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NUTRITION INFO
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5-ingredient
15-minute114
RECIPES
GOOD-
FOR-YOU
RECIPES
SPICY THAI
NOODLES
p. 45
AND
45 MORE
PLANT-BASED
DISHES!
VOLUME 33, ISSUE 3

SUMMER 2020
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SUMMER 2020
CONTENTS
COOKING LIGHT • 5-INGREDIENT
15-MINUTE RECIPES
4 RISE & SHINE

68 49 Morning is a breeze with
easy omelets, toast top-
pings, and protein-packed
smoothies.
16 NIBBLE & NOSH

Keep hunger at bay
with these good-for-you
snacks and starters.
26 GARDEN FRESH
Make the most of sum-
mer’s bounty with simple
salads featuring fresh
fruits and veggies.
40 NO-MEAT MEALS
Beans, grains, and fresh
veggies shine in these
easy vegetarian main
dishes.
52 DINNER IN A
HURRY
Keep meal prep
84 stress-free with these
quick-cooking recipes for
seafood, chicken, beef,
and pork.
70 SIDEKICKS
Round out your meals
with quick and easy side
dishes featuring simply
seasoned vegetables.
82 SIMPLY SWEET
Easy, good-for-you des-
serts are the ideal ending
to any speedy meal.
95 RECIPE INDEX
96 HEALTHY EATING
GUIDELINES
5-INGREDIENT 15-MINUTE RECIPES 1

5-ingredient
15-minute
RECIPES
EDITOR SPECIAL INTEREST MEDIA EDITORIAL MEREDITH NATIONAL MEDIA GROUP

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PRINTED IN THE USA
Introduction
RASPBERRY-
CHOCOLATE
PARFAITS
W e understand that preparing
healthy, home-cooked food
is only one component of your
p. 87
busy life, so we’ve created recipes
that combine fresh ingredients
with smart, store-bought items to
help you get meals on the table
in minutes. Each of the 114 easy
recipes requires no more than 5
ingredients (excluding water, salt,
pepper, oil, and cooking spray) or
takes 15 minutes or less to make.
Many deliver on both!
When you need to grab breakfast
before you dash out the door, Rise &
Shine (p. 4) features smoothies, toast
toppers, and 5-minute eggs. Turn to
Dinner in a Hurry (p. 52) for quick-
fix recipes for beef, pork, poultry,
and seafood. If you’re not eating as
much meat these days, we’ve got a
chapter of No-Meat Meals (p. 40)
as well as salads and side dishes (p.
70) that are packed full of seasonal
fruits and vegetables. And, because
we believe that there’s always time
for dessert, Simply Sweet (p. 82)
provides instant gratification for
your sweet tooth. Because these
are Cooking Light recipes, there
is a nutrition analysis with every
recipe, and the focus is on fresh,
natural ingredients and simple,
straightforward cooking methods.
Simplicity has never tasted so good!

01.
RISE &
SHINE
MORNING IS A BREEZE WITH
EASY OMELETS, TOAST
TOPPERS, SPECIALTY
COFFEES, AND PROTEIN-
PACKED SMOOTHIES.
4
HALF-MOON
BROWNED
OMELET
p. 12
5
Rise & Shine
Berry Green Smoothie Raspberry-Date Rich Dark Chocolate

HANDS- ON 10 M IN . Smoothie Smoothie
TOTAL 10 M IN .
HANDS- ON 5 M IN . HANDS- ON 5 M IN .
Smoothies are a quick way to kick- TOTAL 5 M IN . TOTAL 5 M IN .
start your day with extra fruits, Look for silken tofu in shelf-stable This super-chocolaty smoothie is a
vegetables, and fiber. Avoid juices and packages on the Asian foods aisle. tasty nondairy option. Dates offer
fruit with added sugars; instead The squeeze pack of almond butter is richness and a caramel-like
choose whole ripe fruit to add a sweet convenient and contains only what sweetness—naturally—while also
touch naturally. you need for this recipe. But if you boosting fiber.
have almond butter in your fridge or
1cup frozen mixed berries 3 pitted dates
pantry, just use 2 tablespoons.
1/2cup baby spinach leaves 1 cup unsweetened chocolate
2 Tbsp. fresh orange juice 3/4 cup fresh raspberries, divided almond milk (such as Almond
2 Tbsp. water Breeze)
1/2 cup unsweetened almond milk
1(5.3-oz.) container plain 2% 1 cup ice
1/2 cup extra-firm silken tofu (such as
reduced-fat Greek yogurt Mori-Nu) 1 Tbsp. unsweetened cocoa
1 ripe banana, sliced powder
2 whole dates, pitted
1 (5.3-oz.) container vanilla soy
1 (1.15-oz.) packet almond butter yogurt
Place all ingredients in a blender; (such as Justin’s)
process until smooth. 1/2 banana, sliced and frozen
3/4 cup ice cubes
Dash of instant coffee (optional)
SERVES 1 (serving size: 13/4 cups) CALORIES 297;
FAT 4g (sat 2g, unsat 1g); PROTEIN 18g; CARB Set aside 3 or 4 of the raspberries for Dark chocolate shavings (optional)
54g; FIBER 8g; SUGARS 33g (added sugars 0g); garnish, if desired. Process remaining
SODIUM 75mg; CALC 23% DV; POTASSIUM 1. Place dates in a small bowl; cover with
10% DV raspberries, almond milk, tofu, dates,
hot water. Let stand 3 minutes or until
and almond butter in a blender until
softened; drain.
smooth. Add ice; process until smooth.
Pour into a serving glass. Garnish with 2. Place milk and dates in a blender;
Kitchen Confidential reserved raspberries, if desired. blend 30 seconds or until pureed. Add
SERVES 1 (serving size: about 2 cups) CALORIES ice and next 3 ingredients, and, if
If you want to make more
369; FAT 22g (sat 2g, unsat 18g); PROTEIN 17g; desired, coffee; blend 30 seconds or
servings of a smoothie than CARB 31g; FIBER 10g; SUGARS 15g (added until smooth. Top with chocolate
the recipe indicates, don’t sugars 0g); SODIUM 171mg; CALC 43% DV;
POTASSIUM 16% DV shavings, if desired.
just double the ingredients.
You may overfill the blender SERVES 1 (serving size: about 21/3 cups)
CALORIES 302; FAT 7g (sat 1g, unsat 5g);
and have trouble getting a PROTEIN 9g; CARB 58g; FIBER 7g; SUGARS 37g
smooth consistency. (added sugars 13g); SODIUM 200mg; CALC 50%
DV; POTASSIUM 14% DV
Chocolate–Peanut
Butter Smoothie
Decrease chocolate almond milk to 3/4
cup and vanilla soy yogurt to 1/2 cup; add
2 teaspoons natural peanut or almond
butter when processing remaining
ingredients in Step 2.
SERVES 1 (serving size: about 21/4 cups)
PROTEIN 9g; CARB 54g; FIBER 7g; SUGARS 33g
(added sugars 10g); SODIUM 186mg; CALC 37%
6 COOKING LIGHT
RICH DARK
CHOCOLATE
SMOOTHIE
7
MORNING
PERKS DAIRY-FREE
CINNAMON
FRAPPE
Wake up with a special coffee that’s just as
good as the ones at the local coffee shop,
but lower in fat and calories. COLD BREW
COFFEE WITH
HONEY-COFFEE
ICE CUBES
WHITE
CHOCOLATE
LATTE
CARAMEL
ICED COFFEE
8
Rise & Shine
White Chocolate Latte Dairy-Free 1. Combine honey and 1 cup of the cold
HANDS- ON 10 M IN . Cinnamon Frappe water in an 8-cup glass measuring cup.

TOTAL 10 M IN . Microwave on high until warm, 40
HANDS- ON 10 M IN .
seconds to 1 minute. Stir to dissolve
This rich beverage feels indulgent TOTAL 10 M IN .
honey. Add ground coffee beans,
and fun, and with the foamed milk, With a cinnamon-sugar topping and vanilla, and remaining 7 cups cold water
it’s just like a coffee-shop drink. thick, slushy-like consistency, this to honey mixture; stir to combine. Cover
coffee drink is great for either and let stand at room temperature for at
2 cups fat-free milk breakfast or dessert. least 8 hours or up to 12 hours.
3 Tbsp. white chocolate chips
3/4cup whole milk 1 cup unsweetened horchata rice 2. Line a strainer with cheesecloth, and
2 oz. hot brewed espresso drink (such as Rice Dream) place over a pitcher. Pour coffee mixture
1/4cup thawed frozen whipped 1 cup bottled cold-brew coffee through cheesecloth, discarding solids.
topping concentrate Pour strained coffee mixture into a
2 Tbsp. white chocolate shavings 2 cups ice 12-cube silicone ice cube tray. Freeze
(optional) 3/4 tsp. ground cinnamon, divided until solid, about 4 hours. Refrigerate
1/4 cup dairy-free thawed frozen remaining strained coffee mixture.
1. Place fat-free milk in a quart-size whipped topping (such as So
glass canning (Mason) jar; attach a Delicious Coconut) 3. Divide ice cubes evenly among 4
tight-fitting lid. Shake vigorously until 1/2 tsp. granulated sugar glasses, and top with remaining strained
frothy, 45 seconds to 1 minute. Remove coffee mixture. Top each with 3
Combine horchata, coffee concentrate,
lid, and pour milk into a 4-cup glass tablespoons milk.
ice, and 1/4 teaspoon of the cinnamon in
measuring cup, holding back foam with SERVES 4 (serving size: about 11/3 cups coffee
a blender. Process until thick and
a spoon. Reserve foam. and 3 ice cubes) CALORIES 88; FAT 1g (sat 1g,
smooth (like a slushy), about 30 unsat 0g); PROTEIN 2g; CARB 20g; FIBER 0g;
2. Place chocolate chips into measuring seconds. Divide mixture between 2 SUGARS 20g (added sugars 17g); SODIUM 22mg;
cup with fat-free milk. Add whole milk, glasses. Top evenly with whipped CALC 6% DV; POTASSIUM 2% DV
and microwave on high until hot and topping. Stir together sugar and
blended, 1 to 11/2 minutes, stirring every remaining 1/2 teaspoon cinnamon; Caramel Iced Coffee
30 seconds to melt chocolate. Add sprinkle over whipped topping.
espresso to measuring cup; stir to HANDS- ON 10 M IN .
SERVES 2 (serving size: about 11/2 cups)
TOTAL 2 HOURS, 10 M IN .
combine. Divide white chocolate CALORIES 101; FAT 2g (sat 2g, unsat 0g);
mixture evenly between 2 mugs. Top PROTEIN 1g; CARB 18g; FIBER 0g; SUGARS 14g
It’s so easy to make an indulgent
(added sugars 0g); SODIUM 20mg; CALC 0% DV;
with reserved foam and whipped POTASSIUM 2% DV coffee treat at home without paying
topping. Garnish with chocolate coffee-shop prices.
shavings, if desired.
Cold Brew Coffee 6 soft caramel candies (such as
Kraft), chopped
FAT 6g (sat 4g, unsat 2g); PROTEIN 9g; CARB with Honey-Coffee
20g; FIBER 0g; SUGARS 18g (added sugars 3g); 2 cups hot brewed coffee
SODIUM 125mg; CALC 26% DV; POTASSIUM Ice Cubes 1/4 tsp. vanilla extract
3% DV
HANDS- ON 10 M IN . 1/4 cup whole milk
TOTAL 12 HOURS, 10 M I N ., INCLUDING
12 HOURS STAN DING AT ROOM 1. Stir together caramel candies, coffee,
TEM PER ATURE AN D FREEZING
and vanilla in a medium bowl. Stir until
Kitchen Confidential
Enjoy a traditional cold brew coffee caramels are melted. Place bowl in
Cold brew coffee and iced refrigerator; let stand until mixture is
with a touch of sweetness from the
coffee are not the same chilled, about 2 hours.
honey. The coffee ice cubes are a
thing. Iced coffee is brewed
smart idea to help prevent the coffee 2. Divide coffee evenly between 2
like any hot cup and poured
from watering down. glasses, and top with whole milk.
over ice. Cold brew begins
and ends without any 1/4 cup honey SERVES 2 (serving size: about 1 cup) CALORIES
added heat, resulting in 114; FAT 3g (sat 1g, unsat 2g); PROTEIN 2g; CARB
8 cups cold bottled water, divided 20g; FIBER 0g; SUGARS 17g (added sugars 0g);
a more concentrated and 2 cups whole coffee beans, SODIUM 77mg; CALC 7% DV; POTASSIUM 4% DV
strong flavor. coarsely ground
1/2 tsp. vanilla extract
3/4 cup 2% reduced-fat milk
9
QUINOA
BREAKFAST
BOWL WITH
6-MINUTE EGG
10
Rise & Shine
Quinoa Breakfast Bowl Creamy Soft-Scrambled

One large egg
with 6-Minute Egg contains 6 grams Eggs
of protein and
HANDS- ON 5 M IN . only 1.5 grams of HANDS- ON 5 M IN .
TOTAL 15 M IN . TOTAL 5 M IN .
saturated fat.
New research shows that eating eggs This style of scramble proves
with raw vegetables like tomatoes eye-opening for folks used to springy
increases your absorption of curds—it teaches them how creamy
carotenoids—antioxidants that may scrambled eggs can be. These taste so
ward off heart disease.
Diner-Style Scrambled rich you’ll swear there’s cheese in
Eggs there somewhere. Constant vigilance
1 large egg, at room temperature is the price of perfection here. Stir
HANDS- ON 5 M IN .
11/2 tsp. olive oil, divided TOTAL 5 M IN . nonstop for small curds: The bigger
1/2 tsp. minced garlic the curds, the less creamy the texture.
1 cup lacinato kale, roughly These are the eggs you probably grew
A slight sheen on the finished eggs
chopped up eating: quick, easy to make,
means they’re still wonderfully moist.
1/2 cup cooked quinoa homey, and comforting. A little butter
1/3 cup halved cherry tomatoes adds richness. We use just a tiny 1 tsp. unsalted butter
1/4 ripe avocado, peeled and sliced amount of salt here, because it’s easy 2 large eggs
1/4 tsp. kosher salt to oversalt eggs. Pull them from the 1/4 tsp. freshly ground black pepper
1/8 tsp. freshly ground black pepper heat the instant they’re done so they 1/8 tsp. kosher salt
don’t turn tough and rubbery. And as
1. Bring 3 inches of water to a boil in a with all egg dishes, dig in right 1. Melt butter in an 8-inch nonstick
medium saucepan. Add egg; boil 6 away—they’re not getting any better skillet over medium-low. While butter
minutes. Plunge egg into ice water; let as they cool off. melts, break eggs into a small bowl.
stand 1 minute. Drain and peel. Use a fork to beat until completely
1 tsp. unsalted butter blended and slightly frothy. Stir in
2. Heat 1 teaspoon oil in a small skillet
2 large eggs pepper and salt.
over medium. Add garlic; cook 30
1/4 tsp. freshly ground black pepper
seconds. Add kale; cook, stirring often, 2. Before the butter starts to froth,
1/8 tsp. kosher salt
until softened, 2 to 3 minutes. add eggs; cook, stirring quickly and
3. Combine quinoa, kale, tomatoes, 1. Melt butter in an 8-inch nonstick constantly with a heatproof rubber
and avocado in a bowl. Drizzle with skillet over medium-high until butter spatula or chopsticks. Be patient; keep
remaining 1/2 teaspoon oil; season with is bubbly. stirring. After a few minutes, steam will
salt and pepper. Place egg on top; slice rise, the eggs will thicken, and small
2. While butter melts, break eggs into a
egg in half. curds will begin to form. If you start to
small bowl. Use a fork to beat until
get large curds no matter how quickly
SERVES 1 (serving size: 2 cups quinoa mixture completely blended and slightly frothy.
and 1 egg) CALORIES 366; FAT 21g (sat 4g, unsat you stir, lift the pan from the burner to
Stir in pepper and salt.
16g); PROTEIN 14g; CARB 33g; FIBER 8g; cool it down, stirring all the while. Cook,
SUGARS 3g (added sugars 0g); SODIUM 592mg; 3. Add egg mixture to pan; start pulling stirring constantly, until the eggs hold
CALC 17% DV; POTASSIUM 17% DV
the eggs from the sides of the pan into together in a glistening, custard-soft,
the middle (the edges cook faster than and loose mound that can still spread
the center). Big, fluffy curds will start to slightly, like risotto. Transfer to a plate
form—exactly what you want. Continue and serve immediately.
pulling the eggs from around the pan SERVES 1 (serving size: 2 eggs) CALORIES 179;
for about 3 minutes or until all the runny FAT 13g (sat 6g, unsat 7g); PROTEIN 13g; CARB
egg is fully set, pull the pan from the 1g; FIBER 0g; SUGARS 0g (added sugars 0g);
SODIUM 383mg; CALC 6% DV; POTASSIUM
heat, and slide the eggs onto a plate. 3% DV
SERVES 1 (serving size: 2 eggs) CALORIES 179;
FAT 13g (sat 6g, unsat 7g); PROTEIN 13g; CARB
1g; FIBER 0g; SUGARS 0g (added sugars 0g);
3% DV

Rise & Shine
Pristine Sunny-Side Up Half-Moon Kale and

Eggs Browned Omelet Mushroom Frittata
Photo p. 5
TOTAL 5 M IN . HANDS- ON 10 M IN . TOTAL 10 M IN .
TOTAL 10 M IN .
Heat control is crucial here. Too much Use either a cast-iron skillet or carbon-
heat, and the whites will toughen and This breakfast house omelet is folded steel pan because broiler heat could
brown at the edges. Not enough, and in half, golden brown outside, and has damage nonstick skillets.
the yolks will cook partway through delicious fillings within.
by the time the whites are set. Season 2 large eggs
2 tsp. olive oil, divided
after the eggs are done so the basting 1/4 tsp. freshly ground black pepper,
1/2 cup sliced cremini mushrooms divided
doesn’t wash off the salt and pepper.
1/2 cup loosely packed baby kale or 1/8 tsp. kosher salt, divided
spinach
1 Tbsp. canola oil 2 tsp. olive oil
1/8 tsp. kosher salt, divided
2 large eggs 1/2 cup sliced cremini mushrooms
2 large eggs
1/4 tsp. freshly ground black pepper 1/2 cup loosely packed baby kale or
1/4 tsp. freshly ground black pepper spinach
1/8 tsp. kosher salt 1 Tbsp. crumbled feta cheese 1 Tbsp. crumbled goat or feta
cheese
Heat oil in an 8-inch nonstick skillet 1. Heat 1 teaspoon oil in an 8-inch
over medium-low. Gently crack eggs nonstick skillet over medium-high. Add 1. Preheat broiler to high and set a rack
into pan. You shouldn’t hear a hiss, and mushrooms; sauté until golden, about 3 6 inches from the heat.
the eggs should lie flat and still. If you minutes. Stir in kale and half of salt; stir
hear sizzling or the whites flutter or 2. Break eggs into a small bowl. Use a
about 30 seconds or until kale is just
bubble at all, turn down the heat. Cook fork to beat until completely blended
wilted. Place mushroom mixture on a
3 minutes or until the whites are mostly and slightly frothy. Stir in half the pepper
plate or in a small bowl. Wipe pan clean.
set, with some still-runny whites near and half the salt.
the yolks. Tilt pan toward you so oil 2. Break eggs into a small bowl. Use a
3. Heat olive oil in an 8-inch cast-iron
pools on the bottom edge; dip a spoon fork to beat them until completely
skillet over medium-high. Add
in the oil, and gently baste the blended and slightly frothy. Stir in
mushrooms to pan; sauté 4 minutes or
uncooked patches of white until they’re remaining salt and pepper.
until nicely browned. Stir in kale and
set. Be careful not to baste the yolks, or 3. Heat remaining 1 teaspoon oil in the remaining salt and pepper; sauté 30
they’ll cloud over. Sprinkle with pepper same pan over medium-low. Add eggs; seconds or until kale is just wilted. Add
and salt. Remove eggs from pan, stir them around the pan with a eggs; stir slowly and tilt the skillet a few
leaving excess oil behind. heatproof rubber spatula like you’re times so runny parts hit the pan. After
SERVES 1 (serving size: 2 eggs) CALORIES 228; making firm scrambled eggs, pulling about 2 minutes, when eggs are lightly
FAT 19g (sat 4g, unsat 14g); PROTEIN 13g; CARB from the sides toward the middle. Tilt browned on the bottom with a few shiny
SODIUM 382mg; CALC 6% DV; POTASSIUM the pan now and then, lifting the egg spots still on top, sprinkle with cheese.
3% DV disk that forms so runny egg slides off,
4. Place pan under broiler; broil 1 minute
hits the pan, and firms up. After about 2
or until cheese softens and golden-
minutes, when the eggs are slightly
brown spots appear on egg. Slide
shiny on top in spots, but mostly cooked
frittata onto a plate.
through, spread the mushroom mixture
over half of the eggs; sprinkle with SERVES 1 (serving size: 1 frittata) CALORIES 269;
cheese. When the eggs are browned on 4g; FIBER 1g; SUGARS 1g (added sugars 0g);
the bottom, fold them over the filling. SODIUM 450mg; CALC 15% DV; POTASSIUM
Slide omelet onto a plate. 6% DV
SERVES 1 (serving size: 1 omelet) CALORIES 269;

SODIUM 450mg; CALC 15% DV; POTASSIUM 5%
DV
12 COOKING LIGHT
KALE AND
MUSHROOM
FRITTATA
13
2
1
LETʼS
TOAST
Perk up your breakfast routine with
these four quick and easy, nutrient-
packed toast recipes.
3
14
Rise & Shine
3
1
BLACKBERRY-BRIE
TOAST
PROSCIUTTO-MELON HANDS- ON 5 M IN
TOAST TOTAL 5 M IN .
1 Tbsp. seedless blackberry jam

HANDS- ON 5 M IN . 1 (1-oz.) slice whole-grain bread,
TOTAL 5 M IN . toasted
1/2 oz. Brie cheese, cut into pieces
1 Tbsp. 1/3-less-fat cream cheese,
softened 1/4 tsp. fresh thyme leaves
1 (1-oz.) slice whole-grain bread,
toasted Preheat broiler to high. Spread jam
11/2 very thin slices prosciutto (about over bread; top evenly with Brie.
1/2 oz.) Broil 30 seconds or until cheese melts.
2 thin slices cantaloupe Sprinkle with thyme.
Dash of freshly ground black pepper SERVES 1 (serving size: 1 slice) CALORIES 173;
Spread cream cheese over bread, and 25g; FIBER 2g; SUGARS 14g (added sugars 13g);
top with prosciutto and cantaloupe. SODIUM 197mg; CALC 6% DV; POTASSIUM
2% DV
Sprinkle with pepper.
4
SERVES 1 (serving size: 1 slice) CALORIES 143;
3% DV APRICOT-HAZELNUT
TOAST
2
APPLE-TAHINI TOAST
HANDS- ON 5 M IN .
TOTAL 5 M IN .
1 Tbsp. apricot preserves

1 (1-oz.) slice whole-grain bread,
HANDS- ON 5 M IN . TOTAL 5 M IN . toasted
1 Tbsp. tahini (sesame seed paste), 2 tsp. chopped hazelnuts
stirred well 2 tsp. crumbled goat cheese
1 (1-oz.) slice whole-grain bread, 1/4 tsp. fresh thyme sprigs
toasted
4 thin slices Granny Smith apple Spread preserves over bread. Top with
1 tsp. honey hazelnuts, goat cheese, and thyme.
1/8 tsp. toasted sesame seeds
1/8 tsp. ground cinnamon FAT 6g (sat 2g, unsat 4g); PROTEIN 6g; CARB
Spread tahini over bread; top with apple SODIUM 145mg; CALC 6% DV; POTASSIUM
slices. Drizzle with honey. Sprinkle with 3% DV
sesame seeds and cinnamon.

FAT 8.6g (sat 1g, unsat 7g); PROTEIN 7g; CARB
3% DV
15
02.
NIBBLE &
NOSH
KEEP HUNGER AT BAY WITH THESE
GOOD-FOR-YOU SNACKS AND
STARTERS, INCLUDING DIPS, CHIPS,
AND POPCORN.
16
NO-FRILLS
GUACAMOLE
p. 18
17
Nibble & Nosh
No-Frills Guacamole Curried Hummus

Photo p. 17
HANDS- ON 4 M IN .
HANDS- ON 5 M IN . TOTAL 4 M IN .
TOTAL 15 M IN .
Hummus, a Mediterranean classic,
This simple guacamole recipe gets gets an Indian twist with curry. Serve
back to basics. Our recipe uses just a with Spicy Cilantro Naan Chips
few ingredients, so the real star can (p. 21), flatbread, or fresh naan.
shine: avocado. We let the onion and
jalapeño macerate with the lime juice 2 (15-oz.) cans no-salt-added
and salt to tame their flavors slightly. chickpeas (garbanzo beans),
drained
Serve with your favorite tortilla chips
2 Tbsp. water
or crunchy vegetables such as
2 Tbsp. extra-virgin olive oil
radishes, mini sweet peppers, and
1 Tbsp. fresh lemon juice
jicama slices.
2 tsp. curry powder
1/2 tsp. salt
11/2 Tbsp. finely chopped white onion
1 Tbsp. fresh lime juice Place all ingredients in a food
1 tsp. finely chopped seeded processor; process until smooth.
jalapeño
1/2 tsp. kosher salt SERVES 8 (serving size: 1/3 cup) CALORIES 94;
2 ripe avocados, peeled and 10g; FIBER 3g; SUGARS 1g (added sugars 0g);
coarsely chopped SODIUM 224mg; CALC 2% DV; POTASSIUM
1 Tbsp. chopped fresh cilantro 3% DV
Combine onion, lime juice, jalapeño,

and salt in a medium bowl; let stand 10 Curried Yogurt Dip
minutes. Add avocados; mash to HANDS- ON 5 M IN .
desired consistency. Stir in cilantro. TOTAL 5 M IN .
SERVES 6 (serving size: about 1/4 cup) CALORIES Pair this spicy dip with an assortment
109; FAT 10g (sat 1g, unsat 8g ); PROTEIN 1g;
CARB 6g; FIBER 5g; SUGARS 1g (added sugars of fresh vegetables such as peppers,
0g); SODIUM 165mg; CALC 1% DV; POTASSIUM peas, radishes, tomatoes, and
10% DV zucchini, or whatever fresh veggies
you have on hand.
1/2 cup plain 2% reduced-fat Greek

Kitchen Confidential yogurt
1/2 cup canola mayonnaise
Food safety experts
11/2 Tbsp. chopped fresh cilantro
recommend that you
1 Tbsp. fresh lime juice
always wash avocados
11/2 tsp. hot curry powder
before eating or using in a
1 garlic clove, minced
recipe, even though you’re
not eating the skin. The skin Combine all ingredients in a small bowl.
may contain bacteria which Cover and chill until ready to serve.
can easily be transferred
SERVES 4 (serving size: 1/4 cup) CALORIES 100;
from the skin to the knife to FAT 8g (sat 1g, unsat 8g); PROTEIN 3g; CARB 2g; CURRIED
the flesh of the avocado. FIBER 0g; SUGARS 1g (added sugars 0g); HUMMUS
DV
18
CURRIED
YOGURT DIP
19
SMOKY
ROASTED
CHICKPEAS
Nibble & Nosh
Smoky Roasted Chocolate-Hazelnut

Chickpeas Popcorn
Naan is a leavened,
oven-baked flatbread
that is popular in Indian
cuisines. Naan in
These crunchy chickpeas will serve Upgrade your popcorn by tossing it in
Persian actually
you well as both a snack and a means “bread.” a mixture of hazelnuts, honey, and a
crunchy, protein- and fiber-rich chocolate-hazelnut spread. Use
topping for salads. They’ll stay crisp air-popped popcorn, or use a brand of
in an airtight container for up to a salt-free, oil-free microwave popcorn.
week; just be sure to cook them until Spicy Cilantro
they’re just shy of burning for the Naan Chips Cooking spray
crunchiest results. 8 cups popcorn (popped without
HANDS- ON 5 M IN . salt and fat)
TOTAL 12 M IN .
1 (15-oz.) can unsalted chickpeas, 1/2 cup chopped toasted hazelnuts
rinsed and drained Instead of buying a bag of chips 6 Tbsp. chocolate-hazelnut spread
11/2 Tbsp. olive oil to go with your favorite dips, make 1/3 cup honey
1/2 tsp. smoked paprika your own with whole-wheat naan.
1/4 tsp. kosher salt 1. Preheat oven to 300°F.
1/4 tsp. cayenne pepper 1 (9-oz.) pkg. whole-wheat naan 2. Coat a large jelly-roll pan with
(2 naan)
cooking spray. Place popcorn and
1. Preheat oven to 400°F. Olive oil–flavored cooking spray
hazelnuts on prepared pan.
1/2 tsp. smoked paprika
2. Spread chickpeas on several layers
1/4 tsp. kosher salt 3. Combine chocolate-hazelnut spread
of paper towels, and pat dry. Spread in
1/4 tsp. ground red pepper and honey in a medium saucepan.
an even layer on a small rimmed baking
2 Tbsp. chopped fresh cilantro Cook, stirring constantly, over medium-
sheet lined with parchment paper.
low 3 minutes or until melted and
Drizzle with oil and shake pan to coat.
1. Preheat oven to 425°F. smooth. Drizzle hazelnut mixture over
Bake at 400°F for 30 minutes.
popcorn mixture, tossing gently to coat.
2. Cut each naan into 8 wedges.
3. Remove pan from oven. Sprinkle Bake at 300°F for 20 minutes, stirring
Arrange wedges in a single layer on a
chickpeas evenly with paprika, salt, and twice. Transfer mixture to a sheet of
baking sheet. Coat wedges with
cayenne pepper; stir well. Return to parchment paper; cool completely.
cooking spray.
oven and bake at 400°F until chickpeas SERVES 16 (serving size: 1/2 cup) CALORIES 97;
are very crisp and crunchy (but not 3. Combine smoked paprika, salt, and FAT 5g (sat 2g, unsat 2g); PROTEIN 2g; CARB
burned), for 15 to 20 minutes. Cool ground red pepper in a small bowl; 14g; FIBER 1g; SUGARS 9g (added sugars 5g);
SODIUM 3mg; CALC 1% DV; POTASSIUM 1% DV
completely; store in an airtight container sprinkle evenly over wedges. Lightly
up to 1 week. coat wedges with cooking spray.
Sprinkle with cilantro. Bake at 425°F for
SERVES 5 (serving size: about 1/4 cup) CALORIES
115; FAT 5g (sat 1g , unsat 3g); PROTEIN 4g; 7 minutes or until browned and crisp.
CARB 13g; FIBER 3g; SUGARS 1g (added sugars Kitchen Confidential
SERVES 8 (serving size: 2 chips) CALORIES 91;
0g); SODIUM 114mg; CALC 4% DV; POTASSIUM
FAT 1g (sat 0g, unsat 0g); PROTEIN 4g; CARB To “air-pop” popcorn in the
4% DV
17g; FIBER 3g; SUGARS 1g (added sugars 0g); microwave, add kernels to
0% DV
a large brown paper bag.
Fold down the top, and
spray the bag with water.
Microwave on high for
about 3 minutes. Once you
no longer hear popcorn
popping every 2 seconds,
stop the microwave.

Nibble & Nosh
Cheddar-Apple Caramelized Onion and

Cracker Bites Goat Cheese Tartlets
Stone-ground
HANDS- ON 5 M IN . mustard is made HANDS- ON 10 M IN .
TOTAL 5 M IN . by grinding brown TOTAL 20 M IN .
mustard seeds
Using different cheeses or mustards, with a stone mill to A classy twist on onion dip, these
or even pears instead of apples, gives produce a coarse- tarts pair the complex flavor of
you more options for snack time or an textured spread. caramelized onion with goat cheese
appetizer buffet. in a pretty shell.
2 (0.7-oz.) slices reduced-fat 1 (1.9-oz.) pkg. mini phyllo shells

cheddar cheese, cut into quarters Double Serrano Cooking spray
8 (0.1 oz., 3 - x 11/2 -in.) multigrain 1 cup diced onion
flatbread crackers Watermelon Bites 2 Tbsp. reduced-fat sour cream
16 thin vertical Fuji apple slices HANDS- ON 15 M IN . 1/2 tsp. freshly ground black pepper
1 Tbsp. honey TOTAL 15 M IN . 1 (4-oz.) pkg. herbed goat cheese
2 tsp. stone-ground mustard Fresh thyme sprigs (optional)
These bites are a step up from classic
1. Place 1 cheese quarter on top of each prosciutto-wrapped melon and
1. Preheat oven to 400°F. Arrange
cracker. Top each with 2 apple slices. provide sweet, spicy, salty, tart, and
phyllo shells on a baking sheet.
meaty tastes. If you can’t find serrano
2. Combine honey and mustard in small ham, use prosciutto. You also can use 2. Heat a medium skillet over medium-
bowl. Drizzle evenly over apples. balsamic glaze in place of the high. Coat pan with cooking spray. Add
SERVES 8 (serving size: 1 topped cracker) pomegranate molasses. onion to pan; coat with cooking spray.
CALORIES 48; FAT 1g (sat 1g, unsat 0g); PROTEIN Cook onion, stirring frequently, 10
2g; CARB 7g; FIBER 1g; SUGARS 5g (added
sugars 2g); SODIUM 62mg; CALC 5% DV; 1 lb. seedless watermelon, cut into minutes or until golden brown and
POTASSIUM 1% DV 16 (2-in.) cubes tender.
2 oz. thinly sliced serrano ham, cut
into 16 strips 3. Combine sour cream, pepper, and
1 serrano chile, cut into 16 slices cheese. Place 1 tablespoon cheese
1 Tbsp. pomegranate molasses mixture into each mini phyllo shell. Top
2 tsp. thinly sliced fresh mint each with 1 teaspoon onion.
Wrap each watermelon cube with 1 ham 4. Bake at 400°F for 10 to 12 minutes or
slice; top each with 1 chile slice. Place until golden. Let cool on a wire rack.
on a serving platter. Drizzle evenly with Garnish with thyme sprigs, if desired.
pomegranate molasses; sprinkle with SERVES 15 (serving size: 1 tartlet) CALORIES 42;
mint. Serve immediately. FAT 3g (sat 1g, unsat 1g); PROTEIN 1g; CARB 3g;
FIBER 0g; SUGARS 1g (added sugars 0g);
SERVES 8 (serving size: 2 pieces) CALORIES 38; SODIUM 48mg; CALC 2% DV; POTASSIUM
FAT 1g (sat 0g, unsat 1g); PROTEIN 2g; CARB 6g; 0% DV
2% DV
22 COOKING LIGHT
CARAMELIZED
ONION AND GOAT
CHEESE TARTLETS
23
BBQ
SHRIMP
TOASTS
24
Nibble & Nosh
BBQ Shrimp Toasts Green Pea Pesto

HANDS- ON 10 M IN . Crostini with Prosciutto
TOTAL 10 M IN .
HANDS- ON 10 M IN .
You can use your favorite bottled TOTAL 10 M IN .
barbecue sauce for this shrimp Offering a bright pop of color and
appetizer, but we think it tastes requiring next to no prep time, these
best with a moderately spicy, tasty little toasts are equally ideal for
vinegar-based sauce. special spring gatherings and casual
If you prefer to afternoon snacking. You can assemble
Cooking spray
peel your own them up to 45 minutes before serving,
1 lb. peeled and deveined medium
shrimp, buy 11/3 and they won’t get soggy.
shrimp
pounds of unpeeled
to get 1 pound 3 Tbsp. spicy vinegar barbecue
sauce 1 (8-oz.) bag frozen green peas,
of peeled. thawed
1 cup fresh basil leaves
8 (3/4-oz.) slices whole-wheat
French bread 2 Tbsp. extra-virgin olive oil
2 Tbsp. olive oil, divided 12 (1/4-in.-thick) slices French bread
baguette, toasted
1 garlic clove, halved lengthwise
1/4 cup part-skim ricotta cheese
1 cup arugula
1/2 oz. very thinly sliced prosciutto,
1/4 tsp. freshly ground black pepper torn into 12 equal pieces
1. Preheat broiler to high.
2. Heat a large skillet over medium- 1. Combine green peas, basil, and olive
high. Coat pan with cooking spray. Add oil in a food processor; pulse 8 to 10
shrimp to pan; cook 4 minutes or until times or until mixture is almost smooth.
done, stirring occasionally. Stir in 2. Spread pea mixture evenly over
barbecue sauce; cook 30 seconds. toasted baguette slices. Top each slice
Sprinkle shrimp mixture evenly with salt. with 1 teaspoon ricotta cheese and
3. Brush bread slices evenly with 11/2 1 piece of prosciutto. Sprinkle evenly
tablespoons oil. Broil 1 minute on each with black pepper.
side or until toasted. Rub toast slices SERVES 6 (serving size: 2 crostini) CALORIES
with cut sides of garlic. 131; FAT 6g (sat 1g, unsat 4g); PROTEIN 6g; CARB
4. Toss arugula with remaining 11/2 SODIUM 190mg; CALC 6% DV; POTASSIUM
2% DV
teaspoons oil. Top toast slices evenly
with arugula and shrimp. Sprinkle
evenly with pepper.
SERVES 8 (serving size: 1 topped toast slice)
(added sugars 3g); SODIUM 318mg; CALC 4%
DV; POTASSIUM 2% DV
25
03.
GARDEN
FRESH
MAKE THE MOST OF SUMMER’S
BOUNTY WITH SIMPLE SALADS
FEATURING FRESH FRUITS AND VEGGIES.
CAPRESE
TOMATO
SALAD
p. 31
26
27
Garden Fresh
Crunchy Romaine Salad Black Pepper– Fig and Arugula

with Cilantro Ranch Parmesan Wedge Salad Salad with Walnuts
HANDS- ON 10 M IN . HANDS- ON 5 M IN . and Goat Cheese
HANDS- ON 5 M IN .
Try the ranch dressing on top of A simple wedge salad never fails to TOTAL 15 M IN .
any combo of greens and crunchy please, and a peppered buttermilk Chickpeas, goat cheese, and walnuts
vegetables or as a dip for carrots dressing makes this one extra special. pump up the protein in this arugula
and cucumbers. salad, making it a hearty meatless
1/4cup canola mayonnaise main. Dried figs add a big fiber
1/4 cup finely chopped fresh cilantro 3 Tbsp. fat-free buttermilk boost—more per serving than many
leaves and stems 1Tbsp. fresh lemon juice other fruits.
1/4 cup whole buttermilk 3/4tsp. black pepper
3 Tbsp. canola mayonnaise 1oz. Parmesan cheese, finely 1/2 cup walnut halves
1 tsp. apple cider vinegar grated and divided (about 2/3 cup)
1/8 tsp. cayenne pepper
1/2 tsp. black pepper 1 small head iceberg lettuce, cut
into 4 wedges 3 Tbsp. olive oil, divided
1 Tbsp. finely chopped fresh chives 3/4 tsp. plus 1/8 tsp. kosher salt,
1 small garlic clove, grated divided
6 cups torn romaine lettuce 2 tsp. balsamic vinegar
Combine first 4 ingredients and 1/3 cup
1/2 cup thinly sliced radishes 1 tsp. honey
Parmesan cheese in a bowl. Top lettuce
1/2 cup matchstick-cut carrots 1 (15-oz.) can unsalted chickpeas,
wedges evenly with dressing, remaining
rinsed and drained
1. Whisk together cilantro, buttermilk, 1/3 cup Parmesan cheese, and chives.
5 oz. fresh arugula
mayonnaise, vinegar, pepper, salt, and SERVES 4 (serving size: 1 lettuce wedge and 1/2 cup dried figs, quartered
garlic in a medium bowl. about 2 Tbsp. dressing) CALORIES 92; FAT 6g
(sat 1g, unsat 4g); PROTEIN 4g; CARB 6g; FIBER 1 medium carrot, shaved
2. Combine lettuce, radishes, and 2g; SUGARS 3g (added sugars 0g); SODIUM 3 oz. goat cheese, crumbled (about
260mg; CALC 10% DV; POTASSIUM 5% DV 3/4 cup)
carrots. Divide among 4 plates, and
drizzle with dressing. 1. Preheat oven to 375°F. Toss together
SERVES 4 (serving size: 11/2 cups salad and 2 walnuts, cayenne, 1 tablespoon oil,
Tbsp. dressing) CALORIES 60; FAT 4g (sat 0g, and 1/8 teaspoon salt on a small baking
unsat 3g); PROTEIN 2g; CARB 5g; FIBER 2g;
SUGARS 3g (added sugars 0g); SODIUM 238mg; sheet. Bake at 375°F until golden,
For the best flavor, grate
CALC 5% DV; POTASSIUM 8% DV about 10 minutes. Remove from oven
only the Parmesan cheese
and set aside.
you need at one time.
Lightly wrap the rest of the 2. Meanwhile, whisk together balsamic
cheese in plastic wrap–it vinegar, honey, remaining 2 tablespoons
should last about 6 months oil, and remaining 3/4 teaspoon salt in a
in the refrigerator. Change small bowl.
the plastic wrap frequently
3. Toss together chickpeas, arugula,
so that it doesn’t collect
figs, and carrot in a large bowl. Top with
moisture.
goat cheese and toasted walnuts. To
serve, place salad in bowls and drizzle
evenly with dressing.
SERVES 4 (serving size: 2 cups) CALORIES 403;
16% DV
28 COOKING LIGHT
FIG AND
ARUGULA
SALAD WITH
WALNUTS AND
GOAT CHEESE
29
CRUNCHY
CUCUMBER,
FETA, AND
ALMOND
SALAD
30
Garden Fresh
Crunchy Cucumber, Caprese Tomato Salad

Feta, and Almond Salad Photo p. 26
HOW TO
DRESS A
HANDS- ON 5 M IN .
TOTAL 10 M IN .
Crunchy and crisp vegetables signify

freshness—they taste as vibrant as
Summer flavors shine in this tossed
version of the classic Italian salad. SALAD
they look. Fewer ingredients let you 3 cups halved multicolored cherry
enjoy every kind of crunch without tomatoes Here are a few tips for
overwhelming the palate. 1/8 tsp. plus 1/4 tsp. kosher salt, the best way to dress
divided
a salad.
4 cups coarsely chopped romaine 1/2 cup fresh basil leaves
lettuce hearts 1 Tbsp. extra-virgin olive oil “Start with an ingredient you
want to feature, then think
21/2 cups diced English cucumber 1 Tbsp. balsamic vinegar about what it plays well with,
1/2 cup unsalted roasted almonds, 1/2 tsp. black pepper such as a particular vinegar.”
coarsely chopped 1 oz. diced fresh mozzarella cheese —SCOTT CRAWFORD,
2 oz. feta cheese, crumbled (about NORTH CAROLINA CHEF
1/2 cup) 1. Combine tomatoes and 1/8 teaspoon
2 Tbsp. chopped fresh dill “Taste your dressings on a
salt in a large bowl. Let stand 5 minutes. vegetable, not your fingers—
2 Tbsp. extra-virgin olive oil that’s the way you’re going
2 Tbsp. white wine vinegar 2. Add basil, olive oil, vinegar, pepper, to eat it.”
1 tsp. Dijon mustard remaining 1/4 teaspoon salt, and —DEBORAH MADISON,
1/2 tsp. kosher salt mozzarella, and toss. COOKBOOK AUTHOR
1/2 tsp. freshly ground black pepper SERVES 4 (serving size: 3/4 cup) CALORIES 80; “It’s important to dress your
FAT 6g (sat 2g, unsat 3g); PROTEIN 2g; CARB 5g; salads gently but well. You
Combine lettuce, cucumber, almonds, FIBER 2g; SUGARS 4g (added sugars 0g); want to get the leaves coated,
SODIUM 207mg; CALC 2% DV; POTASSIUM but not overdressed.”
and feta in a large bowl; toss. Combine 6% DV
dill and remaining ingredients in a small —SUZANNE GOIN, L.A. CHEF
bowl, stirring with a whisk. Add dill “Spoon the dressing around the
mixture to lettuce mixture; toss to coat. Avocado Salad with sides of the bowl so it doesn’t
SERVES 8 (serving size: about 11/2 cups) Honey-Lime Vinaigrette land on the vegetables. That
way you can add more as
HANDS- ON 5 M IN . needed.”
(added sugars 0g); SODIUM 203mg; CALC 7% TOTAL 5 M IN . —JENN LOUIS, PORTLAND,
DV; POTASSIUM 4% DV OREGON, CHEF
The tangy vinaigrette is a good match
for the radishes and rich avocado. “Don’t assemble or dress until
the last minute. Salads rarely
benefit from sitting around.”
2 Tbsp. extra-virgin olive oil —YOTAM OTTOLENGHI,
11/2 Tbsp. fresh lime juice COOKBOOK AUTHOR
2 tsp. honey
“I love to make yogurt dressings
1/4 tsp. kosher salt to add a creamy taste. I also
1/8 tsp. ground red pepper like to add
1 romaine lettuce heart, chopped lentils to a vinaigrette for an
unexpected texture.”
1 cup thinly sliced radishes
—SARA JENKINS, NEW YORK
1 ripe peeled avocado, diced CITY CHEF
Combine first 5 ingredients in a large

bowl. Add remaining ingredients; toss.
143; FAT 12g (sat 2g, unsat 10g ); PROTEIN 1g;
CARB 8g; FIBER 4g; SUGARS 4g (added sugars
7% DV

Garden Fresh
Watermelon-Basil Salad Shaved Spring Veggie

HANDS- ON 5 M IN . Salad
TOTAL 5 M IN .
HANDS- ON 5 M IN .
You can substitute unseasoned rice TOTAL 15 M IN .
vinegar or fresh lime juice for the This easy, beautiful salad features
white balsamic, adding a touch of the sweetness of heirloom carrots
honey if needed to replace the subtle and dates and the mild spiciness of
sweetness of the balsamic. Fresh mint French Breakfast radishes.
can stand in for the basil.
2 small heirloom carrots
2 cups cubed seedless watermelon 1 small golden beet, trimmed
1 cup chopped English cucumber 3 small French Breakfast radishes,
1 Tbsp. white balsamic vinegar trimmed
11/2 tsp. extra-virgin olive oil 4 cups loosely packed spring mix
1/4 tsp. kosher salt (about 4 oz.)
2 Tbsp. torn fresh basil 3 Tbsp. olive oil, divided
1/4 tsp. freshly ground black pepper 3 Tbsp. fresh lemon juice, divided
Combine watermelon, cucumber, 1/4 tsp. cracked black pepper
vinegar, oil, and salt in a medium bowl; 1/4 cup tahini (sesame seed paste)
toss gently to coat. Sprinkle with basil 1 tsp. lemon zest
and pepper. 1 small garlic clove, grated
SERVES 4 (serving size: about 2/3 cup) CALORIES 5 Tbsp. warm water
46; FAT 2g (sat 0g, unsat 2g); PROTEIN 1g; CARB 8 pitted Medjool dates, torn into
8g; FIBER 0g; SUGARS 6g (added sugars 0g); small pieces
3% DV 1. Using a vegetable peeler or
mandoline, shave carrots, beet, and
radishes lengthwise into 1/8-inch-thick
slices. Submerge slices in a large
bowl of ice water for 10 minutes.
Drain well; pat dry.
2. Combine shaved vegetables and

spring mix in a bowl; toss with 2
tablespoons oil and 2 tablespoons
lemon juice. Sprinkle with 1/4 teaspoon
salt and pepper.
3. Whisk together tahini, zest, garlic,

remaining 1 tablespoon oil, remaining
1 tablespoon juice, and remaining French Breakfast
1/4 teaspoon salt. Add 5 tablespoons radishes are either round
warm water, 1 tablespoon at a time, or cylinder-shaped and
whisking until smooth. Spread dressing known for their vibrant
color—vivid fuchsia-red
across bottom of a large, shallow bowl. with a bright white tip.
Pile salad on dressing; top with dates. They are very crisp
and have a mildly
SERVES 6 (serving size: about 1 cup) CALORIES
spicy flavor.
172; FAT 12g (sat 2g, unsat 10g); PROTEIN 3g;
6% DV
32
SHAVED
SPRING
VEGGIE SALAD
33
BABY ZUCCHINI
RIBBON SALAD
34
Garden Fresh
Baby Zucchini Tomato-Cucumber Black-Eyed Pea Salad

Ribbon Salad Salad with HANDS- ON 5 M IN .
HANDS- ON 5 M IN . Whipped Ricotta TOTAL 5 M IN .
TOTAL 15 M IN . Unsalted canned black-eyed peas give

HANDS- ON 15 M IN .
Pull out your vegetable peeler and TOTAL 15 M IN . this side salad heft and texture. Bulk
shave each zucchini into long, thin up any leftovers with more arugula,
We’re always inspired by the phrase
strips to create a pretty zucchini sliced cucumbers, and red bell pepper
“what grows together goes together.”
“ribbon” salad as the base of this for a satisfying lunch salad.
This salad is a wonderful way to enjoy
Greek-inspired summer side. what the end of summer offers.
Turn this into an easy main dish 1cup halved grape tomatoes
by adding oil-packed chunk-light 21/2Tbsp. canola mayonnaise
11/3 cups part-skim ricotta cheese
tuna or chickpeas. 2 Tbsp. red wine vinegar
1/2tsp. kosher salt
1 cup chopped heirloom tomato
14 baby zucchini (about 12 oz.) 1/4tsp. freshly ground black pepper
1 cup chopped cucumber
1 Tbsp. white wine vinegar 1(15-oz.) can unsalted black-eyed
4 sweet mini peppers, stemmed peas, rinsed and drained
1/4 tsp. kosher salt and thinly sliced (about 3/4 cup)
1/4 tsp. black pepper 2 cups baby arugula
2 scallions, finely chopped
1/2 cup thinly sliced red bell pepper 21/2 Tbsp. extra-virgin olive oil, Combine tomatoes, mayonnaise,
1 tsp. chopped fresh oregano divided
vinegar, salt, pepper, and peas in a
1/4 cup crumbled feta cheese 3/4 tsp. sumac
large bowl, stirring to coat. Add arugula;
5 tsp. extra-virgin olive oil 1/2 tsp. dried mint
toss gently to combine.
3 (6-in.) whole-wheat pita rounds,
1. Shave zucchini with a vegetable torn into 8 pieces each SERVES 4 (serving size: about 3/4 cup) CALORIES
peeler lengthwise into thin strips. Place 109; FAT 3g (sat 0g, unsat 3g); PROTEIN 6g;
1. Place ricotta and 1/2 teaspoon salt CARB 15g; FIBER 4g; SUGARS 2g (added sugars
zucchini, vinegar, salt, and pepper in 0g); SODIUM 334mg; CALC 5% DV; POTASSIUM
a medium bowl; toss to coat. Let stand in a bowl. Using a whisk, whip until 7% DV
10 minutes. cheese is creamy, smooth, and
resembles whipped cream but with a
2. Add bell pepper and oregano to stiffer texture. Spread onto a platter to
zucchini mixture; toss to combine. 1/2-inch thickness. Kitchen Confidential
Sprinkle with feta cheese, and drizzle To make the Black-Eyed
with olive oil. 2. Combine tomato, cucumber, peppers,
Pea Salad ahead, combine
and scallions in a bowl. Stir in 1
SERVES 4 (serving size: about 2/3 cup) CALORIES all of the ingredients except
98; FAT 8g (sat 2g, unsat 6g); PROTEIN 3g; CARB tablespoon oil and remaining 1/8
the arugula. Cover and
4g; FIBER 1g; SUGARS 3g (added sugars 0g); teaspoon salt. Scatter vegetables over
refrigerate overnight. Stir in
cheese; sprinkle with sumac and mint.
8% DV arugula just before serving.
Drizzle remaining 11/2 tablespoons oil on
top. Serve with pita.
SERVES 8 (serving size: 21/2 Tbsp. ricotta, 1/3 cup
vegetables, and 3 pita pieces) CALORIES 158;
5% DV

Garden Fresh
Chicken and Lemon-Dill

Cucumber Salad Salmon Salad
with Parsley Pesto HANDS- ON 15 M IN .
TOTAL 15 M IN .
HANDS- ON 15 M IN .
TOTAL 15 M IN . Canned boneless, skinless salmon is
This hearty supper salad is a lean- just as tasty and versatile as canned
protein powerhouse thanks to tuna, and it boasts more omega-3
chicken, chickpeas, and edamame; fats—but you could certainly use
the parsley pesto delivers bone- tuna if you prefer.
boosting vitamin K. Pick up frozen
shelled edamame to make this 1/3 cup chopped celery
meal extra speedy. 1/4 cup chopped scallions
1/4 cup canola mayonnaise
2 cups packed fresh flat-leaf 1 Tbsp. chopped fresh dill
parsley leaves (from 1 bunch) 1 tsp. lemon zest plus 1 Tbsp. fresh
1 cup fresh baby spinach lemon juice
2 Tbsp. fresh lemon juice 1/2 tsp. black pepper
1 Tbsp. toasted pine nuts 1/4 tsp. kosher salt
1 Tbsp. grated Parmesan cheese 2 (6-oz.) cans sustainable boneless,
skinless salmon (such as Wild
1 medium garlic clove, smashed Planet), drained and flaked
1 tsp. kosher salt 1/3 cup chopped unsalted roasted
1/4 tsp. black pepper almonds
1/2 cup extra-virgin olive oil 4 green leaf lettuce leaves
4 cups shredded rotisserie chicken 3 cups seedless red grapes
(from 1 chicken) 2 cups 3- to 4-in. carrot sticks
2 cups cooked shelled edamame 2 (6-in.) whole-wheat pitas, each
1 (15-oz.) can unsalted chickpeas, cut into 8 wedges
rinsed and drained
1 cup chopped English cucumber 1. Stir together celery, scallions,
4 cups loosely packed arugula mayonnaise, dill, lemon zest and juice,
pepper, and salt in a medium bowl.
1. Combine parsley, spinach, lemon Fold in salmon and almonds.
juice, pine nuts, cheese, garlic, salt, and
pepper in bowl of a food processor; 2. Place 1 lettuce leaf in each of 4 bowls
process until smooth, about 1 minute. or containers. Divide salmon salad
With processor running, add oil; process evenly over lettuce. Divide grapes,
until smooth, about 1 minute. carrots, and pita wedges evenly among
bowls or containers.
2. Stir together chicken, edamame,
SERVES 4 (serving size: 1 lettuce leaf, 1/2 cup
chickpeas, and cucumber in a large salmon salad, 3/4 cup grapes, 1/2 cup carrots, and
bowl. Add pesto; toss to combine. 4 pita wedges) CALORIES 404; FAT 14g (sat 1g,
3. Place arugula in bowls; top with SUGARS 22g (added sugars 0g); SODIUM
chicken salad mixture. 674mg; CALC 15% DV; POTASSIUM 18% DV
SERVES 6 (serving size: 2/3 cup arugula and 1 cup

chicken salad) CALORIES 482; FAT 26g (sat 4g,
SUGARS 2g (added sugars 0g); SODIUM 465mg;
LEMON-DILL
SALMON
SALAD
36
37
SPICY SOY
VINAIGRETTE
LEMON
VINAIGRETTE
38
Garden Fresh
Spicy Soy Vinaigrette

DRESS HANDS- ON 5 M IN .
FOR
TOTAL 5 M IN .
6 Tbsp. fresh lemon juice
SUCCESS
4 Tbsp. canola oil
2 Tbsp. toasted sesame oil
1 Tbsp. reduced-sodium soy sauce
2 tsp. toasted sesame seeds
Few food upgrades are as easy 1 tsp. Sriracha chili sauce
as going from bottled salad
dressing to homemade Combine lemon juice, canola oil,
vinaigrette. Combine a few
pantry staples together, and sesame oil, soy sauce, sesame seeds,
you’ve got an additive-free, and chili sauce in a jar. Seal lid; shake
lower-sodium dressing that well for 30 seconds or until blended.
keeps for a week or longer.
There’s more flavor (and fewer SERVES 6 (serving size: 2 Tbsp.) CALORIES 133;
calories) in these than their FAT 14g (sat 1g, unsat 13g); PROTEIN 0g; CARB
store-bought counterparts; 2g; FIBER 0g; SUGARS 0g (added sugars 0g);
conventional vinaigrettes use SODIUM 113mg; CALC 0% DV; POTASSIUM
up to four times as much oil as 0% DV
vinegar or lemon juice, while
we use them in equal portions
for extra zest. Mustard-Chive
Vinaigrette
HANDS- ON 5 M IN .
TOTAL 5 M IN .
Lemon Vinaigrette
6 Tbsp. extra-virgin olive oil
HANDS- ON 5 M IN . 6 Tbsp. fresh lemon juice
TOTAL 5 M IN .
2 Tbsp. chopped fresh chives
6 Tbsp. extra-virgin olive oil 1 Tbsp. Dijon mustard
6 Tbsp. fresh lemon juice 1/4 tsp. kosher salt
MUSTARD-CHIVE 1/2 tsp. kosher salt 1/4 tsp. black pepper
VINAIGRETTE 1/2 tsp. freshly ground black pepper
Chopped fresh herbs (optional) Combine oil, lemon juice, chives,
mustard, salt, and pepper in a jar.
Combine oil, lemon juice, salt, and Seal lid; shake well for 30 seconds
pepper in a jar. Seal lid; shake well for or until blended.
30 seconds or until blended. Add fresh
SERVES 6 (serving size: 2 Tbsp.) CALORIES 133;
chopped herbs, if desired. FAT 14g (sat 2g, unsat 12g); PROTEIN 0g; CARB
SERVES 6 (serving size: 2 Tbsp.) CALORIES 123;
0% DV
0% DV
39
SUMMER
VEGGIE
PIZZA
p. 42
04.
NO-MEAT
MEALS
BEANS, GRAINS, AND FRESH VEGGIES
SHINE IN THESE EASY VEGETARIAN
MAIN DISHES.
40
41
No-Meat Meals
Summer Veggie Pizza Mini White Pizzas Pasta Primavera

Photo p. 40 with Vegetables HANDS- ON 15 M IN .
TOTAL 15 M IN . HANDS- ON 5 M IN .
TOTAL 14 M IN . A creamy, garlicky sauce nicely
Sweet corn, onion, and bell peppers coats the whole-wheat noodles
We used whole-wheat pita rounds to
are topped with plenty of gooey and crisp-tender vegetables in this
help with portion control and to speed
cheese in this summer-fresh pizza. vegetarian pasta dish.
up the cook time. For a Greek-
1 Tbsp. olive oil inspired flavor variation, substitute
12 oz. uncooked whole-wheat
1 (14-oz.) container sliced fresh hummus for the spreadable cheese. farfalle pasta
onion-and-pepper mix, drained 2 cups 1/4-in.-thick sliced carrots
and patted dry 4 (6-in.) whole-wheat pitas
8 oz. fresh asparagus, diagonally
1 cup fresh sweet corn kernels Olive oil–flavored cooking spray sliced into 1-in. pieces (about
1/4 cup refrigerated reduced-fat basil 1 zucchini, thinly sliced 2 cups)
pesto 1/4 cup thinly sliced red onion, 2 cups fresh snow peas, cut in half
1 (10-oz.) whole-wheat pizza crust separated into rings 1/2 Tbsp. olive oil
(such as Boboli) 1/4 tsp. freshly ground black pepper 1/2 cup chopped yellow onion
4 oz. shredded part-skim 1/8 tsp. salt
mozzarella cheese (about 1 cup) 1 cup cherry tomatoes, halved
1/2 cup light garlic-and-herbs 1 (4-oz.) pkg. garlic-and-herb
1/4 tsp. kosher salt spreadable cheese goat cheese, cut into 4 pieces,
1/4 tsp. black pepper 6 Tbsp. shredded Asiago cheese softened
1 tsp. kosher salt
1. Preheat oven to 450°F. Heat olive oil 1. Preheat broiler. Place pitas on a 1/2 tsp. black pepper
in a large skillet over medium-high; baking sheet; broil 3 minutes. 3 Tbsp. thinly sliced fresh basil
add onion-and-pepper mix, and cook,
stirring often, until tender, about 5 2. Heat a nonstick skillet over medium-
1. Cook pasta according to package
minutes. Stir in corn; remove from heat. high; coat pan with cooking spray. Add
directions for al dente; add carrots
zucchini, onion, pepper, and salt; sauté
2. Spread pesto over pizza crust; top during the last 3 minutes of cooking,
3 minutes or until vegetables are
with onion mixture. Sprinkle evenly with followed by asparagus and snow peas
crisp-tender.
cheese, salt, and pepper. during last 2 minutes. Drain and set
3. Remove pitas from oven and spread aside, reserving 3/4 cup cooking water.
3. Bake at 450°F until cheese is melted 2 tablespoons spreadable cheese over
and golden and crust is crispy, 8 to 10 2. While pasta cooks, heat oil in a
each pita. Top evenly with vegetables
minutes. Cut into 8 slices. large skillet over medium-high; add
and Asiago cheese. Broil 3 minutes or
onion, and cook, stirring often, until
SERVES 4 (serving size: 2 slices) CALORIES 404; until edges are lightly browned and
onion begins to soften, about 5 minutes.
cheese melts.
13g; FIBER 8g; SUGARS 6g (added sugars 0g); Stir in hot pasta mixture, tomatoes,
SODIUM 721mg; CALC 15% DV; POTASSIUM SERVES 4 (serving size: 1 pizza) CALORIES 271; goat cheese, salt, pepper, and 1/2 cup
4% DV FAT 8g (sat 5g, unsat 1g); PROTEIN 12g; CARB
of the reserved cooking liquid. Reduce
SODIUM 708mg; CALC 12% DV; POTASSIUM heat to medium-low, stirring constantly,
7% DV until goat cheese is melted and mixture
Kitchen Confidential is smooth, adding remaining pasta
water if needed. Top with basil and
Look for containers of
serve immediately.
chopped fresh onion and
bell pepper in the produce SERVES 4 (serving size: about 21/2 cups)
section of the supermarket. PROTEIN 20g; CARB 79g; FIBER 13g; SUGARS
If the mixture seems wet, 10g (added sugars 0g); SODIUM 685mg; CALC
drain and pat dry with 12% DV; POTASSIUM 18% DV
paper towels before using

in a recipe.
42 COOKING LIGHT
PASTA
PRIMAVERA
43
44
No-Meat Meals
Thai Noodles with Tofu

HANDS- ON 15 M IN .
TOTAL 15 M IN . To increase the fiber
in this pasta recipe,
Spicy curry and sweet coconut provide you can use whole-
amazing flavor in this Thai-inspired wheat spaghetti
main dish. The toppings are optional, in place of regular
spaghetti.
so feel free to add if you have any of
them on hand.
8 oz. uncooked rice noodles

8 oz. fresh sugar snap peas,
diagonally sliced Spaghetti with Zucchini
2 Tbsp. olive oil and White Beans
1 (14-oz.) pkg. extra-firm tofu,
drained, patted dry, and cut into HANDS- ON 5 M IN .
1/2-in. cubes TOTAL 15 M IN .
1 cup well-shaken and stirred light
coconut milk
Diced zucchini and white beans
2 Tbsp. red curry paste
take the place of meat in this
hearty pasta sauce.
Lime wedges, fresh cilantro leaves,
sliced scallions, chopped 6 oz. uncooked spaghetti
unsalted peanuts, sesame seeds Olive oil–flavored cooking spray
(optional)
3 cups diced zucchini
1/3 cup water
1. Cook noodles in boiling water
1 Tbsp. tomato paste
according to package directions,
omitting salt and oil. Add sugar
1/8 tsp. coarsely ground black pepper
snap peas during last minute of
1 (15.8-oz.) can Great Northern
cook time; drain.
beans, rinsed and drained
2. While noodles cook, heat oil in a 1 (14.5-oz.) can diced tomatoes
with basil, garlic, and oregano,
large nonstick skillet over medium-high.
undrained
Add tofu in a single layer, and cook,
1/2 cup crumbled feta cheese (2 oz.)
turning once, until cooked sides are
golden brown, about 4 minutes total. 1. Cook spaghetti according to package
Add coconut milk, curry paste, and salt; directions, omitting salt and fat.
stir to combine. Stir in noodles and snap
2. While pasta cooks, heat a large
peas, and stir gently until combined
nonstick skillet over medium-high;
and thoroughly heated. Serve with lime
coat with cooking spray. Add zucchini
wedges, cilantro, scallions, peanuts,
to pan, and cook 5 minutes or until
and sesame seeds, if desired.
lightly browned, stirring occasionally.
SERVES 4 (serving size: 2 cups) CALORIES 432;
Stir in water, tomato paste, salt,
57g; FIBER 3g; SUGARS 2g (added sugars 0g); pepper, beans, and tomatoes; cover
SODIUM 591mg; CALC 10% DV; POTASSIUM and simmer 4 minutes.
0% DV
3. Place pasta on plates; top with
zucchini mixture and cheese.
SERVES 4 (serving size: about 2/3 cup pasta, 1 cup
zucchini mixture, and 2 Tbsp. cheese) CALORIES
THAI 311; FAT 4g (sat 2g, unsat 1g); PROTEIN 15g;
NOODLES CARB 55g; FIBER 8g; SODIUM 452mg; CALC

15% DV; POTASSIUM 18% DV
WITH TOFU
45
No-Meat Meals
Burst Tomato–Cheese Black Bean Enchiladas Chili-Cheese

Tortellini Pasta HANDS- ON 15 M IN .
Sweet Potato Fries
TOTAL 30 M IN .
These classic enchiladas are topped
Creamy, cheesy tortellini is a good with a green chile sauce and have a Turn chili-cheese fries into a healthy
partner for this delicious, fresh, hearty bean filling with gooey cheese. main dish with frozen sweet potato
chunky tomato “sauce.” The Even meat lovers won’t miss the meat. fries and a can of vegetarian chili.
Parmesan adds some nutty saltiness.
1 Tbsp. olive oil 1 (20-oz.) pkg. frozen julienne-cut
1 (9-oz.) pkg. refrigerated 3-cheese 1 (14-oz.) container chopped fresh sweet potato fries
tortellini onion-and-pepper mix, drained Butter-flavored cooking spray
2 Tbsp. olive oil and patted dry
1 (15-oz.) can vegetarian chili with
1/2 cup chopped yellow onion 1 (15-oz.) can no-salt-added black beans
beans, rinsed and drained
2 tsp. chopped garlic 1 cup reduced-fat shredded sharp
1/2 tsp. black pepper cheddar cheese (4 oz.)
2 pts. multicolored cherry tomatoes
1/8 tsp. kosher salt 1/4 cup sliced scallions
1 (5-oz.) pkg. fresh baby spinach
6 oz. Monterey Jack cheese,
11/2 oz. Parmesan cheese, grated shredded (about 11/2 cups),
(about 1/3 cup) 1. Preheat oven to 450°F. Arrange fries
divided
on a large rimmed baking sheet. Coat
12 (6-in.) corn tortillas
1. Cook tortellini according to package fries with cooking spray. Bake at 450°F
Cooking spray
directions for al dente, omitting salt and for 18 to 22 minutes or until crisp.
1 (10-oz.) can green chile enchilada
fat. Drain, reserving 1/2 cup cooking water. sauce (such as Old El Paso) 2. While fries bake, cook chili in a small
2. While tortellini cooks, heat oil in a saucepan over medium heat 3 minutes
1. Preheat oven to 425°F. Heat olive oil
large skillet over medium-high; add or until thoroughly heated.
in a large nonstick skillet over medium-
onion, and cook, stirring often, until just
high. Add onion-and-pepper mix; cook, 3. Transfer fries to a serving platter.
beginning to soften, about 5 minutes.
stirring often, until just tender, about Spoon chili over fries; sprinkle with
Add garlic, and cook, stirring constantly,
5 minutes. Add beans, pepper, salt, and cheese and scallions. Serve warm.
1 minute. Add tomatoes, and cook,
1 cup shredded cheese; stir to combine, SERVES 6 (serving size: 1/6 of chili-cheese fries)
stirring occasionally, 2 minutes. Add
and remove from heat. CALORIES 245; FAT 11g (sat 8g, unsat 3g);
reserved cooking water, 1/4 cup at a PROTEIN 13g; CARB 27g; FIBER 4g; SUGARS 6g
time, and cook, stirring occasionally, 2. Spoon about 1/3 cup mixture down (added sugars 0g); SODIUM 517mg; CALC 20%
until tomatoes begin to burst and DV; POTASSIUM 3% DV
center of each tortilla; roll up. Arrange
release their juices, 6 to 8 minutes. tortillas, seam side down, in an 11- x
Stir in tortellini and spinach; sprinkle 7-inch glass baking dish coated with
evenly with Parmesan cheese and cooking spray. Pour enchilada sauce
serve immediately. over tortillas, and sprinkle with
remaining 1/2 cup shredded cheese. A 3-ounce serving of frozen
FAT 14g (sat 4g, unsat 6g); PROTEIN 14g; CARB Cover with aluminum foil lightly coated sweet potato julienne fries
with cooking spray. Bake at 425°F for provides approximately
10 minutes; uncover and bake until 60 percent of the daily
9% DV
cheese is melted and sauce is bubbly, recommended amount of
about 5 more minutes. vitamin A (1,399 IU). Frozen
French fries do not contain
SERVES 6 (serving size: 2 enchiladas) CALORIES
310; FAT 10g (sat 4g, unsat 2g); PROTEIN 16g; any significant amount of
CARB 38g; FIBER 7g; SUGARS 4g (added sugars vitamin A.
0g); SODIUM 574mg; CALC 33% DV;
POTASSIUM 3% DV
46 COOKING LIGHT
CHILI-CHEESE
SWEET POTATO
FRIES
47
GRILLED VEGGIE
SANDWICHES
48
No-Meat Meals
Grilled Veggie Spinach, Hummus, and

Sandwiches Bell Pepper Wraps
Hummus is made
from chickpeas and
is a good source of
Charred veggies and toasty bread plant-based protein, Make this super-simple wrap the
with 4.8 grams
come together with herby fresh pesto protein per 1/4 cup night before, wrap in parchment paper
and melty mozzarella. serving. or plastic wrap, and store in the
fridge—just grab it in the morning on
2 large zucchini, cut lengthwise your way out the door.
into 1/4-in.-thick slices
2 large red bell peppers, quartered
2 (1.9-oz.) whole-grain flatbreads
1 red onion, cut crosswise into 4
(1/4-in.-thick) slices Tropical Black Beans (such as Flatout Light)
1/2 cup roasted garlic hummus
Cooking spray HANDS- ON 7 M IN .
1 small red bell pepper, thinly sliced
1/8 tsp. kosher salt TOTAL 15 M IN .
1 cup firmly packed baby spinach
8 Tbsp. refrigerated pesto
Mango, orange juice, and allspice add 1 oz. crumbled tomato-and-basil
8 multigrain bread slices feta cheese (about 1/4 cup)
tropical flavor to hearty black beans.
4 thin part-skim mozzarella
cheese slices Serve over microwave brown rice to
1. Spread each flatbread with 1/4 cup
round out the meal.
hummus, leaving a 1/2-inch border
1. Heat a grill pan over medium-high.
around the edge.
Coat both sides of zucchini slices, red 2 tsp. olive oil
bell pepper quarters, and onion slices 11/2 cups refrigerated chopped 2. Divide the bell pepper evenly
with cooking spray. Place vegetables in tricolor bell pepper mix between the flatbreads; top each with
a single layer on grill pan; grill zucchini, 3/4 cup chopped red onion 1/2 cup spinach and 2 tablespoons
onion, and peppers until tender and 2 garlic cloves, minced cheese. Starting from one short side,
grill marks appear, about 8 minutes for 1 cup (1/2-in.) chunks mango roll up the wraps. Cut each wrap in half,
zucchini and onion, and 10 minutes 1/3 cup fresh orange juice and secure with wooden picks.
for bell peppers, turning halfway 1/2 tsp. ground allspice
SERVES 2 (serving size: 1 wrap) CALORIES 258;
through. Remove from heat; sprinkle 1/2 tsp. freshly ground black pepper FAT 12g (sat 3g, unsat 9g); PROTEIN 15g; CARB
evenly with salt, and cover with 2 (15-oz.) cans reduced-sodium 34g; FIBER 13g; SUGARS 7g (added sugars 0g);
black beans, rinsed and drained SODIUM 793mg; CALCIUM 8% DV; POTASSIUM
aluminum foil until ready to use. 3% DV
1/2 cup crumbled queso fresco (4 oz.)
2. Spread 1 tablespoon pesto on 1 side
of each bread slice. Divide grilled 1. Heat a large nonstick skillet over
vegetables among 4 slices; top each medium-high. Add oil; swirl to coat. Add
with 1 mozzarella slice. Cover with bell pepper mix, onion, and garlic; sauté
remaining bread slices, pesto side 4 minutes or until tender.
down. Spray both sides of each 2. Stir in mango, orange juice, allspice,
sandwich with cooking spray. black pepper, and black beans. Cook
3. Return grill pan to medium-high, and 3 to 4 minutes or until thoroughly
grill sandwiches until toasted and heated. Sprinkle with cheese.
cheese begins to melt, 2 to 3 minutes SERVES 4 (serving size: 11/4 cups bean mixture
and 2 Tbsp. cheese) CALORIES 237; FAT 5g (sat
per side. Serve immediately.
2g, unsat 3g); PROTEIN 12g; CARB 41g; FIBER
SERVES 4 (serving size: 1 sandwich) CALORIES 9g; SUGARS 11g (added sugars 0g) ; SODIUM
453; FAT 23g (sat 6g, unsat 12g); PROTEIN 20g; 198mg; CALC 17% DV; POTASSIUM 18% DV
CARB 45g; FIBER 9g; SUGARS 13g (added
sugars 0g); SODIUM 741mg; CALC 37% DV;
POTASSIUM 13% DV

No-Meat Meals
BOWL Black Bean-and-

Avocado Quinoa Bowls
ME OVER
HANDS- ON 15 M IN .
TOTAL 15 M IN .
We love the creaminess of the egg

yolk and the tang of the sour cream
combined with the black bean and
grain mixture. The crumbled
plantain chips are a bonus and add
When you need a quick and easy a nice crunch.
vegetarian one-dish meal, turn to these
hearty bowls featuring a variety of 3 Tbsp. olive oil, divided
4 large eggs
grains, fresh veggies, and cheeses.
1/4 cup reduced-fat sour cream
1/4 tsp. honey
3 Tbsp. fresh lime juice, divided
Lemony Chickpea- Charred Corn-and- 3/4 tsp. kosher salt, divided
4 cups cooked quinoa
Arugula Barley Bowls Tomato Farro Bowls 1 (15-oz.) can no-salt-added black
HANDS- ON 15 M IN . HANDS- ON 15 M IN . beans, rinsed and drained
TOTAL 15 M IN . TOTAL 15 M IN . 1 medium avocado, diced
1/4 cup loosely packed fresh cilantro
This light and fresh grain bowl has a This grain bowl is loaded with fresh leaves
nice bite from the arugula. summer veggies. 4 plantain chips, crumbled
1/3 cup extra-virgin olive oil 1 ear fresh yellow corn, husk 1. Heat 1 tablespoon oil in a large
11/2 Tbsp. fresh lemon juice removed nonstick skillet over medium-high. Add
1 tsp. kosher salt 4 Tbsp. extra-virgin olive oil eggs and cook until whites are opaque
1/4 tsp. granulated sugar 1 Tbsp. sherry vinegar but yolks are still runny, about 11/2 to 2
4 cups cooked barley 1 tsp. Dijon mustard minutes. Flip and cook 1 minute.
1 (15-oz.) can no-salt-added 3/4 tsp. kosher salt Remove from heat and set aside.
chickpeas (garbanzo beans), 4 cups cooked farro
rinsed and drained 2. Whisk together sour cream, honey, 2
2 (3-oz.) Persian cucumbers, sliced
2 cups loosely packed baby arugula tablespoons lime juice, and 1/4 teaspoon
2 heirloom tomatoes, chopped
1/4 cup thinly sliced radishes salt in a small bowl; set aside. Toss
1/2 cup thinly sliced shallots
2 oz. feta cheese, crumbled (about together quinoa, black beans, avocado,
1/2 cup) 2 oz. goat cheese, crumbled
2 Tbsp. torn fresh basil leaves and remaining 1 tablespoon lime juice,
2 Tbsp. chopped fresh dill
1/2 teaspoon salt, and 2 tablespoons
1/2 tsp. lemon zest (optional)
1. Preheat a grill pan over high. Brush oil in large bowl. Divide black bean
Whisk together olive oil, lemon juice, corn with 1/2 tablespoon oil, and grill, mixture among serving dishes, and
salt, and sugar in a large bowl. Add turning every 2 minutes, until charred, top each with 1 egg, about 4 teaspoons
barley, chickpeas, arugula, radishes, about 8 to 9 minutes. Remove from grill sour cream mixture, 1 tablespoon
feta, and dill to dressing; toss to and cut kernels from cob; set aside. cilantro, and 1/2 tablespoon crumbled
combine. Divide among serving bowls, plantain chips.
2. Whisk together sherry vinegar,
and, if desired, sprinkle with lemon zest. mustard, salt, and 31/2 tablespoons oil in SERVES 4 (serving size: about 11/2 cups)
SERVES 4 (serving size: about 11/2 cups) a bowl. Add farro, cucumbers, tomatoes, PROTEIN 21g; CARB 61g; FIBER 13g; SUGARS 4g
CALORIES 525; FAT 24g (sat 6g, unsat 18g); shallots, and corn to oil mixture; toss to (added sugars 0g); SODIUM 785mg; CALC 13%
PROTEIN 12g; CARB 64g; FIBER 10g; SUGARS
combine. Divide among serving bowls, DV; POTASSIUM 15% DV
3g (added sugars 0g); SODIUM 688mg; CALC
18% DV; POTASSIUM 9% DV and top with goat cheese and basil.
SERVES 4 (serving size: about 2 cups and 1/2 oz.
goat cheese) CALORIES 416; FAT 19g (sat 4g,
50
CHARRED CORN-
AND-TOMATO
FARRO BOWLS
LEMONY
CHICKPEA-
ARUGULA
BARLEY BOWLS
BLACK BEAN-
AND-AVOCADO
QUINOA BOWLS
SUPER QUICK
GRAINS
When you need whole grains
in a hurry, turn to your micro-
wave. All of the grains are
available in pouches that you
can cook in the microwave in
about 90 seconds.
BARLEY/ LENTIL BLEND
1 (8.8-oz.) pouch = 13/4 cups cooked
BROWN RICE
FARRO
QUINOA
1 (8-oz.) pouch = 11/3 cups cooked
WILD RICE
51
CHICKEN
BREASTS WITH
BROWN BUTTER–
GARLIC TOMATO
SAUCE
p. 63
05.
DINNER IN
A HURRY
KEEP MEAL PREP STRESS-FREE WITH
THESE QUICK-COOKING RECIPES FOR
SEAFOOD, CHICKEN, BEEF, AND PORK.
52
53
Dinner in a Hurry
Grilled Mahi-Mahi Fast Pan-Fried Salmon Simply Steamed

with Lemon-Parsley HANDS- ON 11 M IN . Salmon and Corn with
Potatoes TOTAL 11 M IN . Dill Yogurt
HANDS- ON 30 M IN . Cutting fish into thin slices facilitates HANDS- ON 15 M IN .
TOTAL 30 M IN . fast cooking and delicate searing. TOTAL 15 M IN .
If you have time to fire up the grill 4 (6-oz.) center-cut skinless salmon Steaming is a gentle cooking method
instead of using a grill pan, skewer the fillets that preserves the natural flavors of all
potatoes before cooking so they are 1/2 tsp. fine sea salt the components of this well-balanced
easier to flip. 1/4 tsp. white or black pepper 15-minute meal.
1 Tbsp. canola oil, divided
Cooking spray 1 lemon, cut into wedges 4 (6-oz.) skin-on salmon fillets
1/4 cup extra-virgin olive oil, divided 1 tsp. kosher salt, divided
4 (6-oz.) mahi-mahi fillets, skinned 1. Using a long knife with a very sharp, 3/4 tsp. black pepper, divided
3/4 tsp. kosher salt, divided thin blade, slice each fillet horizontally 8 oz. trimmed haricots verts
1/2 tsp. black pepper into 2 thin pieces. Each piece will be (French green beans)
8 red potatoes, cut into wedges about 1/3 inch thick; one will resemble a 2 ears fresh corn, shucked and
speed bump. If the longer piece seems halved crosswise
2 Tbsp. water
potentially unwieldy to cook, cut it in 1/2 cup plain 2% reduced-fat Greek
1/2 cup chopped scallions yogurt
1/2 cup chopped fresh flat-leaf half crosswise. Repeat with remaining
11/2 Tbsp. chopped fresh dill plus
parsley fish. You’ll have 8 to 12 pieces total. more for garnish
11/2 Tbsp. fresh lemon juice 1 tsp. lemon zest plus 1 Tbsp. fresh
2. Put the fish on a plate, handsome
juice
1. Heat a grill pan over medium-high. side down. Season the back side with
1 Tbsp. water
Coat pan with cooking spray. Drizzle 11/2 salt and pepper. Set aside.
teaspoons olive oil over fish; sprinkle 3. Heat a large carbon steel skillet 1. Prepare a steamer with 2 stackable
with 1/2 teaspoon salt and pepper. Add over medium. Add 11/2 teaspoons oil, bamboo baskets in a large Dutch oven.
fish to pan; cook 5 minutes on each swirling to coat the bottom. When Line baskets with parchment paper. Add
side or until fish flakes easily when oil shimmers, add half of the fish, water to Dutch oven to a depth of 1 inch;
tested with a fork. handsome side down. Cook about 1 bring to a boil over high.
2. Place potatoes in a microwave-safe minute or until bottom half is opaque 2. Sprinkle salmon with 1/2 teaspoon salt
bowl with 2 tablespoons water; cover (cooked). Turn fish over; cook for and 1/4 teaspoon pepper. Place in 1
and microwave at high 2 minutes or about 30 seconds, until the pink bamboo basket. Place haricots verts
until crisp-tender. Combine potatoes, rawness is only faintly visible. Transfer and corn in second bamboo basket, and
11/2 teaspoons oil, and 1/4 teaspoon salt in the fish to a plate and pour off excess stack on salmon basket. Cover and
a bowl; toss. Add potatoes to grill pan; oil. Repeat procedure with remaining cook until fish flakes with a fork, 8 to
cook 5 minutes on each side or until 11/2 teaspoons oil and remaining fish. 10 minutes.
tender. Place potatoes in a bowl. Serve with lemon wedges.
3. Stir together yogurt, dill, lemon zest
SERVES 4 (serving size: about 41/2 oz. fish)
3. Place remaining 3 tablespoons oil, CALORIES 271; FAT 13g (sat 2g, unsat 7g); and juice, 1 tablespoon water, remaining
scallions, parsley, and juice in a mini PROTEIN 36g; CARB 0g; FIBER 0g; SUGARS 0g 1/2 teaspoon salt, and remaining 1/2
food processor; process until smooth. (added sugars 0g); SODIUM 373mg; CALC 2% teaspoon pepper. Drizzle sauce over
Add half of parsley mixture to salmon, corn, and beans. Garnish
potatoes; toss. Spoon remaining with dill.
parsley mixture over fish. SERVES 4 (serving size: 1 salmon fillet, about 2
SERVES 4 (serving size: 1 fillet and about 1/2 cup oz. beans, and 1 corn half) CALORIES 553; FAT
potatoes) CALORIES 360; FAT 16g (sat 2g, unsat 14g (sat 3g, unsat 10g); PROTEIN 51g; CARB 58g;
13g); PROTEIN 34g; CARB 20g; FIBER 3g; FIBER 17g; SUGARS 8g (added sugars 0g);
SUGARS 2g (added sugars 0g); SODIUM 536mg; SODIUM 591mg; CALC 16% DV; POTASSIUM
CALC 6% DV; POTASSIUM 28% DV 40% DV
54 COOKING LIGHT
SIMPLY
STEAMED
SALMON AND
CORN WITH
DILL YOGURT
55
SHORTCUT
SHRIMP
PAELLA
56
Dinner in a Hurry
To store extra feta

cheese, place it in
an airtight container,
cover, and keep in
Shortcut Shrimp Paella the refrigerator for Tuna-Quinoa Toss
up to 4 days.
Fresh shrimp stars in this fast take on A whole-grain protein bowl is the
paella; you could also use chicken Seared Tuna perfect solution when dinner needs to
thighs. We swap expensive saffron for be quick—as well as tasty, filling, and
with Shaved
turmeric to achieve the yellow color. healthy. Cook quinoa ahead of time
Buy peeled and deveined shrimp at Vegetable Salad (or buy precooked, available in
the seafood counter to keep prep time HANDS- ON 15 M IN . pouches near the rice).
at a minimum. TOTAL 15 M IN .
2 tsp. extra-virgin olive oil
Shaving raw root veggies into a
2 (8.8-oz.) pkgs. precooked brown 1 tsp. red wine vinegar
rice (such as Uncle Ben’s)
side-dish salad is a fantastic approach.
1/2 tsp. fresh lemon juice
11/2 Tbsp. canola oil
They’re ready in just a few minutes,
1/2 tsp. Dijon mustard
1/2 tsp. ground turmeric
their earthy flavors stay vibrant, and a
Dash of salt
1 cup sliced red bell pepper
simple vinaigrette tenderizes them
Dash of freshly ground black pepper
1 cup frozen green peas
without reducing their crunch.
1/2 cup cooked quinoa
1/3 cup water 1/4 cup unsalted canned chickpeas,
1/4 cup extra-virgin olive oil, divided
3/4 tsp. kosher salt rinsed and drained
1 Tbsp. rice vinegar
1/2 tsp. freshly ground black pepper 1/4 cup chopped cucumber
1 tsp. kosher salt, divided
11/2 lbs. peeled and deveined medium 1 Tbsp. crumbled feta cheese
shrimp 3/4 tsp. Dijon mustard
5 cherry tomatoes, halved
3/4 tsp. honey
1 (2.6-oz.) pouch solid white tuna in
1. Heat rice according to package 4 oz. baby gold beets, thinly shaved water
directions. 1 (4-oz.) fennel bulb, trimmed and
thinly shaved 1. Combine oil, vinegar, lemon juice,
2. Heat oil and turmeric in a medium
4 oz. baby turnips, thinly shaved mustard, salt, and pepper in a small
skillet over medium; cook 2 minutes,
1 Granny Smith apple, very thinly bowl, stirring well with a whisk.
stirring occasionally. Add rice, bell sliced
pepper, and next 4 ingredients; 2 tsp. toasted sesame seeds 2. Combine quinoa, chickpeas,
cook 3 minutes. Arrange shrimp over 4 (6-oz.) tuna steaks cucumber, feta cheese, tomatoes, and
rice mixture; cover and cook 6 minutes 1/2 tsp. black pepper tuna in a bowl. Drizzle with dressing;
or until shrimp are done and rice is 1 Tbsp. torn fennel fronds toss gently to coat.
slightly crisp. SERVES 1 (serving size: 13/4 cups) CALORIES 374;
1. Combine 2 tablespoons oil, vinegar, FAT 14g (sat 3g, unsat 10g); PROTEIN 27g; CARB
FAT 10g (sat 1g, unsat 7g); PROTEIN 30g; CARB 1/2 teaspoon salt, mustard, and honey in 35g; FIBER 6g; SUGARS 4g (added sugars 0g);
43g; FIBER 5g; SUGARS 3g (added sugars 0g); SODIUM 460mg; CALC 11% DV; POTASSIUM
a large bowl. Add beets, fennel, turnips,
SODIUM 662mg; CALC 10% DV; POTASSIUM 11% DV
and apple; toss to coat. Sprinkle salad
6% DV
with sesame seeds.
2. Heat remaining 2 tablespoons oil in a

cast-iron skillet over high. Sprinkle tuna
with pepper and remaining 1/2 teaspoon
salt; place in hot pan. Cook 90 seconds
on both sides (for rare) or until desired
degree of doneness. Remove tuna from
pan. Slice thinly and serve with salad;
top with fennel fronds.
SERVES 4 (serving size: 1 tuna steak and about
11/4 cups salad) CALORIES 366; FAT 16g (sat 2g,
unsat 13 g); PROTEIN 43g; CARB 12g; FIBER 3g;

Dinner in a Hurry
15-Minute Chicken Curry-Roasted Zucchini-Ribbon Pizza

Shawarma Bowls Chicken Thighs with Chicken
HANDS- ON 15 M IN . HANDS- ON 5 M IN . HANDS- ON 10 M IN .
TOTAL 15 M IN . TOTAL 23 M IN . TOTAL 26 M IN .
This Middle Eastern–inspired Using curry paste is a quick and easy If we could make a crisp, fresh salad a
bowl is all about big flavor with way to add intense flavor to chicken. mandatory pizza topper, we would.
minimal effort. Be sure to rub the curry paste under Use a vegetable peeler to make the
the skin of the chicken thighs to keep zucchini ribbons.
12 oz. skinless, boneless rotisserie it from sticking or burning.
chicken breast, shredded (3 cups) 1 (12-in.) prebaked whole-grain
2 tsp. olive oil 11/2 Tbsp. red curry paste pizza crust (such as Mama Mary’s)
3/4 tsp. kosher salt, divided 1 tsp. lime zest Cooking spray
1/2 tsp. cumin, divided 1 garlic clove, grated 2 Tbsp. olive oil, divided
1/8 tsp. paprika 4 (6-oz.) bone-in, skin-on chicken 5 tsp. ground coriander, divided
1/2 cup plain 2% reduced-fat Greek thighs 1 tsp. black pepper, divided
yogurt 5/8 tsp. kosher salt 8 oz. skinless, boneless rotisserie
1 Tbsp. fresh lemon juice 1/2 tsp. black pepper chicken breast, shredded (about
1 Tbsp. tahini (sesame seed paste) 2 cups)
1 Tbsp. canola oil
1 tsp. minced garlic 1/3 cup crumbled feta cheese (11/2 oz.)
1 (8.5-oz.) pkg. precooked farro 1. Preheat oven to 450°F. Combine 1 medium zucchini, halved
lengthwise, seeded, and shaved
2 cups chopped English cucumber red curry paste, lime zest, and garlic into long ribbons
2 cups halved cherry tomatoes in a bowl. Fresh cilantro (optional)
1 (15-oz.) can unsalted chickpeas,
rinsed and drained 2. Pat chicken thighs dry with paper
1. Preheat oven to 450°F with oven rack
2 Tbsp. chopped fresh parsley towels. Loosen skin by gently pushing
in middle. Place crust on a baking sheet;
1/4 tsp. freshly ground black pepper fingers between skin and meat (do not
coat both sides of crust with cooking
detach skin). Rub curry paste mixture
spray. Place pan in oven; immediately
1. Place chicken and oil in a large bowl; evenly under skin of each thigh.
reduce temperature to 425°F. Bake at
toss to coat. Combine 1/2 teaspoon salt, Combine kosher salt and black pepper;
425°F for 14 minutes, flipping the crust
1/4 teaspoon cumin, and paprika in a sprinkle over chicken.
halfway through cooking. Remove pan
bowl. Add spice mixture to chicken
3. Heat a large ovenproof skillet over from oven.
mixture; toss to coat.
medium-high. Add canola oil. Add
2. Preheat broiler to high. Combine 1
2. Combine 1/4 teaspoon salt, 1/4 chicken, skin side down; cook until
tablespoon oil, 1 tablespoon coriander,
teaspoon cumin, yogurt, lemon juice, skin is browned and crisp, about 8
1/2 teaspoon pepper, and chicken in a
tahini, and garlic in a bowl. Set aside. minutes. Turn thighs. Place skillet in
bowl; toss to coat. Top crust with
oven; bake at 450°F until cooked
3. Heat farro according to package chicken mixture, leaving a 1/4-inch
through, 10 to 12 minutes.
directions. Place 1/2 cup farro in each of border. Sprinkle feta evenly over pizza.
4 bowls. Top each serving with 3/4 cup SERVES 4 (serving size: 1 thigh) CALORIES 265; Broil 2 minutes or until the crust is
chicken mixture, 1/2 cup cucumber, 1/2 2g; FIBER 1g; SUGARS 0g (added sugars 0g); golden and crisp.
cup tomatoes, 1/3 cup chickpeas, and 21/2 SODIUM; 546mg; CALC 1% DV; POTASSIUM
7% DV 3. Combine remaining 1 tablespoon oil,
tablespoons Greek yogurt mixture. Top
2 teaspoons coriander, 1/2 teaspoon
with parsley and black pepper.
pepper, and zucchini in a bowl; toss to
SERVES 4 (serving size: 1 bowl) CALORIES 395; coat. Top pizza with zucchini mixture.
42g; FIBER 7g; SUGARS 5g (added sugars 0g); Garnish with cilantro, if desired, and cut
SODIUM 677mg; CALC 12% DV; POTASSIUM pizza into 8 slices.
21% DV
SERVES 4 (serving size: 2 slices) CALORIES 338;
10% DV
58 COOKING LIGHT
ZUCCHINI-
RIBBON
PIZZA WITH
CHICKEN
Ground coriander is an
aromatic spice that imparts
an earthy, spicy-sweet
flavor with citrus notes.
Coriander comes from
the seeds of the cilantro
plant, but the flavor is vastly
different from that of the
leaves.
MALAYSIAN
CURRY RUB
KANSAS CITY
DRY RUB
JAMAICAN
RUB
MOROCCAN
RUB
SOUTHWESTERN
RUB
60
Dinner in a Hurry
RUB IT IN
Keep these easy, aromatic spice rubs on hand to
add flavor to beef, chicken, and pork. They have
little or no added moisture, so they cook to a light
crust—not chunky or thick, just a thin coating that
enhances a food’s basic flavors. You may want to
double or triple the recipes so you’ll have extra on Malaysian Curry Rub
hand the next time you grill. HANDS- ON 5 M IN .
TOTAL 5 M IN .
1 Tbsp. canola oil

1 tsp. ground turmeric
Jamaican Rub Combine paprika, smoked paprika, 1 tsp. Madras curry powder
black pepper, brown sugar, salt, garlic 2 tsp. finely chopped fresh cilantro
HANDS- ON 5 M I N .
powder, chili powder, and celery salt in 1 tsp. lemon zest
TOTAL 5 M I N .
a small bowl, stirring well. Store in an 1 tsp. minced fresh garlic
2 Tbsp. dark brown sugar
airtight container. 1/4 tsp. kosher salt
1 Tbsp. fresh thyme leaves
2 Tbsp. peeled grated fresh ginger SERVES 24 (serving size: 1½ tsp.) CALORIES 5;
Combine canola oil, turmeric, curry
FAT 0g (sat 0g, unsat 0g); PROTEIN 0g; CARB 1g;
2 Tbsp. white vinegar FIBER 0g; SUGARS 1g (added sugars 1g); powder, cilantro, lemon zest, garlic,
2 tsp. ground allspice SODIUM 178mg; CALC 0% DV; POTASSIUM and kosher salt in a small bowl, stirring
1 tsp. crushed red pepper 0% DV
well. Store in an airtight container
1/2 tsp. salt in the refrigerator.
4 garlic cloves, minced Moroccan Rub SERVES 4 (serving size: about 2 tsp.) CALORIES
5; FAT 0g (sat 0g, unsat 0g); PROTEIN 0g; CARB
Combine brown sugar, thyme, ginger, HANDS- ON 5 M IN . 1g; FIBER 0g; SUGARS 0g (added sugars 0g);
vinegar, allspice, red pepper, salt, and TOTAL 5 M IN . SODIUM 178mg; CALC 0% DV; POTASSIUM
0% DV
garlic in a small bowl; mash to a paste 1 tsp. Hungarian sweet paprika
with a fork. Store in an airtight container 1/2 tsp. ground cumin
in the refrigerator. 1/2 tsp. ground cinnamon Southwestern Rub
SERVES 4 (serving size: 2 Tbsp.) CALORIES 39; 1/4 tsp. salt
HANDS- ON 5 M IN .
FAT 0g (sat 0g, unsat 0g); PROTEIN 0g; CARB 1/4 tsp. ground ginger
TOTAL 5 M IN .
9g; FIBER 1g; SUGARS 6g (added sugars 6g); 1/4 tsp. cayenne pepper
SODIUM 295mg; CALC 0% DV; POTASSIUM 1 tsp. ground cumin
0% DV 1/4 tsp. freshly ground black pepper
1 tsp. Hungarian sweet paprika
Combine paprika, cumin, cinnamon, 1/2 tsp. garlic powder
Kansas City Dry Rub salt, ginger, cayenne pepper, and 1/2 tsp. chipotle chile powder
freshly ground black pepper in a 1/4 tsp. salt
HANDS- ON 5 M I N .
small bowl, stirring well. Store in an 1/4 tsp. ground cinnamon
TOTAL 5 M I N .
airtight container.
1/4 cup paprika Combine cumin, paprika, garlic powder,
2 Tbsp. Spanish smoked paprika SERVES 4 (serving size: ¾ tsp.) CALORIES 5; FAT
chile powder, salt, and cinnamon in a
0g (sat 0g, unsat 0g); PROTEIN 0g; CARB 1g;
2 Tbsp. freshly ground black FIBER 0g; SUGARS 0g (added sugars 0g); small bowl, stirring well. Store in an
pepper SODIUM 178mg; CALC 0% DV; POTASSIUM airtight container.
1 Tbsp. brown sugar 0% DV
SERVES 4 (serving size: 1 tsp.) CALORIES 5; FAT
2 tsp. kosher salt
0g (sat 0g, unsat 0g); PROTEIN 0g; CARB 1g;
2 tsp. garlic powder FIBER 0g; SUGARS 0g (added sugars 0g);
11/2 tsp. chili powder SODIUM 178mg; CALC 0% DV; POTASSIUM
0% DV
1/2 tsp. celery salt
61
KALAMATA-
BALSAMIC
CHICKEN
WITH FETA
62
Dinner in a Hurry
Kalamata-Balsamic Chicken Breasts with Chicken and Vegetables

Chicken with Feta Brown Butter–Garlic with Coconut Water
HANDS- ON 4 M IN . Tomato Sauce HANDS- ON 15 M IN .
TOTAL 15 M IN . Photo p. 53 TOTAL 15 M IN .
To keep the total time to 15 minutes, HANDS- ON 15 M IN . Coconut water’s natural sweetness
TOTAL 15 M IN .
start cooking the chicken first. It will eliminates the need for added sugar.
be done by the time the other Browned butter is the quick cook’s
ingredients are ready. Serve with orzo, best-kept secret: It takes less than 2 2 (10-oz.) boneless, skinless
which you can cook in a saucepan minutes to caramelize the milk solids chicken breasts
while the chicken is cooking. in butter for a fragrant, nutty note. 1/2 tsp. plus a dash of sea salt
1/8 tsp. paprika
4 (6-oz.) boneless, skinless chicken 4 (6-oz.) boneless, skinless chicken 11/2 Tbsp. virgin coconut oil, divided
breast halves breasts 1/3 cup unsweetened pulp-free
1/2 tsp. freshly ground black pepper 3/4 tsp. kosher salt, divided coconut water, divided
Cooking spray 3/4 tsp. black pepper, divided 1 small shallot, halved and thinly
1 cup grape tomatoes, halved sliced lengthwise
2 Tbsp. olive oil, divided
16 pitted kalamata olives, halved 1 Tbsp. minced garlic
2 Tbsp. unsalted butter
3 Tbsp. light balsamic vinaigrette 8 oz. sugar snap peas, trimmed
6 garlic cloves, sliced
3 Tbsp. crumbled feta cheese 1 (4-oz.) red bell pepper, trimmed
2 cups halved grape tomatoes and cut diagonally into strips
2 Tbsp. small fresh basil leaves 3 Tbsp. fresh flat-leaf parsley
(optional) Dash of freshly ground black pepper
leaves
1. Sprinkle chicken evenly with pepper. 1. Pat chicken dry with paper towels and
1. Place chicken breasts on a cutting
Heat a large nonstick skillet over rub with 1/2 teaspoon salt and paprika.
board; pound to a 1/2-inch-thickness
medium-high. Coat pan with cooking Melt 1 tablespoon coconut oil in a
using a meat mallet or small, heavy
spray. Cook chicken 5 to 6 minutes on nonstick skillet over medium-high.
skillet (all four breasts should fit in one
each side or until done. Remove from When oil is shimmering, add chicken,
large skillet). Sprinkle chicken with 1/2
pan; keep warm. rounded side down. Cook until
teaspoon salt and 1/2 teaspoon pepper.
browned, about 4 minutes per side.
2. While chicken cooks, combine 2. Heat 1 tablespoon oil in a large skillet Remove from pan; keep warm. Do not
tomatoes, olives, and vinaigrette in a over medium-high. Add chicken to pan; wipe skillet clean. Reduce heat to
medium bowl. cook 4 to 5 minutes on each side or medium-low; add 1/4 cup coconut water.
3. Add tomato mixture to pan; cook 1 to until done. Remove from pan; keep Cook, without stirring, until liquid
2 minutes or until tomatoes soften. warm. Do not wipe pan clean. reduces to about 21/2 tablespoons,
Spoon over chicken. Top evenly with about 1 minute. Pour pan sauce over
3. Reduce heat to medium. Add
cheese and, if desired, basil. chicken. Do not wipe skillet clean.
remaining 1 tablespoon oil, 1/4 teaspoon
SERVES 4 (serving size: 1 chicken breast half, 1/4 salt, 1/4 teaspoon pepper, butter, and 2. Add remaining 11/2 teaspoons coconut
cup tomato mixture, and 3/4 tablespoon cheese) garlic to drippings in pan; cook 2 oil, shallot, and garlic to skillet. Sauté
PROTEIN 40g; CARB 6g; FIBER 1g; SUGARS 1g minutes or until butter just begins over medium until aromatic, about 30
(added sugars 0g); SODIUM 565mg; CALC 4% to brown, stirring frequently. Stir in seconds. Add snap peas, bell pepper,
DV; POTASSIUM 12% DV the tomatoes, and cook 2 minutes and a dash of salt and pepper. Cook,
or until the tomatoes are wilted. stirring constantly, until hot, about 1
Spoon tomato mixture over chicken; minute. Add remaining coconut water;
sprinkle with parsley. cook until vegetables are crisp-tender.
SERVES 4 (serving size: 1 chicken breast and Remove from heat. Slice chicken and
about 1/3 cup tomato mixture) CALORIES 341; serve with vegetables and pan juices.
FAT 17g (sat 6g, unsat 10g); PROTEIN 39g;
CARB 5g; FIBER 1g; SUGARS 4g (added sugars SERVES 4 (serving size: about 5 oz. chicken and
0g); SODIUM 443mg; CALC 4% DV; POTASSIUM 1/2 cup vegetables) CALORIES 243; FAT 9g (sat
17% DV 5g, unsat 2g); PROTEIN 31g; CARB 9g; FIBER 2g;

GRECIAN
STEAKS
HERBED
ROASTED NEW
POTATOES
P. 80
64
Dinner in a Hurry
Grecian Steaks Orange Beef

HANDS- ON 5 M IN . and Broccoli
TOTAL 12 M IN .
HANDS- ON 7 M IN .
Tangy feta cheese and briny kalamata TOTAL 15 M IN .
olives add Mediterranean flair to For convenience, ask the butcher to

these steaks. Flatten the steaks cut the steak into thin slices. Round
with your palm to speed cooking out this stir-fry meal with microwave
time. Serve with Herbed Roasted brown rice.
New Potatoes, p. 80.
1 (12-oz.) pkg. refrigerated broccoli
4 (4-oz.) beef tenderloin steaks, florets
trimmed (about 1 in. thick)
1/3 cup fat-free, lower-sodium beef
1/2 tsp. freshly ground black pepper broth
Olive oil–flavored cooking spray 1/3 cup low-sugar orange marmalade
2 Tbsp. fresh lemon juice 2 Tbsp. lower-sodium soy sauce
1/4 cup crumbled feta cheese (1 oz.) 1/4 tsp. salt
2 Tbsp. coarsely chopped pitted 2 Tbsp. cornstarch
kalamata olives
1 (1-lb.) flank steak, trimmed and
Fresh oregano leaves (optional) cut into thin slices
Cooking spray
1. Press steaks with palm of hand to
flatten, if desired. Sprinkle steaks with 1. Microwave broccoli according to
pepper; coat with cooking spray. package directions.
Heat a large cast-iron skillet over
medium-high. Coat pan with cooking 2. While broccoli cooks, combine broth
spray. Add steaks to pan; cook 2 to 3 and next 3 ingredients in a small bowl,
minutes on each side or until desired stirring with a whisk; set aside.
degree of doneness. 3. Place cornstarch in a shallow dish.
2. Remove pan from heat. Drizzle Dredge steak in cornstarch.
steaks with lemon juice, and sprinkle 4. Heat a large nonstick skillet over
with cheese and olives. Garnish with medium-high. Coat pan with cooking
oregano, if desired. spray. Add steak; sauté 5 minutes or
SERVES 4 (serving size: 1 steak, about 11/2 tsp. until browned on all sides. Add broth
pan juices, and 1 Tbsp. cheese) CALORIES 185; mixture; cook 1 minute or until thick. Stir
1g; FIBER 0g; SUGARS 0g (added sugars 0g); in broccoli. Serve immediately.
SODIUM 199mg; CALC 5% DV; POTASSIUM 6% SERVES 4 (serving size: 1 cup) CALORIES 276;
DV FAT 7g (sat 2g, unsat 3g); PROTEIN 28g; CARB
15% DV
Kalamata olives are large,
dark purple olives with
a meaty texture. Most
of the fat in olives is
monounsaturated, a heart-
healthy type of fat.
65
Dinner in a Hurry
Smashed Chili Sausage and Broccoli

Cheeseburgers Rabe Flatbreads
Our healthier take on a beach-side Naan is the secret to instant pizza-

burger, these patties have a delectable style flatbreads (no rolling or baking of
seared crust but are juicy inside, dough required). Look for whole-grain
especially if you use a screaming-hot naan, such as Stonefire, and treat as
cast-iron skillet. you would a prepared pizza crust.
1 lb. 93% lean ground beef 4 tsp. olive oil, divided

1 Tbsp. chili powder 12 oz. broccoli rabe, trimmed and
1/2 tsp. black pepper coarsely chopped SAUSAGE
1/2 tsp. kosher salt, divided 1 (8.8-oz.) pkg. whole-grain naan AND
1/4 cup shredded cheddar cheese
(such as Stonefire) BROCCOLI
4 whole-wheat hamburger buns,
5 oz. spicy turkey Italian sausage, RABE
toasted
casings removed
FLATBREADS
1/3 cup pizza sauce
2 Tbsp. light sour cream
1/3 cup part-skim ricotta cheese
1/4 cup sliced scallions
2 Tbsp. chopped pickled jalapeños
1. Preheat broiler to high.
1. Combine beef, chili powder, black
pepper, and 1/8 teaspoon salt in a 2. Combine 1 tablespoon oil and
medium bowl. Shape into 4 equal balls. broccoli rabe on a rimmed baking sheet.
Broil 5 minutes or until broccoli rabe
2. Heat a large cast-iron skillet over
begins to brown. Remove broccoli rabe
high. When the pan is hot enough to
from pan. Add naan to pan; broil
release wisps of smoke, add beef balls
1 to 2 minutes on each side or until
and press down with a firm spatula to
lightly browned.
form patties. Place a slightly smaller
skillet directly on patties. Cook until 3. Heat remaining 1 teaspoon oil in a
charred, about 1 minute and 30 large skillet over medium-high. Add
seconds. Remove top pan, flip patties, turkey sausage to pan; cook 5 minutes
replace top pan, and cook until charred, or until browned, stirring to crumble.
about 1 minute. Remove top pan,
4. Spread pizza sauce evenly over each
sprinkle patties with remaining 3/8
naan on baking sheet. Dollop ricotta
teaspoon salt, and top with cheese.
evenly over top; top evenly with broccoli
Invert top pan, and cover skillet. Steam
rabe, sausage, and pepper. Broil 2 to 3
until cheese is melted, 30 to 45
minutes or until cheese melts and
seconds. Place patties on buns; top with
broccoli rabe is slightly charred. Cut
sour cream, scallions, and jalapeños.
each flatbread into 4 pieces.
SERVES 4 (serving size: 1 burger) CALORIES 335;
FAT 14g (sat 5g, unsat 8g); PROTEIN 29g; CARB SERVES 4 (serving size: 2 pieces) CALORIES
25g; FIBER 4g; SUGARS 4g (added sugars 0g); 340; FAT 12g (sat 3g, unsat 7g); PROTEIN 19g;
SODIUM 692mg; CALC 12% DV; POTASSIUM CARB 39g; FIBER 6g; SUGARS 3g (added sugars
4% DV 2g); SODIUM 598mg; CALC 13% DV; POTASSIUM
4% DV
66
67
Dinner in a Hurry
In addition to being
the lowest-calorie
nut, pistachios pack
a balanced mix of
Pistachio-Crusted heart-healthy fat, Grilled Peach
gut-friendly fiber,
Pork Cutlets and eye-healthy Barbecue Pork Chops
antioxidants.
Combine chopped pistachios and Use fresh peaches and honey to

fresh rosemary to make a crispy, Pork Medallions with enhance bottled barbecue sauce and
savory coating for pork cutlets. Make Red Wine–Cherry brush the sweet, spicy sauce on tender
sure the cutlets are no more than a grilled pork chops.
half-inch thick so they’ll cook quickly.
Sauce
HANDS- ON 18 M IN . 3 large ripe peaches
4 (4-oz.) pork cutlets TOTAL 18 M IN . 1/4 cup barbecue sauce
1/2 tsp. kosher salt The pan sauce gets its concentrated 1 Tbsp. cider vinegar
1/2 tsp. black pepper fruit flavor, body, and thickness from 1 Tbsp. honey
¼ cup cornstarch tart-sweet cherry preserves, a great 4 (6-oz.) bone-in center-cut loin
1 large egg, lightly beaten pork chops (about 3/4 in. thick),
complement to the pork and red wine. trimmed
1 Tbsp. water Try a Merlot or Cabernet for the wine 1/4 tsp. salt
3/4 cup finely chopped roasted or use unsalted chicken stock if you
salted pistachios 1/4 tsp. freshly ground black pepper
prefer not to use alcohol. Cooking spray
2 Tbsp. finely chopped fresh
rosemary Frisée (optional)
1 Tbsp. olive oil 1 Tbsp. olive oil
1/8 tsp. cayenne pepper 1 (1-lb.) pork tenderloin, trimmed 1. Preheat grill to medium-high (400°F to
and cut into 12 slices 450°F).
1. Sprinkle pork with salt and black 1 Tbsp. chopped fresh thyme,
divided 2. Peel, halve, and remove pits from
pepper. Working with one at a time,
1/2 cup dry red wine peaches. Coarsely chop 1 peach. Place
dredge cutlets in cornstarch; dip in a
3/4 tsp. kosher salt chopped peach, barbecue sauce,
mixture of beaten egg and water;
1/2 tsp. black pepper vinegar, and honey in a blender or food
dredge in a mixture of pistachios and
1 cup unsalted chicken stock processor; process until smooth.
rosemary, pressing to coat.
1/3 cup cherry preserves Reserve 1/2 cup sauce mixture.
2. Heat olive oil and cayenne pepper in
1. Heat oil in a large skillet over 3. Sprinkle pork evenly with salt and
nonstick skillet over medium-high. Add
medium-high. Add pork slices; cook pepper. Place pork on grill rack coated
cutlets to pan; cook until browned,
2 minutes on each side. Remove with cooking spray. Brush 1/4 cup
about 3 minutes per side.
pork from pan; keep warm. Do not sauce on tops of pork. Grill pork 4
SERVES 4 (serving size: 1 cutlet) CALORIES 335; minutes. Turn pork over; brush with
FAT 18g (sat 3g, unsat 14g); PROTEIN 30g; CARB wipe pan clean.
14g; FIBER 3g; SUGARS 2g (added sugars 0g); 1/4 cup sauce. Add peach halves to grill
SODIUM 418mg; CALC 4% DV; POTASSIUM 2. Increase heat to high. Add 2 rack, cut sides down; grill 4 minutes
15% DV teaspoons thyme to drippings in pan; or until pork reaches desired degree of
cook 30 seconds. Add wine, salt, and doneness. Remove pork and peach
pepper; cook 2 minutes or until liquid halves from grill; cut each peach half
almost evaporates, scraping pan to into 3 wedges. Serve pork and peach
loosen browned bits. Add stock and wedges with reserved sauce. Garnish
preserves; cook 8 minutes or until with frisée, if desired.
reduced to about 1/2 cup, stirring
SERVES 4 (serving size: 1 pork chop, 3 peach
occasionally. Spoon cherry mixture wedges, and 2 Tbsp. sauce) CALORIES 257; FAT
evenly over pork; sprinkle with 7g (sat 2g, unsat 4g); PROTEIN 25g; CARB 22g;
remaining 1 teaspoon thyme.
SERVES 4 (serving size: 3 pork medallions and 12% DV
about 2 Tbsp. sauce) CALORIES 251; FAT 7g (sat
2g, unsat 5g); PROTEIN 24g; CARB 18g; FIBER
0g; SUGARS 16g (added sugars 16g); SODIUM
452mg; CALC 1% DV; POTASSIUM 10% DV
68 COOKING LIGHT
GRILLED PEACH
BARBECUE
PORK CHOPS
69
06.
SIDEKICKS
ROUND OUT YOUR MEALS WITH QUICK
AND EASY SIDE DISHES FEATURING SIMPLY
SEASONED VEGGIES.
EARLY
SUMMER
SUCCOTASH
p. 75
70
71
Sidekicks
Asparagus with Lemon- 1 Tbsp. toasted sesame oil 2. Heat oil in a large skillet over
14 oz. trimmed Broccolini medium-high. Add cauliflower; cook,
Basil Yogurt Sauce
1/2 cup water stirring occasionally, 3 minutes. Stir in
HANDS- ON 4 M IN . 1/2 cup sliced scallions cilantro mixture; cook, stirring
TOTAL 6 M IN .
2 tsp. fish sauce occasionally, 2 minutes or to desired
Crisp asparagus spears topped with a 1 tsp. sambal oelek (ground fresh texture. Stir in lime juice and salt.
creamy, lemon-accented sauce make chile paste)
a perfect side dish for roasted chicken, 1 tsp. fresh lime juice FAT 7g (sat 1g, unsat 6g); PROTEIN 3g; CARB 8g;
pork loin, or lean ham. 1/4 tsp. sugar FIBER 3g; SUGARS 3g (added sugars 0g);
1/4 tsp. crushed red pepper (optional) SODIUM 217mg; CALC 3% DV; POTASSIUM
11% DV
1 lb. asparagus spears
1. Heat sesame oil in a large skillet over
1/2 cup low-fat Greek yogurt
2 Tbsp. chopped fresh basil
medium-high. Add Broccolini; stir-fry 1 Smoky Grilled Corn
minute. Add water; cook 5 minutes or
1/2 tsp. lemon zest HANDS- ON 3 M IN .
until crisp-tender, stirring occasionally.
2 Tbsp. fresh lemon juice TOTAL 13 M IN .
1/4 tsp. salt 2. Stir in scallions, fish sauce, sambal
The trifecta of chili powder, cumin,
1/4 tsp. freshly ground black pepper oelek, lime juice, sugar, and, if desired,
and paprika creates a spicy, smoky
crushed red pepper. Cook 1 to 2
1. Snap off tough ends of asparagus.
crust that turns this grilled corn into
minutes or until liquid evaporates.
Cook asparagus in boiling water to
an irresistible side.
cover 2 minutes or until crisp-tender; 53; FAT 2g (sat 0g, unsat 2g); PROTEIN 3g; CARB
21/2 Tbsp. unsalted butter, melted
drain. Plunge asparagus into ice water, 6g; FIBER 1g; SUGARS 2g (added sugars 0g);
SODIUM 223mg; CALC 5% DV; POTASSIUM 1 tsp. kosher salt
and drain.
7% DV 1/2 tsp. chili powder
2. Combine yogurt and remaining 1/2 tsp. smoked paprika
ingredients in a small bowl. Spoon
Green Cauliflower Rice 1/2 tsp. ground cumin
over asparagus. 1/2 tsp. pepper
HANDS- ON 10 M IN . 6 fresh ears corn
SERVES 4 (serving size: 1/4 of asparagus and
TOTAL 10 M IN .
2 Tbsp. sauce); CALORIES 46; FAT 1g (sat 0g, 3 Tbsp. finely chopped fresh chives
unsat 0g); PROTEIN 5g; CARB 6.8g; FIBER 3g;
If you can’t find premade fresh
cauliflower crumbles, coarsely chop 1. Preheat a grill to medium-high (400°F
6% DV
1 pound cauliflower; place in a food to 450°F). Stir together butter, salt, chili
processor, and pulse in short bursts powder, paprika, cumin, and pepper in a
Stir-Fried Broccolini until small, rice-size crumbles form. small bowl. Brush mixture over corn.
HANDS- ON 10 M IN . 2. Place corn on grate, and grill,
TOTAL 10 M IN . 1 cup coarsely chopped fresh uncovered, until tender and lightly
cilantro leaves and stems
The Broccolini stays perfectly al charred, 10 to 12 minutes, turning often.
1/2 cup coarsely chopped white
dente while picking up a nice bit of onion Sprinkle corn evenly with chives.
sear from the hot pan. Fish sauce and 1 garlic clove SERVES 6 (serving size: 1 ear) CALORIES 132;
sambal oelek (ground fresh chile 1 seeded jalapeño FAT 6g (sat 3g, unsat 3g); PROTEIN 4g; CARB
paste, available in the international 2 Tbsp. olive oil SODIUM 343mg; CALC 1% DV; POTASSIUM
aisle) give this side a Vietnamese 1 lb. fresh cauliflower crumbles or 6% DV
profile. If you don’t have fish sauce riced cauliflower (about 4 cups)
on hand, use soy sauce. 1 tsp. fresh lime juice
1. Place cilantro, onion, garlic, and

jalapeño in a mini food processor;
process until finely chopped and almost
paste-like, stopping to scrape down
sides as needed.
72 COOKING LIGHT
SMOKY
GRILLED
CORN
73
SAUTÉED BABY
ZUCCHINI
WITH PECANS
AND MINT
74
Sidekicks
Sautéed Baby Zucchini Early Summer

with Pecans and Mint Succotash
Photo p. 70
HANDS- ON 11 M IN .
TOTAL 11 M IN . HANDS- ON 5 M IN .
TOTAL 15 M IN .
Cutting zucchini diagonally (also
called “on the bias”) dresses up the This pan-steaming technique cuts
look of this abundant summer veggie. down on cooking time and delivers
To make this dish more kid-friendly, crisp-tender beans and corn—no
leave out the turmeric and sauté the steamer basket required.
zucchini with just butter and salt.
The mint will turn brown quickly, 3 Tbsp. olive oil
so for the prettiest presentation, stir it 1 cup sliced shallots
in just before serving. 1 Tbsp. sliced garlic
21/2 cups chopped green beans
14 baby zucchini (about 12 oz.) 1/2 cup fresh corn kernels
2 tsp. unsalted butter 1/2 cup water
1/2 tsp. kosher salt 1/2 cup torn fresh basil
1/4 tsp. black pepper 1/2 tsp. kosher salt
1/8 tsp. ground turmeric 1/4 tsp. black pepper
1/4 cup fresh mint leaves
2 Tbsp. chopped pecans, toasted 1. Heat olive oil in a large skillet over
medium-high. Add shallots and garlic;
1. Cut zucchini diagonally into 1-inch cook until softened, about 4 minutes.
pieces. Melt butter in a large skillet over
2. Add green beans, corn kernels, and
medium-high. Add zucchini; cook,
water; cover and cook 4 to 5 minutes.
stirring occasionally, until crisp-tender,
Uncover and cook until beans are
5 to 6 minutes.
crisp-tender, about 2 minutes. Stir in
2. Add salt, pepper, and turmeric; cook, basil, kosher salt, and black pepper.
stirring often, 1 minute. Spoon zucchini SERVES 4 (serving size: 3/4 cup) CALORIES 163;
into a bowl. Stir in mint and pecans. FAT 11g (sat 2g, unsat 9g); PROTEIN 3g; CARB
SERVES 4 (serving size: 1/2 cup) CALORIES 57; SODIUM 252mg; CALC 5% DV; POTASSIUM
FAT 5g (sat 1g, unsat 3g); PROTEIN 1g; CARB 4g; 10% DV
7% DV
It’s a myth that sweet corn
is high in sugar. It may be
sweeter than some other
vegetables, but there are
only 6 grams of natural
sugar in one ear. An ear
of fresh corn has less
than half the natural sugar
of a banana, and about
one-third the sugar of a
medium-size apple.
75
Sidekicks
Oven-Fried Curried Peas with Snap Peas with

Smashed Okra Mint and Lime Breadcrumbs and
HANDS- ON 5 M IN . HANDS- ON 7 M IN . Pecorino
HANDS- ON 5 M IN .
This healthy makeover of a classic Green peas are a freezer staple, TOTAL 15 M IN .
Southern recipe uses a rolling pin to making this side dish that much easier 2 (1-oz.) slices whole-grain bread
gently break open the okra pods by to bring together. Serve this herby 3 tsp. extra-virgin olive oil, divided
rolling from the tip to the stem end. side with roast beef or lamb. Stir any 8 oz. trimmed fresh sugar snap
leftover peas into an Indian-style peas
1 lb. fresh okra curry on another night. 2 Tbsp. grated Pecorino Romano
3/4 cup low-fat buttermilk cheese (about 1 oz.), divided
1 large egg 11/2 tsp. lemon zest
2 Tbsp. olive oil
1 cup fine yellow cornmeal 2 tsp. fresh lemon juice
11/2 tsp. curry powder
3/4 tsp. kosher salt 1/2 tsp. black pepper
4 garlic cloves, sliced
1/2 tsp. pepper 1/8 tsp. kosher salt
1 cup frozen green peas, thawed
2 Tbsp. canola oil 1 (8-oz.) pkg. trimmed fresh sugar 1. Pulse bread in a small (or mini) food
Cooking spray snap peas
processor until coarsely crumbled,
1/4 cup torn fresh mint
1. Preheat oven to 450°F with baking about 10 times.
1/2 tsp. lime zest
sheet in oven. Gently smash okra with 1 tsp. fresh lime juice 2. Heat 11/2 tsp. oil in a medium skillet
a rolling pin. 1/4 tsp. kosher salt over medium-high. Add sugar snap
2. Whisk together buttermilk and egg in peas, and cook, stirring often, until
Combine olive oil, curry powder, and crisp-tender, about 3 to 4 minutes.
a bowl. Add okra; let stand 3 minutes.
garlic in a medium skillet over medium. Transfer peas to a large bowl.
3. Combine cornmeal, salt, and pepper Cook 3 minutes or until garlic is
in a bowl; dredge okra in mixture. fragrant, stirring frequently. Add green 3. Heat remaining 11/2 tsp. oil in skillet;
peas and sugar snap peas; cook 3 add breadcrumbs, and cook, stirring
4. Add canola oil to hot pan; tilt pan to often, until golden, about 5 minutes.
minutes. Stir in mint, lime zest, lime
coat. Add okra; coat with cooking spray. Remove from heat, and stir in 1
juice, and salt. Serve immediately.
Bake at 450°F until crisp, 25 to 30 tablespoon cheese, lemon zest, lemon
minutes, turning once. SERVES 4 (serving size: 1/2 cup) CALORIES 118;
FAT 7g (sat 1g, unsat 6g); PROTEIN 4g; CARB juice, black pepper, and salt. Toss
SERVES 8 (serving size: 3/4 cup) CALORIES 142; 10g; FIBER 3g; SUGARS 4g (added sugars 0g); breadcrumb mixture with peas. Sprinkle
FAT 4g (sat 1g, unsat 3g); PROTEIN 4g; CARB SODIUM 165mg; CALC 5% DV; POTASSIUM with 1 tablespoon cheese. Serve warm.
21g; FIBER 2g; SUGARS 2g (added sugars 0g); 6% DV
SODIUM 237mg; CALC 8% DV; POTASSIUM SERVES 4 (serving size: 3/4 cup) CALORIES 122;
5% DV FAT 6g (sat 2g, unsat 3g); PROTEIN 5g; CARB
Kitchen Confidential 1% DV
Vibrant, green sugar snap

peas are at their peak in
the spring, when they’re
sweetest and most tender.
They’re best either barely
cooked or served raw,
which preserves their
irresistible crunch.
76 COOKING LIGHT
SNAP PEAS WITH
BREADCRUMBS
AND PECORINO
77
SALT AND
PEPPER
TOMATOES
78
Sidekicks
Salt and Pepper Blistered Peppers and Sautéed Zucchini and

Tomatoes Tomatoes Bell Peppers
HANDS- ON 5 M IN . HANDS- ON 12 M IN . HANDS- ON 3 M IN .
TOTAL 5 M IN . TOTAL 12 M IN . TOTAL 10 M IN .
No effort required to turn sliced Shishito peppers are mild, thin- Rely on the convenience of
summer tomatoes into a beautiful skinned peppers that have a secret— prechopped bell pepper for this
and tasty side dish. Just top with about one in eight has a surprising colorful side dish. You can find
feta, sprinkle with salt and pepper, kick of heat. For a milder dish, prechopped veggies in the produce
and serve. substitute mini bell peppers. section of the supermarket. We love
this vegetable medley with grilled
2 red tomatoes, each cut into 5 2 Tbsp. canola oil fish or chicken.
slices
12 oz. shishito peppers
2 yellow tomatoes, each cut into 4 1 tsp. olive oil
slices 1/2 cup sliced yellow onion
1/4 tsp. five-spice powder 1 zucchini, quartered lengthwise
1/4 cup crumbled reduced-fat feta and cut into 2-in. pieces
cheese (about 1 oz.) 2 cups halved cherry tomatoes
1 cup refrigerated chopped tricolor
1/4 tsp. freshly ground black pepper 2 Tbsp. sliced fresh basil bell pepper
1/8 tsp. salt 11/2 Tbsp. lower-sodium soy sauce 1 garlic clove, minced
Fresh basil leaves (optional) 1 Tbsp. balsamic vinegar 1/4 tsp. salt
1/2 tsp. black pepper
Alternately overlap tomato slices on a 1 tsp. sesame seeds, toasted Heat a large nonstick skillet over
platter; sprinkle with cheese, pepper, medium-high. Add oil; swirl to coat. Add
and salt. Cover and chill until ready to 1. Heat a large skillet over high. Add zucchini, bell pepper, garlic, and salt;
serve. Garnish with basil, if desired. canola oil and peppers; cook until sauté until tender, 6 to 7 minutes.
SERVES 6 (serving size: 3 tomato slices and 2 lightly browned, 4 to 5 minutes.
tsp. cheese) CALORIES 27; FAT 1g (sat 0g, unsat FAT 1g (sat 0g, unsat 1g); PROTEIN 1g; CARB 5g;
0g); PROTEIN 2g; CARB 4g; FIBER 1g; SUGARS 2. Add yellow onion and five-spice
2g (added sugars 0g); SODIUM 127mg; CALC 2% powder to pepper mixture; cook 2 SODIUM 156mg; CALC 2% DV; POTASSIUM
DV; POTASSIUM 5% DV
minutes. Add tomatoes; cook 2 minutes. 6% DV
Remove from heat. Stir in basil, soy
sauce, balsamic vinegar, and black
pepper. Sprinkle with sesame seeds.
SERVES 4 (serving size: about 1 cup) CALORIES
113; FAT 8g (sat 1g, unsat 7g); PROTEIN 2g; CARB
Toast sesame seeds
5% DV
in a dry skillet
over medium 1 to
2 minutes or until
lightly browned,
stirring frequently.

Sidekicks
Creamed 1. Combine buttermilk and egg white

Curried Spinach in a shallow dish, stirring with a whisk.
Combine cornmeal, flour, and pepper
HANDS- ON 10 M IN . in another shallow dish.
TOTAL 10 M IN .
2. Dip tomato slices in buttermilk
Curry powder adds warmth and
mixture; dredge in cornmeal mixture.
earthiness to this speedy version of
creamed spinach. Serve with steak or 3. Heat a large nonstick skillet over
seared planks of spice-rubbed tofu. medium-high. Add oil; swirl to coat. Add
tomato slices; cook 3 minutes. Coat
11/2 Tbsp. extra-virgin olive oil slices with cooking spray. Turn slices
1/4 tsp. crushed red pepper over; cook 3 minutes or until golden.
5 garlic cloves, thinly sliced SERVES 4 (serving size: 2 tomato slices)
1/2 cup thinly sliced shallots CALORIES 115; FAT 4g (sat 0g, unsat 3g);
3/4 tsp. curry powder PROTEIN 3g; CARB 17g; FIBER 1g; SUGARS 4g
(added sugars 0g); SODIUM 34mg; CALC 3% DV;
1 lb. fresh baby spinach POTASSIUM 4% DV
1/2 cup plain whole-milk Greek
yogurt
1/4 tsp. kosher salt Herbed Roasted
Cook olive oil, crushed red pepper, and
New Potatoes
garlic cloves in a large skillet over HANDS- ON 5 M IN .
medium-high until garlic begins to TOTAL 25 M IN .
sizzle, about 2 minutes. Add shallots This recipe is easily doubled and
and curry powder; cook 2 minutes. Add great as a side dish to beef or
baby spinach to pan in batches, stirring lamb, or to serve with scrambled
until wilted before adding more. Stir in eggs for breakfast.
yogurt and salt.
SERVES 4 (serving size: about 1/2 cup) CALORIES 1Tbsp. chopped fresh thyme
126; FAT 7g (sat 2g, unsat 5g); PROTEIN 6g; 2 tsp. olive oil
0g); SODIUM 221mg; CALC 15% DV; POTASSIUM 1/4tsp. kosher salt
4% DV 1/4tsp. black pepper
8 oz. baby red potatoes, cut into
wedges
Fried Green Tomatoes 1 Tbsp. chopped fresh flat-leaf
parsley
HANDS- ON 5 M IN .
TOTAL 12 M IN .
1. Preheat oven to 425°F.
This lightened version of a Southern
2. Combine first 5 ingredients in a bowl;
classic boasts all the flavor of the
toss to coat. Spread potato mixture in a
traditional version with only 4 grams
single layer on a parchment paper–
of fat per serving.
lined baking sheet. Bake at 425°F for 20
minutes or until tender, stirring once
1/4cup fat-free buttermilk
after 10 minutes. Top with parsley.
1large egg white
1/3cup yellow cornmeal SERVES 2 (serving size: about 1/2 cup) CALORIES
122; FAT 5g (sat 1g, unsat 4g); PROTEIN 2g;
2 Tbsp. all-purpose flour CARB 19g; FIBER 2g; SUGARS 1g (added sugars
1/4tsp. freshly ground black pepper 0g); SODIUM 262mg; CALC 2% DV; POTASSIUM
8 (1/4-in.-thick) slices green tomato 11% DV
(about 2 medium tomatoes)
1 Tbsp. canola oil
Cooking spray
80
Sidekicks
HERBED
ROASTED
NEW
POTATOES
81
07.
SIMPLY
SWEET
EACH OF THESE EASY, GOOD-FOR-YOU
DESSERTS MAKES AN IDEAL ENDING
TO ANY SPEEDY MEAL.
CINNAMON
CRISPS WITH
BLACKBERRIES
AND YOGURT
p. 84
82
83
Simply Sweet
Cinnamon Crisps with Fresh Berries with Balsamic Strawberries

Blackberries and Yogurt Maple Cream over Angel Food Cake
Photo p. 82
HANDS- ON 8 M IN . TOTAL 4 M IN . TOTAL 10 M IN . PLUS 15 M IN . STAN DING
TOTAL 8 M IN .
Just by stirring a bit of maple syrup Fresh strawberries and balsamic
This recipe is just as tasty with fresh into sour cream, you get a sweet, vinegar make an amazing flavor
blueberries or strawberries. If you creamy sauce that’s wonderful over combination. For the best results, use
can’t find wonton wrappers, egg roll any kind of fresh fruit. a quality aged vinegar. The balsamic
wrappers work equally well—just cut berries are also delicious spooned over
them into 31/2-inch squares. 3/4 cup reduced-fat sour cream ice cream or just on their own.
1/4 cup maple syrup
8 wonton wrappers, cut in half 1 cup fresh blueberries 1/4 cup packed brown sugar
diagonally
11/2 cups fresh raspberries 2 Tbsp. balsamic vinegar
Cooking spray
2 cups halved strawberries
1 Tbsp. sugar 1. Combine sour cream and maple syrup 4 (2-in.-thick) slices angel food cake
1/4 tsp. ground cinnamon in a small bowl; stir with a whisk. Fresh mint leaves (optional)
11/2 cups plain fat-free Greek yogurt
1 cup blackberries 2. Combine berries, and spoon into
1. Combine sugar and vinegar in a large
4 tsp. honey dessert dishes. Spoon maple cream
bowl; stir until sugar dissolves. Add
over berries.
berries; toss gently to coat. Let stand at
1. Preheat oven to 400°F. SERVES 4 (serving size: about 2/3 cup berries and room temperature for 15 minutes,
1/4 cup maple cream) CALORIES 168; FAT 6g (sat
2. Arrange wonton wrappers in a single 6g, unsat 0g); PROTEIN 3g; CARB 27g; FIBER 4g; stirring occasionally.
layer on a baking sheet coated with SUGARS 21g (added sugars 12g); SODIUM 31mg;
CALC 1% DV; POTASSIUM 5% DV 2. Spoon berries and sauce over cake
cooking spray; lightly coat wrappers
slices. Garnish with mint, if desired.
with cooking spray. Combine sugar and
cinnamon in a small bowl. Sprinkle SERVES 4 (serving size: 1 slice cake and 1/3 cup
berry mixture) CALORIES 212; FAT 0g (sat 0g,
sugar mixture evenly over wrappers; unsat 0g); PROTEIN 4g; CARB 51g; FIBER 2g;
bake at 400°F for 3 minutes or until SUGARS 34g (added sugars 13g); SODIUM
crisp and slightly browned. Set the The best way to keep 260mg; CALC 7% DV; POTASSIUM 5% DV
wrappers aside to cool slightly. blueberries fresh is to avoid

rinsing them until you’re
3. Spoon yogurt and berries into ready to eat them. If you do
dessert dishes, and drizzle rinse them, spread them
with 1 teaspoon honey. Serve with out on paper towels to dry
wonton crisps. completely, then transfer
SERVES 4 (serving size: 6 Tbsp. yogurt, 1/4 cup them to a breathable
berries, 1 tsp. honey, and 4 wonton crisps) container lined with paper
PROTEIN 10g; CARB 22g; FIBER 2g; SUGARS
towels. You can store
13g (added sugars 9); SODIUM 105mg; CALCIUM them in the refrigerator up
11% DV; POTASSIUM 4% DV to one week.
84 COOKING LIGHT
BALSAMIC
STRAWBERRIES
OVER ANGEL
FOOD CAKE
85
RASPBERRY-
CHOCOLATE
PARFAITS
86
Simply Sweet
Raspberry-Chocolate Bittersweet
4. Once gelée is set, use a knife to cut it
Parfaits chocolate is into a crosshatch pattern in order to
generally darker create small cubes. Top gelée cubes
HANDS- ON 15 M IN . and less sweet with macerated strawberries and serve.
TOTAL 20 M IN . than semisweet
chocolate. SERVES 6 (serving size: about 1∕2 cup gelatin and
Topping fresh fruit with just a bit of 1∕3 cup strawberries) CALORIES 160; FAT 0g (sat
0g, unsat 0g); PROTEIN 2g; CARB 20g; FIBER 1g;
bittersweet chocolate adds an extra
layer of flavor and makes this easy CALC 1% DV; POTASSIUM 2% DV
dessert seem quite decadent. Champagne Gelée
with Strawberries Coffee-Drenched
2 (6-oz.) pkgs. fresh raspberries,
divided HANDS- ON 10 M IN .
TOTAL 10 M IN . PLUS 1 H R. CH ILLING
Ice Cream with
1∕4 cup sugar
Bananas and Peanuts
2 Tbsp. fresh orange juice Treat yourself to a simple seasonal
1 cup vanilla frozen Greek yogurt HANDS- ON 7 M IN .
dessert that’s basically Champagne
TOTAL 7 M IN .
1 oz. shaved bittersweet chocolate in a bowl. Unlike some classic gelatin
(about 1∕4 cup)
desserts, this one—relying on a Think of this treat as a deconstructed
1. Combine 1 package raspberries, high-quality sparkler—is quite banana split with coffee and
sugar, and juice in a small saucepan elegant. You can cut the set gelée chocolate. You can substitute strong
over medium-high; bring to a boil. into a crosshatch pattern for small brewed coffee for the espresso or use
Reduce heat, and simmer 8 minutes, cubes that look like sparkly diamonds instant coffee/espresso granules to
stirring occasionally to break up berries. in the bowl. make the coffee. A vegetable peeler is
Place raspberry mixture and remaining
a great tool to make chocolate curls
package raspberries in a medium bowl; 3 cups Champagne, prosecco, or from a bar of chocolate.
cava, divided
cool 5 minutes in freezer.
41∕2 tsp. powdered unflavored gelatin 2 cups vanilla low-fat ice cream
2. Place 2 tablespoons yogurt in each 6 Tbsp. plus 2 tsp. sugar, divided 2 medium bananas, sliced
of 4 glasses. Top each serving with 3 1 pt. strawberries 1∕2cup hot brewed espresso
tablespoons raspberry mixture and 11∕2 2 Tbsp. chopped, dry-roasted
teaspoons chocolate shavings. Repeat 1. Pour 1∕4 cup Champagne into a peanuts
procedure with remaining yogurt, small saucepan; sprinkle gelatin evenly 2 Tbsp. dark chocolate curls (about
over top. (It will become soft and 1∕2 oz.)
raspberry mixture, and chocolate.
absorb the liquid.) Heat mixture over
SERVES 4 (serving size: 1 parfait) CALORIES 198; Spoon ice cream into bowls. Top
low, stirring constantly, until gelatin
dissolves completely. with banana, espresso, peanuts,
SODIUM 31mg; CALCIUM 3% DV; POTASSIUM and chocolate.
3% DV 2. In a large bowl, combine 6
SERVES 4 (serving size: 1∕2 cup ice cream, 1∕2
tablespoons sugar and remaining 23∕4 banana, 2 Tbsp. espresso, 11∕2 tsp. peanuts, and
cups Champagne. It will foam, but the 11∕2 tsp. chocolate) CALORIES 214; FAT 6g (sat 2g,
bubbles will subside after a minute. Stir
SUGARS 29g (added sugars 13g); SODIUM
in gelatin mixture, making sure it is 107mg; CALC 10% DV; POTASSIUM 7% DV
evenly incorporated. Pour into a square
or rectangular container so that the
liquid is about 1 to 2 inches deep. Cover
and chill in refrigerator until set, about 1
hour. The longer it chills, the more set it
will become.
3. Shortly before serving, hull and

quarter strawberries; toss with
remaining 2 teaspoons sugar. Let stand
5 minutes, tossing occasionally to coat
strawberries in juices.

MANGO-
COCONUT
NICE CREAM
WE ALL SCREAM
FOR NICE CREAM
A blend between frozen yogurt and ice cream,
“nice” cream is one of the easiest and healthiest
ways to satisfy your sweet tooth with very little
sugar or fat. Made with just a frozen banana, your
choice of milk, and any toppings, you’ll never be
limited to the ice cream flavors at the grocery store.
All you need to get started is a blender.
MINT
CHOCOLATE
CHIP NICE
CREAM
88
Simply Sweet
Strawberry-Banana 1 peeled, frozen banana Combine banana, coconut milk, mango,

Nice Cream 1/4 cup unsweetened almond milk, and coconut in a blender and process
chilled until smooth. Refrigerate at least 20
HANDS- ON 5 M IN . 4 tsp. unsalted, creamy almond minutes until slightly firm. Garnish with
TOTAL 25 M IN . butter
additional shredded coconut, if desired.
3/4 tsp. unsweetened, dark cocoa
Enjoy the familiar flavors of your powder SERVES 1 (serving size: 11/2 cups) CALORIES 174;
favorite smoothie in a frozen dessert Slivered almonds and dark chocolate FAT 5g (sat 4g, unsat 0g); PROTEIN 2g; CARB
treat. You can substitute any berries chips (optional) 35g; FIBER 5g; SUGARS 22g (added sugars 0g);
you like, but make sure to use a DV
frozen variety with no added sugar. Combine banana, almond milk, almond
butter, and cocoa powder in a blender
1 peeled, frozen banana and process until smooth. Refrigerate at Mint Chocolate Chip
1/4 cup unsweetened almond milk, least 20 minutes until slightly firm. Nice Cream
chilled Garnish with slivered almonds and dark
1/3 cup unsweetened, frozen chocolate chips, if desired. HANDS- ON 5 M IN .
strawberries TOTAL 25 M IN .
FAT 13g (sat 2g, unsat 11g); PROTEIN 6g; CARB So creamy and smooth, you’ll never
Combine banana, almond milk, and 28g; FIBER 6g; SUGARS 14g (added sugars 0g);
crave that bright, fake green mint ice
strawberries in a blender and process SODIUM 92mg; CALC 19% DV; POTASSIUM 12%
DV cream again.
until smooth. Refrigerate at least 20
minutes or until slightly firm.
1 peeled, frozen banana
SERVES 1 (serving size: 11/2 cups) CALORIES 66; Mango-Coconut 1/4 cup unsweetened almond milk,
FAT 1g (sat 0g, unsat 1g); PROTEIN 1g; CARB 16g;
Nice Cream chilled
SODIUM 24mg; CALC 3% DV; POTASSIUM 1/4 cup chopped fresh mint
HANDS- ON 5 M IN . 1 Tbsp. dark chocolate chips plus
6% DV
TOTAL 25 M IN . more for garnish
Escape to the tropics with this fruity
Almond-Chocolate nice cream flavor. The frozen
Combine banana, almond milk, mint,
Nice Cream mangoes add a subtle sweetness and
and dark chocolate chips in a blender
and process until smooth. Refrigerate
HANDS- ON 5 M IN .
smooth texture to the dessert.
at least 20 minutes until slightly firm.
TOTAL 25 M IN .
Top with additional chocolate chips,
1 peeled, frozen banana
There’s nothing better than the if desired.
1/4 cup unsweetened carton coconut
salty-sweet combination of chocolate milk, chilled SERVES 1 (serving size: 11/2 cups) CALORIES 172;
and nuts. We’ve elevated this classic 1/3 cup frozen mango chunks FAT 6g (sat 3g, unsat 1 g); PROTEIN 2g; CARB
combo with creamy almond butter 33g; FIBER 4g; SUGARS 20g (added sugars 0g);
1 Tbsp. unsweetened shredded SODIUM 51mg; CALC 13% DV; POTASSIUM 9%
and high-quality cocoa powder. coconut DV
Additional shredded coconut, for
garnish
ALMOND-
CHOCOLATE
NICE CREAM
STRAWBERRY-
BANANA NICE
CREAM
89
LAST-MINUTE
TROPICAL
SHERBET
One lime will

give you 11/2
teaspoons of
rind and 11/2
tablespoons of
fresh lime juice.
90
Simply Sweet
Combine first 4 ingredients in a small

Last-Minute Warm Nectarine-
bowl; stir with a whisk until blended.
Tropical Sherbet Place ice cream into each of 4 serving
Caramel Sundaes
HANDS- ON 13 M IN . dishes. Top with peanut butter mixture. HANDS- ON 5 M IN .
TOTAL 13 M IN . PLUS 11 / 2 H R. FREEZING TOTAL 10 M IN .
SERVES 4 (serving size: ½ cup ice cream and 2
IF DESIRED
Tbsp. peanut butter mixture) CALORIES 200;
Turn juicy, fresh nectarines into a
Frozen fruit and yogurt get whirred 25g; FIBER 2g; SUGARS 22g (added sugars 11g); quick and easy dessert with a few
together to make a tangy sherbet SODIUM 104mg; CALC 11% DV; POTASSIUM on-hand ingredients like caramel
that’s the texture of soft-serve. You 2% DV
syrup, granola, and vanilla ice cream.
can make it ahead, but don’t freeze
overnight or it will become icy. Cantaloupe–White 1 Tbsp. butter
11/2 cups chopped nectarines
1 (12-oz.) pkg. frozen mango
Balsamic Sorbet
1/2 tsp. fresh lemon juice
chunks (about 21/2 cups)
HANDS- ON 15 M IN . 1/2 cup fat-free caramel sundae syrup
1 cup frozen pineapple chunks TOTAL 15 M IN . PLUS 41 / 2 H R. CH ILLING
11/3 cups vanilla low-fat ice cream
1 (6-oz.) carton lemon low-fat AN D FREEZING
yogurt 4 tsp. low-fat granola without
The white balsamic vinegar is raisins
1 tsp. lime zest
subtle, but it adds a depth of flavor
Lime slices (optional) 1. Melt butter in a large nonstick skillet
that enhances the melon.
over medium-high. Add nectarines;
1. Remove mango and pineapple from
1 lb. chopped peeled ripe cook, turning occasionally, 5 minutes
freezer; let stand at room temperature
cantaloupe (about 21/2 cups) or until tender.
10 minutes.
3 Tbsp. white balsamic vinegar
2. Remove from heat; add lemon juice
2. Combine mango, pineapple, yogurt, 1/8 tsp. kosher salt
and caramel syrup. Stir gently. Place ice
and zest in a food processor; process 3/4 cup water, divided
cream into each of 4 bowls and top with
until smooth. Serve immediately 3 Tbsp. sugar
nectarine mixture. Sprinkle with granola.
(for soft-serve texture) or freeze in an 3 Tbsp. honey
SERVES 4 (serving size: 1/3 cup ice cream, 1/4 cup
airtight container for 11/2 hours for a
1. Combine cantaloupe, vinegar, nectarine mixture, and 1 tsp. granola) CALORIES
firmer texture. Garnish with lime slices, 230; FAT 5g (sat 3g, unsat 1g); PROTEIN 4g;
salt, and 1/2 cup water in a blender and
if desired. CARB 45g; FIBER 2g; SUGARS 37g (added
process until smooth. sugars 15); SODIUM 168mg; CALC 1% DV;
SERVES 4 (serving size: 3/4 cup) CALORIES 144; POTASSIUM 2% DV
FAT 1g (sat 0g, unsat 0g); PROTEIN 3g; CARB 2. Combine sugar, honey, and
remaining 1/4 cup water in a saucepan.
3% DV Cook over medium, stirring constantly,
until sugar is dissolved, 2 to 4 minutes.
Remove from heat, and cool 10 minutes.
Chocolate–Peanut
3. Stir together cantaloupe mixture and
Butter Sundaes
honey mixture in a medium bowl until
HANDS- ON 5 M IN . combined. Cover and chill 30 minutes.
TOTAL 5 M IN .
4. Pour mixture into freezer bowl of a
The balance between smooth and 1-quart electric ice-cream maker, and
crunchy, sweet and salty is just about proceed according to manufacturer’s
right in this 5-minute dessert. instructions. Transfer to a freezer-safe
container, and freeze until easily
2 Tbsp. creamy peanut butter
scooped, at least 4 hours.
2 Tbsp. lite chocolate syrup
2 Tbsp. finely chopped peanuts
1 Tbsp. 2% reduced-fat milk 23g; FIBER 1g; SUGARS 21g (added sugars 15g);
2 cups reduced-fat vanilla ice SODIUM 56mg; CALC 1% DV; POTASSIUM
cream 4% DV

Simply Sweet
Double-Chocolate Spicy Dark Chocolate

Cereal Treats and Tahini Bark
TOTAL 5 M IN . PLUS 8 M IN . FREEZING TOTAL 5 M IN . PLUS 1 H R. FREEZING
These decadent chocolate-on- With a gentle spiciness and a flavor

chocolate cookies boast full like toasted sun-dried tomatoes,
satisfaction and a dose of whole-grain Aleppo pepper is a coarsely ground
SPICY DARK
goodness. And they’re ready to eat in Middle Eastern spice that’s great for
CHOCOLATE
a fraction of the time needed to adding flavor and color without
AND TAHINI
prepare typical sweet treats. cranking up the heat too much. We
BARK
find the combination of Aleppo
2 cups miniature marshmallows pepper and dark chocolate irresistible.
2 Tbsp. unsalted butter
1 Tbsp. unsweetened cocoa 1 cup chopped dark chocolate
1/4 tsp. vanilla extract (about 6 oz.)
1/8 tsp. salt 1/4 cup peanut butter chips
Cooking spray 1 Tbsp. tahini
3 cups whole-grain cereal (such as 2 Tbsp. Aleppo pepper
Kashi Go Lean) 1/2 tsp. flaky sea salt
1/2 cup semisweet chocolate chips
1. Place chocolate in a small microwave-
1. Combine marshmallows, butter, safe bowl and microwave on medium
cocoa, vanilla, and salt in a large until melted, about 90 seconds, stirring
microwave-safe bowl. Microwave at every 30 seconds. Repeat process in a
high for 1 minute. Remove bowl from separate bowl with 1/4 cup peanut butter
microwave; stir with a large rubber chips and tahini.
spatula coated with cooking spray
2. Spread chocolate in an even layer on
until smooth. Stir in cereal. Stir in
a parchment paper–lined baking sheet.
chocolate chips.
Spoon peanut butter mixture over
2. Coat a 1/4-cup dry measuring cup with chocolate; swirl together with a knife.
cooking spray. Lightly pack measuring Sprinkle with Aleppo pepper and sea
cup with cereal mixture; drop onto a salt. Freeze until firm, about 1 hour.
parchment paper–lined baking sheet Break into pieces.
(you should have 15 cookies). Freeze 8 SERVES 10 (serving size: about 1/3 cup)
minutes or until firm. CALORIES 164; FAT 10g (sat 6g, unsat 4g);
SERVES 15 (serving size: 1 cookie) CALORIES 92; (added sugars 11g); SODIUM 173mg; CALC 1% DV;
FAT 4g (sat 2g, unsat 1g); PROTEIN 3g; CARB POTASSIUM 1% DV
1% DV
Tahini is a paste made
from toasted and ground
sesame seeds. It’s typically
used in hummus, but can
also add a wonderful nutty
flavor to sweets.
92
93
FROM THE
MEAL PLANNING
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Let us create a delicious, personalized meal plan for you based on your weight loss goals and
the food you like to eat. Visit cookinglightdiet.com/20off to get started today.
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COOKING20
Easy Greek Salmon Bowls 1. Sprinkle salmon with dill, oregano, Add 1⁄4 cup lemon dressing to
and 1⁄4 teaspoon salt. Heat 1 spinach mixture; toss to combine.
HANDS- ON 20 M I N .
TOTAL 20 M I N . tablespoon oil in a large nonstick
4. To serve, spoon 3⁄4 cup quinoa
skillet over medium-high. Add
4 (5-oz.) skin-on salmon fillets mixture into each of 4 bowls.
salmon, skin side up, to skillet; cook
1
∕2 tsp. dried dill Arrange 1⁄2 cup tomatoes, 1⁄2 cup
2 to 3 minutes per side for medium.
1
∕2 tsp. dried oregano cucumber, and 1⁄3 cup cooked
Set aside.
1 tsp. kosher salt, divided haricots verts in each bowl. Drizzle
5 Tbsp. canola oil, divided 2. Fill a large bowl with ice water. with remaining dressing, and
1 (8-oz.) pkg. haricots verts Cook haricots verts according to sprinkle with remaining 3⁄4 teaspoon
3 cups packed baby spinach leaves, package directions; place in ice salt. Top each bowl with 1 flaked
finely chopped water until completely cool, about 1 salmon fillet and 1 tablespoon
1 1∕2 cups cooked quinoa minute. Pat dry. feta cheese.
1
∕2 cup chopped fresh flat-leaf parsley
3. Toss together spinach, quinoa, SERVES 4 (serving size: 3⁄4 cup quinoa
1
∕4 cup fresh lemon juice mixture, 1 salmon fi llet, and 1 1⁄3 cups
1 tsp. honey and parsley in a bowl. Whisk vegetables); CALORIES 527; FAT 29g;
2 cups halved grape tomatoes together lemon juice, honey, and PROTEIN 39g; CARB 29g; FIBER 7g;
remaining 1⁄4 cup oil in a small bowl. SODIUM 683mg
2 cups chopped English cucumber
1
∕4 cup crumbled feta cheese
94
Recipe Index
COOKING LIGHT | 5-INGREDIENT 15-MINUTE RECIPES
APPETIZERS EGGS SALADS & SALAD DRESSINGS

25 BBQ Shrimp Toasts 11 Creamy Soft-Scrambled Eggs 31 Avocado Salad with Honey-Lime
22 Caramelized Onion and Goat 11 Diner-Style Scrambled Eggs Vinaigrette
Cheese Tartlets 12 Half-Moon Browned Omelet 35 Baby Zucchini Ribbon Salad
22 Cheddar-Apple Cracker Bites 12 Kale and Mushroom Frittata 35 Black-Eyed Pea Salad
21 Chocolate-Hazelnut Popcorn 12 Pristine Sunny-Side Up Eggs 28 Black Pepper–Parmesan
18 Curried Hummus 11 Quinoa Breakfast Bowl with Wedge Salad
18 Curried Yogurt Dip 6-Minute Egg 31 Caprese Tomato Salad
22 Double Serrano Watermelon 36 Chicken and Cucumber Salad
Bites FISH & SHELLFISH with Parsley Pesto
25 Green Pea Pesto Crostini with 31 Crunchy Cucumber, Feta, and
54 Fast Pan-Fried Salmon Almond Salad
Prosciutto 54 Grilled Mahi-Mahi with Lemon-
18 No-Frills Guacamole 28 Crunchy Romaine Salad with
Parsley Potatoes
21 Smoky Roasted Chickpeas 57 Seared Tuna with Shaved
Cilantro Ranch
21 Spicy Cilantro Naan Chips 28 Fig and Arugula Salad with
Vegetable Salad Walnuts and Goat Cheese
57 Shortcut Shrimp Paella 36 Lemon-Dill Salmon Salad
BEEF 54 Simply Steamed Salmon and 39 Lemon Vinaigrette
65 Grecian Steaks Corn with Dill Yogurt 39 Mustard-Chive Vinaigrette
65 Orange Beef and Broccoli 57 Tuna-Quinoa Toss 32 Shaved Spring Veggie Salad
66 Smashed Chili Cheeseburgers
39 Spicy Soy Vinaigrette
GRAINS 35 Tomato-Cucumber Salad with
BREADS 50 Black Bean-and-Avocado Quinoa Whipped Ricotta
15 Apple-Tahini Toast Bowls 32 Watermelon-Basil Salad
15 Apricot-Hazelnut Toast 50 Charred Corn-and-Tomato Farro
15 Blackberry-Brie Toast Bowls SMOOTHIES AND DRINKS
15 Prosciutto-Melon Toast 50 Lemony Chickpea-Arugula Barley 6 Berry Green Smoothie
Bowls 9 Caramel Iced Coffee
CONDIMENTS & SEASONINGS
6 Chocolate–Peanut Butter
61 Jamaican Rub PASTA Smoothie
61 Kansas City Dry Rub 46 Burst Tomato–Cheese Tortellini 9 Cold Brew Coffee with
61 Malaysian Curry Rub Pasta Honey-Coffee Ice Cubes
61 Moroccan Rub 42 Pasta Primavera 9 Dairy-Free Cinnamon Frappe
61 Southwestern Rub 45 Spaghetti with Zucchini and 6 Raspberry-Date Smoothie
White Beans 6 Rich Dark Chocolate Smoothie
DESSERTS 45 Thai Noodles with Tofu 9 White Chocolate Latte
89 Almond-Chocolate Nice Cream
84 Balsamic Strawberries over PIZZAS VEGETABLES
Angel Food Cake 42 Mini White Pizzas with 72 Asparagus with Lemon-Basil
91 Cantaloupe–White Balsamic Vegetables Yogurt Sauce
Sorbet 66 Sausage and Broccoli Rabe 46 Black Bean Enchiladas
87 Champagne Gelée with Flatbreads 79 Blistered Peppers and Tomatoes
Strawberries 42 Summer Veggie Pizza 46 Chili-Cheese Sweet Potato Fries
91 Chocolate–Peanut Butter 58 Zucchini-Ribbon Pizza with 80 Creamed Curried Spinach
Sundaes Chicken 76 Curried Peas with Mint and Lime
84 Cinnamon Crisps with 75 Early Summer Succotash
Blackberries and Yogurt PORK 80 Fried Green Tomatoes
87 Coffee-Drenched Ice Cream with 68 Grilled Peach Barbecue Pork 72 Green Cauliflower Rice
Bananas and Peanuts Chops 49 Grilled Veggie Sandwiches
92 Double-Chocolate Cereal Treats 68 Pistachio-Crusted Pork Cutlets 80 Herbed Roasted New Potatoes
84 Fresh Berries with Maple Cream 68 Pork Medallions with Red Wine– 76 Oven-Fried Smashed Okra
91 Last-Minute Tropical Sherbet Cherry Sauce 79 Salt and Pepper Tomatoes
89 Mango-Coconut Nice Cream 75 Sautéed Baby Zucchini with
89 Mint Chocolate Chip Nice Cream POULTRY Pecans and Mint
87 Raspberry-Chocolate Parfaits 79 Sautéed Zucchini and Bell
92 Spicy Dark Chocolate and Tahini 58 15-Minute Chicken Shawarma
Peppers
Bowls
Bark 72 Smoky Grilled Corn
89 Strawberry-Banana Nice Cream 63 Chicken and Vegetables with
76 Snap Peas with Breadcrumbs and
91 Warm Nectarine-Caramel Coconut Water
Pecorino
63 Chicken Breasts with Brown
Sundaes 49 Spinach, Hummus, and Bell
Butter–Garlic Tomato Sauce
Pepper Wraps
58 Curry-Roasted Chicken Thighs
72 Stir-Fried Broccolini
63 Kalamata-Balsamic Chicken with
49 Tropical Black Beans
Feta
Vegetarian

Healthy Eating Guidelines
COOKING LIGHT
At Cooking Light, our team of food editors, experienced cooks, and dietitians builds recipes with whole foods,
whole grains, and bigger portions of plants and seafood than meat. We emphasize oil-based fats more than
saturated, and we promote a balanced diet low in processed foods and added sugars. We also promote foods
that contain specific disease-fighting benefits: antioxidants, fermented foods, and anti-inflammatory foods.
We use ingredients that are high in saturated fats, sodium, and added sugars in small amounts as flavor-boosting
the U.S. POSTMASTER: Send all UAA to CFS. (See DMM 507.1.5.2.) NON-POSTAL AND MILITARY FACILITIES: Send address corrections to Cooking Light, P.O. Box 37508, Boone, IA 50037-0508.
November by Meredith Corp., 1716 Locust St., Des Moines, IA 50309-3023. Periodicals postage pending at Des Moines, IA, and at additional mailing offices. Subscription prices: $20 per year in
Cooking Light ® (ISSN 0886-4446) 5-Ingredient 15-Minute Recipes, June (Summer) 2020, Volume 33, No. 3. Cooking Light is published five times a year in January, March, June, September, and
solutions rather than making them the focal point or cutting them out entirely. We don’t cook with any products
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containing artificial sweeteners or trans fats (partially hydrogenated oils).
DAILY NUTRIENT RECOMMENDATIONS

Cooking Light recipes adhere to rigorous nutrition guidelines that govern calories, HOW MUCH
saturated fat, sodium, and added sugar based on various food categories such as main IS ONE
dishes, sides, and desserts. These standards enable you to easily incorporate our recipes SERVING?
into a diet that follows the most recent USDA Dietary Guidelines for Americans and Cooking Light
recommendations from the American Heart Association. ensures that
every serving is a
satisfying, realistic
SAMPLE RECIPE NUTRITIONAL INFO
portion that fulfills
its role as a
part of a balanced
plate. This includes
the following
in each category:
SEAFOOD
5 ounces cooked
BEEF AND PORK

3 ounces cooked
POULTRY
4½ ounces cooked
white meat or
DAILY AMOUNTS 3 ounces cooked
dark meat
CALORIE S FIBE R CALCIUM GRAINS

1,600 – 2,000 25 -30g 1,000mg About ½ cup
based on age, gender, Recommended
Daily Value (DV) FRUITS AND
and activity level VEGETABLES
SUGARS
Includes natural At least ½ cup
SATUR ATE D FAT sugars such as fruit POTAS S IUM
ALCOHOL
20g or less sugar and milk sugar
4,700mg 1.5 ounces liquor,
or less than 10% Recommended 5 ounces wine, or
of total calories ADDE D SUGARS Daily Value (DV) 12 ounces beer
38g or less
SODIUM or less than 10%
of total calories
2,300mg
or less
96 COOKING LIGHT

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INTRODUCING ...

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VOLUME 33, ISSUE 3

BREAKFAST TO We remain committed to the fight against hunger. Find out

4 RISE & SHINE

16 NIBBLE & NOSH

5-INGREDIENT 15-MINUTE RECIPES 1

EDITOR SPECIAL INTEREST MEDIA EDITORIAL MEREDITH NATIONAL MEDIA GROUP

DIRECTOR, BRAND MARKETING PRODUCT & TECHNOLOGY Justin Law

CHAIRMAN Stephen M. Lacy

Copyright © 2020 Meredith Corporation. All rights reserved.

5-INGREDIENT 15-MINUTE RECIPES 3

Berry Green Smoothie Raspberry-Date Rich Dark Chocolate

HANDS- ON 10 M IN . Cinnamon Frappe water in an 8-cup glass measuring cup.

Quinoa Breakfast Bowl Creamy Soft-Scrambled

5-INGREDIENT 15-MINUTE RECIPES 11

Pristine Sunny-Side Up Half-Moon Kale and

SERVES 1 (serving size: 1 omelet) CALORIES 269;

1 Tbsp. seedless blackberry jam

1 Tbsp. apricot preserves

sesame seeds and cinnamon.

No-Frills Guacamole Curried Hummus

Combine onion, lime juice, jalapeño,

1/2 cup plain 2% reduced-fat Greek

Smoky Roasted Chocolate-Hazelnut

5-INGREDIENT 15-MINUTE RECIPES 21

Cheddar-Apple Caramelized Onion and

2 (0.7-oz.) slices reduced-fat 1 (1.9-oz.) pkg. mini phyllo shells

BBQ Shrimp Toasts Green Pea Pesto

Crunchy Romaine Salad Black Pepper– Fig and Arugula

Crunchy Cucumber, Caprese Tomato Salad

Crunchy and crisp vegetables signify

Combine first 5 ingredients in a large

5-INGREDIENT 15-MINUTE RECIPES 31

Watermelon-Basil Salad Shaved Spring Veggie

2. Combine shaved vegetables and

3. Whisk together tahini, zest, garlic,

Baby Zucchini Tomato-Cucumber Black-Eyed Pea Salad

HANDS- ON 5 M IN . Whipped Ricotta TOTAL 5 M IN .

TOTAL 15 M IN . Unsalted canned black-eyed peas give

5-INGREDIENT 15-MINUTE RECIPES 35

Chicken and Lemon-Dill

SERVES 6 (serving size: 2/3 cup arugula and 1 cup

Spicy Soy Vinaigrette

6 Tbsp. fresh lemon juice

Summer Veggie Pizza Mini White Pizzas Pasta Primavera

paper towels before using

Thai Noodles with Tofu

8 oz. uncooked rice noodles

NOODLES CARB 55g; FIBER 8g; SODIUM 452mg; CALC

Burst Tomato–Cheese Black Bean Enchiladas Chili-Cheese

Grilled Veggie Spinach, Hummus, and

5-INGREDIENT 15-MINUTE RECIPES 49

BOWL Black Bean-and-

We love the creaminess of the egg

Grilled Mahi-Mahi Fast Pan-Fried Salmon Simply Steamed

To store extra feta

2. Heat remaining 2 tablespoons oil in a

5-INGREDIENT 15-MINUTE RECIPES 57

15-Minute Chicken Curry-Roasted Zucchini-Ribbon Pizza