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Copyright©2010byMarthaStewartLivingOmnimedia,Inc.
Allrightsreserved.
PublishedintheUnitedStatesbyClarksonPotter/Publishers,animprintoftheCrownPublishingGroup,adivisionofRandomHouse,Inc.,NewYork.
www.crownpublishing.com
www.clarksonpotter.com
www.marthastewart.com
CLARKSONPOTTERisatrademarkandPOTTERwithcolophonisaregisteredtrademarkofRandomHouse,Inc.
TherecipesandphotographsinthisbookoriginallyappearedinissuesofEverydayFoodmagazine.
LibraryofCongressCataloging-in-PublicationDataisavailable.
eISBN:978-0-307-75791-3
v3.0
Toallthefarmersandgrowerswhoprovideuswiththefreshingredientsweuseeachandeverydaytomakedelicious,nutritiousmealsforourfamilies
andfriends
WhenEverydayFood:GreatFoodFastwaspublishedafewyearsago,itresonatedsostronglywithhomecooksthatwequicklydecidedtofollowitupwithanothercollectionofrecipesthatputapremiumontimeandease.Thenewbookwouldserveasanaturalcompaniontothefirst.WhereGreatFoodFastwasorganizedbyseason,heretherecipesaregroupedaccordingtocourse(mains,sidedishes,desserts,andthelike),sincethat’sthewayweplanmeals,regardlessofthetimeofyear.Wealsoincludedsmoothiesandotherfastbreakfastoptions,achapteronstarters(whichcandoubleassnacks),andanotheronsandwichesthatmakegreatquick-assemblylunchesordinners.Preparinggoodfoodathomehasneverbeenmoreimportanttoour
well-being,andit’snowwellwithinourreach.Supermarketshaveheededthecallofcustomersforthefreshestingredients,includingproduce,dairyproducts,poultryandmeat,andothereverydaystaples.TherecipesinEverydayFoodmagazineareconsistentlydevelopedwiththisinmind:Wheneverappropriate,thefoodeditorsoptforfreshfruitsandvegetables,aswellassauces,dressings,andothercondimentspreparedfromscratch.Ofcourse,afewshortcutscanmakeabigdifferenceingettingdinneronthetablequickly.Sothere’sarecipeherefortomatosauce,butyoushouldfeelfreetosubstituteyourfavoritestore-boughtvariety.Justbesuretoreadlabelsonstore-boughtshortcuts.Therearemanygoodoptionsthesedaysthatarenaturalandadditive-free,andminimallyprocessed,andthey’renotjustinspecialtystoresandgourmetmarkets—theyarewidelyavailableinsupermarketsandwholesale“club”stores.Andwhileit’sbesttousefreshfruitsandvegetablesinseason,it’snotalwayspractical—frozenpeas,corn,andspinach,forexample,arereliableyear-roundoptions(andtheyretaintheirnutritionalqualitiesinthefreezingprocess).The250recipesinthisbookarequicktoprepare,andyou’llbeableto
seeataglancewhichonescanbepreparedthefastestbylookingfortheclocksymbol(seeanexample).Eachrecipeisaccompaniedbyaphotograph,notonlyasenticementtomakethedish,butasvisual
guidancewhenfollowingthesteps.Aboveall,therecipesaremadewithoutanyspecialtytoolsoringredients,andtheinstructionsarealwaysclearandeasytofollow.IknowIlookforwardtocookingfromthisbookwheneverIwantafresh,flavorfulmeal,evenonthebusiestofdaysornights.Ihopeyouwill,too.
WALNUTANDDRIED-FRUITGRANOLAPOMEGRANATEANDMIXED-BERRYSMOOTHIESBLUEBERRY-YOGURTSMOOTHIESBANANA-OATSMOOTHIESPEACH-STRAWBERRYSMOOTHIESRAISIN-BRANMUFFINSCOTTAGE-CHEESEPANCAKESJAM-FILLEDFRENCHTOASTEGGINTHEHOLESKILLETEGGSANDTOMATOSAUCEEGG-WHITEOMELETWITHGOATCHEESEDILL-FETASCRAMBLEDEGGSINPITAMUSHROOMANDSCALLIONFRITTATACANADIAN-BACONSTRATA
WALNUTANDDRIED-FRUITGRANOLA
Granolaiseasytomake,andwillkeepforweeks.Toastingtheoats,wheatgerm,andwalnutsbeforecombiningwiththeotheringredientsdeepenstheirflavorandensuresasatisfyingcrunch.
MAKES5CUPS PREPTIME:10MINUTES TOTALTIME:1HOUR35MINUTES
Nonstickcookingspray
3 cupsold-fashionedrolledoats(notinstantorquick-cooking)
¾ cuptoastedwheatgerm
¾ cupwalnuts,coarselychopped
½ cupfrozenapplejuiceconcentrate,thawed
¼ cuppackedlight-brownsugar
2 tablespoonsvegetableoil,suchassafflower
½ cupdriedfruit,suchasdriedcherries,dates,raisins,oramixture,halvedorchoppediflarge
1Preheatovento300°F.Lightlycoata9-by-13-inchbakingpanwithcookingspray.Addoats,wheatgerm,andwalnuts,stirringtocombine.Spreadinanevenlayerandtoastuntilmixtureislightlybrowned,about25minutes,stirringhalfwaythrough.Removefromoven.2Raiseoventemperatureto350°F.Stirtogetherapplejuice,brownsugar,andoil.Pouroveroatmixture;stirtocombine,andspreadevenlyinpan.Bakeuntiloatsarecrisp,about30minutes,stirringhalfwaythrough.3Letcoolinpan,about25minutes;tosswithdriedfruit.Granolacanbestoredupto1monthintherefrigeratorinanairtightcontainer.
PER½CUP:271calories;11.4gramsfat;7.1gramsprotein;38.4gramscarbohydrates;4.6gramsfiber
Applejuiceaddssweetnessandallowsyoutocutbackontheusualamountofsugar.Becausejuicefromfrozenconcentrateisthickerthanbottledjuice,itmakesabettercoatingforthegranola,helpingitcrispintheovenwithoutrequiringmuchoil.
POMEGRANATEANDMIXED-BERRYSMOOTHIES
⅓cupsilkentofu(about3ounces)
1 cupfreshorfrozenmixedberries(donotthaw)
½ cupunsweetenedpomegranatejuice
1 to2teaspoonshoney
¼ cupicecubes
Combinetofu,berries,pomegranatejuice,andhoneyinablender.Addice;pureeonhighspeeduntilsmooth.Serveimmediately.MAKES2
PERSERVING:114calories;1.2gramsfat;2.3gramsprotein;24.4gramscarbohydrates;1.4gramsfiber
BLUEBERRY-YOGURTSMOOTHIES
1 ripebanana,cutintothirds
1 cupfreshorfrozenblueberries(donotthaw)
1 cupyogurt
Combinebanana,blueberries,andyogurtinablender;pureeonhighspeeduntilsmooth.Serveimmediately.MAKES2
PERSERVING:169calories;2.6gramsfat;7.4gramsprotein;31.5gramscarbohydrates;3.6gramsfiber
BANANA-OATSMOOTHIES
½cupold-fashionedrolledoats(notinstantorquick-cooking)
1 cupplainyogurt
2 ripebananas,cutintothirds,plusafewslicesfortopping
1 cupmilk
4 teaspoonshoney
½ teaspoongroundcinnamon
Combineoats,yogurt,bananathirds,milk,honey,andcinnamoninablender;pureeonhighspeeduntilsmooth.Serveimmediately,toppedwithslicesofbanana.MAKES2
PERSERVING:519calories;17.8gramsfat;20.4gramsprotein;75.13gramscarbohydrates;5.28gramsfiber
PEACH-STRAWBERRYSMOOTHIES
2 ripepeaches
1 cuprinsedandhulledfreshorfrozenstrawberries(donotthaw)
1 cupmilk
3 tablespoonsnonfatdrymilkpowder
1 to2teaspoonssugar
1 cupicecubes
Peel,pit,andslicepeaches.Inablender,combinepeacheswithstrawberries,milk,milkpowder,andsugar.Addice;pureeonhighspeeduntilsmooth.Serveimmediately.MAKES2
PERSERVING:138calories;0.6gramfat;7.8gramsprotein;27.5gramscarbohydrates;2.9gramsfiber
Iftheingredientsinyoursmoothiedon’tblendeasily,simplyaddmoreliquiduntileverythingincorporates.Addingsome(orextra)bananawillmakeanyoftheserecipesthickerandcreamier.
RAISIN-BRANMUFFINS
Theselow-fatmorningtreatsonlytasteindulgent;allsixmuffinscontainjustoneegg,andaquartercupeachofdark-brownsugarandoilkeepsthemsurprisinglymoist.Raisin-brancerealsoakedinmilklendsheartytexture.
MAKES6 PREPTIME:10MINUTES TOTALTIME:40MINUTES
1½ cupsraisin-brancereal
¾ cupmilk
½ cupwhole-wheatflour
½ cupall-purposeflour
2 teaspoonsbakingpowder
½ teaspoongroundcinnamon
¼ teaspoonsalt
¼ cupvegetableoil,suchassafflower
1 largeegg,lightlybeaten
¼ cuppackeddark-brownsugar
1Preheatovento400°F.Line6cupsofastandardmuffintinwithpaperliners.Inabowl,combinecerealwithmilk;letstanduntilsoftened,about5minutes.Inanotherbowl,whisktogetherbothflours,bakingpowder,cinnamon,andsalt.Stiroil,egg,andbrownsugarintocerealmixture,thenfoldinflourmixture.2Dividebatterevenlyamonglinedcups.Bake,rotatingtinhalfwaythrough,untilgoldenbrownandacaketesterinsertedintothecenterscomesoutclean,20to25minutes.
3Coolintin5minutes,thenturnoutmuffinsontoawireracktocoolcompletely.Servewarmoratroomtemperature.Muffinscanbestoredupto3daysatroomtemperature,orfrozenupto3months,inalargeresealableplasticbag;thawatroomtemperatureandwarmintheovenbeforeserving.
PERSERVING:265calories;11.7gramsfat;5.5gramsprotein;37.2gramscarbohydrates;3.6gramsfiber
COTTAGE-CHEESEPANCAKES
Thekeytotheseultra-moistpancakesiscottagecheeseinthebatter;usingonlyeggwhiteskeepsthemlight.Homemaderhubarbcompoteisatarttopping;youcouldservethepancakeswithmaplesyrup,applebutter,orfreshfruitinstead.
MAKES8 PREPTIME:25MINUTES TOTALTIME:25MINUTES
¾cupall-purposeflour
1 tablespoonsugar
¾ teaspoonbakingpowder
¼ teaspoonbakingsoda
¾ cupcottagecheese
⅔ cupmilk
2 largeeggwhites
½ teaspoonpurevanillaextract
5 teaspoonsvegetableoil,suchassafflower
RhubarbCompote,forserving(optional;recipebelow)
1Inalargebowl,whisktogetherflour,sugar,bakingpowder,andbakingsoda.Stirincottagecheese,milk,eggwhites,andvanilla.2Inalargeskillet,heat2teaspoonsoilovermedium.Workinginbatchesoftwo,dropbatterintopan,¼cupperpancake.3Cookuntiljustsetaroundtheedgesandsmallbubblesappearontop,about1minute.Flippancakes,andcookuntiljustsetinthecenter,1to2minutesmore.Transfertoaplate.Repeat,using1teaspoonoilforeachofremainingbatches.Serveimmediatelywithrhubarbcompote,if
desired.
PERSERVING:213calories;7.8gramsfat;10.8gramsprotein;24.2gramscarbohydrates;0.6gramfiber
1¾ poundsrhubarb,endstrimmed,cutcrosswiseinto¾-inchpieces(about6cups)
1 cupsugar
1 tablespoonfinelygratedpeeledfreshginger
1Stirrhubarbandsugarinalargesaucepan(offheat);letstanduntilrhubarbreleasessomeliquid,about10minutes.2Stirringoccasionally,bringtoaboilovermedium-highheat.Reduceheat;simmer,stirringoccasionally,untilrhubarbhassoftenedbutsomewholepiecesremain,about5minutes.Removefromheat.3Placegingerinafinesievesetoverasmallbowl.Presswithaspoontoreleasejuice(about1teaspoon).Discardsolids.Stirjuiceintorhubarbmixture.Letcoolcompletelybeforeserving.Compotecanberefrigeratedupto5daysinanairtightcontainer.MAKES4CUPS
PER½CUP:118calories;0.2gramfat;0.9gramprotein;29.6gramscarbohydrates;1.8gramsfiber
Stirin1pintfreshstrawberries,halvedandquartered,attheendofstep2.
JAM-FILLEDFRENCHTOAST
Amixtureofjamandcreamcheeseproducesapleasantlycreamyandnot-too-sweetfilling.Feelfreetoswapotherflavorsofjamfortheapricotusedhere,orfreshberriesforthetropicalfruitsalad.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
8 slices(1inchthick)Italianbread
3 tablespoonsapricotjam
2 ouncescreamcheese,roomtemperature
2 largeeggs
½ cupmilk
¼ teaspoongroundcinnamon
2 tablespoonsunsaltedbutter
Puremaplesyrup,forserving(optional)
Cookedbacon,forserving(optional)
TropicalFruitSalad,forserving(optional;recipebelow)
1Usingaparingknife,cutahorizontalslitineachbreadslicetoformapocket.Stirtogetherjamandcreamcheese.Spoon1tablespoonmixtureintoeachpocket.2Inashallowbowl,whisktogethereggs,milk,andcinnamonuntilcombined.Inalargeskillet,melt1tablespoonbutterovermedium-lowheat.Workinginbatchesoftwo,laybreadslicesineggmixture,lettingthemsoak5secondsoneachside.3Liftslices,lettingexcessdripbackintobowl,andplaceinskillet;cook
untilgoldenbrown,3to4minutesperside.Repeat,addingremainingtablespoonbuttertoskillet.Serveimmediatelywithsyrup,bacon,andfruitsalad,asdesired.
PERSERVING:247calories;11.5gramsfat;8.6gramsprotein;27.9gramscarbohydrates;2gramsfiber
2 tablespoonspackedlight-brownsugar
2 naveloranges
1 smallfreshpineapple
3 kiwis
1Placebrownsugarinalargebowl.Usingaparingknife,sliceoffbothendsofeachorange.Followingcurveoffruit,cutawaypeelandwhitepith.Quarterfruitlengthwise;cutcrosswiseinto½-inchpieces.Addtobowl.2Cutoffbothendsofpineapple.Followingcurveoffruit,cutawaypeel.Quarterfruitlengthwise;removecore.Cuthalfofpineapplecrosswiseinto½-inchpieces(about3cups).Addtobowl.(Saveremaininghalfforanotheruse.)3Halvekiwiscrosswise.Topeel,useasmallspoontoscoopoutfleshfromeachinonepiece.Sliceintohalf-moons.Addtobowl;tossgentlytocombine.Serveinbowls.SERVES4
PERSERVING:152calories;0.5gramfat;1.9gramsprotein;38.7gramscarbohydrates;4.9gramsfiber
EGGINTHEHOLE
4 sliceswhole-wheatsandwichbread
4 teaspoonsoliveoil
4 largeeggs
Coarsesaltandfreshlygroundpepper
Hot-peppersauce,suchasTabasco,orshreddedcheese,forserving(optional)
1Cutaholeineachbreadsliceusingacookiecutterortherimofasmallglass.Heat2teaspoonsoilinalargeskilletovermedium.Add2breadslices(andthecut-outrounds,ifdesired;cookuntiltoastedoneachside).Crackaneggintoeachbreadhole.Seasonwithsaltandpepper.2Cookuntiltheeggsbegintoset,2to3minutes;gentlyfliptheeggandbreadwithaspatula.Continuecookinguntileggsareset,2to3minutesmore.Seasonwithsaltandpepper.Transfertoaplate.Repeatwithremainingoil,bread,andeggs.Sprinklewithhot-peppersauceorshreddedcheese,ifdesired.SERVES2
PERSERVING:364calories;21.3gramsfat;18gramsprotein;26.6gramscarbohydrates;3.9gramsfiber
SKILLETEGGSANDTOMATOSAUCE
2 teaspoonsoliveoil
½ largeonion,finelychopped
1 garlicclove,minced
⅛ teaspooncrushedred-pepperflakes
1 anchovyfillet,finelychopped(optional)
½ can(28ounces)wholepeeledtomatoesinjuice
4 largeeggs
Freshparsley,forgarnish(optional)
Crustybread,forserving(optional)
1Inamediumskillet,heatoilovermedium-high.Addonion,garlic,red-pepperflakes,andanchovy,ifdesired;cook,stirringoften,untilonionsoftens,5to7minutes.2Breakuptomatoeswithkitchenshearsoryourhands;addtoskilletalongwiththeirjuice.Simmerovermediumheat,stirringoccasionally,untiltomatoessoftenandliquidisreduced,8to10minutes.3Reduceheattoabaresimmer.Breakoneeggatatimeintoasmallcup,thengentlyslideitontosauceinskillet;coverandcookuntilwhitesarejustset,about5minutes.Removefromheat;letsit,covered,5minutes.Ifdesired,garnishwithchoppedparsleyandservewithbread.SERVES2
PERSERVING:244calories;14gramsfat;15.1gramsprotein;15.4gramscarbohydrates;2.6gramsfiber
EGG-WHITEOMELETWITHGOATCHEESE
8 largeeggwhites(1cup)
2 tablespoonswater
Coarsesaltandfreshlygroundpepper
2 teaspoonsoliveoil
2 heapingtablespoonscrumbledgoatcheese
4 to6tablespoonspreparedsalsa
Flatbread,forserving(optional)
1Whiskeggwhiteswiththewater;seasonwithsaltandpepper.2Heat1teaspoonoilinasmallskilletovermedium.Addhalftheegg-whitemixture;cook,pullingineggsfromedgeswithaflexibleheatproofspatulatoallowrunnypartstorununderneath,untilnearlyset,2to3minutes.3Topwithhalfthecheeseandsalsa.Gentlyslideomeletontoaplate,tippingskillettofoldoveromeletonplate.Repeatwithremainingegg-whitemixture,cheese,andsalsa.Servewithflatbread,ifdesired.SERVES2
PERSERVING:156calories;7.6gramsfat;17.2gramsprotein;4gramscarbohydrates;0.7gramfiber
DILL-FETASCRAMBLEDEGGSINPITA
2 largewholeeggsplus4eggwhites
Coarsesaltandfreshlygroundpepper
¼ cupcrumbledfetacheese(1ounce)
2 teaspoonsoliveoil
2 tablespoonsfreshdill,coarselychopped,plusmoreforgarnish
1 whole-wheatpita(6-inchsize),halved
1Whisktogetherwholeeggsandeggwhites;seasonwithsaltandpepper.Whiskincheesetocombine.2Inasmallskillet,heatoilovermedium-low.Cookeggs,scrapingacrossbottomofpanfrequentlywithaflexibleheatproofspatula,untiljustset,1to2minutes;stirindill,andremovefromheat.Spooneggsintopitahalves,andgarnishwithmoredill.SERVES2
PERSERVING:269calories;13.4gramsfat;18.7gramsprotein;19.1gramscarbohydrates;2.4gramsfiber
MUSHROOMANDSCALLIONFRITTATA
Althoughitmakesadelightfulbreakfast,thefrittatacouldalsobeservedwithagreensaladforalunchorlightdinner.Whitebuttonmushroomscanbesubstitutedfortheshiitakes;trimbutdonotremovethestems.
SERVES4TO6 PREPTIME:25MINUTES TOTALTIME:55MINUTES
2 tablespoonsoliveoil
12 scallions,trimmedandcutinto1½-inchpieces
½ poundfreshshiitakemushrooms,stemsremoved,capscleaned(seenotebelow)andsliced¼inchthick
Coarsesaltandfreshlygroundpepper
8 largeeggs
½ cupgratedparmesancheese(2ounces)
1Preheatovento350°F.Heatoilinalargeovenproofskilletovermedium.Addscallions,mushrooms,and½teaspoonsalt.Cover;cook,stirringoccasionally,untilmushroomsareverysoft,about15minutes.Uncover;cook,stirring,untilliquidhasevaporated.2Whisktogethereggsand¼teaspooneachsaltandpepper.Pourintoskillet.Cook,usingaheatproofflexiblespatulatopulleggsfromedgestocenterofpansorunnypartsrununderneath,untileggsarealmostsetaroundtheedgesbutstillslightlyrunnyontop,4to5minutestotal.3Sprinklewithcheeseandtransfertooven;bakeuntilsetincenterandbrownedontop,8to10minutes.Toserve,gentlyloosenfrittatawiththespatulaandcutintowedges.
PERSERVING:305calories;20gramsfat;21.9gramsprotein;7.6gramscarbohydrates
Tocleanshiitakemushrooms,useaparingknifetoremovethewoodystems;cutascloseaspossibletothecap.Donottrytoremovebypullingortwisting—thedelicatecapswilltear.Gentlywipecapswithadamppapertowel(donotsoak).
CANADIAN-BACONSTRATA
Soakingthestrataovernightintherefrigeratorbeforebakingwillmakeitevencreamier—andreducepreptimeinthemorning.Totestfordoneness,piercecenterofstratawithasharpknife;itshouldfeelfirmandtheknifeshouldcomeoutclean.
SERVES6 PREPTIME:15MINUTES TOTALTIME:4HOURS(WITHSOAKING)
Unsaltedbutter,roomtemperature,forbakingdish
4 Englishmuffins,split,toasted,andcutintohalf-moons
½ poundCanadianbacon(about10slices),cutintohalf-moons
1¼ cupsshreddedsharpcheddarcheese(5ounces)
1 cupfinelyshreddedparmesancheese(4ounces)
8 largeeggs
3 cupsmilk
4½ teaspoonsDijonmustard
Coarsesaltandfreshlygroundpepper
¼ teaspoonhot-peppersauce,suchasTabasco
1Butterashallow2-quartbakingdish.ArrangemuffinhalvesandCanadianbaconcutsidesdown(seenote)indish.Sprinkleevenlywithbothcheeses.2Whisktogethereggs,milk,mustard,½teaspoonsalt,apinchofpepper,andthehot-peppersauceuntilcombined.Pourintodish;covertightlywithplasticwrap.Refrigerateatleast2hours(oruptoovernight).
3Preheatovento350°F.Placebakingdishonarimmedbakingsheet.Bakeuntilpuffedandsetinthecenter,about1½hours.(Tentlooselywithaluminumfoilifstratabrownstooquickly.)Letstand10minutesbeforecuttingandserving.
PERSERVING:440calories;23.5gramsfat;31.2gramsprotein;25.5gramscarbohydrates;0.1gramfiber
ARTICHOKEANDSALAMISANDWICHESPROSCIUTTOANDFIG-JAMSANDWICHESPANBAGNATEGGPLANTANDMOZZARELLAMELTSPORTOBELLOBURGERSWITHBELLPEPPERANDGOATCHEESEOLD-FASHIONEDCHEESEBURGERSGRILLEDVEGETABLEQUESADILLASWITHCORNRELISHINDIVIDUALPIZZAWITHARUGULAANDTOMATOESTHINNEST-CRUSTPIZZAWITHRICOTTAANDMUSHROOMSROASTEDROOT-VEGETABLEPIZZASALAMI-OLIVEPIZZA
ARTICHOKEANDSALAMISANDWICHES
Thissandwichshowshowjustonespecialaddition—here,adeliciousspread—canmakeabigdifference.Thespreadcouldalsobeservedwithcrackersorcrostiniorasadipforcrudités.
SERVES4 PREPTIME:10MINUTES TOTALTIME:10MINUTES
8 thickslicescountrybread
Artichoke-BasilSpread(recipebelow)
4 ouncesfontinacheese,thinlysliced
½ bunchspinach,trimmed,washedwell,anddried
4 ounceshardsalami,thinlysliced
Dividingevenly,topeachsliceofbreadwithartichoke-basilspread;layerhalfthebreadsliceswithcheese,spinach,andsalami.Topwiththeremainingbread,andserve.
PERSERVING:507calories;23gramsfat;24.4gramsprotein;49.4gramscarbohydrates;7.8gramsfiber
1 can(14ounces)artichokeheartsinwater,drainedandquartered,or1package(10ounces)frozenartichokehearts,thawedandquartered
¼ cupfreshbasilleaves,coarselychopped
2 tablespoonsmayonnaise
1 tablespoonfreshlemonjuice
¼ teaspooncrushedred-pepperflakes
Coarsesaltandfreshlygroundpepper
Inafoodprocessor,combineartichokes,basil,mayonnaise,lemonjuice,andred-pepperflakes;pulseuntilsmooth.Seasonwithsaltandpepper;pulsejusttocombine.Spreadcanberefrigeratedupto3daysinanairtightcontainer.MAKES1CUP
PER¼CUP:84calories;2.8gramsfat;3.75gramsprotein;14gramscarbohydrates;5.8gramsfiber
PROSCIUTTOANDFIG-JAMSANDWICHES
Ifyoudon’thavetimetomakethefigjamfromscratch,lookforagood-qualityversionatyourgrocerystore.Asiagocheesehasamild,nuttyflavor;parmesancheesecanbeusedinitsplace.
SERVES4 PREPTIME:15MINUTES TOTALTIME:35MINUTES
1 largebaguetteorsoftItalianbreadloaf
FigJam(recipebelow)
4 ouncesprosciutto,thinlysliced
4 ouncesAsiagocheese,thinlysliced
1 smallbuncharugula,washedwellanddried
Cutbaguetteintofour5-to6-inch-longpieces;spliteachpiecehorizontally,leavingonesideintact.Spreadallbreadhalveswithfigjam;layerbottomhalveswithprosciutto,cheese,andarugula.Foldhalvestogether,andserve.
PERSANDWICH(WITH2TABLESPOONSFIGSPREAD):406calories;13.9gramsfat;21.5gramsprotein;55gramscarbohydrates;6.1gramsfiber
10 ouncesdriedCalimyrnafigs,stemmedandcutinto¼-inchpieces(about¾cups)
3 tablespoonssugar
1½ cupswater,plusmoreifneeded
1 tablespoonfreshlemonjuice
1Inamediumsaucepan,combinefigswithsugarandthewater.Bringtoaboil,stirringtodissolvesugar.Reduceheat.Coverandsimmeruntilalmostallliquidhasevaporatedandfigsareverytender,about20minutes.2Transfermixturetoafoodprocessor;addlemonjuice.Pureeuntilsmooth(ifmixtureistoothick,addupto¼cupadditionalwater,alittleatatime).Jamcanberefrigeratedupto1monthinanairtightcontainer.MAKES1¾CUPS
PANBAGNAT
Thispressedsandwich—aspecialtyofNice,France—isfilledwithmanyofthecomponentsoftheclassicNiçoisesalad(tuna,olives,andhard-cookedeggs).Weightingthesandwichallowsthebreadtosoakuptheirflavorsasitcompresses.
SERVES4 PREPTIME:20MINUTES TOTALTIME:1HOUR20MINUTES(WITHPRESSING)
1 rusticroundbreadloaf(about8incheswide)
3 tablespoonsextra-virginoliveoil
2 tablespoonswhite-winevinegar
1 tablespoonDijonmustard
Coarsesaltandfreshlygroundpepper
2 cans(6ounceseach)oil-packedtuna,drained
¼ Englishcucumber,thinlysliced
½ smallredonion,thinlysliced
3 tablespoonsstore-boughttapenade
1 cuppackedfreshbasilleaves
2 largehard-cookedeggs(seenotebelow),sliced
1Splitbreadinhalfhorizontally.Tearoutanddiscardmostofsoftinteriorfromeachhalf.Inabowl,whisktogetheroil,vinegar,andmustard;seasonwithsaltandpepper.Transfer2tablespoonsdressingtoanotherbowl;tosswithtuna.Tosscucumberandonionwithremainingdressing.2Spreadtapenadeonbottomhalfofbread.Arrangebasil,theneggs,on
top;seasonwithsaltandpepper.Layerwithtuna,thencucumbermixture;replacetopbreadhalf.3Wrapsandwichtightlyinplasticandplaceonabakingsheet;placeanotherbakingsheetontop.Weightwithaheavyskilletorcannedgoods.Letstandatleast1houratroomtemperature(orrefrigerateuptoovernight).Toserve,cutintowedges.
PERSERVING:591calories;24.2gramsfat;37.4gramsprotein;50.8gramscarbohydrates;2.9gramsfiber
Placeeggsinasaucepan,andaddenoughwatertocoverby1inch.Bringwatertoasimmer;removefromheat.Cover,andletstand12minutes.Drainandrinseeggsundercoldrunningwater.Unpeeledeggscanberefrigeratedupto1week.
EGGPLANTANDMOZZARELLAMELTS
Ifyoulikeeggplantparmigiana,you’lllovetheseopen-facesandwiches.Forthebestflavor,makethetomatosauceandbreadcrumbsyourself.
SERVES4 PREPTIME:20MINUTES TOTALTIME:50MINUTES
2 largeeggs
Coarsesaltandfreshlygroundpepper
¾ cupplaindriedbreadcrumbs
Oliveoil,forbakingsheet
1 eggplant(about1pound),slicedinto½-inch-thickrounds
1 smallloafsoftItalianbread(8ounces)
2 cupsBasicTomatoSauceorstore-boughtsauce
8 ouncesmozzarellacheese,thinlysliced
1Preheatovento475°F.Inashallowbowl,lightlybeateggswith1teaspoonsaltand¼teaspoonpepper.Spreadbreadcrumbsinanothershallowbowl.2Lightlyoilarimmedbakingsheet.Dipeggplantroundsinegg,lettingexcessdripbackintobowl,thendredgeinbreadcrumbs,turningtocoatcompletely;transfertopreparedbakingsheet.Bake(withoutturningslices)untilgoldenandtender,15to20minutes.3Meanwhile,splitbreadlengthwise,andplacehalves,cutsidesup,onanotherbakingsheet;pressgentlyincentersofeachbreadhalftocreateawell.4Layerbothbreadhalveswithtomatosauce,eggplant,andcheese.Bakeuntilcheeseisbrownedinspots,6to8minutes.Toserve,cutinto4
pieces.
PERSERVING:481calories;15.1gramsfat;27.4gramsprotein;60.3gramscarbohydrates;8.1gramsfiber
PORTOBELLOBURGERSWITHBELLPEPPERANDGOATCHEESE
Thesweet,complexflavorofbalsamicvinegarenhancesthesmokinessofgrilledportobellosandbellpeppersinthesesatisfyingmeatless“burgers.”
SERVES4 PREPTIME:30MINUTES TOTALTIME:1HOUR(WITHMARINATING)
¼cupoliveoil
¼ cupbalsamicvinegar
3 garliccloves,minced
Coarsesaltandfreshlygroundpepper
1 redbellpepper,ribsandseedsremoved,quartered
8 portobellomushrooms(about1pound),stemsremoved,capswipedclean
Vegetableoil,forgrill
4 hamburgerbuns
5 ouncesfreshgoatcheese,cutinto4equalslices
Bibblettuce,forserving
1Inashallowdish,whisktogetheroliveoil,vinegar,garlic,1teaspoonsalt,and¼teaspoonpepper.Addbellpepperandmushrooms;tosstocoat.Marinateatroomtemperature30minutes(orrefrigerate,tightlycovered,uptoovernight).2Heatgrilltomedium;lightlyoilgrates.Grillbellpepper(uncovered),skinsidedown,untilblackened,about10minutes;removefromgrill.Whencoolenoughtohandle,ruboffskins.Grillmushrooms,covered,untillightlycharredandtender,3to4minutesperside.
3Layereachbunwithbellpepper,2mushrooms,goatcheese,andlettuce.Serveimmediately.
PERSERVING:385calories;23.2gramsfat;14gramsprotein;32.3gramscarbohydrates;3.4gramsfiber
OLD-FASHIONEDCHEESEBURGERS
Thesecrettotheseburgers—inspiredbythosefoundatdinersandroadsidestands—istheiruniformthicknessandrough-around-the-edgesshape,achievedwitharollingpin.Beefchuckwithtwentypercentfatwillproducethejuiciestburgers.
MAKES4 PREPTIME:30MINUTES TOTALTIME:30MINUTES
1 poundgroundbeefchuck(preferably20%fat)
4 hamburgerbuns
4 teaspoonsunsaltedbutter,roomtemperature
Coarsesaltandfreshlygroundpepper
4 slicesmeltingcheese,suchasmildcheddarorAmerican
Assortedtoppings,suchasshreddediceberglettuce,picklechips,thinlyslicedredonion,yellowmustard,ketchup,andmayonnaise
1Heatbroiler.Dividemeatintofourequalpartsandgentlypatintoaroundshape;placeeachbetweentwolayersofplasticwrap.Usingarollingpin,rolloutbeefto¼-inch-thickpatties.2Spreadallbunhalveswithbutter;placeonabakingsheet,butteredsideup,andlightlytoastunderthebroiler.3Heatalargecast-ironskilletorgriddleoverhigh.Generouslyseasonpattiesonbothsideswithsaltandpepper.Workinginbatches,cookpatties1to2minutes.Flipandtopwithcheese;coverandcook1to2minutesmore,untilcheeseismelted.Toserve,placeburgersonbuns,andlayerwithdesiredtoppings.
PERSERVING:500calories;24.4gramsfat;32.9gramsprotein;37.7grams
carbohydrates;2.7gramsfiber
GRILLEDVEGETABLEQUESADILLASWITHCORNRELISH
Usingrawvegetablesinthesegrilledquesadillasyieldsacrisp-tendertextureandadecidedlyfreshflavor.Becausethisdishtakeslittlepreparationandusestheseason’sbestproduce,it’sagreatmealtoprepareonabusysummerday.
SERVES4 PREPTIME:20MINUTES TOTALTIME:20MINUTES
Vegetableoil,forgrill
4 earscorn,kernelsremoved,or1package(10ounces)frozencornkernels,thawed
1 bunchscallions,trimmed,halfthinlyslicedcrosswise,theotherhalfcutinto2-inchlengths
1 tablespoonfreshlimejuice
1 tablespoonoliveoil
Coarsesaltandfreshlygroundpepper
4 largeflourtortillas(10-inchsize)
1½ cupsshreddedMontereyJackcheese(6ounces)
1 yellowsquash,halvedcrosswiseandthinlyslicedlengthwise
1 red,orange,oryellowbellpepper,ribsandseedsremoved,thinlysliced
1Heatgrilltolow;lightlyoilgrates.2Makecornrelish:Inabowl,combinecornkernels,slicedscallions,limejuice,andoil.Seasonwithsaltandpepper,andtosstocombine.3Placetortillasonaworksurface.Dividingevenly,sprinklehalfthe
cheeseonlowerhalfofeachtortilla;topwithsquash,bellpepper,scallionpieces,andremainingcheese.Seasonwithsaltandpepper.Foldtophalfoftortillasoverfillingtoenclose.4Grillquesadillas,covered,untilbrownedinspotsandcheeseismelted,3to4minutesperside.Cutintowedges;serveimmediatelywithcornrelish.
PERSERVING:513calories;23.1gramsfat;20.5gramsprotein;59.5gramscarbohydrates;6.3gramsfiber
INDIVIDUALPIZZAWITHARUGULAANDTOMATOES
1 poundBasicPizzaDoughorstore-boughtpizzadough,freshorfrozen(thawed)
Oliveoil
1 cupgrapeorcherrytomatoes
Coarsesaltandfreshlygroundpepper
¼ teaspooncrushedred-pepperflakes
3 cupsbabyarugula(2ounces)
3 ouncesPecorinoRomanocheese,shaved
1 tablespoonbalsamicvinegar
1Preheatovento450°F,withracksinupperandlowerthirds.Dividedoughintofourequalpieces.Usingyourhands,stretcheachpieceintoa5-inchdisk.2Brushtworimlessbakingsheetswithoil.Placedisksofdoughonbakingsheets;brushdoughlightlywithoil.Usingyourhands,crushtomatoesinabowl;seasonwithsaltandpepper.Spreadtomatoesondough;sprinklewithred-pepperflakes.Bake,rotatingsheetsfromtoptobottomandfronttobackhalfwaythrough,untilcrustsaregolden,18to20minutes.3Tossarugulawithcheese;divideamongpizzas.Drizzlewithvinegarandoil.SERVES4
PERSERVING:384calories;13.3gramsfat;15.7gramsprotein;52.5gramscarbohydrates;5.6gramsfiber
THINNEST-CRUSTPIZZAWITHRICOTTAANDMUSHROOMS
2 teaspoonsoliveoil,plusmoreforbakingsheets
2 whole-wheatsandwichwraps(12-inchsize)
2 ouncesAsiagocheese,shredded(1cup)
⅔ cupricottacheese(8ounces)
10 ounceswhitemushrooms,thinlysliced
1 smallredonion,halvedandthinlysliced
Coarsesaltandfreshlygroundpepper
Preheatovento450°F,withracksinupperandlowerthirds.Brushtworimmedbakingsheetswithoil.Placeonewraponeachbakingsheet;brusheachwith1teaspoonoil.SprinklewrapswithAsiago,thendollopwithricotta.Topwithmushroomsandonion;seasonwithsaltandpepper.Bake,rotatingsheetsfromtoptobottomandfronttobackhalfwaythrough,untilcrustsarebrowned,20to25minutes.SERVES4
PERSERVING:305calories;14.2gramsfat;14.7gramsprotein;32.8gramscarbohydrates;4.3gramsfiber
ROASTEDROOT-VEGETABLEPIZZA
Oliveoil
1 poundBasicPizzaDoughorstore-boughtpizzadough,freshorfrozen(thawed)
8 ouncesmozzarellacheese,shredded(2cups)
6 cups(about½recipe)RoastedRootVegetables,coarselychopped
1 cupricottacheese(8ounces)
1 tablespoonfreshrosemary(optional)
Coarsesaltandfreshlygroundpepper
1Preheatovento475°F,withracksinupperandlowerthirds.Brushalargerimlessbakingsheetwithoil.Gentlystretchdoughintoa12-by-16-inchoval(oraslargeaswillfitonbakingsheet);transfertopreparedsheet.2Sprinkledoughevenlywithhalfthemozzarella.Scattervegetablesontop,thendollopwithricotta;sprinklewithremainingmozzarellaandtherosemary,ifdesired.Drizzlewithoil;seasonwithsaltandpepper.Bake,rotatingsheetfromtoptobottomandfronttobackhalfwaythrough,untilcrustisgolden,20to25minutes.SERVES4
PERSERVING:720calories;26.3gramsfat;32.9gramsprotein;96.4gramscarbohydrates;8.2gramsfiber
SALAMI-OLIVEPIZZA
Oliveoil
1 poundBasicPizzaDoughorstore-boughtpizzadough,freshorfrozen(thawed)
⅔ cupBasicTomatoSauceorstore-boughttomatosauce
1 cuppackedarugulaleaves(washedanddried)
12 thinslicessalami
2 tablespoonssliveredpittedblackolives
8 ouncesmozzarellacheese,shredded(2cups)
1Preheatovento475°F,withracksinupperandlowerthirds.Brushtworimlessbakingsheetswithoil.Dividedoughintotwoequalpieces.Placeapieceoneachbakingsheet.Usingyourhands,gentlystretcheachpieceofdoughintoan8-by-10-inchoval.2Brushedgeofdoughwithoil.Dividingevenly,topeachwithtomatosauce,arugula,salami,olives,andmozzarella.Bake,rotatingsheetsfromtoptobottomandfronttobackhalfwaythrough,untilcrustsaregolden,10to12minutes.SERVES4
PERSERVING:719calories;34.4gramsfat;29.4gramsprotein;72gramscarbohydrates;4.1gramsfiber
SWEETANDSPICYALMONDSMOZZARELLAANDGRAPESKEWERSCRUNCHYPAPRIKACHICKPEASSPICYCHEESECRISPSWHITE-BEANDIPWINTERCRUDITÉSEGGPLANTCAPONATAGOAT-CHEESESPREADSYELLOW-TOMATOSALSAVERDEPICODEGALLOGRILLED-PEACHSALSAPOTSTICKERSHOTSPINACHDIP
SWEETANDSPICYALMONDS
2½ cupswholeunblanchedalmonds
¼ cupsugar
1½ teaspoonscoarsesalt
1 teaspooncayennepepper
1 tablespoonhoney
1 teaspoonoliveoil
1 tablespoonwater
1Preheatovento350°F.Spreadalmondsinasinglelayeronarimmedbakingsheet;toastuntilfragrant,tossinghalfwaythrough,about10minutes.Inalargebowl,combinesugar,salt,andcayennepepper.2Inalargeskilletovermediumheat,cookhoney,oil,andthewater,stirringuntilcombined,about1minute.Addalmonds;tosstocoat.3Transferalmondstosugarmixture(donotscrapeextraglazeintobowl);tosstocoat.Spreadalmondsonawaxedpaper–linedbakingsheetandletcool.Nutscanbestoredupto2weeksatroomtemperatureinanairtightcontainer.MAKES2½CUPS
PERSERVING:241calories;18.8gramsfat;8gramsprotein;14.1gramscarbohydrates;3.8gramsfiber
MOZZARELLAANDGRAPESKEWERS
12 thinslicesprosciutto(4ounces),halvedcrosswise
48 seedlessredandgreengrapes(about4cups)
24 bocconcini(smallmozzarellaballs)
Foldeachpieceofprosciuttoseveraltimes,about1inchwide.Thread2grapes,1bocconcini,and1pieceofprosciuttoontoeachof24woodenskewers.MAKES24
PERSERVING:123calories;6.8gramsfat;9.2gramsprotein;6.1gramscarbohydrates;0.2gramfiber
CRUNCHYPAPRIKACHICKPEAS
2 cans(15½ounceseach)chickpeas
3 tablespoonsoliveoil
1½ teaspoonscoarsesalt
1 teaspoonhotorsweetpaprika
1Preheatovento450°F.Drainandrinsechickpeas;patdrywithpapertowels.Transfertoarimmedbakingsheet,anddrizzlewithoil;tosstocoatevenly.Spreadinasinglelayerandroastuntildeepbrownandcrispy,tossingoccasionally,35to40minutes.2Removefromoven.Sprinklewithsaltandpaprika;roastuntilfragrant,2to3minutesmore.Transfertoapapertowel–linedplateandletcoolcompletely.Chickpeascanbestoredupto2daysatroomtemperatureinanairtightcontainer.MAKES2CUPS
PER¼CUP:118calories;5.8gramsfat;3gramsprotein;13.9gramscarbohydrates;2.8gramsfiber
SPICYCHEESECRISPS
1 cupall-purposeflour
¾ teaspooncoarsesalt
¼ to½teaspooncayennepepper
2 cupsfinelygratedcheddarcheese(8ounces)
½ cup(1stick)unsaltedbutter,roomtemperature,cutintopieces
1Whisktogetherflour,salt,andcayennepepper.Addcheeseandbutter;mixwithhands,rubbingbutterintodryingredients,untiladoughforms.2Transferdoughtoasheetofwaxedpaper.Formintoa1½-inch-diameterlog;rolluptightlyinpaper.Refrigerateuntilfirm,about2hours.3Preheatovento400°F.Trimendsoflog,ifdesired;slicedoughinto¼-inch-thickrounds.Arrangerounds1inchapartonbakingsheets.Bake,rotatingsheetshalfwaythrough,untiledgesaregolden,16to18minutes;transfertoawireracktocool.Crispscanbestoredupto5daysatroomtemperatureinanairtightcontainer.MAKESABOUT40
PERCRISP:54calories;4.2gramsfat;1.8gramsprotein;2.5gramscarbohydrates;0.1gramfiber
WHITE-BEANDIP
ThisdipisafavoriteamongEverydayFoodeditors.Doubletherecipetomakeextra,asitwillkeep,coveredandrefrigerated,uptothreedays.Navybeanscanbeusedinplaceofcannellini.
MAKES1½CUPS PREPTIME:5MINUTES TOTALTIME:20MINUTES
4 pitabreads(8-inchsize)
1 can(19ounces)cannellinibeans,drainedandrinsed
3 tablespoonsoliveoil
3 tablespoonsfreshlemonjuice(from1lemon)
Coarsesaltandfreshlygroundpepper
Chilipowder,forsprinkling
1Preheatovento350°F.Cutpitabreadsintowedgesandplaceonabakingsheet.Toastuntillightlybrownedandcrisp,10to15minutes,turningoncehalfwaythrough.Transfertoaplatetocool.2Inafoodprocessor,combinebeans,oil,andlemonjuice;seasonwithsaltandpepper.Pureeuntilsmooth.3Placepureeinaservingbowl,andlightlysprinklewithchilipowder.Servedipwithtoastedpitatrianglesorplainpitawedges.
PERSERVING(2TABLESPOONS):47calories;2.7gramsfat;1.7gramsprotein;3.9gramscarbohydrates;1.3gramsfiber
WINTERCRUDITÉS
Acolorfulplatterofcruditésanddipisasurecrowd-pleaserforaparty—orsimplyasasnack.Asanalternativetolemon-thymedip,servethevegetableswiththewhite-beandip.BROCCOLICutintolargeflorets;steamuntilbrightgreenandcrisp-tender,2to5minutes.BRUSSELSSPROUTSTrimstemends;scorewithanX.Halvecrosswise,andsteamuntilbrightgreenandtender,8to10minutes.CARROTSPeel;cutinto2-inchlengths,thenhalveorquarterifthick.Serveraw.CAULIFLOWERCutintolargeflorets;steamuntilcrisp-tender,3to5minutes.CELERYTrimbaseofstalks.Washanddry;cutinto2-inchlengths.Serveraw.ENDIVETrimstemend;separateleaves.Washquicklyanddrywell.Serveraw.FENNELTrimawayfronds,stalks,andoutermostlayer;removetoughcore,andcutbulbinto½-inchstrips.Serveraw.NEWORSMALLPOTATOESScrubandhalve;steamuntiltender,15to20minutes.PLANAHEADIfservingcruditésataparty,planon⅛to¼poundofvegetablesforeachguest.Theselectionshownhereisasuggestion;feelfreetovarythevegetablesasdesiredandbyseason.Somevegetables(celeryandcarrots)canbeservedraw;othersshouldbesteamed(seeopposite).PREPARETOSTEAMSetasteamerbasket(oracolander)inaDutch
oven(orapotwithalid).Fillwithenoughsaltedwatertocomejustbelowbasket,andbringtoaboil.Prepareanice-waterbath;placeacolanderinside,overtheice.Lineabakingsheetwithadoublelayerofpapertowels.STEAMVEGETABLESWorkingwithonekindatatime,steamvegetables,startingwiththemildest-tastingandendingwiththemostpungent(thiswillkeeppotatoes,forexample,fromtastinglikeBrusselssprouts).Placevegetablesinthebasket;reduceheattoasimmer.Cover,andsteamasdirected.Addwatertopanasneededbetweenbatchestopreventscorching.COOLANDDRAINWithtongsoraslottedspoon,transfervegetablestothecolanderintheice-waterbathtostopcooking(addiceasneededaftereachbatch).Oncecompletelycooled,transfervegetablestopapertowelstodrain.Patdry.STOREVegetablescanbepreparedupto3daysahead;wrapeachtypeofvegetableseparatelyinpapertowels,thenplastic(soflavorsdon’tmix),andrefrigerate.SERVEArrangeonaplatterwithdipalongside.
PERTABLESPOON:29calories;2.6gramsfat;0.5gramprotein;1.2gramscarbohydrates;0.1gramfiber
1 cupsourcream
½ cupmayonnaise
Finelygratedzestandjuiceof1lemon(about1tablespoonzestand3tablespoonsjuice)
1 tablespoonchoppedfreshthyme,plusmoreforgarnish
Coarsesaltandfreshlygroundpepper
Inabowl,stirtocombinesourcream,mayonnaise,lemonzestandjuice,andthyme;seasonwithsaltandpepper.Dipcanberefrigerated,coveredtightlywithplasticwrap,upto3days;transfertoasmalldishandgarnishwithadditionalthymejustbeforeserving.MAKES1½CUPS
PERTABLESPOON:35calories;2.9gramsfat;0.5gramprotein;1.5gramscarbohydrates;0.1gramfiber
EGGPLANTCAPONATA
Thistangyrelishisveryversatile;tryitasaspur-of-the-momentstarterwithcrostini,orasaquickpastasauceorsandwichspread.Itcanalsobespoonedoverbroiledwhitefish,suchasflounderortilapia.
SERVES8 PREPTIME:35MINUTES TOTALTIME:35MINUTES
2 tablespoonsoliveoil
1 largeonion,finelychopped
2 tablespoonsgoldenraisins
2 tablespoonspinenuts
2 garliccloves,thinlysliced
¼ to½teaspooncrushedred-pepperflakes
¼ cuptomatopaste
1 teaspoonunsweetenedcocoapowder
2 tablespoonssugar,plusmoreifneeded
1 smalleggplant,cutinto½-inchcubes
⅓ cupwhite-winevinegar
⅓ cupwater
Coarsesalt
1Ina5-quartDutchovenorpot,heatoilovermedium-high.Addonion,raisins,pinenuts,garlic,andred-pepperflakes;cook,stirringoccasionally,untilonionhassoftened,4to6minutes.2Addtomatopaste,cocoapowder,and2tablespoonssugar;cook,
stirring,untiltomatopasteisfragrant,2to3minutes.Addeggplant,vinegar,andthewater.3Coverandcookovermedium-highheat,stirringoccasionally,untileggplantistenderandmixtureisthick,7to10minutes.Seasonwithsaltandmoresugar(upto1tablespoon),asdesired.
PER¼CUP:76calories;4gramsfat;1.3gramsprotein;10.1gramscarbohydrates;2.5gramsfiber
Caponatacanberefrigeratedupto5daysinanairtightcontainer;letcoolcompletelybeforestoring.Caponataalsofreezeswell.Ifyoulike,doubletherecipeandservehalfimmediately;freezetherestupto2monthsinanairtightcontainer.Bringtoroomtemperatureorreheatoverlowbeforeserving.
GOAT-CHEESESPREADS
Youcanflavorthegoatcheesewithanyoneofthethreesuggestedmix-inslistedbelow,ormakesomeofeach.Servethecheesespreadatopcrostiniorcrackers;thisrecipemakesenoughforapproximatelytwenty-fourservings.
SERVES8 PREPTIME:5MINUTES TOTALTIME:5MINUTES
1 log(5to6ounces)freshgoatcheese,softened
Coarsesaltandfreshlygroundpepper
Pesto,Sun-DriedTomato,orPistachio-Chiveflavoring(seebelow)
Inamediumbowl,mashgoatcheesewithafork;seasonwithsaltandpepper.Addoneofthedesiredflavorings.Refrigerate,coveredwithplasticwrap,upto1day;bringtoroomtemperaturebeforeserving.PESTOStirin¼cuphomemadeorstore-boughtpesto.SUN-DRIEDTOMATOAdd3tablespoonschoppedoil-packedsun-driedtomatoesand1teaspoonmincedfreshthyme.PISTACHIO-CHIVEAdd¼cupchoppedtoastedpistachiosand2tablespoonsfinelysnippedfreshchives,savingsometosprinkleontopofeachcrostini.
PESTO,PERSERVING:128calories;11gramsfat;6.2gramsprotein;1.1gramscarbohydrates;0gramsfiber
SUN-DRIEDTOMATO,PERSERVING:100calories;8.3gramsfat;5.4gramsprotein;1.2gramscarbohydrates;0gramsfiber
PISTACHIO-CHIVE,PERSERVING:107calories;8.6gramsfat;6.4grams
protein;1.6gramscarbohydrates;0.6gramfiber
SALSAS
Salsasimplymeans“sauce”inSpanish.Thesethreeversionsaredeliciousservedwithtortillachips,orascondimentsalongsidegrilledfish,chicken,orpork.
1 poundyellowtomatoes
1 jalapeñochile
1 garlicclove(unpeeled)
½whiteonion
1 cuppackedcilantroleaves
Coarsesaltandfreshlygroundpepper
2 teaspoonswhite-winevinegar
1Heatalargeskilletoverhigh.Addwholetomatoes,jalapeño,andonionhalf;cook,turningoccasionally,untilcharredonallsides,20to30minutes.2Peelgarlicclove.Coarselychopjalapeño(removeribsandseedsfirstiflessheatisdesired),tomatoes,andonion.Placeingredientsinablenderalongwithcilantro,1teaspoonsalt,⅛teaspoonpepper,andthevinegar;blenduntilsmoothandcombined.Seasonwithmoresaltandpeppertotaste.MAKES2½CUPS
PERSERVING:24.7calories;0.1gramfat;0.7gramprotein;5.7gramscarbohydrates;1.1gramsfiber
2 beefsteaktomatoes,cutinto½-inchpieces
½whiteonion,finelychopped
½ to1serranochile,minced
2 tablespoonsfreshlimejuice(from2to3limes)
1 tablespoonoliveoil
2 tablespoonsfinelychoppedcilantro
Coarsesalt
Combineallingredientsinanonreactivebowl,adding1teaspoonsalt;letstand5minutes.Seasonwithmoresalttotaste.MAKES2CUPS
PERSERVING:37.9calories;2.5gramsfat;0.6gramprotein;4.2gramscarbohydrates;0.9gramfiber
1 tablespoonvegetableoil,suchassafflower,plusmoreforgrill
4 ripepeaches(about1¼pounds),pittedandquartered
½whiteonion,cutinto2wedges
1 tablespoonchoppedcannedchipotleinadobo
½ teaspoonwhite-winevinegar,plusmoreasneeded
1 teaspoonsugar,plusmoreasneeded
Coarsesaltandfreshlygroundpepper
1Heatgrill(orgrillpan)tohigh;lightlyoilgrates.Drizzlepeachesandonionwiththeoil,andrubtocoat.Grilluntilpeachesandonionarelightlycharredandpeachskinsbegintoloosen,about10minutes,turningeveryfewminutes.Letcool.2Peelpeaches(discardskins)andcutinto½-inchpieces;finelychoponion.Combineinabowlwithremainingingredients,andseasonwithsaltandpepper.Addmorevinegarforatangiertaste,ormoresugarforasweeterflavor(thisisimportantifpeachesarenotparticularlysweet).MAKES2½CUPS
PERTABLESPOON:39.8calories;1.9gramsfat;0.5gramprotein;5.9gramscarbohydrates;0.8gramfiber
POTSTICKERS
Lookforwontonwrappersinyoursupermarket’srefrigeratedsection(oftennexttotofu);theyarealsoavailablefrozen.Unusedwrapperscanbefrozen,wrappedinplastic,foruptotwomonths.
MAKES24 PREPTIME:25MINUTES TOTALTIME:40MINUTES
½cupfinelychoppednapaorSavoycabbage
Coarsesalt
6 ouncesgroundpork,preferablynotalllean
3 scallions,trimmedandfinelychopped,plusmoreforgarnish
1 tablespoonfinelychoppedpeeledfreshginger
1 teaspoonlow-sodiumsoysauce,plusmoreforserving
1 teaspoontoastedsesameoil
24 rectangularorsquarewontonwrappers(thawediffrozen)
2 tablespoonsvegetableoil,suchassafflower,plusmoreforplate
1 cupwater
1Inamediumbowl,tosscabbagewith½teaspoonsalt.Letstand10minutes.Wrapcabbageinadoublelayerofpapertowels;firmlysqueezeoutexcessliquid.Returncabbagetobowl;addpork,scallions,ginger,soysauce,andsesameoil.Mixwellwithafork.Fillingcanberefrigerated,coveredtightly,upto2days.2Tomakepotstickers,workwithonewontonwrapperatatime;covertherestwithadampkitchentoweltokeepthemfromdryingout.Place1roundedteaspoonfillingincenterofwrapper.Withdampened
fingertips,moistenalledges.Foldwrapperinhalfoverfillingtoformatriangle,makingsurefillingiscentered;pressdownedgesfirmlytoseal.Transfertoalightlyoiledplate,andcoverwithadamptoweltokeepmoist.Repeatwithremainingwrappersandfilling.3Inalargeskilletwithatight-fittinglid,heat1tablespoonvegetableoilovermedium-high.Addhalfthefilledwontonsandcook,turningonce,untillightlybrowned,about1minuteperside.Carefullyadd½cupwater(oilmayspatter);cover,andsteamuntilwrappersaretranslucent,2to3minutes.Repeatwithremainingtablespoonoil,wontons,and½cupwater.Serveimmediately,withsoysauceonthesidefordipping;garnishpotstickersandsoysaucewithchoppedscallions.
PERSERVING:321calories;17.2gramsfat;13.3gramsprotein;29.1gramscarbohydrates;2.3gramsfiber
HOTSPINACHDIP
Servethisrich,velvetydipwithcrostinibreadsticks,orcrackers.Ortryitasadelectableaccompanimentforroastchickenorpork.
MAKES3CUPS PREPTIME:30MINUTES TOTALTIME:1HOUR
2 teaspoonsoliveoil,plusmoreforbakingdish
1 onion,finelychopped
2 garliccloves,minced
2 poundsspinach,washedwellandcoarselychopped
½ cupmilk
6 ouncescreamcheese,cutintopieces,softened
3 dashesWorcestershiresauce
3 dasheshot-peppersauce,suchasTabasco
¾ cupshreddedmozzarellacheese(3ounces)
Coarsesaltandfreshlygroundpepper
1Preheatovento425°F.HeatoilinaDutchoven(orlargepot)overmedium.Addonionandgarlic;cook,stirringoccasionally,untillightlybrowned,5to8minutes.2Addspinachintwoadditions,lettingthefirstbatchwiltbeforeaddingthenext;cookuntilcompletelywilted,tossingfrequently,5to8minutes.Transfermixturetoacolander;drain,pressingtoreleaseallexcessliquid.3Inthesamepot,bringmilkjusttoasimmer.Addcreamcheeseandcook,whisking,untilmelted,about3minutes.Addspinach,
Worcestershiresauce,hot-peppersauce,and¼cupmozzarella;stirtocombine.Seasonwithsaltandpepper.Transfermixturetoalightlyoiled1½-quartshallowbakingdish;sprinkleevenlywithremaining½cupmozzarella.4Bakeuntilbubblyandcheeseisgoldenbrown,20to25minutes.Servehot.
PERTABLESPOON:26calories;1.9gramsfat;1.3gramsprotein;1.2gramscarbohydrates;0.5gramfiber
Youcanpreparetherecipethroughstep2adayortwoahead;letspinachmixturecool,thenrefrigerateitinanairtightcontainerbeforeproceeding.
ZUCCHINIANDREDONIONSALADSHAVEDBEETSALADWATERMELONANDFETASALADSPINACH,PEAR,ANDBLUECHEESESALADNAPACABBAGESALADWITHPEANUTSANDGINGERNAPACABBAGESALADWITHAPPLESANDCARAWAYSEEDSROASTEDPORTOBELLOSALADWITHBLUECHEESEORANGE,ROASTEDBEET,ANDARUGULASALADBLTSALADWITHBUTTERMILKDRESSINGBEAN,CORN,ANDTORTILLASALADWARMSPINACHSALADWITHPOACHEDEGGSSHRIMPANDSNAPPEASALADWITHGINGERDRESSINGSALMON,CUCUMBER,ANDGREENBEANSALAD
ZUCCHINIANDREDONIONSALAD
1 tablespoonred-winevinegar
1 tablespoonextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
½ smallredonion,thinlysliced
4 smallzucchini(about1½pounds)
1Inalargebowl,whisktogethervinegarandoil;seasonwithsaltandpepper.Stirintheslicedonion,andletstand15minutes.2Meanwhile,usingavegetablepeelerormandoline,sliceeachzucchiniintopaper-thinribbons(stopwhenyoureachtheseededcore).Addtobowlwithonionmixture;seasonwithsaltandpepper,andtosstocombine.Serveimmediately.SERVES4
PERSERVING:52calories;3.6gramsfat;1.5gramsprotein;4.8gramscarbohydrates;1.5gramsfiber
SHAVEDBEETSALAD
1 poundbeets,trimmedandpeeled
1 teaspoonfinelygratedorangezestplus2tablespoonsorangejuice
2 teaspoonswhite-winevinegar
1 tablespoonextra-virginoliveoil
½ teaspoonsugar
Coarsesaltandfreshlygroundpepper
1Usingamandolineorsharpchef’sknife,slicebeetsintoverythinrounds.2Inalargebowl,whisktogetherorangezestandjuice,vinegar,oil,andsugar;seasonwithsaltandpepper.Addbeets,andtosstocoat.Serveimmediately.SERVES4
PERSERVING:70calories;3.7gramsfat;1.3gramsprotein;8.7gramscarbohydrates;2.2gramsfiber
WATERMELONANDFETASALAD
2 tablespoonswhite-winevinegar
2 tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
2 bunchesarugula,washedwellanddried
¼ redonion,thinlysliced
1½ poundschilledseedlesswatermelon,rindremoved,cutintosmallchunks(2to3cups)
4 ouncesfetacheese,crumbled
Inasmallbowl,whisktogethervinegarandoil;seasonwithsaltandpepper.Inalargebowl,combinearugulaandonion;tosswithdressingtotaste.Addwatermelonandfeta,andgentlytoss.Serveimmediately.SERVES4
PERSERVING:199calories;13.5gramsfat;7.1gramsprotein;15gramscarbohydrates;2gramsfiber
SPINACH,PEAR,ANDBLUECHEESESALAD
2 ripebutfirmBartlettpears,peeled
1 tablespoonfreshlemonjuice
2 tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
1 bunchspinach,washedwellanddried
4 ouncesbluecheese,slicedorcrumbled
3 tablespoonsslicedalmonds
1Withavegetablepeelerorsharpparingknife,shavethepears,rotatingthefruitasyouworktoformthin,evenpieces.2Inasmallbowl,whisktogetherlemonjuiceandoil;seasonwithsaltandpepper.Dividespinach,pears,andbluecheeseamongfourservingplates;sprinklewithalmondsanddrizzlewithlemonvinaigrette.Serveimmediately.SERVES4
PERSERVING:237.8calories;17.5gramsfat;7.3gramsprotein;14.7gramscarbohydrates;3.1gramsfiber
NAPACABBAGESALADS
Napa,orChinese,cabbage(nottobeconfusedwithbokchoy)hasadelicatetasteandtender,rufflyleaves.Hereoneheadisdividedintotwosalads—onewithAsian-styleingredientsandtheotherwithapplesandcaraway.
2 tablespoonsrice-winevinegar(unseasoned)
1 tablespoonDijonmustard
1 tablespoongratedpeeledfreshginger
3 tablespoonsvegetableoil,suchassafflower
1 teaspoontoastedsesameoil
Coarsesaltandfreshlygroundpepper
½ headnapacabbage(½pound),coredandcutintobite-sizepieces
1 redbellpepper,ribsandseedsremoved,thinlysliced
¼ cupcoarselychoppedcilantro,plussprigsforgarnish
¼ cupcoarselychoppedroastedunsaltedpeanuts
1Inasmallbowl,whisktogethervinegar,mustard,ginger,andbothoilsuntildressingissmoothandcombined.Seasonwithsaltandpepper.2Inalargebowl,combinecabbage,bellpepper,cilantro,andpeanuts.Adddressingtotaste,andtosstocombine.Serveimmediately,garnishedwithcilantrosprigs.SERVES4ASASTARTER
PERSERVING:193calories;16.6gramsfat;4.2gramsprotein;8.4gramscarbohydrates;2.9gramsfiber
1 teaspooncarawayseeds
2 tablespoonswhite-winevinegar
1 tablespoonDijonmustard
3 tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
½ headnapacabbage(½pound),coredandcutintobite-sizepieces
2 apples,coredandthinlysliced
1Inasmallskilletovermediumheat,toastcarawayseeds,swirlingskillet,untilseedsarefragrantandbeginningtopop,2to3minutes;transfertoaplate.2Inasmallbowl,whisktogethervinegar,mustard,andoiluntildressingissmoothandcombined.Seasonwithsaltandpepper.3Inalargebowl,combinecabbageandapples.Adddressingtotaste,andtosstocombine.Serveimmediately,sprinkledwithcarawayseeds.SERVES4ASASTARTER
PERSERVING:155calories;10.6gramsfat;1.9gramsprotein;13.4gramscarbohydrates;3.2gramsfiber
ROASTEDPORTOBELLOSALADWITHBLUECHEESE
Roastingtheportobellomushroomsdeepenstheirflavorandmakesthemtenderandmeaty.Tocleanthem,wipethecapswithadamppapertowel(donotsoak).
SERVES4ASASTARTER PREPTIME:15MINUTES TOTALTIME:30MINUTES
3 tablespoonsred-winevinegar
1 tablespoonDijonmustard
Coarsesaltandfreshlygroundpepper
⅔ cupoliveoil
4 largeportobellomushrooms(1½pounds),stemsremoved,capscleaned
3 headsendive,slicedcrosswise½inchthick(about4cups)
8 ouncesmesclunormixedsaladgreens(about10cups)
1 smallredonion,halvedandthinlysliced
4 ouncesbluecheese,crumbled
1Preheatovento450°F.Inasmallbowl,whisktogethervinegar,mustard,¼teaspoonsalt,and¼teaspoonpepper.Slowlyaddoliveoil,whiskingtoemulsify.Reserve½cupdressingtotosswiththegreens.2Placemushroomsonabakingsheet.Coatbothsideswithsomeoftheremainingdressing(seenote).Roastmushrooms,stemsidesup,brushingwithmoredressingevery5minutes,untiltheyaretender,about15minutes.3Tosstheendive,mesclun,onion,andbluecheesewithreserveddressing,anddivideamongfoursaladbowls.Slicemushrooms½inch
thick,andarrangepiecesovereachserving.Serveimmediately.
PERSERVING:556calories;45.6gramsfat;18.2gramsprotein;27.1gramscarbohydrates;17gramsfiber
ORANGE,ROASTEDBEET,ANDARUGULASALAD
Thebeetcanberoasteduptoadayinadvanceofservingthesalad.Althoughtheredbeetcontrastsnicelywiththeorangewedges,agoldenorchioggiabeetcanbeusedinstead.
SERVES4ASASTARTER PREPTIME:15MINUTES TOTALTIME:1HOUR15MINUTES
1 largebeet
2 naveloranges
1 tablespoonoliveoil
1 tablespoonwhite-winevinegar
1 teaspoonDijonmustard
Coarsesaltandfreshlygroundpepper
2 bunchesarugula,washedwellanddried
5 ouncesfreshgoatcheese,crumbled
1Preheatovento450°F.Wrapbeettightlyinaluminumfoil;placeonarimmedbakingsheet.Cookuntiltenderwhenpiercedwiththetipofasharpknife,45to50minutes.Whencoolenoughtohandle,peel(seenote)andcutintowedges.2Meanwhile,prepareoranges:Sliceoffbothendsofeachwithaparingknife.Cutawaythepeelandwhitepith,followingthecurveofthefruit.Holdingthefruitoverabowl,cutalongmembranestoreleasewholesegments.Squeezejuicefromthemembranesintoanotherbowl,andaddanyaccumulatedjuicefromthesegments.3Addoil,vinegar,andmustardtoorangejuice;seasonwithsaltandpepper,andwhisktocombine.Addarugula,andtosstocoatwithdressing.Dividethearugulaamongfourplates.Topwithbeetwedges,
orangesegments,andgoatcheese.Serveimmediately.
PERSERVING:183calories;11.3gramsfat;8.8gramsprotein;13.3gramscarbohydrates;2.9gramsfiber
BLTSALADWITHBUTTERMILKDRESSING
Afavoritesandwichisupdatedasamain-coursesalad,withatangybuttermilkdressingstandinginforthemayonnaisespread.
SERVES4ASAMAINCOURSE PREPTIME:20MINUTES TOTALTIME:55MINUTES
8 slicesbacon(8ounces)
½ baguette(8ounces),slicedinto¾-inchcubes(about4cups)
2 tablespoonsoliveoil
Coarsesaltandfreshlygroundpepper
⅓ cupbuttermilk
3 tablespoonsmayonnaise
2 tablespoonsapple-cidervinegar
1 scallion,trimmedandthinlysliced
1 poundromainehearts,coarselychopped
1 pintcherrytomatoes,halved
1Preheatovento375°F.Arrangebaconinasinglelayeronarimmedbakingsheetlinedwithparchmentorwaxedpaper.Bakeuntilbrownedandcrisp,about15minutes.Transfertoapapertowel–linedplatetodrain.Cool,thencrumbleintolargepieces.2Meanwhile,makecroutons:Tossbaguettecubeswithoil,andseasonwithsaltandpepper.Spreadinasinglelayeronalargerimmedbakingsheet(ordivideamongtwosmallerones).Bakeuntilgoldenbrown,rotatingsheetsandtossingcroutonshalfwaythrough,15to20minutes.3Meanwhile,inalargebowl,whisktogetherbuttermilk,mayonnaise,
vinegar,andscallions;seasonwithsaltandpepper.Addromaine,tomatoes,andcroutons;tosstocoatwithdressing.Sprinklewithbacon.Serveimmediately.
PERSERVING:365calories;17.9gramsfat;12gramsprotein;40gramscarbohydrates;3.4gramsfiber
Addingbuttermilkisagoodwaytothickendressingswithoutalotofoil.Ifyoudon’thavebuttermilkonhand,makeyourown:Mixone-thirdcupmilkwithoneteaspoonfreshlysqueezedlemonjuiceorwhitevinegar,andletsitfor15minutesbeforeusing.
BEAN,CORN,ANDTORTILLASALAD
ThisSouthwestern-stylesaladmakesexcellentuseofshortcutstaplessuchascannedbeans,frozencorn,andpreparedsalsa.Freshvarietiesofeachcanbeusedinstead.Serveadditionalchips,cheese,andsalsaontheside.
SERVES4ASAMAINCOURSE PREPTIME:15MINUTES TOTALTIME:25MINUTES
1 can(15½ounces)pintobeans,drainedandrinsed
1 package(10ounces)frozencornkernels(2cups)
¼ cupsalsa
1 bunchscallions,trimmedandthinlysliced(about1cup)
3 plumtomatoes,slicedintothickrounds
Coarsesaltandfreshlygroundpepper
1 package(12ounces)romainehearts,cutintobite-sizepieces
3 cupsbrokentortillachips(3ounces)
1 ripeavocado,peeled,pitted,andcutintocubes
¾ cupcoarselygratedpepperJackcheese(3ounces)
1Inamediumsaucepan,heatbeans,corn,andsalsaovermediumuntilwarm.Removefromheat.Stirinscallionsandtomatoes;seasonwithsaltandpepper.2Inalargebowl,tosstogetherromaineandchips.Divideevenlyamongfourshallowbowls;topwithbeanmixture,avocado,andcheese.Serveimmediately.
PERSERVING:368calories;14.2gramsfat;13.9gramsprotein;52.9grams
carbohydrates;11.4gramsfiber
WARMSPINACHSALADWITHPOACHEDEGGS
Youcanpoachtheeggsafewhoursbeforecomposingthesalad.Immediatelyplacetheminanice-waterbathtostopthecooking,thenkeepinabowlofcoolwater(itshouldjustreachthetopsoftheeggs).Reheatbrieflyinapanofbarelysimmeringwater.
SERVES4ASAMAINCOURSE PREPTIME:15MINUTES TOTALTIME:30MINUTES
½cupplus1tablespoonwhite-winevinegar
4 largeeggs
6 slicesbacon(6ounces),cutcrosswiseinto½-inchpieces
1 shallot,minced
Coarsesaltandfreshlygroundpepper
12 ouncesbabyspinach(about12cups)
1Fillalargeskilletwith1½incheswater.Heatovermediumjustuntilbubblesappearonbottom;stirin1tablespoonvinegar.Poacheggs(seenote).2Inamediumsaucepan,cookbaconovermedium-highheat,turningoccasionally,untilbrowned,4to6minutes;useaslottedspoontotransfertoapapertowel–linedplate.Cookshallotinrenderedbaconfatuntilsoft,about2minutes.Carefullyaddremaining½cupvinegar,andboiloverhighheatuntilreducedto⅓cup,2to3minutes.Seasonwithsaltandpepper.3Inalargebowl,tossspinachwithbaconandhotvinaigrette.Divideamongfourplates;topeachwithapoachedegg.Serveimmediately.
PERSERVING:357calories;29.5gramsfat;12gramsprotein;12.1grams
carbohydrates;5gramsfiber
SHRIMPANDSNAPPEASALADWITHGINGERDRESSING
Sugarsnappeasadddistinctivecrunchtothisrefreshingsalad.Lookforplumpgreenoneswithsmoothpods.Ifusingfrozenshrimp,thawthemovernight(seenotebelow).ThezestydressingisinspiredbypopularversionsservedatJapaneserestaurants.
SERVES4ASAMAINCOURSE PREPTIME:20MINUTES TOTALTIME:20MINUTES
Coarsesaltandfreshlygroundpepper
12 ouncessugarsnappeas,stemendsandanystringsremoved
1 poundfreshorfrozen(thawed)mediumshrimp(36to40count),peeledanddeveined
4 scallions,trimmed,whiteandgreenpartsseparatedandthinlysliced
¼ cupvegetableoil,suchassafflower
3 tablespoonsfreshlimejuice(from2to3limes)
1 carrot,coarselychopped
1 tablespooncoarselychoppedpeeledfreshginger
¼ cupwater
1 largeheadBostonlettuce,tornintobite-sizepieces
2 redbellpeppers,ribsandseedsremoved,thinlysliced
1Bringamediumsaucepanofwatertoaboil;addsalt.Cooksnappeasuntilbrightgreen,about2minutes,thenreducetoasimmerandaddshrimp.Cookuntilshrimpareopaquethroughoutandpeasarecrisp-
tender,about1minute.Drainpeasandshrimpinacolander,andrinseundercoldwatertostopthecooking.2Inablender,combinewhitepartsofscallions,oil,limejuice,carrot,ginger,andthewater;processuntildressingissmoothandcombined,about2minutes.Seasonwithsaltandpepper.3Inalargebowl,tosstogetherlettuce,bellpeppers,scalliongreens,snappeas,andshrimp.Servesaladwithdressingonthesideordrizzledoverthetop.
PERSERVING:320calories;16.4gramsfat;27gramsprotein;17.1gramscarbohydrates;4.9gramsfiber
Frozenshrimpareahandyandlessexpensivealternativetofresh.Infact,most“fresh”shrimphavealreadybeenfrozenandthawed,sobuyingfrozenonesanddefrostingthemathomeresultsinthesamequality.Unpeeledarebetterthanpeeled,sincetheshellhelpspreserveflavorandtexture;lookforraw“easy-peel”shrimp,whicharealreadydeveined.Thawshrimpinaresealableplasticbaginacool-waterbathorintherefrigeratorifdefrostingovernight.Oncedefrosted,peelanddeveinthem(ifnecessary).
SALMON,CUCUMBER,ANDGREENBEANSALAD
Thesalmonandgreenbeansareequallygoodservedwarmorcold.Ifchilling,preparerecipethroughstep3;refrigeratefish,greenbeans,anddressingseparately,thenproceedwithstep4justbeforeserving.
SERVES4ASAMAINCOURSE PREPTIME:20MINUTES TOTALTIME:25MINUTES
1 poundskinlesssalmonfillets
Coarsesaltandfreshlygroundpepper
3 teaspoonstoastedsesameoil
1 poundgreenbeans,trimmedandcutinto2-inchlengths
⅓ cupfreshlimejuice(from4to6limes)
2 tablespoonscoarselychoppedcilantro
1 Englishcucumber,peeled,halvedlengthwise,andcutinto¼-inch-thickslices
4 radishes,trimmed,halved,andthinlyslicedcrosswise
1Heatbroiler,withrackset4inchesfromheatsource.Placesalmononarimmedbakingsheet.Seasongenerouslyonbothsideswithsaltandpepper;rubwith1teaspoonsesameoil.Broiluntilfilletsareopaquethroughout,10to12minutes.Transfertoaplateandletcool.2Meanwhile,bringamediumpotofwatertoaboil;addsalt.Cookgreenbeansuntilbrightgreenandcrisp-tender,about4minutes;drain,andletcoolslightly.3Inalargebowl,whiskremaining2teaspoonssesameoilwiththelimejuiceandcilantro;seasongenerouslywithsaltandpepper.4Addgreenbeans,cucumber,andradishestodressing.Withafork,
breaksalmonintolargechunks.Addtosalad;tossgentlyandserve.
PERSERVING:287calories;16gramsfat;25.1gramsprotein;11.6gramscarbohydrates;4.5gramsfiber
SQUASHANDAPPLESOUPROASTEDVEGETABLESOUPTUSCANBREADSOUPSPICYBLACK-BEANSOUPASIANCHICKENSOUPQUICKNAVY-BEANSTEWCHICKENANDWILD-RICESOUPMINESTRONEMANHATTANFISHCHOWDERCHIPOTLEPORKPOSOLE
SQUASHANDAPPLESOUP
Thismaylook—andtaste—likeacream-basedsoup,butitactuallyhasnocream.Instead,asmallamountofyogurtisused,whichprovidestangyflavor.Store-boughtfrozenpureedsquashisatime-savingingredient,oryoucanmakeyourown.
SERVES4ASASTARTER PREPTIME:15MINUTES TOTALTIME:45MINUTES
1 tablespoonoliveoil
1 smallonion,finelychopped
3 GrannySmithapples,cored,peeled,andfinelychopped
2½ cupsunsweetenedapplecider
1 teaspoongroundginger
2½ cupswater
3 packages(12ounceseach)frozensquashpureeor6cupshomemadepuree(seenotebelow)
Coarsesaltandfreshlygroundpepper
¼ cupplainyogurt
1Inalargepot,heatoilovermedium.Cookonion,stirringfrequently,untilbeginningtobrown,4to6minutes.Addapples;cook,stirringoccasionally,untilsoftened,3to5minutes.Remove½cupapplemixture,andreserveforgarnish.2Stircider,ginger,andthewaterintoremainingapplemixtureinpot;bringtoaboil.Stirinsquashpuree;cookuntilheatedthrough,8to10minutes(4to5minutesforhomemade).Reduceheat;simmeruntilmixturethickens,15to20minutes.Seasonwithsaltandpepper.Atthispoint,soupcanberefrigeratedupto3days,orfrozenupto1month,in
anairtightcontainer;letcoolcompletelybeforestoring.Reheatgentlybeforeserving(thawfrozensoupovernightintherefrigerator).3Toserve,ladlesoupintobowls,andgarnisheachwith1tablespoonyogurtand2tablespoonsreservedapplemixture.
PERSERVING:197calories;1.7gramsfat;2.6gramsprotein;46.5gramscarbohydrates;3.4gramsfiber
Preheatovento400°F.Place3wholeacornsquash(about2poundseach)onarimmedbakingsheet;bake,turningoccasionally,untilverytenderwhenpiercedwiththetipofasharpknife,about1hour.Whencoolenoughtohandle,halveeachsquashlengthwiseanddiscardseeds;scrapeoutfleshintoafoodprocessor(discardskins).Processuntilsmooth.
ROASTEDVEGETABLESOUP
Tomatoes,leeks,carrots,andgarlicareroastedinonepantocreatethebaseofthissimplebutsatisfyingsoup.Serveitwithtoastedslicedrusticbread,orpairitwithasandwich,suchasEggplantandMozzarellaMeltsfordinner.
SERVES4ASASTARTER PREPTIME:20MINUTES TOTALTIME:1HOUR30MINUTES
6 beefsteaktomatoes,halvedandcored
2 leeks,whiteandlightgreenpartsonly,cutinto½-inchpieces,washedwellanddried
2 carrots,sliced¼inchthick
4 garliccloves
2 tablespoonsoliveoil
Coarsesaltandfreshlygroundpepper
2 cans(14½ounceseach)low-sodiumvegetablebroth
1 cupwater
¼ cuplooselypackedfreshbasilleaves,cutintothinstrips
1Preheatovento425°F.Inaroastingpan,tosstocombinetomatoes,leeks,carrots,garlic,andoil.Seasonwithsaltandpepper.Spreadinasinglelayer,withtomatoescutsidedown.Roastuntilvegetablesareverytender,about1hour.Usingtongs,peelofftomatoskins.2Transfervegetablestoalargesaucepan;addvegetablebrothandthewater.Bringtoaboil;reduceheat,andsimmer10minutes.3Usinganimmersionorregularblender(workinbatchessoasnottofilljarofblendermorethanhalfway),pureemixtureuntilverysmooth,
about1minute.Atthispoint,soupcanberefrigeratedupto2daysinanairtightcontainer;letcoolcompletelybeforestoring.Reheatgentlybeforeserving.4Toserve,ladleintobowls,andgarnishwithbasil.
PERSERVING:198calories;8gramsfat;5.8gramsprotein;29.8gramscarbohydrates;6.1gramsfiber
TUSCANBREADSOUP
SimilartootherTuscansoups,likeribollitaandpappaalpomodoro,thisrecipemakesgooduseofday-oldbread.Duringcooking,thepiecesabsorbthebrothandhelpthickenthesoup.Shaveorgrateparmesancheeseovereachserving,ifdesired.
SERVES4ASASTARTER PREPTIME:20MINUTES TOTALTIME:55MINUTES
6 ouncescountrybread,torninto1-inchpieces(3cups)
2 tablespoonsoliveoil
1 largeonion,cutinto¼-inchpieces
3 carrots,halvedlengthwiseandcutcrosswiseinto¼-inch-thickpieces
2 celerystalks,cutinto¼-inch-thickpieces
4 garliccloves,crushed
Coarsesaltandfreshlygroundpepper
1 tablespoontomatopaste
½ headnapacabbage,halvedlengthwise,cored,andthinlyslicedcrosswise(6cups)
2 cans(14½ounceseach)low-sodiumchickenbroth
2 cupswater
1 cuplooselypackedfreshflat-leafparsleyleaves
1Preheatovento300°F.Spreadbreadpiecesinasinglelayeronarimmedbakingsheet.Bakeuntildry,tossinghalfwaythrough,about15minutes.Removefromoven.
2Heatoilinalargepotovermedium-high.Addonion,carrots,celery,andgarlic;seasonwithsaltandpepper.Cook,stirringoccasionally,untilvegetablesaresoftened,8to10minutes.Stirintomatopaste;cook,stirring,1minute.3Addcabbage,chickenbroth,thewater,andtoastedbread.Simmerovermediumheatuntilsoupisthickened,15to20minutes.Seasonwithsaltandpepper,andstirinparsley.Toserve,ladlesoupintobowls.
PERSERVING:286calories;8.6gramsfat;9.8gramsprotein;45.3gramscarbohydrates;10.1gramsfiber
SPICYBLACK-BEANSOUP
FortrueSouthwesternflavor,squeezelimejuiceovereachportionofsoupjustbeforeservingandplacetortillachipsalongside.Buythecookedhamfromthedelicounter,orleaveitoutaltogetherforavegetarianversion.
SERVES4ASAMAINCOURSE PREPTIME:15MINUTES TOTALTIME:35MINUTES
1 piece(8ounces)cookedhaminone½-inch-thickslice
1 tablespoonvegetableoil,suchassafflower
1 smallredonion,finelychopped
1 jalapeñochile,finelychopped(ribsandseedsremovedforlessheat,ifdesired),plusmoreforgarnish(optional)
4 garliccloves,minced
½ teaspoongroundcumin
½ teaspoondriedoregano
3 cans(15½ounceseach)blackbeans,drainedandrinsed
4 cupswater,plusmoreifneeded
½ cuplooselypackedcilantroleaves,plussprigsforgarnish(optional)
1Inalargepot,cookhamovermedium-highheatuntilbrownedonbothsides,4to5minutes.Transfertoacuttingboard.2Reduceheattomedium,andaddoil.Cookonion,stirringfrequently,untilightlybrowned,2to3minutes.Addjalapeño,garlic,cumin,andoregano;cook,stirring,untilfragrantandgarlicistender,1to2minutes.Addbeansandthewater;simmer10minutes.3Removefromheat;stirincilantroleaves.Usinganimmersionor
regularblender(workinbatchessoasnottofilljarofblendermorethanhalfway),pureemixtureuntilsmooth.Addmorewatertothinsoup,ifneeded.Atthispoint,soupcanberefrigeratedupto3daysinanairtightcontainer;letcoolcompletelybeforestoring.(Refrigeratehaminaseparatecontainer.)Reheatgentlybeforeserving.4Toserve,ladlesoupintobowls.Cuthaminto½-inchcubes;sprinkleoversoup.Garnishwithfinelychoppedjalapeñoandcilantrosprigs,asdesired.
PERSERVING:332calories;10.9gramsfat;22.7gramsprotein;35.9gramscarbohydrates;9.5gramsfiber
ASIANCHICKENSOUP
There’snoneedtoboilthenoodlesseparately;here,theyarecookedinthesavorybroththatservesasthebaseofthissoup.LookforsobanoodlesintheAsian-foodorpastasectionofthegrocerystore.Ifyoucan’tfindthem,usewhole-wheatspaghettiinstead.
SERVES4ASAMAINCOURSE PREPTIME:20MINUTES TOTALTIME:20MINUTES
3 cans(14½ounceseach)low-sodiumchickenbroth
1 tablespoongratedpeeledfreshginger
1 garlicclove,cutintoslivers
¼ to½teaspooncrushedred-pepperflakes
2 cupswater
4 ouncessobanoodles
2 boneless,skinlesschickenbreasthalves(6to8ounceseach),thinlyslicedcrosswise
1 redbellpepper,ribsandseedsremoved,cutinto1-inchstrips
6 ouncessnowpeas,stemendsandanystringsremoved,sliceddiagonallyinto½-inchpieces
1 to2tablespoonsfreshlimejuice(from2to3limes)
2 scallions,trimmedandthinlysliced
Coarsesalt
1Inalargepot,bringchickenbroth,ginger,garlic,red-pepperflakes,andthewatertoaboiloverhighheat.Addnoodles,andreduceheatto
asimmer;cookuntilnoodlesarejusttender,6to8minutes.2Addchicken,bellpepper,andsnowpeas;cookuntilchickenisopaquethroughout,about1minute.Addlimejuiceandscallions,andseasonwithsalt.Toserve,usetongstodividenoodlesamongfourbowls,thenladlethesoupmixtureovereach.
PERSERVING:259calories;2.3gramsfat;33.4gramsprotein;27.1gramscarbohydrates;1.3gramsfiber
QUICKNAVY-BEANSTEW
Thisflavorfulpotato,bean,andmushroomstewisreadyinlessthananhour.Youcanuseotherbeans,suchasblack-eyedpeas,inplaceofthenavybeans;kaleorSwisschardwouldbenicesubstitutionsforthespinachleaves.
SERVES4ASAMAINCOURSE PREPTIME:30MINUTES TOTALTIME:40MINUTES
1 tablespoonoliveoil
1 smallonion,finelychopped
4 smallredpotatoes(10ounces),scrubbedandcutinto½-inchpieces
1 poundwhitemushrooms,trimmedandquartered
¼ teaspoondriedthyme
Coarsesaltandfreshlygroundpepper
1 tablespoontomatopaste
2 cupswater
1 package(10ounces)babyspinach
1 can(15½ounces)navybeans,drainedandrinsed
1 tablespoonred-winevinegar(optional)
1Inalarge,deepskillet(orpot),heatoilovermedium.Addonionandpotatoes;cookuntilonionislightlybrowned,stirringoccasionally,8to10minutes.Addmushroomsandthyme;seasonwithsalt.Cook,stirringoften,untilmushroomsaretender,8to10minutes.2Stirintomatopasteandthewater;cover,andcookuntilpotatoesaretenderwhenpiercedwiththetipofasharpknifebutnotfallingapart,8to10minutes.
3Addhalfthespinach;cover,andcookuntilwilted,about1minute.Addremainingspinachandthebeans;cook,covered,untilheatedthrough.Stirinthevinegar,ifdesired.Seasonwithsaltandpepper,andstirtocombine.Toserve,ladlestewintobowls.
PERSERVING:217calories;3.9gramsfat;10gramsprotein;38.6gramscarbohydrates;8.7gramsfiber
Ifyouhavealittlemoretime,youcouldsoakandcookdriedbeans,whichwouldmakethesoupevenmoreeconomicalandabitricherinflavorandtexture.
CHICKENANDWILD-RICESOUP
Inthishomemadeversionofthepopularstore-boughtsoup,chickenthighsandawild-riceblendcombineforarichandnourishingdish.
SERVES4ASAMAINCOURSE PREPTIME:15MINUTES TOTALTIME:1HOUR
2 tablespoonsoliveoil
1 onion,coarselychopped
Coarsesaltandfreshlygroundpepper
2 cans(14½ounceseach)low-sodiumchickenbroth
⅔ cupwild-riceblend
2½ cupswater
4 boneless,skinlesschickenthighs(about8ounces)
4 carrots,coarselychopped
4 celerystalks,coarselychopped
1Inalargepot,heatoilovermedium.Addonion,andseasonwithsaltandpepper.Cook,stirringoccasionally,untilbeginningtosoften,3to5minutes.Addchickenbroth,rice,andthewater.Bringtoaboil;reducetoasimmer.Coverandcook35minutes.2Addchicken,carrots,andcelery.Returntoaboil;reduceheattoasimmer.Cook(uncovered)untilvegetablesaretenderandchickenisopaquethroughout,about15minutes.Withaslottedspoon,transferchickentoacuttingboard.Shredwithtwoforks.3Returnchickentopot;seasonsoupwithsaltandpepper.Atthispoint,soupcanberefrigeratedupto2daysinanairtightcontainer;letcoolcompletelybeforestoring.Reheatgentlybeforeserving.
PERSERVING:361calories;12.2gramsfat;31.1gramsprotein;32gramscarbohydrates;4.8gramsfiber
Wild-riceblends,whichoftencombinewildricewithwhite,brown,basmati,andothertypesofrice,tendtohaveamorecomplexflavorandtexturethananyonevariety.Youcansubstituteablendinanyrecipethatcallsforwildrice.
MINESTRONE
Foritsflavor,thisItalianfavoritereliesonacombinationofvegetablesthatarefirstsautéedandthensimmeredinwater—nobrothrequired.Youcanmakethesoupthroughstep2uptotwodaysbeforehand,andthenaddthebeansandpastajustbeforeserving.
SERVES4ASAMAINCOURSE PREPTIME:20MINUTES TOTALTIME:1HOUR
1 tablespoonoliveoil,plusmorefordrizzling
1 onion,finelychopped
1 largeleek,whiteandlightgreenpartsonly,halvedlengthwise,slicedcrosswiseinto¼-inch-thickpieces,washedwellanddried
1 carrot,sliced¼inchthick
2 garliccloves,minced
1 zucchini,quarteredlengthwiseandslicedcrosswise½inchthick
¼ smallheadcabbage,halvedlengthwiseandshredded
1 tablespoonchoppedfreshrosemary(or1teaspoondried)
1 can(14½ounces)dicedtomatoesinjuice
Coarsesaltandfreshlygroundpepper
1 can(19ounces)kidneybeans,drainedandrinsed
4 ounceselbowmacaroni
Gratedparmesancheese,forgarnish
1Inalargepot,heattheoilovermedium.Addonion,leek,carrot,andgarlic;cook,stirringfrequently,untilonionistranslucent,3to4
minutes.Stirinzucchini,cabbage,androsemary;cook,stirring,untilvegetablesarecoated,1to2minutes.2Addtomatoeswiththeirjuiceandenoughwater(about6cups)tocovervegetablesby1inch.Bringtoaboil;reduceheattoasimmer.Seasonwithsaltandpepper.Cookuntilvegetablesaretenderandsoupisthickened,about10minutes.Atthispoint,soupcanberefrigeratedupto2daysinanairtightcontainer;letcoolcompletelybeforestoring.Bringtoasimmerbeforeproceeding.3Stirinbeansandpasta;cookuntilpastaisaldente,10to15minutes.Seasonwithsaltandpepper.Toserve,ladlesoupintobowls,thengarnishwithparmesananddrizzlewithoil.
PERSERVING:312calories;5.1gramsfat;13.8gramsprotein;54.6gramscarbohydrates;10.3gramsfiber
MANHATTANFISHCHOWDER
Piecesoftilapiaareaddedtothistomato-basedchowderinthefinalminutesofsimmering;thefishcooksquicklywithoutbreakingapart.Otherflakywhitefish,suchasflounder,sole,orhalibut,couldbeusedinstead.Servethesoupwithsodacrackers.
SERVES6ASAMAINCOURSE PREPTIME:30MINUTES TOTALTIME:50MINUTES
4 slicesbacon(4ounces),cutcrosswiseinto½-inchpieces
1 largeonion,finelychopped
2 carrots,halvedlengthwiseandthinlyslicedcrosswise
Coarsesaltandfreshlygroundpepper
1 can(28ounces)wholepeeledtomatoesinjuice
2 cupsclamjuice(16ounces)
1½ cupswater
2 russetpotatoes(about1pound),peeledandcutinto2-inchchunks
2 teaspoonsfreshthymeleaves(or½teaspoondried)
1 poundskinlesstilapiafillets,cutinto2-inchpieces
1Inalargepot,cookbaconovermedium-lowheatuntilbrownedandcrisp,stirringoccasionally,8to10minutes.Spoonoffallbut1tablespoonrenderedfat.Addonionandcarrots;seasonwithsaltandpepper.Cook,stirringoccasionally,untilvegetablesaresoftened,about10minutes.2Breakuptomatoeswithkitchenshearsoryourhands,thenaddtopanalongwiththeirjuice.Addclamjuiceandthewater;bringtoaboil.Add
potatoesandthyme;reduceheattoasimmer.Cook(uncovered)untilpotatoesaretenderwhenpiercedwiththetipofasharpknifebutnotfallingapart,15to20minutes.3Addtilapia;cover,andcookuntilthefishisopaque,about3minutes.Seasonwithsaltandpepper.Toserve,ladlesoupintobowls.
PERSERVING:225calories;3.3gramsfat;21.1gramsprotein;27.2gramscarbohydrates;4.9gramsfiber
CHIPOTLEPORKPOSOLE
ThisquickversionofatraditionalMexicanstewgetsitsrobustflavorfromchipotlechiles—smokedjalapeñospackedinadobo(spicytomatosauce).Hominy(orposole)isalsoessential.BothcanbefoundintheLatinAmericansectionofsupermarkets.
SERVES4ASAMAINCOURSE PREPTIME:25MINUTES TOTALTIME:30MINUTES
1 tablespoonoliveoil
1 porktenderloin(about1pound),halvedcrosswise
Coarsesaltandfreshlygroundpepper
1 onion,coarselychopped
2 garliccloves,minced
1 tablespoonmincedcannedchipotlechilesinadobo
2 cans(14½ounceseach)low-sodiumchickenbroth
2 cans(15½ounceseach)hominy,drainedandrinsed
1 can(14½ounces)dicedtomatoesinjuice
2 cupswater
½ cuplooselypackedcilantroleaves,forgarnish
Limewedges,forserving(optional)
1Inalargepot,heatoilovermedium.Seasonporkalloverwithsaltandpepper.Cookuntilbrownedonallsides,6to7minutes.Transferporktoaplate.2Addonionandgarlictopot;seasonwithsaltandpepper.Cookovermediumheat,stirringoccasionally,untilonionbeginstosoften,4to5
minutes.3Addchipotlechiles;cook,stirring,untilfragrant,about1minute.Addchickenbroth,hominy,tomatoeswiththeirjuice,pork,andthewater.Bringtoaboil;reduceheattoasimmer.Cookuntilaninstant-readthermometerinsertedintothecenteroftheporkregisters145°F,about5minutes.4Removepork,andshredwithtwoforks;returntopan,andstirtocombine.Toserve,ladlesoupintobowls,andgarnishwithcilantro.Servewithlimewedges,ifdesired.
PERSERVING:325calories;8.8gramsfat;31.4gramsprotein;30.1gramscarbohydrates;3.6gramsfiber
Thisdishactuallyimproveswhenmadeaheadandrefrigerated.Afterreturningshreddedporktosoup,letcoolcompletelyandstoreupto1dayinanairtightcontainer;reheatgentlybeforeserving.
SPINACHLINGUINEWITHCREAMYWALNUTSAUCEPENNEALLANORMAPASTAWITHPEASANDRICOTTASPAGHETTIPUTTANESCAFARFALLEWITHARUGULAANDWHITEBEANSPASTAWITHGOATCHEESEANDROASTEDASPARAGUSWHOLE-WHEATPASTAWITHKALEANDFONTINASPICYSHRIMPANDTOMATOPASTALINGUINEWITHCAULIFLOWERANDBROWNBUTTERPASTAWITHSAUSAGE,SWISSCHARD,ANDPINENUTSPASTAWITHROASTEDSUMMERVEGETABLESANDBASILCHICKEN,EDAMAME,ANDNOODLESTIR-FRYPASTITSIO
SPINACHLINGUINEWITHCREAMYWALNUTSAUCE
Thedelicioussauceonthispastadoesn’trequirecooking—justafewsecondsinthefoodprocessor.Fortheverybestflavor,don’tskipthestepoftoastingthewalnuts.
SERVES4TO6 PREPTIME:10MINUTES TOTALTIME:20MINUTES
Coarsesaltandfreshlygroundpepper
1 poundspinachlinguine
1 cupheavycream
1 garlicclove
2 cupswalnuts(7ounces),toasted
¼ cupfinelygratedparmesancheese,plusmoreforsprinkling
½ cupfirmlypackedcoarselychoppedfreshflat-leafparsley
1Bringapotofwatertoaboil;addagenerousamountofsalt.Cookpastauntilaldenteaccordingtopackageinstructions.Drainpasta;returntopot.2Combinecream,garlic,and1cupwalnutsinafoodprocessor,andprocessuntilsmooth;seasonwithsaltandpepper.Transfertothepotalongwith¼cupparmesan,theparsley,andremaining1cupwalnuts.Tosstocoatpasta.3Toserve,divideamongshallowbowlsandsprinklewithadditionalcheese.
PERSERVING(BASEDON6):654calories;37.7gramsfat;17.5gramsprotein;64.5gramscarbohydrates;9.9gramsfiber
PENNEALLANORMA
LegendhasitthatthisdishwasfirstcreatedinSicilyasatributetothefamousoperabyVincenzoBellini,anativecomposer.Thisversionstaystruetothetraditionalrecipe,combiningeggplant,tomatoes,andbasil.
SERVES4TO6 PREPTIME:20MINUTES TOTALTIME:20MINUTES
Coarsesaltandfreshlygroundpepper
1 poundpennerigate
¼ cupoliveoil
1 onion,halvedlengthwiseandthinlysliced
4 garliccloves,thinlysliced
¼ teaspooncrushedred-pepperflakes
1 largeeggplant,cutinto¼-inchchunks
1½ poundsplumtomatoes,coredandcutinto½-inchchunks
2 tablespoonstomatopaste
¼ cupwater,plusmoreasneeded
½ cupfirmlypackedtornfreshbasilleaves,plusmoreforgarnish
¾ cupricottacheese
1Bringapotofwatertoaboil;addagenerousamountofsalt.Cookpastauntilaldenteaccordingtopackageinstructions.Drainpasta;returntopot.2Meanwhile,heatoilinalargeskilletovermedium.Addonion,garlic,andred-pepperflakes;cook,stirringoccasionally,untilonionissoftened,
about5minutes.3Addeggplant;seasongenerouslywithsaltandpepper.Cover,andcookuntileggplantbeginstoreleasejuices,about5minutes.Uncover;cook,stirringoccasionally,untiltender,3to4minutes(ifmixturebeginstobrowntoomuchonbottomofpan,adduptoafewtablespoonswater,andscrapeupbitswithawoodenspoon).4Addtomatoes,tomatopaste,and¼cupwater;cook,stirringoccasionally,untiltomatoesaresoftened,about5minutes.5Addtomatomixtureandbasiltopot,andtosswithpasta;brieflyreheatovermedium-lowifnecessary.Toserve,divideamongbowls;topeachwithadollopofricotta,andgarnishwithadditionalbasil.
PERSERVING:481calories;14.8gramsfat;15.8gramsprotein;72.6gramscarbohydrates;5.6gramsfiber
PASTAWITHPEASANDRICOTTA
Twotypesofpeasarecookedalongwiththepastainthisone-potdish,soeverythingfinishesatonce.Thevegetablesshouldbecookedjustlongenoughthattheircolorsstayvibrantandtheyarewarmedthrough.
SERVES4 PREPTIME:10MINUTES TOTALTIME:20MINUTES
Coarsesaltandfreshlygroundpepper
12 ouncesgemelliorothershortpastashapes
12 ouncessugarsnappeas,stemendsandanystringsremoved
1 package(10ounces)frozenpeas
2 tablespoonsunsaltedbutter,cutintopieces
1 tablespooncoarselychoppedfreshtarragon,plussprigsforgarnish
1 cupricottacheese
1Bringapotofwatertoaboil;addagenerousamountofsalt.Cookpastauntilaldenteaccordingtopackageinstructions,addingsnappeas3minutesbeforetheendandfrozenpeasinthelastminuteofcooking.Reserve½cuppastawater;drainpastaandvegetables,andreturnthemtopot.2Tosspastaandvegetableswithbutter,tarragon,andricotta,addingenoughreservedpastawatertocreateathinsaucethatcoatspasta.Seasonwithsaltandpepper.3Toserve,dividepastaamongshallowbowls,andgarnishwithtarragonsprigs.
PERSERVING:541calories;12.1gramsfat;24.5gramsprotein;83.5grams
carbohydrates;7.7gramsfiber
Gemelli—whichmeans“twins”inItalian—ismadebytwistingtwostrandsofpastatogetherintoaspiral.Thisshapeallowsthepastatoholdontosauce.Ifyoucan’tfindgemelli,substituteothershortshapes,suchaspenne,fusilli,orrigatoni.
SPAGHETTIPUTTANESCA
Fulloffieryred-pepperflakesandsaltycapers,olives,andanchovyfillets,thistomato-basedsauceisalivelyalternativetoatraditionalmarinara.Tossingthecookedpastawiththesauceintheskillethelpscoatthestrands.
SERVES4TO6 PREPTIME:10MINUTES TOTALTIME:30MINUTES
Coarsesaltandfreshlygroundpepper
1 poundspaghetti
1 tablespoonoliveoil
3 garliccloves,minced
¼ to½teaspooncrushedred-pepperflakes
6 anchovyfillets,rinsed(optional)
1 can(28ounces)wholepeeledtomatoesinjuice
2 tablespoonscapers,drainedandrinsed
½ cupkalamataolives,pittedandchopped
1Bringapotofwatertoaboil;addagenerousamountofsalt.Cookpastauntilaldenteaccordingtopackageinstructions.Drainpasta;returntopot.2Meanwhile,heatoilinalargeskilletovermedium.Addgarlic,red-pepperflakes,andanchovies(ifusing),mashingthemwithawoodenspoon.Cook,stirring,untilgarlicisfragrantbutnotturningbrown,about2minutes.Breakuptomatoeswithkitchenshearsoryourhands,andaddthemtothepanalongwiththeirjuice.Stirincapersandolives.Bringtoaboil;reduceheattoasimmer.Cookuntiltomatoesaresoftenedandsauceisthickened,stirringoccasionally,5to10minutes.
3Addsaucetopot,andtosswithpastatocombine;seasonwithsaltandpepper.Reheatovermedium-lowifnecessarybeforeserving.
PERSERVING:365calories;6.8gramsfat;11gramsprotein;64.6gramscarbohydrates;3.2gramsfiber
FARFALLEWITHARUGULAANDWHITEBEANS
Quicklywiltedarugula,cannedbeans,andtoastedwalnutsaddhefttothisvegetarianmaincourse.Tryspinachinplaceofarugulaandpinenutsinsteadofwalnuts.
SERVES4 PREPTIME:10MINUTES TOTALTIME:25MINUTES
Coarsesaltandfreshlygroundpepper
12 ouncesfarfalle
4 tablespoons(½stick)unsaltedbutter,cutintopieces
4 garliccloves,thinlysliced
1 poundbabyarugula
1 can(15½ounces)cannellinibeans,drainedandrinsed
⅓ cupwalnutpieces,toasted,forgarnish
1Bringapotofwatertoaboil;addagenerousamountofsalt.Cookpastauntilaldenteaccordingtopackageinstructions.Reserve½cuppastawater;drainpasta.2Add1tablespoonbutterandthegarlictothepot;cookovermediumheat,stirring,untilgarlicisfragrant,about2minutes.Addarugula;tossjustuntilwilted.3Addbeans,pasta,andremaining3tablespoonsbutter;seasonwithsaltandpepper.Heat,tossing,untilbutterismeltedandbeansandpastaarewarmedthrough,about1minute.Addenoughreservedpastawatertocreateathinsaucetocoatpasta.4Toserve,divideamongshallowbowls,andgarnishwithwalnuts.
PERSERVING:542calories;18.9gramsfat;18.3gramsprotein;77.8grams
carbohydrates;7.4gramsfiber
PASTAWITHGOATCHEESEANDROASTEDASPARAGUS
Thiscreamyno-cooksauceisverysimple:Whisktogethergoatcheese,reservedpastawater,andbutter,andtosswithpastaandroastedasparagus.Thecorkscrewshapeofcavatappiisjustrightforcradlingthesauce.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
2 bunchesasparagus(2pounds),toughendsremoved
5 tablespoonsunsaltedbutter,cutintosmallpieces
Coarsesaltandfreshlygroundpepper
12 ouncescavatappiorothershortpastashape
5 ouncesfreshgoatcheese,crumbled
2 to3tablespoonssnippedfreshchives,forgarnish
1Preheatovento450°F.Placeasparagusonalargerimmedbakingsheet;dotwith2tablespoonsbutter,andseasonwithsaltandpepper.Roastuntiltender,tossingoccasionally,10to15minutes.Removefromovenandcutinto2-inchlengths.2Meanwhile,bringalargepotofwatertoaboil;addagenerousamountofsalt.Cookpastauntilaldenteaccordingtopackageinstructions.Reserve1½cupspastawater;drainpasta,andreturntothepot.3Inabowl,combinegoatcheese,remaining3tablespoonsbutter,and½cupreservedpastawater.Seasonwithsaltandpepper,andwhiskuntilsmooth.4Addgoat-cheesemixtureandasparagustopot;tosswithpastatocombine,addingenoughadditionalpastawatertocreateathinsaucetocoatpasta.Toserve,divideamongshallowbowls,andgarnishwith
chives.
PERSERVING:550calories;20.3gramsfat;23.2gramsprotein;72.5gramscarbohydrates;7.4gramsfiber
WHOLE-WHEATPASTAWITHKALEANDFONTINA
Whole-wheatspaghetti,whichisslightlynuttierandchewierthanregularpasta,holdsitsownwiththekale,fontina,andrich,smokybaconinthissubstantialmaincourse.
SERVES4TO6 PREPTIME:30MINUTES TOTALTIME:40MINUTES
4 slicesbacon(4ounces),cutcrosswiseinto½-inchpieces
3 garliccloves,thinlysliced
1 poundkale(1bunch),thickstemstrimmed,leavescoarselychopped
Coarsesaltandfreshlygroundpepper
2 cupslow-sodiumstore-boughtchickenbroth
1 poundwhole-wheatspaghetti
½ cupcoarselygratedfontinacheese
1Cookbaconinalargeskilletovermedium-lowheat,turningoccasionally,untilbrownedandcrisp,8to10minutes.Transferwithaslottedspoontoapapertowel–linedplatetodrain.Pouroffallbut3tablespoonsrenderedfatfromskillet.2Addgarlictoskillet,andcookovermediumheatuntilgolden,stirringfrequently,about2minutes.Addhalfthekale;cook,tossing,untiljustwilted,about2minutes.Addremainingkale,andseasonwithsaltandpepper;cook,tossing,untilallkaleiswilted,about2minutesmore.Addchickenbroth,andcover;simmeruntilkaleisverytender,10minutes.3Meanwhile,bringalargepotofwatertoaboil;addagenerousamountofsalt.Cookpastauntilaldenteaccordingtopackageinstructions.Reserve1cuppastawater;drainpasta,andreturntopot.4Addkalemixtureandfontinatopot;tosswithpastatocombine.Seasonwithsaltandpepper.Addenoughreservedpastawatertocreate
athinsaucetocoatpasta.Toserve,dividepastaamongplates,andsprinklewithbacon.
PERSERVING(BASEDON6):399calories;11.5gramsfat;17gramsprotein;62gramscarbohydrates;9.9gramsfiber
SPICYSHRIMPANDTOMATOPASTA
Begincookingtheshrimpandsaucewhilethepotofwateriscomingtoaboilsoeverythingisreadyatthesametime.Becarefulnottoovercooktheshrimp,astheycaneasilybecometough.
SERVES6 PREPTIME:40MINUTES TOTALTIME:40MINUTES
Coarsesaltandfreshlygroundpepper
1 poundpenneorothershorttubularpastashape
2 poundsfreshorfrozen(thawed)medium(36to40count)shrimp,peeledanddeveined,tailsremoved
4 teaspoonsoliveoil
2 garliccloves,thinlysliced
3 tablespoonscapers,rinsedanddrained
¼ to½teaspooncrushedred-pepperflakes
3 cans(14½ounceseach)dicedtomatoesinjuice
1Bringapotofwatertoaboil;addagenerousamountofsalt.Cookpastauntilaldenteaccordingtopackageinstructions.Drainpasta;returntopot.2Meanwhile,seasonshrimpwithsaltandpepper.Inalargeskillet,heat2teaspoonsoiloverhighheat.Addhalftheshrimp;cookuntillightlybrownedonbothsidesandopaquethroughout,3to5minutes.Transfertoaplate;repeatwithremainingoilandshrimp(reduceheatiftheshrimpbrowntooquickly).3Reduceheattomedium;addgarlic,capers,red-pepperflakes,andtomatoeswiththeirjuice.Cook,stirringoccasionally,untiltomatoesare
softenedandsaucethickens,10to15minutes.Seasonwithsaltandpepper.4Addsauceandshrimptopasta;tosstocombineandreheatovermedium-lowifnecessarybeforeserving.
PERSERVING:497calories;6.7gramsfat;42.8gramsprotein;66.4gramscarbohydrates;2.5gramsfiber
LINGUINEWITHCAULIFLOWERANDBROWNBUTTER
CauliflowertoppedwithbrownbutterandbreadcrumbsisaclassicFrenchdish;herethesamecomponents(plussage,oftenusedtoflavorbrownbutter)combinetoproduceadeliciouspastasauce.
SERVES4TO6 PREPTIME:40MINUTES TOTALTIME:40MINUTES
6 tablespoons(¾stick)unsaltedbutter
1 headcauliflower(2½pounds),cutintoflorets
Coarsesaltandfreshlygroundpepper
¼ cupwater
1 poundlinguine
10 freshsageleaves(or½teaspoondried)
1 shallot,minced
¾ cupfirmlypackedcoarselychoppedfreshflat-leafparsley
½ cupfinelygratedparmesancheese,plusmoreforserving
⅓ cupplaindried(coarse)breadcrumbs,homemadeorstore-bought
1Inalargeskillet,melt2tablespoonsbutterovermedium-lowheat.Addcauliflowerandseasonwithsalt;cookuntilcrisp-tender,stirringoccasionally,about15minutes.Addthewater;cookuntilcaulifloweristenderwhenpiercedwithasharpknife,3to4minutes.2Meanwhile,bringapotofwatertoaboil;addagenerousamountofsalt.Cookpastauntilaldenteaccordingtopackageinstructions.Reserve½cuppastawater;drainpasta.3Meltremaining4tablespoonsbutterinsamepotovermediumheat.
Stirinsageandshallot;cook,stirring,untilbutterisgoldenbrown,about3minutes.Addpasta,cauliflower,parsley,andparmesan;seasonwithsaltandpepper.Tosstocombine.Addenoughreservedpastawatertocreateathinsaucetocoatpasta.4Toserve,divideamongshallowbowls,andsprinklewithbreadcrumbsandadditionalcheese.
PERSERVING:681calories;23.5gramsfat;22.9gramsprotein;97.4gramscarbohydrates;7.1gramsfiber
PASTAWITHSAUSAGE,SWISSCHARD,ANDPINENUTS
Thecombinationofraisins,pinenuts,andchardistypicalinSiciliancooking;hereitisusedinarobustpastadish,alongwithcrumbledsweetItaliansausage.Runningaparingknifedownthecenterofthesausageistheeasiestwaytoremovethecasing.
SERVES4 PREPTIME:35MINUTES TOTALTIME:45MINUTES
¾cupraisins
Coarsesaltandfreshlygroundpepper
1 poundgemelliorothershortpastashape
1 tablespoonoliveoil
12 ouncessweetItaliansausage,casingsremoved
1 poundSwisschard,toughstemsremoved,leavescutintothinstrips
2 garliccloves,minced
⅓ cuppinenuts,toasted
¼ cupfinelygratedparmesancheese,plusmoreforserving
1Bringapotofwatertoaboil.Measureout1cupboilingwaterandpouroverraisinsinasmalldish;letsoakuntilplump,about15minutes,thendrain.2Whileraisinsaresoaking,addagenerousamountofsalttopotofboilingwater;cookpastauntilaldenteaccordingtopackageinstructions.Reserve1cuppastawater;drainpasta,andreturntopot.3Inalargeskillet,heatoilovermedium-high.Cooksausage,breakingitupwithafork,untilbrowned,about5minutes.Addchardandgarlic,andseasonwithpepper;cook,tossing,untilchardwilts,2to3minutes.
4Addsausagemixturetopotalongwithraisins,pinenuts,parmesan,and½cupreservedpastawater;tosswithpastatocombine.Addenoughadditionalpastawatertocreateathinsaucetocoatpasta.5Toserve,divideamongshallowbowls,andsprinklewithmorecheese.
PERSERVING:842calories;27.6gramsfat;36.9gramsprotein;118.3gramscarbohydrates;7.3gramsfiber
Pinenutscanbeusedinbothsavoryandsweetdishes.Theycanberefrigeratedupto3months,orfrozenupto9months,inanairtightcontainer.
PASTAWITHROASTEDSUMMERVEGETABLESANDBASIL
Abitofbutter,parmesancheese,andfreshbasiltransformsroastedvegetablesintoaflavorfulsauceforpasta.Youcouldeasilymodifythisrecipetouseanyvegetablesthatareinseason.
SERVES4 PREPTIME:10MINUTES TOTALTIME:50MINUTES
4 summersquash(about2pounds),halvedlengthwiseiflarge,slicedcrosswise1inchthick
2 pintsgrapeorcherrytomatoes
2 redonions,halvedlengthwiseandsliced½inchthick
4 garliccloves,crushed
¼ cupoliveoil
Coarsesaltandfreshlygroundpepper
8 ouncesshortpasta,suchascampanelleorfusilli
2 tablespoonsunsaltedbutter
½ cupfinelygratedparmesancheese,plusmoreforserving
1 cupfirmlypackedtornfreshbasilleaves
1Preheatovento450°F.Dividesquash,tomatoes,onions,andgarlicbetweentwolargerimmedbakingsheets.Drizzlewithoil,andseasonwithsaltandpepper;tosstocoatandthenspreadevenly.Roast(withouttossing)untiltenderandstartingtobrown,30to40minutes.2Meanwhile,bringalargepotofwatertoaboil;addagenerousamountofsalt.Cookpastauntilaldenteaccordingtopackageinstructions.Drain,andreturntopot.
3Addroastedvegetables,butter,parmesan,andbasiltopot;seasonwithsaltandpepper,andtossgentlywithpastatocombine.Reheatovermedium-lowifnecessarybeforeserving.
PERSERVING:513calories;23.8gramsfat;16.4gramsprotein;63.1gramscarbohydrates;7gramsfiber
Ifyouhaveolderproduce,tomatoesthatdon’tseemtowanttoripen,oranyotherless-than-idealvegetablesonhand,considerboostingtheirflavorsbyroastingthem.Thevegetablescanthenbeintegratedintosauces,salads,andevenpizza.
CHICKEN,EDAMAME,ANDNOODLESTIR-FRY
Thick,flatudonnoodleshaveasumptuous,chewytexture.LookforthemintheAsian-foodsectionofthesupermarket.Ifyoucan’tfindudon,uselinguine—justbreakthenoodlesinhalfbeforeboilingthem.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
Coarsesaltandfreshlygroundpepper
8 ouncesudonnoodles
2 boneless,skinlesschickenbreasthalves(6to8ounceseach),cutcrosswiseintothinstrips
1 tablespooncornstarch
2 tablespoonsvegetableoil,suchassafflower
1 smallredonion,halvedandthinlysliced
2 garliccloves,thinlysliced
½ headnapacabbage(about½pound),thinlyshredded
2 cupsfrozenshellededamame
2 tablespoonsrice-winevinegar(unseasoned)
2 tablespoonssoysauce
1Bringapotofwatertoaboil;addagenerousamountofsalt.Cooknoodlesaccordingtopackageinstructions.Drain,andrinseundercoldwater;drainagain.2Whilenoodlesarecooking,tosschickenwithcornstarch;seasonwithsaltandpepper.Inalargeskillet,heat1tablespoonoilovermedium-
high.Workingintwobatches,cookchickenuntillightlybrownedandopaquethroughout,tossingoccasionally,2to4minutes.Transfertoaplate.3Addremainingtablespoonoiltoskillet;cookonionandgarlic,stirringfrequently,untilsoftened,2to3minutes.Addcabbage,andcook,stirringfrequently,untiltender,2to4minutes.4Addedamame,vinegar,soysauce,chicken,andnoodles;seasonwithsaltandpepper.Cook,tossing,untilnoodlesandedamamearewarmedthrough,3to5minutes.Serveimmediately.
PERSERVING:488calories;12.6gramsfat;39.7gramsprotein;53gramscarbohydrates;7.8gramsfiber
Edamameareyoungsoybeans,pickedwhilestillgreenandsweet.Althoughyoucanbuyedamamewhole(inthepod),theshelledversionismoreconvenient.Lookforshellededamameinthefrozensectionofyourgrocerystore.
PASTITSIO
Thinkofthisheartycasseroleofgroundlambintomatosauce,pennepasta,andabéchamel-and-cheesesauceastheultimateGreekcomfortfood.
SERVES8 PREPTIME:50MINUTES TOTALTIME:1HOUR30MINUTES
Coarsesaltandfreshlygroundblackpepper
1 poundpenne
2 poundsgroundlamb
2 onions,finelychopped
½ cupredwine
1 can(6ounces)tomatopaste
½ teaspoongroundcinnamon
2 cupswater
6 tablespoons(¾stick)unsaltedbutter,cutintopieces
½ cupall-purposeflour
3 cupsmilk
⅛ teaspooncayennepepper(optional)
¼ cupfinelygratedparmesancheese
1Preheatovento375°F.Bringapotofwatertoaboil;addagenerousamountofsalt.Cookpastauntilaldenteaccordingtopackageinstructions;drain.2Meanwhile,cooklambinalargesaucepanovermediumheat,breakingmeatapartwithawoodenspoon,untilnolongerpink,6to8
minutes.Addonions;cook,stirringoccasionally,untiltranslucent,about5minutes.Transferlambmixturetoacolander;drainofffat,anddiscard.3Returnlambmixturetopan;addwine.Cookovermediumheatuntilalmostallliquidevaporates,about5minutes.Stirintomatopaste,cinnamon,andthewater;simmer,stirringoccasionally,untilthickened,15to20minutes.Seasonwithsaltandblackpepper.4Meanwhile,makebéchamelsauce:Inamediumsaucepan,meltbutterovermediumheat.Whiskinflouruntilincorporated;cook,whisking,1minute.Inaslow,steadystream,whiskinmilkuntilcompletelysmooth.Cook,whiskingoften,untilmixtureisbubblingandthickenoughtocoatthebackofawoodenspoon,6to8minutes.Stirincayenne,ifusing,andparmesan.5Addpastatolambmixture;transfertoa9-by-13-inchbakingdish.Pourbéchamelsauceoverthetop,smoothingwiththebackofaspoonuntillevel.6Bakeuntilbrownedinspots,35to40minutes.Removefromoven;letcool15minutesbeforeserving.
PERSERVING:634calories;28.4gramsfat;32.8gramsprotein;59.6gramscarbohydrates;3.4gramsfiber
Pastitsioholdsupverywellinthefreezer.Preparerecipethroughstep5,thenletcoolcompletelybeforecoveringtightlywithplasticwrap.Freezeupto3months.Tobake,removeplasticandcoverwithfoil(donotthaw);cookuntilheatedthrough,about1hour.Removefoil,andcontinuebakinguntilgoldenbrownontop,about15minutesmore.
POULTRY
CHICKENWITHTOMATOES,OLIVES,ANDCILANTROPEANUT-CRUSTEDCHICKENBREASTSGRILLEDCHICKENWITHROASTED-PEPPERSAUCECRISPYGINGER-LIMECHICKENTHIGHSCHICKENANDDUMPLINGSSTRETCHITROASTCHICKENANDPARSNIPSWITHSWISSCHARDORZOWITHCHICKEN,CORN,ANDGREENBEANSCHICKENSALADCHICKENANDBASILSTIR-FRYLIGHTERCHICKENPOTPIEROASTEDSTUFFEDCHICKENBREASTANDBROCCOLIGRILLEDGREEKCHICKENKEBABSWITHMINT-FETASAUCECHICKENMILANESEWITHARUGULASALADJERKCHICKENBRAISEDCHICKENWITHSHALLOTSSTRETCHITTHYME-ROASTEDCHICKENSWITHPOTATOESGREENCHICKENCURRYHALF-HOURCHICKENGUMBO
MINITURKEYMEATLOAVESTEX-MEXTURKEYANDBEANCHILI
BEEF
PAN-FRIEDSHELLSTEAKBEEFSKEWERSWITHHORSERADISHDIPPINGSAUCELONDONBROILWITHPOTATOESANDPEPPERSRIB-EYEWITHGARLIC-THYMEMARINADESTRETCHITROASTBEEFWITHPEPPERS,ONIONS,ANDPOTATOESOPEN-FACEROASTBEEFSANDWICHESROASTBEEFSANDWICHESWITHPESTOMAYONNAISEGRILLEDSTEAKWITHSOUTHWESTERNTHREE-TOMATOSALSACOCONUTANDBEEFCURRYWITHNOODLESBEEFANDSCALLIONSTIR-FRYSPINACH-STUFFEDROLLEDFLANKSTEAKSTRETCHITFLANKSTEAKWITHPARSLEY-GARLICSAUCEFLANKSTEAKANDARUGULASALADSPICYBEEFFAJITAS
PORK
BAKEDPORKCUTLETSWITHSAUTÉEDSPINACHANDSHIITAKESMEATBALLSWITHROSEMARYPORKRIBSWITHBARBECUESAUCESTRETCHITPORKTENDERLOINWITHSAUTÉEDAPPLESANDLEEKSPORKANDSOBANOODLESALADPORKENCHILADSWITHGREENSAUCEHONEY-SOYGRILLEDPORKCHOPSWITHCRUNCHYBOKCHOYMOOSHUPORKPORKPAPRIKA
PORKCHOPSWITHBULGURSTUFFINGSTRETCHITPORKLOINWITHFIGSANDPORTSAUCEROASTEDPORKCLUBWITHSCALLIONMAYONNAISECHOPPEDSALADWITHPORKANDBUTTERMILKDRESSING
LAMB
SPICEDBUTTERFLIEDLEGOFLAMBLAMBCHOPSWITHPARSLEYPESTOLAMBCHOPSWITHPISTACHIOSAUCE
SEAFOOD
SALMONWITHBRAISEDNAPACABBAGEASIANSALMONPATTIESSALMONWITHPOTATO-ARTICHOKEHASHPANKO-CRUSTEDFISHSTICKSWITHHERBDIPPINGSAUCETILAPIAWITHARUGULAANDTOMATOESSEAREDTUNASTEAKSWITHEGGPLANTANDSCALLIONSAUTÉCURRIEDSHRIMPGRILLEDFISHKEBABSWITHCHERRYTOMATOESBAKEDFLOUNDERWITHROASTEDTOMATOESBROWN-RICEBOWLWITHSHRIMP,SNOWPEAS,ANDAVOCADOSTEAMEDCODWITHGINGERANDSCALLIONSREDSNAPPERVERACRUZANO
VEGETARIAN
MUSHROOMANDPECORINOTARTSGOATCHEESE–LEEKTARTTERIYAKITOFUANDMUSHROOMSSTEAMEDEGGPLANTANDMUSHROOMSWITHPEANUTSAUCE
STUFFEDPOBLANOSBRAZILIANBLACKBEANSSHIITAKEFRIEDRICEVEGETABLELASAGNABARLEYRISOTTOWITHCORNANDBASILMUSHROOMANDPARMESANRISOTTO
CHICKENWITHTOMATOES,OLIVES,ANDCILANTRO
Chickenbreastsgetboldburstsofflavorfromazestytoppingofcherrytomatoes,limejuice,cilantro,andgreenolives.Servethisdishwithriceorasimplegreensaladandcrustybread.
SERVES4 PREPTIME:30MINUTES TOTALTIME:30MINUTES
1 tablespoonoliveoil
4 boneless,skinlesschickenbreasthalves(1½to2pounds)
Coarsesaltandfreshlygroundpepper
1 onion,halvedlengthwiseandthinlysliced
1 pintcherrytomatoes,halved
⅓ cuppittedgreenolives,halved
1 tablespoonfreshlimejuice
¼ cuppackedfreshcilantro
1Inalargeskillet,heatoilovermedium-low.Seasonchickenonbothsideswithsaltandpepper,andcookuntillightlybrownedandjustcookedthrough,turningonce,10to15minutes.Transfertoaplate;coverlooselywithaluminumfoil.2Raiseheattomedium;cookonion,stirringoccasionally,untilsoftened,5to7minutes.Addtomatoesandolives;cookuntiltomatoessoftenandreleasetheirjuice,1to2minutes.Removefromheat,andstirinlimejuiceandcilantro.Seasonwithsaltandpepper.Servechickentoppedwithtomatomixture.
PERSERVING:224calories;11.7gramsfat;8gramsprotein;24.4gramscarbohydrates;6.9gramsfiber
PEANUT-CRUSTEDCHICKENBREASTS
Here,peanutslendagolden,crispcrusttochickenbreasts—andbecausethedishisbaked,there’snoneedforafryingpan.Othernuts,suchaspecansorwalnuts,canbeusedinstead.Blanchedasparagus,tossedwithbutterandlemonzest,roundsoutthedish.
SERVES4 PREPTIME:40MINUTES TOTALTIME:40MINUTES
1 tablespoonoliveoil,plusmoreforbakingsheet
¾ cuproastedunsaltedpeanuts
3 sliceswhitesandwichbread,tornintosmallpieces
Coarsesaltandfreshlygroundpepper
2 largeeggs
4 boneless,skinlesschickenbreasthalves(1½to2pounds)
1½ poundsasparagus,toughendstrimmed
1 tablespoonunsaltedbutter
2 teaspoonsfinelygratedlemonzest
1Preheatovento475°F.Bringapotofwatertoaboil.Lightlyoilarimmedbakingsheet.Inafoodprocessor,pulsepeanutsandbreaduntilcoarselyground.Transfertoashallowbowl;whiskintheoil,1½teaspoonssalt,and¼teaspoonpepper.2Inalargebowl,lightlybeateggs;seasongenerouslywithsaltandpepper.Addchicken,andturntocoat.Workingwithonepieceatatime,liftchickenandletexcesseggmixturedripbackintobowl;dredgeinpeanutmixturetocoatcompletely,gentlypressingtoadhere.Transfertopreparedbakingsheet.Bake(withoutturning)untilcrustisbrowned
andchickenisjustcookedthrough,10to15minutes.3Meanwhile,addagenerousamountofsalttoboilingwaterinpot;blanchasparagusuntilcrisp-tender,3to4minutes(dependingonthickness).Drainandtransfertoabowlalongwithbutterandlemonzest;seasonwithsaltandpepper,andtosstocombine.4Servechickenwithasparagus.
PERSERVING:554calories;25.9gramsfat;60.8gramsprotein;21.6gramscarbohydrates;6.2gramsfiber
GRILLEDCHICKENWITHROASTED-PEPPERSAUCE
Apureedbellpepperandgarlicsaucetopsgrilledchickenbreasts;itcanalsobetossedwithpasta.Ifyoulike,doubletheamountscalledforbelowandrefrigeratetheextrasauceuptooneweekinanairtightcontainer.
SERVES4 PREPTIME:40MINUTES TOTALTIME:40MINUTES
Vegetableoil,forgrill
2 garliccloves(unpeeled)
2 redbellpeppers,quarteredlengthwise,ribsandseedsremoved
1 tablespoonred-winevinegar
3 tablespoonsoliveoil
3 to4tablespoonswater
Coarsesaltandfreshlygroundpepper
4 boneless,skinlesschickenbreasthalves(1½to2pounds)
Arugula,forgarnish(optional)
1Heatgrilltomedium;lightlyoilgrates.Wrapgarlicclovesinaluminumfoilandgrilluntilsoftened,10to15minutes.Meanwhile,grillpeppers,skinsidedown,untilcharred,6to8minutes.Letpeppersandgarliccoolslightly.Usepapertowelstoruboffskinsfrompeppers;squeezegarlicclovesfromskins.2Inablender,combinegarlic,peppers,vinegar,2tablespoonsoliveoil,and3tablespoonswater;seasongenerouslywithsaltandpepper.Blenduntilemulsified,addingupto1moretablespoonwater,ifneeded,tothinsauce.3Rubbothsidesofchickenbreastswithremainingtablespoonoliveoil;
seasongenerouslywithsaltandpepper.Grillchickenuntilbrownedandcookedthrough,5to8minutesperside.4Servewithsauce,andgarnishwitharugula,ifdesired.
PERSERVING:707calories;29.2gramsfat;56.4gramsprotein;53.9gramscarbohydrates;4.5gramsfiber
CRISPYGINGER-LIMECHICKENTHIGHS
Chickenthighsareamoreflavorful(andeconomical)alternativetobreasts,andjustasversatile.Aspice-and-gingerrubflavorsthemeat,whiletheheatofthebroilercrispstheskin.
SERVES4 PREPTIME:20MINUTES TOTALTIME:20MINUTES
1 tablespoonfinelygratedpeeledfreshginger
1 tablespoonfreshlimejuice
2 teaspoonscurrypowder,preferablyMadras
4 scallions,trimmedandminced
Coarsesaltandfreshlygroundpepper
8 bone-in,skin-onchickenthighs(3pounds)
1Heatbroiler,withrackset4inchesfromheatsource.Inasmallbowl,combineginger,limejuice,currypowder,scallions,1teaspoonsalt,and¼teaspoonpepper.2Placechickenonarimmedbakingsheet;seasonbothsideswithsaltandpepper.Gentlyloosenskinfromeachpiecewithyourfingertips.Dividingevenly,rubgingermixtureunderskin.3Turnthighsskinsidedownonbakingsheet,andbroil5minutes.Flipthighs,andcontinuetobroiluntilskiniscrispandaninstant-readthermometerinsertedinthickestpartofthighs(avoidingbone)registers165°F,6to8minutesmore.Serve,drizzledwithpanjuices.
PERSERVING:382calories;23.5gramsfat;38.2gramsprotein;2.3gramscarbohydrates;0.8gramfiber
1½ cupswater
1 cupcouscous
1 carrot,coarselygrated
Coarsesaltandfreshlygroundpepper
½ cuppackedcilantroleaves,finelychopped,plussmallsprigsforgarnish
1 tablespoonoliveoil
Inasmallsaucepan,bringthewatertoaboil.Stirincouscous,carrot,and½teaspoonsalt;coverpan,andremovefromheat.Letstand5minutes.Fluffcouscouswithafork.Gentlystirinchoppedcilantroandoil;seasonwithsaltandpepper.Serve,garnishedwithcilantrosprigs.SERVES4
PERSERVING:200calories;3.7gramsfat;5.7gramsprotein;35.3gramscarbohydrates;2.7gramsfiber
CHICKENANDDUMPLINGS
Brimmingwithpeasandcarrotsandtoppedwithfresh-dilldumplings,thisnourishingone-potmealisjustrightforcoldevenings.Keepingtheheatatmedium-lowhelpsthechickencookslowly,soitturnsoutultra-tender.
SERVES4 PREPTIME:30MINUTES TOTALTIME:50MINUTES
3 tablespoonsunsaltedbutter
1 onion,cutinto1-inchpieces
5 carrots,slicedinto1½-inch-thickpieces
1 tablespooncoarselychoppedfreshthyme(or½teaspoondried)
1 cupall-purposeflour
1 can(14½ounces)low-sodiumchickenbroth
Coarsesaltandfreshlygroundpepper
1½ poundsboneless,skinlesschickenthighs(about6),cutinto2-inchpieces
2 tablespoonscoarselychoppedfreshdill(or¾teaspoondried)
1¾ teaspoonsbakingpowder
½ cupmilk,plusmoreifneeded
1 package(10ounces)frozenpeas(unthawed)
1InaDutchovenorheavy5-quartpotwithatight-fittinglid,meltbutterovermediumheat.Addonion,carrots,andthyme.Cover;cook,stirringoccasionally,untilonionsoftens,about5minutes.Add¼cupflour;cook,stirring,30seconds.Addchickenbrothandbringtoaboil,
stirringconstantly;seasonwithsaltandpepper.Nestlechickeninpot;reduceheattomedium-low.Cover;cook,stirringoccasionally,20minutes.2Meanwhile,makedumplings:Whiskremaining¾cupflourwiththedill,bakingpowder,and½teaspoonsalt.Withafork,graduallystirin½cupmilktoformamoistandsoftbatter.(Itshouldbejustalittlethickerthanpancakebatterandeasilydropfromthetipofaspoon;addupto2tablespoonsmoremilkifbatteristoothick.)3Stirpeasintopot.Returntoasimmer,anddropbatterinheapingtablespoonfuls,leavingspaceinbetween(dumplingswillswellastheycook).Cover,andsimmeruntilchickenistenderanddumplingsarefirm,20minutes.Serveimmediately.
PERSERVING:529calories;17.5gramsfat;44.6gramsprotein;47.3gramscarbohydrates;6.8gramsfiber
ROASTCHICKENANDPARSNIPSWITHSWISSCHARD
STRETCHITRoastedchickenbreastsgainabigboostwithsurprisingsides:caramelizedparsnipsandwiltedSwisschard.Tosavetime,thisrecipecallsforroastingfouradditionalchickenbreasthalvestouseinoneoftherecipesonthefollowingpages.
SERVES4 PREPTIME:20MINUTES TOTALTIME:55MINUTES
1½ poundsparsnips,peeledandquartered(thickerpieceshalvedagain)
3 tablespoonsoliveoil
Coarsesaltandfreshlygroundpepper
8 bone-in,skin-onchickenbreasthalves(8to10pounds)
1½ poundsSwisschard(2bunches),toughstemstrimmed,leavescoarselytornandstalkssliced1inchthick
1 tablespoonwhite-winevinegar
1Preheatovento450°F.Onarimmedbakingsheet,tossparsnipswith1tablespoonoil;seasonwithsaltandpepper.Pushparsnipstosidesofsheet;place4chickenbreasthalvesincenter.Placeremaining4chickenbreasthalvesonanotherrimmedbakingsheet.Ruballchickenonbothsideswith1tablespoonoil;seasonwithsaltandpepper.2Roast,tossingparsnipsoccasionally,untiltenderwhenpiercedwiththetipofasharpknifeandaninstant-readthermometerinsertedinthickestpartofchickenbreasts(avoidingbone)registers165°F,30to35minutes.3Meanwhile,cookchard:Inalargeskillet,heatremainingtablespoonoilovermedium.Addstalks,andcook,tossing,untilcrisp-tender,3to4minutes.Addasmanyleavestoskilletaswillfit;seasonwithsaltand
pepper,andtossuntilwilted.Continuetoaddleavesinbatches,tossing,untilwilted.Onceallchardhasbeenadded,cover,andcook,tossingoccasionally,untilchardistender,3to5minutes.Removefromheat,andstirinvinegar.4Serve4chickenbreastswithparsnipsandchard.
PERSERVING:557calories;21.7gramsfat;58.8gramsprotein;32.1gramscarbohydrates;9.6gramsfiber
Theextraroastedchickencanberefrigerated,coveredtightlywithplasticwrap,upto3days.
Abitofplanningaheadmakespreparingweeknightdinnersabreeze.UsetheextrachickenfromRoastChickenandParsnipswithSwissChardinoneoftherecipesthatfollows.
ORZOWITHCHICKEN,CORN,ANDGREENBEANS
Coarsesaltandfreshlygroundpepper
8 ouncesorzo
8 ouncesgreenbeans,trimmedandcutinto1-inchpieces
1 tablespoonoliveoil
4 garliccloves,minced
1 package(10ounces)frozencornkernels,thawed
4 cupsshreddedroastedchickenbreast
1Bringapotofwatertoaboil;addagenerousamountofsalt.Cookorzountilaldenteaccordingtopackageinstructions,addinggreenbeansduringlast6minutesofcooking.Drainorzoandbeans;rinseundercoldwatertostopthecooking.2Meanwhile,inalargeskillet,heatoilovermedium.Addgarlic;cook,stirring,untilfragrant,1to2minutes.Addcornand1teaspoonsalt;cook,stirringoccasionally,untilwarmedthrough,2to3minutes.3Tossorzoandgreenbeanswithcornmixtureandchicken.Seasongenerouslywithsaltandpepper.Thedishcanbemadeupto2daysahead;letcool,thencoverandrefrigerateuntilreadytoserve,chilledoratroomtemperature.SERVES4
PERSERVING:510calories;12.3gramsfat;39.5gramsprotein;62.1gramscarbohydrates;5.5gramsfiber
CHICKENSALAD
¼cupmayonnaise
¼ cupbuttermilk
1 tablespoonDijonmustard
1 tablespoonfreshlemonjuice
½ to1teaspoonhot-peppersauce,suchasTabasco
4 cupsshreddedroastedchickenbreast
2 celerystalks,finelychopped
½ smallredonion,finelychopped
¼ cuppackedfreshflat-leafparsleyleaves,coarselychopped
Coarsesaltandfreshlygroundpepper
Stirtogethermayonnaise,buttermilk,mustard,lemonjuice,andhot-peppersauce.Stirinchicken,celery,onion,andparsley;seasonwithsaltandpepper.Serveinasandwichoroversaladgreens.Chickensaladcanberefrigeratedupto3daysinanairtightcontainer.SERVES6
PERSERVING:236calories;9.4gramsfat;29.9gramsprotein;8gramscarbohydrates;2.9gramsfiber
Ifyoupreferpoachedchickentoroasted,youcanmakethesaladrecipewith4boneless,skinlesschickenbreasthalves(about1½pounds).Bring1inchwatertoaboilinalarge,deepskilletwithatight-fittinglid;addsalt.Addchickeninasinglelayer;cover,andreduceheattomedium-low.Simmer5minutes.Removefromheat;letchickenstand(still
covered)untilcookedthrough,12to14minutes.Removefromskillet;whencoolenoughtohandle,cutintochunks,orshredwithtwoforks.
CHICKENANDBASILSTIR-FRY
Coatingthechickenslicesincornstarchbeforecookingthemencouragesbrowning.Addthebasilafterthestir-fryisofftheheat,soitsflavorstaysbright.
SERVES4 PREPTIME:30MINUTES TOTALTIME:30MINUTES
1½ poundsboneless,skinlesschickenbreasthalves(about4),cutcrosswiseinto¼-inch-thickslices
1 tablespooncornstarch
Coarsesaltandfreshlygroundpepper
6 teaspoonsvegetableoil,suchassafflower
1 smallonion,halvedlengthwiseandcutinto¼-inch-thickwedges
2 bellpeppers(red,green,oramix),ribsandseedsremoved,cutinto¼-inch-widestrips
6 garliccloves,minced
¼ cupwater
2 tablespoonsrice-winevinegar(unseasoned)
2 tablespoonssoysauce
1½ cupsfreshThaibasil(seebelow),largerleavestorninhalf
Cookedwhiterice,forserving(optional)
1Patchickenpiecesdrywithpapertowels.Tosschickenwithcornstarchuntilcompletelycoated;seasongenerouslywithsaltandpepper.2Inalargeskillet,heat2teaspoonsoilovermedium-high.Cookhalfthechicken,turningonce,untilbrownedonbothsidesbutnotcompletely
cookedthrough,2to3minutes.Transfertoaplate.Repeatwithanother2teaspoonsoilandremainingchicken;transfertoplate.3Wipeskilletcleanwithapapertowel.Addremaining2teaspoonsoil,alongwiththeonionandbellpeppers;cookovermedium-highheat,tossingoften,untilvegetablesbegintobrown,about3minutes.Addgarlic;cook,stirring,untilfragrant,about1minute.4Addthewater,vinegar,soysauce,andchicken;cook,tossing,untilchickeniscookedthrough,about1minute.Removefromheat.Stirinbasilleaves.Serveoverrice,ifdesired.
PERSERVING:295calories;9.4gramsfat;41.2gramsprotein;10.7gramscarbohydrates;1.7gramsfiber
Thaibasilhassharp-pointedleavesandtastesofmint,cinnamon,andlicorice.Ifyoucan’tfindit,useregularbasilinstead.
LIGHTERCHICKENPOTPIE
Extravegetablesandalightercrustmakethiscomfort-foodclassicasmarterchoicethantraditionalversions.Usingstore-boughtphyllodoughcutsdownonpreptime.
SERVES4 PREPTIME:30MINUTES TOTALTIME:1HOUR20MINUTES
2 bone-in,skin-onchickenbreasthalves(2to2½pounds)
Coarsesaltandfreshlygroundpepper
3 tablespoonsoliveoil
4 carrots,slicedinto¼-inch-thickpieces
1 onion,finelychopped
¼ teaspoondriedthyme
¼ cupall-purposeflour
2½ cupsmilk
1 package(10ounces)frozenpeas,thawed
2 tablespoonsfreshlemonjuice
6 frozenphyllosheets(each12by17inches),thawed
1Preheatovento400°F.Placechickenonarimmedbakingsheet;seasonbothsideswithsaltandpepper.Roastuntilaninstant-readthermometerinsertedinthickestpartofbreasts(avoidingbone)registers165°F,25to30minutes.Letcoolslightly;removeskinandbones,andshredmeat.2Whilechickenisroasting,heat2tablespoonsoilinalargesaucepanovermedium.Addcarrots,onion,andthyme;seasonwithsaltandpepper.Cookuntilcarrotsaretender,stirringoccasionally,8to10
minutes.Addflour;cook,stirring,1minute.Graduallyaddmilk,whiskinguntilsmooth.Cook,stirringoccasionally,untilmixturecomestoasimmerandthickens,about6minutes.3Removefromheat;stirinpeas,lemonjuice,andchicken,andseasonwithsaltandpepper.Pourfillingintoa9-inchroundbakingdishordeep-dishpieplate.4Stackphylloonaworksurface.Usingaplateorpotlidasaguide,cutan11-inchroundfromthestackwithaparingknife;discardtrimmings.Stacktworoundsonworksurface,andbrushgentlywith1teaspoonoil;topwithanothertworounds,andbrushwith1teaspoonoil.Repeatwithremainingtworoundsand1teaspoonoil.Placestackedphyllooverfilling,andpressdownabout½inchfromtheedgesophyllofitsinsiderimofbakingdish,withedgesstickingstraightuparoundrim.5Bakeuntilcrustislightlygoldenandfillingisbubbling,20to25minutes.Letcool15minutesbeforecuttingandserving.
PERSERVING:507calories;16.9gramsfat;39.4gramsprotein;48.5gramscarbohydrates;6.3gramsfiber
Phyllodoughisusuallysoldin1-poundpackages,whicheachcontainabout20sheetsofdough.Thawinoriginalboxintherefrigerator(checkthelabelforinstructions),anddonotunwrapuntilreadytouse.Leftoverphyllocanbewrappedtightlyinplasticandstoredinaresealableplasticbag;refrigerateupto1weekorfreezeupto2months.
ROASTEDSTUFFEDCHICKENBREASTANDBROCCOLI
Roastingalargechickenbreastisanicealternativetocookingawholechicken,especiallyifyoupreferwhitemeat.Abone-in,skin-onturkeybreasthalf(aboutthree-and-a-halfpounds)alsoworkswellinthisrecipe;cookforaboutanhourandahalf.
SERVES4 PREPTIME:20MINUTES TOTALTIME:1HOUR20MINUTES
½ loafsoftItalianbread,tornintobite-sizepieces
1 celerystalk,thinlysliced
½ teaspoondriedsage
½ smallonion,coarselychopped
⅓ cupdriedcranberries
4 tablespoonsoliveoil
Coarsesaltandfreshlygroundpepper
1 roasterchickenbreast(3to3½pounds)
2 headsbroccoli(about1½pounds),floretsseparated,stemspeeledandslicedinto2-inchlengths
1Preheatovento450°F.Makestuffing:Combinebread,celery,sage,onion,cranberries,and1tablespoonoil;seasonwithsaltandpepper.2Pressdownoncenterofbreastwiththepalmofyourhanduntilthebreastbonecracks.Workingfromneckendofchicken,usefingerstoloosenskinfromflesh,andseparateskinfromcenterbreastbonewithaparingknife.Generouslyseasonunderandoverskinwithsaltandpepper.Tuckstuffingunderskin,distributingevenly.Rubskinwith1
tablespoonoil,andplaceonarimmedbakingsheet.3Roastuntilaninstant-readthermometerinsertedinthickestpartofbreast(avoidingbone)registers165°F,45to60minutes.Removefromoven;coverlooselywithaluminumfoil,andletrest15minutes.4Meanwhile,tossbroccoliwithremaining2tablespoonsoilonanotherbakingsheet;seasonwithsaltandpepper.Roastuntilbeginningtobrown,15to20minutes,tossinghalfwaythrough.5Removechickenbreastmeatfrombone;slicecrosswise.Servechickenwithbroccoli.
PERSERVING:709calories;31.9gramsfat;70.3gramsprotein;34gramscarbohydrates;4.5gramsfiber
GRILLEDGREEKCHICKENKEBABSWITHMINT-FETASAUCE
Chickenthighsstaymoistwhencutintopiecesandgrilled.Youcouldsubstituteothervegetables,suchassummersquashorbellpeppers,forthezucchini.Ifusingwoodenskewers,soaktheminwaterforfifteenminutestokeepthemfromscorchingonthegrill.
SERVES4 PREPTIME:30MINUTES TOTALTIME:1HOUR(WITHMARINATING)
1 poundboneless,skinlesschickenthighs(about4),cutinto1-inchpieces(24total)
1 zucchini,halvedlengthwiseandcutcrosswiseinto1-inchpieces(16total)
½ smallredonion,quarteredlengthwise,layersseparated
2 tablespoonsoliveoil
1 teaspoondriedoregano
3 tablespoonsred-winevinegar
Coarsesaltandfreshlygroundpepper
Vegetableoil,forgrill
½ cupcrumbledfeta(2ounces)
¼ cupplainyogurt
1 cuppackedfreshmintleaves,plusmoreforgarnish(optional)
1Inaresealableplasticbag,combinechicken,zucchini,onion,oliveoil,oregano,and2tablespoonsvinegar;seasonwith½teaspoonsaltand¼teaspoonpepper.Marinateatroomtemperature30minutes(or
refrigerateuptoovernight;placebagonaplate,incaseofleaks).2Heatgrilltomedium;lightlyoilgrates.(Alternatively,heatagrillpanovermedium-high.)Ontoeachskewer,thread3piecesofchickenwithzucchiniandonion.Grillskewers,turningoccasionally,untilchickeniscookedthroughandvegetablesaretender,12to14minutes.3Tomakesauce,blendfeta,yogurt,mint,andremainingtablespoonvinegarinafoodprocessoruntilsmooth.Servekebabswithdippingsauceandgarnishwithmintleavesifdesired.
PERSERVING:293calories;19gramsfat;24.6gramsprotein;6gramscarbohydrates;2.4gramsfiber
1½ cupswater
1 cuplong-grainwhiterice
Coarsesaltandfreshlygroundpepper
¼ cuppinenuts,toasted
1 tablespoonextra-virginoliveoil
½ teaspoonfinelygratedlemonzest,plus1tablespoonlemonjuice
1Inamediumsaucepan,bringthewatertoaboil.Addrice;seasonwithsaltandpepper,andreturntoaboil.Reducetoasimmer,cover,andcookuntilriceistenderandhasabsorbedallliquid,15to17minutes.Removefromheatandletstand,covered,5minutes.2Fluffricegentlywithafork,thentosswithpinenuts,oil,andlemonzestandjuice.Seasonwithsaltandpepper,andserve.SERVES4
CHICKENMILANESEWITHARUGULASALAD
Milanese,whichmeans“inthestyleofMilan,”referstomeat(chicken,pork,orveal)thatispoundedtoaneventhicknessandthenbreaded.Inthismorehealthful(andspatter-free)versionoftheclassicItaliandish,thecutletsarebaked,notpan-fried.
SERVES4 PREPTIME:20MINUTES TOTALTIME:35MINUTES
1¼ cupsplaindriedbreadcrumbs,homemadeorstore-bought
¼ cupplus2tablespoonsoliveoil
⅓ cupall-purposeflour
2 largeeggs,lightlybeaten
Coarsesaltandfreshlygroundpepper
4 boneless,skinlesschickenbreasthalves(1½to2pounds)
2 tablespoonsfreshlemonjuice,pluslemonwedgesforserving
5 ouncesbabyarugula
1 smallredonion,halvedlengthwiseandthinlysliced
1Preheatovento425°F.Onarimmedbakingsheet,tossbreadcrumbswith¼cupoiluntilwellcombined;spreadevenlyonsheet.Cook,tossingonce,untilgoldenbrown,6to8minutes.Placeflour,eggs,andbreadcrumbsinseparateshallowbowls;seasoneachwithsaltandpepper.Placeawirerackonthebakingsheet.2Workingwithoneatatime,placechickenbreastsbetweentwolargepiecesofplasticwrap.Usingtheflatsideofameatmalletorthebottom
ofasmall,heavypan,poundeachpieceuntil½inchthick.Patchickendrywithpapertowels.Dredgechickeninflour,turningtocoatbothsides,thenshakeoffexcess.Dipchickenineggs,coatingcompletelyandallowingexcesstodripbackintobowl.Coatentirelyinbreadcrumbs,pressingfirmlytoadhere.3Placebreadedchickenonrack,andbake(withoutturning)untilbrownedandjustcookedthrough,10to15minutes.4Whenchickenisalmostfinishedcooking,whisktogetherremaining2tablespoonsoilandthelemonjuiceinasaladbowl;seasonwithsaltandpepper.Addarugulaandonion;tosstocoat.Servesaladoverchicken,withlemonwedgesontheside.
PERSERVING:590calories;27gramsfat;49.1gramsprotein;35.9gramscarbohydrates;2.7gramsfiber
JERKCHICKEN
JerkseasoningisafieryspicerubthatoriginatedontheCaribbeanislandofJamaica.Youcanmarinatethechickenovernight.Assemblethecucumberandwatermelonsaladwhilethechickenisgrilling.
SERVES4 PREPTIME:40MINUTES TOTALTIME:2HOURS40MINUTES(WITHMARINATING)
1 bunchscallions,trimmedandfinelychopped(1½cups)
2 garliccloves,finelychopped
1 jalapeñochile,finelychopped(ribsandseedsremovedforlessheat,ifdesired)
2 tablespoonsfreshlimejuice
2 tablespoonsoliveoil
1 tablespoonlight-brownsugar
1½ teaspoonsgroundallspice
1 teaspoondriedthyme
½ teaspoongroundcinnamon
Coarsesalt
2 tablespoonswater
8 pieces(drumsticksandthighs)bone-in,skin-onchicken(2½pounds)
Vegetableoil,forgrill
1Inablender,combinescallions,garlic,jalapeño,limejuice,oliveoil,brownsugar,allspice,thyme,cinnamon,1teaspoonsalt,andthewater;blenduntilsmooth.Reserve¼cupforbrushing.2Placechickeninashallowdishoralargeresealableplasticbag;seasonalloverwithsalt.Pourmarinadeoverchicken;tosstocoat.Cover(orseal);refrigerate,turningonceortwice,atleast2hours(oruptoovernight;placebagonaplateincaseofleaks).3Heatgrilltomedium-high;lightlyoilgrates.Liftchickenfrommarinade,lettingexcessdripoff(discardmarinade);placeongrill,andcover.Cook,turningoccasionally,untilchickenisblackenedinspots,about10minutes.4Movechickentoacoolerpartofthegrill;brushwithreservedmarinade.Cover,andgrilluntilchickeniscookedthrough,10to15minutesmore.Serveimmediately.
PERSERVING:249calories;11.8gramsfat;27.3gramsprotein;8.4gramscarbohydrates;1.6gramsfiber
1 Englishcucumber,peeledandcutinto½-inchcubes
1 small(or½large)seedlesswatermelon,cutinto½-inchcubes
3 tablespoonsfreshlimejuice(from2limes)
Coarsesaltandfreshlygroundpepper
Inalargebowl,tosscucumberandwatermelonwithlimejuice,¾teaspoonsalt,and⅛teaspoonpepper(ortotaste).Serveimmediately.SERVES4
PERSERVING:49calories;0.3gramfat;1.3gramsprotein;11.8gramscarbohydrates;1.2gramsfiber
BRAISEDCHICKENWITHSHALLOTS
Thighsarethebestcutforbraising,astheybecomeverytenderwhensimmeredforalongperiod.Thisdishisevenbetterthenextday,oncetheflavorshavehadachancetomeld.
SERVES4 PREPTIME:35MINUTES TOTALTIME:1HOUR10MINUTES
¼cupall-purposeflour
8 bone-in,skinlesschickenthighs(3pounds)
Coarsesaltandfreshlygroundpepper
2 tablespoonsoliveoil
1 poundsmallshallots(about12),peeledandhalved
5 garliccloves,halvedlengthwise
½ cupdrywhitewine
3 tablespoonsDijonmustard
1½ cupswater
1 pintcherrytomatoes,halved
Freshtarragonleaves,forgarnish(optional)
1Placeflourinashallowbowl.Patchickendrywithpapertowels.Seasononbothsideswithsaltandpepper;dredgeinflour,turningtocoatandshakingoffexcess.2InaDutchovenorheavy5-quartpotwithatight-fittinglid,heatoilovermedium-high.Cookchickenuntilbrowned,3to4minutesperside.Transfertoaplate.3Addshallotsandgarlictopot;cook,stirringoccasionally,untilslightlysoftenedandgoldenbrown,about5minutes.Addwine;cookuntil
evaporated,3to5minutes.Stirinmustardandthewater;bringtoaboil.Returnchicken,bonesidedown,topot.Reduceheattoasimmer;cover,andcookuntilchickenistenderandcookedthrough(juicesshouldrunclearwhenpierced),30to35minutes.Transferchickentoaplate;coverlooselywithaluminumfoiltokeepwarm.4Addtomatoestopot;seasonwithsaltandpepper.Cookoverhighheatuntiltomatoessoftenandsaucethickens,6to8minutes.Reduceheattomedium-low,andreturnchickentopot;cookuntilheatedthrough.Serve,garnishedwithtarragon,ifdesired.
PERSERVING:588calories;24gramsfat;47.1gramsprotein;42.2gramscarbohydrates;2.7gramsfiber
Tomakeahead,letcoolcompletely,thenrefrigerateinacovereddishupto2days.Toserve,reheatovermedium-low,stirringfrequently.
THYME-ROASTEDCHICKENSWITHPOTATOES
STRETCHITThisrecipecallsforroastingtwochickensinthesamepan:Serveonebirdandhalfthepotatoesasamealforfour,andsavetherestfortherecipesonthefollowingpages.Ifcookingonlyonechicken,simplyreducetheingredientsbyhalf.
SERVES8 PREPTIME:20MINUTES TOTALTIME:1HOUR30MINUTES
3 poundsnewredpotatoes,halved
3 tablespoonsoliveoil
Coarsesaltandfreshlygroundpepper
¼ cupfreshthymeleaves(or1tablespoondried)
2 wholechickens(3½to4poundseach),rinsedandpatteddry
1Preheatovento450°F.Onalargerimmedbakingsheet,tossthepotatoeswith2tablespoonsoil,1½teaspoonssalt,and¼teaspoonpepper.2Combinethyme,2teaspoonssalt,and¼teaspoonpepper;tosstoblend.Removegibletsandliversfromchickencavities.Workingfromneckendofchickens,gentlyseparateskinfromfleshwithyourfingertips,includingthighandlegareas.Rubthymemixtureunderskinofeachchicken,dividingevenly;seasoncavitiesgenerouslywithadditionalsaltandpepper.Tuckwingsunderbreasts.Usingkitchentwine,tielegstogethersecurelyontopofchickens.(Thishelpsthechickenscookevenlyandpreservestheirshape.)3Nestlechickens,breastsidesup,amongpotatoes;rubchickenswithremainingtablespoonoil,dividingevenly,andseasoneachwithsaltandpepper.
4Roast,tossingpotatoesoccasionallyandbastingchickenwithpanjuices,untilaninstant-readthermometerinsertedinthickestpartofthigh(avoidingbone)registers165°F,about1hour.5Letchickensrestinawarmspot10minutesbeforecarvingandservingwiththepotatoes.
PERSERVING:374calories;22gramsfat;40.9gramsprotein;0.4gramcarbohydrates;0.2gramfiber
Ifsavingextrachickenandpotatoesforlater,letthemcoolcompletely,thenrefrigerate,coveredtightly,upto3days.
UsingonlyoneofthetheThyme-RoastedChickenswithPotatoeswillleaveyouwithanextracookedbird(aboutfourcupsshreddedorcut-upmeat)toincorporateintooneoftheserecipes.Ofcourse,youcanalsomakeeitherofthesedisheswithstore-boughtrotisseriechicken.
GREENCHICKENCURRY
1 tablespoonvegetableoil,suchassafflower
12 ouncesgreenbeans,trimmedandhalveddiagonally
1 onion,halvedlengthwiseandslicedcrosswise½inchthick
Coarsesaltandfreshlygroundpepper
2 tablespoonsThaigreencurrypaste
4 cupscut-uproastedchicken
1 can(14½ounces)coconutmilk
½ cuplow-sodiumstore-boughtchickenbroth
1 cuppackedtornfreshbasilleaves
1 to2teaspoonsfreshlimejuice
Cookedrice,suchasbasmatiorjasmine,forserving(optional)
1Heatoilinalargeskilletovermedium.Addgreenbeansandonion;seasonwithsaltandpepper.Cook,tossingfrequently,untilonionbeginstosoften,5to7minutes.2Addcurrypaste;cook,stirringandscrapingbottomofskillet,untilpasteisslightlydarkened,3to4minutes.Addchicken,coconutmilk,andchickenbroth;bringtoasimmer.3Cookuntilvegetablesaretenderandsauceisslightlythickened,stirringoccasionally,5to8minutes.Removefromheat.Addbasilandlimejuice.Seasonwithsalt,andstirtocombine;serveoverrice,ifdesired.SERVES4
PERSERVING:707calories;29.2gramsfat;56.4gramsprotein;53.9grams
carbohydrates;4.5gramsfiber
HALF-HOURCHICKENGUMBO
3 tablespoonsvegetableoil,suchassafflower
⅓ cupall-purposeflour
2 redbellpeppers,ribsandseedsremoved,coarselychopped
1 onion,coarselychopped
4 garliccloves,finelychopped
1 teaspoondriedoregano
Coarsesaltandfreshlygroundpepper
2 cupslow-sodiumstore-boughtchickenbroth
2 cupswater
1 package(10ounces)frozencutokra(unthawed)
8 ouncessmoked(precooked)andouillesausage,halvedlengthwiseandsliced¼inchthick
4 cupsshreddedroastedchicken
Cornbread,homemadeorstore-bought,forserving(optional)
1InaDutchovenorheavy5-quartpot,heatoilovermedium.Addflour,andcook,whiskingconstantly,untilpalegolden,5to7minutes.Stirinbellpeppers,onion,garlic,andoregano;seasonwithsaltandpepper.Cook,stirringoccasionally,untilvegetablesaretender,10to12minutes.2Addchickenbrothandthewater;stirinokraandsausage.Bringtoaboil.Stirinshreddedchicken,andcookuntilheatedthrough,1to2minutes.Seasonwithsaltandpepper.Servewithcornbread,ifdesired.SERVES4
PERSERVING:541calories;30.4gramsfat;47.2gramsprotein;20.6gramscarbohydrates;3.8gramsfiber
MINITURKEYMEATLOAVES
Cookingfoursmallmeatloavesinsteadofonelargeloafreducesthecookingtime;servethemhotfromtheoven,atroomtemperature,orevenchilled,ontheirownorslicedandtuckedintocrustyFrenchbread.
SERVES4 PREPTIME:30MINUTES TOTALTIME:1HOUR10MINUTES
1 tablespoonoliveoil
1 onion,finelychopped
1 carrot,finelychopped
1 redbellpepper,ribsandseedsremoved,finelychopped
1 slicewhitesandwichbread
¼ cupmilk
¼ cupplus2tablespoonstomatochilisauce,suchasHeinz
1¼ poundsgrounddark-meat(atleast7%fat)turkey
1 largeegg
1 teaspoondriedsage
Coarsesaltandfreshlygroundpepper
1Preheatovento350°F.Inalargeskillet,heatoiloverlow.Addonion,carrot,andbellpepper;cook,stirringfrequently,untilvegetablesaretender,about10minutes.Transfervegetablestoalargebowl.Crumbleinbread;addmilkand2tablespoonschilisauce,andstirtocombine.Letcoolcompletely.2Addturkey,egg,andsage;seasonwith1½teaspoonssaltand¾teaspoonpepper.Usingyourhands,gentlymixtocombine.Dividemeat
mixtureintofourequalparts.Gentlyshapeeachintoa3-by-4-by-2-inchloafonarimmedbakingsheet,leavingamplespaceinbetween.3Rubremaining¼cupchilisauceovertopsofloaves,dividingequally.Bakeuntilaninstant-readthermometernsertedincenterofmeatloavesregisters165°F,35to40minutes.
PERSERVING:343calories;17.3gramsfat;28.2gramsprotein;17.7gramscarbohydrates;1.9gramsfiber
Lookforgroundturkeylabeled“7%fat.”Donotuse100percentleangroundturkey,ortheloaveswillnotbeasjuicy.
TEX-MEXTURKEYANDBEANCHILI
Chilipowder,chocolate,andcuminareoftencombinedinTex-Mexcooking,andthisturkeychilistaystruetothoseroots.Therecipemakesalargeyield,soyoucanservesomechilirightaway,thenfreezetheresttoenjoylater.
SERVES8 PREPTIME:30MINUTES TOTALTIME:1HOUR30MINUTES
4 slicesbacon(4ounces),cutcrosswiseinto½-inch-thickstrips
3 poundsgrounddark-meat(atleast7%fat)turkey
4 onions,coarselychopped
4 garliccloves,minced
2 jalapeñochiles,minced(ribsandseedsremovedforlessheat,ifdesired)
3 tablespoonschilipowder
3 tablespoonsunsweetenedcocoapowder
4 teaspoonsgroundcumin
2 cans(28ounceseach)wholepeeledtomatoesinpuree
2 tablespoonsunsulfuredmolasses
1 cupwater
Coarsesalt
3 cans(15½ounceseach)pintobeans,drainedandrinsed
Assortedtoppings,suchascheddarcheese,sourcream,pickledjalapeñoslices,andfreshcilantro,forserving
1HeataDutchovenorheavy5-quartpotovermedium.Addbacon;cook,stirringoccasionally,untilcrisp,6to8minutes.Raiseheattohigh;addturkey.Cook,stirringandbreakingupmeatwithaspoon,untilnolongerpink,8to10minutes.2Addonions,garlic,andjalapeños;cookuntilsoft,stirringoften,about5minutes.Stirinchilipowder,cocoa,andcumin;cook,stirring,untilfragrant,about1minute.3Breakuptomatoeswithkitchenshearsoryourhands,andaddthemtothepotalongwiththepuree.Addmolasses,thewater,and4teaspoonssalt;bringtoaboil.Reduceheattoasimmer;cook,partiallycovered,30minutes.4Addbeans;continuecooking(uncovered)untilturkeyisverytenderandliquidhasthickened,about30minutesmore.Servehot,withassortedtoppings,asdesired.
PERSERVING:480calories;13.7gramsfat;46.6gramsprotein;47.1gramscarbohydrates;14.5gramsfiber
Chilicanberefrigeratedupto2daysorfrozenupto3months;letcoolcompletelybeforetransferringtoanairtightcontainer.Defrostintherefrigerator,andreheatovermedium-lowbeforeserving.
PAN-FRIEDSHELLSTEAKANDPAPRIKASTEAKFRIES
Togettheperfectsear,makesuretoheattheskilletwellbeforeaddingtheshellsteaks,andwaituntiltheyreleaseeasilyfromthebottomoftheskilletbeforeflippingthem.
SERVES4PREPTIME:20MINUTESTOTALTIME:20MINUTES
4 shellsteaks(each8ouncesand¾inchthick)
Coarsesaltandfreshlygroundpepper
1 tablespoonunsaltedbutter
½ cupwater
Watercress,forgarnish
1Patdrysteakswithpapertowels.Seasononbothsideswithsaltandpepper.Heatalargeskilletoverhigh;meltbutter,swirlingtocoatbottomofpan.Workingintwobatches,cooksteaks7to8minutesformedium-rare,turningonce.Transfersteakstoplates.2Removeskilletfromheat;addthewaterandscrapeupbrownedbitsfrombottomofskilletwithawoodenspoon.Seasonpansaucewithsaltandpepper.Strainthroughafinesieve,ifdesired,discardingsolids.Servesteakswithsaucespoonedovertop.Garnishwithwatercress.
PERSERVING:577calories;43.5gramsfat;43.2gramsprotein;0gramscarbohydrates;0gramsfiber
It’squickworktomakeasaucebyaddingliquidtothepanandscrapinguptheflavorfulbitsfromthebottomofthehotskillet.Ifdesired,usewine(redorwhite)orbrothinplaceofwater.
BEEFSKEWERSWITHHORSERADISHDIPPINGSAUCE
Youdon’talwaysneedagrilltocookskewers(orkebabs);here,theyareconvenientlybroiledinstead.Ifusingwoodenskewers,soaktheminwaterforfifteenminutestokeepthemfromscorching.
SERVES4 PREPTIME:15MINUTES TOTALTIME:15MINUTES
2 garliccloves,peeled
2 tablespoonsfreshrosemaryleaves
Coarsesaltandfreshlygroundpepper
1 tablespoonoliveoil
1½ poundsflatiron(shouldertopblade)steaks(about3),anygristleremoved
½ cupsourcream
1 tablespoonpreparedhorseradishsauce
1Heatbroiler,withrackset4inchesfromheatsource.Linearimmedbakingsheetwithaluminumfoil.2Onacuttingboard,chopgarlicandrosemary,andsprinklewithalittlesalt.Pressingfirmly,rockbladeofknifebackandforthacrossmixturetomakeapaste.Transfertoabowl,andstirinoil;seasonwithsaltandpepper.3Cutsteaksintotwenty-four1½-inchpieces.Addtobowlwithgarlicmixture;tosstocoat.Thread3piecesofbeefontoeachof8skewers;placeskewersonthebakingsheet.Broil(withoutturning)4to6minutesformedium-rare.4Meanwhile,inabowl,stirtogethersourcreamandhorseradish;season
withsaltandpepper.Servebeefskewerswithhorseradishsauceontheside.
PERSERVING:377calories;24gramsfat;34gramsprotein;2.1gramscarbohydrates;0.3gramfiber
2 tablespoonsoliveoil
1 tablespoonwhite-winevinegar
1 tablespoonDijonmustard
Coarsesaltandfreshlygroundpepper
2 buncheswatercress(12ounceseach),toughstemstrimmed
½ Englishcucumber,halvedlengthwiseandthinlyslicedintohalf-moons
Inalargebowl,whisktogetheroil,vinegar,andmustard;seasonwithsaltandpepper.Addwatercressandcucumber,andtosstocombine.Serveimmediately.SERVES4
PERSERVING:88calories;7gramsfat;3.8gramsprotein;4.4gramscarbohydrates;1gramfiber
LONDONBROILWITHPOTATOESANDPEPPERS
Broilingisagreatyear-roundmethodforpreparingsteaks,sincethehighheatbrownsthemeatquicklywithoutovercookingtheinterior.ForaSpanishvariation,substituteanequalamountofsmokedpaprikafortheregularvarietyusedinthespicerub.
SERVES4PREPTIME:30MINUTESTOTALTIME:40MINUTES
¼cupplus1teaspoonvegetableoil,suchassafflower
1½ poundsnewredpotatoes,scrubbedandcutinto¾-inchpieces
2 yelloworredbellpeppers,ribsandseedsremoved,cutinto½-inchpieces
Coarsesaltandfreshlygroundpepper
1½ poundssteaksforLondonbroil,suchassirloinortopround(about1inchthick)
1 tablespoonpaprika
1Heatbroiler,withrackset4inchesfromheatsource.Inalargeskillet,heat¼cupoilovermedium.Addpotatoesandcook,turningoccasionally,untilgolden,15to20minutes.Addpeppers;seasonwithsaltandpepper.Continuetocook,tossingoccasionally,untilvegetablesaretender,about10minutesmore.2Meanwhile,rubbeefwithremainingteaspoonoil;seasonwithpaprika,salt,andpepper.Broil,turningonce,untilaninstant-readthermometerinsertedinthickestpartregisters130°F(formedium-rare),10to15minutes.Transfertoaplate;coverlooselywithaluminumfoil,andletrest10minutes.Thinlyslicebeefagainstthegrain,andservewithpotatoesandpeppers.
PERSERVING:529calories;27.5gramsfat;38.9gramsprotein;31.7gramscarbohydrates;4gramsfiber
Thenameofthisdishreferstothewaythesteakisprepared,notaparticularcutofmeat,althoughyoucanoftenfindsteakslabeled“Londonbroil”inthegrocerystore.Flanksteakistraditional,butrequiresmarinatingbeforebroilingtobetender.Forthisrecipe,chooseamongothercommoncuts,includingsirloinandtopround,whicharenaturallytender.
RIB-EYEWITHGARLIC-THYMEMARINADE
Thekeytoachievingcleargrillmarksistomakesurethegratesofthegrillareproperlycleaned,heated,andoiledbeforecookingthesteaks.Thesteakscanmarinateuptoovernightintherefrigerator.
SERVES4 PREPTIME:15MINUTES TOTALTIME:1HOUR20MINUTES(WITHMARINATING)
2 tablespoonsoliveoil
6 garliccloves,coarselychopped
2 tablespoonsfreshthymeleaves(or1teaspoondried)
2 rib-eyesteaks(eachabout1poundand1½inchesthick)
Vegetableoil,forgrill
Coarsesaltandfreshlygroundpepper
1Combineoil,garlic,andthymeinalargedish;addsteaks,andturntocoat.Coverdishwithaluminumfoil;refrigerate.Letmarinate,turningsteaksoccasionally,atleast1hour(oruptoovernight).2Heatgrilltomedium-high;lightlyoilgrates.Removesteakfrommarinade,lettingexcessdripoff(discardmarinade);seasonwithsaltandpepper.Covergrill;cook,turningonce,6to7minutesformedium-rare.Letrest5minutesbeforeslicing.
PERSERVING:598calories;45.6gramsfat;42.4gramsprotein;1.8gramscarbohydrates;0.3gramfiber
Coarsesaltandfreshlygroundpepper
1¾ poundsgreenbeans,stemendstrimmed
1 tablespoonoliveoil
½ cupslicedunblanchedalmonds,toasted,forgarnish
1Bringalargepotofwatertoaboil;addagenerousamountofsalt.Cookgreenbeansuntilbrightgreenandcrisp-tender,6to8minutes.Draininacolander;rinseundercoldwateruntilcool,andpatdrywithpapertowels.2Inalargebowl,tossgreenbeanswiththeoil;seasonwithsaltandpepper.Serve,garnishedwithtoastedalmonds.SERVES4
PERSERVING:113calories;9.5gramsfat;3.4gramsprotein;5.8gramscarbohydrates;3gramsfiber
3 tablespoonsred-winevinegar
3 tablespoonsoliveoil
1 shallot,minced
2 teaspoonscapers,drained,rinsed,andcoarselychopped
3 ripebeefsteaktomatoes
Coarsesaltandfreshlygroundpepper
Inasmallbowl,whisktogethervinegarandoil;stirinshallotandcapers.Placetomatoesinaservingbowl.Drizzlewithdressing,andseasonwithsaltandpepper.SERVES4
PERSERVING:123calories;10.6gramsfat;1.4gramsprotein;7.5gramscarbohydrates;1.6gramsfiber
ROASTBEEFWITHPEPPERS,ONIONS,ANDPOTATOES
STRETCHITLean,tendereye-of-roundisaninexpensiveoptionforroasting,andyoucangetanothermealoutoftheleftovers.Thisrecipecallsforatwo-and-a-half-poundroast,halfofwhichcanbeusedintherecipesonthefollowingpages.
SERVES4PREPTIME:20MINUTESTOTALTIME:1HOUR20MINUTES
5mixedredandyellowbellpeppers,ribsandseedsremoved,cutinto1-inch-widestrips
2 redonions,halvedlengthwiseandcutinto1-inchwedges
¾ poundnewwhitepotatoes,scrubbedandcutinto1-inchpieces
5 garliccloves,3leftwhole,2cutinto6sliverseach
2 tablespoonsoliveoil
Coarsesaltandfreshlygroundpepper
2½ poundseye-of-roundbeefroast
¾ teaspoondriedthyme
1Preheatovento400°F.Placepeppers,onions,potatoes,andwholegarlicclovesonalargerimmedbakingsheet.Drizzlewith1tablespoonoil,andseasonwithsaltandpepper;tosstocoat.2Usingaparingknife,make12smallslitsintopandsidesofroast;insertgarlicslivers.Movevegetablestosidesofbakingsheet.Placebeefincenter,andrubwithremaining1tablespoonoil.Combine1½teaspoonscoarsesalt,½teaspoonpepper,andthyme;rubmixtureoverbeef.3Transfertooven;roast,tossingvegetablesoccasionally,untiltenderandaninstant-readthermometerinsertedintothickestpartofbeef
registers130°Fformedium-rare,40to50minutes.Letmeatstand10minutes,coveredlooselywithaluminumfoil.Cuthalfthemeatintoverythinslices;servewithvegetables.
PERSERVING:352calories;10.8gramsfat;34.8gramsprotein;29.2gramscarbohydrates;5.3gramsfiber
Letleftoverbeefcooltoroomtemperaturebeforecoveringtightlyandrefrigerating,upto2days.
RoastbeefsandwichesmakegooduseofmeatleftoverfromRoastBeefwithPeppers,Onions,andPotatoes.Herearetwounexpectedtakesontheclassic.
OPEN-FACEROASTBEEFSANDWICHES
½cupsourcream
1 to2tablespoonspreparedhorseradishsauce
Coarsesaltandfreshlygroundpepper
3 buncheswatercress(about1pound),toughstemstrimmed
1 tablespoonwhite-winevinegar
1 tablespoonoliveoil
1 poundcookedroastbeef,roomtemperature,thinlysliced
4 thickslicescountrybread,toasted
1Inasmallbowl,combinesourcreamandhorseradish;seasonwithsaltandpepper.2Tosswatercresswithvinegarandoil;seasonwithsaltandpepper.Placebeefoneachoffourbreadslices;topwithhorseradishcream.Servewithwatercresssalad.SERVES4
PERSERVING:377calories;14.6gramsfat;44gramsprotein;23.9gramscarbohydrates;2.7gramsfiber
ROASTBEEFSANDWICHESWITHPESTOMAYONNAISE
¼cupmayonnaise
4 teaspoonspesto,homemadeorstore-bought
4 teaspoonsgrainymustard
Coarsesaltandfreshlygroundpepper
4 onionrolls,halved
2 cupsmixedbabygreens
1 poundcookedroastbeef,roomtemperature,thinlysliced
8 thinslicesredonion
8 cornichons(orgherkins),halvedlengthwise
1Inasmallbowl,mixtogethermayonnaise,pesto,andmustard;seasonwithsaltandpepper.2Layereachbottomrollhalfwithpestomayonnaise,greens,beef,onion,andcornichons,dividingevenly;topwithotherrollhalf.SERVES4
PERSERVING:457calories;25.8gramsfat;21.5gramsprotein;36gramscarbohydrates;3.4gramsfiber
GRILLEDSTEAKWITHSOUTHWESTERNTHREE-TOMATOSALSA
Trythecolorfulsalsathattopsthesesteaksongrilledhamburgersorchicken,orasadipfortortillachips.Orreplaceitwithoneofthevarieties.
SERVES4 PREPTIME:20MINUTES TOTALTIME:20MINUTES
3 plumtomatoes,coredandseeded(seeright)
1 jalapeñochile,coarselychopped(ribsandseedsremovedforlessheat,ifdesired)
1 tablespoonfreshlimejuice
½ teaspoongroundcumin
2 yellowtomatoes(orheirloomvarieties,suchaszebra),cored,seeded,andcutinto¼-inchpieces
2 tablespoonsoil-packedsun-driedtomatoes,thinlyslicedcrosswise,plus1tablespoonoilfromjar
Coarsesaltandfreshlygroundpepper
Vegetableoil,forgrill
4 bonelessstripsteaks(10to12ounceseach)
1Makesalsa:Inafoodprocessor,pureeplumtomatoes,jalapeño,limejuice,andcumin;transfertoasmallbowl.Stirinyellowandsun-driedtomatoes.Seasonwithsaltandpepper.2Heatgrilltomedium-high;lightlyoilgrates.Patdrysteakswithpapertowels.Seasononbothsideswithsaltandpepper.Covergrill;cook,turningonce,about8minutesformedium-rare.Justbeforeserving,stiroilfromsun-driedtomatoesintosalsa.Servesteakstoppedwithsalsa.
PERSERVING:526calories;37gramsfat;39gramsprotein;6.4gramscarbohydrates;1.7gramsfiber
Topreparethetomatoes,cutoffbothendswithasharpchef’sknife,thenmakealengthwisecutabout¾inchintotomato.Leavebladeinplaceasyourotatefruit,removingcoreandseedypulp.Thencutfirmouterfleshasdesired.
COCONUTANDBEEFCURRYWITHNOODLES
Store-boughtcurrypasteisahandyshortcutforpreparingThai-andIndian-styledishesathome.Here,justonetablespoonaddsthecharacteristiccolorandflavortobeefandnoodles.LookforthepastenearotherAsianingredientsinthesupermarket.SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
Coarsesaltandfreshlygroundpepper
8 ouncesvermicelli(ricenoodles)orangel-hairpasta
2 tablespoonsvegetableoil,suchassafflower
1 poundbeefsirloin,cutintothin2-inch-longstrips
1 redonion,halvedlengthwiseandthinlysliced
2 redbellpeppers,ribsandseedsremoved,thinlyslicedlengthwise
¼ cupwater
1 tablespoonThairedcurrypaste
1 can(14ounces)unsweetenedcoconutmilk
1 cuppackedfreshbasilleaves
1 tablespoonfreshlimejuice
1Bringalargepotofwatertoaboil;addagenerousamountofsalt.Cooknoodlesuntiltenderaccordingtopackageinstructions;drain.2Meanwhile,inalargeskillet,heat1tablespoonoilovermedium-high.Seasonbeefwithsaltandpepper;addhalfthebeeftoskillet.Cook,withoutstirring,untilbrownedononeside,1to2minutes.Transferbeeftoaplate.Repeatwithremainingtablespoonoilandbeef.
3Addonion,bellpeppers,andthewatertoskillet;seasonwithsaltandpepper.Cook,stirringoccasionally,untilvegetablesarecrisp-tender,3to4minutes.Addcurrypaste;cook,stirringandscrapingbottomofskillet,untilfragrantandcombined,about1minute.4Returnbeefandanyaccumulatedjuicestoskillet;addcoconutmilk.Simmeruntilsaucethickensslightly,4to5minutes.Removefromheat.Stirinbasilandlimejuice,andseasonwithsaltandpepper.Servebeefmixtureovernoodles.
PERSERVING:681calories;36.6gramsfat;35.2gramsprotein;52gramscarbohydrates;3.1gramsfiber
BEEFANDSCALLIONSTIR-FRY
Crispscallionsprovidethevegetablebaseforthistastystir-fry.Ifthescallionsareparticularlythick,cutthewhitepartsinhalflengthwise;theywillcookthroughmorequickly.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
¾cupwater
2 tablespoonshoisinsauce
2 tablespoonsrice-winevinegar(unseasoned)
1 tablespooncornstarch
Coarsesalt
½ teaspooncrushedred-pepperflakes,plusmoreforserving(optional)
1 tablespoonplus1teaspoonvegetableoil,suchassafflower
1¼ poundsflanksteak,cutdiagonallyacrossthegraininto½-by-3-inchstrips
4 garliccloves,minced
2 bunchesscallions,trimmed,slicedcrosswise1½inchesthick,whiteandgreenpartsseparated
Cookedrice,forserving(optional)
1Inasmallbowl,whisktogetherthewater,hoisinsauce,vinegar,cornstarch,¾teaspoonsalt,and½teaspoonred-pepperflakes.2Heat1tablespoonoilinalargeskilletoverhigh.Pat-drysteakwithpapertowels.Intwobatches,cooksteakuntillightlybrowned,turningonce,about2minutesperbatch.Transfermeattoaplate.
3Addremainingteaspoonoiltoskilletalongwithgarlicandwhitepartsofscallions.Cook,tossingoften,untilfragrant,about1minute.Whiskhoisinmixturetocombine;addtopanalongwithscalliongreens.4Returnmeattopan;cook,tossingtocoatsteakwithsauce,1minute.Removefromheat.Serveimmediatelyoverriceandsprinkledwithmorered-pepperflakes,asdesired.
PERSERVING:319calories;16.5gramsfat;31.1gramsprotein;11.6gramscarbohydrates;1.3gramsfiber
SPINACH-STUFFEDROLLEDFLANKSTEAK
Butterflyingasteakisactuallyquitesimpleandcanbedonequicklyathome,butyoucanalsoaskyourbutchertodoit.
SERVES4 PREPTIME:30MINUTES TOTALTIME:40MINUTES
2 packages(10ounceseach)frozenspinach,thawed
¼ cuppackedfreshflat-leafparsleyleaves,coarselychopped
¼ cupgratedAsiagocheese(2ounces)
2 tablespoonscapers,drainedandrinsed
2 tablespoonsbalsamicvinegar
1 garlicclove,minced
¼ teaspooncrushedred-pepperflakes
Coarsesaltandfreshlygroundpepper
1 poundflanksteak
2 teaspoonsoliveoil
1Heatbroiler,withrackset4inchesfromheatsource.Linearimmedbakingsheetwithaluminumfoil.Squeezespinachinacleankitchentowel(oradoublelayerofpapertowels)toremoveasmuchliquidaspossible.Combinespinach,parsley,cheese,capers,vinegar,garlic,andred-pepperflakesinabowl.Seasonwithsaltandpepper;tosstocombine.2Tobutterflysteak,layitonacuttingboardwithashortsidefacingyou.Usingalongknife,slicesteakhorizontally,leavingonesideintact;openuplikeabook.3Cutseveral12-inchpiecesofkitchentwine;spaceevenlyunderneath
steak.Spreadspinachmixturedowncenterofmeat.Rollsteakovermixture,pressingfirmlytocompactfilling;tietwinetosecureroll.Cutrollinhalfcrosswise.Placehalves,seamsidedown,onpreparedbakingsheet;rubwithoil,dividingevenly,andseasonwithsaltandpepper.4Broilsteakuntilbrownedonallsides,turningasneededwithtongs,8to10minutesformedium-rare;letrest,coveredlooselywithaluminumfoil,10minutes.Removestring;slicesteak½inchthick.
PERSERVING:260calories;12.4gramsfat;30.6gramsprotein;8.2gramscarbohydrates;4.8gramsfiber
1 tablespoonoliveoil
1 smallonion,chopped
½ teaspoondriedoregano
1 can(15½ounces)whitebeans,drainedandrinsed
3 plumtomatoes,cutintosmallpieces
1 to2tablespoonsfreshlemonjuice
Coarsesaltandgroundpepper
1Inalargesaucepan,heatoilovermedium.Addonionandoregano;cook,stirringoccasionally,untilonionistender,4to5minutes.2Addbeansandtomatoes.Cook,stirringoccasionally,untiltomatoesaretender,3to4minutes.Removefromheat;addlemonjuice.Seasonwithsaltandpepper.SERVES4
PERSERVING:116calories;3.7gramsfat;4.9gramsprotein;17.1gramscarbohydrates;3.7gramsfiber
FLANKSTEAKWITHPARSLEY-GARLICSAUCE
STRETCHITForthemosttenderslices,cutflanksteakagainstthegrain,ataslightangle.Thisrecipecallsforcookingtwosteaks,soyoushouldhaveaboutonepoundleftovertoincorporateintothesaladorfajitasonthefollowingpages.
SERVES4 PREPTIME:20MINUTES TOTALTIME:40MINUTES
2 flanksteaks(1½poundseach)
Coarsesaltandfreshlygroundpepper
¼ cupplus1tablespoonoliveoil
2 garliccloves
1 bunchfreshflat-leafparsley,leavespickedfromstems(about4cups)
3 tablespoonsfreshoreganoleaves
3 tablespoonswhite-winevinegar
⅛ teaspooncrushedred-pepperflakes
2 tablespoonswater
1Pat-drysteakswithpapertowels.Generouslyseasononbothsideswithsaltandpepper.Heat1tablespoonoilinalargeskilletovermedium-high.Cookonesteak5to8minutesperside,turningonce,formedium-rare.Transfertoacuttingboard;letrest,coveredlooselywithaluminumfoil.Repeatwithremainingsteak.2Whilesteaksrest,makesauce:Inafoodprocessor,pulsegarlicuntilfinelychopped.Addparsley,oregano,vinegar,red-pepperflakes,remaining¼cupoil,andthewater.Pulseuntilherbsarefinelychopped;seasonwithsalt.
3Thinlyslicesteakagainstthegrain,andservewithparsley-garlicsaucealongside.
PERSERVING:473calories;33.6gramsfat;35.7gramsprotein;7.1gramscarbohydrates;3.5gramsfiber
Letsteakcooltoroomtemperaturebeforecoveringtightlyandrefrigeratingupto2days.Thinlyslicewhenreadytouse.
TurnleftovermeatfromFlankSteakwithParsley-GarlicSauceintooneoftheseweeknightdinners.Thesteakforthesaladcanbeservedcold,whilethesteakinthefajitaswillwarmthroughasitgetscookedwiththerestoftheingredients.
FLANKSTEAKANDARUGULASALAD
1 cupsalsa,homemadeorstore-bought
2 teaspoonsbalsamicvinegar
Coarsesaltandfreshlygroundpepper
3 largebunchesarugula(about1¼pounds),washedwellanddried
1 poundcookedflanksteak,thinlyslicedagainstthegrain
½ cupcrumbledfreshgoatcheese(2ounces)
Inalargebowl,whisktogethersalsaandvinegar;seasonwithsaltandpepper.Addarugula,andtosstocoat.Dividesaladamongfourplates;topwithsteakandgoatcheese.SERVES4
PERSERVING:308calories;15.9gramsfat;30.6gramsprotein;10.6gramscarbohydrates;2.9gramsfiber
SPICYBEEFFAJITAS
8 flourtortillas(6-inchsize)
1 tablespoonvegetableoil,suchassafflower
2 yelloworredbellpeppers,ribsandseedsremoved,thinlyslicedlengthwise
1 redonion,halvedlengthwiseandthinlysliced
4 garliccloves,thinlysliced
1 to2jalapeñochiles,verythinlyslicedcrosswise(ribsandseedsremovedforlessheat,ifdesired)
1 teaspoongroundcumin
½ teaspoongroundcoriander
Coarsesaltandfreshlygroundpepper
1 poundcookedflanksteak,thinlyslicedagainstthegrain
2 tablespoonsfreshlimejuice
Assortedaccompanimentssuchassourcream,salsa,cilantrosprigs,andlimewedges
1Holdeachtortillawithtongsandheatoveragas-burnerflameuntilwarm.(Alternatively,wrapstackedtortillasinfoil,andheatina375°Foven.)Wrapinakitchentoweltokeepwarm.2Heatoilinalargeskilletovermedium-high.Addbellpeppers,onion,garlic,jalapeño,cumin,andcoriander;seasonwithsaltandpepper.Cook,tossing,untilvegetablesaretenderandbrowned,5to7minutes.Addsteakandcookuntilheatedthrough,about2minutes.Addlimejuice,andstir,scrapingupbrownedbitsfrombottomofskillet.
3Servebeefmixturewithtortillasandaccompaniments,asdesired.SERVES4
PERSERVING:464calories;20.3gramsfat;29.2gramsprotein;40.3gramscarbohydrates;4.2gramsfiber
BAKEDPORKCUTLETSWITHSAUTÉEDSPINACHANDSHIITAKES
Becausetheyarebaked,thesebreadedcutletsaremorehealthfulandeasiertopreparethanfriedversions.Makingthecutletsyourselffromaporktenderloinislessexpensivethanbuyingthempre-cut.
SERVES4 PREPTIME:45MINUTES TOTALTIME:45MINUTES
1½ cupspanko(Japanesebreadcrumbs)
1 porktenderloin(about1pound),trimmedofexcessfat
1 cupall-purposeflour
2 largeeggs,lightlybeaten
Coarsesaltandfreshlygroundpepper
2 tablespoonsoliveoil
8 ouncesshiitakemushrooms,stemsremoved,capsthinlysliced
1 package(10ounces)babyspinach
1 to2teaspoonswhite-winevinegar
3 tablespoonsunsaltedbutter,cutintopieces
1 shallot,minced
¾ cupdrywhitewine
2 tablespoonsfreshlemonjuice
1Preheatovento350°F.Toastpankoonarimmedbakingsheet,tossingonce,untilgolden,10to12minutes.Transfertoaplate,andraiseoventemperatureto450°F.2Cutporkcrosswiseintofourequalpieces.Spliteachpieceinhalf
horizontally(donotcutallthewaythrough);openuplikeabook.Workingwithonepieceatatime,useameatmalletorthebottomofaheavypantopoundporkbetweenlargepiecesofplasticwrapuntil¼inchthick.3Placeflour,eggs,andpankoinseparateshallowbowls;seasoneachwithsaltandpepper.Dredgeporkinflour,turningtocoat;shakeoffexcess.Dipineggs,allowingexcesstodripbackintobowl.Coatwithpanko,pressinggentlytoadhere.Bakeonbakingsheetuntilbrownedandcookedthrough,10to12minutes.4Meanwhile,heat1tablespoonoilinalargeskilletovermedium.Addmushrooms;seasonwithsaltandpepper.Cook,stirringoccasionally,untilbrowned,8to10minutes.Transfertoaplate.Heatremainingtablespoonoil.Addspinachinbatches,tossingtowilt;seasonwithsaltandpepper.Cook,tossing,untiltender,about2minutes.Removefromheat;pouroffexcessliquid,andtosswithvinegartotaste.Topwithmushrooms;keepwarm.5Inasmallsaucepan,melt1tablespoonbutterovermedium.Cookshallot,stirringfrequently,untilsoftened,3to4minutes.Addwine;simmeruntilalmostevaporated,about4minutes.Removefromheat;stirinlemonjuiceandremaining2tablespoonsbutter;seasonwithsaltandpepper.Serveporkandspinachmixturewithlemon-buttersauceontheside.
PERSERVING:523calories;15.7gramsfat;33.7gramsprotein;50.6gramscarbohydrates;2.1gramsfiber
MEATBALLSWITHROSEMARY
Pankobreadcrumbsgivethesebeef-and-porkmeatballsalightertexturethanthosemadewithregularbreadcrumbs.Serveoverspaghetti,ifyouwish,orinasmallloafofsoftItalianbreadformeatballsandwiches.
SERVES4 PREPTIME:30MINUTES TOTALTIME:40MINUTES
8 ouncesgroundbeefchuck
8 ouncesgroundpork
1½ cupspanko(Japanesebreadcrumbs)
1 largeegg,lightlybeaten
1 garlicclove,minced
1 teaspoonfreshrosemaryleaves,finelychopped(or½teaspoondried),plusmoreleavesforgarnish(optional)
1 tablespoonfinelygratedlemonzest,plus1tablespoonlemonjuice
Coarsesaltandfreshlygroundpepper
1 tablespoonoliveoil
4 cupsBasicTomatoSauceorstore-boughttomatosauce
1Inalargebowl,combinebeef,pork,panko,egg,garlic,rosemary,lemonzestandjuice,½teaspoonsalt,and¼teaspoonpepper.Gentlymixwithyourhandsjustuntilcombined(donotovermix).Dividemixtureinto12equalparts(witha¼-cupmeasuringcup,ifdesired);shapeintomeatballs.2Heatoilinalargeskilletovermedium-high.Addmeatballs;cook,turningoccasionally,untilbrowned,10to12minutes.
3Tiltskilletawayfromyou;pourintomatosauce.Bringtoaboilovermedium-highheat;reduceheattomedium.Cover;simmeruntilmeatballsarecookedthrough,8to10minutes.Serve,garnishedwithadditionalrosemaryleaves,ifdesired.
PERSERVING:549calories;28.6gramsfat;29.5gramsprotein;40.8gramscarbohydrates;5.4gramsfiber
PORKRIBSWITHBARBECUESAUCE
Smallandleanbaby-backribsareaquick-cooking(andverytender)alternativetospareribs.Ifdesired,coatthemwithyourfavoritespicerubbeforebaking.Servetheribswithanyofthepotatosidedishesorsteamedcornonthecob.
SERVES4 PREPTIME:15MINUTES TOTALTIME:1HOUR45MINUTES
2 slabsbaby-backporkribs(1to1½poundseach)
Coarsesaltandfreshlygroundpepper
Vegetableoil,forgrill
½ cupBarbecueSauce(recipebelow),plusmoreforserving
1Preheatovento400°F.Seasonribsalloverwithsaltandpepper.Stackslabsonalargepieceofheavy-dutyaluminumfoil;sealtightly,andplaceonarimmedbakingsheet.Cookuntilmeatisfork-tender,about1½hours.2Heatgrilltomedium-high;lightlyoilgrates.Removeribsfromfoil;brushwithsauce,coatingroundedsidewell.Grilluntilnicelybrowned,turningonce,3to4minutes.Servewithadditionalsauceontheside.
PERSERVING:333calories;15gramsfat;35.5gramsprotein;13gramscarbohydrates;1.8gramsfiber
1 tablespoonoliveoil
1 smallonion,finelychopped
4 garliccloves,minced
1 tablespoonmustardpowder
1 teaspooncrushedred-pepperflakes
3 tablespoonslight-brownsugar
2 cupsketchup
1 cupWorcestershiresauce
1 cupapple-cidervinegar
1 tablespoonunsulfuredmolasses
¼ teaspoonfreshlygroundpepper
1Inamediumsaucepan,heatoilovermedium.Addonionandgarlic;cook,stirringoccasionally,untilsoftenedandtranslucent,about5minutes.Stirinmustardpowderandred-pepperflakes;cook,stirring,30seconds.2Reduceheattomedium-low;stirinbrownsugar,ketchup,Worcestershire,vinegar,molasses,andpepper.Cook,stirringoccasionally,untilthickened,5to10minutes.Useimmediately,orletcoolcompletelybeforetransferringtoanairtightcontainerandrefrigeratingupto1month.Reheatgentlybeforeserving.MAKES3CUPS
PORKTENDERLOINWITHSAUTÉEDAPPLESANDLEEKS
STRETCHITNothingcomplementsporkliketheflavorofapples;herethefruitissautéedwithleeksandhoney.Thisrecipecallsforroastinganextratenderloin;serveonewiththeapples,andreserveoneforuseinarecipeonthefollowingpages.
SERVES4 PREPTIME:30MINUTES TOTALTIME:40MINUTES
2 porktenderloins(about1poundeach),trimmedofexcessfat
2 tablespoonsoliveoil
Coarsesaltandfreshlygroundpepper
2 leeks,whiteandlightgreenpartsonly,halvedlengthwiseandcutcrosswiseinto1-inchpieces,washedwellanddried
½ teaspoonfennelseeds
3 Galaapples,cored,halvedlengthwiseandthencrosswise,andcut¼inchthick
1 tablespoonhoney
1 teaspoonsherryvinegarorred-winevinegar
1Heatbroiler,withrackset4inchesfromheatsource.Onarimmedbakingsheet,rubporkwith1tablespoonoil;generouslyseasonwithsaltandpepper.Broiluntilaninstant-readthermometerinsertedinthickestpartregisters145°F,14to18minutes.Transferporktoaplate.Coverlooselywithaluminumfoil,andletrest10minutes(internaltemperaturewillriseabout5degreesasitsits).2Meanwhile,inalargeskillet,heatremainingtablespoonoilovermedium.Addleeksandfennelseeds;cook,stirringoccasionally,untilleeksaretender,about6minutes.Addapples,andcook,tossing,until
justbeginningtosoften,3to4minutes.Removefromheat;stirinhoneyandvinegar,andseasonwithsaltandpepper.Thinlyslicepork,andservewithapplesandleeks.
PERSERVING:362calories;12.9gramsfat;36.7gramsprotein;25.1gramscarbohydrates;3.4gramsfiber
Ifyouaresavingacookedporktenderloin,letitcoolcompletelybeforecoveringtightlyandrefrigeratingupto2days.Sliceorshredwhenreadytouse.
MakethePorkTenderloinwithSautéedApplesandLeeks,andthenusetheextraroastedtenderloininoneoftheserecipes—onewithAsianflavors,onewithMexican.
PORKANDSOBANOODLESALAD
Coarsesalt
6 ouncessobanoodles
¼ cupsoysauce
2 tablespoonsfreshlimejuice,pluswedgesforserving
2 teaspoonstoastedsesameoil
1 teaspoonfinelygratedpeeledfreshginger
1 teaspoonhoney
1 garlicclove,minced
½ teaspooncrushedred-pepperflakes
1 poundroastedporktenderloin,thinlysliced
3 carrots,coarselygrated
1 redbellpepper,ribsandseedsremoved,cutintostrips
3 scallions,trimmed,halvedlengthwise,andcutinto2-inchpieces
1Bringalargepotofwatertoaboil;addagenerousamountofsalt.Cooknoodlesuntiltenderaccordingtopackageinstructions;drainandrinseundercoldwateruntilcool.2Inalargebowl,whisktogethersoysauce,limejuice,sesameoil,ginger,honey,garlic,andred-pepperflakes.Addnoodles,pork,carrots,bellpepper,andscallions;tosstocombine.Serveatroomtemperature,orchilled;garnishwithlimewedges.SERVES4
PERSERVING:296calories;5.9gramsfat;18.4gramsprotein;46.9grams
carbohydrates;2.4gramsfiber
PORKENCHILADASWITHGREENSAUCE
2 tablespoonsoliveoil
1 largeonion,coarselychopped
4 garliccloves,finelychopped
3 poundstomatillos,husksremoved,rinsedwell,andcoarselychopped
¾ cupwater
Coarsesaltandfreshlygroundpepper
1 poundroastedporktenderloin,shredded
1 cupfrozencornkernels(about5ounces),thawed
12 corntortillas(6-inchsize)
2 cupscoarselygratedwhitecheddarcheese(8ounces)
1Preheatovento450°F.Inalargesaucepan,heatoilovermedium;addonionandgarlic.Cook,stirringoccasionally,untilonionsoftens,4to6minutes.Addtomatillosandthewater.Bringtoaboil,andreducetoasimmer;cookuntiltomatillosaresoft,5to7minutes.2Transfertomatillomixturetoafoodprocessor,andblenduntilsmooth;seasonwithsaltandpepper.Combineporkwith1cuptomatillosauceandthecorn;mixtocombine.Transferremainingsaucetoashallowbowl.3Holdeachtortillawithtongsandheatoveragas-burnerflameuntillightlycharred.(Alternatively,heatinasmallskilletovermedium-highuntilwarmandsoft.)Wraptortillasinkitchentowelstokeepwarm.Workingwithonetortillaatatime,dipinsauce,placeonawork
surface,andfillwith¼cupporkmixtureand1tablespooncheese.Rollup,andarrange,seamsidedown,ina9-by-13-inchbakingdish.Topwithremainingsauce,porkmixture,andcheese;coverdishwithaluminumfoil.4Bakeuntilsauceisbubbling,15to20minutes.Removefoil,andcontinuetobakeuntilcheeseisbrowned,about15minutesmore.Letenchiladascool10minutesbeforeserving.SERVES6
PERSERVING:502calories;23.2gramsfat;31.6gramsprotein;45.3gramscarbohydrates;8.8gramsfiber
HONEY-SOYGRILLEDPORKCHOPSWITHCRUNCHYBOKCHOY
ThisAsiantakeongrilledporkchopsblendshoney,soysauce,andgingerforasweetandsavoryglaze.Grillthebokchoyonlyuntilcharmarksformandtheouterleavesbegintowilt.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
1 cuplong-grainwhiterice
2 tablespoonsricevinegar(unseasoned)
¼ teaspooncrushedred-pepperflakes
Coarsesaltandfreshlygroundpepper
2 tablespoonshoney
1 teaspoonsoysauce
1 teaspoonfinelygratedpeeledfreshginger
Vegetableoil,forgrill
4 bone-inporkribchops(2to2½pounds)
4 headsbabybokchoy,halvedlengthwise
1 tablespoontoastedsesameoil
1Heatgrilltohigh.Meanwhile,cookriceuntiltenderaccordingtopackageinstructions.Fluffwithafork,thenstirinvinegarandred-pepperflakes;seasonwithsalt.Covertokeepwarm.2Whilethericeiscooking,maketheglaze:Stirtogetherhoney,soysauce,andgingerinasmallbowl;seasonwithsaltandpepper.3Whengrillishot,lightlyoilgrates.Seasonporkchopsonbothsideswithsaltandpepper.Grillporkuntilaninstant-readthermometerinsertedincenter(avoidingbones)registers145°F,5to7minutesper
side.Brushporkwithglaze,andgrill30secondsmoreperside.Transferporktoaplatetorest.4Inabowl,drizzlebokchoywithsesameoil.Seasonwithsaltandpepper,andtosstocoat.Grilluntillightlycharredonbothsidesandleavesbegintowilt,1to3minutes.Transfertoplatewithchops.Serveporkandbokchoywithseasonedricealongside.
PERSERVING:592calories;16.4gramsfat;50.8gramsprotein;65.2gramscarbohydrates;9gramsfiber
Ifyoucan’tfindbabybokchoy,use2headsregularbokchoy:Cutitintouniformpieces,andthenquicklysautébeforegrilling.
MOOSHUPORK
Usingstore-boughtflourtortillasinlieuofhomemadepancakesmakesiteasytoreplicatethisChinesetake-outfavoriteinyourownhome.Hoisinsauce,soldinmostgrocers’Asian-foodsection,replacesthetraditional(andharder-to-find)plumsauce.
SERVES4 PREPTIME:45MINUTES TOTALTIME:45MINUTES
4 teaspoonsvegetableoil,suchassafflower
4 largeeggs,lightlybeaten
1 porktenderloin(about1pound),trimmedofexcessfat,halvedlengthwiseandthinlyslicedcrosswise
2 tablespoonscornstarch
Coarsesaltandfreshlygroundpepper
1 poundshiitakemushrooms,stemsremoved,capsthinlysliced
2 tablespoonsmincedpeeledfreshginger
½ headnapacabbage(½pound),shredded
5 scallions,trimmedandthinlysliced
⅓ cupsoysauce
¼ cupricevinegar(unseasoned)
8 flourtortillas(6-inchsize),forserving
Hoisinsauce,forserving
1Inalargenonstickskillet,heat1teaspoonoilovermedium.Addeggs;cook,withoutstirring,untiljustset,1to2minutes.Transfertoacutting
board.Whencoolenoughtohandle,rollintoalog,andslicecrosswiseinto¼-inch-widestrips.2Placeporkinamediumbowl,andsprinklewithcornstarch.Seasonwithsaltandpepper,andtosstocoat.Wipeskilletcleanwithpapertowels,andheatremaining3teaspoonsoilovermedium-high.Addpork,andcookuntilbrownedononeside,4to5minutes(porkwillfinishcookinglater);transferporktoaplate.3Addmushroomsandgingertoskillet;seasonwithsaltandpepper.Cookuntilmushroomsarelightlybrowned,3to5minutes.Addcabbage,scallions,soysauce,vinegar,eggstrips,andpork;cook,tossingoccasionally,untilcabbageiswiltedandporkiscookedthrough,2to3minutes.4Holdeachtortillawithtongsandheatoveragas-burnerflameuntilwarm.(Alternatively,wrapstackedtortillasinfoil,andheatina375°Foven.)Toassemble,spreadcenterofatortillawithathinlayerofhoisinsauce;topwithmooshufilling,androllup.Serveextrahoisinsauceontheside.
PERSERVING:348calories;13.8gramsfat;36.9gramsprotein;19.7gramscarbohydrates;4.1gramsfiber
PORKPAPRIKA
SweetpaprikaandsourcreamsharethespotlightwithporkinthisHungarianclassic.Butteredeggnoodles,thetraditionalaccompaniment,soakupthespicy,creamysauce.
SERVES4 PREPTIME:15MINUTES TOTALTIME:25MINUTES
Coarsesaltandfreshlygroundpepper
8 ounceswideeggnoodles
1 tablespoonunsaltedbutter,cutintopieces
1 porktenderloin(about1pound),trimmedofexcessfat,halvedlengthwise,thencutcrosswiseinto1-inch-thickpieces
2 tablespoonssweetpaprika
2 tablespoonsoliveoil
1 onion,finelychopped
1 can(14ounces)wholepeeledtomatoesinjuice
¼ cupwater
½ cupsourcream
Freshflat-leafparsleyleaves,torn,forgarnish(optional)
1Bringalargepotofwatertoaboil;addagenerousamountofsalt.Cooknoodlesuntiltenderaccordingtopackageinstructions;drain,andreturntopot.Stirinbutter;covertokeepwarm.2Meanwhile,inashallowdish,combineporkwith1tablespoonpaprika;seasonwithsaltandpepper,andtosstocoat.Inalargeskillet,heat1tablespoonoilovermedium-high;cookpork,turningoccasionally,untillightlybrownedonallsides,3to5minutes.Transfer
porktoaplate.3Reduceheattomedium.Addremainingtablespoonoilandtheoniontoskillet;cook,stirringfrequently,untilonionissoft,4to5minutes.Addpork,remainingtablespoonpaprika,tomatoeswiththeirjuice,andthewater;bringtoaboil.Reducetoasimmer;cook,breakinguptomatoeswithaspoon,untilsauceisslightlythickened,2to4minutes.4Removefromheat,andstirinsourcream;seasonwithsaltandpepper.Serveporkmixtureovernoodles,andgarnishwithparsley,ifdesired.
PERSERVING:539calories;21.4gramsfat;34.5gramsprotein;49.8gramscarbohydrates;4.3gramsfiber
Paprika,madebygrindingdriedsweetredpeppers,isusedinmanycuisinesaroundtheworld.Itcomesinavarietyofflavors,rangingfromsweettospicy,andcanvaryincolorfrombrightorangetodeepred.Hungarianpaprikaisrenownedforitsbrightcolorandpronouncedflavor.Itisavailableinsweetandhotvarieties.Spanishpaprika(pimentón)ismadefrompeppersthataredriedoverfire,soboththesweet(dulce)andspicy(picante)versionshaveadistinctivesmokyquality.
PORKCHOPSWITHBULGURSTUFFING
Whencookingstuffedchopsandroasts,itisimportanttochecktheinternaltemperatureofthestuffingtodeterminedoneness.Toaccompanythepork,useagood-qualitystore-boughtchutney,andserveasimplegreensaladontheside.
SERVES4 PREPTIME:25MINUTES TOTALTIME:40MINUTES
⅔cupmedium-grainbulgurwheat
¼ cupdriedapricots,finelychopped
1 largeegg
½ teaspoongroundcumin
½ teaspoongroundginger
Coarsesaltandfreshlygroundpepper
¼ cupslicedalmonds
2 scallions,trimmedandthinlysliced
4 bonelesscenter-cutporkchops(each8ouncesand1inchthick)
1 tablespoonoliveoil
Chutney,forserving(optional)
1Heatbroiler,withrackset4inchesfromheatsource.Placebulgurandapricotsinafinesievesetinabowl;coverwithboilingwater,andletsoak5minutes.Drainandrinsewithcoolwater;pressonbulgurandapricotstoremoveexcesswater.2Inalargebowl,whisktogetheregg,cumin,ginger,1teaspoonsalt,and¼teaspoonpepper.Addalmonds,scallions,anddrainedbulgurandapricots;mixtocombine.
3Tostuffporkchops(seenote),makeadeepslitineachporkchop,beingcarefulnottocutallthewaythrough.Fillwithstuffing,dividingevenly;presstoflatten.Placeporkchopsonabakingsheet.Rubwithoil;seasonwithsaltandpepper.Broil(withoutturning)untilporkandstuffingarecookedthrough(aninstant-readthermometerinsertedintostuffingshouldregister160°F),12to15minutes.Serveporkwithchutney,ifdesired.
PERSERVING:595calories;30.3gramsfat;55.1gramsprotein;25.1gramscarbohydrates;5.9gramsfiber
PORKLOINWITHFIGSANDPORTSAUCE
STRETCHITPorkworkswellwithmanykindsoffruit,includingfigs.Keepfreshfigsintherefrigeratorandusewithinadayorso.Thisrecipecallsforroastinganextraporklointouseinmakingtwoquickdishesonthefollowingpages.
SERVES4 PREPTIME:20MINUTES TOTALTIME:55MINUTES
1 tablespoonoliveoil
2 bonelessporkloins(about1½poundseach)
Coarsesaltandfreshlygroundpepper
1 shallot,finelychopped
1 tablespoonall-purposeflour
1 cupportwine
½ poundripefreshfigs(about8),stemmedandhalved
1Preheatovento450°F.Inamediumovenproofskillet,heatoilovermedium-high.Patporkdrywithpapertowels.Generouslyseasonporkalloverwithsaltandpepper;cookuntilbrownonallsides,turningasneeded,8to10minutes.Pouroffallbut1tablespoonfat.2Transferskillettooven,andcontinuetocookporkuntilaninstant-readthermometerinsertedinthickestpartregisters145°F,25to35minutes.Transferporktoaplate;coverlooselywithaluminumfoil(internaltemperaturewillriseabout5degreesasitsits).3Placeskilletovermediumheat;addshallot,andcookuntilsoftened,2to3minutes.Addflour;cook,stirring,30seconds.Graduallywhiskinport;cookuntilsauceisthickenoughtocoatthebackofaspoon,2to3minutes.Addfigs;cookuntilwarmedthrough,about1minute(addalittlewater,ifneeded,tothinsauce).Slicepork,andservewithfigsand
portsauce.
PERSERVING:493calories;22.3gramsfat;35.4gramsprotein;21.3gramscarbohydrates;1.7gramsfiber
Letporkloincoolcompletelybeforecoveringtightlyandrefrigerating,upto3days.Sliceorchopwhenreadytouse.
UsetheextraloinfromthePorkLoinwithFigsandPortSauceintherecipesthatfollow(you’llhaveenoughmeattomakeboth).
ROASTEDPORKCLUBWITHSCALLIONMAYONNAISE
8 slicesbacon(8ounces)
½ cupmayonnaise
4 scallions,trimmedandminced
Coarsesaltandfreshlygroundpepper
12 sliceswhole-wheatsandwichbread,lightlytoasted
¾ poundroastedporkloin,roomtemperature,thinlysliced
1 ripeavocado,pitted,peeled,andthinlysliced
1 cupalfalfasprouts
8 thinslicesSwisscheese(4ounces)
DillPickleSpears,forserving(optional;recipebelow)
1Inalargeskilletovermediumheat,cookbaconuntilcrisp,turningonce,6to10minutes;letdrainonapapertowel–linedplate.Mixtogethermayonnaiseandscallions;seasonwithsaltandpepper.2Spreadonesideofeachbreadslicewithmayonnaisemixture.Layer4breadsliceswithporkandavocado;layeranother4sliceswithsprouts,bacon,andcheese.Stacklayers,thentopwithremainingbread.Spearsandwicheswithtoothpicks,thenhalvewithaserratedknife.Servesandwichwithpickles,ifdesired.MAKES4
PERSERVING:703calories;35.6gramsfat;48gramsprotein;48.2gramscarbohydrates;9.2gramsfiber
1Quarter4to6Kirbycucumberslengthwise,thenplaceinalargebowl.Inamediumsaucepan,combine1cupwhite-winevinegar,¼cupsugar,3tablespoonscoarsesalt,1teaspoondillseed,2crushedandpeeledgarliccloves,and2cupswater.Bringtoaboil,stirringuntilsugarandsaltdissolve;pourmixtureovercucumbers.2Useasmallplatetosubmergecucumbersinliquid.Refrigerateuntilcool,atleast2hours.Picklescanberefrigeratedinanairtightcontainerupto2weeks.MAKES1QUART
PERSERVING:32calories;0.1gramfat;0.6gramprotein;7.8gramscarbohydrates;0.5gramfiber
CHOPPEDSALADWITHPORKANDBUTTERMILKDRESSING
½cupbuttermilk
3 tablespoonsmayonnaise
2 scallions,trimmed,whitepartsmincedandgreenpartsthinlysliced,separated
1 garlicclove,crushed
Coarsesaltandfreshlygroundpepper
1 headromainelettuce(1½pounds),trimmedandchopped
1 pintcherrytomatoes,quartered
1 package(10ounces)frozencornkernels,thawed
2 ouncespepperJackcheese,cubed
¾ poundroastedporkloin,roomtemperature,cutinto1-inchpieces
1Inalargebowl,whisktogetherbuttermilk,mayonnaise,whitepartsofscallions,andthegarlic;seasonwithsaltandpepper.2Addromaine,tomatoes,corn,cheese,scalliongreens,andporktothebowl.Tosstocombinewithdressing,andserveimmediately.SERVES4
PERSERVING:349calories;13.5gramsfat;33gramsprotein;27gramscarbohydrates;5.7gramsfiber
Toneatlycutupaheadofromaine,halveitthroughthecore,andmakeafewevenlyspacedcutslengthwise,leavingcoreintact.Chopcrosswiseintobite-sizepieces.
SPICEDBUTTERFLIEDLEGOFLAMB
Marinatingisawonderfulwaytotenderizelegoflambandotherlessexpensive(andtougher)cutsofmeatbeforegrillingorbroiling.Grilledlemonsandlemonorzocomplementtherobustlamb.
SERVES4 PREPTIME:20MINUTES TOTALTIME:50MINUTES(WITHMARINATING)
2 tablespoonsoliveoil
1 tablespooncorianderseeds,crushed
1 tablespoonfennelseeds,crushed
1 teaspooncrushedred-pepperflakes
Coarsesaltandfreshlygroundpepper
1½ poundsbutterfliedlegoflamb
Vegetableoil,forgrill
2 lemons,quartered
1Inashallowdish,combineoliveoil,corianderandfennelseeds,red-pepperflakes,1teaspoonsalt,and¼teaspoonpepper.Addlamb,andturntocoat.Marinateatroomtemperature30minutes(orrefrigerate,coveredtightly,uptoovernightandbringtoroomtemperaturebeforegrilling).2Heatgrilltomedium-low;lightlyoilgrates.Placelambongrill.Cover,andcookuntilaninstant-readthermometerinsertedinthickestpartregisters130°Fformedium-rare,6to8minutesperside.Transferlambtoaplate,andcoverlooselywithaluminumfoil;letrest5minutes.3Meanwhile,grilllemonwedgesuntilcutsidesaremarked,about1minuteperside.Thinlyslicelamb,andservewithgrilledlemonwedges.
PERSERVING:373calories;25.4gramsfat;33.4gramsprotein;1.5gramscarbohydrates;1.2gramsfiber
1 lemon
Coarsesaltandfreshlygroundpepper
1 cuporzo
1 tablespoonoliveoil
2 scallions,trimmedandthinlysliced
1Useavegetablepeelertoremovepeelfromhalfthelemoninwidestrips(leavingthebitterwhitepithbehind).Thinlyslicepeelwithasharpknife.Halvelemon,andsqueezetoextract2tablespoonsjuice.2Bringalargesaucepanofwatertoaboil;addagenerousamountofsalt.Addorzoandlemonpeel.Cookuntilorzoisaldenteaccordingtopackageinstructions;drain,andreturntopan.3Addlemonjuice,oil,andscallions.Seasonwithsaltandpepper;tosstocombine.Servewarmoratroomtemperature.SERVES4
PERSERVING:197calories;4.2gramsfat;5.8gramsprotein;35.2gramscarbohydrates;2.9gramsfiber
LAMBCHOPSWITHPARSLEYPESTO
PestomadewithparsleyandsharpPecorinoRomanocheese(andwithoutnuts)makesacolorfultoppingfortenderlambchops.Itcouldalsobetossedwithpasta,spreadonsandwiches,ormixedwithcreamcheeseforadiptoservewithcrudités.
SERVES4 PREPTIME:15MINUTES TOTALTIME:15MINUTES
8 lambloinchops(each4ouncesand1inchthick)
Coarsesaltandfreshlygroundpepper
½ cupParsleyPesto(recipebelow)
Heatalargeskilletovermedium.Pat-drylambwithpapertowels.Seasonchopsonbothsideswithsaltandpepper.Cook(intwobatches,ifnecessary)4to6minutespersideformedium-rare.Serveimmediately,toppedwithpesto.
PERSERVING:595calories;47.7gramsfat;38gramsprotein;1.7gramscarbohydrates;0.5gramfiber
2 cupspackedfreshflat-leafparsleyleaves
¾ cupgratedPecorinoRomanocheese(2ounces)
1 smallgarlicclove,coarselychopped
¼ cupextra-virginoliveoil,plusmoreforstoring(optional)
Freshlygroundpepper
Inafoodprocessor,finelychopparsley,cheese,andgarlic.Withthemotorrunning,addoilinaslow,steadystream;seasonwithpepper.Serveimmediately,ortransfertoanairtightcontainerandcoverwithathinlayerofoil;refrigerateupto4daysorfreezeupto3months.MAKES½CUP
Pestokeepsverywellinthefreezer,soit’sworthmakingextra.Freezeitinsmallairtightcontainers,coveredwithathinlayerofoliveoil.Defrostintherefrigeratorbeforeusing.
LAMBCHOPSWITHPISTACHIOSAUCE
PistachiosandlambareoftenpairedinGreekcooking.Tomatoes,artichokes,andparsley—othercommoningredients—combinetocreateaflavorfulaccompaniment.
SERVES4 PREPTIME:30MINUTES TOTALTIME:30MINUTES
½cupshelledunsaltedpistachios
¾ cuppackedcoarselychoppedfreshflat-leafparsley
⅓ cupplus¼cupwater
Coarsesaltandfreshlygroundpepper
8 lambloinchops(each4ouncesand1inchthick)
2 pintsgrapeorcherrytomatoes
1 can(14ounces)artichokeheartsinwater,drained,rinsed,andquartered
1Makesauce:Inablender,pureepistachioswith¼cupparsleyand⅓cupwateruntilsmooth(addabitmorewaterifsauceistoothick);seasonwithsaltandpepper.2Heatalargeskilletovermedium-high.Pat-drylambwithpapertowels.Seasonchopsonbothsideswithsaltandpepper.Cook(intwobatches,ifnecessary)4to6minutespersideformedium-rare.Usingaslottedspatula,transfertoaplate,andcoverlooselywithaluminumfoil.3Addtomatoes,artichokes,andremaining¼cupwatertoskillet;seasonwithsaltandpepper.Cookovermedium-highheat,stirringfrequently,untiltomatoesbegintosoften,6to8minutes.Stirinremaining½cupparsley.Servelambwithtomatomixtureandpistachiosauce.
PERSERVING:712calories;55.7gramsfat;36.5gramsprotein;18.8gramscarbohydrates;6.9gramsfiber
Althoughtheyarealittlemoreexpensivethanothercuts,lambloinchopsareincomparablytender.Takecaretocookthemproperly,preferablytonomorethanmedium-rare(sotheyremainpinkinthecenter).
SALMONWITHBRAISEDNAPACABBAGE
Inthisrichlyflavoreddish,thesalmonandcabbagearecookedinrenderedbaconfat;foravegetarianvariation,omitstep1andstartbyheatingtwotablespoonsoliveoilintheskillet.
SERVES4 PREPTIME:25MINUTES TOTALTIME:40MINUTES
4 slicesbacon(4ounces),cutinto1-inchpieces
1½ poundsskinlesssalmonfillet,cutinto4pieces(lengthwise,thencrosswise)
Coarsesaltandfreshlygroundpepper
1 napacabbage(about2½pounds),halved,cored,andthinlyslicedcrosswise
3 tablespoonswhite-winevinegar
1Inalarge,deepskilletwithatight-fittinglid,cookbaconovermediumheatuntilcrisp,turningoccasionally,5to8minutes.Withaslottedspoon,transfertoapapertowel–linedplatetodrain.Pouroffallbut2tablespoonsrenderedfatfromskillet.2Raiseheattomedium-high.Seasonsalmononbothsideswithsaltandpepper.Cookuntilbrowned,1to2minutesperside(salmonwillfinishcookinglater).Transfersalmontoaplate.3Putasmuchcabbageintoskilletaswillfit;addvinegar.Cover;cook,tossingoccasionally,addingmorecabbageasitwilts.Onceallcabbagehasbeenadded,cook,covered,untiltender,10to12minutes.Seasonwithsaltandpepper.4Stirinbacon,andplacesalmonontop.Cover;cookuntilsalmonisopaquethroughout,3to5minutes.Dividecabbagemixtureamongfourplates,topwithsalmon,andserve.
PERSERVING:336calories;13.4gramsfat;39.8gramsprotein;8.3gramscarbohydrates;3.7gramsfiber
Ifyou’renotgoingtouseallofthebaconinapackagewithinafewdays,wraptheuncookedportiontightlyinplastic,thenfreezeinaresealableplasticbagupto1month.Forconvenience,youmaywanttowrapafewstripstogetherforsingleservings.Thawfrozenbaconintherefrigeratorbeforecooking.
ASIANSALMONPATTIES
Uncookedsalmonpattiescanberefrigerated,tightlywrappedinplastic,uptooneday.Orwrapindividuallyandfreezeuptotwomonthsinaresealableplasticbag(thawinrefrigeratorbeforecooking).Servewiththemayonnaiseandnoodlesbelow,ormixedgreens.
SERVES4 PREPTIME:20MINUTES TOTALTIME:45MINUTES(WITHFREEZING)
1½ poundsskinlesssalmonfillet,finelychopped
2 shallots,minced
2 tablespoonsfinelygratedpeeledfreshginger
1 largeegg,lightlybeaten
¼ teaspooncrushedred-pepperflakes
Coarsesaltandfreshlygroundpepper
Limewedges,forserving
SesameMayonnaise,forserving(recipebelow)
1Inalargebowl,gentlycombinesalmon,shallots,ginger,egg,red-pepperflakes,1teaspoonsalt,and1teaspoonpepper.Formmixtureintoeightequalpatties,about1inchthick,packingeachfirmly;transfertoaplate.Freezeuntiljustfirm,about20minutes.2Heatalargenonstickskilletovermedium-high.Cooksalmonpatties(workinginbatches,ifnecessary)untilbrownedonbothsidesandjustopaquethroughout,4to6minutesperside.Servewithlimewedgesandsesamemayonnaise.
PERSERVING(WITHOUTSESAMEMAYONNAISE):269calories;12.1gramsfat;
35.6gramsprotein;2.3gramscarbohydrates;0.1gramfiber
⅓ cupmayonnaise
2 scallions,trimmedandthinlysliced
2 tablespoonsfreshlimejuice
1 teaspoontoastedsesameoil
Inasmallbowl,stirtogethermayonnaise,scallions,limejuice,andsesameoil.Coverandchilluntilreadytoserve,upto3days.
8 ouncesthinChinesenoodles
1 tablespoonvegetableoil,suchassafflower
¼ cupfreshlimejuice(from2to3limes)
2 tablespoonssoysauce
1 teaspoontoastedsesameoil
2 teaspoonslight-brownsugar
⅛ teaspooncrushedred-pepperflakes
3 tablespoonscoarselychoppedcilantro
Coarsesaltandgroundpepper
1Bringapotofwatertoaboil.Cooknoodlesuntiltenderaccordingtopackageinstructions.Drain;rinseundercoldwateruntilcompletelycool.Transfertoalargebowl;tosswithvegetableoil.2Inasmallbowl,whisktogetherlimejuice,soysauce,sesameoil,brownsugar,andred-pepperflakes;whiskincilantro.Pourover
noodles;seasonwithsaltandpepper,andtosstocoat.
PERSERVING:165calories;4gramsfat;4.7gramsprotein;31.6gramscarbohydrates;5.1gramsfiber
SALMONWITHPOTATO-ARTICHOKEHASH
Tokeepthesalmonpiecesmoistastheyroast,theyaregentlypressedtogetherinthepan.Arusticpotato-and-artichokehashiscookedalongside.Slicethepotatoesonamandolineorwithaverysharpknifetomakethin,uniformpieces.
SERVES4 PREPTIME:20MINUTES TOTALTIME:40MINUTES
8 newredpotatoes(about¾pound),scrubbedandsliced¼inchthick
1 can(14ounces)artichokeheartsinwater,drainedandhalved
1 tablespoonfreshthymeleaves(or¼teaspoondried)
1 teaspoonoliveoil
Coarsesaltandfreshlygroundpepper
1½ poundsskinlesssalmonfillet,cutcrosswiseinto4pieces
1 tablespoonDijonmustard
1 tablespoonwhite-winevinegar
½ cuppackedcoarselychoppedfreshflat-leafparsley
1 tablespoonwater
1Preheatovento475°F.Inalargeroastingpan,tosstogetherpotatoes,artichokes,thyme,½teaspoonoil,½teaspoonsalt,and¼teaspoonpepper.Pushvegetablestosidesofpan.2Arrangesalmonpiecesincenterofpan,andgentlypressthemtogethertoformonelongpiece.Coatwithremaining½teaspoonoil,andsprinkleevenlywithsaltandpepper.Roast,turningthevegetablesonce,untillightlybrownedandtenderandsalmonisopaquethroughout,
about20minutes.3Meanwhile,makesauce:Stirtogethermustard,vinegar,parsley,andthewater;seasonwithsaltandpepper.4Gentlyseparatesalmonpieces.Serveimmediately,ontopofhash,spooningparsleysauceoverfish.
PERSERVING:346calories;12.5gramsfat;38.3gramsprotein;19.1gramscarbohydrates;5.2gramsfiber
PANKO-CRUSTEDFISHSTICKSWITHHERBDIPPINGSAUCE
Toformfishsticks,cuttilapiafilletsinhalflengthwisedownthecenterline.Halveagainlengthwise,thencrosswise.Ifyoucan’tfindOldBaySeasoning,aspecialtyoftheMid-AtlanticandSoutheastregionsoftheUnitedStates,useanotherseafoodspiceblend.
SERVES4 PREPTIME:20MINUTES TOTALTIME:35MINUTES
1 largeegg,lightlybeaten
Coarsesaltandfreshlygroundpepper
2 cupspanko(Japanesebreadcrumbs)
1 tablespoonseafoodseasoning,preferablyOldBay
2 tablespoonsoliveoil
1½ poundstilapiafillets,cutintowidestrips
½ cupmayonnaise
¼ cuppackedfreshflat-leafparsleyleaves,coarselychopped
1 tablespoonDijonmustard
1 tablespoonfreshlemonjuice,pluslemonwedgesforserving
2 teaspoonspreparedhorseradishsauce
1Preheatovento475°F,withracksinupperandlowerthirds.Placeegginashallowbowl;seasonwithsaltandpepper.Inanotherbowl,stirtogetherpanko,seafoodseasoning,andoil.Diptilapiaintoegg,lettingexcessdripbackintobowl,thencoatcompletelywithpankomixture,gentlypressingtoadhere.Placeonbakingsheets,leavingampleroombetween.
2Bake(withoutturningfish),rotatingsheetsfromtoptobottomandfronttobackhalfwaythrough,untillightlybrowned,12to15minutes.3Meanwhile,makesauce:Inasmallbowl,stirtogethermayonnaise,parsley,mustard,lemonjuice,andhorseradishsauce;seasonwithsaltandpepper.4Servefishstickswithsauceandlemonwedgesontheside.
PERSERVING:529.5calories;21.5gramsfat;42.2gramsprotein;40.5gramscarbohydrates;1.7gramsfiber
TILAPIAWITHARUGULAANDTOMATOES
ThisrecipeborrowsfamiliaringredientsfromtheItalianpantry—arugula,tomatoes,capers,andred-pepperflakes—toproduceadishwithboldflavors.Sole,flounder,halibut,orcodcanbeusedinplaceofthetilapia.
SERVES4 PREPTIME:30MINUTES TOTALTIME:30MINUTES
2 tablespoonsoliveoil,plusmoreifneeded
1 pintgrapeorcherrytomatoes,halved
Coarsesaltandfreshlygroundpepper
2 bunchesarugula(1pound),toughstemstrimmed,washedwellanddried
3 tablespoonsall-purposeflour
4 tilapiafillets(1½pounds)
½ teaspooncrushedred-pepperflakes
½ cupdrywhitewine
2 tablespoonscapers,drainedandrinsed
2 tablespoonscoldunsaltedbutter,cutintopieces
1Inalargesaucepan,heat1tablespoonoilovermedium-high.Addtomatoes;seasonwithsaltandpepper.Cook,stirringoccasionally,untilsoftened,about5minutes.Removefromheatandstirinarugula;covertokeepwarm.2Placeflourinashallowbowl.Patdrytilapiawithpapertowels;seasonbothsideswithsaltandthered-pepperflakes.Dredgefishinflour,tappingoffexcess.Inalargeskillet,heat1tablespoonoilovermedium-
high.Cooktilapia(workinginbatches,ifnecessary)untillightlybrownedandcookedthrough,3to4minutesperside;transfertoaplateandcoverlooselywithaluminumfoil.(Addmoreoilbetweenbatches,ifneeded.)3Addwinetoskillet;bringtoaboil.Cookuntilreducedbyhalf,about1minute.Removefromheat,andstirincapers;graduallystirinbutteruntilcombined.Dividevegetablesandfishamongplates;topwithpansauce.
PERSERVING:347calories;15.7gramsfat;47.3gramsprotein;6.3gramscarbohydrates;1.6gramsfiber
SEAREDTUNASTEAKSWITHEGGPLANTANDSCALLIONSAUTÉ
Tunaismostoftencookedtomedium-raretopreventitfromdryingout.Ifyouprefer,cookoneortwominuteslongerafterturning,oruntilopaquethroughout.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
1 tablespoonfinelygratedpeeledfreshginger
6 scallions,trimmedandthinlyslicedcrosswise(1cup)
1 cupricevinegar(unseasoned)
⅓ cuptoastedsesameoil
Coarsesaltandfreshlygroundpepper
3 tablespoonsvegetableoil,suchassafflower
1½ poundssmalleggplant(about4),halvedlengthwiseandslicedcrosswise½inchthick
4 tunasteaks(each6to8ouncesand1inchthick)
1Inamediumbowl,stirtogetherginger,scallions,vinegar,andsesameoil;seasonwithsaltandpepper.2Inalargeskilletwithatight-fittinglid,heat2tablespoonsvegetableoilovermedium-high.Addeggplant,andseasonwithsaltandpepper.Cover;cook,stirringoccasionally,untilslightlysoftenedandlightlybrowned,5to6minutes.Uncover,andcook,stirringoccasionally,untiltenderandbrowned,4to5minutes.Transfereggplanttoaplate.Wipeskilletwithapapertowel.3Rubbothsidesoftunasteakswithremaining1tablespoonvegetableoil;seasonwithsaltandpepper.Placeinskilletandcookoverhighheat,turningonce,untilbrownedbutstillpinkinthecenter,about5minutes.
Cuteachtunasteakinhalf.Divideeggplantandtunaamongfourplates.Spoonsauceontop,andserve.
PERSERVING:555calories;34.2gramsfat;48.5gramsprotein;14.1gramscarbohydrates;6.4gramsfiber
Arasp-stylezester,suchasaMicroplane,isanefficienttoolforgratingginger,asthesharp,tinyholesproduceveryfinestrips.Lookforoneinkitchen-supplyorhardwarestores.Thefineholesofaboxgraterwillalsodothejob.
CURRIEDSHRIMP
Thisquick-cookingdishprovesthatyoucanmakeflavorfulIndiancurriesentirelyfromscratchwithjustahandfuloffresh(andeasytofind)ingredients.
SERVES4 PREPTIME:20MINUTES TOTALTIME:20MINUTES
2 tablespoonsoliveoil
1 largeonion,thinlysliced
1 jalapeñochile,finelychopped(ribsandseedsremovedforlessheat,ifdesired)
Coarsesalt
2 tablespoonstomatopaste
2 teaspoonscurrypowder,preferablyMadras
½ teaspoongroundginger
4 plumtomatoes,quarteredlengthwiseandcutintolargechunks
1½ cupswater
1 poundfreshorfrozen(thawed)shrimp(36to40count),peeledanddeveined
¼ cupsourcreamorplainyogurt
1 tablespoonfreshlimejuice,pluslimewedges,forserving(optional)
Cookedrice,suchasbasmatiorjasmine,forserving(optional)
1Heatoilinalargeskilletovermedium.Addonion,jalapeño,and¾teaspoonsalt.Cook,stirringoccasionally,untilonionbeginstosoften,3
to5minutes.Addtomatopaste,currypowder,andginger.Cook,stirringtobreakuppaste,untilmixtureissmoothandfragrant,about1minute.2Addtomatoestoskillet.Cook,stirring,untiltheybegintoreleasetheirjuices,about1minute.Addthewater;simmeruntiltomatoesbreakdownslightly,3to5minutes.Addshrimp;cook,stirringoccasionally,untilopaquethroughout,3to4minutes.Removefromheat.3Addsourcreamandlimejuicetoskillet;stirtocombine.Serveimmediatelyoverrice,withlimewedgesalongside,asdesired.
PERSERVING:237calories;11.9gramsfat;20.9gramsprotein;12.5gramscarbohydrates
GRILLEDFISHKEBABSWITHCHERRYTOMATOES
Twotypesoffish—flakysalmonandmeatyswordfish—producedoublydeliciousgrilledkebabs.Threadthefishwiththegrainperpendiculartotheskewers.Ifusingwoodenskewers,soaktheminwateratleastfifteenminutestopreventthemfromscorching.
SERVES4 PREPTIME:30MINUTES TOTALTIME:30MINUTES
Vegetableoil,forgrill
1 poundskinlessswordfishfillet
1 poundskinlesssalmonfillet
24 cherrytomatoes
4 thickslicescountrybread
½ cupextra-virginoliveoil,plusmoreforcoatingbread
1 cuppackedfreshbasilleaves
1 garlicclove
Coarsesaltandfreshlygroundpepper
1Heatgrilltohigh;lightlyoilgrates.Cutswordfishandsalmoninto24pieceseach(about1½inches);dividingevenly,threadfishagainstthegrainon8skewers,alternatingwithcherrytomatoes.Brushbreadslicesonbothsideswitholiveoil,andgrilluntillightlycharred,about2minutesperside.2Inablender,pureebasil,garlic,andtheoliveoiluntilsmooth;seasonwithsaltandpepper.Reservehalf.3Brushkebabswithbasiloil;seasonwithsaltandpepper.Grill,turningoccasionally,untilfishisopaquethroughoutandtomatoesaresoftened,
6to10minutes.Withacleanbrush,coatkebabswithreservedbasiloil.Serveimmediately.
PERSERVING:411calories;23.7gramsfat;34gramsprotein;18.3gramscarbohydrates;4gramsfiber
BAKEDFLOUNDERWITHROASTEDTOMATOES
HereDijonmustardservesadualpurpose:Itflavorsthedelicatefish,andhelpsthebread-crumbcoatingstayinplaceasthefishcooks.Tilapiacanbeusedinplaceofflounder.
SERVES4 PREPTIME:20MINUTES TOTALTIME:30MINUTES
6 plumtomatoes,halvedlengthwise
2 tablespoonsoliveoil,plusmoreforbakingsheet
¾ teaspoondriedtarragonordriedoregano
Pinchofsugar
Coarsesaltandfreshlygroundpepper
⅓ cupmayonnaise
1 tablespoonfreshlemonjuice
3 sliceswhitesandwichbread,tornintolargepieces
4 flounderfillets(1½pounds)
2 tablespoonsDijonmustard
1Preheatovento450°F,withracksinupperandlowerthirds.Placetomatoesonarimmedbakingsheet.Drizzlewith1tablespoonoil,andsprinklewith¼teaspoontarragonandthesugar;seasonwithsaltandpepper.Tosstocoat.Arrangetomatoesinasinglelayer,cutsidesup.Roastonlowerrackuntiltender,20to25minutes.2Meanwhile,makesauce:Inasmallbowl,whisktogethermayonnaise,remaining½teaspoontarragon,andthelemonjuice;seasonwithsaltandpepper.3Lightlyoilanotherrimmedbakingsheet.Inafoodprocessor,pulse
breadwithapincheachofsaltandpepperandremainingtablespoonoiluntilfinecrumbsform.4Patfishdrywithpapertowels,andseasonbothsideswithsaltandpepper.Placefilletsonpreparedbakingsheet.Dividingevenly,spreadmustardontop;sprinklewithbreadcrumbs,gentlypressingtoadhere.Bakeonupperrackuntilfishiscookedthroughandcoatingisbrowned,6to8minutes.Servewithroastedtomatoesandsaucealongside.
PERSERVING:395calories;24.7gramsfat;28.9gramsprotein;13.7gramscarbohydrates;1.6gramsfiber
BROWN-RICEBOWLWITHSHRIMP,SNOWPEAS,ANDAVOCADO
AvocadoisrightathomeinthisAsian-styleone-bowlsupperofshrimp,snowpeas,andbrownrice.Servethecitrusysauceontheside,ordrizzlealittleovereachportion.
SERVES4 PREPTIME:20MINUTES TOTALTIME:1HOUR
2 cupswater
1 cuplong-grainbrownrice
¼ cupsoysauce
¼ cupfreshlemonjuice(from2lemons)
2 tablespoonsricevinegar(unseasoned)
2 teaspoonslight-brownsugar
1 tablespoonvegetableoil,suchassafflower
1 poundfreshorfrozen(thawed)mediumshrimp(36to40count),peeledanddeveined
8 ouncessnowpeas,stemendsandanystringsremoved,sliceddiagonallyinto½-inchpieces
1 piece(1inch)freshginger,peeledandcutintomatchsticks
Coarsesaltandfreshlygroundpepper
1 ripeavocado,pitted,peeled,andcutintochunks
1Inalargesaucepan,bringthewatertoaboil.Addrice;cover,reduceheattolow,andcookuntilriceistenderandwaterisabsorbed,45to50minutes.Removefromheat;letstandcovered,10minutes.2Meanwhile,makesauce:Stirtogethersoysauce,lemonjuice,vinegar,
andsugaruntilsugarisdissolved.3Whilericeisstanding,heatoilinalargeskilletovermedium-high.Addshrimp,snowpeas,andginger;seasonwithsaltandpepper.Cook,stirringfrequently,untilshrimpareopaquethroughoutandsnowpeasarebrightgreenandcrisp-tender,2to3minutes.4Fluffricewithafork,anddivideamongfourbowls.Topwithshrimpmixtureandavocado;servesauceontheside.
PERSERVING:446calories;13.5gramsfat;30.7gramsprotein;51.5gramscarbohydrates;6.2gramsfiber
STEAMEDCODWITHGINGERANDSCALLIONS
Steamedfishisahealthfulandquick-cookingdinneroption.Addingafewaromaticstothesteamingliquidenhancesthetasteofthefishwithoutusinganybutteroroil.Haddock,halibut,orotherfirm-fleshedwhitefishcanbeusedinplaceofthecod.
SERVES4 PREPTIME:10MINUTES TOTALTIME:20MINUTES
3 tablespoonsricevinegar(unseasoned)
2 tablespoonssoysauce
2 tablespoonsfinelygratedpeeledfreshginger
4 skinlesscodfillets(1½pounds)
Coarsesaltandfreshlygroundpepper
6 scallions
1Inalargeskilletwithatight-fittinglid,combinevinegar,soysauce,andginger.Seasonbothsidesofcodfilletswithsaltandpepper;placeinskillet.Bringliquidtoaboil;reduceheattoagentlesimmer.Cover;cookuntilfishisalmostopaquethroughout,6to8minutes.2Meanwhile,cutgreenpartsofscallionsinto3-inchlengths;thinlyslicelengthwise(reservewhitepartsforanotheruse).Scatteroverfish;coverandcookuntilfishisopaquethroughoutandscallionsarejustwilted,about2minutesmore.Serveimmediately.
PERSERVING:183calories;1.4gramsfat;36.5gramsprotein;4.4gramscarbohydrates;0.6gramfiber
REDSNAPPERVERACRUZANO
MadefamousintheportcityofVeracruz,Mexico,thisspicydishcombinesjalapeños,olives,tomatoes,andoreganoinapansaucethatsurroundsthefirm-fleshedsnapperasitcooks.Servewithlimewedgesandwhitericeorasimplegreensalad.
SERVES4 PREPTIME:20MINUTES TOTALTIME:30MINUTES
2 tablespoonsvegetableoil,suchassafflower
1 largeonion,thinlysliced
4 garliccloves,minced
1 to2tablespoonsfinelychoppedpickledjalapeñochiles
3 plumtomatoes,seededandchopped
½ cupwater
½ cupcoarselychoppedpittedgreenolives
1 tablespooncoarselychoppedfreshoregano(or1teaspoondried)
4 skinlesssnapperfillets(1½pounds)
Coarsesaltandfreshlygroundpepper
Limewedges,forserving
1Heatoilinalargeskilletwithatight-fittinglidovermedium-high.Addonion;cook,stirringoccasionally,untilsoftened,5to7minutes.Addgarlicandjalapeño;cook,stirring,1minute.Addtomatoesandthewater;cookuntilliquidisalmostevaporated,6to8minutes.Stirinolivesandoregano.2Seasonsnapperfilletsonbothsideswithsaltandpepper.Reduceheattomedium;nestlefilletsinsauce.Cover,andcookuntilfishisopaque
throughout,5to7minutes.Serveimmediately,spooningsauceoverfish,withlimewedges.
PERSERVING:293calories;11.5gramsfat;36.5gramsprotein;9.9gramscarbohydrates;2.2gramsfiber
MUSHROOMANDPECORINOTARTS
Usingstore-boughtpuffpastryallowsyoutomakethesetartsonabusyweeknight.Roundoutthevegetarianmealwithasaladofmixedgreensoranyofthewintervegetablesides.
SERVES4 PREPTIME:20MINUTES TOTALTIME:40MINUTES
All-purposeflour,fordusting
1 sheetfrozenpuffpastry(halfa17.3-ouncepackage),thawed
1 tablespoonoliveoil
1¼ poundsmixedfreshmushrooms,suchascremini,shiitake(stemsremoved),andbutton,thinlysliced
Coarsesaltandfreshlygroundpepper
¾ cupgratedPecorinoRomanocheese(2ounces)
2 tablespoonssnippedfreshchives
1Preheatovento400°F.Onalightlyflouredworksurface,rolloutpuffpastrytoan11-inchsquare.Usingaparingknife,cutinto4equalsquares,thenlightlyscoreeachsquare(donotcutallthewaythrough),forminga1-inchborder.Usingafork,piercedoughinsideborder.Carefullytransferpastrysquarestoabakingsheet;refrigerate10minutes.Bakeuntilgolden,rotatingsheethalfwaythrough,about15minutes.2Meanwhile,inalargeskillet,heatoilovermedium-high.Addmushrooms;seasonwithsaltandpepper.Cook,tossingfrequently,untiltender,6to8minutes.3Dividingevenly,sprinkle½cupcheeseincenterofbakedpastrysquares;topwithmushroomsandremaining¼cupcheese.Bakeuntilcheeseismeltedandlightlybrowned,6to8minutes.Sprinklewith
chives,andserve.
PERSERVING:400calories;25.9gramsfat;15.1gramsprotein;26.9gramscarbohydrates;2.3gramsfiber
Frozenpuffpastryisawonderfulstapletokeeponhand.Thepastryneedsonlyalittletimetodefrost,rollsouteasily,andbakesquickly.
GOATCHEESE–LEEKTART
Tosavetime,youcanmakethisrecipewithstore-boughtpiedough;lookforrefrigerateddough(notfrozenpiecrusts)madewithbutterratherthanmargarineorpartiallyhydrogenatedoils.
SERVES4 PREPTIME:25MINUTES TOTALTIME:2HOURS25MINUTES(WITHCHILLINGDOUGH)
1 bunchleeks,whiteandlightgreenpartsonly,thinlyslicedintohalf-moons(about2cups),washedwellanddried(seenote)
1 tablespoonoliveoil
Coarsesaltandfreshlygroundpepper
6 ouncesfreshgoatcheese,softened
2 ouncescreamcheese,softened
2 tablespoonsmilk
3 largeeggyolks
1 teaspoonfinelychoppedfreshthyme(or¼teaspoondried)
1 tablespoonwater
1 BasicPieCrustorstore-boughtrefrigerateddough(fora9-inchpie)
All-purposeflour,fordusting
1Preheatovento350°F,withrackonlowestshelf.Inabowl,tossleekswithoil,andseasonwithsaltandpepper.2Whisktogethergoatcheese,creamcheese,milk,2eggyolks,andthyme;seasonwithsaltandpepper.Inanotherbowl,lightlybeat
remainingeggyolkwiththewater,foreggwash.3Rolloutdoughtoa13-inchround,about⅛inchthick,onalightlyflouredworksurface.(Orunfoldstore-boughtdough.)Placeonabakingsheet.Spreadgoat-cheesemixtureoncrust,leavinga2-inchborder.Sprinkleleeksevenlyontop.Foldedgeofdoughoverfilling,pinchingfoldstogethertoseal.Brushdoughwitheggwash.4Bake,rotatingsheethalfwaythrough,untilcrustisgoldenbrownandfillingisbrownedinspots,about1hour.Letcoolcompletelyonawirerack.Toserve,cutintowedges.
PERSERVING:505calories;35gramsfat;12.1gramsprotein;33.7gramscarbohydrates;0.6gramfiber
TERIYAKITOFUANDMUSHROOMS
Althoughyoucouldcertainlysubstituteone-quartercupbottledteriyakisauceforthehomemadeversioninthisrecipe,theresultingdishwon’ttastenearlyasfreshandvibrant.
SERVES4 PREPTIME:30MINUTES TOTALTIME:45MINUTES
2 packages(14ounceseach)firmtofu,eachslicedcrosswiseinto6rectangles
3 tablespoonsfinelygratedpeeledfreshginger
¼ cupsoysauce
1 tablespoonricevinegar(unseasoned)
1 tablespoonsugar
2 teaspoonscornstarch
1 to1½cupswater
2 tablespoonsvegetableoil,suchassafflower
8 ouncesfreshshiitakemushrooms,stemsremoved,capssliced¼inchthick(about4cups)
1 to2buncheswatercress,toughstemsremoved(about6cupssprigs),forserving
1Presstofu:Arrangetofuslicesinasinglelayeronabakingsheetlinedwithadoublelayerofpapertowels.Coverwithmorepapertowelsandanotherbakingsheet;weightwithaheavyskillet.Letdrain15minutes.2Meanwhile,makesauce:Placegingerinafinesieve;presstoreleasejuicesintoabowl(discardsolids).Whiskinsoysauce,vinegar,sugar,
cornstarch,and1cupwater.3Inalargeskillet,heat1tablespoonoilovermedium.Cookhalfthetofuuntilgoldenbrown,4to6minutesperside.Transfertoaplate.Repeatwithremainingtofuslices.4Heatremainingtablespoonoilinsameskilletovermedium.Cookmushrooms,stirringoften,untilbrowned,about5minutes.Addsauce;bringtoaboil.Cookjustuntilthickenoughtocoatthebackofaspoon,about1minute(ifnecessary,thinsaucewithupto½cupmorewater).Returntofutopan;tossgentlytocoat.Serveimmediately,withwatercress.
PERSERVING:257calories;16gramsfat;19.1gramsprotein;14.7gramscarbohydrates;1.2gramsfiber
Beforecookingtofu,it’sagoodideatosqueezeoutasmuchwateraspossible,whichmakesiteasierforthetofutoabsorbanymarinadeorsauce,holditsshapewhencooked,anddevelopagoldencrustwhensautéed.
STEAMEDEGGPLANTANDMUSHROOMSWITHPEANUTSAUCE
Japaneseeggplantsaremoreslender,lighterincolor,andhaveaslightlysweeter,creamierfleshthanthelarger,pear-shapedglobevarieties.Topreventthefleshfromdiscoloring,cuttheeggplantsjustbeforeyou’rereadytosteamthem.
SERVES4 PREPTIME20MINUTES TOTALTIME:20MINUTES
6 Japaneseeggplants(about2pounds),slicedinto1-inch-thickrounds
1 poundshiitakemushrooms,stemsremoved,capshalved
3 tablespoonssmoothpeanutbutter,preferablynatural-style
3 tablespoonsricevinegar(unseasoned)
2 tablespoonssoysauce
2 tablespoonsfinelygratedpeeledfreshginger
1 to2tablespoonslight-brownsugar
Coarsesalt
4 scallions,trimmed,cutinto2-inchlengths,andthinlyslicedlengthwise
Cookedrice,suchasbasmatiorjasmine,forserving(optional)
1Fillalargepotwithabout1inchwater;bringtoaboil.Addeggplantandmushrooms.Reduceheattomedium-high;cover,andsteamuntiltender,8to10minutes.2Meanwhile,makesauce:Placepeanutbutterinasmallbowl.Graduallywhiskinvinegar,thenaddsoysauce,ginger,brownsugar,and1teaspoonsalt;whiskuntilsmoothandcombined.(Alternatively,combineeverythinginablenderandpureeuntilsmooth.)
3Withaslottedspoon,transfersteamedeggplantandmushroomstoalargebowl.Addscallionsandpeanutsauce;tossgentlytocoat.Serveimmediately,overriceifdesired.
PERSERVING(WITHOUTRICE):192calories;6.8gramsfat;9.2gramsprotein;29.9gramscarbohydrates;10.5gramsfiber
STUFFEDPOBLANOS
TosimplifyMexicanchilesrellenos—fried,stuffedmildchilepeppers—thesepoblanopeppersarefilledwithablack-beanmixture(withoutfirstbeingroastedandpeeled)andthenbakedinaspicytomatosauce.
SERVES4 PREPTIME:20MINUTES TOTALTIME:1HOUR30MINUTES
1 can(28ounces)wholepeeledtomatoesinjuice
1 jalapeñochile,minced(ribsandseedsremoved,forlessheat,ifdesired)
2 smallonions,coarselychopped
3 garliccloves(peeled):2crushed,1minced
Coarsesaltandfreshlygroundpepper
1 can(19ounces)blackbeans,rinsedanddrained
½ cupyellowcornmeal
1 cupshreddedpepperJackcheese(4ounces)
1 teaspoongroundcumin
¾ cupwater
4 largepoblanochiles,halvedlengthwise(stemsleftintact),ribsandseedsremoved
1Preheatovento425°F.Inablender,pureetomatoesalongwiththeirjuice,jalapeño,halftheonions,andthecrushedgarlicuntilsmooth;seasonwithsalt.Poursauceintoa9-by-13-inchbakingdishandspreadtocoverevenly.
2Inabowl,combinebeans,cornmeal,½cupcheese,remainingonion,mincedgarlic,cumin,andthewater;seasonwithsaltandpepper.3Dividingevenly,stuffpoblanohalveswithbeanmixture;placeontopofsauceinbakingdish.Sprinklepoblanosevenlywithremaining½cupcheese;coverdishtightlywithaluminumfoil.4Bakeuntilpoblanosaretender,about45minutes.Uncover,andcontinuetocookuntilsaucethickensslightlyandcheeseisbrowned,10to15minutesmore.Letcool10minutesbeforeserving.
PERSERVING:327calories;10.2gramsfat;17.1gramsprotein;43.2gramscarbohydrates;10.6gramsfiber
BRAZILIANBLACKBEANS
Driedbeansareaninexpensivealternativetocanned—oncecooked,theyalsohaveabettertextureandfarlesssodium.Herethebeansaresimmeredwithbeets,whichinfusesthemwithcolorandflavor.
SERVES6 PREPTIME:25MINUTES TOTALTIME:2HOURS15MINUTES
3mediumbeets,scrubbedandtrimmed
1 bag(1pound)driedblackbeans,rinsed
Coarsesaltandfreshlygroundpepper
2 garliccloves
2 tablespoonsvegetableoil,suchassafflower
1 scallion,trimmedandthinlysliced,plusmoreforgarnish
½ cuppackedcoarselychoppedcilantro,plussmallsprigsforgarnish
Cookedriceandlimewedges,forserving
Shreddedcheddarcheese,forgarnish
1InaDutchovenorheavy5-quartpot,combinebeets,beans,andenoughwatertocover;seasonwithsaltandpepper.Bringtoaboil;reducetoasimmer,andcook(uncovered)untilbeetsaretenderwhenpiercedwiththetipofasharpknife,45minutesto1hour(addmorewatertocover,asneeded).2Transferbeetstoabowl;whencoolenoughtohandle,ruboffskinswithpapertowels,thencutintodice.Continuetocookbeansuntiltender,about1hourmore;pouroffanyexcessliquid.3Onacuttingboard,finelychopgarlic,andsprinklewithsalt.Usingachef’sknife,pressflatsideofbladebackandforthacrossgarlictomake
apaste.Inasmallskillet,heatoilovermedium;addgarlicpaste,scallion,andcilantro.Cook,stirringfrequently,untilscallionhassoftened,2to4minutes.4Stirscallionmixtureintobeans;cookovermediumheattoallowflavorstomeld,about5minutes.5Servebeansandbeetsoverrice,withlimewedgesalongside;garnisheachportionwithcheese,choppedscallion,andasprigofcilantro.
PERSERVING:298calories;5.6gramsfat;16.7gramsprotein;47.1gramscarbohydrates;16.9gramsfiber
Thedishcanbepreparedthroughstep4upto3daysahead;letcoolcompletelybeforerefrigeratinginanairtightcontainer.Reheatovermediumbeforeserving.
SHIITAKEFRIEDRICE
ThishomemadeversionoftheChinesestandbyisagreatwaytouseupleftoverrice.Or,tosavetime,cookthericeuptothreedaysinadvance,thenletcoolandrefrigerate,coveredtightly.Bringtoroomtemperaturebeforeaddingtostir-fry.
SERVES4 PREPTIME:45MINUTES TOTALTIME:45MINUTES
1¾ cupswater
Coarsesaltandfreshlygroundpepper
1 cupbasmatirice
1 tablespoonplus1teaspoonvegetableoil
2 largeeggs,lightlybeaten
1 smallonion,finelychopped
2 carrots,halvedlengthwiseandthinlysliceddiagonally
10 ouncesshiitakemushrooms,stemsremoved,capsthinlysliced
1 garlicclove,minced
1 teaspoonmincedpeeledfreshginger
6 ouncessnowpeas,stemendsandanystringsremoved,sliceddiagonallyinto½-inchpieces
2 to3tablespoonssoysauce
2 tablespoonsricevinegar(unseasoned)
1Bringthewatertoarapidboilinamediumsaucepan;add1teaspoonsalt.Stirinrice;returntoaboil.Reducetoasimmer.Cover;cookuntilriceistenderandhasabsorbedallliquid,15to20minutes.Remove
fromheat;letstand,covered,5to10minutes.Fluffwithafork.2Whilericeiscooking,heat1teaspoonoilinalargeskilletovermedium.Addeggs;swirltocoatbottomofpan.Cook,withoutstirring,untilset,1to2minutes.Transfertoacuttingboard.Whencoolenoughtohandle,thinlyslice(seenote).3Addremainingtablespoonoiltopan;cookonion,stirring,untilsoftened,2to4minutes.Addcarrots;cook,stirring,untilbeginningtobrown,4to6minutes.Addmushrooms;cook,stirring,untiltender,3to5minutes.Stiringarlic,ginger,andsnowpeas;cookuntilpeasarebrightgreenandcrisp-tender,2to3minutes.4Addcookedrice,soysauce,andvinegar;tosstocoat.Seasonwithsaltandpepper.Foldinslicedegg,andserve.
PERSERVING:207calories;7.3gramsfat;8.7gramsprotein;28gramscarbohydrates;3.6gramsfiber
VEGETABLELASAGNA
Thisrecipemakesonelargelasagna,butyoucaneasilymaketwosmallerversionsineight-inchbakingdishes.Enjoyonefordinnertonight,andfreezetheotherforlater.Oraddsausagetoone(seevariationbelow)andkeeptheothermeat-free.
SERVES8 PREPTIME:25MINUTES TOTALTIME:1HOUR20MINUTES
32 ouncesricottacheese(4cups)
2 largeeggs
Coarsesaltandfreshlygroundpepper
2 packages(10ounceseach)frozenchoppedspinach,thawed
6 cupsBasicTomatoSauceorstore-boughttomatosauce
12 no-boillasagnanoodles(8ounces)
4 cupsshreddedfontinacheese(1pound)
1Preheatovento400°F.Whisktogetherricotta,eggs,½teaspoonsalt,and¼teaspoonpepper.Squeezespinachtoremoveasmuchliquidaspossible,andaddtoricottamixture;stirwelltocombine.2Spreadathinlayeroftomatosauceinthebottomofa9-by-13-inchglassbakingdish.Arrange4noodlesontop.Spreadone-thirdofthericottamixtureovernoodles,followedbyone-thirdoftheremainingtomatosauce;sprinklewithone-thirdofthefontinacheese.Repeattomaketwomorelayers,endingwithfontina.(Atthispoint,thelasagnacanbetightlywrappedinplasticandfrozenupto2months.Thawovernightintherefrigeratorbeforeproceeding.)3Coverwithaluminumfoil;bake30minutes(40minutesifpreviouslyfrozen).Removefoil;continuebakinguntilgoldenbrownontopandsauceisbubbling,about15minutesmore.Letcoolslightlybefore
cuttingintosquaresandserving.
PERSERVING:625calories;36.3gramsfat;38.8gramsprotein;38.7gramscarbohydrates;5.9gramsfiber
RemovecasingsfromhotorsweetItaliansausage(youwillneedabout1poundforalargelasagnaand8ouncesforasmallone).Cookinamediumskilletovermediumheat,breakingupmeatwithaspoon,untilnolongerpink,about10minutes.Letcool.Followrecipeabove,layeringsausageinthirdsafterthetomatosauce.
BARLEYRISOTTOWITHCORNANDBASIL
Althoughtraditionallymadewithrice(risoinItalian),risottocanalsobemadewithpearlbarley(andothergrains,suchasfarro)toprovideaslightlychewydishwithanuttyflavor.
SERVES4 PREPTIME:1HOUR TOTALTIME:1HOUR
2 cans(14½ounceseach)low-sodiumvegetablebroth
4 cupswater
2 tablespoonsoliveoil
1 onion,finelychopped
Coarsesaltandfreshlygroundpepper
1 cuppearlbarley
½ cupdrywhitewine
2 cupsfresh(from3to4ears)orfrozen(unthawed)cornkernels
2 cupslightlypackedfreshbasilleaves,tornintosmallpieces
½ cupgratedparmesancheese(about2ounces),plusmore(gratedorshaved)forgarnish
1Inamediumsaucepan,bringvegetablebrothandthewaterjusttoasimmer;reduceheattolow,andcovertokeepwarm.2Meanwhile,heatoilinalargesaucepanovermedium.Addonion,andseasonwithsaltandpepper;cook,stirringoccasionally,untilonionissoftened,4to5minutes.Addbarley;cook,stirring,1minute.Pourinwine;cook,stirring,untilabsorbed,about1minute.3Ladlein2cupswarmbroth;cook,stirringfrequently,untilalmostcompletelyabsorbed,10to12minutes.Continuetoaddbroth1cupata
time,stirringfrequentlyandallowingliquidtobealmostabsorbedbeforeaddingmore,untilbarleyistenderandmixtureiscreamy,40to50minutes(youmaynotneedallthebroth).Addcorn;cookjusttoheatthrough,3to5minutes.4Removefromheat.Stirinbasilandparmesan;seasonwithsaltandpepper.Serveimmediately,garnishedwithmorecheese.
PERSERVING:402calories;11.3gramsfat;15.4gramsprotein;58.9gramscarbohydrates;10.8gramsfiber
Thisrecipecanbemadewithothervegetables,suchasfrozenpeas,sliveredoil-packedsun-driedtomatoes,orchoppedroastedbellpeppers,inplaceofthecorn.Orforaspringvariation,prepareAsparaguswithLemonButter,cutintosmallpieces,andadditattheend,justtocombineandheatthrough.
MUSHROOMANDPARMESANRISOTTO
Makingrisottoisasimplemattersolongasyoukeepacarefuleyetowardtheendtopreventovercookingtherice,asthemixturewillcontinuetothickenafterit’stakenofftheheat.Here,thecookingliquidisalsousedtorehydratetheporcinimushrooms.
SERVES4 PREPTIME:45MINUTES TOTALTIME:45MINUTES
2 cans(14½ounceseach)low-sodiumvegetablebroth
½ ouncedriedporcinimushrooms,rinsed
2 cupswater
3 tablespoonsunsaltedbutter
8 ouncesmixedfreshmushrooms,suchascremini,shiitake(stemsremoved),andoyster,allcutinto½-inchpieces
Coarsesaltandfreshlygroundpepper
1 smallonion,finelychopped
1 cupArboriorice
½ cupdrywhitewine
½ cupgratedparmesancheese(2ounces),plusmore(gratedorshaved),forgarnish
1Inamediumsaucepan,bringvegetablebroth,porcini,andthewatertoaboil;cookuntilporciniaretender,about1minute.Withaslottedspoon,removeporcini;coarselychop,andreserve.Reduceheattolow,andcovertokeepbrothwarm.2Inalargesaucepan,heat1tablespoonbutterovermedium-high.Add
freshmushroomsandchoppedporcini;seasonwithsaltandpepper.Cook,stirringfrequently,untiltender,3to5minutes.Transfertoaplate.3Reduceheattomedium-low.Add1tablespoonbutterandtheoniontolargesaucepan;seasonwithsaltandpepper.Cook,stirringoccasionally,untilonionistender,3to5minutes.Addrice,andcook,stirring,1minute.Pourinwine;cook,stirring,untilabsorbed,about1minute.4Ladlein2cupswarmbroth(leavebehindanysedimentfromporcinithatmayhavesettledatthebottom);cook,stirringoccasionally,untilalmostcompletelyabsorbed,4to5minutes.Continuetoaddbroth1cupatatime,stirringoccasionallyandallowingliquidtobealmostabsorbedbeforeaddingmore,untilriceisaldenteandmixtureiscreamy,about25minutestotal(youmaynotneedallthebroth).5Removefromheat.Stirinparmesan,remainingtablespoonbutter,andhalfthesautéedmushrooms;seasonwithsaltandpepper.Serveimmediately,toppedwithremainingmushroomsandgarnishedwithadditionalcheese.
PERSERVING:290calories;12.9gramsfat;12.6gramsprotein;25.4gramscarbohydrates;1.2gramsfiber
SNAP-PEASAUTÉLEEKSVINAIGRETTEASPARAGUSWITHLEMONBUTTERSHAVEDCARROTSALADWITHSCALLIONSANDSESAMESEEDSSAUTÉEDCORN,BACON,ANDSCALLIONSROASTEDTOMATILLOSANDTOMATOESGRILLEDEGGPLANTWITHYOGURTSAUCEGREENBEANSWITHTOMATOESSAUTÉEDBEETSANDGREENSGLAZEDSHALLOTSSWEET-POTATOWEDGESROASTEDCAULIFLOWERWITHPAPRIKAWILTEDMUSTARDGREENSWITHSWEETONIONSAUTÉEDKALEWITHGARLICANDLEMONSWISSCHARDANDRAISINSANDPINENUTSSAUTÉEDESCAROLEPOTATOESANNASWEET-POTATOPANCAKESHORSERADISHMASHEDPOTATOESROASTEDHERBEDPOTATOESGERMANPOTATOSALADONIONRINGS
PROSCIUTTO-STUFFEDARTICHOKESROASTEDROOTVEGETABLESCAULIFLOWERGRATINSTUFFEDONIONSCHEDDAR-CORNSPOONBREADBOSTONBAKEDBEANSCABBAGEANDFENNELSLAWQUICK-MARINATEDYELLOWSQUASHSALADRADICCHIOANDENDIVESALADCUCUMBERSALADWITHSOURCREAMANDDILLSESAME-LIMERICECURRIEDRICESALADRICEPILAFWITHTOASTEDALMONDSRICESALADWITHRAISINSANDRADICCHIOQUINOAANDCUCUMBERSALADBULGURPILAFWITHDRIEDCRANBERRIESCHICKPEASANDTOMATOESLENTILSWITHCARROTANDSPINACHPARSNIPFRIESPOLENTAFRIESROASTEDSWEET-POTATOFRIESPAPRIKASTEAKFRIES
SNAP-PEASAUTÉ
1 tablespoonunsaltedbutter
1 poundsugarsnappeas,stemendstrimmedandanystringsremoved
Coarsesaltandfreshlygroundpepper
¼ cupcoarselychoppedfreshdill
Inalargeskillet,heatbutterovermedium-low.Addsnappeas,andseasonwithsaltandpepper.Cook,tossingfrequently,untilbrightgreenandcrisp-tender,6to8minutes.Stirindill,andserve.SERVES4
PERSERVING:103calories;6.9gramsfat;2.3gramsprotein;10.4gramscarbohydrates;4.1gramsfiber
LEEKSVINAIGRETTE
6 leeks(about2¼pounds)
2 tablespoonsoliveoil
1 tablespoongrainymustard
1 teaspoonDijonmustard
2 teaspoonswhite-winevinegar
Coarsesaltandfreshlygroundpepper
1Trimtough,darkgreensfromleeks;discard.Halveleekslengthwise,andcutoffrootends,leavingasmuchofbulbintactaspossible.Rinseeachhalfunderrunningwater,carefullyseparatinglayerstoloosengrit.2Bring2inchesofwatertoaboilinalargesaucepan.Preparealargeice-waterbath.Setasteamerbasket(orlargecolander)overpan,andplaceleeksinbasket.Cover;steamuntilverytender,10to12minutes.Transfertoice-waterbathuntilcool;drainonpapertowels,pattinggentlytoremoveexcesswater.3Whisktogetheroil,bothmustards,andvinegar;seasonwithsaltandpepper.Arrangeleeksonaplatter,anddrizzlewithvinaigrette.SERVES4
PERSERVING:147calories;7.3gramsfat;2.8gramsprotein;20gramscarbohydrates;2.4gramsfiber
ASPARAGUSWITHLEMONBUTTER
Coarsesaltandfreshlygroundpepper
1½ poundsasparagus,toughendstrimmed
1 tablespoonunsaltedbutter
1 teaspoongratedlemonzest,plus1tablespoonlemonjuice
1Bring2inchesofwatertoaboilinalargesaucepanordeepskillet;addsaltandasparagus.Blanchuntilstalksarecrisp-tender,5to8minutes.Drainwellinacolander.2Returnasparagustopan;tosswithbutterandlemonzestandjuice.Seasonwithsaltandpepper,andserve.SERVES4
PERSERVING:60calories;3gramsfat;3.8gramsprotein;7gramscarbohydrates;0.1gramfiber
SHAVEDCARROTSALADWITHSCALLIONSANDSESAMESEEDS
¾poundcarrots,peeledandshavedwithavegetablepeeler
4 scallions,trimmedandthinlysliced
2 tablespoonsricevinegar(unseasoned)
1 tablespoonvegetableoil,suchassafflower
1 tablespoonsesameseeds,toasted
½ teaspoonfinelygratedlimezest,plus1tablespoonlimejuice
Coarsesaltandfreshlygroundpepper
Inabowl,combinecarrots,scallions,vinegar,oil,sesameseeds,andlimezestandjuice.Seasonwithsaltandpepper;tosstocombine,andserve.SERVES4
PERSERVING:83calories;4.8gramsfat;1.5gramsprotein;10gramscarbohydrates;2.8gramsfiber
SAUTÉEDCORNWITHBACONANDSCALLIONS
4 slicesbacon(4ounces),cutcrosswiseinto1-inchstrips
4 cupsfresh(from7to8ears)orfrozen(unthawed)cornkernels
Coarsesaltandfreshlygroundpepper
Pinchofcrushedred-pepperflakes
2 to3scallions,trimmedandthinlysliced
1Cookbaconinalargeskilletovermedium-highheat,stirringoccasionally,untilbrownedandcrisp,4to6minutes.2Addcorn;seasonwithsalt,pepper,andred-pepperflakes.Cook,stirringfrequently,untilcornisjusttender,5to8minutes.Stirinscallions,andserve.SERVES4
PERSERVING:262calories;14.9gramsfat;7.1gramsprotein;30gramscarbohydrates;5.1gramsfiber
ROASTEDTOMATILLOSANDTOMATOES
¾poundtomatillos,husksremoved,washedandhalved
¾ poundplumtomatoes,halvedlengthwise
2 tablespoonsoliveoil
2 teaspoonsgroundcoriander
Coarsesaltandfreshlygroundpepper
1Preheatovento350°F.Placetomatillosandtomatoes,cutsidesup,onarimmedbakingsheet.Drizzlewithoil,andsprinklewithcoriander;seasonwithsaltandpepper.Tosstocombine,thenspreadinanevenlayer.2Bakeuntiltomatillosandtomatoesareverysoftandbrownedinspots,45to55minutes.Servehot,roomtemperature,orchilled.Mixturecanbestoredupto3days;letcool,thenrefrigerateinanairtightcontainer.SERVES4
PERSERVING:107calories;8gramsfat;1.7gramsprotein;8.9gramscarbohydrates;3.2gramsfiber
GRILLEDEGGPLANTWITHYOGURTSAUCE
Vegetableoil,forgrill
1 Kirbycucumber
2 eggplants(about1poundeach)
¼ cupoliveoil
Coarsesaltandfreshlygroundpepper
½ cupplainyogurt
2 tablespoonsfinelychoppedfreshflat-leafparsley
1 to2tablespoonsfreshlemonjuice,pluslemonwedges,forserving(optional)
1Heatgrilltomedium-high;lightlyoilgrates.Halvecucumberlengthwise,scoopoutseeds,andgrateonthelargeholesofaboxgrater.Squeezeoutasmuchliquidaspossibleinacleankitchentowel(orpapertowels).2Halveeggplantslengthwise;sliceoffenoughfromskinsidesohalveslayflat.Brushbothsidesofeggplanthalveswitholiveoil;seasongenerouslywithsaltandpepper.Grilluntiltender,5to7minutesperside.3Meanwhile,inasmallbowl,combinecucumber,yogurt,parsley,andlemonjuice;seasonwithsaltandpepper.Servegrilledeggplantwithyogurtsauceandlemonwedges,ifdesired.SERVES4
PERSERVING:207calories;14.4gramsfat;4.7gramsprotein;18gramscarbohydrates;8.5gramsfiber
GREENBEANSWITHTOMATOES
1 tablespoonoliveoil
1 onion,finelychopped
2 largebeefsteaktomatoes,coarselychopped
1 poundgreenbeans,stemendstrimmed
Coarsesaltandfreshlygroundpepper
1 tablespoonfreshoregano
1Inalargeskillet,heatoilovermedium-high.Addonion;cook,stirringoften,untilgolden,2to3minutes.2Addtomatoes;cook,stirringoccasionally,untilbeginningtobreakdown,about3minutes.Addgreenbeans,seasonwithsaltandpepper.Bringtoaboil.Reduceheattomedium-low;cover,andsimmer,stirringoccasionally,untilgreenbeansareverytender,15to20minutes.Stirinoregano,andserve.SERVES4
PERSERVING:99calories;3.6gramsfat;3.2gramsprotein;15.4gramscarbohydrates;5.2gramsfiber
SAUTÉEDBEETSANDGREENS
5 smallbeets(about1pound),scrubbed,greensreservedandthinlysliced(toyield1cup)
1 tablespoonoliveoil
1 largeshallot,minced
1 teaspoonchoppedfreshrosemary
Coarsesalt
1Preheatovento425°F.Wrapbeetsin2or3packetsoffoil;bakeuntilslightlysofttothetouch(squeezepacketstotest),about45to60minutes.Coolbeetsinpackets,thenruboffskinswithpapertowels(useaparingknifefortoughspots).Cutbeetsinto½-inchwedges.2Inalargeskillet,heatoilovermedium.Addshallot;cook,stirring,untiltender,2to3minutes.Addbeetgreens;cook,stirringoften,untilwilted,about3minutes.Addbeetsandrosemary.Seasonwithsalt.Cook,stirring,untilbeetsarejustheatedthrough,2to4minutes.Servehot.SERVES4
PERSERVING:88calories;3.6gramsfat;2.3gramsprotein;13.2gramscarbohydrates;3.2gramsfiber
GLAZEDSHALLOTS
1 tablespoonoliveoil
1 poundsmallshallots(about12),peeled(stemendsleftintact),halvedlengthwiseiflarge
1¾ cupswater
1 teaspoonfinelygratedorangezest,plus½cupjuice(fromabout2oranges)
½ cupapple-cidervinegar
3 tablespoonslight-brownsugar
Coarsesaltandfreshlygroundpepper
1Inalargeskillet,heatoilovermedium-high.Addshallots,andcook,stirringfrequently,untillightlybrowned,about5minutes.2Addthewater,orangezestandjuice,vinegar,andbrownsugar;seasonwithsaltandpepper.Bringtoaboil,andcookovermediumheatuntilshallotsaretenderwhenpiercedwiththetipofasharpknifeandliquidissyrupy,35to40minutes.(Raiseheattohighforafewminutesifshallotsaretenderbutnotquiteglazed.)Servehot.SERVES4
PERSERVING:171calories;3.6gramsfat;3.1gramsprotein;32.7gramscarbohydrates;0.9gramfiber
SWEET-POTATOWEDGES
3 sweetpotatoes(1½pounds),scrubbed
2 to3garliccloves(unpeeled)
4 teaspoonsoliveoil
¼ teaspoondriedthyme
⅛ teaspooncrushedred-pepperflakes
Coarsesalt
1Preheatovento400°F.Cutsweetpotatoesinhalfcrosswise,andtheninto1-inch-widewedges.Crushgarlicclovesintheirskin.2Onalargerimmedbakingsheet,tossthesweetpotatoes,garlic,oliveoil,thyme,andred-pepperflakes;seasonwithsalt.Spreadinasinglelayer,roastuntilpotatoesarefork-tender,turninghalfwaythrough,about30minutes.Servehot.SERVES4
PERSERVING:130calories;5.2gramsfat;1.6gramsprotein;20gramscarbohydrates;3gramsfiber
ROASTEDCAULIFLOWERWITHPAPRIKA
1 largeheadcauliflower(1pound),trimmedandbrokenintosmallflorets
2 tablespoonsoliveoil
1½ teaspoonspaprika
Coarsesaltandfreshlygroundpepper
1Preheatovento450°F.Placecauliflowerfloretsonarimmedbakingsheet;drizzlewithoil,andsprinklewithpaprika.Seasonwithsaltandpepper,andtosstocoat;spreadinasinglelayer.2Roastuntiltenderwhenpiercedwiththetipofasharpknifeandlightlybrowned,20to25minutes,tossinghalfwaythrough.Servehotorroomtemperature.SERVES4
PERSERVING:90calories;7gramsfat;2.3gramsprotein;6.3gramscarbohydrates;3.1gramsfiber
WILTEDMUSTARDGREENSWITHSWEETONION
1 tablespoonoliveoil
1 sweetonion,suchasVidalia,halvedlengthwiseandthinlysliced
1½ poundsmustardgreens(2bunches),stemsremoved,leavesslicedcrosswiseinto1-inch-thickpieces
Coarsesaltandfreshlygroundpepper
2 teaspoonsapple-cidervinegar
1Inalargeskillet,heatoilovermedium-high.Addonion;cook,stirringfrequently,untilonionistenderandgolden,6to8minutes.2Addasmanygreenstoskilletaswillfit;seasonwithsaltandpepper.Cookuntilwilted,tossingandaddingmoregreensastheywilt,2to3minutestotal.Stirinvinegar;seasonwithsaltandpepper,andserve.SERVES4
PERSERVING:82calories;3.7gramsfat;4.6gramsprotein;10.3gramscarbohydrates;5.7gramsfiber
SAUTÉEDKALEWITHGARLICANDLEMON
Coarsesaltandfreshlygroundpepper
1½ poundskale(2largebunches),stemsremoved,leavestornintobite-sizepieces
2 tablespoonsoliveoil
2 garliccloves,minced
1½ teaspoonsfreshlemonjuice
1Bringalargepotofwatertoaboil;addagenerousamountofsalt.Cookkaleuntiljusttender,4to6minutes.Drainwell.2Heatoilinalargeskilletovermedium.Addgarlic;cook,stirring,untilfragrant,about1minute.Addkale;seasongenerouslywithsaltandpepper.Cook,tossingoften,untiltender,4to6minutes.Sprinklewithlemonjuice;tosstocombine,andserve.SERVES4
PERSERVING:126calories;7.7gramsfat;4.3gramsprotein;13.4gramscarbohydrates;2.6gramsfiber
SWISSCHARDWITHRAISINSANDPINENUTS
1½ poundsSwisschard(2bunches),toughstemstrimmed,stalkscutcrosswiseinto1-inchpieces,leavestorninto2-inchpieces(keepstalksandleavesseparate)
2 tablespoonsoliveoil
⅓ cupgoldenraisins
2 garliccloves,minced
1 tablespoonbalsamicvinegar
2 tablespoonspinenuts,toasted
Coarsesaltandfreshlygroundpepper
1Washanddrainchard,leavingsomewaterclingingtostalksandleaves.Inalargesaucepan,heatoilovermedium-high.Addchardstalks,andcookuntilbeginningtosoften,stirringoccasionally,about4minutes.2Addchardleaves,raisins,andgarlic.Cover,andreduceheattomedium-low;cook,stirringoccasionally,untilchardistender,6to10minutes.Pouroffexcessliquidfrompan.Addvinegarandpinenuts,andtosstocombine;seasonwithsaltandpepper,andserve.SERVES4
PERSERVING:166calories;10.1gramsfat;4.2gramsprotein;18.8gramscarbohydrates;3.5gramsfiber
SAUTÉEDESCAROLE
2 tablespoonsoliveoil
3 garliccloves,crushed
1 poundescarole(2smallheads),stemstrimmed,leavestornandwashedwell
Coarsesalt
Lemonwedges,forserving(optional)
Inalargeskillet,heatoilovermedium.Addgarlic;cook,stirring,untilfragrantandlightlygolden,about3minutes.Addescarole,andseasonwithsalt.Cook,tossingfrequently,untiltender,about10minutes.Servewithlemonwedges.SERVES4
PERSERVING:82calories;7gramsfat;1.6gramsprotein;4.5gramscarbohydrates;3.6gramsfiber
POTATOESANNA
Withalittleartfularranging(andminimalseasonings),humblepotatoesaretransformedintoanelegantsidedish.Thisresemblesagratinbuthasnoneoftheusualcreamorcheese.
SERVES8 PREPTIME:20MINUTES TOTALTIME:1HOUR20MINUTES
6 russetpotatoes(2¾pounds),peeled
6 tablespoons(¾stick)unsaltedbutter,melted
Coarsesaltandfreshlygroundpepper
1Preheatovento450°F.Usingamandolineorchef’sknife,slicepotatoesasthinlyaspossible(lessthan¼inchthick).2Brusha10-inchcast-ironskilletwith1to2tablespoonsbuttertolightlycoat.Startingincenterofpan,arrangepotatoslices,overlappingslightly,inacircularpattern(seenote).Brushpotatoeswithone-thirdoftheremainingbutter;seasonwellwithsaltandpepper.Repeattomaketwomorelayerswithremainingpotatoesandbutter,seasoningeachlayer.3Placeoverhighheatuntilbutterinpansizzles,2to4minutes.Transfertooven;bakeuntilpotatoesaretender,about1hour.(Tomakeahead,letthedishcoolcompletelyandrefrigerateupto8hours,looselycoveredwithfoil.Reheatat350°Fbeforeserving.)4Whenreadytoserve,runasmallspatulaaroundedgeofpan;slidealargespatulaunderneathpotatoestoloosen.Carefullyinvertontoaplate,andcutintowedges.Serveimmediately.
PERSERVING:192calories;9.2gramsfat;3.1gramsprotein;25.5gramscarbohydrates;1.9gramsfiber
SWEET-POTATOPANCAKES
Tokeepthesepancakesfrombrowningtoomuch,cookthemovermedium(nothigh)heat,andlowerthetemperatureiftheystarttodarkentooquickly.Sourcreamisaclassicaccompanimenttograted-potatopancakesofallsorts(includinglatkes).SERVES4 PREPTIME:40MINUTES TOTALTIME:40MINUTES
1 poundsweetpotatoes,peeled
3 scallions,trimmedandfinelychopped
2 largeeggs,lightlybeaten
½ cupall-purposeflour
Coarsesaltandfreshlygroundpepper
¾ cupvegetableoil,suchassafflower
Sourcream,forserving(optional)
1Coarselygratesweetpotatoesonthelargeholesofaboxgrater(oruseafoodprocessorfittedwiththeshreddingblade).Transfertoalargebowl;stirinscallions,eggs,flour,1teaspoonsalt,and½teaspoonpepper.2Usingapacked¼-cupmeasureperpancake,dividepotatomixtureinto12portions,placingthemonabakingsheet.Formeachintoafirmballwithyourhands,thenflatteninto¾-inch-thickcakes.3Inalargeskillet,heatoilovermediumuntilshimmering.Usingametalspatula,carefullyplace6pancakesinskillet;flattentoabout½inchthick.Cookuntilgoldenbrown,4to5minutesperside.Transferpancakestoapapertowel–linedplatter;sprinklewithsalt.Repeatwithremainingcakes.Servehot,withsourcreamalongside,ifdesired.
NEW-POTATOSIDES
Newpotatoesarereallyjustyoungpotatoesofanyvariety.Theyarecrisp,waxy,andholdtheirshapewhenboiledorroasted,asintherecipesthatfollow.Tryanyoftheserusticpotatodisheswithroastchicken,pork,orbeef.
2 poundsnewpotatoes,scrubbedandquartered
Coarsesalt
¾ cupmilk
4 tablespoons(½stick)unsaltedbutter,cutintosmallpieces
2 tablespoonspreparedhorseradishsauce
1Inalargesaucepan,coverpotatoeswithwater.Bringtoaboil;addsalt,andreducetoasimmer.Cookuntilpotatoesaretenderwhenpiercedwiththetipofasharpknife(butnotfallingapart),20to25minutes.Drain;returnpotatoestopan.Cookovermedium-highheat,stirring,untildry,1to2minutes.2Inasmallsaucepan,bringmilktoasimmer.Pouroverpotatoes,andaddbutterandhorseradish;mashpotatoeswithapotatomasherortwoforks,thenseasonwithsalt.Ifnecessary,cookovermediumheat,stirring,untilthickened.Serveimmediately.SERVES4
PERSERVING:295calories;13.2gramsfat;6gramsprotein;39gramscarbohydrates;4.1gramsfiber
1½ poundsnewpotatoes,scrubbed
1 tablespoonoliveoil
½ teaspoonmixeddriedherbs,suchasthyme,rosemary,andoregano
Coarsesaltandfreshlygroundpepper
1Preheatovento450°F.Inaroastingpan,tosspotatoeswithoilandherbs.Seasonwithsaltandpepper,andspreadinasinglelayer.2Roast,turningoccasionally,untilpotatoesaregoldenbrownandtenderwhenpiercedwiththetipofasharpknife(butnotfallingapart),30to40minutes.Servehot.SERVES4
PERSERVING:161calories;3.5gramsfat;3.5gramsprotein;29.9gramscarbohydrates;3.8gramsfiber
Coarsesaltandfreshlygroundpepper
1½ poundsnewpotatoes,scrubbed
3 slicesbacon(3ounces),thinlyslicedcrosswise
1 smallredonion,halvedlengthwiseandthinlysliced
3 tablespoonswhite-winevinegar,plusmorefordrizzling(optional)
3 tablespoonsgrainyDijonmustard
1Inalargesaucepan,bring1inchwatertoaboil;addsaltandpotatoes,andreducetoasimmer.Cover;cookuntilpotatoesaretenderwhenpiercedwiththetipofasharpknife(butnotfallingapart),25to30minutes.Drain;coolslightly,andhalvepotatoes.2Inasmallskilletovermediumheat,cookbacon,stirringoften,untilcrisp,3to5minutes.Addonion,andcook,stirringoften,untiltender,2to4minutes.Removefromheat;stirinvinegarandmustard.3Tossbaconmixturewithwarmpotatoes.Seasonwithsaltandpepper,anddrizzlewithmorevinegar(about1tablespoon),ifdesired.Servewarm.SERVES4
PERSERVING:179calories;2.2gramsfat;7.6gramsprotein;34.6gramscarbohydrates;4gramsfiber
ONIONRINGS
Seltzerwateristhesecrettoachievingadelicatecrustonhomemadeonionrings.Useadeep-frythermometertomonitortheoil,andbesuretomaintainatemperatureof375degrees;otherwise,theringswillabsorbtoomuchoilastheycook.
SERVES4 PREPTIME:30MINUTES TOTALTIME:40MINUTES
1 largesweetonion,suchasVidalia,slicedcrosswiseintothinrings
1¼ cupsall-purposeflour
½ cupcornstarch
1½ teaspoonsbakingpowder
Coarsesalt
12 ouncesseltzerwater(1½cups)
6 cupsvegetableoil,suchassafflower
½ cuppackedfreshflat-leafparsleyleaves
1Preheatovento250°F.Soakonionslicesinalargebowloficewater10minutes;drainandpatdrywithpapertowels.Inalargebowl,whisktogetherflour,cornstarch,bakingpowder,1teaspoonsalt,andseltzer.2Inalargeheavypot,heatoiloverhighuntiladeep-fry(orcandy)thermometerregisters375°F.Workinginsevenoreightbatches,placeonioninbatter,coatingcompletely;usingyourfingers,liftout,lettingexcessdripbackintobowl.Carefullyloweronionslicesintooil,makingsurenottoovercrowdpot;cookuntilgoldenbrown,2to3minutes.3Useaspider—awideandshallowwireskimmer—orabigslottedspoontotransferonionringstoapapertowel–linedbakingsheet,andseasonwithsalt.Keepwarmintheoven.Returncookingoilto375°F
beforecoatingmoreonionwithbatterandfrying.4Afterthelastbatchiscooked,placeonionringsonaplatter.Carefullylowerparsleyintopot(oilwillspatter),andfryuntilcrisp,about10seconds;transfertobakingsheetwithaspiderorslottedspoon,andseasonwithsalt.Sprinkleparsleyovertheonionrings,andserveimmediately.
PERSERVING:202calories;14.2gramsfat;1.9gramsprotein;18.2gramscarbohydrates;1.4gramsfiber
PROSCIUTTO-STUFFEDARTICHOKES
Forameatlessvariation,replacetheprosciuttowithahalfcupofgratedparmesanandthescallionswithacupofchoppedmixedfreshherbs,suchasmint,parsley,andtarragon.
SERVES4 PREPTIME:30MINUTES TOTALTIME:1HOUR45MINUTES
Juicefrom1lemon
4 artichokes(about12ounceseach)
1 cupdrywhitewine
1 cupwater
Coarsesaltandfreshlygroundpepper
6 sliceswhitesandwichbread
4 ouncesthinlyslicedprosciutto,coarselychopped(1cup)
2 scallions,trimmedandthinlysliced
2 tablespoonsoliveoil
1 garlicclove,coarselychopped
Lemonwedges,forserving
1Preheatovento425°F.Fillabowlwithcoldwaterandaddthelemonjuice.Prepareartichokes(seenote).Keepartichokesinlemonwateruntilreadytouse.Pourwineand1cupwaterintoa2-quartbakingdish;seasonwithsaltandpepper.2Pulsebread,prosciutto,scallions,oil,andgarlicinafoodprocessortoformcoarsecrumbs.Seasonwithsaltandpepper.Gentlyspreadouterleavesofartichokestocreateroomforstuffing.Dividingevenly,fillcavitiesandspacesbetweenouterleaveswithbread-crumbmixture;
placeartichokesuprightinthebakingdish.3Coverdishtightlywithaluminumfoil.Bakeuntilbaseofanartichokeiseasilypiercedwiththetipofaparingknife,60to75minutes.Servewithlemonwedges.
PERSERVING:354calories;12.9gramsfat;15.7gramsprotein;37.2gramscarbohydrates;7.5gramsfiber
ROASTEDROOTVEGETABLES
Takecarenottocrowdthevegetables,ortheywillsteamratherthanbrown.You’llalsoneedtotossthemperiodicallysothey’llstaycoatedinoil.Addleftovervegetablestoasalad,orusethemtotoptheRoastedRoot-VegetablePizza.
SERVES8 PREPTIME:20MINUTES TOTALTIME:1HOUR10MINUTES
1 butternutsquash(2pounds),peeled,seeded,andcutinto1½-inchpieces
2 poundsnewpotatoes,scrubbedandquartered
1 poundredonions,peeledandquarteredlengthwise
1 poundcarrots,halvedlengthwiseifthick,cutinto1½-inchpieces
5 garliccloves,crushed
3 tablespoonsoliveoil
Coarsesaltandfreshlygroundpepper
1Preheatovento450°F,withracksinupperandlowerthirds.Dividevegetablesandgarlicevenlybetweentworimmedbakingsheets;drizzlewithoil,andseasonwithsaltandpepper.Tosstocombine,thenspreadinsinglelayers.2Roastuntilvegetablesaretenderandbeginningtobrown,40to50minutes,tossingvegetablesandrotatingsheetsfromtoptobottomhalfwaythrough.Servehotoratroomtemperature.
PERSERVING:228calories;5.5gramsfat;4.5gramsprotein;43.1gramscarbohydrates;6.6gramsfiber
Letvegetablescoolcompletely,thentransfertoanairtightcontainer;refrigerateupto3days.
CAULIFLOWERGRATIN
Smotheredinarich,creamyGruyère-cheesesauce,thensprinkledwithtoastedparmesanbreadcrumbs,cauliflowerbecomesafavorite-comfort-foodcontender.
SERVES4 PREPTIME:25MINUTES TOTALTIME:1HOUR5MINUTES
3 sliceswhitesandwichbread,tornintolargepieces
2 tablespoonscoarselygratedparmesancheese
3 tablespoonsunsaltedbutter
⅓ cupall-purposeflour
2 cupsmilk
1 headcauliflower(about2pounds),trimmedandcutintosmallflorets(seenote)
Coarsesaltandfreshlygroundpepper
1 cupcoarselygratedGruyèrecheese(4ounces)
1Preheatovento350°F.Inafoodprocessor,pulsebreadandparmesanuntilcoarsecrumbsform.2Inalargesaucepan,meltbutterovermediumheat.Addflour;cook,whiskingconstantly,1minute(donotletitdarken).Graduallywhiskinmilk.3Addcauliflower,andseasonwithsaltandpepper.Bringtoaboil,andreducetoasimmer.Cover,andcookuntilcauliflowerisstartingtosoften,about5minutes.Removefromheat;graduallystirinGruyère.4Transfercauliflowermixturetoa2-quartbakingdish,andsprinkleevenlywithbread-crumbmixture.Coverwithaluminumfoil;bakeuntilcauliflowerisjusttenderwhenpiercedwiththetipofasharpknife,
about20minutes.Removefoil,andcontinuebakinguntilbreadcrumbsaregoldenbrown,about20minutesmore.Servehot.
PERSERVING:419calories;23.6gramsfat;20.5gramsprotein;34.2gramscarbohydrates;6.3gramsfiber
STUFFEDONIONS
Servethesebacon-and-cheese-stuffedonionsasasidedishforroasts,orasanunexpectedmaincoursefordinner,supplementedbyagreensalad.Don’trushthecookingofthechoppedonions;keepthemontheheatuntilcaramelized,forthebestflavor.
SERVES4 PREPTIME:35MINUTES TOTALTIME:1HOUR
4 largeyellowonions,peeledandhollowed(seenote),insideschoppedandreserved
½ cuplow-sodiumchickenbroth
4 slicesbacon(4ounces),cutcrosswiseinto½-inch-thickpieces
2 sliceswhitesandwichbread,tornintosmallpieces
1 cupshreddedGruyèreorSwisscheese(4ounces),plusmoreforsprinkling
2 tablespoonscoarselychoppedfreshflat-leafparsley
Coarsesaltandfreshlygroundpepper
1Preheatovento450°F.Arrangeonionsinan8-inchbakingdish,hollowedsideup.Pourchickenbrothintodish,aroundonions.Coverpantightlywithaluminumfoil.Bakeonionsuntiltenderwhenpiercedwiththetipofasharpknife,about20minutes.Removeonionsfrombakingdish.Pouroffhotliquidfromdish,thenreturnonions.2Meanwhile,inamediumskillet,cookbaconovermediumheat,stirringoccasionally,untilcrisp,3to5minutes.Addchoppedonions;cook,stirringoften,untilgoldenbrown,10to15minutes.Removefromheat;addbread,cheese,andparsley.Seasonwithsaltandpepper;stirto
combine.3Fillhollowedonionswithbreadmixture,pressingwithbackofspoontopacktightly.Sprinklewithmorecheese.Bake,uncovered,untilgoldenbrownontop,20to25minutes.
PERSERVING:234calories;12.5gramsfat;13.4gramsprotein;17.3gramscarbohydrates;1.9gramsfiber
CHEDDAR-CORNSPOONBREAD
Asitsnameimplies,thissavorySouthernsidedishissosoftitshouldbeserved—andeaten—withaspoon.Youcouldservethespoonbreadasanalternativetocornbreadwiththebarbecuedribsorwiththeturkeychili.
SERVES6 PREPTIME:20MINUTES TOTALTIME:1HOUR10MINUTES
1 tablespoonunsaltedbutter,plusmoreforbakingdish
2 cupsmilk
1½ cupsfresh(from2to3ears)orfrozen(unthawed)cornkernels
⅔ cupyellowcornmeal
Pinchofcayennepepper
Coarsesalt
1 cupfinelygratedwhitecheddarcheese,preferablysharp(4ounces)
4 largeeggs,whitesandyolksseparated
1Preheatovento400°F.Butteradeep2-quartbaking(orsoufflé)dish.Inamediumsaucepan,combinebutter,milk,corn,cornmeal,cayenne,and1teaspoonsalt.Bringtoaboil;reduceheattomedium,andsimmer,stirringfrequently,untilmixtureisslightlythickened,3to4minutes.Removefromheat;stirincheese.Letcooluntiljustwarmtothetouch,about15minutes.Stirineggyolksuntilcombined.2Withanelectricmixeronmediumspeed,beateggwhiteswithapinchofsaltjustuntilsoftpeaksform.Stirone-thirdofthewhitesintothecornmealmixtureuntilcombined,thengentlyfoldintheremainingwhiteswithaflexiblespatula.Pourintoprepareddish.3Placedishinoven;reduceovenheatto375°F.Bakeuntilbrownedon
topbutstillslightlylooseinthecenter,25to30minutes.Letcool5minutesbeforeserving.
PERSERVING:288calories;15.6gramsfat;14.1gramsprotein;23.7gramscarbohydrates;2gramsfiber
BOSTONBAKEDBEANS
UsingcannedbeansinsteadofdriedgreatlyreducesthecookingtimeforthisNewEnglandspecialty,butyoucanusedriedbeansinstead(soakinginstructions).
SERVES6 PREPTIME:10MINUTES TOTALTIME:1HOUR20MINUTES
½cupunsulfuredmolasses
½ cupketchup
¼ cupDijonmustard
3 cans(15½ounceseach)navybeans,drainedandrinsed
Coarsesaltandfreshlygroundpepper
1 largeonion,halvedlengthwiseandsliced¼inchthick
4 slicesbacon(4ounces),halvedcrosswise
1Preheatovento375°F.Combinemolasses,ketchup,andmustard.Addbeans,andseasonwithsaltandpepper;mixtocombine.2Transfertoa2-to3-quartcoveredbakingdish.Scatterslicedonionoverbeans;laybaconslicesontop,inasinglelayer.3Coverdish,andbake30minutes.Uncover;cookuntilbaconiscrisp,30to40minutesmore.Letcool5minutes,andstirwellbeforeserving.
PERSERVING:172calories;3.3gramsfat;7.1gramsprotein;30gramscarbohydrates;6.9gramsfiber
Molassesisthesyrupleftoveraftersugarcrystalsareextractedfromthejuiceofsugarcaneorsugarbeets.Sometimessulfurisusedinthe
refiningprocess,whichcanaltertheflavor.Unsulfuredmolassestendstohaveacleanerflavorandisgenerallylighterincolor.
CABBAGEANDFENNELSLAW
2 tablespoonssherryvinegarorapple-cidervinegar
1 tablespoonoliveoil
¼ cupraisins
Coarsesaltandfreshlygroundpepper
1 fennelbulb(withgreenfronds)
½ headgreencabbage(about1pound)
½ cupwalnuts,toastedandcoarselychopped
1Inalargebowl,whisktogethervinegar,oil,andraisins;seasonwithsaltandpepper.2Cutoffandreserve¼cupfeatherygreenfrondsfromfennel;trimoffanddiscardstalks.Usingthelargeholesofaboxgrater,coarselygratefennelbulb,thencabbage.Transferfennelfronds,gratedfennelandcabbage,andwalnutstobowlwithdressing.Seasonwithsaltandpepper;tosstocombine,andserve.SERVES4
PERSERVING:205calories;11.9gramsfat;4.9gramsprotein;24.1gramscarbohydrates;7.3gramsfiber
QUICK-MARINATEDYELLOW-SQUASHSALAD
3 tablespoonsfreshlemonjuice
3 tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
2 yellowsquash(1pound),halvedlengthwiseandthinlyslicedcrosswise
1 shallot,thinlyslicedcrosswise
1 to2teaspoonsfreshthymeleaves(or¼teaspoondried)
Whisktogetherlemonjuiceandoilinalargebowl.Seasonwithsaltandpepper.Addsquash,shallot,andthyme.Tosstocombine.Letstand5minutesbeforeserving.SERVES4
PERSERVING:116calories;10.3gramsfat;1.7gramsprotein;6.1gramscarbohydrates;1.3gramsfiber
RADICCHIOANDENDIVESLAW
1 headradicchio
2 headsBelgianendive
2 tablespoonsred-winevinegar
2 tablespoonsextra-virginoliveoil
1 tablespoonhoney
Coarsesaltandfreshlygroundpepper
1Halveandcoreradicchio,andthinlyslicelengthwise.Trimofftheendsoftheendives;halvecrosswise,andthinlyslicelengthwise.2Inalargebowl,whisktogethervinegar,oil,andhoney;seasonwithsaltandpepper.Addradicchioandendive;tosstocoat,andserve.SERVES4
PERSERVING:134calories;7.4gramsfat;4.1gramsprotein;15.9gramscarbohydrates;8.5gramsfiber
CUCUMBERSALADWITHSOURCREAMANDDILL
½cupsourcream
2 tablespoonsfreshlemonjuice
2 tablespoonsfinelychoppedfreshdill,plusmoreforgarnish(optional)
Coarsesaltandfreshlygroundpepper
4 to6Kirbycucumbers(1pound),halvedlengthwiseandthinlyslicedintohalf-moons
1Inamediumbowl,combinesourcream,lemonjuice,andchoppeddill.Seasonwithsaltandpepper,andwhiskwelltocombine.2Addcucumbers,andtosstocoat.Garnishwithmoredill,ifdesired.Serve,orrefrigerate,covered,upto4hours.SERVES4
PERSERVING:63calories;3.9gramsfat;2.1gramsprotein;5.1gramscarbohydrates;0.9gramfiber
Anadjustablebladeslicer,suchasamandoline,makesquickworkofslicingvegetablespaperthin(orasthinasyoulike).Lookforthemathousewareshopsandinmanydepartmentstores.
SESAME-LIMERICE
1½ cupswater
1 cuplong-grainwhiterice
Coarsesaltandfreshlygroundpepper
2 tablespoonssesameseeds,toasted
1 tablespoonvegetableoil,suchassafflower
½ teaspoonfinelygratedlimezest,plus1tablespoonfreshlimejuice
1Bringthewatertoaboilinamediumsaucepan.Addrice;seasonwithsaltandpepper.Returntoaboil;reduceheat.Cover;simmeruntilriceistenderandhasabsorbedallliquid,15to17minutes.Removefromheat;letstand,covered,5minutes.2Addsesameseeds,oil,andlimezestandjuice.Seasonwithsaltandpepper.Fluffwithafork,thentosstocombineandserve.SERVES4
PERSERVING:231calories;6.2gramsfat;4.5gramsprotein;37.9gramscarbohydrates;1.1gramsfiber
CURRIEDRICESALAD
2 tablespoonsoliveoil
1 tablespooncurrypowder,preferablyMadras
1 cuplong-grainbrownrice,rinsedwell
2½ cupswater
Coarsesaltandfreshlygroundpepper
¼ cupfreshlimejuice(from2limes)
1 cuphalvedredseedlessgrapes
½ cupcoarselychoppedfreshmint
⅓ cupcoarselychoppedroastedunsaltedcashews
1Inamediumsaucepan,heat1tablespoonoilovermedium-high.Addcurrypowder;cook,stirring,30seconds.Stirinriceandthewater;seasonwithsaltandpepper.Bringtoaboil;reduceheat.Cover;simmeruntilriceistenderandhasabsorbedallliquid,about1hour.Removefromheat;letstand,covered,10minutes.2Fluffwithafork;transfertoashallowbowl.Stirinlimejuiceandremainingtablespoonoil;seasonwithsaltandpepper.Coverlooselywithplasticwrap;refrigerateuntilcool,about1hour.Justbeforeserving,stiringrapes,mint,andcashews.SERVES6
PERSERVING:225calories;9.3gramsfat;4.2gramsprotein;33.1gramscarbohydrates;2.5gramsfiber
RICEPILAFWITHTOASTEDALMONDS
1 tablespoonunsaltedbutter
1 smallonion,minced
¼ teaspoongroundcoriander
Coarsesaltandfreshlygroundpepper
1 cuplong-grainwhiterice
1 can(14½ounces)low-sodiumchickenbroth
2 tablespoonscoarselychoppedfreshflat-leafparsleyleaves
¼ cupslicedalmonds,toasted
1Inamediumsaucepan,meltbutterovermediumheat.Cookonion,stirringoccasionally,untilgoldenbrown,about8minutes.Addcoriander;seasonwithsaltandpepper.Addrice;cook,stirring,2minutes.2Stirinbroth.Bringtoaboil;reduceheat.Cover;simmeruntilriceistenderandhasabsorbedallliquid,about15minutes.Removefromheat;letstand,covered,10minutes.Fluffwithafork.Stirinparsley;sprinklewithalmondsandserve.SERVES4
PERSERVING:245calories;6.2gramsfat;6.2gramsprotein;40.3gramscarbohydrates;1.8gramsfiber
RICESALADWITHRAISINSANDRADICCHIO
1½ cupswater
1 cuplong-grainwhiterice
Coarsesaltandfreshlygroundpepper
1 cupgoldenraisins
1 tablespoonoliveoil
3 tablespoonsfreshlemonjuice
1 smallheadradicchio,thinlyslicedcrosswise
2 scallions,trimmedandthinlysliceddiagonally
1Inamediumsaucepan,bringthewatertoaboil.Addrice;seasonwithsaltandpepper.Returntoaboil;reduceheattolow.Cover;simmeruntilriceistenderandhasabsorbedallliquid,15to17minutes.Removefromheat;letstand,covered,5minutes.2Fluffwithafork,thenaddraisinsandoil;tosstocombine.Transfertoashallowbowl.Coverlooselywithplasticwrap;refrigerateuntilcool,about1hour.Justbeforeserving,stirinlemonjuice,radicchio,andscallions;seasonwithsaltandpepper.SERVES4
PERSERVING:245calories;3.8gramsfat;3.9gramsprotein;49.3gramscarbohydrates;1.4gramsfiber
QUINOAANDCUCUMBERSALAD
1 cupquinoa,rinsed
1 cupwater
Coarsesaltandfreshlygroundpepper
2 tablespoonsred-winevinegar
1 tablespoonextra-virginoliveoil
½ Englishcucumber,quarteredlengthwiseandthinlyslicedcrosswise
3 scallions,trimmedandthinlysliced
¼ cuppackedfreshflat-leafparsleyleaves
1Combinequinoaandthewaterinamediumsaucepan;addsalt,andbringtoaboil.Reduceheattolow;cover,andsimmeruntilquinoaistenderandhasabsorbedallliquid,11to13minutes.(Thegermringshouldbevisiblealongtheouteredgeofthegrain.)Transfertoamediumbowl,andcooltoroomtemperature.2Addvinegar,oil,cucumber,scallions,andparsley;seasonwithsaltandpepper,andtosstocombine.Serveatroomtemperatureorchilled.SERVES4
PERSERVING:199calories;5.9gramsfat;6.1gramsprotein;31.6gramscarbohydrates;3.1gramsfiber
BULGURPILAFWITHDRIEDCRANBERRIES
2 tablespoonsunsaltedbutter
1 smallonion,finelychopped
1 cupmedium-grainbulgurwheat
1 can(14½ounces)low-sodiumchickenorvegetablebroth
Coarsesaltandfreshlygroundpepper
¼ cupdriedcranberries
⅓ cupslicedalmonds,toasted
1Inamediumsaucepan,meltbutterovermediumheat.Cookonion,stirringoccasionally,untilbeginningtobrown,6to8minutes.Addbulgur;stirtocoat.2Pourinbroth;seasonwithsaltandpepper.Bringtoaboil;reduceheattolow.Cover,andsimmeruntilbulguristenderandhasabsorbedallliquid,about15minutes.Removefromheat;sprinklebulgurwithcranberries.Cover,andletstand5minutes.Addtoastedalmondstobulgur;fluffwithafork,andserve.SERVES4
PERSERVING:257calories;10.4gramsfat;8gramsprotein;36.6gramscarbohydrates;8gramsfiber
CHICKPEASANDTOMATOES
1 tablespoonvegetableoil,suchassafflower
1 largeonion,halvedlengthwiseandthinlysliced
2 garliccloves,minced
Coarsesaltandfreshlygroundpepper
1 can(15½ounces)chickpeas,drainedandrinsed
1 can(14ounces)dicedtomatoesinjuice
¼ cuppackedfreshmintleaves,thinlysliced
1Heatoilinamediumskilletovermedium.Addonionandgarlic;seasonwithsaltandpepper.Cook,stirringfrequently,untilonionbeginstosoften,5to7minutes.2Addchickpeasandtomatoesalongwiththeirjuice.Simmeruntilthickenedbutstillsaucelike,6to8minutes;removefromheat.Seasonwithsaltandpepper;stirinmint.Servehot.SERVES4
PERSERVING:136calories;4.3gramsfat;4.5gramsprotein;21.8gramscarbohydrates;3.7gramsfiber
LENTILSWITHCARROTANDSPINACH
4 cupswater
½ cupbrownlentils,pickedoverandrinsed
1 carrot,finelychopped
¼ onion,finelychopped
2 garliccloves,minced
1 driedbayleaf
½ poundspinach,toughstemstrimmed,washedwellanddried,leavestornintobite-sizepieces
1 tablespoonoliveoil
Coarsesaltandfreshlygroundpepper
1Inalargesaucepan,combinethewater,lentils,carrot,onion,garlic,andbayleaf;bringtoaboil.Reduceheat;partiallycover,andsimmeruntillentilsaretender,15to20minutes.Drain,anddiscardbayleaf.2Returnlentilsandvegetablestothesaucepan.Addspinach,andseasonwithsaltandpepper.Cookovermedium-lowheatuntilspinachhaswiltedandlentilsareheatedthrough,about2minutes.Transfertoaservingbowlorplateswithaslottedspoon.SERVES4
PERSERVING:150.4calories;3.7gramsfat;7.8gramsprotein;23.3gramscarbohydrates;10.6gramsfiber
PARSNIPFRIES
2½ poundsparsnips
2 tablespoonsoliveoil
Coarsesaltandfreshlygroundpepper
1Preheatovento450°F,withracksinupperandlowerthirds.Trimtopsandbottomsofparsnips;peel,andsliceinhalfcrosswisetoseparatethickandnarrowparts.Halveorquarterthickpartslengthwisetomakeuniformpieces.2Ontwolargerimmedbakingsheets,tossparsnipswithoil;seasonwithsaltandpepper.Spreadinasinglelayer.Roast,rotatingsheetsandtossingparsnipshalfwaythrough,untiltenderandgoldenbrown,25to30minutes.Servehot.SERVES4
PERSERVING:272.3calories;7.6gramsfat;13.9gramsprotein;51gramscarbohydrates;3.4gramsfiber
POLENTAFRIES
2 tubes(18ounceseach)plainpreparedpolenta
3 tablespoonsoliveoil
Coarsesaltandfreshlygroundpepper
1 teaspoondriedoregano
1Preheatovento450°F.Cuteachunwrappedtubeofpolentainhalfcrosswise,thenremovewrapperandcuteachhalflengthwiseinto8wedges.2Drizzleoilonalargerimmedbakingsheet.Placepolentawedgesonbakingsheet;seasonwithsaltandpepper,andturngentlytocoatwithoil.Arrangeinasinglelayer.3Roast,turningwedgeshalfwaythroughwithametalspatula,untilgoldenandcrisp,45to50minutes.Drainonapapertowel–linedplate.Transfertoashallowdish;tosswithoregano,andserve.SERVES4
PERSERVING:269calories;10.2gramsfat;2.6gramsprotein;38.5gramscarbohydrates;2.7gramsfiber
ROASTEDSWEET-POTATOFRIES
3mediumsweetpotatoes(1½pounds),scrubbed
1 tablespoonoliveoil
1 teaspoongroundcumin
Coarsesaltandfreshlygroundpepper
1Preheatovento425°F.Halvesweetpotatoescrosswise;quartereachhalflengthwise.Onalargerimmedbakingsheet,tosssweetpotatoeswithoilandcumin,andseasonwithsaltandpepper.Arrangepotatoes,cutsidesdown,inasinglelayer.2Roast,turningpotatoeshalfwaythroughwithametalspatula(theyshouldreleaseeasilyfromthesheet),untilfork-tenderandbrowned,about40minutes.Servehot.SERVES4
PERSERVING:211calories;4gramsfat;2.9gramsprotein;41.6gramscarbohydrates;5.3gramsfiber
PAPRIKASTEAKFRIES
2½ poundsrussetpotatoes,scrubbed
3 tablespoonsvegetableoil,suchassafflower
2 teaspoonspaprika
Coarsesaltandfreshlygroundpepper
1Preheatovento450°F,withracksinupperandlowerthirds.Halvepotatoescrosswise;cutinto1-inch-widewedges.Onalargerimmedbakingsheet,tosspotatoeswithoilandpaprika,andseasonwithsaltandpepper.Arrangepotatoes,cutsidesdown,inasinglelayer.2Roast,turningpotatoeshalfwaythroughwithametalspatula(theyshouldlooseneasilyfromthesheet),untilfork-tenderandbrowned,about50minutes.Servehot.SERVES4
PERSERVING:303calories;10.7gramsfat;6.4gramsprotein;47.8gramscarbohydrates;5.1gramsfiber
GLAZEDCHOCOLATECAKEGLAZEDLEMONPOUNDCAKESORANGECORNMEALCAKEFLOURLESSCHOCOLATECAKEGINGEREDBLACKBERRYANDPLUMSHORTCAKESPEACHBUCKLECHERRIESWITHCINNAMONDUMPLINGSAPPLEBROWNBETTYSTRAWBERRIESWITHMINTWHIPPEDCREAMBROILEDSPICEDAPRICOTSWITHGINGERWHIPPEDCREAMCARAMELIZEDPEARSFIGANDALMONDCROSTATACHOCOLATE–PEANUTBUTTERPIELEMON-RICOTTATARTHAZELNUTESPRESSOCOOKIESCOCONUTMACAROONSFUDGYBROWNIESMEXICANWEDDINGCAKESCREAMYLEMONSQUARESCHOCOLATEMOUSSEMEXICANICECREAMSUNDAESWITHCINNAMON-CHOCOLATESAUCE
STRAWBERRYSLUSHCLASSICICECREAMSANDWICHES
GLAZEDCHOCOLATECAKE
Dustingthepanwithcocoapowder(ratherthanflour)keepsthecakedarkontheoutside.Tomakechocolateshavings,scrapealongtheedgeofabarofchocolatewithavegetablepeeler.
SERVES10TO12 PREPTIME:30MINUTES TOTALTIME:3HOURS(WITHCOOLING)
¾cup(1½sticks)unsaltedbutter,roomtemperature,plusmoreforpan
¾ cupunsweetenedcocoapowder,plusmoreforpan
¾ cupall-purposeflour
½ teaspoonbakingpowder
¼ teaspoonsalt
1 cupsugar,plus2tablespoonsforwhippedcream(optional)
3 largeeggs
1 teaspoonpurevanillaextract
½ cupsourcream
ChocolateGanacheGlaze(recipebelow)
1 cupheavycream(optional)
Chocolateshavings,forgarnish(optional)
1Preheatovento350°F.Butteran8-inchroundcakepan;linebottomwitharoundofwaxedorparchmentpaper.Butterpaper;dustbottomandsidesofpanwithcocoa,tappingoutexcess.2Sifttogethercocoa,flour,bakingpowder,andsalt.Withanelectric
mixeronmedium-highspeed,creambutterand1cupsugaruntillightandfluffy.Addeggsoneatatime,beatingwellaftereachandscrapingdownsidesofbowlasneeded.Beatinvanilla.Reducespeedtolow.Addflourmixtureintwobatches,alternatingwiththesourcreamandbeginningandendingwiththeflour.3Spreadbatterinpreparedpan.Tappanfirmlyoncountertoponcetoeliminatelargeairbubbles.Bakeuntilacaketesterinsertedintothecentercomesoutclean,30to35minutes.Cool10minutesinpan,theninvertontoawireracktocoolcompletely(bottomsideup).Setrackwithcakeoverarimmedbakingsheet.Pourglazeovercake,lettingitrunoversides;spreadgentlywithanoffsetspatulaortableknifetocoat.Letset,about30minutes.4Ifdesired,whipcreamandremaining2tablespoonssugarwithanelectricmixeruntilsoftpeaksform.Servecakewithwhippedcreamandchocolateshavings.
PERSERVING(PERSLICE;BASEDON12):330calories;22.4gramsfat;4.4gramsprotein;32.5gramscarbohydrates;2.4gramsfiber
4 ouncessemisweetchocolate,coarselychopped
½ cupheavycream
Placechocolateinamediumbowl.Inasaucepan,bringcreamtoaboil.Pouroverchocolate;whiskuntilsmooth.Letcooluntilthickyetpourable,2to3minutes.MAKES¾CUP
GLAZEDLEMONPOUNDCAKES
Forbestresults,bringalloftheingredientstoroomtemperaturebeforemixing.Whenzestingandjuicinglemons,gratezestfirst,thensqueezehalvestoextractjuice.Tomakeonelargecake,bakethebatterinatwelve-cupbutteredandflouredBundtpan.
MAKES2LOAVES PREPTIME:30MINUTES TOTALTIME:3HOURS(WITHCOOLING)
1 cup(2sticks)unsaltedbutter,roomtemperature,plusmoreforpans
3 cupsall-purposeflour,plusmoreforpan
¾ cupbuttermilk
Finelygratedzestof2lemonsand1cuplemonjuice(from5to6lemons)
1½ teaspoonssalt
½ teaspoonbakingpowder
½ teaspoonbakingsoda
2 cupssugar
5 largeeggs
LemonGlaze(recipebelow)
1Preheatovento350°F,withrackinlowestposition.Buttertwo4½-by-8-inch(6-cup)loafpans;dustwithflour,tappingoutexcess.2Combinebuttermilkwithlemonzestandjuice.Inabowl,whisktogetherflour,salt,bakingpowder,andbakingsoda.3Withanelectricmixeronmedium-highspeed,creambutterandsugaruntillightandfluffy.Addeggs,oneatatime,beatinguntilincorporated
aftereachandscrapingdownsidesofbowlasneeded.4Reducespeedtolow.Addflourmixtureinthreeparts,alternatingwiththebuttermilkandbeginningandendingwithflour;beatjustuntilsmooth(donotovermix).5Dividebatterevenlybetweenpans;smoothtops.Bakeuntilatoothpickinsertedincenterscomesoutclean,50to60minutes(tentwithfoilifbrowningtooquickly).Cool15minutesinpan,thenturnoutontoaracktocoolcompletely(topsideup).6Setrackwithcakesoverarimmedbakingsheet.Pourglazeovercakes;letset,about30minutes.
PERSERVING:494calories;17.7gramsfat;6.6gramsprotein;79.1gramscarbohydrates;1.2gramsfiber
2 cupsconfectioners’sugar,plusmoreifneeded
3 to4tablespoonsfreshlemonjuice
Placesugarinamediumbowl;stirin3tablespoonslemonjuice.Addmoresugarorlemonjuice,asnecessary,untilglazeisthickyetpourable.MAKES¾CUP
ORANGECORNMEALCAKE
Oliveoilandwhitewinemayseemlikeunfamiliaringredientsindesserts,yetheretheycombinetoproduceasubtlyfruitycake.Foracrunchiertopping,usecoarsesandingsugar,availableatmanygrocerystores,inplaceofthegranulatedsugarinstep3.
SERVES8 PREPTIME:10MINUTES TOTALTIME:1HOUR10MINUTES(WITHCOOLING)
½cupoliveoil,plusmoreforpan
1¼ cupsall-purposeflour
½ cupyellowcornmeal
2 teaspoonsbakingpowder
1 teaspoonsalt
Finelygratedzestof1orange
2 largeeggs
1 cupsugar,plus⅓cupfortopping
½ cupdrywhitewine(ororangejuice)
Orangesegments,forserving(optional)
1Preheatovento375°F.Brushbottomandsidesofan8-inchroundcakepanwithoil;linebottomwitharoundofwaxedorparchmentpaper,andbrushpaperwithoil.2Whisktogetherflour,cornmeal,bakingpowder,salt,andorangezest.Inanotherbowl,whisktogetheroil,eggs,1cupsugar,andthewineuntilsmooth.Addflourmixtureandwhiskgentlytocombine.
3Pourbatterintopreparedpan;sprinkleevenlywithremaining⅓cupsugar(thelayerofsugarwillbethick).Bakeuntilcakebeginstopullawayfromsidesofpanandacaketesterinsertedintothecentercomesoutclean,35to40minutes.4Coolinpan20minutes.Runaknifearoundedgeofcake;gentlyinvertcakegentlyontoaplate,andremoveparchmentpaper.Reinvertcakeontoawireracktocoolcompletely.Servewithorangesegments,ifdesired.
PERSERVING:385calories;15.7gramsfat;4.3gramsprotein;55.2gramscarbohydrates;1.2gramsfiber
Sliceoffbothendsoffruitwithasharpparingknife.Workingfromtoptobottom,cutawayrind(includingbitterwhitepith)withlongstrokes,followingthefruit’scurve.Thencutbetweenmembranestoreleaseeachsegment.
FLOURLESSCHOCOLATECAKE
Thisfour-ingredientcakedeservesaspotoneveryhomebaker’slistofgo-todessertrecipes.It’sacinchtoprepare,andthecakeitselfisarevelation—theedgesandtopdevelopadelicatelycrispcrust,whilethecenterremainsmoistandfudgy.
SERVES8 PREPTIME:20MINUTES TOTALTIME:1HOUR10MINUTES
6 tablespoons(¾stick)unsaltedbutter,plusmoreforpan
1½ cupssemisweetchocolatechips(or8ouncescoarselychoppedbittersweetchocolate)
6 largeeggs,yolksandwhitesseparated
½ cupgranulatedsugar
Confectioners’sugar,fordusting(optional)
1Preheatovento275°F,withrackincenter.Buttera9-inchspringformpan.Placebutterandchocolateinalargeheatproofbowlsetover(notin)asaucepanofsimmeringwater;heatuntilalmostmelted.Removefromheat;stiruntilcompletelymeltedandcombined.Whiskinyolks.2Inanotherbowl,beateggwhitestosoftpeakswithanelectricmixeronmedium-highspeed.Graduallyaddgranulatedsugar;beatuntilpeaksarestiffandglossy.Whiskone-fourthofwhitesintochocolatemixture;gentlybutthoroughlyfoldmixtureintoremainingwhites.3Spreadbatterinpreparedpan;smoothtop.Bakeuntilcakepullsawayfromsidesofpanandisjustsetincenter,45to50minutes.Coolcompletelyonawirerack.Servelightlydustedwithconfectioners’sugar,ifdesired.
PERSERVING:327calories;22.7gramsfat;6.7gramsprotein;29.7gramscarbohydrates;0.7gramfiber
GINGEREDBLACKBERRYANDPLUMSHORTCAKES
Thedarkhuesofthesetwofruitscomplementoneanother,butyoucancertainlyswapinotherberries,suchasraspberries,orslicesofstonefruit,likenectarinesorpeaches(allaredeliciouswithginger).Biscuitsarebestservedthesamedaytheyarebaked.
MAKES6 PREPTIME:20MINUTES TOTALTIME:40MINUTES
2 cupsall-purposeflour,plusmorefordusting
1 tablespoonbakingpowder
½ teaspoonplusapinchofsalt
¼ cupplus5tablespoonssugar
2¼ cupsplus2tablespoonsheavycream
4 blackplums(1to1½pounds),halved,pitted,andthinlysliced
1 pintblackberries(about1cup)
3 tablespoonsfinelygratedpeeledfreshginger
1Makebiscuits:Preheatovento450°F.Whisktogetherflour,bakingpowder,½teaspoonsalt,and1tablespoonsugar.Add1¼cupscream,andmixjustuntilmoistened.2Turnoutdoughontoaflouredworksurface,andgentlypatintoa¾-inch-thickround.Usingafloured3-inchbiscuitcutter,cutout6rounds(pattogetherscrapsandcutoutmorerounds,ifneeded);transfertoabakingsheet.Brushtopswith2tablespoonscream,andsprinklewith2tablespoonssugar.Bakeuntilgolden,15to20minutes;transfertoawireracktocool.3Meanwhile,makefilling:Inalargebowl,combineplums,blackberries,
¼cupsugar,andremainingpinchofsalt.Placegratedgingerinafinesieve;holdoverthebowlandpressongingerwithawoodenspoontoreleasejuice(discardsolids).Tossgentlytocombine.Letsitatleast15minutesandupto1hour.4Justbeforeserving,useanelectricmixertowhipremaining1cupcreamand2tablespoonssugaruntilsoftpeaksform.5Withaserratedknife,halvebiscuitshorizontally.Placebottomhalfofeachbiscuitonaservingplate;layerwithfruitandwhippedcream,thenreplacetophalves.Serveimmediately.
PERSERVING:613calories;35.4gramsfat;7.3gramsprotein;68.3gramscarbohydrates;4.4gramsfiber
PEACHBUCKLE
Acast-ironskilletisarusticoven-to-tableoption,butyoucanalsobakethebuckleinanine-inchsquarecakepanorinatwo-quartshallowbakingdish.
SERVES8 PREPTIME:15MINUTES TOTALTIME:1HOUR25MINUTES
½cup(1stick)unsaltedbutter,roomtemperature,plusmoreforskillet
1¼ cupsall-purposeflour
¼ teaspoonbakingpowder
½ teaspoonsalt
¾ cupplus2tablespoonssugar
3 largeeggs
1 teaspoonpurevanillaextract
1½ poundsripebutfirmpeaches,pitted,peeled,andcutinto½-inchpieces(4cups)
½ teaspoongroundcinnamon
⅓ cupslicedalmonds
1Preheatovento350°F.Buttera10-inchcast-ironskillet.Inamediumbowl,whisktogetherflour,bakingpowder,andsalt.2Withanelectricmixer,creambutterand¾cupsugaruntillightandfluffy.Addeggs,oneatatime,beatingaftereachuntilcombinedandscrapingdownsidesofbowlasneeded.Beatinvanilla.3Withmixeronlowspeed,graduallyaddflourmixturetobuttermixture;beatuntilincorporated.Gentlyfoldinpeaches.
4Spreadbatterinpreparedskillet.Mixremaining2tablespoonssugarwithcinnamonandalmonds.Sprinklemixtureevenlyovertop;bakeuntilatoothpickinsertedincentercomesoutcleanandtoppingisgolden,45to50minutes.Letcool20minutesbeforeserving.
PERSERVING:339calories;15.5gramsfat;5.8gramsprotein;45.8gramscarbohydrates;2.5gramsfiber
Freshblackberries,raspberries,orblueberriesmakeaniceadditiontothiscake.Simplyreplace1cupofcut-uppeacheswith1cupwholeberries.
CHERRIESWITHCINNAMONDUMPLINGS
Thisold-fashioneddessert—alsoknownasaslumporgrunt—ismadebysimmeringfruitandsugarwithdumplings,whichsoakupthesweetsyrupastheycook.Becarefulnottoovermixthedough;itshouldbeslightlylumpy,notsmooth.
SERVES6 PREPTIME:10MINUTES TOTALTIME:30MINUTES
2 bags(16ounceseach)frozendarksweetcherries(unthawed)
⅓ cupplus1tablespoonsugar
¼ teaspoongroundcinnamon
1 cupall-purposeflour
2 teaspoonsbakingpowder
¼ teaspoonsalt
¾ cupmilk
Icecream,forserving(optional)
1Combinecherriesand⅓cupsugarinalargeskilletwithatight-fittinglid.Bringtoaboiloverhighheat.Reduceheattomedium-high;simmerrapidlyuntilliquidissyrupy,8to10minutes.2Meanwhile,inasmallbowl,combinecinnamonandremainingtablespoonsugar.Inanotherbowl,stirtogetherflour,bakingpowder,andsalt;graduallystirinmilk,mixingjustuntilawetdoughforms.3Reduceheattomedium-low.Spoontablespoonsofdough(youshouldhaveabout18)oversimmeringfruitinskillet;sprinklewithcinnamon-sugar.4Coverskillet;simmerverygentlyuntildumplingsaresetanddrytothetouch,10to12minutes.Servewarm,withicecream,ifdesired.
PERSERVING(WITHOUTICECREAM):273calories;1.2gramsfat;5.3gramsprotein;63.5gramscarbohydrates;1.7gramsfiber
Tomakethisrecipewithfrozenberries,replacethecherrieswith2packages(16ounceseach)blueberries,blackberries,orstrawberries(oracombination).
APPLEBROWNBETTY
BrownBettiesaresimilartofruitcrispsandcobblers,buttheyrelyontoastedbreadcrumbstobindthefillingandtoproduceacrunchytopping.Ifyoucan’tfindGalaapples,useothercrisp,slightlytartvarieties,suchasGrannySmith.
SERVES6 PREPTIME:30MINUTES TOTALTIME:1HOUR40MINUTES
4 to5sliceswhitesandwichbread,tornintolargepieces
4 tablespoons(½stick)unsaltedbutter,melted
2½ poundsGalaapples(about6),peeled,cored,andcutinto½-inch-thickslices
2 tablespoonsfreshlemonjuice
⅓ cuppackedlight-ordark-brownsugar
½ teaspoongroundcinnamon,plusmoreforserving(optional)
¼ teaspoongroundnutmeg
Vanillaicecream,forserving(optional)
1Preheatovento375°F.Inafoodprocessor,pulsebreaduntilcoarsecrumbsform(toyield2cups).Spreadbreadcrumbsonarimmedbakingsheet;bakeuntilgolden,tossingoccasionally,8to10minutes.Transfertoabowl;letcoolcompletely.Addbutter,andtossuntilevenlycoated.2Placeapplesinalargebowl,andtosswithlemonjuice.Stirinbrownsugar,cinnamon,nutmeg,andhalfthebreadcrumbs.Transfermixturetoashallow2-quartbakingdish.Sprinklewithremainingbreadcrumbs.Coverdishtightlywithaluminumfoil.3Bakeuntilfruitmixtureisbubbling,about40minutes.Removefoil,andcontinuebakinguntilbreadcrumbsarebrownedandapplesare
easilypiercedwiththetipofasharpknife,10to15minutesmore.Letcoolatleast15minutesbeforeserving.Ifdesired,topwithicecreamandsprinklewithcinnamon.
PERSERVING:254calories;8.8gramsfat;2.1gramsprotein;45.2gramscarbohydrates;3gramsfiber
STRAWBERRIESWITHMINTWHIPPEDCREAM
Mint-steepedsimplesyrupgiveswhippedcreamsurprisinglybrightflavor(butnocolor).Useanyleftoversyruptosweetenicedteaorlemonade.
SERVES4 PREPTIME:10MINUTES TOTALTIME:25MINUTES
¼cupsugar
2 cupspackedfreshmintleavesandstems,coarselychopped,plussprigsforgarnish
2 tablespoonswater
1 cupheavycream
1 quartstrawberries,rinsed,hulled,andthinlysliced
1Inamediumsaucepanovermediumheat,bringsugar,mint,andthewatertoaboil.Removefromheat;letsteep15minutes.Strainthroughafine-meshsieveintoaliquidmeasuringcup,pressingtoextractasmuchliquidaspossible(toyieldabout¼cup).Discardsolids.Letcool.(Syrupcanberefrigeratedinanairtightcontainerupto1week.)2Withanelectricmixer,whipcreamuntilstiffpeaksform.Gentlyfoldinthesyrup;ifneeded,rewhipcreamtostiffen.3Startingwithstrawberries,spoonalternatinglayersofstrawberriesandcreamintofourservingglasses.Topeachwithamintsprig.Serveimmediately.
PERSERVING:320calories;22.8gramsfat;3.7gramsprotein;29.1gramscarbohydrates;6gramsfiber
BROILEDSPICEDAPRICOTSWITHGINGERWHIPPEDCREAM
Broilingtheapricotswithatouchofbrownsugardrawsouttheirsweetness.Lookforapricotsthataredeeporange,fairlyplump,andsoftenoughtoyieldtogentlepressure(avoidanythatarebruised,mushy,orshriveled).
SERVES4 PREPTIME:15MINUTES TOTALTIME:15MINUTES
1 tablespoonfinelygratedpeeledfreshginger
½ cupheavycream
1 tablespoongranulatedsugar
8 apricots(about1pound),halvedandpitted
1 tablespoonunsaltedbutter,cutintosmallpieces
4 teaspoonslight-brownsugar
⅛ teaspoongroundcardamom
1Heatbroiler,withrackset4inchesfromheat.Placegingerinafinesieve;setoveralargebowlandpressongingerwithawoodenspoontoreleasejuice(discardsolids).Addcreamandgranulatedsugar;withanelectricmixer,whipuntilsoftpeaksform.Refrigerate,covered.2Placeapricots,cutsidesup,onarim-medbakingsheet.Dividingevenly,dotwithbutter;sprinklewithbrownsugarandcardamom.Broiluntilapricotsjustbegintobrowninspots,2to5minutes.Serveimmediately,toppedwithwhippedcream.
PERSERVING:192calories;14.1gramsfat;1.7gramsprotein;16.5gramscarbohydrates;1.4gramsfiber
CARAMELIZEDPEARS
Allyouneedtohaveonhandtomakethisdelightfullysimpleandrelativelywholesomedessertaretwoingredients—pearsandsugar(pluswater).Amelonballermakesquickworkofcoringpears,butasmallspooncanbeusedinstead.
SERVES4 PREPTIME:15MINUTES TOTALTIME:20MINUTES
4 ripebutfirmredBartlettpears
⅓ cupsugar
½ cupwater,plusmoreifneeded
1Halvepearslengthwise;removecores.Placesugaronaplate.2Heatalargeskilletwithatight-fittinglidovermedium.Presscutsideofeachhalvedpearinsugar,thenplace,cutsidedown,inskillet(fitwillbesnug).Cook(uncovered)untilsugaredsidesarebeginningtobrown,7to8minutes.3Pourwaterintoskillet.Cover;simmeruntilpearsaretenderwhenpiercedwiththetipofasharpknife,5to10minutes(dependingonripeness),addingmorewaterifsugarbeginstoburn.Removepearsfromskilletwithaslottedspoon.4Ifliquidinpanisthin,simmeruntilthickenedtoasauce-likeconsistency;ifitisverythick,addmorewater.Servesauceoverpears.
PERSERVING:162calories;0.7gramfat;0.7gramprotein;41.6gramscarbohydrates;4gramsfiber
FIGANDALMONDCROSTATA
InthisItalian-stylefree-formtart,thinlyslicedfreshfigsandatenderalmondfillingareencasedinabutterycrust.Ifyoucan’tfindfreshfigs,useripeplums,pittedandthinlysliced.
SERVES8 PREPTIME:45MINUTES TOTALTIME:2HOURS45MINUTES(WITHCHILLINGDOUGHANDCOOLINGTART)
½cupblanchedwholealmonds
½ cupsugar
2 largeeggs
4 tablespoons(½stick)unsaltedbutter,cutintopieces,roomtemperature
2 teaspoonsall-purposeflour,plusmorefordusting
¼ teaspoonpurevanillaextract
⅛ teaspoonsalt
1 poundripefreshfigs(about16),stemmedandsliced
1 tablespoonfreshlemonjuice
BasicPieDough
1 teaspoonwater
1Inafoodprocessor,combinealmondsandsugar;processuntilfinelyground.Add1eggalongwithbutter,flour,vanilla,andsalt;pulseuntilsmooth.Inabowl,gentlytossfigsandlemonjuicetocombine.2Preheatovento350°F.Onalarge,lightlyflouredpieceofparchmentpaper,rolloutdoughtoa14-inchround.Transfertoarimmedbakingsheet.Spreadalmondfillingincenterofdough,leavinga2-inchborder;
topevenlywithfigmixture.Foldborderoveredgeoffilling,pleatingallaround;pressdowngentlytoseal.Inasmallbowl,mixremainingeggwiththewater;brushdoughborderwitheggwash.3Bakeuntiledgesofcrustaregoldenbrown,about1hour.Letcoolonbakingsheetatleast30minutesbeforecuttingintowedgesandserving.
PERSERVING:387calories;23.2gramsfat;6.3gramsprotein;41.1gramscarbohydrates;3.1gramsfiber
CHOCOLATE–PEANUTBUTTERPIE
Gelatinthickensthiscreamyno-bakepiefilling,makingiteasiertosliceonceitsets.Tocreateanevencrust,pressthecrumbswiththebottomofadrymeasuringcupandyourfingers,workingfromthecentertotheedgeofthepanandthenupthesides.
SERVES8 PREPTIME:20MINUTES TOTALTIME:2HOURS40MINUTES(WITHCHILLING)
30 chocolatewafercookies
4 tablespoons(½stick)unsaltedbutter,melted
¼ cupcoldwater
1 envelope(¼ounce)unflavoredgelatin
¾ cuppackedlight-brownsugar
½ cupcreamypeanutbutter
1 cupheavycream
¼ cupchoppedroastedunsaltedpeanuts
1Preheatovento350°F.Processcookiesinafoodprocessoruntilfinelyground(toyield1¾cups).Addbutter,andpulseuntilcrumbsareevenlymoistened.2Transfercrumbmixturetoa9-inchtartpanwitharemovablebottom.Pressfirmlyintothebottomandupthesides.Placepanonabakingsheet;bakecrustuntilset,15to20minutes;letcoolcompletely.3Meanwhile,placethewaterinasmallsaucepan(offheat);sprinklewithgelatin.Letstanduntilsoftened,5to10minutes.4Inafoodprocessor,combinebrownsugarandpeanutbutter;process
untilsmooth.Addcream;processuntilmixtureislightandholdssoftpeaks,scrapingdownsidesofbowlasneeded.5Placesoftenedgelatinoververylowheat,stirring,justuntildissolved.Addtopeanut-buttermixtureinfoodprocessor;blendtocombine.Transferfillingtocooledcrust,andsmoothtopwithaflexibleoroffsetspatula.Sprinklewithchoppedpeanuts,andchilluntilset,atleast2hoursandupto3days.
PERSERVING:452calories;30.2gramsfat;8gramsprotein;41.3gramscarbohydrates;2.1gramsfiber
LEMON-RICOTTATART
Thischeesecake-liketarthasacrustmadefromgroundvanillawafersratherthanthestandardgrahamcrackers.Thetopofthetartmightbrownirregularly;concealanyspotsbydustingthesurfacelightlywithconfectioners’sugar(useafine-meshsieve).
SERVES8 PREPTIME:15MINUTES TOTALTIME:2HOURS(WITHCOOLING)
72 vanillawafers(froma12-ouncebox)
6 tablespoons(¾stick)unsaltedbutter,melted
2 cupsricottacheese
4 ouncescreamcheese,softened
2 largeeggs
⅓ cupgranulatedsugar
2 tablespoonsfinelygratedlemonzest(from2lemons),plus3tablespoonslemonjuice
Confectioners’sugar,fordusting(optional)
1Preheatovento375°F.Inafoodprocessor,pulsevanillawafersuntilfinelyground(toyield2cups).Addbutter,andpulseuntilcrumbsareevenlymoistened.2Transfercrumbmixturetoa9-inchtartpanwitharemovablebottom.Pressfirmlyintothebottomandupthesides.Placepanonabakingsheet;bakecrustuntillightlybrownedandset,10to12minutes.Removefromoven.3Incleanfoodprocessor,blendricotta,creamcheese,eggs,granulatedsugar,andlemonzestandjuiceuntilsmooth.Pourintohotcrustinpan;
bakeuntilfillingissetandbrownedinspots,30to35minutes.Coolcompletelyonawirerack.Justbeforeserving,dusttopoftartwithconfectioners’sugar,ifdesired.
PERSERVING(BASEDON8):374calories;25.8gramsfat;10.7gramsprotein;26.1gramscarbohydrates;0.2gramfiber
HAZELNUTESPRESSOCOOKIES
Instantespressopowdergivesthesedropcookiesgrown-upappeal.Ifyou’drathernotremovethehazelnutskinsyourself,asdescribedbelow,lookforblanchednutsatspecialtyshops,thentoastthem.
MAKES36 PREPTIME:20MINUTES TOTALTIME:50MINUTES
2 cupsall-purposeflour
1 teaspoonbakingsoda
1 teaspoonsalt
1 cup(2sticks)unsaltedbutter,roomtemperature
1 cupgranulatedsugar
½ cuppackedlight-brownsugar
2 largeeggs
3 tablespoonsinstantespressopowder(donotuseinstantcoffee)
2 cupshazelnuts(about10ounces),skinsremoved(seenote),coarselychopped
1Preheatovento375°F,withracksinupperandlowerthirds.Whisktogetherflour,bakingsoda,andsalt.2Withanelectricmixeronmedium-highspeed,creambutterandbothsugarsuntillightandfluffy.Beatineggs,oneatatime,mixinguntileachisincorporatedandscrapingdownsidesofbowlasneeded.Beatinespressopowder.3Reducespeedtolow.Addflourmixture,andbeatuntilincorporated.Withawoodenspoon,stirinhazelnuts.
4Dropheapingtablespoonsofdough1½inchesapartontobakingsheets.Bake,rotatingsheetsfromfronttobackandtoptobottomhalfwaythrough,untilgolden,about12minutes.Coolonsheets2minutes;transfertoawireracktocoolcompletely.Cookiescanbestoredupto3daysinairtightcontainers.
PERCOOKIE:147calories;9.3gramsfat;2.1gramsprotein;14.9gramscarbohydrates;0.8gramfiber
COCONUTMACAROONS
Astheybake,thesequick-to-makecookiesgetcrunchyontheoutsideyetremainmoistandchewyinside.Andbecausetheydon’tcontainflour,theyareanicegluten-freeoption.
MAKES30 PREPTIME:5MINUTES TOTALTIME:35MINUTES
Nonstickcookingspray(optional)
3 largeeggwhites
½ cupsugar
¼ teaspoonsalt
1 package(14ounces)sweetenedflakedcoconut
1Preheatovento350°F.Lineabakingsheetwithparchmentpaper(orcoatsheetgenerouslywithcookingspray).2Whisktogethereggwhites,sugar,andsaltuntilfrothy.Withafork,stirincoconutuntilmoistened.3Dropmixturebypackedleveltablespoonsontopreparedsheet(cookieswillnotspreadintheoven).Bake,rotatingsheethalfwaythrough,untillightlygolden,25to30minutes.Transferbakingsheettoawireracktocoolcompletely.Cookiescanbestoredupto3daysatroomtemperatureinanairtightcontainer.
PERSERVING:77calories;4.3gramsfat;0.8gramprotein;9.7gramscarbohydrates;0.6gramfiber
FUDGYBROWNIES
Whenliningthebakingpan,pressthefoilneatlyintothecorners,andsmooththebottomandsides.Ifnecessary,brushsidesofpanwithbuttertohelpfoilstayinplace.
MAKES16 PREPTIME:25MINUTES TOTALTIME:3HOURS(WITHCOOLING)
½cup(1stick)unsaltedbutter,plusmore(roomtemperature)forfoil
8 ouncessemisweetchocolate,coarselychopped
1¼ cupssugar
¾ teaspoonsalt
3 largeeggs
¾ cupall-purposeflour
1 cupchoppedwalnutsorpecans(about5ounces;optional)
1Preheatovento350°F.Linean8-inch-squarebakingpanwithaluminumfoil,leavinganoverhangontwosides;butterthefoil.2Placebutterandchocolateinamediumheatproofbowlsetover(notin)asaucepanofsimmeringwater;heat,stirringfrequently,untilalmostmelted.Removefromheat;stiruntilcompletelymelted.3Whisksugarandsaltintochocolatemixtureuntilsmooth;whiskineggsuntilcombined.Gentlywhiskinflourjustuntilsmooth(donotovermix).Foldinnuts,ifdesired.4Spreadbatterevenlyinpreparedpan.Bake,rotatingpanhalfwaythrough,untilacaketesterinsertedintothecentercomesoutwithonlyafewmoistcrumbsattached,45to50minutes.Transferpantoawireracktocoolcompletely.5Usefoiltoliftbrowniefrompan;peelofffoilanddiscard.Cutinto16
squares.Browniescanbestoredupto2daysatroomtemperatureinanairtightcontainer.
PERSERVING:226calories;10.9gramsfat;3.3gramsprotein;31.4gramscarbohydrates;1.4gramsfiber
MEXICANWEDDINGCAKES
Manycountries,includingGreeceandRussia,havevariationsonthesecrumbly,sandy,nut-richcookies.Whatevertheirorigin,thetreatsarenearlyalwaysrolledtwiceinconfectioners’sugarafterbaking,whichiswhythere’ssolittlesugarinthedough.
MAKES24 PREPTIME:20MINUTES TOTALTIME:2HOURS(WITHCHILLINGDOUGHANDCOOLINGCOOKIES)
1 cuppecanhalves(about4ounces)
1 cupall-purposeflour
¼ cupgranulatedsugar
¼ teaspoongroundcinnamon
⅛ teaspoonsalt
½ cup(1stick)unsaltedbutter,cutintosmallpieces,roomtemperature
Confectioners’sugar,forcoating
1Inafoodprocessor,pulsepecans,flour,granulatedsugar,cinnamon,andsaltuntilmixtureresemblescoarsemeal.2Addbutter,andpulseuntiladoughforms.Shapedoughintoadisk,andwraptightlyinplastic;refrigerateuntilfirm,30to60minutes.Doughcanbefrozen,tightlywrapped,upto3months.3Preheatovento325°F,withracksinupperandlowerthirds.Scoopoffleveltablespoonsofdough,androllintoballs.Space1½inchesapartontwolargebakingsheets.Bake,rotatingsheetsfromtoptobottomandfronttobackhalfwaythrough,untiljustlightlygoldenaroundedges,20
to25minutes.4Cool5minutesonsheets;transfertoawireracktocoolcompletely.Placeconfectioners’sugarinabowl.Rollcookiesinsugartwicetocoatthoroughly,tappingoffexcesseachtime.Cookiescanbestoredupto1weekatroomtemperatureinanairtightcontainer,betweenlayersofwaxedorparchmentpaper.
PERSERVING:111calories;7.1gramsfat;1gramprotein;11.7gramscarbohydrates;0.6gramfiber
CREAMYLEMONSQUARES
Withtheirtartflavorandsunnycolor,theselemonbarsaresuretobecomeafavoriteyear-roundtreat.Useaserratedknifetocutintobars,wipingthebladewithadamptowelaftereachslice.
MAKES16 PREPTIME:15MINUTES TOTALTIME:2HOURS45MINUTES(WITHCHILLING)
½cup(1stick)unsaltedbutter,roomtemperature,plusmoreforpan
½ cupconfectioners’sugar,plusmorefordusting
¼ teaspoonsalt
1 cupall-purposeflour
4 largeeggyolks
1 can(14ounces)sweetenedcondensedmilk
¾ cupfreshlemonjuice(from4lemons)
1Preheatovento350°F.Butteran8-inch-squarebakingpan.Linewithparchmentpaper,leavinganoverhangontwosides;butterpaper.2Withanelectricmixeronmedium-highspeed,creambutter,confectioners’sugar,andsaltuntillightandfluffy.Reducespeedtolow.Addflour,andmixjustuntilcombined.Pressdoughintothebottomand½inchupsidesofpreparedpan;prickalloverbottomwithafork.Bakeuntillightlygolden,15to20minutes.3Whisktogethereggyolks,condensedmilk,andlemonjuiceuntilsmooth.Pouroverhotcrustinpan;returntooven,andbakeuntilfillingisset,25to30minutes.Coolcompletelyinpan.4Refrigerate,covered,untilfillingisfirm,about2hours(orupto3days).Usingpaperoverhang,liftcakeontoacuttingboard;cutinto2-
inchsquares.Dustwithconfectioners’sugarjustbeforeserving.
PERSQUARE:189calories;9gramsfat;3.5gramsprotein;24.3gramscarbohydrates;0.3gramfiber
CHOCOLATEMOUSSE
Thisrich,pudding-likemousseissimpletomake,andit’salsoarealkid-pleaser.Aserratedknifeworksbestforchoppingchocolate.Ifyoudon’thaveone,useachef’sknife.
SERVES6 PREPTIME:30MINUTES TOTALTIME:2HOURS(WITHCHILLING)
8 ouncesbittersweetchocolate,finelychopped
4 largeeggyolks
4 tablespoonssugar
2 cupsheavycream
1 tablespoonpurevanillaextract
1Placechocolateinaheatproofbowlsetover(notin)apanofsimmeringwater,stirringoccasionally,untilmelted.Removefromheat.2Inamediumsaucepan,whisktogethereggyolks,2tablespoonssugar,and¾cupheavycream.Cookovermedium-lowheat,stirring,untilmixturecoatsbackofspoon,3to4minutes(donotboil).Removefromheat;whiskinmeltedchocolateandvanillauntilcompletelysmooth.Strainthroughafinesieveintoabowl(discardsolids).Refrigerate,covered,untilcool.3Withanelectricmixeronmediumspeed,beatremaining1¼cupsheavycreamand2tablespoonssugaruntilstiffpeaksform.Stirone-thirdofwhippedcreamintocooledcustardmixture,thenuseaflexiblespatulatogentlybutthoroughlyfoldintherest.4Spoonintoservingdishes;chill,covered,atleast1hourandupto3days.Removefromrefrigerator15minutesbeforeserving.
PERSERVING:532calories;46gramsfat;6.1gramsprotein;31.9grams
carbohydrates;0.9gramfiber
MEXICANICECREAMSUNDAESWITHCINNAMON-CHOCOLATESAUCE
Dulcedelecheisamilk-basedcaramelsaucefoundinmanyLatinAmericandesserts.IntheUnitedStates,ithasbecomeapopularicecreamflavor.Ifyoucan’tfindit,lookforcaramelicecream;vanillawouldalsotastegreathere.
SERVES6 PREPTIME:10MINUTES TOTALTIME:15MINUTES
¾cupsweetenedflakedcoconut
⅔ cupheavycream
6 ouncesbittersweetchocolate,coarselychopped
1 teaspoongroundcinnamon
Pinchofsalt
1½ pintsdulcedelecheicecream,softenedslightly
¼ cuproastedunsaltedpeanuts
1Preheatovento350°F.Spreadcoconutevenlyonarimmedbakingsheet;toast,tossingoccasionally,untilbrownedandfragrant,about10minutes.(Toastedcoconutcanbecoveredandstoredatroomtemperatureupto1day.)2Inamediumsaucepanovermedium-highheat,bringcreamtoaboil;removefromheat.Addchocolate,cinnamon,andsalt.Letstand1to2minutes.Whiskuntilchocolateismeltedandmixtureisshiny.(Chocolatesaucecanbecooledcompletely,thencoveredandrefrigeratedupto2days;beforeserving,reheatoverapanofsimmeringwaterorinthemicrowave.)3Scoopicecreamintobowls;topwithwarmchocolatesauce,peanuts(wholeorcoarselychopped),andtoastedcoconut,dividingevenly.
PERSERVING:472calories;34.6gramsfat;6.3gramsprotein;42.3gramscarbohydrates;3.6gramsfiber
STRAWBERRYSLUSH
Thisrefreshingdessertisinspiredbysgroppino,anItalianspecialty.Proseccoisanauthenticchoice,butfeelfreetouseanytypeofsparklingwine,orevenchampagne.
SERVES4 PREPTIME:10MINUTES TOTALTIME:10MINUTES
1 cupberries,suchasraspberriesorquartered(rinsedandhulled)strawberries(4ounces)
2 teaspoonssugar
¼ cupchilledsparklingwine
1 pintlemonsorbet,softenedslightly
1Inablender,pureeberriesandsugaruntilsmooth.Strainmixturethroughafinesieveintoabowl,pressingtoreleaseasmuchliquidaspossible;discardsolids.Pureecanberefrigeratedupto2daysinanairtightcontainer.2Chillfoursmallglassesinthefreezer.Withanelectricmixer,beatwine,halfthesorbet,andhalfthefruitpureeuntilsmoothanduniformincolor.Addremainingsorbetandfruitpuree;beatuntilmixtureissmoothandholdssoftpeaks(donotovermixormixturewillmelt).Spoonintochilledglasses,andserveimmediately.
PERSERVING:127calories;0gramsfat;0.1gramsprotein;30gramscarbohydrates;0.7gramsfiber
CLASSICICECREAMSANDWICHES
Athin,simple-to-preparechocolatesheetcakeprovidesthefoundationforthesenostalgicfrozentreats.Tosoftentheicecream,leaveitatroomtemperatureforafewminutesbeforespreading.
SERVES8 PREPTIME:20MINUTES TOTALTIME:2HOURS40MINUTES(WITHCHILLING)
½cup(1stick)unsaltedbutter,melted,plusmoreforpan
½ cupsugar
1 largeegg
1 teaspoonpurevanillaextract
½ teaspoonsalt
½ cupall-purposeflour
¼ cupunsweetenedcocoapowder
2 pintsicecream(anyflavor),softenedslightly
1Preheatovento350°F.Buttera10-by-15-inchrimmedbakingsheet;linewithparchmentpaper,leavinga2-inchoverhangonthetwoshortersides.2Whisktogetherbutterandsugar;whiskinegg,vanilla,andsaltuntilcombined.Addflourandcocoa,andmixjustuntilsmooth.Spreadinpreparedpan,smoothingtop.Bakeuntilcakeisdrytothetouchandedgesbegintopullawayfromthesides,10to12minutes.Coolcompletelyinpan.3Usingpaperoverhang,liftcakeontoaworksurface.Withaserratedknife,halvecrosswise.Placeonehalfofcake,flatsidedown,onalarge
pieceofplasticwrap.Spreadwithicecream,smoothingwithanoffsetspatula,thentopwithremaininghalfofcake,cutsidedown.Returnassembleddesserttobakingpan,andwraptightlyinplastic.Freezeuntilfirm,about2hours.4Unwrap;usingaserratedknife,cutinto8rectangles,wipingbladewithadampkitchentowelbetweeneachslice.Serveimmediately(orfreeze,wrappedindividuallyinplastic,upto1week).
PERSERVING:395calories;25gramsfat;5.9gramsprotein;38.3gramscarbohydrates;1.3gramsfiber
1.HALVEANDPEELUsingasharpknife,sliceonioninhalflengthwise,throughtheroot.Sliceofftipofstemendfromeachhalf,thenpeeloffpaperyskins.2.SLICEHORIZONTALLYHoldingonionsteadywithonehand,slicehorizontallyatevenintervals,stoppingshortoftheroot.3.SLICELENGTHWISEInsertingtipofknifeneartheroot,slicedownatevenintervals.Curlfingersawayfromtheknifewitheachslice.
4.SLICECROSSWISEHoldingrootend,slicedowncrosswise.Thepieceswillfallawayasyouchop.Brushthepiecestothesideofthecuttingboardwiththebluntedgeoftheknife.(Neverusethesharpedgeforthis,orthebladewillbecomedull.)
PEELPlaceacloveinsideagarlicpeeler,aspecialrubbertubemadeforthispurpose;rollbackandforthtoremoveskins.(Ortrimrootendandpeeloffpaperyskinswithyourfingers.)SLICEHoldapeeledclove,flatsidedown,inplacewithonehand(curlfingersinward).Carefullysliceverythinlywithasharpknife.CRUSHHere’sanotherwaytopeelgarlicwhenitwillbechopped(notsliced).Holdthebladeofalargeknifeflatontopofclove,andpress
firmlyuntilskinsplits.Popoutcrushedclove,thensliceoffrootend.CHOPRockthesharpedgeoftheknifebladebackandforthacrossacrushed,peeledcloveuntilpiecesaredesiredsize(smallforchopped;verysmallforminced).
STRIPToremoveleavesfromwoodyherbssuchasthymeandoregano,graspasprigattopandsweepstemfromtoptobottomwithyourfingers,againstthedirectionoftheleaves.SHAVEForleafyherbs,suchasflat-leafparsleyorcilantro,theleavescanbepickedfromeachstem.Ifalargeamount(suchasawholebunch)iscalledfor,useasharpknifetoremovethebulkoftheleavesfromthetoughstems,withashort,downwardmotion.Discardthestrippedstems,
orreservethemforflavoringsoupsorsauces.CHIFFONADEThisisagoodtechniqueforcuttinglarge-leavedherbs,suchasbasil,intothinstrips.Stackseveralleavesandrolltightlylengthwise.Usingasharpknifetoavoidbruising,slicethinlycrosswise.STOREWrapherbsindamppapertowels,thenplaceinresealableplasticbagsandrefrigerate2to4days.Donotrinseanddryherbsuntiljustbeforeusingthem.
1.HALVELENGTHWISEPlaceanavocadoonacuttingboard;holdingitsteadywithonehand,usealargesharpknifetocutthefruitlengthwiseallthewayaroundthepit.Keepyourhandsawayfromtheedgeoftheblade,andcutslowly.2.TWISTTOOPENHoldthecutavocadointhepalmofonehand;gentlytwistthetophalfwiththeotherhandtoreleasefromthepit.3.REMOVEPITPlaceavocadohalfwithpitontheboard;carefully(but
forcefully)whackthebladeofalargeknifeintothepit.Makesureyourknifeissharp;adullbladecanslip.Twisttoremovethepit;taponpittoreleasefromknife.4.SCOREANDPEELUseaparingknifetodiceorsliceeachavocadohalf,withoutcuttingthroughtheskin.Cuppingavocado,scoopoutfleshwithalargespoon.
Insteadofcrushingtomatoeswithyourhandsasyouaddthemtothepot,usekitchenshearstocutthemrightinthecan.
Theeasiestwaytopitanoliveistolaythebladeofalargeknifeoveritandsmackthebladewithyourfistortheheelofyourhand.Theoliveshouldsplitopen,causingthepittopoprightout.
Whenarecipecallsforpeeledfreshginger,reachforaspoon:Holdinggingersteadywithonehand,scrapethespoontowardyouinshortstrokes.Toreachespeciallytightcrevices,youmayneedtosliceoffaknobbyportionandthencontinuepeeling.
Usingaparingknife,gentlycutthroughtheshellandintotheflesh,fromheadtotailalongthecenteroftheback.Thenpullofftheshellandveintogether,leavingtailintact(ifdesired).
Togaugebutter’sfirmness,pressafingertipintothetop.Whenyourfingercanmakeadeepindentationbutthebutterstillholdsitsshape,ithasreachedroomtemperature.Fromtop:Butterthathasjustbeenremovedfromtherefrigerator;still-too-firmbutter;room-temperaturebutter.
Apieceofparchment(orwaxed)paperwillkeepacakefromstickingtothepan.Tocreateaperfectround,tracethebottomofthepanontoparchmentpaper,thencutouttheroundandfitintothepan.
Rubsoftenedbutteroncornersofbakingsheetstohelpparchmentpaperadhere.Thiswillalsopreventrolledpaperfromcurlingupatedgesduringbaking.
Toavoidlosingtrackofwhichdryingredientsyou’vemeasuredandmixed,trythistip:Restafinesieveoveryourbowl,andplacethemostplentifulingredient—say,flour—inthesifterfirst.Addtheotheringredientsontop,invisiblemounds,beforesifting.
Anice-cubetrayisahandytoolforfreezingleftoverbrothinsmallportions.Fillthecupsthree-quartersoftheway.Coverwithplasticwrap,andfreeze;oncefirm,popthecubesintoalabeledresealableplasticbag(usewithin6months,withoutthawing).Eachcubeequalsabout2tablespoonsbroth.
Pureeinghotfoodsandliquidscancausepressuretobuildupintheblender—andamessyaccidentifthetoppopsoff.Topreventthis,allowtheheattoescape:Removethecapfromtheblender’slid,andcovertheholewithadishtowelwhileblending.Also,neverfillthejarmorethanhalfwaywithhotfoods.
Ifyouneedtopourandwhiskatthesametime(aswhenmakingvinaigrettes)anddon’thaveamixingbowlwitharubber-rimmedbottom,placeyourbowlonadampeneddishtowel,andbunchthetoweluparoundthebase.Thebowlwillstayputwhileyoumixorwhisk.
Brownsugarcanbecomehardifnotstoredinanairtightcontainer.Tosoftenitquickly,placeitinamicrowave-safedishwithafewapplewedges.Covertightlywithplasticwrap;microwaveonhighin20-secondincrementsuntilsoft(butnotmelted).
A2-inchice-creamscoopwithareleasemechanismdividesbatterquicklyandevenly.Simplytransferoneheapingscoopfulfromthemixingbowlintoeachmuffincup.
ThemuffinhalvesandCanadianbaconarearrangeduprightinthebakingdishforeasierserving.Whencutting,you’llbeabletoseethelayersandmakesureeachportioncontainsafewpiecesofbreadandbacon.
Ratherthanbeingfriedonthestove,thebreadedeggplantslicesarebakedtoagoldencrustintheoven,withmuchlesscleanup.Whenbreading,diponeortwoslicesatatimeintheegg,thenallowtheexcesstodripbackintobowlbeforecoatingcompletelywithbreadcrumbs.
Apastrybrushisthebesttoolforcoatingthemushroomswithdressing,beforeandastheycook.
Oncethecookedbeetsarecool,rubofftheskins,usingpapertowelstokeepyourhandsfromstaining.
Englishcucumbershaveverysmallseedsthatdonotneedtoberemovedbeforeusing.Juststripawaytheskinwithavegetablepeeler,thenuseaknifetohalvecucumberslengthwiseandcutcrosswiseabout¼inchthick.
Useaparingknifetosliceintothechopstocreateapocket,thenstuffthechopswithbulgurmixture,packingitfirmlyinside(andallowingsometospillout,ifdesired)beforeflatteningwithyourhands.
Jalapeñosgettheirheatfromtheseedsandribs.Ifyoupreferfoodthatislessspicy,halvechilelengthwiseandscrapeoutseedsandribswithaparingknifebeforechoppingtheflesh(otherwise,justchoptheentirejalapeño).It’sagoodideatowearplasticgloveswhenworkingwiththem.
Trimrootendanddarkgreentops.Halveleekslengthwise,thenthinlyslicecrosswiseintohalf-moons.Washwellinseveralchangesofcoldwater,swishingleekstoreleaseanygrit,untilwaterisclear.Drain,anddryonpapertowels.
Letthecookedegg,whichisessentiallyanomelet,coolonacuttingboard.Slicelengthwiseintothirds,thencrosswiseintothinstrips.
Brushingwithbutterhelpsbindthepotatoestogetherasitflavorsthem;sprinklingeachlayerwithsaltandpepperresultsinawell-seasoneddish.
Workingwithoneartichokeatatime,useaserratedknifetocutoffthestem(soartichokesitsupright)andtrim2inchesoffthetop.Withkitchenshears,cutoffleaftips.Usingamelonballerorsmallspoon,removepurpleinnerleavesandthechoke.Immediatelyplaceartichokeinlemonwatertopreventdiscolorationasyouwork.
Forevencooking,cutthefloretsintosimilarsizes,leavingthesmalloneswholeandhalvingorquarteringthelargeones.
Cutoffthetopquarterfromeachonion,andcorewithamelonballer,leaving¼inch(1to2layers)ofonionintactonthesidesandbottom.Reserveinsidestochopforthestuffing.
Thekeytothedish’sfluffyconsistencyistobeattheeggwhitesuntiltheyformsoftpeaks:Theyshouldappearthickenedbutdroopslightlywhenthewhiskisliftedandturnedrightsideup.Toavoiddeflatingbeatenwhiteswhenfoldingintothecornmealmixture,workquickly,turningthebowlandrunningaspatuladownthroughthecenterandthenupatthesides,asifformingtheletterJ.
Preheatovento250°F.Placeraw(shelled)hazelnutsinasinglelayeronarimmedbakingsheet;bakeuntilskinscrack,about20minutes.Immediatelytransfernutstoacleankitchentowelandrollup.Letsteam5minutes.Rubthenutswiththetoweluntilmostskinshavecomeoff(it’sokayifsomeremain).
Breakeacheggintoacup;dipcupinwater20seconds,thenreleaseegg.Cookuntilwhitesarejustfirm,4to6minutes.Removewithaslottedspoon.Drainonpapertowels;trimedgeswithaparingknife,ifdesired.
1½ cupswarmwater(115°F)
2 packets(¼ounceeach)activedryyeast
¼ cupoliveoil,plusmoreforbrushing
2 tablespoonssugar
2 teaspoonscoarsesalt
4 cupsall-purposeflour,plusmorefordusting
1Placethewarmwaterinalargebowl;sprinklewithyeast.Letstanduntilfoamy,about5minutes.Brushanotherlargebowlwithoil.2Whisksugar,oil,andsaltintoyeastmixture,thenstirinflourwithawoodenspoonuntilastickydoughforms.Transfertooiledbowl;brushtopofdoughwithoil.Coverbowlwithoiledplasticwrap;letstandinawarmspotuntildoughdoublesinsize,about1hour.3Turnoutdoughontoawell-flouredsurface.Withflouredhands,kneaduntilsmooth,about15seconds;divideintotwoequalballs.Tofreezedough,setballsonaplate(theyshouldnottouch);freezeuntilfirm,about1hour.Thenfreezeinalabeledresealableplasticbagupto3months.Thawovernightintherefrigerator.MAKESTWO1-POUNDBALLS
VARIATION
Tomakewhole-wheatdough,replace2cupsall-purposeflourwith2cupswhole-wheatflour.
1 tablespoonoliveoil
1 smallonion,diced
2 garliccloves,minced
2 cans(28ounceseach)wholepeeledtomatoes
¼ teaspoondriedoregano
Coarsesaltandfreshlygroundpepper
Inasaucepan,heatoilovermedium.Cookonionandgarlic,stirringfrequently,untiltranslucent,2to4minutes.Addtomatoeswiththeirjuiceandtheoregano.Simmer,stirringoccasionallyandbreakinguptomatoeswiththespoon,untilthickened,20to30minutes.Seasonwithsaltandpepper.Saucecanberefrigeratedupto4daysorfrozenupto3months;letcoolcompletelybeforestoringinairtightcontainers.MAKES6CUPS
1½ cupsall-purposeflour
½ teaspoonsalt
½ teaspoonsugar
½ cup(1stick)coldunsaltedbutter,cutintopieces
2 to4tablespoonsicewater
1Inafoodprocessor,brieflypulseflour,salt,andsugartocombine.Addbutter;pulseuntilmixtureresemblescoarsemeal,withafewpea-sizepiecesofbutterremaining.Add2tablespoonsicewater.Pulseuntildoughiscrumblybutholdstogetherwhensqueezed(ifnecessary,addupto2tablespoonsmorewater,1tablespoonatatime).Donotovermix.2Turnoutdoughontoalargepieceofplasticwrap.Foldplasticoverdough;presstoshapeintoa1-inch-thickdisk.Wrapinplastic.Refrigerateuntilfirm,atleast1hour(orupto3days),orfreezeupto3months;thawovernightintherefrigeratorbeforeusing.MAKESONE9-INCHCRUST
3 tablespoonsunsaltedbutter,melted,plusmoreforpan
¾ cupyellowcornmeal
¾ cupall-purposeflour
2 tablespoonssugar
1 teaspoonbakingsoda
2 teaspoonssalt
1 largeegg
1¼ cupsbuttermilk
1Preheatovento425°F.Brushbottomandsidesofan8-inchcast-ironskilletorsquarebakingpanwithbutter.2Whisktogethercornmeal,flour,sugar,bakingsoda,andsalt.Inanotherbowl,whisktogethereggandbuttermilk;whiskinthebutter.Stircornmealmixtureintobuttermilkmixturejustuntilmoistened(donotovermix).3Spreadbatterinpreparedpan;bakeuntilgoldenandacaketesterinsertedintothecentercomesoutclean,15to20minutes.Letcoolinpanatleast15minutesbeforecuttingintowedgesorsquares.SERVES6
1 baguette,thinlysliceddiagonallyinto¼-inch-thickpieces
6 tablespoonsextra-virginoliveoil
Coarsesaltandfreshlygroundpepper
Preheatovento350°F.Brushbothsidesofbaguettesliceswithoil,dividingevenly.Arrangeslicesontwobakingsheets;seasonwith1teaspoonsaltand½teaspoonpepper.Bake,flippingoncehalfwaythrough,untilcrispandgoldenbrown,about10minutes.Transfertoawireracktocool.Crostinicanbestoredupto1weekatroomtemperatureinanairtightcontainer.MAKES60
½cuppinenutsorwalnuts,toasted(seeright)
4 cupslooselypackedfreshbasilorflat-leafparsleyleaves
½ cupgratedparmesancheese(2ounces)
1 garlicclove
Coarsesaltandfreshlygroundpepper
½ cupextra-virginoliveoil,plusmoreforstoring
Inafoodprocessor,combinenuts,basil,cheese,andgarlic;seasonwithsaltandpepper.Processuntilfinelychopped.Withmachinerunning,addoilinasteadystreamthroughthefeedtube;processuntilsmooth.Pestocanbestoredinanairtightcontainer,coveredwithalayerofoil;refrigerateupto3daysorfreezeupto3months.MAKES1½CUPS
Whenarecipecallsforasmallquantityofnuts(lessthan½cup),toasttheminaheavysmallskilletovermediumheat,shakingpanoccasionally,untilfragrantandjuststartingtodarken,2to3minutes.Transfertoaplatetocool.Otherwise,spreadnutsonarimmedbakingsheetandtoastina350°Fovenuntilfragrantanddarkenedslightly,tossingoccasionally,7to10minutes(3to5minutesforpinenutsorslicedalmonds).Transfertoaplatetocool.
Heatseeds,suchassesameorpumpkin,inasmallskilletovermedium,shakingpanoccasionally,untiljuststartingtodarken,2to3minutes(becarefulnottoletthemburn).Transfertoaplatetocool.
Trimoffcrustsfromaloafofbread(sandwich,baguette,orothertype).Tearthebreadintopieces,thenpulseinafoodprocessoruntilfine(orcoarse)crumbsform.Fordriedbreadcrumbs,spreadonarimmedbakingsheetandtoastina250°Foven,tossingoccasionally,untilgolden,12to15minutes.Storebreadcrumbsinanairtightcontainer,andfreezeupto3months.
Driedbeansrewardpatiencewithgreatflavorandafirmtexture.Soakingthemfirstwillshortenthecookingtime.Driedbeansdoubleinvolumewhencooked;1cupdriedbeanswillyield2cupscookedbeans.Savetimebymakingabigbatchofcookedbeans—they’llkeepupto1yearinthefreezerinanairtightcontainer.Thenincorporatethemintosalsasanddips,soups,salads,andanynumberofmaindishesthatcallforcannedbeans.
SOAKBEANSSortthebeans,discardinganydebris,andrinse.Placeinalargebowl,andcoverwithdoubletheamountofwater.Coverbowl,andletbeanssoakovernight,orforatleast8hours.(Alternatively,usethequick-soakmethod:Combinebeansinalargepotwithdoubletheamountofwater.Bringtoaboil,andcookfor3minutes.Cover,andletsoak1hour.)
COOKBEANSDrainthesoakedbeans,andtransfertoaheavypot.Coverwithwaterby2inches.Bringtoaboil;reducetoasimmer.Cook,partiallycovered,untiltender,1to2hours(3to4hoursforunsoakedbeans).Drainandletcoolcompletelybeforestoring.
Refertothishandyresourceforinformationabouttheequipmentandingredientsfrequentlyusedintherecipesinthisbook.
Whenarecipecallsformilk,usewholemilkunlessotherwisestated(thesameistrueforalldairyproducts,includingyogurt,sourcream,andcreamcheese).Sugarisgranulatedunlessanothertypeisspecified(suchasconfectioners’).
Recipesgenerallycallforcoarsesalt(large-grainsalt,suchaskoshersalt),exceptinbakingrecipes,wheretablesaltisoftenused.Butterisalwaysunsalted;itisespeciallyimportantnottosubstitutesaltedbutterinbakingrecipes.
Measuredryandsemisolidingredientsindry-measurecups(usuallymetal),andleveloffusingthestraightedgeofaknife.Measureliquidsinaliquid-measurecup(glassorplastic)soyoucanreadmeasurementsateyelevel.Tomeasureflour,spoonitintoadry-measurecup(don’tdipthecupintotheflour),andleveloffwithastraightedge.(Don’tpackortapcuptomakelevel.)Unlessitisspecifiedintherecipe,youdon’tneedtosift.Ifnecessary,youcanbreakupanylumpswithawhisk.
Measureskilletsandbakingpansacrossthetopontheinsideofthepan,notfromtheouteredgeoronthebottom.Forbakingpansandmuffintins,thesizeisalwaysspecifiedwithintherecipe.Unlessotherwiseindicated,uselight-coloredmetalbakingpans;darkmetal(andnonstick)panstendtobrownbakedgoodsfaster,whichmayaffectthecookingtime.Ifyouuseadark-coloredpan,reducetheoventemperatureby25degreesandbegincheckingfordonenessearlierthantherecommendedcookingtime.Thesearethesizesandcapacitiesofthepotsandpansusedintherecipesinthisbook.Allarestandardandeasytofind.
Alwaysstartwithacleangrill.Useastiffwirebrushtosweepthegrates,andthenwipeawayanyresiduewithanoiledclothorpapertowel.It’smucheasiertoremovestuck-onbitsfromawarmgrill,sogetinthehabitofcleaningthegratesaftereachuse,oncethey’vecooledslightly.Preventfoodfromstickingtothegrillbylightlyoilingthegrates.Thebesttimetodothisisjustbeforeplacingthefoodonthegrill;otherwise,theoilmayburnoff.Tocoathotgrates,dabakitchenclothwithoil,andholdtheclothwithlong-handledtongswhilerubbingthegrates.Aneasywaytodeterminethetemperatureofacharcoalgrillistoseehowlongyoucancomfortablyholdthepalmofourhandabout4inchesabovethegrate:6to8secondsformedium,4to5secondsformedium-high,and2to3secondsforhigh.
Thisbookrepresentstheworkofmanytalentedindividualsoverseveralyears.Firstandforemost,thankyoutoalltheeditorsandartdirectors(pastandpresent)whohavehelpedcreatetheaward-winningEverydayFoodmagazine.FormereditorSandraRoseGluckandherdedicatedteam(includingAbigailChipley,KristenEvans,EmmaFeigenbaum,SusanHanemann,KirkHunter,andAllisonLewisClapp)createdmanyofthewonderfulrecipesthatappearinthisbook.Undertheguidanceofexecutiveeditorialdirectoroffood,LucindaScalaQuinn,andeditorAnnaLast,foodeditorsCharlyneMattox,HeatherMeldrom,DawnPerry,andLesleyStocktoncontinuetodevelopnewrecipesthatcelebrateeaseofpreparationand,aboveall,freshflavors.ThankyoutoartdirectorAlbertoCapolinoandassistantartdirectorKirstenHilgendorfforconsistentlymakingthefoodlooksoenticingonthepage.
TheSpecialProjectsGroupatMarthaStewartLivingOmnimediatookthemagazinecontentandturneditintothewonderfulbookyouholdinyourhands.DeputyeditorEvelynBattagliaandseniorassociateeditorChristineCyrcollaboratedwiththemagazine’seditorstoselecttherecipes;theyalsoestablishedthestructureandsteeredtheprojecteverystepoftheway.ArtdirectorYaseminEmorycreatedtheclean,modern,beautifuldesign.EllenMorrissey,editorinchief,andWilliamvanRoden,artdirector,providedinvaluableguidance,andmanagingeditorSarahRutledgeGormankepteverythingrunningsmoothly,asalways.
ThanksaswelltochiefcreativeofficerGaelToweyandeditorialandcreativedirectorEricA.Pike.Otherswhoprovidedhelpfulideasandsupportinclude:MaryCahill,SarahCarey,DeniseClappi,AlisonVanekDevine,LawrenceDiamond,StephanieFletcher,CatherineGilbert,KatieGoldberg,HeloiseGoodman,CydRaftusMcDowell,PamMorris,CarlaLalliMusic,MatthewPapa,AyeshaPatel,SaraParks,MeganRice,SarahSmart,andMichelleWong.
Wearegratefulforthegroupofverytalentedphotographerswhoseworkgracesthesepages(acompletelistappearsbelow).
Finally,manythankstoourlongtimepartnersatClarksonPotterPublishers,includingRicaAllannic,AmyBoorstein,AngelinBorsics,DorisCooper,JennyFrost,DerekGullino,MarkMcCauslin,DonnaPassannante,MarysarahQuinn,LaurenShakely,JaneTreuhaft,andKateTyler.
LISACOHEN
CHRISCOURT
LISAHUBBARD
RICHARDGERHARDJUNG
JOHNKERNICK
YUNHEEKIM
DAVIDLOFTUS
JONATHANLOVEKIN
WILLIAMMEPPEM
JOHNNYMILLER
MINH+WASS
AMYNEUNSINGER
MARCUSNILSSON
KANAOKADA
VICTORIAPEARSON
CONPOULOS
JOSÉMANUELPICAYORIVERA
BRETTSTEVENS
KIRSTENSTRECKER
CLIVESTREETER
JONNYVALIANT
ANNAWILLIAMS
Almond(s)andFigCrostataGreenBeansandSweetandSpicyToasted,RicePilafwith
AppetizersCrunchyPaprikaChickpeasEggplantCaponataGoat-CheeseSpreadsGrilled-PeachSalsaHotSpinachDipLemon-ThymeDipMozzarellaandGrapeSkewersPicodeGalloPotStickersSpicyCheeseCrispsSweetandSpicyAlmondsWhite-BeanDipWinterCruditésYellow-TomatoSalsaVerde
Apple(s)BrownBettyandCarawaySeeds,NapaCabbageSaladwithSautéed,andLeeks,PorkTenderloinwithandSquashSoup
Apricots,BroiledSpiced,withGingerWhippedCreamArtichoke(s)
-BasilSpreadLambChopswithPistachioSaucepreparingProsciutto-StuffedandSalamiSandwiches-SalmonHash,SalmonwithArugulaandFlankSteakSaladOrange,andRoastedBeetSaladSalad,ChickenMilanesewithandTomatoes,IndividualPizzawithandTomatoes,TilapiawithWatermelonandFetaSaladandWhiteBeans,FarfallewithAsiagocheeseProsciuttoandFig-JamSandwichesThinnest-CrustPizzawithRicottaandMushroomsAsianChickenSoupAsianSalmonPattiesAsparaguswithLemonButterPeanut-CrustedChickenBreastsRoasted,andGoatCheese,PastawithAvocado(s)Bean,Corn,andTortillaSaladpittingandpeelingRoastedPorkClubwithScallionMayonnaiseShrimp,andSnowPeas,Brown-RiceBowlwith
BaconBLTSaladwithButtermilkDressingCanadian-,StrataGermanPotatoSaladRoastedPorkClubwithScallionMayonnaiseandScallions,SautéedCornwithstoringStuffedOnionsWarmSpinachSaladwithPoachedEggsWhole-WheatPastawithKaleandFontinaBakingsheets,liningBanana(s)Blueberry-YogurtSmoothies-OatSmoothiesBarbecueSauceBarleyRisottowithCornandBasilBasicrecipesBasicPieDoughBasicPizzaDoughBasicTomatoSauceCornbreadCrostiniPestoWhole-WheatPizzaDoughBasil-ArtichokeSpreadandChickenStir-FryandCorn,BarleyRisottowithGreenChickenCurry
PanBagnatPestoandRoastedSummerVegetables,PastawithThai,about
Bean(s).SeealsoGreenBean(s)Black,BrazilianBlack-,Soup,SpicyBostonBakedChicken,Edamame,andNoodleStir-FryChickpeasandTomatoesCorn,andTortillaSaladCrunchyPaprikaChickpeasdried,soakingandcookingedamame,aboutMinestroneNavy-,Stew,QuickStuffedPoblanosandTurkeyChili,Tex-MexWhite,andArugula,FarfallewithWhite,andTomatoSautéWhite-,Dip
BeefandCoconutCurrywithNoodlesFajitas,SpicyFlankSteakandArugulaSaladFlankSteakwithParsley-GarlicSauceGrilledSteakwithSouthwesternThree-TomatoSalsaLondonBroilwithPotatoesandPeppersOld-FashionedCheeseburgers
Pan-FriedShellSteakRib-EyewithGarlic-ThymeMarinadeRoast,Sandwiches,Open-FaceRoast,SandwicheswithPestoMayonnaiseRoast,withPeppers,Onions,andPotatoesandScallionStir-FrySkewerswithHorseradishDippingSauceSpinach-StuffedRolledFlankSteakBeet(s)BrazilianBlackBeansandGreens,SautéedpeelingskinsfromRoasted,Orange,andArugulaSaladShaved,SaladBerriesBlueberry-YogurtSmoothiesBulgurPilafwithDriedCranberriesGingeredBlackberryandPlumShortcakesMixed-,andPomegranateSmoothiesPeach-StrawberrySmoothiesStrawberrieswithMintWhippedCreamStrawberrySlushBeverages.SeeSmoothiesBlackBean(s)BrazilianSoup,SpicyStuffedPoblanosBlackberryandPlumShortcakes,GingeredBlendinghotfoods
Blueberry-YogurtSmoothiesBlueCheeseRoastedPortobelloSaladwithSpinach,andPearSalad
BokChoy,Crunchy,Honey-SoyGrilledPorkChopswithBostonBakedBeansBowls,steadyingBran-RaisinMuffinsBrazilianBlackBeansBread(s).SeealsoTortilla(s)CornbreadCrostinicrumbs,preparingEggintheHoleJam-FilledFrenchToastRaisin-BranMuffins
BreadSoup,TuscanBreakfastBanana-OatSmoothiesBlueberry-YogurtSmoothiesCanadian-BaconStrataCottage-CheesePancakesDill-FetaScrambledEggsinPitaEggintheHoleEgg-WhiteOmeletwithGoatCheeseJam-FilledFrenchToastMushroomandScallionFrittataPeach-StrawberrySmoothiesPomegranateandMixed-BerrySmoothies
Raisin-BranMuffinsRhubarbCompoteSkilletEggsandTomatoSauceTropicalFruitSaladWalnutandDried-FruitGranola
Broccolipreparing,forcruditésRoastedStuffedChickenBreastand
Broth,freezingBrownBetty,AppleBrownies,FudgyBrownsugar,softeningBrusselssprouts,preparing,forcruditésBulgurPilafwithDriedCranberriesStuffing,PorkChopswith
BurgersOld-FashionedCheeseburgersPortobello,withBellPepperandGoatCheese
Butter,roomtemperature,testforButtermilkDressing,BLTSaladwithDressing,ChoppedSaladwithPorkandsubstitutefor
Cabbage.SeealsoNapaCabbageandFennelSlawHoney-SoyGrilledPorkChopswithCrunchyBokChoyMinestrone
PotStickersCakepans,liningCakesChocolate,FlourlessChocolate,GlazedLemonPound,GlazedOrangeCornmealCanadian-BaconStrataCapersBeefsteakTomatoSaladSpaghettiPuttanescaCaponata,EggplantCarrot(s)ChickenandDumplingsandCilantro,CouscouswithLighterChickenPotpiepreparing,forcruditésRoastedRootVegetablesShaved,SaladwithScallionsandSesameSeedsandSpinach,LentilswithCauliflowerandBrownButter,LinguinewithGratinpreparing,forcruditésRoasted,withPaprikaCelery,preparing,forcruditésCheddarCanadian-BaconStrata-CornSpoonBread
PorkEnchiladaswithGreenSauceSpicyCheeseCrispsCheese.SeealsoCheddar;GoatCheeseArtichokeandSalamiSandwichesBean,Corn,andTortillaSaladBlue,RoastedPortobelloSaladwithBlue,Spinach,andPearSaladCanadian-BaconStrataCauliflowerGratinCottage-CheesePancakesCrisps,SpicyDill-FetaScrambledEggsinPitaEggplantandMozzarellaMeltsGrilledGreekChickenKebabswithMint-FetaSauceGrilledVegetableQuesadillaswithCornRelishHotSpinachDipIndividualPizzawithArugulaandTomatoesLemon-RicottaTartMushroomandParmesanRisottoMushroomandPecorinoTartsOld-FashionedCheeseburgersParsleyPestoPastawithPeasandRicottaPestoProsciuttoandFig-JamSandwichesRoastedPorkClubwithScallionMayonnaiseRoastedRoot-VegetablePizzaSalami-OlivePizzaStuffedOnions
Thinnest-CrustPizzawithRicottaandMushroomsVegetableLasagnaWatermelonandFetaSaladWhole-WheatPastawithKaleandFontina
CherrieswithCinnamonDumplingsChickenandBasilStir-FryBraised,withShallotsBreast,RoastedStuffed,andBroccoliBreasts,Peanut-CrustedCorn,andGreenBeans,OrzowithCurry,GreenandDumplingsEdamame,andNoodleStir-FryGrilled,withRoasted-PepperSauceGumbo,Half-HourJerkKebabs,GrilledGreek,withMint-FetaSauceMilanesewithArugulaSaladpoached,preparingPotpie,LighterRoast,andParsnipswithSwissChardSaladSoup,AsianThighs,CrispyGinger-LimeThyme-Roasted,withPotatoeswithTomatoes,Olives,andCilantro
ChickpeasCrunchyPaprika
andTomatoesChilesChipotlePorkPosoleCurriedShrimpjalapeños,cookingwithJerkChickenRedSnapperVeracruzanoSpicyBeefFajitasStuffedPoblanosTex-MexTurkeyandBeanChili
Chili,Tex-MexTurkeyandBeanChineseNoodleswithSesameDressingChipotlePorkPosoleChocolateCake,FlourlessCake,Glazed-CinnamonSauce,MexicanIceCreamSundaeswithClassicIceCreamSandwichesFudgyBrowniesGanacheGlazeMousse–PeanutButterPie
Chowder,ManhattanFishCilantroandCarrots,CouscouswithTomatoes,andOlives,ChickenwithYellow-TomatoSalsaVerde
CoconutandBeefCurrywithNoodles
MacaroonsMexicanIceCreamSundaeswithCinnamon-ChocolateSauce
Cod,Steamed,withGingerandScallionsCompote,RhubarbCookiesandbarsCoconutMacaroonsCreamyLemonSquaresFudgyBrowniesHazelnutEspressoCookiesMexicanWeddingCakes
CornandBasil,BarleyRisottowithBean,andTortillaSalad-CheddarSpoonBreadChicken,andGreenBeans,OrzowithChoppedSaladwithPorkandButtermilkDressingRelish,GrilledVegetableQuesadillaswithSautéed,withBaconandScallions
CornbreadCornmealCake,OrangeCheddar-CornSpoonBreadCornbread
Cottage-CheesePancakesCouscouswithCarrotsandCilantroCranberries,Dried,BulgurPilafwithCreamcheeseHotSpinachDipLemon-RicottaTart
Crostata,FigandAlmondCrostiniCucumber(s)DillPickleSpearsandQuinoaSaladSaladwithSourCreamandDillSalmon,andGreenBeanSaladandWatercressSaladandWatermelonSalad
CurriedRiceSaladCurriedShrimpCurry,CoconutandBeef,withNoodlesCurry,GreenChicken
DessertsAppleBrownBettyBroiledSpicedApricotswithGingerWhippedCreamCaramelizedPearsCherrieswithCinnamonDumplingsChocolateMousseChocolate–PeanutButterPieClassicIceCreamSandwichesCoconutMacaroonsCreamyLemonSquaresFigandAlmondCrostataFlourlessChocolateCakeFudgyBrowniesGingeredBlackberryandPlumShortcakesGlazedChocolateCake
GlazedLemonPoundCakesHazelnutEspressoCookiesLemon-RicottaTartMexicanIceCreamSundaeswithCinnamon-ChocolateSauceMexicanWeddingCakesOrangeCornmealCakePeachBuckleStrawberrieswithMintWhippedCreamStrawberrySlush
Dill-FetaScrambledEggsinPitaPickleSpears
DipsandspreadsArtichoke-BasilSpreadEggplantCaponataFigJamGoat-CheeseSpreadsGrilled-PeachSalsaHerbDippingSauceHorseradishDippingSauceHotSpinachDipLemon-ThymeDipParsleyPestoPestoPestoMayonnaisePicodeGalloScallionMayonnaiseSesameMayonnaiseSouthwesternThree-TomatoSalsa
White-BeanDipYellow-TomatoSalsaVerdeDumplingsChickenandCinnamon,Cherrieswith
EdamameaboutChicken,andNoodleStir-FryEggplantCaponataGrilled,withYogurtSauceandMozzarellaMeltsandMushrooms,Steamed,withPeanutSaucePenneallaNormaandScallionSauté,SearedTunaSteakswithEgg(s)Dill-FetaScrambled,inPitahard-cooked,preparingintheHoleMushroomandScallionFrittataPanBagnatpoached,preparingPoached,WarmSpinachSaladwithSkillet,andTomatoSauceWhiteOmeletwithGoatCheesewhites,foldinginEnchiladas,Pork,withGreenSauceEndive
preparing,forcruditésandRadicchioSlawRoastedPortobelloSaladwithBlueCheeseEquipmentEscarole,SautéedEspressoCookies,Hazelnut
Fajitas,SpicyBeefFennelandCabbageSlawpreparing,forcruditésFeta-DillScrambledEggsinPita-MintSauce,GrilledGreekChickenKebabswithandWatermelonSaladFig(s)andAlmondCrostata-JamandProsciuttoSandwichesandPortSauce,PorkLoinwithFish.SeealsoSalmonBakedFlounderwithRoastedTomatoesChowder,ManhattanKebabs,Grilled,withCherryTomatoesPanBagnatRedSnapperVeracruzanoSearedTunaSteakswithEggplantandScallionSautéSteamedCodwithGingerandScallionsSticks,Panko-Crusted,withHerbDippingSauceTilapiawithArugulaandTomatoes
Flounder,Baked,withRoastedTomatoesFontinaArtichokeandSalamiSandwichesandKale,Whole-WheatPastawithVegetableLasagnaFrenchToast,Jam-FilledFries,Oven-BakedPaprikaSteakParsnipPolentaRoastedSweet-PotatoFrittata,MushroomandScallionFruit.SeealsospecificfruitsDried-,andWalnutGranolaTropical,SaladFudgyBrownies
Garlic,workingwithGermanPotatoSaladGingerDressing,ShrimpandSnapPeaSaladwithGingeredBlackberryandPlumShortcakes-LimeChickenThighs,CrispyandPeanuts,NapaCabbageSaladwithpeelingandScallions,SteamedCodwithWhippedCream,BroiledSpicedApricotswithGlazesChocolateGanache
LemonGoatCheeseandBellPepper,PortobelloBurgerswithEgg-WhiteOmeletwith–LeekTartOrange,RoastedBeet,andArugulaSaladandRoastedAsparagus,PastawithSpreadsGrains.SeealsoOat(s);RiceBarleyRisottowithCornandBasilBulgurPilafwithDriedCranberriesCheddar-CornSpoonBreadCornbreadOrangeCornmealCakePolentaFriesPorkChopswithBulgurStuffingQuinoaandCucumberSaladRaisin-BranMuffinsWalnutandDried-FruitGranolaGranola,WalnutandDried-FruitGrape(s)CurriedRiceSaladandMozzarellaSkewersGreekChickenKebabs,Grilled,withMint-FetaSauceGreenBean(s)andAlmondsChicken,andCorn,OrzowithGreenChickenCurrySalmon,andCucumberSalad
withTomatoesGreens.SeealsoArugula;Cabbage;Lettuce;Spinachendive,preparing,forcruditésMustard,Wilted,withSweetOnionPastawithSausage,SwissChard,andPineNutsRadicchioandEndiveSlawRiceSaladwithRaisinsandRadicchioRoastChickenandParsnipswithSwissChardRoastedPortobelloSaladwithBlueCheeseSautéedBeetsandSautéedEscaroleSautéedKalewithGarlicandLemonSwissChardwithRaisinsandPineNutsWatercressandCucumberSaladWhole-WheatPastawithKaleandFontina
Grillscleaningdeterminingheattemperatureoilinggrillgrates
GruyèrecheeseCauliflowerGratinStuffedOnions
Gumbo,Half-HourChicken
Ham.SeeProsciuttoHazelnut(s)EspressoCookiesremovingskinsfrom
Herb(s).SeealsoBasil;Cilantro;Dill;Mint;Parsley;ThymeDippingSauce
RoastedHerbedPotatoesstoringworkingwith
HominyChipotlePorkPosole
HorseradishDippingSauce,BeefSkewerswithMashedPotatoes
IceCreamSandwiches,ClassicSundaes,Mexican,withCinnamon-ChocolateSauce
Ingredientsdry,siftingmeasuringforrecipes
Jalapeños,cookingwithJam,FigJam-FilledFrenchToastJerkChicken
KaleandFontina,Whole-WheatPastawithSautéed,withGarlicandLemon
LambChopswithParsleyPestoChopswithPistachioSauce
Legof,SpicedButterfliedloinchops,cookingPastitsio
Lasagna,VegetableLeek(s)–GoatCheeseTartpreparingVinaigrette
Legumes.SeeBean(s);LentilsLemonGlazeOrzoandPine-NutRicePoundCakes,Glazed-RicottaTartSquares,Creamy-ThymeDip
LentilswithCarrotandSpinachLettuceBean,Corn,andTortillaSaladBLTSaladwithButtermilkDressingChoppedSaladwithPorkandButtermilkDressingRomaine,choppingShrimpandSnapPeaSaladwithGingerDressing
Liquids,hot,blending
Macaroons,CoconutMaindishes(beef)BeefandScallionStir-Fry
BeefSkewerswithHorseradishDippingSauceCoconutandBeefCurrywithNoodlesFlankSteakandArugulaSaladFlankSteakwithParsley-GarlicSauceGrilledSteakwithSouthwesternThree-TomatoSalsaLondonBroilwithPotatoesandPeppersMeatballswithRosemaryPan-FriedShellSteakRib-EyewithGarlic-ThymeMarinadeRoastBeefwithPeppers,Onions,andPotatoesSpicyBeefFajitasSpinach-StuffedRolledFlankSteak
Maindishes(lamb)LambChopswithParsleyPestoLambChopswithPistachioSauceSpicedButterfliedLegofLamb
Maindishes(pasta)Chicken,Edamame,andNoodleStir-FryFarfallewithArugulaandWhiteBeansLinguinewithCauliflowerandBrownButterPastawithGoatCheeseandRoastedAsparagusPastawithPeasandRicottaPastawithRoastedSummerVegetablesandBasilPastawithSausage,SwissChard,andPineNutsPastitsioPenneallaNormaSpaghettiPuttanescaSpicyShrimpandTomatoPastaSpinachLinguinewithCreamyWalnutSauce
VegetableLasagnaWhole-WheatPastawithKaleandFontina
Maindishes(pork)BakedPorkCutletswithSautéedSpinachandShiitakesChipotlePorkPosoleChoppedSaladwithPorkandButtermilkDressingHoney-SoyGrilledPorkChopswithCrunchyBokChoyMeatballswithRosemaryMooShuPorkPorkandSobaNoodleSaladPorkChopswithBulgurStuffingPorkEnchiladaswithGreenSaucePorkLoinwithFigsandPortSaucePorkPaprikaPorkRibswithBarbecueSaucePorkTenderloinwithSautéedApplesandLeeks
Maindishes(poultry)BraisedChickenwithShallotsChickenandBasilStir-FryChickenandDumplingsChickenMilanesewithArugulaSaladChickenSaladChickenwithTomatoes,Olives,andCilantroCrispyGinger-LimeChickenThighsGreenChickenCurryGrilledChickenwithRoasted-PepperSauceGrilledGreekChickenKebabswithMint-FetaSauceHalf-HourChickenGumboJerkChicken
LighterChickenPotpieMiniTurkeyMeatloavesOrzowithChicken,Corn,andGreenBeansPeanut-CrustedChickenBreastsRoastChickenandParsnipswithSwissChardRoastedStuffedChickenBreastandBroccoliTex-MexTurkeyandBeanChiliThyme-RoastedChickenswithPotatoes
Maindishes(salads)Bean,Corn,andTortillaBLT,withButtermilkDressingChickenChopped,withPorkandButtermilkDressingFlankSteakandArugulaPorkandSobaNoodleSalmon,Cucumber,andGreenBeanShrimpandSnapPea,withGingerDressingWarmSpinach,withPoachedEggs
Maindishes(seafood)AsianSalmonPattiesBakedFlounderwithRoastedTomatoesBrown-RiceBowlwithShrimp,SnowPeas,andAvocadoCurriedShrimpGrilledFishKebabswithCherryTomatoesPanko-CrustedFishStickswithHerbDippingSauceRedSnapperVeracruzanoSalmon,Cucumber,andGreenBeanSaladSalmonwithBraisedNapaCabbageSalmonwithPotato-ArtichokeHash
SearedTunaSteakswithEggplantandScallionSautéShrimpandSnapPeaSaladwithGingerDressingSteamedCodwithGingerandScallionsTilapiawithArugulaandTomatoes
Maindishes(vegetarian)BarleyRisottowithCornandBasilBean,Corn,andTortillaSaladBrazilianBlackBeansFarfallewithArugulaandWhiteBeansGoatCheese–LeekTartLinguinewithCauliflowerandBrownButterMushroomandParmesanRisottoMushroomandPecorinoTartsMushroomandScallionFrittataPastawithGoatCheeseandRoastedAsparagusPastawithPeasandRicottaPastawithRoastedSummerVegetablesandBasilPenneallaNormaQuickNavy-BeanStewShiitakeFriedRiceSpaghettiPuttanescaSpinachLinguinewithCreamyWalnutSauceSteamedEggplantandMushroomswithPeanutSauceStuffedPoblanosTeriyakiTofuandMushroomsVegetableLasagna
ManhattanFishChowderMayonnaisePesto
ScallionSesame
Meat.SeeBeef;Lamb;PorkMeatballswithRosemaryMeatloaves,MiniTurkeyMelon.SeeWatermelonMexicanIceCreamSundaeswithCinnamon-ChocolateSauceMexicanWeddingCakesMinestroneMintCurriedRiceSalad-FetaSauce,GrilledGreekChickenKebabswithWhippedCream,Strawberrieswith
Molasses,aboutMooShuPorkMousse,ChocolateMozzarellaandEggplantMeltsandGrapeSkewersHotSpinachDipRoastedRoot-VegetablePizzaSalami-OlivePizza
Muffins,Raisin-BranMushroom(s)BakedPorkCutletswithSautéedSpinachandShiitakesandEggplant,Steamed,withPeanutSauceMooShuPorkandParmesanRisottoandPecorinoTarts
PortobelloBurgerswithBellPepperandGoatCheeseQuickNavy-BeanStewandRicotta,Thinnest-CrustPizzawithRoastedPortobelloSaladwithBlueCheeseandScallionFrittatashiitake,howtocleanShiitakeFriedRiceandTofu,Teriyaki
MustardGreens,Wilted,withSweetOnion
NapaCabbageBraised,SalmonwithChicken,Edamame,andNoodleStir-FryMooShuPorkPotStickersSaladwithApplesandCarawaySeedsSaladwithPeanutsandGingerTuscanBreadSoup
Noodle(s)AsianChickenSoupChicken,andEdamameStir-FryChinese,withSesameDressingPorkPaprikaSoba,andPorkSalad
Nuts.SeealsoAlmond(s);Peanut(s);PineNut(s);Walnut(s)Goat-CheeseSpreadsHazelnutEspressoCookieshazelnutskins,removingLambChopswithPistachioSauceMexicanWeddingCakes
toasting
Oat(s)-BananaSmoothiesWalnutandDried-FruitGranolaOkraHalf-HourChickenGumboOlive(s)pittingRedSnapperVeracruzano-SalamiPizzaSpaghettiPuttanescaTomatoes,andCilantro,ChickenwithOmelet,Egg-White,withGoatCheeseOnion(s)choppinghollowingoutRed,andZucchiniSaladRingsRoastedRootVegetablesStuffedOrange(s)CornmealCakeRoastedBeet,andArugulaSaladsegmentingTropicalFruitSalad
PanBagnatPancakes
Cottage-CheeseSweet-PotatoPaprikaaboutChickpeas,CrunchyPorkRoastedCauliflowerwithSteakFriesParmesanCanadian-BaconStrataandMushroomRisottoPestoParsley-GarlicSauce,FlankSteakwithLambChopswithPistachioSaucePestoParsnip(s)FriesandRoastChickenwithSwissChardPasta.SeealsoNoodle(s)CoconutandBeefCurrywithNoodlesCouscouswithCarrotsandCilantroFarfallewithArugulaandWhiteBeansgemelli,aboutwithGoatCheeseandRoastedAsparagusLemonOrzoLinguinewithCauliflowerandBrownButterMinestroneOrzowithChicken,Corn,andGreenBeans
PastitsiowithPeasandRicottaPenneallaNormawithRoastedSummerVegetablesandBasilwithSausage,SwissChard,andPineNutsShrimpandTomato,SpicySpaghettiPuttanescaSpinachLinguinewithCreamyWalnutSauceVegetableLasagnaWhole-Wheat,withKaleandFontinaPastitsioPeachBuckleGrilled-,Salsa-StrawberrySmoothiesPeanutButter–ChocolatePiePeanut(s)Chocolate–PeanutButterPie-CrustedChickenBreastsandGinger,NapaCabbageSaladwithSauce,SteamedEggplantandMushroomswithPear(s)CaramelizedSpinach,andBlueCheeseSaladPea(s)AsianChickenSoupChickenandDumplingsLighterChickenPotpieandRicotta,Pastawith
ShiitakeFriedRiceSnap,andShrimpSaladwithGingerDressingsnap,salad,preparingSnap-,SautéSnow,Shrimp,andAvocado,Brown-RiceBowlwithPecansMexicanWeddingCakesPecorinoRomanocheeseIndividualPizzawithArugulaandTomatoesMushroomandPecorinoTartsParsleyPestoPepper(s).SeealsoChilesAsianChickenSoupBell,andGoatCheese,PortobelloBurgerswithChickenandBasilStir-FryCoconutandBeefCurrywithNoodlesGrilledVegetableQuesadillaswithCornRelishHalf-HourChickenGumboOnions,andPotatoes,RoastBeefwithandPotatoes,LondonBroilwithRoasted-,Sauce,GrilledChickenwithShrimpandSnapPeaSaladwithGingerDressingSpicyBeefFajitasPestofreezingGoat-CheeseSpreadsMayonnaise,RoastBeefSandwicheswithParsleyPhyllo
aboutLighterChickenPotpiePickleSpears,DillPicodeGalloPie,Chocolate–PeanutButterPieDough,BasicPineNut(s)andLemonRicePestoandRaisins,SwissChardwithSausage,andSwissChard,PastawithstoringPistachio(s)Goat-CheeseSpreadsSauce,LambChopswithPizzaIndividual,withArugulaandTomatoesRoastedRoot-VegetableSalami-OliveThinnest-Crust,withRicottaandMushroomsPizzaDoughBasicWhole-WheatPlumandBlackberryShortcakes,GingeredPoblanos,StuffedPolentaFriesPomegranateandMixed-BerrySmoothiesPork.SeealsoBacon;Prosciutto;Sausage(s)andButtermilkDressing,ChoppedSaladwith
Chops,Honey-SoyGrilled,withCrunchyBokChoyChopswithBulgurStuffingCutlets,Baked,withSautéedSpinachandShiitakesEnchiladaswithGreenSauceLoinwithFigsandPortSauceMooShuPaprikaPosole,ChipotlePotStickersRibswithBarbecueSauceRoasted,ClubwithScallionMayonnaiseandSobaNoodleSaladTenderloinwithSautéedApplesandLeeksPortobelloBurgerswithBellPepperandGoatCheeseRoasted,SaladwithBlueCheesePosole,ChipotlePorkPotato(es)Anna-ArtichokeHash,SalmonwithHorseradishMashedPaprikaSteakFriesPeppers,andOnions,RoastBeefwithandPeppers,LondonBroilwithpreparing,forcruditésQuickNavy-BeanStewRoastedHerbedRoastedRootVegetablesSalad,German
Sweet-,Fries,RoastedSweet-,PancakesSweet-,WedgesThyme-RoastedChickenswithPotpie,LighterChickenPotStickersPoultry.SeeChicken;TurkeyProsciuttoandFig-JamSandwichesMozzarellaandGrapeSkewers-StuffedArtichokesPuffpastryaboutMushroomandPecorinoTarts
Quesadillas,GrilledVegetable,withCornRelishQuinoaandCucumberSalad
RadicchioandEndiveSlawandRaisins,RiceSaladwithRaisin(s)-BranMuffinsPastawithSausage,SwissChard,andPineNutsandPineNuts,SwissChardwithandRadicchio,RiceSaladwithRedSnapperVeracruzanoRhubarbCompoteRice
Brown-,BowlwithShrimp,SnowPeas,andAvocadoHoney-SoyGrilledPorkChopswithCrunchyBokChoyLemonandPine-NutMushroomandParmesanRisottoPilafwithToastedAlmondsSalad,CurriedSaladwithRaisinsandRadicchioSesame-LimeShiitakeFriedWild-,andChickenSoupwildriceblends,buyingRicotta-LemonTartandMushrooms,Thinnest-CrustPizzawithandPeas,PastawithRoastedRoot-VegetablePizzaVegetableLasagnaRisottoBarley,withCornandBasilMushroomandParmesan
Salads(main-dish)Bean,Corn,andTortillaBLT,withButtermilkDressingChickenChopped,withPorkandButtermilkDressingFlankSteakandArugulaPorkandSobaNoodleSalmon,Cucumber,andGreenBean
ShrimpandSnapPea,withGingerDressingWarmSpinach,withPoachedEggsSalads(side-dish)BeefsteakTomatoCabbageandFennelSlawCucumber,withSourCreamandDillCucumberandWatermelonCurriedRiceGermanPotatoLeeksVinaigretteNapaCabbage,withApplesandCarawaySeedsNapaCabbage,withPeanutsandGingerOrange,RoastedBeet,andArugulaQuinoaandCucumberRadicchioandEndiveSlawRice,withRaisinsandRadicchioRoastedPortobello,withBlueCheeseShavedBeetShavedCarrot,withScallionsandSesameSeedssnap-pea,preparingSpinach,Pear,andBlueCheeseTropicalFruitWatercressandCucumberWatermelonandFetaYellow-Squash,QuickMarinatedZucchiniandRedOnionSalamiandArtichokeSandwiches-OlivePizza
SalmonwithBraisedNapaCabbageCucumber,andGreenBeanSaladGrilledFishKebabswithCherryTomatoesPatties,AsianwithPotato-ArtichokeHash
SalsaGrilled-PeachPicodeGalloThree-Tomato,SouthwesternVerde,Yellow-Tomato
Sandwiches.SeealsoBurgersArtichokeandSalamiDill-FetaScrambledEggsinPitaEggplantandMozzarellaMeltsGrilledVegetableQuesadillaswithCornRelishPanBagnatProsciuttoandFig-JamRoastBeef,Open-FaceRoastBeef,withPestoMayonnaiseRoastedPorkClubwithScallionMayonnaise
SaucesBarbecueTomato,Basic
Sausage(s)addingtolasagnarecipeArtichokeandSalamiSandwichesHalf-HourChickenGumboSalami-OlivePizza
SwissChard,andPineNuts,PastawithScallion(s)andBacon,SautéedCornwithandBeefStir-FryandEggplantSauté,SearedTunaSteakswithandGinger,SteamedCodwithGrilledVegetableQuesadillaswithCornRelishMayonnaiseandMushroomFrittataandSesameSeeds,ShavedCarrotSaladwith
SeedsSesame,andScallions,ShavedCarrotSaladwithSesame-LimeRicetoasting
SesameDressing,ChineseNoodleswithSesameMayonnaiseSesameSeedsandScallions,ShavedCarrotSaladwithSesame-LimeRice
ShallotsBraisedChickenwithGlazed
Shellfish.SeeShrimpShiitake(s)FriedRicehowtocleanMooShuPorkMushroomandScallionFrittataandSautéedSpinach,BakedPorkCutletswith
SteamedEggplantandMushroomswithPeanutSauceTeriyakiTofuandMushrooms
Shortcakes,GingeredBlackberryandPlumShrimpCurriedfrozen,buyingandusingpeelinganddeveiningandSnapPeaSaladwithGingerDressingSnowPeas,andAvocado,Brown-RiceBowlwithandTomatoPasta,Spicy
Sidedishes.SeealsoSalads(side-dish)AsparaguswithLemonButterBostonBakedBeansBulgurPilafwithDriedCranberriesCauliflowerGratinCheddar-CornSpoonBreadChickpeasandTomatoesChineseNoodleswithSesameDressingCouscouswithCarrotsandCilantroDillPickleSpearsGlazedShallotsGreenBeansandAlmondsGreenBeanswithTomatoesGrilledEggplantwithYogurtSauceHorseradishMashedPotatoesLemonandPine-NutRiceLemonOrzoLentilswithCarrotandSpinachOnionRings
PaprikaSteakFriesParsnipFriesPolentaFriesPotatoesAnnaProsciutto-StuffedArtichokesRicePilafwithToastedAlmondsRoastedCauliflowerwithPaprikaRoastedHerbedPotatoesRoastedRootVegetablesRoastedSweet-PotatoFriesRoastedTomatillosandTomatoesSautéedBeetsandGreensSautéedCornwithBaconandScallionsSautéedEscaroleSautéedKalewithGarlicandLemonSesame-LimeRiceSnapPeaSautéStuffedOnionsSweet-PotatoPancakesSweet-PotatoWedgesSwissChardwithRaisinsandPineNutsWhiteBeanandTomatoSautéWiltedMustardGreenswithSweetOnion
SiftingdryingredientsSlawsCabbageandFennelRadicchioandEndive
Slush,StrawberrySmoothies
Banana-Oatblending,tipforBlueberry-YogurtPeach-StrawberryPomegranateandMixed-Berry
Soups.SeealsoStewsBlack-Bean,SpicyChicken,AsianChickenandWild-RiceManhattanFishChowderMinestroneRoastedVegetableSquashandAppleTuscanBread
SpinachArtichokeandSalamiSandwichesandCarrot,LentilswithDip,HotLinguinewithCreamyWalnutSaucePear,andBlueCheeseSaladQuickNavy-BeanStewSalad,Warm,withPoachedEggsSautéed,andShiitakes,BakedPorkCutletswith-StuffedRolledFlankSteakVegetableLasagna
SpoonBread,Cheddar-CornSpreads.SeeDipsandspreadsSquashandAppleSoup
GrilledGreekChickenKebabswithMint-FetaSauceGrilledVegetableQuesadillaswithCornRelishPastawithRoastedSummerVegetablesandBasilpuree,preparingRoastedRootVegetablesYellow-,QuickMarinated,SaladZucchiniandRedOnionSalad
StewsChipotlePorkPosoleHalf-HourChickenGumboQuickNavy-BeanTex-MexTurkeyandBeanChili
Stir-friesBeefandScallionBrown-RiceBowlwithShrimp,SnowPeas,andAvocadoChicken,Edamame,andNoodleChickenandBasilMooShuPorkShiitakeFriedRice
Strata,Canadian-BaconStrawberry(ies)withMintWhippedCream-PeachSmoothiesSlush
Sweet-PotatoFries,RoastedPancakesWedges
SwissChard
withRaisinsandPineNutsRoastChickenandParsnipswithSausage,andPineNuts,Pastawith
SwisscheeseRoastedPorkClubwithScallionMayonnaiseStuffedOnions
SwordfishGrilledFishKebabswithCherryTomatoes
TartsFigandAlmondCrostataGoatCheese–LeekLemon-RicottaMushroomandPecorino
Techniquesblendinghotfoodschoppingonionscookingdriedbeanscuttingcannedtomatoesfreezingbrothliningacakepanliningbakingsheetsmakingbreadcrumbspeelinganddeveiningshrimppeelingandpittingavocadospeelinggingerpittingolivessiftingdryingredientssofteningbrownsugar
steadyingabowltestingbutter’sfirmnesstoastingnutstoastingseedsworkingwithgarlicworkingwithherbs
TeriyakiTofuandMushroomsTex-MexTurkeyandBeanChiliThyme-LemonDip-RoastedChickenswithPotatoes
TilapiawithArugulaandTomatoesPanko-CrustedFishStickswithHerbDippingSauce
TofuandMushrooms,TeriyakiPomegranateandMixed-BerrySmoothiespressing
TomatillosPorkEnchiladaswithGreenSauceandTomatoes,Roasted
Tomato(es)andArugula,IndividualPizzawithandArugula,TilapiawithBeefsteak,SaladBLTSaladwithButtermilkDressingcanned,cuttingupCherry,GrilledFishKebabswithandChickpeas
coringandseedingGoat-CheeseSpreadsGreenBeanswithLambChopswithPistachioSauceManhattanFishChowderOlives,andCilantro,ChickenwithPastawithRoastedSummerVegetablesandBasilPenneallaNormaPicodeGalloRedSnapperVeracruzanoRoasted,BakedFlounderwithRoastedVegetableSoupSauce,BasicSauce,SkilletEggsandandShrimpPasta,SpicySpaghettiPuttanescaStuffedPoblanosTex-MexTurkeyandBeanChiliThree-,Salsa,SouthwesternandTomatillos,RoastedandWhiteBeanSautéYellow-,SalsaVerde
Tortilla(s)Bean,andCornSaladGrilledVegetableQuesadillaswithCornRelishMooShuPorkPorkEnchiladaswithGreenSauceSpicyBeefFajitas
Tuna
PanBagnatSteaks,Seared,withEggplantandScallionSauté
TurkeyandBeanChili,Tex-MexMeatloaves,Mini
TuscanBreadSoup
Vegetable(s).SeealsospecificvegetablesGrilled,QuesadillaswithCornRelishLasagnaMinestroneRoasted,SoupRoastedSummer,andBasil,Pastawithroasting,toboostflavorsRoot,RoastedRoot-,Roasted,Pizzaslicingthin,toolforsteamingdirectionsWinterCrudités
Walnut(s)andDried-FruitGranolaPestoSauce,Creamy,SpinachLinguinewith
WatercressandCucumberSaladOpen-FaceRoastBeefSandwiches
WatermelonandCucumberSalad
andFetaSaladWheatgermWalnutandDried-FruitGranola
WhippedCreamGinger,BroiledSpicedApricotswithMint,Strawberrieswith
WhiteBean(s)andArugula,FarfallewithBostonBakedBeansDipQuickNavy-BeanStewandTomatoSauté
Whole-WheatPizzaDoughWild-Riceblends,buyingandChickenSoup
YogurtBanana-OatSmoothies-BlueberrySmoothiesSauce,GrilledEggplantwith
ZucchiniGrilledGreekChickenKebabswithMint-FetaSauceandRedOnionSalad
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