TM

QUICK
IN-SEASON

GRAIN SIMPLE
BOWLS HEALTHY
FOR DINNER
TONIGHT!
p.74
MEALS

GOOD -FOR-YOU
CUCUMBER &
TOMATO SALAD
P. 62

SPEEDY
GO-TO
SAUCES
p.52
NO CHOP,
NO FUSS
p.42
EASY
STOVE-TOP
PASTAS 2018
p.82 BHG.com
 Every bag tells a story.
What’s yours?

Glad® with Febreze™ freshness neutralizes the toughest

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 fast&fresh
6 30 56 82
IN SEASON THE NEW PRE P FAST; TOSS IT
What produce to buy, STEAK NIG HT COOK SLOW Pan sauces give
and when. Vegetables star at the Let your slow cooker pasta night a fresh and

10 center of the plate.

34
do the heavy lifting.

62
colorful boost.

THE G ET-AHEAD
THE PAN COOL
88
COOK MAKE OVE R
Smart strategies for THAT CAN CUCUMBE R YOUR TAKEOUT
stress-free dinners. One and done. SAL ADS Get your global food

12
Sheet-pan suppers just Four cool, crunchy fix without leaving
made your night easier. accompaniments. the house.
SPRINT TO
SUPPE R 42 64 96
Assemble meals in NO CHOP DIVE IN RECIPE INDEX
20 minutes with six Quick, easy, satisfying Go fi shing: Main dishes
ingredients and no dishes—no knife feature salmon, shrimp,
cooking. required. cod, halibut, and more.

22 52 74
BREAKFAST FOR FE E LIN ’ SAUCY COOK THE
DINNER Master four easy SEASON
A.M. meets P.M. with sauces and multiply Switch up basic recipes
frittatas, hash, and your dinner to spotlight the freshest
savory oats. possibilities. seasonal ingredients.

FAST & FRESH | 1

 BETTER HOMES & GARDENS
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TM
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(l to r):
Sarah Brekke,
Sammy Mila,
Kelsey Bulat

COme IN!
this is our
Test Kitchen
THE BONES Q: Do you go home and cook supper every night?
( T H E # 1 Q U E S T I O N A S K E D O F O U R C U L I N A RY P R O F E S S I O N A L S )

8
NUMBER OF
A: Yes, absolutely. Our culinary specialists are home cooks at
heart—like you. So at the end of their day they often step
right back into their kitchens at home!

84
GALLEY Food Science
KITCHENS Lynn Blanchard,
Test Kitchen +
Culinary Arts
IN OUR TEST Director
KITCHEN +
Consumer
Each is about the size of years of Science
many NYC apartment ON-STAFF
kitchens. You won’t
find fancy gadgets or cooking
+
Dietetics
restaurant-style ovens;
we test with appliances
experience =
and tools the average VARIETY OF
home cook might use. COLLEGE
We do, however, have one DEGREES
awesome chandelier that We fail in our OUR TEST
hangs above our sharing
table (aka the trough).
kitchen so you have KITCHEN
success in yours! STAFF HOLDS
 Sarah Brekke Carla Christian the support squad

5a Day
AVERAGE NUMBER
Kitchen Helpers
The Test Kitchen wouldn’t function as
eiciently without our kitchen helpers.
They move through the galley kitchens
wrangling dirty dishes, loading
dishwashers, and working to keep
things as orderly as possible as the
testers are cooking away.

A shopper
The only way we can test so many recipes
each day is with the help of a very key
OF RECIPES EACH
person: the shopper! She makes one
CULINARY
enormous shopping list daily for the next
PROFESSIONAL day’s testing, then heads out to shop major
TESTS DAILY grocery stores and specialty markets.

No one person is the

THE SEAL: The Test Kitchen seal boss of a recipe!
we gather editors
BY THE NUMBERS
assures you that every recipe tested and test kitchen folks
in the Better Homes & Gardens® around a table or stand
Test Kitchen is practical and reliable,
and meets our high standards of
taste appeal.
at a kitchen sink to chew
on things, literally.
Flavor, difficulty,
ingredients: they’re all
4,500
NUMBER OF RECIPES TESTED
up for discussion! IN THE KITCHEN EACH YEAR
________

recipe
testing
basics
Measuring flour
The way you measure flour can
two
Number of registered
dietitians on staff
Colleen Weeden 1,000
CUPS OF FLOUR
________

480
CUPS OF SUGAR
________
really make a difference! So
we’re all on the same page:
Stir the lour in the container
to lighten, then spoon it into
288
DOZEN EGGS
a measuring cup, then level ________
the measure.

Eggs: We test with large Juli Hale

240
CUPS OF MILK
eggs. 1 large egg = 3¼ Tbsp. ________

Milk: We test with 2-percent

480
POUNDS OF BUTTER
milk unless otherwise written. ________

Vegetable oil: If the

recipe calls for vegetable oil,
THE RED PLAID
COOKBOOK
144
POUNDS OF ONIONS
we test with neutral oils, such Part of our cooking legacy at ________
as canola oil or corn oil, unless Better Homes & Gardens is the
otherwise written. famed Red Plaid New Cook Book
(currently in its 16th edition). This
Kelsey Bulat
50
WOODEN SPOONS
book is at the heart of everything we
Butter: We use and love ________
do in the Test Kitchen. Every new
butter! If you need to use
margarine, that’s OK for
cooking, but butter bakes best!
kitchen discovery we make is added to
this book. Every new flavor and twist
on the classics lands in these pages.
12
JARS OF CINNAMON
 IN SEASON
WINTER, SPRING, SUMMER, OR FALL—WHEN YOU SHOP AND COOK
FRESH, DINNER IS ALL THE MORE SATISFYING AND DELICIOUS.

6 | FAST & FRESH

FALL & WINTER
> Apples > Parsnips
> Beets > Pears
> Brussels Sprouts > Persimmons
> Cabbage > Pomegranates
> Celery Root > Potatoes
> Citrus Fruits > Pumpkins
> Collard Greens > Quince
> Cranberries > Rutabagas
> Fennel > Shallots
> Garlic > Sweet Potatoes
> Kale > Turnips
> Kumquats > Winter Squash
> Mustard Greens (Butternut, Acorn,
Delicata,
> Onions Spaghetti)

FAST & FRESH | 7

SPRING
> Artichokes
> Arugula
> Asparagus
> Broccoli
> Broccoli Rabe
> Carrots
> Cauliflower
> Kohlrabi
> Leeks
> Mushrooms
> Peas
> Radishes
> Rhubarb
> Scallions
> Snow Peas
> Spinach
> Sugar Peas
SUMMER
> Apricots > Melons
> Avocados > Nectarines
> Beans (Green, > Okra
Yellow Wax, > Oregano
French)
> Peaches
> Berries
(Strawberries, > Pineapples
Blueberries, > Plums
Raspberries,
Blackberries) > Red Grapes
> Cherries > Red Peppers
> Cucumbers > Summer Squash
> Eggplant > Sweet Corn
> Figs > Swiss Chard
> Jalapeño Peppers > Tomatillos
> Mangoes > Tomatoes

FAST & FRESH | 9

 5
S HAKE A B IG - BATC H
VI NAIG RET TE
in a Mason jar and

throughout the week.

Try this go-to: ½ cup

vinegar + 2 Tbsp. Dijon

mustard + ½ tsp. salt
+ ¼ tsp. black pepper
 G R AI N S
Make a big
Freezer Champs
batch of grains
When it comes to meal prep, the freezer
such as rice, might be your biggest asset. When you make
quinoa, or farro. sauces, cook up grains, or bake meatballs,
Reheat in the
microwave or in
double or triple the batch. You’ll thank
a saucepan with yourself the next time you come home to find
a splash of there’s “nothing for dinner.”
water. Store up
to 6 months.

M E ATBALLS
Make and bake
meatballs and
store in freezer
containers.
Reheat slowly in
sauce, covered,
over medium-low
about 10 minutes.
Store up to
3 months.

H E R B SAUC E
Freeze homemade
pesto or herb sauce
in plastic freezer
bags or in ice cube
trays (transfer to a
plastic freezer bag
once frozen). Store
up to 3 months.

TO MATO SAUC E
The next time
you make a
tomato-base
sauce, make extra.
G UACAM O LE You can reheat in
Homemade a saucepan on the
guacamole freezes stove in just a few
like a dream. Store minutes. Store up
in plastic freezer to 3 months.
bags (make sure
to squeeze air from
bag). Store up to
1 month.

FAST & FRESH | 11

 NECTARINE,
20 BEET, AND GOAT
MIN
CHEESE SALAD
TO MAKE
START TO FINISH Divide spinach among
salad plates. Top with beets,
nectarines, cheese, and chicken.
RECIPE MAKES
Drizzle with vinaigrette; sprinkle

4
SERVINGS
with salt and black pepper.

MAKE IT YOURS

SPRINT
Another time, try this salad
with other stone fruits, such
NUTRITION
as peaches or apricots,
266 13G or mixed berries, such as
CAL. FAT blackberries, raspberries,

TO 18G 17G
PRO. SUGARS
and/or strawberries, along with
(or in place of) the nectarines.

SUPPER 5g sat. fat, 43mg chol.,

519mg sodium,
22g carb., 5g fiber

Give the oven and stove

the night off. These
six-ingredient, 20-minute
meals were made for those
nights when you just don’t
feel like cooking.

12 | FAST & FRESH

 16 OZ.
2
REFRIGERATED
NECTARINES,
COOKED WHOLE
CUT INTO
BABY BEETS,
WEDGES
QUARTERED

5-OZ. PKG.
FRESH BABY
SPINACH

+
+
3.5 OZ 1 CUP
CRUMBLED SHREDDED
SOFT GOAT COOKED
CHEESE CHICKEN

1 CUP
BALSAMIC
VINAIGRETTE

FAST & FRESH | 13

 GAZPACHO VERDE
15
MIN

15 MIN PREP 2 CUPS

5 MIN CHILL CHOPPED
ENGLISH
RECIPE MAKES CUCUMBER

4
SERVINGS
2 CUPS
CHOPPED
NUTRITION RIPE
AVOCADO
150 11G
CAL. FAT

3G 3G
+
PRO. SUGARS

1 g sat. fat, 0 mg chol.,

390 mg sodium,
13 g carb., 7 g fi ber

¹⁄4 CUP
TO MAKE LIME JUICE
In a food processor
combine all ingredients
plus 1 cup of water
and 1 cup ice cubes.
Cover and process
until smooth, adding
additional water if ¹⁄2 TO ²⁄3 CUP
GREEN SALSA
needed to reach (SALSA
desired consistency. VERDE)
Cover and chill 5 to
10 minutes. Season
to taste with salt
and black pepper. +
If desired, top with
additional avocado
and/or cucumber. 3 CUPS
2 CUPS
FRESH BABY
ROUND OUT SPINACH
CHOPPED
YOUR MEAL CELERY
Up the protein factor
with the addition of
cooked peeled and
deveined shrimp or
shredded cooked
rotisserie chicken.

14 | FAST & FRESH

FAST & FRESH | 15
 BASIL AND AVOCADO
20 CHICKEN SALAD
MIN

START TO FINISH

RECIPE MAKES 3 TO 4
MEDIUM

4
SERVINGS
TOMATOES

NUTRITION

470 31G
CAL. FAT

41G 3G
PRO. SUGARS

6 g sat. fat, 120 mg

chol., 170 mg sodium,
9 g carb., 5 g fiber

1
TO MAKE AVOCADO,
HALVED, SEEDED,
Cut tomatoes PEELED,
into chunks. AND SLICED
Pull chicken from
bones; coarsely
chop. On a platter
arrange chicken,
tomatoes, and
avocado. Drizzle
with oil and juice ¹⁄4 CUP
squeezed from lime OLIVE OIL
quarters. Sprinkle
with basil, salt, and
black pepper.
+
¹⁄2 CUP
SMALL FRESH
BASIL LEAVES

1
LIME,
QUARTERED

16 | FAST & FRESH

FAST & FRESH | 17
 TUSCAN TUNA SALAD
15
MIN

START TO FINISH

15-OZ. CAN
RECIPE MAKES CANNELLINI

4
BEANS, RINSED
AND DRAINED

SERVINGS

NUTRITION
1
181 4G LEMON
CAL. FAT (1 TSP. ZEST AND
3 TBSP. JUICE)
22G 2G
PRO. SUGARS

1 g sat. fat, 31 mg chol.,

544 mg sodium,
19 g carb., 6 g fiber
+
¹⁄2 CUP
TO MAKE 10 OZ. THINLY SLICED
Remove 1 tsp. CANNED RED ONION
TUNA PACKED
zest and squeeze
IN OIL,
3 Tbsp. juice from UNDRAINED
lemon. In a large
bowl combine
lemon zest and juice,
beans, tuna, and
onion. Add arugula
and tomatoes;
toss to combine.
Sprinkle with salt
and black pepper.
ROUND OUT
YOUR MEAL
This hearty,
+
flavorful salad just 1 CUP
needs some crusty GRAPE OR
multigrain bread CHERRY
TOMATOES,
to make it
HALVED
complete.

5 OZ.
ARUGULA OR
MIXED SPRING
GREENS

18 | FAST & FRESH

FAST & FRESH | 19
 20
MIN

START TO FINISH 15-OZ.

CAN PINTO
2 EARS OF BEANS, RINSED
CORN, HUSKS AND DRAINED
AND SILKS

4
SERVINGS
REMOVED

NUTRITION

440
CAL. FAT

15G 7G
PRO.

zucchini.

1 CUP
CHOPPED EIGHT 6-INCH
Top with FLOUR
ZUCCHINI
vegetable TORTILLAS

half to serve.

PREP SMARTS +
Remove husks
and silks from corn
and cut off the
¹⁄2 CUP
stems. Set ears, SALSA
stem end down,
on a cutting board
or pie plate and
use a chef’s knife
to slice kernels off
the cob.

8 OZ.
REFRIGERATED
GUACAMOLE

20 | FAST & FRESH

FAST & FRESH | 21
 BREAKFAST for
DINNER
FRITTATAS, HASHES, AND (SAVORY)
OATMEALS … OH, MY! A FEW OF
OUR FAVORITE A.M. DISHES
ARE EVEN BETTER WHEN
THEY MOONLIGHT
AS DINNERTIME
MAINS.

22 | FAST & FRESH

SHEET-PAN
CHICKPEAS AND
EGGS
PREP 20 minutes
BAKE 25 minutes at 400°F

1 15-oz. can garbanzo beans

(chickpeas)
1 Tbsp. olive oil
1 tsp. smoked paprika
¹⁄8 tsp. salt
4 eggs
Freshly ground black pepper
Chopped fresh parsley and/or
chives

1. Preheat oven to 400°F. Rinse and

drain garbanzo beans. Spread on a
kitchen towel; pat dry. In a 13=9-inch
baking pan combine garbanzo
beans, oil, paprika, and salt; toss to
coat. Bake 20 minutes, shaking pan
once. Remove from oven.
2. Make four spaces among
garbanzo beans and drizzle with
additional oil. Break an egg into a
small dish and slip egg into a space
among garbanzo beans. Repeat with
remaining eggs; sprinkle with pepper
and additional salt.
3. Bake 5 to 7 minutes more or until
whites are set and yolks begin to
thicken. If desired, drizzle with
additional oil. Sprinkle with parsley
and/or chives. Makes 4 servings.
EACH SERVING 228 cal., 15 g fat
(3 g sat. fat), 186 mg chol., 467 mg
sodium, 13 g carb., 4 g fiber, 5 g
sugars, 11 g pro.

FAST & FRESH | 23

STOVE-TOP SAVORY HAM
AND VEGGIE OATMEAL
START TO FINISH 35 minutes

4 cups reduced-sodium chicken broth

1 cup steel-cut oats
4 oz. Broccolini or trimmed broccoli stalks
2 Tbsp. olive oil
Salt and black pepper
1¹⁄2 cups coarsely chopped red and/or
yellow sweet pepper
¹⁄2 cup coarsely chopped onion
1 cup shredded cheddar cheese (4 oz.)
²⁄3 cup diced cooked ham
2 Tbsp. toasted wheat germ
2 Tbsp. chopped fresh Italian parsley

1. In a large saucepan bring broth to boiling.

Stir in oats. Cook over medium-low heat
25 to 30 minutes or until oats are tender and
mixture is thickened and creamy, stirring
occasionally.
2. Meanwhile, preheat oven to 400°F. In a
shallow baking pan drizzle Broccolini with
1 Tbsp. of the oil; sprinkle with salt and
black pepper. Bake 8 to 10 minutes or until
crisp-tender and beginning to brown,
stirring once.
3. In a 10-inch skillet heat remaining 1 Tbsp.
oil over medium-high heat. Add sweet
pepper and onion; cook 5 to 6 minutes or
until tender and beginning to brown, stirring
occasionally.
4. Stir cheese into oats until melted and
creamy. Stir in pepper mixture, ham, wheat
germ, and parsley. Serve oatmeal topped
with Broccolini. Makes 4 servings.
TO MAKE AHEAD Prepare oats as directed in
Step 1. Transfer oats to an airtight container
and chill overnight. Reheat in a large
saucepan, covered, with ¹⁄4 cup water and
continue as directed in Step 2.
EACH SERVING 427 cal., 22 g fat (8 g sat. fat),
45 mg chol., 1,147 mg sodium, 38 g carb.,
7 g fiber, 5 g sugars, 23 g pro.

24 | FAST & FRESH

 S HAKS H U K A
SHAKSHUKA
PREP 15 minutes
COOK 25 minutes
2 Tbsp. olive oil
1¹⁄4 cups chopped red sweet
pepper
1 cup chopped onion
1 fresh jalapeño chile
pepper, seeded and
chopped*
3 cloves garlic, sliced
1 tsp. ground cumin
1 tsp. sweet paprika
1 tsp. ground turmeric
¹⁄2 tsp. kosher salt
¹⁄4 tsp. black pepper
1 28-oz. can whole plum
tomatoes with juices,
coarsely chopped
6 eggs
Crumbled feta cheese
Fresh cilantro and/or
oregano
1. In a deep 10-inch skillet heat oil
over medium heat. Add next nine
ingredients (through black pepper).
Cook 10 minutes or until vegetables
are softened, stirring occasionally.
Stir in tomatoes. Bring to boiling;
reduce heat. Simmer, uncovered,
10 minutes or until slightly thickened,
stirring occasionally.
2. Break an egg into a small dish; slip
egg into tomato mixture. Repeat with
remaining eggs; reduce heat. Cook,
covered, 5 to 10 minutes or until
whites are set and yolks are desired
doneness. Top with cheese and
cilantro and/or oregano. Makes
6 servings.
*TIP Chile peppers contain oils that
can irritate your skin and eyes. Wear
plastic or rubber gloves when
working with them.
EACH SERVING 174 cal., 11 g fat
(3 g sat. fat), 192 mg chol., 478 mg
sodium, 11 g carb., 4 g fiber, 6 g
sugars, 9 g pro.
FAST & FRESH | 25
ASPARAGUS-
EGG BREAKFAST
SANDWICH
START TO FINISH 10 minutes

4 slices whole wheat bread,

toasted
Dijon-style mustard
1 avocado, halved, seeded,
peeled, and mashed
8 to 12 asparagus spears,
steamed
1 hard-cooked egg, sliced
Coarse sea salt and cracked
black pepper

1. Spread two bread slices with

mustard. Spread remaining two
bread slices with mashed avocado.
Top avocado with asparagus and
hard-cooked egg; sprinkle with
salt and pepper. Top with
mustard-coated bread. Makes
2 servings.
TO MAKE AHEAD Steam asparagus
and hard-cook egg ahead of time.
Cover and chill asparagus up to
5 days and egg up to 7 days.
EACH SERVING 383 cal., 15 g fat (2 g
sat. fat), 93 mg chol., 523 mg sodium,
49 g carb., 12 g fiber, 10 g sugars,
16 g pro.

26 | FAST & FRESH

 SAVO RY EGG AN D
SWE ET POTATO SC R AM B LE

SAVORY EGG AND SWEET

POTATO SCRAMBLE
START TO FINISH 35 minutes

8 eggs
¹⁄3 cup milk
¹⁄2 tsp. ground cumin
¹⁄4 tsp. salt
¹⁄4 tsp. black pepper
1 Tbsp. butter
2 medium sweet potatoes, peeled, quartered
lengthwise, and thinly sliced
2 Tbsp. sliced green onion ZUCC H I N I AN D
TO MATO FRIT TATA
2 cups fresh baby spinach
Fresh Italian parsley
Bottled hot pepper sauce (optional)

skillet heat oil over medium-high

1. In a medium bowl whisk together eggs, milk,
cumin, salt, and black pepper.
2. In a 10-inch skillet melt butter over medium heat.
Add sweet potatoes and green onion. Cook
8 minutes or just until potatoes are tender and light
brown, stirring occasionally. Add spinach; cook and
stir 1 minute more or until slightly wilted.
3. Pour egg mixture over potato mixture in skillet.
Cook over medium heat, without stirring, until egg
mixture begins to set on bottom and around edges.
Using a spatula or large spoon, lift and fold
partially cooked egg mixture so uncooked portion
flows underneath. Continue cooking 2 to 3 minutes
or until egg mixture is cooked through but is still
glossy and moist. Remove from heat.
4. Sprinkle with parsley. If desired, serve with hot
pepper sauce. Makes 4 servings.
EACH SERVING 258 cal., 13 g fat (5 g sat. fat),
381 mg chol., 390 mg sodium, 20 g carb., 3 g fiber,
5 g sugars, 15 g pro.
ZUCCHINI AND
TOMATO FRITTATA
START TO FINISH 30 minutes
8 eggs, lightly beaten
¹⁄4 tsp. salt
¹⁄4 tsp. crushed red pepper
1 Tbsp. olive oil
1 small zucchini, thinly sliced
lengthwise
¹⁄2 cup yellow or red cherry
tomatoes, halved
2 oz. bite-size fresh
mozzarella balls
¹⁄3 cup coarsely chopped walnuts
Fresh basil leaves
1. Preheat broiler. In a medium bowl
combine eggs, salt, and crushed red
pepper. In a 10-inch broilerproof
heat. Place zucchini slices in skillet;
cook 3 minutes, turning once. Top
with tomatoes.
2. Pour egg mixture over zucchini
mixture in skillet. Top with cheese and
walnuts. Cook over medium heat 4 to
5 minutes or until egg mixture begins
to set around edges, lifting mixture
with a spatula so uncooked portion
flows underneath.
3. Place skillet under broiler 4 inches
from heat. Broil 2 to 3 minutes or until
top is set. Top with basil leaves;
drizzle with additional olive oil.
Makes 4 servings.
EACH SERVING 281 cal., 22 g fat
(6 g sat. fat), 382 mg chol., 334 mg
sodium, 4 g carb., 1 g fiber, 2 g sugars,
17 g pro.

FAST & FRESH | 27

 SWE ET POTATO,
SAU SAG E , AN D
G RE E N PE PPE R
HAS H

G RE E N S , EGG S ,
AN D HAM FRIT TATA

pepper. Cook, uncovered, over

SWEET POTATO, medium-high heat until sausage is
SAUSAGE, AND browned and sweet potatoes are
GREEN PEPPER HASH tender, stirring occasionally. Drain off
START TO FINISH 35 minutes any fat.
2. Stir spinach and cumin into
2 Tbsp. water
sausage mixture; squeeze juice from
2 small sweet potatoes, peeled,
orange half over mixture. Cook and
halved lengthwise, and sliced
stir 1 to 2 minutes or until spinach is
¹⁄2 inch thick
wilted. Transfer to a serving dish;
12 oz. bulk pork sausage
cover to keep warm.
¹⁄3 cup seeded and chopped fresh
Anaheim chile pepper* or green 3. In same skillet heat oil over
sweet pepper medium heat. Break eggs into skillet;
4 cups fresh spinach and/or baby sprinkle with salt and crushed red
kale pepper. Cook, covered, 2 to
¹⁄2 tsp. ground cumin 3 minutes or until desired doneness.
¹⁄2 of a medium orange Serve sausage mixture with eggs.
1 Tbsp. olive oil Makes 4 servings.
4 eggs *TIP Chile peppers contain oils that
¹⁄8 tsp. salt can irritate your skin and eyes. Wear
¹⁄8 tsp. crushed red pepper plastic or rubber gloves when
working with them.
1. In a 12-inch skillet bring the water EACH SERVING 474 cal., 35 g fat
to boiling over medium heat. Add (12 g sat. fat), 251 mg chol., 830 mg
sweet potatoes; cook, covered, sodium, 19 g carb., 3 g fiber, 5 g
12 minutes. Add sausage and chile sugars, 21 g pro.

28 | FAST & FRESH

 ONE-PAN
WINNER
Frittatas are the
perfect solution for
using up what’s in the
fridge. Here are a few
favorite fillings:

GREENS, EGGS, AND

HAM FRITTATA
PREP 20 minutes
BAKE 20 minutes at 350°F
STAND 10 minutes

10 eggs, lightly beaten

PRO D UC E PRO 1¹⁄2 cups shredded Monterey Jack
Spring onions cheese (6 oz.) Sliced mushrooms,
look similar to ¹⁄2 cup finely grated Pecorino spinach leaves, and
green onions but Romano or Parmesan cheese feta cheese
have a larger 4 to 6 thin slices smoked ham, torn
bulb that varies
into pieces
from white to
purple and tends ¹⁄4 tsp. black pepper
to be milder and 2 Tbsp. butter
sweeter. The 2 Tbsp. olive oil
onions are 1 large spring onion or 4 green
interchangeable onions, thinly sliced
in recipes. 10 oz. mixed baby greens, such as
Swiss chard, kale, and/or
spinach
Sliced red onion,
1. Preheat oven to 350°F. In a large chopped sweet pepper,
bowl combine eggs, cheeses, ham, and queso fresco
and pepper. In a 10-inch oven-going
skillet heat 1 Tbsp. of the butter
and 1 Tbsp. of the oil over medium
heat. Add onion; cook and stir
2 minutes or until tender. Gradually
add greens, cooking and tossing
2 minutes more or until wilted. Drain
mixture in a colander, pressing to
remove excess moisture. Stir greens
mixture into egg mixture. Browned Italian sausage,
2. In same skillet heat remaining blue cheese, and
1 Tbsp. butter and 1 Tbsp. oil over chopped red onion
medium heat. Pour egg mixture into
skillet and transfer to oven. Bake
20 minutes or until slightly puffed and
set. Let stand 10 minutes before
serving. Makes 6 servings.
EACH SERVING 342 cal., 27 g fat (12 g
sat. fat), 356 mg chol., 498 mg sodium,
3 g carb., 1 g fiber, 1 g sugars, 21 g pro.

Chopped asparagus,
sliced prosciutto, and
shredded Fontina cheese

FAST & FRESH | 29

 ne w
teak n igh
s t
e
th

LE MON
G RILLE D
EGG PL ANT
STEAKS

MEAT-LESS? VEGGIE-FULL! VEGETABLES UPSTAGE MEATY

MAINS AND TAKE CENTER-OF-THE-PLATE STAR STATUS.
30 | FAST & FRESH
LEMON GRILLED EGGPLANT STEAKS
PREP 15 minutes | GRILL 4 minutes
1 preserved lemon,
rinsed and halved, or
fresh lemon
¹⁄2 cup chopped fresh Italian
parsley
6 Tbsp. olive oil
¹⁄4 cup white wine vinegar
¹⁄4 tsp. black pepper
1 1¹⁄2-lb. eggplant
Toasted pistachio nuts,
chopped, or pine nuts
Ricotta cheese (optional)
Cooked Israeli (large
pearl) couscous
(optional)
1. Squeeze juice from
preserved lemon. Remove
and discard lemon pulp; chop
rind. (Or remove zest and
squeeze juice from fresh
lemon.) In a small bowl
combine lemon rind or zest
ROASTE D
B ROCCOLI
STEAKS
| STAND 30 minutes
and juice, parsley, 4 Tbsp. of
the oil, the vinegar, and pepper.
2. Trim ends and rounded sides
of eggplant. Cut eggplant
lengthwise into four “steaks”;
brush with remaining 2 Tbsp. oil.
Grill, covered, over medium-high
heat 4 to 6 minutes or just until
tender, turning once. Transfer to
a 2-qt. square baking dish. Pour
dressing over eggplant; turn to
coat. Let stand 30 minutes,
turning steaks once.
3. Top eggplant steaks with nuts
and additional parsley. If
desired, serve over ricotta and
couscous. Makes 4 servings.
EACH SERVING 279 cal., 24 g fat
(3 g sat. fat), 0 mg chol., 773 mg
sodium, 15 g carb., 7 g fiber,
7 g sugars, 4 g pro.
ROASTED BROCCOLI STEAKS
START TO FINISH 35 minutes
2 oranges
3 Tbsp. olive oil
2 cloves garlic, minced
³⁄4 tsp. kosher salt
3 heads broccoli (1¹⁄2 to
1³⁄4 lb. total)
¹⁄3 cup pine nuts, toasted
¹⁄4 cup freshly grated
Parmesan cheese
Small fresh basil leaves
Freshly ground black
pepper
Cooked orzo (optional)
1. Preheat oven to 450°F.
Line a baking sheet with foil.
Remove 1 tsp. zest and squeeze serve with orange wedges over
¹⁄3 cup juice from one of the
oranges; cut remaining orange EACH SERVING 274 cal., 20 g fat
into wedges.
2. For dressing, in a screw-top
jar combine orange zest and
juice, 2 Tbsp. of the oil, the
garlic, and ¹⁄4 tsp. of the salt.
Cover and shake well.
3. Trim broccoli stems to
3 inches long. Cut broccoli
heads lengthwise into ³⁄4-inch
“steaks”; brush with remaining
1 Tbsp. oil and sprinkle with
remaining ¹⁄2 tsp. salt. Arrange
steaks on prepared baking
sheet. Roast 20 to 25 minutes
or until tender and light brown,
turning once.
4. Drizzle steaks with dressing.
Top with pine nuts, cheese,
basil, and pepper. If desired,
orzo. Makes 4 servings.
(3 g sat. fat), 4 mg chol., 357 mg
sodium, 20 g carb., 6 g fiber,
8 g sugars, 8 g pro.
AN EASY WAY TO
CHECK FOR
FRESHNESS: TAKE
A LOOK AT THE
CUT END OF THE
STALK . IF IT
LOOKS FRESH
AND MOIST,
THE HEAD WILL
BE AT ITS
PEAK .
FAST & FRESH | 31
 STORE CAULIFLOWER
AWAY FROM APPLES ,
MELONS , PEARS ,
PLUMS ,
PEACHES , AND
MANGOES .
THEY ALL PRODUCE
ETHYLENE
GAS , WHICH CAN
CAUSE THE FLORETS
TO TURN YELLOW
AND LEAVES TO
WITHER .

CAULIFLOWER STEAKS WITH HAZELNUTS AND BROWNED BUTTER

START TO FINISH 35 minutes

1 2-lb. head cauliflower
¹⁄4 cup olive oil
¹⁄2 tsp. salt
¹⁄2 tsp. coarse ground black
pepper
¹⁄4 cup butter
¹⁄4 cup chopped hazelnuts
1 Tbsp. chopped fresh
marjoram or oregano
1 Tbsp. lemon zest
Tricolor quinoa (optional)
1. Remove outer leaves from
cauliflower. Cut cauliflower in
half from top to bottom, cutting
through core; place cut sides
down. Cut each half crosswise
into ³⁄4-inch “steaks”; brush
with oil and sprinkle with salt
and pepper.
2. Heat a 12-inch cast-iron
skillet over medium-high for
3 to 5 minutes or until very hot.
Add half of the cauliflower
steaks; cook 8 to 10 minutes or
until tender and light brown,
turning once. Remove from
skillet; cover to keep warm.
Repeat with remaining steaks.
3. Cool skillet slightly (5 to
8 minutes). Add butter and
hazelnuts; cook and stir over
medium heat 5 minutes or until
butter is browned and nuts are
toasted. Remove from heat.
4. Return cauliflower steaks to
skillet. Spoon butter mixture
over cauliflower. Top with
marjoram and lemon zest. If
desired, serve over quinoa.
Makes 4 servings.
EACH SERVING 296 cal.,
30 g fat (10 g sat. fat), 31 mg
chol., 366 mg sodium, 7 g carb.,
3 g fiber, 3 g sugars, 3 g pro.

32 | FAST & FRESH

GRILLED CABBAGE STEAKS WITH CHIMICHURRI
PREP 35 minutes | CHILL overnight | GRILL 10 minutes

1 2-lb. head red cabbage 1. Trim stem end and rounded 2. For chimichurri, in a food until tender and light brown,
6 cups water sides of cabbage. Cut cabbage processor combine parsley, turning once. Serve cabbage
¹⁄3 cup sugar from top to bottom into four ¹⁄4 cup of the oil, the vinegar, steaks with chimichurri and, if
¹⁄3 cup kosher salt “steaks.” For brine, in a Dutch shallots, and capers. Cover and desired, over Greek yogurt.
3 fresh rosemary sprigs oven bring the water, sugar, process until smooth. Makes 4 servings.
4 cups ice cubes salt, and rosemary sprigs to 3. Drain cabbage steaks and EACH SERVING 207 cal., 14 g fat
1 cup packed fresh parsley simmering, stirring until sugar pat dry; discard brine. Brush (2 g sat. fat), 0 mg chol., 567 mg
leaves and salt are dissolved. Remove steaks with remaining ¹⁄4 cup oil sodium, 20 g carb., 5 g fiber, 11 g
¹⁄2 cup olive oil
from heat. Add cabbage steaks and sprinkle with chopped sugars, 4 g pro.
¹⁄4 cup white wine vinegar
and ice cubes; cover and chill rosemary. Grill, covered, over
¹⁄4 cup coarsely chopped
overnight. medium heat 10 minutes or just RED CABBAGE
shallots CONTAINS MORE
2 Tbsp. drained capers VITAMINS AND
2 Tbsp. chopped fresh DISEASE-
FIGHTING
rosemary
ANTIOXIDANTS
Greek yogurt (optional) THAN GREEN .
KEEP WHOLE
HEADS IN A
PLASTIC BAG IN
THE FRIDGE UP
TO 1 WEEK .

FAST & FRESH | 33

 the
PA N
that
CAN
SHEET-PAN SUPPERS FOR
THE WIN. EASY ENOUGH
FOR WEEKNIGHT BUT
IMPRESSIVE ENOUGH FO R
COMPANY, THESE CRISP,
CARAMELIZED OVEN-
ROASTED DINNERS ARE
ONES YOU’LL WANT TO
MAKE AGAIN AND AGAIN.

34 | FAST & FRESH

SAU SAG E AN D ROASTE D
ROOT VEG ETAB LE S

FAST & FRESH | 35

 SHOP SMART
These sheet-pan recipes call for a
15=10-inch baking pan, which is a
flat metal pan with 1-inch sides.
WHAT TO LOO K FO R
Look for a heavy-gauge aluminum
or steel pan, which promotes even
heat circulation. This workhorse
pan is large enough to spread out
food, allowing for even cooking
and browning on all sides.
G IVE IT S O M E U S E
Sheet pans also can be used for
cookies and other baked goods.
And, at about $15, it might be one
of the best bargains and most
frequently used kitchen tools.

C H IC KE N AN DO U I LLE - STU FFE D

PE PPE RS WITH ROASTE D G RE E N B E AN S

ARTIC H O KE AN D C H E E S E PO RK LO I N C H O PS
C H IC KE N B RE ASTS WITH WITH POTATO PAC KET
ROS E MARY BABY CARROTS

36 | FAST & FRESH

CHICKEN
ANDOUILLE-
STUFFED PEPPERS
WITH ROASTED
GREEN BEANS
PREP 15 minutes
ROAST 40 minutes at 425°F
2 red and/or yellow sweet
peppers, halved lengthwise
and seeded
1 8.8-oz. pouch cooked
whole grain brown rice
6 oz. cooked chicken
andouille sausage,
chopped
¹⁄2 cup sliced green onions
¹⁄3 cup seeded and chopped
roma tomato
2 cloves garlic, minced
1 tsp. Cajun seasoning
1 lb. green beans, trimmed
1 Tbsp. olive oil
¹⁄4 tsp. salt
¹⁄4 tsp. black pepper
¹⁄2 cup shredded Colby and
Monterey Jack cheese
(2 oz.) (optional)
1. Preheat oven to 425°F. Place
peppers, cut sides down, in a
15=10-inch baking pan. Roast
10 minutes.
2. Meanwhile, in a medium bowl
combine next six ingredients
(through Cajun seasoning).
3. Turn over pepper halves and
arrange in half of the pan. Fill
peppers with sausage mixture,
allowing some filling to spill into
pan if needed. Place green
beans in other half of pan.
Drizzle beans with oil and
sprinkle with salt and black
pepper; toss to coat.
4. Cover loosely with foil and
roast 25 minutes. Remove foil.
If desired, sprinkle peppers with
cheese. Roast 5 minutes more
or until filling is heated through
and beans are tender. Makes
4 servings.
EACH SERVING 300 cal., 13 g fat
(4 g sat. fat), 45 mg chol., 575 mg
sodium, 33 g carb., 7 g fiber, 8 g
sugars, 16 g pro.
ARTICHOKE AND
CHEESE CHICKEN
BREASTS WITH
ROSEMARY BABY
CARROTS
PREP 15 minutes
ROAST 30 minutes at 400°F
Nonstick cooking spray
6 5- to 6-oz. skinless,
boneless chicken breast
halves
1 14-oz. can artichoke hearts,
drained and chopped
1 5.2-oz. pkg. semisoft
cheese with garlic and fines
herbes
Salt and black pepper
1 16-oz. pkg. peeled fresh
baby carrots, halved
lengthwise
1 Tbsp. olive oil
1 Tbsp. chopped fresh
rosemary
2 cloves garlic, minced
Fresh parsley or rosemary
1. Preheat oven to 400°F. Line a
15=10-inch baking pan with foil;
coat foil with cooking spray.
Arrange chicken in half of
prepared pan. In a medium
bowl combine artichokes and
cheese; spread over chicken.
Sprinkle with salt and pepper.
2. Place carrots in other half of
pan. Drizzle carrots with oil and
sprinkle with rosemary, garlic,
salt, and pepper; toss to coat.
3. Roast 30 to 40 minutes or
until chicken is done (165°F) and
carrots are crisp-tender.
Sprinkle with parsley. Makes
6 servings.
EACH SERVING 336 cal., 16 g fat
(8 g sat. fat), 129 mg chol.,
490 mg sodium, 11 g carb., 3 g
fiber, 4 g sugars, 35 g pro.
PORK LOIN
CHOPS WITH
POTATO PACKET
PREP 15 minutes
ROAST 25 minutes at 425°F
1 lb. yellow-flesh potatoes,
such as Yukon gold, cut into
¹⁄2-inch slices
1 cup thinly sliced onion
2 Tbsp. chopped fresh chives
4 tsp. olive oil
³⁄4 tsp. garlic salt
¹⁄2 tsp. smoked paprika
4 boneless pork loin chops,
cut 1 inch thick and trimmed
¹⁄4 tsp. black pepper
1 Tbsp. fig or apricot
preserves
1 tsp. red wine vinegar
¹⁄2 tsp. Dijon-style mustard
¹⁄8 tsp. cayenne pepper
1. Preheat oven to 425°F. Cut an
18-inch square of heavy foil.
Place potatoes, onion, and
chives in center of foil. Drizzle
with 3 tsp. of the oil and sprinkle
with ¹⁄2 tsp. of the garlic salt and
the paprika. Bring up two
opposite edges of foil and seal
with a double fold. Fold
remaining ends to enclose
potato mixture, leaving space
for steam to build.
2. Line a 15=10-inch baking pan
with foil. Place chops in half of
prepared pan; brush lightly with
remaining 1 tsp. oil and sprinkle
with remaining ¹⁄4 tsp. garlic salt
and the black pepper. Place
packet in other half of pan.
Roast 25 to 30 minutes or until
chops register 145°F and
potatoes are tender.
3. Meanwhile, in a small bowl
stir together remaining
ingredients. Spoon preserves
mixture over chops and serve
with potato mixture. If desired,
sprinkle with additional chives.
Makes 4 servings.
EACH SERVING 365 cal., 9 g fat
(2 g sat. fat), 107 mg chol.,
324 mg sodium, 27 g carb., 4 g
fiber, 6 g sugars, 41 g pro.
SAUSAGE AND
ROASTED ROOT
VEGETABLES
PREP 15 minutes
ROAST 25 minutes at 425°F
12 oz. fresh beets, peeled and
coarsely chopped
12 oz. sweet potatoes, peeled
and coarsely chopped
4 shallots, peeled and
quartered
2 Tbsp. canola oil
4 cooked chicken sausage
links with apple, scored at
1-inch intervals and halved
lengthwise
1 tsp. chopped fresh
rosemary
Salt and black pepper
¹⁄2 cup plain Greek yogurt
1 Tbsp. mayonnaise
1 Tbsp. prepared horseradish
¹⁄2 tsp. Worcestershire sauce
1. Preheat oven to 425°F. Line a
15=10-inch baking pan with foil.
Place beets, sweet potatoes,
and shallots in prepared pan.
Drizzle with oil; toss to coat.
Roast 15 minutes.
2. Stir vegetables and push to
one half of pan. Place sausage,
cut sides down, in other half of
pan. Roast 10 minutes more or
until sausage begins to brown
and vegetables are tender.
Sprinkle with rosemary, salt, and
pepper.
3. For sauce, in a small bowl
combine remaining ingredients.
Serve sausage and vegetables
with sauce. Makes 4 servings.
EACH SERVING 413 cal., 22 g fat
(5 g sat. fat), 88 mg chol., 969 mg
sodium, 34 g carb., 6 g fiber,
15 g sugars, 18 g pro.
FAST & FRESH | 37
CHICKEN FAJITAS
IN A FLASH
PREP 20 minutes
BROIL 15 minutes
¹⁄4 cup olive oil
3 Tbsp. lime juice
3 Tbsp. Worcestershire sauce
4 cloves garlic, minced
4 tsp. chili powder
1 tsp. sugar
¹⁄2 tsp. salt
1 lb. skinless, boneless
chicken breast halves
4 cups red, green, yellow,
and/or orange sweet
pepper strips
1¹⁄3 cups thinly sliced onion
8 7- to 8-inch flour tortillas,
warmed
Desired toppings, such as
pico de gallo, chopped
avocado, and/or sour
cream
1. Preheat broiler. For sauce, in
a medium bowl combine first
seven ingredients (through salt).
Remove ¹⁄4 cup of the sauce.
Add chicken to remaining
sauce, turning to coat.
2. In a 15=10-inch baking pan
combine sweet peppers and
onion. Drizzle with reserved
¹⁄4 cup sauce. Top with chicken.
3. Broil 4 to 5 inches from
heat 15 to 18 minutes or until
chicken is done (165°F) and
vegetables are charred, turning
chicken once.
4. Slice chicken. Serve chicken
and vegetables in tortillas with
toppings. Makes 4 servings.
EACH SERVING 671 cal., 35 g fat
(9 g sat. fat), 80 mg chol., 1,039
mg sodium, 57 g carb., 10 g fiber,
11 g sugars, 33 g pro.
38 | FAST & FRESH
HERB-ROASTED
SALMON WITH
BROCCOLI AND
TOMATOES
PREP 20 minutes
ROAST 15 minutes at 400°F
1 1 lb. fresh or frozen skinless
salmon fillet
2 Tbsp. olive oil
1¹⁄2 tsp. dried oregano, crushed
¹⁄4 tsp. salt
¹⁄8 tsp. black pepper
2 cups grape or cherry
tomatoes, halved
2 cups broccoli florets
2 cloves garlic, minced
1 lemon
2 Tbsp. chopped fresh basil
1 Tbsp. chopped fresh
parsley
1 Tbsp. honey
1. Thaw salmon if frozen.
Preheat oven to 400°F. Line a
15=10-inch baking pan with
parchment paper. Rinse salmon;
pat dry. Place salmon in
prepared pan. Drizzle with
1 Tbsp. of the oil and sprinkle
with ³⁄4 tsp. of the oregano, the
salt, and pepper.
2. In a medium bowl combine
tomatoes, broccoli, garlic, and
remaining 1 tbsp. oil and ³⁄4 tsp.
oregano. Sprinkle lightly with
additional salt and pepper; toss
to coat. Place in pan with
salmon. Roast salmon and
vegetables 15 to 18 minutes or
just until salmon flakes.
3. Meanwhile, remove 1 tsp. zest
and squeeze 3 Tbsp. juice from
lemon. In a small bowl combine
lemon zest and juice, basil,
parsley, and honey. Spoon over
salmon and vegetables before
serving. Makes 4 servings.
EACH SERVING 276 cal., 14 g fat
(2 g sat. fat), 62 mg chol., 362 mg
sodium, 13 g carb., 3 g fiber,
8 g sugars, 25 g pro.
LEMON-ROASTED
TUNA AND
ASPARAGUS
START TO FINISH 20 minutes
3 lemons
¹⁄4 cup olive oil
¹⁄2 tsp. black pepper
¹⁄4 tsp. salt
4 4-oz. fresh tuna steaks, cut
³⁄4 inch thick
12 oz. asparagus spears,
trimmed
1 5-oz. pkg. mixed baby
salad greens
¹⁄3 cup shaved Parmesan
cheese (optional)
1. Preheat oven to 450°F.
Remove 2 tsp. zest and squeeze
3 Tbsp. juice from two of the
lemons. Cut remaining lemon
into wedges. For dressing, in
a small bowl whisk together
lemon zest and juice, oil,
pepper, and salt.
2. Rinse tuna; pat dry. In a
15=10-inch baking pan arrange
tuna and asparagus. Brush with
2 to 3 Tbsp. of the dressing.
Roast 6 to 8 minutes or just until
tuna flakes and asparagus is
crisp-tender.
3. In a large bowl drizzle salad
greens with remaining dressing;
toss to coat. If desired, sprinkle
tuna and asparagus with
cheese. Serve with salad greens
and lemon wedges. Makes
4 servings.
EACH SERVING 310 cal., 19 g fat
(3 g sat. fat), 43 mg chol., 198 mg
sodium, 9 g carb., 4 g fiber, 2 g
sugars, 29 g pro.
CHICKEN
BURGERS
WITH SMOKY
SUCCOTASH
PREP 20 minutes
ROAST 20 minutes at 450°F
2 cups fresh or frozen corn,
thawed
1 cup frozen edamame or
baby lima beans, thawed
1 cup chopped red sweet
pepper
¹⁄2 cup chopped red onion
2 cloves garlic, minced
2 tsp. olive oil
1 tsp. smoked paprika
³⁄4 tsp. salt
Nonstick cooking spray
1¹⁄2 lb. ground chicken
2 tsp. chili powder
¹⁄4 cup crushed tortilla chips
1 avocado, halved, seeded,
peeled, and mashed
Pico de gallo or fresh salsa
1. Preheat oven to 450°F. In a
15=10-inch baking pan combine
first five ingredients (through
garlic). Drizzle with oil and
sprinkle with paprika and ¹⁄4 tsp.
of the salt; toss to coat. Spread
mixture in half of the pan.
Coat other half of pan with
cooking spray.
2. In a medium bowl combine
ground chicken, chili powder,
and remaining ¹⁄2 tsp. salt. Using
damp hands, shape mixture into
four ¹⁄2-inch-thick patties. Place
tortilla chips on a small plate.
Dip chicken patties into chips,
turning to coat. Place in coated
side of pan.
3. Roast 20 minutes or until
patties are no longer pink
(165°F), turning patties and
stirring vegetables once. Top
burgers with avocado and pico
de gallo. Serve with vegetables.
Makes 4 servings.
EACH SERVING 460 cal., 17 g fat
(3 g sat. fat), 119 mg chol., 697 mg
sodium, 32 g carb, 8 g fiber,
9 g sugars, 46 g pro.
 CHICKEN H E RB - ROASTE D
FA JITAS SALM O N WITH B ROCCO LI
IN A FLASH AN D TO MATO E S

LE M O N - ROASTE D TU NA C H IC KE N BU RG E RS WITH
AN D AS PAR AG U S S M O K Y S U CCOTAS H

FAST & FRESH | 39

 ROASTE D VEG ETAB LE - C H IC KE N G RE E K M E ATBALLS WITH SQ UAS H
SAU SAG E PIZ Z A “ N OO D LE S” AN D TO MATO E S

PARM E SAN - C RU STE D CO D WITH

GARLIC K Y S U M M E R SQ UAS H
Sheeet pan
suppers can easily
be scaled up or
down. Be sure to
give your
vegetables and
meat enough
room—you want
everything to
caramelize, not
steam!

40 | FAST & FRESH


ROASTED
VEGETABLE-
CHICKEN
SAUSAGE PIZZA
PREP 25 minutes
BAKE 30 minutes at 450°F
1 8-oz. pkg. sliced fresh
mushrooms
1 medium onion, halved
crosswise and cut into thin
wedges
7 tsp. olive oil
¹⁄4 tsp. salt
6 red, orange, and/or yellow
miniature sweet peppers,
quartered
8 oz. asparagus spears,
trimmed and cut into 1-inch
pieces
2 cooked Italian-flavor
chicken sausage links,
halved lengthwise and
sliced
1 Tbsp. cornmeal
12 to 16 oz. prepared fresh
whole wheat or white pizza
dough or frozen bread
dough, thawed*
¹⁄4 cup oil-packed dried
tomatoes, drained and
finely chopped
³⁄4 cup shredded Italian
cheese blend, sliced fresh
mozzarella, and/or
crumbled goat cheese
(3 oz.)
Toppers, such as chopped
fresh oregano or basil,
pitted and halved
Kalamata olives, chopped
canned artichoke hearts,
crushed fennel seeds,
and/or crushed red pepper
(optional)
1. Preheat oven to 450°F. Line a
15=10-inch baking pan with foil.
In a large bowl combine
mushrooms, onion, 2 tsp. of the
oil, and the salt; toss to coat.
Transfer to prepared pan. Bake
5 minutes.
2. In same bowl combine sweet
peppers, asparagus, and 2 tsp.
of the oil; toss to coat. Add
pepper mixture and sausage to
pan with mushroom mixture.
Bake 15 minutes more or until
peppers and asparagus are
crisp-tender and starting to
brown, stirring once. Carefully
transfer foil with vegetables to
a wire rack.
3. When pan is cool, brush with
remaining 3 tsp. oil and sprinkle
with cornmeal. On a lightly
floured surface, roll dough into
a 14=9-inch rectangle. Transfer
to prepared pan; press edges
into sides of pan. Bake
5 minutes (dough may puff ).
4. Carefully spread dough with
dried tomatoes. Top with
vegetables, cheese, and, if
desired, toppers. Bake 5 minutes
more or until crust is crisp,
cheese is melted, and
vegetables are heated through.
Makes 8 servings.
*TIP Thaw bread dough in the
refrigerator overnight, then let
stand at room temperature
30 minutes before rolling. You
may need to let the dough rest
as you roll. Store leftover dough
wrapped in plastic wrap in the
refrigerator up to 1 day. Bake
as rolls or use for another
pizza crust.
EACH SERVING 233 cal., 10 g fat
(3 g sat. fat), 24 mg chol., 452 mg
sodium, 26 g carb., 3 g fiber,
4 g sugars, 11 g pro.
The easiest way to create noodle-style strings of
summer squash is to purchase a spiralizer vegetable
slicer, such as the Paderno World Cuisine Tri-Blade
Vegetable Spiral Slicer. You can also use a vegetable
peeler to make thin, lengthwise slices of summer
squash. Use a paring knife to cut each slice lengthwise
into noodle-like pieces. ($24.99; amazon.com)
GREEK MEATBALLS
WITH SQUASH
“NOODLES” AND
TOMATOES
PREP 20 minutes
BAKE 30 minutes at 375°F
¹⁄2 cup plain low-fat Greek
yogurt
¹⁄4 cup soft bread crumbs
3 Tbsp. chopped fresh mint
or oregano
³⁄4 tsp. garlic salt
1 lb. lean ground beef and/or
lamb
4 7-oz. yellow summer
squash and/or zucchini,
spiralized (see tip below) or
two 12-oz. pkg. refrigerated
zucchini spirals
2 cups grape tomatoes,
halved
1 Tbsp. chopped fresh
oregano
1 2 Tbsp. olive oil
Crumbled feta cheese
(optional)
Cracked black pepper
Lemon wedges
1. Preheat oven to 375°F. Line a
15=10-inch baking pan with foil.
In a large bowl combine yogurt,
bread crumbs, mint, and ¹⁄2 tsp.
of the garlic salt. Add ground
meat; mix well. Shape into
16 meatballs and place in half
of prepared pan.
2. Wash and dry bowl. In bowl
combine squash, tomatoes,
oregano, and remaining ¹⁄4 tsp.
garlic salt. Drizzle with oil; toss to
coat. Mound in other half of pan.
3. Bake 30 minutes or until
meatballs are done (160°F) and
squash is tender, tossing squash
mixture once. (Squash will
reduce in volume and release
quite a bit of liquid as it cooks.)
4. Using tongs, transfer squash
mixture to a platter. Top with
meatballs and, if desired,
cheese. Sprinkle with pepper
and additional oregano. Serve
with lemon wedges. Makes
4 servings.
EACH SERVING 301 cal., 15 g fat
(5 g sat. fat), 75 mg chol., 288 mg
sodium, 14 g carb., 4 g fiber, 8 g
sugars, 29 g pro.
PARMESAN-
CRUSTED COD
WITH GARLICKY
SUMMER SQUASH
PREP 20 minutes
BAKE 20 minutes at 350°F
4 5- to 6-oz. fresh or frozen
skinless cod fillets
4 small zucchini and/or
yellow summer squash, cut
into ³⁄4-inch pieces
2 cloves garlic, minced
4 Tbsp. olive oil
Salt and black pepper
¹⁄4 cup panko bread crumbs
¹⁄4 cup grated Parmesan
cheese
2 Tbsp. chopped fresh
parsley
¹⁄8 tsp. salt
1. Thaw fi sh if frozen. Preheat
oven to 350°F. In a 15=10-inch
baking pan combine squash
and garlic. Drizzle with 2 Tbsp.
of the oil. Rinse fi sh; pat dry.
Place fi sh in pan with squash.
Sprinkle fi sh and squash lightly
with salt and pepper.
2. In a small bowl combine
bread crumbs, cheese, parsley,
and ¹⁄8 tsp. salt. Drizzle with
remaining 2 Tbsp. oil; toss to
coat. Sprinkle mixture on top of
fi sh; press lightly to adhere.
Bake 20 minutes or just until fi sh
flakes. If desired, sprinkle with
additional parsley. Makes
4 servings.
EACH SERVING 297 cal., 16 g fat
(3 g sat. fat), 65 mg chol., 409 mg
sodium, 8 g carb., 2 g fiber, 4 g
sugars, 29 g pro.
FAST & FRESH | 41
 W H O WA N T S T O L A B O R O V E R D I N N E R A F T E R A L O N G D AY ? S T O P

C H O P P I N G ! PA N T R Y S TA P L E S C O M B I N E D W I T H F R E S H “ N O - N E E D - T O -

C H O P ” I N G R E D I E N T S L I K E G R A P E T O M AT O E S , M O Z Z A R E L L A B A L L S , P E T I T E

P E P P E R S , W H O L E G R E E N O N I O N S , A N D H E R BS A L LOW YO U TO C U T YO U R

K I T C H E N T I M E I N H A L F … A N D L E AV E T H E K N I F E I N T H E D R A W E R .

no
chop.
42 | FAST & FRESH
 IF YOU PREFER
A CHILLED
SALAD, COOK
AND DR AIN
THE POTATOES
AND BEANS AS
DIRECTED, THEN
RINSE WITH
COLD WATER
AND DR AIN
AGAIN .

WARM SHRIMP AND BABY DUTCH POTATO SALAD

START TO FINISH 30 minutes

1 lb. baby Dutch yellow 1 lb. frozen peeled and return to boiling. Cook bowl toss greens with
potatoes deveined cooked large 4 minutes more or until half of the dill.
6 oz. packaged, trimmed shrimp, thawed potatoes are tender; drain 3. Serve warm potato
whole green beans 4 cups mixed spring 2. Meanwhile, in an mixture over greens mixture;
¹⁄4 cup cider vinegar greens extra-large bowl whisk sprinkle with remaining dill.
1 Tbsp. Dijon-style mustard ¹⁄2 cup fresh dill leaves together next five Makes 4 servings.
2 tsp. refrigerated garlic ingredients (through EACH SERVING 326 cal.,
paste 1. In a 4- to 5-qt. Dutch oven pepper). Gradually whisk in 14 g fat (2 g sat. fat), 183 mg
¹⁄2 tsp. salt cook potatoes in a large oil until combined. Add chol., 621 mg sodium, 23 g
¹⁄2 tsp. black pepper amount of boiling water potato mixture and shrimp; carb., 5 g fiber, 3 g sugars,
¹⁄4 cup olive oil 10 minutes. Add beans; toss to coat. In a medium 26 g pro.

FAST & FRESH | 43

MEDITERRANEAN
SALAD ON MINI
NAAN
START TO FINISH 15 minutes

3 Tbsp. balsamic vinegar

3 Tbsp. olive oil
1 Tbsp. honey
¹⁄2 tsp. salt MAKE AHEAD
4 cups baby arugula Combine the dressing
1 15-oz. can garbanzo with the beans, cheese,
beans (chickpeas), rinsed and olives up to
and drained 24 hours ahead. Toss
1 8-oz. pkg. bite-size fresh with the arugula and
mozzarella balls basil just before serving.
¹⁄2 cup pitted Kalamata
olives
¹⁄2 cup torn fresh basil leaves
4 miniature naan or
flatbreads

1. For dressing, in a small

screw-top jar combine
vinegar, oil, honey, and salt.
Cover and shake well.
2. In a large bowl combine
arugula, garbanzo beans,
cheese, olives, and basil.
Drizzle with dressing; toss
to coat.
3. Heat naan according to
package directions for
microwave or skillet. Serve
arugula mixture over naan.
Makes 4 servings.
EACH SERVING 527 cal., 29 g
fat (9 g sat. fat), 40 mg chol.,
1,410 mg sodium, 43 g carb.,
5 g fiber, 9 g sugars, 19 g pro.

44 | FAST & FRESH

PAN-GRILLED MAHI MAHI WITH AVOCADO SAUCE
START TO FINISH 20 minutes

4 6-oz. fresh or frozen 1 tsp. chili powder buttermilk, horseradish, and easily, turning once. Drizzle
mahi mahi or halibut Salt and black pepper mustard. If desired, sprinkle with lemon juice.
fillets Nonstick cooking spray with ¹⁄4 tsp. chili powder. 3. Serve fi sh with sauce and,
¹⁄2 of an 8-oz. pkg. 2 Tbsp. lemon or lime 2. Rinse fi sh; pat dry. Brush if desired, wilted spinach.
refrigerated guacamole juice Makes 4 servings.
fi sh with oil; sprinkle with
¹⁄3 cup buttermilk 1 5-oz. pkg. fresh baby EACH SERVING 248 cal.,
1 tsp. chili powder, salt, and
1 Tbsp. prepared spinach, wilted 10 g fat (2 g sat. fat), 125 mg
(optional) pepper. Coat a grill pan with
horseradish chol., 450 mg sodium, 5 g
¹⁄2 tsp. Dijon-style mustard cooking spray; heat over
carb., 2 g fiber, 2 g sugars,
¹⁄4 tsp. chili powder 1. Thaw fi sh if frozen. For medium heat. Add fi sh; cook
33 g pro.
(optional) sauce, in a small bowl 4 to 6 minutes per ¹⁄2-inch
1 Tbsp. olive oil combine guacamole, thickness or until fi sh flakes

BUTTERMILK ,
HORSER ADISH ,
AND MUSTARD
ADD LOTS OF
ZIP TO THIS
THICK STIR-
TOGETHER
SAUCE . IT
MAKES A TANGY
SPREAD FOR
SANDWICHES
AND A
DELICIOUS
VEGETABLE
DIP, TOO.

FAST & FRESH | 45

VEGETABLE FRIED RICE WITH RED CURRY NUT SAUCE
START TO FINISH 25 minutes

3 Tbsp. reduced-sodium 1³⁄4 cups packaged fresh 2. In a 12-inch skillet heat edamame; cook and stir
soy sauce julienned or coarsely 1 tsp. oil over medium heat. 2 to 3 minutes or until
2 Tbsp. red curry shredded carrots Add eggs; cook without crisp-tender. Stir in rice, eggs,
paste 1 cup frozen edamame stirring just until set. Stir egg and soy sauce mixture; cook
2 Tbsp. cider vinegar 2 cups cooked white or
gently to break into pieces. 1 to 2 minutes or until heated
1 Tbsp. peanut butter brown rice, chilled
Remove from skillet. through. Serve topped with
¹⁄4 tsp. black pepper Dry-roasted peanuts
3. In same skillet heat 2 Tbsp. peanuts. Makes 4 servings.
1 tsp. canola oil
2 eggs, lightly beaten 1. In a small bowl whisk oil over medium-high heat. EACH SERVING 354 cal., 17 g
2 Tbsp. canola oil together first five ingredients Add broccoli; cook and stir fat (2 g sat. fat), 93 mg chol.,
3 cups packaged fresh (through pepper) until 2 minutes. Reduce heat to 701 mg sodium, 37 g carb.,
broccoli florets smooth. medium. Add carrots and 5 g fiber, 6 g sugars, 14 g pro.

46 | FAST & FRESH

ASPARAGUS,
CHICKEN, AND
GREEN PEA
SALAD WITH
MINT
START TO FINISH 20 minutes

1 cup water
1 lb. asparagus spears,
trimmed
2 cups shredded rotisserie
chicken
1 cup frozen peas, thawed
3 Tbsp. white balsamic
vinegar
3 Tbsp. olive oil
¹⁄2 tsp. salt
¹⁄2 tsp. black pepper
¹⁄8 tsp. crushed red pepper
(optional)
1 cup crumbled goat cheese
(chèvre) (4 oz.)
¹⁄4 cup torn fresh mint leaves

1. In a 10-inch skillet bring the

water to boiling. Add
asparagus. Return to boiling;
reduce heat. Simmer, covered,
2 to 3 minutes or just until
asparagus is crisp-tender.
Drain in a colander. Rinse with
cold water; drain again.
2. Arrange asparagus on a
platter. Top with chicken and
peas. For dressing, in a small
bowl whisk together next five
ingredients (through crushed
red pepper). Drizzle salad with
dressing; sprinkle with cheese
and mint. Makes 4 servings.
EACH SERVING 373 cal., 23 g
fat (8 g sat. fat), 102 mg chol.,
742 mg sodium, 12 g carb., 3 g
fiber, 8 g sugars, 29 g pro.

FAST & FRESH | 47

HURRIED
GAZPACHO
AND HANDHELD
QUESADILLAS
START TO FINISH 30 minutes

2 14- to 16-oz. containers

refrigerated fresh salsa
1 cup tomato juice
¹⁄2 cup fresh cilantro
leaves
3 Tbsp. lime juice
2 Tbsp. olive oil
8 6-inch corn tortillas
Nonstick cooking spray
1 cup shredded taco or
Mexican cheese blend
(4 oz.)
¹⁄2 cup canned black
beans, rinsed and
drained
¹⁄2 cup sliced pitted ripe
olives
³⁄4 cup plain Greek yogurt
or sour cream

1. For gazpacho, in a large

bowl stir together fi rst five
ingredients (through oil).
2. For quesadillas, lightly
coat both sides of tortillas
with cooking spray. Heat a
12-inch skillet over medium
heat. Add three of the
tortillas; sprinkle half of each
tortilla with 2 Tbsp. cheese,
1 Tbsp. beans, and 1 Tbsp.
olives. Fold in half; press
lightly. Cook 2 minutes; turn
and cook 2 to 3 minutes
more or until cheese is
melted and tortillas are light
brown. Remove from skillet.
Repeat with remaining
tortillas, cheese, beans,
and olives.
3. Serve gazpacho and
quesadillas with yogurt.
Makes 4 servings.
EACH SERVING 440 cal.,
22 g fat (8 g sat. fat), 36 mg
chol., 1,288 mg sodium, 45 g
carb., 5 g fiber, 12 g sugars,
15 g pro.

48 | FAST & FRESH

CHICKEN TENDER KABOBS
PREP 20 minutes | GRILL 10 minutes
¹⁄3 cup plain Greek yogurt
¹⁄4 cup light mayonnaise
2 Tbsp. water
1 tsp. sriracha sauce
¹⁄2 tsp. salt
1 8-oz. pkg. whole fresh
cremini or button
mushrooms, stemmed
2 Tbsp. olive oil
2 Tbsp. red wine vinegar
1 tsp. dried oregano,
crushed
1 tsp. ground cumin
¹⁄4 tsp. black pepper
8 chicken breast
tenderloins (12 to 14 oz.)
8 miniature sweet
peppers
1. For yogurt sauce, in a
small bowl combine yogurt,
mayonnaise, the water,
sriracha sauce, and ¹⁄4 tsp.
of the salt. Cover and chill
until ready to serve.
2. In a large saucepan cook
mushrooms in boiling water
1 minute; drain and pat dry.
In a large bowl whisk
together oil, vinegar,
oregano, cumin, black
pepper, and remaining
¹⁄4 tsp. salt. Add mushrooms,
chicken, and sweet peppers;
toss to coat.
3. On four 12-inch skewers
alternately thread chicken
(accordion-style),
mushrooms, and sweet
peppers. Grease grill rack.
Grill chicken skewers,
covered, over medium heat
10 to 12 minutes or until
chicken is no longer pink
(165°F), turning to brown
evenly.
4. Serve kabobs with yogurt
sauce. Makes 4 servings.
EACH SERVING 262 cal., 15 g
fat (3 g sat. fat), 69 mg chol.,
472 mg sodium, 9 g carb., 2 g
fiber, 5 g sugars, 24 g pro.
IF USING
WOODEN
SKEWERS,
SOAK IN
WATER
30 MINUTES .
FAST & FRESH | 49
POPPIN’ TOMATO AND SAUSAGE PASTA
START TO FINISH 25 minutes
12 oz. bulk spicy turkey
sausage
4 cloves garlic, smashed
2 10-oz. pkg. grape
tomatoes
1 cup water
2 Tbsp. tomato paste
¹⁄3 cup torn fresh basil
leaves
2 Tbsp. olive oil
1 Tbsp. honey
50 | FAST & FRESH
¹⁄4 tsp. salt
¹⁄4 tsp. freshly ground
black pepper
6 cups hot cooked pasta
Grated Parmesan
cheese (optional)
1. In a 12-inch skillet cook
sausage and garlic over
medium-high heat 6 to
7 minutes or until sausage is
browned. Stir in tomatoes.
Cook 10 to 12 minutes more
or until tomatoes begin to
break down, stirring
frequently. Stir in the water
and tomato paste.
2. Bring to boiling; reduce
heat. Simmer, uncovered,
3 minutes or until slightly
thickened. Stir in basil, oil,
honey, salt, and pepper;
heat through. Serve sauce
over pasta; sprinkle with
additional basil and, if
desired, cheese. Makes
6 servings.
EACH SERVING 380 cal., 11 g
fat (2 g sat. fat), 31 mg chol.,
497 mg sodium, 52 g carb.,
4 g fiber, 7 g sugars, 18 g pro.
 NO-CHOP PREP TIPS
Get into no-chop mode by filling your pantry, fridge, and freezer with ingredients you can use
without chopping. Get creative and add to this list as you shop and make your own meals.

PACK YOUR PACK YOUR PACK YOUR

FREEZER FRIDGE PANTRY
FRUITS > Riced vegetables, such > Canned chopped
as cauliflower, sweet green chiles
> Mixed berries
potato, and broccoli > No-salt-added canned
> Mango
> Prechopped onions vegetables, including
> Dark sweet cherries pumpkin
> Prechopped peppers
> Pineapple > Bottled salsa
> Presliced zucchini/
MEATS yellow squash > Sliced ripe and/or green
> Cooked, diced chicken > Garlic paste olives
breast meat > Canned artichoke hearts
> Minced ginger
VEGETABLES > Broccoli and/or > Bottled roasted red
> Whole pearl onions cauliflower florets peppers
> Chopped onions > Diced butternut squash > Slivered and chopped
nuts
> Chopped peppers > Grape tomatoes
> Bottled pasta sauce
> Broccoli, carrots, > Sliced mushrooms
cauliflower > Whole grains
> Apple slices
> Pepper stir-fry > Canned beans, peas,
> Matchstick carrots, baby and lentils
> Mixed vegetables of carrots, presliced
corn, peas, carrots, lima carrots, carrot sticks > Petite potatoes,
beans, and green beans including fingerling and
> Grapes honey gold
> Cubed or sliced melon > Cipollini onions
> Prewashed spinach, > Breads (wide variety),
kale, mustard greens, including presliced
and traditional lettuces
> Preshredded cabbage
> Extra-lean ground beef,
turkey, and chicken
> Extra-lean stew meat
> Chicken and turkey bulk
sausage and sausage
links
> Chicken tenderloins,
breasts, and thighs
> Center-cut bacon
> Diced extra-lean ham
> Pork chops
> Assorted cheeses,
sliced, grated, shredded,
and crumbled (including
fresh mozzarella pearls)
> Prepared guacamole
> Fresh salsa
> Hummus

FAST & FRESH | 51

 CHOP, STIR,
AND WHIRL YOUR
WAY TO BOLD-
FLAVORED DISHES.
MEMORIZE THESE
FIVE FLAVORFUL
SAUCES AND
YOU’RE HALFWAY
TO DINNER.

FEELIN’
FRE S H H E RB ,
TO MATO, AN D
SAUCY
CAPE R SAU C E
page 55

52 | FAST & FRESH


BASIC YOGURT
SAUCE
START TO FINISH 15 minutes
1 clove garlic
¹⁄2 tsp. salt
1²⁄3 cups plain Greek yogurt
2 Tbsp. finely chopped fresh
chives
1 Tbsp. lemon zest
Black pepper
1. Using the flat side of a chef’s
knife, mash garlic clove with the
salt to make a smooth paste.
2. In a small bowl combine
garlic paste, yogurt, chives, and
lemon zest. Season to taste with
pepper. Cover and chill until
ready to serve. If desired, top
with additional chives. Makes
12 servings.
EACH SERVING 24 cal., 1 g fat
(0 g sat. fat), 3 mg chol., 107 mg
sodium, 1 g carb., 0 g fiber, 1 g
sugars, 3 g pro.
CREAMY YOGURT-FETA
DRESSING In a food processor
or blender combine ¹⁄2 cup each
Basic Yogurt Sauce and fresh
parsley leaves, ¹⁄4 cup crumbled
feta cheese (1 oz.), and 1 Tbsp.
each fresh tarragon or mint
leaves, lemon juice, and olive
oil. Cover and process or blend
until well mixed. Thin to desired
consistency with up to ¹⁄4 cup
milk. Season to taste with salt
and black pepper. Makes
about 1 cup.
SERVING PER 2 TBSP. 29 cal.,
2 g fat (1 g sat. fat), 3 mg chol.,
86 mg sodium, 1 g carb., 0 g
fiber, 1 g sugars, 2 g pro.
VEGGIE DIP Prepare Creamy
Yogurt-Feta Dressing as
directed, except omit thinning
with milk. Makes about ³⁄4 cup.
SERVING PER 2 TBSP. 26 cal.,
2 g fat (1 g sat. fat), 3 mg chol.,
83 mg sodium, 1 g carb., 0 g
fiber, 1 g sugars, 2 g pro.
MARINADE Prepare Creamy
Yogurt-Feta Dressing as
directed, except increase olive
oil to 3 Tbsp. To use, pour
marinade over chicken; turn to
coat. Marinate in refrigerator
30 minutes to 3 hours, turning
occasionally. Drain chicken,
discarding marinade. Roast or
grill chicken. Makes about
1¹⁄4 cups.
SERVING PER 2 TBSP. 49 cal.,
4 g fat (1 g sat. fat), 3 mg chol.,
86 mg sodium, 1 g carb., 0 g
fiber, 1 g sugars, 2 g pro.

YOGURT
SAUCE
USE IT!
TRY TH E
Basic Yogurt Sauce
over grilled
vegetables.
S E RVE TH E
Veggie Dip with
slices of cucumber
and zucchini.
TO S S TH E
Creamy Yogurt-Feta
Dressing with a
simple salad of
arugula, fennel, and
red onion.
U S E TH E
Marinade for fish or
pork tenderloin in
addition to chicken.

FAST & FRESH | 53

 SPICY
HERB
USE IT!
S PR E AD OVE R
an omelet with
zucchini and tomato.
STI R I NTO
Israeli couscous
for a quick side.
S E RVE ALO N G S I D E
lamb kabobs.

ROMESCO
USE IT!
S POO N OVE R
a side of roasted
broccoli or cauliflower.
USE AS A
condiment for chicken
or turkey burgers.
S E RVE WITH
grilled whitefish or
shrimp. CASHEW
CREAM
USE IT!
U S E I N PL AC E O F
Alfredo as a creamy
pasta sauce.
D R IZ Z LE OVE R
nachos or enchiladas.
TO P O F F
a spicy chili or
hearty stew.

54 | FAST & FRESH

ROMESCO SAUCE
START TO FINISH 20 minutes
4 medium roma tomatoes,
peeled, seeded, and cut up
1 ³⁄4-inch slice country-style
bread (2 oz.), toasted and
torn into pieces
²⁄3 cup roasted red sweet
pepper, cut up
¹⁄2 cup blanched whole
almonds, toasted*
¹⁄4 cup sherry vinegar or red
wine vinegar
4 cloves garlic, smashed
1 Tbsp. chopped fresh Italian
parsley
1 tsp. smoked paprika
¹⁄2 tsp. ground ancho chile
pepper
¹⁄8 tsp. cayenne pepper
¹⁄4 to ¹⁄3 cup olive oil
Salt
1. In a food processor or blender
combine fi rst 10 ingredients
(through cayenne pepper).
Cover and pulse until mixed.
With processor or blender
running, slowly add oil in a
steady stream until combined
and finely chopped. Season
to taste with salt. Makes 16
servings.
*TIP To toast nuts, preheat oven
to 350°F. Spread nuts in a
shallow baking pan. Bake 5 to
10 minutes or until light brown,
shaking pan once or twice to
avoid burning.
TO STORE Store sauce in an
airtight container in refrigerator
up to 1 week. Let stand at room
temperature 30 minutes
before serving.
EACH SERVING 76 cal., 6 g fat
(1 g sat. fat), 0 mg chol., 61 mg
sodium, 5 g carb., 1 g fiber, 1 g
sugars, 2 g pro.
CASHEW CREAM
PASTA SAUCE
PREP 30 minutes
STAND 2 hours
2 cups water
1 cup raw cashews
1¹⁄2 cups reduced-sodium
chicken or vegetable broth
12 oz. dried pasta
1 Tbsp. olive oil
²⁄3 cup finely chopped shallots
1 Tbsp. chopped fresh thyme
2 cloves garlic, minced
¹⁄3 cup dry white wine or
reduced-sodium chicken or
vegetable broth
¹⁄2 tsp. salt
¹⁄2 tsp. black pepper
Grated Parmesan cheese
(optional)
1. In a medium bowl combine
the water and cashews. Cover
and let stand 2 hours; drain well.
In a food processor or blender
combine cashews and 1 cup of
the broth. Cover and process or
blend 2 minutes until smooth
and creamy. Add remaining
¹⁄2 cup broth; cover and pulse
until combined. In a large pot
cook pasta according to
package directions. Drain,
reserving 1 cup of the cooking
water. Return pasta to pot;
cover to keep warm.
2. Meanwhile, in a 10-inch skillet
heat oil over medium heat. Add
shallots; cook and stir 3 minutes
or until tender. Add thyme and
garlic; cook and stir 1 minute
more. Carefully add wine, stirring
to scrape up any crusty browned
bits. Stir in cashew mixture, salt,
and pepper. Bring to boiling;
reduce heat. Simmer, uncovered,
1 minute or until thickened.
3. Pour cashew mixture over
pasta; toss to coat. Stir in
enough of the pasta cooking
water to reach desired
consistency. If desired, serve
topped with cheese. Makes
6 servings.
EACH SERVING 276 cal., 5 g fat
(1 g sat. fat), 0 mg chol., 336 mg
sodium, 48 g carb., 3 g fiber, 4 g
sugars, 9 g pro.
SPICY HERB FRESH HERB,
SAUCE TOMATO, AND
START TO FINISH 20 minutes CAPER SAUCE
2 cups lightly packed fresh
Pictured on page 52.
START TO FINISH 10 minutes
cilantro leaves
1 cup lightly packed fresh
3 extra-large lemons
Italian parsley leaves
2 cups chopped fresh Italian
1 to 2 fresh jalapeño chile
parsley
peppers, halved and
¹⁄4 cup sliced almonds, toasted
seeded*
(see tip, far left)
1 Tbsp. lemon juice
¹⁄4 cup chopped fresh
3 cloves garlic, halved
oregano
1 tsp. ground cumin
2 Tbsp. capers, drained
¹⁄2 tsp. ground coriander
²⁄3 cup olive oil
¹⁄2 tsp. kosher salt
¹⁄2 tsp. salt
¹⁄2 cup olive oil
¹⁄2 tsp. black pepper
¹⁄4 cup salted, roasted
¹⁄4 cup finely chopped
pumpkin seeds (pepitas)
oil-packed dried tomatoes
1. In a blender or food
1. Remove 2 Tbsp. zest and
processor combine fi rst eight
squeeze ¹⁄4 cup juice from lemons.
ingredients (through salt). Cover
In a food processor combine
and blend or process until finely
lemon zest, parsley, almonds,
chopped. With blender or
and oregano. Cover and pulse
processor running, slowly add
until very finely chopped. Add
oil in a steady stream until
capers; cover and pulse until
combined. Add 2 Tbsp. of the
combined. Add lemon juice, oil,
pumpkin seeds; cover and
salt, and pepper; cover and
blend or process until nearly
pulse to make a saucy paste. Stir
smooth. Serve topped with
in tomatoes. Season to taste with
remaining 2 Tbsp. pumpkin
additional salt and pepper.
seeds. Makes 16 servings.
Makes 12 servings.
*TIP Chile peppers contain oils
TO STORE Store in an airtight
that can irritate your skin and
container in refrigerator up to
eyes. Wear plastic or rubber
3 days or freeze in ¹⁄4-cup
gloves when working with them.
portions in airtight containers
EACH SERVING 84 cal., 9 g fat
up to 1 month.
(1 g sat. fat), 0 mg chol., 48 mg
EACH SERVING 129 cal., 13 g fat
sodium, 1 g carb., 0 g fiber, 0 g
(2 g sat. fat), 0 mg chol., 143 mg
sugars, 1 g pro.
sodium, 2 g carb., 1 g fiber, 0 g
sugars, 10 g pro.
HERB,
TOMATO
& CAPER
USE IT!
TO S S WITH
boiled or roasted
potatoes.
DRESS
a Caprese-style salad
with tomatoes and
mozzarella.
PI LE O NTO
crostini with goat
cheese for a
no-brainer appetizer.
FAST & FRESH | 55
 R E P F A S
P T

LE M O NY
WH ITE B E AN
AN D CARROT
ARU G U L A
SAL AD

CARVE OUT A FEW MINUTES FOR PREP

CO
TIME IN THE MORNING AND LET THE
S L O W C O O K E R D O T H E R E S T. W H E N YO U

W
WA L K I N T H E D O O R , D I N N E R I S D O N E .

OK SL O
56 | FAST & FRESH
LEMONY WHITE BEAN AND
CARROT ARUGULA SALAD
PREP 30 minutes
STAND 1 hour
SLOW COOK 7 to 8 hours (low) or 3¹⁄2 to 4 hours (high)

1¹⁄2 cups dried Great Northern beans

5 medium carrots, cut into ¹⁄2-inch pieces
1 medium onion, halved and thinly sliced
2 cloves garlic, minced
¹⁄2 tsp. dried oregano, crushed
¹⁄4 tsp. salt
¹⁄4 tsp. black pepper
4¹⁄2 cups reduced-sodium chicken broth
1 lemon
1 5-oz. pkg. fresh arugula or baby spinach
1 medium avocado, halved, seeded, peeled, and
chopped
³⁄4 cup crumbled feta cheese (3 oz.)
¹⁄3 cup pistachio nuts, coarsely chopped
Lemon wedges (optional)
1. Rinse beans; drain. In a 4- to 5-qt. Dutch oven
combine beans and enough water to cover by
2 inches. Bring to boiling; reduce heat. Simmer,
uncovered, 10 minutes. Remove from heat. Cover
and let stand 1 hour. Drain and rinse beans.
2. In a 3¹⁄2- or 4-qt. slow cooker combine beans
and next six ingredients (through pepper). Pour
broth over mixture in cooker. Cover and cook on
low 7 to 8 hours or high 3¹⁄2 to 4 hours.
3. If desired, remove ¹⁄2 cup of the cooking liquid.
Drain bean mixture, discarding any remaining
cooking liquid. Return bean mixture to cooker.
Remove 2 tsp. zest and squeeze 3 Tbsp. juice from
lemon. Stir lemon zest and juice into bean mixture.
4. Arrange arugula on a platter. Top with bean
mixture, avocado, cheese, and pistachios. If desired,
drizzle with enough of the reserved cooking liquid
to moisten and serve with lemon wedges. Makes
6 servings.
EACH SERVING 330 cal., 11 g fat (4 g sat. fat), 17 mg
chol., 777 mg sodium, 42 g carb., 14 g fiber, 6 g
sugars, 18 g pro.
SAUSAGE AND
SWEET PEPPER HASH
PREP 20 minutes
SLOW COOK 6 hours (low) or 3 hours
(high) + 15 minutes (high)
1 Tbsp. vegetable oil
1 12-oz. pkg. cooked smoked
chicken sausage with apple,
quartered lengthwise and cut
into ¹⁄2-inch pieces
1¹⁄2 cups sliced sweet onion
Nonstick cooking spray
1¹⁄2 lb. red potatoes, cut into
¹⁄2-inch pieces
¹⁄2 tsp. black pepper
¹⁄4 cup reduced-sodium chicken
broth
1¹⁄2 cups chopped yellow, orange,
and/or red sweet peppers
2 tsp. chopped fresh tarragon
4 to 6 poached eggs (optional)
SAU SAG E AN D
SWE ET PE PPE R HAS H
1. In a 10-inch nonstick skillet heat oil
over medium heat. Add sausage and
onion; cook 5 minutes or until
sausage is browned, stirring
occasionally.
2. Coat a 3¹⁄2- or 4-qt. slow cooker
with cooking spray or use a
disposable slow cooker liner. In
prepared cooker combine sausage
mixture, potatoes, and black pepper.
Pour broth over mixture in cooker.
3. Cover and cook on low 6 hours
or high 3 hours. If using low, turn to
high. Stir in sweet peppers. Cover
and cook 15 minutes more.
4. Use a slotted spoon to serve
sausage mixture. Sprinkle servings
with tarragon and additional black
pepper. If desired, top with poached
eggs. Makes 4 servings.
EACH SERVING 354 cal., 11 g fat (3 g
sat. fat), 60 mg chol., 551 mg sodium,
46 g carb., 5 g fiber, 16 g sugars,
19 g pro.

FAST & FRESH | 57

 DID YOU
KNOW
Whole,
unprocessed
wheat berries
are slightly
sweet with a
nutty flavor
and chewy
texture.

M E D ITE RR AN E AN C H IC KE N
AN D WH E AT B E RRY SAL AD

58 | FAST & FRESH

MEDITERRANEAN TUSCAN TORTELLINI SOUP
CHICKEN AND PREP 20 minutes
SLOW COOK 6 hours (low) or 3 hours (high) +
WHEAT BERRY SALAD 30 minutes (high)
PREP 20 minutes
SLOW COOK 7¹⁄2 to 8 hours (low) 3 14.5-oz. cans reduced-sodium chicken
CHILL 4 hours broth
1 28-oz. can diced tomatoes with basil,
3 cups reduced-sodium chicken
garlic, and oregano, undrained
broth
1 fennel bulb, trimmed, quartered, cored,
1 14.5-oz. can no-salt-added
and sliced
fire-roasted diced tomatoes,
1 cup chopped onion
undrained
8 cups chopped kale
1¹⁄2 cups wheat berries
1 9-oz. pkg. refrigerated cheese-filled
³⁄4 cup chopped cucumber ANOTHER
tortellini or ravioli
¹⁄2 cup chopped fresh Italian NIGHT,
2 Tbsp. chopped fresh oregano
parsley try refrigerated
1 to 2 Tbsp. heavy cream
¹⁄4 cup thinly sliced green onions tortellini or
¹⁄2 cup grated Parmesan cheese
1 Tbsp. chopped fresh mint ravioli stuffed
¹⁄4 cup lemon juice with ingredients
1. In a 6-qt. slow cooker combine broth, like spinach-
2 Tbsp. olive oil
tomatoes, fennel, and onion. Cover and cook cheese or
¹⁄2 tsp. ground cumin
¹⁄4 tsp. garlic salt on low 6 hours or high 3 hours. Italian sausage.
1 lb. chopped cooked chicken or 2. If using low, turn to high. Stir in kale,
shrimp tortellini, and oregano. Cover and cook
¹⁄4 cup crumbled chevre (soft goat 30 minutes more until tortellini are tender.
cheese) (1 oz.) Stir in cream. Sprinkle servings with cheese.
Makes 6 servings.
1. In a 4- to 5-qt. slow cooker EACH SERVING 294 cal., 7 g fat (3 g sat. fat),
combine broth, tomatoes, and wheat 25 mg chol., 1,222 mg sodium, 46 g carb.,
berries. Cover and cook on low 7 g fiber, 12 g sugars, 16 g pro.
7¹⁄2 to 8 hours or until wheat berries
are tender.
2. Using a slotted spoon, transfer
tomatoes and wheat berries to a
large bowl; cool. Stir in cucumber,
parsley, green onions, and mint.
3. For dressing, in a screw-top jar
combine lemon juice, oil, cumin, and
garlic salt. Cover and shake well.
Pour dressing over wheat berry
mixture; toss to coat. Top with
chicken. Cover and chill 4 to
24 hours. Before serving, sprinkle
with cheese. Makes 8 servings.
EACH SERVING 291 cal., 9 g fat
(2 g sat. fat), 52 mg chol., 312 mg
sodium, 29 g carb., 5 g fiber, 2 g
sugars, 23 g pro.

TU SCAN
TO RTE LLI N I
SO U P

FAST & FRESH | 59

 EASY
CLEANUP
To minimize
cleanup, line
your slow
HABANERO BEEF cooker with
TACOS a Reynolds
PREP 20 minutes Kitchens Slow
SLOW COOK 8 to 10 hours (low) or Cooker Liner.
4 to 5 hours (high) They come
in small (1- to
2 cups coarsely chopped 3-quart) and
tomatoes regular
3 fresh poblano chile peppers,
(3- to 8-quart)
sizes and can
seeded and coarsely chopped*
be tossed
³⁄4 cup 50% less sodium beef broth
after dinner
¹⁄2 cup chopped onion is done—no
1 to 2 fresh habanero chile
cooker cleaning
peppers, seeded if desired* required.
2 Tbsp. tomato paste
2 tsp. ground cumin
2 lb. boneless beef chuck pot
roast, trimmed and cut into
1¹⁄2-inch pieces
8 to twelve 6- to 8-inch flour
tortillas
Red onion slivers, sliced
radishes, pico de gallo, sour
cream, crumbled queso fresco
or Cotija cheese, and/or
chopped fresh cilantro

1. In a blender combine first seven

ingredients (through cumin). Cover
and blend until smooth.
2. Place meat in a 3¹⁄2- or 4-qt. slow
cooker. Pour pepper mixture over
meat. Cover and cook on low 8 to
10 hours or high 4 to 5 hours.
3. Using a slotted spoon, remove
meat from cooker. Skim fat from
cooking liquid. Serve meat on tortillas
drizzled with cooking liquid. Top with
red onion, radishes, pico de gallo,
sour cream, cheese, and/or cilantro.
Makes 4 servings.
*TIP Chile peppers contain oils that
can irritate your skin and eyes. Wear
plastic or rubber gloves when
working with them.
EACH SERVING 527 cal., 23 g fat (10 g
sat. fat), 100 mg chol., 998 mg sodium,
45 g carb., 4 g fiber, 7 g sugars,
35 g pro.

60 | FAST & FRESH

 HAM AN D POTATO
SO U P WITH C HARD

HAM AND POTATO SOUP

WITH CHARD
PREP 30 minutes
SLOW COOK 10 hours (low) or 5 hours (high) + 20 minutes (high)

7 cups reduced-sodium chicken broth

1 lb. small new potatoes, quartered
1¹⁄3 cups cubed cooked ham
1 cup sliced carrots
²⁄3 cup chopped leek
²⁄3 cup sliced celery
2 cloves garlic, minced
³⁄4 tsp. dried thyme, crushed
¹⁄2 tsp. black pepper
3 cups coarsely chopped Swiss chard or kale
²⁄3 cup quick-cooking barley

1. In a 4- to 6-qt. slow cooker combine first nine ingredients

(through pepper). Cover and cook on low 10 hours or high
5 hours.
2. If using low, turn to high. Stir in Swiss chard and barley.
Cover and cook 20 minutes more. Makes 6 servings.
EACH SERVING 201 cal., 3 g fat (1 g sat. fat), 19 mg chol.,
1,101 mg sodium, 31 g carb., 5 g fiber, 3 g sugars, 13 g pro.

FAST & FRESH | 61

 4
COOL
CUCUMBER
SALADS
They’re a side-salad CREAMY CUCUMBE RS

staple, but look what

happens when
cucumbers become CUCUMBER,
the star! Here are four OLIVE & DILL
SAL AD
reasons to give them
the spotlight.

CUCUMBER, OLIVE
& DILL SALAD
HANDS-ON TIME 15 minutes
TOTAL TIME 2 hours 15 minutes
(includes chill time)

In a large bowl combine ¹⁄4 cup red wine

vinegar, 2 Tbsp. chopped fresh dill,
1 Tbsp. canola oil, 2 tsp. sugar, and 1 tsp. salt.
Stir in 3 medium English cucumbers, thinly
sliced, and ¹⁄2 cup each thinly sliced red onion
and sliced pitted Kalamata olives. Cover and
chill at least 2 hours or up to 3 days before
serving. MAKES 12 SERVINGS.
EACH SERVING 39 cal., 3 g fat (0 g sat. fat),
0 mg chol., 329 mg sodium, 3 g carb., 1 g fiber,
2 g sugars, 1 g pro.

62 | FAST & FRESH

 CREAMY CUCUMBERS
HANDS-ON TIME 15 minutes
TOTAL TIME 4 hours 15 minutes
(includes chill time)

If desired, peel 1 large cucumber. Cut into thin

slices. In a medium bowl combine ¹⁄2 cup sour
cream or plain yogurt, 1 Tbsp. vinegar,
1 Tbsp. chopped fresh chives, ¹⁄2 tsp. salt, and a
dash black pepper. Add cucumber and
¹⁄3 cup thinly sliced onion; toss to coat. Cover
and chill at least 4 hours or up to 3 days,
stirring occasionally. Stir before serving.
MAKES 6 SERVINGS.
EACH SERVING 45 cal., 3 g fat (2 g sat. fat),
8 mg chol., 209 mg sodium, 4 g carb., 0 g fiber,
2 g sugars, 1 g pro.

CUCUMBER, TOMATOES,
CUCUMBER,
TOMATOE S , AND MINT
AN D M INT HANDS-ON TIME 10 minutes
TOTAL TIME 40 minutes

Cut 3 medium cucumbers in half lengthwise

and remove seeds if desired; slice
THAI ¹⁄2 inch thick. In an extra-large bowl combine
C U C U M B E R- 6 Tbsp. olive oil, ¹⁄4 cup lemon juice, 2 Tbsp.
BAS IL SAL AD chopped fresh mint, and ¹⁄2 tsp. salt. Add
cucumbers and 4 pints halved cherry
tomatoes. Toss to coat. Cover; marinate at
room temperature 30 minutes or chill up to
4 hours before serving. MAKES 8 SERVINGS.
EACH SERVING 141 cal., 11 g fat (1 g sat. fat),
0 mg chol., 157 mg sodium, 12 g carb., 3 g fiber,
7 g sugars, 2 g pro.

THAI CUCUMBER-BASIL
SALAD
HANDS-ON TIME 10 minutes
TOTAL TIME 25 minutes

Peel 2 medium cucumbers; cut in half

lengthwise and remove seeds. Slice ¹⁄4 inch
thick. In a medium bowl combine 3 Tbsp. rice
vinegar, 2 tsp. sugar, 1 tsp. thinly sliced fresh
red Thai or serrano chile pepper, and ¹⁄2 tsp.
each salt, lime zest, and grated fresh ginger.
Stir in cucumbers. Let stand 15 minutes. Stir in
2 Tbsp. thinly sliced fresh basil. Serve using a
slotted spoon. Cover and chill any remaining
salad up to 3 days. MAKES 5 SERVINGS.
EACH SERVING 29 cal., 0 g fat (0 g sat. fat),
0 mg chol., 236 mg sodium, 6 g carb., 1 g fiber,
4 g sugars, 1 g pro.

FAST & FRESH | 63

 Become “a-fish-ionado”
and add a quick-cooking
seafood main or two
to your weekly menu.

G RILLE D SALMON
AN D LE E KS
WITH ROS E MARY-
M U STARD BUT TE R

64 | FAST & FRESH

 OPE N - FAC E
FLOU N D E R
SAN DWIC H

GRILLED SALMON
AND LEEKS WITH
ROSEMARY-MUSTARD
BUTTER
START TO FINISH 30 minutes

1¹⁄2 lb. leeks

2 Tbsp. olive oil
¹⁄2 tsp. salt
¹⁄2 tsp. black pepper
4 4- to 6-oz. fresh salmon fillets with
skin, ³⁄4 to 1 inch thick
1 fresh rosemary sprig
¹⁄4 cup unsalted butter, softened
2 tsp. Dijon-style mustard

1. Trim dark green tops and roots from

leeks, leaving ends intact. Cut leeks in
half lengthwise; peel off tough outer
leaves. Rinse leeks; pat dry. (Keep some
water on leeks to prevent burning on the
grill.) Brush with 1 Tbsp. of the oil; sprinkle
with ¹⁄4 tsp. of the salt and ¹⁄4 tsp. of the
pepper. Rinse salmon; pat dry.
2. Grill rosemary sprig, covered, over
medium-high heat 1 to 2 minutes or until
lightly charred; remove. Grill leeks,
covered, 5 to 7 minutes or until tender,
turning occasionally. Remove; cover to
keep warm.
3. Brush salmon with remaining 1 Tbsp.
oil and sprinkle with remaining ¹⁄4 tsp. salt
and pepper. Grill salmon, skin sides up,
4 minutes. Turn; grill 2 minutes more or
until fish flakes easily. Remove from grill.
4. Strip rosemary leaves from stem;
chop 1 tsp. leaves. In a small bowl
combine butter, mustard, and chopped
rosemary leaves. Spread salmon and
leeks with butter mixture; sprinkle with
remaining rosemary leaves. Makes
4 servings.
EACH SERVING 369 cal., 26 g fat (9 g
sat. fat), 93 mg chol., 415 mg sodium, 11 g
carb., 1 g fiber, 3 g sugars, 24 g pro.
OPEN-FACE FLOUNDER SANDWICH
START TO FINISH 30 minutes
1 lemon, halved
¹⁄3 cup mayonnaise
2 Tbsp. finely chopped shallot
1 Tbsp. pickle relish
1 tsp. Dijon-style mustard
Freshly ground black pepper
1¹⁄2 lb. fresh flounder or other firm
whitefish fillets
Kosher salt
2 Tbsp. all-purpose flour
3 Tbsp. vegetable oil
4 slices sourdough bread, toasted
4 cups mixed herbs and greens,
such as parsley, chives, basil,
cilantro, spinach, and/or sorrel,
coarsely chopped
1. Squeeze juice from half of the
lemon; cut remaining half into wedges.
For sauce, in a small bowl combine
lemon juice, mayonnaise, shallot, relish,
and mustard. Season to taste with
pepper.
2. Rinse fish; pat dry. Cut fish into four
portions; sprinkle lightly with salt.
Sprinkle flour onto a plate. Dip fish into
flour, turning to coat. In a 10-inch skillet
heat oil over medium-high heat. Add
fish (do not crowd; cook in batches if
needed). Cook 4 to 6 minutes per
¹⁄2-inch thickness or until fish flakes
easily, turning once.
3. Spread bread slices with sauce and
sprinkle with half of the herbs and
greens. Top with fish and remaining
herbs and greens. Serve with lemon
wedges. Makes 4 servings.
EACH SERVING 555 cal., 29 g fat (4 g sat.
fat), 89 mg chol., 841 mg sodium, 39 g
carb., 4 g fiber, 4 g sugars, 37 g pro.

FAST & FRESH | 65

 PARC H M E NT- BAKE D S H RIM P SAL AD WITH
FI S H WITH LIM E D RE S S ING
LE MONG R AS S

PARCHMENT-BAKED FISH WITH

LEMONGRASS
PREP 30 minutes | BAKE 15 minutes at 400°F

4 4- to 6-oz. fresh skinless whitefish fillets, such as

hake or cod, ¹⁄2 inch thick
6 green onions
¹⁄4 cup smashed and finely chopped fresh lemongrass
1 Tbsp. minced fresh ginger
2 tsp. canola oil
2 cups thinly sliced fresh button mushrooms
2 cups red and/or orange sweet pepper strips
Sriracha sauce
1 lime, halved
Coarse salt
Fresh cilantro sprigs

1. Preheat oven to 400°F. Cut four 15-inch squares of SHRIMP SALAD WITH 2. Peel and devein shrimp, leaving
parchment paper. Rinse fish; pat dry. Finely chop four of tails intact if desired. Rinse shrimp;
the green onions. In a small bowl combine chopped
LIME DRESSING pat dry. In a medium bowl combine
START TO FINISH 25 minutes
green onions, lemongrass, ginger, and oil. shrimp, 1 tsp. oil, and remaining
2. Spread lemongrass mixture across center on one side 1 large lime ¹⁄4 tsp. salt; toss to coat. Thread
of each parchment square. Cut remaining two green ¹⁄2 tsp. kosher salt shrimp onto skewers, leaving ¹⁄4 inch
onions into 2-inch pieces. Top lemongrass mixture with ¹⁄4 tsp. cayenne pepper between shrimp. Grease grill rack.
green onion pieces, mushrooms, and sweet peppers. 2 Tbsp. olive oil Grill shrimp skewers, covered, over
Drizzle lightly with sriracha sauce. Place fish on 1 lb. fresh large shrimp in shells medium heat 3 to 4 minutes or until
vegetables; squeeze lime juice over fish and sprinkle with 1 tsp. olive oil shrimp are opaque, turning once.
salt. Top with cilantro. 2 avocados, halved, seeded, 3. On a large platter arrange shrimp,
3. Fold parchment over filling; fold in open sides several peeled, and sliced avocados, tomato, and onion.
times to secure, curving edge into a circular pattern. 1 large tomato, cut into chunks Drizzle with dressing; sprinkle with
1 cup thinly sliced sweet onion cilantro. Makes 4 servings.
Place parchment packets on a baking sheet. Bake 15 to
20 minutes or until fish flakes easily.* (Cut a narrow slit in a
¹⁄2 cup packed fresh cilantro leaves EACH SERVING 291 cal., 19 g fat (3 g
packet to check doneness. If needed, bake 1 to 2 minutes sat. fat), 159 mg chol., 373 mg sodium,
1. If using wooden skewers, soak in 12 g carb., 6 g fiber, 3 g sugars,
more.) Open packets carefully to serve. Makes 4 servings.
water 30 minutes. For dressing, 22 g pro.
*TIP If fish fillets are ³⁄4 to 1 inch thick, increase baking time
remove 1 tsp. zest and squeeze
to 20 to 25 minutes.
3 Tbsp. juice from lime. In a small
EACH SERVING 163 cal., 3 g fat (0 g sat. fat), 49 mg chol.,
bowl combine lime zest and juice,
279 mg sodium, 11 g carb., 2 g fiber, 5 g sugars, 23 g pro.
¹⁄4 tsp. of the salt, and the cayenne
pepper. Slowly whisk in 2 Tbsp. oil
until combined.

66 | FAST & FRESH

BASIL HALIBUT WITH
JALAPEÑO BUTTER
START TO FINISH 20 minutes

4 6-oz. fresh firm whitefish fillets, such

as cod, halibut, or flounder
1 Tbsp. canola oil
Salt and black pepper
6 Tbsp. butter
2 fresh jalapeño chile peppers, seeded
and cut into thin strips
¹⁄4 cup chopped fresh basil
1 lime, cut into quarters

1. Rinse fish; pat dry. Brush fish with oil; sprinkle

lightly with salt and black pepper. Grease grill
rack. Grill fish, covered, over medium heat
4 to 6 minutes per ¹⁄2-inch thickness or until fish
flakes easily, turning once.
2. Meanwhile, in a 10-inch skillet heat butter over
medium heat. Add jalapeño peppers; cook and stir
5 minutes or until tender and just beginning to brown.
3. Top fish with basil and jalapeños. Serve with lime
quarters. Makes 4 servings.
EACH SERVING 419 cal., 31 g fat (13 g sat. fat), 148 mg
chol., 370 mg sodium, 2 g carb., 1 g fiber, 1 g sugars,
33 g pro.

FAST & FRESH | 67

 IT’S BEST TO COOK
BUT TE RY POAC H E D FRESH FISH THE
SAME DAY YOU
S H RIM P SAL AD
BUY IT. IF THAT’S
NOT POSSIBLE ,
WR AP IT LOOSELY
IN PLASTIC WR AP
AND STORE IN
THE COLDEST
PART OF YOUR
REFRIGER ATOR UP
TO 2 DAYS .

BUTTERY POACHED SHRIMP SALAD

PREP 25 minutes | BAKE 20 minutes at 400°F

1 lb. fresh or frozen large shrimp 3. Meanwhile, in a Dutch oven cook

in shells potatoes in boiling lightly salted
1 medium lemon water 15 minutes or until tender.
8 oz. red and/or yellow beets, Using a slotted spoon, transfer
peeled and sliced ¹⁄4 inch thick potatoes to a large bowl.
2 Tbsp. olive oil 4. Reduce heat to medium-low. Add
1¹⁄4 lb. tiny yellow new potatoes, shrimp to water in Dutch oven. Cook
halved
2 to 3 minutes or until opaque. Drain
3 Tbsp. butter
shrimp in a colander. In same Dutch
2 Tbsp. chopped fresh chives
oven melt butter; stir in lemon zest
¹⁄2 tsp. cracked black pepper
and juice, remaining 1 Tbsp. oil,
1 head butterhead Bibb lettuce,
chives, and pepper. Add shrimp and
torn into small pieces
potatoes; toss to coat.
5. Line platter with lettuce. Top with
1. Thaw shrimp if frozen. Peel and
beets, potatoes, and shrimp. Spoon
devein shrimp, leaving tails intact if
remaining sauce over. If desired,
desired. Rinse shrimp; pat dry. Chill
sprinkle with additional chives.
until needed. Remove 1 tsp. zest and
Makes 4 servings.
squeeze 3 Tbsp. juice from lemon.
EACH SERVING 351 cal., 16 g fat (7 g
2. Preheat oven to 400°F. Line a
sat. fat), 182 mg chol., 255 mg sodium,
baking sheet with foil. Arrange beet
30 g carb., 6 g fiber, 6 g sugars,
slices on prepared baking sheet.
24 g pro.
Brush with 1 Tbsp. of the oil. Bake
20 to 25 minutes or until tender.

68 | FAST & FRESH


C RU M B S , S PI NAC H , AN D ON ION S
FISH WITH CRISPY
BREAD CRUMBS,
SPINACH, AND
ONIONS
START TO FINISH 30 minutes
4 5- to 6-oz. fresh or frozen
skinless flounder, sole, tilapia, or
cod fillets, ¹⁄2 inch thick
Coarse salt and freshly ground
black pepper
2 lemons
1 cup coarse soft bread crumbs
1 Tbsp. chopped fresh tarragon
4 Tbsp. butter
1 Tbsp. olive oil
4 cups halved and sliced sweet
onions (1¹⁄4 lb.)
1 5- to 6-oz. pkg. fresh baby kale
1. Thaw fish if frozen. Rinse fish; pat
dry. Sprinkle with salt and pepper.
Slice one of the lemons; quarter
remaining lemon.
2. In a small bowl combine bread
crumbs, tarragon, and a dash salt. In
a 12-inch skillet heat 1 Tbsp. of the
butter over medium heat. Add crumb
mixture; cook and stir 4 to 5 minutes
or until toasted. Remove from skillet.
3. In same skillet heat 2 Tbsp. of the
butter and the oil over medium heat.
Add onions and a dash salt. Cook
5 minutes. Add lemon slices. Cook
5 minutes more or until onions and
lemons are tender, stirring
occasionally. Add baby kale; toss until
lightly wilted. Remove from skillet.
4. In same skillet heat remaining
1 Tbsp. butter over medium heat.
Add fish; cook 4 to 6 minutes or until
STRIPE D BAS S
E N B RODO
fish flakes easily, turning once. Top
FI S H WITH C RI S PY B READ
fish with crumb mixture. Serve with
kale mixture and lemon quarters.
Makes 4 servings.
EACH SERVING 396 cal., 18 g fat (8 g
sat. fat), 112 mg chol., 436 mg sodium,
25 g carb., 5 g fiber, 8 g sugars,
36 g pro.
STRIPED BASS EN
BRODO
START TO FINISH 25 minutes
1 lb. fresh skinless striped bass,
red snapper, or halibut fillets
¹⁄2 cup dry white wine
¹⁄4 cup water
¹⁄4 cup olive oil
2 medium tomatoes, sliced
2 shallots, sliced ¹⁄4 inch thick
6 fresh thyme sprigs
¹⁄4 tsp. kosher salt
1. Rinse fish; pat dry. Cut fish into four
portions. In a 10-inch skillet combine
wine, the water, and oil. Add
tomatoes, shallots, thyme, and salt.
Bring to boiling; reduce heat.
Simmer, uncovered, 3 to 5 minutes or
until tomatoes are softened.
2. Add fish to skillet, spooning some
of the cooking liquid over fish.
Simmer, covered, 8 to 10 minutes or
until fish flakes easily. Using a slotted
spoon, transfer fish and tomatoes to
shallow bowls. Remove and discard
thyme sprigs. Ladle shallot mixture
over fish; top with additional thyme.
Makes 4 servings.
EACH SERVING 272 cal., 16 g fat (2 g
sat. fat), 91 mg chol., 155 mg sodium,
5 g carb., 1 g fiber, 3 g sugars, 21 g pro.
FAST & FRESH | 69
 ARCTIC CHAR WITH GREEN OLIVE
AND LEMON DRESSING
START TO FINISH 40 minutes
4 5-oz. fresh or frozen
arctic char or salmon
fillets with skin, ¹⁄2 to
³⁄4 inch thick
1 medium lemon
¹⁄2 cup green olives, rinsed,
pitted (tip, below right),
and coarsely chopped
1 Tbsp. capers, rinsed and
drained
4 Tbsp. olive oil
Coarse salt and freshly
ground black pepper
¹⁄2 cup loosely packed
fresh Italian parsley
leaves, coarsely
chopped
1. Thaw fi sh if frozen. For
dressing, remove zest and
squeeze 3 Tbsp. juice from
lemon. In a small saucepan
combine lemon zest and
juice, olives, and capers.
Slowly stir in 3 Tbsp. of the
oil. Heat over low heat 5 to
70 | FAST & FRESH
10 minutes or until warm
(do not simmer), stirring
occasionally. Remove from
heat; cover to keep warm.
2. Preheat broiler. Line a
shallow baking pan with foil.
Rinse fi sh; pat dry. Sprinkle
fi sh with salt and pepper.
Gently rub both sides with
remaining 1 Tbsp. oil. Place
fi sh, skin sides down, in
prepared pan. Broil 4 inches
from heat 7 minutes or until
fish flakes easily.
3. Stir parsley into warm
dressing. Spoon dressing
over fi sh. Makes 4 servings.
NOTE Double the dressing
for leftovers to serve over
chicken, pork, and/or pasta.
EACH SERVING 303 cal., 21 g
fat (3 g sat. fat), 0 mg chol.,
613 mg sodium, 2 g carb., 1 g
fiber, 1 g sugars, 28 g pro.
TO PIT OLIVES ,
PLACE
ON A CUT TING
BOARD
AND CRUSH ,
ONE
AT A TIME ,
WITH THE SIDE
OF A CHEF ’S
KNIFE . PULL
OLIVE PIECES
AWAY FROM
THE PIT.
 PAN -S EARE D
SALMON WITH
TOMATO PE STO

PAN-SEARED SALMON WITH

S H RIM P, TOMATO PESTO
COUSCOUS , START TO FINISH 30 minutes
AN D M E LON
SAL AD 4 5- to 6-oz. fresh or frozen skinless salmon fillets
¹⁄4 tsp. salt
4 Tbsp. olive oil
¹⁄2 cup finely chopped onion
SHRIMP, COUSCOUS, AND MELON SALAD ¹⁄2 cup oil-packed dried tomatoes, drained and
START TO FINISH 30 minutes
finely chopped
¹⁄4 cup lime juice ¹⁄2 cup cherry tomatoes, quartered
¹⁄4 cup lemon juice ¹⁄4 cup finely chopped pitted green olives
2 Tbsp. chopped fresh basil
3 Tbsp. thinly sliced shallot
¹⁄2 tsp. coarse salt ¹⁄4 tsp. crushed red pepper
Pepperoncini salad peppers (optional)
¹⁄2 tsp. freshly ground black pepper
¹⁄4 cup olive oil
1²⁄3 cups Israeli (large pearl) couscous 1. Thaw salmon if frozen. Rinse salmon; pat dry.
1 lb. peeled and deveined cooked large shrimp Sprinkle with salt. In a 10-inch skillet heat 1 Tbsp. of
5 cups cantaloupe chunks the oil over medium-high heat. Add salmon; cook
3 cups fresh spinach 4 to 6 minutes per ¹⁄2-inch thickness or just until fish
2 cups sliced cucumber flakes, turning once. Transfer to a platter; cover to
¹⁄4 cup fresh basil leaves keep warm.
2. For tomato pesto, add remaining 3 Tbsp. oil to
1. For dressing, in a small bowl combine lime juice and lemon juice, skillet. Add onion and dried tomatoes; cook and stir
shallot, salt, and pepper. Whisk in oil until combined. 3 to 4 minutes or until onion is tender. Add cherry
2. In a medium saucepan cook couscous in boiling salted water 6 to tomatoes, olives, basil, and crushed red pepper.
8 minutes or until tender; drain. Rinse with cold water; drain again. Cook and stir until heated through. Season to taste
3. On a platter arrange couscous, shrimp, cantaloupe, spinach, with additional salt.
cucumber, and basil. Drizzle with dressing. Toss before serving. Makes 3. Spoon tomato pesto over salmon. Top with
6 servings. pepperoncini peppers (if desired) and additional
EACH SERVING 346 cal., 10 g fat (1 g sat. fat), 122 mg chol., 284 mg sodium, basil. Makes 4 servings.
44 g carb., 2 g fiber, 12 g sugars, 22 g pro. EACH SERVING 376 cal., 26 g fat (4 g sat. fat), 78 mg
chol., 389 mg sodium, 6 g carb., 2 g fiber, 1 g sugars,
29 g pro.

FAST & FRESH | 71

 GOLDEN TURMERIC ¹⁄8 tsp. cayenne pepper
Mango chutney
Broil 4 inches from heat 8 to 10
minutes or until fish flakes easily.
AND GINGER FISH Chopped fresh cilantro Top fish with chutney and cilantro;
START TO FINISH 30 minutes
Lime wedges serve with lime wedges. Makes
4 4- to 5-oz. fresh red snapper 4 servings.
fillets, skin on 1. Preheat broiler. Rinse fish; pat NOTE Coconut oil is solid at room
¹⁄2 tsp. salt dry. Sprinkle fish with salt and temperature, just like shortening,
¹⁄4 tsp. freshly ground black black pepper. In a small bowl and liquefies when it’s warm. It
pepper combine next six ingredients doesn’t matter whether it’s solid or
2 Tbsp. unrefined coconut oil (through cayenne pepper). liquid when you stir it into the
SOMETIMES FROZEN 2 Tbsp. lime juice Spread mixture over skinless
FISH IS THE FRESHEST
spices to make the rub.
1 Tbsp. grated fresh ginger sides of fish. EACH SERVING 268 cal., 9 g fat
OPTION . THAW
GR ADUALLY BY 1 tsp. ground coriander 2. Place fish, skin sides down, on (6 g sat. fat), 52 mg chol., 382 mg
PLACING THE ¹⁄2 tsp. ground turmeric greased rack of a broiler pan. sodium, 16 g carb., 0 g fiber, 9 g
UNOPENED PACK AGE IN
THE REFRIGER ATOR , sugars, 29 g pro.
WHICH WILL TAKE
ABOUT 1 TO 2 DAYS
FOR 1 LB . FOR A FASTER
THAW, PLACE IN A
RESEALABLE PLASTIC
BAG AND IMMERSE IN
COLD WATER .
 A GUIDE
TO
CHOOSING
FISH
WHAT TO KNOW BEFORE HITTING THE MARKET.

SHRIMP HALIBUT
These small crustaceans As one of the biggest
can be found farmed or flatfish—a fish that is wide
wild-caught. Their size and flat with both eyes on
can vary from miniature the topside—halibut is
to colossal, so near the top of the food
double-check what your chain in the North Pacific
recipe calls for to ensure and Atlantic oceans. The
accurate cooking times. white-flesh, mild-flavor
fish has a tender texture.
TILAPIA
Tilapia has long been SALMON
a staple in Africa and is The rich and fatty
now mainstream in the pink-flesh fish is a mainstay
United States because it’s on American dinner
low in fat, versatile, tables. And because it
readily available, contains good-for-you
and inexpensive, omega-3s, it is an optimal
thanks to much of its choice for healthy
production coming cooking. There are many
from aquaculture. varieties of salmon, much
of which is farmed. When
COD
possible, opt for
This popular fish from
wild-caught, which has a
the Pacific and North
deeper, richer flavor.
Atlantic oceans has a
firm, lean white flesh. FLOUNDER
Haddock and pollack This mild, sweet-tasting
have a similar texture and fish has a delicate but firm
make good substitutes. texture. Tilapia, grouper,
and catfish all make
STRIPED BASS
suitable substitutes.
Striped bass comes from
the Atlantic coast and ARCTIC CHAR
has a firm texture and The pink-flesh fish is
mild, sweet taste. If you farmed primarily in Iceland
can’t find it in your and has a flavor and texture
fish market, substitute red best described as a cross
snapper or halibut. between trout and salmon.

FAST & FRESH | 73

74 | FAST & FRESH
 MAKE-IT-MINE
GRAIN BOWL
START TO FINISH 35 minutes

5¹⁄2 cups reduced-sodium chicken broth

3 cups quinoa, bulgur, and/or millet
Dressing
Toppings

spring
1. In a 3- to 4-qt. saucepan combine
chicken broth and grains. Bring to boiling;
reduce heat. Cook, covered, 15 minutes or
until liquid is absorbed.
2. Meanwhile, in a screw-top jar prepare
Dressing.
3. Divide grains among bowls. Add

summer
desired Toppings. Pour dressing over
each. Makes 6 servings.

WINTER
DRESSING: ¹⁄3 cup lemon juice;
¹⁄3 cup olive oil; 1 clove garlic, minced;
¹⁄4 tsp. salt; ¹⁄4 tsp. black pepper
TOPPINGS: 4 cups torn fresh chicories, such as
escarole, radicchio, and/or endive; 3 cups celery
stalks, thinly bias-sliced; 2 cups chopped
cauliflower; ¹⁄2 cup halved pitted Kalamata olives;
¹⁄3 cup thinly sliced dried apricots

SPRING
DRESSING: ¹⁄2 cup olive oil, 1 tsp. lime zest,
¹⁄4 cup lime juice, ¹⁄2 tsp. salt, ¹⁄4 tsp. black pepper
TOPPINGS: 2 carrots, cut into thin ribbons;
1 cup snap peas, halved diagonally; 1 cup sliced
English cucumber; ¹⁄2 cup thinly sliced radishes;
¹⁄4 cup chopped fresh mint; lime wedges

SUMMER
DRESSING: ¹⁄2 cup olive oil, 1 tsp. lemon zest,
¹⁄4 cup lemon juice, 1 Tbsp. snipped fresh oregano, fall
¹⁄2 tsp. salt, ¹⁄4 tsp. black pepper
TOPPINGS: 4 cups fresh baby spinach leaves;
2 cups blackberries; 1 fennel bulb, halved,
trimmed, and thinly sliced; 1 bunch green onions,
sliced; 1 cup halved cherry tomatoes; 1 cup
coarsely chopped pistachio nuts; 4 oz. goat
cheese, crumbled

FALL
DRESSING: ¹⁄2 cup olive oil, ¹⁄4 cup cider vinegar,
2 Tbsp. maple syrup, ¹⁄2 tsp. salt, ¹⁄4 tsp. black pepper
TOPPINGS: 4 cups fresh baby kale; 2¹⁄2 cups
roasted cubed butternut squash; 2 cups sliced
roasted beets; 4 oz. crumbled blue cheese;
4 slices cooked bacon, crumbled; ¹⁄4 cup
chopped fresh parsley

FAST & FRESH | 75


MAKE-IT-MINE KABOBS
PREP 30 minutes
MARINATE 30 minutes
Dressing
Protein
Vegetables
Sauce
1. Preheat broiler. Line two 15=10-inch baking
pans with foil. In a bowl stir together Dressing
ingredients. Place Protein in a resealable plastic
bag. Pour half of the dressing over the protein.
Seal bag; turn to coat. Marinate in refrigerator
30 minutes. Toss Vegetables with remaining
dressing. Let stand 5 minutes.
2. Drain protein, discarding marinade. Thread
protein onto four 10- to 12-inch skewers, leaving
¹⁄4 inch between pieces. Drain vegetables,
reserving dressing. Alternately thread
vegetables onto four 10- to 12-inch skewers,
leaving ¹⁄4 inch between pieces.
3. Arrange skewers in prepared pans. Broil 4 to
5 inches from heat until protein is done, turning
once (see timings, right). If needed, broil
vegetables 6 to 8 minutes more or until just
tender. Drizzle with reserved dressing. Cover;
let stand 5 minutes. Serve with Sauce.
Makes 4 servings.
spring
winter
76 | FAST & FRESH
WINTER
DRESSING: ¹⁄3 cup red wine vinegar;
¹⁄4 cup finely chopped shallots;
2 Tbsp. olive oil; 2 Tbsp. snipped fresh
thyme; 1 Tbsp. Dijon-style mustard;
2 cloves garlic, minced; ¹⁄4 tsp. salt;
¹⁄2 tsp. black pepper
PROTEIN: 1 lb. sirloin steak, cut into
1-inch cubes (cook 8 to 12 minutes or
until desired doneness)
VEGETABLES: 8 oz. fresh button
mushrooms; 4 small shallots, halved
SAUCE: Purchased blue cheese dressing
SPRING
DRESSING: ¹⁄4 cup lemon juice, 2 Tbsp.
red wine vinegar, 2 tsp. honey, 1 tsp.
kosher salt, ¹⁄8 tsp. dried oregano,
¹⁄8 tsp. black pepper
PROTEIN: 1 lb. lean boneless lamb, cut
into 1-inch cubes (cook 10 to 12 minutes
or until desired doneness)
VEGETABLES: 1 cucumber, seeded,
quartered lengthwise, and sliced
1 inch thick; 1 small red onion, cut into
1-inch wedges
SAUCE: Basic Yogurt Sauce (recipe,
page 53)
SUMMER
DRESSING: Zest and juice of 1 lemon;
3 Tbsp. chopped fresh oregano;
2 Tbsp. olive oil; 2 cloves garlic, minced;
¹⁄2 tsp. salt; ¹⁄4 tsp. black pepper
PROTEIN: 8 oz. Halloumi cheese, cut into
1-inch cubes (cook 3 to 4 minutes or until
cheese begins to soften)
VEGETABLES: 2 medium zucchini,
sliced ³⁄4 inch thick; 1 cup grape
tomatoes
SAUCE: Fresh Herb, Tomato, and
Caper Sauce (recipe, page 55)
FALL
DRESSING: ¹⁄3 cup apple cider vinegar;
2 Tbsp. olive oil; 2 Tbsp. snipped fresh
rosemary; 1 Tbsp. Dijon-style mustard;
2 tsp. honey; 2 cloves garlic, minced;
¹⁄4 tsp. salt; ¹⁄2 tsp. black pepper
PROTEIN: 1¹⁄2 lb. skinless, boneless
chicken thighs, cut into 1-inch strips or
cubes (cook 12 to 14 minutes or until no
longer pink)
VEGETABLES: 2 medium red sweet
peppers, cut into 1-inch pieces; 1 small
sweet potato, peeled and cut into 1-inch
pieces (before skewering, cook sweet
potato in a small microwave-safe bowl
with 1 Tbsp. water 2 minutes; drain and
run under cool water to cool)
SAUCE: Romesco Sauce (recipe,
page 55)
summer
fall

FAST & FRESH | 77


MAKE-IT-MINE
VEGETABLE CREAM
SOUP
START TO FINISH 25 minutes
Desired vegetable (variations,
right)
1¹⁄2 cups reduced-sodium chicken
broth or vegetable broth
1 Tbsp. butter
1 Tbsp. all-purpose flour
Seasoning (variations, right)
¹⁄4 tsp. salt
Dash black pepper
1 cup milk or half-and-half
1. In a medium saucepan cook
desired vegetable, covered, in a
large amount of boiling water as
directed. Drain well. Set aside 1 cup
cooked vegetables.
2. In a food processor or blender
combine remaining cooked
vegetables and ³⁄4 cup of the
chicken broth. Cover and process
or blend until smooth; set aside.
3. In the same saucepan melt
butter. Stir in flour, seasoning,
salt, and pepper. Add milk all at
once. Cook and stir until slightly
thickened and bubbly. Cook and
stir 1 minute more.
4. Stir in reserved 1 cup cooked
vegetables, blended vegetable
mixture, and remaining ³⁄4 cup
broth. Cook and stir until heated
through. If necessary, stir in
additional milk to reach desired
consistency. Season to taste with
additional salt and pepper. Makes
4 servings.
78 | FAST & FRESH
WINTER
BROCCOLI-CHEESE Cook 4 cups
fresh or frozen chopped broccoli
8 to 10 minutes or until tender (follow
package directions if using frozen
broccoli). Set aside 1 cup of broccoli.
Blend remaining broccoli as directed
in Step 2. For seasoning, use ¹⁄2 tsp.
lemon zest in Step 3. Add reserved
broccoli; stir ¹⁄2 cup shredded
American cheese into soup after
broth in Step 4. If desired, top with
additional shredded American
cheese. Makes 4 cups.
SPRING
ROASTED ASPARAGUS Lightly coat
2 bunches trimmed fresh asparagus
(1 lb.) with olive oil. Roast in a 400°F
oven 15 to 20 minutes or until tender.
Cut off asparagus tips; set aside. Cut
stems into 1-inch pieces. Blend stems
as directed in Step 2. For seasoning,
use ¹⁄4 tsp. freshly grated nutmeg in
Step 3. Add reserved asparagus tips
in Step 4. Makes 4³⁄4 cups.
winter
SUMMER
CORN Thaw a 12- to 14-oz. pkg.
frozen baby gold and white corn.
Cook 2 large leeks, thinly sliced
(1 cup); 1 russet potato, peeled and
cubed (1 cup); and 2 cloves garlic,
minced, 10 minutes or until potatoes
are tender. Blend mixture and 1 cup
of the corn as directed in Step 2. For
seasoning, use ¹⁄8 tsp. cayenne
pepper in Step 3. Add remaining
corn, 2 oz. softened cream cheese,
and ¹⁄4 cup snipped fresh parsley in
Step 4. Makes 5¹⁄4 cups.
FALL
SWEET POTATO Cook 2 medium
sweet potatoes (1 lb.), peeled and
cubed; ¹⁄2 cup chopped onion; and
half of a Granny Smith apple, peeled
and sliced (¹⁄2 cup), 10 minutes or until
potatoes are tender. Set aside 1 cup
potato mixture. Blend remaining
mixture as directed in Step 2, except
use all of the broth. For seasoning,
use ¹⁄4 tsp. ground cinnamon and, if
desired, ¹⁄4 tsp. ground ancho chile
pepper in Step 3. Add remaining
potato mixture in Step 4. Makes
4¹⁄2 cups.
 spring
summer fall

FAST & FRESH | 79

winter
80 | FAST & FRESH

MAKE-IT-MINE
FLATBREADS
PREP 10 minutes
RISE 45 minutes
2 cups all-purpose flour
1 pkg. active dry yeast
1 tsp. sugar
¹⁄2 tsp. kosher salt
1 Tbsp. olive oil
²⁄3 cup warm water
(105°F to 115°F)
Cornmeal
Desired toppings
(right)
1. In a food processor
combine flour, yeast, sugar,
and salt. With processor
running, add oil, then the
warm water to form a
dough. Remove and shape
spring
into a ball. Place in a lightly
greased bowl, turning to
grease surface of dough.
Cover bowl with plastic
wrap. Let rise in a warm
place until double in size
(45 to 60 minutes).
2. Preheat oven to 450°F.
Lightly grease a large
baking sheet; sprinkle with
cornmeal. Divide dough in
half. On a lightly floured
surface, roll and stretch
each dough half into a
12=4-inch oval. Brush with
additional oil. Transfer to
prepared baking sheet.
Top as directed in desired
variation (right). Bake 15 to
20 minutes or until crust is
golden brown. Makes
6 servings.
summer
WINTER
PESTO-ARUGULA: Bake
flatbreads as directed. Spread
flatbreads with ¹⁄2 cup smashed
cannellini beans and 3 Tbsp. basil
pesto. Top with arugula tossed
with equal parts lemon juice and
olive oil, shaved Parmesan cheese,
and cracked black pepper.
SPRING
ASPARAGUS-RICOTTA:
In a small bowl combine ²⁄3 cup
ricotta cheese and 1 tsp. lemon
juice; spread over unbaked
fl atbreads. Top with ¹⁄2 bunch
asparagus, trimmed. Bake as
directed. Top with 2 sliced green
onions. Drizzle with olive oil and
lemon juice; top with fresh mint.
fall
SUMMER
HONEY-BLUEBERRY: Top
unbaked flatbreads with 2 oz.
crumbled goat cheese, ¹⁄2 cup
blueberries, and ¹⁄2 cup corn
kernels. Bake as directed. Drizzle
with olive oil and honey; top with
snipped fresh basil.
FALL
BALSAMIC SQUASH: Top
unbaked flatbreads with ³⁄4 cup
thinly sliced butternut squash and
¹⁄3 cup thinly sliced red onions.
Top with 1 cup shredded white
cheddar cheese. Bake as
directed. Drizzle with balsamic
glaze; top with toasted chopped
pecans, fried sage leaves, and
crushed red pepper.
FAST & FRESH | 81
 TOSS
IT!
MASTER THE PAN SAUCE—
A QUICK SAUTÉ
OF FRESH, CRUNCHY,
COLORFUL INGREDIENTS—
AND GIVE PASTA NIGHT
A DELICIOUS BOOST.
RECIPES BY SARAH COPELAND

BUCATINI WITH SHRIMP

AND SPICY CHERRY
TOMATO PAN SAUCE,
RECIPE P. 85

82 | FAST & FRESH

 PAN SAUCE LIKE A PRO
The first step is finding a robust, flavorful olive oil. It should be quality but also affordable so you
can use it generously. Next, add aromatics—onions, shallots, garlic—which build depth.

SPICE IT UP STIR IN DRIZZLE ON LIQUID FINISH WITH

Crushed red pepper adds a
subtle kick. You can also try
a little hot paprika, fresh
chiles, or even some spicy
Italian sausage.
FRESH VEGGIES
Colorful tomatoes are always
a winner. They get rich and
saucy as their juices release.
But consider others—mixed
greens, thinly sliced peppers,
corn—to add interesting
texture and boost the
healthfulness of the dish.
Adding a ladle or two of
the starchy pasta cooking
water makes the sauce silkier
and helps pull it together.
You can also add a little
chicken broth.
A LITTLE CHEESE
Cheese gives the sauce a
luxe finish. Fresh ricotta or
mozzarella melts into the
sauce and adds richness;
Parmesan or feta lends a salty
touch. Just add the cooked
pasta, give it a toss, and let all
the flavors meld.

FAST & FRESH | 83

 ORECCHIETTE WITH RICOTTA
AND CHARD PAN SAUCE
START TO FINISH 25 minutes

1 large bunch green or rainbow Swiss chard

12 oz. dried orecchiette or cavatelli pasta
2 Tbsp. olive oil
2 Tbsp. butter
Crushed red pepper (optional)
¹⁄2 cup freshly grated ricotta salata, Asiago, or
Pecorino Romano cheese (2 oz.)
Freshly ground black pepper and/or nutmeg
¹⁄4 cup whole milk ricotta cheese
Sea salt and cracked black pepper

1. Separate chard stems from leaves; cut into

bite-size pieces. In a large pot cook pasta in a
large amount of boiling salted water 10 minutes.
Add chard leaves; cook 2 minutes more. Drain,
reserving about ¹⁄4 cup of the cooking water.
Return pasta mixture to pot; set over low heat to
keep warm.
2. Meanwhile, in a 10-inch skillet heat oil over
medium-high heat. Add chard stems; cook 3 to
5 minutes or until crisp-tender.
3. Stir chard stems and any remaining oil, reserved
pasta cooking water, butter, and, if desired,
crushed red pepper into pasta in pot. Toss with
ricotta salata and ground pepper and/or nutmeg.
To serve, top with ricotta cheese, salt, cracked
pepper, and additional ricotta salata. Makes
4 servings.
EACH SERVING 530 cal., 21 g fat (6 g sat. fat),
42 mg chol., 850 mg sodium, 70 g carb., 4 g fiber,
4 g sugars, 16 g pro.

NAME THAT NOODLE

LINGUINE
The thin, flat shape of this
narrow ribbon pasta makes it a
great choice for light, creamy
sauces. Spaghetti or vermicelli
can be swapped in for linguine.
AGNOLOTTI
Crescent-shape agnolotti are
similar to ravioli and can be
stuffed with meat, cheese, and
veggie fillings. You can
substitute ravioli or tortellini.
BUCATINI
This long, thin tube pasta is a
hearty choice that pairs
equally well with a light sauce
or a rich, meaty one. Look for
it in large Italian markets.
ORECCHIETTE
This oval pasta has a slight
bowl shape that will hold little
splashes of sauce or cheese.
Sub cavatelli, small shells, or
other bite-size pastas.

84 | FAST & FRESH


MUSHROOM
AGNOLOTTI WITH
CORN, TOMATOES,
AND ARUGULA
PAN SAUCE
START TO FINISH 30 minutes
2 ears of corn
BUCATINI WITH 2 9-oz. pkg. refrigerated
SHRIMP AND SPICY mushroom-filled agnolotti or
ravioli
CHERRY TOMATO 2 Tbsp. olive oil
PAN SAUCE ³⁄4 cup thinly sliced onion
START TO FINISH 30 minutes
1 clove garlic, thinly sliced
2 cups chopped tomatoes
12 oz. fresh or frozen shrimp in
2 Tbsp. unsalted butter
shells
1 5-oz. pkg. baby arugula (6 cups)
12 oz. dried bucatini or spaghetti
2 Tbsp. olive oil
¹⁄2 cup finely shredded
Parmigiano-Reggiano or
2 pints red and/or yellow cherry
Pecorino Romano cheese (2 oz.)
tomatoes, halved
2 cloves garlic, minced
1. Cut corn kernels off cobs; set aside
¹⁄8 tsp. crushed red pepper
6 oz. aged feta cheese, broken corn. In a large pot bring a large
into pieces amount of salted water to boiling.
1 cup thinly sliced fresh basil
Add cobs (to release corn starches
and add richness) and agnolotti;
cook 6 minutes.
2. Meanwhile, in a 10-inch skillet heat
oil over medium-high heat. Add
onion and garlic; cook and stir
2 minutes or until fragrant. Add corn;
cook 1 minute or until crisp-tender.
Add tomatoes; cook 2 minutes more
or until tomatoes begin to release
their juices, stirring occasionally.
3. Drain pasta, reserving ¹⁄4 cup of
the cooking water; discard cobs.
Return pasta to pot. Add corn
mixture, reserved pasta cooking
water, and butter; toss gently over
low heat until butter is melted. Add
arugula; toss just until wilted. Top
servings with cheese. Makes
4 servings.
EACH SERVING 566 cal., 31 g fat
(13 g sat. fat), 102 mg chol., 1,075 mg
sodium, 55 g carb., 6 g fiber, 11 g
sugars, 23 g pro.

1. Thaw shrimp if frozen. Peel and

devein shrimp, leaving tails intact if
desired. Rinse shrimp; pat dry. In a
large pot cook bucatini in a large
BOILING THE CORN
amount of boiling salted water COBS ALONG WITH THE
9 minutes or until tender but still fi rm. PASTA RELEASES STARCHES
2. Meanwhile, in a 10-inch skillet heat THAT GIVE THE PASTA EVEN
oil over medium-high heat. Add
tomatoes and garlic; cook 3 minutes
MORE RICHNESS.
or until tomatoes soften and juices
MUSHROOM AGNOLOTTI
begin to bubble, stirring occasionally. WITH CORN, TOMATOES,
Add shrimp and crushed red pepper; AND ARUGULA PAN
cook 2 minutes or until shrimp are SAUCE

opaque, stirring occasionally.

3. Drain bucatini, reserving ¹⁄3 cup of
the cooking water. Add bucatini to
skillet and set over low heat. Add
reserved pasta cooking water; toss
to coat. Remove from heat. Toss with
cheese and basil, adding up to
1 Tbsp. additional oil and additional
cheese to taste. Makes 4 servings.
EACH SERVING 585 cal., 18 g fat
(8 g sat. fat), 145 mg chol., 971 mg
sodium, 74 g carb., 5 g fiber, 9 g
sugars, 31 g pro.

FAST & FRESH | 85

 1. In a large pot cook linguine (through pepper). Pour over
LINGUINE WITH in a large amount of boiling linguine in pot. Add sausage and
SAUSAGE, GREENS, salted water according to greens; toss to coat.* Stir in ¹⁄4 to
AND EGG PAN package directions. Drain, ¹⁄2 cup of the reserved pasta
SAUCE reserving ¹⁄2 cup of the cooking cooking water to reach desired
START TO FINISH 25 minutes water. Return linguine to pot; consistency. Toss with parsley and
cover to keep warm. shaved cheese. Makes
8 oz. dried linguine or vermicelli
2. Meanwhile, for pan sauce, cut 4 servings.
1 lb. uncooked sweet or spicy
sausage into bite-size pieces. In a *TIP The heat from the pot and the
Italian sausage links, casings
10-inch skillet cook sausage over linguine cooks and thickens the
removed
medium-high heat 5 minutes or egg yolks, making a silky sauce.
1 clove garlic, minced
until browned, stirring EACH SERVING 828 cal., 51 g fat
4 egg yolks
occasionally and adding garlic (21 g sat. fat), 343 mg chol.,
¹⁄2 cup whole milk or half-and-half
¹⁄2 cup freshly grated the last 1 minute of cooking. 1,433 mg sodium, 51 g carb.,
Parmigiano-Reggiano cheese 3. In a medium bowl whisk 3 g fiber, 3 g sugars, 41 g pro.
(2 oz.) together next six ingredients
2 tsp. lemon zest
¹⁄4 tsp. sea salt
¹⁄4 tsp. freshly ground black
pepper
2 cups coarsely chopped mustard
greens or turnip tops
³⁄4 cup fresh Italian parsley leaves
¹⁄4 cup shaved Parmigiano-
Reggiano cheese (1 oz.)

86 | FAST & FRESH

 FROZEN
ENTRÉES

Masala to
Macaroni

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 make
ove r
yo u r

TA K E O U T Cook, don’t call! These

global-inspired dishes can be
whipped up faster than you
can find the delivery menu.

INDONE SIAN -ST YLE

B E E F AN D RIC E
BOWLS

88 | FAST & FRESH

INDONESIAN-STYLE
BEEF AND RICE
BOWLS
PREP 15 minutes
COOK 30 minutes
3 Tbsp. red curry paste
1 13.5- to 14-oz. can unsweetened
coconut milk
2 to 3 inches stick cinnamon
¹⁄4 tsp. grated whole nutmeg
¹⁄8 tsp. ground cloves
1 lb. 93% lean ground beef
2 to 3 cups hot cooked rice
3 cups shredded green cabbage
2¹⁄2 cups sliced cucumber
¹⁄2 cup thinly sliced shallots
1 fresh serrano chile pepper,
thinly sliced* (optional)
Fresh cilantro sprigs
2 limes, halved
TOFU AND PICKLED VEGETABLE SANDWICH
START TO FINISH 45 minutes
3 cups thinly sliced cucumbers, 1. For pickled vegetables, in a medium bowl combine
radishes, and carrots first five ingredients (through salt). Let stand at room
¹⁄2 cup very thinly sliced shallots temperature at least 10 minutes.
¹⁄4 cup rice vinegar or cider 2. Meanwhile, cut tofu crosswise into eight slices. Place
vinegar tofu slices between double layers of paper towels; press
¹⁄2 tsp. sugar firmly to remove excess moisture (see tip, page 92). In a
¹⁄4 tsp. salt small bowl combine mayonnaise and sriracha. Spread
16 oz. refrigerated firm half of the mixture in a thin layer over tofu slices.
water-packed tofu, drained
3. Heat a 12-inch nonstick skillet over medium-high heat.
¹⁄4 cup mayonnaise
Add tofu, spread sides down; cook 2 to 3 minutes or until
2 tsp. sriracha sauce
golden. Turn and cook 2 to 3 minutes more or until
1 Tbsp. lime juice
golden. Remove from heat. Drizzle tofu with lime juice.
4 hoagie rolls, split and
4. Drain pickled vegetables. Serve tofu on rolls spread
toasted
with remaining mayonnaise mixture; top with pickled
¹⁄2 cup fresh cilantro
leaves vegetables and cilantro. Makes 4 servings.
EACH SERVING 401 cal., 17 g fat (3 g sat. fat), 6 mg chol.,
648 mg sodium, 45 g carb., 4 g fiber, 6 g sugars, 19 g pro.

1. In a 10-inch skillet cook and stir

curry paste over medium-high heat
until fragrant. Stir in coconut milk,
cinnamon, nutmeg, and cloves. Stir in
ground beef.
2. Bring to boiling. Cook over
medium-high heat 5 to 7 minutes
or until meat is browned, stirring
occasionally. Simmer, uncovered,
25 to 30 minutes more or until
desired consistency, stirring
occasionally. Remove and discard
cinnamon.
3. Divide rice among bowls. Top with
meat mixture, cabbage, cucumber,
shallots, serrano pepper (if desired),
and cilantro. Serve with lime halves.
Makes 4 servings.
*TIP Chile peppers contain oils that
can irritate your skin and eyes. Wear
plastic or rubber gloves when
working with them.
EACH SERVING 506 cal., 28 g fat
(19 g sat. fat), 74 mg chol., 393 mg
sodium, 34 g carb., 3 g fiber, 3 g
sugars, 27 g pro.

FAST & FRESH | 89

 G ING E R PORK WITH
SWE ET PE PPE RS

THAI EGG PL ANT WITH

BAS IL AN D TOMATOE S

THAI EGGPLANT WITH BASIL

AND TOMATOES
START TO FINISH 35 minutes

¹⁄2 cup reduced-sodium chicken broth

¹⁄4 cup reduced-sodium soy sauce
1 Tbsp. fish sauce
3 cloves garlic, minced
1 tsp. cornstarch
2 Tbsp. coconut oil
7 cups coarsely chopped eggplant (1 ¹⁄2 lb.)
2 cups chopped roma tomatoes
1 cup lightly packed fresh basil leaves, chopped
1 to 2 fresh jalapeño chile peppers, seeded meat is browned and crispy. Remove
(if desired) and sliced* GINGER PORK WITH from skillet.
2 cups hot cooked rice noodles SWEET PEPPERS 2. Add peppers to skillet. Cook,
START TO FINISH 25 minutes
without stirring, 2 to 3 minutes or until
1. For sauce, in a small bowl combine first five
1 Tbsp. toasted sesame oil peppers begin to blacken and blister.
ingredients (through cornstarch).
1 lb. ground pork Stir peppers; stir in remaining ginger
2. In a 12-inch skillet heat oil over medium-high heat.
2 Tbsp. chopped fresh ginger and garlic, the water, soy sauce, and
Add eggplant; cook and stir 2 to 3 minutes or just until
6 cloves garlic, minced brown sugar. Reduce heat to
starting to brown. Reduce heat to medium. Add
2 cups red sweet pepper strips medium. Cook, covered, 2 minutes
tomatoes, basil, and jalapeño peppers. Stir sauce; add
¹⁄3 cup water more or until peppers are
to skillet. Cook and stir until thickened and bubbly. Cook
¹⁄3 cup reduced-sodium soy sauce crisp-tender. Return meat to skillet.
and stir 2 minutes more. Serve over noodles. Makes
2 tsp. packed brown sugar Cook and stir until heated through.
4 servings.
2 cups hot cooked rice Serve with rice; top with peanuts and,
*TIP Chile peppers contain oils that can irritate your ¹⁄2 cup chopped dry-roasted if desired, basil. Makes 4 servings.
skin and eyes. Wear plastic or rubber gloves when peanuts EACH SERVING 543 cal., 31 g fat
working with them. Chopped fresh basil (optional) (8 g sat. fat), 77 mg chol., 819 mg
EACH SERVING 301 cal., 8 g fat (6 g sat. fat), 0 mg chol.,
sodium, 37 g carb., 3 g fiber, 8 g
1,059 mg sodium, 52 g carb., 7 g fiber, 11 g sugars, 1. In a 12-inch skillet heat sesame oil sugars, 29 g pro.
7 g pro. over medium-high heat. Add ground
pork, 1 Tbsp. of the ginger, and half
of the garlic. Cook and stir until

90 | FAST & FRESH

THAI-STYLE PORK
SALAD
START TO FINISH 30 minutes

³⁄4 cup canned unsweetened

coconut milk
¹⁄2 cup chopped fresh cilantro
¹⁄3 cup reduced-sodium soy sauce
¹⁄4 cup lime juice
2 Tbsp. grated fresh ginger
1 lb. boneless pork loin, trimmed
and cut into bite-size pieces
1 Tbsp. olive oil
1 cup bias-sliced green beans
1 cup shredded carrots
4 napa cabbage leaves
Lime wedges

1. In a large bowl combine fi rst five

ingredients (through ginger). Add
meat; toss to coat.
2. In a 12-inch skillet heat oil over
medium-high heat. Add meat
mixture; cook and stir 3 minutes. Add
green beans. Cook and stir 3 to
4 minutes more or until meat is
slightly pink in center and beans are
crisp-tender. Stir in carrots.
3. Spoon meat mixture onto
cabbage leaves. Top with additional
cilantro and serve with lime wedges.
Makes 4 servings.
EACH SERVING 301 cal., 14 g fat (7 g sat.
fat), 78 mg chol., 834 mg sodium, 14 g
carb., 3 g fiber, 8 g sugars, 28 g pro.

FAST & FRESH | 91


HOISIN-GLAZED
TOFU AND GREEN
BEANS
START TO FINISH 40 minutes
16 oz. refrigerated extra-firm
water-packed tofu, drained
3 Tbsp. water
2 Tbsp. hoisin sauce
1 Tbsp. soy sauce or tamari sauce
1 Tbsp. grated fresh ginger
¹⁄4 tsp. crushed red pepper
(optional)
2 Tbsp. vegetable oil
3 cloves garlic, thinly sliced
8 oz. green beans, trimmed and
halved lengthwise, and/or snow
pea pods, trimmed
Hot cooked rice or rice noodles
Lime wedges
1. Cut tofu lengthwise into four 1-inch
slices. Place tofu slices between
double layers of paper towels.
Weight tofu down* and let stand
10 minutes. Cut into 1-inch cubes.
92 | FAST & FRESH
S H RIM P CU RRY
NOODLE BOWLS
2. Meanwhile, for sauce, in a small
bowl combine next five ingredients
(through crushed red pepper).
3. In a 12-inch skillet heat 1 Tbsp. of
the oil over medium-high heat. Add
tofu. Cook, without stirring, 4 to
5 minutes or until tofu begins to
brown. Turn and cook 4 to 5 minutes
more or until tofu is golden on all
sides. Remove from skillet.
4. Add remaining 1 Tbsp. oil to skillet.
Add garlic; cook and stir 30 seconds.
Add beans and/or pea pods; cook
4 minutes more or until nearly tender,
stirring occasionally. Return tofu to
skillet; add sauce. Bring to boiling,
stirring to coat. Serve with rice and
lime wedges. Makes 4 servings.
*TIP To remove excess moisture
from the tofu, weight it down by
placing a plate on top of the tofu
and adding a few unopened cans of
food to the plate.
EACH SERVING 236 cal., 14 g fat (1 g
sat. fat), 0 mg chol., 402 mg sodium,
17 g carb., 2 g fiber, 5 g sugars, 14 g pro.
 SHRIMP CURRY
NOODLE BOWLS
START TO FINISH 35 minutes
1 lb. fresh or frozen medium
shrimp in shells
1 lime
2 Tbsp. peanut or canola oil
¹⁄4 cup sliced shallots
1 to 2 Tbsp. red curry paste
3 cloves garlic, minced
2 tsp. grated fresh ginger
4 cups reduced-sodium
chicken or vegetable broth
2 cups water
2 Tbsp. fish sauce
8 oz. rice noodles
1 13.5- to 14-oz. can
unsweetened coconut milk
Fresh basil leaves
Lime wedges
1. Thaw shrimp if frozen. Peel and
devein shrimp, leaving tails intact
if desired. Rinse shrimp; pat dry.
Remove lime zest in strips and
squeeze 2 Tbsp. juice; set aside.
2. In a Dutch oven heat oil over
medium heat. Add shallots; cook
PE PPE R HAKK A and stir 5 minutes or until crisp
NOODLE BOWLS and brown. Remove shallots. Add
curry paste, garlic, and ginger to
Dutch oven; cook and stir
1 minute. Stir in lime zest and juice,
broth, the water, and fish sauce.
3. Bring to boiling. Stir in shrimp
and noodles. Return to boiling;
reduce heat. Cook 3 to 4 minutes
or just until shrimp are opaque.
Stir in coconut milk; heat through.
Remove and discard lime zest.
4. Divide shrimp mixture among
bowls. Top with shallots and basil;
serve with lime wedges. Makes
6 servings.
EACH SERVING 365 cal., 16 g fat
(10 g sat. fat), 106 mg chol.,
1,028 mg sodium, 36 g carb.,
1 g fiber, 2 g sugars, 18 g pro.
PEPPER HAKKA
NOODLE BOWLS
START TO FINISH 25 minutes
6 oz. flat Chinese egg noodles or
dried linguine
¹⁄4 cup ketchup
¹⁄4 cup soy sauce
1 Tbsp. cider vinegar
2 to 3 tsp. Asian chili paste
(sambal oelek)
2 Tbsp. peanut or canola oil
2 cups bite-size red sweet pepper
strips
3 cloves garlic, minced
2 tsp. grated fresh ginger
1¹⁄3 cups snap pea or snow pea
pods, trimmed and halved
crosswise
Lime zest and/or lime wedges
1. In a large saucepan cook noodles
in boiling lightly salted water
3 minutes for Chinese noodles,
7 minutes for linguine, or just until
tender; drain. Meanwhile, for sauce,
in a small bowl combine ketchup, soy
sauce, vinegar, and chili paste.
2. In a wok or 12-inch skillet heat oil
over medium-high heat. Add sweet
peppers, garlic, and ginger; cook
and stir 3 to 4 minutes or until
peppers are crisp-tender. Add pea
pods; cook and stir 1 minute more.
Add noodles and sauce; toss to
coat. Cook and stir until heated
through.
3. Divide noodle mixture among
bowls. Top with lime zest and/or
serve with lime wedges and
additional pea pods. Makes
6 servings.
EACH SERVING 166 cal., 5 g fat (1 g
sat. fat), 0 mg chol., 832 mg sodium,
27 g carb., 3 g fiber, 5 g sugars,
6 g pro.
FAST & FRESH | 93
VIETNAMESE PORK
MEATBALLS
START TO FINISH 35 minutes

1¹⁄4 lb. ground pork

4 tsp. grated fresh ginger
1 Tbsp. smashed and finely
chopped fresh lemongrass
2 tsp. fi sh sauce
1¹⁄2 tsp. lime zest
1 clove garlic, minced
1 Tbsp. canola oil
Thinly sliced cabbage, shredded
carrots, thinly sliced radishes,
fresh cilantro sprigs, and/or lime
wedges (optional)

1. In a large bowl combine first six

ingredients (through garlic). Using
damp hands, shape mixture into
twenty 1¹⁄2-inch meatballs.
2. In a 12-inch skillet heat oil over
medium-high heat. Add meatballs;
cook 12 to 15 minutes or until done
(165°F), turning occasionally.
3. If desired, serve meatballs with
cabbage, carrots, radishes, cilantro,
and/or lime wedges. Makes
4 servings.
EACH SERVING 344 cal., 26 g fat
(7 g sat. fat), 96 mg chol., 332 mg
sodium, 2 g carb., 0 g fiber, 0 g
sugars, 26 g pro.
QUICK TANDOORI-
STYLE CHICKEN
PREP 15 minutes
MARINATE 15 minutes
GRILL 8 minutes

¹⁄2 cup plain Greek yogurt

1 Tbsp. cider vinegar
2 tsp. Madras (hot) curry powder
1 clove garlic, minced
¹⁄4 tsp. kosher salt
1¹⁄2 lb. skinless, boneless chicken
thighs, cut into 1- to 1¹⁄2-inch pieces
2 to 3 cups hot cooked basmati rice
Mango chutney
Chopped fresh mint

1. If using wooden skewers, soak in

water 30 minutes. In a large bowl
combine fi rst five ingredients
(through salt). Add chicken; toss to
coat. Marinate at room temperature
15 minutes (or cover and marinate in
refrigerator 2 to 24 hours, stirring
occasionally).
2. Thread chicken onto skewers,
leaving ¹⁄4 inch between pieces.
Grease grill rack. Grill chicken skewers,
covered, over medium-high heat 8 to
10 minutes or until chicken is no longer
pink (170°F), turning to brown evenly.
3. Serve chicken over rice with
mango chutney. Sprinkle with mint.
Makes 4 servings.
EACH SERVING 232 cal., 8 g fat (2 g
sat. fat), 162 mg chol., 295 mg sodium,
2 g carb., 1 g fiber, 1 g sugars, 37 g pro.

DESTINATION: PANTRY
If sriracha has become a staple in your cupboard, it’s time to stamp your global ingredient passport to include these:

HARI S SA PRE S E RVE D M I SO SMOKED KI M C H I TAH I N I

Chiles and roasted LE M O N S The Japanese PAPRI K A The spicy, crunchy, The sesame seed
red peppers give The salt-cured fermented True to its name, fermented Korean paste, a staple in
harissa its vibrant Moroccan favorite soybean paste smoked combination of Middle Eastern
hue. Spiced with can be eaten in its comes in several paprika—the deep vegetables such cooking, is best
cumin and entirety—rind, pit, varieties, including red cousin of as cabbage, known for its role in
coriander, this and all. Combine white, red, and Hungarian carrots, and green making hummus,
Tunisian condiment with herb oil for yellow. It lends paprika—adds onions adds tang but you can use it
is both earthy and a quick sauce or umami a smoky aroma to eggs, stir-fries, the way you might a
smoky. Rub onto stir into grain bowls (a savory-rich- and mellow and soups. nut butter. Whirl into
chicken or toss or pasta. earthy quality) sweetness. salad dressings,
with carrots when whisked into sauces, and more.
before roasting. salad dressings
or soups.

FAST & FRESH | 95

 Fast & Fresh™ (ISSN 2333-651X), 2018. Fast & Fresh is published annually in May by Meredith Corp., 1716 Locust St., Des Moines, IA 50309-3023. In Canada: Mailed under Publications Mail Sales Product Agreement No. 40069223. Canadian
BN 12348 2887 RT. Better Homes & Gardens is a registered trademark in the United States, Canada, and Australia. Better Homes & Gardens marca registrada en México. © Meredith Corp. 2018. All rights reserved. Printed in the U.S.A.
recipe index

81

23 38 50

BEEF, LAMB & PORK 75 Make-It-Mine Grain Bowl SAUCES, DRESSINGS &
90 Ginger Pork with Sweet Peppers 85 Mushroom Agnolotti with Corn, CONDIMENTS
41 Greek Meatballs with Squash Tomatoes, and Arugula Pan Sauce 53 Basic Yogurt Sauce
“Noodles” and Tomatoes 84 Orecchiette with Ricotta and Chard 55 Cashew Cream Pasta Sauce
60 Habanero Beef Tacos Pan Sauce 53 Creamy Yogurt-Feta Dressing
89 Indonesian-Style Beef and Rice Bowls 93 Pepper Hakka Noodle Bowls 55 Fresh Herb, Tomato, and Caper Sauce
76 Make-It-Mine Kabobs 50 Poppin’ Tomato and Sausage Pasta 53 Marinade
37 Pork Loin Chops with Potato Packet 46 Vegetable Fried Rice with Red Curry 55 Romesco Sauce
94 Vietnamese Pork Meatballs Nut Sauce 55 Spicy Herb Sauce
53 Veggie Dip
BREADS & PIZZAS MEATLESS
81 Make-It-Mine Flatbreads 32 Cauliflower Steaks with Hazelnuts and SEAFOOD
41 Roasted Vegetable-Chicken Sausage Browned Butter 70 Arctic Char with Green Olive and
Pizza 33 Grilled Cabbage Steaks with Chimichurri Lemon Dressing
92 Hoisin-Glazed Tofu and Green Beans 67 Basil Halibut with Jalapeño Butter
BREAKFAST 31 Lemon Grilled Eggplant Steaks 69 Fish with Crispy Bread Crumbs,
26 Asparagus-Egg Breakfast Sandwich 31 Roasted Broccoli Steaks Spinach, and Onions
29 Greens, Eggs, and Ham Frittata 90 Thai Eggplant with Basil and Tomatoes 72 Golden Turmeric and Ginger Fish
27 Savory Egg and Sweet Potato Scramble 89 Tofu and Pickled Vegetable Sandwich 65 Grilled Salmon and Leeks with
25 Shakshuka Rosemary-Mustard Butter
23 Sheet-Pan Chickpeas and Eggs SALADS 38 Herb-Roasted Salmon with Broccoli
24 Stove-Top Savory Ham and Veggie 47 Asparagus, Chicken, and Green Pea and Tomatoes
Oatmeal Salad with Mint 38 Lemon-Roasted Tuna and Asparagus
28 Sweet Potato, Sausage, and Green 16 Basil and Avocado Chicken Salad 65 Open-Face Flounder Sandwich
Pepper Hash 68 Buttery Poached Shrimp Salad 45 Pan-Grilled Mahi Mahi with Avocado
27 Zucchini and Tomato Frittata 20 Chopped Salad Tacos Sauce
63 Creamy Cucumbers 71 Pan-Seared Salmon with Tomato Pesto
CHICKEN 62 Cucumber, Olive, and Dill Salad 66 Parchment-Baked Fish with
37 Artichoke and Cheese Chicken Breasts 63 Cucumber, Tomatoes, and Mint Lemongrass
with Rosemary Baby Carrots 57 Lemony White Bean and Carrot 41 Parmesan-Crusted Cod with Garlicky
37 Chicken Andouille-Stuffed Peppers Arugula Salad Summer Squash
with Roasted Green Beans 59 Mediterranean Chicken and Wheat 93 Shrimp Curry Noodle Bowls
38 Chicken Burgers with Smoky Succotash Berry Salad 69 Striped Bass en Brodo
38 Chicken Fajitas in a Flash 44 Mediterranean Salad on Mini Naan
49 Chicken Tender Kabobs 12 Nectarine, Beet, and Goat Cheese SOUPS
95 Quick Tandoori-Style Chicken Salad 14 Gazpacho Verde
37 Sausage and Roasted Root Vegetables 71 Shrimp, Couscous, and Melon Salad 61 Ham and Potato Soup with Chard
57 Sausage and Sweet Pepper Hash 66 Shrimp Salad with Lime Dressing 48 Hurried Gazpacho and Handheld
63 Thai Cucumber-Basil Salad Quesadillas
GRAINS & PASTA 91 Thai-Style Pork Salad 78 Make-It-Mine Vegetable Cream Soup
85 Bucatini with Shrimp and Spicy Cherry 18 Tuscan Tuna Salad 59 Tuscan Tortellini Soup
Tomato Pan Sauce 43 Warm Shrimp and Baby Dutch Potato
86 Linguine with Sausage, Greens, and Salad
Egg Pan Sauce

96 | FAST & FRESH

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