Cooking Light - August 2015 USA

FIVE EASY WAYS TO EAT CLEAN TONIGHT
5
-INGREDIENT
RECIPES to the Rescue!
AUGUST 2015
Pork Tenderloin,
Peppers, and Polenta
Recipes p. 26
SPECIAL
REPORT
12 FISH
YOU SHOULD NO-COOK SAUCES
EAT NOW FOR THE GRILL
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V O L . 2 9/ N O . 7
Features
Five-Ingredient
Cooking
p. 116
Shrimp and
Broccolini
P. 108 with Chive-
Five secrets for simple
yet elegant dinners Butter Sauce
Fig Love
P. 118
Six ways with summer’s
most alluring fruit
No-Cook
Summer Sauces
P. 130
Lick-the-spoon
condiments for topping,
dipping, and drizzling
Eat More Fish.

P H O T O G R A P H Y: ( C L O C K W I S E F R O M T O P ) B R I A N W O O D C O C K , J E N N I F E R C A U S E Y ( 2 ) , A N D G R E G D U P R E E
The Right Fish.

Here’s How.
P. 134
A guide to
sustainable seafood
ON THE COVER
PHOTOGRAPHY
Jennifer Causey
FOOD STYLING
Marian Cooper Cairns
PROP STYLING
Paige Hicks
3 STAFF SUMMER NO-EFFORT CALLING
FAVES ON A PLATE
Juicy tomatoes
and herb-packed
ranch dressing: It’s
SAUCE
Cheesy, creamy,
spicy ... and what
is that secret
ALL CAULI
LOVERS
Our veggie-based
crust keeps these
TO COOK what you want to ingredient? You’ll produce-packed
RIGHT NOW eat right now. p. 12 never guess. p. 132 pizzas light. p. 92
AUGUST 2015 COOKING LIGHT 3

If I’m going away for
10 days, I cut back for
38 p.
Cabbage salad
BUBBLY
QUENCHERS
AND FROZEN
20 days beforehand.” CONFECTIONS
p.78 with salmon p.14
p. 54 p.63
A fun twist on Summer’s
an Italian classic bounty in a bowl
P H O T O G R A P H Y: ( C L O C K W I S E F R O M T O P R I G H T ) R O B B I E C A P O N E T T O , B R I A N W O O D C O C K , G R E G D U P R E E , J E N N I F E R C A U S E Y, A N D B R I A N W O O D C O C K
Let’s Get 54 | Kids in the Kitchen Healthy Kitchen
Chicken Parmesan
Cooking! sliders Habits Confidential
11 | Today’s Special 59 | Cook Once, Eat 3x 77 | Strategy 147 | Technique
Steak and grilled Wheat berries Staying on track Cooking whole fish
heirloom tomatoes while traveling
from Johanna Ware 63 | Freeze It 148 | Use It Up
82 | Beauty Challenge
14 | Most Wanted Summer minestrone
Cooling cucumber; Corn tortillas
Cool gear for hot days 65 | Sunday Strategist makeup removers
150 | Market Smarts
16 | Summer Savvy 5 more menu ideas 89 | Diet A primer on protein-
The ultimate sangria Menopause and and fiber-rich lentils
&
18 | Help Me, Kenji Nutrition weight gain
Quick pickles Made Easy 90 | Travel
67 | Nutrition IQ Brooklyn in 10,000
What is clean eating? steps and 2,000 calories
Dinner
Tonight 68 | By the Numbers
Cooking the rest...
21 | Dinner Tonight 5 steps to healthier,
Fast family recipes
happier eating Departments 6 | Editor’s Note
73 | Recipe Makeover 92 | Cooking Light Diet 8 | Letters
37 | Superfast Cheesy cauliflower
A better veggie burger 152 | Recipe Index
20-minute cooking pizza crust
48 | Everyday 96 | Garden
Vegetarian Late summer’s
Mile-high nachos heat-loving crops
4 new uses for
corn tortillas 53 | Slow Cooker 105 | Mad Delicious
p.148 “Baked” beans Slow-grilled short ribs
from scratch
154 | Wow!
Watermelon pizza
4 COOKING LIGHT AUGUST 2015

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FISH TALES
AS A KID I practically lived on the beach every
August. Low tide meant epic family soccer games
and towering sand castles, and I can still taste the
sandy peanut butter and jelly sandwiches and smell
the chili dogs wrapped in foil. Every evening as the
sun set over the dunes of Myrtle Beach, South
Carolina, the 17 of us—my immediate family plus
grandparents, aunts, uncles, and cousins on my A Photographer
mom’s side—formed a circle of beach chairs around shot this postcard of
my family in beach
a cooler for the adults’ cocktail hour ritual. mode, circa 1984.
What I remember most is the fishing. Every day
my grandfather and I would walk our rods a block minnows we used as bait disappeared. Other anglers
to the beach, bait our hooks, cast out past the sand- blamed the decline on the barges that pumped
bar, and wait for the primal thrill of a fish jerking on sand onto the beach, but whatever the cause, the
the end of the line. We caught schools of pompano experience taught me to value life from the sea.
and whiting. Spot and bluefish and the occasional Now the stakes are much higher, and we can’t
flounder, too. I relished my job of catching bait and guarantee the existence of popular eating fish like
scaling and filleting the keepers that my grand- wild bluefin tuna and cod. “We’ve told the oceans
mother would roast or put into a stew, and I kept a what we’re willing to eat rather than ask what they’re
P H O T O G R A P H Y: J E N N I F E R C A U S E Y A N D ( P O S T C A R D ) M I C H A E L S L E A R ; P R O P S T Y L I N G : C L A I R E S P O L L E N
chart taped on the refrigerator door to log our daily willing to provide,” Barton Seaver, the director of
catch. A good day on the beach meant two dozen Harvard’s Sustainable Seafood and Health Initiative,
fish. Then one summer about 20 years ago, the fish recently told Tim Cebula, our senior food editor.
simply stopped biting. Even the sand fleas and Barton and Tim, a native New Englander who
spent his childhood summers crabbing on Cape
Cod, tackled the complexities of the seafood
industry together to create our sustainable shopping
Hanging with and cooking guide (“Eat More Fish. The Right
my grandfather Fish. Here’s How.”). It starts on page 134. I hope
pop, the King
mackerel who it inspires and empowers you to try new fish—
taught me for your own health and for the health of the oceans.
how to fish. This month my wife, Ellen, and I will take our
little girls to the beach. I’ll throw a few casts into
the Gulf of Mexico and, who knows, maybe catch
a gorgeous mackerel to
grill for dinner. That’s how
I’ll teach my own kids
to connect the dots
between what we pull
HUNTER LEWIS
from the water and what hunter@cookinglight.com
is on their plates. @NotesFromACook

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@cookinglight
A WEIGHTY ISSUE FARMERS’ MARKET FLOP
LETTERS “The Right Way to Talk to Your
Kids About Weight” (June,
I was disappointed that THE
District of Columbia was left out
“My relationship with
food has completely
p. 99) was wonderful. Growing of your recent 50 States, 50 changed for the better. I
up in the 1970s, my mom took Markets Web feature. We may feel better, look better,
and am a happier
me to my first diet support not technically be a state, but we
person. I’ve lost 14
group at the age of 10. I have are the capital of the United
pounds.* I’ve gone
struggled for decades to have a States. We have an estimated down a belt notch. I’m
normal relationship with food. population of over 650,000, wearing dresses again.
Now, at 51, I have it. I have never larger than some states. We also I’m exercising with
discussed weight with my have many farmers’ markets renewed energy. I
daughters, and it has been the that are worth visiting—Dupont never thought I could
smartest thing I have ever done. Circle, the USDA and Penn lose weight, but I did
DARLA CALVET, PHD Quarter markets, and many it. You can love food
SAN DIEGO, CA
others. Please do not leave DC and lose weight.
out in future articles.
DINNER DATE SUCCESS Who knew?”
JEAN E. RIEDLINGER
I made chef Marco Canora’s WASHINGTON, DC
—Katie Anderson,
Quinoa Panzanella with Wild a guest blogger,
Correction reporting on her Cooking
Salmon (June, p. 9) for our Light Diet journey.
special stay-at-home date night. The amount of stock listed for
Read more at
It was so easy and delicious— Cashew and Green Onion cookinglight.com/katie.
perfect for an end-of-week meal. Bulgur, a side dish for Thai Basil
SUMMER SMASH BECKY DIAMOND

YARDLEY, PA
Chicken Stir-Fry (June, p. 22),
should be 1 1⁄3 cups, not 1⁄3 cup. *Members following The Cooking
Light Diet lose more than half a
I just finished the pound per week, on average.
June 2015 issue

and realized that I SCAN IT, COOK IT!
dog-eared almost
Save Cooking Light
every page! I really recipes with your phone.
enjoyed this issue, and Use the app
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Superfast,
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symbol.
inspiring issue! 3 The app will open the recipe page

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PAGE 8
A smart, delicious riff on

ranch dresses this dish.
Recipe p. 12
R

ipe heirloom tomatoes
in the heart of the
season make Johanna an alluring touch of smoke to the mix.
Ware swoon. “There What makes this simple grilled dish
couldn’t be anything I truly brilliant, though, is a ranch-style
love more,” says the chef of Small- dressing Ware makes from tofu.
T O D AY ’ S S P E C I A L wares, in Portland, Oregon. “They’re “I’m from the Midwest, and I have a
sweet and juicy, and I almost cry real love for ranch dressing. Growing
when their season is over.” up, it was always a guilty pleasure of
Grilled Steak It doesn’t take much to make the mine.” Pureeing the tofu with fresh
and Tomato most out of garden-fresh tomatoes:
A little salt and fresh ground pepper
chives, lemon juice, and garlic makes a
protein-packed ranch stand-in that
with Creamy and a drizzle of olive oil is one of the
simplest routes to tomato nirvana.
works wonderfully as a dip on its own.
Here it makes a delectably tangy sauce
Tofu Ranch Serving up slices warmed on the
grill, as Ware does here, intensifies
for grilled beef and tomatoes. Try
Ware’s original version at Smallwares
BY TIM C E B U L A
their sweetness and acidity and adds in Portland this month.
A U G U S T 2 0 1 5 C O O K I N G L I G H T 11
SO GOOD
Sprinkle 4 ripe peach
let’s get cooking!
PRO TIP
No need for special
halves with 1 1⁄2 tablespoons brushes. Scrub grill grates
brown sugar, and grill clean using a tight ball of
2 minutes on each side. foil held with tongs.
1⁄
GRILLED STEAK AND 4 teaspoon pepper, and
TOMATOES WITH TOFU garlic in a blender; blend LOCAL FIND
P H O T O G R A P H Y: ( T O P L E F T A N D R I G H T ) J E N N I F E R C A U S E Y A N D ( B O T T O M 2 ) C O U R T E S Y O F S T . R O C H / R U S H J A G O E ; F O O D S T Y L I N G : ( T O P L E F T A N D R I G H T ) R A C H E L J O H N S O N ; P R O P S T Y L I N G : L I N D S E Y L O W E R
RANCH DRESSING until smooth. With blender
Hands-on: 29 min.
Total: 29 min.
running, drizzle in 11⁄2
tablespoons oil. Food Hall Nation
There’s no need to pull
3. Sprinkle steaks with As culinary commerce booms, food halls
out the food processor 1⁄ 1
to make the small
4 teaspoon salt and 4⁄ are popping up like gourmet mushrooms
teaspoon pepper. Place from coast to coast. More selectively
amount of breadcrumbs
steaks on grill rack coated
for this recipe. Just tear bread by
with cooking spray; grill
curated than open-air farmers’ markets,
hand into very small pieces; the these indoor marketplaces house everything
rustic texture is perfect. 4 minutes on each side or
until desired degree of from local butchers to casual eateries.
4 ounces firm tofu, doneness. Coat tomato Unlike the Italy-centric Eataly archetype,
drained
2 tablespoons chopped
slices with cooking spray. most new halls aren’t bound by a theme.
Place tomato slices on grill; Melrose Market in Seattle and St. Roch
fresh chives, divided
grill 2 minutes on each side.
1 1⁄2 tablespoons water
Combine remaining 14⁄
Market in New Orleans offer a diverse array
2 teaspoons fresh
teaspoon salt, remaining 14⁄ of vendors—young-gun chefs as well as
lemon juice
3⁄ teaspoon pepper, remaining established faces in the food community.
4 teaspoon kosher salt,
divided 3 tablespoons oil, vinegar, St. Roch co-owner Will Donaldson says
3⁄
4 teaspoon freshly ground
soy sauce, and sugar in a his market is “about 13 individuals, all with
black pepper, divided medium bowl, stirring well something to say.” The hall allows them a
with a whisk. Add tomato
1 garlic clove
and shallot to bowl; toss
space to say it while establishing a more
4 1⁄2 tablespoons olive oil, intimate bond with customers. Thus, the
divided gently to coat.
4 (4-ounce) beef 4. Heat a small skillet over primary focus of these markets is on sharing
tenderloin steaks medium heat. Add bread- flavors and moments. “It is a place for
Cooking spray crumbs to pan; cook 3 people to come in and spend hours as they
3 large heirloom tomatoes, minutes or until golden and meet friends, push tables together, and
cored and cut crosswise toasted, stirring occasion-
into 1-inch-thick slices ally. Drizzle chile oil over
engage in sampling food,”
1 tablespoon sherry crumbs; toss to coat. Donaldson says. “This is
vinegar or white 5. Spread 2 tablespoons a shared experience.”
wine vinegar tofu puree in a circle on —DARCY LENZ
1 tablespoon lower- each of 4 plates. Divide
sodium soy sauce tomato slices among plates. St. Roch Market offers fresh
1⁄
2 teaspoon sugar regional produce along with
Cut steaks across the grain locally prepared products.
1 medium shallot, into thin slices; arrange
thinly sliced slices on top of tomatoes.
1⁄
4 cup fresh whole- Sprinkle each serving with
wheat breadcrumbs
1 tablespoon toasted
1 teaspoon chile oil breadcrumb mixture and
3⁄
1. Preheat grill to medium- 4 teaspoon chives.
high heat. SERVES 4

CALORIES 356; FAT 24g (sat 4.7g, mono
2. Combine tofu, 1 table-
13.7g, poly 2.7g); PROTEIN 26g; CARB
spoon chives, 11⁄2 tablespoons 10g; FIBER 2g; CHOL 59mg; IRON 2mg;
water, juice, 14⁄ teaspoon salt, SODIUM 561mg; CALC 93mg
12 C O O K I N G L I G H T A U G U S T 2 0 1 5
eserved.
© ConAgra Foods, Inc. All Rights Re
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S U M M E R S AV V Y
SUMMER MELON
P H O T O G R A P H Y: R O B B I E C A P O N E T T O ; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : C L A I R E S P O L L E N . P H O T O G R A P H Y: ( T O P L E F T A N D R I G H T ) J E N N I F E R C A U S E Y A N D J A C K A N D E R S O N / G E T T Y
The Ultimate Summer Sangria ROSÉ SANGRIA
Hands-on: 10 min.
BY K AT I E BA R RE IR A Total: 8 hr. 10 min.
For a playful presentation,
H

ow do you make sangria, a quintessential summertime cooler, even more use a melon baller to scoop
summery? Start by switching out red wine for the season’s pink darling, rosé. the fruit into bobbing orbs.
As for fruit, nothing says summer refreshment like dripping-ripe melons.
1 (750-milliliter)
Add cooling mint, and top with a splash of flowery liqueur. Whether you’re poolside, bottle dry rosé
picnicking, or porch-rocking, this sangria is pitcher-perfect. 1⁄
2 cup elderflower
liqueur (such as
St. Germain)
Rosé is all about Build an additional layer 2 mint sprigs, divided
refreshment—light and of depth with a flavored 1 1⁄2 cups (1-inch) cubed
bright, it’s a great match liqueur (like St. Germain) cantaloupe, divided
for summer fruit. or spirit (like brandy) that
Preferable to reds for 1 1⁄2 cups (1-inch) cubed
complements the flavor
summer sangria, rosé honeydew melon,
profile of your drink.
delivers grape flavor divided
without heavy tannins. 1 1⁄4 cups (1-inch) cubed
baby seedless
Fresh seasonal herbs like watermelon,
mint, basil, and lavender divided
Skip the ice cubes. add a touch of savory to the
Freeze some of fruity brew. For the prettiest 1 1⁄2 cups chilled
the fruit, and stir in presentation, swap out the club soda
before serving to herbs used to infuse your
1. Combine rosé,
keep your pitcher sangria (they wilt and discolor
of sangria chilled as they sit) for fresh ones. liqueur, 1 mint sprig,
without diluting and 1 cup each melon
the flavor. in a pitcher. Cover;
chill at least 8 hours.
2. Place remaining
melon in a single layer
Chilled club soda adds in a small baking dish;
refreshing effervescence cover and freeze.
and stretches your sangria
3. Remove mint
without adding calories. Stir
it in right before serving so sprig from pitcher,
the fizz doesn’t fizzle out. and discard. Stir
remaining mint sprig,
frozen melon, and
club soda into sangria
Adding flavors just before serving.
to a pricey bottle
SERVES 10 (serving size: 1 cup)
of rosé masks the
CALORIES 126; FAT 0.2g (sat
nuances you’re paying
0g, mono 0g, poly 0.1g); PROTEIN
for. With sangria, look
1g; CARB 13g; FIBER 1g; CHOL
for one in the $6 to $15
0mg; IRON 0mg; SODIUM 17mg;
range from Spain
CALC 8mg
or France.
16 C O O K I N G L I G H T A U G U S T 2 0 1 5 S C A N P H O T O S , S AV E R E C I P E S . S E E P A G E 8 .
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USE IT UP
Use leftover pickle juice in
GRADE A
Skip basic nonstick spray
Bloody Marys or marinades, for La Tourangelle’s spray
or toss in fresh sliced cukes oils, including pistachio
for gently brined pickles. and walnut. $7 to $10
The key to a successful

quick pickle lies in the ratio
of four main ingredients:
water, acid, sugar, and salt.
I usually lean on these three
basic ratios.
For supersharp, tangy
pickles: 1 cup vinegar and
P H O T O G R A P H Y: J E N N I F E R C A U S E Y A N D ( B L O O DY M A R Y ) B R I A N W O O D C O C K ; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : L I N D S E Y L O W E R . P O R T R A I T : R A N DY H A R R I S
about 11⁄2 tablespoons salt.
Heat this mixture with 1 bay
leaf, 1 dozen pearl onions,
1 tablespoon each of whole
HELP ME, KENJI
black peppercorns and mus-
tard seeds; pour it over tiny
Q: Can I cucumbers, and you have
French cornichons. Add
make tasty whole garlic cloves, crushed
pickles in less red pepper, and dill seed for
dilly beans or carrots.
than a week? For sweet pickles: 1 cup
A: Quick pickles each vinegar, water, and
sugar, plus 2 tablespoons
sandwiches or at a cookout.
Keep your quick pickles
are delicious. And kosher salt. Heat and pour refrigerated in airtight
easy: Combine vinegar, salt, over thinly sliced red onion containers, and eat them
sugar, water, and aromatics; and sliced jalapeño for a within a couple of weeks.
boil and pour over veggies, perfect taco garnish. Somehow I don’t think
covering them with a clean For all-purpose pickles: that’ll be a problem.
kitchen towel to keep them Equal parts water and vine- Beyond basic brine: Tailor quick
submerged. Chill for a few gar, with salt to taste (about Kenji Lopez-Alt is the chief pickles to your taste with herbs,
creative officer of Serious Eats spices, and fresh aromatics.
hours (overnight is even 1 tablespoon per cup works (seriouseats.com), where he
better), and presto—you’re well), will give you bright, writes The Food Lab, unraveling
a bona fide pickler. crunchy pickles to serve with the science of home cooking.
GLOBAL INGREDIENT
Yuzu Kosho
This spicy Japanese condiment, a fermented blend of
rind from yuzus (East Asian citrus fruits resembling mandarin
oranges), chiles, and salt, traditionally accompanies soups,
noodle dishes, and sushi. Its potent hit of acidic, slightly piney
heat is distinct but versatile, matching well with meat, fish,
and veggie dishes. Try mixing 14⁄ teaspoon into stir-fry
Yakami Orchard is
our brand of choice.
sauces, marinades, dressings, or even mayonnaise. Find it at
$14, amazon.com Asian markets or online at amazon.com. —DARCY LENZ
Learn more about wholesome snacking at Sargento.com/snacks
REAL CHEESE PEOPLE

TM
KNOW WHEN IT COMES TO

PROTEIN,
CHEESE RULES.
It keeps you fueled. It keeps you

satisfied. Because Sargento® String
Cheese is a natural source of WE’RE
protein. With 8 grams per serving,
it beats out almonds, eggs and REAL CHEESE
peanut butter — every time.
PEOPLE TM
See Nutrition Information for Fat and Saturated Fat Content

© 2015 Sargento Foods Inc.
SO SIMPLE
YOU COULD MAKE IT AT HOME
Just the stuff that matters™.

only three ingredients: cherries, almonds and dates.
©Larabar
from the Cooking Light Kitchen FAST
FAMILY
RECIPES
20 PAGES OF
FAST MEALS
Super fast
P. 37
Everyday
Vegetarian
P. 48
Slow
Cooker
P. 53
Kids
in the
Kitchen
P. 54
Cook
Once,
Eat 3x
P. 59
Freez e It
P. 63
AND MORE!
Spiced Grilled SCAN PHOTOS
Chicken Thighs with & SAVE RECIPES
Chile-Herb Sauce WITH YOUR PHONE!
SEE PAGE 8
Recipe p. 28
DINNER
TONIGHT SS
ATLDEAY
MEO
M N ||||||
||
|||
35
||||
||||||
||||
||
|||
||||||
MINUTES
GAME PLAN
WHILE GRILL
PREHEATS
Assemble peppers.
WHILE
MAKE AHEAD
Stuff the peppers,
PEPPERS GRILL secure with skewers, and
Prepare
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : C L A I R E S P O L L E N
refrigerate in an airtight
jicama slaw. container a couple of
days before grilling.
grilled bean 3.5 ounces shredded cheddar

cheese (about 3⁄4 cup)
skewer. Brush peppers
evenly with oil. Place
3 tablespoons canola
mayonnaise
and cheese 1 (15-ounce) can peppers on grill rack; grill 1 tablespoon fresh
stuffed unsalted pinto beans,
rinsed and drained
12 minutes or until lightly
charred, turning once after
lemon juice
1 teaspoon hot pepper
poblanos 8 medium poblano
peppers or Anaheim
6 minutes. Place stuffed sauce (such as Tabasco)
3 cups julienne-cut peeled
The cheesy filling becomes extra chiles (about 2 pounds) peppers on a platter; remove
jicama (about 1 medium)
gooey and melty as the peppers skewers. Serve stuffed
1 tablespoon canola oil 1 cup matchstick-cut
grill. Unlike with a lot of stuffed peppers with lime wedges.
4 lime wedges carrot
peppers, you don’t need to roast SERVES 4 (serving size: 2 stuffed peppers)
these before stuffing. Poblanos 1. Preheat grill to high heat.
1 cup chopped
CALORIES 265; FAT 12.3g (sat 5.5g, mono
fresh cilantro
are fairly mild, especially with the 2. Combine first 6 4.6g, poly 1.4g); PROTEIN 12g; CARB
seeds removed. For even less heat, ingredients in a medium 29g; FIBER 6g; CHOL 26mg; IRON 1mg; 1. Combine mayonnaise,
SODIUM 420mg; CALC 218mg juice, and hot pepper sauce
use Anaheim chiles. bowl. Remove tops from
1 cup fresh or frozen poblanos; reserve tops. in a bowl. Add remaining
SERVE WITH
corn kernels Scoop out seeds; discard. ingredients; toss to coat.
SPICY JICAMA SLAW
2⁄
3 cup chopped celery Place about 1 ⁄2 cup bean A dash of hot sauce kicks up this SERVES 4 (serving size: about 1 cup)
1⁄ CALORIES 78; FAT 3g (sat 0g, mono 1.8g,
2 teaspoon kosher salt mixture in each pepper. creamy, crunchy slaw. Use the poly 1.1g); PROTEIN 1g; CARB 12g;
1⁄
4 teaspoon freshly Replace pepper tops; julienne blade of a mandoline to FIBER 6g; CHOL 0mg; IRON 1mg;
ground black pepper secure each with a 4-inch quickly cut the jicama. SODIUM 245mg; CALC 22mg
DINNER
TONIGHT 2
FOR
JUSUTESDAY 4 (8-inch) round
rice paper sheets
done. Drain and rinse with cabbage, mint, peanuts,
T |||||| 1⁄
2 cup very thinly sliced napa
cold water. Drain.
2. Add warm water to a
chile, and noodles.
3. Combine green onions
||
(Chinese) cabbage
|||
large shallow dish to a depth and remaining ingredients
35
||||
||||||
||||
||
|||
||||||
16 fresh mint leaves
4 teaspoons chopped
unsalted, dry-roasted
of 1 inch. Place 1 rice paper
sheet in dish; let stand 30
seconds or until soft. Place a
in a small bowl, stirring with
a whisk until sugar dissolves.
Serve with summer rolls.
MINUTES peanuts dry kitchen towel on a work SERVES 2 (serving size: 2 rolls
1 small serrano chile, surface. Place rice paper and 2 tablespoons dipping sauce)
seeded and thinly sliced CALORIES 383; FAT 11.4g (sat 1.5g, mono
sheet on towel. Place 3
2 tablespoons chopped 4.3g, poly 4g); PROTEIN 20g; CARB 50g;
shrimp on bottom third of FIBER 2g; CHOL 143mg; IRON 2mg;
green onions
sheet, leaving a 2-inch SODIUM 485mg; CALC 102mg
shrimp 1 tablespoon mirin
(sweet rice wine)
border. Top with 2 table-
SERVE WITH
summer 1 tablespoon fresh
spoons cabbage, 4 mint
leaves, 1 teaspoon peanuts,
MANGO AND TOMATO
SALAD CUPS
rolls lime juice
1 tablespoon dark
one-fourth of the chile, and
1 1⁄2 cups cubed peeled
with sesame-soy sesame oil
1⁄
4 cup cooked rice noodles.
ripe mango
dipping sauce 2 1⁄2 teaspoons lower-sodium
Fold bottom of sheet over 1⁄
2 cup grape tomatoes,
The popular appetizer becomes soy sauce filling. Fold sides of sheet quartered
a substantial summer entrée 1 teaspoon sugar over filling; roll up, jelly-roll 2 teaspoons canola oil
for two. Speed up prep time by 1⁄ fashion, starting with filled 1 teaspoon fresh
4 teaspoon fish sauce
having all the ingredients ready side. Gently press seam to lime juice
in small bowls before assembling. 1. Bring a medium saucepan seal. Place roll, seam side 1⁄
4 teaspoon kosher salt
2 ounces uncooked filled with water to a boil. down, on a serving platter 1⁄
4 teaspoon crushed
rice vermicelli noodles Add rice noodles and (cover to keep from drying). red pepper
12 medium shrimp, peeled shrimp; cook 2 minutes or Repeat procedure with 1 small shallot, thinly sliced
and deveined (8 ounces) until shrimp and noodles are remaining wrappers, shrimp, 2 large green leaf
lettuce leaves
FLAVOR HIT
Mirin has a sweet,
1. Place first 7 ingredients
in a medium bowl; toss to
combine. Divide mango
slightly acidic flavor mixture evenly between
that rounds out the lettuce leaves.
dipping sauce. Dry
SERVES 2 (serving size: about 1 cup)
sherry will also work.
3.1g, poly 1.4g); PROTEIN 2g; CARB 23g;
FIBER 3g; CHOL 0mg; IRON 0mg;
SODIUM 246mg; CALC 28mg
GAME PLAN
WHILE WATER
FOR NOODLES
AND SHRIMP
COMES TO A BOIL
Slice cabbage.
WHILE NOODLES
AND SHRIMP COOK
Prepare dipping sauce.
IFYOURFAVORITEEXPRESSIONIS
“WINNER﹐WINNER﹐TURKEYDINNER!”
YO U ’ R E P R O B A B LY A T U R K E TA R I A N
Enjoy Butterball® turkey burgers, bacon and smoked sausage, as well as our
other delicious every day products. Visit Butterball.com for great recipes and savings.
©2015 Butterball, LLC. BUTTERBALL and the Turketarian Badge Logo are trademarks of Butterball, LLC.
GET THE BUTTERBALL COOKBOOK PLUS APP FREE—FIND OPTIONS FOR RECIPES FROM EVERY DAY DINNERS TO
FREE
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AFTER-SCHOOL SNACKS AND SPECIAL HOLIDAY MEALS! AVAILABLE ON THE APP STORE AND GOOGLE PLAY. SM
Apple and the Apple logo are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of Apple Inc.
Google Play is a trademark of Google Inc.
DINNER
TONIGHT
NESDAY the
WED
Cookcover !
||||||
||
|||
30 | | | | ||
||||
||
||
||||||
MINUTES
pan-
roasted
pork
tenderloin
and peppers
This dish comes together in just
GIMME 5
For more delicious
one pan, making for quick cleanup and impressive
five-ingredient
and tons of flavor as the elements
recipes, turn to our
build on each other. Each compo- feature on page 108.
nent contains just 5 ingredients
or fewer (oil, salt, and black pep-
per are freebies). Anchovies add medium-high heat. Add 1 Add 1 tablespoon oil to 1. Bring milk, chicken
depth to the peppers, but you can
tablespoon oil to pan; swirl pan; swirl to coat. Add 1 stock, salt, and pepper to
omit them if you like.
to coat. Sprinkle pork with teaspoon thyme, garlic, a simmer in a medium
Pork: 1⁄
2 teaspoon black pepper anchovies, and bell peppers saucepan over medium-high
1 tablespoon canola oil and 3⁄8 teaspoon salt. Add to pan; cook 11 ⁄2 minutes, heat. Gradually add
1 (1-pound) pork tenderloin, pork to pan; cook 4 minutes. stirring frequently. Place polenta, stirring constantly
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : M A R I A N C O O P E R C A I R N S ; P R O P S T Y L I N G : PA I G E H I C K S
trimmed Turn pork over; cook 1 pan in oven; bake at 425° with a whisk. Reduce heat,
5⁄
8 teaspoon freshly ground minute. Cover pan with foil; for 5 minutes. and simmer 10 minutes
black pepper, divided bake at 425° for 5 minutes. 5. Arrange pork and bell or until liquid is absorbed,
1⁄
2 teaspoon kosher salt, Remove and discard foil. pepper mixture on a platter; stirring occasionally.
divided Bake pork an additional 5 sprinkle with remaining SERVES 4 (serving size: about 1 cup)
1⁄
2 cup unsalted chicken minutes or until a thermom- 1 teaspoon thyme and CALORIES 154; FAT 3.3g (sat 1.9g, mono
stock (such as Swanson) eter registers 145°. Place parsley. Drizzle with sauce. 0.9g, poly 0.1g); PROTEIN 9g; CARB
1⁄
2 teaspoon cornstarch 21g; FIBER 1g; CHOL 12mg; IRON 1mg;
pork on a cutting board; SERVES 4 (serving size: about 3 ounces SODIUM 257mg; CALC 194mg
1⁄
2 teaspoon cider vinegar let stand 10 minutes. Cut pork, 1⁄2 cup bell pepper mixture, and
1 1⁄2 tablespoons sauce)
Peppers: across the grain into slices. CALORIES 222; FAT 10.1g (sat 1.4g, mono
1 tablespoon canola oil 3. Return pan to medium- 5.5g, poly 2.5g); PROTEIN 26g; CARB
high heat. Combine 5g; FIBER 1g; CHOL 77mg; IRON 2mg;
2 teaspoons chopped
fresh thyme, divided remaining 1 ⁄8 teaspoon
black pepper, remaining
4 garlic cloves, crushed
4 anchovy fillets,
drained and finely minced
1⁄
8 teaspoon salt, stock,
cornstarch, and vinegar in a

SERVE WITH
CREAMY POLENTA GAME PLAN
2 1⁄2 cups 2% reduced-fat
3 small multicolored small bowl, stirring with milk
WHILE OVEN
bell peppers, cut into a whisk. Add stock mixture 2 cups unsalted chicken PREHEATS
1 1⁄2-inch strips to pan; bring to a boil. Cook stock (such as Swanson) Sear pork.
2 tablespoons fresh 2 minutes or until sauce is 1⁄
flat-leaf parsley leaves WHILE PEPPER
slightly thickened. Remove 1⁄
4 teaspoon freshly MIXTURE BAKES
1. Preheat oven to 425°. sauce from pan; keep warm. ground black pepper Cook polenta.
2. To prepare pork, heat a 4. To prepare peppers, return 1⁄
2 cup stone-ground
large ovenproof skillet over pan to medium-high heat. polenta
Naturally Beautiful Results
Sheer bliss.
Moisture with a feather-light touch.
®
Introducing New AVEENO Sheer Hydration. The exclusive
®
ACTIVE NATURALS Oat formula goes on feather-light. Absorbs in
seconds. Keeps skin soft and healthy-looking. Sometimes, less is more.
aveeno.com
© Johnson & Johnson Consumer Companies, Inc. 2015
DINNER
TONIGHT
URSDAY
TH
2 teaspoons smoked 2. Preheat grill to medium. SERVE WITH
paprika 3. Coat grill rack with GRILLED SWEET POTATO
|||||| 1 1⁄2 teaspoons sugar, divided cooking spray. Remove AND BELL PEPPER TOSS
||
1 teaspoon ground cumin chicken from marinade; Cut the red bell peppers from top
|||
40 ||||
||||||
3⁄
divided
discard marinade. Sprinkle
chicken with 14⁄ teaspoon
to bottom into four panels;
then simply discard the core.
|||
||
The wide pepper pieces will
||
|||| |||
|||||| 3⁄
4 teaspoon freshly ground salt and 14⁄ teaspoon pepper.
black pepper, divided take on more char and be easier
MINUTES Add chicken to grill rack;
to maneuver on the grill.
8 bone-in chicken thighs, grill 8 minutes on each side
skinned (about 2 pounds) or until done. 1 tablespoon olive oil
1⁄
spiced Cooking spray
2 cups fresh flat-leaf
4. Place remaining 2 table-
spoons oil, remaining 1 1⁄
2
2
teaspoon ground cumin
teaspoon paprika
grilled parsley leaves tablespoon juice, remaining 1⁄
chicken 2 tablespoons half-and-half
1 tablespoon minced
1 teaspoon garlic, remaining
1⁄
2 teaspoon sugar, remaining
1⁄
8 teaspoon freshly
ground black pepper
thighs seeded jalapeño pepper 1⁄
4 teaspoon salt, remaining
1⁄
1⁄
1 4 pounds sweet potatoes,
peeled and cut into
with creamy 1. Combine 1 tablespoon 4 teaspoon pepper, parsley,
1⁄
2-inch-thick slices
chile-herb sauce olive oil, 1 tablespoon lime half-and-half, and jalapeño
juice, 2 teaspoons minced in the bowl of a mini food 2 red bell peppers,
We love the contrast of the seeded and quartered
bright, herbaceous sauce with garlic, smoked paprika, processor; process until
finely chopped. Serve sauce 1 teaspoon fresh
the smoky grilled chicken thighs. 1 teaspoon sugar, cumin, lime juice
1⁄
4 teaspoon salt, and with chicken thighs.
3 tablespoons olive oil,
divided
1⁄
4 teaspoon pepper in a SERVES 4 (serving size: 2 chicken thighs
1. Preheat grill to medium.
large zip-top plastic bag. and about 2 tablespoons sauce) 2. Combine oil, cumin,
2 tablespoons fresh CALORIES 377; FAT 18.5g (sat 4g, mono
lime juice, divided Add chicken to bag; seal paprika, salt, black pepper,
8.9g, poly 3g); PROTEIN 45g; CARB 6g;
1 tablespoon minced bag. Let stand 15 minutes, FIBER 2g; CHOL 218mg; IRON 4mg;
and potatoes in a medium
garlic, divided turning occasionally. SODIUM 584mg; CALC 84mg bowl; toss to coat. Add
potatoes and bell pepper to
grill; grill 5 minutes on
USE IT UP
Spoon any remaining
each side or until potatoes
are tender. Remove veg-
etables from grill; coarsely
sauce over grilled chop. Combine vegetables
steak or roasted
and juice in a medium bowl;
potatoes, or stir into
plain Greek yogurt. toss to coat.
SERVES 4 (serving size: about 3⁄4 cup)
33g; FIBER 6g; CHOL 0mg; IRON 1mg;
GAME PLAN
WHILE CHICKEN
MARINATES
Prepare sauce.
WHILE CHICKEN
GRILLS
Prepare sweet potato
mixture.
Made with real fruit juice.
Makes a 3% juice drink after mixed in water. ©2015 The Coca-Cola Company.
DINNER
TONIGHT
FAM ILY
Y
FRIDA ||||||
||
|||
40 ||||
||||||
|||
||
||
||||
||||||
|||
MINUTES
GAME PLAN
WHILE OVEN
PREHEATS
Prepare batter.
WHILE BATTER
NO TEARS
Let the batter rest a bit so
RESTS the air bubbles dissipate
Prepare skewers and the mixture thickens.
and dipping sauce. This will help keep crepes
from tearing in the pan.
smoked 2.75 ounces Swiss cheese,

shredded (about 2⁄3 cup)
with 1⁄2 ounce turkey, about
4 teaspoons cheese, and
1⁄
4 cup plain 2% reduced-fat
Greek yogurt
turkey and 4 teaspoons Dijon mustard 1⁄
2 teaspoon Dijon mustard. 3 tablespoons canola
swiss crepes 1. Preheat oven to 300°.
Fold crepe over filling;
fold in half again to form 2
mayonnaise
tablespoons chopped
Separate the turkey into eight 2. Combine milk, 2 tea- fresh dill
a triangle. Gently remove
piles on a plate, and top evenly spoons oil, butter, and eggs 1 tablespoon lemon juice
with cheese so you can quickly top crepe from pan, and place
in a blender; blend until 1⁄
on a baking sheet; keep 4 teaspoon black pepper
each crepe as it cooks in the pan. smooth. Weigh or lightly 1⁄
Black Forest turkey has a subtle warm in oven. Repeat 8 teaspoon kosher salt
spoon flour into a dry
smoked flavor. You can also use procedure with remaining 24 multicolored cherry
measuring cup; level with a
oven-roasted turkey. oil, batter, turkey, cheese, tomatoes
knife. Add flour, baking
and Dijon mustard to yield 24 (1-inch) slices
1⁄
2 cup 1% low-fat milk powder, sugar, and salt to
8 filled crepes. English cucumber
4 teaspoons canola oil, blender; blend until smooth.
SERVES 4 (serving size: 2 filled crepes) 1. Combine the first 6
divided Place batter in a bowl;
CALORIES 255; FAT 15.2g (sat 6g, mono
2 teaspoons unsalted cover with plastic wrap. 5.9g, poly 2.2g); PROTEIN 17g; CARB
ingredients in a bowl.
butter, melted and cooled Refrigerate 10 minutes. 12g; FIBER 1g; CHOL 130mg; IRON 1mg; Thread 2 tomatoes and 2
2 large eggs 3. Heat an 8-inch nonstick SODIUM 540mg; CALC 261mg cucumber pieces alternately
1.5 ounces whole-wheat flour skillet or crepe pan over onto each of 12 (4-inch)
(about 1⁄3 cup) SERVE WITH
medium heat. Brush 14⁄ skewers. Serve with sauce.
3⁄ CUCUMBER-TOMATO
4 teaspoon baking powder teaspoon oil over pan. Add SKEWERS WITH SERVES 4 (serving size: 3 skewers and
1⁄
2 teaspoon sugar 2 tablespoons batter to pan, DILLY SAUCE about 2 tablespoons sauce)
1⁄
8 teaspoon kosher salt tilting pan until batter is in English or Kirby cucumbers have 1.8g, poly 1.1g); PROTEIN 2g; CARB
4 ounces thinly sliced an even layer. Cook 30 to 45 few seeds and a thin peel. You 6g; FIBER 2g; CHOL 1mg; IRON 0mg;
Black Forest turkey, diced seconds or until edges begin could also add pieces of fresh SODIUM 151mg; CALC 28mg
(such as Boar’s Head) to brown. Top half of crepe bell pepper to the skewers. —Recipes by Katie Barreira
®, TM, © 2015 Kellogg NA, Co.
indulgent fudge
+ enticing icing
+ brand-spanking NEW
= SPECIAL K
Introducing the NEW Special K
collection of Brownies. 80 calories
of deep, dark yumminess.
BE FLAVORFUL
DINNER
F O R R E C I P E S PA G E S 2 2- 3 0 TONIGHT G
OPPIN
SH LIST
8 ounces medium shrimp,
peeled and deveined
Mango and Tomato
Salad Cups
Mango (1 large)
Lime (1)
Jalapeño pepper (1)
Grape tomatoes
Garlic
Green leaf lettuce
MEATLESS Shallot (1)
Smoked paprika
MONDAY Crushed red pepper
Ground cumin
GRILLED BEAN AND Olive oil
CHEESE STUFFED Canola oil
Sugar
POBLANOS
Half-and-half
Lime (1)
Bone-in chicken thighs
Celery (2 pounds)
Corn kernels
Grilled Sweet Potato
Poblano peppers and Bell Pepper Toss
(2 pounds) Lime (1)
Canola oil Red bell peppers (2)
15-ounce can unsalted Sweet potatoes
pinto beans (1) wednesday (1 1⁄4 pounds)
Cheddar cheese PAN-ROASTED
Ground cumin
(4 ounces) PORK TENDERLOIN
AND PEPPERS Paprika
Spicy Jicama Slaw Red bell pepper (1 small) Olive oil
Lemon (1) Yellow bell pepper
Cilantro (1 small)
Matchstick-cut carrot Orange bell pepper
Jicama (1 medium) (1 small)
Canola mayonnaise Thyme
Hot pepper sauce Parsley
(such as Tabasco) Garlic
Canola oil
Cider vinegar family
Anchovy fillets, friday
packed in oil (4) SMOKED TURKEY
Cornstarch AND SWISS CREPES
Unsalted chicken stock Canola oil
(such as Swanson)
Dijon mustard
Pork tenderloin (1 pound) And when you’re craving
just for Creamy Polenta
Whole-wheat flour
2 tuesday Baking powder something savory, dig into
Stone-ground polenta
SHRIMP SUMMER ROLLS Sugar the now crunchier, crispier
Unsalted chicken stock
WITH SESAME-SOY Eggs (2)
DIPPING SAUCE (such as Swanson)
1% low-fat milk Special K Cracker Chips.
Lime (1) 2% reduced-fat milk
Unsalted butter
Mint Swiss cheese
Napa cabbage (2.75 ounces)
Green onions Black Forest turkey
Serrano chile (1) (such as Boar’s Head)
Dark sesame oil Cucumber-Tomato
Lower-sodium soy sauce Skewers with Dilly Sauce
Mirin (sweet rice wine) Lemon (1)
Fish sauce Cherry tomatoes
Rice vermicelli noodles
thursday (2 pints)
SPICED GRILLED English cucumber (1)
8-inch round CHICKEN THIGHS
rice paper sheets (4) WITH CREAMY Dill
Unsalted, CHILE-HERB SAUCE Canola mayonnaise
dry-roasted peanuts Lime (1) Plain 2% reduced-fat
Sugar Parsley Greek yogurt
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DINNER
TONIGHT
WEN T Y-
T INUTE
M ING
COOK ||||||
||
|||
20
||||||
||||
Orzo Salad
with Chicken
and Radishes
Recipe p. 38
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : C H E L S E A Z I M M E R ; P R O P S T Y L I N G : C L A I R E S P O L L E N
SCAN PHOTOS
& SAVE RECIPES
WITH YOUR PHONE!
SEE PAGE 8
DINNER
TONIGHT FA S T S U M M E R S A L A D S
ERFAST !
SUP ||||||
||
|||
20
||||||
||||
MINUTES
ORZO SALAD
WITH CHICKEN
AND RADISHES
Because the lemon and basil
flavors become even more
vibrant with some time to
marinate together, this five-
ingredient salad makes the
perfect to-go lunch. Pack it up
the night before, and skip the
cafeteria for a bright and
luscious midday meal.
1 cup uncooked whole-
wheat orzo
2 bunches radishes with
greens (about 1 pound),
scrubbed
2 cups shredded skinless,
boneless rotisserie
chicken breast
1⁄
4 cup chopped fresh basil
2 tablespoons extra-virgin
olive oil
2 tablespoons fresh
1⁄
lemon juice sesame 1 tablespoon dark
sesame oil
3⁄
8 teaspoon salt and pepper.
Add salmon to pan, skin

1⁄
2 teaspoon freshly
cabbage 1 tablespoon lower- side down; cook 5 minutes.
ground black pepper salad sodium soy sauce
1 teaspoon light
Turn salmon over; cook
2 minutes or until done.
1. Prepare orzo according with grilled salmon brown sugar 2. While salmon cooks,
to package directions, There are lots of 2 cups shredded red combine vinegar and next
omitting salt and fat. sustainable salmon cabbage 4 ingredients (through
Drain; rinse with cold sustainable options available now,
choice 2 cups shredded green brown sugar) in a large bowl,
water, and drain. Set aside. from wild Alaskan to cabbage stirring with a whisk. Add
2. While orzo cooks, thinly farmed U.S. species. For more on 1 cup shredded carrot cabbages, carrot, cilantro,
slice radishes to equal sustainable seafood, see our story 1⁄
2 cup chopped fresh onions, and remaining
about 2 cups. Coarsely on page 134 of this issue. Keep cilantro 1⁄
4 teaspoon salt to bowl; toss
chop greens to equal about this easy recipe in mind for times 3 green onions,
when you have leftover cabbage
to coat. Divide salad evenly
1 cup. Combine cooled thinly sliced among 4 serving plates;
orzo, radishes, greens, in the fridge. 2 1⁄2 tablespoons sliced top each with 1 salmon
chicken, basil, olive oil, Cooking spray almonds, toasted
1⁄
fillet. Sprinkle evenly with
lemon juice, salt, and 4 (6-ounce) salmon fillets 1 2 tablespoons toasted almonds and sesame seeds.
pepper in a bowl; toss. 5⁄
sesame seeds
SERVES 4 (serving size: about 1⁄2 cup
SERVES 4 (serving size: 1 1⁄2 cups) divided 1. Heat a grill pan over salad and 1 salmon fillet)
CALORIES 339; FAT 10.3g (sat 1.6g, 1⁄ CALORIES 426; FAT 24.8g (sat 4.3g,
2 teaspoon black pepper medium-high heat. Coat
mono 6g, poly 1.1g); PROTEIN 28g; CARB mono 11.7g, poly 7.1g); PROTEIN 39g;
34g; FIBER 9g; CHOL 66mg; IRON
2 tablespoons rice vinegar pan with cooking spray. CARB 11g; FIBER 4g; CHOL 87mg; IRON
1mg; SODIUM 538mg; CALC 45mg 4 teaspoons canola oil Sprinkle salmon with 2mg; SODIUM 551mg; CALC 113mg
DINNER
TONIGHT ENTRÉES
ERFAST !
SUP |||||
1 tablespoon chopped
fresh mint
gently until just combined.
Shape mixture into 12
||| 1⁄
2 teaspoon ground (1-inch-thick) patties.
|||
20 cinnamon
||||||
Heat a large nonstick
1⁄
2 teaspoon ground skillet over medium-high
||||
allspice heat. Add 1 teaspoon

MINUTES
1 large egg oil to pan; swirl to coat.
3⁄
4 teaspoon kosher salt, Add patties to pan;
divided cook 21 ⁄2 minutes on each
1⁄
2 teaspoon freshly
side or until done.
ground black pepper,
2. Combine yogurt,
beef and divided
1 tablespoon olive oil,
remaining 14⁄ teaspoon salt,
lamb kofta 3⁄
divided remaining 14⁄ teaspoon
pepper, cucumber, and
MEXICAN SCRAMBLE
The eggs will continue to set even
lettuce 4 cup 2% reduced-fat
Greek yogurt remaining 3 tablespoons after being removed from the heat,
so be careful not to overcook.
wraps 3 tablespoons diced
English cucumber
onion in a medium bowl,
stirring well. Serve with hot sauce for an extra kick.
We love the distinct savoriness 3. Cook rice according to 1 tablespoon olive oil
ground lamb brings to these 1 (8.8-ounce) package
precooked brown rice package directions. Add 2 (4-ounce) chicken and
crunchy wraps, but you can go (such as Uncle Ben’s) chorizo sausage links,
remaining 2 teaspoons oil
all ground sirloin for a version casings removed
1 teaspoon paprika and paprika to rice; toss
that still delivers loads of flavor. 1⁄
4 cup chopped white onion
12 Boston lettuce leaves gently to combine.
1 (1-ounce) slice 4. To assemble, arrange 1 tablespoon minced jalapeño
whole-grain bread, 1. Place bread in a mini pepper
lettuce leaves on a large
torn into pieces food processor; process 6 large eggs
serving plate; top evenly
8 ounces ground sirloin until large crumbs form. 2 tablespoons water
with rice, patties,
6 ounces lean Combine bread, beef, 1⁄
and yogurt mixture. 4 teaspoon freshly
ground lamb lamb, 2 tablespoons ground black pepper
5 tablespoons grated onion, next 5 ingredients SERVES 4 (serving size: 3 lettuce wraps)
2 whole-wheat English muffins,
CALORIES 380; FAT 18.1g (sat 6g, mono
red onion, divided (through egg), 1⁄2 teaspoon 7.6g, poly 1.6g); PROTEIN 31g; CARB split and toasted
2 tablespoons chopped salt, and 14⁄ teaspoon black 25g; FIBER 3g; CHOL 121mg; IRON
1⁄
4 cup diced tomato
fresh parsley pepper in a large bowl; mix 3mg; SODIUM 504mg; CALC 83mg
fresh cilantro
2 ounces crumbled queso
fresco (about 1⁄2 cup)
1. Heat a large nonstick skillet
Try subbing over medium-high heat. Add
in a different oil to pan. Add sausage, onion,
precooked whole and jalapeño; cook 5 minutes,
grain, like farro stirring frequently. Combine
or barley, for the eggs, water, and black pepper,
rice to add a stirring with a whisk. Add egg
textural twist. mixture to pan; cook 11 ⁄2
minutes, stirring frequently.
2. Place half a muffin on each
of 4 plates. Top muffins evenly
with egg mixture. Sprinkle
evenly with tomato, cilantro,
and cheese. Serve immediately.
SERVES 4 (serving size: 1⁄2 muffin, about
3⁄
4 cup egg mixture, 1 tablespoon tomato, and
2 tablespoons cheese)
CALORIES 329; FAT 17.1g (sat 5g, mono 5.7g,
poly 2.1g); PROTEIN 24g; CARB 20g; FIBER
3g; CHOL 327mg; IRON 3mg; SODIUM
528mg; CALC 190mg
®/™ Trademarks ©The Iams Company 2015
THEN.
NOW.
IAMS.® The ideal amount of protein and vitamins to help

keep your dog healthy and active at every stage of life.
So you can always look forward to what’s next.
IAMS. GOOD FOR LIFE.™
DINNER
TONIGHT SPEEDY SIDE SAUTÉS
ERFAST !
SUP ||||||
||
||| 1
20
||||||
||||
MINUTES
QUICK TIP
Look for tightly
wrapped husks and
fresh shiny, pale silks when
summer shopping for fresh
ears of corn.
corn sauté
2 teaspoons unsalted
butter
2 cups fresh corn kernels
1⁄
4 teaspoon salt
1⁄
4 teaspoon freshly
ground black pepper
2 tablespoons torn basil
leaves
1. Melt butter in a large
nonstick skillet over
medium-high heat. Add
corn, salt, and pepper; sauté
4 minutes or until crisp-
tender, stirring occasionally.
Sprinkle with basil.
SERVES 4 (serving size: 1⁄2 cup)
CALORIES 80; FAT 2.9g (sat 1.5g, mono 3
1 2 3
FRESH CREAMED CORN FRESH CORN SAUTÉ WITH FRESH CORN SAUTÉ
Melt 2 teaspoons butter in a large nonstick RED PEPPER AND ONIONS WITH BACON AND CHIVES
skillet over medium-high heat. Add 2 cups Melt 2 teaspoons butter in a large Chop 2 center-cut bacon slices. Add bacon to
fresh corn kernels and 2 tablespoons minced nonstick skillet over medium-high heat. Add a large nonstick skillet over medium-high heat;
shallots to pan; cook 1 minute, stirring 2 cups fresh corn kernels to pan; sauté cook until bacon begins to brown. Add 2 cups
constantly. Add 3⁄4 cup 1% low-fat milk, 2 minutes. Add 1⁄4 cup chopped green onions, fresh corn kernels, 1⁄4 teaspoon salt, and 1⁄4
2 teaspoons all-purpose flour, and 1⁄4 teaspoon 1⁄
4 cup diced red bell pepper, ⁄4 teaspoon salt,
1
teaspoon freshly ground black pepper to pan;
1⁄
salt to pan; bring to a boil. Reduce and 4 teaspoon freshly ground black pepper sauté 4 minutes or until crisp-tender. Sprinkle
heat to low; cover and cook 4 minutes. to pan; sauté 2 minutes or until crisp-tender. with 1 tablespoon chopped fresh chives.
SERVES 4 (serving size: 1⁄2 cup) SERVES 4 (serving size: about 1⁄2 cup) SERVES 4 (serving size: 1⁄2 cup)
CALORIES 107; FAT 3.4g (sat 1.8g, mono 0.9g, poly 0.5g); CALORIES 85; FAT 2.9g (sat 1.5g, mono 0.8g, poly 0.4g); CALORIES 75; FAT 2g (sat 0.7g, mono 0.3g, poly 0.4g);
PROTEIN 4g; CARB 18g; FIBER 2g; CHOL 7mg; PROTEIN 3g; CARB 15g; FIBER 2g; CHOL 5mg; PROTEIN 3g; CARB 14g; FIBER 2g; CHOL 4mg;
IRON 1mg; SODIUM 194mg; CALC 62mg IRON 1mg; SODIUM 176mg; CALC 8mg IRON 0mg; SODIUM 224mg; CALC 3mg
DINNER
FA M I LY- F R I E N D LY TONIGHT
ERFAST !
pretzel- Cooking spray
2 teaspoons canola oil
SUP
crusted 1⁄
4 cup canola mayonnaise
||||||
||
|||
chicken
20
||||||
1⁄
4 cup plain Greek yogurt
||||
breast 1 tablespoon chopped
fresh chives
tenders 2 teaspoons fresh MINUTES
with garlicky lemon juice
dipping sauce 1. Preheat oven to 375°.
A crunchy coating from a 2. Place 4 tablespoons
snacktime favorite is sure cornmeal in a shallow to coat. Add chicken;
to win big with the kids— dish. Combine milk, cook 3 minutes or until
NO-BAKE CHEWY especially when paired with
GRANOLA BARS 2 teaspoons mustard, and browned. Turn chicken
a creamy garlic dip. Honey
These bars are a perfectly portable egg in a separate shallow over, and place pan in
mustard would be good, too.
snack you can prep on Sunday and dish, stirring with a oven. Bake at 375° for
enjoy throughout the week. Wrap 5 tablespoons yellow whisk. Combine pretzels, 7 minutes or until done.
cornmeal, divided remaining 1 tablespoon 4. While chicken cooks,
leftovers tightly in plastic wrap, and 1⁄
4 cup 1% low-fat milk cornmeal, 14⁄ teaspoon
store in the fridge. The bars will combine mayonnaise,
continue to firm up as they chill. 3 teaspoons Dijon garlic powder, sugar, 1 ⁄8 yogurt, chives, lemon juice,
mustard, divided teaspoon salt, and pepper
1 1⁄4 cups quick-cooking oats remaining 1 teaspoon
1 large egg, lightly beaten in a third shallow dish, mustard, remaining 1⁄2
1 cup ancient-grain cereal
blend (such as Cheerios 1 cup finely crushed stirring with a whisk. teaspoon garlic powder,
unsalted pretzel twists Lightly dredge chicken
+ Ancient Grains) 3⁄
and remaining 1⁄8 teaspoon
1⁄ 4 teaspoon garlic powder, in cornmeal, dip in milk
4 cup unsweetened salt in a medium bowl,
shredded coconut divided mixture, and dredge in
1⁄ stirring with a whisk.
1⁄ 2 teaspoon sugar pretzel mixture, pressing
4 cup chopped Serve sauce with tenders.
1⁄
unsalted pistachios 4 teaspoon kosher salt, gently to coat thoroughly. SERVES 4 (serving size: 2 tenders and
1⁄
2 teaspoon vanilla extract
divided Lightly coat chicken with about 2 tablespoons sauce)
1⁄
1⁄ 4 teaspoon freshly cooking spray. CALORIES 405; FAT 13.4g (sat 2.8g,
ground black pepper mono 5.7g, poly 3.2g); PROTEIN 36g;
1⁄
3 cup creamy peanut butter 3. Heat a large ovenproof
8 chicken breast tenders CARB 32g; FIBER 1g; CHOL 140mg;
1⁄
3 cup honey skillet over medium-high IRON 2mg; SODIUM 577mg;
(about 1 1⁄4 pounds)
1⁄
4 cup chopped pitted dates
heat. Add oil to pan; swirl CALC 56mg
Cooking spray
1. Combine first 6 ingredients
(through salt) in a large bowl.
2. Combine peanut butter,
honey, and dates in a saucepan
over medium heat. Cook 3
minutes or until peanut butter
melts, stirring frequently.
3. Pour peanut butter mixture
over oat mixture; stir well to
combine. Spread mixture into
an 8-inch square baking pan
coated with cooking spray;
press firmly to form a compact,
even layer. Place pan in freezer
for 10 minutes. Remove from
freezer, and cut into 12 bars.
SERVES 12 (serving size: 1 bar)
CALORIES 149; FAT 6.6g (sat 1.8g, mono 2.4g,
2g; CHOL 0mg; IRON 2mg; SODIUM 88mg;
CALC 23mg
S C A N P H O T O S , S AV E R E C I P E S . S E E P A G E 8 . A U G U S T 2 0 1 5 C O O K I N G L I G H T 45
Hollywood
Pick up a copy in store today or subscribe at People.com

DINNER
SANDWICH OF THE MONTH TONIGHT
ERFAST !
SUP ||||||
||
|||
20
||||||
||||
grilled
margherita MINUTES
sandwiches
This quick five-ingredient entrée
transforms a favorite pizza combo
into a melty grilled sandwich. To teaspoons oil to pan; swirl
thinly slice fresh mozzarella with to coat. Add sandwiches to
ease, freeze the cheese for about pan; cook 21 ⁄2 minutes or
30 minutes before cutting. until browned. Brush tops
1⁄
evenly with remaining
4 cup lower-sodium
11 ⁄2 teaspoons oil. Turn
marinara
sandwiches over; cook
8 (1-ounce) slices
whole-grain bread 12 large basil leaves Sprinkle tomatoes evenly 2 minutes or until browned.
Cooking spray with pepper and salt. Top Serve immediately.
4 ounces fresh mozzarella
cheese, thinly sliced 1 tablespoon olive oil, tomatoes with basil and SERVES 4 (serving size: 1 sandwich)
1 large tomato, divided remaining bread slices. CALORIES 284; FAT 13g (sat 4.9g, mono
cut into 8 thin slices 1. Spread 1 tablespoon Lightly coat sandwiches
1⁄
2 teaspoon freshly marinara over 1 side of each with cooking spray. SODIUM 410mg; CALC 69mg
ground black pepper of 4 bread slices. Top evenly 2. Heat a large skillet over —Recipes by Darcy Lenz,
1⁄
4 teaspoon kosher salt with cheese and tomatoes. medium-low heat. Add 11 ⁄2 Deb Wise, and Caroline Wright
You can’t measure the importance of teaching them to cook.

$GPoU$GIKPPGTUvKUCOQXGOGPVVJCVoUJGNRKPIHCOKNKGUGCVDGVVGTD[
EQQMKPIVQIGVJGT'XGT[QPGYKPUYJGPMKFUCTGIKXGPVJGRQYGTVQEQQM
.GCTPOQTGCV7PENG$GPUEQO
DINNER
TONIGHT Y
RYDA
EVEETARIAN Mile-High Nachos
VEG Top crispy baked tortillas with a mountain of
beans, veggies, and double-cheesy goodness.
TWO-CHEESE VEGGIE NACHOS

Hands-on: 40 min. Total: 40 min.
We love the double-cheese contrast here:
Shredded cheese melts into a bubbly blanket
over the tortillas, while crumbly queso
fresco covers the veggies with a salty kick.
It’s an impressive dish for coffee table
dining—it’s fun to keep it all on the baking
pan and serve as a shared platter.
1 tablespoon canola oil
1 cup chopped red onion
2 garlic cloves, minced
1 cup chopped zucchini
1 cup fresh corn kernels
2 tablespoons thinly sliced
jalapeño pepper
1⁄
2 teaspoon ground cumin
1⁄
4 teaspoon chili powder
1⁄
1 (14.5-ounce) can organic

black beans, rinsed and drained
8 (6-inch) corn tortillas,
cut into wedges
Cooking spray
2 ounces shredded reduced-fat
Mexican-blend cheese
(about 1⁄2 cup)
3⁄
4 cup diced peeled avocado
(about 1 small)
2 ounces crumbled queso fresco
(about 1⁄2 cup) USE IT UP!
1⁄
4 cup chopped fresh cilantro Need some
1 medium tomato, diced ideas for those
4 lime wedges leftover corn
tortillas? Check
1. Preheat broiler to high. out the recipes
2. Heat a large skillet over medium- on page 148.
high heat. Add oil to pan; swirl to coat.
Add onion; sauté 5 minutes or until
tender. Add garlic; sauté 30 seconds. with cooking spray. Lightly coat tortilla avocado, queso fresco, cilantro, and
Add zucchini and next 5 ingredients wedges with cooking spray. Broil 2 tomato. Serve with lime wedges.
(through salt); cook 5 minutes or until minutes on each side or until lightly SERVES 4
crisp-tender. Add beans; cook for 2 browned and crisp. Sprinkle shredded CALORIES 300; FAT 15.1g (sat 4.3g, mono 5.9g, poly 2g);
minutes or until thoroughly heated. Mexican cheese evenly over tortillas. PROTEIN 14g; CARB 33g; FIBER 8g; CHOL 20mg;
3. Arrange tortilla wedges in a single Broil 1 minute or until cheese melts. IRON 2mg; SODIUM 351mg; CALC 274mg
layer on a large jelly-roll pan coated 4. Top chips evenly with bean mixture, —Recipe by Michelle Klug
Trademarks owned by Société des Produits Nestlé S.A., Vevey, Switzerland
®
New Purely Fancy Feast is thoughtfully crafted down
to the smallest detail. Each entrée is made with real
chicken, seafood or beef—natural ingredients, plus
vitamins and minerals—and never any by-products
or fillers. It’ss Purely delicious.
LOVE IS IN THE DETAILS

Fancy Feast Appetizers are now Purely Fancy Feast. Everything she loved about Appetizers, now in a natural, complete and balanced meal for adult cats.
DISCOVER MORE @
PURELYFANCYFEAST.COM
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editors and bloggers. Join MIMI and join something beautiful!
From the publishers of

Copyright ©2015 Time Inc.
DINNER
TONIGHT
Rich and Meaty Baked Beans SLOKWER
COO
Ditch the can and start
from scratch with dried beans.
SMOKY “BAKED” BEANS
Hands-on: 25 min.
Total: 7 hr. 25 min.
This global mash-up of a summer
classic borrows the ideas of red lentils
and maple syrup from celebrated
Montreal restaurant Joe Beef and
replaces the standard chili sauce
with Korean gochujang for a bit of
“what is that flavor?” flair. For more
on dried lentils, see page 150.
4 ounces thick-sliced bacon,
cut into 1⁄2-inch squares
1 cup chopped onion
fresh thyme
5 cups water
3 tablespoons cider vinegar
1⁄
2 cup unsalted ketchup
1⁄
2 cup maple syrup
3 tablespoons lower-
sodium soy sauce
2 tablespoons dry mustard

2 tablespoons gochujang
(Korean red chile paste)
1 1⁄2 cups dried Great
Northern beans
1⁄
2 cup dried red lentils
1. Heat bacon in a Dutch oven

over medium heat. Cook
8 minutes. Add onion, thyme,
and garlic to pan. Cook 6
minutes. Add 5 cups water and
next 6 ingredients (through
gochujang); bring to a boil.
2. Place beans, lentils, and
ketchup mixture in a 6-quart
If you don’t
slow cooker. Cover and
have gochujang
cook on HIGH for 7 hours.
on hand or want to
pass on the slight SERVES 10 (serving size: 3⁄4 cup)
heat it brings, use poly 0.3g); PROTEIN 11g; CARB 40g; FIBER
tomato paste. 7g; CHOL 4mg; IRON 2mg; SODIUM 334mg;
CALC 80mg
—Recipe by Robin Bashinsky
DINNER
TONIGHT E
IN TH Chicken Parmesan Sliders
KIDISTCHEN
K Top patties with mozzarella and marinara
for a kid-friendly twist on an Italian classic.
PARM-STYLE 8 water rolls or slider buns, (1 ⁄2-inch-thick) patties.
CHICKEN
SLIDERS
halved and toasted Refrigerate 10 minutes. 3 PREP JOBS THE
Hands-on: 20 min.
3 ounces part-skim
mozzarella cheese,
2. Preheat broiler to high.
3. Heat a grill pan over
KIDS CAN DO
Total: 30 min. shredded (about 3⁄4 cup) medium-high heat. Coat
2 teaspoons olive oil Fresh basil leaves pan with cooking spray. 1 CHOP the onion.
1 cup chopped onion 1. Heat a medium skillet Add patties to pan; cook Make it a knife-free, fun,
1 1⁄2 tablespoons chopped 10 minutes or until done, and safe task: Let kids use
over medium heat. Add a hand chopper such as
fresh oregano oil to pan; swirl to coat. turning once. OXO Good Grips Food
3 garlic cloves, minced Add onion, oregano, and 4. Arrange bottom halves Chopper ($29, oxo.com).
1 pound ground chicken garlic; sauté 3 minutes or of rolls on a baking sheet.
breast Place 1 patty on each roll.
2 PLUCK the herbs. For
until softened. Place onion oregano, pinch stem with
1 ounce Parmesan cheese, mixture in a large bowl; Top each with 1 tablespoon thumb and forefinger;
grated (about 1⁄4 cup) cool slightly. Add chicken, remaining marinara and slide along stem to pull
1 cup lower-sodium Parmesan, 1⁄2 cup marinara, 11 ⁄2 tablespoons cheese. off leaves. Pluck basil
marinara sauce, divided leaves individually.
salt, and peppers to onion Broil 90 seconds or until
1⁄
8 teaspoon kosher salt 3 SHRED the cheese.
mixture. Mix well with cheese melts. Top with basil
1⁄
4 teaspoon black pepper hands. Shape into 8 and top halves of buns. Make the job easier:
1⁄ Freeze semisoft cheese
4 teaspoon crushed red SERVES 4 (serving size: 2 sliders) such as mozzarella for 20
pepper CALORIES 408; FAT 12.9g (sat 4.1g, mono minutes before shredding.
Cooking spray 4.7g, poly 0.6g); PROTEIN 35g; CARB
—Recipe by Robin Bashinsky
work it !
Assign everyone a
step in the process—
rolls, patties, sauce,
cheese—and build
sliders assembly-
line style.
DINNER
weekend TONIGHTD
warrior ET-AHEAG
G OKIN
CO
COOK ONCE,
EAT 3X
WHEAT ES
BERRI
Cook a big batch of grains for a
summery side tonight plus two
more veggie-packed meals
during the week.
Wheat Berry Salad

with Grilled Chipotle
Chicken Breasts
Recipe p. 60
SCAN PHOTOS
& SAVE RECIPES
WITH YOUR PHONE!
SEE PAGE 8
DINNER
TONIGHT D C O O K O N C E , E AT 3 X
EKEN
WE ARRIOR
W 2
1
HERBED WHEAT 4. Bring 8 cups water
BERRY AND ROASTED and wheat berries to a
TOMATO SALAD WITH boil in a saucepan over
GRILLED CHIPOTLE
CHICKEN BREASTS high heat. Reduce heat,
Hands-on: 25 min. and simmer 45 minutes
Total: 1 hr. 25 min. or until wheat berries
You could also substitute are tender but still chewy.
cooked farro or barley. Drain; rinse with cold
water. Drain. Combine WHEAT BERRY AND SUMMER VEGETABLE SAUTÉ
1 pint grape tomatoes,
halved wheat berries, 3 table- Hands-on: 20 min. Total: 20 min.
spoons oil, vinegar, 11⁄2 Sauté 1 cup chopped onion in 1 tablespoon olive oil in a large skillet over
Cooking spray medium heat 4 minutes. Add 1 1⁄2 cups chopped zucchini, 1 cup corn
teaspoons salt, and pepper
1 1⁄2 cups chopped fresh kernels, 1 cup chopped yellow squash, and 1 cup chopped red bell pepper;
flat-leaf parsley in a large bowl; toss. cook 5 minutes. Add 2 cups wheat berry mixture, 1⁄2 cup herb mixture,
1 cup chopped Reserve 31⁄2 cups wheat 1 tablespoon unsalted butter, 1⁄4 teaspoon kosher salt, 1⁄4 teaspoon black
fresh basil berry mixture. Add pepper, and 1 (14.5-ounce) can rinsed and drained unsalted navy beans;
tomatoes and remaining cook 2 minutes. Place 1 3⁄4 cups vegetable mixture in each of 4 bowls; top
8 cups water evenly with 1⁄4 cup herb mixture and 2 tablespoons shaved Parmesan.
2 1⁄2 cups uncooked hard 1 cup herb mixture to
SERVES 4
winter wheat berries remaining 11 ⁄2 cups CALORIES 416; FAT 13.3g (sat 3.6g, mono 7.1g, poly 1.2g); PROTEIN 14g; CARB 64g;
3 1⁄2 tablespoons wheat berry mixture; FIBER 13g; CHOL 10mg; IRON 5mg; SODIUM 503mg; CALC 134mg
extra-virgin olive oil, toss well to combine.
divided 5. Heat a grill pan over
3 tablespoons
white wine vinegar
medium-high heat. Coat
pan with cooking spray. 3
1 3⁄4 teaspoons kosher salt, Remove 4 teaspoons
divided adobo sauce and 1 chile
1 teaspoon freshly from can of chiles. Chop
ground black pepper chile. Reserve remaining
1 (7-ounce) can chiles and sauce for
chipotle chiles in
adobo sauce another use. Combine
remaining 11 ⁄2 teaspoons
1 teaspoon honey
oil, remaining 14⁄ tea-
4 (6-ounce) skinless,
boneless chicken spoon salt, adobo sauce,
breast halves chopped chile, and
4 lime wedges honey in a medium bowl.
Add chicken; toss to
1. Preheat oven to 350°. coat. Add chicken to
2. Arrange tomatoes pan; grill 5 minutes on WHEAT BERRY, SPINACH, AND STRAWBERRY SALAD
in a single layer on a each side or until done. Hands-on: 10 min. Total: 10 min.
jelly-roll pan coated Melt 1 tablespoon butter in a large skillet over medium-high heat. Add
Serve with wheat berry 1⁄
3 cup sliced almonds; cook 1 minute, stirring constantly. Remove pan from
with cooking spray. Bake salad and lime wedges. heat; stir in 1 1⁄2 cups wheat berry mixture and 1 .5 ounces crumbled
at 350° for 45 minutes SERVES 4 (serving size: 1 chicken breast feta cheese (about 1⁄3 cup). Combine 2 tablespoons extra-virgin olive oil,
or until tomatoes are half and about 3⁄4 cup wheat berry salad) 1 tablespoon balsamic vinegar, 1⁄4 teaspoon kosher salt, and 1⁄4 teaspoon
wrinkled and tender. CALORIES 410; FAT 10.4g (sat black pepper in a large bowl. Stir in 6 cups fresh baby spinach and 3⁄4 cup
3. Combine parsley and 1.7g, mono 5.1g, poly 1.3g); PROTEIN herb mixture. Divide spinach mixture evenly among 4 plates; top evenly
42g; CARB 37g; FIBER 8g; CHOL with wheat berry mixture and 1⁄4 cup halved strawberries.
basil in a small bowl. 109mg; IRON 3mg; SODIUM SERVES 4 (serving size: about 2 cups spinach mixture and 1⁄3 cup wheat berry mixture)
Reserve 11 ⁄2 cups of the 670mg; CALC 59mg CALORIES 352; FAT 19.7g (sat 5.1g, mono 11.1g, poly 2.2g); PROTEIN 10g; CARB 37g;
herb mixture. —Recipes by Adam Hickman FIBER 8g; CHOL 17mg; IRON 4mg; SODIUM 574mg; CALC 134mg
Irritable Bowel Syndrome with Constipation (IBS-C)
“I’VE USED LAXATIVES FOR MY

CONSTIPATION AND BELLY PAIN,
BUT I END UP FEELING
ALL KNOTTED UP AGAIN.”
Proactively manage your recurring symptoms with LINZESS® Before you take LINZESS, tell your doctor:
Do you keep taking laxatives, but can’t get your symptoms to stay • If you have any other medical conditions.
away? You may have more than just occasional constipation. It’s time • If you are pregnant or plan to become pregnant. It is not
to talk to your doctor about your belly pain and constipation. Then ask known if LINZESS will harm your unborn baby.
about LINZESS, a once-daily capsule that’s approved to help adults • If you are breastfeeding or plan to breastfeed. It is not known
manage symptoms of IBS with Constipation. LINZESS works differently if LINZESS passes into your breast milk.
from laxatives. It is thought to work in two ways: by helping to calm • About all the medicines you take, including prescription and
pain-sensing nerves*, and by accelerating bowel movements. LINZESS non-prescription medicines, vitamins, and herbal supplements.
may relieve your belly pain and let you have more frequent and Side Effects
complete bowel movements that are easier to pass. LINZESS can cause serious side effects, including diarrhea, the
most common side effect, which can sometimes be severe. Diarrhea
Bottom line, if your IBS-C symptoms keep coming back, ask your
doctor about LINZESS today. often begins within the first 2 weeks of LINZESS treatment. Stop taking
*This was seen in animal studies and the relevance to humans is not known.
LINZESS and call your doctor right away if you get severe diarrhea
during treatment with LINZESS.
Other common side effects of LINZESS include gas, stomach-area
Who is LINZESS for?
(abdominal) pain, swelling, or a feeling of fullness or pressure in your
Prescription LINZESS® (linaclotide) is for adults with IBS-C.
abdomen (distension). Tell your doctor if you have any side effect that
It is not known if LINZESS is safe and effective in children.
bothers you or that does not go away. These are not all the possible side
IMPORTANT RISK INFORMATION effects of LINZESS. For more information, ask your doctor or pharmacist.
• Do not give LINZESS to children who are under 6 years In addition, call your doctor or go to the nearest hospital
of age. It may harm them. emergency room right away if you develop unusual or severe
• You should not give LINZESS to children 6 to 17 years stomach-area (abdominal) pain, especially if you also have bright
of age. It may harm them. red, bloody stools or black stools that look like tar.
• Do not take LINZESS if a doctor has told you that you have a
bowel blockage (intestinal obstruction). Learn about our money-saving offer at LINZESS.com.
Please see brief summary
You are encouraged to report negative side effects of prescription of Medication Guide on the
drugs to the FDA. Visit www.FDA.gov/medwatch or call 1-800-FDA-1088. next page.
Actavis™ and its design are trademarks of Actavis, Inc. or its affiliates.
Ironwood™ and the three-leaf design are trademarks of Ironwood Pharmaceuticals, Inc.
LINZESS® and its logo are registered trademarks of Ironwood Pharmaceuticals, Inc. and are used herein under license. © Actavis and Ironwood Pharmaceuticals, Inc. 2015. All rights reserved. LIN29894-a 05/15
Brief Summary of What are the possible side effects of LINZESS?
Important Risk Information LINZESS can cause serious side effects, including:
LINZESS® (lin-ZESS) • Diarrhea is the most common side effect of LINZESS,
145 mcg • 290 mcg and it can sometimes be severe. Diarrhea often begins
Capsules
within the first 2 weeks of LINZESS treatment.
This information does not take the place of talking to your • Stop taking LINZESS and call your doctor right away
doctor about your medical condition or your treatment. if you get severe diarrhea during treatment with
LINZESS.
What is LINZESS? Other common side effects of LINZESS include:
LINZESS is a prescription medication used in adults to treat • gas
irritable bowel syndrome with constipation (IBS-C) and a type • stomach-area (abdomen) pain
of constipation called chronic idiopathic constipation (CIC). • swelling, or a feeling of fullness or pressure in your
“Idiopathic” means the cause of the constipation is unknown. abdomen (distention)
It is not known if LINZESS is safe and effective in
children. Tell your doctor if you have any side effect that bothers you
or that does not go away. These are not all the possible side
What is the most important information I should know effects of LINZESS. For more information, ask your doctor or
about LINZESS? pharmacist.
• Do not give LINZESS to children who are under 6 years
of age. It may harm them. In addition, call your doctor or go to the nearest hospital
• You should not give LINZESS to children 6 to 17 years emergency room right away if you develop unusual
of age. It may harm them. or severe stomach-area (abdomen) pain, especially if
you also have bright red, bloody stools or black stools
Who should not take LINZESS? that look like tar.
• Do not give LINZESS to children who are under 6 years
of age. Call your doctor for medical advice about side effects. You
• Do not take LINZESS if a doctor has told you that you have may report side effects to FDA at 1-800-FDA-1088.
a bowel blockage (intestinal obstruction).
How should I store LINZESS?
What should I tell my doctor before taking LINZESS? • Store LINZESS at room temperature between 68°F to 77°F
Before you take LINZESS, tell your doctor: (20°C to 25°C).
• If you have any other medical conditions. • It is important to keep LINZESS in the bottle that it comes
• If you are pregnant or plan to become pregnant. It is not in.
known if LINZESS will harm your unborn baby. • The LINZESS bottle contains a desiccant packet to help
• If you are breastfeeding or plan to breastfeed. It is not keep your medicine dry (protect it from moisture). Do not
known if LINZESS passes into your breast milk. Talk with remove the desiccant packet from the bottle.
your doctor about the best way to feed your baby, if you • Keep the container of LINZESS tightly closed and in a dry
take LINZESS. place.
• About all the medicines you take, including prescription
and non-prescription medicines, vitamins and herbal Keep LINZESS and all medicines out of the reach of
supplements. children.
How should I take LINZESS? Need more information?

• Take LINZESS exactly as your doctor tells you to take it. • This section summarizes the most important information
• Take LINZESS one time each day on an empty stomach, at about LINZESS. If you would like more information, talk
least 30 minutes before your first meal of the day. with your doctor.
• Swallow LINZESS capsules whole. Do not break or chew • Go to www.LINZESS.com or call 1-800-678-1605.
the capsules.
• If you miss a dose, skip the missed dose. Just take the next
dose at your regular time. Do not take 2 doses at the same
time.
LINZESS® and its logo are registered trademarks of
Ironwood Pharmaceuticals, Inc. and are used herein under license.
©Actavis and Ironwood Pharmaceuticals, Inc. 2015. All rights reserved.
Based on PI LIN19696-F-RMC18356-07/14 LIN27145 07/14
FREEZE IT!
DINNER
TONIGHT D
Summer Minestrone Soup EKEN
WE ARRIOR
W
Have a bowl tonight, and preserve the season’s
freshest produce by freezing a batch for later.
HOW-TO
FREEZE
Cool soup completely.
Freeze flat in a large
zip-top plastic freezer
bag for up to 2 months.
THAW
Microwave soup in bag at
P H O T O G R A P H Y: B R I A N W O O D C O C K ; F O O D S T Y L I N G : M A R I A N C O O P E R C A I R N S ; P R O P S T Y L I N G : C L A I R E S P O L L E N . I L L U S T R AT I O N : H A R R Y M A LT
MEDIUM (50% power)

5 minutes or until pliable.
REHEAT
Pour soup into a large
Dutch oven. Cook over
medium heat, partially
covered, 20 minutes or until
thoroughly heated. Serve with
pesto and Parmesan cheese.
1⁄
SUMMER 1 (14.5-ounce) can 4cup homemade or with a fork. Add mashed
MINESTRONE SOUP unsalted diced tomatoes, refrigerated pesto beans, remaining cannellini
Hands-on: 50 min. undrained (such as Buitoni) beans, squashes, bell pepper,
Total: 65 min. 1 (14.5-ounce) can 2 ounces Parmesan cheese, green beans, pasta, salt, and
A gentle simmer keeps the unsalted cannellini beans, grated (about 1⁄2 cup) black pepper to pan.
vegetables in the soup slightly rinsed, drained, and
divided 1. Heat a large Dutch oven Increase heat to medium;
firm, so they maintain their texture over medium heat. Add oil; cook 10 minutes. Stir in
during freezing and reheating. 2 cups chopped
yellow squash swirl to coat. Add leek, kale; cook 2 minutes.
2 tablespoons olive oil 2 cups chopped zucchini carrot, celery, and garlic; Place 2 cups soup in each of
2 cups thinly sliced leek, 1 cup chopped cover and cook 5 minutes, 8 bowls, or follow freezing
white and light green red bell pepper stirring occasionally (do not instructions. Top each
parts only (about 2 leeks) 1 cup fresh green beans, brown). Add tomato paste; serving with 11 ⁄2 teaspoons
1 cup thinly sliced carrot cut into 1-inch pieces cook 2 minutes, stirring pesto and 1 tablespoon
1 cup thinly sliced celery 1⁄
2 cup uncooked constantly. Add stock and Parmesan cheese.
2 large garlic cloves, ditalini pasta tomatoes; bring to a boil. SERVES 8
minced 3⁄
4 teaspoon kosher salt Reduce heat to low, and CALORIES 250; FAT 9.8g (sat 2.5g,
1⁄ mono 5.8g, poly 1g); PROTEIN 14g; CARB
2 tablespoons tomato paste 2 teaspoon black pepper simmer 15 minutes. 28g; FIBER 5g; CHOL 9mg; IRON 3mg;
8 cups unsalted chicken 5 ounces Lacinato kale, 2. Place 1 cup cannellini SODIUM 551mg; CALC 200mg
stock (such as Swanson) stemmed and chopped beans in a small bowl; mash —Recipe by Diane Morgan
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S U N D AY S T R AT E G I S T
DINNER
TONIGHT D
5 More Menu Ideas EKEN
WE ARRIOR
HOT
Try these dinner favorites W
for a delicious week ahead.
Get these recipes, weekly plans, and shopping lists
at cookinglight.com/sundaystrategist.
off the press

Fried Chickpea and
Arugula Pita Sandwiches
MONDAY
with Lime Tzatziki

+ Edamame Succotash Salad
off the griddle
Grilled Bean and Cheese
TUESDAY
Stuffed Poblanos
THIS ISSUE, PAGE 22
+ Spicy Brown Rice

off the grill...
WEDNESDAY
Gazpacho with
P H O T O G R A P H Y: ( T O P T O B O T T O M ) J O H N N Y A U T R Y, J E N N I F E R C A U S E Y, J A S O N WA L L I S , S T E P H E N D E V R I E S , A N D J E N N I F E R C A U S E Y
Lemon-Garlic Shrimp
+ Goat Cheese Crostini
Greek-Style
THURSDAY
the Griddler!
Chicken Breasts
+ Fresh Creamed Corn
THIS ISSUE, PAGE 42
Whatever your pleasure, the
Griddler® from Cuisinart does
it all! Prepare perfect pancakes,
put some sizzle in your steak,
Spiced Grilled Chicken Thighs or serve up a classic grilled
with Creamy Chile-Herb Sauce
FRIDAY
cheese sandwich. Cleanup is

THIS ISSUE, PAGE 28
simple because the reversible
Dessert Bonus:
and removable plates go right
Avocado Ice Pops into the dishwasher! Cook,
enjoy, and clean up in no time!
Speed up your cooking by trimming, rinsing, and chopping beforehand,

not as you go. Chefs call this mise en place, or putting every component
you’ll need within reach before you start. Read the ingredient list
Bed Bath & Beyond • Macy’s
like the beginning of a recipe: If an item is to be shredded, peeled,
Chefs • Bloomingdale’s • Amazon
or chopped, do this before proceeding with the first step. With prep
completed, you can clean up while waiting for food to cook.
Follow us @Cuisinart
INSIDE
BUILD A
CLEANER
PLATE
What Is p. 68
CLEAN
Clean Eating? VEGGIE

BURGERS
p. 73
It all starts in your kitchen.

BY SID NE Y F RY, M S , R D
C
lean eating is a phrase that gets
thrown around a lot these days,
one without a specific scientific
or culinary definition. The overall
concept—eat food in as close to
its natural state as possible—sounds simple
enough. But how realistic is it?
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : L I N D S E Y L O W E R
Clean eating is about transparency:

reading labels and being mindful of your
own personal connection to food by
understanding where the ingredients
come from and what process they went
through to get from the farm to the
table. It’s about cooking more—so
that you are in control of what goes
into your body. It’s about putting food on
a plate, not eating out of a bag—so that
you see what you are eating.
It’s the ingredients and additives that
we can’t see that are making our food
less wholesome and less clean. If only
markets were filled with goods found in
the perimeter of the grocery store. Instead,
they’re packed with boxes and bags of
prepackaged food, making the decision
to eat clean more difficult than ever.
Most clean eating plans are cluttered with
too many rules. Instead, we offer the Cooking
Light guide to clean. Follow our simple tenets,
and you’ll naturally start to eat cleaner every day.
Turn the page to find out how.
NUTRITION
MADE EASY
by the Build a Cleaner Plate

numbers Our guide to better, healthier, happier eating
in just five simple steps BY S IDNEY FRY, MS , RD
SIT, SAVOR,
SHARE, SLOW DOWN
1 COOK MORE
The act of cooking and following a recipe
empowers you to control exactly what
Too often we eat mindlessly
everywhere but the table,
valuing volume of food over
goes into your body. That’s where we come in. Cooking quality of ingredients and
Light recipes are designed for cooks of all skill levels even taste. Spread the
and ages to make cooking at home more practical. love of cleaner eating by
Cooking allows you to cut back on added salt and sharing with others.
sugar—and to remove preservatives, artificial flavors
and colors, and trans fats from your plate. It can be
quick and easy, too; about 70% of the recipes in each
issue take less than 40 minutes from start to finish.
2 BALANCE YOUR PLATE

Make half your plate fruits and
veggies. Why? To guarantee that most
of your meal is made from whole foods. Shop farmers’
markets, local produce stands, or—even better—grow
your own. Not only is local food in season, but it’s also
more flavorful, more nutritious, and less likely to be
modified or grown with pesticides.
Make whole grains your default, and refined

the exception. Whole grains contain more healthy
oils, fiber, and protein than refined grains.
Go lean and clean with protein. The USDA

recommends just 5 to 6 ounces of meat per day for
most men and women. (The average American
consumes nearly double that, about 12 ounces.) At
Cooking Light, we limit our portions—pork and red meat
to 3 ounces, chicken to 4.5 ounces—and encourage
more seafood and plant-based proteins. Look for meat
that is grass-fed, raised without antibiotics or hormones,
and preferably sold without an ingredient list. For links
to the recipes on this plate, visit cookinglight.com/clean.
3 LOOK AT THE INGREDIENT LIST

The shorter the list, the better. Aim for
fewer than 10 ingredients, and focus on
the first few items listed. Ingredients are listed in
order of weight, meaning that the product is made
predominantly from the ingredient that is listed first.
Fill your pantry with supermarket products such as
grains and spices from bulk bins, fresh fruits and
vegetables, and organically raised meat—all foods
that don’t carry a label.
T
here’s a new clean plate club emerging, and it’s not about finishing a portion of food. It’s about
making the quality and composition of that portion better—an action that starts with the
ingredients. Knowing what is in the food you are eating, the methods and preparations used
to get it there, and where it came from is the foundation of a cleaner lifestyle. Use these five
tenets for guidance on how to fill your plate, and start cleaning up your diet one meal at a time.
4 KNOW WHERE YOUR

FOOD COMES FROM
Can you trace the produce you eat to the farm it
came from? The typical American meal contains
ingredients from five foreign countries, with produce
traveling an average of 1,500 miles before it gets to
your plate. Instead, buy food that didn’t have to travel
more than a few hours to get into your kitchen. Is your
food shelf-stable? These products may last longer, but
they’re almost always filled with artificial preservatives.
Buy produce that’s in season, and shop often.
5 DRINK MORE WATER

About 43% of adults drink less than
4 cups of water a day, according to a
2007 report by the Centers for Disease Control and
Prevention (CDC). Beverages deliver more sugar,
caffeine, artificial sweeteners, and alcohol to the
system than any other food source. By drinking more
water, you’ll naturally consume less of all of these.
Bonus: People who drink more water are the same
folks who eat a cup or more of fruits and vegetables a
day, exercise more, eat less fast food, and are more
likely to shop at farmers’ markets, according to the
CDC report. Think about it: 1 medium skinny latte, a
coconut water, and 2 glasses of wine may sound
healthy but in the end add 420 calories (that’s a meal)
to your day, plus a dose of caffeine and alcohol.
What Is a Processed Food?

When food undergoes a deliberate organic stock, frozen fruits and
change before it is made available veggies, and unsalted canned beans.
for us to eat, it is defined as being Here’s our test: Look at the
processed. These foods come pack- ingredient list, and ask yourself if
aged in boxes or bags and contain it’s something you could make at
more than one item on the ingredi- home. If it can only be made in a lab
ent list. Some are actually very (like high-fructose corn syrup,
healthy, like precooked whole hydrogenated fats, or aspartame),
grains, Greek yogurt, nut butters, then consider it processed.
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : L I N D S E Y L O W E R A U G U S T 2 0 1 5 C O O K I N G L I G H T 69
I TEACH A
CLASS OF
4TH GRADERS
Nobody chooses to have RA, but you do have

control over how you live your life with it.
IT’S NOT OK TO If you feel like you’re just getting by, talk to
your doctor. But keep in mind that patients
JUST GET BY and rheumatologists often think about RA
in different ways. Rethinking how you have
WITH RA PAIN. the conversation could make a difference in
what your doctor recommends.
Visit RethinkRA.com to order your free RethinKit today.
Copyright © 2014 Pfizer Inc. All rights reserved. April 2014 TRA563107-01
NUTRITION
MADE EASY
Leaner, Cleaner Veggie Burgers
Real ingredients, less salt, bigger flavor,
and better texture BY S IDNEY FRY, MS , RD
Clean Veggie
Burgers
Recipe p. 74
OUR VEGGIE
BURGER
saves 100mg sodium,
uses real pantry ingredients,
and contains 50% more
fiber than frozen veggie
burgers. It’s also 21⁄2

times bigger!
V
eggie burgers are, for mission? Use whole ingredients to are left whole for added texture. Whole-
many, the go-to low-fat create a simple, tasty homemade grain quinoa goes in two ways: some
option for dinner in a veggie burger with staying power. cooked to bind the veggies and beans,
snap. The frozen-food The problem with most homemade and the rest left raw to add more
aisle is packed with dif- veggie burgers is texture. When pureed crunch. A lightly oiled cast-iron skillet
ferent varieties made from chickpeas, and packed into a patty, vegetables and creates the perfect outer sear for a
black beans, soy, and quinoa. But look beans get mushy. Nuts may add crunch, hearty 200-calorie patty that’s about
beyond the main ingredient, and you’ll and frying in oil creates a crisp outer 21 ⁄2 times the size of a frozen burger.
find that most are highly processed, crust, but both of these are calorie- Instead of condiments, we top ours
loaded with sodium, and made with a dense and tally up to a 400-plus- with a creamy avocado-tomatillo
laundry list of ingredients (one popular calorie patty before the bun and toppers. spread and crisp red onion. Complete
brand tallied 38) that go well beyond We start with a can of beans, roast- with a toasted whole-grain bun, our
veggies, including things like isolated ing half in the oven until crunchy and burger is lean, cleaner than frozen,
proteins. They’re usually quite small, blending the remaining half into a and addictively delicious, with whole
too—about 2.5 ounces—leaving you robust but low-cal mixture of mush- ingredients and half the calories of
hungry again in a few hours. Our rooms and herbs. The roasted beans traditional homemade.
NUTRITION
MADE EASY
Our patty is 2 1⁄2 times the

size of a frozen veggie burger!
CLEAN VEGGIE BURGERS 2 garlic cloves 1. Preheat oven to 350°.
Hands-on: 30 min. Total: 45 min. 2 tablespoons chopped 2. Spread half of beans in a single
Store-bought buns and bread nearly always fresh cilantro layer on a foil-lined baking sheet.
contain artificial preservatives to help maintain 2 teaspoons seeded Bake at 350° for 20 minutes. Place
freshness. Instead, buy whole-grain buns from minced serrano chile toasted beans in a large bowl.
your local bakery, where ingredients are kept 1 teaspoon ground cumin 3. Heat a small saucepan over medium
clean and simple. Tightly wrap extra buns, and 5⁄
8 teaspoon kosher salt, divided heat. Add 1 teaspoon oil to pan; swirl
freeze (do not refrigerate—this will cause bread 1⁄
4 teaspoon ancho chile powder to coat. Add shallots; sauté 2 minutes
to stale faster) for up to 3 months. 1 large egg or until tender. Add 3 tablespoons
1 (15-ounce) can unsalted 1⁄
2 cup chopped peeled quinoa; cook 2 minutes or until
black beans, rinsed, drained, ripe avocado toasted, stirring frequently. Add 6
and divided 1 tablespoon fresh lime juice tablespoons water; bring to a boil.
4 teaspoons olive oil, divided 1 small tomatillo, finely Cover, reduce heat, and simmer 10
2 tablespoons finely chopped shallots chopped minutes or until liquid is absorbed.
5 tablespoons uncooked quinoa, 4 whole-grain bakery-style 4. Combine remaining 2 tablespoons
rinsed, drained, and divided hamburger buns, toasted uncooked quinoa, mushrooms, garlic,
6 tablespoons water 4 ( 1⁄4 -inch-thick) slices tomato and remaining (untoasted) beans in
4 ounces cremini mushrooms 4 ( 1⁄4 -inch-thick) slices red onion a food processor; pulse until coarsely
Recipes and more at belgioioso.com

rBST Free* | Gluten Free | Vegetarian
*No significant difference has been found in milk from cows treated with artificial hormones.
chopped. Add the cooked quinoa
mixture, cilantro, serrano, cumin,
1⁄
KEYS TO KEEP IT LEAN AND CLEAN
2 teaspoon salt, chile powder, and
egg; pulse until combined. Add

mixture to toasted beans; stir well to
combine. Divide the mixture into
4 equal portions; shape each portion
into a 1⁄2-inch-thick patty.
5. Heat a large cast-iron skillet
over medium heat. Add remaining
1 tablespoon oil to pan; swirl to coat.
Add patties; cook 10 minutes, gently
turning once.
6. Combine chopped avocado,
lime juice, tomatillo, and remaining
1⁄
8 teaspoon salt in a small bowl;
mash to desired consistency.

7. Place 1 patty on bottom half
BIND THE PATTY ROAST HALF TOP WITH GUAC
of each bun. Top each patty with Quinoa, a whole THE BEANS We skip the usual
1 tomato slice, 1 onion slice, and grain, has double the Roasting in the oven condiments and top
about 2 tablespoons avocado mixture. fiber and protein of dries the beans out a bit; our patty with a creamy
breadcrumbs. Some gets folding them in whole adds avocado-tomatillo mixture.
Top with top halves of buns. cooked until fluffy, acting texture and helps keep These fresh ingredients
SERVES 4 (serving size: 1 burger) as a filler and binder, the inside of the patty from save 51 calories and
CALORIES 352; FAT 11.6g (sat 1.9g, mono 6.4g, poly 2.6g); while the rest is left getting mushy. Unsalted 225mg sodium per
PROTEIN 15g; CARB 51g; FIBER 11g; CHOL 47mg; uncooked for added beans save up to 470mg burger over ketchup,
IRON 4mg; SODIUM 511mg; CALC 124mg texture and crunch. sodium per serving. mayo, and mustard.
© 2015 Blue Diamond Growers. All rights reserved.

CHANGE HOW
YOU EAT. CHANGE
ALMOST EVERYTHING.
Eating less meat and more delicious veggie protein is good
for you and the Earth. Find out why at MorningStarFarms.com
and take the Veg of Allegiance.TM #VegAllegiance
healthyhabits
+ Beauty: Cucumbers p. 82 + Diet: Menopause p. 89 + Travel: Brooklyn p. 90
EAT HEALTHY
Plan and strategize to
avoid overeating.
when you’re traveling
A

BY K IMB E R LY H O LL A ND t home, your food
routine may be simple,
predictable even. But
hop on a plane, take a
drive in a car, or catch a train to a
new destination, and all bets are
off. Eating healthy when you’re
out of your comfort zone can be
tricky, if not downright difficult.
“When we travel, our environ-
ment changes,” says diabetes
educator Megrette Fletcher, RD,
cofounder of The Center for
Mindful Eating. “Your habits
change. The travel environment is
very stimulating. That can make
us feel less vigilant.”
Feelings of insecurity and fear
mingle with hunger and anxiety.
It’s a dynamic environment and
one that can lead directly to food
overreactions. “Routines get
broken as well as the control you
may have over what you eat or
when you eat it,” says Susan
Mitchell, PhD, RDN, cohost of
the biweekly podcast Breaking
Down Nutrition on foodfit
fabulous.com. “Our best inten-
tions go out the window.”
But good news: It is possible
I L L U S T R AT I O N : B E E J O H N S O N
for you to eat—and even splurge

a little—while you’re traveling for
business or pleasure, without
going overboard. It just requires a
little extra planning, strategizing,
and willpower. Here’s how.
The Even though you’re traveling and
STRATEGY can’t take it with you, you don’t have to eat
HABIT everything if you’re full. You can stop.
4 Steps for 4 AVOID THE

Smarter TRIPLE THREAT
“When going on vacation,
Choices we often think, ‘Anything
goes!’ which equals, ‘I’m
eating whatever I want
and drinking more than
1 SPLURGE WISELY
You want to enjoy that
usual,’ ” says Upton.
Alcohol is the triple threat
when you’re traveling, she
says. “It is high in calories,
superdelicious gelato you it stimulates your appetite,
can’t find at home. and it reduces your
THE FIX Cut back on inhibitions toward junk
calories a bit before you go. food. Foods that you’d
“I diet two days for every day normally say are off-limits
I’m going to be on vacation,”
says Julie Upton, RD, author
of The Real Skinny. “So if I’m
going away for 10 days, I eat
2 PLAN YOUR MEALS
Hotel rooms are often
ill-equipped for full meal service, 3 DISTRACT YOURSELF
are suddenly just fine after
a few drinks.”
THE FIX For starters,
really healthfully and cut stick with lower-calorie
so you dine out at every meal. Your flight is delayed three
back for 20 days before I’m alcoholic beverages,
leaving to account for the That can really add up on your hours for “maintenance.” Upton says. Good picks:
additional calories I’ll be waistline, Upton says. You could clean out 400 ultralight beers and
eating on vacation.” THE FIX Eat out only once a day.
emails. Instead, you distract
distilled spirits mixed
And when you’re full, stop. yourself with a 600-calorie
If you’re driving, head for a with calorie-free seltzer
Overfilling yourself won’t cheeseburger and fries.
grocery store that has its own or other calorie-free
make the food memory THE FIX “If your habit is to go
salad bar rather than a fast-food beverages. “Avoid many
more potent. “Food is part of eat food, you may need to
joint. Bring foods with you, or do a of the popular summer
the enjoyment,” Fletcher think about something else
says. “Even though you’re quick grocery store run when you to fill that time,” says Fletcher. signature blended drinks,
traveling and can’t take it get to your destination. Rent or One idea: Go for a walk. as they are among the
with you, you don’t have to stay in homes or hotels that have Larger airports are a lot like highest-calorie alcoholic
eat everything if you’re full. kitchenettes. This will help you cities with unique transit beverages and generally
You can stop.” eat a good breakfast and control systems and fun stores. have a lot of added
snack and lunch portions. sugars,” Upton adds.
PACK SMART
Keeping these foods on hand can keep your appetite and your calorie count in check. “Smart
choices can mean the difference between prime health and additional pounds,” Mitchell says.
1 High-fiber fruits. Mitchell is a fan of pecan- 3 Fresh fruit. “I always have fresh fruit that
stuffed Medjool dates. Upton prefers individually won’t smash. This time of year, that would mean
wrapped dried plums. “They’re high fiber, and mangoes,” Upton says. “The fruit is high in fiber
four equal a fruit serving,” Upton says. and filling, too.” And as long as you’re not flying,
2 DIY trail mix. Control the ingredients by making you just need to keep a knife handy to enjoy it.
it at home. “I make my trail mix with peanut butter– 4 Flavored roasted chickpeas. They’re high
filled pretzels, a variety of nuts, dried fruit, and in protein and fiber, plus they’re portable and
good-quality dark chocolate,” Mitchell says. are airport-security friendly, Mitchell says.
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ALISON
The What’s in Your Bag, SWEENEY?
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the gym. Although she prefers to keep
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a quick, polished look. Sweeney is the star and TRULY RADIANT
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The Avoid a Midriff Crisis
DIET Menopause isn’t the boss of
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to decrease breast cancer risk.” The
diet included increased fruits and veg-
etables and whole grains, “but this was
the ’90s,” she notes, “and our big focus
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pay attention to what we were substi-
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M

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gain is like a chubby it might have included fat-free cookies
bogeyman lurking and pudding with whipped topping.
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BREAKFAST GAME ON theater’s signature

popcorn seasoned with
Prospect from 3 AMPLE Gowanus DINNER AND A MOVIE truffle butter and citric salt,
Heights HILLS CREAMERY Now it’s time to play. Walk as the curtain closes on a
Brooklyn is a multicultural (amplehills.com). three-quarters of a mile Williamsburg day well spent eating and
food paradise spanning Burn: 340 calories to THREES BREWING Hop on the subway or in exploring Brooklyn.
nearly 100 square miles. Eat: 640 calories (threesbrewing.com), one an Uber car and head a Burn: 43 calories
That’s why exploring it via of many beer gardens few miles north to veggie- Eat: 1,241 calories
foot and bike is a good LUNCH popping up around the centric 5 SEMILLA
—Cindy Hatcher
idea: You’ll find quirky borough. Sip one of (semillabk.com). Chef
street art, get in great
Park Slope the 20 beers on tap; then José Ramírez-Ruiz offers
Bike off some of those a hyperseasonal tasting
people watching, and decadent bites. Walk a walk a few streets over to TOTAL BURNED:
make room for feasting. quarter of a mile to the the 4 ROYAL PALMS menu, and each course is
artfully presented (tiny
1,029
Begin your journey at corner of Atlantic Avenue SHUFFLEBOARD CLUB TOTAL EATEN:
shot glasses encase sips
1 MILK BAR (milkbar
brooklyn.com) in Prospect
and Furman Street to (royalpalmsshuffle.com),
a swanky indoor arena of soup, a crispy cabbage 3,032
pick up a Citi Bike (find leaf stands in for bread in TOTAL STEPS:
Heights. Snag a seat on
the sunny patio, order
routes and stations for where you can partake
of this trendy “sport”; a sandwich nibble). 15,650
P H O T O G R A P H Y: ( C L O C K W I S E F R O M T O P R I G H T ) D A N I E L K R I E G E R , C O U R T E S Y O F M I L K B A R , D A N I E L K R I E G E R , L U C Y S C H A E F F E R , A N D TA R A D O N N E
the bike-share program End your Brooklyn NET CALORIES: 2,003
a coffee and a breakfast at citibikenyc.com), then you’ll burn a decent
salad of kale, berries, 1⁄ amount of calories and journey half a mile away
cruise 1 2 miles down at NITEHAWK CINEMA
and goat cheese, topped tree-lined streets before garner a few cheers from
with a poached egg. enthusiastic observers. (nitehawkcinema.com).
dropping off your bike Catch a cult classic and a WILLIAMSBURG
Next, take a 2-mile trek near the Barclays Center. Burn: 289 calories
to the Brooklyn Bridge, Drink: 195 calories double IPA from Brooklyn 5
From there, it’s about a Brewery, an excellent
a journey rewarded with 3⁄
4-mile walk to
amazing vistas and accompaniment to the
FRANNY’S (frannys
a deliciously crafted brooklyn.com) for
snack or two. lunch. Speaking to
Burn: 170 calories Brooklyn’s rich Italian
Eat: 546 calories heritage, but with a
modern accent, Franny’s
MORNING
does a great take on the
Brooklyn nouveau pie. Try their BROOKLYN
Bridge pizza topped with clams, BRIDGE
This 132-year-old beauty chiles, and parsley.
connects Brooklyn to Burn: 187 calories
lower Manhattan, offering Eat: 410 calories
approximately a million
selfie-worthy views during 3
2
the 2-mile round-trip

journey. Once you’ve
crossed back to Brooklyn,
head to pier 5, which
hosts the ultimate in foodie
fare, 2 SMORGASBURG
(smorgasburg.com), on
summer Sundays (see
other locations and dates
online). Rehydrate with
a Watermelon and
Tarragon soda from
Brooklyn Soda Works. PROSPECT
Then cool off with a small HEIGHTS
cone of creamy goodness 4
1
PARK
90 C O O K I N G L I G H T A U G U S T 2 0 1 5 GOWANUS SLOPE
Artfully simple,
incredibly delicious.
©2015 STACY’S PITA CHIP COMPANY, INC.
Make this pizza—or
one of 57 others—part
of your Cooking Light Diet
meal plan. Sign up at diet
.cookinglight.com/pizza.
CHEESY CAULIFLOWER CRUST

No “knead” for bread—this cheesy veggie
crust has half the carbs and double
the fiber of traditional pizza dough.
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : L I N D S E Y L O W E R
C
auliflower pizza 1⁄
2 cup sliced red bell cauliflower to a baking sheet Parmesan cheese in a bowl.
crust is every- pepper lined with parchment paper. Press cauliflower mixture
where on social 1⁄
2 cup thinly sliced fresh Repeat procedure with into 2 (8-inch) circles on
media. But while basil, divided remaining cauliflower. Coat a baking sheet lined with
the recipes sound healthy, 1⁄
4 teaspoon freshly ground cauliflower with cooking parchment paper. Coat
most are loaded with calories, black pepper, divided spray. Bake at 375° for 25 crusts with cooking spray.
fat, and sodium. Our version 1⁄
8 teaspoon kosher salt minutes, stirring once. Cool. 6. Bake crusts at 450° for
is lighter—and you can eat 3 garlic cloves, minced 3. Increase oven temp to 450°. 22 minutes or until browned.
the entire pizza. 2.5 ounces shredded part- 4. Heat a large skillet over Remove pan from oven; top
skim mozzarella cheese medium-high heat. Add 1 crusts evenly with mush-
VEGGIE (about 2⁄3 cup), divided
PIZZA WITH teaspoon oil to pan; swirl to room mixture, tomatoes,
2 large egg whites coat. Add mushrooms and spinach, remaining 14⁄ cup
CAULIFLOWER
CRUST 0.5 ounce grated bell pepper; sauté 5 minutes basil, remaining 1 ⁄8 teaspoon
Hands-on: 25 min. Parmesan cheese or until tender. Set aside. black pepper, and remaining
1⁄
Total: 60 min. 2 cup thinly sliced 5. Place cauliflower in a mozzarella cheese. Bake an
seeded tomatoes
1 cauliflower head, roughly 2⁄
clean kitchen towel. Squeeze additional 7 minutes or until
3 cup fresh baby spinach
chopped (about 3 pounds) until very dry. Combine cheese melts.
Cooking spray 1. Preheat oven to 375°. cauliflower, remaining 1 SERVES 2 (serving size: 1 pizza)
2. Place half of cauliflower teaspoon oil, 14⁄ cup basil, 1 ⁄8 CALORIES 350; FAT 15.8g (sat 6g, mono
2 teaspoons olive oil, 5.7g, poly 1g); PROTEIN 26g; CARB 32g;
divided in a food processor; pulse teaspoon black pepper, salt, FIBER 11g; CHOL 25mg; IRON 3mg;
1⁄
2 cup presliced cremini 10 to 15 times or until finely garlic, 2 ounces mozzarella SODIUM 658mg; CALC 488mg
mushrooms chopped (like rice). Transfer cheese, egg whites, and —Recipe by Rebecca Longshore
ADV ERT I S EM EN T
YOUR WEEKNIGHT GAME PLAN

Fast, Fresh, and Healthy Dinners from the Kitchen of
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Cooking Light is a food and recipes magazine focused on living a healthy lifestyle. These products are developed under license from Cooking Light magazine; Cooking Light is not intended as a nutritional claim. Cooking Light is
a trademark of Time Inc. Lifestyle Group. All referenced trademarks are the properties of their respective owners. © 2015 Time Inc.
FROM THE CL GARDEN
Late Summer
Harvest
Heat-loving plants make a quick
fix for dinner tonight.
BY MA RY BETH S HA DDIX
W

hile you might prefer growing season, you might even determine when to sow, count back the
a lazy afternoon squeeze in two subsequent plantings days from your anticipated first day of
P H O T O G R A P H Y: ( L O C AT I O N ) R A N DY M AYO R
in the shade, your of beans, such as edamame or quick- frost. Consult tools such as the Fall-
okra, eggplants, and to-pick bush beans. Harvest Planting Calculator at johnny
peppers love the heat, And while it may be swimsuit- seeds.com; keep track of your packs
performing their best in late summer. and-sandals hot, now is the time to and save seeds from summer crops with
We planted these heat seekers in our start planning for cool-season crops. organizers from seedkeepercompany
summer garden designs (featured in the You have just weeks to get seeds going .com; and use The Seed Garden, a home-
May issue and online at cookinglight in time to grow into great fall dishes. owner’s guide to saving heirloom seeds,
.com/garden), counting on abundant Consider bok choy; napa cabbage; available at seedsavers.org. But for now,
harvests throughout July and August. lettuce; kale; spinach; Swiss chard; and seek a spot of shade, and enjoy the rest
If you’re lucky enough to have a long turnip, mustard, or collard greens. To of summer’s bounty.
beyond® natural purées
are made simply — with human-grade
ingredients plus vitamins, zinc or
prebiotic fiber. The purées coat,
not soak, your dog’s dry food, to create ADDED ARTIFICIAL COLORS,
an enhanced meal experience. FLAVORS OR PRESERVATIVES
Purina trademarks are owned by Société des Produits Nestlé S.A. Learn more at beyondpetfood.com/purees
FROM THE CL GARDEN
NOW HARVESTING
AUGUST TREATS
SWEET PEPPERS
Plantings of sweet peppers
(appropriately called
‘Yummy’) yield handfuls for ‘Yummy’ sweet French filet
snacks and salads. peppers bean ‘Cantare’
EGGPLANT
For flavorful eggplants,
we tested selections from
finger-size to fat globes:
‘Fingers Mix’ and
‘Rosa Bianca.’
HOT PEPPERS
Small, sizzling-hot peppers,
such as ‘Shishito’ and
‘Padron,’ are perfect picks
for summer gardens and
plates: Simply sauté on high
heat with a smattering of
oil and salt.
‘Fingers Mix’ Peppers
BEANS eggplant produce
Bushels of tender abundantly
French filet beans, plump and impress as
edamame pods, and slender the quickest
appetizer.
ropes of Asian ‘Red Noodle’
beans provide for creative
menu options such as stir-
fries, cold snap-bean
salads, steamed and salty
soybeans, and more.
OKRA
Best suited for those with
space and a tolerance for
itchy picking and Hades
heat. Try ‘Little Lucy’ or ‘Lee’
in containers and ‘Clemson
Spineless’ in roomy rows. ‘Alabama ‘Red Noodle’
Red’ okra beans
Enjoy the decorative
hibiscus-like flower for its
life span of a day, and then
use a knife to harvest the
fast-growing pods while MEET OUR GARDENER Mary Beth Shaddix is a gardener and writer based near
tender and no longer than Birmingham, Alabama. She plans and oversees the Cooking Light Garden and
your fingers. contributed to Pick Fresh, our cookbook and garden guide. Connect with Mary Beth
at marybethshaddix.com or @mbshaddix on Instagram and Twitter.
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FROM THE CL GARDEN
PROSCIUTTO-WRAPPED
GRILLED OKRA
Hands-on: 20 min.
Total: 30 min. oil, vinegar, honey, rind,
A sweet-tangy balsamic glaze pepper, and salt in a small
makes this summertime appetizer bowl, stirring with a whisk.
irresistible. Using two skewers for 3. Wrap okra halves with
the wrapped okra makes it easier prosciutto strips. Thread
to flip on the grill. wrapped okra onto 8
1⁄
(12-inch) skewers. Brush
P H O T O G R A P H Y: ( T O P ) J E N N I F E R C A U S E Y A N D ( B O T T O M ) R A N DY M AYO R ; F O O D S T Y L I N G : ( T O P ) K E L L I E G E R B E R K E L L E Y A N D ( B O T T O M ) B L A K E S L E E W R I G H T G I L E S ; P R O P S T Y L I N G : C L A I R E S P O L L E N
4 cup extra-virgin olive oil,
divided wrapped okra evenly with
2 tablespoons balsamic remaining 1 tablespoon oil.
vinegar 4. Place okra on grill rack
1 teaspoon honey coated with cooking spray;
1⁄
2 teaspoon grated lemon grill 8 minutes or until
rind prosciutto is crisp and okra
1⁄
4 teaspoon freshly ground is crisp-tender, turning once
black pepper after 4 minutes. Brush
1⁄
8 teaspoon kosher salt wrapped okra with half of
1⁄
2 pound okra pods, cut in balsamic mixture; grill 1
half lengthwise minute. Remove from heat;
4 ( 1⁄2-ounce) slices drizzle with remaining
prosciutto, cut lengthwise balsamic mixture.
into 1⁄2-inch-wide strips
SERVES 8 (serving size: about 4 wrapped
Cooking spray okra halves)
1. Preheat grill to medium-
high heat. 4g; FIBER 1g; CHOL 6mg; IRON 0mg;
2. Combine 3 tablespoons SODIUM 222mg; CALC 24mg
1 pound red noodle or Chinese ginger; stir-fry 3 minutes or until

long beans, trimmed and cut beans start to brown. Add garlic;
into 4-inch pieces stir-fry 1 minute. Add shrimp; stir-fry
2 tablespoons canola oil 3 minutes. Combine mirin, soy sauce,
1 (3-inch) piece fresh ginger, and Sriracha in a small bowl. Add
peeled and thinly sliced mirin mixture to bean mixture; cook
3 garlic cloves, chopped 1 minute, tossing to coat. Top with
1 pound medium shrimp, peeled green onions and sesame seeds.
and deveined
1⁄ SERVES 4 (serving size: about 2 cups)
4 cup mirin (sweet rice wine) CALORIES 240; FAT 9.6g (sat 0.9g, mono 5g, poly 2.8g);
2 tablespoons lower-sodium PROTEIN 19g; CARB 17g; FIBER 4g; CHOL 143mg;
soy sauce IRON 2mg; SODIUM 496mg; CALC 139mg
2 teaspoons Sriracha (hot chile —Recipes by Laura Zapalowski

sauce, such as Huy Fong)
SHRIMP WITH GINGER-GARLIC 1⁄
3 cup sliced green onions
RED NOODLE BEANS
1 tablespoon toasted sesame seeds MORE ONLINE
These meaty long beans take wonderfully 1. Bring a saucepan of water to a boil. Find planting plans, our favorite
to Asian flavorings such as soy sauce and Add beans to pan; cook 3 minutes or varieties to grow, and harvest tips at
Sriracha. Look for mirin in the supermarket’s until crisp-tender. Drain well; pat dry. cookinglight.com/garden. Use
international aisle, or substitute marsala 2. Heat a wok or large skillet over high #CLPickFresh to connect with us.
wine or dry sherry instead. heat; add oil to pan. Add beans and
Life is hectic.
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Cook like a genius as
Keith Schroeder reveals
the science behind his art.
THIS MONTH’S LESSON
Grilled
Short
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : C L A I R E S P O L L E N . P O R T R A I T A N D B O O K : R A N DY M AYO R ; S T Y L I N G : L I N D S E Y L O W E R
Short Ribs with

Cucumber
and Orange Salad
Ribs Recipe p. 106
I
f you’ve been to a
Korean barbecue
restaurant, you’ve
probably enjoyed
kalbi, grilled flanken-
style short ribs, which are
long and thin and cut across
the bone. But it’s unlikely
that you’ve had grilled
English-cut short ribs (the
type you typically braise).
A straight-ahead dry rub
with a touch of cornstarch
traps in juices just enough
to allow quick formation of
a crust, so the ribs can spend
a longer-than-usual time
on the grill without added
moisture. These slow-grilled
short ribs are an absolute
revelation: smoky, intensely
beefy, steaklike yet tender,
and begging to be sliced
thinly, à la Texas brisket.
now an
award
winner !
Keith’s first
Cooking Light
cookbook, Mad
Delicious, is a
2015 James Beard Foundation Book
Award winner for Focus on Health.
Keith’s Recipe Breakdown
mad SHORT RIBS WITH CUCUMBER AND ORANGE SALAD
delicious Hands-on: 30 min. Total: 4 hr.
Short ribs are typically braised, but they also hold up beautifully over low heat on the grill—the technique is a real
game-changer. So, too, is the lightly charred orange, peel and all: fragrant, fruity, and removed of most of its bitterness.
Ingredient Amount Why Follow These Steps:

he Brown sugar >> Combine first 6 ingredi-
1 1⁄2 tablespoons Glaze-y. Molasses-y. Sticky. Fun.
o rt s ents. Pat ribs dry; rub with
f rib
Cornstarch 1 tablespoon To absorb juices that want to seep away—because spice mixture. Refrigerate
we have a salt/sugar rub, which draws out moisture. for 30 minutes.
Garlic powder 1 tablespoon Garlic powder won’t develop off flavors when >> Heat grill to medium heat.
part of a charred crust. (Raw garlic does.)
>> After preheating, turn left
3⁄
Kosher salt 4 teaspoon Just enough salt to season without deeply burner off (leave right burner
surface-curing. on). Coat grill rack with
Dry mustard 1 teaspoon Bitter. Pungent. Balance. cooking spray. Arrange ribs
on left side of grill rack;
Ground red 1 teaspoon Oddly, ground red pepper is subtler than black grill, covered, 3 hours or
pepper pepper in this combination and chars more evenly.
until tender and a thermom-
Short ribs, 2 1⁄2 pounds A slick selection for slow grilling. Short ribs will hold eter registers 200° (maintain
bone-in up to the dry heat and remain unctuous within. grill temperature at 325°).
Cooking spray Place ribs on a cutting board;
cover loosely with foil. Let
e Navel orange 1, thickly sliced Adds some scraggy textural contrast. Makes stand 10 minutes.
r th the salad less dainty. Keep the peel on—really.
d
Fo ala >> Increase grill temperature
s
Persian 4, shaved paper thin Some sprite and crunch against the deep, to high. Place orange slices
cucumbers (about 2 cups) charred beef. on right side of grill rack;
Shallots 1⁄
4 cup, thinly shaved Raw-onion lite. cook 3 to 4 minutes on each
(about 2 shallots) side or until charred. Cool
slightly; coarsely chop.
Lemon juice 2 tablespoons Acid, Part 1: The Brightness. Combine orange and next 8
White vinegar 2 tablespoons Acid, Part 2: The Breadth, or the Stretch. White ingredients (through grated
vinegar is a broader, rounder acid than lemon garlic) in a large bowl.
juice. Combine the two, and they harmonize like
Motown backup singers. >> Cook rice in a skillet over
medium heat for 2 to 3
Fresh flat-leaf 1 tablespoon, Serves to tie it all together. Neutral, grassy. minutes or until the color of
parsley coarsely chopped Perfect. toast, stirring frequently.
3⁄
Kosher salt 8 teaspoon To help wilt the salad gently—along with the acids. Place rice in a spice grinder
or mortar; finely grind.
Habanero chile 1, seeded and Likes white vinegar. And oranges.
thinly sliced >> Remove rib meat from
bones; discard bones. Cut
Garlic clove 1, grated on a rasp or For punch.
Microplane grater meat into thin slices. Place
cucumber mixture on a
to ish Uncooked long- 1 tablespoon Yes, dry rice. Like the traditional garnish on platter; top with rib meat.
rn grain white rice Thai larb, for crunch. Sprinkle with ground rice.
ga
SERVES 4 (serving size: about 3 ounces meat and 3⁄4 cup salad)
CALORIES 345; FAT 12.2g (sat 5.2g, mono 6.1g, poly 0.6g); PROTEIN 30g;
CARB 31g; FIBER 5g; CHOL 89mg; IRON 5mg; SODIUM 609mg; CALC 109mg
VELVEETA® Queso Burgers
How do cheeseburgers technically become Queso Burgers? By being topped with
a melty mixture of VELVEETA and RO*TEL® Diced Tomatoes & Green Chilies.
Prep Time: 20 min. | Makes: 6 servings
What you need: Make it:

1.5 lbs. ground sirloin Heat grill to medium heat.
1 lb. (16 oz.) VELVEETA, cut into 1/2-inch cubes Shape meat into 6 (1/2-inch thick) patties. Grill 4 to 5 min. on each side or until done (160ºF).
1 can (10 oz.) RO*TEL® Diced Tomatoes Meanwhile, microwave VELVEETA and RO*TEL® in microwaveable bowl on HIGH 5 min. or
& Green Chilies, undrained until VELVEETA is completely melted, stirring after 3 min. Place burgers on bottom halves
6 hamburger buns of buns; top each with 2 Tbsp.VELVEETA sauce. Cover with lettuce, tomatoes and tops of buns.
6 pieces leaf lettuce
1 large tomato, cut into 6 slices For more Liquid Gold recipes visit VELVEETA.com
FIVE
SECRETS
to
FIVE-
INGREDIENT
COOKING
Transform a handful of ingredients into an
elegant dinner with Rozanne Gold’s
principles for modern cooks.
BY ROZA N N E GO L D P H OTOGR AP HY BY BR IA N WOODCOCK

Pork Medallions with
Scallions and Magic
Green Sauce
Recipe p. 114
1
USE ONE
INGREDIENT
SEVERAL
WAYS
I begin this process
by thinking about how an
ingredient can anchor a dish
in more than one preparation.
For example, you could
sauté asparagus, toss it with
pasta, and top the dish with
boiled asparagus peelings
that resemble a kind of faux
fettuccine. Here I have
exploited scallions, which are
delicious both cooked and
raw: Their natural sugars
caramelize when sautéed or
stir-fried, a little goes a long
way when pureed raw into a
sauce, and slivers bring fresh
oniony crunch as a garnish.
OVER THE YEARS, I HAVE DEVELOPED A KITCHEN PHILOSOPHY that delivers delicious, creative,
healthy food with as little fuss as possible. It requires absolutely no compromises and instead
helps you discover a new mindfulness about the quest for great ingredients, interesting flavor
combinations, and streamlined, often new techniques. All of the recipes here use only five
ingredients (not counting salt, pepper, and cooking oil), and they all look and taste far more
complex than the simple sum of their parts. Each is finished and garnished with inten-
tion, and there is a wow factor with them all. These are dishes that are special enough
for company and comforting enough for the family. And the recipes have been
created with balance in mind—a give and take between the time each takes
to prepare and the amount of effort in its cooking. Here are five
principles that underpin the notion of beautifully simple,
very delicious five-ingredient cooking.
2
Let the oven magically
transform raw ingredients
into dishes with deep flavors
and arresting textures
COOK IT while you tend to other
things. Long, slow cooking
LOW AND provides steady moisture
SLOW, at a low temperature,
which softens protein and
HANDS - allows flavors to develop
FREE differently than a flash in a

hot pan. You’ll become a
believer when you taste this
chicken dish: Slow cooking
results in exceedingly
tender flesh, and the skin
gets crisped under the
broiler right before serving.
F O O D S T Y L I N G : M A R I A N C O O P E R C A I R N S ; P R O P S T Y L I N G : PA I G E H I C K S
Meltingly Tender
Chicken with Miso,
Ginger, and Carrots
Recipe p. 114
Sizzling Skirt Steak
with Asparagus and
Red Pepper
Recipe p. 114
3
KEEP It’s hard to imagine that an upscale dish with multiple components
can be prepared in one pan. The wonderful steak recipe here uses the
IT ALL technique of “step cooking”—first stir-frying vegetables in a pan, and then
separately cooking the protein in the same pan, accentuating all the
IN ONE accumulating flavors. Since the pan is already hot, the steak cooks
PAN
in a jiffy. There is only one pan to clean, and the two-step dance gives
the cook a real sense of ease and simplicity.
4
USE AN
OUTLIER
INGREDIENT
Adding one unexpected
ingredient to a simple dish
can enhance the flavor
exponentially. When working
with limited time and only a
handful of ingredients, the goal
is to make each one meaning-
ful and resonant. Powerhouse
ingredients—wasabi peas,
za’atar, fish sauce, truffle oil,
or Calabrian chiles—are
wonderful “discovery foods”
that add layers of complexity
to more familiar dishes. This
outlier principle will prompt
you to have fun seeking out
new sources of big flavor.
Wasabi Pea Tofu with

Red Cabbage and Leeks
Recipe p. 116
Roasted Shrimp with
Mushrooms, Broccolini,
and Foaming Chive
Butter Sauce
Recipe p. 116
5
BLAST This might be my favorite principle. Take a few compatible ingredients,
spread them on a pan, and time them so they blast away in a superhot oven to
IT optimal flavor. I use this technique to flash-roast filet mignon, caramelize vegetables,
“oven-grill” shrimp, and steam clams. Dinner comes together in a flash with
FAST
unexpectedly delicious results. High-heat oven cooking leaves you time, and space,
for an extra flourish atop the stove, like making a sauce. In the recipe here, a trio
of shrimp, shiitakes, and Broccolini soars under a glaze of foaming chive butter
sauce that you make in just a couple of minutes. It’s dramatic and resembles
something you’d order in an upscale restaurant.
FIVE-INGREDIENT COOKING RECIPES
to coat. Add pork and 2-inch 3. Bake at 300° for 45 12 ounces asparagus,
onion pieces; cover and cook minutes. Remove pan from trimmed
4 minutes. Turn pork over. oven. Turn chicken over, and 1 large red bell pepper,
Add tomatoes; cook 2 cover pan tightly. Bake at thinly sliced
minutes. Sprinkle with 300° for 1 hour. Remove pan 2 tablespoons olive oil
remaining 1 ⁄8 teaspoon salt. from oven. Place a zip-top 1. Combine steak and 1
PORK MEDALLIONS Arrange pork mixture on a plastic bag inside a 2-cup tablespoon fish sauce in a
with SCALLIONS AND platter. Drizzle with sauce; glass measure. Pour drip- shallow dish. Cut 1 onion in
MAGIC GREEN SAUCE sprinkle with slivered onions. pings into bag (leave solids half lengthwise. Grate half
Hands-on: 20 min. in pan); let drippings stand
SERVES 4 of the onion. Add onion
Total: 20 min. CALORIES 316; FAT 21.6g (sat 4.8g, mono 5 minutes (fat will rise). Seal pulp to steak; toss to coat.
Scallions are used three ways: 13.4g, poly 2.2g); PROTEIN 24g; CARB bag; carefully snip off 1 Cover and let stand at room
in a sauce, as a vegetable, and as 7g; FIBER 2g; CHOL 62mg; IRON 2mg;
bottom corner of bag. Drain
a garnish. The sauce can be made SODIUM 436mg; CALC 67mg temperature for 30 minutes.
drippings into a small bowl, 2. Cut remaining 11 ⁄2 onions
a day ahead and magically trans-
stopping before fat layer into 14⁄ -inch-thick vertical
forms the simplest food into
reaches opening; discard fat. slices. Cut each asparagus
something spectacular. Try it on
4. Preheat broiler. spear diagonally into 3
chicken or steak, too, or as a
5. Broil chicken and carrots pieces. Combine sliced
spread in a sandwich.
3 minutes or until skin is onion, asparagus, bell pepper,
1 small jar capers browned. Drizzle with
MELTINGLY and oil; toss to coat. Heat a
1 cup packed chopped drippings; sprinkle with
fresh cilantro (1 bunch) TENDER CHICKEN large wok or stainless steel
carrot tops. skillet over high heat. Add
1⁄
4 cup extra-virgin olive oil, with MISO, GINGER,
divided AND CARROTS SERVES 4 (serving size: 1 chicken thigh vegetables to pan; stir-fry
and 3 carrot halves)
1 tablespoon water Hands-on: 12 min. CALORIES 330; FAT 17.5g (sat 4.8g, mono
5 minutes or until crisp-
2 bunches green onions, Total: 2 hr. 10 min. 7.3g, poly 3.5g); PROTEIN 29g; CARB tender. Add remaining 11⁄2
divided There is very little hands-on prep 14g; FIBER 4g; CHOL 157mg; IRON 2mg; teaspoons fish sauce to pan;
SODIUM 422mg; CALC 57mg stir-fry 30 seconds. Remove
4 (4-ounce) boneless here; your oven does most of the
center-cut loin pork chops work. The combination of flavors is vegetable mixture from pan;
3⁄
8 teaspoon salt, divided exuberant, and the texture of the keep warm.
1⁄
4 teaspoon freshly ground chicken is as succulent as can be. 3. Scrape onion pulp off of
black pepper 4 skin-on, bone-in chicken steak. Return wok to high
16 heirloom cherry tomatoes thighs (about 28 ounces) heat. Add steak to pan; cook
(red and yellow), halved 16 large garlic cloves, peeled 3 minutes on each side or
1. Spoon 1 tablespoon caper and divided SIZZLING SKIRT until desired degree of
brine and 2 tablespoons 1 (2-inch) piece fresh ginger STEAK with ASPARAGUS doneness. Place steak on a
drained capers into the bowl 6 large carrots with tops, AND RED PEPPER cutting board; let stand at
trimmed and peeled Hands-on: 20 min. Total: 40 min. least 5 minutes. Cut steak
of a mini food processor.
2 tablespoons white miso The marinade of fish sauce and across the grain into slices.
Add cilantro, 3 tablespoons
grated red onion gives intense Serve with vegetables.
oil, and 1 tablespoon water. 1. Preheat oven to 300°.
Chop green onions to flavor to the steak, tenderizes the SERVES 4 (serving size: 3 ounces steak
2. Place chicken in a large and about 3⁄4 cup vegetables)
meat, and results in a slightly cara-
measure 3 tablespoons. Add ovenproof skillet. Grate 4 CALORIES 300; FAT 16.4g (sat 4.6g, mono
melized crust. Use your largest
3 tablespoons green onions garlic cloves, and spread over 9.7g, poly 1.2g); PROTEIN 27g; CARB
sauté pan (preferably 14-inch so 11g; FIBER 4g; CHOL 74mg; IRON 5mg;
to cilantro mixture; process chicken. Add remaining 12
that the vegetables and steak SODIUM 612mg; CALC 48mg
until smooth. garlic cloves to pan. Grate have room to caramelize and cook
2. Cut remaining onions ginger; add to pan. Halve quickly) or a large wok.
diagonally into 2-inch carrots lengthwise; add to
pieces. Cut 8 pieces length- 1 pound skirt steak, halved
pan. Chop carrot tops to
crosswise
wise into slivers; set aside. equal 2 tablespoons; set
1 1⁄2 tablespoons fish sauce,
3. Heat a large skillet over aside. Spread miso evenly divided
medium-high heat. Sprinkle over chicken and carrots,
2 medium red onions,
pork with 14⁄ teaspoon salt tossing to coat. Arrange divided
and pepper. Add remaining chicken, skin side down;
1 tablespoon oil to pan; swirl cover pan tightly with foil.
The fast lane
from How do you get there? Ask for Alaska. If you’re passionate about
what you cook, satisfy your wildest desire with the enticing taste of succulent,
to and sustainable seafood harvested from the purest Alaskan waters.
For this Korean Soybean Cured Wild Alaska Salmon recipe and more
tempting seafood ideas go to wildalaskaseafood.com
©2 014 Alaska Seafood Marketing Institute
FIVE-INGREDIENT COOKING RECIPES
2. Heat a large skillet over

medium heat. Add 1
tablespoon oil to pan; swirl
to coat. Add cabbage and
leeks to pan; cook 8 minutes
or until crisp-tender, stirring
1. Place a large roasting pan occasionally. Stir in 1 ⁄2
or jelly-roll pan in oven. teaspoon salt and 14⁄ tea-
Preheat oven to 500° (leave WASABI PEA TOFU spoon pepper. Keep warm.
the pan in the oven while with RED CABBAGE 3. Place 34⁄ cup peas in the
it preheats). AND LEEKS bowl of a food processor;
2. Combine Broccolini, Hands-on: 35 min. Total: 35 min. process until very finely
1 tablespoon oil, 14⁄ teaspoon This dish is spectacular, ground and powdery. Place
salt, and 14⁄ teaspoon pepper as wasabi peas make a ground peas in a shallow
in a bowl; toss to coat. delicious breading for dish. Place egg in another
Combine mushrooms, tofu. Surprisingly, they shallow dish. Sprinkle tofu
ROASTED SHRIMP
1 tablespoon oil, and lose their bite when cooked but with remaining 1 ⁄2 teaspoon
with MUSHROOMS,
1⁄ provide intriguing flavor and
BROCCOLINI, AND 8 teaspoon salt in another salt and remaining 1⁄2
crunch in the slightly sweet, salty
FOAMING CHIVE bowl; toss to coat. Combine teaspoon pepper, pressing
crust. Look for cans of the peas in
BUTTER SAUCE shrimp, remaining 1 gently to adhere.
the Asian food section of your
Hands-on: 20 min. Total: 30 min. tablespoon oil, 14⁄ teaspoon 4. Heat a large skillet over
supermarket or in the bulk bin of
This dish is simplicity itself: salt, and remaining 14⁄ some large grocery stores. A few medium-high heat. Add 2
Everything cooks on a roasting teaspoon pepper in another crushed peas get sprinkled on top tablespoons oil to pan; swirl
pan in a very hot oven in stages for bowl; toss to coat. of the finished dish for added to coat. Dredge 1 side of
just 12 minutes, and the foaming 3. Arrange Broccolini and crunch and a pop of pungency. each tofu slice in ground
chive butter sauce takes only 2 mushrooms side by side on peas; dip in egg. Dredge
one half of hot roasting pan 2 (14-ounce) packages
minutes on the stovetop. Be sure same side of tofu a second
water-packed extra-firm
to add the minced chives at the (leave other half of pan open tofu, drained time in the ground peas.
last moment after the pot comes for shrimp). Roast at 500° 1⁄ Arrange tofu slices, dredged
4 cup canola oil, divided
off the heat; cooking will turn for 8 minutes. Add shrimp side down, in pan; cook 5
12 ounces thinly sliced
the chives bitter. to pan. Roast vegetables and minutes or until browned.
red cabbage
1 pound Broccolini, shrimp 4 minutes or until 4 leeks, white and light Add remaining 1 tablespoon
cut into thirds shrimp are done. green parts thinly sliced oil to pan; turn tofu slices
3 tablespoons olive oil 4. Place remaining 1 ⁄8 1 teaspoon kosher salt, over, and cook 2 minutes.
3⁄
4 teaspoon kosher salt, teaspoon salt, butter, and 2 divided 5. Place remaining 14⁄ cup
divided tablespoons water in a small 3⁄
4 teaspoon freshly ground peas in a zip-top plastic bag;
1⁄
2 teaspoon freshly ground saucepan over medium-high black pepper, divided lightly crush with a rolling
black pepper, divided heat; bring to a simmer. 1 cup wasabi peas, divided pin or a small heavy pan.
5 ounces shiitake Remove pan from heat; stir 1 large egg, lightly beaten Serve tofu with cabbage
mushroom caps, sliced in chives. Serve sauce with mixture; sprinkle with
1 pound large shrimp, shrimp and vegetables. 1. Cut each tofu block crushed peas.
peeled and deveined crosswise into 4 slices.
SERVES 4 (serving size: about 1 1⁄2 cups SERVES 4 (serving size: about 1 1⁄4 cups
2 tablespoons unsalted vegetables, one-fourth of shrimp, and about Arrange tofu in a single cabbage mixture, 2 tofu slices, and about
butter 2 teaspoons butter sauce) layer on several layers of 1 tablespoon crushed peas)
CALORIES 281; FAT 17.2g (sat 5.2g, mono CALORIES 450; FAT 26.9g (sat 4.7g, mono
2 tablespoons water 9g, poly 1.4g); PROTEIN 20g; CARB 12g;
paper towels. Cover tofu 12.7g, poly 8.9g); PROTEIN 24g; CARB
2 tablespoons minced FIBER 2g; CHOL 158mg; IRON 1mg; with additional paper towels; 29g; FIBER 4g; CHOL 47mg; IRON 6mg;
fresh chives SODIUM 565mg; CALC 146mg let stand 15 minutes. SODIUM 607mg; CALC 244mg
All trademarks are owned by Frito-Lay North America, Inc. © 2015
C H E RY L S LOC UM D O M ENI CA M A RC H ETTI
JA MES R A NSO M
F RE S H F I G GA LE T T E
Transformed by the oven’s
heat, figs’ flavor deepens to
a rich, jammy intensity.
Recipe p. 128
SUMME R FIG AN D
WAT E RME LO N SAL AD
A pop of acidic vinaigrette
balances ultrasweet figs.
Recipe p. 128
G L A Z E D C H I CKE N
A N D F I G S K E WE RS
Over the fire, figs caramelize
and take on smoky flavor.
Recipe p. 128
YOUR DESERT KING FIGS
Deep green skins reveal strawberry-
hued, melt-in-your-mouth flesh that’s very,
but not overwhelmingly, sweet.
AF TER A Q U I C K V I S I T IN J U N E , figs make

STRIPED TIGER FIGS
When fully ripe, these yellow and
a short comeback in August, so get busy grilling,
green fruits have a prominent sweet
baking, or simply eating them fresh. Figs keep, berry flavor. They are just as great
refrigerated, for 3 to 4 days. Store in a single layer in desserts as in savory applications.
on a paper towel and lightly cover with plastic wrap,
or place in an egg carton for extra protection. You
can also freeze them for up to 6 months; they will be
very soft when thawed (best for cooked or pureed
uses). Here are some of the most common varieties.
BROWN TURKEY FIGS

This variety has very
tender, velvety brown
skin that bruises easily.
Sweet and juicy with
notes of hazelnut in their
mild flavor, they are
delightful in salads and
work well in desserts.
CALIMYRNA FIGS
This variety boasts
pale yellow skin; pale pink,
juicy flesh; and a delicate
BLACK MISSION FIGS honeylike, nutty flavor.
These are small and dense with Grilling brings out their
tough purple-green skin and slightly caramel notes and
sticky, dark pink flesh. They have a rich, softens their texture.
jamlike flavor, pairing well with savory
ingredients like salt, herbs, and spices.
These figs also go well with cheese.
LAMB CHOPS
WI T H F R E S H F I G
PA N SAU C E
Figs combine with
herbs and wine for a
rich, savory sauce.
Recipe p. 126
SMALL-BATCH FIG JAM
Hands-on: 10 min.
Total: 60 min.
Consider this jam a “refrigerator
preserve,” but you can process
Fig preserves are among the it for canning, if you wish. Enjoy it
easiest to make because the fruit spread on whole-grain bread
mixture thickens beautifully on or scones.
its own without added pectin.
3 lemons
1 1⁄2
cups sugar
1⁄
cup honey
4
3 tablespoons fresh
lemon juice
3 thyme sprigs
2 pounds ripe fresh Black
Mission figs, stemmed
and quartered
1. Remove strips of rind
from lemons using a
vegetable peeler, avoiding
white pith. Combine rind
strips and remaining
ingredients in a large, heavy
saucepan or large Dutch
FO O D ST Y L I N G : S I M O N A N D R EWS ; P RO P ST Y L I N G : CL A I R E S P O L L E N . P RO D U CE P ROV I D E D BY TH E CA L I FO R N I A FI G A DV I S O RY B OA R D
oven; bring to a boil over
medium-high heat. Reduce
heat to medium; cook 50
minutes or until mixture
thickens, stirring frequently
to prevent sticking. To test
for doneness, place a small
amount on a chilled plate.
Tilt the plate; preserves
should move sluggishly.
(If testing with a candy
thermometer, it should read
220°.) Discard thyme and
lemon rind strips.
SERVES 24 (serving size: 2 tablespoons)
CALORIES 132; FAT 0.2g (sat 0g, mono 0g,
2g; CHOL 0mg; IRON 0mg; SODIUM
1mg; CALC 21mg
STUFFED CRISPED TOPPED BROILED DIPPED

5 MORE
WAYS TO Quarter figs, Halve figs Top prepared Sprinkle Dip bottoms
cutting two- lengthwise. pizza dough halved figs of figs in
thirds down but Wrap each half with fontina with brown sugar, melted bittersweet
not through the with a 1⁄2-inch- cheese and sliced and broil until chocolate; place
bottom. Stuff thick strip of pro- fresh figs; bake sugar is bubbling. on a parchment-
Try our easy with blue, goat, sciutto. Grill until until done. Top Cool until sugar lined baking sheet.
ideas for celebrating the fruit. or feta cheese. prosciutto is crisp. pizza with arugula. hardens slightly. Chill until set.
I call this
the calm before
the shake.
Like you, we at Natural Balance believe every dog has something

that makes them unique. Which is why they deserve food made
with ingredients such as venison, salmon, duck and sweet potato.
TM
Food with substance dogs with character.
SWEET FIG SMOOTHIES
This recipe offers a great use for
figs that are very ripe (or even
overripe) and need to be used
soon. The riper the fig, the sweeter
and more delicious in this creamy
breakfast drink.
1 cup ice cubes
3⁄
4 cup plain fat-free
Greek yogurt
1⁄
2 cup almond milk
1 1⁄2 tablespoons honey

1 tablespoon fresh
orange juice
6 large ripe fresh figs
(any variety), stemmed
and halved
1. Place all ingredients in
a blender; process 1 minute
or until completely smooth.
Divide mixture evenly
among 3 glasses.
SERVES 3 (serving size: about 1 cup)
Figs are downright sublime
blended in a smoothie—the
perfect way to use up fruit that
is overly soft or slightly bruised.
1⁄
2 teaspoon freshly ground frequently. Add figs; mash skillet over medium-high
black pepper, divided with a potato masher to heat. Brush lamb with
1⁄
2 cup shiraz or other break them up. Cook for remaining 1 teaspoon oil;
spicy red wine 3 minutes or until figs start sprinkle evenly with
1⁄
4 cup unsalted chicken to break down, stirring remaining 1 ⁄2 teaspoon salt
stock frequently. Stir in 14⁄ tea- and 14⁄ teaspoon pepper.
LAMB CHOPS WITH 1 bay leaf spoon salt and 14⁄ teaspoon Add lamb to skillet; sear 2
FRESH FIG PAN SAUCE 1 tablespoon honey black pepper. minutes on each side. Place
Hands-on: 25 min. 1 tablespoon cider or 3. Increase heat to medium- pan in oven; bake at 400° for
Total: 45 min. balsamic vinegar high. Add wine; boil for 4 minutes (for medium-rare)
Fresh figs cooked with red wine 1 teaspoon chopped 1 minute. Stir in stock and or until desired degree of
provide the perfect foil for rich fresh rosemary
lamb rib chops.
bay leaf. Reduce the heat doneness. Remove pan from
12 (3-ounce) lamb rib chops, to medium-low; simmer oven; remove lamb from
1 tablespoon extra-virgin trimmed
10 minutes or until sauce pan. Let lamb stand for
olive oil, divided 1. Preheat oven to 400°.
1⁄ thickens, stirring occasion- 5 minutes before serving.
4 cup finely chopped
2. Heat a medium saucepan ally. Add honey and vinegar; Serve with sauce.
shallots
over medium-low heat. Add simmer 5 minutes. Remove SERVES 6 (serving size: 2 chops and about
8 ounces fresh Brown
2 teaspoons extra-virgin from heat; discard bay leaf. 2 1⁄2 tablespoons sauce)
Turkey or Black Mission CALORIES 238; FAT 9.3g (sat 2.8g, mono
figs, stemmed and cut olive oil; swirl to coat. Add Stir in rosemary; cover and
into pieces shallots; cook for 7 minutes keep sauce warm. 13g; FIBER 1g; CHOL 68mg; IRON 2mg;
3⁄
4 teaspoon salt, divided or until tender, stirring 4. Heat a large cast-iron SODIUM 363mg; CALC 33mg
make a change
and see them
thrive.
A longer, fuller life starts with the right nutrition. It’s not just food.
It’s an investment in their health. That’s why what we feed them
matters so much. And it’s why at Petco, we handpick foods with
wholesome ingredients while working hard to include family-owned,
local companies that share our belief in offering truly healthy food.
Because when we feed them better, our companions thrive.
Go to petco.com/foodmatters to learn more.
Natural Balance products available at Petco and Unleashed by Petco.

FIG LOVE RECIPES
1 tablespoon olive oil

1 teaspoon lemon juice
1 teaspoon honey
1 tablespoon chopped
4. Unwrap dough. Roll 1 teaspoon coarsely ground
fresh mint
dough on plastic wrap into a black pepper, divided
1 tablespoon chopped 1⁄
12-inch circle. Arrange 2 teaspoon salt
fresh basil
FRESH FIG GALETTE dough on a baking sheet 12 firm fresh Striped Tiger
2 tablespoons balsamic
Hands-on: 15 min. lined with parchment paper. glaze or Black Mission figs,
Total: 1 hr. 50 min. Spoon figs onto dough, 1⁄
halved vertically
4 teaspoon coarse sea salt
Almond meal is nothing leaving a 2-inch border. Fold 1⁄
2 teaspoons fresh
more than finely ground 4 teaspoon freshly ground thyme leaves
edges of dough over filling black pepper
almonds; it adds a rich, to partially cover. Bake at 1. Combine first 4 ingredi-
crumbly texture and 400° for 35 minutes or until 1. Arrange watermelon on a
ents in a small saucepan over
nutty flavor to the crust of this fruit juices bubble and crust serving platter; top evenly
free-form tart. medium-high heat. Bring to
is browned. Remove from with onion.
a boil; cook 15 minutes or
6.75 ounces unbleached oven; sprinkle with almonds. 2. Halve figs lengthwise;
until reduced to 1 ⁄2 cup.
all-purpose flour Cut into 10 wedges. arrange figs on platter;
(about 1 cup) Discard thyme sprig.
sprinkle with cheese.
1⁄ SERVES 10 (serving size: 1 wedge) 2. Preheat grill to high heat.
4 2 tablespoons almond meal CALORIES 242; FAT 14.4g (sat 5.6g, 3. Combine oil, juice, and
3. Thread 3 chicken pieces,
2 tablespoons sugar, mono 5g, poly 1.7g); PROTEIN 3g; CARB honey, stirring with a whisk.
divided 26g; FIBER 2g; CHOL 21mg; IRON 1mg;
2 shallot quarters, and 2 sage
Drizzle over salad; sprinkle
3⁄ SODIUM 92mg; CALC 23mg leaves alternately onto each
8 teaspoon salt with mint and basil. Drizzle
of 8 (8-inch) skewers. Coat
7 tablespoons cold unsalted balsamic glaze over salad;
butter, cubed
with cooking spray. Sprinkle
sprinkle evenly with salt
evenly with 34⁄ teaspoon
3 tablespoons canola oil and black pepper.
pepper and salt. Thread
3 tablespoons ice water SERVES 4
6 fig halves onto each of
1 pound fresh Black Mission CALORIES 147; FAT 5.7g (sat 1.9g, mono
4 (8-inch) skewers, cut sides
or Brown Turkey figs, 3g, poly 0.6g); PROTEIN 2g; CARB
stemmed and quartered 23g; FIBER 2g; CHOL 8mg; IRON 1mg; facing the same direction.
lengthwise SODIUM 227mg; CALC 80mg Coat with cooking spray;
SUMMER FIG AND sprinkle with remaining
2 teaspoons lemon juice WATERMELON SALAD 1⁄
4 teaspoon pepper.
1 tablespoon sliced WITH FETA
almonds, toasted 4. Arrange chicken skewers
Hands-on: 15 min.
Total: 15 min.
on grill rack coated with
1. Weigh or lightly spoon cooking spray; grill 12
flour into a dry measuring Balsamic glaze is a syrup of
concentrated, cooked-down, minutes, turning to brown
cup; level with a knife. all sides. Brush chicken
sweetened balsamic vinegar;
Place flour, almond meal, skewers with half of wine
it adds a sweet and tangy element GLAZED CHICKEN AND
1 tablespoon sugar, and salt mixture during final minute
to this refreshing salad. Look for FIG SKEWERS
in a food processor; pulse of cooking. Arrange fig
it near the vinegar. Hands-on: 25 min.
to combine. Scatter butter skewers, cut side down, on
2 cups cubed seedless Total: 45 min.
into processor; pulse until grill rack; grill 3 minutes.
watermelon Because they will cook more
mixture resembles coarse Turn fig skewers over; grill 1
1⁄
2 cup thinly vertically quickly than the chicken, skewer
meal. Drizzle in oil; pulse minute. Arrange skewers on
sliced red onion the figs separately.
to combine. Add ice water; a serving plate. Drizzle with
pulse just until combined. 2 large fresh Calimyrna or 3⁄
4cup port wine
other green-skinned figs, 1⁄ remaining wine mixture;
Turn mixture out onto a 2cup balsamic vinegar
stemmed sprinkle with thyme leaves.
sheet of plastic wrap; pat 2 tablespoons honey
2 large fresh Brown Turkey, SERVES 4 (serving size: 2 chicken skewers
into a disk. Wrap in plastic Black Mission, or Striped 1 thyme sprig and 1 fig skewer)
wrap; refrigerate 1 hour. Tiger figs, stemmed 1⁄
1 4 pounds skinless, boneless CALORIES 477; FAT 10.6g (sat 2g, mono
chicken breasts, cut into 6.2g, poly 1.7g); PROTEIN 31g; CARB
2. Preheat oven to 400°. 1 ounce crumbled feta
3. Place figs in a large bowl. cheese (about 1⁄4 cup) 24 ( 3⁄4-inch) pieces 54g; FIBER 5g; CHOL 78mg; IRON 2mg;
Sprinkle with remaining 1 4 large shallots, quartered
tablespoon sugar and lemon 16 sage leaves
juice; toss gently to combine. Cooking spray
AJI AMARILLO
SAUCE
TZATZIKI
SAUCE FRESH
TOMATO
SAUCE
NO-COOK
Transform any grilled main, pizza, pasta, or salad with one of
these lick-the-spoon sauces, and make everyone happy.
By KATIE BARREIRA Photography by GREG DUPREE
CHIMICHURRI
SAUCE
MOJO
SAUCE
MUHAMMARA
SAUCE
SWEET AND
SPICY PEANUT
SAUCE
1. Remove and discard seeds 1 1⁄2 tablespoons
from half of tomatoes; chop 1⁄ pomegranate molasses
TZATZIKI SAUCE 2teaspoon kosher salt
Hands-on: 8 min. seeded tomatoes. Place 2 teaspoons fresh
5 garlic cloves, minced lemon juice
Total: 1 hr. 8 min. seeded tomatoes in a bowl.
Chop remaining tomatoes; 1. Combine all ingredients in 1 1⁄4 teaspoons Aleppo
Top a baked potato or sandwich,
add to bowl. Stir in remain- a bowl, stirring with a whisk. pepper, or 1 teaspoon
or stir into chopped chicken and paprika plus 1⁄4 teaspoon
ing ingredients. Let stand at Refrigerate up to 1 week.
celery for Greek chicken salad. ground red pepper
1⁄ room temperature 1 hour. SERVES 8 (serving size: about 2 tablespoons)
1⁄
2 cup grated peeled CALORIES 58; FAT 5.1g (sat 0.7g, mono 2 teaspoon kosher salt
English cucumber Refrigerate 1 to 2 days. 1⁄
3.7g, poly 0.6g); PROTEIN 0g; CARB 2 teaspoon ground cumin
(about 4 ounces) SERVES 4 (serving size: about 1⁄2 cup) 3g; FIBER 0g; CHOL 0mg; IRON 0mg;
1⁄ CALORIES 90; FAT 7g (sat 1g, mono 5g,
5 ounces roasted red
3 cup plain 2% reduced-fat SODIUM 121mg; CALC 7mg
bell peppers, drained
Greek yogurt (about 1 cup)
1⁄ 1g; CHOL 0mg; IRON 1mg; SODIUM CHIMICHURRI SAUCE
3 cup sour cream 247mg; CALC 22mg 3 green onions, coarsely
1 1⁄2 tablespoons chopped chopped
fresh dill AJI AMARILLO SAUCE Drizzle over gazpacho, or toss
3⁄ with cooked shrimp and pasta 1. Place all ingredients in
4 teaspoon white wine Hands-on: 5 min. Total: 5 min.
vinegar You won’t believe this for a zingy Argentine-inspired the bowl of a food processor;
1⁄ Peruvian condiment’s scampi. Adding whole garlic process until smooth.
1⁄ resemblance to classic cloves to the food processor first Refrigerate up to 1 week.
8 teaspoon black pepper
nacho cheese sauce. seasons the work bowl so the SERVES 10 (serving size: about 3 tablespoons)
1 garlic clove, minced sauce picks up more garlic flavor. CALORIES 120; FAT 10.4g (sat 1.2g, mono
Top tortilla chips, or stir into
1. Place cucumber in a clean 4.6g, poly 4.1g); PROTEIN 1g; CARB
hard-cooked egg yolks for deviled 4 small garlic cloves 6g; FIBER 1g; CHOL 0mg; IRON 1mg;
kitchen towel; squeeze to eggs with a kick. Look for aji 4 cups fresh cilantro leaves SODIUM 137mg; CALC 21mg
remove excess liquid. amarillo paste at Latin markets. 2 cups fresh flat-leaf
Combine cucumber and 2⁄ parsley leaves SWEET AND SPICY
3 cup 2% reduced-fat
remaining ingredients in a 1⁄ PEANUT SAUCE
evaporated milk 2 cup extra-virgin olive oil
bowl, stirring with a whisk. Hands-on: 6 min. Total: 6 min.
1 1⁄2 tablespoons aji 1⁄
4 cup sherry vinegar
Chill 1 hour before serving. Stir into ground turkey for a
amarillo paste 1 teaspoon kosher salt
Refrigerate 1 to 2 days. savory burger, or toss with rice
1.5 ounces queso fresco, 1 Fresno chile, seeded noodles and thinly sliced veggies
SERVES 8 (serving size: about 2 tablespoons) crumbled (about 1⁄3 cup) and coarsely chopped
for an Indonesian-style salad.
6 saltine crackers
poly 0.1g); PROTEIN 1g; CARB 1g; FIBER 1. With food processor on, 6 tablespoons unsalted
0g; CHOL 5mg; IRON 0mg; SODIUM 1. Combine all ingredients add garlic through food creamy peanut butter
130mg; CALC 18mg in a blender; blend until chute; process until coarsely 6 tablespoons light
smooth. Refrigerate up chopped. Add remaining coconut milk
FRESH TOMATO SAUCE
to 1 week. ingredients; process until 3 tablespoons minced
Hands-on: 8 min.
Total: 1 hr. 8 min. SERVES 6 (serving size: about 2 1⁄2 tablespoons) mixture is finely chopped. shallots
Top a pizza or bread for Italian
CALORIES 58; FAT 2.5g (sat 1g, mono 0.5g,
Refrigerate 1 to 2 days. 4 teaspoons brown sugar
bruschetta, or toss with penne. 0g; CHOL 9mg; IRON 0mg; SODIUM SERVES 8 (serving size: about 3 tablespoons) 1 teaspoon grated lime rind
Seeding half the tomatoes keeps 159mg; CALC 112mg CALORIES 132; FAT 13.7g (sat 1.9g, mono 4 teaspoons fresh lime juice
the sauce from becoming watery. 9.9g, poly 1.5g); PROTEIN 1g; CARB
4 teaspoons lower-sodium FO O D ST YLI N G : ER I N M ER HAR ; PRO P ST YLI N G : LI N DSE Y LOWER
MOJO SAUCE 2g; FIBER 1g; CHOL 0mg; IRON 1mg;
1 pound ripe tomatoes, soy sauce
Hands-on: 6 min. Total: 6 min. 2 teaspoons Sriracha
divided (such as Campari)
Dress a Cuban-style black bean (hot chile sauce)
3 tablespoons chopped MUHAMMARA SAUCE
and cilantro salad, toss with pulled 1 teaspoon grated peeled
fresh basil Hands-on: 8 min. Total: 8 min.
chicken for tacos, or quickly pickle fresh ginger
2 tablespoons extra-virgin Brush this Syrian sauce onto
sliced red onions.
olive oil grilled meat or vegetable kebabs, 1. Combine all ingredients
2⁄
2 teaspoons balsamic 3 cup fresh orange juice or stir into hot cooked couscous. in a bowl, stirring with
vinegar (about 2 oranges) 3⁄
4 cup coarsely chopped a whisk until smooth.
1 teaspoon molasses 3 tablespoons extra-virgin walnuts Refrigerate up to 1 week.
1⁄
olive oil 1⁄
4 cup extra-virgin olive oil SERVES 8 (serving size: about 2 tablespoons)
1⁄
4 teaspoon black pepper
2 tablespoons fresh
CALORIES 91; FAT 6g (sat 1g, mono 2.9g,
lime juice poly 1.7g); PROTEIN 3g; CARB 6g; FIBER
1 teaspoon finely chopped 1g; CHOL 0mg; IRON 0mg; SODIUM
fresh oregano 115mg; CALC 4mg
©2015 Hormel Foods, LLC
EAT MOR E F I S H.
THE RIGHT FISH.
HERE’S
HOW.
t the sloping end grill. You’ve probably never heard
A of Barton Seaver’s quiet

street in South Freeport,
Town Wharf. Seaver—

of alewife, and that’s the problem.
If his line were long enough to
Maine, floats the Freeport stretch out through Casco Bay and into
the Gulf of Maine, Seaver could hook
director of Harvard University’s Sustain- a pearl-fleshed, succulent cod. But the
able Seafood and Health Initiative, latest data make it unlikely, and even
National Geographic Fellow, and illegal: Federal scientists estimated
former chef-restaurateur—can walk last fall that Gulf of Maine cod had
five minutes down to the dropped to a scant 3% or 4%
pier, cast a hooked line into of its target population levels,
the Harraseeket River, and Seaver grills a historic low. Commercial
head home with flopping- fillets at home fishermen saw a major revenue
(left); nearby
fresh alewife, a type of fishing port
stream run dry as regulators
herring, to hot-smoke with Mackerel Cove consequently slashed the
applewood on the backyard (above). Gulf ’s legal cod catch by 75%
WHEN IT COME S TO SUSTA INA B IL IT Y,
the waters are murky at best. Home cooks want to make good choices,
but it’s hard to navigate the seafood counter when you’re awash with
confusing and sometimes conflicting information. With the help of
seafood sustainability guru Barton Seaver, we serve up our fin-to-fork
guide to buying, cooking, and enjoying fish responsibly—right now.
Story by TIM CEBULA • Recipes by BARTON SEAVER
Photography by COLIN CLARK • Food Photography by BRIAN WOODCOCK
Illustrations by NARDA LEBO
through most of 2015 and banned complied. So sustainability—fish out there. We don’t harvest them
recreational cod fishing outright. caught or farmed with minimal harm because no one has asked us to.”
The New England cod crisis is local to the ocean, responsibly managed for Seaver says it’ll take courage from
(and nothing new), one story among us to enjoy for generations—suffers. retailers and chefs—tastemakers with
many about the plight of threatened For home cooks, fish is an infrequent the power to create consumer cravings
fish stocks worldwide. For centuries, investment, often pricey, and Seaver for lesser-known yet sustainable species
we’ve feasted on a slight fraction of understands the reluctance to shell out like dogfish and Acadian redfish (often
the tens of thousands of fish species for something different. “You’re going called “trash fish” because fishermen
swimming in the seas. “We’ve told the to go with what you know.” can’t find a market for them). They
oceans what we’re willing to eat rather Indeed, fishermen chase what pays. may not become regular fish-counter
than ask what they’re willing to pro- “People know just a few—salmon, fare for many years, he says. Still,
vide,” Seaver says. We demanded New swordfish, bass,” says Wayne Samiere, change is under way.
England cod, bluefin tuna, snapper, CEO of Hawaii-based Honolulu Consider herring—a smaller fish
and grouper, and right down every link Fish Company and a former marine that’s sweet, aromatic, and richly
of the commercial food chain, fisher- biologist. “There are millions and flavored, like sardines. For years it was
men, wholesalers, chefs, and retailers millions of pounds of great eating fish mostly sold canned, pickled, smoked,
Seaver casts
from Freeport
Town Wharf.
“We’ve told
the oceans
what we’re
willing to eat
rather than
ask what
they’re willing bycatch species he calls “massively
to provide.” abundant.” Bycatch is accidental by GO WIT H T H E
definition: It snags in the nets and lines CURRE NT
of commercial boats targeting other Sustainability ratings change
or slathered with sour cream in a species. Until recently, fishermen just often. Stay updated with these
deli case. New England fishermen threw the dead bycatch overboard. Now online and print resources.
relegated reeking, sun-baked barrels they can find paying markets for it, and
W EB SI TES
of herring to lobster bait. if the particular bycatch population is seafoodwatch.org Monterey
“We started getting calls from chefs healthy, that’s a small win for fishermen, Bay Aquarium Seafood Watch’s
for fresh herring in 2012,” says Nick sustainability, and diners. site, widely considered the gold
Branchina, marketing di- Chefs and distributors standard of sustainability info.
rector for Browne Trading like Samiere are leading the Download their app.
Company in Portland, way. Some chefs are going
fishwatch.gov Maintained
Maine, a specialty seafood beyond promoting; they’re by the National Oceanic and
retailer and wholesaler for policing. New concerns Atmospheric Administration
the likes of Manhattan’s about Atlantic wild striped (NOAA) Fisheries.
legendary seafood restau- bass populations led 10 big- msc.org Marine Stewardship
rant Le Bernardin. “When name American chefs to Council’s site. Retailers like
we first tried to buy it from launch the #SaveOurStripers Whole Foods and Walmart use
the fishermen, we were campaign in May, reducing their blue-label certifications.
laughed off the dock.” demand and boosting Critics say MSC is too business-
friendly and take their labeling
But progressive chefs awareness by taking stripers
with a grain of sea salt.
knew fresh-cooked herring off their menus.
was delicious, diners agreed, and retail- Now it’s time for consumers to take B O O KS
American Catch and Four
ers now see growing demand for the action. Here’s how to make a difference
Fish These two Paul Greenberg
fish, which fishing boats net sustainably as a home cook: Check the latest intel books offer invaluable insight
in the Northwest Atlantic. What’s from reliable seafood advocacy groups into the state of American aqua-
more, fishermen can sell pristine her- (see “Go with the Current,” right), ask culture and commercial fishing.
ring for six times more as a gourmet smart questions at the fish counter, For Cod and Country The
ingredient than lobster chum. “We and be adventurous. “As fishermen are Atlantic magazine called Barton
have to sustain fishermen as much as charged with responsible harvesting,” Seaver’s 2011 tome “a cookbook
fish,” Seaver says. Seaver says, “we’re responsible to try that can save the seas.” Seafood
Samiere sees similarities with something new and to use our creativity wisdom, delivered deliciously.
monchong (aka pomfret), a Pacific to sustain oceans and fishermen.”
12 FISH
YOU SHOULD TRY NOW
BASED ON THE L ATEST

information from the
country’s top advocacy 1. ATL A NTI C P O L LO C K 2. R A I NB OW TRO U T
groups and seafood aka saithe, Boston bluefish aka redband trout
WILD-CAUGHT, U.S. ATLANTIC FARMED, U.S.
experts, we tout these COOK LIKE: flounder, Pacific cod, COOK LIKE: red snapper, arctic char
finfish as smart and halibut, haddock
Mild, lightly sweet flavor, delicate
delicious alternatives Medium-firm, white, flaky meat with white or pink flesh. Cook skin-on to keep
to less sustainable choices slightly higher fat content and more the meat in one piece. Highly versatile:
flavor than cod. Roast, broil, or sauté. Bake Broil, roast, grill, smoke. Sautéed trout with
on the market. fillets with herbed-breadcrumb topping. lemon, brown butter, and capers is classic.
3. ROCKF I S H 4 . CATF I SH 5. MO NC H O NG
aka Pacific snapper, rock cod aka channel catfish aka pomfret
WILD-CAUGHT, U.S. PACIFIC FARMED, U.S. WILD-CAUGHT, U.S. PACIFIC
COOK LIKE: red snapper, sea bass COOK LIKE: halibut, tilapia, monkfish COOK LIKE: cod, red snapper
Medium-firm, flaky white fish. Sweet and mild white meat with Mild-flavored, pinkish flesh that turns flaky
Flakes easily as it cooks, so it’s not the firm, meaty texture that holds up well and white when cooked, with enough
best for grilling, but its delicate, lightly to bold seasonings and high-heat healthy fat to keep it moist. Roast, broil,
nutty flavor comes through clearly when preparations like roasting, broiling, grill, or sauté. Pair it with Pacific Rim
steamed. Sauté or roast; then serve flaked grilling, and pan-frying. Great in tacos and flavorings: pineapple or mango salsa, red
in tacos, or quick-cure in citrusy ceviches. po’ boys with a spicy rémoulade dressing. or green curry sauce, ginger-soy glaze.
6. WA H OO 7. RED D RU M 8 . H ER RI NG
aka ono aka spotted bass, redfish aka brit, pilchard (UK)
WILD-CAUGHT, ATLANTIC AND PACIFIC FARMED, U.S. WILD-CAUGHT, ATLANTIC AND PACIFIC
COOK LIKE: swordfish, marlin, mahimahi COOK LIKE: red snapper, grouper, COOK LIKE: mackerel, sardine
striped bass
Lean, white, firm flesh with large Medium-firm, rich, bold-flavored flesh.
circular flakes. The flavor and texture Mild, faintly sweet, firm flesh and A fish lover’s fish. Its full flavor can handle
are similar to mild tuna like albacore. Grill, large flakes. Wild-caught U.S. Gulf black strong seasonings, but it’s sublime when
roast, pan-sear, broil, or poach. Delicious drum is a good alternative. Try blackened kept simple: Grill or smoke the whole fish,
served raw in Hawaiian poke cold salad. in a cast-iron pan with Cajun spices. seasoned with lemon and fresh herbs.
Continued
POACHED ALBACORE
WITH FENNEL, APPLE, AND
RADISH SALAD
Recipe p. 144
9. A LBACORE TU N A
WILD-CAUGHT,
U.S. ATLANTIC AND PACIFIC
COOK LIKE: marlin,
mahimahi, swordfish
“Most people only know

albacore in its canned
form,” Seaver says. “It’s very
lean, with a bright, almost
acidic flavor that pairs very
well with fruity olive oil.”
He likes to poach albacore
fillets in flavorful liquid to
keep them succulent.
1 0. PINK SA LM ON
WILD-CAUGHT,
PUGET SOUND, WA
COOK LIKE: trout,
arctic char, flounder
This boasts the leanest,

lightest flavor of all wild
salmon varieties. “It’s more
akin to trout,” Seaver says,
“with a small, medium-sweet
flake that sets a great stage
for many flavorings.” Because
it’s lower in fat, it’s best
cooked low and slow—we
grill-roast over indirect heat.
PINK SALMON WITH

SMOKY HERB RUB
Recipe p. 141
GRILLED DOGFISH ON
LATESUMMER C APONATA
Recipe at right
1 1 . D O GF I SH aka spiny dogfish

WILD-CAUGHT, U.S. ATLANTIC AND PACIFIC
COOK LIKE: cod, grouper, monkfish
“This has mild flavor and a snappy bite and pleasant

chew,” says Seaver, who likes to braise dogfish or batter
it up for fish and chips. It also holds up wonderfully
on the grill, taking on tantalizing charred flavor.
C ATCH Y
GRILLED DOGFISH
ON LATE-SUMMER REBRANDING
CAPONATA
APPETIZING NEW NAMES can catapult fish from
Hands-on: 20 min.
Total: 45 min. the ocean depths to the top of the shopping list.
Consider Patagonian/Antarctic toothfish, a cod icefish
sustainableFor an alternate
choice with a terrifying underbite. Rechristened Chilean sea
preparation,
bass in the 1970s, it grew insanely popular—and then
Seaver recommends placing the
overfished—within 20 years.
caponata and fillets in a baking Snazzy handles work wonders. Dolphinfish might put
dish and baking low and slow at 1 (1 1⁄2-pound) pink salmon
you off, but mahimahi? Mahalo! But again, new fame can
275° for 20 minutes or until fillet
harm sustainability. After Southwest Pacific slimehead
desired degree of doneness. changed to orange roughy, we ate it onto the Monterey Cooking spray
1 small fennel bulb Bay Aquarium Seafood Watch’s “avoid” list. Maine sea 2 lemons, halved
with stalks urchin (uni)—née whore’s eggs—is now also off-limits. 1. In a mortar, combine
21⁄2 tablespoons olive oil The same species often live in different regions, thus
1 tablespoon oil, paprika,
the many aka’s: A rosefish by any other name—specifically,
3 tablespoons fennel seeds, and garlic;
slivered almonds Acadian redfish—tastes as sweet. Strategic marketing
monikers are a different story. A spokesperson for the grind with a pestle until a
2 cups ( 1⁄4-inch) diced smooth paste forms. Gently
FDA—which oversees market names—declined to speculate,
peeled butternut squash stir in parsley, tarragon, and
but don’t bet against the likes of spiny dogfish resurfacing
1 1⁄2 cups chopped onion on menus as, say, silver sea steak.
1⁄
2 teaspoon salt. Let stand
1 cup diced celery at least 20 minutes.
5 garlic cloves, minced 2. Lightly rub flesh side of
1 poblano chile, diced fish with remaining 1
(about 3⁄4 cup) tablespoon oil; sprinkle with
3 cups chopped tomato remaining 1⁄2 teaspoon salt.
1⁄ Add chopped fennel bulb,
2 cup golden raisins Spoon tarragon mixture over
squash, and next 4 ingredi-
2 tablespoons sherry fish; refrigerate 1 hour.
ents (through poblano);
vinegar 3. Preheat charcoal or
1⁄ cook 5 minutes. Add
4 teaspoon salt, divided gas grill to medium heat.
1⁄
tomato, raisins, vinegar,
2 cup chopped 4. After preheating the
and 1⁄8 teaspoon salt; cook
fresh cilantro PINK SALMON WITH grill, turn the left burner off
15 minutes or until squash
2 tablespoons fresh SMOKY HERB RUB (leave the right burner on),
lemon juice is tender, stirring occasion-
Hands-on: 18 min. or heap coals to one side of
ally. Remove pan from heat; Total: 1 hr. 48 min.
4 (6-ounce) dogfish fillets grill to create two tempera-
cool slightly. Stir in cilantro Grilling the salmon
Cooking spray sustainable ture zones. Coat grill rack
and lemon juice. choice
with the skin on keeps with cooking spray; place
FOOD ST YLING: MARIAN COOPER CAIRNS; PROP ST YLING: CL AIRE SPOLLEN
1. Remove fronds from 3. Preheat grill to medium- it moist and ensures it stays in on grill. Place lemon halves,
fennel bulb; finely chop high heat. Sprinkle fillets one piece as it cooks. cut side down, on heated
fronds to measure 2 with remaining 1⁄8 teaspoon
2 tablespoons olive oil, side of grill. Place fish, skin
tablespoons. Remove stalks salt. Add fillets to grill rack divided side down, on unheated side
and tough outer leaves from coated with cooking spray;
1 tablespoon smoked of grill. Cover and grill
fennel bulb; discard. Finely grill 3 minutes. Turn and sweet paprika 10 minutes or until lemon
chop bulb to measure 34⁄ cup. grill 2 minutes or until 1 teaspoon fennel seeds is tender and well marked
Reserve remaining bulb for desired degree of doneness.
1 garlic clove and fish flakes under gentle
another use. Place 1 cup squash mixture
3 tablespoons chopped pressure. Remove fish from
2. Heat a large Dutch oven on each of 4 plates; top fresh flat-leaf parsley grill; discard skin. Cut fish
over medium-high heat. with fillets. Sprinkle with
1 tablespoon chopped into quarters. Serve lemon
Add oil to pan; swirl to coat. chopped fennel fronds. fresh tarragon halves with fish.
Add almonds; sauté 2 SERVES 4 (servng size: 1 fillet and about 1 teaspoon kosher salt, SERVES 4 (serving size: 1 fillet and 1⁄2 lemon)
minutes or until toasted. 1 cup caponata)
divided
CALORIES 429; FAT 15.7g (sat 2.3g, mono CALORIES 314; FAT 16.6g (sat 3g, mono
8.9g, poly 3g); PROTEIN 35g; CARB 40g; 8.2g, poly 4.2g); PROTEIN 37g; CARB
FIBER 7g; CHOL 136mg; IRON 3mg; 3g; FIBER 1g; CHOL 90mg; IRON 1mg;
SODIUM 309mg; CALC 135mg SODIUM 564mg; CALC 40mg
12. ACADIAN REDFISH
aka ocean perch, rosefish
WILD-CAUGHT,
U.S. GULF OF MAINE
COOK LIKE: red snapper,
black sea bass, perch
“This once devastatingly

overfished species has
rebounded remarkably,”
Seaver says. It yields thin
fillets with firm skin. Score
the skin before cooking over
medium heat, and cook all
the way through on one
side without flipping.
1⁄
SAUTÉED ACADIAN 2cup shelled unsalted 1. Preheat oven to 450°. Score skin of each fillet
REDFISH WITH PISTACHIO pistachios 2. Place pistachios on a with 3 diagonal (14⁄ -inch-
AND ORANGE PESTO 3 tablespoons olive oil, jelly-roll pan; bake at 450° deep) cuts. Combine
Hands-on: 15 min. divided for 4 minutes. Cool slightly; remaining 1 ⁄2 teaspoon salt,
Total: 35 min. 2 garlic cloves, minced finely chop. Place 2 table- thyme, and mace in a small
sustainable To grill instead, 1⁄
choice 2 teaspoon grated spoons oil and garlic in a bowl. Sprinkle flesh side of
prepare an indirect, orange rind small skillet over medium fillets with spice mixture.
medium-heat fire. Stack the fillets
2 teaspoons fresh heat; cook 3 minutes or Add fillets to pan, skin
in pairs, flesh side to flesh side,
orange juice until garlic begins to sizzle. side down; cook 5 minutes
making 4 stacks. Place stacks on 3⁄
4 teaspoon salt, divided Remove pan from heat; or until desired degree
grill rack coated with cooking
spray, and grill 12 minutes or until 8 (3-ounce) Acadian stir in pistachios, rind, juice, of doneness.
desired degree of doneness— redfish fillets and 14⁄ teaspoon salt. SERVES 4 (serving size: 2 fillets and about
1⁄
no need to flip. 1 tablespoon fresh 3. Heat a large skillet 3 cup pistachio mixture)
thyme leaves to medium heat. Add CALORIES 351; FAT 19.6g (sat 2.7g, mono
1⁄ 11.3g, poly 3.9g); PROTEIN 38g; CARB
2 teaspoon ground mace remaining 1 tablespoon 5g; FIBER 2g; CHOL 63mg; IRON 1mg;
Cooking spray oil to pan; swirl to coat. SODIUM 557mg; CALC 81mg
sustainable WE DEBUTED OUR “SUSTAINABLE CHOICE” ICON in May 2011 to accompany seafood recipes. The green fish tag indicates that the
choice
fish in the recipe have healthy populations (as of press time for a given issue) and are caught or farmed using environmentally friendly means.
Iowa at age 17.
Living 30% longer
® than her typical life span.
She’s enjoying an exceptionally long life,
with plenty of chase left to give.
®
®/™ Trademarks ©The Iams Company 2015
Typical Labrador life span: 12 years
Dedicated to Healthier, Longer Lives™

Available at your local pet store
Learn about the long life study at Eukanuba.com
THE RIGHT FISH RECIPES
BUYING, STORING
& COOKING
FRESH FISH 101
1 small fennel bulb,
trimmed and thinly sliced
1 Honeycrisp apple,
POACHED ALBACORE thinly sliced AT THE MARKET Tight Seal: To store longer
WITH FENNEL, APPLE, Ask Questions: Is the than a couple of hours, wrap
AND RADISH SALAD 1. Bring 4 cups water, wine, fish farmed or wild? fillets tightly in a double
Hands-on: 22 min. 1 teaspoon salt, garlic, and Where’s it from: ocean, layer of plastic wrap or a
Total: 60 min. tarragon sprigs to a boil in a country, region, locality? zip-top plastic bag, place
If wild, how was it caught? in a larger container, and
sustainableYou can also pan- large saucepan. Cover; cover with ice. Drain and
choice (See “Fishing Methods
sear the tuna: Heat a reduce heat, and simmer 10 Matter,” below.) add ice as needed. Still, try
cast-iron skillet over high heat. minutes. Reduce heat to low, to cook as soon as possible
Coat pan with cooking spray or add tuna, and poach for 10 First Glance: Look for after purchasing—it’s not
1 tablespoon canola oil. Add tuna uniformly colored, shiny getting any fresher.
minutes. Remove from heat; flesh. Reddish-brown
steaks to pan, and cook 2 minutes let stand 10 minutes. Place Store as They Swim:
bruises indicate mishan-
on each side. tuna on a plate; chill. dling. For whole fish, look Surround whole fish with
4 cups water 2. Combine shallots, thyme, for clear, bulging eyes, ice in a deep container in
1⁄ bright red gills, and moist, the same position as they
2 cup dry white wine juice, and Dijon in a large swim—dorsal fins upright—
flat tails.
1 1⁄2 teaspoons kosher salt, bowl, stirring with a whisk. to avoid flesh damage and
divided Drizzle in oil, stirring with a Off the Rocks: Avoid let cavity fluids drain.
4 garlic cloves, crushed whisk. Place half of vinai- skinless fillets stored
2 fresh tarragon sprigs grette in a medium bowl. directly on ice—ice and AT THE STOVE
water damage fish flesh. Pat Dry: Gently dab
4 (6-ounce) albacore tuna 3. Flake tuna into large
with paper towels before
steaks, about 1 inch thick chunks. Add tuna to medium Press Test: Fresh fish feels cooking. Surface moisture
2 tablespoons bowl; toss very gently to firm and springy. Press hinders browning and
minced shallots coat. Place kale, remaining 1⁄2 lightly—if a dent stays, crisp skin and can make
the fish is old, previously fish stick in the pan.
1 tablespoon chopped teaspoon salt, and remaining frozen, or both. Skin should
fresh thyme ingredients in large bowl be moist, not slimy. Season: Add salt immedi-
1 1⁄2 tablespoons fresh with remaining vinaigrette; ately before or during
lemon juice toss. Divide salad among 4 The Nose Knows: Fresh cooking so crystals don’t
2 teaspoons Dijon mustard fish—and a good seafood have time to remoisten
plates; top with tuna. market—smell faintly and
1⁄
4 cup extra-virgin olive oil
surface flesh.
SERVES 4 (serving size: 1 1⁄2 cups salad and pleasantly like the ocean.
3 cups baby kale or 1 cup tuna) If it’s fishy, it’s off. Test Doneness: Slide a
arugula leaves CALORIES 381; FAT 15.4g (sat 2.3g, mono metal skewer or paring
1 cup thinly sliced radishes
11g, poly 1.7g); PROTEIN 44g; CARB 14g; Ice It: Have the fishmonger knife into the side of the
FIBER 3g; CHOL 66mg; IRON 3mg; put your watertight- thickest part of the fillet: If it
1⁄
4 cup fresh tarragon leaves SODIUM 542mg; CALC 110mg wrapped purchase in a slips in without resistance,
bag of crushed ice. it’s ready. Or, press the
thick part lightly with your
AT HOME finger. It’s done if it gives
Keep It Cold: Store in and doesn’t spring right
the coldest part of your back. Don’t wait too long
fridge, usually the bottom to check—fish often cooks
FISH I NG METH ODS MAT T ER shelf toward the back. faster than you think.
Wild-catch techniques don’t necessarily indicate sustainability—
it varies, depending on the kind of fish and where it’s caught.
Visit seafoodwatch.org to see what methods are best for your
fish, and then ask your retailer for details before you buy.
Longline: Fishing line with baited hooks that Purse Seine: Net walls that surround fish Trolling: A hook-and-line approach. Baited
can run 50 miles. Shallow lines can hook birds schools, then pull closed like a purse. Can also lines move behind or alongside the boat, which
or endangered species. enclose bycatch. helps avoid bycatch.
Jigging: A type of hand-catch. Monterey Bay Bottom Trawl: Fish net dragged along the Dragging/Dredging: Metal baskets scrape
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l
TECHNIQUE
Farmed-raised
SCORING striped bass is a
sustainable option.
WHOLE FISH
Making incisions through the skin
To learn more
about smart fish
choices, turn to
page 134.
and flesh (called scoring) takes
the guesswork out of cooking whole fish.
Choose the right fish. Round fish—
which have an eye on each side of the head,
such as bass, snapper, and trout—are ideal.
Make deep cuts. Use a chef’s knife to
cut through the flesh at a 45-degree angle,
down to the bone. Score 1 1⁄2 inches apart
between the pectoral fin and tail.
Fill with flavor. Deep, angled pockets
provide a wide area to stuff herbs and
P H O T O G R A P H Y: B R I A N W O O D C O C K ; F O O D S T Y L I N G : M A R I A N C O O P E R C A I R N S ; P R O P S T Y L I N G : C L A I R E S P O L L E N
thoroughly season the flesh and the skin.

Cook to perfection. Scoring deep
cuts lets heat circulate around the flesh
for quick, even cooking. Check doneness
inside the cut, at the thickest part of the
fish. The flesh should be firm and opaque
and separate easily from the bone.
WHOLE GRILLED FISH

Preheat grill to medium-high heat. Score
1 (2-pound) whole striped bass, gutted,
scaled, and trimmed, on both sides; rub
evenly with 11⁄2 tablespoons olive oil.
Sprinkle skin and scored flesh with 1⁄2
teaspoon kosher salt and 1⁄4 teaspoon
black pepper. Place 4 sprigs each of
thyme, rosemary, and (if desired) fresh
lavender into cavity. Tuck 3 lemon slices,
1 strip lemon rind, and 1 sprig of each
herb into each scored slit. Grill 7 minutes
on each side or until desired degree of
doneness. (Or place fish on a baking pan,
and roast at 425° for about 25 minutes.)
SERVES 2 (serving size: about 6 ounces)
CALORIES 265; FAT 14.3g (sat 2.3g, mono 8.5g, poly
2.4g); PROTEIN 30g; CARB 3g; FIBER 1g; CHOL
136mg; IRON 2mg; SODIUM 598mg; CALC 49mg
—Katie Barreira
KITCHEN
CONFIDENTIAL
USE IT UP CHALLENGE
Corn Tortillas
We love corn tortillas for Mexican-inspired dishes like the Two-Cheese Veggie Nachos on
page 48. But these sweet, tender rounds have loads of potential well beyond the taco.
1 3
CHEESY SAUSAGE ROLL-UPS CRUNCHY RANCH
Preheat oven to 375°. Wrap 2 (6-inch) FAUX-RITO STRIPS
corn tortillas in slightly dampened paper Preheat broiler to high. Slice 4
towels; microwave at HIGH for 20 (6-inch) corn tortillas into 1⁄8-inch-
seconds. Coat warm tortillas on both sides with wide strips. Toss tortilla strips with 1 tablespoon
cooking spray; cut each into 5 strips. Divide 2 canola oil and 1 teaspoon Southwest ranch dip
tablespoons reduced-fat shredded Mexican- mix. Arrange in a single layer on a baking sheet.
blend cheese evenly among 8 of the Broil about 4 minutes or until browned and
strips (discard remaining 2 strips). crisp, stirring every 1 minute. Remove from
Roll up 1 cocktail turkey sausage oven; toss with an additional 1 teaspoon dip mix.
(such as Hillshire Farm Turkey Lit’l SERVES 4 (serving size: 1 ounce strips)
Smokies) in each strip. Place a thin jalapeño CALORIES 48; FAT 3.7g (sat 0.3g); SODIUM 198mg
slice on top, and secure with a toothpick.
E
Arrange roll-ups on a baking sheet; bake at F FAV
375° for 10 minutes or until golden. *STAF
4
MEXICAN HOT FUDGE
SERVES 4 (serving size: 2 roll-ups) SUNDAE BOWLS
CALORIES 46; FAT 2.4g (sat 1g); SODIUM 218mg Preheat oven to 375°. Wrap 4
(6-inch) corn tortillas in slightly
P H O T O G R A P H Y: ( T O P ) G R E G D U P R E E A N D ( B O T T O M ) J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : C L A I R E S P O L L E N
dampened paper towels. Microwave at HIGH
2
SOUTHWESTERN-STYLE 40 seconds. Combine 1 tablespoon sugar and
MEATBALLS 3⁄
4 teaspoon ground cinnamon in a bowl. Coat
Heat a nonstick skillet over medium tortillas with cooking spray; sprinkle 1 side of
heat. Add 1 tablespoon olive oil to each tortilla with sugar mixture. Invert a 12-cup
pan. Add 1⁄2 cup diced onion and 2 teaspoons muffin pan; place tortillas, sugar side up, in the
minced garlic to pan; cook 4 minutes. Stir in space between 4 muffin cups. Press gently to
1⁄
2 cup very finely chopped corn tortilla and form a bowl. Bake at 375° for 20 minutes;
Shred
1 tablespoon minced chipotle chile in adobo cool in pan. Combine 2 ounces semisweet
corn tortillas
in place of sauce; cook 3 minutes. Place mixture in a bowl. chocolate chips, 2 tablespoons whole milk,
breadcrumbs, or Stir in 1⁄2 cup chopped fresh cilantro, 1⁄2 1 tablespoon corn syrup, and 1 1⁄2 teaspoons
oven-crisp for any teaspoon kosher salt, and 1 large egg. Stir in instant espresso granules in a metal or glass
number of uses, 12 ounces ground sirloin. Divide mixture into mixing bowl. Place bowl over a saucepan of
even dessert! 12 balls. Return pan to heat. Add 1 tablespoon simmering water, whisking until smooth. Spoon
olive oil. Add meatballs; cook 6 minutes, 1⁄
2 cup dulce de leche low-fat frozen yogurt
turning occasionally. Cover; cook 4 minutes. into each tortilla. Top with 1 tablespoon sauce;
SERVES 4 (serving size: 3 meatballs) sprinkle evenly with 1⁄4 teaspoon flake salt.
CALORIES 197; FAT 11.9g (sat 2.8g); SODIUM 350mg SERVES 4 (serving size: 1 sundae)
CALORIES 305; FAT 7.2g (sat 4.7g); SODIUM 205mg
—Recipes by the CL Kitchen
HOW TO
WRAP
SUMMER ROLLS
Rice paper wrappers are
thin, translucent dried sheets
typically made from rice
flour and tapioca starch. They 1. Soften rice paper 2. Place filling, showcase 3. Roll up tightly,
start out stiff and brittle, but wrapper in warm water ingredient first, about taking care not to tear
a quick soak reveals their just until pliable. a third from top of the wrapper, to keep
delightfully supple nature. wrapper. Fold top end ingredients in place.
—Katie Barreira over filling; fold in sides.
S C A N P H O T O S , S AV E R E C I P E S . S E E P A G E 8 .
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KITCHEN
CONFIDENTIAL
FAVE!
I make simple
syrup by shaking
up 3⁄4 cup sugar
P H O T O G R A P H Y: J E N N I F E R C A U S E Y A N D ( P E P P E R S ) G R E G D U P R E E ; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : L I N D S E Y L O W E R ( P E P P E R S ) A N D C L A I R E S P O L L E N
and 1 cup warm
T H E C L W AY water in a jar until
dissolved—no
Roasting Peppers cooking or cooling
Cut down on dishes and mess when roasting and peeling peppers. We let a sheet of foil
required. Store in
do all the work, as a pan liner, steaming vessel, and catchall for peels and seeds. the fridge up to a
1. Line a baking sheet with foil. 2. Broil peppers about 4 inches from the flame to week, and use for
allow them to soften as the skins char. 3. Gather up foil to wrap loosely around peppers,
and seal the edges to steam. 4. Working on the foil, peel and seed peppers. Transfer
cocktails, sauces,
peppers to a clean plate, and discard foil, peel, and seeds. and desserts. —K.B.
MARKET SMARTS
Lentils Primer
Protein- and fiber-rich lentils are among the world’s oldest cultivated crops. Their earthy flavor stands up to
strong seasonings and helps make them a mainstay of Mediterranean, Middle Eastern, and Indian cuisines.
With no soaking required and quick cooking time, lentils are one of the most convenient dried legumes.
—Robin Bashinsky
Red lentils Green Brown Yellow Black

are slightly sweet split lentils lentils lentils or beluga
peas that cook in a have an earthy taste hold their shape when lend sweet, nutty lentils
flash. A staple of and firm texture. cooked in dishes like flavor to Indian dishes glisten like caviar
Indian cuisine, they They’re common in pilaf, yet mash nicely like dal. The dried once cooked. Their
are best for soups, French-style cold for veggie burgers bean is also ground subtle flavor pairs well
purees, or dips. salads and warm sides. and meat loaves. into flour for flatbread. with chicken or fish.
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august recipe index
Tampa, FL 33662-2376. Canada Post Publications Mail Agreement No. 40110178. Return undeliverable Canada addresses to: Postal Stn. A, P.O. Box 4323, Toronto, ON, M5W 3H1. GST# 81996300RT0001. Copyright 2015 by Time Inc. Lifestyle Group. Title “Cooking Light” is a registered trademark of Time Inc. Lifestyle Group. COOKING LIGHT cannot
COOKING LIGHT® (ISSN 0886-4446) is published monthly (except January/February) by Time Inc. Lifestyle Group, 2100 Lakeshore Drive, Birmingham, AL 35209. Periodicals postage paid at Birmingham, Alabama, and at additional mailing offices. POSTMASTER: Please send changes of address to COOKING LIGHT, Customer Service, P.O. Box 62376,
be held responsible for any unsolicited material. U.S. Subscriptions: $22 for one year. Please allow six to eight weeks for shipment on new subscriptions and for changes of address. FOR HELP WITH YOUR SUBSCRIPTION, call 800-336-0125, or write COOKING LIGHT Subscriber Assistance, P.O. Box 62376, Tampa, FL 33662-2376.
●
KEY MAIN DISHES
BEEF
●● Meltingly Tender
Chicken with Miso,
Ginger, and Carrots
KID FRIENDLY ●● Beef and Lamb Kofta p.114
● QUICK & EASY Lettuce Wraps p.40 ●● Mexican Scramble
●● Grilled Steak and p.40
● FREEZABLE Tomatoes with Tofu ●● Pretzel-Crusted
● MAKE AHEAD ●●
Ranch Dressing p.12
Short Ribs with
Chicken Breast Tenders
with Garlicky Dipping
STAFF RAVE
Our Highest-Rated
Cucumber and Sauce p.45
● VEGETARIAN Recipe from This Issue
Orange Salad p.106 ● ● Smoked Turkey and
●● Sizzling Skirt Steak Swiss Crepes p.30
● GLUTEN FREE*
with Asparagus and ● ● Spiced Grilled Chicken GRILLED SHORT RIBS
*Read labels carefully;
Red Pepper p.114 Thighs with Creamy p. 106
gluten hides in
unexpected places. ●●●● Southwestern-Style Chile-Herb Sauce p.28 “The pull-apart meat is
Meatballs p.148 offset by bits of delightfully
VEGETARIAN charred, crispy crust.
FISH & SHELLFISH ●●●●● Grilled Bean and Grilled orange peel will
● Grilled Dogfish on Late- Cheese Stuffed
APPETIZERS Summer Caponata Poblanos p.22
change your life.”
—HANNAH KLINGER
●●● Cheesy Sausage p.141 ● ● ● Two-Cheese Veggie ASSOCIATE EDITOR
Roll-Ups p.148 ●● Pink Salmon with Smoky Nachos p.48
●●●●● Crunchy Ranch Herb Rub p.141 ● ● ● Veggie Pizza with
Faux-rito Strips p.148 ● Poached Albacore with Cauliflower Crust p.92
●●● Grilled Watermelon Fennel, Apple, and ●●●● Chimichurri Sauce p.132
● ● Wasabi Pea Tofu with Red
Pizza p.154 Radish Salad p.144 ●●●● Fresh Tomato Sauce
Cabbage and Leeks
●●●●● No-Bake Chewy ●●● Roasted Shrimp with p.116 p.132
Granola Bars p.45 Mushrooms, Broccolini, ●●●● Mojo Sauce p.132
●●●● Wheat Berry and
●● Prosciutto-Wrapped and Foaming Chive Summer Vegetable ●●●● Muhammara Sauce
Grilled Okra p.100 Butter Sauce p.116 Sauté p.60 p.132
●● Sautéed Acadian ●●●● Small-Batch Fig Jam
BEVERAGES Redfish with Pistachio SALADS p.124
● Summer Melon and Orange Pesto p.142 ●●● Sweet and Spicy Peanut
●●● Mango and Tomato
Rosé Sangria p.16 ● Shrimp Summer Rolls Salad Cups p.24 Sauce p.132
● ● ● Sweet Fig Smoothies with Sesame-Soy
● ● ● Orzo Salad with ● ● ● Tzatziki Sauce p.132
p.126 Dipping Sauce p.24
Chicken and Radishes
● Shrimp with Ginger- p.38 SIDES
DESSERTS Garlic Red Noodle
● Sesame Cabbage Salad ●●● Creamy Polenta p.26
Beans p.100
●● Fresh Fig Galette p.128 with Grilled Salmon ● ● ● ● Cucumber-Tomato
●● Whole Grilled Fish
●●● Mexican Hot Fudge p.38 Skewers with Dilly
p.147
Sundae Bowls p.148 ●●● Spicy Jicama Slaw p.22 Sauce p.30
LAMB ●●●● Summer Fig and ● ● ● Fresh Corn Sauté with
●● Lamb Chops with Fresh Watermelon Salad Bacon and Chives p.42
Fig Pan Sauce p.126 with Feta p.128 ● ● ● ● Fresh Corn Sauté with
PORK ● ● ● Wheat Berry, Spinach, Red Pepper and Onions
●●● Pan-Roasted Pork and Strawberry Salad p.42
Tenderloin and Peppers p.60 ●●● Fresh Creamed Corn
p.26 p.42
●● Pork Medallions with SANDWICHES ●●●● Fresh Summer Corn
Scallions and Magic ●● Clean Veggie Burgers Sauté p.42
Green Sauce p.114 p.74 ● ● ● Grilled Sweet Potato
POULTRY ●●● Grilled Margherita and Bell Pepper Toss
●●● Glazed Chicken and Sandwiches p.47 p.28
Fig Skewers p.128 ● ● Parm-Style Chicken ●● Smoky “Baked” Beans
Sliders p.54 p.53
WOW!
Watermelon
● ● Herbed Wheat Berry
and Roasted Tomato
Salad with Grilled SAUCES SOUPS & STEWS
pizza Chipotle Chicken ●●●● Aji Amarillo Sauce ●●● Summer Minestrone
p. 154 Breasts p.60 p.132 Soup p.63
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WATERMELON
PIZZA
Kick off your
next cookout with
this handheld take
on watermelon
salad.
Watch our
how-to video at
cookinglight
.com/wow.
GRILLED WATERMELON PIZZA
P H O T O G R A P H Y: G R E G D U P R E E ; F O O D S T Y L I N G : E R I N M E R H A R ; P R O P S T Y L I N G : L I N D S E Y L O W E R
1 cup sliced red onion stand 15 minutes or until onion
3 tablespoons red wine vinegar is softened, tossing occasionally.
1 tablespoon sugar Combine 2 teaspoons brining
1⁄
4 teaspoon kosher salt liquid and 2 teaspoons olive oil,
2 teaspoons extra-virgin stirring with a whisk. Drain onion,
olive oil and discard remaining liquid.
1 ( 3⁄4-inch-thick) slice 3. Brush olive oil mixture onto
seedless watermelon both sides of watermelon slice.
(from a 9-inch-diameter Grill watermelon 3 to 4 minutes
watermelon) on each side, until well marked
1 ounce creamy blue cheese, and juicy; place on a serving platter
crumbled (about 1⁄4 cup) or cutting board. Top watermelon
2 tablespoons coarsely evenly with pickled onions, blue
chopped pecans, toasted cheese, and pecans. Sprinkle with
2 tablespoons small basil leaves basil. Cut into 8 wedges.
SERVES 4 (serving size: 2 wedges)
1. Heat a grill or grill pan
CALORIES 130; FAT 7g (sat 1.9g, mono 3.6g, poly 1.1g);
to medium-high heat. PROTEIN 3g; CARB 15g; FIBER 1g; CHOL 5mg;
2. Combine onion, vinegar, sugar, IRON 1mg; SODIUM 165mg; CALC 59mg
and salt in a medium bowl; let —Recipe by Cheryl Slocum
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