cooking light - august 2016

GRILLED FLANK STEAK

3 WAYSP. 63

HONEY POWER!

New sweet and savory ideas

P. 142

SLOW COOKER SUMMER

CHOWDERP. 48

Plus

BIG FlavorsEASY Recipes

AUGUST 2016

NO-COOK FARMERS’

MARKET MEALSP. 73

5-INGREDIENT DINNERS

THAT DAZZLEP. 126

EFFORTLESS SUMMER DESSERTS

P. 154

FAM I LY-

ST YLE

FAJ I TAS!RECIPE

P. 54

®/™

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Revolutionary features. Chef-inspired design.

Endless potential. Behold, the first-ever black

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V O L . 3 0 / N O. 7

TO COOK RIGHT NOW

3 STAFF

FAVES

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ON THE COVER

PHOTOGRAPHY

Jennifer Causey

FOOD STYLING

Chelsea Zimmer

PROP STYLING

Heather Chadduck Hillegas

p.152Bee-utiful

Summer Salad

REVAMPED CLASSIC

Potato salad gets

way more interest-

ing when you add

mushrooms and

miso. p. 134

BROILER MAGIC

Irresistible char

comes from the

oven, making

these wings an all-

year treat. p. 151

SUMMER ON A PLATE

A dinner featuring

fresh corn, yellow

squash, and ripe

tomatoes? Sign us

up, please. p. 36

A U G U S T 2 0 1 6 C O O K I N G L I G H T 1

Features

5-Ingredient Dishes

That Dazzlep. 126

Keep it simple with powerhouse ingredients that deliver big flavor.

A Beekeeper in the Kitchen

p. 142An inside look at how honey is made and 7

delicious ways to use it

Easiest-Ever Summer Desserts

p. 154Easy yet elegant fruit-

centric treats for hot days

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LET US INTRODUCE

THE NITRO-BREW CREWp. 12

p. 48Slow cooker chowder

p. 38Fish tacos with sweet pickle sauce

2 C O O K I N G L I G H T A U G U S T 2 0 1 6

Healthy Habits91 | Nutrient Habit Should you be taking supplements?

96 | Beauty HabitPineapple’s polishing powers; drugstore cleansers; Siri Daly

102 | Social Habit Te truth about hydration

104 | Travel HabitPortland in 10,000 steps and 2,000 calories

107 | CL Diet HabitHawaiian poke bowls

Cooking Departments113 | Grow. Harvest. Cook. Pepper plants

121 | The RitualItalian tomato sauce

168 | Wow! Flavored finishing salts

Kitchen Confdential161 | How To Pan-charring vegetables, slicing flank steak

162 | Prep-Wise 10 things your butcher can do for you

164 | Use It Up Challenge Umami-bomb nori

&the rest...4 | Editor’s Note

6 | Letters

166 | Recipe Index

Let’s Get Cooking!9 | Ingredient Seasonal offerings from Maille mustard

10 | Today’s Special Cold noodle salad from Erik Anderson and Jamie Malone

12 | Drink Nitrogen-brewed coffee and beer

14 | Help Me, Kenji 5 ingredients Kenji needs on a desert island

Dinner Tonight17 | Dinner Tonight Fast family recipes

35 | Superfast! 20-minute cooking

48 | Slow Cooker Corn and potato chowder with shrimp

54 | Entertain with Ease Chicken fajitas for all

56 | Kids in the Kitchen Te best chicken fingers

63 | Cook Once, Eat 3xFlank steak

68 | Freeze ItWonton soup

Nutrition Made Easy73 | Raw Food Guide Tis summer, enjoy the health benefits of avoiding the oven.

82 | Recipe Makeover No-cook pad Tai

A third of what we eat wouldn’t exist

without honeybees.”p. 142

We love these mustards

p. 9

p. 30Fast chicken

dinner

“ MY WISH IS TO BE A

HOLLYWOOD STUNT DRIVER.”

Professional driver on closed course. Do not attempt. Prototype shown with options. Production model will vary. ©2016 Toyota Motor Sales, U.S.A., Inc.

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HUNTER LEWIS

[email protected]

@NotesFromACook

INFORMATION SUPERHIGHWAYcalled her, was a great cook, but more than that, she was a woman of letters—literally thousands of them. Te family grammarian (she would have questioned my choice of the adverb in the previous sentence), Mom Pat spent an hour every day writing friends and family. Long-distance phone calls were expensive, so she used her 1956 Royal HH model typewriter to share the day’s news from Asheville, North

THERE’S AN UNSPOKEN

commandment among jaded food journalist types that goes something like this: Tou shalt avoid cliché by not writing about thy grand-mother’s cooking. I break the rule often, though I pledge with my right hand on my grandmother’s duct tape–bound Joy of Cooking to observe it today.

To be sure, Pat Erichson, or Mom Pat, as her nine grandkids affectionately

Carolina, with her friends back in California and, later, with her daughters in college.

In the early aughts, Mom Pat received a computer and gave me her Royal. Her newfound digital prowess and prolific emails to our sprawling extended family earned the octogenarian a new nickname: Te Infor-mation Superhighway.

I keep the typewriter in my office to remind me of our shared love of words.

Te machine weighs about 35 more pounds than my iPhone, one of the primary tools I use to find Cooking Light recipes, check our Instagram feed, pin images on Pinterest, and watch our team cook in Facebook Live videos. If you’re one of the millions who do the same, you’ll begin to notice some changes to our site in the coming weeks that will make it easier to use on every device. Stacey Rivera, our incredibly talented digital content director, is leading the transformation. Te spirit of continual evolution fuels our design in print and online, and our goal—always—is to make the recipes, images, and stories more joyful, more engaging, and more empowering.

Mom Pat’s Royal collects dust behind my desk as I write this on a laptop. No doubt, if she were alive today she would continue to adapt, as cookinglight.com will. Tools matter, and so does the medium, maybe now more than ever. Still, another cliché endures in this age of disruption: Te message matters most.

Naturally Beautiful Results

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JOIN THE CONVERSATION: Email [email protected]. Give full name, city, and state. Share your thoughts at facebook.com/cookinglight, and follow us on social media.REACH US ANYTIME, ANYWHERE

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FACEBOOK

@cookinglightLETTERS

6

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IT’S WHAT’S FOR DINNER Kenji López-Alt’s article

regarding proper steak

prep (June, page 12) was a

winner! My husband and

I have been completely

dissatisfed with every steak

we have tried making at

home for years. After reading

how to do it right, we tried

i t—and had the most

amazing steaks for dinner

tonight! Thank you for

teaching techniques that

make cooking at home

better than any meal

we can get eating out. KIM WARREN

VIA EMAIL

PEARLS OF WISDOMI just wanted to comment on how much I enjoyed the Ritual article in the May issue (page 101). I am also a sansei (third-generation Japanese- American) of the generation of the author’s mother. I was flooded with memories of wash-ing the rice and watching it cook over the stove prior to the elec-tric rice cooker days. I made several copies of the article to share with my family members and friends, even hard copy mailings to those who don’t live near me. Everyone so enjoyed the article. Domo arigato!MRS. RANDY HISATOMI MORIN GILROY, CA

SUPER SOUPAs someone who absolutely despises tomato soup, I must say that your version (June, page 46) was amazing! It hit all the right notes of being creamy, comforting, and easy enough to make.SARA GERDOM SAN DIEGO

TUB READYou guys have done it again! Every night I take a bath and read through my Cooking Light and dog-ear each page that I want to try. The past three issues I’ve pretty much tagged every single page. I’ve tried a handful of the recipes, and I will definitely be continuing on my journey. I have to get an entire binder just for your magazine!ERICA VIA EMAIL

SPLIT DECISIONWe were drawn to the Spicy Thai Red Curry Beef (June, page 34) because of the picture, but after reading the recipe, we decided not to prepare the meal in a single skillet and instead sautéed the meat and vegeta-bles separately. We’re glad we did, because it was delicious. However, we don’t believe it would have come out as nicely with everything prepared in a single skillet, as directed.CAROL AND DAVE RINGELBERG BRADFORD, VT

*Members following the Cooking Light Diet lose more than half a pound per week, on average.

Food-wise, we spend $400 less at the grocery store [with

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shopping. My fridge is full of food right now. Real food!STEPHANIE ATWELL, APEX, NC

Read Stephanie’s story at cookinglight

.com/stephanie.

Zucchini-Ricotta Pizza

“I never thought I’d like ricotta on my pizza,

but this was delicious!”RITA RADKE

Grilled Chicken with Tomato-

Avocado Salad“This is my favorite

Sunday dinner! It’s my weekly treat.”

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TASTESfrom

COOKING LIGHT’S EDITORS

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Maille, Oh My Our favorite French Dijon

mustard, Maille (my-uh), offers a

limited-run series, Collection les

Jardins des Chefs, through August. With three veg-

forward flavors—olives–herbes de Provence; beet-

honey; and carrot-shallot—they’re de rigueur for kicky

wet rubs, standout sandwiches, dressy

dressings, and nearly anything on your cookout table.

maille.com

S P R E A D

let’s get cooking!

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COLD NOODLE SALAD WITH SESAME CRABActive: 13 min. Total: 30 min.

3 cups water

1⁄2 cup reduced-sodium soy sauce

1⁄2 cup mirin

1 tsp. sesame oil

4 oz. uncooked dried udon noodles (thick, round Japanese wheat noodles)

1⁄2 cup fresh or frozen English peas

1⁄2 cup fresh lump crabmeat, picked and drained

2 tsp. thinly sliced green onions

1⁄2 tsp. grated lemon rind

4 cilantro sprigs

1 jalapeño, seeded and thinly sliced

Hot chili oil (optional)

1. Combine first 4 ingredi-ents in a medium saucepan; bring to a simmer over medium-high heat. Add noodles; cook until al dente, about 3 minutes. Place noodles and broth in a small bowl. Set bowl in a larger bowl of ice water; cool noodles completely, about 10 minutes. Drain noodles. Discard broth.2. Bring a small saucepan of water to a boil. Add peas; cook 1 minute. Drain and plunge peas into ice water. Drain well. 3. Divide noodles between 2 bowls. Top each with half of crabmeat; stir gently. Divide peas between bowls. Top with onions, rind, cilantro, and jalapeño. Drizzle with chili oil, if desired.

SERVES 2 (serving size: 1 cup salad)

CALORIES 206; FAT 5.7g (sat 0.7g, mono

1g, poly 3.1g); PROTEIN 14g; CARB 22g;

FIBER 3g; SUGARS 4g (est. added sugars

1g); CHOL 45mg; IRON 2mg; SODIUM

542mg; CALC 69mg

noodles. You can find them in the refrigerated section [of Asian and specialty markets]. [CL found dried udon noodles work great too.]

How do you make such a simple salad really sing?

EA The ingredient quality needs to be perfect. If you buy cheap, it’ll taste cheap.

JM Texture. Varying textures keeps things interesting. For this recipe: the chew of the noodle, pop of the peas, crunch from scallions, and firm silkiness of the crab.

What does this recipe say about you as chefs?

JM We value simplicity. Keep recipes simple. It’s the best way to make ingredients sing.

What would this dish’s yearbook superlative be?

EA Most Likely to Succeed.

Try the duo’s original version this month at Brut in Minneapolis.

CL What sparked the inspiration for this dish?

EA This was originally a hot dish. When I was a kid, my mom never wanted to turn the oven on in the summer, so she made us cold noodles and tuna fish. So I thought, “What can I do to make it better but keep it a cold noodle dish and give it great bold flavors?”

JM Creating a dish that is cold and refreshing but still satisfying from the hearty chew of the noodles.

Why udon noodles? Any udon cooking tips?

EA I like the slipperiness and the chew of them. Don’t overcook your noodles. You don’t want them to be too soft or mushy. You want a pleasant, chewy texture. It’s all part of the fun of eating noodles.

JM The important technique is to cook the noodles properly—in this case, chilling them quickly in flavorful broth. I prefer fresh udon

T O D AY ’ S S P E C I A L

Crab and Noodle SaladMinneapolis chefs Jamie Malone

and Erik Anderson lay Asian flavors on this stone-cold stunner. BY AMANDA POLICK

Naked CakeThe hottest trend in

wedding cakes and hip

bakeries is also the

coolest summer dessert

to serve guests at home.

Layer cakes with

unfrosted sides, or

“naked cakes,” are

prized for their rustic

elegance and distinctive

stacks. Less frosting

means less work for

the baker, fewer

calories for all, and a

perfect platform for

fresh seasonal berries.

C R A Z E

Eating dark chocolate every

day may lower the risk of diabetes

and heart disease, researchers found in a recent study. About an ounce

daily reduced insulin resistance

and enhanced liver enzymes in

test subjects.

F O R YOU R H E A LT H


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Go NitroTe best brewmasters and baristas have learned that the

odorless gas nitrogen can make coffee and beer even more delightful. If you spot “nitro-brew” on a menu, order it. Here’s why.

D R I N K

A special high-pressure tap system squeezes keg-stored beer or

cold-brew cofee through a disk with tiny holes, cutting nitrogen into the

liquid and creating minute bubbles. With canned beer and cofee,

popping the can activates a small widget inside that releases nitrogen.

THE TREATMENT

THE RESULTS

NITRO TO GO

LEFT HAND BREWING CO.

MILK STOUT NITRO

lefthandbrewing.com

SAM ADAMS NITRO COFFEE

STOUT

samueladams.com

CUVÉE BLACK & BLUE

cuveecofee.com

STUMPTOWN NITRO COLD

BREW COFFEE

coldbrew.com

COFFEE Nitro turns cold-brew cofee

foamy, mimicking the creamy

texture and consistency of a stout

beer. Some tasters don’t use milk or

sugar with nitro cofee because

of how deliciously rich the gas

makes cold brew. Others find the

cafeine hits them faster and harder.

BEERTiny bubbles form a roiling cascade

as beer is poured into the glass.

The smaller-than-CO2 spheres lend

the brew a silky mouthfeel, smooth

flavor, and distinctive thick, white

head on top. The process is usually

used on less hoppy, more malty

beers such as porter and stout.

Go island hopping with the

pinnacle®

tropical tiki-tini

Set sail with Pinnacle® Vodka.

It’s a private island that’s all inclusive.

1 part Pinnacle® Raspberry Vodka

2 parts iced tea

Serve with high fi ves and hang tens.

THECOCKTAILPROJECT.COM/PINNACLE


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Kenji López-Alt is chief creative ofcer of seriouseats.com. He recently won a James Beard award for his cookbook The Food Lab: Better Home Cooking Through Science.

Glass PensTags and pendants

can be cute, helpful

ways to hunt down

your glass in a crowd

(they do roam). But

we love how Wine

Glass Writers give

guests a chance to

express themselves.

Every party could use

a little delible ink.

$10/3 pens, wine

glasswriter.com.

1 I’d pick green onions for my

aromatic veggie. They have the aroma of garlic and the versatility of onions. Slice thinly to use as a garnish; chop them up for a pizza topping; puree them to make pungent marinades; or sauté them as part of the base for casseroles and stews.

2 No doubt, soy sauce

would be my go-to condiment. Sure, it’s salty, but it’s also packed with glutamates, lending it savoriness you can’t get from salt alone. Good-quality, naturally brewed soy sauce also contains complex aromatic compounds that bring out other flavors in dishes, making it a great component in sauces, marinades, or dressings.

3 I can’t live without eggs.

Just think of the incredible range of textures and flavors: fried eggs with crispy edges and oozing yolks; tender poached eggs that make any salad a meal; or light and flufy (or soft and creamy, depending on how you like them) scrambled eggs and omelets.

4 I have to have rice. It is the

staple grain on my table. I could eat it with every meal, and what’s more, it makes a great vehicle for other foods. Serve it with a saucy, spicy stir-fry to cleanse your palate between bites, or stir it into soup to make it more substantial and filling. Make it the star of the meal as a risotto or paella, or just serve a nice, simple scoop on the side.

Name Your Five Desert Island Ingredients

H E L P M E , K E N J I

S H OW U S

YO U R I D

If he could choose a sixth

ingredient, Kenji wouldn’t

hesitate to pick Frank’s

RedHot sauce: “Tat stuff goes with anything.”

5 For protein, tofu would be

my ingredient of choice. It comes in a variety of textures, and it’s infinitely adaptable as a flavor vehicle. I grill it to use in a sandwich; marinate and bake it; crisp and toss it into a stir-fry; or my fave, season cold silken tofu with soy sauce and scallions.

2

4

5

1

3

Share your

fave five with us

on Facebook

or Twitter.

The choice is yours, and it’s simple.:K\�VHWWOH�IRU�RQH�W\SH�RI�FKHHVH�ZKHQ�WKHUH�DUH�D�ZKROH�YDULHW\�RI�ć�DYRUV"

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Crispy chicken thighs with

potato salad Recipes p. 30


19 PAGES OF EASY MEALS

SuperfastP. 35

Slow Cooker P. 48

Let’s cook P. 54

Kids in the Kitchen P. 56

Cook Once, Eat 3xP. 63

Freeze It P. 68

FASTFAMILY

RECIPES

from the Cooking Light Kitchen

Arla Original Cream Cheese is made from only four simple

ingredients: cream, milk,

cheese culture, & salt.

Made the way cream cheese was always meant to be made.

FLIP THE PAGE FOR

FOUR TIPS THAT WILL MAKE

FAMILY TIME SIMPLY BETTER

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CURIOUS? CHECK OUT ARLA CHEESE ONLINE AT arlausa.com

Don’t let schedules get in the way of togetherness.

Here are four simple tips to make the most of family time.

ACTIVITY CALENDARSet aside a block of time for the entire

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MEALTIME MOMENTSStart the day at the breakfast table.

Get a taste for everyone’s day over a

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HOMEWORK HELPERSpend time helping your kids get organized

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NIGHT-NIGHT End the day on a high note – make

sure to grab at least 10 minutes

of bonding time before bed.

1

2

3

4

DINNER TONIGHT

MEATLES

S

MONDAY

MINUTES

| | | | | | | | | | || | |

|||||||

|||||||||||||||35


egg and tomato

open-f aced sandwichesMeaty, briny kalamata olives and

a splash of vinegar punch up a

quick red pepper sauce for these

vegetarian sandwiches.

4 (1 1⁄2-oz.) slices whole-grain bread

1⁄4 cup chopped bottled roasted red bell peppers

2 Tbsp. finely chopped kalamata olives

2 tsp. red wine vinegar

1⁄4 tsp. kosher salt, divided

1⁄4 tsp. crushed red pepper

2 tsp. olive oil

4 large eggs

1⁄4 cup prepared hummus

4 Bibb lettuce leaves

1 large heirloom tomato (about 8 oz.), cut into 4 slices

3⁄8 tsp. black pepper, divided

1. Preheat broiler to high.2. Arrange bread on a baking sheet. Broil 1

WHILE BROILER PREHEATS

Make roasted red pepper mixture.

WHILE EGGS COOK

Toast bread.

Broil squash.

GAME PLAN

SLICE ITSlightly thicker (1 1⁄2-oz.)

bread slices build a sturdy

sandwich base. Slice your

own, or ask to have it

sliced on the thick side.

minute on each side or until toasted. 3. Place bell peppers, olives, vinegar, 1 ⁄8 teaspoon salt, and crushed red pepper in a mini food processor; process 30 seconds. 4. Heat oil in a large nonstick skillet over medium-high heat. Crack eggs into pan; cook 11 ⁄2 minutes. Cover and cook 1 minute or until whites are just set. Remove from heat. 5. Spread hummus evenly over bread slices; top with lettuce, tomato, remaining 1 ⁄8 teaspoon salt, and 1 ⁄8 teaspoon black pepper. Top each sandwich with an egg. Spoon roasted red pepper mixture evenly over eggs.

Sprinkle with remaining 1 ⁄4 teaspoon black pepper.

SERVES 4 (serving size: 1 sandwich)


5.9g, poly 2.8g); PROTEIN 14g; CARB

24g; FIBER 5g; SUGARS 5g (est. added

sugars 3g); CHOL 186mg; IRON 3mg;

SODIUM 572mg; CALC 90mg

SERVE WITH

CHEDDAR AND CHIVE “SQUACHOS”

Easy, cheesy nacho-style broiled

squash slices (“squachos”) use

just 1 pan and 4 ingredients.

Cooking spray

1 lb. yellow squash, cut into 1⁄4-in.-thick slices

2 oz. sharp cheddar cheese, shredded (about 1⁄2 cup)

2 Tbsp. whole-wheat panko (Japanese breadcrumbs)

1 Tbsp. finely chopped fresh chives

1⁄4 tsp. kosher salt

1⁄4 tsp. black pepper

1. Preheat broiler to high. 2. Coat a foil-lined baking sheet with cooking spray. Arrange squash in a single layer on pan; sprinkle evenly with cheese and panko. Broil 3 to 4 minutes or until cheese melts and squash begins to brown. Remove pan from oven; sprinkle with chives, salt, and pepper.

SERVES 4 (serving size: 3⁄4 cup)

CALORIES 86; FAT 5.1g (sat 3g, mono

1.4g, poly 0.2g); PROTEIN 5g; CARB 6g;



213mg; CALC 120mg

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let in the goodness

MINUTES

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30


tuna spring rolls with pineapple dipping sauce Look for sustainable yellowfin tuna

caught of the U.S. Pacific coast,

or sub 1⁄2 pound cooked shrimp.

Look for rice paper wrappers on

the Asian foods aisle of the grocery

store; if you can’t find them, turn

the rolls into lettuce wraps.

1⁄4 cup pineapple preserves

2 tsp. rice vinegar

1⁄2 tsp. fish sauce

1⁄2 tsp. reduced-sodium soy sauce

2 tsp. toasted sesame oil

1 (8-oz.) tuna steak


4 (8-in.) round rice paper wrappers

1⁄2 ripe avocado, peeled and cut into 8 slices

1 cup thinly sliced carrot

1⁄2 cup thinly sliced English cucumber

1. Combine first 4 ingredi-ents in a microwave-safe bowl; microwave at HIGH 45 seconds or until smooth. 2. Heat a medium skillet over high heat. Add oil to pan; swirl to coat. Add tuna

to pan; cook 2 minutes on each side for medium-rare. Place tuna on a cutting board. Let stand 5 minutes. Cut across the grain into thin slices; sprinkle with salt.3. Add warm water to a large shallow dish to a depth of 1 inch. Place 1 rice paper sheet in dish; let stand 30 seconds. Place rice paper sheet on a dry kitchen towel. Place one-fourth of tuna on bottom third of sheet, leaving a 2-inch border. Top with 2 avocado slices, 1 ⁄4 cup carrot, and 2 tablespoons cucumber. Fold bottom of sheet over filling. Fold sides of sheet over filling; roll up, jelly-roll fashion. Gently press seam to seal. Place roll,

USE IT UPUse pineapple preserves

as a glaze for pork, add to

a grilled ham and cheese

sandwich, or dollop over

coconut ice cream.

DINNER TONIGHT

JUST FOR 2

TUESDAY

WHILE TUNA STEAKS COOK

Prepare dipping sauce.

WHILE TUNA STEAKS RESTPrepare salad.

GAME PLAN

seam side down, on a serving platter. Repeat procedure with remaining wrappers, tuna, avocado, carrots, and cucumber. Serve with pineapple mixture.

SERVES 2 (serving size: 2 rolls

and about 2 Tbsp. sauce)

CALORIES 415; FAT 11g (sat 1.6g, mono




514mg; CALC 32mg

SERVE WITH

CILANTRO-PEANUT SALAD

Traditional spring roll garnishes—

cilantro, crushed peanuts—are

the main flavor components in this

quick, crisp side salad.

1 Tbsp. toasted sesame oil

1 tsp. rice vinegar


1⁄4 tsp. freshly ground black pepper

3 cups torn Bibb lettuce

1⁄2 cup cilantro leaves

1⁄2 cup diagonally sliced snow peas

1 Tbsp. finely chopped roasted, unsalted peanuts

1. Combine oil, vinegar, salt, and pepper in a medium bowl, stirring with a whisk. Add lettuce, cilantro, and snow peas; toss. Sprinkle with peanuts.

SERVES 2 (serving size: about 1 1⁄2 cups)





245mg; CALC 245mg

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DINNER TONIGHT

WEDNESD

AY

MINUTES

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spicy buttermilk chicken and vegetable kebabsSalt is the main ingredient in

jarred spice blends. Making your

own lets you control the sodium

and use fresh ingredients.

1⁄4 cup fat-free buttermilk

2 Tbsp. light brown sugar

1 Tbsp. grated peeled fresh ginger

1 Tbsp. grated fresh garlic

1⁄4 tsp. ground allspice

1⁄4 tsp. ground red pepper

1⁄8 tsp. paprika

1 1⁄2 lb. skinless, boneless chicken breasts, cut into 1-in. pieces

1 pt. multicolored cherry tomatoes

2 large orange bell peppers, cut into 1-in. pieces

1 red onion, cut into 1-in. pieces

Cooking spray


WHILE GRILL PREHEATSPrepare buttermilk

mixture.

Make kebabs.

WHILE KEBABS COOK

Make broccoli salad.

GAME PLAN

GET AHEADMake the kebabs,

prepare the buttermilk

mixture, and make the

broccoli salad a day

ahead; then refrigerate.


1. Preheat grill to high.

2. Combine first 7 ingredi-ents in a bowl. Tread chicken onto 4 (10-inch) skewers. Tread tomatoes, bell peppers, and onion alternately onto 8 (10-inch) skewers. Brush chicken and vegetable kebabs with half of buttermilk mixture.

3. Coat grill grates with cooking spray. Place kebabs on grill; grill 5 minutes. Turn and grill 5 minutes or until chicken is done, brushing chicken and vegetables with remaining buttermilk mixture. Remove kebabs from grill. Sprinkle with salt and black pepper.

SERVES 4 (serving size: 1 chicken kebab

and 2 vegetable kebabs)

CALORIES 282; FAT 5g (sat 1g, mono 1.3g,

poly 0.8g); PROTEIN 39g; CARB 20g;



462mg; CALC 63mg

SERVE WITH

CHEDDAR AND ALMOND BROCCOLI SALAD

We microwave the broccoli for

about half the suggested time so it

maintains its texture in the salad.

1 (12-oz.) pkg. fresh steam-in-bag broccoli florets

3 Tbsp. shredded sharp cheddar cheese

2 Tbsp. canola mayonnaise

1 oz. 1⁄3-less-fat cream cheese, softened

2 Tbsp. minced red onion

1 tsp. grated peeled fresh ginger

1 tsp. red wine vinegar



1 garlic clove, grated

1 Tbsp. sliced almonds, toasted

1. Place broccoli package in microwave; microwave at HIGH 11 ⁄2 minutes.2. Combine cheddar cheese, mayonnaise, and cream cheese in a large bowl. Add broccoli, onion, and next 5 ingredients (through garlic), stirring to combine. Sprinkle with almonds.

SERVES 4 (serving size: about 3⁄4 cup)


1.6g, poly 1g); PROTEIN 5g; CARB 6g;



259mg; CALC 90mg

��

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DINNER TONIGHT

THURSDAY


shrimp and bean

burrito bowlSweet chili sauce is not too

sweet, spicy, or salty—great for an

instant glaze on the shrimp, in

marinades, or as a dipping sauce

for spring rolls or chicken kebabs.

Find it in the international aisle of

most supermarkets. If you can’t

find it, sub regular chili sauce (such

as Heinz), or skip the sauce and

squeeze a lime wedge over top.

3⁄4 cup unsalted chicken stock (such as Swanson)

2 (15-oz.) cans unsalted kidney beans, rinsed and drained

1 1⁄2 Tbsp. unsalted butter


5⁄8 tsp. freshly ground black pepper, divided

2 tsp. olive oil

1 lb. medium shrimp, peeled and deveined (about 24)

1 1⁄2 Tbsp. sweet chili sauce (such as Mae Ploy)

1 (8.5-oz.) pkg. precooked brown rice (such as Uncle Ben’s)

1 Tbsp. chopped fresh cilantro

1 ripe avocado, sliced

2 Tbsp. crumbled Cotija cheese

4 lime wedges

1. Bring stock and beans to a simmer in a small saucepan over medium heat. Cook 10 minutes, stirring occasion-ally. Remove pan from heat. Place bean mixture, butter, 3⁄8 teaspoon salt, and 3⁄8 teaspoon black pepper in the bowl of a food processor; process until smooth. 2. Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. Sprinkle shrimp with the remaining 1 ⁄4 teaspoon salt and remaining 1 ⁄4 teaspoon black pepper. Add shrimp to pan; cook 4 minutes, stirring occasionally. Remove pan from heat. Stir in chili sauce. 3. Heat rice according to package directions.

SIMPLE SUBFor a vegetarian main,

use cubed tofu instead of

shrimp, and use vegetable

stock instead of chicken

stock in the bean mixture.

WHILE BEANS SIMMER

Prepare slaw.

WHILE SLAW STANDS

Blend bean mixture.

Cook shrimp.

GAME PLAN

4. Divide bean mixture and rice among 4 shallow bowls; top evenly with shrimp, cilantro, and avocado. Sprinkle with cheese. Serve with lime wedges.

SERVES 4 (serving size: about 1⁄2 cup

beans, 1⁄4 cup rice, and 6 shrimp)





581mg; CALC 206mg

SERVE WITH

MANGO-JALAPEÑO SLAWServe this fruity slaw on the side,

or pile it onto your burrito bowl

(as shown) for more texture.

1⁄4 cup thinly diagonally sliced green onions

1 Tbsp. rice vinegar



1 (10-oz.) pkg. angel hair coleslaw

1 jalapeño, seeded and finely chopped

1 small ripe mango, peeled and thinly sliced

1. Combine all ingredients in a large bowl; toss well to coat. Let stand 10 minutes before serving.






139mg; CALC 48mg

GLUTEN FREE

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DINNER TONIGHT

MINUTES

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FAMILY

FRIDAY


crispy chicken thighs with spinach-and-pea potato saladSneak another veg into the

potatoes with our green dressing.

4 (5-oz.) skin-on, bone-in chicken thighs

3 Tbsp. canola mayonnaise, divided


1⁄2 tsp. freshly ground black pepper, divided

Cooking spray

2 Tbsp. whole-wheat panko (Japanese breadcrumbs)

2 tsp. chopped fresh thyme, divided

1 lb. halved baby Yukon Gold potatoes

1 cup frozen green peas

1 1⁄2 cups fresh spinach

1 Tbsp. white wine vinegar

2 garlic cloves

1. Preheat oven to 400°F. 2. Heat a large ovenproof skillet over medium-high

WHILE OVEN PREHEATS

Boil potatoes.

Sear chicken thighs.

WHILE CHICKEN THIGHS BAKE

Grill corn.

GAME PLAN

TIME-SAVERA quick sear and a

sprinkle of panko

cuts prep and cook time

in half compared to

breading and baking.

heat. Rub chicken thighs with 1 tablespoon mayon-naise; sprinkle evenly with 1 ⁄4 teaspoon salt and 1 ⁄4 tea-spoon pepper. Coat pan with cooking spray. Add chicken, skin side down, to pan; cook 3 minutes. Turn; top evenly with panko and 1 teaspoon thyme. Place pan in oven. Bake at 400°F for 12 minutes or until chicken is done.3. Place potatoes in a sauce - pan filled with water. Bring to a boil; cook 8 minutes or until tender. Place potatoes in a large bowl. Return water to a boil. Add peas; cook 2 minutes. Add spinach; cook 30 seconds. Drain; rinse under cold water. Drain. 4. Place remaining 2 tablespoons mayonnaise, remaining 1 ⁄4 teaspoon salt,

remaining 1 ⁄4 teaspoon pepper, two-thirds of spinach mixture, vinegar, and garlic in a food proces-sor; process until smooth. Add remaining 1 teaspoon thyme, remaining one-third of spinach mixture, and mayonnaise mixture to potatoes; toss. Serve with chicken thighs.

SERVES 4 (serving size: 1 chicken thigh

and about 1 cup potato salad)





440mg; CALC 32mg

SERVE WITH

CHILI-LIME CORN

1 tsp. chili powder

1 tsp. grated lime rind


1⁄4 tsp. light brown sugar

1⁄8 tsp. ground red pepper

4 ears shucked corn

Cooking spray

2 tsp. unsalted butter, softened

1. Heat a grill pan over medium-high. 2. Combine chili powder, rind, 1 ⁄4 teaspoon salt, sugar, and pepper in a bowl; rub over corn. Coat grill pan with cooking spray. Add corn to pan; cook 10 minutes, turning occasionally. Remove corn from pan.3. Top corn with butter and remaining 1 ⁄8 teaspoon salt.

SERVES 4 (serving size: 1 ear)





207mg; CALC 5mg

—Recipes by Emily Nabors Hall

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DINNER TONIGHT

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TWENTY-

MINUTE

COOKING


Fresh Corn Cakes with Summer Salsa

Recipe p. 36

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burger patty saladWe love the richness that a

little ground lamb ofers, but

you can use all beef or even

ground turkey instead. 1⁄2 medium red onion 1⁄4 cup chopped

parsley, divided 3⁄4 tsp. black

pepper, divided 5⁄8 tsp. kosher

salt, divided 1⁄4 tsp. ground red pepper 1⁄4 tsp. ground allspice

2 garlic cloves

6 oz. 90% lean ground beef

4 oz. lean ground lamb

1 large egg

Cooking spray 1⁄2 cup plain 2% reduced-

fat Greek yogurt 1⁄4 cup canola

mayonnaise

2 Tbsp. fresh lime juice, divided

1⁄2 English cucumber

1 (5-oz.) pkg. baby kale leaves

1 Tbsp. olive oil

1 medium tomato, cut into 8 wedges

1. Preheat broiler to high. 2. Cut onion half in half. Place 1 onion quarter in a food processor. Add 2 tablespoons parsley, 1 ⁄2 teaspoon black pepper, 1 ⁄2 teaspoon salt, red pepper, allspice, and garlic; pulse until ground. Add beef, lamb, and egg; pulse to combine. 3. Shape beef mixture into 8 patties. Place patties on a jelly-roll pan

coated with cooking spray; broil 6 minutes or until done.4. Combine yogurt, mayonnaise, 1 table-spoon lime juice, remain-ing 2 tablespoons parsley, 1 ⁄4 teaspoon black pepper, and 1 ⁄8 teaspoon salt. Grate half of cucumber half; stir grated cucum-ber into yogurt mixture. 5. Toss kale with oil and remaining 1 tablespoon juice. Slice remaining onion and cucumber. Divide kale mixture among 4 plates; top with sliced onion, sliced cucumber, and tomato. Arrange 2 patties on each salad; top evenly with yogurt mixture.

SERVES 4 (serving size: 1 1⁄2 cups

salad, 2 patties, and 1⁄4 cup sauce)

CALORIES 287; FAT 18.9g (sat 5.3g,

mono 9.5g, poly 2.6g); PROTEIN 21g;

CARB 8g; FIBER 2g; SUGARS 3g (est.

added sugars 0g); CHOL 104mg; IRON

4mg; SODIUM 520mg; CALC 84mg

DINNER TONIGHT

SUPERFAS

T!

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FAM I LY- F R I E N D LY

FRESH CORN CAKES WITH SUMMER SALSA

This speedy vegetarian entrée

(shown on page 35) is absolutely

bursting with peak-season

produce. Side suggestion:

an herby white bean and arugula salad.

4 oz. white whole-wheat flour (about 3⁄4 cup)

1⁄2 cup plain yellow cornmeal

2 tsp. baking powder 3⁄4 tsp. kosher salt, divided 1⁄2 tsp. freshly ground

black pepper, divided

1 cup light sour cream

2 large eggs

2 Tbsp. olive oil, divided

1 1⁄4 cups fresh corn kernels (about 2 ears)

2 Tbsp. minced jalapeño 1⁄2 cup diced yellow squash 1⁄4 cup chopped green onions 1⁄4 cup chopped fresh basil

1 1⁄2 tsp. white wine vinegar

1 medium tomato, chopped

1. Weigh or lightly spoon flour into a dry measuring cup. Combine flour, cornmeal, baking powder, 1 ⁄2 teaspoon salt, and 1 ⁄4 teaspoon pepper in a large bowl.2. Combine sour cream, eggs, and 1 tablespoon oil in a bowl, stirring until smooth. Add sour cream mixture, corn, and jalapeño to flour mixture; stir just until combined.3. Heat a large nonstick griddle over medium-high heat.4. Divide corn mixture into 8 equal portions (about 1 ⁄3 cup each); shape into patties. Add patties to griddle; cook 6 minutes on each side.5. Combine squash, green onions, basil, vinegar, tomato, remaining 1 tablespoon oil, remaining 1 ⁄4 teaspoon salt, and remaining 1 ⁄4 teaspoon pepper in a bowl; toss. Place 2 corn cakes on each of 4 plates; top evenly with salsa.

SERVES 4 (serving size: 2 corn cakes

and about 1⁄4 cup salsa)

CALORIES 362; FAT 15.9g (sat 6g, mono 6.2g, poly

1.7g); PROTEIN 14g; CARB 42g; FIBER 5g; SUGARS

9g (est. added sugars 0g); CHOL 93mg; IRON 3mg;



GRILLED VEGETABLE AND FLANK STEAK SALAD WITH BLUE CHEESE VINAIGRETTEIf you don’t love blue cheese, try crumbled

feta or grated Parmesan instead.

1 (1-lb.) flank steak, trimmed 1⁄4 cup olive oil, divided 1⁄2 tsp. garlic powder 3⁄4 tsp. kosher salt, divided 1⁄2 tsp. black pepper, divided

2 medium yellow squash, halved lengthwise

2 ( 1⁄2-in.-thick) slices red onion

1 red bell pepper, quartered

1 1⁄2 Tbsp. white wine vinegar 1⁄8 tsp. sugar

1 oz. blue cheese, crumbled (about 1⁄4 cup)

1⁄2 cup halved grape tomatoes

1. Heat a grill pan over medium-high.2. Coat steak with 1 tablespoon oil; sprinkle with garlic powder, 1 ⁄4 teaspoon salt, and 1 ⁄4 teaspoon pepper. Add steak to pan; cook 4 minutes on each side. Place steak on a cutting board. 3. Place squash, onion, and bell pepper in a large bowl. Add 1 tablespoon oil, 1 ⁄4 teaspoon salt, and 1 ⁄8 teaspoon pepper; toss. Arrange vegetables on grill pan; cook 4 minutes. Turn and cook 2 minutes. Chop into bite-size pieces.4. Combine remaining 2 table-spoons oil, remaining 1 ⁄4 teaspoon salt, remaining 1 ⁄8 teaspoon pepper, vinegar, sugar, and cheese. Divide vegetables and tomatoes among 4 plates. Cut steak into thin slices; top with vegetables and vinaigrette.

SERVES 4 (serving size: 1 cup vegetables,

4 oz. steak, and 2 Tbsp. vinaigrette)

CALORIES 345; FAT 22.2g (sat 5.6g, mono 12.6g, poly




fsh tacoswith sweet pickle sauceThe creamy sauce ofers a

cool counterpoint to the bold

blackening spices. Not in the

mood for tilapia? The recipe is

also great with chicken, sliced

flank steak, or shrimp. Toss

some avocado, tomato, and

cilantro into the mix, and

you’re ready to knock Taco

Tuesday out of the park.

Cooking spray

4 (5-oz.) tilapia fillets

1 tsp. chili powder 5⁄8 tsp. kosher salt,

divided 1⁄2 tsp. freshly ground

black pepper, divided 1⁄2 tsp. ground red

pepper 1⁄2 tsp. ground cumin


2 Tbsp. sweet pickle relish

8 (6-in.) corn tortillas

1 ripe avocado, cut into 8 wedges

1 medium tomato, cut into 16 wedges

1⁄2 cup cilantro leaves

1 lime, cut into wedges

1. Heat a grill pan over medium-high. Coat pan with cooking spray.2. Sprinkle fish evenly with chili powder, 3⁄8 teaspoon salt, 1 ⁄4 teaspoon black pepper, red pepper,

and cumin. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Cut each fillet into slices.3. Combine mayonnaise, pickle relish, remaining 1 ⁄4 teaspoon salt, and 1 ⁄4 teaspoon black pepper in a small bowl. Heat tortillas according to package directions. 4. Divide fish, avocado, and tomato evenly among tortillas. Drizzle tacos evenly with mayonnaise mixture; sprinkle with cilantro. Serve with lime wedges.

SERVES 4 (serving size: 2 tacos)



CARB 39g; FIBER 7g; SUGARS

5g (est. added sugars 0g); CHOL

71mg; IRON 1mg; SODIUM 556mg;

CALC 59mg

DINNER TONIGHT

SUPERFAS

T!

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Q U I C K E N T R É E S


CHICKEN PESTO GRILLED PORTOBELLO MUSHROOMS Not only is this loaded fork-and-knife

entrée easy and cheesy; it’s customizable,

too. Make it your own with any produce or

herbs you already have in your fridge.

Cooking spray

1 small red onion, peeled and cut into 1⁄4-in.-thick slices (about 8 slices)

1⁄3 cup prepared pesto

1 tsp. olive oil 3⁄8 tsp. kosher salt 1⁄4 tsp. freshly ground black pepper

12 oz. shredded skinless, boneless rotisserie chicken breast

4 large portobello mushrooms, stems removed

3 oz. part-skim mozzarella cheese, shredded (about 3⁄4 cup)

1. Preheat broiler to high.2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Arrange onion slices on pan; cook 2 minutes on each side or until lightly charred. Remove pan from heat; coarsely chop onions.3. Combine chopped onions, pesto, oil, salt, pepper, and chicken in a medium bowl; toss well. Divide mixture evenly among mushrooms, pressing gently to fill each cap. 4. Return pan to medium-high. Coat with cooking spray. Gently transfer mushrooms to pan; cook 3 to 4 minutes or until mushrooms are heated through and tender. Sprinkle cheese evenly over chicken mixture. Transfer pan to oven; broil 2 minutes or until cheese melts and begins to brown.

SERVES 4 (serving size: 1 stufed mushroom)





lemon-honey chicken thighsThese sticky, saucy chicken

thighs are perfectly paired

with any of our grilled zucchini

sides on page 44. You can

also use chicken breasts; just

cook them a little longer,

about 6 minutes per side.

1 1⁄2 Tbsp. olive oil

8 (3-oz.) skinless, bone-less chicken thighs

3⁄4 tsp. kosher salt 1⁄4 tsp. black pepper 1⁄4 cup thinly sliced

shallots

2 Tbsp. water

1 Tbsp. fresh lemon juice

1 Tbsp. honey

1 Tbsp. chopped fresh oregano

1. Heat a large skillet over medium-high. Add oil to pan; swirl to coat. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 4 to 5 minutes on each side or until browned and done. Transfer to a plate; keep warm.2. Add shallots to pan; reduce heat to medium, and cook 2 minutes or until beginning to brown and soften, stirring frequently. Add 2 tablespoons water, juice, and

honey to pan; bring to a boil. Cook 1 minute, scraping pan to loosen browned bits. Return chicken to pan, turning to coat. Sprinkle evenly with fresh oregano, and serve immediately.

SERVES 4 (serving size: 2 thighs

and about 4 tsp. sauce)



CARB 7g; FIBER 0g; SUGARS 5g

(est. added sugars 4g); CHOL 162mg;

IRON 2mg; SODIUM 513mg;

CALC 25mg

DINNER TONIGHT

SUPERFAS

T!

MINUTES

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5 - I N G R E D I E N T D I S H E S

TUNA MELTS WITH AVOCADO

SNEAK A PEEK

To make sure you choose a perfectly ripe avocado, simply pop the stem. The color beneath it should be

vibrant green, not brown.

KITCHEN SHORTCUT

Slice your tomato chopping time by halving everything at once. Place all your cherry

tomatoes between the undersides of two plates and slide a knife through the middle.

LESS IS MORE

An open-faced sandwich is easier to eat; it also allows for a fuller appreciation of its components—

from the tanginess of the tuna to the mellow, nutty fl avor of Sargento® Ultra Thin® Swiss.

TIPS & TRICKS

2½ Tbsp olive oil

2 Tbsp thinly sliced shallots

1 Tbsp Dijon mustard

¼ tsp black pepper

⅛ tsp salt

1 6-oz. can solid white tuna, drained and fl aked

1½ Tbsp fresh lemon juice

1 avocado

1 cup cherry tomatoes, quartered

8 slices Sargento® Ultra Thin® Swiss Cheese

2 6-oz. pieces French bread, halved lengthwise and toasted

DIRECTIONS

Preheat broiler to high. Combine fi rst 6 ingredients in a bowl, stirring well to coat. Peel, seed, chop avocado; toss with lemon juice in a small bowl. Add avocado mixture and tomatoes to tuna mixture. Place cheese over cut sides of bread and broil for 3 minutes or until cheese is bubbly. Place 1 bread slice, cheese side up, on each of 4 plates, and divide tuna mixture evenly among bread slices.

MORE TO LOVEFor more crowd-pleasing recipes and reasons why Real Cheese People love Sargento® Ultra Thin® Cheese, visit

Sargento.com/45reasons

SAVE 45¢on Sargento® Ultra Thin®

Cheese Slices

CONSUMER: Limit one coupon per purchase. Void if cop-ied, sold, exchanged or transferred. Consumer is respon-sible for any sales tax. RETAILER: Sargento Foods Inc. will reimburse you the face value plus 8¢ handling if submitted in compliance with its Coupon Redemption Policy (available upon request). This coupon is subject to the terms and conditions of such Coupon Redemption Policy. Cash value 1/100¢. Mail to: Sargento Foods Inc., P.O. Box 880727, El Paso, TX 88588-0727. ©2016 Sargento Foods Inc.

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2GRILLED ZUCCHINI WITH HERB BUTTER

Follow base recipe through step 1. Place 2 1⁄2 teaspoons olive oil and 2 teaspoons unsalted butter in a

microwave-safe bowl. Microwave at HIGH 20 seconds or until

butter melts. Stir in 1 tablespoon chopped fresh flat-leaf parsley,

1 tablespoon chopped fresh chives, 1 tablespoon chopped fresh basil,

1 teaspoon fresh lemon juice, 3⁄8 teaspoon kosher salt, and

1⁄4 teaspoon freshly ground black pepper. Drizzle butter mixture

evenly over zucchini halves.

SERVES 4 (serving size: 1 zucchini half)




0g); CHOL 5mg; IRON 1mg;


3GRILLED ZUCCHINI

WITH CHOPPED TOMATO-BASIL SALSA

Follow base recipe through step 1. Combine 1 cup chopped tomato,

2 tablespoons chopped fresh basil, 1 tablespoon chopped fresh

chives, 1 tablespoon olive oil, 1 teaspoon fresh lemon juice, 3⁄8 teaspoon kosher salt, and

1⁄4 teaspoon freshly ground black pepper in a bowl; toss to combine.

Spoon salsa evenly over grilled zucchini halves.

SERVES 4 (serving size: 1 zucchini

half and about 3 Tbsp. salsa)






4SWEET AND SOUR

GRILLED ZUCCHINIFollow base recipe through step 1.

Combine 1 tablespoon fresh lemon juice, 1 tablespoon olive oil,

2 teaspoons light brown sugar, 1⁄2 teaspoon Dijon mustard,

1⁄4 teaspoon kosher salt, and 1⁄4 teaspoon freshly ground black

pepper in a medium bowl, stirring with a whisk. Brush

mustard mixture evenly over zucchini halves.

SERVES 4 (serving size: 1 zucchini half)






Z U C C H I N I S I D E S

DINNER TONIGHT

SUPERFAS

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2

3

4

1

1GRILLED ZUCCHINI WITH LEMON-GARLIC BREADCRUMBS

Cooking spray

2 medium zucchini, halved lengthwise

1 oz. whole-wheat baguette

2 tsp. unsalted butter

2 tsp. olive oil 1⁄8 tsp. crushed red pepper

1 garlic clove, finely chopped

1 1⁄2 Tbsp. grated fresh Parmesan cheese


1⁄2 tsp. grated lemon rind 1⁄4 tsp. black pepper

1. Heat a grill pan over medium-high. Coat pan with cooking spray. Add zucchini; cook 4 to 5 minutes on each side. 2. Place bread in a mini food processor; process until coarse crumbs form. Melt butter in a small skillet over medium-high heat. Add oil, red pepper, and garlic; cook 1 minute, stirring constantly. Add breadcrumbs to skillet; cook 5 minutes or until crisp, stirring occasionally. Stir in cheese, oregano, rind, and black pepper. Sprinkle over grilled zucchini halves.

SERVES 4 (serving size: 1 zucchini half

and 3 Tbsp. breadcrumbs)





81mg; CALC 57mg

STACY’S IS A TRADEMARK OF STACY’S PITA CHIP COMPANY, INC. ©2016

Craft a delicious moment anytime with

�� ®�� made with real jalapeños baked into every crisp bite.

STACY’S IS A TRADEMARK OF STACY’S PITA CHIP COMPANY, INC. ©2016

DINNER TONIGHT

SUPERFAS

T!

MINUTES

| | | | | | | | | | || | |

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S N A C K O F T H E M O N T H


crispy parmesan chickpeasDry your chickpeas as thoroughly as possible

before cooking to ensure a satisfyingly

crisp result. If you’re planning to pack these

flavor-coated, fiber-filled poppers as a

to-go snack, be sure to allow them to cool

completely on a flat surface first.

1 (15-oz.) can unsalted chickpeas

2 Tbsp. olive oil 1⁄2 oz. finely grated Parmesan

cheese (about 2 Tbsp.) 1⁄2 tsp. garlic powder 1⁄2 tsp. grated lemon rind 1⁄2 tsp. dried oregano 1⁄2 tsp. kosher salt


1. Drain and rinse chickpeas; pat dry with a paper towel. Heat oil in a large nonstick skillet over medium-high

heat. Add chickpeas to pan; cook 17 minutes or until golden brown and crispy all over, stirring occasionally.2. Transfer chickpeas to a bowl. Add cheese, garlic powder, lemon rind, oregano, salt, and pepper; toss gently. Serve immediately, or cool chickpea mixture in a single layer on a parch-ment paper–lined baking sheet before storing in an airtight container.


CALORIES 122; FAT 5.7g (sat 1g, mono 3.5g, poly 0.5g);

PROTEIN 5g; CARB 13g; FIBER 3g; SUGARS 1g

(est. added sugars 0g); CHOL 2mg; IRON 1mg;


—Recipes by Darcy Lenz and Deb Wise

FireRoasted Jalapeño Guacamole

INGREDIENTS

2 ripe avocados, peeled & pitted

juice of 1/2 a lime, or to taste

1/4 cup diced red onion

1/4 cup roughly chopped cilantro

1 jalapeño, minced, or to taste

INSTRUCTIONS

Use a fork to roughly mash the avocado

with the lime juice. Stir in the red onion,

cilantro & jalapeño. Taste and season with

salt & pepper, lime as needed. Enjoy with

Stacy’s® Pita Chips.

For more inspiring recipes from Stephanie Le visit

StacysSnacks.com

AWARD-WINNING FOOD BLOGGER

Stephanie Le

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Perfect Slow Cooker Chowder

Sweet fresh corn and butter-sautéed shrimp pair up deliciously in this seasonal soup.

DINNER TONIGHT

SLOW

COOKER

FRESH CORN AND POTATO SOUP WITH SAUTÉED SHRIMPActive: 30 min. Total: 8 hr.

After tasting the delicious

results of “milking” a fresh

corn cob, you’ll never shuck

and chuck again. We fully tap

the flavor of in-season corn

with this kernel-to-cob

cooking method, infusing

our summer soup with a

wealth of rich, sweet flavor.

7 ears yellow corn, shucked

4 cups unsalted chicken stock

1 Tbsp. chopped fresh thyme

1 1⁄2 tsp. kosher salt, divided

8 oz. Yukon Gold potatoes, cut into 3⁄4-in. pieces

1 cup half-and-half

1⁄4 cup unsalted butter, divided

1 tsp. black pepper

1 lb. medium shrimp, peeled and deveined

3 Tbsp. chopped fresh chives, divided

1. Cut kernels from corn cobs to measure about 4 cups. Using the dull side of a knife blade, scrape liquid from corn cobs directly into a 6-quart slow cooker. Add cobs and 3 cups kernels. Stir in chicken stock, thyme, 1 teaspoon salt, and potatoes. Cover and

cook on LOW for 7 hours and 30 minutes.2. Discard cobs. Stir half-and-half and 2 tablespoons butter into corn mixture. Transfer half of corn mixture to a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in lid (to avoid splatters). Process until smooth. Pour into a large bowl. Repeat procedure with remaining corn mixture. Stir in pepper.3. Melt remaining 2 tablespoons butter in a large skillet over medium heat; cook 2 minutes or until foamy. Add shrimp, remaining 1 cup corn kernels, and remaining 1 ⁄2 teaspoon salt to pan; cook 4 minutes or until shrimp turn pink and are done, stirring occasionally. Stir in 11 ⁄2 tablespoons chives. Divide soup among 10 shallow bowls; top evenly with shrimp mixture, and sprinkle with remaining 11 ⁄2 tablespoons chives.

SERVES 10 (serving size: about 3⁄4 cup soup and 1⁄3 cup shrimp mixture)






CALC 63mg

—Recipe by Adam Hickman

��

DINNER TONIGHT

ENTERTAIN

WITH EASE

COOK THE

COVER!

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quick chicken fajitasActive: 18 min. Total: 18 min.

For a casual, fun get-together, set

up a make-your-own-fajitas bar

with the chicken filling, avocado

cream, sour cream, and any other

toppings you love—such as pico

de gallo, sliced fresh jalapeños,

or crisp radish slices. The recipe

serves 4, but you can easily

double it to feed a larger crowd.

For a quick, easy side, combine

shredded red or green cabbage,

toasted hulled pumpkin seeds

(pepitas), and crumbled queso

fresco. Toss with a simple dressing

of lime juice and olive oil.

8 (6-in.) corn tortillas

1 1⁄2 tsp. chili powder

1 tsp. ground cumin

1⁄2 tsp. salt, divided


1 lb. skinless, boneless chicken breasts, cut crosswise into 1⁄4-in.-thick slices

1 Tbsp. olive oil

1 1⁄2 cups thinly sliced red and orange bell pepper (about 1 small of each)

1 1⁄2 cups thinly sliced red onion

1 1⁄2 ripe peeled avocados

2 tsp. fresh lime juice

1⁄4 cup light sour cream (optional)

3 Tbsp. cilantro leaves (optional)

4 lime wedges

SERVES 4 (serving size: 2 fajitas)





477mg; CALC 62mg

1 Working with 1 tortilla

at a time, HEAT tortillas over

medium-high heat in a large, dry

skillet for about 20 seconds on

each side or until lightly charred.

WRAP tortillas in foil; keep warm.

Place avocados in a bowl;

coarsely MASH with a fork. ADD

remaining 1⁄4 teaspoon salt and

lime juice, stirring to combine.

DIVIDE chicken mixture among

tortillas; top evenly with avocado

mixture. TOP evenly with sour

cream and cilantro, if desired.

SERVE with lime wedges.

—Recipe by Deb Wise

COMBINE chili powder,

cumin, 1⁄4 teaspoon salt, and black

pepper in a bowl. ADD chicken;

toss to coat. HEAT pan over

medium-high heat. ADD oil; swirl.

ADD chicken; cook 3 minutes.

ADD bell peppers and onion; cook

5 minutes or until vegetables are

softened and chicken is done,

stirring occasionally.

2 3

DRINK SMART

SAUZA®TEQUILA. 40% ALC / VOL. ©2016 SAUZA TEQUILA IMPORT COMPANY, DEERFIELD IL

� � � � � � � � � � � �

� � � � � � � � � � � � � � � ��

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Our Best Chicken FingersSorry, drive-through: This version of the kid

favorite is better than yours. BY KATI E WORKMAN

DINNER TONIGHT

KIDS IN THE

KITCHEN

to a paper towel–lined plate. Repeat cooking procedure with remaining 1 tablespoon oil and remaining chicken strips. Sprinkle chicken with remaining 1 ⁄2 teaspoon salt. Serve with honey-mustard mixture for dipping.

SERVES 4 (serving size: 3 tenders

and about 1 1⁄2 Tbsp. sauce)





566mg; CALC 34mg

Katie Workman is the author of Dinner Solved! and The Mom 100 Cookbook. She is also the creator of the blog themom100.com, where you’ll find more real-life solutions for family meals.

HOMEMADE

CHICKEN FINGERS

Active: 25 min. Total: 25 min.

1⁄4 cup plain 2% reduced-fat Greek yogurt

2 Tbsp. spicy brown mustard

1 Tbsp. honey

1⁄2 cup all-purpose flour

1 tsp. paprika

1 tsp. black pepper

1 tsp. coarse or kosher salt, divided

2 large eggs

1 cup whole-wheat panko (Japanese breadcrumbs)

1 lb. chicken breast tenders, halved lengthwise


1. Place yogurt, mustard, and honey in a small bowl; stir to combine.

2. Combine flour, paprika, pepper, and 1 ⁄2 teaspoon salt in a shallow dish. Break the eggs into another shallow dish; stir with a whisk until smooth. Place panko in a third shallow dish. 3. Dredge each chicken strip in flour mixture. Dip chicken strips in beaten egg, letting excess drip off. Roll in panko, pressing to adhere.4. Heat 2 tablespoons olive oil in a large nonstick skillet over medium heat. Add half of chicken strips; cook, turning occasionally, 4 to 5 minutes or until crumbs are browned and chicken is done. Remove from pan

HOW TO MEASURE CREAMY

INGREDIENTS

1 USE THE RIGHT CUP

Scoop creamy foods into a measuring cup intended for dry

ingredients. It’s the best way to accurately measure yogurt,

mayo, mustard, and the like.

2 EVEN IT OUT

Use the blunt side of a table or butter knife to level of

ingredients—even for teaspoon and tablespoon amounts.

THE CHOICE OF ITALY®

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DINNER TONIGHT

GET-AHEAD

COOKINGwarriorweekend

California Steak Salad

Recipe p. 64

COOK ONCE, EAT 3X

Throw an extra flank steak on the grill for a Cali-inspired

salad, an Italian steak-and-grilled-veggie main, and a

Texas-style hash.

FLANK

STEAK


DINNER TONIGHT

WEEKEND

WARRIOR

C O O K O N C E , E AT 3 X

2 CALIFORNIA

STEAK SALAD


This salad (shown on page

63) is ideal for cold grilled

steak, as reheating may

overcook the meat or cause

the basil and arugula to wilt. Grilling the

red onion adds another layer of char

and a bit of sweetness to counter the

tartness of the vinaigrette.

Cooking spray

1 large red onion, cut into 1⁄2-in.-thick slices

2 Tbsp. extra-virgin olive oil

1 Tbsp. balsamic vinegar



3 medium heirloom tomatoes, sliced

1 (5-oz.) container baby arugula

8 oz. cooked salt-and-pepper-seasoned flank steak (from Recipe 1), sliced

1 ripe peeled avocado, sliced

1⁄2 cup thinly sliced basil

1⁄4 cup sliced almonds, toasted

1. Heat a grill pan over high heat. Coat pan with cooking spray. Add onion slices to pan; grill 10 minutes or until tender, turning occasionally. Place onion in a bowl; cover with plastic wrap. Let stand 10 minutes. 2. Combine oil, vinegar, salt, and pepper in a large bowl, stirring with a whisk. Add onion slices and any accumulated juices to oil mixture. Add tomatoes; toss gently to coat. Let stand 15 minutes, stirring occasionally. Stir in arugula. 3. Divide tomato mixture evenly among 4 plates; top evenly with steak and avocado. Sprinkle with basil and almonds.

SERVES 4 (serving size: about 3 oz. steak

and 1 1⁄2 cups salad)

CALORIES 280; FAT 18.8g (sat 3.2g, mono 11.7g,

poly 2.3g); PROTEIN 16g; CARB 14g; FIBER 5g;

SUGARS 6g (est. added sugars 0g); CHOL 35mg;

IRON 2mg; SODIUM 411mg; CALC 119mg

1 RED WINE–

MARINATED STEAKS

WITH GRILLED

VEGETABLES

Active: 30 min.

Total: 4 hr. 30 min.

2 cups dry red wine (such as Merlot)

1 Tbsp. whole black peppercorns

1 Tbsp. fennel seeds

1 bay leaf

2 (1-lb.) flank steaks, trimmed and divided

1 cup cherry tomatoes, halved

4 Tbsp. extra-virgin olive oil, divided

1 Tbsp. balsamic vinegar


1 1⁄2 tsp. black pepper, divided

1⁄2 tsp. chipotle chile powder

1⁄4 tsp. onion powder

Cooking spray

2 medium zucchini, cut diagonally into 1⁄2-in.-thick slices

2 yellow squash, cut diagonally into 1⁄2-in.-thick slices

1 cup loosely packed fresh basil leaves

2 Tbsp. toasted pine nuts


1 Tbsp. water

3 garlic cloves, coarsely chopped

1⁄4 cup whole-wheat panko (Japanese breadcrumbs), toasted

1. Bring wine, pepper-corns, fennel seeds, and bay leaf to a boil in a saucepan; cook 10 minutes or until reduced by half. Place in a bowl; cool. Add 1 steak, turning to coat. Cover and chill 31 ⁄2 hours. Let stand at room temperature 30 minutes before grilling.2. Combine tomatoes, 1 tablespoon oil, vinegar,

1 ⁄4 teaspoon salt, and 1 ⁄4 teaspoon pepper in a bowl; let stand 30 minutes.3. Preheat grill to high. 4. Remove steak from marinade; discard marinade. Sprinkle marinated steak with 1 ⁄2 teaspoon salt and 1 ⁄2 teaspoon pepper. Cut remaining unmarinated steak in half. Combine 1 ⁄4 teaspoon salt, 1 ⁄4 teaspoon pepper, chile powder, and onion powder; rub over half of unmarinated steak (for Recipe 3). Sprinkle remaining half of unmarinated steak with 1 ⁄4 teaspoon salt and 1 ⁄4 teaspoon pepper (for Recipe 2). Coat grill grates with cooking spray. Add steaks to grill; grill 10 to 12 minutes, turning occasionally. Let marinated steak stand 10 minutes; cut across the grain into thin slices. Reserve remaining steak for Recipes 2 and 3. 5. Coat squashes with cooking spray; sprinkle with 1 ⁄4 teaspoon pepper. Grill 3 to 4 minutes on each side. 6. Place remaining 3 tablespoons oil, 1 ⁄4 teaspoon salt, basil, and next 4 ingredients (through garlic) in a blender; blend until smooth. Divide squash and steak among 4 plates; top with tomato mixture, pesto, and panko.

SERVES 4 (about 3 oz. steak, 1 cup

vegetables, and 2 Tbsp. pesto)

CALORIES 395; FAT 24g (sat 4.7g,





CALC 90mg

START HERE!

5 OUT OF 5TURKETARIANSAGREE.

“MMMMMM.”

©2016 But terball, LLC. BUTTERBALL is a trademark of But terball, LLC.

True Turketarians swear by Butterball®

, thanks to its delicious taste.

That’s why they enjoy it every day with tasty options like our Butterball

turkey smoked sausages. For tips, recipes, and more go to Butterball.com.

DINNER TONIGHT

WEEKEND

WARRIOR


C O O K O N C E , E AT 3 X

1. Bring potatoes to a boil in a large saucepan filled with water. Reduce heat and simmer 10 minutes. Drain. 2. Heat oil in a large cast-iron skillet over medium-high heat. Add potatoes and green onions; cook 4 minutes (do not stir). Stir in beans and steak; cook 2 minutes. Remove pan from heat.3. Heat a large nonstick skillet over medium heat. Crack eggs into pan; cook 1 minute. Cover pan; cook an additional 2 minutes or until desired degree of doneness. 4. Combine ketchup, 2 tablespoons water, vinegar, brown sugar, onion powder, salt, and pepper in a bowl, stirring until well blended. Combine remaining 1 tablespoon water and sour cream in a small bowl, stirring until smooth. Divide potato mixture among 4 bowls; drizzle 3 tablespoons ketchup mixture and 1 tablespoon sour cream mixture over each serving. Top with eggs and oregano.

SERVES 4 (serving size: about 1 1⁄4 cups hash and 1 egg)

CALORIES 437; FAT 14.2g (sat 4.2g, mono 5.2g, poly 2.1g);




—Recipes by Robin Bashinsky

3 TEXAS BARBECUE HASHActive: 40 min. Total: 40 min.

Hash is the king of reinvented leftovers. Here

we’ve added a Southern barbecue spin.

12 oz. Yukon Gold potatoes, cut into 1⁄2-in. cubes

1 Tbsp. canola oil

1 cup chopped green onions

1 (15-oz.) can unsalted Great Northern beans, rinsed and drained

8 oz. cooked chipotle-seasoned flank steak (from Recipe 1), cubed

4 large eggs

1⁄2 cup unsalted ketchup

3 Tbsp. water, divided

2 Tbsp. apple cider vinegar

1 1⁄2 Tbsp. light brown sugar

1⁄2 tsp. onion powder



1⁄4 cup reduced-fat sour cream


DINNER TONIGHT

WEEKEND

WARRIOR

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Easy Chicken Wonton Soup Stash a batch in the freezer for a faster,

fresher, veggie-packed alternative to takeout.

F R E E Z E I T

CHICKEN WONTON SOUPActive: 1 hr. Total: 1 hr. 30 min.

For an easier dumpling shape, fold

wrapper in half over filling to form a

half-moon; press well to seal edges.


1⁄2 cup finely chopped yellow onion

1 Tbsp. minced peeled fresh ginger

1 Tbsp. minced fresh garlic

1 Tbsp. minced seeded jalapeño

7 oz. shiitake mushrooms

6 cups unsalted chicken stock (such as Swanson)

2 cups water




4 garlic cloves, smashed

1 (1-in.) piece fresh ginger, sliced

12 oz. ground chicken

1 large egg

32 round wonton wrappers

1 cup diagonally cut carrots

1 cup diagonally cut sugar snap peas

1⁄2 cup sliced green onions

1. Heat a large Dutch oven over medium-high heat. Add oil; swirl to coat. Add yellow onion, minced ginger, minced garlic, and jalapeño; sauté 4 minutes. Place onion mixture in a medium bowl. 2. Remove stems from mushrooms. Tinly slice mushroom caps; set aside.

Add stems, stock, 2 cups water, vinegar, 1 teaspoon salt, black pepper, smashed garlic, and sliced ginger to pan; bring to a boil. Reduce heat; cover and simmer 45 minutes. Strain stock mixture over a bowl; discard solids. Return stock to pan over low heat, or follow freezing instructions.3. Add remaining 1 ⁄4 teaspoon salt, chicken, and egg to onion mixture, stirring well. Working with 1 wonton wrapper at a time (cover the remaining wrappers to keep from drying), spoon about 2 teaspoons chicken mixture into center of wrapper. Moisten edges with water;

gather up and pleat edges of wrapper around filling to form a purse. Repeat procedure with remaining chicken mixture and wrap-pers. Continue with step 4, or follow freezing instructions. 4. Add carrots to stock in pan; simmer 4 minutes. Add mushroom caps, dumplings, and peas; cook 8 minutes. Divide soup evenly among 8 bowls; sprinkle evenly with green onions.

SERVES 8 (serving size: 1 cup soup

and 4 dumplings)





631mg; CALC 62mg

—Recipe by Adam Hickman

Work time, meeting time, pickup time.Play time.��

��

��

��

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made easynutrition

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The Power of RawEat your way to better health

by laying of the heat.BY SIDNEY FRY, MS, RD

Give your oven a rest this month. In addition to saving time and keeping

the indoor inferno at bay, there are nutritional benefits to keeping certain foods away from a hot pan. Heat-sensitive nutrients, such as B vitamins, vitamin C, folate, and gut-friendly probiotics, start to break down when temperatures get above 118°F; the higher the heat and longer the cook time, the greater the nutrient loss (in most cases).

Plus, most of the foods you can eat raw are lower in calories and higher in fiber, and come from whole, plant-based foods. Raw foods also

take longer to chew, which forces us to slow down our often-rushed eating routine and brings an extra layer of mindfulness to our meals.

We aren’t suggesting that you give up cooking: Tere are plenty of nutrient-rich foods, such as dried beans, most whole grains, and many lean proteins, that should not be eaten raw.

Rather, take advantage of the summer produce at the supermarket or local farmers’ market that doesn’t have to be cooked—foods such as beets, leafy greens, corn, peppers, and summer squash. Minimum heat + more fruits and veggies = maximum nutrition. Here’s our how-to guide to eating without heating.

THE RAW FOOD GUIDE



Our 5 Favorite Raw FindsFrom roots to shoots and leaves to greens,

these top picks need no heat to eat.

THE BELL’S BIGGEST CLAIM to nutrient fame is vitamin C: One cup of chopped red, orange, or yellow

bell peppers has double the vitamin C content of 1 cup of orange segments and 53% more than a glass of OJ.

Raw Food Basics

RINSE FIRST

Wash your produce properly. Simply rinsing it with water can remove up to 98% of bacteria. According to the Center for Food Safety, tap water is just as efective in cleaning produce as pricey produce washes.

THINK IN VOLUME

Raw fruits and vegetables contain a lot of water and fill you up more quickly without adding many calories. Portion size grows with raw foods—1 pound of spinach (about 12 cups) wilts down to just 1 cup when cooked. Bottom line: You get to eat more food when you go raw.

MAKE EXCEPTIONS

Not all produce is in its most healthful state raw. A few foods—sweet potatoes, carrots, winter squash, asparagus, and tomatoes (surprise!)—actually contain compounds that the body has more access to when cooked. See page 85 for details.

CONSIDER YOUR HEALTH

Heat kills bacteria. Anyone with a potentially weaker immune system (children, seniors, cancer patients, and pregnant women) need to be extra careful of raw foods, which have a higher risk of carrying harmful bacteria.

For information on the safety behind raw seafood, meats, milk, cheeses, and eggs, go to cookinglight.com/features.

BULGUR-STUFFED MINI PEPPERS


In the heat of summer, you’ll be

thankful for this raw, fresh,

crunchy appetizer you can easily

make ahead for guests.

2⁄3 cup warm water

1⁄3 cup uncooked bulgur

1⁄4 cup chopped fresh flat-leaf parsley

1⁄4 cup minced red onion

1⁄4 cup dried currants


1 1⁄2 tsp. grated lemon rind


2 tsp. chopped fresh oregano


1 1⁄2 oz. feta cheese, crumbled (about 1⁄3 cup)

12 mini sweet peppers, halved

1. Combine 2 ⁄3 cup water and bulgur in a small bowl; let stand 30 minutes. Drain.2. Meanwhile, combine parsley and the next

8 ingredients (through cheese); stir in bulgur. Spoon about 1 tablespoon bulgur mixture into each pepper half.

SERVES 6 (serving size: 4 stufed

pepper halves)





204mg; CALC 53mg

THE RAW FOOD GUIDE

BELL PEPPERS1

“Cook” bulgur with a simple soak.

Cover with warm tap water, let sit

30 minutes, and drain.

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. © 2016 Time Inc.

YOUR WEEKNIGHT GAME PLAN Fast, Fresh, and Healthy Dinners from the Kitchen of

A DV E R T I S E M E N T

Pair a few simple ingredients with our fully cooked entrées for a wholesome and delicious dinner in no time!

All of our refrigerated, ready-made food available at Target® stores are cooked SOUS-VIDE. This slow-cooking process involves placing food in vacuum-sealed packaging and cooking for many hours in a water bath at precisely controlled temperatures.

The Cooking Light advantage:

u Noticeably juicy and tender meat

u Premium, simple, familiar ingredients

u All natural, no additives or preservatives

u Ultimate convenience—just heat & eat

Find them in the refrigerated section at all Super Target locations and select Target grocery stores.


GREEN (UNRIPE) TOMATOES have more vitamin C and calcium than the

more popular ripe red ones, and they are rich in B vitamins, vitamin A,

and vitamin K. They make a deliciously tart, tangy addition to a chilled

gazpacho. Red tomatoes are actually more antioxidant-rich when

cooked, giving you better access to lycopene. See page 85 for details.

GOLDEN BEET

NACHOS

Active: 35 min.

Total: 35 min.

With their awesome crunch and

yellow color, thinly sliced golden

beets make a great stand-in for

tortilla chips. A mandoline works

beautifully for slicing; try to cut

the beets between 1⁄8- and 1⁄16-inch thick. If you use a knife

instead, aim to get the thinnest

slices possible.

1 (15-oz.) can un salted pinto beans, drained

1⁄4 cup light sour cream


1⁄2 tsp. ground cumin

1⁄4 tsp. smoked paprika

2⁄3 cup diced avocado

2⁄3 cup diced tomato

2 Tbsp. minced red onion

1 1⁄2 Tbsp. minced cilantro

1 1⁄2 tsp. fresh lime juice

10 oz. small to medium yellow beets, peeled and cut into very thin slices

1 1⁄2 oz. Cotija cheese, crumbled (about 1⁄3 cup)

1 jalapeño, thinly sliced

BEETS ARE A GOOD SOURCE OF FOLATE, which supports heart and

brain health and is important for pregnant women. Heat from cooking

can destroy 50% to 90% of the natural folate in foods, so try going raw.

1. Place beans in a mini food processor; pulse until finely chopped. Add sour cream, 1 ⁄4 teaspoon salt, cumin, and smoked paprika; process until smooth (add 1 tablespoon water, if necessary, to yield a smooth consistency). 2. Combine avocado, tomato, onion, cilantro, juice, and remaining 1 ⁄4 teaspoon salt. Arrange beet slices on a platter; dollop bean mixture evenly onto beet slices. Spoon salsa evenly onto nachos; sprinkle with cheese and jalapeño slices.

SERVES 4





399mg; CALC 168mg

GREEN GAZPACHO WITH

CORN AND RADISH SALAD


1⁄3 cup fresh corn kernels

4 tsp. extra-virgin olive oil, divided

1 Tbsp. red wine vinegar, divided

1 tsp. kosher salt, divided

1 large radish, thinly sliced

1⁄2 cup cubed honeydew melon

1⁄4 cup fresh basil leaves

2 tsp. honey

1 3⁄4 lb. green tomatoes, cored and chopped

1 oz. whole blanched almonds (about 22 almonds)

1 ripe avocado, quartered

1 cucumber, peeled and sliced

1⁄2 yellow bell pepper, seeded and cut into wedges

1 large celery stalk, coarsely chopped

1 garlic clove, sliced

THE RAW FOOD GUIDE

6 Tbsp. plain 2% reduced-fat Greek yogurt

1 Tbsp. minced fresh chives


1. Combine corn, 11 ⁄2 tea-spoons olive oil, 1 teaspoon red wine vinegar, 1 ⁄4 teaspoon salt, and radish slices in a small bowl; toss. 2. Place remaining 2 tea-spoons vinegar, remaining 21 ⁄2 teaspoons oil, remaining 3⁄4 teaspoon salt, honeydew, and next 9 ingredients (through garlic) in a blender; process until smooth. 3. Divide gazpacho evenly among 4 serving bowls; top evenly with corn mixture and yogurt. Sprinkle with chives and black pepper.

SERVES 4 (serving size: 1 1⁄4 cups gazpacho,

3 Tbsp. corn salad, and 1 1⁄2 Tbsp. yogurt)

CALORIES 242; FAT 14.4g (sat 2g, mono 8.9g,

poly 2.2g); PROTEIN 8g; CARB 25g; FIBER

7g; SUGARS 16g (est. added sugars 3g);

CHOL 1mg; IRON 2mg; SODIUM 537mg;

CALC 87mg

BEETS

GREEN TOMATOES

2

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®/™ Trademarks © Mars, Incorporated 2016

hey, the road to becoming a chef begins with reading

the same magazine chefs read. nice job, chef.

#TryALittleGoodness

A little goodness is the beginning of greatness. Whole nuts with real fruit and

dark chocolate. Plus 100mg of naturally occurring cocoa flavanols—the good stuf

in dark chocolate. And no, we didn’t just make that up. Check the Interwebs.

BROCCOLI DELIVERS A HEALTHY dose of myrosinase, an enzyme that

helps stimulate the liver’s detoxifying process and is necessary to build

sulforaphane, a compound that helps kill precancerous cells (and is what

makes broccoli stink when cooking). Myrosinase is highly sensitive to

heat—even boiling broccoli for 1 minute may destroy most of this beneficial

compound. Other cruciferous veggies that contain myrosinase include

cabbage, Brussels sprouts, radishes, and cauliflower.

SHAVED BROCCOLI AND

BRUSSELS SPROUTS SLAW


A food processor slices veggies in

a snap, but a sharp knife works too.

Toss the broccoli stalks and leaves

into the salad—not the trash.

12 oz. broccoli stalks (about 3 large)

8 oz. Brussels sprouts, trimmed





1⁄2 tsp. Dijon mustard


1 oz. grated Parmesan cheese (about 1⁄4 cup)

CELEBRATED FOR THEIR HIGH IRON, calcium, and vitamin content, dark

leafy greens are glorious in summer. Many of the nutrients found in these

greens are more available to our bodies when we eat them raw, including

folate, vitamin C, lutein, and all the B’s. For a hit of fresh, pleasantly bitter,

and peppery flavor, go beyond kale and spinach and try something new,

like chard (recipe at right) or collard, beet, mustard, or turnip greens.

SWISS CHARD

BULGUR WRAPS

Active: 20 min.


Chard stems are wonderfully crisp

and salty—don’t toss them. Here,

we chop and stir a few handfuls

into the bulgur for extra crunch.

1 cup warm water

2⁄3 cup uncooked bulgur

1⁄2 cup plus 2 Tbsp. hummus, divided

1⁄4 cup sunflower seeds

1⁄4 cup chopped fresh dill

2 Tbsp. minced shallots




4 green Swiss chard leaves (about 5 oz.)

1 cup julienne-cut red bell pepper

1 cup julienne-cut English cucumber (about 1 large)

1 cup shaved carrot

1⁄2 cup alfalfa sprouts

1. Combine 1 cup warm water and bulgur. Soak 30 minutes to 1 hour. Drain

well; squeeze out excess water. Add 1 ⁄2 cup hummus and next 6 ingredients (through black pepper); toss. 2. Remove stems of each chard leaf. Finely chop stems to measure 1 ⁄2 cup; add to bulgur mixture. Discard remaining stems. Place chard leaves in a large bowl; cover with warm water. Let stand 10 minutes. Drain; pat dry with paper towels. 3. Place leaves on a cutting board. Arrange 1 ⁄2 cup bulgur mixture down center of each leaf; top evenly with bell pepper, cucumber, carrot, and sprouts. Fold in edges of leaf; roll up, jelly-roll fashion. Spread remaining 2 table-spoons hummus evenly between leaves to seal. Secure with wooden picks.

SERVES 4 (serving size: 1 wrap)





486mg; CALC 69mg

1 1⁄2 cups seedless red grapes, halved

2 Tbsp. pine nuts

1. Tinly slice broccoli and Brussels sprouts in a food processor fitted with the slicing blade. Sprinkle with 1 ⁄4 teaspoon salt; toss to coat. 2. Combine remaining 1 ⁄4 teaspoon salt, oil, and next 5

ingredients (through cheese) in a small bowl, stirring well with a whisk. Add dressing, grapes, and pine nuts to broccoli mixture; toss.


CALORIES 131; FAT 8.8g (sat 1.5g, mono 5g,




CALC 75mg

THE RAW FOOD GUIDE

THE CRUCIFEROUS CREW

LEAFY GREENS

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WHAT BETTER WAY TO SLURP down the end of summer than with a saucy bowl of sweet and salty noodles? Tanks to the nifty spiral-izer, raw vegetable “oodles” can be cranked out in a jiff. (Don’t worry if you don’t own one; our recipe provides an alternate preparation method.) But what’s pad Tai without actual noodles? We were thrilled to discover that ultrathin brown rice noodles don’t require any cooking: Tey’re perfectly al dente after a soak in warm

water. Traditional versions get stir-fried in lots of oil, coating the noodles in fat to make them silky. We skip the heat and oil and instead create a creamy, savory-sweet cashew sauce to give our noodles and zoodles an equally luscious coating. Packed with plant-based ribbons, whole grains, cabbage, peas, nuts, and herbs, our version is satisfying and refreshingly raw, saving 400 calories over the classic. See page 84 for the recipe.

HANDHELD

These portable versions

(think pencil sharpener) are easy to

clean and lightweight, but the size

and shape of the fruits and veggies

they can handle is limited. Most

handheld spiralizers have only two

ribbon size options.

Find Your Spiralizer Style

COUNTERTOP

The hand crank takes up more

space, but this kind accommodates

a variety of produce sizes, shapes,

and densities. Versions from OXO

and Paderno churn out consistent

noodles and have multiple blades

for various ribbon sizes.

Pad Thai MakeoverOur no-cook cashew-cream

version has half the

calories of the classic.

Our pad Thai saves

401 calories, 9g added sugars,

and 2,389mg sodium (!)

over traditional pad Thai.

THE RAW FOOD GUIDE


Real chicken or beef is the number one ingredient in DISH from Rachael Ray™

Nutrish®. There’s never any corn, wheat or soy. You’ll also fi nd pieces of real

slow-roasted chicken, fruit and veggies in every recipe. Look for DISH where

you shop for your family’s groceries.

SwitchtoNutrish.com

THE RAW FOOD GUIDE

CASHEW CREAM PAD THAI

Active: 30 min.


Don’t mistakenly buy fettuccine-

like pad Thai noodles, as they take

much longer to soak to an edible

consistency. Look for the thin

brown-rice variety, often called

vermicelli or mai fun. The longer

they sit, the better these noodles

will get, as they continue to soak

up the flavors of the nutty cashew

cream (pictured on page 82).

3⁄4 cup raw cashews

3 oz. thin brown rice noodles (such as Annie Chun’s Maifun)

4 tsp. reduced-sodium soy sauce


1 Tbsp. fish sauce

1 Tbsp. honey

1 Tbsp. fresh lime juice

1 1⁄2 tsp. Sriracha chili sauce

1 medium yellow zucchini

1 medium green zucchini

2 large carrots

1 cup thinly sliced red cabbage

1 cup sugar snap peas, trimmed and thinly sliced crosswise

1⁄2 cup torn fresh basil

1. Soak cashews in a bowl of water for 1 hour. Drain.2. Soak noodles in a bowl of very warm water for at least 1 hour. Drain.3. Combine cashews, soy sauce, oil, fish sauce, honey, lime juice, and Sriracha in a mini food processor, and

process until very smooth. 4. Run zucchini through a spiralizer to create noodles, or cut long noodles with a julienne peeler or ribbons with a vegetable peeler to measure 3 cups. Run carrots through a spiralizer to create noodles, or cut into long noodles with a julienne peeler or ribbons with a vegetable peeler to measure 1 cup. Combine rice noodles, zucchini, carrot, cabbage, and peas; toss well

to combine. Spoon cashew mixture over noodles; toss to combine. Sprinkle with basil.

SERVES 4 (serving size: 1 1⁄2 cups)





610mg; CALC 67mg

—Recipes by Sidney Fry,

MS, RD; Darcy Lenz; and

Ann Taylor Pittman

Bottom Line

Choose the middle of the two extremes: Don’t eat exclusively raw foods, and don’t eat exclusively cooked foods. Instead,

eat them both in equal harmony whenever possible. Comparing the healthfulness of raw and cooked food is complicated,

and there are still many mysteries surrounding how the diferent molecules in plants interact with the human body.

The key is to eat more fruits and veggies in whatever shape, form, or preparation best suits you and your family.

Best Cooked

Not all produce is nutritionally advantageous in its raw state. Cooking some vegetables actually breaks down their tough cellular structure and

makes it easier for the body to absorb nutrients. Heat may also boost certain nutrients such as beta-carotene and lycopene (not to mention it kills

bacteria and helps you avoid food poisoning). Here are a few foods that have a slight nutritional edge when cooked.

CARROTS, SWEET POTATOES, AND SQUASH

These orange root vegetables get their

gorgeous hue from carotenoids, a group

of antioxidants that are important for vision,

bone health, and immunity. These pigments

live inside the cell walls. Cooking helps

release them, making them more bioavailable

and more readily absorbed by the body.

RED TOMATOES

A landmark study published in 2002 in

the Journal of Agricultural and Food Chemistry

first showed that a powerful antioxidant called

lycopene is released from tomatoes when they’re

cooked. Lycopene has been shown to help

reduce the risk of cancer, heart disease, and

macular (eye) degeneration. In addition, a

study published in the British Journal of Nutrition

found that folks following a long-term, strictly

raw-food diet had lower levels of lycopene.

ASPARAGUS

Cooking asparagus will supply higher

levels of cancer-fighting antioxidants to the

body. Asparagus is rich in ferulic acid, a

potent antioxidant that may prevent bone

degeneration, certain forms of cancer, and

diabetes (in addition to protecting your skin

from sun damage when applied topically).

This compound is released from cell walls

only when asparagus is cooked.

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+ Beauty: Pineapple p. 96 + Social: Hydrate p. 102 + Travel: Portland p. 104 + Diet: Tuna Avocado Poke p. 107

Eat Your

VITAMINSShould you be taking

supplements? The answer lies in your dietary habits.

BY HOPE CRISTOL

hat if we told you that you

could boost your health with a

single pill? Of course you’d be excited. Tat’s why Americans spent $36.7 billion on supplements in 2014, according to the National Institutes of Health.

Sadly, supplements aren’t miracle workers. In some cases, there is no reliable evidence to back the disease-fighting, health-boosting claims that some of these products make. Tis has led to some strong opposition to supplements in the medical community. “With two possible exceptions, fish oil and vitamin D, the healthy person has no business taking supplements,” says internist Keith Roach, MD, associate professor of clinical medicine at Weill Cornell Medical College in New York City.

But before you toss your tablets, consider that other health authorities, including the Harvard T.H. Chan School of Public Health, still advocate supplementing your diet with moderate amounts of vitamins and minerals, such as those found in a multivitamin.

Sometimes supplements are strongly advised. Te Centers for Disease Control

and Prevention recommend women who are pregnant or who could become pregnant take a daily supplement with 400mcg of folic acid to prevent certain birth defects. Vitamin B12 supplements are recommended for people who cannot absorb enough of it from food, including many older adults, people who have had gastrointestinal surgery, and those with

digestive disorders such as Crohn’s or celiac disease.

Still, experts agree that with a few exceptions, the best way to get the nutrients you need is by eating real, healthy food. Admittedly, that’s not always realistic, thanks to busy schedules resulting in less-than-perfect diets. Read on to find out whether your daily intake needs an extra boost.

2


The best way to get nutrientsyou need is by eating healthy food.

FISH OILTHE SCIENCE Research suggests omega-3 fatty acids in

cold-water fish (such as sardines, salmon, and tuna) can help stave of a host of conditions, including dementia and depression.

And there’s good evidence that people who regularly eat fatty fish have a lower risk of heart disease than people who don’t.

But “fish oil and fish are not the same thing,” Roach says. The best evidence from large, epidemiological studies is based on fish

consumption, not fish oil supplementation. BOTTOM LINE Eat fatty fish twice a week. “Two servings per

week have been shown to have heart benefits, but people who eat a whole lot more generally don’t get more benefit,” Roach says.

The exception: People who don’t like fish should talk to their doctors about whether they should take a fish oil supplement.

MULTIVITAMINSTHE SCIENCE These

ofer a range of micro nutrients

the body needs, and a study in

the Journal of Nutrition found

that many Americans do not get

enough of them—in particular,

vitamins A, C, D, and E, calcium,

and magnesium. However, a

growing body of evidence finds

that multivitamins ofer limited

health benefits at best.

The exception? People

who have absorption problems

(such as seniors and people

with Crohn’s disease) or who

have very restricted diets might

need to take a multivitamin.

BOTTOM LINE As a way to

round out a less-than-ideal diet,

multivitamins are generally

considered to be a harmless,

inexpensive option. Just don’t

expect to suddenly see changes

in your overall health. The best

way to boost nutrient intake:

“Do your own cooking and eat

whole foods,” says internist Pieter

Cohen, MD, an expert on the

dietary supplement industry and

an assistant professor at Harvard

Medical School.

VITAMIN CTHE SCIENCE Vitamin C is essential to help grow and repair tissues. Low levels, while rare, are associated with high blood pressure, stroke, and even some cancers. The most common

reason people reach for vitamin C is to ward of a cold, but evidence doesn’t support that theory. However, you probably

won’t do harm by exceeding the recommended daily allowance of 75mg. “In principle, you can get too much from supplements, but vitamin C is fairly innocuous, so the risks are low even then,” says David Katz, MD, a nutrition expert and founding director

of the Yale-Grifn Prevention Research Center. BOTTOM LINE Your body needs vitamin C to thrive. Katz

suggests 1⁄2 cup of red bell pepper (95mg), 1 cup of broccoli (81mg), and a kiwi (64mg) as one way to get plenty of vitamin

C—about as much as you’d find in a 250mg supplement.

Do You Really Need to Take These Popular

Supplements?

BONE UP ON VITAMIN D

You know you need calcium for strong bones, but did you know your body needs

vitamin D to absorb it? Fortunately, your body makes it when exposed to bright

sunlight. Alissa Rumsey, RD, of the Academy of Nutrition and Dietetics, suggests

getting 15 to 20 minutes a day of sun. She recommends vitamin D supplements

as well, especially in winter and in cold climates. You can also get some vitamin D

from certain foods, such as fortified milk, egg yolks, and saltwater fish.

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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. ©2016 Time Inc.

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The Polishing Perks of PineappleSummer’s tropical treasure treats skin to

a smoothing experience. BY CINDY HATCHER

The

BEAUTY

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RICH IN

VITAMIN C,PINEAPPLE HELPS

BUST ACNE AND

BRIGHTEN SKIN.

JUICE BEAUTYEXFOLIATING CLEANSER

Get a double dose of skin-

clearing benefits with naturally

exfoliating jojoba beads and

organic pineapple fruit acids.

Gentle enough for daily use.

For a more intensive exfoliating

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$22, juicebeauty.com

DRUNK ELEPHANTB-HYDRA INTENSIVE

HYDRATION GEL

Those with dry skin will

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made with pineapple

ceramide. Use on its own or

with your usual moisturizer.

$52, drunkelephant.com

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The

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Keep It Clean

Drugstore shelves reveal

the latest facial cleansers.

The enzymes in pineappleare natural skin clarifers.

PRETTY GENTLE TRY FOR EYES OIL CHANGE

Simple Hydrating

Cleansing Oil

($10, simpleskincare.com)

Cleansing oils are popular

for good reason:

They’re gentle and

efective while

maintaining skin’s

natural moisture.

Aveeno Absolutely

Ageless Nourishing

Cleanser ($8, aveeno

.com) Blackberry leaf

extract boosts

skin’s elasticity in

this sudser that

cleanses without

overdrying.

Kleenex Eye

Makeup Removers

($10, kleenex.com) Make

quick work of busting up

pesky eye

makeup with a

swipe of these

soft, textured

cleansing pads.

Cetaphil Gentle Skin

Cleanser ($14, cetaphil

.com) This classically

gentle, doctor-

recommended

formula has

received a

modern pack-

aging update.

YOUTH BOOST

OJASVITAMIN C BRIGHTENING CLEANSER

Delivering the potency of a serum,

exfoliator, and cleanser in one, this

powerhouse boosts skin-firming collagen

and naturally enhances radiance.

$55, ojasskin.com

KATE SOMERVILLEEXFOLIKATE

INTENSIVE EXFOLIATING

TREATMENT

Keep skin flake-free with

this deep exfoliating option that

contains papaya, pineapple,

and pumpkin enzymes. $85,

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ARBONNERE9 ADVANCED CELLULAR

RENEWAL MASQUE

For a dose of antiaging power,

apply this mask to remove

impurities and unclog pores.

Pineapple enzymes help yield

smoother skin right away.

$67, arbonne.com

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CINDY HATCHER

BEAUTY

EDITOR

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1 DIOR NAIL GLOW

If I don’t have something on my

nails, I bite them. This is the best

clear coat with just a little pink

shimmery shine to it. It makes

my nails look beautiful and

keeps me from touching them.

$27, dior.com

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I’m not a big foundation person.

I take a little bit of this along

with my moisturizer and the

strobe cream to create my own

little blend. It evens everything

out. $42, smashbox.com

3 MAC COSMETICS STROBE CREAM I’ve been

using this since high school. It’s

part of my mix to add shimmer

and shine without being glittery.

$33, maccosmetics.com

4 MAYBELLINE GREAT LASH MASCARA If I

don’t get any other makeup on,

I always wear mascara. This one

is my go-to. It’s quick, easy, and

afordable. $6, maybelline.com

What’s in Your Bag, ?This Today show star

looks great around the clock.

WHAT I LOVE THIS MONTH Urban Decay Naked Skin Color Correcting

Fluid ($28, sephora.com) Not only are these

tubes pretty to look at, but a little dab can also

help reduce redness (green), brighten dark circles

(pink), correct dullness (yellow), and much more.

WHAT ABOUT YOU?Cindy Hatcher is Cooking Light’s

beauty editor. Tell her what

products you’re loving right now at

[email protected].

We’ll feature your top picks on our blog.

SIRI DALY

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hether she’s in her own kitchen or the one on your television screen as a food contributor

for NBC’s Today show, Siri Daly is stirring up some fun. Te mom of three and food blogger

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Siri likes clear plastic makeup

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It’s hot. And maybe you’re sit-ting there wondering exactly how much water you should drink every day to stay healthy. Unfortunately, the answer isn’t

clear—it’s also not eight glasses a day, no matter how often you’ve been told that. So how much is it? We’ve done the research, and the answer is compli-cated. Basically, just keep drinking.

Coming up with a one-size-fits-all water recommendation is difficult because our need for water varies based on age, size, activity level, and even the temperature.

Te problem is so complex that the recommendation of the National Academies’ Health and Medicine Divi-sion is basically no recommendation at all; the experts there state that most healthy people will be able to absorb an adequate amount of water from the foods and beverages they consume.

Jodi Stookey, PhD, a nutrition epi-demiologist and hydration researcher with the Children’s Hospital Oakland Research Institute, disagrees: “Basically nothing happens in the body without water. Every thought, movement, and

The

SOCIAL

HABIT

Drink UpStudies are tapping into how water may help weight loss.

feeling is the result of water moving from one place in the body to another. It affects how you think, feel, absorb, digest, and metabolize. It should be clear that if water is limited, the work of our body is not going to be optimal.” Stookey points to recent research that indicates increasing water consumption can have significant health benefits—among them, weight loss.

Stookey conducted a study that found drinking at least four glasses of water a day increased weight loss. “We think water can actually help promote weight loss in many ways,” she says. “By substituting water for sugary beverages or juice, you’ve removed calories and carbohydrates. Ten, if you have enough water, you can start seeing more efficient insulin pathways and an acceleration of fat burning.”

In the absence of certainty about how much water we should be drink-ing, Stookey recommends reaching for water rather than concentrated juices, sugar-sweetened beverages, or even diet drinks. As this season of summer excess winds down, keep the HO flowing. —JENNIFER DRAWBRIDGE


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Portland, OregonIn about 2,000 calories and 10,000 steps*

*A unique guide to good eating and great exercise for hungry travelers

See the

exercise math

at cooking light.com/

math.

Next, stroll a few blocks to the 7 Arlene and Harold Schnitzer Center for Art and Design (pnca.edu), where you’ll find exhibi tions by both students and internation-ally acclaimed artists. Burn: 78 calories

Eat: 306 calories

DINNER

Vegan GourmetCross the Willamette River to the east side to 8 Farm Spirit (farmspirit pdx.com). Chef Aaron

BREAKFAST

West End ZenFuel up in the West End neighborhood at 1 Kure Kitchen (kurejuicebar .com) with the hottest breakfast trend going: smoothie bowls. The Zen Master is a vividly green, matcha-infused slush with avocado and spinach topped with granola and fruit. Grab a green juice to go, and make the uphill trek west to Portland’s Japanese Garden for another kind of Zen.Burn: 238 calories

Eat: 410 calories

MORNING

Japanese GardenClimb flights of stairs to selfie-worthy city skyline views before hiking through massive Douglas firs to reach the hilltop 2 Portland Japanese

Garden (japanesegarden .com). The tranquil 5.5-acre site includes five types of classical Japanese gardens, including a Zen rock garden, mossy waterfalls, and a zigzag bridge suspended over a koi pond. Burn: 85 calories

LUNCH

Nordic NoshingWith your inner peace restored, return downtown to 3 Maurice (maurice pdx.com), a charming spot where James Beard– nominated chef Kristen Murray crafts seasonal Norwegian-meets–Pacific Northwest fare. Don’t miss the daily smørbrød sandwich on hearty spelt bread. Finish with a slice of black pepper cheesecake with sweet tomato jam and candied fennel. Burn: 145 calories

Eat: 830 calories

AFTERNOON

Pearl DistrictCross the street to the legendary 4 Powell’s City of Books (powells.com), the largest used and new bookstore in the world. Or browse the shops full of local handmade goodies in 5 Union Way.

Time for a pick-me-up at 6 World Foods (www .worldfoodsportland.com), a bustling international food market. Grab a glass of Oregon Pinot, warm baked pita bread, and some creamy hummus to do a little people watching.

Adams’ dinners rival any modernist master’s, with one twist—they happen to be vegan. You’ll never miss the meat with seasonal fare like squash blossoms stufed with potato and garlic chives; smoked maitake mushrooms with heirloom corn polenta;

and blackberry sorbet with lemon thyme–walnut “yogurt.” The house-made fermented beverages—an array of kefirs, kombuchas, and shrubs—serve as the ideal boost to jump-start even more sightseeing. Eat: 970 calories

—Ivy Manning

TOTAL STEPS

10,500 NET CALORIES: 1,956


Clockwise from top: City with a view; the daily smørbrød at Maurice; browsing at Powell’s; chef Aaron Adams of Farm Spirit

* Contains 10g Total Carbohydrate, 3% Daily Value per serving. See nutrition label for information on Total Fat, Saturated Fat, Cholesterol and Sodium values. © 2016 Tyson Foods, Inc.

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10-Minute Tuna Bowl

Upgrade summer’s coolest dish, poke, with whole grains, heart-healthy fats, and crisp kale.

TUNA POKE BOWLS WITH BROWN RICE AND KALE Active: 10 min. Total: 10 min.

Poke (pronounced POH-keh) is a

popular Hawaiian salad featuring

raw tuna. “Sushi-grade” tuna

means that it is the highest-quality

fish ofered at the market. Seek

out a reputable fishmonger or

retailer, and don’t be afraid to ask

where the fish came from and how

long it has been there.

2 cups hot cooked short-grain brown rice

1 cup very thinly sliced lacinato kale (stems removed)

2 Tbsp. rice vinegar, divided


2 1⁄2 Tbsp. reduced-sodium soy sauce


1⁄2 tsp. Sriracha chili sauce

1⁄2 tsp. grated fresh ginger

1 lb. raw sushi-grade ahi tuna, cut into 3⁄4-in. cubes

3⁄4 cup cubed seeded peeled cucumber

1 small avocado, peeled and diced

1 green onion, thinly sliced

1 1⁄2 Tbsp. white sesame seeds, lightly toasted

1. Combine rice, kale, 1 tablespoon vinegar, and salt in a bowl; toss to coat. 2. Combine soy sauce, sesame oil, Sriracha, ginger, and remaining 1 tablespoon vinegar in a large bowl, stirring well with a whisk. Add tuna, cucumber, avocado, and green onion; toss gently to coat. 3. Divide rice mixture evenly among 4 bowls; top with tuna mixture. Sprinkle evenly with sesame seeds. Serve immediately.

SERVES 4 (serving size: 1 cup tuna

mixture and 3⁄4 cup rice mixture)





529mg; CALC 82mg

—Recipe by Sidney Fry, MS, RDGO BEYOND

THE BOWL

Serve the tuna mixture

over mixed greens or

with crunchy brown rice

crackers, or tuck into

corn tortillas.

Make this easy, 10-minute meal part

of your Cooking Light Diet meal

plan. Get exclusive recipes and 20%

of using the discount code AUG16.

Sign up at diet.cookinglight

.com/savenow.

SPECIAL OFFER

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GROW. HARVEST. COOK.

Pepper plants

need room

to grow. Select

1- or 2-gallon

pots for single

plants and

5-gallon

containers for

multiples.

Pop a few pepper varieties into containers to yield instantly vibrant

decor for outdoor spaces. Plant them now and reap favor-boosting

rewards even into cooler months.

GROW. HARVEST. COOK.GROW. HARVEST. COOK.

—Graham Yelton


SERRANO

Companion

planting helps ward

of pests. Plant

near basil, squash,

or cucumbers.

TABASCO

These tiny

peppers are

ideal for smaller

containers and

growing spaces.

JALAPEÑO

Plants yield abundant crops of

this easily grown pepper. Savor

by pickling for future use.

LEMON DROP

Dry and process in

a spice grinder for

uniquely citrusy

pepper flakes.

THAI

Peppers are thirsty,

but don’t overwater

them. Use mulch to

help prevent water

from evaporating.

CAYENNE

Hot pepper plants love sandy

soil mixed with good garden

soil. Place in a sunny spot.

HABANERO

Careful when handling these

incendiary peppers. Don latex

gloves before cutting into them.

*It�s possible while taking Prilosec OTC. Use as directed for 14 days to treat frequent heartburn. May take 1-4 days for full effect.

^�AlphaImpactRx ProVoiceTM Survey, Jan 2005 - Mar 2015. ^^Pharmacy Times Surveys, Acid Reducer/Heartburn Categories 2006 - 2015.

© Procter & Gamble, Inc., 2016

Prilosec OTC® has been the

#1 Doctor† recommended,

#1 Gastroenterologist^ recommended, and

#1 Pharmacist^^ recommended frequent

heartburn medicine for 10 straight years.

3(99@�;/,�*()3,�.<@�(*;<(3�<:,9

ZEROHEARTBURN*ONE PILL EACH MORNING. 24 HOURS.


ROASTED HABANERO

FINISHING SALT

Active: 20 min. Total: 1 hr. 15 min.

A sprinkle of this salt right before

serving adds a spicy kick and pleasant

crunch. Baking draws all the moisture out

of the pepper, preserving it. Try the salt on

radishes (shown here), scrambled eggs,

or sliced melon—a little salt intensifies the

sweetness of the fruit. For more creative

flavored finishing salts, see the recipes

on page 168.

3 orange habanero peppers

1 cup fine sea salt

1⁄2 cup coarse sea salt

1. Preheat broiler to high. 2. Place peppers on a foil-lined baking sheet; broil 10 minutes or until blackened, turning occasionally. Wrap peppers tightly in foil; let stand 10 minutes. Peel peppers; chop coarsely. 3. Preheat oven to 185°F. 4. Place peppers and fine salt in a food processor; process until finely ground. Spread mixture on a baking sheet; bake at 185°F for 45 minutes, stirring after 25 minutes. Cool completely on pan. 5. Place pepper mixture in a bowl; add coarse salt, stirring to combine and break up any clumps. Store in an airtight container up to a month.

YIELDS 11⁄2 cups (serving size: 1⁄8 tsp.)

CALORIES 0; FAT 0g; PROTEIN 0g; CARB 0g; FIBER

0g; SUGARS 0g (est. added sugars 0g); CHOL 0mg;



Package the finishing salt in

small Weck jars to give as gifts to

food-loving friends and family.

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SERRANO KETCHUP


We consider this to be pretty hot, a go-to

condiment for fire breathers. For a milder

version, remove the seeds from one or

both serranos.

1 cup chopped onion

1⁄2 cup red wine vinegar

1⁄3 cup brown sugar



1⁄4 tsp. ground cumin

1⁄4 tsp. ground allspice

2 (4-in.) serrano peppers, chopped

1 garlic clove, chopped

1 (14.5-oz.) can unsalted diced tomatoes, undrained

1 Tbsp. olive oil

1 1⁄2 tsp. cornstarch

2 tsp. water

1. Place first 10 ingredients in a blender; process until smooth.2. Heat a large saucepan over medium- high heat. Add oil to pan; swirl to coat. Add tomato mixture. Bring to a boil; cook, stirring occasionally, until reduced to 2 cups, about 10 minutes. Place cornstarch in a small bowl, and add 2 teaspoons water; stir until smooth. Add cornstarch mixture to pan; cook 1 minute or until mixture thickens, stirring constantly. 3. Cool completely. Cover and refrigerate up to 2 weeks.

SERVES 32 (serving size: 1 tsp.)





—Recipes by Deb Wise

About Our Growers Jay and Graham Yelton live near the

Cooking Light headquarters in Birmingham, Alabama. These

avid gardeners oversee a yard that’s packed with containers of

delicious plants and stylish spaces for outdoor entertaining.

“We have a passion for eating organic, plant-based diets

whenever possible,” Graham says.

This year, the Cooking Light Garden celebrates the joy and ease of growing themed

containers. We enlisted the Yeltons’ help to make our plans a beautiful reality, then

brought their bounty back to our kitchen to create simple, straightforward recipes that

will put your crop to delicious use. Grow, harvest, and cook along with us.


THEN.NOW.

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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.™

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Every August, we line the floor of my father’s two-car garage in Mahopac, New

York, with plastic tarps, set out several crates of fresh plum tomatoes, and get to work. My grandmother Maria—everyone calls her Nonna Mia—made fresh tomato sauce as a girl in Seminara, in the Calabrian region of Italy. She came to the U.S. about 40 years ago and still makes sauce every summer. In the last 10 years, the operation has grown from 2 people in the basement to about 20 in the driveway: grandparents and parents, aunts and uncles, siblings and their wives, little cousins. Nonna Mia is in charge, and she runs a pretty tight ship.

Nonna’s Secret Recipe

Crates of fresh plum tomatoes become cases of sauce in one

loud, messy, all-day family afair.BY LAUREN FONTANA

and some wine for lunch, then a round of espresso later on to keep us going. We put the sauce back on the heat to boil until my grandmother says it’s ready. She’s the only one allowed to fill the jars; my dad and brother are the only ones strong enough to seal them properly. Anyone who grows basil in their garden brings a bunch to drop into the jars. Fresh basil is the overall aroma of the day.

In the evening we share a big meal of (what else?) pasta with tomato sauce and

I have the privilege of ordering the tomatoes from an Italian deli near my home in Yonkers. We arrive early in our grubbiest clothes and flip-flops. Te girls tie on matching bandannas for a bit of an “old world” aesthetic. Ten it’s time to sort, rinse, and cut the tomatoes. We boil them in huge pots until soft, then strain them through a large basket lined with an old tablecloth—the only thing we’ve found that really gets all the water out.

One thing that has changed is the food mill: We finally, thankfully, got an electric one. Te tomatoes go through once; then we take any skins that get caught in the machine and pass them through again. My stepmom brings a platter of sandwiches

a tomato-basil salad. Once everything is clean, we divvy up the jars depending on the size of each family, and I’m set for the rest of the year.

You feel a bit broken by the end of the day, a bit hot and sticky. But it’s worth it. My family members are mostly immigrants. I get to tap into something that I wasn’t a part of before they came here, something that connects them to home. Te group keeps growing, and it’s insane when all of us are together, but I wouldn’t change it for anything.

Top to bottom: Fresh basil leaves finish the sauce; Nonna Mia in her kitchen; the author (second from left) and her family apple picking in New York.

T H E R I T U A L

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1. Strain the softened tomatoes

through fine cheesecloth or

paper towels so you lose only the

diluted tomato water—important

for a full-bodied sauce.

2. A food mill extracts seeds and

skins while pushing pulp through.

You can also use it for flufy

mashed potatoes, silky soups, and

perfectly textured applesauce.

2 Steps to Perfect SauceStrain and mill for sauce

with big tomato favor and a rich consistency.

BASIC TOMATO SAUCE

Active: 30 min. Total: 1 hr.

An exact recipe is hard to pin down: We

measure tomatoes by the case, not the pound;

basil is measured by the bushel. The sauce is

ready when my grandmother gives the nod, so

the timing is never quite the same. Simmer for

the time specified in this scaled-down version

or until you’re happy with the consistency

(about 40 minutes at most). You can also blend

the tomatoes and strain to remove the seeds.

3 lb. ripe plum tomatoes


1 basil sprig

1. Rinse tomatoes well with cold water. Quarter tomatoes, removing and discarding the cores. 2. Place tomatoes in a large saucepan over medium-high heat; bring to a simmer. Cook 10 to 15 minutes or until tomatoes are softened, stirring occasionally. Remove pan from heat. 3. Line a colander with cheesecloth or a single layer of paper towels; strain tomatoes. Pass tomatoes through a food mill fitted with a fine disk and set over a bowl, or run them through a food processor fitted with a grating

disk. Return tomato puree to pan over medium-high heat; bring to a vigorous simmer. Cook 20 minutes or until sauce reaches desired consistency. Stir in salt. Remove from heat. 4. Place basil sprig in a clean 16-ounce glass jar. Add sauce to fill jar; seal and store in refrigerator up to 1 week.




(est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM

317mg; CALC 35mg

Pick a Plum

Plum and other oblong tomatoes (such as San Marzano) have small cores, ideal for sauce.

For other tomatoes, start with a couple extra.

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P h o t o g r a p h y by J E N N I F E R CAU S E Y

2

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1

5-ingredient dishes that dazzle

The secret to simple, seasonal

cooking that’s unquestionably delicious? Aim for umami with powerhouse

ingredients that deliver big

flavor: meaty mushrooms, deeply

savory miso, rich summer tomatoes,

and more.


ROA ST E D

A S PAR AGUS

with WA LN U T S,

PARMESAN,

and CHERRY

TOMATOE S

Recipe p. 139

A LT H O U GH U M A M I M AY B E a flavor that cooks typically associate with heartier dishes like ramen, truffled risotto, or pasta Bolognese, there are smart ways to capture this savory depth in lighter, more summery dishes. After all, some late-season foods—corn, tomatoes, eggplant—are chock-full of rich complexity. Using these types of flavor-packed ingredients is a brilliant way to approach five-ingredient cooking because you get more bang for your buck, achieving incredible depth with just a handful of items.

2

4

5

3

1


S EA R E D T UNA

with EGGPLAN T

and EDAMAME

1 . Edamame

2. E gg plant

3. Tuna

4 . Soy Sauce

5. Toasted Se same Oil

E G G P L A N T

is the real star here,

with its meaty texture

and savory notes that

match those of the

tuna. Soy sauce and

sesame oil deepen the

efect, and edamame

ofers delightful chew.

Recipe p. 134

2 4

5

31

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MUS H R OOM-

POTATO SA L A D with MISO “M AYO”

1 . New Potatoes

2. Low-Fat Yogur t

3. Exotic Mushr oom Blend

4 . Red Onion

5. White Miso

WHITE M I SO

is the umami-bomb

base of the dressing that

will have you licking

the bowl. It’s potato

salad like you’ve never

had before, guaranteed

to steal the show at

your next barbecue.

Recipe p. 134

STA F F

FAV E

2

4

5

3

1


HA L I BU T C E V IC H E

with L I ME

and S E AW E E D

1 . Lime

2. Nori Seaweed

3. Halibut

4 . Yellow Bell Pepper

5. Cilantro

SEAWE E D

goes well beyond

sushi; here it gives a

punch of savory

crunch that balances

the bright twang of

lime and herbal

fragrance of cilantro.

Recipe p. 134

2

4

5

3

1


C OD with SHI ITAKE-

BACON CRUST and

ARUGUL A SALAD

1 . Shiitake Mushrooms

2. Arugula

3. Cod

4 . Garlic

5. Bacon

SH I I TAKE

mushrooms have a

bolder flavor than

most mushrooms,

with an almost smoky

quality that amplifies

the flavor of the bacon.

Recipe p. 136

2

4

5

3

1


SKIRT STEAK

with CORN and RED

PEPPER PUREE

1 . Fish Sauce

2. Red Bell Pepper

3. Green Onions

4 . Skir t Steak

5. Corn Ker nels

RED B E L L PE P PER

gets used two tasty

ways: as a vegetable

in the corn sauté

and as a pureed sauce

for the plate. Fresh

corn is not just sweet;

it has a surprising hit of

umami intensity.

Recipe p. 136

2

4

531


PROSCIUTTO-WRAPPED

CHICKEN with

TOMATO-BASI L SAL AD

1 . Pr osciutto

2. Tomatoe s

3. Shallots

4 . Basil

5. Chicken Thighs

SUMMER TOMATOES

have a beefiness

and richness unlike

those harvested any

other time of year.

They stand up well to

robust chicken thighs

and salty prosciutto.

Recipe p. 136


5 - I N G R E D I E N T D I S H E S T H A T D A Z Z L E

SEARED TUNA with

EGGPLANT and EDAMAME


You can also use regular globe eggplant

instead of the Japanese variety; just peel

and cut into cubes. Add a side of brown rice

or soba noodles, and dinner is done.


1 lb. Japanese eggplant, cut diagonally into 1⁄2-in.-thick slices

2 cups frozen shelled edamame or lima beans, thawed

2 Tbsp. reduced-sodium soy sauce


4 (6-oz.) 1-in.-thick tuna fillets



1. Heat a large skillet over medium-high heat. Add 1 tablespoon olive oil to pan; swirl to coat. Add eggplant; cook 2 minutes or just until beginning to brown, stirring frequently. Add edamame and 1 tablespoon olive oil; cook 9 minutes or until eggplant is tender and edamame is beginning to brown, stirring occasionally. Stir in soy sauce. Remove from heat; drizzle with sesame oil. Transfer to a platter; cover and keep warm. 2. Lightly brush fillets with remaining 1 tablespoon olive oil; sprinkle with salt and pepper. Heat pan over high heat until very hot. Add tuna to pan; cook 3 minutes on each side or until outside is browned but center is still pink. Let stand 5 minutes; thinly slice against the grain. Serve tuna with eggplant mixture.

SERVES 4 (serving size: 1 tuna fillet

and 3⁄4 cup eggplant mixture)




616mg; CALC 70mg

MUSHROOM-POTATO SALAD

with MISO “MAYO”


The salad holds up well and can be made up to

a day ahead—but bring it to room temperature

before serving for the biggest umami blast.

1 Tbsp. white miso

1 Tbsp. water

1⁄2 cup plain low-fat yogurt (not Greek-style)

1 1⁄2 lb. small new potatoes

1 large red onion, halved and divided


5 oz. exotic mushroom blend



1. Combine miso and 1 tablespoon water in a bowl, stirring with a fork until miso dissolves. Add yogurt, stirring until smooth. Cover and refrigerate until ready to use. 2. Cut potatoes in half (or quarters if potatoes are larger). Place in a Dutch oven with water to cover; bring to a boil over high heat. Reduce heat to medium; cook 15 minutes or until tender (but not falling apart). Drain; rinse with cold water. Place in a bowl.3. Finely dice half of onion; thinly slice other half. Heat a large skillet over medium-high. Add 1 tablespoon oil to pan; swirl to coat. Add diced onion; cook 4 minutes or until softened. Slice any larger mushrooms. Add mushrooms to pan; cook 3 minutes or until tender, stirring constantly. 4. Add onion mixture to potatoes. Add miso mixture, salt, and pepper; toss. 5. Heat skillet over medium-high. Add remaining 1 tablespoon oil; swirl to coat. Add sliced onion; cook 4 minutes or until softened, stirring occasionally. Top potato salad with sautéed onion.

SERVES 6 (serving size: about 1 cup)




288mg; CALC 56mg

HALIBUT CEVICHE with

LIME and SEAWEED


We can think of almost nothing more delicious

on a hot August night than fresh, light ceviche.

Adding nori at the end introduces depth and

crunch. Look for nori in the Asian foods section

of most supermarkets; it’s dried seaweed that

comes packaged in sheets (and is what’s used

for sushi rolls). For 4 recipes that will help you

use leftover nori, see page 164. If halibut is a

little too pricey, try striped bass or flounder.

3 to 4 medium limes

1 cup loosely packed chopped fresh cilantro, plus more leaves for garnish

1 Tbsp. olive oil

1 tsp. kosher salt


1 (1 1⁄2-lb.) raw skinless halibut fillet, cut into 1⁄2-in. pieces

1 medium yellow bell pepper, chopped

1 sheet nori (dried seaweed)

Thai chile or red chile slices (optional)

1. Grate 1 tablespoon rind from limes. Squeeze 1 ⁄2 cup juice from limes. Combine rind, juice, 1 cup cilantro, and next 5 ingredients (through bell pepper) in a large bowl. Cover and chill 2 to 3 hours, stirring occasionally.2. Heat a large skillet over medium- high heat. Add nori to pan; toast nori 1 to 2 minutes or until fragrant, turning once. Snip nori into small pieces using scissors, and sprinkle on ceviche. Garnish with additional cilantro and chile slices, if desired.

SERVES 4 (serving size: 1 cup)

CALORIES 203; FAT 5.8g (sat 1g, mono 3.3g, poly 0.9g);



598mg; CALC 22mg



COD with SHIITAKE-BACON

CRUST and ARUGULA SALAD


This is triple-whammy umami—shiitakes,

bacon, and cod all deliver complex tastes.

You can also use haddock, flounder, or tilapia.

4 bacon slices, cut into 1⁄2-in. pieces

8 oz. sliced shiitake mushroom caps, divided



4 (6-oz.) cod fillets (about 1 1⁄2-in. thick)


1 large garlic clove, finely chopped

1 (5-oz.) pkg. fresh arugula

1. Preheat oven to 400°F. 2. Cook bacon in a large skillet over medium-high heat for 1 minute. Add 5 ounces mushrooms; cook 5 minutes or until mushrooms wilt, stirring occasionally. Remove pan from heat; cool 10 minutes. Transfer mixture to a food processor; pulse 10 times or until a coarse mixture forms. (Do not puree.) Stir in pepper and 1 ⁄8 teaspoon salt.3. Line a baking sheet with parchment paper. Sprinkle fillets with 1 ⁄8 teaspoon salt; top with mushroom mixture, pressing gently to adhere. Drizzle with 11 ⁄2 teaspoons oil; place on parchment. Bake at 400°F for 12 to 15 minutes or until desired degree of doneness. 4. Increase heat to broil, with oven rack 6 inches from heat. Broil fillets 3 to 4 minutes or until lightly browned.5. Heat skillet over medium-high. Add 11 ⁄2 tablespoons oil; swirl. Add garlic and remaining 3 ounces mushrooms; cook 4 minutes or until mushrooms are soft. Add arugula; cook 1 minute or until slightly wilted. Sprinkle with 1 ⁄8 teaspoon salt. Serve with fish.

SERVES 4 (serving size: 1 fillet and about 3⁄4 cup

mushroom-arugula mixture)


2.5g); PROTEIN 28g; CARB 6g; FIBER 2g; SUGARS 2g


543mg; CALC 73mg

PROSCIUTTO-WRAPPED

CHICKEN with

TOMATO-BASIL SALAD

Active: 30 min. Total: 2 hr.

This summery rif on saltimbocca is simplicity

itself, with big flavor hits provided by prosciutto

and heirloom tomatoes. Fragrant shallots,

grated to a pulp, serve as a marinade for the

chicken, yielding delicious results.

2 medium shallots

4 (4-oz.) skinless, boneless chicken thighs or chicken breast cutlets

1 (1-oz.) pkg. fresh basil, divided

8 thin slices prosciutto (4 oz.)

6 large multicolored heirloom tomatoes, thinly sliced



1. Grate shallots; coat chicken pieces with shallot pulp. Place 1 large basil leaf on each chicken piece, and wrap each tightly with 2 prosciutto slices. Wrap each chicken piece tightly in plastic wrap; chill at least 30 minutes or up to 2 hours.2. Arrange tomato slices on a platter. Finely chop remaining basil leaves to equal 1 ⁄4 cup. Sprinkle basil over tomatoes; let stand 30 minutes.3. Preheat oven to 400°F. 4. Remove plastic wrap from chicken; discard plastic wrap. Place chicken on a baking sheet; drizzle with 11 ⁄2 teaspoons oil. Bake at 400°F for 30 minutes or until done. Drizzle remain-ing 21 ⁄2 tablespoons oil over tomatoes; sprinkle with salt. Divide tomato mixture evenly among 4 plates; top with chicken. Garnish with any remaining basil sprigs, if desired.

SERVES 4 (serving size: 1 chicken piece

and about 3⁄4 cup salad)

CALORIES 350; FAT 19.8g (sat 4.2g, mono 11.4g, poly 3g);



631mg; CALC 61mg

SKIRT STEAK with CORN

and RED PEPPER PUREE


3 Tbsp. fish sauce

3⁄4 cup chopped green onions, divided

1 lb. skirt steak

2 red bell peppers, divided

1 cup water



2 cups fresh corn kernels (3 to 4 ears)


Fresh thyme leaves (optional)

1. Combine fish sauce and 1 ⁄3 cup onions in a shallow dish; add steak, turning to coat. Let stand at room temperature 1 hour, turning after 30 minutes. 2. Meanwhile, cut 1 bell pepper into 1-inch pieces; place in a saucepan with 1 cup water and 1 ⁄4 cup onions. Bring to a boil. Cook over medium heat 10 minutes or until tender. Drain and transfer to a food processor; process until smooth. Stir in 1 tablespoon oil and 1 ⁄4 teaspoon salt.3. Slice remaining bell pepper. Heat a large cast-iron skillet over high heat. Add 1 tablespoon oil; swirl. Add sliced bell pepper, corn, and remaining 3 tablespoons onions. Cook 10 minutes or until peppers are wilted and corn is lightly charred, stirring occasionally. Stir in black pepper and 1 ⁄4 teaspoon salt. Remove from pan; cover and keep warm. 4. Remove steak from marinade; discard marinade. Return skillet to high heat. Add steak to pan; cook 3 minutes on each side or until glazed outside. Remove from pan; let stand 5 minutes. Cut diagonally into slices. Serve with corn mixture and pepper puree. Sprinkle with thyme, if desired.

SERVES 4 (serving size: 3 oz. steak, 1⁄2 cup vegetables,

and about 3 Tbsp. sauce)




676mg; CALC 30mg

Fro FARM to TABLE

to yo r GYM BAG to WHEREVER.

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ROASTED ASPARAGUS

with WALNUTS, PARMESAN,

and CHERRY TOMATOES


Serve with grilled flank steak or chicken

breasts, and you’ll have a fantastic weeknight

dinner. Use asparagus that are medium-thick

for this recipe—not pencil-thin spears. If

you’d like to try this with a raw tomato sauce

(especially when the fruits are at peak sweet-

ness), just decrease water to 1 tablespoon and

process all sauce ingredients together. For a

less expensive and equally savory alternative

to Parmigiano-Reggiano cheese, try sheep’s

milk pecorino Romano.

2 lb. medium-thick asparagus, trimmed and cut diagonally into thirds


10 oz. small ripe cherry tomatoes, divided

3⁄4 cup walnut halves, toasted, coarsely chopped, and divided

3 Tbsp. water

1 anchovy fillet, finely chopped



2 oz. Parmigiano-Reggiano cheese, shaved (about 1⁄2 cup)

1. Preheat oven to 400°F. 2. Place asparagus on a baking sheet;

toss with 11 ⁄2 teaspoons oil. Roast at 400°F for 12 to 15 minutes or until crisp-tender, stirring twice. Remove from oven; cool on pan 10 minutes. Transfer to a bowl. Cut 1 cup of tomatoes in half lengthwise (through the stem end), and place in bowl with asparagus and 2 ⁄3 cup walnuts; toss gently to combine.3. Place remaining tomatoes in a small saucepan with 3 tablespoons water, anchovy, and remaining 11 ⁄2 tablespoons oil. Cover and bring mixture to a boil over medium-high heat. Reduce heat to medium-low, and simmer 12 minutes or until tomatoes burst. Remove pan from heat; cool slightly (about 5 minutes). Transfer tomato mixture to a food processor or blender; add salt, pepper, and remaining walnuts. Process until smooth. Pour over asparagus mixture, and toss to coat. Let stand at room temperature 15 to 30 minutes for flavors to mingle. Arrange on a serving platter; sprinkle evenly with cheese.


CALORIES 189; FAT 14.8g (sat 2.6g, mono 5g, poly 6.5g);



221mg; CALC 138mg

AS PA R AG U S

is like a poster child

for umami, high in the

glutamates that create

savory satisfaction.

Ditto for Parmigiano-

Reggiano cheese,

which also delights

with its signature

crunchy salt crystals.


FOR ADULTS WITH MODERATE TO SEVERE PLAQUE PSORIASIS

East Hanover, New Jersey 07936-1080 © 2016 Novartis 4/16 COS-1330929

CONSUMER BRIEF SUMMARY

The risk information provided here is not comprehensive. This information does not take the place of talking with your doctor about your medical condition or treatment.

To learn more about COSENTYX, talk to your doctor or pharmacist. For more information and to obtain the FDA-approved product labeling, call 1-888-669-6682 or visit www.COSENTYX.com.

What is the most important information I should know about COSENTYX?

COSENTYX is a medicine that affects your immune system. COSENTYX may increase your risk of having serious side effects such as:

Infections. COSENTYX may lower the ability of your immune system to f ght infections and may increase your risk of infections.

• Your healthcare provider should check you for tuberculosis (TB) before starting treatment with COSENTYX.

• If your healthcare provider feels that you are at risk for TB, you may be treated with medicine for TB before you begin treatment with COSENTYX and during treatment with COSENTYX.

• Your healthcare provider should watch you closely for signs and symptoms of TB during treatment with COSENTYX. Do not take COSENTYX if you have an active TB infection.

Before starting COSENTYX, tell your healthcare provider if you:

• are being treated for an infection• have an infection that does not go away or that keeps coming back• have TB or have been in close contact with someone with TB• think you have an infection or have symptoms of an infection such as:�

|�fevers, sweats, or chills� |�muscle aches� |�cough� |�shortness of breath� |�blood in your phlegm

|�weight loss|��warm, red, or painful skin

or sores on your body|�diarrhea or stomach pain|� burning when you urinate or

urinate more often than normal

After starting COSENTYX, call your healthcare provider right away if you have any of the signs of infection listed above.

Do not use COSENTYX if you have any signs of infection unless you are instructed to by your healthcare provider.

See “What are the possible side effects of COSENTYX?” for more information about side effects.

What is COSENTYX?

COSENTYX is a prescription medicine used to treat adults with moderate to severe plaque psoriasis that involves large areas or many areas of the body, and who may benef t from taking injections or pills (systemic therapy) or phototherapy (treatment using ultraviolet or UV light alone or with systemic therapy).

COSENTYX may improve your psoriasis, but it may also lower the ability of your immune system to f ght infections.

It is not known if COSENTYX is safe and effective in children.

Who should not use COSENTYX?

Do not use COSENTYX if you have had a severe allergic reaction to secukinumab or any of the other ingredients in COSENTYX. See the end of the Consumer Brief Summary for a complete list of ingredients in COSENTYX.

What should I tell my healthcare provider before starting COSENTYX?

Before starting COSENTYX, tell your healthcare provider if you:

• have any of the conditions or symptoms listed in the section “What is the most important information I should know about COSENTYX?”

• have inf ammatory bowel disease (Crohn’s disease or ulcerative colitis)• are allergic to latex. The needle cap on the COSENTYX Sensoready®

pen and pref lled syringe contains latex.• have recently received or are scheduled to receive an immunization

(vaccine). People who take COSENTYX should not receive live vaccines.• have any other medical conditions• are pregnant or plan to become pregnant. It is not known if COSENTYX

can harm your unborn baby. You and your healthcare provider should decide if you will use COSENTYX.

• are breastfeeding or plan to breastfeed. It is not known if COSENTYX passes into your breast milk.

Tell your healthcare provider about all the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbal supplements.

Know the medicines you take. Keep a list of your medicines to show your healthcare provider and pharmacist when you get a new medicine.

How should I use COSENTYX?

See the detailed “Instructions for Use” that comes with your COSENTYX for information on how to prepare and inject a dose of COSENTYX, and how to properly throw away (dispose of) used COSENTYX Sensoready pens and pref lled syringes.

• Use COSENTYX exactly as prescribed by your healthcare provider.• If your healthcare provider decides that you or a caregiver may give

your injections of COSENTYX at home, you should receive training on the right way to prepare and inject COSENTYX. Do not try to inject COSENTYX yourself, until you or your caregiver has been shown how to inject COSENTYX by your healthcare provider.

• COSENTYX comes in a Sensoready pen or pref lled syringe that you or your caregiver may use at home to give injections. Your healthcare provider will decide which type of COSENTYX is best for you to use at home.

• Your healthcare provider will prescribe the dose of COSENTYX that is right for you.

• If you inject more COSENTYX than prescribed, call your healthcare provider or go to the nearest emergency room right away.

LEARN • DISCUSS • DECIDE @ COSENTYX.COM

75% 90%

MEET COSENTYX, THE FIRST MEDICINE OF ITS KIND.

In clinical trials, the majority of people were clear or almost clear at 3 months when taking the

recommended dose of 300 mg (2 x 150-mg injections). Approximately:

8 OUT OF 10 PEOPLE SAW 6 OUT OF 10 PEOPLE SAW

SKIN CLEARANCE OF SKIN CLEARANCE OF

For people taking the 150-mg dose, approximately 7 out of 10 saw 75% skin clearance and approximately 4 out of 10

saw 90% skin clearance.

LET US HELP YOU FIND A CLEARER PATH FORWARD. TALK TO YOUR DERMATOLOGIST TODAY.

I WON’T LETMY PSORIASIS

STOP ME.

TO

KN

OW

What are the possible side effects of COSENTYX?

COSENTYX may cause serious side effects, including:

• See “What is the most important information I should know about COSENTYX?”

• Inf ammatory bowel disease. New cases of inf ammatory bowel disease or “f are-ups” can happen with COSENTYX, and can sometimes be serious. If you have inf ammatory bowel disease (ulcerative colitis or Crohn’s disease), tell your healthcare provider if you have worsening disease symptoms during treatment with COSENTYX or develop new symptoms of stomach pain or diarrhea.

• Serious allergic reactions. Get emergency medical help right away if you get any of the following symptoms of a serious allergic reaction:

• feel faint • swelling of your face, eyelids,

lips, mouth, tongue, or throat

• trouble breathing or throat tightness

• chest tightness • skin rash

If you have a severe allergic reaction, do not give another injection of COSENTYX.

The most common side effects of COSENTYX include:

• cold symptoms• diarrhea• upper respiratory infections

These are not all of the possible side effects of COSENTYX.

Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.

Keep COSENTYX and all medicines out of the reach of children.

General information about the safe and effective use of COSENTYX

Medicines are sometimes prescribed for purposes other than those listed in a Medication Guide. Do not use COSENTYX for a condition for which it was not prescribed. Do not give COSENTYX to other people, even if they have the same symptoms you have. It may harm them.

You can ask your healthcare provider or pharmacist for information about COSENTYX that is written for health professionals.

What are the ingredients in COSENTYX?

Active ingredient: secukinumab

Inactive ingredients: Sensoready pen and pref lled syringe: L-histidine/histidine hydrochloride monohydrate, L-methionine, polysorbate 80, trehalose dihydrate, and sterile water for injection.

Vial: L-histidine/histidine hydrochloride monohydrate, polysorbate 80, and sucrose.

CONSUMER BRIEF SUMMARY (cont)


CLASSIC BEEKEEPER

TECHNIQUE: A HIT

OF SMOKE “TAMES”

BEES BY DIFFUSING

THEIR PHEROMONES

SO THEY CAN’T

COMMUNICATE WITH

EACH OTHER.

Chile-Infused Honey

Recipe p. 152

Dive into the hive

with an inside look at

how honey is made

with Cooking Light’s

resident beekeeper—

plus recipes that

celebrate the pure,

sweet liquid gold.

STORY BY KATIE BARREIRA

RECIPES BY ADAM HICKMAN (BEEKEEPER)

PHOTOGR APHY BY HECTOR MANUEL SANCHEZ

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HEN’S THE LAST TIME YOU SAW A SQUIRREL

making nut butter? Usually, it’s up to makers—like wine makers—to coax the best out of Mother Nature’s ingredients. But when it comes to honey, there are only beekeepers. Bees are the makers.

Just ask a beekeeper, like our own Adam Hickman. By day he develops recipes in the Cooking Light Kitchen. Other hours, he’s a honeybee hero, rescuing displaced swarms from unsuitable environments (like your front porch), building hives for the likes of Alton Brown, and collecting one-of-a-kind local honey.

Like wine, honey has distinct characteristics unique to the region, season, and type of nectar it was made from. Varietals range from runny, delicate, almost white acacia to spreadably thick, smoky, dark-as-molasses buckwheat. “Different varieties lend themselves to different uses,” says Hickman. Clover and orange blossom are the workhorse honeys. More abundant (and therefore less expensive), they have a straightforward flavor that’s great for cooking, baking, or sweetening iced tea. Harder-to-come-by varietals, like tupelo and sage, “have nuanced flavors you don’t want to cook out or mask.”

But it’s not all about the honey. Hickman likes to tell people

about the other foods that depend on pollinators. “Honey is what most people identify with bees, but what about cashews, apples, and avocados? A conservative estimate is that a third of what we eat wouldn’t exist without honeybees,” he says.

And yet, it wasn’t a love of food or bees that got Hickman hooked. Tat bug was planted when, as an adolescent, he discovered his great-grandfather’s beekeeping equipment in the storeroom. “Tere was a galvanized honey extractor and a smoker used to puff the bees,” says Hickman. “My father explained how they worked and who they belonged to. I had no idea my great-grandfather was a beekeeper; I was fascinated.”

And who wouldn’t be? Te workings of a bee colony are astounding. Senior worker bees, known in the biz as foragers, collect nectar and pollen from flower sources, while midlevel house bees stay behind to craft the hexagon-shaped honey containers, called comb. Once the containers are filled with nectar, tens of thousands of curing bees beat their wings, fanning the liquid from 98% water to just under 18%— exactly the right concentration for a nonperishable product.

Read on for more fascinating bee facts and recipes that make brilliant use of honey’s delicious, unique character.

MEET ADAM HICKMAN, TEST KITCHEN PRO,

BACKYARD BEEKEEPER, FOUNTAIN OF

BEE KNOWLEDGE. HERE’S SOME: BEES DON’T

LIKE DARK COLORS (WHICH IS WHY

BEEKEEPER GARB IS USUALLY WHITE).

W

Bee-utiful

Summer Salad

Recipe p. 152

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“BEES ARE VERY

ORGANIZED; THEY

STORE SOME HONEY IN

THE BOTTOM BOX,

WHERE THE QUEEN

LAYS EGGS, TO FEED

YOUNG BEES. EXCESS

HONEY GETS STORED

IN THE TOP TO BE

EATEN IN THE WINTER.”

INHERITED TOOLS

mix with new equipment (below).

Hickman uses his grandfather’s

toolbox (left) and his great-

grandfather’s smoker (right)

alongside his own gear. Pine

straw, abundant in the South,

makes for great smoke.

EACH BEE

makes about 1⁄12 of a teaspoon of

honey in its life.

EUROPEAN BEES

are quite passive, says Hickman. He often

works with no gloves, using smooth,

Zen-like motions.

Honey-Brined Grilled Shrimp

Recipe p. 152

Chile-Infused Honey drizzled

on ice creamRecipe p. 152

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GRILLED NECTARINE

AND BLUE CHEESE

BRUSCHETTA


If you have raw, unheated honey,

reach for it first here. Wildflower,

which means the bees foraged

on everything they could, is also

a good choice.

1 tsp. water

2 Tbsp. wildflower honey, divided

2 medium nectarines, quartered

Cooking spray

2 1⁄2 oz. whole-wheat baguette, cut diagonally into 12 slices

1 1⁄4 oz. blue cheese, crumbled (about 1⁄3 cup)

BEE’S KNEES

COCKTAIL


If you’re not familiar with the joy of

chewing on a piece of honeycomb,

you’re in for a real treat with the

garnish on this cocktail. Look for

comb at specialty and farmers’

markets; some honey has it right

in the jar. Use your best honey

here; the more floral and vibrant

it is, the better.

1⁄4 cup hot water, divided

1 1⁄2 Tbsp. wildflower honey, divided

2 cups ice cubes, divided

6 oz. ( 3⁄4 cup) gin (such as Plymouth), divided

3 oz. (6 Tbsp.) dry vermouth, divided

3 oz. (6 Tbsp.) fresh orange juice, divided

2 oz. ( 1⁄4 cup) fresh lemon juice, divided

8 oz. (1 cup) chilled club soda, divided

6 (3-in.) orange rind strips, divided

6 ( 3⁄4-in.) blocks honeycomb, frozen on cocktail picks

1. Combine 2 tablespoons hot water and 21 ⁄4 teaspoons honey in a cocktail shaker. Add 1 cup ice, 3 ounces gin, 11 ⁄2 ounces vermouth, 11 ⁄2 ounces orange juice, and 1 ounce lemon juice. Cover with lid; shake 1 minute. 2. Strain into 3 glasses; top each with 11 ⁄4 ounces club soda. Repeat procedure. Place 1 rind strip in each glass; garnish with honeycomb.

SERVES 6 (serving size: about 4 oz.)

CALORIES 116; FAT 0.1g (sat 0g, mono 0g,




CALC 5mg

1 Tbsp. balsamic glaze (such as Roland)

Microgreens or sprouts (optional)

1. Preheat grill to medium-high heat.2. Combine 1 teaspoon water and 1 teaspoon honey in a small bowl. Rub mixture over cut sides of nectarines. 3. Arrange nectarines on grill grates coated with cooking spray; grill, uncov-ered, 2 minutes on each side. Remove from grill; cut each piece into 4 wedges. 4. Coat bread with cooking spray. Arrange on grill grates; grill 1 minute on 1 side or until lightly browned.

Remove from grill. Reduce grill heat to medium. 5. Divide nectarines evenly over toasted sides of bread. Top evenly with cheese. Arrange on grill grates; grill, covered, 11 ⁄2 minutes or until cheese softens and bread is toasted on bottom. Arrange toasts on a platter; drizzle with remaining 5 teaspoons honey. Drizzle with balsamic glaze. Garnish with micro-greens or sprouts, if desired. Serve immediately.

SERVES 6 (serving size: 2 bruschetta)





139mg; CALC 44mg

STAFF

FAVE

Sticky Asian Chicken Wings

Recipe at right

Kale Salad with All-Day,

Everyday Dressing

Recipe at right

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KALE SALAD WITH ALL-DAY, EVERYDAY DRESSING


Use the best honey you have for

this easy, versatile dressing.

2 1⁄2 Tbsp. extra-virgin olive oil

8 garlic cloves, thinly sliced

2 Tbsp. grated pecorino Romano cheese

1 Tbsp. minced almonds

1 Tbsp. chopped fresh thyme

2 1⁄2 Tbsp. fresh lemon juice

1 Tbsp. wildflower honey


6 cups baby kale (5 oz.)

1⁄4 cup flat-leaf parsley leaves

1⁄4 cup torn basil leaves

1 cup baby heirloom tomatoes, halved

1. Combine oil and garlic in a skillet over medium-low heat; cook 3 minutes or until garlic is golden, stirring occasionally. Remove garlic with a slotted spoon; reserve garlic. Transfer oil to the bowl of a mini food proces-sor. Add cheese, almonds, thyme, juice, honey, and salt; process until well combined.2. Combine kale, parsley, and basil. Toss with dressing. Arrange about 11 ⁄4 cups salad on each of 4 plates. Divide tomatoes and garlic evenly among salads.






231mg; CALC 128mg

STICKY ASIAN CHICKEN WINGS


Because the wings get a good bit

of char, the type of honey you use

isn’t as important here (it’ll lose

its subtler nuances). Though we

remove the skin from the wings,

you’d never know it—they pick up

an irresistible crispy crunch as the

glaze cooks under the broiler.

Give yourself a better grip when

skinning each wing by holding it

with a paper towel in one hand

and pulling the skin with another

paper towel in the other hand.

Cooking spray

20 large chicken drumettes, skinned (about 1 1⁄2 lb.)

2 Tbsp. toasted sesame oil, divided

5 Tbsp. wildflower honey

1⁄4 cup unsalted chicken stock

2 1⁄2 Tbsp. reduced-sodium soy sauce


1 1⁄2 Tbsp. sambal oelek (ground fresh chile paste)

1 Tbsp. minced fresh ginger

1 Tbsp. minced fresh garlic

3 Tbsp. chopped fresh cilantro

2 Tbsp. unsalted roasted peanuts, chopped

1. Preheat broiler with rack 6 inches from heat.2. Coat a large foil-lined baking sheet with cooking spray. Combine chicken and 1 tablespoon oil on prepared pan; toss to coat. Broil 13 minutes; turn chicken over, and broil 3 minutes.3. Meanwhile, combine honey, stock, soy sauce, vinegar, sambal, ginger, garlic, and remaining 1 tablespoon oil in a small skillet over medium-high heat. Bring to a boil; cook 13 minutes or until syrupy and reduced to about 2 ⁄3 cup, stirring frequently. Brush chicken with 3 tablespoons honey mixture, and return to broiler; broil 2 minutes or until

lightly charred. Place chicken in a large bowl; drizzle with remaining honey mixture, and toss to coat. Sprinkle chicken evenly with cilantro and peanuts.

SERVES 4 (serving size: 5 drumettes)


4.3g, poly 4g); PROTEIN 14g; CARB 26g;



511mg; CALC 14mg

STEP 1

The process begins by cutting

the wax caps of the frame. Each cap

covers a cell filled with honey.

STEP 3

Three frames go in. They spin, get

flipped over, and spin again to extract the

honey through centrifugal force.

STEP 5

The honey is strained through a coarse sieve to remove

bits of comb, dead bees, and other

sizable solids.

STEP 2

Hickman loads the uncapped frame

into an extractor (or spinner).

STEP 4 Extracted honey

slides down the wall to the low point of the drum, where it comes out through

the honey gate.

STEP 6

Strained honey goes into a jar for storage.

Backyard honey tends to crystallize;

use it in tea or cofee, where it will melt.

FROM FRAME TO JARTake a peek at how small-batch honey gets made.

Unlike most commercial honey, “backyard” honey is raw and

unheated, preserving more beneficial enzymes and nutrients.

STAFF

FAVE


BEE-UTIFUL

SUMMER SALAD


Not all produce needs honeybees

for pollination, but their sheer

numbers and tenacity make bees

powerhouse pollinators. If a plant

is not wind-pollinated (like corn),

you can probably thank honey-

bees for the produce. All of the

ingredients below (except salt)

depend on bees for pollination.

2 Tbsp. extra-virgin avocado oil

1 1⁄2 Tbsp. wildflower honey

1⁄2 tsp. grated orange rind

1 Tbsp. fresh orange juice

1 Tbsp. fresh lime juice

1 tsp. whole-grain mustard


12 oz. cubed watermelon

12 oz. cubed honeydew

1 small English cucumber, cut lengthwise into thin ribbons (about 1 cup)

1⁄2 cup thinly sliced red onion

3 Tbsp. torn mint leaves

1. Place first 7 ingredients in a large bowl; stir with a whisk. Add melons, cucumber, and onion; toss to coat. Let stand at room temperature 15 minutes. Sprinkle with mint.

SERVES 6 (serving size: 1 1⁄2 cups)





112mg; CALC 16mg

CHILE-INFUSED

HONEY

Active: 25 min.


Honey will never expire: The acid

content is so high that bacteria

can’t survive and multiply. The

high acidity comes from the super-

concentrated sugar solution, with

only 1⁄5 of the original water

content. But if you leave your

honey unsealed, it will absorb

water from the air and create a

less acidic environment where

bacteria can thrive. Bottom line: If

you want to keep any honey good

forever, keep a lid on it. You’ll love

the intense flavor of this infused

honey. Use it in salad dressings or

marinades; drizzle over cheese,

toast, or ice cream; or package in

a cute jar, give as a gift, and make

someone very happy.

4 dried chipotle chiles

6 dried chiles de árbol, divided

1 1⁄2 cups wildflower honey (about 1 lb.)


1. Place all the chipotle chiles and 5 of the chiles de árbol in a mini food processor. Pulse until chiles are coarsely chopped. Combine chile mixture, honey, and salt in a small saucepan over medium-low heat; cook 15 minutes, keeping temperature under 180°F. Remove pan from heat; cool 1 hour. 2. Place remaining chile de árbol in a 2-cup glass jar with a sealable lid. Strain honey mixture through a

fine sieve into jar, discarding solids. Seal jar, and store honey at room temperature.

SERVES 36 (serving size: about 2 tsp.)

CALORIES 43; FAT 0g; PROTEIN 0g;




HONEY-BRINED

GRILLED SHRIMP


This is a dish that impresses, one

you want your guests to see and

taste. We use honey three ways

here: We add it to the brine so the

meat absorbs some sweetness, we

toss it with the brined shrimp so its

sugars allow the shrimp to develop

a good char without overcooking,

and we drizzle it over the finished

dish for depth.

1 1⁄2 lb. unpeeled large shrimp

1 cup boiling water

2 Tbsp. kosher salt

5 Tbsp. wildflower honey, divided

2 cups ice cubes

3 Tbsp. red wine vinegar

1⁄4 cup extra-virgin olive oil

1⁄4 cup finely chopped fresh flat-leaf parsley

3 Tbsp. finely chopped white onion

2 Tbsp. finely chopped fresh oregano

2 garlic cloves, minced

Cooking spray

1 small red Fresno chile, thinly sliced

1. Devein shrimp, and remove legs from shells, if desired. (Do not remove shells from shrimp.) Combine 1 cup boiling water, salt, and 21 ⁄2 table-spoons honey in a large bowl; stir until the salt dissolves. Add ice cubes; stir until mixture cools. Add shrimp, and refrigerate 20 minutes. Remove shrimp from bowl, discarding liquid. Pat shrimp dry with paper towels; toss shrimp with 11 ⁄2 teaspoons honey.2. Preheat grill to medium-high heat. 3. Place red wine vinegar and remaining 2 tablespoons honey in a large bowl; stir with a whisk to combine. Gradually add olive oil, stirring constantly with a whisk until well blended. Stir in parsley, onion, oregano, and garlic. 4. Arrange unpeeled shrimp on grill grates coated with cooking spray; grill shrimp, uncovered, 21 ⁄2 minutes on each side or until lightly charred and cooked through. Add shrimp to bowl with vinegar mixture; toss well to coat. Arrange shrimp mixture on a platter; top with sliced Fresno chile.

SERVES 4 (serving size: about 6 shrimp)





544mg; CALC 113mg

HERE’S HOW YOU CAN HELP BEES

Beekeepers are dedicated to keeping honeybees healthy (and hard at work), but you don’t have

to suit up to help bees. In fact, less is more—less mowing, weeding, and spraying, that is. The biggest

threat to bees is a decline in their food sources, and the simplest way to help is to allow some

weeds to grow. “If there’s a clover patch in your yard, let it bloom instead of mowing it over,” says

Hickman. Less yardwork, more flowers, and plenty of honey? Sounds like a bee-utiful thing.

To see more of Hickman’s beekeeping, follow @foxhoundbeeco on Instagram.

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1 - 2 - 3

R E C I P E S B Y Maureen Cal lahan // I L L U S T R AT E D B Y Holly Exley

Hot days call for quick, efortless treats. Go beyond the ice cream scoop with easy yet elegant

desserts that take just minutes to make.

BLUEBERRY PIE SUNDAES

We cook the blueberry mixture down until almost jammy, then fold in fresh berries for

a bit of juicy pop in every bite. You can make the sauce ahead, and then microwave in a microwave-safe

bowl at HIGH for 90 seconds or until warm, stirring every 30 seconds.



3 Tbsp. water, divided // 1 Tbsp. cornstarch // 2 1⁄4 cups fresh blueberries, divided //

3 Tbsp. sugar // 1 Tbsp. fresh lemon juice // 1⁄8 tsp. ground cinnamon // Dash of salt // 3 cups vanilla low-fat frozen yogurt //

3 English shortbread cookies (such as Walkers), coarsely crumbled

1. Combine 1 tablespoon water and cornstarch in a small bowl, stirring with a whisk. Combine remaining 2 tablespoons water and 11 ⁄2 cups blueberries in a small saucepan over medium heat; bring to a boil.

Reduce heat and simmer 3 minutes or until blueberries begin to break down. Gradually add cornstarch mixture, stirring constantly with a whisk; cook 1 minute or until slightly thickened. Remove pan from heat.

Stir in remaining 3⁄4 cup blueberries, sugar, juice, cinnamon, and salt. Let stand 5 minutes. 2. Scoop 1 ⁄2 cup frozen yogurt into each of 6 bowls or dessert glasses. Spoon about 1 ⁄3 cup blueberry

mixture over each serving; sprinkle evenly with crumbled cookies. Serve immediately. SERVES 6 (serving size: 1 sundae); CALORIES 278; FAT 5.6g (sat 2.8g, mono 0.6g, poly 0.2g); PROTEIN 10g; CARB 48g; FIBER 1g;

SUGARS 33g (est. added sugars 18g); CHOL 66mg; IRON 0mg; SODIUM 98mg; CALC 255mg

GRILLED PINEAPPLE WITH MINT SUGAR

Chargrilled pineapple slices caramelize and become extra juicy,

a worthy dessert on their own. Go one step further with a generous sprinkle of mint-lime sugar—

it adds an incredible fragrance and a bit of crunch to every bite.



3 Tbsp. sugar // 2 Tbsp. chopped fresh mint leaves // 3⁄4 tsp. finely grated lime rind // 1 medium pineapple,

peeled, cored, and cut into 12 wedges // Cooking spray // 1 Tbsp. butter, melted

1. Preheat grill or grill pan to medium-high. 2. Combine sugar, mint, and rind in a mini food processor; process until mint is finely ground (mixture should resemble damp green sand).

3. Arrange pineapple on grill grates coated with cooking spray; cook 3 to 4 minutes on each side or until well marked. Arrange pineapple on a platter; drizzle evenly with butter. Sprinkle

with sugar mixture; let stand 2 minutes before serving. SERVES 6 (serving size: 2 wedges); CALORIES 84; FAT 2.1g (sat 1.2g, mono 0.5g, poly 0.1g); PROTEIN 0g; CARB 17g; FIBER 1g;


STRAWBERRY-PEACH PARFAITS

Strawberries and peaches soften and release their syrupy juices while the tangy yogurt mixture thickens

in the fridge. The brandy gives the yogurt a boozy kick, but you can skip it or fold in peach nectar instead. Make the

yogurt and fruit mixture before dinner; then assemble the parfaits just before serving.



1 1⁄2 cups plain fat-free Greek yogurt, divided // 3 oz. 1⁄3-less-fat cream cheese, softened // 4 1⁄2 Tbsp. powdered sugar, divided //

4 1⁄2 Tbsp. peach brandy or orange liqueur // 3⁄4 tsp. finely grated lime rind // 1 1⁄2 cups chopped strawberries // 1 1⁄2 cups chopped

peeled peaches // 5 (1.5-oz.) individually wrapped pound cake slices (such as Sara Lee) // 6 mint leaves (optional)

1. Place 3⁄4 cup yogurt and cream cheese in a bowl; beat with a mixer at low speed until smooth. Add remaining 3⁄4 cup yogurt, 3 tablespoons powdered sugar, brandy, and rind; beat just until combined. Cover and chill until ready to use.

2. Combine remaining 11 ⁄2 tablespoons powdered sugar, strawberries, and peaches in a bowl; let stand 5 minutes. 3. Cut each pound cake slice into 4 pieces. Place 1 piece of pound cake in the bottom of each of 6 parfait glasses. Layer with

about 31 ⁄2 tablespoons fruit mixture and about 3 tablespoons yogurt mixture. Repeat layers twice, reserving remaining pound cake for another use. Garnish each glass with a mint leaf, if desired.

SERVES 6 (serving size: 1 parfait); CALORIES 232; FAT 7.5g (sat 3.1g, mono 2.4g, poly 0.6g); PROTEIN 8g; CARB 28g; FIBER 2g;



CANTALOUPE-BASIL FLOAT

This grown-up float gets classy with sweet wine and a hit of fresh basil (you can substitute

sparkling grape juice or cider). Blending the frozen cantaloupe makes the drink wonderfully frothy and

refreshing. Freeze the fruit ahead; then blend and assemble just before serving.


STAFF

FAVE

1 1⁄2 cups chopped peeled cantaloupe // 1 1⁄2 cups Riesling or other sweet white wine, divided // 3⁄4 cup chilled club soda // 9 large basil leaves, torn // 3 cups lemon sorbet // Basil sprigs (optional)

1. Place cantaloupe on a plate; freeze 1 hour or until firm. 2. Place frozen cantaloupe, ¾ cup wine, club soda, and torn basil in a blender; blend until almost smooth.

3. Scoop ½ cup sorbet into each of 6 highball glasses. Pour cantaloupe mixture evenly over sorbet. Top each glass with 2 tablespoons remaining wine. Garnish with basil sprigs, if desired. Serve immediately.

SERVES 6 (serving size: 1 float); CALORIES 243; FAT 0.1g; PROTEIN 0g; CARB 45g; FIBER 0g;


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BALSAMIC GLAZED AND ROASTED PLUMS

We usually call for roasted fruits in the fall when a little extra heat is needed to coax out their juices. Here, tart ripe plums

mellow and soften in the oven while their juices create a lovely glaze. The balsamic syrup can be made ahead and kept in a glass

jar at room temperature. If it gets too thick after sitting, return to a simmer for a minute or two.


12 plums, pitted and quartered (about 1 3⁄4 lb.) // 1 1⁄2 Tbsp. butter, melted // 3 Tbsp. brown sugar, divided //

6 Tbsp. medium dry sherry // 1⁄2 cup balsamic vinegar // 1⁄4 tsp. vanilla extract // 6 Tbsp. crème fraîche

1. Preheat oven to 425°F. 2. Line a rimmed baking sheet with parchment paper. Combine plums, butter, and 11 ⁄2 tablespoons sugar in a bowl; toss well to coat. Arrange plum mixture on prepared pan; bake at 425°F for 15 to 17

minutes or until plums begin to soften and release their juices. Remove pan from oven; cool slightly. 3. While plums roast, bring sherry to a simmer in a small saucepan over medium heat. Simmer 8 minutes or until reduced to about 2 tablespoons. Add vinegar to pan; cook 12 minutes or until mixture is reduced to about 1 ⁄4 cup, stirring occasionally. Remove pan from heat. Stir in remaining 11 ⁄2 tablespoons sugar and vanilla. Cool 5 minutes

or until slightly thickened. 4. Place about 1 ⁄2 cup plums in each of 6 shallow bowls. Top each serving with 1 tablespoon crème fraîche and 2 teaspoons vinegar mixture.

SERVES 6; CALORIES 209; FAT 8.8g (sat 5.4g, mono 0.9g, poly 0.2g); PROTEIN 2g; CARB 27g; FIBER 2g;


Cooking Light SECRETS,

TIPS & RECIPES from America’s

Healthy-Cooking Experts

kitchen confıdentıal

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H O W T O

PAN-CHAR VEGETABLESCharring refers to singeing and blistering the outermost layer of a food over extremely

hot heat. This makes for a bolder flavor and adds a smoky nuance. Be aware: This type of high-heat cook-ing creates a lot of smoke, so be sure to ventilate the kitchen, or cook (in the pan) over an outdoor grill.

CHARRED SHISHITO PEPPERSActive: 15 min.

Total: 15 min.

8 tsp. canola mayonnaise

2 tsp. fresh lemon juice

1 tsp. Sriracha chili sauce

8 oz. shishito peppers

1 tsp. olive oil

1⁄8 tsp. coarse sea salt

1. Combine first 3 ingredients in a bowl.2. Heat a large cast- iron skillet over high heat for 5 minutes.Why? You want to make sure the pan is extremely hot. Dense cast iron is ideal for charring: Once hot, it won’t cool down when ingredients are added.

3. Combine peppers and oil; toss to coat. Why? Use only a small amount of oil—just enough to prevent vegetables from searing onto the pan

surface and tearing when turned. Too much oil would create a barrier and cause the peppers to fry—you want them to char.

4. Arrange peppers in a single layer in pan; cook, without moving, 3 minutes or until skins are blistered and lightly blackened. Turn peppers; cook for 3 more minutes or until charred all over. Transfer to a plate, and sprinkle with salt. Serve with sauce.Why? Stirring would both cool down the pan and keep the peppers from making sufcient contact with the hot surface to blister and darken.

SERVES 4 (serving size: 2 oz.

peppers and about 2 Tbsp. sauce)



CARB 3g; FIBER 2g; SUGARS

1g (est.added sugars 0g); CHOL

0mg; IRON 0mg; SODIUM

175mg; CALC 8mg

—Cheryl Slocum

A GREAT SNACK

Shishito peppers are

tender, usually mild, and

enjoyed whole. Serve

with our spicy sauce or

a squeeze of fresh

lemon juice.

KITCHEN CONFIDENTIAL


Time SavedButcher Service

DEBONE chicken

WRONG WAY

The meat has a slightly stringy appearance.

SLICED RIGHT

You can see a network of short muscle fibers.

CUT UP roast for stew meat

TRIM AND TIE roast

POUND meat into paillards

FRENCH a rack of lamb

BUTTERFLY 4 chicken breasts, steaks, or

chops; a whole bird; or a leg of lamb

SLICE a steak into strips for stir-fry

GRIND a fresh cut into ground meat

SKIN chicken wings, drumsticks,

thighs, and whole birds

22 min.

15 min.

26 min.

12 min. (for 4)

25 min.

20 to 40 min.

5 min.

1 hr.

10 to 20 min.

10 THINGS THE BUTCHER WILL DO SO YOU DON’T HAVE TO

Meat and poultry prep (like removing skin from chicken wings, page 151)

takes know-how and time—both of which you can (and should) tap from

the experts at the meat counter. Whether it’s a grocery chain or a

specialty butcher shop, you can ask for help with even small tasks. You’ll

save time, eliminate mess, and prevent waste from a DIY butchering

mistake. Call ahead so everything’s ready when you need it.

P R E P- W I S E

RAVE: MALDON SEA SALT FLAKESAs a fnishing salt, faky, crisp Maldon really draws out

food’s juices and maximizes savory favor. Plus, you don’t need a lot for a satisfying, salty crunch. —SIDNEY FRY, NUTRITION EDITOR

Slice Flank Steak Against the Grain

Flank steak is a quick-cooking cut, but it also has long, tough muscle

strands. If you slice along those muscle fibers (called the grain),

rather than across, you’ll end up with stringy, chewy pieces of meat.

For succulent, tender slices, cut steak (and all meat, for that matter)

against the grain. Cutting through the strands shortens them,

resulting in slices that are easy to chew.

H O W T O

Slice across these long strands.

Those lines you see on this steak are its long muscle strands (the grain).

VS


HONEYDEW MELON

Of the vine, honeydew

melon will soften and get

juicier, but it doesn’t actually

ripen any further. So for

the best flavor and texture,

avoid premature fruit.

Here’s what to look for:

CHECK THE SKIN

AND STEM

Shiny skin is an indication

the melon isn’t ripe; choose

a dull one. The stem end of

the fruit should be smooth

and yield to gentle pressure.

CHECK THE COLOR

Look for melons that are

creamy white to pale yellow.

TAKE IN THE

AROMA

Snif the melon at

the stem end; it should

have a floral aroma.

PICK IT UP

A ripe melon will feel

heavy in your hands.

I N S E A S O N

KITCHEN CONFIDENTIAL


Nori

Nori (dried seaweed) adds a layer of toasty umami to our vibrant Halibut Ceviche on page 134, but this flavor

bomb ingredient works magic on more than just fish. Here are a few more ways to use its savory goodness.

4 NORI RANCH DRESSINGPlace 1⁄4 teaspoon kosher salt; 2 (8-inch) nori sheets, torn into pieces; and 1 garlic clove in a spice

grinder or mini food processor, and process until finely ground. Combine 1⁄3 cup plain 2% reduced-fat Greek yogurt, 1⁄3 cup canola mayonnaise, 1⁄3 cup nonfat butter-milk, 1 tablespoon rice vinegar, 1 tablespoon white miso, 1⁄4 teaspoon garlic powder, and 1⁄4 teaspoon onion powder in a bowl, stirring well with a whisk. Stir in nori mixture and 2 tablespoons minced fresh chives.

SERVES 8 (serving size: about 2 Tbsp.)




212mg; CALC 21mg

—Recipes by Cooking Light editors

2 SESAME SEAWEED SNACKSArrange 2 oven racks near center of oven. Preheat oven to 250°F. Gently brush 2 tablespoons

toasted sesame oil onto 12 (8-inch) nori sheets; sprinkle evenly with 3⁄8 teaspoon kosher salt. Arrange nori, salt side up, directly on 2 oven racks (6 sheets per rack). Bake at 250°F for 35 to 40 minutes or until crisp. Cool nori; cut each sheet into 6 pieces. Store in an airtight container up to 4 days.

SERVES 4 (serving size: 18 pieces)

CALORIES 63; FAT 7g (sat 1g, mono 3g, poly 3g);

PROTEIN 0g; CARB 0g; FIBER 0g; SUGARS 0g;

CHOL 0mg; IRON 0mg; SODIUM 184mg; CALC 5mg

3 SPICY SEAWEED POPCORN SEASONINGPlace 3 tablespoons toasted sesame seeds; 1⁄4 teaspoon sea salt; 1⁄4

teaspoon ground red pepper; and 2 (8-inch) nori sheets, torn into pieces, in a spice grinder, and process until finely ground. Sprinkle nori mixture over warm prepared popcorn.

SERVES 5 (serving size: 1 Tbsp.)

CALORIES 28; FAT 2.3g (sat 0.3g, mono 0.9g, poly 1g);

PROTEIN 1g; CARB 1g; FIBER 1g; SUGARS 0g; CHOL

0mg; IRON 0mg; SODIUM 118mg; CALC 7mg

1 NORI-CRUSTED STEAKSSprinkle 4 (4-ounce) beef tenderloin fillets evenly with 1 teaspoon kosher salt and 1⁄4 teaspoon black

pepper. Place 2 tablespoons sesame seeds; 1⁄4 teaspoon crushed red pepper; and 3 (8-inch) nori sheets, torn into pieces, in the bowl of a mini food processor, and process until finely ground. Transfer to a shallow dish; dredge steaks in nori mixture. Heat 1 tablespoon olive oil in a large cast-iron skillet over medium-high. Add steaks to pan; cook 3 to 4 minutes on each side or until desired degree of doneness. Let steaks rest on a cutting board 5 minutes before slicing.

SERVES 4 (serving size: 1 steak)

CALORIES 231; FAT 13g (sat 3.5g, mono 6.3g, poly 1.7g);

PROTEIN 26g; CARB 1g; FIBER 1g; SUGARS 0g; CHOL


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STAFF RAVEOur Highest-Rated

Recipe from This Issue

CANTALOUPE- BASIL FLOAT

p. 158

“This is the kind of adult slushie you can get behind

this time of year.” —HANNAH KLINGER

ASSOCIATE FOOD EDITOR

Check out all of our staff faves in red.

august recipe index

● ● Skirt Steak with Corn and Red Pepper Puree p.136

● ● ● Texas Barbecue Hash p.66

FISH & SHELLFISH

● ● Cod with Shiitake- Bacon Crust and Arugula Salad p.136

● ● ● Fish Tacos with Sweet Pickle Sauce p.38

● ● Halibut Ceviche with Lime and Seaweed p.134

● ● ● Honey-Brined Grilled Shrimp p.152

● Seared Tuna with Eggplant and Edamame p.134

● ● ● Shrimp and Bean Burrito Bowl p.28

● ● Tuna Poke Bowls with Brown Rice and Kale p.107

● Tuna Spring Rolls with Pineapple Dipping Sauce p.22

POULTRY

● ● ● Chicken Pesto Grilled Portobello Mushrooms p.41

● ● Crispy Chicken Thighs with Spinach-and-Pea Potato Salad p.30

● ● ● Homemade Chicken Fingers p.56

● ● ● Lemon-Honey Chicken Thighs p.41

● ● Prosciutto-Wrapped Chicken with Tomato- Basil Salad p.136

● ● ● Quick Chicken Fajitas p.54

● ● ● ● Spicy Buttermilk Chicken and Vegetable Kebabs p.26

● ● ● Sticky Asian Chicken Wings p.151

VEGETARIAN

● ● ● Fresh Corn Cakes with Summer Salsa p.36

● ● ● ● Golden Beet Nachos p.78

● ● Swiss Chard Bulgur Wraps p.80

SIDES ● ● ● Cheddar and Chive “Squachos” p.20

● ● ● ● Chili-Lime Corn p.30

● ● ● ● Grilled Zucchini with Chopped Tomato-Basil Salsa p.44

● ● ● ● Grilled Zucchini with Herb Butter p.44

● ● ● Grilled Zucchini with Lemon-Garlic Breadcrumbs p.44

● ● ● ● Roasted Asparagus with Walnuts, Parmesan, and Cherry Tomatoes p.139

● ● ● ● Sweet and Sour Grilled Zucchini p.44

SOUPS & STEWS ● ● ● Chicken Wonton Soup p.68

● ● ● Fresh Corn and Potato Soup with Sautéed Shrimp p.48

● ● ● Green Gazpacho with Corn and Radish Salad p.78

MISCELLANEOUS ● ● ● ● Olive Salt p.168

● ● ● ● ● Porcini Salt p.168

● ● ● Roasted Habanero Finishing Salt p.116

● ● ● Spicy Seaweed Popcorn Seasoning p.164

● ● ● ● Tomato Salt p.168

PASTA ● Cashew Cream Pad Thai p.84

SALADS ● ● ● ● ● Bee-utiful Summer Salad p.152

● ● ● Burger Patty Salad p.36

● ● ● California Steak Salad p.64

● ● ● ● ● Cheddar and Almond Broccoli Salad p.26

● ● ● Cilantro-Peanut Salad p.22

● Cold Noodle Salad with Sesame Crab p.10

● ● ● Grilled Vegetable and Flank Steak Salad with Blue Cheese Vinaigrette p.38

● ● ● Kale Salad with All-Day, Everyday Dressing p.151

● ● ● Mango-Jalapeño Slaw p.28

● ● ● ● Mushroom-Potato Salad with Miso “Mayo” p.134

● ● ● ● Shaved Broccoli and Brussels Sprouts Slaw p.80

SANDWICHES ● ● ● Egg and Tomato Open-Faced Sandwiches p.20

SAUCES ● ● ● ● ● Basic Tomato Sauce p.122

● ● ● ● Chile-Infused Honey p.152

● ● ● ● Nori Ranch Dressing p.164

● ● ● Serrano Ketchup p.118

APPETIZERS & SNACKS ● ● ● Bulgur-Stuffed Mini Peppers p.74

● ● ● Charred Shishito Peppers p.161

● ● ● ● ● Crispy Parmesan Chickpeas p.47

● ● Grilled Nectarine and Blue Cheese Bruschetta p.149

● ● ● ● ● Sesame Seaweed Snacks p.164

BEVERAGES ● ● Bee’s Knees Cocktail p.149

DESSERTS ● ● ● ● Balsamic Glazed and Roasted Plums p.159

● ● ● ● Blueberry Pie Sundaes p.155

● ● ● Cantaloupe-Basil Float p.158

● ● ● ● Grilled Pineapple with Mint Sugar p.156

● ● ● ● Strawberry-Peach Parfaits p.157

MAIN DISHES BEEF

● ● ● Nori-Crusted Steaks p.164

● Red Wine–Marinated Steaks with Grilled Vegetables p.64

KEY● QUICK & EASY

● GLUTEN FREE*

● KID FRIENDLY

● MAKE AHEAD

● FREEZABLE

● VEGETARIAN *Read labels carefully;

gluten hides in unexpected places.

rBST Free* | Gluten Free | Antibiotic Free��

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NO ORDINARY SEASONED SALT

Sprinkle on food right before serving to add concentrated flavor and a crunchy, briny

taste of the sea.

1. try Olive Salt on fresh tomatoes.

2. Dust deviled eggs with TOMATO salt.

3. Season Grilled Steak with

PORCINI salt.

1. OLIVE SALTPreheat oven to 275°F. Place 8 ounces pitted kalamata olives in a food processor; pulse to finely chop (do not puree). Spread olives out on a baking sheet lined with parchment paper. Bake 1 hour or until olives are dried and crisp; cool completely. Place half of dried olives in an even layer on a cutting board; sprinkle with 2 1⁄2 teaspoons Maldon sea salt flakes. Finely chop olives. Repeat procedure with remaining olives and 2 1⁄2 teaspoons Maldon sea salt flakes. Store in an airtight container up to 2 months.

SERVES 96 (serving size: 1⁄2 teaspoon)

CALORIES 3; FAT 0.3g (sat 0g, mono 0.2g, poly 0g);




2. TOMATO SALTPreheat oven to 225°F. Spread 5 tablespoons unsalted tomato paste in a thin, even layer on a baking sheet lined with a silicone baking mat. Bake 25 minutes or until paste is dry, slightly pliable in center, and brittle around the edges. Cool completely on mat; break into small pieces. Process tomato pieces into a fine powder using a spice grinder. Add 1 1⁄2 tablespoons Maldon sea salt flakes; pulse 3 to 4 times or until salt flakes are coarsely chopped. Store in an airtight container up to 2 months.


CALORIES 1; FAT 0g; PROTEIN 0g; CARB 0g;

FIBER 0g; SUGARS 0g (est. added sugars 0g); CHOL


3. PORCINI SALTWorking in batches, grind 1 ounce dried porcini mushrooms to a fine powder in a spice grinder. Add 1 1⁄2 tablespoons Maldon sea salt flakes to final batch; finely grind. Combine with previously ground porcini. Store in an airtight container up to 2 months.


CALORIES 2; FAT 0g; PROTEIN 0g; CARB 0g;

FIBER 0g; SUGARS 0g (est. added sugars 0g); CHOL


—Recipes by Cheryl Slocum

TRY THIS:

Get more wow ideas at cookinglight.com/wow.

Flavored Finishing Salts

HAVE YOU EVER BREWED

ICED TEA AT HOME?

IT’S LIKE THAT.

© 2016 Pure Leaf is a registered trademark of the Unilever Group of Companies used under license.

cooking light - august 2016

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