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fast

WEEKNIGHT
MENUS

The Best Snacks to Buy Now

Page
57

Family Dinners
easy

Taco &

september 2014

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

Cetaphil Moisturizing Cream is strong, but gentle. Used daily,


it makes skin smoother, softer, healthier. Discover what
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THE GENTLE POWER OF

CETA-807

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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.

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

SnackS P.102
Taste Test Awards: Te best
snacks on the market now
Dinner P.110
Friday nights get
fun and easy.

&

Fresh Pizza
Pizzazz
P.126

Six hearty pies for a


delicious dinner tonight
on the cover
photography

Christopher Testani
FooD StyLing

Simon Andrews
prop StyLing

Sarah Smart

5 dishes
you need to
cook this
month

114

p.

Smoky tilapia tacos


& pinto beans
tAco pie

Simple winS

Pile ank steak carne


asada and classic
taqueria xings onto
dough, and bake up a
killer pizza. p. 132

We couldnt get
enough of this basic
salad of spinach,
romaine, and
radicchio. p. 58

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 .

eASieSt
cAke ever

beSt new
combo

A treAt For
broccophileS

OK, theyre not really


cake, but our sugardredged toasts are
just as good. p. 73

Wheat berries, cukes,


watermelon, feta, and
tomatoessimply
amazing p. 101

Turn those green


orets into a garlicky
spread thats lick-theknife good. p. 81

September 2014 cOOKing lighT 1

Pepper is a better
companion to sugar
than it is to salt.

5 ways to
make mornings
easier and
cheerier

p. 70

p. 14

p. 73

Grilled challah
with gs

Healthy
Habits

Test Kitchen
Condential

11 | Todays Special
Beet salad from chef
Josh Habiger

45 | 12 Healthy Habits
Tis months goal:
Eat more sh.

137 | Fresh Right Now


Red seedless grapes

14 | Most Wanted
Our fun picks for the
breakfast table

50 | The Beauty Habit


Plums; whitening
toothpastes

16 | Pairings
Wines matched to
enchiladas

55 | The Diet Habit


Reining in cravings

18 | Help Me, Kenji


How to get sh skin
crispy

Cooking
Departments

35 | Nutrition IQ
Tree rules for picking
breakfast cereals

p.

27

superfast
pork stir-fry

Lets Get
Cooking

Nutrition
Made Easy

Proteinpacked
side
salads

p. 22

36 | By the Numbers
Six fast and easy
frittatas under 250
calories
38 | Recipe Makeover
Creamy, cheesy
hash brown casserole

2 cooking light september 2014

21 | Superfast
Fresh, seasonal dishes,
ready in 20 minutes
57 | Dinner Tonight
Fast weeknight menus
70 | Cooking Class
Sugared grilled toast
74 | Cooks Kitchen
A nifty little
open-plan kitchen

140 | Meatless Mondays


Fettuccine alfredo with
sauted asparagus
142 | Budget Cooking
Feed 4 people for less
than $10.
146 | Kid in the Kitchen
Maple-drizzled apple
streusel muns
150 | Global Pantry
Vegetarian red
lentil burgers

154 | Slow Cooker


Red beans and rice
156 | Quick Tricks
Creative toppers for
butternut squash soup

&

the rest...
4 | Editors Note
8 | Letters
159 | Sunday Strategist
163 | Recipe Index

From a pickler with


southern roots and
global air
p. 12

80 | Garden
Our fall broccoli haul
88 | Book Excerpt
Kid-friendly breakfasts
from young twin chefs
164 | Wow!
Herb-laminated biscuits
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 .

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

45
Eat more seafood!
p.

GOODBYE
HEALTHCARE

HELLO
HEALTH+CARE
Weve heard it from everyone. From doctors, from our employees, from you:
Its time to make healthcare less about process and more about people. So lets do it.

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*Pofsrtocmarfdrsance

A beautiful salad of
tomatoes, greens,
and fresh cheese

See more of my pictures


@scottmowb on Instagram.

How I spent
my summer
vacation: eating.

4 cooking light SepteMbeR 2014

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

Apple slices drape apple


sorbet at LAtelier de JeanLuc Rabanel in Arles.

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
handmade foodsbread,
cheese, coee, beer, yogurt,
and charcuterie; see the rise
of carefully grown local
crops aimed at farmers
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 sheepsmarkets and foodie neighmilk yogurt. Lunch, as we drove from
borhoods; lollygag in
one Provenal town to the next,
coeehouses and
whats
brought a choice of the ubiquitous
cocktail shrines; and
exciting
sidewalk cafs that embody the
use social-media
You right
national spirit: outdoor-facing,
radar to suss out the
now?
publicly social, plunking the eater
new breed of foodUpdate CL on the
right down in the passing stream of
serious but ercely
culinary excitement
in your area by writing
humanity. Lunch was icy ros wine
casual restaurants
me at scott_mowbray
with cheese and salad and maybe an
that represent the
@timeinc.com.
entre from the chalkboard. At night,
spirit of the moment.
we were back at the house for dinners
Tis rise in food culof 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
to enjoy themcontribute to a nations well-being. Teir
accounting lacks essential seasoning.
Scott Mowbray

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hot

mobile
feature

Scan it, cook it!


Save every Cooking Light recipe in one convenient locationyour phone.

Heres How It
Works

DownloaD the
free Digimarc
Discover app.

Its available from the itunes


store and the google play
market.

2
3

sc an
photos
& save
recipes

ur
with yo
phone!
See
page 6

Look for
this symbol
on pages with
scannable
photos.

open the app.

then hold your smartphone 4 to 7 inches


above any recipe photo.

your phone will


automatically
alert you when it
recognizes the image .

then your phones Web


browser will open to the recipe
page at MyRecipes.com.

then you can make, and share,


menus and shopping lists. If
you dont have a myrecipes
account, youll be instructed
on how to set one upits easy!

6 cooking light septeMbeR 2014

p h o t o g r a p h y: r a n dy m ayo r

save the
recipe to your
myrecipes file .

Flank Steak to Filet.


Change for the better.
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thats a bad habit

LETTERS

Shame on you for your Beauty


Habit article on exfoliating
scrubs (July, p. 52). With all the
new ndings and attention given
to the adverse ecological eects
of microbeads, Im sorry to see
them endorsed in a publication
that otherwise supports sustainable and conscientious habits.

I had to write in case


anyone has not yet tried
to make your BLT Pizza
with White Sauce (July,
p. 85). I thought it would
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 mindblowing. Thank you!!!
roxanne boudrot
dallas

reach us anytime, anywhere

I made the Smoked Cherry


Bombs (July, p. 142) for a Fourth
of July barbecue, and they
were a huge hit! This recipe is
denitely a keeper!
linda gresback
lino lakes, mn

pick a better pepper

Editors response: Our


beauty editor recommends two
microbead-free cleansers in this
months Beauty Habit, p. 50.

Nice to see New Mexicos


iconic sandwich recognized
(July, p. 118), but a New Mexican
Green Chile Cheeseburger
should use a New Mexican
green chile (Hatch comes to
mind) even if it doesnt use meat!

foodie friend

rich nelson
rio rancho, nm

annette green
melbourne, fl

Correction: In the Short-Order


Sides feature (May, pp. 134135),
we transposed the photos for
Chopped Salad and Shredded
Cabbage Slaw. We apologize for
the confusion.

rachel grossman
st. augustine, fl

blue ribbon pizza

these bombs are the bomb

There were so many fabulous


recipes in the July issue, I cant
cook them fast enough! I can
always count on you!

bLoGGER of
ThE MoNTh
shannon watson of
aforkineachhand.com
cherishes sharing recipes
from her collection because cooking, she says,
is my stress reliever, my
happy place, and completely necessary for my
sanity. Learn about our
130-plus member Blogger
Network at CookingLight
.com/BloggerConnection.

follow shannon
on instagram:
@aforkineachhand

INSTAGRAM
join the foodie photography community: snap a picture of any Cooking
Light recipe you make, add #cookcl, and we may share it here.

PEANUT bUTTER
CUP bLoNDIES

STRAwbERRy AND
RHUbARb LEmoNADE

HALIbUT AND
PEACH SALAD

september 2011

august 2013

july 2014

@marci1684

@maeghanlovejoy

@kassiswallow

JoIN THE CoNvERSATIoN: e-mail letters@cookinglight.com. give full name, city, and
state. share your thoughts at facebook.com/cookinglight, and follow us on social media.

SUBSCRIBERS If the Post Oce alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within two years. MaIlING lIST We make a portion of our
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COPyRIGHT PERMISSION 205-445-6047 EdITORIal OFFICE For questions or comments, go to Cookinglight.com/Contact-Us or write to 2100 lakeshore drive, Birmingham, al 35209.

8 COOkING lIGHT SEPTEmbER 2014

PRINTED IN THE USA

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

@cookinglight


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2014 McDonalds.

If it sizzles and crackles and its coming from


the kitchen, its breakfast.
If it melts and toasts and says carpe this diem, its breakfast.
If its freshly brewed and takes you to euphoria, its breakfast.
The fresh-made-in-our-kitchen-just-for-you breakfast.

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

Marinated
Beet Salad

Chef Josh Habiger of Pinewood Social in Nashville, TN


by tim Ceb u l a

B
p o rt r a i t: h o l l i s b e n n e t t

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

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

lets get cooking!

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.

mArINAteD beet sALAD


Hands-on: 22 min. Total: 1 hr. 45 min.

1 pound red baby beets, trimmed


cup water, divided
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
2
1
8

1. Preheat oven to 375.


2. Place red beets, 14 cup water, a dash

of salt, 3 thyme sprigs, and 1 rosemary

local finds

A Pickled Past

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 baking 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
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

From $8
for a 6-ounce
jar, farmers
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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

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 .

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

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C HOC OL ATE
B EYOND COMPARE

raise a cup

dig in

lets get cooking!

these fair trade beans


support the eorts of
Rwandan farmers. $12.50,
coeeofgrace.com

Dinner is ready in a dash


with our collection of 125
fast, classic comfort foods.
$16, oxmoorhouse.com

most wanted

A Better
Breakfast
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

2 dArling cUp

3 brew for yoU

4 poUr tHing

5 wAffle wHiz

Wake up and smell


the coee with Bodums
new Bistro mug, which
combines sleek sophistication with a punch of color.
$1.50, zabars.com

Bring a touch of country


charm to your breakfast
table with le creuset egg
cups, available in 8 colors
to match your collection.
$8, lecreuset.com

keurigs 1-cup Mini Plus


Brewing System comes in
13 colors to suit any decor,
so your coeemaker can
complement your kitchen.
$100, keurig.com

Entice your morning


diners with a glass of oJ
from this retro decanter.
in the afternoon, use it to
serve mod cocktails.
$16, relishdecor.com

We were delighted with


the perfect waes we
got from Brevilles Smart
Wae: crispy outside,
uy and tender inside.
$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

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

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satisfy schnitzel cravings


at the Flying Deutschman
in the city of Brotherly love.
twitter: @Flyingstirling

lets get cooking!

mATh

1 cup pineapple chunks +


1 tablespoon molasses +
1 teaspoon grated lime rind
= a refreshing, juicy snack

pa i r i n g s

A bright, juicy white

global ingredient

Aleppo
Pepper
This crimson
Turkish pepper boasts
mild, smoldering heat
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, panfried chicken, or
simmered lentils. Try
a pinch in brownies
or other chocolaty
baked goods, too.
it wont make them
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

with cilantro and salsa


verde, enchiladas have a
green note that will take to
a white wine with a crisp,
citrusy bite, such as albario
from spain. with soft fruit
and citrus character, the
white complements spice
and herbs, while its acidity
cuts through the richness of
cheese and cream.
Burgns, Albario, Spain,
2013, $14

A spicy, fruity red

a dish that presents a spicy, earthy,


and herbal mix of avors will be
matched beautifully by a spicy red
with a dark fruit core. try a young
syrah: its smoky pepperiness
enhances the chile and cumin, while
its dark fruit contrasts with the herbal
salsa verde. serve slightly chilled.
Andrew Murray Vineyards, Tous Les
Jours Syrah, California, 2012, $16

JorDan Mackay

ooPs!

avoid heavy, astringent


reds like rich cabernet
sauvignons and petite sirahs,
whose tannins will conict
with the enchiladas
creamy nish.

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

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lets get cooking!

books for cooks

help me, kenji


Meat: everything
you need to Know

nycs most famous butcher


delivers the sort of matter-offact 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

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 surface 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

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

2
1. Heat oil in a skillet
over high heat, and
place llets, skin side
down, in pan. Add the
llets carefully so the
back ends drop in away
from you, preventing oil
from splattering.
2. Gently hold the llets
down with a spatula for
the rst minute or so to
keep skin in full contact
with the pan.

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
side down evaporates moisture, 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 maximizes crispness while providing a layer of insulation,
allowing the delicate meat
to cook gently. I cook my
sh about 75% of the way
through on the skin side,
then ip (I know its ready to
ip when the skin lifts easily
from the skillet). Te result
is shatteringly crisp skin,
minimal fat, and moist,
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.

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

action!

helen Mirren stars in


The Hundred-Foot Journey,
which explores how
cultures blend through food.

FOR THE LOVE OF LEAVES


2014 PURE LEAF is a trademark of the Unilever Group of Companies.

20-minute cooking

[ Must-try ]
Quick
Entres

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

1 Broccoli
and pecorino
pesto pasta
2 Smoky
pork stir-fry
with peppers
& snow peas

edaMaMe salads
shriMp and
corn chowder
root beer
sloppy joes

page 27

page 31

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 wholewheat 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
package directions, omitting
salt and fat. Drain pasta in a
colander over a bowl, reserving
1 cup cooking liquid.
2. Cook broccoli according to
package directions; cool 5
minutes. Combine broccoli and
remaining ingredients in the
bowl of a food processor; pulse
until nely chopped. With
processor on, slowly add
reserved 1 cup cooking liquid
through food chute until sauce
reaches desired consistency.
Place broccoli mixture in a large
bowl; add pasta, and toss to
combine. Serve immediately.
serVes 4 (serving size: about 1 12 cups)
calories 364; Fat 14.5g (sat 3.3g, mono 7.7g,
poly 1.9g); protein 12g; carb 49g; Fiber
8g; cHol 9mg; iron 3mg; sodiUm 366mg;
calc 139mg
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

smoky
pork
stir-fry
Smoked paprika and dark
sesame oil add depth to this
stir-fry. Serve over precooked
brown rice or soba noodles.
2 teaspoons canola oil
10 ounces pork
tenderloin, trimmed
and cut into bite-sized
pieces
1
2 teaspoon smoked
paprika
1
4 teaspoon kosher salt
2 teaspoons dark
sesame oil
1 12 cups thinly sliced
orange bell pepper
(1 medium)
1 cup snow peas

1 tablespoon minced
peeled fresh ginger
1 garlic clove, minced
3 tablespoons rice
vinegar
1 tablespoon lowersodium soy sauce
2 teaspoons sugar
1 teaspoon chili
garlic sauce
3 cups tricolor
coleslaw
3 green onions,
thinly sliced
1. Heat a large skillet over
high heat. Add canola
oil; swirl to coat. Sprinkle
pork with paprika and
salt. Add pork to pan;
saut 3 minutes or until
browned. Remove pork
from pan.

2. Return pan to mediumhigh heat. Add sesame oil;


swirl to coat. Add bell
pepper, peas, ginger, and
garlic; stir-fry 3 minutes
or until vegetables are
crisp-tender, stirring
frequently. Combine
vinegar, soy sauce, sugar,
and chili garlic sauce in a
bowl, stirring with a
whisk. Add pork and soy
sauce mixture to pan; cook
1 minute. Stir in coleslaw;
cook 1 minute or until
slightly wilted. Remove
pan from heat; sprinkle
with green onions.
serVes 4 (serving size: about 1 cup)
calories 165; Fat 6.4g (sat 1g, mono
3g, poly 1.9g); protein 17g; carb 10g;
Fiber 3g; cHol 46mg; iron 2mg;
sodiUm 323mg; calc 44mg

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
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

3
4

two-pea
pasta
with bacon
breadcrumbs
You can use any short pasta
in place of the ziti.
8
8
1
8

2
1
3

1
1

cups water
ounces uncooked ziti
cup frozen green peas
ounces sugar snap
peas, trimmed and
halved diagonally
center-cut bacon
slices, chopped
cup panko (Japanese
breadcrumbs)
tablespoon unsalted
butter
cup thinly sliced
green onions

2 large garlic cloves,


sliced
1 cup unsalted chicken
stock (such as
Swanson)
1
4 teaspoon kosher salt
1
4 teaspoon freshly
ground black pepper
1 tablespoon fresh
lemon juice
1 ounce parmesan
cheese, grated
(about 14 cup)
1. Bring 8 cups water to
a boil in a large saucepan. Add pasta; cook 5
minutes. Add green peas
and sugar snap peas;
cook 1 minute or until
pasta is done. Drain.
2. Heat a large nonstick
skillet over medium heat.

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

Add bacon to pan; cook


3 minutes or until bacon
begins to brown. Add
panko; cook 11 2 minutes
or until browned.
Remove panko mixture
from pan. Add butter to
pan; swirl until butter
melts. Add green onions
and garlic; cook 11 2
minutes. Stir in stock,
salt, and pepper; cook 3
minutes. Stir in pasta
mixture, juice, and
Parmesan cheese; toss.
Top with panko mixture.

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
or until slightly thickened, stirring
occasionally. Divide beef mixture
evenly among bottom halves of
buns; top with top halves of buns.
serVes 4 (serving size: 1 sandwich)
CAlorIes 331; FAt 11.6g (sat 3.5g, mono 4.9g, poly
1.7g); proteIN 21g; CArb 35g; FIber 2g; CHol
52mg; IroN 4mg; soDIUm 555mg; CAlC 105mg

serVes 4 (serving size: 1 14 cups)


CAlorIes 365; FAt 7.5g (sat 3.8g,
mono 2g, poly 0.5g); proteIN 17g;
CArb 58g; FIber 6g; CHol 17mg;
IroN 4mg; soDIUm 394mg;
CAlC 148mg

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 longlasting 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 hospital 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
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 12

1. Bring 8 cups water to a boil in


a saucepan. Add edamame; cook
3 minutes or until tender. Drain.
2. Combine oil, vinegar, oregano,
and salt in a medium bowl. Stir in
edamame and cucumber. Sprinkle
with olives and feta cheese.

soy love

this protein-packed
legume is also a good
topping for lettuce
salads. or add to stirfries or blend into a dip.

serVes 4 (serving size: 1 cup)


CalOrIes 121; Fat 9.1g (sat 1.8g, mono 5.1g, poly 1.5g);
prOteIN 5g; Carb 5g; FIber 2g; CHOl 4mg;
IrON 1mg; sOdIUm 234mg; CalC 59mg

sesame-CarrOt

sUCCOtasH

radIsH aNd CHIVe

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.

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.

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)


CalOrIes 109; Fat 7.5g (sat 1g); sOdIUm 143mg

serVes 4 (serving size: 34 cup)


CalOrIes 121; Fat 4.7g (sat 1.6g); sOdIUm 210mg

serVes 4 (serving size: 12 cup)


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
Fresh rosemary
can overpower a
dish. Use a small
amount, and chop
nely so it blends
into the glaze.

apricotrosemary
chicken
thighs
with roasted
almond couscous
Fresh herbs turn a couple of
pantry basics into a beautiful
glaze for chicken.
1 cup unsalted chicken
stock (such as
Swanson)
1
2 teaspoon kosher salt,
divided
1 cup uncooked
couscous
1
3 cup chopped fresh
at-leaf parsley
2 tablespoons dryroasted, unsalted
almonds, coarsely
chopped

1
3

cup apricot preserves


1 12 tablespoons white
wine vinegar
1 teaspoon nely
chopped fresh
rosemary
cooking spray
1 12 pounds skinless,
boneless chicken
thighs, trimmed
1
2 teaspoon freshly
ground black pepper
1. Bring stock and 1 8

teaspoon salt to a boil in


a small saucepan. Stir in
couscous. Remove pan
from heat; cover and let
stand 5 minutes. Stir in
parsley and almonds.
2. Combine 1 8 teaspoon
salt, apricot preserves,
vinegar, and rosemary in
a 2-cup glass measure.
Microwave at HIGH

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

for 2 minutes, stirring


after 1 minute.
3. Heat a grill pan over
medium-high heat. Coat
pan with cooking spray.
Sprinkle chicken with
remaining 14 teaspoon
salt and pepper. Add
chicken to pan; grill 3
minutes on each side or
until almost done. Brush
chicken with half of
apricot mixture. Grill
chicken 1 minute on
each side or until done;
brush with remaining
half of apricot mixture.
Serve with couscous.
serVes 4 (serving size: 4 ounces
chicken and about 12 cup couscous)
CalOries 466; Fat 9.8g (sat 2g,
mono 3.9g, poly 2.2g); PrOtein 41g;
CarB 52g; FiBer 3g; ChOl 162mg;
irOn 3mg; sODiUm 442mg;
CalC 56mg

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 .

Serve with steamed, quartered baby bok


choy and precooked jasmine rice.
4 teaspoons canola oil
1 12 pounds skinless, boneless chicken
thighs, cut into 2-inch pieces
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;
swirl to coat. Add chicken; cook 2
minutes. Turn chicken; add ginger,
garlic, and shallot. Cook 1 minute,
stirring frequently.
2. Combine 14 cup stock, sugar, and
next 5 ingredients (through red
pepper) in a bowl. Add to pan; cook
1 minute. Reduce heat to mediumlow; simmer 7 minutes or until
sauce has thickened and chicken is
done. Stir in green onions.
serVes 4 (serving size: 1 cup chicken mixture)
CalOries 306; Fat 11.8g (sat 2.1g, mono 5.4g, poly
2.9g); PrOtein 34g; CarB 15g; FiBer 1g; ChOl
162mg; irOn 2mg; sODiUm 648mg; CalC 50mg

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A D VE RT I S E M E N T

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COZI.COM/SCHOOL

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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

Soup of the Month


Creamy Seafood Chowder

Effortless
Never Tasted
So Good!

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.

shrimp and Corn Chowder


Serve this hearty chowder with a crusty
baguette. Use fresh corn, if available.
4
4
1
4
1.1
2 12
1 14
1
1
4
1
4
1
8

24
1

center-cut bacon slices, chopped


green onions
tablespoon chopped fresh thyme
garlic cloves, minced
ounces all-purpose our
(about 14 cup)
cups 2% reduced-fat milk
cups unsalted chicken stock
bay leaf
teaspoon kosher salt
teaspoon freshly ground
black pepper
teaspoon ground red pepper
medium shrimp, peeled and
deveined (about 1 pound)
(10-ounce) package frozen
corn kernels, thawed

1. Cook bacon in a large saucepan over


medium heat 6 minutes or until crisp.
Remove bacon from pan with a

superfast
online

slotted spoon, reserving drippings.


2. Tinly slice green onions; reserve
2 tablespoons dark green parts. Add
white and light green onion parts,
thyme, and garlic to drippings in pan;
saut 2 minutes. Weigh or lightly
spoon our into a dry measuring cup;
level with a knife. Sprinkle over onion
mixture; cook 1 minute, stirring
constantly. Stir in milk, stock, and bay
leaf; bring to a boil. Reduce heat to
medium, and cook 2 minutes. Stir in
salt, black pepper, red pepper, shrimp,
and corn; simmer 4 minutes or until
shrimp are done. Discard bay leaf.
Divide soup evenly among 4 bowls;
sprinkle with bacon and reserved 2
tablespoons green onions.
serVes 4 (serving size: 1 12 cups)
CaLories 300; Fat 7.5g (sat 3g, mono 2.2g, poly 0.9g);
protein 28g; Carb 32g; Fiber 2g; ChoL 162mg;
iron 2mg; sodiUm 552mg; CaLC 274mg

With 3 fully programmable


cooking functions, including
Slow Cook, Brown/Saut,
and Steam, combination
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Our 24-hour timer and
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served hot and delicious,
whenever youre ready to eat!

recipes by elizabeth nelson and


Laraine perri

find dinnertime inspiration at cookinglight.com/superfast.


Browse our full collection of 20-minute recipesfrom soups and chicken
dinners to snacks and dessertsthat will suit your quick-cooking needs.
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

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*breakfast edition

nutrition
made easy

Crunching
the numbers
of healthy
food

INSIDE

six fast, fun


frittatas
p. 36

better
brunch
potatoes
p. 38

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

3 Simple Cereal Rules


The breakfast aisle is noisy with health claims.
Remember 5-5-10 when reading box labels.
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.

10

Grams of fiber
theres no better time to get ahead on
your daily ber goal of 25 to 38 grams
than at breakfast. its your number one
satiety factor. five grams is the baseline;
more is better. whole grains are the
best sourcethey should always be the
rst item on the ingredient list.

Grams of protein
Choose cereals full of naturally occurring
proteinlike whole grains, nuts, and
seedsinstead of ones that contain added
proteins or isolates, which are often
highly processed. a half cup of skim milk
adds 4 more grams of protein.

Grams of suGar
thats the max you want in a serving: equal
to 2 heaping teaspoons. some complicated healthy cereals contain as much as
16g per servingmore sugar than a glazed
doughnut. added sugars should be low on
the ingredient list, never rst. lots of dried
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
numbers

Fast & Fun Frittata Combos


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

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.

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

caLOries 222; Fat 14.3g (sat 5.5g); prOtein 17g;


sODium 384mg

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.

Ours saves

207 calories, 15g


saturated fat, and
493mg sodium over
classic hash brown
casserole

he utter simplicity of hash brown casserole 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

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
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

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 .

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

by sid ney f ry, m s, rd

A HALF-DOZEN REASONS
WHY YOU CANT BEAT EGGS

PROTEIN
IN

If you startt your


weekday with cereal
or toast instead
stead of
eggs, heres a wake-up
ke-up call:
Did you know eggss have 6
grams of high-quality
lity protein?
And did you know a proteinpacked breakfast helps sustain
mental and physical
al energy
throughout the day?
y? Thats good
news, especially if youre a
body-building chess
ss champion.

not forget that eggs are


Lets n
naturally gluten-free. Always
natura
been, always will be. And
have b
awesome because there
thats a
exactly a glut of glutenisnt ex
breakfast options.
free br

Eggs are rich in choline,


holine,
which is a weird word but
its a good weird because
choline promotes normal cell
activity, liver function
tion and the
transportation of nutrients
throughout the body.
ody. Think
of it as a commuter
er train for
vitamins and minerals.

Eggs contain
zero carbs and
no sugar. That
means you can
eat a wellrounded breakfast during the
week without feeling round
yourself.

NO GLUTEN?
NO PROBLEM.

Unlike most cereals and


yogurt, eggs dont come with
complicated, jam-packed
a comp
ingredient list because they
ingredi
contain one ingredient.
only co
called eggs. And at 15
Its cal
serving, eggs are the least
a servi
expensive source of highexpens
quality protein.* Thats right, 15.

GOT
CHOLINE?
NE?

ZERO CARBS
NO SUGAR

MORE FOOD
FOR THOUGHT

INCREDIBLE,
INCR
ISNT
ISN IT?

AMINO
ACIDS

Eggs have all 9 essential


amino acids. Seems like a
lot but remember - they
ARE essential.

*Based on American Egg Board price comparison.

leucine

histidine

lysine

valine

methionine

threonine

tryptophan

isoleucine

phenylalanine

Most cereals and yogurts cant


say all this, mainly because
they dont have mouths, but
also because they dont have
the nutrient content eggs do.
So next time someone asks
how you like your eggs, say
you like em a whole heck of
a lot. Wake Up To Eggs!

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
double-potato
hash brown
Casserole
Hands-on: 30 min.
Total: 45 min.

1 cup unsalted
chicken stock
(such as swanson)
2 cups chopped onion,
divided
2 (8-ounce) packages
presliced white
mushrooms, divided
6 garlic cloves
1
2 cup light sour cream
1 teaspoon freshly ground
black pepper
1
2 teaspoon kosher salt

4 ounces reduced-fat
sharp cheddar cheese,
shredded and divided
3 center-cut bacon slices
1 (30-ounce) package
frozen shredded hash
brown potatoes, thawed
1 tablespoon olive oil,
divided
2 large eggs, lightly
beaten
2 ounces 40% less fat
original kettle-style
potato chips, crushed
3 tablespoons chopped
fresh at-leaf parsley
1. Preheat oven to 400.
2. Combine stock, 1 cup

onion, half of mushrooms,

and garlic in a saucepan;


bring to a boil. Cover, reduce
heat, and simmer 10 minutes
or until mushrooms are
tender. Place mixture in a
blender. Remove center
piece of blender lid (to allow
steam to escape); secure
blender lid on blender. Place
a clean towel over opening
in blender lid (to avoid
splatters); blend until
smooth. Stir in sour cream,
pepper, salt, and 2 ounces
cheese; blend until smooth.
3. Cook bacon in a large
cast-iron skillet over medium
heat until crisp. Remove

bacon from pan; crumble.


Add half of potatoes to
drippings in pan; cover and
cook 4 minutes on each side
or until browned. Remove
potatoes from pan. Repeat
procedure with remaining
potatoes and 2 teaspoons oil.
Remove from pan.
4. Add remaining 1 teaspoon oil to pan; swirl to
coat. Add remaining 1 cup
onion and remaining half of
mushrooms to pan; cook 6
minutes or until tender,
stirring occasionally. Return
potatoes to pan; add eggs,
stirring well to combine.

The how-To Behind a Crispier,


Creamier Casserole
MushrooM CreaM sauCe
We simmer and puree fresh mushrooms 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.

Pour sour cream mixture


evenly over potato mixture.
Sprinkle with bacon, the
remaining 2 ounces cheese,
TableT
exclusive
5 More
Lightened-Up
Classics

chips, and parsley. Bake at


400 for 10 minutes or until
cheese melts. Turn broiler on
(do not remove pan from
oven); broil 112 minutes or
until lightly browned.
serVes 8 (serving size: 1 wedge)
CaLories 273; FaT 9.7g (sat 4g, mono
2.9g, poly 0.7g); proTeiN 13g; CarB
34g; FiBer 3g; ChoL 63mg; iroN 1mg;
soDiuM 379mg; CaLC 178mg

Crispier, TasTier poTaToes


Instead of tossing frozen potatoes
directly into the dish, we brown them
to caramelize the natural sugars and
create a crispy crust. Reduced-fat
kettle chips top with savory crunch.
up The uMaMi
Meaty, pan-seared center-cut bacon
and earthy mushrooms deliver full
savory satisfaction to every bite,
allowing us to cut salt in half and save
120mg sodium per serving.

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
january

vEGGIE
up!

p. 50

+ Diet habit: Craving Control

p. 55

h e a lt h y h a b i t # 9

Eat More
Fish

february

GET
MOvInG!
march

Its a good source of


protein and healthy
fat, and we could all
use a little more of it.
This months hero
shares his favorite
ways to get three
servings of seafood
into weekly meals.

COOK MORE
OFTEn!
april

WHOLE
GRAInS!
may

EAT
BREAKFAST!
june

GET
STROnGER!

by Kimb erly Hol l a nd

july

HEALTHy
FATS!

espite the eat


more sh push
from healthyeating advocates
and nutrition
researchers, Americans are
eating less seafood each year,
while red meat and poultry
consumption climb. Does it
matter? Well, it very well might.

august

GO
MEATLESS!

september

EAT MORE
FISH!

p o rt r a i t: j o h n c l a r k

october

november

december

HEALTHy
HABITS HERO

lyf Gildersleeve,
owner of Portlands
Flying Fish
Company
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!

hEaLthy

habits

Good sh smells slightly


sweet, like the ocean.
Lyfs tips
for Eating
MorE
sEafood

1
Te primary fats in sh have been shown to
protect the body against heart disease, reduce
blood pressure and inammation, and possibly 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,
websites, and insignia on labels help pinpoint
seafood that has been caughtor raised
using planet-friendly means.
Apps in hand, all thats left to decide is
what type of seafood to cook and how to
cook it. However, for some people, thats
precisely the problem. We get a lot of customers asking for sh thats not so shy or
wanting to know how to cook it so it wont
taste shy, says Lyf Gildersleeve, this months
hero and owner of Portland, Oregons Flying
Fish Company. No sh is shy unless its
bad. Tats not to say there arent stronger
and milder sh. Everybodys got a dierent
palate, says Gildersleeve, and unfortunately,
one bad experience with sh sometimes
turns people o. People say they dont like
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

start melloW. If youre trying


sh for the rst time or are learning to
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.

sh, but I think they just


havent had the right sh.
Getting people to eat more
sh is Gildersleeves passion.
His parents started the original Flying Fish Company in
Sand Point, Idaho, where
Gildersleeve worked while growing up. He
went on to study aquaculture in college and
opened his own Flying Fish Company store.
Ive been selling sh my whole life, he says.
Good sh smells slightly sweet, like the
ocean. Fresh sh shouldnt be o-putting,
he says. Frozen sh, as long as it was frozen
and vacuum-packaged
immediately after being
caught, can be excellent.
Check the country of
origin, and only buy sh
from the USA, Canada,
TableT
and some parts of Costa
exclusive
Rica or Ecuador. If you
10 Favorite
Fish Dishes
do your homework, you
can nd some real gems.

Get your
kids
involved.
Instead of
trying to sneak in
seafood, make it an
engaging activity,
Gildersleeve suggests.
My daughter loves
when I bring crab
home and she gets to
crack the shell and pick
the meat out of it. Let
them help you make
patties. Then brown
them on a griddle and
make little sandwiches.
When theyre involved
in the process, they
appreciate it more.

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 .

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

Find the
recipe for
cornmealcrusted
tilapia with
squash salad
at cooking
light.com.

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
to remove it from the
heat when its still a
bit underdone. Fish
continues to cook for
three minutes after you
take it o the stove.

, TM

M, 20
201
01
14 K
Kellog
o g NA
og
N Co.
C
Co

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!

healthy

habits

Start with the seafood


you know you like. Then
begin to explore.

Hey!

CRAB CAKE SLIDERS wITH


YOgURT-DILL SAUCE
Hands-on: 35 min. Total: 35 min.

sustainable
choice

8
5
1
1
2
3
3
1
3
4
1
4
1
8

2
1
1
2
3
8
4
1 12

Sliders make seafood a smashing


hit: The sweet crab, pickled onion,
and creamy dill sauce will win over
even the pickiest of eaters.

whole-wheat slider buns


tablespoons rice vinegar, divided
tablespoon sugar
cup thinly vertically sliced red onion
tablespoons canola mayonnaise,
divided
tablespoons plain fat-free
Greek yogurt
tablespoon chopped fresh dill
cup nely chopped red bell pepper
teaspoon black pepper
teaspoon kosher salt
green onions, chopped
large egg, lightly beaten
large egg yolk, lightly beaten
cup whole-wheat panko
ounces lump crabmeat, drained
and shell pieces removed
teaspoons canola oil
cups baby arugula

1. Preheat broiler to high. Hollow out


buns, leaving a 1 2-inch-thick shell.

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
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. Working with damp hands, divide crab
mixture into 8 equal portions, shaping
each into a 34 -inch-thick patty.
5. Heat a large nonstick skillet over
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.

Hi!

Su

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

Available in 10 varieties.

The

beauty

habit

Plum Options
The plucky purple fruit packs a lot of beauty
power into soaps and serums.

Dove

gentler and milder


than soap, it helps
replenish nutrients
without stripping sensitive skin of moisture,
all with a deliciously
plummy scent. $4 for
2 bars, dove.com

Jurlique

purely bright
treatment Serum

natural brightening
power via kakadu plum,
an Australian variety
that delivers a
vitamin cpacked
boost. Evens tone
and texture as
it moisturizes.
$60, jurlique.com

Caress

tempting WhiSper
body WaSh

this microbead-free
formula imparts a silky
softness and a sexysweet scent that lingers
on your skin long after
the shower is over.
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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

softsoap

peony and plum


liquid hand Soap

the fruity, rich freshness


of plum balanced by
sweet peony elevates
hand washing to a
new level. $2.50,
softsoap.com

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

go FreSh beauty
bar in rebalance

Hilary is wearing Depend Silhouette.

I DROPPED

MY PANTS FOR

UNDERWARENESS

Support the over 65 million people


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Registered

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the drugstore cowgirl

Pearly Whites for Penny Pinchers


Four brushing options to put a smile
on your face

The

beauty

habit
1

by CIn dy HAtCHER,

bEAuty EdItoR

Listerine

Whitening gel

Kills germs while it


banishes tartar, freshens
breath, and whitens teeth.
$4.50, listerine.com

Crest

3d White
Brilliance Boost

Use this add-on product


after your usual paste for
extra whitening. Micropolishers yield up to three
times the stain-lifting
power of toothpaste
alone. $6, 3dwhite.com

toms of maine

simply White

Naturally sourced silicas


help gently remove
surface stains so teeth
appear whiter. $5,
tomsofmaine.com

CoLgate

Helps boost weak


enamel while smoothing
the surface of teeth so
germs are less likely to
hang around. $3.50,
colgate.com

Three steps to ...

steP 1: eat HeaLtHY

steP 2: noUrisH

steP 3: seeK HeLP

No need to borrow
Aunt Ednas wig
just yet. Heres
strand salvation.

maintaining a balanced diet can


be crucial to slowing hair loss,
according to Francesca Fusco,
md, a new york citybased
dermatologist. your diet should
include adequate protein and
nutrients ideally, but if not,
consider a vitamin targeted to
hair and nail health, she says.

take care of the hair you have.


a well-nourished scalp provides
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).

if hair loss or thinning continues


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.

Slowing
Hair Loss

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

p o r t r a i t : r a n dy m ayo r ; h a i r a n d m a k e u p s t y l i n g : c e l i n e c . r u s s e l l

enamel health

The

diet

HaBit

When a Craving Is All in Your Mind


Take control when solace-seeking sends you
o the dietary deep end.

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

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

david B.
allison, PHd

director, nutrition
obesity research
Center, university
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
and realized that bingeing
on an entire apple pie is a
false xyou begin to rede
ne your relationship with

trigger foods, Peeke says.


Doing this helps you feel
empowered and avoids
caloric selfsabotage. Being
back in the dietary drivers

seat also means you can


enjoy these craved foods in a
state of mindful moderation
instead of being a slave to a
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 effect 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


facebook.com/dovechocolate
/TM trademarks Mars, Incorporated 2014

from the Cooking Light Kitchen

Fast
weeknight

menus

one
week,
five fast
meals

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

Monday
Caprese
Pasta

Tuesday
Ginger
Steak

Wednesday
Roasted
Chicken

Thursday
Broiled
Tilapia

Friday
Stued
Potatoes

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

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30

||
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Meatless Monday
Caprese Mac and Cheese +
Chopped Tricolor Salad

||||

tonight

||||||

||

dinner

||

minutes

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

simple sUb
you can use any short
pasta you have on
hand for this dish, such
as large elbows or
rotini, instead of the
penne pasta.

1
2

2 cups grape tomatoes,


halved
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
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)

cup torn fresh basil leaves


cooking spray
3 tablespoons panko
1
8 teaspoon crushed
red pepper
small basil leaves (optional)
1. Preheat broiler to high.
2. Combine tomatoes and

2 teaspoons oil on a jellyroll pan. Broil 3 minutes or


until tomatoes begin to
break down.
3. Cook pasta in a large
saucepan according to
package directions, omitting salt and fat. Drain.
Return pasta to pan.
4. Heat a small saucepan
over medium heat. Add

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

remaining 2 teaspoons oil to


pan; swirl. Add garlic; cook
1 minute, stirring frequently.
Stir in our. Add milk, salt,
and black pepper, stirring
with a whisk. Bring to a
simmer; cook 1 minute or
until thickened, stirring frequently. Remove pan from
heat; stir in cheeses. Add
cheese mixture to pasta; toss.
Stir in tomato mixture and
torn basil. Spoon pasta mixture 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.

serVes 4 (serving size: about 2 cups)


calories 391; fat 13.9g (sat 5.7g, mono
5.5g, poly 0.9g); proteiN 21g; carb
46g; fiber 3g; chol 26mg; iroN 2mg;
soDiUm 603mg; calc 436mg

choppeD
tricolor salaD
combine 2 tablespoons extravirgin 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

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 .

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

While pasta
cooks
prepare sauce.

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35

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||

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minutes

Tuesday
Ginger Steak + Sesame
Brown Rice + Chili-Basil Slaw

dinner

tonight

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.

2 12 tablespoons lowersodium soy sauce


1 tablespoon grated
peeled fresh ginger
1 tablespoon nely
minced garlic,
mashed into a paste
1
4 teaspoon freshly ground
black pepper
1 (1-pound) sirloin steak,
trimmed
cooking spray
1 (8.8-ounce) package
precooked brown rice
(such as Uncle Bens)

4 green onions, thinly


sliced
1 12 tablespoons toasted
sesame seeds
2 teaspoons dark
sesame oil
1. Combine soy sauce,
ginger, garlic paste, and
pepper in a small bowl,
stirring with a whisk.
Reserve half of soy sauce
mixture. Add steak to
remaining soy sauce
mixture, and toss to coat.
Let stand at room tem
perature for 15 minutes.
2. Heat a grill pan over
mediumhigh heat. Coat

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 .

pan with cooking spray. Add


steak to pan; grill 4 minutes
on each side or until desired
degree of doneness. Place
steak on a cutting board; let
stand 5 minutes. Cut across
the grain into thin slices.
3. Prepare rice according to
package directions. Stir in
green onions, sesame seeds,
and oil. Serve rice mixture
with steak. Drizzle with
reserved soy sauce mixture.

Chili-basil slaW
Combine 1 tablespoon rice
vinegar, 2 teaspoons sweet chili
sauce, 1 teaspoon dark sesame oil,
and 12 teaspoon lower-sodium soy
sauce in a large bowl, stirring with
a whisk. add 3 cups thinly sliced
napa (chinese) cabbage and
1 large peeled and grated carrot;
toss to coat. sprinkle with 12 cup
small fresh basil leaves.
serVes 4 (serving size: 1 cup)
CalOries 32; Fat 1.3g (sat 0.2g);
sODiUm 44mg

serVes 4 (serving size: 3 12 ounces steak,


1
2 cup rice, and 2 teaspoons sauce)
CalOries 285; Fat 10.3g (sat 2.5g, mono
3.3g, poly 1.9g); prOtein 26g; Carb
21g; Fiber 2g; ChOl 60mg; irOn 3mg;
sODiUm 385mg; CalC 64mg

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

fast five

|||

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40

|||

||
||||||

Wednesday
Dijon-Herb Chicken Thighs +
Tomato-Basil Bread Salad

||||

tonight

||||||

||

dinner

| | | | | | | | || |

minutes

game plan

Use this simple, fresh


5-ingredient marinade
for chicken or sh.
Brush on and bake, or
marinate for 1 hour.

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.

1
2
1
2

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

teaspoon kosher salt


teaspoon 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.

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

3. Arrange chicken on a

baking sheet or jelly-roll pan


coated with cooking spray.
Bake at 450 for 25 minutes
or until done.
4. Preheat broiler to high
(do not remove pan from
oven). Broil chicken for 3
minutes or until browned.
serVes 4 (serving size: 1 chicken thigh)
CALOrIes 270; FAt 13.9g (sat 2.7g, mono
7.4g, poly 2.3g); prOteIN 33g; CArb
1g; FIber 0g; CHOL 162mg; IrON 2mg;
sODIUm 453mg; CALC 23mg

tOmAtO-bAsIL
breAD sALAD
Combine 2 tablespoons olive oil,
1 12 tablespoons red wine vinegar,
1 teaspoon Dijon mustard, and
1
4 teaspoon black pepper, stirring
with a whisk. Add 3 cups toasted
whole-grain bread cubes, 2 cups
chopped english cucumber,
2 cups chopped seeded tomato,
1
4 cup chopped fresh basil, and 2
tablespoons chopped fresh chives.
serVes 4 (serving size: 1 12 cups)
CALOrIes 182; FAt 8.6g (sat 1.3g);
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 .

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40

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Thursday
Tilapia and Fennel-Yogurt
Sauce + Couscous + Carrots

||||

tonight

||||||

||

dinner

| | | | | | | | || |

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

1
2
1
2

1
1 12
1
3
4
1
2

1
1
2

5
1

cup nely chopped


fennel bulb
cup plain fat-free
greek yogurt
tablespoon chopped
fennel fronds
teaspoons white
wine vinegar
teaspoon honey
teaspoon kosher salt,
divided
cup panko (Japanese
breadcrumbs)
tablespoon grated
lemon rind
teaspoon freshly ground
black pepper
teaspoons olive oil
garlic clove, thinly sliced

1
2
1
4

4
2

teaspoon ground
coriander
teaspoon ground cumin
teaspoon ground
red pepper
(4-ounce) tilapia llets
tablespoons fresh
lemon juice

1. Combine fennel bulb,


yogurt, fronds, vinegar,
1 teaspoon honey, and
1
4 teaspoon salt in a bowl,
stirring with a whisk.
2. Preheat broiler to high.
3. Combine 14 teaspoon salt,
panko, rind, and black
pepper in a bowl. Heat oil
and garlic in an ovenproof
skillet 1 minute or until
garlic is golden. Remove
garlic from pan with a
slotted spoon; discard. Add

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

2 teaspoons oil from pan to


panko mixture; toss to coat.
4. Return pan to mediumhigh heat. Combine coriander, cumin, red pepper, and
remaining 14 teaspoon salt in
a bowl. Sprinkle one side of
llets with spice mixture.
Add llets, spice-side down,
to remaining oil in pan; cook
3 minutes. Turn llets; top
evenly with panko mixture.
Add lemon juice to pan.
Place pan in oven; broil 90
seconds or until topping is
golden and llets are done.
Serve with yogurt sauce.
serVes 4 (serving size: 1 llet and
1
4 cup yogurt sauce)
CALOrIes 216; FAt 8g (sat 1.5g, mono
4.7g, poly 1g); prOteIN 27g; CArb
10g; FIber 1g; CHOL 57mg; IrON 1mg;
sODIUm 457mg; CALC 44mg

reD pepper COUsCOUs


Heat 1 tablespoon olive oil in a
saucepan over medium heat. Add
1 cup uncooked israeli couscous;
saut 3 minutes. Add 34 cup
chopped red bell pepper and 12
cup chopped red onion; saut 4
minutes. Add 1 12 cups unsalted
chicken stock and 1 tablespoon
unsalted tomato paste; bring to a
boil. Cover, reduce heat, and
simmer 10 minutes.
serVes 4 (serving size: 12 cup)
CALOrIes 217; FAt 3.9g (sat 0.5g);
sODIUm 53mg

sHAVeD CArrOt sALAD


Combine 4 cups shaved carrots,
1
2 cup thinly sliced red onion,
1
4 cup chopped fresh parsley, 1
tablespoon olive oil, 1 tablespoon
fresh lemon juice, 1 teaspoon
honey, and 14 teaspoon crushed
red pepper. Let stand 10 minutes.
serVes 4 (serving size: 34 cup)
CALOrIes 90; FAt 3.7g (sat 0.5g);
sODIUm 81mg

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 .

| | | | ||

|||
||||||

||||

30

||

||

||||||

||

minutes

Family-Friendly Friday
Spinach and Ham Stued
Potatoes + Apple Salad

dinner

tonight

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.

use it all

FLAVOr sWAp
Sub 1 cup shredded
rotisserie chicken
breast for the ham.

top the slices removed


from each potato with
cheese; broil to melt.
Sprinkle with green
onions and bacon.

1
4

4 (8-ounce) baking potatoes


2 tablespoons water
1 (5-ounce) bag baby
spinach
2 tablespoons plain fat-free
greek yogurt
1
4 teaspoon kosher salt
1
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)

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,
bring 2 tablespoons water to
a simmer in a large skillet
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

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 .

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. Combine 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 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
2014 New World Pasta Company.

* Made from dried vegetables.


** 20% (5g) of the Daily Value of Fiber compared to 8% (2g) of the Daily Value per serving for enriched macaroni products.

dinner

tonight

Caprese maC
aND Cheese

grape tomatoes (1 pint)


basil
garlic
crushed red pepper
extra-virgin olive oil
penne (6 ounces)
all-purpose our
panko (Japanese
breadcrumbs)
part-skim mozzarella
cheese (3 ounces)
parmesan cheese
(1.5 ounces)
1% low-fat milk
Chopped tricolor salad

baby spinach (2 cups)


romaine lettuce
(1 small head)
radicchio (1 small head)
garlic
extra-virgin olive oil
white wine vinegar
sugar

basil
dark sesame oil
lower-sodium soy sauce
rice vinegar
sweet chili sauce

DijoN-herb roasteD
ChiCkeN thighs

parsley
chives
garlic
olive oil
dijon mustard
112 pounds bone-in
chicken thighs, skinned
tomato-basil bread salad

english cucumber
(1 medium)
tomato (1 large)
basil
chives
olive oil
red wine vinegar
dijon mustard
whole-grain bread
(5 ounces)

seareD giNger
steak With sesame
broWN riCe

green onions
ginger
garlic
toasted sesame seeds
dark sesame oil
lower-sodium soy sauce
8.8-ounce package
precooked brown rice (1)
1 pound sirloin steak
Chili-basil slaw

napa (chinese)
cabbage (1)
carrot (1 large)

Crispy tilapia aND


feNNel-yogUrt saUCe

lemon (1)
fennel
garlic
ground coriander
ground cumin
ground red pepper
olive oil
white wine vinegar
panko (Japanese
breadcrumbs)
honey

plain fat-free greek


yogurt
1 pound tilapia llets
red pepper Couscous

red bell pepper


(1 medium)
red onion
olive oil
israeli couscous
Unsalted chicken stock
(such as swanson)
Unsalted tomato paste
shaved Carrot salad

lemon (1)
carrots (1 pound)
red onion
parsley
crushed red pepper
olive oil
honey

spiNaCh aND ham


stUffeD bakeD
potatoes

green onions
5-ounce package
baby spinach (1)
8-ounce baking
potatoes (4)
cheddar cheese
(2 ounces)
plain fat-free greek
yogurt
lower-sodium ham
(such as boars head)

Imagine:
everyone loving
their veggies.
With Ronzoni Garden Delight,
theyll love the taste and youll love
the half serving of veggies* in every
delicious 2 oz. portion.

apple and almond salad

apple (1)
mixed spring greens
(6 cups)
olive oil
white wine vinegar
dijon mustard
sliced almonds

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

For a

$1 of

coupon**

visit ronzonigardendelight.com
2014 New World Pasta Company.
* Made from dried vegetables.
** Coupon is available for a limited time only and only
while supplies last. One coupon per household.

Cook like a genius


as Keith Schroeder
reveals the science
behind his art.

THIS MONTHS LESSON

Grilled
bananas
on sugared
rum toast

Grilled
Toast

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 blockcut, toasted, and topped with
ice cream. Its my starting point
for these recipes.
Ive also come to believe that
black pepper is a better companion 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
the
page

for recipe
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

Atlanta chef Keith Schroeders


rst Cooking Light cookbook,
Mad Delicious, comes out next month.

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 .

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

sugared

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:

dark rum

1
4 cup

Bananas. Rum.

>> Combine rum, brown sugar,

brown sugar

3 tablespoons

the molasses gives depth and is welcome


with charred things.

butter

2 12 tablespoons,
melted and divided

Some for the toast. Some for the sauce.

black pepper

1 teaspoon,
freshly ground

Methinks sugar and black pepper are more


natural partners than salt and pepper.

kosher salt

1
8 teaspoon

Salt heightens avors and helps combat


cloying sweetness.

bananas

4, peeled and cut in


half lengthwise

Use mini bananas or Manzanos if you can nd


them. Any perfectly ripe banana will work, though.

cooking spray

to keep things moving.

challah bread

4 (34-ounce)
blocks, crusts
removed

Youll be sugar-dredging this. then youll grill.


You may never bake again.

granulated
sugar

2 tablespoons

this will bind with the butter and create something


between a glaze and a candy on the bread.

serVes 4 (serving size: 1 bread block, 1 banana, and 1 tablespoon sauce)


Calories 304; Fat 10g (sat 4.9g, mono 2.8g, poly 0.9g); protein 3g; Carb 50g; Fiber 3g; CHol 38mg;
iron 1mg; sodium 236mg; CalC 18mg

and 1 tablespoon butter in a


saucepan. Bring to a simmer
over medium-high heat. (Be
careful; rum will ame up when
it comes to a boil.) When ames
subside, stir with a whisk until
syrupy. Remove from heat; stir
in pepper and salt. Keep warm.
>> Heat a grill pan over medium
heat. Coat bananas with cooking
spray. Place on grill pan; grill 2
minutes on each side or until
lightly charred.
>> Brush bread with remaining
11 2 tablespoons butter. Sprinkle
granulated sugar onto a small
plate. Dredge bread evenly in
sugar. Place bread in pan; grill
15 seconds on each side or until
lightly charred, being careful not
to scorch. Serve bread with
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 backsplash, 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.

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

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

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, 30inch convection oven, also a Whirlpool and
mounted below the rst, accommodates
food for dinner parties, as well as holiday
roasts and turkeys.

I TEACH A
CLASS OF
4TH GRADERS

ITS NOT OK TO
JUST GET BY
WITH RA PAIN.

Nobody chooses to have RA, but you do have


control over how you live your life with it.
If you feel like youre just getting by, talk to
your doctor. But keep in mind that patients
and rheumatologists often think about RA
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

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; stirfried (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 ourishes 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

Bunches and
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

this beauty
produces smaller,
tighter heads and
good avor.

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

picked fresh for september

blue
wind

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

green broCColi spread

Hands-on: 10 min. Total: 25 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.

ounces broccoli orets (212 cups)

10
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

Hands-on: 10 min. Total: 10 min.

6 ounces broccoli orets (about 2 cups)


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
3

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.

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 processor; process until smooth.

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

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 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 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.

1
4

teaspoon freshly ground black pepper


dash of grated whole nutmeg
8 large eggs, lightly beaten
1 ounce parmesan cheese, grated
(about 14 cup)
1 teaspoon olive oil
1
1 2 ounces pancetta, chopped
1 cup sliced sweet onion

brOCCOLI, pANCettA,
AND pArmesAN FrIttAtA

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

Hands-on: 25 min. Total: 34 min.

Baked frittatas are like overstued omelets


that you dont have to worry about ipping.
To save time, you can microwave the broccoli
orets in a covered microwave-safe bowl at
HIGH for 2 minutes or until crisp-tender.
6 ounces small broccoli orets
(about 2 cups)
1 teaspoon fresh thyme leaves
1
2 teaspoon kosher salt

1. Preheat oven to 350.


2. Cook broccoli orets in boiling

water for 2 minutes. Drain and plunge

sHAVeD brOCCOLI-AppLe
sALAD wItH tArrAgON
DressINg AND bACON
Hands-on: 15 min. Total: 3 hr. 15 min.

3
1
1
2
1
4
1
1
3
3
1
12
1
2

This is a refreshing new twist on the


broccoli-and-bacon picnic standard
that sometimes gets drenched in
mayonnaise dressing.
tablespoons cider vinegar
teaspoon whole-grain dijon mustard
teaspoon freshly ground black pepper
teaspoon kosher salt
shallot, thinly sliced
cup plain fat-free greek yogurt
tablespoons canola mayonnaise
tablespoon plus 1 teaspoon
chopped fresh tarragon
ounces broccoli orets
tablespoon fresh lemon juice
Jazz or gala apples, cored
and cut into wedges

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 .

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.
Remove pancetta. Increase heat to
medium-high. Add onion; saut 3
minutes or until tender. Add broccoli;
saut 1 minute. Add egg mixture; cook
3 minutes, stirring occasionally.
Sprinkle with pancetta. Place pan in
oven; bake at 350 for 12 minutes or
until center is set. Cut into 8 wedges.
serVes 4 (serving size: 2 wedges)
CALOrIes 221; FAt 13.7g (sat 4.9g, mono 5.1g, poly 2.2g);
prOteIN 17g; CArb 7g; FIber 2g; CHOL 380mg;
IrON 2mg; sODIUm 547mg; CALC 166mg

2 applewood-smoked bacon slices,


cooked and crumbled
1. Combine rst 5 ingredients in a
bowl, and let stand for 10 minutes.
Add yogurt, mayonnaise, and tarragon;
stir with a whisk.
2. With processor on, add broccoli
through the food chute of a food
processor tted with the slicer attachment. Transfer broccoli to a bowl. Add
juice to bowl of food processor. Repeat
procedure with apples; add apples to
bowl with broccoli.
3. Combine dressing and broccoli
mixture; toss well to coat. Cover and
refrigerate for 3 hours. Stir in bacon
just before serving.
serVes 9 (serving size: about 1 cup)
CALOrIes 68; FAt 2.5g (sat 0.4g, mono 0.8g, poly 0.6g);
prOteIN 3g; CArb 9g; FIber 2g; CHOL 2mg;
IrON 0mg; sODIUm 164mg; CALC 31mg

recipes by Katherine Cobbs


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

KIDS

Our New COOkbOOk

Fast, FamilyFriendly
BreakFasts

From our new kid-authored book, four easy recipes


for busy mornings r e c i p e s By Li LLy a nd aud rey a nd rews

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

Lilly (left) and


audrey conspire
in the kitchen.

Twelveyear-old

identical twins
Lilly and Audrey
Andrews are real
cooks who know
the joys of playing around in the kitchen; theyve
been doing so since they were
3 years old. In their rst book,
We Cooking, out next month
($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
ingredients. Heres a tasty sampling from the breakfast chapter.

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

impress your friends


by cooking for them

Chilaquiles
and eggs
Hands-on: 27 min.
Total: 27 min.

Do you sometimes forget to


chip-clip your bag of tortilla
chips after snacking? Yes? Then
youll love our chilaquiles!
Chilaquiles is a delicious
Mexican dish that usually
includes tortillas. We use stale
tortilla chips insteadthat way,
you can say you left that bag

open on purpose. A tip: If youre


making this for dinner, use
shredded chicken instead of
eggs. Save a little extra tomato
for more color in the garnish.
2 large tomatoes,
chopped
2 jalapeo peppers,
seeded
1 cup organic vegetable
broth
1
4 teaspoon salt

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 .

2 garlic cloves, peeled


1 tablespoon olive oil
1
4 cup chopped red
onion
4 cups tortilla chips
(about 40 chips)
6 large eggs
1 ripe avocado, peeled
and sliced
1
4 cup light sour cream
1 tablespoon nely
chopped fresh cilantro

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,
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
until eggs are set but still
runny in the centers.
Remove pan from heat.
Arrange avocado slices
over eggs. Top with dollops
of sour cream and a
sprinkle of cilantro. Serve
immediately.
seRVes 6
CalORies 312; FaT 19.6g (sat 4.1g, mono
9g, poly 6.1g); PROTein 10g; CaRB 26g;
FiBeR 5g; ChOl 186mg; iROn 2mg;
sOdiuM 394mg; CalC 89mg

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
BUTTer FreNCh
ToaST SaNDwiCheS
Hands-on: 20 min.
Total: 20 min.

Breakfast sandwiches make us


want to dance around the
kitchenespecially when our
panini press is involved. But you
dont need a press to make this
sandwich. Just cook it in a frying
pan with some cooking spray,
and press on it with the back of
a spatula. Presto! (Get it?!)
2 large eggs
1
4 cup unsweetened
almond milk
2 teaspoons vanilla
extract
1
4 teaspoon ground
cinnamon
2 tablespoons almond
butter

4 teaspoons maple syrup


1 banana
4 (1.5-ounce) slices
multigrain bread
Cooking spray
1. Crack eggs into a
shallow bowl. Add almond
milk, vanilla extract, and
cinnamon; stir with a
whisk to combine.
2. Combine almond butter
and maple syrup in a small
bowl. Cut banana lengthwise into 4 thin slices;
cut crosswise into halves.
Spread almond butter
mixture evenly across
bread slices. Top 2 bread
slices with 4 banana
pieces. Place remaining
2 bread slices over banana,
sandwiching almond

Warm,
gooey almond
butter ? yum!

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

butter and bananas inside.


3. Heat a panini press to
425 or high heat. Dip
sandwiches in egg mixture,
and let excess drip o.
Lightly coat grill plates of
panini press with cooking
spray, if needed. Arrange
sandwiches on press. Close
panini press, pushing
down gently to atten.
Cook 3 to 4 minutes or
until sandwiches are
browned on the outside
and hot in the center.
4. Place sandwiches on a
cutting board. Cut in half
diagonally. Serve hot.
SerVeS 4 (serving size: 12 sandwich)
CalorieS 228; FaT 8.3g (sat 0.8g,
mono 5g, poly 2g); proTeiN 9g; CarB
33g; FiBer 6g; Chol 47mg; iroN
2mg; SoDiUm 228mg; CalC 69mg

Creamy, Dreamy
TropiCal SmooThie
Hands-on: 5 min. Total: 5 min.

Wish you were on the beach right


now? One sip of our smoothie and
youll be there before you can say
aloha. Coconut milk and Greek
yogurt make this smoothie supercreamy, and pineapple gives it a
sweeeeet tropical kick.
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
smoothies immediately.
SerVeS 4 (serving size: about 1 cup)
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

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

EVEN MORE

Our New COOkbOOk

HUNGER-SMASHING
OPTIONS

Jammin Oat muffins


Hands-on: 10 min. Total: 46 min.

Hi! Its me, Lilly. When I was 6, I went to an


amazing bakery called Mun Street, and I
fell in love with a Raspberry Cheesecake
mun! In honor of that life-changing mun,
meet the Jammin Oat Mun.
Cooking spray
6 ounces unbleached all-purpose our
(about 113 cups)
3
4 cup quick-cooking steel-cut oats
1
3 cup packed brown sugar
2 teaspoons baking powder
1
8 teaspoon salt
1 large egg
3
4 cup 1% low-fat milk
1
4 cup canola oil
1
4 cup maple syrup
1
4 cup raspberry preserves or jam
IN THE DIET &
NUTRITION AISLE

1. Preheat oven to 400.


2. Lightly coat a 12-cup mun tin

with cooking spray; set aside. Weigh


or lightly spoon our into dry
measuring cups; level with a knife.
Combine our, oats, brown sugar, baking powder, and salt in a large bowl.
3. Crack egg into a medium bowl, and
beat lightly with a fork. Add milk, oil,
and maple syrup; mix well.
4. Pour egg mixture into our mixture,
and stir until combined (mixture
should still be lumpy and very wet).
Spoon 13 cup batter into each mun
cup. Spoon 1 teaspoon preserves or
jam into center of each cup of batter.
Bake at 400 for 16 minutes or until
muns spring back when touched
lightly in centers. Cool in pan for 5
minutes. Place muns on a wire rack.
Cool 15 minutes before serving.
sERVEs 12 (serving size: 1 mun)
CaLORiEs 243; fat 6g (sat 0.7g, mono 3.4g, poly 1.7g);
PROtEin 4g; CaRB 44g; fiBER 2g; CHOL 16mg; iROn
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
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
desired tenderness.
Drain when done.
one cup uncooked
yields about 2 cups
cooked. Per cooked
cup: 320 calories, 14g
protein, 12g ber.

10

9
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

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

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
teaspoon kosher salt, divided
teaspoon chipotle chile powder
teaspoon 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
2 teaspoon ground cumin
1
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
1 2 cups baby spinach leaves
1 ounce crumbled feta cheese
(about 14 cup)
1
2 cup ripe peeled avocado, sliced
1
2
1
4
1
4

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.

2. RoaSted caRRot, chicken,


and GRape Quinoa Bowl
Hands-on: 20 min. Total: 30 min.

Caramelized carrots and fresh, juicy grapes


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
greek yogurt
3 tablespoons fresh lemon juice
2 tablespoons water
1
1 2 tablespoons honey
3
4 teaspoon ground cumin
1
2 teaspoon freshly ground black pepper
1 12 cups cooked quinoa
1 12 cups shredded skinless, boneless
rotisserie chicken breast
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

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

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
2
1 12
1
1
2
1
4
1
1.5
5
1 12
1 12
2

tablespoons hot water


tablespoons canola mayonnaise
tablespoons olive oil
tablespoon fresh lemon juice
teaspoon anchovy paste
teaspoon freshly ground black pepper
garlic clove, grated
ounces shaved Parmesan cheese,
divided (about 6 tablespoons)
cups thinly sliced stemmed
lacinato kale
cups cooked quinoa
cups chopped skinless, boneless
rotisserie chicken breast
tablespoons chopped toasted walnuts

1. Combine rst 7 ingredients in a

bowl, stirring well with a whisk. Stir in


3 tablespoons Parmesan cheese. Add
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

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

Sprinkle with feta. Divide quinoa


mixture evenly among 4 shallow bowls;
top evenly with steak and avocado.

1
4

2
2
2
1
2
1

cup pine nuts, toasted


tablespoons tahini
tablespoons water
tablespoons plain nonfat
greek yogurt
tablespoon fresh lemon juice
teaspoons lower-sodium soy sauce
garlic clove, minced

1. Preheat oven to 400.


2. Combine rst 3 ingredients on a

jelly-roll pan. Drizzle with 1 tablespoon 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.

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 ingredients (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.

heavy-duty paper towels. Cover with


additional paper towels; let stand 15

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.

5. aSian StiR-fRy Quinoa Bowl


Hands-on: 28 min. Total: 28 min.

1. Arrange tofu on several layers of

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: 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

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

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 ounce baby arugula leaves


2 ounces goat cheese, crumbled

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
2
3
4
1
2
1
4
1
1 2
1
4
6

tablespoons olive oil, divided


tablespoons apple cider vinegar
teaspoon kosher salt
teaspoon freshly ground black pepper
teaspoon sugar
cups cooked wheat berries
cup pecan halves and pieces, toasted
ounces shredded skinless, boneless
chicken breast
1
2 cup chopped onion
1 tablespoon chopped fresh thyme
1 cup fresh cherries, pitted and halved

3
2
2
2
1
3
4
1
2
3
2
1 12
3
4
1
3
312

tablespoons water
tablespoons capers, drained
tablespoons plain 2% greek yogurt
tablespoons cider vinegar
teaspoon Dijon mustard
teaspoon freshly ground black pepper
teaspoon sugar
ounces 13-less-fat cream cheese
cups cooked wheat berries
cups thinly sliced english cucumber
cup thinly vertically sliced red onion
cup fresh dill
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.
Place 1 cup spinach in each of 4 bowls;
top each serving with 1 cup wheat
berry mixture and 12 ounce salmon.
serVes 4
CALOrIes 275; FAt 7.1g (sat 3g, mono 1.3g, poly 0.6g);
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.

1
2

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
1
1
1
1
2
1
4

2
1 12
3
4
1
2
1
3

teaspoons hoisin sauce


tablespoon rice vinegar
tablespoon lower-sodium soy sauce
tablespoon minced garlic
teaspoon freshly ground black
pepper
teaspoon kosher salt
cups cooked wheat berries
cups chopped cooked chicken thighs
cup sugar snap peas, halved
diagonally
cup dry-roasted, unsalted cashews
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

cup 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;
IrON 0mg; sODIUm 535mg; CALC 10mg

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
2
1
2
1
2
1
2
1
1 2

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
2
2
2
1
2
1
4
2 12

tablespoons chopped fresh parsley


tablespoons extra-virgin olive oil
tablespoons fresh lemon juice
teaspoons chopped fresh thyme
teaspoon black pepper
teaspoon kosher salt
cups cooked wheat berries

1
1
1
3
2
2

tablespoons extra-virgin olive oil


tablespoons white wine vinegar
teaspoon kosher salt
teaspoon freshly ground black
pepper
teaspoon tomato paste
cups cooked wheat berries
cup sliced English cucumber
cup chopped watermelon
cup yellow grape tomatoes, halved
tablespoons chopped fresh mint
ounces feta cheese, crumbled
(about 12 cup)
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)
CALOrIes 306; FAt 16.5g (sat 3.8g, mono 9.2g, poly 2.4g);
prOteIN 9g; CArb 31g; FIber 5g; CHOL 13mg;
IrON 2mg; sODIUm 411mg; CALC 103mg

recipes by robin bashinsky,


tiany Vickers Davis, sidney Fry,
and Adam Hickman
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

Each pouch provides 3/4 cup fruit juice, which


is 1 1/2 servings of fruit according to the U.S.
Dietary Guidelines. As part of a well-balanced
diet, eat a variety of fruits every day and be sure
to make most of your fruits whole fruit.
2
Consume a variety of beverages every day.
3
Each pouch provides 1/2 cup fruit and vegetable
juice, which is one combined serving of fruits and
vegetables according to the U.S. Dietary Guidelines (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.

by
r
atche
H
y
d
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 >>

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.

Angies boom Chicka pop


sea salt popcorn
Often bagged popcorn is overly chewy,
doused with fake butter, or even stale,
but not this one. Its fresh and light with
just the right amount of salt.

planters NUtrition
Wholesome Nut mix
A premium blend of almonds, whole
cashews, and macadamia nuts (it doesnt
skimp on the latter, so you dont have to
be stingy with your snackmates) that is
nicely crisp and not overly salty.

stonyeld Organic Nonfat strawberry Greek Yogurt


The strawberry avor is authentic in this surprisingly creamy
(rare for a nonfat Greek yogurt) treat. The low-tang factor makes
it a good protein-packed snack for nonGreek lovers.

Cedars taboule salad


A sizable low-calorie portion
satises with a high ratio of grains,
bright lemon avor, and surprisingly 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

Justins ChocolateHazelnut butter 80-Calorie packs


Drop one of these in your bag to give your toast
or banana a boost. With its combination of
fresh-roasted hazelnut and dark cocoa avors,
this creamy spread satiates a candy bar craving.

emerald
Cocoa roast Almonds
A deeply velvety coating of
chocolaty goodness in each
crunchy bite satises a sweet
tooth without maxing out on
calories or saturated fat.

stacys multigrain pita Chips


A hearty, seeded texture makes this
chip a sturdy dipper, with the butteryrich avor you expect from a pita chip.
You can taste the whole grains (wheat,
rye, barley, oats, and millet).

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

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.

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 >>

Lundberg Original sea salt


rice Chips
With 18g whole grains in a serving and a
lower sodium level than most chips, this
toasty, rice-packed snack oers a thick
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
undertone. Guacamole is so
easy to overdo, portion-wise,
and these 100-calorie cups
keep that in check.

Krave pineapple Orange beef Jerky


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.

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

Amys Orange biscotti


Tastes straight from a (good) bakery with an authentic
orange avor and a hint of bitter edge. Just the right
texture to withstand coee dunks. The addition of
brown rice our earns our whole-grain approval.

Nibmor
extreme dark
Chocolate with Cacao
Nibs (80% Cacao)
Built-in portion control
for choc-lovers. This is a
purists dark chocolate
smooth and slightly tannic,
with a pleasant crunch
from the nibs.

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.

boars Head Hummus


Testers refused to choose between two
avors in this lineup: Both the Roasted
Red Pepper and Roasted Pine Nut
were big pleasers, the former for its
bright red-pepper notes, the latter for
pine-nutty intensity.

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-savorysweet balance. Its dry, loose
texture tastes homemade.

Nabisco triscuit Original


A classic for a reason: Its a wholegrain powerhouse with a straightforward recipe (just wheat, oil, and
saltseriously) and a nutty, toasty
texture that provides what feels like
innite layers to bite through.

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

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.

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.

Nonnis tHINAddictives pistachio


Almond thins
What we imagine would happen if a marzipanlike 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.

Chobani Flip Vanilla Golden Crunch


Luscious texture with a nice crunchy
contrast (courtesy of pued millet, cornakes, pecans, and oats) that you stir in at
your own preferred ratio. The vanilla avor is
pleasantly subtle and not overly sweet.

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

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.
Find us in t he p rod u c e s ec tion.
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

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
. di n
f
.
i
.
t.g

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

rs

Even as the deceleration of the weekend


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

just

go

ier!
s
a
e
t
t a lo

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 meatlover 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 cinnamonscented 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 Steak
Tacos /
Cabbage and
Mango Slaw

Lemon-Pepper Flank
Steak Tacos
Smoky Tilapia Tacos
Cabbage and Mango Slaw
Simmered Pinto Beans
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
avorful and supermoist. Dont be
tempted to save time by skipping
the resting step before slicing
the juices will run out from the
meat, making it dry.
1 (1 14-pound) ank steak,
trimmed
2 teaspoons grated
lemon rind
3
4 teaspoon freshly ground
black pepper
cooking spray
2 tablespoons fresh
lemon juice
1 tablespoon olive oil
1 tablespoon lower-sodium
soy sauce
3 garlic cloves, minced
1
4 teaspoon kosher salt
12 (6-inch) corn tortillas
1 ounce queso fresco,
crumbled (about 14 cup)

Food ST yLing: Marian cooPEr cairnS; ProP ST yLing: carL a gonz aLES - harT

1. Sprinkle steak with

rind and pepper, pressing


to adhere.
2. Heat grill pan over
medium-high heat. Coat
pan with cooking spray. Add
steak to pan; grill 6 minutes
on each side or until desired
degree of doneness. Place
steak on a cutting board;
let stand 5 minutes.
3. Combine juice, oil, soy
sauce, and garlic in a small
bowl. Cut steak diagonally
across grain into thin slices.
Drizzle steak with soy sauce
mixture; sprinkle with salt.

4. Heat tortillas on grill


pan coated with cooking
spray 20 seconds on each
side or until lightly charred.
Divide steak among tortillas.
Sprinkle each taco with
about 1 teaspoon cheese.
serVes 6 (serving size: 2 tacos)
CALOrIes 245; FAt 9.4g (sat 2.9g, mono
4g, poly 1g); prOteIN 22g; CArb 20g;
FIber 2g; CHOL 56mg; IrON 1mg;
sODIUm 230mg; CALC 49mg

toPPing oPtion

Cabbage and
mango slaw
Hands-on: 5 min. Total: 5 min.

We made this slaw to top tacos,


but the tangy-sweet-hot salad
can stand on its own as a side dish.
Serve it alongside broiled pork
chops or with your favorite jerk
chicken. For extra heat, you can
mix in a whole minced serrano
chile rather than half.
3 cups thinly sliced
Savoy cabbage
1 cup ripe peeled
julienne-cut mango
1
2 cup vertically sliced
red onion
2 tablespoons cider vinegar
1 tablespoon olive oil
1
8 teaspoon kosher salt
1
8 teaspoon freshly ground
black pepper
1
2 serrano chile, seeded
and minced
1. Combine all ingredients in
a medium bowl; toss to coat.
serVes 6 (serving size: 23 cup)
CALOrIes 51; FAt 2.4g (sat 0.4g, mono
1.7g, poly 0.3g); prOteIN 1g; CArb
7g; FIber 2g; CHOL 0mg; IrON 0mg;
sODIUm 51mg; CALC 18mg

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 .

FUSS-FREE FIXINGS
toP The taco toppings hold up well, so slice, shred, and chop
ahead, and store everything covered and refrigerated right
in their serving dishes. aboVE Taco night keeps everything
light and easyand that makes for happy moms.

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
cup chopped onion
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
1 12 teaspoons minced
chipotle chiles, canned
in adobo sauce
1
2
1
2

tACO OptiOn 2

smoky tilapia tacos


Hands-on: 10 min.
Total: 21 min.

Inexpensive tilapia is
readily available and
sustainable. Broiling makes this a
no-fuss sh dish. The tilapia cooks
fast, so make sure all the other
components for the taco are ready
before you put it under the heat.
sustainable
choice

1 teaspoon garlic powder


1 teaspoon Spanish smoked
paprika
1
4 teaspoon ground
coriander
1
4 teaspoon freshly ground
black pepper

3
8

teaspoon kosher salt,


divided
2 pounds tilapia llets
1 tablespoon olive oil
1 tablespoon nely
chopped fresh cilantro
2 teaspoons canned
chopped green chiles
1 diced peeled avocado
12 (6-inch) corn tortillas
cooking spray
6 lime wedges

1. Preheat broiler to high.


2. Combine rst 4 ingredi1
4

ents and teaspoon salt.


Brush llets with oil, and
sprinkle with spice mixture.
Place llets on a baking

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

sheet. Broil 6 minutes or


until sh akes easily when
tested with a fork.
3. Combine remaining 1 8
teaspoon salt, cilantro, chiles,
and avocado in a bowl;
lightly mash with a fork.
4. Heat tortillas on a grill
pan coated with cooking
spray 20 seconds on each
side or until lightly charred.
Divide avocado mixture and
sh among tortillas. Serve
with lime wedges.
serVes 6 (serving size: 2 tacos)
CALOrIes 304; FAt 10.8g (sat 1.9g, mono
5.7g, poly 1.9g); prOteIN 33g; CArb
22g; FIber 5g; CHOL 76mg; IrON 1mg;
sODIUm 258mg; CALC 42mg

1. Heat a saucepan over

medium-high heat. Add oil;


swirl to coat. Add onion,
bell pepper, cumin, and
garlic; saut 2 minutes. Add
stock, salt, black pepper, and
beans; simmer 7 minutes.
Stir in juice and parsley.
2. Combine remaining
ingredients; serve with beans.
serVes 6 (serving size: about 14 cup
beans and 2 tablespoons cream)
CALOrIes 128; FAt 5.4g (sat 2.6g, mono
1.1g, poly 0.2g); prOteIN 5g; CArb
14g; FIber 4g; CHOL 16mg; IrON 1mg;
sODIUm 100mg; CALC 99mg

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
Cinnamon Chicken
Hands-on: 12 min.
and Cashews
Total: 1 hr. 10 min.

sweet potato
with Cinnamon
Chicken and
Cashews

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 roasted Sweet potatoes


(recipe above)
1
3 cup uncooked pearl barley
1 12 tablespoons olive oil
1 tablespoon nely
chopped garlic
4 12 cups coarsely chopped
broccoli orets
(about 1 large head)
1
4 cup water
1
4 teaspoon kosher salt
1
4 teaspoon crushed
red pepper
2 ounces cheddar cheese,
shredded (about 12 cup)

Hands-on: 20 min.
Total: 1 hr. 10 min.

6 roasted Sweet potatoes


(recipe above)
1 tablespoon olive oil
1
4 cup nely chopped celery
1
4 cup dried tart cherries
1
4 cup golden raisins
3 tablespoons orange juice
1
4 teaspoon ground cinnamon
1
8 teaspoon ground red
pepper
1
8 teaspoon kosher salt
2 cups shredded skinless,
boneless rotisserie
chicken breast
1
2 cup dry-roasted cashews,
unsalted
1
4 cup thinly sliced green
onions

1. Preheat oven to 400. Bake


potatoes according to recipe
instructions above.
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.

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: 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

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 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
2
1
2
2
1 12
1 12
1
1
2
4
3
2
1
1

tablespoon canola oil


cups prechopped onion
cup chopped carrot
tablespoons unsalted
tomato paste
tablespoons minced
fresh garlic
teaspoons dried oregano
teaspoons chili powder
teaspoon kosher salt
teaspoon Spanish
smoked paprika
cups stemmed and
torn kale
cups organic vegetable
broth
red bell peppers, chopped
jalapeo pepper,
seeded and chopped
(14.5-ounce) can
unsalted diced tomatoes,
undrained
(15-ounce) can unsalted
black beans, rinsed
and drained
(15-ounce) can unsalted
kidney beans, rinsed and
drained

REPEAT AS NEEDED

The Friday night supper bar is bound to be a hit and is perfect to


plan on serving ofteneven when its just movie night at home
with friends. choices galore make it a crowd-pleaser.
toPPing oPtion

1 (15.5-ounce) can unsalted


chickpeas (garbanzo
beans), rinsed and drained
1 (15.8-ounce) can unsalted
great northern beans,
rinsed and drained
1 (16-ounce) can unsalted
pinto beans, rinsed and
drained
1. Heat a large Dutch oven

over medium heat. Add oil;


swirl to coat. Add onion and
carrot; saut 10 minutes or
until tender. Stir in tomato
paste and next 5 ingredients
(through paprika); cook 2
minutes, stirring constantly.
Add kale and remaining
ingredients. Cover and
simmer 45 minutes.
serVes 8 (serving size: about 1 12 cups)
CALOrIes 221; FAt 2.8g (sat 0.2g, mono
1.2g, poly 0.7g); prOteIN 11g; CArb
39g; FIber 12g; CHOL 0mg; IrON 3mg;
sODIUm 520mg; CALC 153mg

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 .

1. Preheat oven to 400.


2. Combine rst 5 ingredi-

Cheesy Corn
bread Croutons
Hands-on: 17 min.
Total: 1 hr. 15 min.

These toasted corn bread cubes


are crispy and hearty enough
to top a bowl of chili without
falling apart into crumbs.
1 cup ne cornmeal
1.5 ounces all-purpose our
(about 13 cup)
1 teaspoon baking
powder
1
2 teaspoon salt
1
2 teaspoon baking soda
1
2 cup low-fat buttermilk
2 tablespoons butter,
melted and cooled
2 ounces sharp cheddar
cheese, shredded
(about 12 cup)
1 large egg, lightly
beaten
cooking spray

ents in a medium bowl,


stirring with a whisk. Stir in
remaining ingredients except
cooking spray. Spread batter
in an 8-inch square metal
baking pan coated with
cooking spray. Bake at 400
for 20 minutes or until a
wooden pick inserted in
center comes out clean.
Cool in pan on a wire rack
10 minutes. Invert onto
rack, and cool completely.
Leave oven on.
3. Cut corn bread into 36
(11 3-inch) cubes. Spread in
an even layer on a baking
sheet; bake 10 minutes or
until bread is toasted.
serVes 12 (serving size: 3 croutons)
CALOrIes 107; FAt 4.2g (sat 2.4g, mono
1.2g, poly 0.3g); prOteIN 3g; CArb
14g; FIber 1g; CHOL 26mg; IrON 1mg;
sODIUm 237mg; CALC 72mg

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

HELP YOURSELF

Keep toppings like sour


cream and cheese chilled
until diners arrive to prevent
spoiling or melting. its also a
good idea to let everyone
slice the avocado and radish
as needed to keep the
avocado from turning brown
and the radish from drying
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

layer on a baking sheet


coated with cooking spray.
Bake at 400 for 10 minutes
or until corn is golden and
lightly toasted. Combine
corn and remaining ingredients in a medium bowl,
tossing to combine.
serVes 6 (serving size: 13 cup)
CALOrIes 43; FAt 0.7g (sat 0.1g, mono
0.2g, poly 0.2g); prOteIN 2g; CArb
9g; FIber 1g; CHOL 0mg; IrON 0mg;
sODIUm 139mg; CALC 7mg

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

to

what you cook, satisfy your wildest desire with the enticing taste of succulent,
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

Deep-Dish
Mushroom and
Onion Pizza
Recipe p. 134

en
KiTch
T
s
e
cL T
weLL
es by
p
i
c
in bag
e
a
i
R
y
b
y
gR aph
phoTo
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

g.

alsamic drizzle make


b
t
e
e
w
s fres
y-s
g
n
h to
Ta
ma
toe
ss
in

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

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

In classic ratatouille style,


the veggies cook separately
to give each the perfect
crisp-tender texture.

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
1
1
3
1

ounces refrigerated fresh pizza dough


tablespoon honey
teaspoon water
(12-inch-thick) fresh pineapple slices
(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

These mini pies


are a cinch to ip
on and o the
grill, giving the
ame-kissed
crust delectably
toasty avor.

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 pineapple 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
lightly oured surface. Lightly coat
dough with cooking spray. Place dough
on grill rack; grill 2 minutes on each
side or until lightly browned.
5. Reduce grill temperature to medium.
6. Spread marinara evenly over pizzas,
leaving a 12-inch border. Arrange
pineapple and ham over pizzas;
sprinkle with cheese. Place pizzas on
grill rack; grill pizzas 3 minutes or until
cheese melts. Sprinkle with pepper.
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


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 12

1. Remove dough from refrigerator.


Let stand at room temperature,
covered, for 30 minutes.
2. Preheat broiler to high.
3. Combine tomatoes and 1 tablespoon
oil on a parchment-lined baking sheet;
toss to coat tomatoes. Broil 10 minutes
or until tomatoes begin to brown.
4. Bring vinegar to a simmer in a
saucepan over medium heat; simmer
10 minutes or until reduced by half.
5. 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).
6. Roll dough into a 14-inch circle on
a lightly oured surface; pierce dough
liberally with a fork. Remove pizza
stone from oven. Sprinkle cornmeal
over pizza stone. Place dough on pizza
stone; bake at 500 for 5 minutes.
7. Remove stone from oven. Combine
remaining oil and garlic; brush evenly
over crust, leaving a 1-inch border. Top
with tomatoes and cheese. Spray
border of crust with cooking spray.
Bake 12 minutes or until cheese melts
and crust browns. Sprinkle with salt
and pepper. Drizzle with vinegar;
sprinkle with basil. Cut into 8 wedges.
serVes 4 (serving size: 2 wedges)
CALOrIes 385; FAt 15.2g (sat 5.1g, mono 7.3g, poly 1.5g);
prOteIN 12g; CArb 47g; FIber 7g; CHOL 17mg;
IrON 1mg; sODIUm 676mg; CALC 22mg

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 .

BBQ Pizza with Slaw


Hands-on: 19 min. Total: 40 min.

The sweet, tangy, spicy barbecue topping


comes together in a snap with the help of
supermarket rotisserie chicken.
12 ounces refrigerated fresh
pizza dough
1
3 cup unsalted ketchup
1
4 cup lower-sodium marinara sauce
3 tablespoons water
1 tablespoon honey mustard
1 teaspoon ground ancho
chile pepper
1 teaspoon lower-sodium
Worcestershire sauce
3
4 teaspoon smoked paprika
3
4 teaspoon garlic powder
1
2 teaspoon onion powder
3 ounces shredded skinless,
boneless rotisserie chicken breast
2 teaspoons cornmeal
3 ounces reduced-fat sharp cheddar
cheese, grated (about 34 cup)
2 teaspoons cider vinegar
2 teaspoons extra-virgin olive oil
Dash of sugar
1
4 cup thinly sliced green cabbage
1
4 cup thinly sliced red onion
3 tablespoons grated carrot
2 tablespoons chopped fresh
at-leaf parsley
1
2 teaspoon crushed red pepper

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
with a fork. Carefully remove pizza
stone from oven. Sprinkle cornmeal
over stone; place dough on stone.
Spread remaining sauce over crust,
leaving a 12-inch border. Arrange
chicken mixture over dough. Sprinkle
with cheese. Bake at 500 for 9 minutes
or until crust and cheese are browned.
5. Combine vinegar, oil, and sugar in a
medium bowl, stirring with a whisk.
Stir in cabbage, onion, and carrot;
toss to coat. Top pizza with cabbage
mixture, parsley, and red pepper. Cut
into 8 wedges.
serVes 4 (serving size: 2 wedges)
CALOrIes 399; FAt 9.7g (sat 3.6g, mono 3g, poly 0.8g);
prOteIN 20g; CArb 55g; FIber 7g; CHOL 34mg;
IrON 2mg; sODIUm 702mg; CALC 170mg

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 occasionally. Wrap peppers in foil; close tightly.
Let stand 15 minutes. Peel and seed
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.
6. Add onion rings to pan; grill 4
minutes on each side or until well
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
fresco. Return stone to oven; bake
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.

Pizza crust

PerfecTion

1. Rest refrigerated fresh


dough at room temp for 30
minutes so its easier to roll.

2. Pierce the rolled dough all


over with a fork to prevent it
from bubbling and pung.

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
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

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
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

pan; saut 3 minutes. Remove zucchini


mixture from pan; set aside.
6. Combine marinara and vinegar.
7. Roll dough into a 14-inch circle.
Pierce liberally with a fork. Remove
stone from oven. Sprinkle cornmeal on
stone. Place dough on stone; bake at
500 for 5 minutes. Remove from oven.
Spread marinara mixture over dough,
leaving a 12-inch border; top with
half of mozzarella. Arrange zucchini
mixture over cheese. Top with remaining mozzarella, eggplant mixture,
peppers, and onion rings. Sprinkle
with Parmesan. Bake 10 minutes or
until crust is done. Top with basil and
crushed red pepper. Cut into 8 wedges.
serVes 4 (serving size: 2 wedges)
CALOrIes 392; FAt 11.6g (sat 4.9g, mono 4.6g, poly 1.2g);
prOteIN 15g; CArb 55g; FIber 10g; CHOL 20mg;
IrON 3mg; sODIUm 585mg; CALC 102mg

DeeP-Dish MushRooM
anD onion Pizza
Hands-on: 35 min.
Total: 2 hr. 30 min.

1 14
1
2
3
4
3
9

teaspoons dry yeast


teaspoon sugar
cup warm water (110)
tablespoons olive oil
ounces all-purpose our, divided
(about 2 cups)
1
4 cup semolina our
3
8 teaspoon salt
cooking spray
1 tablespoon olive oil
1
1 2 cups thinly vertically sliced onion
1 tablespoon minced garlic
1
2 teaspoon dried oregano
1
4 teaspoon salt, divided
1
4 teaspoon freshly ground black pepper
1 (8-ounce) package sliced mushrooms
3
4 cup lower-sodium marinara sauce
1 bay leaf
1 tablespoon olive oil

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
with a knife. Add 7.9 ounces our,
semolina, and 38 teaspoon salt to yeast
mixture; mix at medium-low speed
with a dough hook until smooth (about
4 minutes). Turn dough out onto a
lightly oured surface. Knead until
smooth and elastic (about 5 minutes),
gradually adding remaining 14 cup
all-purpose our. Place dough in a
large bowl coated with cooking spray,
turning to coat top. Cover and let rise
in a warm place (85), free from drafts,
11 2 hours or until doubled in size.
2. Heat a large skillet over mediumhigh heat. Add 1 tablespoon oil; swirl
to coat. Add onion; cook 3 minutes or
just until tender. Stir in garlic; cook 30
seconds, stirring constantly. Add
oregano, 18 teaspoon salt, pepper, and
mushrooms. Cook 6 minutes or until
mushrooms release their moisture.
3. Combine remaining 1 8 teaspoon salt,
marinara, and bay leaf in a saucepan.
Bring to a boil; reduce heat, and
simmer 5 minutes. Discard bay leaf.
4. Preheat oven to 425. Place oven
rack in bottom third of oven.
5. Coat bottom and sides of a 10-inch
springform pan with 1 tablespoon oil.
Punch dough down; turn dough out
onto a lightly oured surface. Gently
press dough into a 13-inch circle.
Carefully lift dough and place in
prepared pan. Press dough into bottom
and halfway up sides of pan. Sprinkle
Parmesan evenly over dough. Top with
mushroom mixture. Spread marinara
mixture over mushroom mixture.
Sprinkle with mozzarella. Bake at 425
for 28 minutes or until crust and
cheese are browned. Let stand 5
minutes. Cut into 6 wedges.
serVes 6 (serving size: 1 wedge)
CALOrIes 410; FAt 18g (sat 4.9g, mono 9.8g, poly 1.6g);
prOteIN 15g; CArb 47g; FIber 3g; CHOL 19mg; IrON
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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grains that even picky eaters will love.

You'll love mealtime


as much as he does.

With wholesome ingredients and irresistible


taste, it's the only one cats ask for by name.
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2014 Big Heart Pet Brands. All Rights Reserved.

fRESH
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now

Secrets, Tips, and Recipes from Americas Healthy-Cooking Experts

Great
Grapes
Falls red fruits oer
the sweetest rewards.

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

by Ch e ry l s lo Cu m

hough you can get


grapes year-round,
now is peak season
for late summers
red seedless varieties. 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
confidential

Roasting extends the life of


older grapes. Keep the cooked
fruit in the fridge up to 4 days.

preserve
Freeze hardy herbs
like rosemary in olive
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

!
h
c
n
u
b
a
s
k
n
a
Th
FoodCorps is proud to work with our
Corporate Council to connect kids to
real food and help them grow up healthy.
What we feed our children, and what we teach them about
food in school shapes how they learn, how they grow and
how long they will live.
Thanks to the support of our Corporate Council members,
FoodCorps is working to ensure that our childrens future is
a healthy one.

Learn mor e about FoodCorps and our Corpor ate Council member s w w w.foodcorps.or g

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

to regain the creaminess,


warm 14 cup fat-free milk in
a saucepan; add leftover
pasta. reheat gently;
stir occasionally.

The splash of vodka works as a avor enhancer,


adding a little jolt to the creamy sauce.
8 ounces uncooked fettuccine
1 teaspoon olive oil
1 pound fresh asparagus spears,
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
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 mediumhigh 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 .

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

leftovers?

Hands-on: 23 min. Total: 23 min.

A DV ERT I S EM EN T

NO TIME TO COOK HEALTHY?


NO PROBLEM!

New ready-made meal solutions from Cooking Light, available at BJs


LOOK FOR
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IN THE PREPARED
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kitchen of Cooking Light. Try our entire line:

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Visit CookingLight.com/BJs to learn more.


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

Vietnamese barbecue Pork


and noodle salad
Hands-on: 20 min.
Total: 1 hr. 35 min.

Sambal oelek is a condiment youll


be happy to have on hand. Made by
grinding together chiles, vinegar or lime, a
touch of sugar, and salt, its great in marinades
and salad dressings, or it can add heat and
complexity to a fruity mango salsa.
5 teaspoons dark sesame oil,
divided
2 tablespoons lower-sodium
soy sauce
1
1 2 tablespoons sambal oelek
(ground fresh chile paste)
1 tablespoon brown sugar
6 garlic cloves, chopped
1 large shallot, chopped
1 (12-ounce) pork tenderloin
cooking spray
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

6
1
2
1
1
2
2

ounces uncooked rice vermicelli


tablespoon fresh lime juice
cups sliced romaine lettuce
cup thinly sliced cucumber
cup julienne-cut carrot
tablespoons chopped dry-roasted,
unsalted peanuts
4 lime wedges

1. Combine 1 tablespoon sesame oil


and next 5 ingredients (through
shallot) in a mini food processor;
process until smooth. Place pork in a
large zip-top plastic bag. Set aside
1
4 cup marinade; add remaining
marinade to bag, and seal. Marinate
pork in refrigerator 1 hour, turning
after 30 minutes.
2. Preheat oven to 450.
3. Remove pork from bag; discard
remaining marinade. Place pork on a

broiler pan coated with cooking spray.


Cook 25 minutes or until a thermometer inserted in thickest portion
registers 140. Let pork stand 10
minutes; thinly slice.
4. Cook noodles according to the
package directions; drain and toss with
remaining 2 teaspoons sesame oil and
lime juice. Divide noodles evenly
among 4 bowls, and top each serving
with 12 cup lettuce, 14 cup cucumber,
and 2 tablespoons carrot. Drizzle each
serving with 1 tablespoon reserved
marinade. Divide pork slices evenly
among bowls; top each serving with
11 2 teaspoons chopped peanuts and
1 lime wedge.
serVes 4 (serving size: 1 salad)
calories 373; Fat 10.1g (sat 1.8g, mono 4.1g, poly 3.5g);
Protein 21g; carb 51g; Fiber 2g; cHol 55mg;
iron 3mg; sodium 455mg; calc 53mg

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 .

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

per
serVING

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
confidential

This fresh herb chutney is the


perfect quick condiment for
meattry with beef or lamb.

mellow

tame quinoas bitter


edge by replacing
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
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 teaspoons chopped seeded
jalapeo pepper

$ 2.34
per
serVING

w h at i s
budget cooking?

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
ingredients, like some asian sauces or fresh herbs, we account for the entire cost
of the ingredient. for staples and other ingredients, we include the cost for only
the amount used. salt, pepper, and cooking spray are freebies.

1. Combine rst 3 ingredients in


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,
and jalapeo in a food processor. Add
remaining 112 teaspoons oil, remaining
1
1
4 teaspoon cumin, and 4 teaspoon salt;
process until smooth. Serve chicken
topped with chutney.
serVes 4 (serving size: 1 chicken thigh and
about 1 12 tablespoons chutney)
calories 331; Fat 24g (sat 4.8g, mono 11.8g, poly 5.5g);
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 .

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

1
2

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Kids love mixing things up


Let them mix up lunch time too.
Lunchables with Smoothie
Kabobbles lets them mix up
their favorite foods.
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Meow Mix Cat Food has


gone Hollywood

11th Annual Classic San Diego


Bay Wine & Food Festival

Show us how you and your


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and you could both win a
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November 16-23! Over 200 wineries,
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TheDish

test kitchen
confidential

Apple Streusel Muns


For these irresistible whole-grain
goodies, its all about the drizzle.

Matisse
reid

is a kid
who cooks
for friends
and familY
age: 13

maple-Y!

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

turn
the
page

Matisse (age 13)


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

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 .

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

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 tablespoon 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
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.

2014 Pepperidge Farm, Incorporated.

Because you want to give


them the sun, the moon and
sweet swirls of cinnamon.

Try all our toasty varieties, including


Pumpkin Spice, available this fall.

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test kitchen
confidential

If you can ensure these wont


get eaten beforehand, enjoy for
breakfast with Greek yogurt.

apple streusel
Muffins with
Maple Drizzle
Hands-on: 25 min.
Total: 45 min.

streusel:
2 tablespoons oldfashioned 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
cinnamon
1 12 teaspoons baking powder
1
2 teaspoon baking soda
1
4 teaspoon kosher salt
3
4 cup low-fat buttermilk
1
2 cup brown sugar
2 tablespoons canola oil
1 tablespoon butter, melted
1 large egg, lightly beaten
1 granny smith apple,
diced (about 1 14 cups)
1
2 cup powdered sugar
2 tablespoons maple syrup
1
2 teaspoon water
1. Preheat oven to 400.
2. To prepare streusel,

combine rst 5 ingredients


in a bowl; set aside.
3. To prepare muns, weigh
or spoon 5 ounces spelt our
and whole-wheat pastry
our into dry measuring
cups; level with a knife.
Combine ours, cinnamon,
baking powder, baking soda,
and salt in a medium bowl.
4. Combine buttermilk, 1 2
cup sugar, oil, 1 tablespoon
melted butter, and egg in a
bowl. Add buttermilk
mixture to our mixture,
stirring just until combined.
Fold in apple. Divide batter
among 12 paper-lined

slice it

Use a serrated knife to get


clean, even tomato slices.
the teeth grab hold of the
thin skin and wont slip.

mun cups; top evenly with


streusel. Bake at 400 for 16
minutes or until a wooden
pick inserted in the center
comes out with moist
crumbs clinging. Cool in
pan 5 minutes. Remove
from pan; cool completely.
5. Combine powdered sugar,
syrup, and 1 2 teaspoon water
in a bowl; stir until smooth.
Drizzle evenly over muns.
serVes 12 (serving size: 1 mun)
calOries 194; fat 5.2g (sat 1.6g, mono
2.2g, poly 0.8g); prOtein 4g; carb
35g; fiber 2g; chOl 21mg; irOn 1mg;
sODiuM 196mg; calc 77mg

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recipe by christine
burns rudalevige

Dried Red Lentils


These legumes cook to a creamy
texture that enriches many dishes.

turN
the
page

for recipe
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

Naomi
duguid

awardwinning
cookbook
author

burgers

love having a stash of


red lentils (actually they
are a gorgeous orangepink 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 (especially valuable if cooking for
vegetarians or vegans), and lend
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 proportion 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 interesting ways to prepare red lentils is
to make meatless burgers,
spiced with onion and a little
tomato paste, as well as a generous squeeze of lemon juice. You
can make them ahead and serve
them at room temperature as
an appetizer or as a vegetarian
main course, or instead you can
shape them ahead, then pan-fry
and serve them hot.

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 .

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

test kitchen
confidential

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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.

reD LeNtIL bUrgers


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
1
3
3
1
1
2
1
4
2
1 14
3
4
6

cup dried small red lentils


cup uncooked long-grain white rice
tablespoons olive oil, divided
tablespoons chopped green onions
tablespoon tomato paste
teaspoon ground red pepper
cup chopped fresh cilantro, divided
tablespoons fresh lemon juice
teaspoons kosher salt
cup diced english cucumber
lemon wedges

1. Rinse and drain lentils; place lentils

and rice in a large saucepan. Cover


with water to 3 inches above lentil

Quinoa

gets nutrition rolling.

mixture; bring to a boil. Cover, reduce


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

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
the easiest way to cook corn ive ever tried. simply place two unshucked
ears in the microwaveseriously, dont prep them in any way. microwave 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

, TM, 2014 Kashi Company

Easiest Technique for Clean Cobs

test kitchen
confidential

slow
cooker

Easiest Red Beans and Rice


Big, bold Nawlins avor builds in the
slow cooker while youre at work.

Slow Cooker red


BeanS and riCe
Hands-on: 30 min.
Total: 16 hr. 30 min.

1 pound dried red


kidney beans
1 tablespoon olive oil
1 pound andouille
sausage, quartered
lengthwise and
cut crosswise into
3
4-inch pieces
1
1 2 cups chopped onion
1 12 cups chopped
poblano chile
1 cup diced celery
2 tablespoons chopped
fresh thyme
1
2 teaspoon kosher salt
10 garlic cloves, crushed
1 (12-ounce) can
lager-style beer
(such as budweiser)
4 cups unsalted chicken
stock (such as swanson)
1
2 teaspoon ground
red pepper
1
4 teaspoon freshly ground
black pepper
3 bay leaves
1
2 cup thinly sliced green
onions, divided

2 tablespoons
cider vinegar
4 cups hot cooked
long-grain rice
1. Sort and wash beans;
place in a large saucepan.
Cover with water to 2
inches above beans; cover
and let stand 8 hours.
Drain beans.
2. Return beans to
saucepan. Cover with
water to 2 inches above
beans; bring to a boil.
Cook 10 minutes; drain.
3. Heat a large skillet over
medium-high heat. Add oil
to pan; swirl to coat. Add
sausage; cook 6 minutes or
until browned. Add onion
and next 5 ingredients
(through garlic); cook 8
minutes. Stir in beer; bring

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

to a boil. Cook 2 minutes,


scraping pan to loosen
browned bits. Place
sausage mixture in a
6-quart electric slow
cooker. Add beans, stock,
red pepper, black pepper,
and bay leaves. Cover and
cook on LOW for 8 hours.
4. Discard bay leaves. Stir
in 14 cup green onions and
vinegar. Serve over rice;
sprinkle with remaining
1
4 cup green onions.
SerVeS 8 (serving size: 1 cup bean mixture,
1
1
2 cup rice, and 1 2 teaspoons green onions)
CalorieS 486; FaT 10.1g (sat 3.3g,
mono 5.2g, poly 0.8g); ProTein 30g;
CarB 65g; FiBer 16g; CHol 33mg;
iron 7mg; SodiUM 634mg;
CalC 117mg

recipe by robin Bashinsky

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 .

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

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.

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test kitchen
confidential

6 Stellar Soup Toppers


Simple butternut squash soup is a perfect base
for both creamy and crunchy toppers.

1
4

2
3

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.

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

beet Cream
wIth Goat
Cheese and
ChIVes
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

spICed popCorn
and baCon
cook 1 bacon slice in
a nonstick skillet until
crisp. remove bacon
from pan, reserving

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

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
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

parmesan and
shaLLot CrIsps
preheat oven to 300.
saut 1 large sliced shallot
in 1 teaspoon olive oil until
lightly browned. grate
3 ounces ParmigianoReggiano 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
slices into each. bake 20
minutes or until golden.
serVes 8 (serving size: 1 crisp)
CaLorIes 53; Fat 3.6g
(sat 1.9g); sodIUm 163mg

ChIpotLe
KaLe ChIps
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

roasted red
pepper and
Cream
place 12 cup bottled
roasted red bell
peppers, 1 12 teaspoons
extra-virgin olive oil, 12
teaspoon ground cumin,
and 1 garlic clove in a
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

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 .

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

serVes 8
CaLorIes 92; Fat 0.2g
(sat 0g); sodIUm 294mg

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12 veggie burgers.
All a good source of protein.
All ready to be grilled up, piled on and taken down.

See nutrition information for sodium content.

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

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

Monday

tueSday

WedneSday tHuRSday

burgers
you can throw
on thegrill.

orzo Salad
with Spicy
Buttermilk
dressing

Grilled
Individual
Hawaiian
Pizzas

Greek-Style
Pork Chops

this issue,
page 130

+
Spinach Salad

+
Homemade
Pita Chips
with Red
Pepper dip

FRIday

different
veggie

Spiced Pork
Grilled
tenderloin Salmon and
with Sauted Brown Butter
apples
Couscous

Dessert Bonus:

Baby Potatoes Honey Glazed


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.

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

See them all at


MorningStarFarms.com

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cooking light (issn 0886-4446) is published monthly (except January/February) by time inc. lifestyle group, 2100 lakeshore Drive, Birmingham, Al 35209. Periodicals postage paid at Birmingham, Alabama, and at additional mailing oces. PostmAster: Please send changes of address to cooking light, customer service, P.o. Box 62376,
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
be held responsible for any unsolicited material. U.s. subscriptions: $22 for one year. Please allow six to eight weeks for shipment on new subscriptions and for changes of address. For helP With yoUr sUBscriPtion, call 800-336-0125, or write cooking light subscriber Assistance, P.o. Box 62376, tampa, Fl 33662-2376.

key

kiD fRiEnDly
QUick & EASy
fREEzABlE
MAkE AhEAD
VEGEtARiAn
GlUtEn fREE*

*Read labels carefully;


gluten hides in
unexpected places.

BEVERAGES

creamy, Dreamy
tropical smoothie p.90

BREADS

Apple streusel
muffins with maple
Drizzle p.149
cheesy corn Bread
croutons p.119
Jammin oat
muffins p.92

DESSERtS

grilled Bananas
on sugared rum
toast p.73
grilled Fig toast p.73

GRAinS

september recipe index

Asian stir-Fry Quinoa


Bowl p.99
Black Bean Quinoa
salad with chipotle
steak p.98
cashew chicken
Wheat Berry salad
with Peas p.101
cauliflower and
chickpea Quinoa with
tahini Drizzle p.98
cherry, chicken, and
Pecan Wheat Berry
salad p.99
kale caesar Quinoa
salad with roasted
chicken p.98
roasted carrot,
chicken, and grape
Quinoa Bowl p.98
smoked salmonWheat
Berry salad with caperyogurt Dressing p.99

tuna, olive, and Wheat


Berry salad p.101
Wheat Berry salad with
melon and Feta p.101

MAin DiShES

beef

carne Asada
Pizza p.132
ginger steak with
sesame Brown
rice p.61
lemon-Pepper Flank
steak tacos p.113

fish & shellfish

creamy smoked
salmon and Dill
Frittata p.36
smoky tilapia
tacos p.114
tilapia and Fennelyogurt sauce p.64
pOrK

Broccoli, Pancetta, and


Parmesan Frittata p.83
creamy, cheesy
Double-Potato hash
Brown casserole p.40
grilled individual
hawaiian Pizzas p.130
slow cooker red Beans
and rice p.154
smoky Pork stir-Fry
p.22

pOultry

Apricot-rosemary
chicken thighs with
roasted Almond
couscous p.28
BBQ Pizza with
slaw p.131
Dijon-herb chicken
thighs p.62
grilled chicken thighs
with cilantro-mint
chutney p.144
sausage, Feta, and kale
Frittata p.37
sweet Potatoes with
cinnamon chicken and
cashews p.117

vegetarian

caprese Pizza p.131


cheddar, Broccoli,
and Barley sweet
Potatoes p.117
chilaquiles and
eggs p.89
Deep-Dish mushroom
and onion Pizza p.134
Feta, green onion, and
Asparagus Frittata p.36
mushroom, leek, and
Fontina Frittata p.37
ratatouille Pizza p.134
red lentil Burgers p.153
two-tomato, Basil,
and goat cheese
Frittata p.36

MiScEllAnEOUS

spinach and ham


stuffed Baked
Potatoes p.67
spinach, ham, and
gruyre Frittata p.37

Vietnamese caramel
chicken p.28

Beet cream with


goat cheese and
chives p.156
chipotle kale
chips p.156
Fontina and Basil
croutons p.156
Parmesan and shallot
crisps p.156
roasted red Pepper
and cream p.156
spiced Popcorn and
Bacon p.156

PAStA

Broccoli and Pecorino


Pesto Pasta p.22
caprese mac and
cheese p.58
Fettuccine Alfredo with
Asparagus p.140
two-Pea Pasta with Bacon
Breadcrumbs p.24

SAlADS

Apple and Almond


salad p.67
cabbage and mango
slaw p.113
chicken and roasted
grape salad p.138
chili-Basil slaw p.61
chopped tricolor
salad p.58

edamame succotash
salad p.27
greek-style edamame
salad p.27
marinated Beet
salad p.12
radish and chive
edamame salad p.27
sesame-carrot
edamame salad p.27
shaved BroccoliApple salad with
tarragon Dressing
and Bacon p.83
shaved carrot
salad p.64
tomato-Basil Bread
salad p.62
Vietnamese Barbecue
Pork and noodle
salad p.142

SAnDwichES

BananaAlmond
Butter French toast
sandwiches p.90
crab cake sliders
with yogurt-Dill sauce
p.49

root Beer sloppy


Joes p.24

SAUcES

green Broccoli
spread p.81

SiDES

charred Broccoli
with orange Browned
Butter p.81
Perfect roasted sweet
Potatoes p.117
red Pepper couscous
p.64

simmered Pinto Beans


with chipotle sour
cream p.114
toasted corn
and tomato chili
topping p.120

SOUPS & StEwS


Five-Bean chili p.119
shrimp and corn
chowder p.31
simple Butternut
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.

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

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

HerbLaminated
Biscuits

toyota.com/rav4
Options shown. 2014 Toyota Motor Sales, U.S.A., Inc.