps
parmesan and
shaLLot CrIsps
preheat oven to 300.
saut 1 large sliced shallot
in 1 teaspoon olive oil until
3 ounces Parmigiano-
Reggiano cheese (about
3
4 cup) into a bowl.
spoon cheese into 8
equal mounds on a
parchment-lined baking
sheet. flatten mounds
with the back of a spoon,
and gently press shallot
minutes or until golden.
serVes 8 (serving size: 1 crisp)
CaLorIes 53; Fat 3.6g
(sat 1.9g); sodIUm 163mg
5 and 1 garlic clove in a
ChIpotLe
preheat oven to 425.
toss 1 cup chopped kale
leaves (stemmed) with
1 teaspoon olive oil,
1
4 teaspoon kosher salt,
and 14 teaspoon chipotle
chile powder. arrange
kale on a baking sheet.
bake 8 minutes.
serVes 8 (serving size:
1 tablespoon)
CaLorIes 9; Fat 0.6g (sat 0.1g);
sodIUm 66mg
s c a n p h o t o s , s av e r e c i p e s . s e e p a g e 6 .
6
p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : k e l l i e g e r b e r k e l l e y; p r o p s t y l i n g : l i n d s e y l o w e r
6
roasted red
pepper and
Cream
place 12 cup bottled
roasted red bell
peppers, 1 12 teaspoons
extra-virgin olive oil, 12
teaspoon ground cumin,
food processor; process
until smooth. drizzle 1
tablespoon puree over
soup in each bowl; top
with 1 tablespoon light
sour cream and freshly
ground black pepper.
serVes 8 (serving size:
1 tablespoon puree and
1 tablespoon sour cream)
CaLorIes 34; Fat 2.7g
(sat 1.3g); sodIUm 30mg
recipes by darcy Lenz
and Cheryl slocum
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 Every Sunday, we publish a week of Cooking Light
dinner plansnew recipes from this issue matched
with previously published favorites. Each meal is
designed to be ready and on the table in 45 minutes
or less. Heres one week. Get the rest each Sunday at
CookingLight.com/SundayStrategist. A dozen
different
veggie
burgers
you can throw
on thegrill.
p h o t o g r a p h y: ( l e f t t o r i g h t ) j o h n n y a u t r y, i a i n b a g w e l l , b e c k y l u i g a r t - s tay n e r , j o h n n y a u t r y, a n d m a r y b r i t t o n s e n s e n e y

Monday tueSday WedneSday tHuRSday FRIday

orzo Salad Grilled Greek-Style Spiced Pork Grilled
with Spicy Individual Pork Chops tenderloin Salmon and
Buttermilk Hawaiian + with Sauted Brown Butter
dressing Pizzas Homemade apples Couscous
this issue,
page 130 Pita Chips + Dessert Bonus:

+ with Red Baby Potatoes Honey Glazed

Spinach Salad Pepper dip with tomato- Plums with
Corn Saut almonds and
Crme Frache

Get these recipes at CookingLight.com/sundaystrategist.

nutrition numbers

Cooking Light recipe guidelines are calculated

based on healthy daily requirements for three meals plus
snacks. find out how the numbers work for you
@ cookinglight.com/nutritionguidelines.
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s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 159
 WHEN WE ALL
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 september recipe index
tampa, Fl 33662-2376. canada Post Publications mail Agreement no. 40110178. return undeliverable canada addresses to: Postal stn. A, P.o. Box 4323, toronto, on, m5W 3h1. gst# 81996300rt0001. copyright 2014 by time inc. lifestyle group. title cooking light is a registered trademark of time inc. lifestyle group. cooking light cannot
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kiD fRiEnDly
QUick & EASy tuna, olive, and Wheat Vietnamese caramel edamame succotash
Berry salad p.101 chicken p.28 salad p.27
fREEzABlE
Wheat Berry salad with vegetarian greek-style edamame
MAkE AhEAD melon and Feta p.101 caprese Pizza p.131 salad p.27
marinated Beet
VEGEtARiAn MAin DiShES cheddar, Broccoli,
and Barley sweet salad p.12
beef Potatoes p.117 radish and chive
GlUtEn fREE* carne Asada edamame salad p.27
chilaquiles and
*Read labels carefully;
gluten hides in
Pizza p.132 eggs p.89 sesame-carrot
unexpected places. ginger steak with Deep-Dish mushroom edamame salad p.27
sesame Brown and onion Pizza p.134 shaved Broccoli-
rice p.61 Feta, green onion, and Apple salad with
lemon-Pepper Flank Asparagus Frittata p.36 tarragon Dressing
steak tacos p.113 and Bacon p.83
BEVERAGES fish & shellfish
mushroom, leek, and
Fontina Frittata p.37 shaved carrot
creamy, Dreamy creamy smoked ratatouille Pizza p.134 salad p.64
tropical smoothie p.90 salmon and Dill tomato-Basil Bread
red lentil Burgers p.153
Frittata p.36 salad p.62
BREADS smoky tilapia
two-tomato, Basil,
and goat cheese Vietnamese Barbecue
Apple streusel tacos p.114 Pork and noodle
Frittata p.36
muffins with maple tilapia and Fennel-
salad p.142
Drizzle p.149 yogurt sauce p.64 MiScEllAnEOUS SAnDwichES
cheesy corn Bread
pOrK Beet cream with
croutons p.119 BananaAlmond
Broccoli, Pancetta, and goat cheese and
Jammin oat chives p.156 Butter French toast
Parmesan Frittata p.83 sandwiches p.90
muffins p.92
creamy, cheesy chipotle kale
crab cake sliders
DESSERtS Double-Potato hash
Brown casserole p.40
chips p.156
Fontina and Basil
with yogurt-Dill sauce
grilled Bananas p.49
grilled individual croutons p.156
on sugared rum root Beer sloppy
toast p.73 hawaiian Pizzas p.130 Parmesan and shallot Joes p.24
slow cooker red Beans crisps p.156
grilled Fig toast p.73
and rice p.154 roasted red Pepper SAUcES
GRAinS smoky Pork stir-Fry and cream p.156 green Broccoli
p.22 spiced Popcorn and spread p.81
Asian stir-Fry Quinoa
spinach and ham Bacon p.156
Bowl p.99
SiDES
Black Bean Quinoa
stuffed Baked
Potatoes p.67 PAStA charred Broccoli
salad with chipotle
spinach, ham, and Broccoli and Pecorino with orange Browned
steak p.98
gruyre Frittata p.37 Pesto Pasta p.22 Butter p.81
cashew chicken
caprese mac and Perfect roasted sweet
Wheat Berry salad pOultry
cheese p.58 Potatoes p.117
with Peas p.101 Apricot-rosemary
chicken thighs with Fettuccine Alfredo with red Pepper couscous
cauliflower and
roasted Almond Asparagus p.140 p.64
chickpea Quinoa with
tahini Drizzle p.98 couscous p.28 two-Pea Pasta with Bacon simmered Pinto Beans
BBQ Pizza with Breadcrumbs p.24 with chipotle sour
cherry, chicken, and
slaw p.131 cream p.114
Pecan Wheat Berry
salad p.99 Dijon-herb chicken
SAlADS toasted corn
thighs p.62 Apple and Almond and tomato chili
kale caesar Quinoa
salad with roasted grilled chicken thighs salad p.67 topping p.120
chicken p.98 cabbage and mango
roasted carrot,
with cilantro-mint
chutney p.144 slaw p.113 SOUPS & StEwS
chicken, and grape sausage, Feta, and kale chicken and roasted Five-Bean chili p.119
Quinoa Bowl p.98 Frittata p.37 grape salad p.138 shrimp and corn
smoked salmonWheat sweet Potatoes with chili-Basil slaw p.61 chowder p.31
Berry salad with caper- cinnamon chicken and chopped tricolor simple Butternut
yogurt Dressing p.99 cashews p.117 salad p.58 soup p.156

s e p t e m b e r 2 0 1 4 c o o k i n g l i g h t 163
 Get the
full recipe and
watch our how-to
video at Cooking
Light.com/
Wow.

Herb-
Laminated
Biscuits
We have discovered a
lovely way to spruce up
your bread basket. With
our herb lamination
technique, you can turn your favorite

p h o t o g r a p h y: r a n dy m ayo r ; f o o d s t y l i n g : k e l l i e g e r b e r k e l l e y; p r o p s t y l i n g : c l a i r e s p o l l e n
biscuits into botanical works of art
that are infused with the avors of
sage, parsley, rosemary, or thyme.
Teyre great alongside soup or
roast chicken at dinner or with a
breakfast or brunch spread.
Lamination is not quite as simple
as laying fresh herbs across biscuit
dough or cooked biscuits, though;
there are a couple of easy tricks
(blanching is one) to keep the color
vibrant and the herbs pressed and
in place. Watch how we do it on
the video and get the full recipe at
CookingLight.com/Wow.
idea by ann taylor pittman

164 c o o k i n g l i g h t s e p t e m b e r 2 0 1 4
toyota.com/rav4

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