cooking light - september 2014 usa

7/21/2019 Cooking Light - September 2014 USA

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SEPTEMBER 2

The Best Snacks to Buy Now

CHEESY

:AND:

HEALTHY

BOOST YOURLUNCH WITHWHOLE GRAINS

WEEKENDCOMFORT TREAT:Hash Brown Casserole

Taco & Chili Nights

6 Simple, Satisfying Pizzas 20Minute Sloppy Joes

Family DinnersEASY

FASTWEEKNIGHT

MENUSPAGE

57


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A SPECIAL SECTION FOR

Familieson the Go

LUNCH P. 96

Two whole grains make10 great meals.

SNACKS P. 102

Taste Test Awards: e bestsnacks on the market now

DINNER P. 110

Friday nights getfun and easy.

PHOTO

GRAPHY:(THISPAGE)SQUIREFOX;FOO

DS

TYLING:M

ARIANC

OO

PER

CAIRNS;PROPSTYLING:CA

RLAG

O

NZALES-HART

ON THE COVERPHOTOGRAPHY

Christopher TestaniFOOD STYLING

Simon Andrews

PROP STYLING

Sarah Smart

TACO PIE

Pile flank steak carne

asada and classic

taqueria fixings onto

dough, and bake up a

killer pizza. p. 132

SIMPLE WINS

We couldnt get

enough of this basic

salad of spinach,

romaine, and

radicchio. p. 58

EASIEST

CAKE EVER

OK, theyre not really

cake, but our sugar-

dredged toasts are

just as good. p. 73

BEST NEW

COMBO

Wheat berries, cukes,

watermelon, feta, and

tomatoessimply

amazing p. 101

A TREAT FOR

BROCCOPHILES

Turn those green

florets into a garlicky

spread thats lick-the-

knife good. p. 81

5 DISHESYOU NEED TOCOOK THISMONTH

S C A N P H O T O S , S AV E R E C I P E S . S E E P A G E 6 . S E P T E M B E R 2 0 1 4 C O O K I N G L I G H T 1

V O L . 2 8 / N O . 8

p.114Smoky tilapia tacos& pinto beans

&Fresh Pizza

PizzazzP. 126

Six hearty pies for adelicious dinner tonight


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P H O T O G R A P H Y : R A N D Y M

A Y O R

P O R T R A I T : J O H N

C L A R K

Pepper is a better

companion to sugarthan it is to salt.

p. 70

S C A N P H O T O S , S AV E R E C I P E S . S E E P A G E 6 .2 C O O K I N G L I G H T S E P T E M B E R 2 0 1 4

154| Slow CookerRed beans and rice

156| Quick TricksCreative toppers for

butternut squash soup

&the rest...4| Editors Note

8| Letters

159| Sunday Strategist

163| Recipe Index

Lets GetCooking11| Todays SpecialBeet salad from chefJosh Habiger

14| Most WantedOur fun picks for thebreakfast table

16| PairingsWines matched toenchiladas

18| Help Me, KenjiHow to get fish skincrispy

NutritionMade Easy35| Nutrition IQ

ree rules for pickingbreakfast cereals

36| By the NumbersSix fast and easyfrittatas under 250calories

38| Recipe MakeoverCreamy, cheesyhash brown casserole

HealthyHabits45| 12 Healthy Habitsis months goal:Eat more fish.

50| The Beauty HabitPlums; whiteningtoothpastes

55| The Diet HabitReining in cravings

CookingDepartments21| SuperfastFresh, seasonal dishes,ready in 20 minutes

57| Dinner TonightFast weeknight menus

70| Cooking ClassSugared grilled toast

74| Cooks KitchenA nifty littleopen-plan kitchen

80| GardenOur fall broccoli haul

88| Book ExcerptKid-friendly breakfastsfrom young twin chefs

164| Wow!Herb-laminated biscuits

Test KitchenConfidential137| Fresh Right NowRed seedless grapes

140| Meatless Mondays

Fettuccine alfredo withsauted asparagus

142| Budget CookingFeed 4 people for lessthan $10.

146| Kid in the KitchenMaple-drizzled applestreusel muffins

150| Global PantryVegetarian redlentil burgers

5 WAYS TOMAKE MORNINGS

EASIER ANDCHEERIER

p. 14

From a pickler withSouthern roots and

global flairp. 12

Protein-packedsidesaladsp.27

p.45Eat more seafood!

p.73Grilled challahwith figs

p.22Superfastpork stir-fry


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Its time to make healthcare less about process and more about people. So lets do it.

GCHHV3KEN

CloseTheGap.Humana.comLETS CLOSE THE GAP BETWEEN PEOPLE AND CARE.

GOODBYE

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*Postcardsfromf

rance

P H O T O G R A P H Y : ( T O P T O

B O T T O M ) S C O T T M O W B R A Y

P O R T R A I T : R A N D Y M A Y O R

Scott Mowbray

WHATS

EXCITING

YOU RI GH T

NOW?

We were in France, where food is the constant seducer. Atbreakfast, we drank caf au lait and ate just-made baguettesand local jams and perfect little strawberries and sheeps-milk yogurt. Lunch, as we drove from

one Provenal town to the next,brought a choice of the ubiquitoussidewalk cafs that embody thenational spirit: outdoor-facing,publicly social, plunking the eaterright down in the passing stream ofhumanity. Lunch was icy ros winewith cheese and salad and maybe anentre from the chalkboard. At night,we were back at the house for dinnersof roasted quail, or lamb tagine, orsmall chops of local grilled porkmeals that stretched past

the 10 oclock sunset hour as the waning winds carried thesoapy perfume of lavender up from the garden.At home in Alabama, I listen to earnest podcasts about

global economics when I jog: It s just something odd thatI do. e experts jab at the French (and pretty much allEuropeans, except the Germans) for their overreachingwelfare statism. I recuse myself from the politics. But theseexperts possess no useful statistics to account for pleasure.ey cannot quantify the value that a stinky cheese and anearthy bottle of Languedoc wineand the generous timeto enjoy themcontribute to a nations well-being. eiraccounting lacks essential seasoning.

e good news is that,concerning food, we arebecoming more like theFrench. America is hungryto expand the role that goodeating plays in our happiness.Look to the boom in artisanal

handmade foodsbread,cheese, coffee, beer, yogurt,and charcuterie; see the riseof carefully grown localcrops aimed at farmersmarkets and restaurants. isferment supports a cultureof French-likefood leisure,inwhich legions of Americansamble through farmersmarkets and foodie neigh-

borhoods; lollygag in

coffeehouses andcocktail shrines; anduse social-mediaradar to suss out thenew breed of food-serious but fiercelycasual restaurantsthat represent thespirit of the moment.is rise in food cul-ture is also seen in the

rush toward fresh, honest

cooking that Cooking Lightreaders are part of.Our food culture is still

young, compared to that ofFrance, and still uneven, butfinding its confident feet andexpanding like the bloom ona fine Camembert.

How I spentmy summer

vacation: eating.

UpdateCLon theculinary excitement

in your area by writing

me at [email protected].

Apple slices drape applesorbet at LAtelier de Jean-

Luc Rabanel in Arles.

A beautiful salad oftomatoes, greens,and fresh cheese

See more of my pictures@scottmowb on Instagram.

4 C O O K I N G L I G H T S E P T E M B E R 2 0 1 4


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SCAN

PHOTOS

&SAVE

RECIPES

WITHYOUR

PHONE!

SE E

PAGE 6

P H O T O G R A P H Y : R A N D Y

M A Y O R

1DOWNLOAD THE

FREE DIGIMARC

DISCOVER APP.

Its available from the iTunes

store and the Google Playmarket.

2OPEN THE APP.

Then hold your smart-phone 4 to 7 inches

above any recipe photo.

3YOUR PH ON E WI LL

AUTOMATICALLY

ALERT YOU WHEN I T

RECOGNIZES THE IMAGE.

Then your phones Webbrowser will open to the recipe

page at MyRecipes.com.

4

SAVE THE

RECIPE TO YOUR

MYRECIPES FILE.

Then you can make, and share,menus and shopping lists. Ifyou dont have a MyRecipesaccount, youll be instructedon how to set one upits easy!

Heres How It

Works

Save every Cooking Lightrecipe in one convenient locationyour phone.SCAN IT,COOK IT!

HOT

MOBILEFEATURE


Look forthis symbol

on pages withscannable

photos.


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PRINTED IN THE USA

@cookinglight

LETTERS

REACH US ANYTIME, ANYWHERE

INSTAGRAM

P H O T O G R A P H Y : ( C L O C K W I S E F R O M

T O P L E F T ) R A N

D Y M A Y O R

C O U R T E S Y O F S H A N N O N W A T S O N

C O U R

T E S Y O F K A S S I S W A L L O W

C O U R T E S Y O F M A E G H A N L O

V E J O Y

A N D C O U R T E S Y O F M A R C I G I L B E R T

BLUE RIBBON PIZZAI had to write in case

anyone has not yet tried

to make your BLT Pizzawith White Sauce (July,

p. 85). I thought it wouldbe fun, something mykids and my husband

would like, but we ALLloved it. Ive made tons

of yummy dishes thanks

to Cooking Light,butthis one was mind-

blowing. Thank you!!!ROXANNEBOUDROT

DALLAS

THATS A BAD HABITShame on you for your BeautyHabit article on exfoliatingscrubs (July, p. 52). With all thenew findings and attention givento the adverse ecological effectsof microbeads, Im sorry to seethem endorsed in a publicationthat otherwise supports sustain-able and conscientious habits.RACHELGROSSMANST. AUGUSTINE, FL

Editors response:Ourbeauty editor recommends two

microbead-free cleansers in thismonths Beauty Habit, p. 50.

FOODIE FRIENDThere were so many fabulousrecipes in the July issue, I cantcook them fast enough! I canalways count on you!ANNETTEGREENMELBOURNE, FL

THESE BOMBS ARE THE BOMBI made the Smoked CherryBombs (July, p. 142) for a Fourthof July barbecue, and theywere a huge hit! This recipe isdefinitely a keeper!LINDAGRESBACKLINOLAKES, MN

PICK A BETTER PEPPERNice to see New Mexicosiconic sandwich recognized(July, p. 118), but a New MexicanGreen Chile Cheeseburgershould use a New Mexicangreen chile (Hatch comes tomind) even if it doesnt use meat!RICHNELSONRIORANCHO, NM

Correction:In the Short-OrderSides feature (May, pp. 134135),we transposed the photos forChopped Salad and ShreddedCabbage Slaw. We apologize forthe confusion.

Shannon Watson of

AForkInEachHand.com

cherishes sharing recipes

from her collection be-

cause cooking, she says,

is my stress reliever, my

happy place, and com-

pletely necessary for my

sanity. Learn about our

130-plus member Blogger

Network at CookingLight

.com/BloggerConnection.

Follow Shannonon Instagram:

@aforkineachhand

BLOGGER OFTHE MONTH

STRAWBERRY AND

RHUBARB LEMONADE

August 2013@MAEGHANLOVEJOY

HALIBUT AND

PEACH SALAD

July 2014@KASSISWALLOW

PEANUT BUTTER

CUP BLONDIES

September 2011@MARCI1684

Join the foodie photography community: Snap a picture of any CookingLightrecipe you make, add #CookCL, and we may share it here.

JOIN THE CONVERSATION:E-mail [email protected]. Give full name, city, andstate. Share your thoughts at Facebook.com/CookingLight, and follow us on social media.

SUBSCRIBERS If the Post Office alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within two years. MAILING LIST We make a portion of ourmailing list available to reputable firms. If you would prefer that we not include your name, please call 800-336-0125. CUSTOMER SERVICE For change of address, payment, and other subscription questions,call 800-336-0125 or go to CookingLight.com/custsvc..SUBSCRIPTIONS & CUSTOMER SERVICE Web:CookingLight .com/custsvc Phone:800-336-0125 COOKING LIGHT BOOKS 800-765-6400COPYRIGHT PERMISSION 205-445-6047 EDITORIAL OFFICE For questions or comments, go to CookingLight.com/Contact-Us or write to 2100 Lakeshore Drive, Birmingham, AL 35209.



11/144

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2014 McDonalds.

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S E P T E M B E R 2 0 1 4 C O O K I N G L I G H T 11

T O D AY S S P E C I A L

PORTRAIT:HOLLISBENNETT

MarinatedBeet SaladChef Josh Habiger of Pine-wood Social in Nashville, TN

BY TIM CEBULA

Beets have become a hugelypopular, ubiquitous item onrestaurant menus. But justbecause theyre a hearty rootveggie doesnt mean they

dont need careful treatment: ey canrun the gamut from steamed and bland

to deliciously roasty and caramelized.Well-roasted beets can be eye-opening,chef Josh Habiger says. A lot of chefs usebeets as a really colorful ingredient thatbrightens up a plate. But if you dont dothe ingredient justice, you could be ruiningit for that person forever.

e distinctive flavor of beets lends itselfto simple preparations. You can make asalad of roasted beets and vinegar; youdont even need to add oil, he says.

Habiger was a founding chef of the

celebrated Catbird Seat in Nashville andnow runs the kitchen at Pinewood Social,one of the countrys most buzz-worthy

TURNTHEPAGE

FOR RECIPE


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12 C O O K I N G L I G H T S E P T E M B E R 2 0 1 4 S C A N P H O T O S , S A V E R E C I P E S . S E E P A G E 6 .

P H O T O G R A P H Y : R A N D Y M A Y O R ; F O O D S T Y L I N G : B

L A K E S L E E W R I G H T G I L E S ; P R O P S T Y L I N G : C L A I R E S P O L L E N

BELLALucinis Founders Reserve

is a deliciously robustlimited edition, estate-grown

olive oil. $40, lucini.com

L O C A L F I N D S

A Pickled Past

April McGreger comes from a long line of Southernfarmers and back-porch picklers. Her Hillsborough,

North Carolinabased business offers items like pickledgreen tomatoes and a sweet potato hot sauce that

remain firmly planted in those Southern roots. But shesalso drawn to condiments with global flair, including

a spicy, South Americanstyle curtidokraut or delicatelyspiced Curried Peach Preserves that finish with just theright amount of heat. Her ever-changing lineup varies

depending on what produce is available locally. JENN GARBEE

From $8for a 6-ouncejar, farmers

daughterbrand.com

SPRITZInfuse the oil you spray on

salads, pasta, meat, orcookware with herbs andspices. $15, prepara.com

sprig in an 11 x 7inch glass bakingdish; cover with foil. Repeat procedurewith gold beets, remaining 14cup water,dash of salt, 3 thyme sprigs, and 1rosemary sprig. Roast at 375 for 1hour and 15 minutes or until a knifeinserted into center of a beet meetslittle resistance. Remove from oven;uncover. Let stand until cool enoughto handle; rub skins from beets with akitchen towel. Discard skins.

3.Coat leek with cooking spray. Placeleek, cut side down, on a foil-lined bak-ing sheet. Roast at 375 for 25 minutesor until very tender. Cool slightly.Combine leek, orange rind, and next 7ingredients (through 18teaspoon salt)in a blender. Process until smooth.4.Place beets in a large bowl with halfof vinaigrette; toss to combine. Addsalad mix and remaining vinaigrette;toss gently to coat. Place 123cups saladon each of 6 plates. Top each serving

with 11

2teaspoons yogurt; sprinkleeach with 12teaspoon sunflower seeds.

SERVES 6

CALORIES 144;FAT 5.6g (sat 0.8g, mono 3.5g, poly 1g);

PROTEIN 4g;CARB 21g;FIBER 6g;CHOL 0mg;IRON

2mg;SODIUM 233mg;CALC 45mg

MARINATED BEET SALADHands-on: 22 min. Total: 1 hr. 45 min.

1 pound red baby beets, trimmed12 cup water, divided

18 teaspoon kosher salt, divided

6 thyme sprigs, divided

2 rosemary sprigs, divided

1 pound gold baby beets, trimmed

1 medium leek, white and light greenparts only, halved lengthwise

Cooking spray

1 teaspoon grated orange rind

3 tablespoons fresh orange juice

1 teaspoon grated lime rind

2 tablespoons fresh lime juice

2 tablespoons sherry vinegar

2 tablespoons olive oil

1 teaspoon thyme leaves

18 teaspoon salt

6 cups herb salad mix

3 tablespoons plain fat-freeGreek yogurt

1 tablespoon toasted unsaltedsunflower seeds

1.Preheat oven to 375.2.Place red beets, 14cup water, a dashof salt, 3 thyme sprigs, and 1 rosemary

restaurants. He also worked in suchworld-renowned kitchens as e FatDuck in England and Alinea inChicago. ough well versed in someof the planet s most elaborate cooking,Habiger shows restraint when needed,as with this salad. Roasted beets gettossed in a full-bodied, citrus-spikedvinaigrette made with pureed roastedleek. In his original versionavailablethis month at Pinewood Socialhe

grills the leeks for added complexity.

lets get cooking!


15/144

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1

5

4

3

2


L A K E S L E E W R I G H T G I L E S


A BetterBreakfast

M O S T W A N T E D

RAISE A CUPThese fair trade beanssupport the efforts of

Rwandan farmers. $12.50,coffeeofgrace.com

DIG INDinner is ready in a dashwith our collection of 125fast, classic comfort foods.

$16, oxmoorhouse.com

1SIP IN STYLE

Wake up and smellthe coffee with Bodumsnew Bistro mug, which

combines sleek sophistica-tion with a punch of color.

$1.50,zabars.com

Rise and shine! These fun picks are sure toadd some joy to your morning meal.

BY APRIL HARDWICK

2DARLING CUP

Bring a touch of countrycharm to your breakfast

table with Le Creuset eggcups, available in 8 colorsto match your collection.

$8, lecreuset.com

3BREW FOR YOU

Keurigs 1-cup MINI PlusBrewing System comes in13 colors to suit any decor,so your coffeemaker can

complement your kitchen.$100, keurig.com

4POUR THING

Entice your morningdiners with a glass of OJfrom this retro decanter.In the afternoon, use it to

serve mod cocktails.$16,relishdecor.com

5WAFFLE WHIZ

We were delighted withthe perfect waffles we

got from Brevilles SmartWaffle: crispy outside,

fluffy and tender inside.$250,brevilleusa.com

lets get cooking!


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P H O T O G R A P H Y : R A N D Y M A Y O R A N D ( T O P L E F T ) C O

U R T E S Y O F T H E F L Y I N G

D E U T S C H M A N ; F O O D S T Y L I N G

: B L A K E S L E E W R I G H T G I L E S ; P R O P S T Y L I N G : L I N D S E Y

L O W E R

AleppoPepper

THIS CRIMSONTurkish pepper boastsmild, smoldering heatand a fruity, slightlysweet flavor. Aleppo istamer than traditionalcrushed red pepper,ideal for dishes thatneed a little moredepth and just asmidge of heat, suchas deviled eggs, pan-fried chicken, orsimmered lentils. Trya pinch in browniesor other chocolatybaked goods, too.It wont make themspicy, but it addsaddictive complexity.

MELISSA HASKIN

WhatShould IDrink withChickenEnchiladasVerdes?

TRUCK: PASatisfy schnitzel cravings

at The Flying Deutschmanin the City of Brotherly Love.

Twitter: @FlyingStirling

MATH1 cup pineapple chunks +1 tablespoon molasses +

1 teaspoon grated lime rind= a refreshing, juicy snack

P A I R I N G S

A BRIGHT, JUICY WHITEWith cilantro and salsa

verde, enchiladas have agreen note that will take to

a white wine with a crisp,citrusy bite, such as albario

from Spain. With soft fruitand citrus character, the

white complements spiceand herbs, while its acidity

cuts through the richness ofcheese and cream.

Burgns, Albario, Spain,2013, $14

JORDAN MACK AY

A SPICY, FRUITY REDA dish that presents a spicy, earthy,

and herbal mix of flavors will bematched beautifully by a spicy redwith a dark fruit core. Try a young

syrah: Its smoky pepperinessenhances the chile and cumin, while

its dark fruit contrasts with the herbalsalsa verde. Serve slightly chilled.

Andrew Murray Vineyards, Tous LesJours Syrah, California, 2012, $16

OOPS!Avoid heavy, astringent

reds like rich cabernet

sauvignons and petite sirahs,

whose tannins will conflict

with the enchiladas

creamy finish.

G L O B A L I N G R E D I E N T

lets get cooking!


19/144

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

2

1

B O O K S F O R C O O K S

P H O T O G R A P H Y : ( T O P L E F T ) C O U R T E S Y O F D R E A M W

O R K S / F R A N C O I S D U H A M E L

P O R T R A I T : R A N D Y H A R R

I S

ACTION!Helen Mirren stars in

The Hundred-Foot Journey,which explores how

cultures blend through food.

FANCY CHEWThree Jerks filet mignonbeef jerky is chewy yet

surprisingly tender. $15,threejerksjerky.com

then drop it to medium-lowto gently render fat. Lightlyhold down the fish with aspatula so that the skinremains in contact with thepan for the first minute orso of cooking.

Cooking fish with the skinside down evaporates mois-ture, renders fat, and brownsproteins. With steaks or

burgers, you aim for evenbrowning by flipping halfwaythrough cooking. But withfish, youre better off cookingit almost all the way throughskin side down. is maxi-mizes crispness while pro-viding a layer of insulation,allowing the delicate meatto cook gently. I cook myfish about 75% of the waythrough on the skin side,

then flip (I know it s ready toflip when the skin lifts easilyfrom the skillet). e resultis shatteringly crisp skin,minimal fat, and moist,tender meat underneath.

Q:How DoI Crisp UpFish Skin?

A:Start withthe right fish.Many larger fishhalibut,tuna, and cod, for examplehave thick, leathery skin thatis not very pleasant to eat.Salmon, char, snapper, and

sea bass are better choices.Next, learn what keepsskin from crisping. Liquid inany formwhether water orfatis the enemy. So removeas much liquid as possiblefrom the food both beforeand while you cook.

Before you heat the pan,press fillets firmly betweenpaper towels to remove sur-face moisture. Once the fish

is dry, preheat the skillet.High heat is necessary whenthe fish goes into the panbecause cold skin will bondon a molecular level to a coolpan, making it impossiblystuck. But if you cook onhigh the whole time, you endup with blackened skin thatis still flabby with fat andmoisture underneath.

So start on high heat, and

1. Heat oil in a skilletover high heat, andplace fillets, skin sidedown, in pan. Add thefillets carefully so theback ends drop in away

from you, preventing oilfrom splattering.

2. Gently hold the filletsdown with a spatula forthe first minute or so tokeep skin in full contactwith the pan.

Kenji Lopez-Altis the chief creative officer of Serious Eats(seriouseats.com), where he writes e Food Lab, unravelingthe science of home cooking.

MEAT: EVERYTHING

YOU NEED TO KNOW

NYCs most famous butcherdelivers the sort of matter-of-

fact but personal guide tomeat youd hope forrecipes,

anatomy lessons, cuttinginstructions, family stories,and a good dollop of sharpopinion (he says grass-fed

beef is overhyped). LaFriedamakes tons of burger patties

for Shake Shack, but hewrites like the neighborhood

butcher you wish you had.

A genuinely good read.Pat LaFrieda, Atria Books,

$40, 224 pagesSCOTT MOWBR AY

FLOURLESS: RECIPESFOR NATURALLY

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This book sets itself apart in thecategory by providing recipes

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flawless angel food cake usescornstarch; intense chocolate

cookies rely on egg whites.

Nicole Spiridakis, Chronicle Books,$28, 192 pages

ANN TAYLOR PITTMAN

lets get cooking!


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FOR THE LOVE OF LEAVES

2014 PURE LEAF is a trademark of the Unilever Group of Companies.


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PHOTOGRAPHY:RANDYMAYOR;FOODSTYLING:B

LAKESLEEWRIGHTGILES;PROPSTYLING:LINDSEYLOWER


20-MINUTE COOKING

Quick Entres

1Broccoliand pecorinopesto pasta2Smokypork stir-fry

with peppers& snow peas

[MUST-TRY ]

EDAMAME SALADSPAGE 27SHRIMP AND

CORN CHOWDERPAGE 31

ROOT BEERSLOPPY JOESPAGE 24

TURNTHEPAGE

FOR RECIPE

C O O K I N G L I G H T . C O M / S U P E R F A S T

SCAN PHOTOS

& SAVE RECIPES

WITH YOUR PHONE!

S E E P A G E 6


24/144


Superfast!20-MINUTE COOKING

BROCCOLI AND

PECORINO PESTO PASTA

This nut-free pesto trades traditional

pine nuts and Parmesan for broccoli

and nutty-tasting pecorino Romano.

Anchovy fillets add meatiness, but you

can skip them if you like.

8 ounces uncooked whole-wheat angel hair pasta

1 (12-ounce) packagemicrowave-in-bag freshbroccoli florets

14 cup fresh basil leaves 3 tablespoons extra-virgin

olive oil

1 tablespoon grated freshlemon rind

3 tablespoons freshlemon juice

14 teaspoon kosher salt 14 teaspoon crushed red pepper

2 garlic cloves

2 anchovy fillets, drained

1 ounce pecorino Romano

cheese, grated (about 14cup)

1.Cook pasta according topackage directions, omittingsalt and fat. Drain pasta in acolander over a bowl, reserving1 cup cooking liquid.2.Cook broccoli according topackage directions; cool 5minutes. Combine broccoli andremaining ingredients in thebowl of a food processor; pulseuntil finely chopped. Withprocessor on, slowly addreserved 1 cup cooking liquidthrough food chute until saucereaches desired consistency.Place broccoli mixture in a largebowl; add pasta, and toss tocombine. Serve immediately.

SERVES 4 (serving size: about 1 12cups)

CALORIES 364;FAT 14.5g (sat 3.3g, mono 7.7g,

poly 1.9g);PROTEIN 12g;CARB 49g;FIBER

8g;CHOL 9mg;IRON 3mg;SODIUM 366mg;

CALC 139mg

smokyporkstir-frySmoked paprika and dark

sesame oil add depth to this

stir-fry. Serve over precooked

brown rice or soba noodles.

2 teaspoons canola oil

10 ounces porktenderloin, trimmedand cut into bite-sizedpieces

12 teaspoon smokedpaprika

14 teaspoon kosher salt

2 teaspoons darksesame oil

1 12 cups thinly slicedorange bell pepper(1 medium)

1 cup snow peas

1 tablespoon mincedpeeled fresh ginger

1 garlic clove, minced

3 tablespoons ricevinegar

1 tablespoon lower-sodium soy sauce

2 teaspoons sugar

1 teaspoon chiligarlic sauce

3 cups tricolorcoleslaw

3 green onions,thinly sliced

1.Heat a large skillet overhigh heat. Add canolaoil; swirl to coat. Sprinklepork with paprika andsalt. Add pork to pan;saut 3 minutes or untilbrowned. Remove porkfrom pan.

2.Return pan to medium-high heat. Add sesame oil;swirl to coat. Add bellpepper, peas, ginger, andgarlic; stir-fry 3 minutesor until vegetables arecrisp-tender, stirringfrequently. Combinevinegar, soy sauce, sugar,and chili garlic sauce in a

bowl, stirring with awhisk. Add pork and soysauce mixture to pan; cook1 minute. Stir in coleslaw;cook 1 minute or untilslightly wilted. Removepan from heat; sprinklewith green onions.SERVES 4 (serving size: about 1 cup)

CALORIES 165;FAT 6.4g (sat 1g, mono

3g, poly 1.9g);PROTEIN 17g;CARB 10g;

FIBER 3g;CHOL 46mg;IRON 2mg;

SODIUM 323mg;CALC 44mg

Two Fast, Flavorful EntresNew Take on Pesto & Colorful Stir-Fry


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ROOT BEER SLOPPY JOES

Root beer adds a warm caramel note to

these fun sandwiches. Serve with baked

sweet potato chips.

2 teaspoons canola oil 34 cup prechopped onion

12 ounces 90% lean ground sirloin12 cup unsalted tomato sauce14 cup bottled chili sauce (such as

Heinz) 14 cup root beer

1 tablespoon Worcestershire sauce 2 teaspoons minced garlic

1 teaspoon dry mustard

1 teaspoon chili powder

1 teaspoon tomato paste

4 (112-ounce) hamburger buns,toasted

1.Heat a large nonstick skillet overmedium heat. Add oil; swirl to coat.Add onion; cook 3 minutes. Addbeef; cook 4 minutes or until beefbegins to brown, stirring to crumble.Stir in tomato sauce and next 7ingredients (through tomato paste);bring to a simmer. Cook 5 minutesor until slightly thickened, stirringoccasionally. Divide beef mixtureevenly among bottom halves ofbuns; top with top halves of buns.

SERVES 4 (serving size: 1 sandwich)

CALORIES 331;FAT 11.6g (sat 3.5g, mono 4.9g, poly

1.7g);PROTEIN 21g;CARB 35g;FIBER 2g;CHOL

52mg;IRON 4mg;SODIUM 555mg;CALC 105mg


Family-Friendly FavesBacony Pasta & Sloppy Sammys

two-peapastawith baconbreadcrumbsYou can use any short pasta

in place of the ziti.

8 cups water

8 ounces uncooked ziti

1 cup frozen green peas

8 ounces sugar snappeas, trimmed andhalved diagonally

2 center-cut baconslices, chopped

13 cup panko (Japanesebreadcrumbs)

1 tablespoon unsaltedbutter

1 cup thinly slicedgreen onions

2 large garlic cloves,sliced

1 cup unsalted chickenstock (such asSwanson)

14 teaspoon kosher salt 14 teaspoon freshly

ground black pepper

1 tablespoon freshlemon juice

1 ounce Parmesancheese, grated(about 14cup)

1.Bring 8 cups water toa boil in a large sauce-pan. Add pasta; cook 5minutes. Add green peasand sugar snap peas;cook 1 minute or untilpasta is done. Drain.2.Heat a large nonstickskillet over medium heat.

Add bacon to pan; cook3 minutes or until baconbegins to brown. Addpanko; cook 112minutesor until browned.Remove panko mixturefrom pan. Add butter topan; swirl until buttermelts. Add green onions

and garlic; cook 11

2minutes. Stir in stock,salt, and pepper; cook 3minutes. Stir in pastamixture, juice, andParmesan cheese; toss.Top with panko mixture.

SERVES 4 (serving size: 1 14cups)

CALORIES 365;FAT 7.5g (sat 3.8g,

mono 2g, poly 0.5g);PROTEIN 17g;

CARB 58g;FIBER 6g;CHOL 17mg;

IRON 4mg;SODIUM 394mg;

CALC 148mg


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$O YOUR BELLY PAIN AND CONSTIPATION

FEEL TIGHT LIKE A VISE

You may be suffering from

Irritable Bowel Syndrome with Constipation (IBS-C).

LINZESSis a registered trademark of Ironwood Pharmaceuticals, Inc.2014 Forest Laboratories, Inc. and Ironwood Pharmaceuticals, Inc. LIN15065c1 04/14

Before you take LINZESS, tell your doctor:

s If you have any other medical conditions.

s If you are pregnant or plan to become pregnant. It is not

known if LINZESS will harm your unborn baby.

s If you are breastfeeding or plan to breastfeed. It is not known

if LINZESS passes into your breast milk.

s !BOUT ALL THE MEDICINES YOU TAKE, including prescription and

non-prescription medicines, vitamins, and herbal supplements.

Side Effects

,).:%33 CAN CAUSE SERIOUS SIDE EFFECTS INCLUDING DIARRHEA THE MOST

COMMON SIDE EFFECT WHICH CAN SOMETIMES BE SEVEREDiarrhea often

begins within the first 2 weeks of LINZESS treatment. Stop taking LINZESS

AND CALL YOUR DOCTOR RIGHT AWAY IF YOU GET SEVERE DIARRHEA DURING

TREATMENT WITH ,).:%33

Other common side effects of LINZESS include gas, stomach-area (abdominal)

pain, swelling, or a feeling of fullness or pressure in your abdomen (distension).

Tell your doctor if you have any side effect that bothers you or that does not

go away. These are not all the possible side effects of LINZESS. For more

information, ask your doctor or pharmacist.

)N ADDITION CALL YOUR DOCTOR OR GO TO THE NEAREST HOSPITAL EMERGENCY

ROOM RIGHT AWAY IF YOU DEVELOP UNUSUAL OR SEVERE STOMACHAREA

ABDOMINAL PAIN ESPECIALLY IF YOU ALSO HAVE BRIGHT RED BLOODY STOOLS

OR BLACK STOOLS THAT LOOK LIKE TAR

0LEASE SEE BRIEF SUMMARY

of Medication Guide on the

NEXT PAGE

Learn about our money saving offer at LINZESS.com.

LINZESS may provide the relief you need.LINZESS is a once-daily capsule that helps adults PROACTIVELYmanage the

symptoms of Irritable Bowel Syndrome with Constipation (IBS-C) or Chronic

Idiopathic Constipation (CIC). Chronic means the constipation is long-

lasting or keeps coming back. Idiopathic means the cause is unknown.

LINZESS is the first and only approved treatment in a new class of drugs that

work differently from other available medications. It acts locally in the intestine

and is thought to work in two ways: by helping to calm pain-sensing nerves*,

and by accelerating bowel movements.

"OTTOM LINE DESCRIBE YOUR SYMPTOMS TO YOUR DOCTOR AND ASK ABOUT

,).:%33 TODAY

*This was seen in animal studies and the relevance to humans is not known.

Who is LINZESS for?

Prescription LINZESS(linaclotide) is for adults with IBS-C or CIC.

)T IS NOT KNOWN IF ,).:%33 IS SAFE AND EFFECTIVE IN CHILDREN

)-0/24!.4 2)3+ ).&/2-!4)/.

s $O NOT GIVE ,).:%33 TO CHILDREN WHO ARE UNDER YEARS

OF AGE )T MAY HARM THEM

s 9OU SHOULD NOT GIVE ,).:%33 TO CHILDREN TO YEARS

OF AGE )T MAY HARM THEM

s Do not take LINZESS if a doctor has told you that you have a

bowel blockage (intestinal obstruction).

You are encouraged to report negative side effects of prescription

drugs to the FDA. Visit www.FDA.gov/medwatch or call 1-800-FDA-1088.


28/144

Brief Summary of

Important Risk Information

LINZESS(lin-ZESS)

Capsules

This information does not take the place of talking to your

doctor about your medical condition or your treatment.

What is LINZESS?LINZESS is a prescription medication used in adults to treat

irritable bowel syndrome with constipation (IBS-C) and a type

of constipation called chronic idiopathic constipation (CIC).

Idiopathic means the cause of the constipation is unknown.

It is not known if LINZESS is safe and effective in

children.

What is the most important information I should know

about LINZESS?

1Do not give LINZESS to children who are under 6 years

of age. It may harm them.

1You should not give LINZESS to children 6 to 17 years

of age. It may harm them.

Who should not take LINZESS?

1Do not give LINZESS to children who are under 6 years

of age.

@Do not take LINZESS if a doctor has told you that you have

a bowel blockage (intestinal obstruction).

What should I tell my doctor before taking LINZESS?

Before you take LINZESS, tell your doctor:

@ If you have any other medical conditions.

@If you are pregnant or plan to become pregnant. It is notknown if LINZESS will harm your unborn baby.

@ If you are breastfeeding or plan to breastfeed. It is not

known if LINZESS passes into your breast milk. Talk with

your doctor about the best way to feed your baby, if you

take LINZESS.

1About all the medicines you take,including prescription

and non-prescription medicines, vitamins and herbal

supplements.

How should I take LINZESS?

@ Take LINZESS exactly as your doctor tells you to take it.

@ Take LINZESS one time each day on an empty stomach, atleast 30 minutes before your first meal of the day.

@Swallow LINZESS capsules whole. Do not break or chew

the capsules.

@ If you miss a dose, skip the missed dose. Just take the next

dose at your regular time. Do not take 2 doses at the same

time.

What are the possible side effects of LINZESS?

LINZESS can cause serious side effects, including:

1 Diarrhea is the most common side effect of LINZESS,

and it can sometimes be severe.Diarrhea often begins

within the first 2 weeks of LINZESS treatment.

1 Stop taking LINZESS and call your doctor right away

if you get severe diarrhea during treatment with

LINZESS.

Other common side effects of LINZESS include:

@ gas

@ stomach-area (abdomen) pain

@ swelling, or a feeling of fullness or pressure in your

abdomen (distention)

Tell your doctor if you have any side effect that bothers you

or that does not go away. These are not all the possible side

effects of LINZESS. For more information, ask your doctor or

pharmacist.

In addition, call your doctor or go to the nearest hospi-

tal emergency room right away if you develop unusual

or severe stomach-area (abdomen) pain, especially if

you also have bright red, bloody stools or black stools

that look like tar.

Call your doctor for medical advice about side effects. You

may report side effects to FDA at 1-800-FDA-1088.

How should I store LINZESS?

@ Store LINZESS at room temperature between 68F to 77F

(20C to 25C).

@It is important to keep LINZESS in the bottle that it comesin.

@ The LINZESS bottle contains a desiccant packet to help

keep your medicine dry (protect it from moisture). Do not

remove the desiccant packet from the bottle.

@Keep the container of LINZESS tightly closed and in a dry

place.

Keep LINZESS and all medicines out of the reach of

children.

Need more information?

@This section summarizes the most important informationabout LINZESS. If you would like more information, talk

with your doctor.

@ Go to www.LINZESS.com or call 1-800-678-1605.

LINZESSis a registered trademark of Ironwood Pharmaceuticals, Inc.2014 Forest Laboratories, Inc. and I ronwood Pharmaceuticals, Inc.Based on PI 072-14000212-F-RMC18356-08/13

LIN15686 03/14

FOREST PHARMACEUTICALS, INC.Subsidiary of Forest Laboratories, Inc.St. Louis, Missouri 63045


29/144

S E P T E M B E R 2 0 1 4 C O O K I N G L I G H T 27S C A N P H O T O S , S A V E R E C I P E S . S E E P A G E 6 .


4 Edamame Salads

Quick Toss-Together Sides

1GREEK-STYLE

EDAMAME SALAD

8 cups water

1 12 cups frozen shelled edamame

1 12 tablespoons extra-virgin olive oil

1 12 tablespoons red wine vinegar

2 teaspoons minced fresh oregano 14 teaspoon kosher salt

1 cup chopped English cucumber

2 tablespoons sliced kalamata olives 2 tablespoons crumbled

feta cheese

1.Bring 8 cups water to a boil ina saucepan. Add edamame; cook3 minutes or until tender. Drain.2.Combine oil, vinegar, oregano,and salt in a medium bowl. Stir inedamame and cucumber. Sprinklewith olives and feta cheese.

SERVES 4 (serving size: 1 cup)

CALORIES 121;FAT 9.1g (sat 1.8g, mono 5.1g, poly 1.5g);

PROTEIN 5g;CARB 5g;FIBER 2g;CHOL 4mg;IRON 1mg;SODIUM 234mg;CALC 59mg

2SESAME-CARROT

Boil1 12cups frozen shelled edamame

3 minutes or until tender. Drain.Combine

2 tablespoons chopped fresh cilantro,

1 12tablespoons rice vinegar, 1 12tablespoons

dark sesame oil, 12teaspoon sesame seeds,

and 14teaspoon kosher salt in a medium bowl,

stirring with a whisk. Stirinedamame,

1 cup shredded carrot, and 14cup sliced

green onions.

SERVES 4 (serving size: 12cup)

CALORIES 109;FAT 7.5g (sat 1g);SODIUM 143mg

3SUCCOTASH

Boil1 12cups frozen shelled edamame 3

minutes or until tender. Drain.Melt2 teaspoons

butter in a large skillet over medium-high heat.

Add1 cup fresh corn kernels, 12cup chopped

sweet onion, and 1 minced garlic clove; saut4

minutes. Stirinedamame, 1 pint halved cherry

tomatoes, 12teaspoon freshly ground black

pepper, and 38teaspoon kosher salt; saut

1 minute. Stirin14cup chopped fresh basil.


CALORIES 121;FAT 4.7g (sat 1.6g);SODIUM 210mg

4RADISH AND CHIVE

Boil1 12cups frozen shelled edamame

3 minutes or until tender. Drain.Combine

1 12tablespoons extra-virgin olive oil, 1 12

tablespoons white wine vinegar, 12teaspoon

Dijon mustard, 14teaspoon kosher salt, and14teaspoon freshly ground black pepper in a

medium bowl, stirring with a whisk. Stirin

edamame, 1 cup thinly sliced radishes, and14cup chopped fresh chives.


CALORIES 100;FAT 7.2g (sat 1g);SODIUM 149mg

SOY LOVEThis protein-packed

legume is also a good

topping for lettuce

salads. Or add to stir-

fries or blend into a dip.


30/144

S C A N P H O T O S , S A V E R E C I P E S . S E E P A G E 6 .


VIETNAMESE CARAMELCHICKENServe with steamed, quartered baby bok

choy and precooked jasmine rice.


1 12 pounds skinless, boneless chickenthighs, cut into 2-inch pieces

1 tablespoon minced peeledfresh ginger

3 garlic cloves, minced

1 large shallot, thinly sliced 1

2 cup unsalted chicken stock,divided

3 tablespoons dark brown sugar

1 tablespoon fish sauce

1 tablespoon fresh lime juice14 teaspoon kosher salt

14 teaspoon freshly ground pepper 14 teaspoon crushed red pepper

6 green onions, cut into 1-inch pieces

1.Heat a large nonstick skillet overmedium-high heat. Add canola oil;

swirl to coat. Add chicken; cook 2minutes. Turn chicken; add ginger,garlic, and shallot. Cook 1 minute,stirring frequently.2.Combine 14cup stock, sugar, andnext 5 ingredients (through redpepper) in a bowl. Add to pan; cook1 minute. Reduce heat to medium-low; simmer 7 minutes or untilsauce has thickened and chicken isdone. Stir in green onions.

SERVES 4 (serving size: 1 cup chicken mixture)

CALORIES 306;FAT 11.8g (sat 2.1g, mono 5.4g, poly

2.9g);PROTEIN 34g;CARB 15g;FIBER 1g;CHOL

162mg;IRON 2mg;SODIUM 648mg;CALC 50mg

apricot-rosemarychickenthighswith roastedalmond couscousFresh herbs turn a couple of

pantry basics into a beautiful

glaze for chicken.

1 cup unsalted chickenstock (such asSwanson)

12 teaspoon kosher salt,divided

1 cup uncookedcouscous

13 cup chopped freshflat-leaf parsley

2 tablespoons dry-roasted, unsaltedalmonds, coarselychopped

1

3 cup apricot preserves 1 12 tablespoons white

wine vinegar

1 teaspoon finelychopped freshrosemary

Cooking spray

1 12 pounds skinless,boneless chickenthighs, trimmed

12 teaspoon freshlyground black pepper

1.Bring stock and1

8teaspoon salt to a boil ina small saucepan. Stir incouscous. Remove panfrom heat; cover and letstand 5 minutes. Stir inparsley and almonds.2.Combine 18teaspoonsalt, apricot preserves,vinegar, and rosemary ina 2-cup glass measure.Microwave at HIGH

for 2 minutes, stirringafter 1 minute.3.Heat a grill pan overmedium-high heat. Coatpan with cooking spray.Sprinkle chicken withremaining 14teaspoonsalt and pepper. Addchicken to pan; grill 3minutes on each side oruntil almost done. Brushchicken with half of

apricot mixture. Grillchicken 1 minute oneach side or until done;brush with remaininghalf of apricot mixture.Serve with couscous.

SERVES 4 (serving size: 4 ounces

chicken and about 12cup couscous)

CALORIES 466;FAT 9.8g (sat 2g,

mono 3.9g, poly 2.2g);PROTEIN 41g;

CARB 52g;FIBER 3g;CHOL 162mg;

IRON 3mg;SODIUM 442mg;

CALC 56mg

Chicken Thighs 2 WaysApricot-Glazed & Vietnamese-Style

Fresh rosemarycan overpower adish. Use a small

amount, and chopfinely so it blends

into the glaze.



31/144

* These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure, or prevent any disease.

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Nordic Naturals is the #1 fish oil in the U.S.

We help you turn up the sunshine.


32/144

One family. One calendarManage the chaos of back-to-school and everyday life withCozi, the must-have app for every member of the family.

Keep track of everyones schedules and activities, all in one place

Share grocery, chore, and to-do lists in real-time

Access, view, and update from any mobile device, tablet, or computer

GET IT FORFREEAT COZI.COMSCHOOL

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No purchase necessary. Offer ends September 30, 2014.2014 Cozi Inc. All Rights Reserved.REAL SIMPLE is a trademark of Time Inc., registered in the U.S. and other countries.

All referenced trademarks are the properties of their respective owners.

For a limited time,

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33/144

www.cuisinart.comwww.facebook.com/cuisinart

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Working late? Need to pickup the kids from soccerpractice? Not a problem!Our 24-hour timer andautomatic Keep Warm setting

promise a fresh-cooked meal,served hot and delicious,whenever youre ready to eat!



Soup of the MonthCreamy Seafood Chowder

SHRIMP AND CORN CHOWDERServe this hearty chowder with a crusty

baguette. Use fresh corn, if available.

4 center-cut bacon slices, chopped

4 green onions1 tablespoon chopped fresh thyme

4 garlic cloves, minced

1.1 ounces all-purpose flour(about 14cup)

2 12 cups 2% reduced-fat milk

1 14 cups unsalted chicken stock

1 bay leaf 14 teaspoon kosher salt 14 teaspoon freshly ground

black pepper 18 teaspoon ground red pepper

24 medium shrimp, peeled anddeveined (about 1 pound)

1 (10-ounce) package frozencorn kernels, thawed

1.Cook bacon in a large saucepan overmedium heat 6 minutes or until crisp.Remove bacon from pan with a

SUPERFASTONLINE

Find dinnertime inspiration at CookingLight.com/Superfast.Browse our full collection of 20- minute recipesfrom soups and chickendinners to snacks and dessertsthat will suit your quick-cooking needs.

slotted spoon, reserving drippings.2.inly slice green onions; reserve2 tablespoons dark green parts. Addwhite and light green onion parts,

thyme, and garlic to drippings in pan;saut 2 minutes. Weigh or lightlyspoon flour into a dry measuring cup;level with a knife. Sprinkle over onionmixture; cook 1 minute, stirringconstantly. Stir in milk, stock, and bayleaf; bring to a boil. Reduce heat tomedium, and cook 2 minutes. Stir insalt, black pepper, red pepper, shrimp,and corn; simmer 4 minutes or untilshrimp are done. Discard bay leaf.Divide soup evenly among 4 bowls;

sprinkle with bacon and reserved 2tablespoons green onions.


CALORIES 300;FAT 7.5g (sat 3g, mono 2.2g, poly 0.9g);

PROTEIN 28g;CARB 32g;FIBER 2g;CHOL 162mg;

IRON 2mg;SODIUM 552mg;CALC 274mg

Recipes by Elizabeth Nelson and

Laraine Perri


34/144

Fizz + Flavor + Fun

Lighten up your water with new SodaStreamH]VY

from the kitchen of Cooking Light.(]HPSHISL UV^ PU[OL OV\ZL^HYLZ ZLJ[PVU H[ >HSTHY[ Z[VYLZ UH[PVU^P

Cooking Light is a food and recipes magazine focused on living a healthy lifestyle. These products are developed under license from Cooking Light magazine; Cooking Light is not intended as a nutritional claCooking Light is a trademark of Time Inc. Lifestyle Group. All referenced trademarks are the properties of their respective owners. 2014 Time Inc.


35/144

PHOTOGRAPHY:RANDYMAYOR;FOODSTYLIN

G:BLAKESLEEWRIGHTGILES;PROPSTYLING:LINDSEYLOWER


Crunchingthe numbers

of healthyfoodnutrition mad easBREAKFASTEDITI

ON*

INSIDESIX FAST, FUN

FRITTATASp. 36

BETTERBRUNCH

POTATOESp. 38

3 Simple Cereal RulesThe breakfast aisle is noisy with health claims.Remember 5510 when reading box labels.

BY SIDNEY FRY, MS, RD

5

GRAMS OF FIBERTheres no better time to get ahead onyour daily fiber goal of 25 to 38 gramsthan at breakfast. Its your number one

satiety factor. Five grams is the baseline;more is better. Whole grains are the

best sourcethey should always be thefirst item on the ingredient list.

5

GRAMS OF PROTEINChoose cereals full of naturally occurring

proteinlike whole grains, nuts, andseedsinstead of ones that contain added

proteins or isolates, which are oftenhighly processed. A half cup of skim milk

adds 4 more grams of protein.

GRAMS OF SUGARThats the max you want in a serving: equal

to 2 heaping teaspoons. Some compli-cated healthy cereals contain as much as16g per servingmore sugar than a glazeddoughnut. Added sugars should be low onthe ingredient list, never first. Lots of dried

fruit can also add lots of sugar.

10

Yup, a lightlysugared

whole-graincereal can be agood choice if

you tend toadd too much

sugar at home.


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NUTRITIONMADE EASY

Fast & Fun Frittata Combos

Six easy skillet breakfasts for under250 calories BY SIDNEY FRY, MS, RD

bythenumbers

FRITTATAS IN FIVE STEPS

1.Preheat broiler to high. Combine 2 largeegg whites, 6 large eggs, 14teaspoon koshersalt, 14teaspoon black pepper, and 13cup1% milk; stir with a whisk.

2. Heat a 9-inch cast-iron skillet overmedium heat. Saut any specified ingredientsuntil tender (some recipes skip this step).

3.Layer in veggies and cooked protein.

4. Sprinkle with cheese.

5. Carefully pour egg mixture over cheese.Cook over medium heat 5 to 6 minutes oruntil eggs are partially set; then broil 5 inchesfrom heat for 2 to 3 minutes or until brownedand almost set.

CREAMY SMOKED SALMON & DILL

Layerin12cup thinly sliced red onion,2 tablespoons chopped fresh dill,1 tablespoonchopped fresh chives, and2 ounces thinly slicedsmoked salmon.Sprinklewith 2 ounces diced13-less-fat cream cheese.Servewith lemon.

CALORIES 190;FAT 11.3g (sat 4.3g);PROTEIN 17g;SODIUM 506mg

FETA, GREEN ONION

& ASPARAGUS

Layerin8 ounces raw asparagus,14cup thinly sliced shallots, and3 tablespoons chopped greenonions.Sprinklewith 2 ouncescrumbled feta cheese.

CALORIES 183;FAT 10.5g (sat 4.6g);

PROTEIN 15g;SODIUM 426mg

TWO-TOMATO, BASIL & GOAT CHEESE

Saut1 pint grape tomatoes and 2 teaspoonschopped fresh thyme in 1 12teaspoons olive oil.Layerin3 plum tomatoes, seeded and thinly sliced,and12cup finely chopped fresh basil.Sprinklewith2 ounces crumbled goat cheese.

CALORIES 201;FAT 12.2g (sat 4.5g);PROTEIN 16g;SODIUM 321mg


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The frittata is a high-wow, low-difficulty dish, though some cooks shy away, thinking thatthe two-stage stovetop/oven technique is tricky (its not). e dish is also cheap and, using ourapproach, balanced and healthy. ese fluffy, egg-based skillet meals pack in both proteinand a few vegetable servings in just five steps, which weve listed below. eyre delicious hotor cold; make for breakfast, and enjoy leftovers later. Each frittata serves four.


To avoidovercooking,pull the pan fromthe broiler whenalmostset. Let sit

10 minutes.

SPINACH, HAM & GRUYRESaut3 cups spinach and 2 cloves

minced garlic in 112teaspoons olive oil.Layerin1 ounce prosciutto, crisped andcrumbled;14cup caramelized onions; and1 tablespoon chopped fresh chives.Sprinklewith 2 ounces shredded Gruyre cheese.

CALORIES 237;FAT 15.4g (sat 5.7g);PROTEIN 18g;

SODIUM 402mg

MUSHROOM, LEEK & FONTINASaut8 ounces sliced mushrooms

and 12cup sliced leeks in 2 teaspoons oliveoil.Layerin2 teaspoons chopped thymeand14cup chopped green onions.Sprinklewith 2 ounces shredded fontina cheese.

CALORIES 222;FAT 14.3g (sat 5.5g);PROTEIN 17g;

SODIUM 384mg

SAUSAGE,FETA & KALE

Saut3 cupstrimmed, thinly slicedLacinato kale in 1 12

teaspoons olive oil.Layerin4 ounces

turkey Italian sausage,cooked and crumbled,and12cup choppedred bell pepper.Sprinklewith 1 ouncecrumbled feta cheese.

CALORIES 224;FAT 13.6g

(sat 4.7g);PROTEIN 19g;

SODIUM 519mg


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PHOTOGRAPHY:RANDYMAYOR;FOODSTYLING:B

LAKESLEEWRIGHTGILES;PROPSTYLING:CLAIRESPOLLEN

NUTRITIONMADE EASY

S C A N P H O T O S , S AV E R E C I P E S . S E E P A G E 6 .38 C O O K I N G L I G H T S E P T E M B E R 2 0 1 4

OURS SAVES207 calories, 15gsaturated fat, and

493mg sodium overclassic hash brown

casserole

Hash Brown Casserole, Done LightWe drop the butter, trim the cheese, and create

a luscious mushroom cream. BY SID NEY F RY, M S, RD

T

he utter simplicity of hash brown casse-role makes it a comfort-food star: Homeyshredded potatoes get cozy with butter,

cream soup, sour cream, and plenty ofcheese. Its a workingmans day-starter.But unless youre the wood-chopping type, you likelywont be able to burn off nearly 500 calories of cheesypotatoes by lunch. e challenge: Keep the mightycomfort-filled portion and whack the calorie count.

One of the key players in classic hash browncasserole is canned cream of mushroom soup, whichis packed with sodium and thickeners. We make ourown by simmering fresh mushrooms and garlic in

savory chicken stock, and then we puree it with lightsour cream to create a rich, velvety sauce. e cheddarremains, but in reduced-fat form; a little is stirred

into the mushroom cream, and the rest is saved fora gooey, melty topping. We brown the frozen hashbrowns in olive oil and bacon drippings, then bakethe casserole in a cast-iron skillet to create a crisp,caramelized crust. Sauted mushrooms and onionsadd texture and moisture. As if that werent enough,we top it all off with extra-crunchy reduced-fatkettle potato chipsa salty, crispy topper forthe creamy, cheese-filled casserole.Voil: lessthan 300 calories, and mighty good. TURN

THEPAGE

FOR RECIPE


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1

3 4

62

5PROTEIN

ZERO CARBS

NO SUGAR

AMINO

ACIDS

GOT

CHOLINE?

MORE FOOD

FOR THOUGHT

NO GLUTEN?

NO PROBLEM.

INCREDIBLE,

ISNT IT?

If you start yourweekday with cerealor toast instead of

eggs, heres a wake-up call:Did you know eggs have 6grams of high-quality protein?And did you know a protein-packed breakfast helps sustainmental and physical energythroughout the day? Thats goodnews, especially if youre abody-building chess champion.

Unlike most cereals andyogurt, eggs dont come witha complicated, jam-packedingredient list because theyonly contain one ingredient.Its called eggs. And at 15a serving, eggs are the leastexpensive source of high-quality protein.* Thats right, 15.

Lets not forget that eggs are

naturally gluten-free. Alwayshave been, always will be. Andthats awesome because thereisnt exactly a glut of gluten-free breakfast options.

Most cereals and yogurts cantsay all this, mainly becausethey dont have mouths, butalso because they dont havethe nutrient content eggs do.So next time someone askshow you like your eggs, sayyou like em a whole heck ofa lot. Wake Up To Eggs!

Eggs are rich in choline,which is a weird word butits a good weird becausecholine promotes normal cellactivity, liver function and thetransportation of nutrientsthroughout the body. Thinkof it as a commuter train forvitamins and minerals.

Eggs have all 9 essentialamino acids. Seems like alot but remember - theyARE essential.

Eggs containzero carbs andno sugar. Thatmeans you caneat a well-

rounded breakfast during theweek without feeling roundyourself.

www.IncredibleEgg.org or visit us on Facebook*Based on American Egg Board price comparison.

A HALF-DOZEN REASONSWHY YOU CANT BEAT EGGS

leucine histidine

lysine valine

methionine threonine

tryptophan isoleucine

phenylalanine

NE?

INC

yourt cereatead ofe-up call:have 6

lity protein?protein-

elps sustainl energy? Thats goodyoure as champion.

Unlikeyogurt,a comingredion y coIts cala serviexpenqua ty

Lets n

naturaave b

t atssnt eree

o ne,ord but becausenormal celltion and thenutrientsdy. Thinkr train for


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CREAMY, CHEESYDOUBLE-POTATOHASH BROWNCASSEROLE

Hands-on: 30 min.

Total: 45 min.

1 cup unsaltedchicken stock(such as Swanson)

2 cups chopped onion,divided

2 (8-ounce) packages

presliced whitemushrooms, divided

6 garlic cloves

12 cup light sour cream

1 teaspoon freshly groundblack pepper


4 ounces reduced-fatsharp cheddar cheese,shredded and divided

3 center-cut bacon slices

1 (30-ounce) packagefrozen shredded hashbrown potatoes, thawed

1 tablespoon olive oil,divided

2 large eggs, lightlybeaten

2 ounces 40% less fat

original kettle-stylepotato chips, crushed

3 tablespoons choppedfresh flat-leaf parsley

1.Preheat oven to 400.2.Combine stock, 1 cuponion, half of mushrooms,

and garlic in a saucepan;bring to a boil. Cover, reduceheat, and simmer 10 minutesor until mushrooms aretender. Place mixture in ablender. Remove centerpiece of blender lid (to allowsteam to escape); secureblender lid on blender. Placea clean towel over openingin blender lid (to avoid

splatters); blend untilsmooth. Stir in sour cream,pepper, salt, and 2 ouncescheese; blend until smooth.3.Cook bacon in a largecast-iron skillet over mediumheat until crisp. Remove

bacon from pan; crumble.Add half of potatoes todrippings in pan; cover andcook 4 minutes on each sideor until browned. Removepotatoes from pan. Repeatprocedure with remainingpotatoes and 2 teaspoons oil.Remove from pan.4.Add remaining 1 tea-spoon oil to pan; swirl to

coat. Add remaining 1 cuponion and remaining half ofmushrooms to pan; cook 6minutes or until tender,stirring occasionally. Returnpotatoes to pan; add eggs,stirring well to combine.

A serving of this crowd-pleaser hasdouble the potassium of a banana.

NUTRITIONMADE EASY


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trong choice for your family meal, Barilla PLU

as the same great taste they love, plus 20% of

heir daily value of protein*. Who knew a plate

f pasta could make your family feel this good

Per 3.5 oz portion. Contains 200mg of ALA per 56g serving, which is5% of the daily value for ALA (1.3g)

THE HOW-TO BEHIND A CRISPIER,CREAMIER CASSEROLE

MUSHROOM CREAM SAUCEWe simmer and puree fresh mush-rooms and garlic with light sour creamto create a silky sauce, replacingcanned mushroom soup, heavy sourcream, and butter to save 176 caloriesand 11.5g sat fat per serving.

CRISPIER, TASTIER POTATOESInstead of tossing frozen potatoesdirectly into the dish, we brown themto caramelize the natural sugars andcreate a crispy crust. Reduced-fatkettle chips top with savory crunch.

UP THE UMAMIMeaty, pan-seared center-cut baconand earthy mushrooms deliver fullsavory satisfaction to every bite,allowing us to cut salt in half and save120mg sodium per serving.

Pour sour cream mixtureevenly over potato mixture.Sprinkle with bacon, the

remaining 2 ounces cheese,

chips, and parsley. Bake at400 for 10 minutes or untilcheese melts. Turn broiler on

(do not remove pan fromoven); broil 112minutes oruntil lightly browned.SERVES 8 (serving size: 1 wedge)

CALORIES 273;FAT 9.7g (sat 4g, mono

2.9g, poly 0.7g);PROTEIN 13g;CARB

34g;FIBER 3g;CHOL 63mg;IRON 1mg;


TABLET

EXCLUSIVE

5 MoreLightened-Up

Classics


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SEPTEMBER

EAT MORE

FISH!

AUGUST

GOMEATLESS!

OCTOBER

NOVEMBER

DECEMBER

JULY

HEALTHYFATS!

FEBRUARY

GETMOVING!

JANUARY

VEGGIEUP!

MARCH

COOK MOREOFTEN!

APRIL

WHOLEGRAINS!

MAY

EATBREAKFAST!

JUNE

GETSTRONGER!

PORTRAIT:JOHNC

LARK

+Beauty Habit: Plums and Toothpastesp. 50+Diet Habit:Craving Controlp. 55

Eat MoreFish

Its a good source ofprotein and healthyfat, and we could alluse a little more of it.This months heroshares his favoriteways to get threeservings of seafoodinto weekly meals.

BY KIMBERLY HOLLAN D

Despite the eatmore fish pushfrom healthy-eating advocatesand nutrition

researchers, Americans areeating lessseafood each year,while red meat and poultryconsumption climb. Does itmatter? Well, it very well might.

HEALTHYHABITS HERO

Lyf Gildersleeve,owner of Portlands

Flying FishCompany


healthyhabitsH E A L T H Y H A B I T # 9

TURNTHEPAGE

FOR MORE


44/144

TABLET

EXCLUSIVE

10 Favorite

Fish Dishes


L A K E S L E E W R I G H T G I L E S ; P R O P S T Y L I N G : C L A I R E S P O L L E N

Good fish smells slightlysweet, like the ocean.

1

WATCHTHE TIME.

The first thing Itell people when

they want to know howto cook fish is, Dontovercook it. The key isto remove it from theheat when its still abit underdone. Fishcontinues to cook forthree minutes after youtake it off the stove.

3GET YOURKIDSINVOLVED.Instead of

trying to sneak inseafood, make it an

engaging activity,Gildersleeve suggests.My daughter loveswhen I bring crabhome and she gets tocrack the shell and pickthe meat out of it. Letthem help you makepatties. Then brownthem on a griddle andmake little sandwiches.When theyre involvedin the process, theyappreciate it more.

2

START MELLOW.If youre tryingfish for the first time or are learning to

appreciate it anew, avoid strongerfish. Some varieties of fish, like

chinook salmon, black cod, and sablefish, havestronger flavors than others because they havea higher oil content. Go with something milder,like a Dover or petrale sole, grouper, or evensnapper. Cod and tilapia are good, too.

fish, but I think they justhavent had the right fish.Getting people to eat more

fish is Gildersleeves passion.His parents started the origi-nal Flying Fish Company inSand Point, Idaho, whereGildersleeve worked while growing up. Hewent on to study aquaculture in college andopened his own Flying Fish Company store.Ive been selling fish my whole life, he says.

Good fish smells slightly sweet, like the

ocean. Fresh fish shouldnt be off-putting,he says. Frozen fish, as long as it was f rozenand vacuum-packagedimmediately after beingcaught, can be excellent.Check the country oforigin, and only buy fishfrom the USA, Canada,and some parts of CostaRica or Ecuador. If youdo your homework, youcan find some real gems.

e primary fats in fish have been shown toprotect the body against heart disease, reduceblood pressure and inflammation, and possi-bly lessen your chances of some cancers.

But many fisheries are in trouble, andmore fish needs to be sustainable fish.Fortunately, a multitude of smartphone apps,websites, and insignia on labels help pinpointseafood that has been caughtor raisedusing planet-friendly means.

Apps in hand, all thats left to decide iswhat type of seafood to cook and how to

cook it. However, for some people, thatsprecisely the problem. We get a lot of cus-tomers asking for fish thats not so fishy orwanting to know how to cook it so it wonttaste fishy, says Lyf Gildersleeve, this monthshero and owner of Portland, Oregons FlyingFish Company. No fish is fishy unless itsbad. ats not to say there arent strongerand milder fish. Everybodys got a differentpalate, says Gildersleeve, and unfortunately,one bad experience with fish sometimesturns people off. People say they dont like

LYFS TIPSFOR EATING

MORESEAFOOD

Find therecipe forCornmeal-CrustedTilapia withSquash Saladat CookingLight.com.

46 C O O K I N G L I G H T S E P T E M B E R 2 0 1 4 S C A N P H O T O S , S AV E R E C I P E S . S E E P A G E 6 .

HEALTHY

HABITS

EAT MORE FISH!


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46/144

,,

,,

e

llogll

g

o.

With whole grain wheat on one side and a touch ofsweetness on the other, Frosted Mini-Wheats giveyou nutrition you want with the taste you love.


47/144

sustainablechoice

Arrange buns in a single layer on abaking sheet. Broil 112minutes oneach side or until lightly toasted.2.Place 14cup vinegar and sugar in amicrowave-safe bowl. Microwave atHIGH for 45 seconds. Stir in redonion. Let stand 15 minutes. Drain.3.Combine remaining 1 tablespoonvinegar, 1 tablespoon mayonnaise,yogurt, and dill in a small bowl.4.Combine remaining 2 tablespoonsmayonnaise, bell pepper, and next 5ingredients (through yolk). Add pankoand crab, stirring to combine. Work-ing with damp hands, divide crabmixture into 8 equal portions, shapingeach into a 34-inch-thick patty.5.Heat a large nonstick skillet overmedium-high heat. Add oil to pan;swirl to coat. Add crab cakes to pan;cook 4 minutes on each side or untilgolden and thoroughly heated.6.Spread 1 teaspoon yogurt mixture onbottom half of each bun. Top with 1patty. Divide onions and arugula amongsliders. Top with top halves of buns.

SERVES 4 (serving size: 2 sliders)

CALORIES 387;FAT 14.5g (sat 1.2g, mono 5.7g, poly 2.8g);

PROTEIN 22g;CARB 45g;FIBER 4g;CHOL 143mg;

IRON 3mg;SODIUM 731mg;CALC 128mg

Recipe by Kimberly Holland

CRAB CAKE SLIDERS WITHYOGURT-DILL SAUCE

Hands-on: 35 min. Total: 35 min.

Sliders make seafood a smashing

hit: The sweet crab, pickled onion,

and creamy dill sauce will win over

even the pickiest of eaters.

8 whole-wheat slider buns

5 tablespoons rice vinegar, divided

1 tablespoon sugar

12 cup thinly vertically sliced red onion

3 tablespoons canola mayonnaise,divided

3 tablespoons plain fat-freeGreek yogurt

1 tablespoon chopped fresh dill

34 cup finely chopped red bell pepper

14 teaspoon black pepper

1

8 teaspoon kosher salt 2 green onions, chopped

1 large egg, lightly beaten

1 large egg yolk, lightly beaten

23 cup whole-wheat panko

8 ounces lump crabmeat, drainedand shell pieces removed


1 12 cups baby arugula

1.Preheat broiler to high. Hollow outbuns, leaving a 12-inch-thick shell.

Start with the seafoodyou know you like. Then

begin to explore.


HEALTHY

HABITS

EAT MORE FISH!

Available in 10 varieties.

Hi!

Hey

Sup


48/144


L A K E S L E E W R I G H T G I L E S ; P R O P S T Y L I N G : L I N D S E Y L O W E R


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P O R T R A I T : R A N D Y

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THE DRUGSTORE COWGIRL

The

BEAUTY

HABIT

Maintaining a balanced diet canbe crucial to slowing hair loss,

according to Francesca Fusco,MD, a New York Citybased

dermatologist. Your di et shouldinclude adequate protein and

nutrients ideally, but if not,consider a vitamin targeted tohair and nail health, she says.

Take care of the hair you have.A well-nouri shed scalp providesa foundation for strong, resilient

hair, Fusco says. Look forproducts containing conditioning

oils like sunflower, almond, orcoconut, such as CLEAR Scalp

& Hair Intense Hydration

Mask ($5, clearhaircare.com).

STEP 2: NOURISH

If hair loss or thinning continuesbeyond a normal pace for morethan a month, consult with your

doctor. Treatments includeprescriptions and (gulp!) scalp

injections. In the meantime,protect hair and scalp from thesun with a hat. A burned scalp

could cause hair loss, Fusco says.

STEP 3: SEEK HELPThree steps to ...

SlowingHair Loss

No need to borrowAunt Ednas wigjust yet. Heres

strand salvation.

STEP 1: EAT HEALTHY

Pearly Whites for Penny Pinchers Four brushing options to put a smileon your face BY CINDY HATCHER, BEAUTY EDITOR



51/144

ILLUSTRATION:SARAHWILKINS.

PORTRAIT:RANDY

MAYOR

seat also means you can

enjoy these craved foods in astate of mindful moderationinstead of being a slave to asense of loss of control.

Can you recall thelast time youhad a cravingand reached for an apple?

No? Was it more like anapple pie? eres a reasonfor that, according to PamelaPeeke, MD, author of eHunger Fixand seniorscience advisor for Elements

Behavioral Health.When youre using food

to soothe stressed, tired, orsad feelings and you feelsimultaneously out of con-trol, you begin to correlatecertain foods with loss ofcontrol, Peeke says. atmakes you more likely toreach for them as a panaceaand produces a negativeassociation with foods that

should bring pleasure.Crave control is particu-

larly vexing when it comes todieting because youre already

restricting and trigger foodstend to be higher in calories.e key to keeping a cravingfrom delivering a blow toyour calorie budget may beto avoid it until you get toa place of control and youfeel you can eat that food inhealthier portions.

You can also assert powerover these cravings by iden-

tifying cues when a triggerfood appears. Go to theHAALT place, Peekeadvises. Ask yourself, Whatam I really hungry for? Areyou truly Hungry, or are youAngry, Anxious, Lonely, orTired? is mindfulnesshelps you get to the bottomof whats really happening.

Once youve regainedcontrol over your feelings

and realized that bingeingon an entire apple pie is afalse fixyou begin to rede-fine your relationship with

trigger foods, Peeke says.

Doing this helps you feelempowered and avoidscaloric self-sabotage. Beingback in the dietary drivers

When a Craving Is All in Your MindTake control when solace-seeking sends you

off the dietary deep end. BY CINDY HATCHER

DAVID B.ALLISON, PHD

Director, NutritionObesity ResearchCenter, University

of Alabama

at Birmingham

The

DIET

HABIT


People tend to spontaneously eat less under certain circumstances: when theyre givensmaller plates; when they dine in softer lighting with soft jazz music playing; and when theyeat with friends who eat less. These are just a few of many examples, all from rigorousstudies, that show the effects of circumstances on spontaneous food intake. Its tempting to

think, Ill just do all those things! Unfortunately, these studies tended to look at a single day. We dontknow whether these effects can be sustained over years and lead to meaningful weight reduction.

BOTTOM LINE: If you want to try a seemingly harmless idea like a dimly lit date with your Cookin withthe Miles Davis QuintetCD, go for it. But understand the possible deeper learning: The overarching ef-fect of these tricks may be to make you slow down and pay more attention to what you are consumingin the short runnot a bad thing, but no guarantee youll drop pounds in the long run.

TRICK YOURSELF INTO EATING LESS.

Go to CookingLight.com/SocialDiet:Youll find menus and recipes, our diet blogand success stories, and opportunit ies to connect virtually with other dieters.

DIET DISTORTIONS


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UNWRAP YOUR DARK SIDE

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/TM trademarks Mars, Incorporated 2014

With the never-bitter, silky-smooth taste of DOVE

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PHOTOGRAPHY:RANDYMAYOR;FOODSTYLING:K

ELLIEGERBERKELLEY;PROPSTYLING:LINDSEYLOWER

TURNTHEPAGE

FOR RECIPES


from the Cooking Light Kitchen FASTWEEKNIGHT

MENUS

ONEWEEK,

FIVE FASTMEALS

MondayCaprese

Pasta

TuesdayGinger

Steak

WednesdayRoasted

Chicken

ThursdayBroiled

Tilapia

FridayStuffed

Potatoes

S C A N P H O T O S , S AV E R E C I P E S . S E E P A G E 6 .

Caprese Macand Cheese,

page 58


54/144

P H O T O G R A P H Y : ( G A M E P L A N ) R A N D Y M A Y O R ; F O O

D S T Y L I N G : B L A K E S L E E W R I G H T G I L E S ; P R O P S T Y L I N G

: L I N D S E Y L O W E R


Meatless MondayCaprese Mac and Cheese +

Chopped Tricolor Salad

DINNERTONIGHT

GAME PLAN

WHILE WATER

FOR PASTA COMES

TO A BOIL

Broil tomatoes.

WHILE PASTA

COOKS

Prepare sauce.

SIMPLE SUB

You can use any shortpasta you have on

hand for this dish, suchas large elbows or

rotini, instead of the

penne pasta.

2 cups grape tomatoes,halved

4 teaspoons extra-virginolive oil, divided

6 ounces uncooked penne

2 teaspoons minced garlic 5 teaspoons all-purpose

flour

1 34 cups 1% low-fat milk



3 ounces part-skimmozzarella cheese,shredded (about 34cup)

1.5 ounces Parmesan cheese,grated (about 13cup)

|||| |||||||

||

|

|

|

|

|

|||

||||||||||

MINUTES

30

12 cup torn fresh basil leaves

Cooking spray

3 tablespoons panko

18 teaspoon crushedred pepper

Small basil leaves (optional)

1.Preheat broiler to high.

2.Combine tomatoes and2 teaspoons oil on a jelly-roll pan. Broil 3 minutes oruntil tomatoes begin tobreak down.3.Cook pasta in a largesaucepan according topackage directions, omit-ting salt and fat. Drain.Return pasta to pan.4.Heat a small saucepanover medium heat. Add

remaining 2 teaspoons oil topan; swirl. Add garlic; cook1 minute, stirring frequently.Stir in flour. Add milk, salt,and black pepper, stirringwith a whisk. Bring to asimmer; cook 1 minute oruntil thickened, stirring fre-

quently. Remove pan fromheat; stir in cheeses. Addcheese mixture to pasta; toss.Stir in tomato mixture andtorn basil. Spoon pasta mix-ture into 4 (6-ounce) gratindishes coated with cookingspray. Sprinkle panko and redpepper over pasta mixture.Broil 2 minutes or untilpanko is browned. Garnishwith basil leaves, if desired.

SERVES 4 (serving size: about 2 cups)

CALORIES 391;FAT 13.9g (sat 5.7g, mono

5.5g, poly 0.9g);PROTEIN 21g;CARB

46g;FIBER 3g;CHOL 26mg;IRON 2mg;


CHOPPED

TRICOLOR SALAD

Combine2 tablespoons extra-virgin olive oil, 2 tablespoons

white wine vinegar, 1 teaspoonminced garlic, 12teaspoon sugar,14teaspoon kosher salt, and14teaspoon freshly groundblack pepper in a large bowl,stirring with a whisk. Add2 cupsthinly sliced baby spinach leaves,112cups thinly sliced romainelettuce, and 1 cup thinly slicedradicchio; tossto coat. Letstand10 minutes before serving.


CALORIES 74;FAT 6.8g (sat 1g);

SODIUM 143mg


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S E P T E M B E R 2 0 1 4 C O O K I N G L I G H T 61S C A N P H O T O S , S A V E R E C I P E S . S E E P A G E 6 .

TuesdayGinger Steak +Sesame

Brown Rice +Chili-Basil Slaw

212 tablespoons lower-sodium soy sauce

1 tablespoon grated

peeled fresh ginger

1 tablespoon finelyminced garlic,mashed into a paste


1 (1-pound) sirloin steak,trimmed

Cooking spray

1 (8.8-ounce) packageprecooked brown rice(such as Uncle Bens)

GAME PLAN

WHILE STEAKMARINATESPrepare slaw.

WHILE STEAKGRILLS

Prepare rice.

||| ||||||||

||

|

|

|

|

|

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

MINUTES

35

HOW-TOWith the blade facingaway from you, pressand drag the flat side

of a knife over finelyminced garlic on yourcutting board to get a

paste consistency.

DINNERTONIGHT

4 green onions, thinlysliced

1 12 t

cooking light - september 2014 usa

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