60day Meal Plan

60 Day Meal Plan for Weight Loss
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page 60 Day Meal Plan for Weight Loss

To have a successful weight loss, you must address the unhealthy habits that bring down. These habits may include dietary practices, lack of physical activity or even some behaviors that lead to excess weight and unhealthy living. Healthy living is habit forming. Once you have figured out the problem that is causing you to gain or retain your weight, you must change those factors. Diet, exercise and behavior changes will bring about a healthy living and favorable weight trends. This book provides you with 60 days worth of meal plans. Most of the food items require preparation as it is so much healthier to eat fresh foods rather than processed foods. Once you follow through with this 60-day meal plan, you can go through the rest of life building up on this habit thus successfully maintaining your weight. Each day in this meal plan provides less than 1800 calories when the recommended serving size is consumed. Most meals can be consumed without any accompaniments or side dishes. They are delicious and offer a wide variety of foods to choose. We have included the recipes for these meals. Consuming 1800 calories along with regular physical activity will help you lose or maintain your weight. This meal plan has specific times and meal categories so you are not tempted to eat for emotional reasons. One of the reasons that people fail to stick to their diets and not lose enough weight is emotional eating. Having a consistent mealtime and a meal plan will help you watch out for emotional upheavals and prevent over eating. This meal plan focuses on both vegetarians and non-vegetarians. It is designed to you provide with hearty and healthy meals that will enhance your weight loss goals.
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To have a successful weight loss, you must address the unhealthy habits that bring down. These habits may include dietary practices, lack of physical activity or even some behaviors that lead to excess weight and unhealthy living. Healthy living is habit forming. Once you have figured out the problem that is causing you to gain or retain your weight, you must change those factors. Diet, exercise and behavior changes will bring about a healthy living and favorable weight trends. This book provides you with 60 days worth of meal plans. Most of the food items require preparation as it is so much healthier to eat fresh foods rather than processed foods. Once you follow through with this 60-day meal plan, you can go through the rest of life building up on this habit thus successfully maintaining your weight. Each day in this meal plan provides less than 1800 calories when the recommended serving size is consumed. Most meals can be consumed without any accompaniments or side dishes. They are delicious and offer a wide variety of foods to choose. We have included the recipes for these meals. Consuming 1800 calories along with regular physical activity will help you lose or maintain your weight. This meal plan has specific times and meal categories so you are not tempted to eat for emotional reasons. One of the reasons that people fail
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Day 1
Food Breakfast Shredded wheat cereal Skim milk Strawberries Lunch Oven-Fried Picnic Chicken Warm Pasta Salad with Roasted Corn and Poblanos Chocolate Chip Cookies Dinner Autumn Farmers Market Salad Fresh Artichoke and White Bean Crostini Rotisserie Chicken Snacks Raisins Low fat yogurt Protein Carbs Fat Total
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Day 2
Soft Scrambled Eggs with Fresh Ricotta and Chives Mango, Blueberry, and Ginger Fruit Salad Lunch Pann Bagnat Autumn Farmers Market Salad Three-Apple Applesauce Dinner Avocado, Hearts of Palm, and Red Onion Salad with Coriander Vinaigrette Broiled Salmon with Onion, Tomato and Lemon Snacks Fresh Apple Fat free cottage cheese
Breakfast
Protein
Carbs
Fat
Total
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Day 3
Huevos Rancheros with Chipotle Black Bean Sauce and Avocado Salsa Broiled Grapefruit with Vanilla Ginger Sugar Lunch Vietnamese Chicken Salad Brown Rice with Shiitakes and Scallions Orange-Pecan Cookies Dinner Asian Noodle Dinner Salad Tropical Fruit Salad Snacks Almonds Hummus
Breakfast
Protein
Carbs
Fat
Total
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Day 2
Whole Grain Pancakes with Wild BlueberryMaple Syrup Lunch Bean & Bello Burger Endive and Apple Salad Scarlet Poached Pears Dinner Mexican Bulgur and Vegetable Salad Chocolate Sauce with frozen vanilla yogurt Snacks Animal Crackers Sunflower Seeds Fat free cottage cheese
Breakfast
Protein
Carbs
Fat
Total
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Day 3
Whole Grain Pancakes with Wild BlueberryMaple Syrup Lunch Bean & Bello Burger Endive and Apple Salad Scarlet Poached Pears Dinner Mexican Bulgur and Vegetable Salad Chocolate Sauce with frozen vanilla yogurt Snacks Animal Crackers Sunflower Seeds Hummus
Breakfast
Protein
Carbs
Fat
Total
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Day 5
Breakfast
Roasted Plums with Greek Yogurt Extreme Granola Lunch Vegetarian Brown Rice Sushi Rolls Asian Slaw with Peanuts Pineapple, Honeydew, and Mango with Ginger and Fresh Herbs Dinner Roasted Squash with Mint and Toasted Pumpkin Seeds Bread Sticks Snacks Cashews Fat free cottage cheese Protein Carbs Fat Total
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Day 6
Breakfast
Vegetable Frittata with Asiago Cheese Rosemary-Pepper Focaccia Lunch Veggie Sushi Rolls Mixed Fruit Salad Dinner Mixed Mushrooms Stroganoff Snacks Fat free yogurt with granola Animal Crackers Sunflower Seeds Hummus Protein Carbs Fat Total
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Day 7
Breakfast
Belgian Endive and Apple Salad with Cranberry Vinaigrette Vin Santo Zabaglione with Orange and Grapefruit Lunch Fiesta Veggie Wrap Dinner Roasted Sweet Potato and Black Bean Salad Snack Pita Chips with Hummus Protein Carbs Fat Total
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Day 8
Breakfast
Golden Egg White Omelets with Spinach and Cheese Herbed Cottage Cheese with Multigrain Bread Lunch Baked Chicken Green Beans with Red Onion and Mustard Seed Vinaigrette Lemony Potato Avocado Salad Dinner Shepherds Pie Mashed Potato Steamed baby carrots Snacks Frozen creamsicle Protein Carbs Fat Total
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Day 9
Breakfast
Turkey Sausage Patties Apple Oatmeal Crumble Lunch Arugula and Spinach Salad with Prosciutto and Creamy Mango Dressing Coriander-Crusted Scallops with Chive Potato Hash and Sweet Corn Sauce Chocolate Cherry Biscotti Dinner Chicken Breasts with Tomato-Herb Pan Sauce Garlic Bread Sticks Snacks Granola Bar Grapes Protein Carbs Fat Total
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Day 10
Breakfast
Egg Roulade Stuffed with Turkey Sausage, Mushrooms, and Spinach Lunch La Puerta Garden Beet Soup Cashew Chard Burritos Butternut Squash Flan Dinner Valley-Style Arroz con Pollo Corn Bread Snacks Sugar Free Pudding Fruit roll ups Frozen creamsicle Protein Carbs Fat Total
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Day 11
Breakfast
Muesli Bread Apricot Compote Lunch Black Bean and Rice Salad Dinner Panfried Tofu with Romano-Bean and Herb Salad Snacks Avocado with Lemon Pepper Protein Carbs Fat Total
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Day 12
Breakfast
Baked Eggs with Bacon and Spinach Whole Wheat Bread Lunch Firecracker Spinach Salad with Orange Sesame Dressing Cal-a-Vie Turkey Cheeseburgers with Chipotle Mayonnaise Fresh Fruit Smoothie Dinner Pan-Seared Salmon with Pumpkin Seed-Cilantro Pesto Rice Pilaf Snacks Wheat Thins with Low Fat Cream Cheese Frozen creamsicle Protein Carbs Fat Total
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Day 13
Breakfast
Pumpkin Muffins Low Fat Yogurt Lunch Roasted Sweet Potato and Black Bean Salad Dinner Panang Vegetable Curry Whole Wheat Chapatti Snacks Toast and Peanut Butter Protein Carbs Fat Total
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Day 14
Breakfast
Cinnamon-Scented Breakfast Quinoa Skim Milk Lunch Black Bean-Corn Burger Dinner Polenta Stack With Navy Bean Salad Snacks Baked Plantain Protein Carbs Fat Total
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Day 15
Breakfast
Whole Wheat Pancakes 3 Slices Canadian Bacon Lunch Arugula, Fennel and Orange Salad Tuscan Tuna-and-Bean Sandwiches Mint Julep Pineapple Dinner Pepper-Grilled Steak with Chopped Summer Salad Snacks Dry Cereal with Skim Milk Protein Carbs Fat Total
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Day 16
Breakfast
Berry Walnut Cereal Skim Milk Lunch Shrimp and Nopal Cactus Salad Coffee-Crusted Sirloin with Jalapeo Red-Eye Gravy Indian Corn Pudding Dinner Turkish-Spiced Chicken Kebabs with Pomegranate Relish and Tahini Yogurt Cooked White Rice Snacks Sugar free Strawberry Yogurt Protein Carbs Fat Total
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Day 17
Breakfast
Honeydew-Kiwi Smoothie Lunch South Indian Lentil Cakes with Raita Plain cooked Brown Rice Dinner Pasta with Chickpeas and Charred Tomatoes Snacks Chunky Peach Popsicle Snacks Dry Cereal with Skim Milk Protein Carbs Fat Total
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Day 18
Breakfast
Sweet Potato Cakes with Mango-Pineapple Chutney Lunch Miso Soup with Vegetables and Tofu Dinner Vegetable and Chickpea Ragout Snacks Chocolate and Nut Butter Bites Turkish-Spiced Chicken Kebabs with Pomegranate Relish and Tahini Yogurt Cooked White Rice Protein Carbs Fat Total
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Day 19
Breakfast
Yogurt with Granola, Tropical Fruit, and Crystallized Ginger Lunch Chickpea Salad with Lemon, Parmesan, and Fresh Herbs Dinner Multi-Grain Penne with Hazelnut Pesto, Green Beans, and Parmesan Snacks Strawberry Frozen Yogurt Chunky Peach Popsicle Protein Carbs Fat Total
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Day 20
Breakfast
Sunny-Side-up Eggs on Mustard-Creamed Spinach with Crispy Crumbs Lunch Shrimp Gazpacho Salmon Burgers with Spinach and Ginger Broiled, Marinated Eggplant Dinner Grilled Asian Chicken with Bok Choy, Shiitake Mushrooms, and Radishes Rice Noodles Snacks Ranch Dip & Crunchy Vegetables Protein Carbs Fat Total
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Day 21
Breakfast
Crunchy Eggs with Piquillo Peppers Lunch Buffalo Burgers with Pickled Onions and Smoky Red Pepper Sauce Herbed Potato Salad Sweet Cherry Cobbler Dinner Stir-Fried Beef, Broccoli, and Yams Plain Brown Rice Snacks Biscotti Skim Milk Protein Carbs Fat Total
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Day 22
Breakfast
Double Nutty Toast Lunch Black Pepper Tofu Dinner Orrechiette with Caramelized Onions, Sugar Snap Peas, and Ricotta Cheese Snacks Fruit and Nut Trail Mix Protein Carbs Fat Total
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Day 23
Breakfast
Crunchy Eggs with Piquillo Peppers Ham and Bell Pepper Frittata Lunch Shredded Pork Wraps with Lemon Coleslaw Oven-Fried Onion Rings Frozen Creamsicle Cake Dinner Pineapple-Glazed Chicken with Jalapeo Salsa Baked Black Beans Mixed Green Salad Snacks Hard Boiled Egg Protein Carbs Fat Total
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Day 24
Breakfast
Waffles Sugar Free Maple Syrup Lunch Spinach Salad with Strawberry Champagne Vinaigrette Turkey Breast Medallions with Tomato Jam Chocolate Cake with Raspberry Filling Dinner Steamed Black Cod with Soy-Chile Sauce Snacks Cheese Stick Protein Carbs Fat Total
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Day 25
Breakfast
Salmon and Asparagus Frittata Lunch Chicken & Rice Soup Whole Wheat Crackers Dinner Veal Scallops with Squash, Tomatoes, and Roasted-Garlic Basil Sauce Caesar Salad Snacks Walnuts and Craisins Trail Mix Protein Carbs Fat Total
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Day 26
Breakfast
Mixed-Berry Smoothie Lunch Mediterranean Fatoush Salad Dinner Plum Tomatoes and Artichokes with Penne Snacks Peanut Butter and Jelly Sandwich on Whole Wheat Bread Protein Carbs Fat Total
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Day 27
Breakfast
Spiced Coconut Pancakes with Tropical Fruit Lunch Herb Salad with Feta, Roasted Red Peppers, and Toasted Nuts Dinner Wild-Mushroom Pasta Snacks Orange Italian Ice Protein Carbs Fat Total
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Day 28
Breakfast
Basic Buckwheat Crepes Lunch Turkey Meatballs with Sage and Cranberries Plain Spaghetti with Tomato Sauce Dinner Seafood Paella with Edamame Snacks Hawaiian Smoothie Protein Carbs Fat Total
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Day 29
Breakfast
Molasses Muffins with Flax and Dates Lunch Chicken and Chickpea Stew Dinner Thai Shrimp Halibut Curry Pita Bread Steamed Broccoli Snacks Cantaloupe Fat Free Cottage Cheese Protein Carbs Fat Total
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Day 30
Breakfast
Zucchini Blossom Frittata Lunch Salmon Cakes with Greens Dinner Flank Steak with Melon Relish Steamed Asparagus Whole Wheat Dinner Roll Snacks Baby Carrots and Far Free Ranch Dressing Protein Carbs Fat Total
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Day 31
Breakfast
Mediterranean Vegetable-Cheese Pie Lunch Farfalle with Arugula and White Beans Dinner Mixed Pulses and Herb Soup Wheat Thins Snacks Mixed Fruit Salad Cantaloupe Fat Free Cottage Cheese Protein Carbs Fat Total
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Day 32
Breakfast
Spinach and Sun-Dried Tomato Frittata Lunch Linguine with Italian Tuna and White Beans Dinner Quinoa Stir-Fry with Vegetables and Chicken Snacks Apple Sauce Wheat Crackers Baby Carrots and Far Free Ranch Dressing Protein Carbs Fat Total
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Day 33
Breakfast
Blueberry Waffles Lunch Thai Ginger Chicken Salad Dinner Sicilian Turkey Burger Oven Baked French Fries Snacks Pizza Muffin Cantaloupe Fat Free Cottage Cheese Protein Carbs Fat Total
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Day 34
Breakfast
Buckwheat Galettes with Salmon, Capers, and Dill Lunch Buffalo Chicken Burger Dinner Tilapia Piccata with Snap Peas Whole Wheat Dinner Roll Snacks Soy Crisps Baby Carrots and Far Free Ranch Dressing Protein Carbs Fat Total
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Day 35
Breakfast
Rhubarb and Strawberry Breakfast Crostini Lunch Vietnamese Tuna Burger Dinner Panko-Crusted Chicken with Mustard-Maple Pan Sauce Caesar Salad Bread Sticks Snacks Oatmeal with Blueberries Fat Free Cottage Cheese Protein Carbs Fat Total
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Day 36
Breakfast
Shirred eggs with Black-Eyed Pea Salsa and Collard Greens Lunch Grilled Chicken and Peach Salad Whole Wheat Bread Dinner Lobster Salad with Green Beans, Apple, and Avocado Snacks Frozen Fruit Popsicle Baby Carrots and Far Free Ranch Dressing Protein Carbs Fat Total
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Day 37
Breakfast
Fruit Salad with Fresh Mint Lunch Udon with Mushroom Broth, Cabbage, and Yams Dinner Quinoa and Spring Vegetable Pilaf Snacks Edamame Seasoned with Sea Salt Protein Carbs Fat Total
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Day 38
Breakfast
Berry Parfait Hard Boiled Eggs Lunch Curried Chicken Salad Sandwich Dinner Moroccan Beef Stew Pita Bread Garden Salad Snacks Goat Cheese-Stuffed Peppadews Protein Carbs Fat Total
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Day 39
Breakfast
Banana-Raspberry Bread Lamb Sausage Lunch Fish Tacos with Strawberry Salsa Dinner Chicken, Green Bean, Corn, and Farro Salad with Goat Cheese Snacks Pinto Bean and Feta Cheese Quesadillas Protein Carbs Fat Total
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Day 40
Breakfast
Roasted Parmesan Asparagus with Poached Eggs and Prosciutto Lunch Creamy Farfalle with Salmon and Peas Dinner Turkey Meatloaf with Mushrooms and Herbs Mashed Sweet Potato Snacks Pineapple and Fat Free Cottage Cheese Protein Carbs Fat Total
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Day 41
Breakfast
Mango and Passion Fruit Smoothie Lunch Spinach Salad with Almonds and Kumquats Dinner Black Bean Chili with Butternut Squash Corn Bread Snacks Hummus on Pita Chips Protein Carbs Fat Total
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Day 42
Breakfast
Mighty Morning Sandwich Lunch Spicy Orange Chicken Stir-Fry Dinner Spicy Grilled Tuna with Garden Salsa Dirty Rice Snacks Chewy Nut and Cereal Bars Protein Carbs Fat Total
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Day 43
Breakfast
Cranberry-Almond Granola Fat Free Yogurt Lunch Orzo with Feta, Tomatoes, and Dill Dinner Stir-Fried Bok Choy and Mizuna with Tofu Snacks Dates Pecans Protein Carbs Fat Total
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Day 44
Breakfast
Whole-Wheat Oatmeal Pancakes Lunch Grilled Chicken and Peach Salad Dinner Cheesy Shrimp Enchilada Bake Snacks Fruit Parfait Chewy Nut and Cereal Bars Protein Carbs Fat Total
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Day 45
Breakfast
Power Waffles with Yogurt, Bananas and Almonds Lunch Dijon-Cilantro Tuna Salad on Whole Grain Bread Dinner Chicken and White Bean Soup with Herb Swirl Toasted Bread Sticks Leafy Green Salad Snacks Plain Popcorn Protein Carbs Fat Total
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Day 46
Breakfast
Portobello Mushrooms with Scrambled Eggs, Spinach and Roasted Red Peppers Lunch Bucatini AllAmatriciana Dinner Asian-Style Flank Steak Wild Rice Steamed Butternut Squash Snacks Baked Turkey Links Protein Carbs Fat Total
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Day 47
Breakfast
Baked Banana-Stuffed French Toast Lunch Italian Meatball Soup Rapido Dinner Pressed Chicken with Yellow Squash and Tomatoes Baked Potato Wedges Snacks Seasonal Fruit Salad Plain Popcorn Protein Carbs Fat Total
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Day 48
Breakfast
Creamy Wheat Cereal with Maple Syrup and Bananas Lunch Sesame Soba Noodles with Cucumber, Bok Choy, and Mixed Greens Dinner Bulgur, Garbanzo Bean, and Cucumber Salad Snacks Spice-Roasted Chickpeas Protein Carbs Fat Total
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Day 49
Breakfast
Sweet Couscous with Nuts and Dates Lunch Pasta with Sausage and Red Grapes Dinner Spicy Turkey Chile Verde with Hominy and Squash Snacks Oatmeal Cookie Seasonal Fruit Salad Plain Popcorn Protein Carbs Fat Total
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Day 50
Breakfast
Pumpkin-Apple Muffins Lunch Chicken and Cheese Sliders Dinner Baked Whole Fish with Potatoes and Lemon Snacks Chex Mix Protein Carbs Fat Total
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Day 51
Breakfast
Vanilla-Date Breakfast Smoothie Lunch Farfalle with Baby Spinach, Walnuts, and Ricotta Dinner Summer Bean Salad with Toasted Walnuts and Pecorino Fresco Snacks Celery Sticks with Peanut Butter Seasonal Fruit Salad Plain Popcorn Protein Carbs Fat Total
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Day 52
Breakfast
Breakfast Patties Scrambled egg whites Lunch Penne with Arugula and Tomatoes Dinner Persian Stuffed Dumpling Squash with Rose Petals Snacks Avocado Spread on Wheat Thins Protein Carbs Fat Total
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Day 53
Breakfast
Potato, Sausage, and Spinach Breakfast Casserole Lunch Grilled Chicken Breasts with Honeydew Salsa Dinner Herb-Rubbed Steaks with Olives Provencal Small Baked Potato w/ fat free sour cream Snacks Low Sodium Pretzels Plain Popcorn Protein Carbs Fat Total
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Day 54
Breakfast
Savory Rolls Lunch Panfried Tofu with Romano-Bean and Herb Salad Dinner Couscous with Asparagus, Peas, and Sugar Snaps Snacks Sugar free Popsicle Avocado Spread on Wheat Thins Protein Carbs Fat Total
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Day 55
Breakfast
Berry Scones Lunch Portobello Burgers with Pesto, Provolone, and Roasted Peppers Dinner Cherry Tomato Pizza Margherita Protein Carbs Fat Total
Snacks Strawberries Pineapple Plain Popcorn
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Day 56
Breakfast
Crustless Mini Quiches Lunch Hummus and Feta Sandwiches on Whole Grain Bread Dinner Penne with Lemon and Root Vegetables Snacks Dried Peaches Mixed Nuts Protein Carbs Fat Total
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Day 57
Breakfast
Mushroom-Poblano Frittata Lunch Curried Plum and Green Bean Stir-Fry Protein Carbs Fat Total Dinner Poblano and Mushroom Tacos
Snacks Macadamia Nuts Pineapple Plain Popcorn
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Day 58
Breakfast
Baked Oatmeal Lunch Barley Stew with Leeks, Mushrooms, and Greens Dinner Persian Cucumber and Purple Rice Salad Multigrain Bread Slice Snacks Blueberries Fat Free Cottage Cheese Protein Carbs Fat Total
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Day 59
Breakfast
Strawberry Citrus Salad Soft Scrambled Eggs Lunch Shrimp With Avocado-Mango Salsa Whole Wheat Tortilla Dinner Grilled Lemon Chicken and Moroccan Couscous Salad Snacks Lunch Meat Rolled in Lettuce Protein Carbs Fat Total
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Day 60
Breakfast
Open-Faced Omelet Lunch Lettuce Cups with Stir-Fried Chicken Dinner Beef and Potato Supper Pot Whole Wheat Bread Slice Steamed Mixed Vegetables Snacks Dried Fruit and Nut Medley Protein Carbs Fat Total
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66
Oven-Fried Picnic Chicken

yield: Makes 8 servings active time: 10 minutes plus marinating Baking 45 minutes
indgredients
2 cups well-shaken buttermilk 4 large garlic cloves, lightly crushed with the side of a chefs knife, then peeled 8 chicken thighs and 8 chicken drumsticks (5 pounds total), skin on Cooking oil spray 1 1/2 cups plain dried bread crumbs 1 teaspoon dried oregano 1 teaspoon dried basil 1 teaspoon dried marjoram 1 1/2 teaspoons kosher salt 1/2 teaspoon black pepper
preparation
In large bowl, combine buttermilk and garlic. Add chicken pieces and turn to coat. Cover and refrigerate at least 30 minutes and up to 12 hours. Arrange rack in upper third of oven and preheat to 400F. Line large shallow baking sheet with foil and spray lightly with cooking oil. In large bowl, combine bread crumbs, oregano, basil, marjoram, salt, and pepper; toss well to blend. Drain chicken and discard buttermilk. Working with 1 piece at a time, dredge chicken in bread crumbs until well coated, then place, skin side up, on baking sheet. Spray pieces lightly with cooking oil. Bake chicken until golden and cooked through, 35 to 45 minutes. Transfer to wire rack to cool. Transportation tips: If you cook the chicken just before leaving, you can transport it warm, uncovered, in a basket lined with foil and paper towels. If you make it a day ahead, let it cool, then refrigerate it overnight. Pack the cold chicken in a covered plastic container lined with parchment paper.
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67
Warm Pasta Salad with Roasted Corn & Poblanos

yield: Makes 6 main course servings Pan-roasting or toasting in a dry castiron skillet is a cooking technique used often in Mexican cuisine. We use it here to bring up the flavors of corn, onion, and pumpkin seeds. We created this salad as a main course, but its also a terrific side dish. Active time: 50 min Start to finish: 1 hr
preparation
indgredients
4 poblano chiles (1 lb) 1 fresh jalapeo chile 8 medium tomatoes (2 lb), coarsely chopped 3 tablespoons chopped fresh oregano 2 tablespoons chopped fresh cilantro 1/3 cup green (hulled) pumpkin seeds 4 ears fresh corn, kernels cut off 1 large white onion, cut into 1/2-inch-thick rounds 3 garlic cloves, minced 1 teaspoon ground cumin 1/4 cup olive oil 12 oz short pasta such as gemelli or rotini 1 1/2 cups crumbled queso fresco (Mexican fresh cheese) or ricotta salata cheese
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In Lay chiles on their sides on a metal rack set over grates of gas burners set on moderately high. (Or broil chiles on rack of a broiler pan about 2 inches from heat.) Roast chiles, turning them with tongs, until skins are blackened, 5 to 8 minutes. 3Transfer chiles to a bowl, then cover and let steam 10 minutes. Peel poblanos and discard seeds and ribs, then coarsely chop. Peel jalapeo and chop with seeds (omit seeds if you want a less spicy salad). Transfer chiles to a large serving bowl and stir in tomatoes and herbs. Toast pumpkin seeds in a dry well-seasoned 9- to 10-inch cast-iron skillet over moderate heat, stirring, until puffed and lightly browned, 2 to 3 minutes (seeds will pop as they puff). Transfer seeds to a small bowl. Add half of corn to skillet and dry-roast over moderate heat, stirring frequently, until browned in spots, 4 to 5 minutes. Transfer to tomato mixture and cook remaining corn in same manner, adding it to tomato mixture. Add onion to skillet and dry-roast, turning frequently, until browned but still slightly crisp. Transfer to a cutting board and coarsely chop. Stir into corn mixture. Cook garlic and cumin in oil in skillet over moderate heat, stirring, until fragrant, about 30 seconds. Stir into corn mixture and season vegetables with salt and pepper. Cook pasta in a large pot of boiling salted water until al dente, then drain. Add pasta to corn mixture and toss. Season with salt and sprinkle with pumpkin seeds and cheese. Serve warm or at room temperature.
Garnish: fresh cilantro leaves
68
Chocolate Chip Cookies

yield: Makes about twenty 4-inch cookies active time: 15 minutes plus cooling These flat, chewy, half whole-wheat cookies are for the chocolate chip purist: no nuts, no frillspure bliss. They will fly out of the kitchen mysteriously. Use a 1-ounce (2-tablespoon-capacity) ice-cream scoop for easy measuring.
indgredients
2 sticks unsalted butter, at room temperature 1 cup granulated sugar 1 cup (packed) dark brown sugar 2 large eggs 1 teaspoon vanilla extract 3/4 teaspoon fine salt 1/2 teaspoon baking soda 1 cup unbleached all-purpose flour 2/3 cup white whole-wheat flour 1 cup semisweet chocolate chips
preparation
Arrange the oven racks in the upper and lower thirds of the oven and preheat to 375F. Line 2 large baking sheets with parchment paper or silicone sheets. In the bowl of an electric mixer, cream the butter and sugars, beating at medium-high speed until fluffy, about 5 minutes. Add the eggs, vanilla, salt and baking soda and beat at medium speed just until the eggs are incorporated, 1 to 2 minutes. Add the flours and mix at low speed just until blended, scraping down the bowl as necessary. Stir in the chocolate chips. Drop 6 heaping tablespoons of dough on each cookie sheet, spacing the tablespoons of dough evenly apart. Bake for 7 minutes, switch and rotate the pans and bake 5 to 7 minutes more, until the cookies are evenly golden. Let the cookies cool on the pans for a minute or two and then transfer with a spatula to racks to cool completely. Repeat with the remaining dough
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69
Autumn Farmers Market Salad

Makes yield: Makes 6 servings Roasting the squash gives it a sweet, caramelized flavor, which balances the peppery arugula and tangy pomegranate seeds.
indgredients
4 1/2 to 5 cups 1/2-inch cubes peeled seeded butternut squash (from about one 2-pound squash) 2 tablespoons extra-virgin olive oil Pinch of dried crushed red pepper Coarse kosher salt 2 tablespoons orange juice 1 1/2 tablespoons walnut oil or other nut oil 1 1/2 teaspoons fresh lemon juice 4 ounces arugula (about 8 cups lightly packed) 1/2 cup walnuts, toasted, coarsely chopped 1/2 cup pomegranate seeds 2 teaspoons pomegranate molasses*
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preparation
Preheat oven to 450F. Toss squash, olive oil, and crushed red pepper on large rimmed baking sheet. Sprinkle with coarse salt. Roast 15 minutes. Using spatula, turn squash over. Roast until edges are browned and squash is tender, about 15 minutes longer. Sprinkle with coarse salt. DO AHEAD: Can be made 2 hours ahead. Let stand at room temperature. Whisk orange juice, walnut oil, and lemon juice in large shallow bowl. Season to taste with salt and pepper. Add arugula, walnuts, and pomegranate seeds; toss to coat. Season to taste with coarse salt and pepper. Spoon warm or roomtemperature squash over salad. Drizzle with pomegranate molasses and serve.
* A thick pomegranate syrup; available at some supermarkets and at Middle Eastern markets, and from adrianascaravan.com.
70
Fresh Artichoke and White Bean Crostini

yield: Makes 16 A Sicilian combinationartichokes and beansbecomes another creative variation on crostini at Cinghiale.
indgredients
4 artichokes, halved lengthwise, tops and stems trimmed, center leaves removed, chokes scraped out 6 cups (or more) low-salt chicken broth 1 cup dry white wine 1/2 cup chopped carrot 1/2 cup chopped onion 1/2 cup chopped celery 2 large fresh thyme sprigs 1 cup drained rinsed canned cannellini (white kidney beans) 1/2 cup grated Pecorino Romano cheese 1/4 cup (packed) finely chopped fresh basil plus whole leaves for garnish 2 tablespoons extra-virgin olive oil plus more for brushing 8 1/3- to 1/2-inch-thick slices pain rustique or other flat country bread Lemon wedges
preparation
Bring artichokes, 6 cups broth, and next 5 ingredients to boil in large saucepan, adding more broth if necessary to cover. Reduce heat; cover and simmer until artichoke hearts are very tender, about 50 minutes. Chill artichokes in broth mixture, uncovered, until cold, at least 2 hours and up to 1 day. Remove artichokes from broth; drain. Pull off leaves. Cut hearts into 1/3-inch cubes; place in large bowl. Mix beans, cheese, 1/4 cup chopped basil, and 2 tablespoons oil into hearts. Season with salt and pepper. Preheat oven to 400F. Arrange bread on rimmed baking sheet. Brush with oil. Bake until beginning to crisp, about 8 minutes Spoon artichoke topping onto bread. Squeeze lemon juice over; top with basil leaf.
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71
Soft Scrambled Eggs with Fresh Ricotta and Chives

yield: Makes 2 servings Fresh ricotta brings out the eggs creaminess.
indgredients
4 large eggs 1 tablespoon chopped fresh chives 1/4 teaspoon fleur de sel or coarse kosher salt plus more for sprinkling 1 tablespoon butter 1/2 cup fresh ricotta cheese* 4 1/3- to 1/2-inch-thick slices whole grain bread or 8 whole grain baguette slices, lightly toasted and buttered Whole chives (optional)
preparation
Whisk eggs, chopped chives, and 1/4 teaspoon fleur de sel in medium bowl until well blended. Melt butter in heavy medium nonstick skillet over medium heat. When foam subsides, add eggs and stir with heatproof silicone spatula until eggs are almost cooked but still runny in parts, tilting skillet and stirring with spatula to allow uncooked portion to flow underneath, about 2 minutes. Remove from heat. Add ricotta and stir just until incorporated but clumps of cheese are still visible. Arrange 2 toasts or 4 baguette slices on each of 2 plates. Spoon scrambled eggs atop toasts. Sprinkle with more fleur de sel and pepper. Garnish with whole chives, if desired.
* Available at some supermarkets and at specialty foods stores and Italian markets.
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72
Mango, Blueberry, and Ginger Fruit Salad

yield: Makes 6 breakfast, brunch side-dish, or dessert servings active time: 15 minutes total time: 35 minutes Active time: 15 min Start to finish: 35 min
indgredients
2 limes 1/3 cup water 1/3 cup sugar 2 large mangoes (2 1/2 lb total), peeled and cut into 1-inch pieces 3 cups blueberries (3/4 oz) 1/4 cup finely chopped crystallized ginger (1 1/2 oz)
preparation
Remove zest from 1 lime in strips with a vegetable peeler and cut any white pith from strips with a sharp knife. Squeeze 3 tablespoons juice from limes. Bring zest, water, and sugar to a boil in a 1-quart saucepan, stirring until sugar is dissolved, then boil, uncovered, about 3 minutes. Remove from heat and stir in lime juice. Let syrup stand 20 minutes, then remove zest with a slotted spoon and discard. Toss together mangoes, blueberries, and syrup in a large bowl and sprinkle with ginger.
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73
Pann Bagnat
yield: Makes 4 servings Conlans French twist on tuna gives you nearly 1 g of heart-healthy omega-3 fatty acids along with the tart and tangy taste of olives, anchovies and capers.
indgredients
12 ounces canned chunk light tuna in water, drained 8 pitted kalamata olives, coarsely chopped 1/4cup chopped red onion 2 anchovies, finely chopped 2 tablespoons Dijon mustard 1 tablespoon chopped fresh parsley 2 teaspoon capers 2 tablespoons red wine vinegar 1 tablespoon extra-virgin olive oil 8 slices tomato 4 lettuce leaves 1 baguette (about 16 inches), sliced horizontally and
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preparation
Combine tuna, olives, onion, anchovies, mustard, parsley, capers, vinegar and oil in a bowl, using a fork to break up chunks of tuna. Divide tomato and lettuce among 4 bottom pieces of baguette; top each of the slices with 1/4 of the tuna mixture. Cover sandwiches with remaining pieces of bread; serve.
74
Three-Apple Applesauce
yield: Makes six to seven 1-pint jars The combination of three varieties of apples gives this applesauce sweet-tart flavor and great texture.
indgredients
2 cups water 1/2 cup fresh lemon juice 3 pounds Fuji apples or other sweet-crisp apples 3 pounds Granny Smith apples or other tart apples 3 pounds Jonathan or Rome Beauty apples or other softtextured apples 2 1/4 cups sugar 1 1/2 teaspoons coarse kosher salt 1/2 teaspoon ground cinnamon 1/2 teaspoon ground allspice
preparation
Combine 2 cups water and lemon juice in 10- to 12-quart stockpot. Peel, core, and cut apples into 3/4-inch pieces; mix pieces into lemon water as soon as apples are cut, to prevent browning. Add sugar, coarse salt, cinnamon, and allspice; stir over mediumhigh heat until sugar dissolves. Bring to boil; reduce heat, cover, and simmer until apples are soft and almost translucent, stirring frequently, about 20 minutes. Remove from heat. Using potato masher, mash apples to chunky consistency. Ladle applesauce into hot clean 1-pint glass canning jars, leaving 1/2-inch space at top of jars. Remove air bubbles. Wipe jar threads and rims with damp cloth. Cover with hot lids; apply screw bands. Process jars in pot of boiling water 20 minutes. Cool jars completely. Store in cool dark place up to 1 year.
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75
Avocado, Hearts of Palm, and Red Onion Salad with Coriander Vinaigrette
yield: Serves 8 In the West Indies, salads are rarely leafy; rather they are often based on avocado and onion. We added hearts of palm for an additional tropical touch. Can be prepared in less that 45 minutes.
indgredients
For vinaigrette 1 small garlic clove 1/4 cup fresh coriander 3 tablespoons fresh lemon juice 1/2 teaspoon sugar 1/4 teaspoon salt 1/2 cup olive oil For salad a 14-ounce can hearts of palm, drained 4 California firm-ripe avocados 1 small red onion, sliced thin Boston lettuce leaves (from about 2 heads)
preparation
Combine tuna, olives, onion, anchovies, mustard, parsley, capers, vinegar and oil in a bowl, using a fork to break up chunks of tuna. Divide tomato and lettuce among 4 bottom pieces of baguette; top each of the slices with 1/4 of the tuna mixture. Cover sandwiches with remaining pieces of bread; serve.
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76
Broiled Salmon with Onion, Tomato and Lemon

yield: Serves 4 Wrapping the fish in foil enhances its flavor and keeps it extremely moist. In summer, it can be cooked outdoors on the grill.
indgredients
1/4 cup (1/2 stick) unsalted butter 2 tablespoons minced fresh parsley 2 large garlic cloves, minced 2 teaspoons fresh lemon juice 1 16-ounce salmon fillet with skin 4 thin onion slices 4 thin tomato slices 4 thin lemon slices
preparation
Melt butter in heavy small saucepan over low heat. Add parsley, garlic and lemon juice and simmer 2 minutes. Preheat broiler. Place salmon on large piece of heavy-duty foil; season with salt and pepper. Brush salmon with half of butter mixture. Arrange onion, tomato and lemon slices over. Drizzle remaining butter mixture over. Fold foil over salmon and crimp edges tightly to seal. Place salmon package in broiler pan. Broil 5 inches from heat source until salmon is just cooked through, about 10 minutes.
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77
yield: Makes 4 servings
Huevos Rancheros with Chipotle Black Bean Sauce and Avocado Salsa
indgredients
1 small avocado, peeled, pitted, diced 1/3 cup chopped fresh cilantro 1/3 cup minced green onions 1 1/2 tablespoons fresh lime juice Nonstick vegetable oil spray 4 5- to 6-inch-diameter corn tortillas 4 teaspoons canola oil, divided 1 cup finely chopped onion 3 garlic cloves, minced 2 1/2 teaspoons ground cumin 1 28-ounce can diced tomatoes in juice 1 15-ounce can black beans, drained 2 teaspoons chopped canned chipotle chiles* 4 large eggs 1/2 cup grated Monterey Jack cheese or sharp cheddar cheese 2 cups thinly sliced romaine lettuce
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preparation
Stir first 4 ingredients in bowl to blend. Season salsa with salt and pepper. Preheat oven to 400F. Spray baking sheet with nonstick spray. Arrange tortillas in single layer on sheet. Bake until tortillas are golden, about 15 minutes. Meanwhile, heat 3 teaspoons oil in large nonstick skillet over medium-high heat. Add onion and saut until golden, about 5 minutes. Add garlic and cumin; stir 30 seconds. Stir in tomatoes with juice, beans, and chiles; bring to boil. Reduce heat; simmer until almost all liquid is absorbed, stirring frequently, about 8 minutes. Season to taste with salt. Heat 1 teaspoon oil in another large nonstick skillet over medium heat. Crack eggs into skillet; fry until whites are just set but yolks are still soft, about 4 minutes. Sprinkle with salt and pepper. Place 1 warm tortilla on each of 4 plates. Divide bean mixture among tortillas. Top each with 1 egg; sprinkle with cheese and lettuce. Top with salsa; serve.
*Chipotle chiles canned in a spicy tomato sauce, sometimes called adobo, are available at Latin American markets, specialty foods stores, and some supermarkets.
78
Broiled Grapefruit with Vanilla Ginger Sugar

yield: Serves 6 Can be prepared in 45 minutes or less.
indgredients
2/3 cup sugar 3 tablespoons chopped crystallized ginger 3/4 teaspoon vanilla extract 6 large pink grapefruits
preparation
Preheat broiler. In an electric coffee/spice grinder combine sugar, ginger, and vanilla and ground fine. Halve each grapefruit crosswise and run knife around each section to loosen membranes. Arrange grapefruits, cut sides up, in a flameproof baking dish or baking pan just large enough to hold them in one layer and sprinkle with sugar mixture. Broil grapefruits about 1 1/2 inches from heat until sugar melts and tops begin to brown, 10 to 15 minutes. Serve grapefruits at room temperature.
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79
Vietnamese Chicken Salad

yield: Serves 6 Can be prepared in 45 minutes or less.
indgredients
2/3 cup sugar 3 tablespoons chopped crystallized ginger 3/4 teaspoon vanilla extract 6 large pink grapefruits
preparation
Preheat broiler. In an electric coffee/spice grinder combine sugar, ginger, and vanilla and ground fine. Halve each grapefruit crosswise and run knife around each section to loosen membranes. Arrange grapefruits, cut sides up, in a flameproof baking dish or baking pan just large enough to hold them in one layer and sprinkle with sugar mixture. Broil grapefruits about 1 1/2 inches from heat until sugar melts and tops begin to brown, 10 to 15 minutes. Serve grapefruits at room temperature.
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80
Brown Rice with Shiitakes and Scallions

yield: Makes 8 servings The brown rice in this side dish is full of fiber. (Cooked white has none.)
indgredients
4 whole dried shiitake mushrooms, stemmed and caps sliced, or 1 cup dried shiitake slices 2 cups short-grain brown rice, rinsed 1 piece dried kombu (seaweed), rinsed (optional) 3 tablespoons soy sauce 1 teaspoon salt 1/4 cup thinly sliced scallions (green part only)
preparation
Soak shiitakes in 3 cups hot water until soft, as directed on package (at least 25 min utes). Save soaking water. Strain soaking water through a fine-mesh sieve into a large saucepan; add rice, shiitakes, kombu (if desired), soy sauce and salt. Bring to a boil, stir and cover. Reduce heat to low and simmer, covered, until all liquid has evaporated and rice is tender, about 40 minutes. Turn off heat and allow to rest 10 minutes. Stir in scallions and serve immediately.
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81
Orange-Pecan Cookies
yield: Makes 16 cookies If you are looking for a cookie thats lower in calories than your favorite chocolate chip recipe, whip up a batch of these palate-pleasing bites from pastry chef Heather Norkin. Theyre easy to make, and almost all of the fat is the heartfriendly unsaturated kind, from the pecans.
indgredients
1 cup chopped pecans 1/3 cup sugar 1 tsp grated orange zest 1 tsp orange extract 1 egg white, lightly beaten Canola-oil cooking spray Powdered sugar (optional)
preparation
Pulse pecans and sugar in a food processor into a sandlike texture. Transfer to a bowl and stir in zest and extract. Slowly stir in egg white until a thin dough forms. Cover and chill at least 2 hours. Heat oven to 350F. Lightly coat a baking sheet with cooking spray. Measure 16 heaping teaspoonsful of dough and roll each into a ball. Place balls on sheet, 2 inches apart. Bake 8 to 10 minutes. Cool completely before removing from pan. Dust with powdered sugar if desired.
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82
Asian Noodle Dinner Salad

yield: Serves 2
indgredients
1 broiled 3 ounce breast of chicken shredded or 3 oz of deveined cooked shrimp 2 cups chopped romaine lettuce 1/2 cup cherry tomatoes 2 scallions, sliced (both white and green parts) 3 tbsp chopped cilantro 1/2 cup snow peas 2 or 3 tbsp of Asian Dressing Noodles: 1 16-ounce package of thin Chinese noodles or Soba noodles or angel hair pasta Asian Dressing: 3 tbsp dark sesame oil 3 tbsp soy sauce (light) 2 tbsp balsamic or rice wine vinegar 2 tbsp of sugar 1 tbsp peanut butter 2 tbsp grated ginger Zest of 1/2 lemon 1/2 tsp garlic powder
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preparation
Noodles Take a quarter of the package of noodles for each serving and place in boiling water for 3 to 4 minutes. Cook only until just soft (al dente) but not too soft; separate the strands while boiling. Drain in colander and immediately rinse with cold water. Cool noodles in the refrigerator. Mix with other ingredients and dressing.
83
Whole Grain Pancakes with Wild Blueberry-Maple Syrup

yield: Makes 12 active time: 25 minutes total time: 25 minutes
indgredients
1 cup plus 2 tablespoons maple syrup 1 cup frozen wild blueberries 2 cups whole grain complete pancake and waffle mix (the Bon Apptit Test Kitchen used Kodiak Cakes brand) 2 cups buttermilk 6 tablespoons wheat germ 2 teaspoons vanilla extract 2 teaspoons ground cinnamon 2 tablespoons (1/4 stick) butter
preparation
Boil 1 cup syrup and blueberries in heavy medium saucepan until reduced to generous 1 cup, about 13 minutes. Cool to lukewarm. Meanwhile, combine pancake mix, next 4 ingredients and 2 tablespoons maple syrup in medium bowl and whisk to blend (batter will be thick). Melt 1 tablespoon butter on griddle or in 2 large nonstick skillets over medium heat. Drop batter by 1/4 cupfuls onto griddle or skillets and quickly spread with back of spoon into 3- to 4-inch rounds. Cook pancakes until brown and cooked through, about 2 minutes per side. Transfer to plates. Repeat with remaining butter and batter. Serve with syrup. Test Kitchen Tip: If you cant find whole-grain baking mix, substitute 2 cups whole wheat flour, 1 teaspoon baking soda, 1/2 teaspoon salt and 2 egg whites.
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84
Endive and Apple Salad

yield: Makes 4 servings plus extra dressing Apples make this salad appealing even to young children.
indgredients
1/4 cup apple cider vinegar 1 teaspoon Dijon mustard 1 teaspoon minced shallot 1 teaspoon sugar 3/4 cup canola oil 3 heads of Belgian endive, halved lengthwise, cut crosswise into 1/2-inch pieces 1 cup torn escarole leaves 1/2 medium Fuji or Braeburn apple, cored, cut into 6 wedges, thinly sliced crosswise
preparation
Whisk first 4 ingredients in small bowl. Gradually whisk in oil. Season to taste with salt and pepper. Set vinaigrette aside. Mix Belgian endive, escarole, and apple in large bowl. Toss salad with 1/4 cup vinaigrette.
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85
Scarlet Poached Pears

yield: Makes 6 servings active time: 20 min total time: 1 1/2 hr Though poaching pears in wine often results in a subtle, sophisticated dessert, it rarely looks as lovely as it tastes. Here, Grimes took inspiration from the saturated-red glassware thats ubiquitous in Parisian flea markets and from a dessert at Le Chateaubriand, which uses beet to give the pears a lush garnet hue. As far as its flavor goes, the beet doesnt lend anything more than a nice balance to the overall dish, but youll probably want to poach pears this way from now on.
indgredients
2 cups Orange Muscat such as Essencia (from a 750-ml bottle) 1 medium red beet (1/4 pound), peeled and sliced 1 tablespoon sugar 2 teaspoons fresh lemon juice 1 (2-inch) cinnamon stick 2 Turkish bay leaves or 1 California 3 small firm-ripe pears (3/4 to 1 pound total), such as Forelle, peeled, halved lengthwise, and cored
preparation
Bring wine, beet, sugar, lemon juice, cinnamon, and bay leaves to a boil in a 1 1/2- to 2-quarts saucepan, stirring until sugar has dissolved. Add pears and cover with a round of parchment paper. Simmer, turning occasionally, until pears are tender and liquid is syrupy, 35 to 40 minutes. Transfer pears to a bowl. Discard cinnamon stick and bay leaves and pour syrup over pears. Cool completely in syrup, about 30 minutes. Cooks note: Poached pears can be made 1 day ahead and chilled. Bring to room temperature before serving.
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86
Mexican Bulgur and Vegetable Salad

yield: Makes 8 (side dish) servings active time: 40 min total time: 1 hr There have been Lebanese living in Latin America for more than 100 years, and the community in Mexico is particularly large, so creating a Mexican version of tabbouleh is not as odd as it might seem. This version is less time-consuming than the original, because cilantro can be chopped up, stems and all, whereas parsley leaves need to be picked off the stems.
indgredients
1 cup boiling-hot water 1/2 cup coarse bulgur 1/4 cup fresh lemon juice 1/4 cup extra-virgin olive oil 1 teaspoon ground cumin 3 large plum tomatoes, seeded and cut into 1/4-inch dice 1 cup diced (1/4-inch) cored seedless cucumber 1 cup diced (1/4-inch) peeled jicama 2 cups chopped cilantro 1/2 cup chopped mint leaves 3 tablespoons pine nuts, lightly toasted
preparation
Pour boiling water over bulgur in a heatproof bowl, then cover bowl tightly with a plate and let stand 1 hour. Drain bulgur in a sieve, pressing to remove any excess liquid, and transfer to a large bowl. Add lemon juice, oil, cumin, and 1/2 teaspoon salt and toss well. Stir in remaining ingredients. Season with salt and pepper and serve at room temperature. Cooks note: Salad can be made 1 hour ahead and kept, covered, at room temperature.
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87
Chocolate Sauce with frozen vanilla yogurt

yield: Makes 6 servings active time: 20 min total time: 1 1/2 hr Though poaching pears in wine often results in a subtle, sophisticated dessert, it rarely looks as lovely as it tastes. Here, Grimes took inspiration from the saturated-red glassware thats ubiquitous in Parisian flea markets and from a dessert at Le Chateaubriand, which uses beet to give the pears a lush garnet hue. As far as its flavor goes, the beet doesnt lend anything more than a nice balance to the overall dish, but youll probably want to poach pears this way from now on.
indgredients
2 cups Orange Muscat such as Essencia (from a 750-ml bottle) 1 medium red beet (1/4 pound), peeled and sliced 1 tablespoon sugar 2 teaspoons fresh lemon juice 1 (2-inch) cinnamon stick 2 Turkish bay leaves or 1 California 3 small firm-ripe pears (3/4 to 1 pound total), such as Forelle, peeled, halved lengthwise, and cored
preparation
Bring wine, beet, sugar, lemon juice, cinnamon, and bay leaves to a boil in a 1 1/2- to 2-quarts saucepan, stirring until sugar has dissolved. Add pears and cover with a round of parchment paper. Simmer, turning occasionally, until pears are tender and liquid is syrupy, 35 to 40 minutes. Transfer pears to a bowl. Discard cinnamon stick and bay leaves and pour syrup over pears. Cool completely in syrup, about 30 minutes. Cooks note: Poached pears can be made 1 day ahead and chilled. Bring to room temperature before serving.
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88
Mexican Bulgur and Vegetable Salad

yield: Makes about 1 1/4 cups Mexican chocolate contains cinnamon, sugar, and ground almonds, making this sauce somewhat granular in texture. Can be prepared in 45 minutes or less.
indgredients
8 ounces Mexican chocolate*, chopped 1/2 cup water 1/4 cup heavy cream 1 tablespoon Kahla or other coffee-flavored liqueur
preparation
In a metal bowl set over a saucepan of barely simmering water combine chocolate and water and stir until chocolate is melted and sauce is somewhat smooth, about 20 minutes. (Most of the water will have evaporated and mixture will have thickened slightly.) Remove bowl from heat and stir in cream and liqueur until combined well. Cool sauce completely and transfer to a jar with a tight-fitting lid. Sauce keeps, covered and chilled, 1 month. Serve sauce over ice cream.
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89
Roasted Plums with Greek Yogurt

yield: Makes 4 servings If plums arent available, pears are an easy alternative. And with calories this low, go ahead indulge in seconds!
indgredients
Parchment paper 6 dark plums, halved and pitted 1 tablespoon unsalted butter, melted 1 tablespoon sugar 1/2 cup 2 percent Greek yogurt 2 tablespoons hazelnuts, toastedin the oven at 375F for 7 minutes, chopped 2 teaspoons honey
preparation
Heat oven to 375F. Line a baking sheet with parchment paper. Place plums cut side up on sheet, brush with butter and sprinkle with sugar. Bake until soft and some juices run off, about 15 minutes. Divide among 4 bowls, top each with 2 tablespoons yogurt, sprinkle with nuts and drizzle with honey.
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90
Extreme Granola
yield: Makes about 7 cups active time: 10 minutes plus cooling total time: 50 minutes The Seaman and Steel families are addicted to this homemade granola with dried blueberries and sweet dates. Serve it with a splash of milk or a spoonful of yogurt or ice cream, sprinkled on pancakes, or in a smoothie.
indgredients
3/4 cups pecans 1/2 cup natural almonds 4 cups old-fashioned rolled oats 1/4 cup sesame seeds (optional) 1 stick (8 tablespoons) unsalted butter 1/3 cup pure maple syrup, cane syrup or honey, at room temperature 1/4 teaspoon fine salt 3/4 cup chopped dates 1/2 cup dried blueberries or raisins
preparation
Preheat the oven to 375F. Line a large shallow baking sheet with foil. Spread the pecans and almonds on the sheet and roast for 8 to 10 minutes, until lightly toasted. Transfer the nuts to a board, let cool and chop the nuts. Set aside. Reduce the oven temperature to 300F. Pour the oats and sesame seeds, if using, in a mound on the same baking sheet. Melt the butter in a small bowl in the microwave; stir in the maple syrup and salt and drizzle on top of the oats. Stir well with a rubber spatula and then spread out the oats in an even layer. Bake the oats for 30 minutes, stirring once with the spatula halfway through, until the oats are lightly colored. Let cool; the mixture will crisp as it cools. Add the dates, blueberries, and reserved nuts and toss.
Cooks Note: Store the granola in covered glass jars at room temperature for up to one month. Double the fun! Make two batches of granola by doubling the ingredients and using two baking sheetsone in the upper third and one in the lower third of the oven. Package in cellophane bags tied with ribbon for a tasty gift.
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91
Vegetarian Brown Rice Sushi Rolls

yield: Makes 1 serving Brown rice is not traditionally used for sushi in Japan, but since its such a healthy whole grain, weve decided to bend the rules. Youll have leftover vegetables, which are great for salads. Active time: 25 min Start to finish: 1 1/4 hr
preparation
indgredients
Scant 2/3 cup short-grain brown rice* 1 cup plus 1 teaspoon water 2 teaspoons soy sauce 2 tablespoons seasoned rice vinegar** 1 teaspoon wasabi powder** 2 (8 1/4- by 7 1/4-inch) sheets roasted nori** (dried laver) 1/2 Kirby cucumber, peeled, seeded, and cut into 1/16inch-thick matchsticks 1/2 carrot, cut into 1/16-inchthick matchsticks 1/2 firm-ripe small California avocado 3/4 oz radish sprouts*, roots trimmed Special equipment: a bamboo sushi mat** Accompaniments: soy sauce for dipping; sliced gari ** (pickled ginger)
Rinse rice well and bring to a boil with 1 cup water and 1 teaspoon soy sauce in a 1- to 1 1/2-quart heavy saucepan, then reduce heat to very low and simmer, tightly covered, until water is absorbed, about 40 minutes. Remove from heat and let rice stand, covered, 10 minutes. While rice is standing, stir together vinegar and remaining teaspoon soy sauce. Transfer rice to a wide nonmetal bowl (preferably wood, ceramic, or glass) and sprinkle with vinegar mixture, tossing gently with a large spoon to combine. Cool rice, tossing occasionally, about 15 minutes. Stir together wasabi and remaining teaspoon water to form a stiff paste. Let stand at least 15 minutes (to allow flavors to develop). Place sushi mat on a work surface with slats running crosswise. Arrange 1 sheet nori, shiny side down, on mat, lining up a long edge of sheet with edge of mat nearest you. Using damp fingers, gently press half of rice (about 3/4 cup) onto nori in 1 layer, leaving a 1 3/4-inch border on side farthest from you. Arrange half of cucumber in an even strip horizontally across rice, starting 1 inch from side nearest you. (You may need to cut pieces to fit from side to side.) Arrange half of carrot just above cucumber in same manner. Peel avocado half and cut lengthwise into thin slices, then arrange half of slices just above carrot in same manner. Repeat with radish sprouts, letting some sprout tops extend beyond edge. Beginning with edge nearest you, lift mat up with your thumbs, holding filling in place with your fingers, and fold mat over filling so that upper and lower edges of rice meet, then squeeze gently but firmly along length of roll, tugging edge of mat farthest from you to tighten. (Nori border will still be flat on mat.) Open mat and roll log forward to seal with nori border. (Moisture from rice will seal roll.) Transfer roll, seam side down, to a cutting board. Make second log in same manner, then cut each log crosswise into 6 pieces with a wet thinbladed knife. Serve with wasabi paste, soy sauce, and ginger. Cooks notes: If you prefer to use white sushi rice, cook the same amount of rice with 1 cup water 15 minutes. Omit all soy sauce from rice and replace with 1/4 teaspoon salt dissolved in 2 tablespoons rice vinegar. If you arent able to find seasoned rice vinegar, dissolve 2 teaspoons sugar in 2 tablespoons unseasoned rice vinegar. *Available at natural foods stores and some supermarkets. **Available at Asian markets and sushifoods.com.
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92
Asian Slaw with Peanuts

yield: Makes about 7 cups active time: 10 minutes plus cooling total time: 50 minutes The Seaman and Steel families are addicted to this homemade granola with dried blueberries and sweet dates. Serve it with a splash of milk or a spoonful of yogurt or ice cream, sprinkled on pancakes, or in a smoothie.
indgredients
3/4 cups pecans 1/2 cup natural almonds 4 cups old-fashioned rolled oats 1/4 cup sesame seeds (optional) 1 stick (8 tablespoons) unsalted butter 1/3 cup pure maple syrup, cane syrup or honey, at room temperature 1/4 teaspoon fine salt 3/4 cup chopped dates 1/2 cup dried blueberries or raisins
preparation
Preheat the oven to 375F. Line a large shallow baking sheet with foil. Spread the pecans and almonds on the sheet and roast for 8 to 10 minutes, until lightly toasted. Transfer the nuts to a board, let cool and chop the nuts. Set aside. Reduce the oven temperature to 300F. Pour the oats and sesame seeds, if using, in a mound on the same baking sheet. Melt the butter in a small bowl in the microwave; stir in the maple syrup and salt and drizzle on top of the oats. Stir well with a rubber spatula and then spread out the oats in an even layer. Bake the oats for 30 minutes, stirring once with the spatula halfway through, until the oats are lightly colored. Let cool; the mixture will crisp as it cools. Add the dates, blueberries, and reserved nuts and toss.
Cooks Note: Store the granola in covered glass jars at room temperature for up to one month. Double the fun! Make two batches of granola by doubling the ingredients and using two baking sheetsone in the upper third and one in the lower third of the oven. Package in cellophane bags tied with ribbon for a tasty gift.
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93
Asian Slaw with Peanuts

yield: Makes 4 servings For a picnic, transport this colorful side dish next to a cold pack in an airtight container.
indgredients
1/2 cup vegetable oil 1/4 cup rice vinegar 2 tablespoons oriental sesame oil 1 1/2 tablespoons minced peeled fresh ginger 2 teaspoons soy sauce 6 cups thinly sliced Napa cabbage 6 green onions, very thinly sliced 6 ounces snow peas, stringed, thinly sliced lengthwise 1 large red bell pepper, thinly sliced 1/2 cup roasted peanuts
preparation
Whisk first 5 ingredients in medium bowl to blend. Season with salt and pepper. Mix cabbage and remaining ingredients in large bowl. Toss with enough dressing to coat. Season with salt and pepper. (Can be made 3 hours ahead. Cover; chill.)
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94
Pineapple, Honeydew, and Mango with Ginger and Fresh Herbs

yield: Makes 4 servings Basil, cilantro, and red bell pepper bring a savory element to this fruit salad. This is a great dessert, but would be equally good for breakfast or brunch.
indgredients
2 cups diced peeled fresh pineapple 1 cup diced seeded peeled honeydew melon 1 cup diced peeled pitted mango 2 tablespoons thinly sliced fresh basil 2 tablespoons fresh lime juice 2 tablespoons honey 1 tablespoon thinly sliced fresh cilantro or mint 1 tablespoon minced crystallized ginger 1 tablespoon minced red bell pepper 1 tablespoon sesame seeds
preparation
Mix all ingredients except sesame seeds in large bowl. Let stand 10 minutes for flavors to blend. Divide fruit mixture among wineglasses and sprinkle with sesame seeds
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95
Roasted Squash with Mint and Toasted Pumpkin Seeds

yield: Makes 8 to 10 servings Use butternut squash or a small, firm cooking pumpkin such as a sugar pumpkin for the best results.
indgredients
2 medium acorn or butternut squash or small sugar pumpkins (about 3 pounds total) 4 tablespoons olive oil, divided Kosher salt and freshly ground black pepper 1/4 cup shelled pumpkin seeds (pepitas) 1 tablespoon aged balsamic vinegar 1/4 cup fresh mint leaves, torn
preparation
Preheat oven to 425F. Cut squash into 1 1/2-thick wedges, leaving skin on. Scrape off seeds and strings with a large spoon and discard. Coat wedges with 3 tablespoons oil and season with salt and pepper. Lay wedges cut side down on a large rimmed baking sheet. Roast, carefully turning halfway through, until golden brown on both sides, about 30 minutes. Heat remaining 1 tablespoon oil in a small skillet over medium-high heat. Add pumpkin seeds and cook, swirling pan often, until seeds are puffed and brown but still have a bit of green, 45 minutes. Transfer seeds to paper towels to drain. Sprinkle with salt. DO AHEAD: Squash and toasted pumpkin seeds can be made 4 hours ahead. Let stand separately at room temperature. Rewarm squash before serving. Transfer squash to a large platter and drizzle with balsamic vinegar. Sprinkle squash with torn mint leaves and toasted pumpkin seeds.
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96
Vegetable Frittata with Asiago Cheese

yield: Serves 4 At Captiva Art Cafe on Captiva Island, Florida, chef Matthew Mitchell offers imaginative pasta and egg dishes as his meatless selections. We reduced the yolks in his frittata, but all the wonderful flavor is still there. Mitchell accompanies the frittata with toasted focaccia
indgredients
1 1/2 teaspoons olive oil 1 medium-size red onion, chopped 1 red bell pepper, coarsely chopped 1 medium zucchini, chopped 2 cups (packed) spinach leaves, torn into 1-inch pieces 3 large eggs 6 large egg whites 1/2 teaspoon salt 1/4 teaspoon ground black pepper 1 ounce shaved Asiago cheese 1 cup chopped tomatoes 1 tablespoon chopped fresh basil
preparation
Preheat broiler. Heat olive oil in 10-inch-diameter nonstick skillet over medium-high heat. Add onion and bell pepper; saut until golden, about 8 minutes. Add zucchini; saut until tender, about 5 minutes. Add spinach; stir until wilted, about 1 minute. Season with salt and pepper. Whisk eggs, egg whites, salt and pepper in medium bowl to blend. Pour egg mixture over hot vegetables in skillet; stir gently to combine. Reduce heat to mediumlow. Cook without stirring until eggs are set on bottom, about 5 minutes. Sprinkle cheese over frittata. Broil until cheese melts, about 2 minutes. Sprinkle with tomatoes and basil.
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97
Rosemary-Pepper Focaccia
yield: Serves 16
indgredients
2 cups (or more) bread flour 1 envelope fast-rising dry yeast 1 teaspoon salt 1 1/2 teaspoons sugar 3/4 cup hot water (125F. to 130F.) 1 tablespoon plus 2 teaspoons olive oil Cornmeal 2 tablespoons minced fresh rosemary 1/4 teaspoon dried crushed red pepper
preparation
Blend 2 cups flour, yeast, salt and sugar in processor. Combine hot water and 1 tablespoon oil in glass measuring cup. With machine running, add water mixture through feed tube and process until elastic and uniformly moist dough forms that just cleans inside of work bowl, about 40 seconds. If dough is sticky, add more flour by tablespoons, incorporating each addition before adding next. If dough is dry, add water by tablespoons, incorporating each addition before adding next. Gather dough into ball. Transfer to greased bowl, turning to coat entire surface. Cover with damp towel and let rise 30 minutes. Grease 12-to 14-inch pizza pan or baking sheet. Sprinkle with cornmeal. Punch dough down and knead until smooth. Cover and let rest 10 minutes. Roll out dough on lightly floured surface pan. Dimple surface with fingertips. Spread remaining 2 teaspoons oil over. Sprinkle with rosemary and crushed red pepper. Sprinkle lightly with salt and pepper. Let rise 30 minutes. Preheat oven to 400F. Bake bread until golden, about 20 minutes. Cut hot bread into wedges and serve.
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98
Veggie Sushi Rolls

yield: Serves 4 At Captiva Art Cafe on Captiva Island, Florida, chef Matthew Mitchell offers imaginative pasta and egg dishes as his meatless selections. We reduced the yolks in his frittata, but all the wonderful flavor is still there. Mitchell accompanies the frittata with toasted focaccia
preparation
Place the rice in a microwave-safe bowl. Add a few drops of water and microwave on high until the rice is warm and softened, about 30 seconds. Set the rice aside to cool. In a small bowl, combine the vinegar with 2 tablespoons water. Place a bamboo sushi mat on a work surface with the bamboo strips facing you horizontally. Place the nori sheet horizontally, shiny side down, on the mat, aligned with the edge nearest you. Dip your hands into the vinegar-water mixture and spread the cooled rice in an even layer over the nori sheet, leaving the top one-fourth of the nori uncovered. Sprinkle the sesame seeds over the rice, then arrange the cucumber and carrot sticks and the avocado slices in a horizontal strip across the bottom portion of the rice. Starting at the edge closest to you, lift the mat, nori, and rice over the filling to seal it inside, then roll up the sushi into a tight cylinder. Use your finger to lightly moisten the outer edge of the nori with the vinegarwater mixture to seal the roll. Dipping a sharp knife in water before each cut, cut the roll in half crosswise, and then cut each half crosswise into 4 equal pieces. Pack the sushi snugly into an airtight container and sprinkle with sesame seeds. Refrigerate until ready to go. Include little containers of soy sauce and/or pickled ginger, if you like. And dont forget the chopsticks! Create training chopsticks by binding the top ends together and then wedging them apart.
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indgredients
cooked sushi rice 1 1/4 cups (6 oz/185 g) unseasoned rice vinegar 1 teaspoon toasted nori seaweed 1 sheet, about 7 by 8 inches (18 by 20 cm) toasted sesame seeds 1 tablespoon, plus more for sprinkling English cucumber 1/4, peeled and cut into thin matchsticks carrot 1/2, peeled and cut into thin matchsticks ripe avocado 1/4, thinly sliced soy sauce and pickled ginger slices for serving (optional)
99
Mixed Mushrooms Stroganoff

If you have mushroom fans in your family, this contemporary take on a classic pasta dish is bound to please. High-calorie sour cream is replaced with a healthy dose of soy
indgredients
10 to 12 ounces ribbon-style noodles (see Note) 1 1/2 tablespoons light olive oil 1 large onion, chopped 12 to 16 ounces white mushrooms, sliced (see Tip) 4 to 6 ounces fresh shiitake mushrooms, sliced 4 to 6 ounces cremini or baby bella mushrooms, sliced 1/2 cup dry white wine, vegetable stock, or water One 12.3-ounce container silken tofu, pured 1 tablespoon freshly squeezed lemon juice Freshly ground pepper 2 tablespoons nonhydrogenated margarine Salt, to taste, optional Minced fresh parsley for topping, optional Paprika for topping, optional Note:
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preparation
1. Cook the noodles in plenty of rapidly boiling water until al dente. 2. Meanwhile, heat the oil in a large skillet or stir-fry pan. Add the onion and saut over medium heat until golden. 3. Add all the mushrooms and the wine to the pan. Cover and simmer over low heat until the mushrooms are tender, about 10 minutes. Stir in the tofu and lemon juice and heat gently just until heated through, then remove from the heat. Season to taste with pepper. 4. Drain the noodles and transfer to a serving dish. Stir in the margarine and season with salt, if desired. 5. To serve, place a bed of noodles on each plate, then top with some of the mushroom mixture. Garnish each serving with a sprinkling of parsley, if desired, plus a dusting of paprika. Tip: To save time, use two 8-ounce packages presliced white mushrooms. Make sure they look fresh!
Use spinach noodles, whole-grain ribbons made of quinoa or spelt flour, or pappardelle, broken into halves or thirds.
100
Belgian Endive and Apple Salad with Cranberry Vinaigrette

yield: Makes 4 Servings A crunchy and colorful salad with a lively dressing. Pomegranate juice and pomegranate seeds can be substituted for the cranberry juice concentrate and cranberries.
indgredients
2 tablespoons olive oil (preferably extra-virgin) 2 tablespoons frozen cranberry juice concentrate, thawed 1 tablespoon white wine vinegar 3 heads Belgian endive, thinly sliced crosswise 2 Red Delicious or Fuji apples, unpeeled, cored, chopped 1/2 cup chopped fresh cranberries 1/4 cup thinly sliced green onions 1/4 cup walnuts, toasted, coarsely chopped
preparation
Whisk oil, cranberry juice concentrate and vinegar in small bowl to blend. Season to taste with salt and pepper. Combine endive and apples in medium bowl. Pour dressing over; toss to coat. Sprinkle cranberries, green onions and walnuts over and serve
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101
Vin Santo Zabaglione with Orange and Grapefruit

yield: Makes 4 servings active time: 20 min total time: 25 min This surprisingly rich-tasting custard has much less fat than the classic version made with egg yolks. In another twist, we call for vin santo instead of the conventional choice, Marsala.
indgredients
3 medium navel oranges 1 large pink or red grapefruit 3 tablespoons sugar 1 large egg 3 tablespoons vin santo or other sweet dessert wine 3/4 teaspoon cream of tartar Garnish: freshly ground nutmeg
preparation
Cut peel and white pith from oranges and grapefruit with a sharp knife, then cut sections free from membranes. Drain fruit in a large sieve set over a bowl 5 minutes, reserving juice for another use. Toss fruit with 1 tablespoon sugar. Beat egg, remaining 2 tablespoons sugar, vin santo, cream of tartar, and a pinch of salt in a double boiler or a metal bowl set over a pot of simmering water with a hand-held electric mixer at medium speed until slightly thickened and frothy, about 5 minutes (mixture will froth up and then subside a bit before thickening). Remove from heat. Divide fruit among 4 stemmed glasses and top with zabaglione. Serve immediately. Cooks note: The eggs will not be fully cooked in this dessert, which may be of concern if there is a problem with salmonella in your area.
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102
Fiesta Veggie Wrap

yield: Makes 1 wrap
preparation
indgredients
Cream cheese or goat cheese 2 tablespoons, softened Pesto, homemade or purchased 2 teaspoons Flour tortilla 1, preferably green or red Ripe avocado 1/2, sliced Carrot 1/4 cup (1 oz/30 g) shredded English cucumber 4 slices, cut on the diagonal Salt and ground pepper
In a small bowl, mix together the cream cheese and pesto. Spread the cream cheese mixture evenly over the tortilla. Top with the avocado slices, arranging them in a horizontal line across the center or mashing them onto the surface. Arrange the carrot and cucumber on top of the avocado. Sprinkle with salt and pepper. Press down gently. Fold about 2 inches (5 cm) of the right side of the tortilla over the filling. Press gently. Beginning with the rounded side closest to you, roll up the tortilla into a tight cylinder, with the filling peeking out the top. Alternatively, roll up the tortilla like you would a burrito, with the filling enclosed in the wrap. Wrap in foil or a strip of pretty paper and place in an airtight container or sandwich bag and seal tightly. Refrigerate until ready to go. Veggie-riffic For extra color and crunch, add any of the following veggies: Celery or jicama matchsticks Sliced fennel Bell pepper matchsticks Baby spinach leaves Shredded red cabbage Sprouts Use a napkin or colorful strip of paper, secured with tape, to hold the wrap together.
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103
Roasted Sweet Potato and Black Bean Salad

yield: Makes 4 servings Black beans are a tasty nonmeat source of iron, which is key to high energy and strong immunity.
indgredients
Vegetable oil cooking spray 2 large sweet potatoes (about 1 1/2 pounds), peeled and cut into 1-inch pieces 1 teaspoon salt, divided 1/2 teaspoon freshly ground black pepper, divided 1/4 cup fresh lime juice, plus wedges for garnish 1 tablespoon balsamic vinegar 1 tablespoon finely chopped garlic 1 can (15 ounces) black beans, rinsed and drained 1 cup halved cherry tomatoes 1/2 cup thinly sliced orange or red bell pepper 1/2 cup thinly sliced scallions 1/3 cup chopped fresh mint 4 cups baby arugula
preparation
Heat oven to 375. On a baking sheet coated with cooking spray, place potatoes in a layer; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Bake until tender, 15 minutes; let cool. In a bowl, whisk juice, vinegar, garlic, remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper. Add potatoes, beans, tomatoes, bell pepper, scallions and mint; toss; serve over arugula, and garnish with lime wedges.
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104
Golden Egg White Omelets with Spinach and Cheese

A yellow pepper pure gives these egg white omelets color and tenderness without adding fat.
preparation
indgredients
2 medium yellow bell peppers 1/4 cup plus 2 tablespoons water 1 small onion, finely chopped 3 teaspoons olive oil 2 (5-ounce) bags baby spinach, coarsely chopped 1 1/2 teaspoons salt 1/2 teaspoon black pepper 2 tablespoons all-purpose flour 12 large egg whites or liquid egg whites 1 ounce coarsely grated Gruyre (1/4 cup)
Make pepper pure: Preheat broiler. Broil bell peppers on a broiler pan about 5 inches from heat, turning occasionally with tongs, until skins are blackened, about 15 minutes. Transfer to a bowl and let stand, covered, until cool enough to handle, about 20 minutes. Peel peppers, discarding stems and seeds, and coarsely chop, then pure in a blender with 2 tablespoons water, scraping down sides of blender, until smooth. Prepare spinach: Cook onion in 1 teaspoon oil in a 12-inch nonstick skillet over moderate heat, stirring frequently, until golden, about 5 minutes. Stir in spinach, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and remaining 1/4 cup water and cook, stirring, until spinach is wilted, about 3 minutes. Transfer to a colander set over a bowl and drain off excess liquid, gently pressing on spinach. Make omelets: Whisk together pepper pure and flour in a large bowl, then whisk in egg whites and remaining teaspoon salt and 1/4 teaspoon pepper until combined. Heat 1/2 teaspoon oil in an 8-inch nonstick skillet over moderate heat until hot but not smoking. Pour 1/2 cup egg mixture into skillet and cook, lifting up cooked egg around edge occasionally to let raw egg flow underneath, until omelet is set but top is still slightly moist, about 2 minutes. Spoon one fourth of spinach over half of omelet and sprinkle with 1 tablespoon cheese. Fold remaining half of omelet over filling using a heatproof plastic spatula and transfer to a plate. Keep warm, covered with foil. Make 3 more omelets with remaining egg mixture, oil, spinach, and cheese in same manner. Cooks notes: The egg whites in this recipe may not be fully cooked. If salmonella is a problem in your area, cook omelets until tops are completely set. Pepper pure and spinach filling can be made 1 day ahead and chilled separately, covered. Reheat spinach before making omelets.
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105
Herbed Cottage Cheese with Multigrain Bread

indgredients
1 cup low-fat (1%) cottage cheese 1 1/2 tablespoons fresh lemon juice 1 tablespoon water 1/4 cup chopped fresh flat-leaf parsley 3 tablespoons finely chopped fresh chives 1/4 teaspoon salt 1/4 teaspoon black pepper Accompaniment: 1/2 pound multigrain bread, cut into 4 slices and lightly toasted
preparation
Blend cottage cheese, lemon juice, and water in a blender, scraping down sides occasionally, until very smooth, about 2 minutes. Stir in parsley, chives, salt, and pepper. Chill spread, covered, about 1 hour (for flavors to develop).
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106
Baked Chicken
Exercising is probably the best thing you can do right now to get in better shape. Americans of all races tend to be less active than their grandparents were. The combination of fatty foods with little exercise equals the obesity epidemic we have today in the U.S.A. Fried chicken is such a central component of Southern cooking, but its too high in fat to be part of a regular diet. Prepare it this way and youll have all the flavor of fried chicken without all of the extra fat.
indgredients
2 teaspoons dried thyme 2 teaspoons dried oregano 2 teaspoons dried basil 2 teaspoons garlic powder 2 teaspoons kosher salt 2 teaspoons fresh black pepper 6 skinless, boneless chicken breasts 2 cups plain nonfat yogurt 2 cups Special K cereal, crushed with a rolling pin or in a food processor or coffee grinder Nonstick cooking spray
preparation
1. Preheat the oven to 375F. 2. In a large plastic bag, combine the thyme, oregano, basil, garlic powder, salt and pepper. Shake well. Add two breasts at a time to the bag and shake to coat the chicken. Continue until all the breasts are coated. 3. Place the yogurt in a large bowl, and the cereal on a large plate. Dip each breast in the yogurt and then in the cereal. Place the chicken breasts on a baking sheet sprayed with nonstick cooking spray. 4. Bake for 35 to 45 minutes, until the chicken is brown and cooked through. Do not cover or turn the chicken during the baking process. 5. When the chicken is completely cooked, remove the baking sheet from the oven and let cool ten minutes before serving.
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107
Herbed Cottage Cheese with Multigrain Bread

yield: Makes 8 servings Active time: 30 min Start to finish: 40 min
indgredients
3 tablespoons olive oil 2 tablespoons mustard seeds 1/3 cup red-wine vinegar 1 tablespoon sugar 1 medium red onion, thinly sliced 1 1/2 lb green beans, trimmed
preparation
Heat 1 tablespoon oil in a heavy skillet over moderate heat until hot but not smoking, then cook mustard seeds, stirring, until they pop and are 1 shade darker, about 2 minutes. Transfer oil with seeds to a large bowl. Simmer vinegar and sugar in a small saucepan, stirring, until sugar is dissolved, then cool 5 minutes. Heat remaining 2 tablespoons oil in cleaned skillet over moderately high heat until hot but not smoking, then cook onion, stirring, until golden brown, 8 to 10 minutes. Remove from heat and stir in vinegar, then add to mustard oil in large bowl. Have ready a large bowl of ice and cold water. Cook beans in a pot of boiling salted water until crisp-tender, about 5 minutes. Drain in a colander and plunge into ice water to stop cooking, then drain well. Toss beans with vinaigrette and salt and pepper to taste. Serve at room temperature or chilled.
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108
Lemony Potato Avocado Salad

indgredients
3/4 pound small red potatoes (about 6) 2 tablespoons extra-virgin olive oil 2 tablespoons fresh lemon juice 1 teaspoon finely grated fresh lemon zest 3 tablespoons minced fresh chives 1 firm-ripe California avocado
preparation
In a saucepan cover potatoes with salted cold water by 1 inch and simmer, covered, until tender, 15 to 20 minutes. Drain potatoes in a colander and quarter. In a bowl stir together warm potatoes, oil, lemon juice, zest, chives, and salt and pepper to taste. Pit and peel avocado and cut into 3/4-inch pieces. Add avocado to potato mixture, gently tossing to combine.
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109
Shepherds Pie
yield: Makes 8 servings active time: 35 minutes total time: 45 minutes Weve perfected Tanyas English grandmothers version of a succulent mainstay. Leftovers can be reheated in the microwave, and you can even prepare the casserole a day ahead and pop it in the oven for a stress-free weekend dinner with friends
preparation
1. Peel the potatoes, cut in half lengthwise, and then thinly slice; place in a large saucepan with cold water to cover by 1 inch. Bring to a boil over high heat, reduce the heat, and simmer until the potatoes are tender, about 10 minutes. 2. Right after you put the potatoes on to cook, begin the filling: Cook the ground beef in a 12-inch skillet over medium-high heat, breaking up the meat with a wooden spoon and turning frequently until the meat is nicely browned, about 7 minutes. Transfer the beef to a plate. Preheat the oven to 500F. 3. Add 2 tablespoons oil to the same skillet. Add the onions and garlic and cook over medium heat, stirring often, until golden and tender, about 6 minutes. Return the browned meat to the pan and stir in the tomato puree and cayenne. Bring to a simmer and cook, stirring occasionally, until the mixture is thickened, about 10 minutes. Stir in the peas and cover to keep warm. 4. Drain the cooked potatoes well and return them to the pot. Mash well with a potato masher, and then stir in the half-and-half, salt, and pepper to taste. Spoon the warm meat mixture into a 2 1/2-to 3-quart baking dish and sprinkle the Cheddar on top. Spoon the potatoes on top of the cheese, spreading them over the meat, leaving a scant inch border around the edge. 5. Drizzle the remaining tablespoon of olive oil over the top and then bake until the potatoes are golden, about 10 minutes. Let cool for 5 minutes before serving.
indgredients
4 large russet potatoes (2 1/2 pounds) 2 pounds (85% lean) ground sirloin 3 tablespoons extra-virgin olive oil 2 large onions (1 pound total), chopped 1 large garlic clove, smashed, peeled and finely chopped 1 (15 ounce) can tomato puree 1/4 teaspoon cayenne pepper 1 1/2 cups frozen petit peas (half of a 1-pound bag), thawed 3/4 cup half-and-half 1 teaspoon kosher salt Freshly ground black pepper 1 cup (packed) shredded reduced-fat extra-sharp cheddar cheese (4 ounces)
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110
Turkey Sausage Patties

These patties get their moistness and delicious flavor from a combination of light and dark meat. We dont recommend using all breast meat they just wont be as good.
indgredients
3/4 pound ground turkey (not labeled all breast meat) 1 medium Bosc pear (6 ounces), peeled, cored, and coarsely grated 1/4 cup chopped fresh flatleaf parsley 2 tablespoons finely chopped fresh sage 3/4 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon ground allspice 1 large egg, lightly beaten Vegetable oil for brushing skillet
preparation
Makes 4 servings. Stir together all ingredients except oil in a large bowl until combined well. Form 1/4 cups of sausage mixture into patties (3 inches in diameter; about 8 total) using moistened hands and arrange on a wax-paper-lined tray. Lightly brush a 12-inch nonstick skillet with oil and heat over moderate heat until hot but not smoking. Cook patties in batches of 4, turning over once, until browned and cooked through, about 6 minutes per batch. Transfer to a plate as cooked and keep warm, covered with foil.
Cooks note: Patties can be formed (but not cooked) up to 3 hours ahead and chilled, loosely covered with plastic wrap.
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111
Apple Oatmeal Crumble

You can bake this apple oatmeal crumble (with the oven rack in the upper third of the oven) and roast the tomatoes (on the rack in the lower third) for this low-fat menu at the same time.
indgredients
2 medium Rome apples 2 tablespoons fresh lemon juice 2 tablespoons packed dark brown sugar 1/4 cup water 1/4 cup old-fashioned rolled oats 1/8 teaspoon ground cinnamon 1/8 teaspoon salt 2 teaspoons cold unsalted butter, cut into bits Special equipment: 4 (1/3-cup) round shallow ceramic baking dishes
preparation
Put oven rack in middle position and preheat oven to 375F. Peel and halve apples, then core (preferably with a melon-ball cutter). Cut apples into thin slices and toss with lemon juice and 1 tablespoon brown sugar in a bowl. Divide apples among baking dishes, overlapping slices, and sprinkle each serving with 1 tablespoon water. Bake on a baking sheet until apples are crisptender, about 20 minutes. Meanwhile, stir together oats, cinnamon, salt, and remaining tablespoon brown sugar in a bowl until combined. Rub butter into oat mixture for topping until evenly distributed. Sprinkle topping over apples and bake until topping is golden, 25 to 30 minutes more. Transfer dishes to a rack to cool at least 10 minutes. Serve warm or at room temperature.
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112
Coriander-Crusted Scallops with Chive Potato Hash and Sweet Corn Sauce
yield: Makes 4 servings Editors note: The recipe below is part of a healthy and delicious spa menu developed exclusively for Epicurious by executive chef Mary Nearn of Miraval Life in Balance Spa
Creamy mango dressing 1 large ripe mango, peeled, pitted, and roughly chopped (or 1 1/4 cups frozen mango cubes, thawed) 4 teaspoons nonfat plain yogurt 3 tablespoons rice wine vinegar 1/4 teaspoon kosher salt 1/8 teaspoon freshly ground black pepper Salad 12 medium asparagus spears, trimmed and lower half peeled 3 cups (3 ounces) baby spinach leaves 8 arugula leaves 1/4 fresh mango, finely diced 2 teaspoons fresh chives, sliced into 1/2-inch lengths 1/2 teaspoon olive oil 3 ounces prosciutto, sliced into thin ribbons* *To thinly slice the prosciutto, pile up the slices, roll them into a cigar, then thinly slice crosswise and peel apart the resulting ribbons.
indgredients
preparation
Make dressing In blender, pure mango, yogurt, and vinegar until silky smooth, about 1 to 2 minutes. Stir in salt and pepper and set aside. Make salad Have ready a large bowl of ice and cold water. In medium saucepan over high heat, bring salted water to a boil. Add asparagus and boil, uncovered, until crisp-tender, about 3 minutes. Drain, then immediately plunge spears into ice water to stop cooking. Drain again and pat dry. In medium bowl, toss together spinach and arugula. In small bowl, toss mango and chives with olive oil. To plate, pour 1/4 cup mango dressing into center of each of 4 plates. Lay three asparagus spears side-by-side over each pool of dressing, then top each with 1/4 of salad greens. Sprinkle with mango-chive mixture, then top with prosciutto.
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113
Coriander-Crusted Scallops with Chive Potato Hash and Sweet Corn Sauce
indgredients
For chervil oil 1/2 cup canola oil 1/2 packed cup fresh chervil* leaves For corn sauce 1 tablespoon canola oil 1 small white onion, chopped (about 1 1/2 cups) 1 carrot, chopped (about 3/4 cup) 1 celery stalk, chopped (about 1/2 cup) 2 garlic cloves, halved 6 cups chicken or vegetable stock or low sodium broth, plus additional for thinning sauce Kosher salt to taste 1/8 teaspoon freshly ground black pepper 3 cups fresh corn kernels (from 2 to 3 ears), cobs reserved Chive potato hash 2 tablespoons canola oil 1 small russet potato, peeled and cut into 1/4inch dice (about 1 cup) 1/2 small sweet potato, peeled and cut into 1/4-inch dice (about 3/4 cup) 1/8 teaspoon kosher salt Scant 1/8 teaspoon freshly ground black pepper 1 tablespoon fresh chives, chopped Scallops 2 tablespoons ground coriander 1 teaspoon kosher salt 1/4 teaspoon chile powder 8 large sea scallops 1 tablespoon canola oil 4 fresh chervil sprigs, for garnish *If chervil is unavailable, fresh flat-leaf parsley leaves may be substituted. Extra chervil (or parsley) oil will keep, covered, at room temperature 3 days. Try it in salad dressings or drizzled over fish, chicken breasts, or steamed vegetables.
preparation
Make chervil oil In blender, pure oil and chervil until chervil pieces are very small, 2 to 3 minutes. Strain through fine-mesh sieve into small bowl, pressing on solids to extract all oil. Set aside. Make corn sauce In medium saucepan over moderate heat, warm oil. Add onion, carrot, celery, and garlic and saut, stirring frequently, until vegetables begin to soften, about 7 minutes (adjust heat as necessary to keep vegetables from browning). Add stock and corn cobs, raise heat to moderately high, and bring to simmer. Lower heat to moderate and simmer, uncovered, 45 minutes, adding stock if most of the liquid evaporates. Remove from heat. Using slotted spoon, remove vegetables and corn cobs and discard. Add corn kernels to stock, raise heat to moderately high, and bring to simmer. Lower heat to moderate and simmer, uncovered, 15 minutes. While sauce is simmering, make chive potato hash In medium heavy skillet over moderate heat, heat oil until hot but not smoking. Add potatoes and saut, scraping up browned bits every few minutes, until tender and golden brown, about 15 minutes. Remove from heat, stir in salt, pepper, and chives, and keep warm. Finish sauce Remove from heat and let cool slightly, then pure mixture in blender until very smooth, about 2 minutes. Strain through mesh sieve into large bowl, pressing on solids to extract all liquid. If sauce is too thick to pour, stir in a small amount of additional stock. Stir in salt and pepper and keep warm. Make scallops In small bowl, stir together coriander, salt, and chile powder. Rinse scallops and pat dry, then sprinkle both sides with coriander mix. In medium heavy skillet heat oil until hot but not smoking. Add scallops and sear until lightly browned and cooked to desired doneness, 2 to 3 minutes per side for medium rare. To serve, divide corn sauce among four plates. Top each pool of sauce with 1 tablespoon potato hash and 2 scallops. Drizzle with 1 teaspoon chervil oil and garnish with chervil sprigs.
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114
Arugula and Spinach Salad with Prosciutto and Creamy Mango Dressing
Creamy mango dressing 1 large ripe mango, peeled, pitted, and roughly chopped (or 1 1/4 cups frozen mango cubes, thawed) 4 teaspoons nonfat plain yogurt 3 tablespoons rice wine vinegar 1/4 teaspoon kosher salt 1/8 teaspoon freshly ground black pepper Salad 12 medium asparagus spears, trimmed and lower half peeled 3 cups (3 ounces) baby spinach leaves 8 arugula leaves 1/4 fresh mango, finely diced 2 teaspoons fresh chives, sliced into 1/2-inch lengths 1/2 teaspoon olive oil 3 ounces prosciutto, sliced into thin ribbons* *To thinly slice the prosciutto, pile up the slices, roll them into a cigar, then thinly slice crosswise and peel apart the resulting ribbons.
indgredients
preparation
Make dressing In blender, pure mango, yogurt, and vinegar until silky smooth, about 1 to 2 minutes. Stir in salt and pepper and set aside. Make salad Have ready a large bowl of ice and cold water. In medium saucepan over high heat, bring salted water to a boil. Add asparagus and boil, uncovered, until crisp-tender, about 3 minutes. Drain, then immediately plunge spears into ice water to stop cooking. Drain again and pat dry. In medium bowl, toss together spinach and arugula. In small bowl, toss mango and chives with olive oil. To plate, pour 1/4 cup mango dressing into center of each of 4 plates. Lay three asparagus spears side-by-side over each pool of dressing, then top each with 1/4 of salad greens. Sprinkle with mango-chive mixture, then top with prosciutto.
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115
Chocolate Cherry Biscotti

active time: 45 min total time: 1 1/4 hr
indgredients
1 tablespoon olive oil plus additional for brushing baking pan and parchment paper 1/2 lb turkey sausage, casings discarded (if necessary) and sausage coarsely crumbled 2 large garlic cloves, chopped 4 scallions, chopped 1/2 lb fresh shiitake mushrooms, stems discarded and caps chopped 1/2 lb fresh cremini mushrooms, trimmed and chopped 1/4 teaspoon black pepper 3/4 teaspoon salt 1 (10-oz) package frozen chopped spinach, thawed and squeezed dry 1/4 cup water 2 large whole eggs 4 large egg whites 2 tablespoons fat-free (skim) milk 1 oz finely grated ParmigianoReggiano (about 1/3 cup) 3 oz Gruyre, coarsely grated (1 cup) Special equipment: a 19- by 13inch sheet of parchment paper
preparation
Put oven rack in middle position and preheat oven to 350F. Lightly oil a 15- by 10-inch shallow baking pan, then line bottom and all 4 sides with parchment paper, allowing 2 inches of parchment to hang over short sides of pan, and lightly brush parchment (except overhang) with oil. Heat 1 teaspoon oil in a 12-inch heavy nonstick skillet over moderately high heat until hot but not smoking, then cook sausage, stirring, until finely crumbled and cooked through, about 2 minutes. Transfer to a bowl and keep warm, covered. Add remaining 2 teaspoons oil to skillet and saut garlic and scallions, stirring, until golden, about 3 minutes. Add mushrooms, pepper, and 1/4 teaspoon salt and saut, stirring, until mushrooms are softened and golden, about 8 minutes. Add sausage and spinach to skillet and saut, stirring, 3 minutes. Transfer half of spinach mixture to a food processor and add water, then blend until finely chopped. Return to skillet, stirring to combine, and keep warm, covered. Blend whole eggs, whites, milk, Parmigiano-Reggiano, and remaining 1/2 teaspoon salt in a blender until smooth and frothy. Pour egg mixture into baking pan and bake until firm, about 10 minutes. Remove from oven and leave oven on. Sprinkle egg layer evenly with half of Gruyre, then spoon spinach filling evenly on top and sprinkle with remaining Gruyre. Bake just until cheese melts, about 5 minutes. Position pan on a work surface with a long side nearest you, then gently roll up egg layer toward you, using parchment as an aid and holding filling in place with your fingers. Cool roll in pan on rack 10 minutes, then transfer to a platter using 2 large spatulas. Trim ends and gently cut into 8 slices with a serrated knife.
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116
La Puerta Garden Beet Soup

yield: Makes 6 to 8 servings Editors note: The recipe below is part of a healthy and delicious spa menu developed exclusively for Epicurious by Chef Jess Gonzlez of La Cocina Que Canta Culinary Center at Rancho La Puerta Fitness Resort and Spa
1 teaspoon olive oil 1 medium onion, peeled and finely chopped (about 2 cups) 2 large or 3 small cloves garlic, peeled and finely chopped 6 medium beets (about 1 1/2 pounds), finely chopped 1 small baking potato, peeled and finely chopped 1 large celery stalk, finely chopped 5 cups vegetable stock 1 tablespoon fresh basil leaves, chopped or 1 teaspoon dried 1 tablespoon fresh thyme leaves, chopped or 1 teaspoon dried 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper Approximately 1/3 cup plain nonfat or low-fat yogurt for garnish Approximately 3 tablespoons chives or scallion greens, chopped for garnish
indgredients
preparation
In large saucepan over moderately low flame, heat oil until hot but not smoking. Add onion and garlic and saut, stirring, until translucent, 5 to 7 minutes. Add beets, potato, and celery, and stir to combine. Cover saucepan, reduce heat to low, and cook until beets begin to soften, about 5 minutes. Add stock, basil, thyme, salt, and pepper. Raise heat to moderate and bring to simmer. Reduce heat to moderately low, simmer covered until beets are very tender, about 25 minutes. Using blender, pure soup in batches until very smooth, transferring to large bowl (use caution when blending hot liquids). Taste and add additional salt and pepper if desired. Divide soup among 6 to 8 bowls. Top each portion with dollop of yogurt or use squeeze bottle to drizzle yogurt over each bowl. Sprinkle with chives or scallions and serve.
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117
Valley-Style Arroz con Pollo

yield: Makes 6 to 8 Servings The Valley is what we, in Texas, call the Rio Grande Valley. Its located on the southernmost tip of the state, bordering Mexico, and its where Sandy grew up. The valley is a melting pot of American and Mexican cultures, and is known for its festivals, architecture, and cuisine. So when Sandy talks about comfort food, she thinks of dishes that are often heavily influenced by traditional Mexican flavors. Arroz con Pollo (rice with chicken) is one of her favorites. Many Spanish-speaking countries claim this dish, so there are many different ways to prepare it. This particular recipe is served up Valley Style and is uniquely Texan
preparation
1 Preheat the oven to 350F. 2 Season the chicken with salt and pepper. Heat the olive oil in a large saut pan set over high heat, and add 4 pieces of the chicken. Fry the chicken until browned, about 5 minutes on each side. Transfer the chicken to a paper towellined plate and set aside. In small batches, continue to fry the remaining pieces of chicken. 3 Add the rice to the oil remaining in the pan and fry over medium-high heat until it is golden brown, about 10 minutes. Add the tomatoes, tomato sauce, onion, bell pepper, peas, tomato paste, garlic, bay leaves, cumin, 2 teaspoons of salt, 2 teaspoons of black pepper, and 2 1/2 cups of the broth. Bring to a boil, then transfer to a 9 x 13-inch casserole dish. 4 Add the chicken to the casserole dish, nestling the white meat into the rice to prevent it from overcooking, and place the dark meat on top of the rice. Cover the dish with foil and bake until the rice is tender and the chicken is no longer pink, 40 to 50 minutes. If needed, add more chicken broth, 1 cup at a time, to the dish during baking to keep the chicken and rice moist.
indgredients
1 (3-pound) chicken, cut into 8 pieces, skin removed 2 teaspoons salt, plus more for chicken 2 teaspoons freshly ground black pepper, plus more for chicken 3 tablespoons olive oil 1 cup long-grain white rice 1 (14 1/2-ounce) can diced tomatoes 1 (8-ounce) can tomato sauce 1 cup finely chopped onion 1 cup finely chopped green bell pepper 1 cup frozen peas 2 tablespoons tomato paste 3 garlic cloves, minced 3 bay leaves 2 teaspoons ground cumin 1 (32-ounce) carton chicken broth, or as needed
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118
Muesli Bread
yield: Makes 1 loaf (about 12 slices) I especially enjoy the food blog www.deliciousdays.com. Recently I saw a recipe for a wheat-based muesli bread on that site and used it as inspiration for this nutty, sweet fruit loaf. When I want a healthy treat for dinner, I toast a slice and spread it with goat cheese
3/4 cup creamy roasted almond butter, at room temperature 1 tablespoon agave nectar 4 large eggs 1/4 cup blanched almond flour 1/4 cup arrowroot powder 1 teaspoon sea salt 1/2 teaspoon baking soda 1 teaspoon ground flax meal 1/4 cup dried apricots, chopped into 1/4-inch pieces 1/2 cup dried cranberries 1/2 cup pistachios, coarsely chopped 1/4 cup hazelnuts, coarsely chopped 1/4 cup sesame seeds 1/4 cup sunflower seeds
indgredients
preparation
Preheat the oven to 350F. Grease a 7-by-3-inch loaf pan with grapeseed oil and dust with almond flour. In a large bowl, mix the almond butter and agave nectar with a handheld mixer until smooth, then blend in the eggs. In a medium bowl, combine the almond flour, arrowroot powder, salt, baking soda, and flax meal. Blend the almond flour mixture into the wet ingredients until thoroughly combined. Fold in the apricots, cranberries, pistachios, hazelnuts, sesame seeds, and sunflower seeds. Pour the batter into the loaf pan. Bake for 50 to 60 minutes on the bottom rack of the oven, until a knife inserted into the center of the loaf comes out clean. Let the bread cool in the pan for 1 hour, then serve.
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119
yield: Makes 2 cups

yield: Makes 2 cups
indgredients
1 pound firm ripe apricots, halved, pitted 2 tablespoons fresh lime juice 2-3 tablespoons sugar Greek-style yogurt or vanilla ice cream Fresh tarragon leaves (optional)
preparation
Combine apricots, lime juice, and sugar in a large skillet.Cook over medium heat, turning occasionally, until apricots are glazed and syrupy, 7-8 minutes. Transfer to a small bowl and chill. DO AHEAD: Can be made 1 day ahead. Cover and keep chilled. Serve with yogurt or ice cream and garnish with tarragon leaves, if desired.
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120
Black Bean and Rice Salad

yield: Makes 6 cups active time: 10 min total time: 40 min You can ease the kids into fall (and school) with this Cuban-inspired salad made with sweet late summer corn and protein-packed black beans. To make it even more of a main dish, toss in some shredded cooked chicken, thinly sliced and cut-up grilled steak, or barbecued pork or shrimp. Add a few bits of fresh basil or baby spinach just before packing.
1 cup long grain brown rice 1/4 cup extra-virgin olive oil 1 Cubanelle chile or Italian frying pepper, trimmed and cut in 1/3-inch dice 1 medium red onion, finely chopped 3 garlic cloves, smashed, peeled and minced 2 cups freshly cut white corn kernels (from 2 ears) or 1 box (10 ounces) frozen corn, thawed 1 teaspoon kosher salt 1 15-ounce can black beans, rinsed well and drained 1 tablespoon distilled white vinegar Freshly ground black pepper
indgredients
preparation
Bring a medium saucepan of salted water to a boil. Add the rice and cook, stirring occasionally, just until tender, about 25 minutes. Drain and rinse well with cold water until cool. Transfer to a large bowl. Heat 2 tablespoons of the oil in the same saucepan over medium heat until hot. Add the chile, onion and garlic and stir until slightly softened, about 3 minutes. Add the corn and salt and cook, stirring, just until heated through, about 1 minute. Transfer the vegetables to the bowl with the rice and toss to mix. Add the beans, the remaining 2 tablespoons oil and the vinegar and toss well. Season with plenty of pepper and toss again. Cooks Note: Here we cook the rice in plenty of water, like pasta, so that it stays tender after you cool it off. If your little ones love the spicy stuff, include mini bottles of hot sauce in their lunch boxes.
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121
Panfried Tofu with RomanoBean and Herb Salad

yield: Makes 4 servings Editors note: The recipe below is excerpted from Cal-a-Vie Living: Gourmet Spa Cuisine and is part of a healthy and delicious spa menu developed exclusively for Epicurious by Cal-a-Vie. This salad was inspired by Chef Dave Armour in 1989 and can be prepared with any lettuce. We like to add hoisincrusted shrimp to this, just warm enough to wilt the spinach, and, of course, some homemade bread hot out of the oven.
indgredients
Orange Sesame Dressing 1 cup orange juice 1 teaspoon honey 2 teaspoons sesame oil 1 tablespoon soy sauce 2 tablespoons rice wine vinegar 1/4 cup water 1 teaspoon hot red pepper sauce (optional) 1 shallot, chopped 2 teaspoons grated fresh ginger Salad 6 cups washed baby spinach 1/4 cup daikon sprouts 1/4 cup julienned carrot 1/4 cup julienned jicama 2 tablespoons mixture of black sesame seeds and white sesame seeds, for garnish
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preparation
1. For the dressing, cook the orange juice in a saucepan until reduced by half. Combine with the honey, sesame oil, soy sauce, vinegar, water and hot sauce in a blender. Add the shallot and ginger and process until smooth. Store in the refrigerator. 2. For the salad, mix the spinach, daikon sprouts, carrot and jicama in large bowl. Add the dressing and toss to coat well. Garnish with the sesame seeds. Chefs notes: Just as this salad can be made with mixed greens or whatever lettuce you have on hand rather than with spinach, any kind of sprouts can be substituted for the daikon sprouts. If you like a thicker consistency for your salad dressings, add a quarter of a teaspoon of xanthan gum powder to the dressing and pulse in a blender.
122
Cal-a-Vie Turkey Cheeseburgers with Chipotle Mayonnaise

yield: Makes 4 servings Editors note: The recipe below is excerpted from Cal-a-Vie Living: Gourmet Spa Cuisine and is part of a healthy and delicious spa menu developed exclusively for Epicurious by Cal-a-Vie. We would not think of removing this lunch from our repertoire! After a decade, we have only made it better with homemade low-fat chipotle mayonnaise and sliced mozzarella.
1 pound ground turkey 1 tablespoon chopped shallot 1 tablespoon chopped scallions 1 teaspoon chopped garlic 1 egg, or 2 egg whites 2 teaspoons Worcestershire sauce 1 tablespoon chopped fresh tarragon 1 teaspoon salt 1/2 teaspoon pepper wheat germ (optional) 2 tablespoons Chipotle Mayonnaise 4 Homemade Sun-Dried Tomato Buns 4 slices mozzarella cheese lettuce, tomato, onion and pickle, for garnish
indgredients
preparation
1. Combine the ground turkey, shallot, scallions, garlic, egg, Worcestershire sauce, tarragon, salt and pepper in a bowl and mix well. Add wheat germ if needed to bind the mixture. Shape into 4 patties. Grill the patties until cooked through. 2. Spread the Chipotle Mayonnaise on the and add 1 turkey patty and 1 slice of cheese to each burger. Garnish with lettuce, tomato, onion and pickle.
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123
Fresh Fruit Smoothie

yield: Makes 6 (1/2-cup) servings Editors note: The recipe below is excerpted from Cal-a-Vie Living: Gourmet Spa Cuisine and is part of a healthy and delicious spa menu developed exclusively for Epicurious by Cal-a-Vie.
indgredients
8 ounces frozen blueberries 8 ounces orange juice 1 cup fresh pineapple, sliced, plus additional wedges for garnish 2 whole strawberries, plus additional berries for garnish 1 teaspoon flax seed oil 1 scoop vanilla protein powder* 2 tablespoons Splenda
preparation
Place all ingredients in blender at high speed for 1 minute. Add additional orange juice if smoothie is too thick. If the mixture is too thin, add more frozen blueberries. Pour into chilled glasses, garnish with half strawberry and pineapple wedge. *Any kind of protein powder can be used for this smoothie. Some brands recommended by Cal-a-Vie are Jay Robb Whey Protein, Biochem Sports Whey Protein, and Solgar Whey to Go Protein Powder. Chefs notes: If you would like to avoid sugar substitutes, you can use 2 tablespoons of regular sugar rather than Splenda. Using frozen blueberries rather than ice makes this smoothie thick without diluting its flavor.
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124
Pan-Seared Salmon with Pumpkin Seed-Cilantro Pesto

yield: Makes 4 servings active time: 25 minutes total time: 25 minutes We swooned over deputy food editor Janet McCrackens pumpkin seed and cilantro pesto when she made it in the BA Test Kitchen. Now we use it on rice, pasta, roasted vegetables, and chicken, too
2 1/2 teaspoons plus 1/4 cup extra-virgin olive oil, divided 1/2 cup shelled pumpkin seeds (pepitas) 1/2 cup (firmly packed) cilantro leaves and stems 1/2 teaspoon cracked coriander seeds 1/2 garlic clove, coarsely chopped 1 tablespoon (or more) fresh lime juice Kosher salt and freshly ground black pepper 4 6-ounce salmon fillets (preferably wild) 1 lime, cut into 4 wedges
indgredients
preparation
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add pumpkin seeds; saut until beginning to brown and pop, about 2 minutes. Transfer seeds to paper towels to drain; let cool. Reserve skillet. Pulse 6 tablespoons pumpkin seeds, cilantro, coriander seeds, and garlic in a food processor until coarsely chopped. With machine running, gradually add 1 tablespoon lime juice, 1/4 cup oil, then 1/4 cup water, blending until coarse pure forms. Season pesto to taste with salt, pepper, and more lime juice, if desired. Heat remaining 1 teaspoon oil in reserved skillet over medium heat. Season salmon fillets with salt and pepper. Add to skillet and cook until just opaque in center, 3-4 minutes per side. Place fillets on plates. Spoon pesto over. Garnish with remaining pumpkin seeds. Serve with lime wedges.
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125
Pumpkin Muffins
yield: Makes 12 to 14 muffins It seems nave to talk about building a business on a single muffin, but in case of this pumpkin muffin, its the truth. Instead of the heavy, dark-brown pumpkin muffins people expected, we offered them a light-textured, attractive, pastel orange mini-cake, sprinkled with sunflower seeds. Word about my baking spread, thanks to the success of those muffins. Thank you, Peggy Cullen, for sharing these beauties. Bakers Note: If you use generous scoops of batter, the yield will be 12 muffins. For smaller muffins, use 7 muffin cups in each of 2 muffin pans. Distribute the batter in a random pattern (not in rows) in each pan so the muffins bake evenly. Butter only the cups that you are going to use, or the butter in the empty cups will burn
preparation
1. Position a rack in the center of the oven and preheat to 400F. Brush the insides of 12 to 14 muffin cups with softened butter, then brush the top of the pan. 2. Sift the flour, baking powder, cinnamon, ginger, nutmeg, and salt together into a medium bowl. Beat the butter in the bowl of a heavy-duty stand mixer fitted with the paddle attachment on high speed until creamy, about I minute. Gradually beat in the sugar and continue beating, scraping the sides of the bowl often with a silicone spatula, until the mixture is very light in color and texture, about 5 minutes. Gradually beat in the eggs. Reduce the mixture speed to low. Beat in the pumpkin; the mixture may look curdled. In thirds, beat in the flour mixture, scraping down the sides of the bowl often, and mix until smooth. Add the raisins. Increase the speed to high and beat until the batter has a slight sheen, about 15 seconds, no longer. 3. Using a 2 1/2 inch-diameter ice-cream scoop, portion the batter, rounded side up, into the prepared cups. Sprinkle the tops with the sunflower seeds. 4. Bake for 10 minutes. Reduce the oven temperature to 375F and continue baking until the tops of the muffins are golden brown and a wire cake tester inserted into the center of a muffin comes out clean, about 15 minutes more. 5. Cool in the pan for 10 minutes. Remove the muffins from the pan and cool completely.
indgredients
Softened unsalted butter, for the pan 3 2/3 cups pastry flour, sifted 1 tablespoon plus 1 teaspoon baking powder 1 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon freshly grated nutmeg 1/4 teaspoon fine sea salt 8 tablespoons (1 stick) unsalted butter, chilled and cut into 1/2-inch cubes 1 1/3 cups superfine sugar 4 large eggs, at room temperature, beaten One 15-ounce can solid-pack pumpkin 1 cup seedless golden or dark raisins 1/4 cup hulled unsalted sunflower seeds
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126
Roasted Sweet Potato and Black Bean Salad

indgredients
Vegetable oil cooking spray 2 large sweet potatoes (about 1 1/2 pounds), peeled and cut into 1-inch pieces 1 teaspoon salt, divided 1/2 teaspoon freshly ground black pepper, divided 1/4 cup fresh lime juice, plus wedges for garnish 1 tablespoon balsamic vinegar 1 tablespoon finely chopped garlic 1 can (15 ounces) black beans, rinsed and drained 1 cup halved cherry tomatoes 1/2 cup thinly sliced orange or red bell pepper 1/2 cup thinly sliced scallions 1/3 cup chopped fresh mint 4 cups baby arugul
preparation
Heat oven to 375. On a baking sheet coated with cooking spray, place potatoes in a layer; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Bake until tender, 15 minutes; let cool. In a bowl, whisk juice, vinegar, garlic, remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper. Add potatoes, beans, tomatoes, bell pepper, scallions and mint; toss; serve over arugula, and garnish with lime wedges.
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127
Panang Vegetable Curry

yield: Makes 8 servings Homemade Panang Curry Paste is the spicy backbone of this velvety vegetarian curry from southern Thailand. Serve it with bowls of jasmine rice for a hearty lunch or dinner
indgredients
2 tablespoons vegetable oil 2 large shallots, thinly sliced 2 tablespoons Panang Curry Paste 2 tablespoons chopped peeled ginger 2 1/3 cups canned unsweetened coconut milk, divided 1 1/2 cups (or more) vegetable stock 8 fresh or frozen kaffir lime leaves 2 dried chiles de rbol 1 4-pound kabocha squash, cut into 8 wedges, seeded, or 2 acorn squash, quartered, seeded 1 small head of cauliflower (about 1 1/2 pounds), cored, broken into 12 florets 1 pound carrots, peeled, cut on a diagonal into 1/2 slices 2 red bell peppers, cut into 1/2 squares 1/4 cup liquid tamarind concentrate or 2 tablespoons tamarind paste mixed with 2 tablespoons water 1/2 cup thinly sliced fresh basil, divided 2 tablespoons fish sauce (such as nam pla or nuoc nam) 1 tablespoon fresh lime juice 1 12-ounce package firm tofu, drained, patted dry, cut into 1 cubes Kosher salt 1/4 cup chopped peanuts Steamed jasmine rice
preparation
Heat oil in a large heavy wide pot over medium heat. Add shallots, Panang Curry Paste , and ginger; stir until shallots begin to soften, 23 minutes. Add 1/3 cup coconut milk; stir until browned, about 4 minutes. Add remaining 2 cups coconut milk, 1 1/2 cups vegetable stock, lime leaves, and chiles; stir to blend, scraping up browned bits. Add kabocha squash to pot, set on sides so all pieces fit in a single layer. Bring to a boil, reduce heat to medium-low, cover, and simmer until squash is almost tender, 1520 minutes. Remove squash from pot; stir in cauliflower, carrots, and peppers. Return squash to pot, placing on top of vegetables; cook until all vegetables are tender, 1015 minutes. Transfer squash to a plate. Stir tamarind concentrate, half of basil, fish sauce, and lime juice into pot; add tofu. Cover and simmer until heated through, about 2 minutes, adding more stock if too thick. Season to taste with salt. Divide curry among bowls; top each with 1 wedge of squash; sprinkle remaining basil and peanuts over. Serve curry with steamed jasmine rice.
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128
Cinnamon-Scented Breakfast Quinoa

yield: Makes 4 servings active time: 5 minutes total time: 30 minutes Is quinoa the new breakfast of champions? According to a marathon runner friend, it is. She loads up on quinoa before every race. But you dont have to be an athlete to get an energy boost from it. My husband and I find that a big bowl of quinoa in the morning holds us well into the afternoon. We love the chewy texture and earthier flavor of the red quinoa, but because it costs a bit more than the white variety, I often mix the two. If you add some of the black, youll really start the day on a colorful note. Feel free to add as many accompaniments as you wish. Im a big fan of flaky sea salt and love the surprise of a little briny crunch on top of my morning cereal.
preparation
indgredients
1 cup quinoa (all red or a mix of red, white, or black) 1 1/2 cups water 2 cinnamon sticks 1/4 teaspoon salt Accompaniments: Broken or chopped walnuts, pure maple syrup or honey, milk, and flaky sea salt such as Maldon Wash quinoa in several changes of water in a bowl, rubbing grains and letting them settle before pouring off water (if quinoa does not settle, drain in a large finemesh sieve after each rinse), until water is clear. Drain washed quinoa well in a large fine-mesh sieve. Combine all ingredients in a heavy medium saucepan and bring to a boil, covered. Reduce heat to low and cook, covered, until water is absorbed and quinoa is tender, about 20 minutes. Remove pan from heat and let stand, covered, 5 minutes. Fluff with a fork and keep covered to keep warm. Remove cinnamon sticks. Divide quinoa among bowls and top with walnuts, maple syrup or honey, milk, and sea salt.
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129
Black Bean-Corn Burger

yield: Makes 4 servings This veggie-licious burger provides 12 grams of filling fiber, nearly half of your recommended daily intake. Cool beans!
indgredients
1 can (15 ounce) low-sodium black beans, rinsed and drained 3/4 cup corn, thawed if frozen 1/2 red bell pepper, cut into 1/4inch dice 1/4 cup whole-wheat breadcrumbs 1/4 cup chopped fresh cilantro 3 large egg whites, lightly beaten 1 tablespoon chopped chipotle chile in adobo 1/2 teaspoon dried oregano 1/2 teaspoon ground cumin 1 tablespoon plus 1 teaspoon olive oil, divided 8 cups baby spinach Pinch of nutmeg 1/2 avocado, mashed 1/3 cup reduced-fat sour cream 1 teaspoon fresh lime juice 4 whole-wheat hamburger buns, split
preparation
In a bowl, combine beans, corn, bell pepper, breadcrumbs, cilantro, egg whites, chipotle, oregano and cumin. Form bean mixture into four 3/4-inch-thick patties. In a large nonstick skillet, heat 1 tablespoon oil over mediumhigh heat. Cook patties, turning once, until browned, 5 minutes per side; remove from pan. In same skillet, saut spinach in remaining 1 teaspoon oil over medium-high heat until wilted, 3 minutes; season with nutmeg and salt and freshly ground black pepper. In another bowl, mix avocado with sour cream and juice. Place 1/4 of cooked spinach on bottom of each bun, then 1 burger and 1/4 avocado mixture. Top with other bun half.
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130
Polenta Stack With Navy Bean Salad

yield: Makes 4 servings Summer colds? Not you! Each serving of this dish delivers all the immunityboosting vitamin C you need per day.
indgredients
Vegetable oil cooking spray 2 cans (15.5 ounces each) navy beans, rinsed and drained 1 pound plum tomatoes, chopped 1/2 cup basil, chopped, plus 15 leaves for garnish 10 ounces crumbled feta, divided 1 tube (18 ounces) prepared polenta, cut into 16 slices 1 pound zucchini, cut into 1/4inch slices 2 bottles (7 ounces each) roasted red peppers, drained
preparation
Heat grill. Fold four 18-inch-long pieces of foil in half; unfold and coat inside with cooking spray. Combine beans, tomatoes, chopped basil and 5 ounces feta in a bowl. Place 1/4 of bean mixture in center of 1 half of each piece of foil. Working 1 packet at a time, place 4 slices polenta in an overlapping circle over beans. Top with 1/4 of zucchini slices, 1/4 of red peppers and 1/4 of remaining 5 ounces feta. Fold foil to close and crimp edges to seal packets; place on grill; close lid; cook until packets are fully puffed, 10 minutes. Carefully cut foil to open and garnish with basil leaves. Serve.
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131
Whole Wheat Pancakes

yield: Makes 2 servings Whole-wheat pancakes are as tasty as the buttermilk kind. They also offer extra fiber, which will keep you feeling so full that youll need only a light lunch.
indgredients
Pancakes Vegetable-oil cooking spray 3/4 cup whole-wheat pancake mix 3/4 cup skim milk 1 egg (For 33 mg less cholesterol, 0.5 g less saturated fat and 65 mg more omega-3 fatty acids, look for omega-3 specialty eggs such as Egglands Best.) 1/4 cup maple syrup 1 cup frozen blueberries or frozen strawberries, thawed (optional) Bacon 4 slices reduced-fat (30 or 40 percent) center-cut bacon Eggs Vegetable-oil cooking spray 4 egg whites (or 1/2 cup egg substitute) 2 whole eggs (For cholesterol and saturated fat savings, use Egglands Best.) 1/4 cup nonfat milk 1/4 tsp black pepper 1/4 tsp onion powder (optional)
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preparation
For pancakes Coat a nonstick skillet with cooking spray and heat over low to medium. Whisk together pancake mix, milk, and egg. Pour 4 medium-sized pancakes (about 1/4 cup batter each) onto the hot skillet. Cook about 3 minutes; flip and cook about 3 minutes more. Transfer to serving plate and keep warm until eggs are cooked. Serve with syrup (and berries, if desired). For bacon: Prepare according to package directions; drain on 2 paper towels. Transfer to serving plate after 5 minutes; keep warm. For eggs: Coat a nonstick skillet with cooking spray and heat over low to medium. Thoroughly whisk together all ingredients. Pour into skillet and stir occasionally to scramble. Transfer to serving plate with pancakes and bacon and serve immediately.
132
Arugula, Fennel and Orange Salad

1/4 cup minced shallots 3 tablespoons extra-virgin olive oil 1 1/2 tablespoons fresh lemon juice 2 large oranges 7 cups arugula (about 10 large bunches), trimmed 1 large fennel bulb, quartered lengthwise, cored, thinly sliced crosswise 1 small red onion, thinly sliced
indgredients
1/4 cup minced shallots 3 tablespoons extra-virgin olive oil 1 1/2 tablespoons fresh lemon juice 2 large oranges 7 cups arugula (about 10 large bunches), trimmed 1 large fennel bulb, quartered lengthwise, cored, thinly sliced crosswise 1 small red onion, thinly sliced
preparation
Whisk minced shallots, olive oil and lemon juice in medium bowl to blend. Season dressing to taste with salt and pepper. Cut all peel and white pith from oranges. Using small sharp knife, cut between membranes to release segments. Combine arugula, fennel and onion in large bowl. Toss with enough dressing to coat. Add orange segments; toss to combine. Season salad to taste with salt and pepper and serve.
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133
Tuscan Tuna-and-Bean Sandwiches

yield: Makes 4 servings active time: 30 min total time: 30 min Tired of the same old tuna sandwich? Try this mayoless version it just may be the best weve ever tasted.
indgredients
For beans 1 (14- to 15-oz) can cannellini beans, rinsed and drained 2 garlic cloves, finely chopped 1 tablespoon fresh lemon juice 2 tablespoons olive oil 2 tablespoons chopped fresh flatleaf parsley or basil 1/4 teaspoon salt 1/4 teaspoon black pepper For tuna salad 2 (6-oz) cans Italian tuna in oil, drained 2 tablespoons finely chopped fresh basil or flat-leaf parsley 1/4 cup pitted Kalamata or other brine-cured black olives, finely chopped 1 celery rib, finely chopped 2 tablespoons finely chopped red onion 2 tablespoons olive oil 1 tablespoon fresh lemon juice 1/4 teaspoon salt 1/8 teaspoon black pepper For sandwiches 8 (1/3-inch-thick) slices rustic Italian bread (from a round crusty loaf) or 4 (4-inch-long) oval panini rolls 1 cup loosely packed trimmed watercress sprigs
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preparation
Prepare beans: Coarsely mash beans with a fork in a bowl, then stir in garlic, lemon juice, oil, parsley, salt, and pepper. Make tuna: Flake tuna in a bowl with a fork, then stir in basil, olives, celery, onion, oil, lemon juice, salt, and pepper until combined. Assemble sandwiches: Spoon one fourth of bean mixture on 1 slice of bread, then top with one fourth of tuna salad, some watercress, and a slice of bread. Make 3 more sandwiches in same manner.
134
Mint Julep Pineapple

active time: 30 min total time: 30 min Just in time for Derby Day, this dessert has fewer calories than a mint julep (and you can drive home afterward).
indgredients
2 tablespoons bourbon or blended whiskey 1/4 cup finely chopped fresh mint plus 2 tablespoons whole small fresh mint leaves 1 tablespoon sugar 1 medium pineapple (2 lb; labeled extra sweet)
preparation
Stir together bourbon, chopped mint, and sugar in a small bowl. Let stand 20 minutes (to allow flavors to develop). Meanwhile, trim, peel, quarter, and core pineapple, then cut crosswise into 1/8-inch-thick slices and transfer to a bowl. Pour bourbon mixture through a sieve onto pineapple. Add whole mint leaves and gently toss to combine.
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135
Pepper-Grilled Steak with Chopped Summer Salad

yield: Makes 6 servings One large steak serves six when its topped with a light and tangy salsa-salad.
indgredients
2 large garlic cloves, pressed 1 3/4 teaspoons coarsely ground black pepper 1 1/4 teaspoons coarse kosher salt 1 2-pound 1 1/2-inch-thick top sirloin steak Nonstick vegetable oil spray 1 cup diced tomatoes 1 cup baby arugula or chopped regular arugula 1/2 cup (generous) diced red onion 1/2 cup crumbled feta cheese 3 tablespoons chopped pitted Kalamata olives 1 1/2 tablespoons extra-virgin olive oil 1 jalapeo chile, seeded, finely chopped (about 4 teaspoons)
preparation
Mix garlic, pepper, and 1 1/4 teaspoons coarse salt in small bowl; rub all over steak. Let stand at room temperature 1 hour. Spray barbecue grill with nonstick spray. Prepare barbecue (medium-high heat). Grill steak until charred and cooked to desired doneness, about 7 minutes per side for medium-rare. Let rest 10 minutes. Mix tomatoes and all remaining ingredients in medium bowl. Season to taste with salt and pepper. Thinly slice steak; arrange on plate. Spoon salad over steak and serve.
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136
Mint Julep Pineapple

active time: 30 min total time: 30 min Just in time for Derby Day, this dessert has fewer calories than a mint julep (and you can drive home afterward).
indgredients
2 tablespoons bourbon or blended whiskey 1/4 cup finely chopped fresh mint plus 2 tablespoons whole small fresh mint leaves 1 tablespoon sugar 1 medium pineapple (2 lb; labeled extra sweet)
preparation
Stir together bourbon, chopped mint, and sugar in a small bowl. Let stand 20 minutes (to allow flavors to develop). Meanwhile, trim, peel, quarter, and core pineapple, then cut crosswise into 1/8-inch-thick slices and transfer to a bowl. Pour bourbon mixture through a sieve onto pineapple. Add whole mint leaves and gently toss to combine.
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137
Coffee-Crusted Sirloin with Jalapeo Red-Eye Gravy

yield: Makes 4 servings Editors note: The recipe below is part of a healthy and delicious spa menu developed exclusively for Epicurious by Lake Austin Spa Resort. Back in the 1800s, trail driving cowboys some of the worlds foremost experts at putting whatever was at hand to good use made the first red-eye gravy by swirling some coffee, mixed with a little flour, in a skillet full of juices from panfried steaks. This concoction, along with pinto beans and Dutch oven biscuits, filled many a belly between Texas and the stockyards in Kansas City. Today, most of us are punching clocks instead of cattle, but a sizzling steak with red-eye gravy can still be mighty tasty. The dry rub for the steaks, made with ground coffee beans, doesnt taste anything like it sounds. Give it a try, lest folks take you for a complete greenhorn, podnah.
preparation
indgredients
1/2 cup ground coffee beans 1/4 teaspoon garlic powder 1/2 teaspoon black pepper 1/2 teaspoon salt 4 (4-ounce) all-natural sirloin steaks, trimmed 1 teaspoon canola oil 1 cup brewed coffee 1 cup beef stock 1/4 cup jalapeo jelly 1 tablespoon brown sugar 1 tablespoon lemon juice 2 teaspoons cornstarch, dissolved in a little additional coffee Combine 1/2 cup ground coffee, garlic powder, pepper and salt in a flat-bottom soup bowl or pie plate. Dredge the steaks in the mixture, coating both sides. Heat the canola oil in a cast-iron skillet with an ovenproof handle over high heat. Spray the steaks with nonstick cooking spray. Sear the steaks in the skillet, turning to sear both sides. Transfer the skillet to a 450F oven to finish cooking the steaks to the desired doneness. Remove the skillet from the oven; transfer the steaks to a plate and keep warm. Combine 1 cup brewed coffee and the stock in the hot skillet, stirring with a wooden spoon to incorporate all the brown bits. Cook over medium-high heat until the liquid is reduced to 1 cup. Add the jelly, brown sugar, lemon juice, cornstarch mixture and any accumulated juices from the steaks; mix well. Serve the gravy over the steaks.
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138
Indian Corn Pudding

yield: Makes 12 (3/4-cup) servings
preparation
Preheat oven to 350F. Coat 8-inch springform pan with nonstick spray. Line outside of pan with foil to prevent batter from leaking and place on cookie sheet (see tip, below). Place tortillas directly on oven rack and toast, turning halfway through, until crisp and dry, about 5 minutes. Let cool, then grind finely in clean spice grinder or small food processor. Set aside. Using tongs, hold poblano over stovetop burner on high heat, turning frequently, until blackened all over, 5 to 10 minutes. (Alternatively, roast under broiler, turning and watching carefully.) Place in medium bowl, cover with plate, and let steam until cool enough to handle, 10 to 15 minutes. Using paper towels, wipe away charred skin. Cut out and discard stem and core. Halve pepper lengthwise, scrape out seeds, and dice half pepper, reserving remainder for another use. Set aside diced pepper. In food processor, pure 2 1/2 cups corn and 1/2 cup milk until smooth. Set aside. In medium skillet over medium heat, warm oil. Add onion and 1/4 teaspoon salt and cook, stirring occasionally, until softened, about 3 to 4 minutes. Add garlic and cook, stirring constantly, until fragrant and slightly softened, about 30 seconds. Transfer onions and garlic to large bowl. Add ground tortillas, diced poblano, pured corn, remaining 1/2 cup corn, remaining 1 cup milk, remaining 3/4 teaspoon salt, eggs, cheese, sour cream, masa harina, and sugar. Whisk to combine. Scrape mixture into pan and bake until center is just set, 40 to 50 minutes. Cool 5 minutes in pan on rack. Carefully invert pan onto serving platter and release sides. Remove bottom of pan (now on top) and serve.
indgredients
Nonstick vegetable oil spray Two 6-inch corn tortillas 1 poblano chile 3 cups corn kernels, thawed if frozen 1 1/2 cups 2-percent milk 1/2 teaspoon canola oil 1 cup diced onion 1 teaspoon salt 2 garlic cloves, minced 2 large eggs plus 2 large egg whites, lightly beaten 3/4 cup grated reduced-fat Cheddar (about 3 ounces) 1/2 cup fat-free sour cream 3 tablespoons masa harina de maiz (see tip, below) 1 teaspoon sugar
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139
Turkish-Spiced Chicken Kebabs with Pomegranate Relish and Tahini Yogurt

yield: Makes 4 servings active time: 35 minutes total time: 1 hour 35 minutes Ana Sortun, chef-owner of Oleana in Cambridge, Massachusetts, is known for her modern interpretation of Middle Eastern and Turkish cuisine. When it comes to chicken breasts, she seeks out local, organic birds and chooses a flavorful spice rub. One of her favorite seasonings is baharat, a Middle Eastern spice mixture that includes cumin, oregano, and dried mint. Here, she pairs chicken skewers with a cooling yogurt sauce and a colorful pomegranate and pistachio relish.
indgredients
Tahini yogurt: 3 1/2 tablespoons fresh lemon juice 1 tablespoon Baharat Seasoning 1 large garlic clove, pressed 1/2 cup plain whole-milk Greek-style yogurt 1/4 cup tahini (sesame seed paste) Pomegranate relish: 1 1/4 cups pomegranate seeds 2/3 cup shelled unsalted natural pistachios, coarsely chopped 1/3 cup coarsely chopped fresh Italian parsley 2 1/2 tablespoons olive oil 2 1/2 teaspoons fresh lemon juice Chicken: 1/2 cup coarsely grated onion 2 tablespoons fresh lemon juice 2 tablespoons olive oil 2 teaspoons Baharat Seasoning 4 skinless boneless chicken breast halves, each halved lengthwise, then cut crosswise into 3 pieces Warm pita breads Special equipment: 4 10- to 12-inchlong metal skewers
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preparation
For tahini yogurt: Combine lemon juice, Baharat Seasoning, and garlic in medium bowl; stir to blend. Let stand 5 minutes. Whisk in yogurt and tahini. Season tahini yogurt to taste with salt. DO AHEAD: Can be made up to 2 hours ahead. Let stand at room temperature. For pomegranate relish: Mix all ingredients in medium bowl. Season to taste with salt and freshly ground black pepper. DO AHEAD: Can be made 2 hours ahead. Let stand at room temperature. For chicken: Whisk first 4 ingredients in large bowl. Add chicken. Sprinkle with salt and pepper. Marinate at room temperature at least 1 hour and up to 2 hours. Preheat broiler. Thread 6 chicken pieces onto each skewer. Sprinkle with salt and pepper. Place on small rimmed baking sheet. Broil chicken until cooked through, 5 to 6 minutes per side. Arrange kebabs on platter. Serve with tahini yogurt, pomegranate relish, and warm pita breads.
140
Honeydew-Kiwi Smoothie
yield: Makes 2 servings Fresh mint and lime juice add a bright finish to this drink.
indgredients
2 cups 1-inch cubes peeled seeded honeydew melon 2 cups crushed ice 1 1/4 cups 1/2-inch cubes peeled kiwi 10 large fresh mint leaves 1 tablespoon fresh lime juice 1 tablespoon honey
preparation
Combine all ingredients in blender and process until smooth. Divide smoothie between 2 glasses and serve.
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141
South Indian Lentil Cakes with Raita

yield: Makes 2 to 4 servings At Philadelphias Bindi, legumes and rice are soaked, ground with herbs and spices, then formed into patties and pan-fried to make these cakes.
indgredients
Raita: 1 head of garlic 1 tablespoon extra-virgin olive oil Kosher salt, freshly ground pepper 1/4 teaspoon cumin seeds 1 cup plain low-fat yogurt 1/4 cup finely chopped peeled seeded cucumber 1 teaspoon chopped fresh cilantro 1 teaspoon chopped fresh mint 1 teaspoon minced seeded jalapeo 1/2 teaspoon (or more) fresh lemon juice Lentil cakes: 1/2 cup mixed dried legumes (such as lentils and whole mung beans) 1/4 cup basmati rice 1 garlic clove, minced 1 teaspoon chopped peeled fresh ginger 1/2 jalapeo, seeded, minced 1 cup leaves from pea tendrils, arugula, or spinach, chopped 1/2 cup peas (from about 8 ounces peas in pods), chopped 1/4 cup chopped fresh cilantro 1/4 cup chopped scallions 3 tablespoons chopped fresh mint 1 teaspoon kosher salt 1 teaspoon freshly ground black pepper 4 tablespoons extra-virgin olive oil, divided
preparation
For raita: Preheat oven to 450F. Cut top 1/2 off head of garlic; discard. Place garlic on a sheet of foil. Drizzle with oil; sprinkle with salt and pepper. Wrap in foil. Roast until tender, about 45 minutes. Let cool. Squeeze cloves from skins, keeping cloves intact. Stir cumin in a small dry skillet over medium heat until deep brown, 2-3 minutes. Let cool. Finely grind in a spice mill. Mix yogurt, cucumber, cilantro, mint, jalapeo, and 1/2 teaspoon lemon juice in a medium bowl. Stir in cumin. Season with salt, pepper, and more lemon juice, if desired. For lentil cakes: Rinse legumes; place in a medium bowl with rice. Add water to cover by 3. Let legumes and rice soak at room temperature for 3-5 hours. Drain legumes and rice; transfer to a food processor. Add garlic, ginger, and jalapeo. Process until grainy paste forms (add 1-2 tablespoons water if necessary). Transfer to a large bowl; mix in tendrils and next 6 ingredients. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Spoon 4 scant 1/4-cupfuls of batter into skillet, flattening with the back of a measuring cup into 1/4-thick cakes. Reduce heat to medium; saut until golden brown and cooked through, adding 1 more tablespoon oil when cakes are flipped, about 4-5 minutes per side. Repeat with remaining oil and batter. Divide raita among plates; top with a roasted garlic clove. Place 2 cakes on each plate.
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142
Pasta with Chickpeas and Charred Tomatoes

yield: Makes 4 servings active time: 30 minutes total time: 30 minutes
indgredients
8 ounces penne pasta 1/2 cup purchased plain hummus 2 tablespoons extra-virgin olive oil 2 12-ounce bags cherry tomatoes 1 15-ounce can chickpeas (garbanzo beans), drained 3 garlic cloves, pressed 1 teaspoon smoked paprika 1/2 cup halved pitted kalamata olives 1/2 cup chopped fresh cilantro
preparation
Cook pasta in large pot of boiling salted water until tender but still firm to bite, stirring occasionally. Drain, reserving 1/2 cup cooking liquid. Whisk hummus into liquid. Meanwhile, heat oil in large heavy skillet over high heat. Add cherry tomatoes; sprinkle with salt and pepper. Cook until blackened in spots, shaking skillet occasionally, about 8 minutes. Mix in chickpeas, garlic, and smoked paprika. Crush some of tomatoes to release juices. Add pasta and enough hummus mixture to coat. Mix in olives and cilantro; season with salt and pepper.
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143
Chunky Peach Popsicle

Servings: 12 popsicles, 2 ounces each Prep: 15 mins Total: 2 hrs 15 mins
indgredients
1 1/4 pounds ripe peaches, (3-4 medium), halved and pitted Juice of 1 lemon 1/4 cup freshly squeezed orange juice 1/4 cup sugar, or to taste 1/4 teaspoon vanilla extract
preparation
1. Coarsely chop peaches in a food processor. Transfer 1 cup of the chunky peaches to a medium bowl. Add lemon juice, orange juice and sugar to taste (depending on the sweetness of the peaches) to the food processor. Puree until smooth. Add to the bowl with the chunky peaches and stir in vanilla. 2. Divide the mixture among twelve 2-ounce or eight 3-ounce freezer-pop molds (or small paper cups). Freeze until beginning to set, about 1 hour. Insert frozen-treat sticks and freeze until completely firm, about 1 hour more. Tip: MAKE AHEAD TIP: Store in the freezer for up to 3 weeks. | Equipment: Twelve 2-ounce or eight 3-ounce freezer-pop molds, or small paper cups with frozen-treat sticks
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144
Sweet Potato Cakes with Mango-Pineapple Chutney

yield: Makes 8 servings The mango-pineapple chutney is a delicious condiment for these exotic potato cakes, which would be great with poached eggs for brunch.
preparation
indgredients
Chutney: 1 1/3 cups 1/3-inch cubes peeled cored fresh pineapple 1/2 large mango, peeled, cut into 1/3-inch cubes (2/3 cup) 1/2 cup sugar 6 tablespoons white wine vinegar 2 garlic cloves, pressed 1 teaspoon ground cumin 1 teaspoon cumin seeds 4 whole cloves 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper Potato cakes: 1 8-ounce red-skinned sweet potato (yam) 1 8-ounce russet potato 3 tablespoons grated onion 2 large eggs, beaten to blend 2 tablespoons finely chopped fresh cilantro plus sprigs for garnish 1 tablespoon all purpose flour 2 teaspoons curry powder 1 teaspoon sea salt 2 tablespoons vegetable oil 1 cup Greek-style yogurt* For chutney: Combine all ingredients in heavy medium saucepan. Simmer over medium heat 15 minutes, stirring occasionally. Remove from heat and set aside. For potato cakes: Heat oven to 300F. Peel both potatoes and coarsely grate into medium bowl. Place grated potatoes and onion in clean cloth and squeeze out excess liquid. Place potatoes and onion in large bowl. Add eggs, chopped cilantro, flour, curry powder, and sea salt; mix to incorporate evenly. Line baking sheet with paper towel. Heat oil in heavy large skillet over medium-high heat. Measure scant 1/4 cupful of mixture, shape into ball, and add to skillet. Using spatula, gently flatten ball to 1/3-inch-thick, 3-inch-diameter pancake. Repeat, forming 3 more pancakes. Fry until golden, about 3 minutes per side. Transfer pancakes to prepared baking sheet; keep warm in oven. Repeat with remaining mixture for total of 8 pancakes. Place pancakes on plates. Spoon yogurt, then chutney atop pancakes. Sprinkle with freshly ground black pepper; garnish with cilantro sprigs. * A thick yogurt; sold at some supermarkets and at specialty foods stores (such as Trader Joes and Whole Foods markets) and Greek markets. If unavailable, place regular yogurt in cheesecloth-lined strainer set over large bowl. Cover; chill overnight to drain.
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145
Miso Soup with Vegetables and Tofu

yield: Makes 4 servings Tofu is a surprisingly rich source of calcium, which may discourage your body from storing fat, especially in the tummy region. Break out the bikini!
indgredients
2 1/2 tablespoons red miso (or more to taste) 1 large clove garlic, chopped 1 teaspoon finely grated ginger 1 1/2 tablespoons rice wine vinegar, divided 1/2 pound firm tofu, cut into cubes 1/4 pound snow peas, trimmed 4 large radishes, thinly sliced 4 scallions, thinly sliced 1 cup pea shoots, sunflower sprouts or radish sprouts 2 teaspoons toasted sesame oil
preparation
Blend miso with garlic, ginger, 1 cup cool water and 1 tablespoon vinegar in a food processor until smooth. Transfer miso broth to a bowl; stir in 2 cups cool water. Divide broth, tofu, snow peas, radishes and scallions among 4 bowls. Toss pea shoots with remaining 1/2 tablespoon vinegar and oil; garnish each bowl before serving.
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146
Vegetable and Chickpea Ragout

indgredients
1 can (14.5 ounces) diced tomatoes 1 cup canned chickpeas, rinsed and drained 1/2 cup Onion and Garlic Mix 1/2 cup Broccoli and Red Bell Pepper Mix 1/2 teaspoon salt 1/4 teaspoon dried oregano 1/4 teaspoon black pepper 1/8 teaspoon red pepper flakes 4 artichoke hearts in water, drained and quartered 1/2 cup frozen peas 1/4 cup sliced black olives 1/2 cup whole-wheat penne, cooked 1/4 cup chopped fresh basil
preparation
Simmer tomatoes, chickpeas, Onion and Garlic Mix, Broccoli and Red Bell Pepper Mix, salt, oregano, pepper, pepper flakes and cup water in a medium pot until liquid reduces by half, about 20 minutes. Add artichokes, peas and olives; cook 10 minutes more. Quick tip: While cooking, make the filling for the shepherds pie. If not eating immediately, pour into an airtight container and freeze. Otherwise, toss with penne and basil and serve. To reheat: Microwave on high 2 minutes; stir; microwave 2 minutes more. Mix with penne and basil.
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147
Chocolate and Nut Butter Bites

Servings: 4 servings Prep: 5 mins Total: 5 mins
indgredients
INGREDIENTS 8 1/4-ounce squares bittersweet chocolate 4 teaspoons almond, cashew or pistachio butter
preparation
1. Top each chocolate square with 1/2 teaspoon nut butter of your choice (almond, cashew, pistachio).
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148
Yogurt with Granola, Tropical Fruit, and Crystallized Ginger

indgredients
3 cups diced peeled tropical fruit (such as pineapple, mango, and kiwi) 1/3 cup honey 1/3 cup finely chopped crystallized ginger plus additional for garnish 2 1/2 cups plain nonfat or reduced-fat (2%) Greek-style yogurt,* divided 2 cups purchased granola (with nuts and dried fruits, if desired)
preparation
Mix fruit, honey, and 1/3 cup crystallized ginger in medium bowl. Spoon 1/2 cup yogurt into each bowl. Top each with 1/2 cup granola, then 3/4 cup fruit mixture. Spoon remaining 1/2 cup yogurt in dollops over fruit. Garnish with more chopped crystallized ginger and serve. *A thick yogurt; sold at some supermarkets and at specialty foods stores and Greek markets.
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149
Chickpea Salad with Lemon, Parmesan, and Fresh Herbs

yield: Makes 2 servings active time: 10 minutes total time: 10 minutes The beauty of this basic recipe is that it can be tweaked in numerous ways. For a spicy version, add some sriracha sauce. Try swapping out the lemon juice for lime juice and use feta cheese instead of Parmesan and mix in some chopped fresh cilantro and chopped red onion or shallot. For a curried chickpea salad, leave out the Parmesan and add curry powder to taste, dried currants, sliced green onions, and shredded carrots.
indgredients
1 15-to 15 1/2-ounce can chickpeas (garbanzo beans), rinsed, drained 2 tablespoons chopped fresh basil 2 tablespoons chopped fresh Italian parsley 2 tablespoons fresh lemon juice 4 teaspoons extra-virgin olive oil 1 small garlic clove, pressed 1/3 cup (packed) freshly grated Parmesan cheese Coarse kosher salt
preparation
Combine rinsed and drained chickpeas, chopped fresh basil, chopped Italian parsley, fresh lemon juice, extravirgin olive oil, and pressed garlic clove in medium bowl. Add grated Parmesan cheese and toss gently to blend all ingredients thoroughly. Season chickpea salad to taste with coarse kosher salt and freshly ground black pepper. DO AHEAD: Chickpea salad can be made 4 hours ahead. Cover and refrigerate. Serve salad chilled or at room temperature.
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150
Multi-Grain Penne with Hazelnut Pesto, Green Beans, and Parmesan

indgredients
2 cups (packed) fresh Italian parsley 2/3 cup hazelnuts, toasted 2 tablespoons fresh lemon juice 1 tablespoon finely grated lemon peel 2 garlic cloves, peeled 1/3 cup plus 1 tablespoon olive oil 1 14.5-ounce box multi-grain penne 1 8-ounce bag trimmed French green beans (haricots verts) 2 bunches green onions, sliced 1/3 cup freshly grated Parmesan cheese
preparation
Blend first 5 ingredients and 1/3 cup oil in processor until nuts are finely chopped. Season pesto with salt and pepper. Cook pasta in large pot of boiling salted water until almost tender but still firm to bite, stirring occasionally. Add beans; cook until crisp-tender, about 2 minutes. Heat remaining 1 tablespoon oil in nonstick skillet over medium-high heat. Add onions; saut until tender, 3 to 4 minutes. Drain pasta and beans; reserve 1 cup cooking liquid. Return pasta and beans to pot. Toss with pesto, onions, 3/4 cup cooking liquid, and cheese. Season with salt and pepper.
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151
Strawberry Frozen Yogurt
Servings: 6 servings, 1/2 cup each Prep: 15 mins Total: 2 hrs 45 mins
indgredients
4 cups strawberries, hulled 1/3 cup sugar 2 tablespoons orange juice 1/2 cup nonfat or low-fat plain yogurt
preparation
1. Place berries in a food processor and process until smooth, scraping down the sides as necessary. Add sugar and orange juice; process for a few seconds. Add yogurt and pulse several times until blended. Transfer to a bowl. Cover and refrigerate until chilled, about 1 hour or overnight. 2. Pour the strawberry mixture into an ice cream maker and freeze according to manufacturers directions. Serve immediately or transfer to a storage container and let harden in the freezer for 1 to 1 1/2 hours. Serve in chilled dishes. Tip: MAKE AHEAD TIP: Freeze for up to 1 week. Let soften in the refrigerator for 1/2 hour before serving. Equipment: Ice cream maker
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152
Sunny-Side-up Eggs on Mustard-Creamed Spinach with Crispy Crumbs

indgredients
1/2 cup coarse fresh breadcrumbs made from crustless country-style bread 5 teaspoons dijon mustard, divided 2 teaspoons plus 1 tablespoon olive oil 1/2 teaspoon mustard seeds 1 9-ounce package fresh spinach leaves 3 tablespoons half and half 1 teaspoon chopped fresh thyme 2 large eggs Fresh thyme sprigs (for garnish)
preparation
Preheat oven to 400F. Toss crumbs with 2 teaspoons mustard, 2 teaspoons oil, and mustard seeds in medium bowl to coat. Scatter on rimmed baking sheet. Bake until golden and crisp, 6 to 8 minutes. Meanwhile, add enough water to deep large nonstick skillet to cover bottom. Add spinach; toss over high heat to wilt, about 2 minutes. Scrape into sieve set over bowl; press out liquid. Wipe out skillet; reserve. Transfer spinach to medium saucepan. Add 3 teaspoons mustard, half and half, and chopped thyme. Stir over medium heat until thick, about 3 minutes. Season with freshly ground black pepper. Remove from heat. Heat remaining 1 tablespoon oil in reserved skillet over medium-high heat. Crack eggs into skillet, spacing apart. Fry until whites are cooked through, 3 to 4 minutes. Divide spinach between 2 plates, spreading out as base for eggs. Top with eggs, crumbs, and thyme sprigs.
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153
Shrimp Gazpacho
yield: Serves 6
indgredients
2 garlic cloves, chopped 2 tablespoons olive oil 2 tablespoons red wine vinegar 2 tablespoons fresh lemon juice 1/2 pound cooked large shrimp, peeled, deveined 3/4 pound large plum tomatoes (about 6), seeded, chopped 1 green bell pepper, chopped 1 red bell pepper, chopped 1/2 large cucumber, peeled, seeded, chopped 1 bunch green onions, chopped 1/2 bunch fresh cilantro leaves, chopped 1 large jalapeo chili, minced 4 1/2 cups tomato juice, chilled Lemon wedges
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preparation
Combine first 4 ingredients in medium bowl. Add shrimp; cover mixture and refrigerate 1 to 2 hours. Combine tomatoes, green and red bell peppers, cucumber, green onions, cilantro and jalapeo in large bowl. Add tomato juice. Stir in shrimp mixture. Season to taste with salt and pepper. (Can be prepared 6 hours ahead. Cover and refrigerate.) Ladle soup into bowls. Garnish with lemon wedges and serve.
154
Salmon Burgers with Spinach and Ginger

yield: Makes 4 servings active time: 40 min total time: 45 mi
indgredients
1 lb salmon fillet, skinned 4 oz baby spinach, coarsely chopped (3 cups) 3 scallions, minced 1 tablespoon finely grated peeled fresh ginger 1/4 teaspoon salt 1/4 teaspoon black pepper 1 large egg white 1 tablespoon soy sauce Vegetable oil for brushing skillet 2 tablespoons pickled ginger
preparation
Cut salmon into 1/4-inch dice, then stir together with spinach, scallions, ginger, salt, and pepper in a large bowl until well combined. Beat together egg white and soy sauce in a small bowl and stir into salmon mixture, then form into 4 (1/2-inchthick) patties. Heat a 12-inch nonstick skillet over moderate heat until hot and lightly brush with oil. Cook patties, carefully turning once, until golden brown and cooked through, 6 to 7 minutes total. Serve each burger topped with 1 1/2 teaspoons pickled ginger. Cooks note: Patties can be formed 4 hours ahead and chilled on a wax paperlined baking sheet, then covered with plastic wrap.
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155
Broiled, Marinated Eggplant
yield: Serves 6
indgredients
2 garlic cloves, chopped 2 tablespoons olive oil 2 tablespoons red wine vinegar 2 tablespoons fresh lemon juice 1/2 pound cooked large shrimp, peeled, deveined 3/4 pound large plum tomatoes (about 6), seeded, chopped 1 green bell pepper, chopped 1 red bell pepper, chopped 1/2 large cucumber, peeled, seeded, chopped 1 bunch green onions, chopped 1/2 bunch fresh cilantro leaves, chopped 1 large jalapeo chili, minced 4 1/2 cups tomato juice, chilled Lemon wedges
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preparation
Combine first 4 ingredients in medium bowl. Add shrimp; cover mixture and refrigerate 1 to 2 hours. Combine tomatoes, green and red bell peppers, cucumber, green onions, cilantro and jalapeo in large bowl. Add tomato juice. Stir in shrimp mixture. Season to taste with salt and pepper. (Can be prepared 6 hours ahead. Cover and refrigerate.) Ladle soup into bowls. Garnish with lemon wedges and serve.
156
Grilled Asian Chicken with Bok Choy, Shiitake Mushrooms, and Radishes
yield: Makes 4 servings plus leftovers Be sure to reserve two grilled chicken breasts and a cup of Mango-Sesame Dressing to use in the Asian ChickenNoodle Salad.
indgredients
8 1/3-inch-thick rounds red onion 8 large shiitake mushrooms, stemmed 8 red radishes, trimmed, halved 4 baby bok choy, halved lengthwise 1 large orange bell pepper, cut lengthwise into 8 strips 1 1/4 cups Mango-Sesame Dressing, divided 6 boneless chicken breast halves with skin Nonstick vegetable oil spray
preparation
Arrange all vegetables on large rimmed baking sheet. Brush vegetables lightly on both sides with 1/3 cup Mango-Sesame Dressing; sprinkle with salt and pepper. Arrange chicken on sheet of foil. Brush both sides of chicken with 1/3 cup dressing, then sprinkle with salt and pepper. DO AHEAD: Vegetables and chicken can be prepared 2 hours ahead. Let stand at room temperature. Coat grill rack generously with nonstick spray and prepare barbecue (medium-high heat). Grill vegetables until just tender, turning occasionally, about 8 minutes for onion rounds and 4 minutes for mushrooms, radishes, bok choy, and pepper strips. Return all vegetables to same baking sheet. Grill chicken until cooked through, 5 to 6 minutes per side. Transfer chicken to cutting board. Let stand 5 to 10 minutes. Cool 2 chicken breasts; wrap and chill for Asian Chicken-Noodle Salad. Arrange remaining 4 chicken breasts and vegetables on platter. Serve with remaining dressing.
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157
Ranch Dip & Crunchy Vegetables

Servings: 6 servings, 2 1/2 tablespoons dip & 1 cup vegetables each Prep: 15 mins Total: 15 mins
indgredients
1/2 cup nonfat buttermilk, (see Tip) 1/3 cup low-fat mayonnaise 2 tablespoons minced fresh dill, or 2 teaspoons dried 1 tablespoon lemon juice 1 teaspoon Dijon mustard 1 teaspoon honey 1/2 teaspoon garlic powder 1/8 teaspoon salt 6 cups vegetables, such as baby carrots, sliced red bell peppers, snap peas, broccoli and cauliflower florets, cucumber spears, grape tomatoes
preparation
1. Whisk buttermilk, mayonnaise, dill, lemon juice, mustard, honey, garlic powder and salt in a medium bowl until combined. Serve the dip with vegetables of your choice. Tips: Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make sour milk: mix 1 tablespoon lemon juice or vinegar to 1 cup milk. MAKE AHEAD TIP: Cover and refrigerate the dip for up to 3 days.
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158
Crunchy Eggs with Piquillo Peppers

yield: Makes 4 servings Chef Nancy Oakes was initially underwhelmed when developing this dish. The eggs were just poached and a little squishy, she says. Frying them in breadcrumbs made things more interesting. For maximum crispiness, chill the poached eggs before giving them a pre-fry roll in the egg whites and panko.
preparation
Line a rimmed baking sheet with plastic wrap. Pour water into a large skillet to a depth of 2. Bring water to a boil; lower heat to maintain a simmer. Add vinegar. Break 1 egg into a small ramekin or bowl. Partially immerse cup in water and quickly slide egg into water. Repeat with remaining 3 eggs. Cook until whites are firm but yolks are still runny, about 3 minutes. Using a slotted spoon, transfer eggs to prepared sheet. Trim eggs ragged edges with a knife. Slide eggs into a medium bowl filled with ice water. Cover bowl; chill until cold.DO AHEAD: Can be made 1 day ahead. Keep chilled. Heat extra-virgin olive oil in a medium heavy skillet over medium heat. Add garlic; saut for 1 minute. Add ham; saut for 1 minute. Add peppers, Sherry, and marjoram; simmer until almost all liquid evaporates, about 10 minutes. Season with salt and pepper. Remove from heat. Using a slotted spoon, transfer eggs to a kitchen towel to drain. Mix panko, thyme, and 1 teaspoon salt in a medium bowl. Place egg whites in another medium bowl; whisk to loosen. Gently roll 1 poached egg in egg whites, then in panko mixture (some bare spots may remain). Place on plate. Repeat with remaining eggs, egg whites, and panko. Heat 3/4 cup olive oil in a medium heavy skillet over medium heat. Gently slide eggs, one at a time, into oil; cook until crumbs begin to brown, about 2 minutes per side. Using slotted spoon, transfer eggs to paper towels to drain. Sprinkle lightly with salt. Divide pepper mixture among 4 plates. Top each with 1 egg and serve.
indgredients
1 tablespoon distilled white vinegar 4 extra-large eggs 2 tablespoons extra-virgin olive oil 4 garlic cloves, thinly sliced 2 ounces thinly sliced Serrano ham or prosciutto, cut into 2x1/4 strips 1/2 cup canned piquillo peppers or roasted red peppers from jar, cut lengthwise into 1/2-wide strips 1/2 cup dry Sherry 2 teaspoons chopped fresh marjoram 1 teaspoon kosher salt plus more for seasoning Freshly ground black pepper 1 cup panko (Japanese breadcrumbs) 1/2 teaspoon chopped fresh thyme 2 large egg whites 3/4 cup olive oil
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159
Buffalo Burgers with Pickled Onions and Smoky Red Pepper Sauce
active time: 1 hr total time: 2 1/2 hr A low-fat alternative to beef, ground buffalo is becoming increasingly available.
preparation
indgredients
For sauce 1 red bell pepper low-fat buttermilk dressing 1 small garlic clove, chopped Rounded 1/4 teaspoon hot Spanish smoked paprika* 1/4 teaspoon salt For pickled onions 2 small red onions (1/2 lb total) 1/2 cup cider vinegar 1/4 cup sugar 1 teaspoon salt For burgers 1/4 teaspoon salt 1/4 teaspoon black pepper 1 lb ground buffalo**, formed into 4 (1/2-inch-thick) patties 4 English muffins, split in half Special equipment: about 20 wooden picks
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Make sauce: Roast bell pepper on rack of a gas burner over high heat, turning with tongs, until skin is blackened, 12 to 15 minutes. (Or broil pepper on a broiler pan about 5 inches from heat, turning occasionally, about 15 minutes.) Transfer to a bowl and cover tightly, then let stand 20 minutes. When cool enough to handle, peel pepper, discarding stem and seeds, and coarsely chop. Pure pepper in a blender with dressing, garlic, paprika, and salt until smooth, then transfer to a bowl and chill, covered, until ready to serve. Grill onions: Peel onions and trim root ends slightly, leaving onions whole, then halve lengthwise and cut halves lengthwise into 1/2-inch-thick wedges. Insert 1 wooden pick through each wedge to hold layers together while grilling, then put onions in a bowl. Heat vinegar, sugar, and salt in a small nonreactive heavy saucepan over moderate heat, stirring, until sugar is dissolved. Pour pickling liquid over onions, stirring occasionally to coat with liquid, and let stand 5 minutes (onions will brighten in color), then drain onions and pat dry. Prepare grill for cooking. If using a charcoal grill, open vents on bottom of grill, then light charcoal. Charcoal fire is medium-hot when you can hold your hand 5 inches above rack for 3 to 4 seconds. If using a gas grill, preheat burners on high, covered, 10 minutes, then reduce heat to moderate. Grill onions on a lightly oiled grill rack, covered only if using a gas grill, turning over once, until tender, about 5 minutes total. Remove and discard wooden picks. Grill burgers: Sprinkle salt and pepper on both sides of burgers, then grill burgers on lightly oiled grill rack, covered only if using a gas grill, turning over once with a spatula, 5 to 6 minutes total for medium-rare. Meanwhile, grill English muffins, turning over once with tongs, until toasted, about 3 minutes total. Serve burgers on muffins topped with sauce and onions.
160
Herbed Potato Salad

yield: Makes 4 side dish servings If you havent already made the lowfat buttermilk dressing for the buffalo burgers youll need to allow a little extra time for this recipe. Active time: 40 min Start to finish: 40 min
indgredients
1 1/2 lb Yukon Gold potatoes 1 1/2 tablespoons cider vinegar 1 3/4 teaspoons salt 3 oz sugar snap peas (1 cup), trimmed 1 medium carrot (3 oz), quartered lengthwise (or halved if thin), then cut crosswise into 1/3-inch pieces 3 (1-inch) radishes (3 oz total), cut into 1/8-inch-thick matchsticks 1 celery rib, cut crosswise into 1/4-inch-thick slices 1/2 cup low-fat buttermilk dressing 1/4 cup low-fat sour cream 1/2 cup loosely packed fresh cilantro sprigs 3 tablespoons chopped fresh chives 1/2 teaspoon black pepper
preparation
Peel potatoes and cut into 1/2-inch cubes. Cover by 1 inch with cold water in a 2-quart heavy saucepan and simmer, uncovered, until just tender, 10 to 12 minutes. Drain, then transfer to a medium bowl and toss with vinegar and 1/4 teaspoon salt. Cool potatoes to warm. Blanch sugar snaps and carrot with 1 teaspoon salt in a 1 1/2- to 2-quart saucepan of boiling water 1 minute. Drain vegetables in a sieve and rinse under cold running water, then pat dry. Cut sugar snaps diagonally into 1/3-inch pieces. Add carrot, sugar snaps, radishes, and celery to potatoes in bowl. Pulse dressing, sour cream, herbs, pepper, and remaining 1/2 teaspoon salt in a blender until herbs are finely chopped. Add to potato mixture and stir to coat.
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161
Sweet Cherry Cobbler

yield: Makes 4 servings Although fresh dark sweet cherries are available in June, we believe theyre best eaten out of hand. This cobbler makes great use of frozen cherries. Active time: 20 min Start to finish: 1 1/4 hr
indgredients
For filling 3 cups frozen dark sweet cherries (14 oz; not thawed) 1/4 cup sugar 2 teaspoons cornstarch Scant 1/4 teaspoon cinnamon For topping 3/4 cup all-purpose flour 1 tablespoon sugar 1/4 teaspoon baking soda 1/4 teaspoon baking powder 1/8 teaspoon salt 1 1/2 tablespoons cold unsalted butter, cut into small bits 1/3 cup well-shaken low-fat buttermilk
preparation
Put oven rack in middle position and preheat oven to 425F. Make filling: Cook all filling ingredients with a pinch of salt in a 2-quart heavy saucepan over moderate heat, stirring occasionally, until sugar begins to dissolve, about 3 minutes. Spoon filling into a 9-inch ceramic or glass pie plate (1 inch deep). Make topping and bake cobbler: Whisk together flour, 2 teaspoons sugar, baking soda, baking powder, and salt in a medium bowl. Blend in butter with your fingertips or a pastry blender until mixture resembles coarse meal. Stir in buttermilk with a fork until just combined (do not overmix). Drop dough in 4 mounds over filling, leaving space between mounds. Sprinkle topping with remaining teaspoon sugar. Bake until topping is golden brown and fruit is bubbling, about 25 minutes. Cool slightly and serve warm.
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162
Stir-Fried Beef, Broccoli, and Yams

yield: Makes 4 servings active time: 30 minutes total time: 30 minutes Beef with broccoli, the popular Chinese restaurant dish, is even better with the addition of sweet yam.
indgredients
1/4 cup water 3 tablespoons (packed) golden brown sugar 3 tablespoons oyster sauce* 1/4 teaspoon dried crushed red pepper 1 1-pound flank steak, cut in half lengthwise, then crosswise into 1/4-inch-thick slices 1 1/2 tablespoons cornstarch 2 1/2 tablespoons Asian sesame oil, divided 4 cups broccoli florets (about 8 ounces) 1 8-ounce yam (red-skinned sweet potato), peeled, cut in half lengthwise, then crosswise into 1/3-inch-thick slices 2 teaspoons chopped peeled fresh ginger
preparation
Stir first 4 ingredients in small bowl until sugar dissolves. Set sauce aside. Place beef in large bowl; sprinkle with salt and pepper. Add cornstarch and toss to coat. Heat 1 1/2 tablespoons oil in large wok over high heat. Add beef mixture; stir-fry until no longer pink outside, about 3 minutes. Transfer beef mixture to medium bowl. Heat remaining 1 tablespoon oil in same skillet. Add broccoli, yam, and ginger. Toss to coat; sprinkle with salt and pepper. Add sauce. Cover, reduce heat to mediumhigh, and cook until vegetables are just tender, about 5 minutes. Add beef mixture. Toss until sauce coats beef, about 1 minute. Serve. * Available in the Asian foods section of some supermarkets and at Asian markets.
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163
Double Nutty Toast

yield: Makes 1 serving
indgredients
1 slice whole-wheat bread 1 tablespoon natural peanut butter 1 tablespoon chopped dried cherries 2 teaspoons chopped pistachios
preparation
Toast bread; top with last 3 ingredients.
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164
Black Pepper Tofu
yield: Serves 4 You will definitely surprise yourself with this one. It is an extremely delicious dish thats quick and straightforward to make, but looks as if its been prepared at a top Chinese restaurant. It is fiery, both from the chiles and the black pepper; you can moderate this by reducing their quantity a little. However, the whole point is spiciness so dont go too far.
indgredients
1 3/4 lbs firm tofu Vegetable oil for frying Cornstarch to dust the tofu 11 tbsp butter 12 small shallots (12 ounces in total), thinly sliced 8 fresh red chiles (fairly mild ones), thinly sliced 12 garlic cloves, crushed 3 tbsp chopped fresh ginger 3 tbsp sweet soy sauce (kecap manis) 3 tbsp light soy sauce 4 tsp dark soy sauce 2 tbsp sugar 5 tbsp coarsely crushed black peppercorns (use a mortar and pestle or a spice grinder) 16 small and thin green onions, cut into 1 1/4-inch segments
preparation
Start with the tofu. Pour enough oil into a large frying pan or wok to come 1/4 inch up the sides and heat. Cut the tofu into large cubes, about 1 x 1 inch. Toss them in some cornstarch and shake off the excess, then add to the hot oil. (Youll need to fry the tofu pieces in a few batches so they dont stew in the pan.) Fry, turning them around as you go, until they are golden all over and have a thin crust. As they are cooked, transfer them onto paper towels. Remove the oil and any sediment from the pan, then put the butter inside and melt it. Add the shallots, chiles, garlic and ginger. Saut on low to medium heat for about 15 minutes, stirring occasionally, until the ingredients have turned shiny and are totally soft. Next, add the soy sauces and sugar and stir, then add the crushed black pepper. Add the tofu to warm it up in the sauce for about a minute. Finally, stir in the green onions. Serve hot, with steamed rice.
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165
Orrechiette with Caramelized Onions, Sugar Snap Peas, and Ricotta Cheese
yield: Makes 4 servings One 16-ounce container of ricotta is enough for this recipe and leftovers.
indgredients
2 tablespoons extra-virgin olive oil 4 cups (packed) chopped onions 1 8-ounce package trimmed sugar snap peas, cut into 1/2inch pieces 1 8-ounce package orecchiette (little ear-shaped pasta) or pasta shells 1/2 cup whole-milk ricotta cheese 1/4 cup torn fresh basil leaves 1 1/2 teaspoons finely grated lemon peel
preparation
Heat oil in large nonstick skillet over medium-high heat. Add onions. Saut until onions are pale golden, about 5 minutes. Reduce heat to medium; saut onions until tender and deep golden, about 15 minutes longer. Transfer 3/4 cup sauted onions to small bowl. Add peas to onions in skillet. Saut until peas are crisp-tender, about 3 minutes. Remove skillet from heat. Cook pasta in large pot of boiling salted water until just tender but still firm to bite. Drain pasta, reserving 1 cup cooking liquid. Add pasta and 1/2 cup cooking liquid to onion mixture; stir over medium-high heat 30 seconds. Mix in ricotta, basil, and lemon peel, adding more cooking liquid to moisten as needed. Season with salt and pepper.
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166
Ham and Bell Pepper Frittata

yield: Makes 4 servings Highlight the homey flavors with boiled turnip greens splashed with vinegar and a basket of biscuits. End with brown-sugar-sweetened peaches and sugar cookies.
indgredients
8 large eggs 1/4 cup chopped fresh chives 1/2 teaspoon salt 1/2 teaspoon ground black pepper 2 tablespoons (1/4 stick) butter 1 1/2 cups chopped bell peppers (mix of red, yellow, and green) 4 ounces Black Forest ham, cut into 1/2-inch dice 1 cup grated Swiss cheese
preparation
Whisk eggs, chives, salt, and pepper in medium bowl to blend. Melt butter in large broilerproof skillet over medium heat. Add peppers and ham; saut until peppers are tender, about 5 minutes. Preheat broiler. Pour egg mixture over peppers and ham in skillet. Cook over medium heat until bottom and edges are set, stirring occasionally, about 3 minutes. Using spatula, carefully lift edges to allow uncooked egg to flow underneath. Reduce heat to medium-low. Lift edges 2 or 3 more times, allowing uncooked egg to flow underneath, until top is almost set, about 2 minutes. Sprinkle cheese over frittata. Transfer skillet to broiler. Broil until cheese is bubbling and eggs are set, about 1 minute. Let frittata stand at least 1 minute and up to 1 hour. Rewarm in microwave oven, if desired, or serve at room temperature.
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167
Shredded Pork Wraps with Lemon Coleslaw

yield: Makes 4 servings active time: 1 1/2 hours total time: 3 1/2 hours
indgredients
1 medium onion, chopped 1 garlic clove, minced 1 tablespoon olive oil 2 tablespoons cider vinegar 1/4 cup ketchup 2 tablespoons ketchup-style chili sauce 2 teaspoons Worcestershire sauce 1 teaspoon Tabasco 3/4 cup water 1/2 teaspoon salt 1/4 teaspoon black pepper 1 (12-oz) pork tenderloin, halved crosswise 2 (10- by 9-inch) sheets Middle Easternstyle soft flatbread such as lavash, halved crosswise, or 4 (8- to 9-inch) flour tortillas Lemon coleslaw
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preparation
Cook onion and garlic in oil in a 3- to 4-quart heavy pot over moderate heat, stirring, until golden, about 8 minutes. Stir in remaining ingredients except pork, lavash, and coleslaw and simmer, covered, 10 minutes. Add pork and simmer, covered, turning occasionally, until tender, about 45 minutes. Transfer pork with tongs to a cutting board. Pure cooking liquid in a blender until smooth (use caution when blending hot liquids) and return to pot. When pork is cool enough to handle, shred lengthwise with your fingers or 2 forks and add to sauce. Simmer, stirring, just until pork is heated through. Divide shredded pork among pieces of lavash and top with some coleslaw, then wrap lavash around to form a cone. Cooks note: Shredded pork in sauce can be made 1 day ahead and chilled, covered. Reheat before using.
168
Oven-Fried Onion Rings
yield: Makes 4 servings active time: 15 minutes total time: 3 hours
indgredients
16 low-fat vanilla wafers, finely ground in a food processor 2 teaspoons finely grated fresh orange zest 2 teaspoons unsalted butter, melted and cooled 1 tablespoon light corn syrup 1 cup orange sorbet, slightly softened 1 cup nonfat vanilla frozen yogurt Garnish: finely julienned fresh orange zest a 3 1/2- by 7 1/2-inch (3 1/2-cup) loaf pan
preparation
Line loaf pan with a double layer of plastic wrap, allowing a few inches of overhang along sides. Stir together cookie crumbs, zest, butter, and corn syrup in a small bowl, then press into bottom of loaf pan. Spread sorbet evenly over crumb crust and freeze 30 minutes to harden. While sorbet is freezing, slightly soften frozen yogurt. Spread evenly over sorbet and freeze, covered with plastic wrap, until firm, at least 2 hours. Using plastic wrap as an aid, lift frozen cake out of pan, then peel off plastic. Let stand 5 minutes to soften, then cut crosswise into 4 slices. Each serving contains about 197 calories and 3 grams fat.
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169
Pineapple-Glazed Chicken with Jalapeo Salsa

yield: Makes 4 servings Spicy and bright, this salsa makes chicken breasts party-worthy, and would also be a superb topper for pork or fish.
indgredients
1/4 cup pineapple juice 2 tablespoons (packed) brown sugar 1 tablespoon yellow mustard 3/4 cup 1/4-inch cubes fresh pineapple 3 tablespoons finely diced red bell pepper 3 tablespoons chopped fresh cilantro 1 1/2 tablespoons finely chopped red onion 1 1/2 tablespoons canned sliced jalapeo chiles, drained, coarsely chopped 4 boneless chicken breast halves with skin (1 3/4 pounds total)
preparation
Preheat oven to 400F. Bring pineapple juice, brown sugar, and mustard to boil in small saucepan, stirring to dissolve sugar. Boil until glaze has thickened slightly, about 1 minute. Season with salt and pepper. Mix pineapple, red pepper, cilantro, onion, and chiles in medium bowl. Season with salt and pepper. Line baking sheet with foil. Place chicken on sheet and brush with glaze. Bake 15 minutes. Brush again with glaze, then broil until cooked through and golden, watching closely to avoid burning, about 5 minutes longer. Let rest 5 minutes. Spoon salsa over chicken and serve.
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170
Waffles
yield: Makes about 12 From cornbread slathered with jam to peanut butter and jelly, there are few things closer to my heart than the combination of salty and sweet. After Id worked out the pancake recipe, it occurred to meby way of an Eggo-heavy childhoodthat a waffle recipe would be the perfect opportunity to explore salty-sweet in depth. Personally I find that a dollop of coconut oil and a sprinkle of salt on each waffle before the Agave Maple Syrup is perfect.
indgredients
1/4 cup melted refined coconut oil or canola oil, plus more for oiling the waffle iron (or use gluten-free, vegan nonstick spray) 1 1/2 cups Bobs Red Mill AllPurpose Gluten-Free Baking Flour 1 cup brown rice flour 2 teaspoons baking powder 1 teaspoon baking soda 1 teaspoon salt 3/4 teaspoon xanthan gum 2 1/2 cups rice milk 3 tablespoons agave nectar 1 tablespoon vanilla extract Agave Maple Syrup For Chocolate Chip-Waffles 1 cup vegan gluten-free chocolate chips 1/2 cup vegan powdered sugar, for dusting
preparation
Preheat a waffle maker according to the manufacturers instructions. Brush the iron with oil, or spray with gluten-free, vegan nonstick spray. In a medium bowl, whisk together the flours, baking powder, baking soda, salt, and xanthan gum. Add the rice milk, 1/4 cup coconut oil, agave nectar, and vanilla (and chocolate chips, if desired) and stir with a rubber spatula until combined. Pour 1/3 to 1/2 cup of batter onto the waffle griddle and bake to desired doneness (or according to the manufacturers instructions). Remove the waffle from the griddle and serve with the Agave Maple Syrup (and with a dusting of powdered sugar for chocolate-chip waffles). Repeat with the remaining batter.
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171
Spinach Salad with Strawberry Champagne Vinaigrette

yield: Makes 4 servings Editors note: The recipe below is part of a healthy and delicious spa menu developed exclusively for Epicurious by Canyon Ranch.
indgredients
For marinated apples 1 cup sliced apple (1 small apple) 1/2 cup Apple Cider Vinaigrette For strawberry Champagne vinaigrette 1/2 cup sliced hulled strawberries 2 tablespoons Champagne vinegar 1 tablespoon sugar Pinch salt For serving 4 cups organic spinach leaves (4 ounces) 4 tablespoons crumbled plain goat cheese (2 ounces) 4 tablespoons dried cranberries 4 teaspoons chopped toasted walnuts
preparation
Make marinated apples: In small bowl, combine apple slices and apple cider vinaigrette. Cover and marinate in refrigerator for at least 2 and up to 6 hours. Make strawberry Champagne vinaigrette: In blender, pure all ingredients until smooth. To serve: In medium bowl, toss together spinach and strawberry Champagne vinaigrette. Mound 1 cup dressed spinach on each plate. With fork or slotted spoon, lift apples from marinade and scatter 1/4 cup over each salad. Top each salad with 1 tablespoon cheese, 1 tablespoon dried cranberries, and 1 teaspoon walnuts.
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172
Turkey Breast Medallions with Tomato Jam

indgredients
For tomato jam 4 plum tomatoes (about 12 ounces), cored and diced (2 1/2 cups) 1/2 cup white distilled vinegar 1/3 cup sugar 1/4 cup water 1/4 teaspoon salt 1/4 teaspoon dried basil 1/4 teaspoon dried tarragon 1/4 teaspoon vanilla extract For turkey medallions One 1-pound turkey breast (see Tips, below) 1/2 cup all-purpose flour 1/3 cup polenta or coarse cornmeal 3/4 teaspoon ground cumin 3/4 teaspoon chili powder 3/4 teaspoon ground coriander 3/4 teaspoon garlic powder 1/2 teaspoon salt 1/4 teaspoon pepper 2 teaspoons olive oil 1/2 cup veal demi-glace , optional
preparation
Make tomato jam: In medium saucepan over medium heat, combine all ingredients and bring to boil. Reduce heat to low and simmer until mixture has thick, jam-like consistency, about 1 hour. Make turkey: Slice turkey breast diagonally into eight (2-ounce) portions. Pound these with meat mallet between sheets of wax paper to 1/2-inch thick. In shallow glass baking pan, combine flour, polenta, cumin, chili powder, coriander, garlic powder, salt, and pepper. In a large stainless steel saut pan over medium heat, warm oil. Dredge turkey medallions in seasoned polenta mixture, add to pan, and cook (working in 2 batches if necessary) until golden-brown, 3 to 5 minutes per side. To serve: Place 1 turkey medallion on each plate, top with 2 tablespoons tomato jam, and place second medallion on top. If using veal demi-glace, spoon 2 tablespoons around each medallion. Tips: If you dont want to slice and pound the turkey breast yourself, look for turkey breast for scaloppini or ask your butcher to prepare it for you. The tomato jam may be made two or three days ahead of time and stored in a tightly-sealed container in the refrigerator. Reheat gently before serving.
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173
Chocolate Cake with Raspberry Filling

indgredients
For marinated apples 1 cup sliced apple (1 small apple) 1/2 cup Apple Cider Vinaigrette For strawberry Champagne vinaigrette 1/2 cup sliced hulled strawberries 2 tablespoons Champagne vinegar 1 tablespoon sugar Pinch salt For serving 4 cups organic spinach leaves (4 ounces) 4 tablespoons crumbled plain goat cheese (2 ounces) 4 tablespoons dried cranberries 4 teaspoons chopped toasted walnuts
preparation
Make marinated apples: In small bowl, combine apple slices and apple cider vinaigrette. Cover and marinate in refrigerator for at least 2 and up to 6 hours. Make strawberry Champagne vinaigrette: In blender, pure all ingredients until smooth. To serve: In medium bowl, toss together spinach and strawberry Champagne vinaigrette. Mound 1 cup dressed spinach on each plate. With fork or slotted spoon, lift apples from marinade and scatter 1/4 cup over each salad. Top each salad with 1 tablespoon cheese, 1 tablespoon dried cranberries, and 1 teaspoon walnuts.
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174
Steamed Black Cod with Soy-Chile Sauce

yield: Makes 16 servings Editors note: The recipe below is excerpted from Canyon Ranch Cooks and is part of a healthy and delicious spa menu developed exclusively for Epicurious by Canyon Ranch.
indgredients
1 1/4 cups all-purpose flour 1/3 cup cocoa 3/4 cup sugar 1 teaspoon baking powder 1 teaspoon baking soda Pinch salt 1/2 cup buttermilk 1 4-ounce jar baby food carrot puree 1 4-ounce jar baby food prune puree 1 tablespoon pure vanilla extract 1 tablespoon pure almond extract 2 tablespoons brewed coffee 1 whole egg 1 egg white 1 1-ounce square unsweetened baking chocolate, melted 1/4 cup semi-sweet chocolate chips 1/4 cup nonfat fudge sauce 1/2 cup raspberry all-fruit preserves 1/4 cup nonfat fudge sauce
preparation
1. Preheat oven to 350. Lightly coat a 9-inch cake pan with canola oil. Dust with flour. 2. In a large bowl, combine flour, cocoa, sugar, baking powder, baking soda and salt. 3. In a medium bowl, combine buttermilk, carrot and prune puree, extracts, coffee, and eggs. Beat lightly to mix. Combine with dry ingredients, using an electric mixer on low. Add melted unsweetened chocolate and beat on medium until glossy and smooth. Fold in chocolate chips. 4. Pour into prepared cake pan and bake for 25 to 30 minutes or until toothpick inserted in the center comes out clean. Place on rack and cool. 5. Invert cake onto dry surface and slice in half horizontally. Spread raspberry preserves on bottom layer. Replace top and frost with nonfat fudge sauce. Slice into 16 servings.
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175
Salmon and Asparagus Frittata

yield: Makes 4 servings Breakfast meets dinner! Power up with salmons protein; stay balanced with potatos bloodpressure-regulating potassium.
3/4 pound red potatoes, cut into 1/2-inch cubes 6 whole eggs, lightly beaten 3 egg whites, lightly beaten 1/2 teaspoon salt 1/8 teaspoon black pepper 2 teaspoons olive oil 1 cup chopped onion 1/2 cup chopped red bell pepper 1 teaspoon dried oregano 8 ounces asparagus, trimmed and cut into 3/4-inch pieces 12 ounces salmon fillet, skin removed, cut into bite-size pieces
indgredients
preparation
Bring lightly salted water to a boil in a medium saucepan. Boil potatoes until just tender, about 7 minutes; drain. Heat broiler to low. Combine eggs, egg whites, salt and pepper in a bowl. Heat oil in a 12 ovenproof nonstick skillet over medium-high heat. Cook onion, bell pepper and oregano, stirring occasionally, until vegetables are somewhat soft, about 3 minutes. Add asparagus and potatoes; cook 3 minutes. Add salmon and cook until opaque, 3 minutes. Pour egg mixture into skillet; reduce heat to low. Cook, stirring occasionally, until egg begins to set but is still wet on top, 5 minutes. Cook, without stirring, 5 minutes. Transfer skillet to broiler; broil until golden, 2 to 3 minutes. Remove from broiler and slice into 4 wedges; serve.
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176
Chicken & Rice Soup

indgredients
low-sodium chicken broth 4 cups (32 fl oz/1 l) long-grain white rice 1/3 cup (21/2 oz/75 g) skinless, boneless chicken breast halves 2 carrot 1, peeled and diced celery 1 stalk, diced frozen peas 1 cup (5 oz/155 g) garlic 1 clove, sliced thyme, dill, or parsley 1/2 teaspoon dried or 1 teaspoon minced fresh salt and ground pepper fresh lemon juice (optional)
preparation
Combine the broth, rice, and 2 cups (16 fl oz/500 ml) water in a saucepan. Place over medium heat and bring to a boil. Add the chicken to the saucepan and reduce the heat to low. Simmer the chicken, uncovered, until cooked through, 10-12 minutes. Using tongs, lift the chicken pieces out of the broth and put them on a plate. Set aside to cool. Stir the carrot, celery, peas, garlic, and thyme into the saucepan. Raise the heat to medium and cook until the vegetables are softened and the rice is tender but not mushy, about 10 minutes. Taste the broth and season with salt and pepper to taste and a squeeze or two of lemon juice, if using. Shred the chicken or cut it into bite-sized pieces and add it back to the simmering soup. Cook until heated through, about 5 minutes. Ladle servings of the soup into insulated containers as needed and close tightly to keep warm. Dont forget to pack a spoon! (Let any remaining soup cool, then cover tightly and refrigerate for up to 4 days or freeze in individual portions for up to 4 months.) Make it meatless Omit the chicken and substitute vegetable broth for the chicken broth. Throw in some more vegetables, if you like, such as tomatoes, mushrooms, zucchini, corn, baby spinach, or asparagus. You can also swap out the rice for fun pasta shapes. Pack crunchy crackers or pita chips for crumbling or dipping.
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177
Veal Scallops with Squash, Tomatoes, and Roasted-Garlic Basil Sauce
vegetable-oil cooking spray 4 plum tomatoes 3/4 pound baby pattypan squash 2 tablespoons fresh lemon juice 1 teaspoon Dijon mustard 2 teaspoons extra-virgin olive oil 1 pound veal scallops (each about 1/8 inch thick) Accompaniment: roasted-garlic basil sauce
indgredients
preparation
Preheat broiler and lightly spray a baking sheet with vegetable oil. Cut tomatoes lengthwise into 1/4-inch-thick slices and arrange in one layer on baking sheet. Season tomatoes with salt and pepper and broil 3 to 4 inches from heat until edges are browned, about 15 minutes. While tomatoes are broiling, in a saucepan of boiling salted water cook squash until crisp-tender, about 4 minutes. Drain squash in a colander and season with salt and pepper. Keep tomatoes and squash warm. In a cup stir together lemon juice, mustard, and oil. If veal scallops are too thick, put each veal scallop between 2 sheets of plastic wrap and with a rolling pin or smooth side of a meat pounder, gently flatten veal to 1/8 inch thick. Pat veal scallops dry and brush one side of each with lemon mixture. Season veal with salt. In a well-seasoned ridged grill pan cook veal scallops in batches over moderately high heat about 1 minute on each side, or until cooked through. If scallops are large, cut in half diagonally. Serve veal with tomatoes, squash, and sauce.
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178
Mixed-Berry Smoothie
yield: Makes 2 servings Frozen aai puree is available in the freezer section of most supermarkets.
indgredients
1 1/2 cups crushed ice 1/2 cup fresh blackberries 1/2 cup fresh blueberries 1/2 cup fresh raspberries 1/4 cup pomegranate juice 3 tablespoons frozen aai puree 2 tablespoons flaxseed meal 1 tablespoon honey
preparation
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179
Mediterranean Fatoush Salad
yield: Makes 4 servings Breakfast meets dinner! Power up with salmons protein; stay balanced with potatos bloodpressure-regulating potassium.
3/4 pound red potatoes, cut into 1/2-inch cubes 6 whole eggs, lightly beaten 3 egg whites, lightly beaten 1/2 teaspoon salt 1/8 teaspoon black pepper 2 teaspoons olive oil 1 cup chopped onion 1/2 cup chopped red bell pepper 1 teaspoon dried oregano 8 ounces asparagus, trimmed and cut into 3/4-inch pieces 12 ounces salmon fillet, skin removed, cut into bite-size pieces
indgredients
preparation
Bring lightly salted water to a boil in a medium saucepan. Boil potatoes until just tender, about 7 minutes; drain. Heat broiler to low. Combine eggs, egg whites, salt and pepper in a bowl. Heat oil in a 12 ovenproof nonstick skillet over medium-high heat. Cook onion, bell pepper and oregano, stirring occasionally, until vegetables are somewhat soft, about 3 minutes. Add asparagus and potatoes; cook 3 minutes. Add salmon and cook until opaque, 3 minutes. Pour egg mixture into skillet; reduce heat to low. Cook, stirring occasionally, until egg begins to set but is still wet on top, 5 minutes. Cook, without stirring, 5 minutes. Transfer skillet to broiler; broil until golden, 2 to 3 minutes. Remove from broiler and slice into 4 wedges; serve.
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180
Plum Tomatoes and Artichokes with Penne

This salad is so simple and refreshing. The spiced matzo chips can be made a few days in advance and stored in a ziplock bag. I always make some extra to serve with soup or dips at another meal.
indgredients
Spiced matzo chips 1 (8-10 inch) English cucumber, peeled 3-4 heads Belgian endive, separated into leaves 1/8 cup fresh mint leaves (discard stems) 1/4 cup flat-leaf Italian parsley leaves (discard stems) 1 cup small grape or cherry tomatoes, quartered 1 cup arugula Juice of 1 lemon 4 tablespoons extra-virgin olive oil 1 clove fresh garlic, minced Pinch of coarse sea salt or kosher salt 1/2 teaspoon freshly ground black pepper
preparation
Prepare the matzo chips . Slice the cucumbers in half lengthwise. With a spoon, scoop out and discard the pulp. Chop into 1/2-inch pieces. Place into a large salad bowl. Thinly slice the endive and place into the bowl. Lay the mint leaves in a pile and tear them; they will bruise if you cut them with a knife. Add to the bowl. Toss in the parsley, tomatoes, and arugula. Mix in the lemon juice, olive oil, and garlic. Season with salt and pepper, tossing to combine. Allow to marinate for a few minutes. Stand 2 matzo chips in each salad.
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181
Spiced Coconut Pancakes with Tropical Fruit

yield: Makes about 20 active time: 40 minutes total time: 40 minutes
indgredients
2 1/2 cups whole wheat flour 1 cup unsweetened shredded coconut 2 teaspoons baking powder 3/4 teaspoon ground nutmeg 3/4 teaspoon ground allspice 1/4 teaspoon baking soda 1 13 1/2-ounce can light unsweetened coconut milk (about 1 2/3 cups) 2 tablespoons pure maple syrup 1 tablespoon vanilla extract Vegetable oil Tropical fruit salad Additional pure maple syrup Chopped natural unsalted pistachios (for garnish) Ingredient info: Unsweetened shredded coconut is available at specialty foods stores and natural foods stores. Canned light unsweetened coconut milk is sold at many supermarkets and at Indian, Southeast Asian, and Latin markets.
preparation
Preheat oven to 250. Whisk first 6 ingredients and 3/4 teaspoon salt in large bowl. Whisk coconut milk, 1 1/4 cups warm water, 2 tablespoons maple syrup, and vanilla in medium bowl. Whisk coconut milk mixture into dry ingredients until batter is pourable. Heat griddle or skillet over medium-high heat; brush with vegetable oil. Working in batches, add batter by 1/4 cupfuls. Working quickly and using back of spoon, spread each pancake to about 4-inch round. Cook until small bubbles appear on surface and bottoms of pancakes are golden, reducing heat if browning too quickly, 2 to 3 minutes. Turn over; cook until golden, 1 to 2 minutes. Transfer to baking sheet. Keep warm in oven. Place 2 to 3 pancakes on each plate. Top with tropical fruit salad, maple syrup, and chopped pistachios.
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182
Herb Salad with Feta, Roasted Red Peppers, and Toasted Nuts
yield: Makes 6 servings active time: 20 minutes total time: 20 minutes Although herb salad mix tastes especially good here and makes for speedy assembly, feel free to use any type of flavorful salad mix you like.
indgredients
1 5-ounce container herb salad mix 1 cup coarsely chopped roasted red peppers from jar 1/2 cup walnut halves or pecan halves, toasted 1 10.5-ounce jar feta cheese in oil with herbs and spices 1 tablespoon red wine vinegar
preparation
Combine herb salad mix, chopped roasted red peppers, and toasted walnuts in large bowl. Drain feta cheese, reserving oil-and-spice mixture from jar. Sprinkle feta cheese over salad. Whisk 3 tablespoons reserved oil-and- spice mixture with red wine vinegar in small bowl. Drizzle dressing over salad and toss to coat thoroughly. Season salad to taste with salt and freshly ground black pepper. Divide salad among plates and serve.
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183
Wild-Mushroom Pasta
yield: Makes about 20 active time: 40 minutes total time: 40 minutes
indgredients
2 1/2 cups whole wheat flour 1 cup unsweetened shredded coconut 2 teaspoons baking powder 3/4 teaspoon ground nutmeg 3/4 teaspoon ground allspice 1/4 teaspoon baking soda 1 13 1/2-ounce can light unsweetened coconut milk (about 1 2/3 cups) 2 tablespoons pure maple syrup 1 tablespoon vanilla extract Vegetable oil Tropical fruit salad Additional pure maple syrup Chopped natural unsalted pistachios (for garnish) Ingredient info: Unsweetened shredded coconut is available at specialty foods stores and natural foods stores. Canned light unsweetened coconut milk is sold at many supermarkets and at Indian, Southeast Asian, and Latin markets.
preparation
Preheat oven to 250. Whisk first 6 ingredients and 3/4 teaspoon salt in large bowl. Whisk coconut milk, 1 1/4 cups warm water, 2 tablespoons maple syrup, and vanilla in medium bowl. Whisk coconut milk mixture into dry ingredients until batter is pourable. Heat griddle or skillet over medium-high heat; brush with vegetable oil. Working in batches, add batter by 1/4 cupfuls. Working quickly and using back of spoon, spread each pancake to about 4-inch round. Cook until small bubbles appear on surface and bottoms of pancakes are golden, reducing heat if browning too quickly, 2 to 3 minutes. Turn over; cook until golden, 1 to 2 minutes. Transfer to baking sheet. Keep warm in oven. Place 2 to 3 pancakes on each plate. Top with tropical fruit salad, maple syrup, and chopped pistachios.
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184
Basic Buckwheat Crepes

yield: Makes 6 (first course) or 4 (Main course) servings active time: 40 min total time: 40 min Delicious when served hot, this pasta dish is made for the culinarily creativefeel free to use your favorite mushrooms for a recipe all your own.
indgredients
2/3 oz dried morel or porcini mushrooms 1 3/4 cups boiling-hot water 5 tablespoons unsalted butter 1/2 lb fresh cremini mushrooms, trimmed and sliced 1/4 inch thick 3/4 lb mixed fresh wild mushrooms, such as oyster, chanterelle, or porcini, trimmed and sliced lengthwise 1/4 inch thick 1 large garlic clove, minced 3/4 teaspoon salt 1/4 teaspoon black pepper 1/2 lb dried egg fettuccine 1/4 cup chopped fresh chives 2 tablespoons chopped fresh flat-leaf parsley 1 1/2 teaspoons finely grated fresh lemon zest 1/2 teaspoon fresh lemon juice Accompaniment: grated Parmigiano-Reggiano
preparation
Soak dried mushrooms in boiling-hot water in a bowl until softened, about 20 minutes. Drain in a paper-towel-lined sieve set over a bowl and reserve soaking liquid, then rinse soaked mushrooms. Pat dry and finely chop. Heat 3 tablespoons butter in a 12-inch heavy skillet over moderately high heat until foam subsides, then saut fresh mushrooms with garlic, salt, and pepper, stirring occasionally, until liquid mushrooms give off is evaporated and mushrooms are browned, 5 to 7 minutes. Stir in chopped soaked mushrooms and reserved mushroom-soaking liquid and simmer 1 minute, then remove from heat. Cook pasta in a 6- to 8-quart pot of boiling salted water until al dente, about 5 minutes. Ladle out and reserve 1/4 cup pasta cooking water. Drain pasta in a colander, then add it to mushrooms in skillet. Add remaining 2 tablespoons butter and cook over moderately high heat, tossing and adding some pasta-cooking liquid if necessary to lightly coat, 1 minute. Add chives, parsley, lemon zest, and juice, then toss well. Serve immediately with cheese and pepper to taste. Cooks note: Fresh hen-of-the-woods, beech (also called shimeji), or any other wild mushrooms can be substituted for the mixed fresh wild mushrooms. Nutritional Information
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185
Turkey Meatballs with Sage and Cranberries

yield: Makes 8 servings (about 56 one-inch mini-meatballs) Find sources for local ground turkey at LocalHarvest.org and conserve fossil fuels that get burned during shipping
indgredients
1/3 cup pine nuts 1 pound ground lean turkey 1 large egg, beaten 1 cup fresh whole-wheat breadcrumbs, soaked in 1 ounce skim milk 1/2 cup finely chopped onion 1/3 cup packed Swiss chard, spinach or arugula, finely chopped 1/3 cup dried cranberries, chopped 2 tablespoons grated Parmesan 1 1/2 tablespoons finely chopped fresh sage 3/4 teaspoon kosher or sea salt 1/4 teaspoon ground marjoram 1/4 teaspoon black pepper Parchment paper 1 tablespoon olive oil 10 ounces store-bought cranberry chutney (optional)
preparation
Heat a small pan over medium heat; add pine nuts and stir until aromatic and light brown, a few minutes. In a bowl, combine all ingredients from turkey through pepper, being careful not to overmix. Cover and chill for at least 2 1/2 hours. (Chilling will help meatballs keep their shape while cooking.) Heat oven to 400. Line a cookie sheet with parchment paper; brush paper with oil. Roll meat into 1-inch balls; place on baking sheet 1/2 inch apart. Bake until balls are brown and bounce back to the touch, and internal temperature reaches 165, 10 to 15 minutes. Remove; let rest. Serve warm with chutney, if desired. DO AHEAD: These savory bites can be made up to 48 hours in advance. Store, covered, in the fridge; reheat at 250F for 15 minutes.
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186
Seafood Paella with Edamame

yield: Makes 4 servings Soybeans are the only complete vegetable protein, delivering all nine of the amino acids that help build fatburning muscle.
indgredients
2 cups low-sodium chicken broth 1/2 teaspoon saffron threads 1 tablespoon olive oil 1 cup chopped onion 2/3 cup diced red bell pepper 2/3 cup diced green bell pepper 1/2 cup canned diced tomatoes, drained 1 tablespoon chopped garlic 1 tablespoon chopped fresh thyme or 1 teaspoon dried 1 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 cup short-grain rice (such as arborio) 1 cup frozen shelled edamame, thawed 1/2 pound large shrimp, shelled and deveined 1/2 pound sea scallops, halved if large 2 tablespoons chopped fresh cilantro
preparation
In a small pan, heat broth; turn off heat. Add saffron; let sit. In a large nonstick skillet, heat oil over medium heat. Cook onion and bell peppers, covered, stirring occasionally, 5 minutes. Add tomatoes, garlic, thyme, salt and pepper; cook, stirring, until liquid has almost completely reduced, 3 minutes. Stir in rice; cook, stirring, 1 minute. Add broth; bring to a boil. Reduce heat; simmer, covered, 15 minutes. Add edamame, shrimp and scallops; simmer, covered, until seafood is fully cooked, about 10 minutes. Let rest 5 minutes. Garnish with cilantro.
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187
Hawaiian Smoothie
Servings: 2 servings, 1 cup each Prep: 10 mins Total: 10 mins
indgredients
1 cup chopped fresh pineapple 1/2 cup chopped peeled papaya 1/4 cup guava nectar, (see Ingredient Note) 1 tablespoon lime juice 1 teaspoon grenadine, (see Ingredient Note) 1/2 cup ice
preparation
1. Place ingredients in the order listed in a blender. Pulse three times to chop the fruit, then blend until smooth. Serve immediately. Tips: Ingredient Notes: Grenadine is a red syrup (originally flavored with pomegranate juice) used to color and flavor drinks. Look for it in the bar-mix section of your supermarket. Guava nectar is available in most markets, with the juices or in the Latin American section.
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188
Molasses Muffins with Flax and Dates

yield: Makes 12 muffins Flax is rich in substances that have been shown to protect against heart disease and cancer. It has a very mild taste and is good mixed into muffins and breads as well as sprinkled on cereal. This flax muffin recipe is one way to add a daily tablespoon of flaxseed to your breakfast and snacks. These muffins are remarkably sweet and moist, despite having no added fat. (The 3 grams of fat per muffin are from the health-protective fats in the ground flaxseed meal.)
indgredients
1 egg (or substitute) or 2 egg whites 1/3 cup (115 g) molasses 1 cup (240 ml) buttermilk (or 1 cup milk mixed with 1 teaspoon vinegar) 3/4 cup (120 g) ground flaxseed meal 1/2 teaspoon salt 1 cup (175 g) chopped dates 1 1/2 cups (210 g) flour, preferably half whole wheat and half white 1 teaspoon baking soda Optional: 1/2 teaspoon cinnamon; 1 teaspoon grated orange rind; 1 teaspoon vanilla extract
preparation
1. Preheat the oven to 350 F (180 C), and prepare 12 muffin cups with papers or cooking spray. 2. In a large bowl, mix together the egg, molasses, buttermilk, flax, and salt, and add the dates to the batter. 3. In a separate bowl, mix together the flour and baking soda (and cinnamon). 4. Gently stir the flour mixture (and orange rind and vanilla) into the egg mixture. 5. Fill the muffin cups 2/3 full. Bake for 18 to 20 minutes or until a toothpick inserted near the center comes out clean.
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189
Chicken and Chickpea Stew
yield: Makes 4 servings Talk about a lean bean! Adding about 1/2 cup of filling high-fiber chickpeas to your daily diet can cut your consumption of fatty foods, a study in the journal Appetite finds.
indgredients
3/4 cup whole-wheat couscous 1 pound boneless, skinless chicken breasts 3/4 teaspoon salt, divided 1/2 teaspoon freshly ground black pepper, divided 1 tablespoon olive oil 1 1/2 cups chopped onion 2 large cloves garlic, chopped 1 tablespoon tomato paste 1 can (14.5 ounces) diced tomatoes, drained 1/2 teaspoon ground cumin 1/2 teaspoon cinnamon 1 can (15 ounces) chickpeas, rinsed and drained 1 cup low-sodium chicken broth 1 yellow or green zucchini (6 ounces), cut into 1-inch pieces 3 tablespoons chopped fresh cilantro (or mint)
preparation
Cook couscous as directed on package. Season chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. In a nonstick skillet, heat oil over medium heat. Cook chicken, turning once, 2 minutes per side. Transfer chicken to a plate. Cook onion in same skillet, stirring occasionally, 5 minutes. Add garlic and tomato paste; cook, stirring, 1 minute more. Add tomatoes, cumin and cinnamon; cook, stirring, 2 minutes more. Return chicken to skillet; add chickpeas, broth, zucchini, remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper. Simmer, covered, until chicken is cooked through, about 10 minutes. Serve stew with couscous. Garnish with cilantro.
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190
Thai Shrimp Halibut Curry

yield: Makes 4 servings active time: 50 minutes total time: 50 minutes Thai red curry paste, unsweetened coconut milk, and fish sauce are available in the Asian foods section of most supermarkets. Serve this curry over steamed jasmine rice.
indgredients
3 large limes 1 tablespoon vegetable oil 1 cup chopped shallots 1 large red bell pepper, cut into 1/2-to 3/4-inch dice 1 1/2 tablespoons minced peeled fresh ginger 2 1/2 teaspoons Thai red curry paste (such as Thai Kitchen brand) 1 13 1/2- to 14-ounce can unsweetened coconut milk 1 tablespoon fish sauce (such as nam pla or nuoc nam) 16 to 18 ounces halibut fillets, cut into 1 1/2-inch chunks 8 peeled deveined uncooked large shrimp (8 to 10 ounces) 1/3 cup chopped fresh cilantro 1/3 cup chopped fresh basil
preparation
Finely grate enough peel from 2 limes to measure 1 1/2 teaspoons. Squeeze enough juice from 2 limes to measure 2 tablespoons. Cut third lime into wedges. Heat vegetable oil in large saucepan over medium-high heat. Add chopped shallots, diced red bell pepper, and minced ginger; saut until shallots are tender and peppers soften, about 5 minutes. Stir in curry paste, coconut milk, fish sauce, 1 1/2 teaspoons lime peel, and 2 tablespoons lime juice. Simmer gently, stirring often, about 5 minutes. Sprinkle fish and shrimp with salt and pepper. Add fish and shrimp to curry sauce. Return to very gentle simmer and cook just until fish and shrimp are opaque in center, 5 to 6 minutes. Season to taste with salt and pepper. Gently stir in cilantro and basil; serve with lime wedges.
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191
Zucchini Blossom Frittata
yield: Makes 4 servings This fast-cooking frittata has a lighter texture than most.
indgredients
20 zucchini blossoms, stems removed (about 3 ounces) 3 tablespoons extra-virgin olive oil 1/2 cup finely chopped onion 1/2 teaspoon salt 1/2 teaspoon piment dEspelette or 1/4 teaspoon cayenne pepper 7 large eggs, whisked to blend 1 tablespoon coarsely chopped fresh Italian parsley
preparation
Gently rinse and dry zucchini blossoms. Preheat broiler. Heat oil in 10-inch nonstick ovenproof skillet over medium-high heat. Add onion; reduce heat to medium and saut until soft, about 4 minutes. Add blossoms and saut just until wilted, turning often, about 1 minute. Sprinkle with salt and piment dEspelette. Spread blossoms in skillet in single layer; increase heat to medium-high. Add eggs and cook until beginning to set around edges, lifting frittata with heatproof rubber spatula and allowing eggs to flow underneath. Continue cooking until eggs are softly set, about 5 minutes. Transfer skillet to broiler; broil until top of frittata is set, 1 minute. Slide frittata onto platter. Sprinkle with parsley.
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192
Salmon Cakes with Greens

yield: Makes 4 servings We swapped salmon for the crab in these tasty cakes. Sauteing provides the same crispy texture as deep-frying but with less saturated fat.
indgredients
1/4 cup fat-free mayonnaise 1/4 cup plus 1 tablespoon chopped shallots 2 teaspoons Dijon mustard, divided 1/2 cup lowfat buttermilk 1 1/2 teaspoon fresh lemon juice 1 pound salmon fillet, skin removed, finely chopped 2 egg whites 5 tablespoons drained capers 1/2 cup plain breadcrumbs 1/4 teaspoon salt 1/4 teaspoon black pepper 2 teaspoon olive oil 8 cups mixed greens
preparation
Combine mayonnaise, 1 tablespoon shallots, 1 teaspoon mustard, buttermilk and juice in a bowl; set aside. Combine salmon, egg whites, remaining 1/4 cup shallots, capers, breadcrumbs, remaining 1 tsp mustard, salt and pepper in another bowl; mix well; shape into eight 3-inch-round patties. Heat oil in a large nonstick skillet over medium heat. Cook salmon cakes until bottom is golden, about 6 minutes; flip and cook until golden, 5 minutes more. Toss greens with half the buttermilk mixture; divide salad among 4 plates; top each with 2 salmon cakes. Serve with remaining dressing on the side.
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193
Mediterranean Vegetable-Cheese Pie

yield: Makes 4 servings This fast-cooking frittata has a lighter texture than most.
indgredients
20 zucchini blossoms, stems removed (about 3 ounces) 3 tablespoons extra-virgin olive oil 1/2 cup finely chopped onion 1/2 teaspoon salt 1/2 teaspoon piment dEspelette or 1/4 teaspoon cayenne pepper 7 large eggs, whisked to blend 1 tablespoon coarsely chopped fresh Italian parsley
preparation
Gently rinse and dry zucchini blossoms. Preheat broiler. Heat oil in 10-inch nonstick ovenproof skillet over medium-high heat. Add onion; reduce heat to medium and saut until soft, about 4 minutes. Add blossoms and saut just until wilted, turning often, about 1 minute. Sprinkle with salt and piment dEspelette. Spread blossoms in skillet in single layer; increase heat to medium-high. Add eggs and cook until beginning to set around edges, lifting frittata with heatproof rubber spatula and allowing eggs to flow underneath. Continue cooking until eggs are softly set, about 5 minutes. Transfer skillet to broiler; broil until top of frittata is set, 1 minute. Slide frittata onto platter. Sprinkle with parsley.
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194
Farfalle with Arugula and White Beans

yield: Serves 4 Quickly wilted arugula, canned beans, and toasted walnuts add heft to this vegetarian main course. Try spinach in place of arugula and pine nuts instead of walnuts
indgredients
Coarse salt and freshly ground pepper 12 ounces farfalle 4 tablespoons (1/2 stick) unsalted butter, cut into pieces 4 garlic cloves, thinly sliced 1 pound baby arugula 1 can (15 1/2 ounces) cannellini beans, drained and rinsed 1/3 cup walnut pieces, toasted, for garnish
preparation
Bring a pot of water to a boil; add a generous amount of salt. Cook pasta until al dente according to package instructions. Reserve 1/2 cup pasta water; drain pasta. Add 1 tablespoon butter and the garlic to the pot; cook over medium heat, stirring, until garlic is fragrant, about 2 minutes. Add arugula; toss just until wilted. Add beans, pasta, and remaining 3 tablespoons butter; season with salt and pepper. Heat, tossing, until butter is melted and beans and pasta are warmed through, about 1 minute. Add enough reserved pasta water to create a thin sauce to coat pasta. To serve, divide among shallow bowls, and garnish with walnuts.
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195
Mixed Pulses and Herb Soup

yield: Serves 6-8 active time: Approximately 1 hour, plus soaking total time: Approximately 2 1/2 hours
preparation
Wash all the pulses in cold water, then soak them in cold water overnight. Wash the rice in several changes of cold water until the water remains reasonably clear. Drain the rice, tip into a bowl and add enough cold water to cover the rice. Add 1 teaspoon of salt. Leave to soak for 2 hours. Peel and chop the onion. Spread out the herbs and pinch off the leaves and tender stalks to separate them from the tougher stalks, discarding wilting and yellowing leaves. Wash them in plenty of cold water and use a salad spinner or shake well to get rid of excess water. Chop the herbs finely with a sharp, wide-bladed knife, reducing the mountain of leaves you started off with to a small mound. Set aside. If you chop the herbs in advance, keep them fresh by covering with a damp tea towel in the fridge. Cooking Use a large, heavy-based saucepan (pulses expand considerably when cooked, so be sure your pan is big enough). Put the pan on a medium to high heat, add the butter, then add the oil and fry the chopped onion until soft and golden. Drain the pulses and add them to the pan. Stir to coat the pulses thoroughly in oil. Add 1 litre/1 3/4 pints of the boiling water and bring back to the boil. Do not add salt at this stage. Cover the pan with a lid and reduce the heat. Simmer for approximately 1 1/2 hours until all the pulses are very tender. You should be able to squash any of the beans of peas between your thumb and forefinger. Drain the rice and add to the pan. Crumble the stock cubes and add to the pan with the rest of the water. Simmer for 30 minutes until the rice is completely cooked (you should not be able to see whole grains of rice), stirring occasionally to prevent the mixture from sticking to the bottom of the pan. Add the herbs and the turmeric. Taste and adjust the seasoning. Simmer gently on a low heat for a further 30 minutes, stirring frequently. It is important to cook this aash slowly so that the herbs aroma can develop and diffuse into the mixture. Garnish Heat 3 tablespoons of the oil in a small frying pan/skillet, add the sliced onion and fry until light brown. Add the chopped garlic, stir and set aside. Heat the butter with the remaining oil in a separate small pan. Add the dried mint, stir and remove from the heat immediately. Pour the aash into a large soup bowl and garnish with the fried onion and mint.
indgredients
50 g/2 oz mung beans 50 g/2 oz split peas 50 g/2 oz green lentils 50 g/2 oz red kidney beans 50 g/2 oz black-eyed beans (or white beans such as cannellini) 50 g/2 oz chick peas 50 g/2 oz rice (any variety) Salt and black pepper 1 large onion 150 g/5 oz spinach or (beetroot/ beet leaves) 100 g/ 3 1/2 oz fresh dill 100 g/ 3 1/2 oz fresh coriander/ cilantro 100 g/ 3 1/2 oz fresh parsley 100 g/ 3 1/2 oz fresh chives (or green parts of spring onions/ scallions) 50 g/2 oz fresh tarragon (or 2 tablespoons dried) 30 g/ 1 oz fresh marzeh (summer savory) (optional) 50 g/2 oz butter 4 tablespoons sunflower oil 2 litres/3 1/2 pints boiling water 3 chicken/vegetable stock cubes 1 teaspoon turmeric Garnish 4 tablespoons sunflower oil 1 medium onion, peeled and thinly sliced 2 large cloves of garlic, finely chopped 20 g/ 3/4 oz butter 1 tablespoon dried mint
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196
Spinach and Sun-Dried Tomato Frittata

yield: Makes 4 servings This dish, from Golden Door executive chef Dean Rucker, only feels indulgent.
indgredients
Vegetable oil cooking spray 2 teaspoons olive oil 1 small shallot, chopped 1 cup packed fresh spinach, chopped 4 whole eggs 4 egg whites 8 sun-dried tomato halves, chopped 1/2 cup grated Asiago 2 tablespoons chopped fresh basil 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper 4 slices whole-wheat toast 2 cups fresh berries
preparation
Heat oven to 425F. Coat 4 small baking dishes with cooking spray. Set aside. Heat oil in a large pan over medium heat. Cook shallot until soft but not brown, 2 to 3 minutes. Add spinach; cook 2 to 3 minutes. Remove from heat. Lightly whisk eggs and egg whites in a bowl. Stir in sun-dried tomatoes, cheese, basil, spinach mixture, salt and pepper. Spoon into baking dishes; bake until firm in the center, 12 to 14 minutes. Serve each with 1 slice toast and 1/2 cup berries.
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197
Linguine with Italian Tuna and White Beans

yield: Makes 4 servings Be a bean counter! The new USDA guidelines recommend having 1 1/2 cups of legumes weekly for their protein, fiber, iron and more. This hearty, lightly tangy dish gets you a third of the way to your goal.
indgredients
8 ounces spinach linguine 8 ounces canned Italian tuna packed in oil 1/4 cup fresh lemon juice 2 large cloves garlic, chopped 1 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 can (15 ounces) cannellini beans, rinsed and drained 1 small red onion, thinly sliced 1/2 cup chopped Italian leaf parsley, plus whole leaves for garnish 1/2 thinly sliced lemon (optional)
preparation
Cook pasta as directed on package; drain and rinse under cold water. Drain tuna, reserving oil in a salad bowl; whisk juice, garlic, salt and pepper with oil. Flake tuna into same bowl. Add pasta, beans, onion and chopped parsley; toss gently to coat with dressing. Serve garnished with parsley leaves and lemon slices, if desired.
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198
Quinoa Stir-Fry with Vegetables and Chicken

yield: Makes 4 servings This speedy, savory meal pairs well with a workout. Quinoa is an unexpected source of energizing iron and amino acids, proteins building blocks, to nourish newly toned muscles. Body bonus: Potassium in the grain can help beat bloat.
indgredients
3/4 cup quinoa, rinsed 1/2 teaspoon salt, divided 1 tablespoon vegetable oil 1 small carrot, thinly sliced 1 medium red bell pepper, cored, seeded and chopped 2 teaspoons grated ginger 1 clove garlic, sliced 1 small red chile, chopped (optional) 2 cups snow peas, trimmed 1/4 teaspoon black pepper 1 egg, beaten 4 ounces grilled chicken breast, chopped 2 scallions, chopped 1/2 cup cilantro 1 tablespoon soy sauce
preparation
Place quinoa in a small saucepan with 3/4 cup water and 1/4 teaspoon salt. Bring to a boil, then reduce heat to low. Cover and cook, undisturbed, until quinoa absorbs water, about 15 minutes. Remove from heat, fluff with a fork and leave uncovered. Heat oil in a large skillet over medium-high heat. Cook carrot, stirring occasionally, until it softens, about 1 minute. Add bell pepper, ginger, garlic and chile, if desired; cook, stirring frequently, about 2 minutes. Add peas, sprinkle with remaining 1/4 teaspoon salt and pepper and cook, stirring frequently, 1 minute. Remove vegetables and return skillet to heat; add quinoa, along with egg. Cook, stirring constantly, until egg is evenly distributed, about 2 minutes. Add vegetables, chicken, scallions, cilantro and soy sauce; cook 1 minute more. Divide stir-fry among 4 bowls; serve warm.
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199
Blueberry Waffles
indgredients
Vegetable-oil spray 1 cup whole-wheat pastry flour 1 cup oat flour 2 tablespoons ground flax 1 tablespoon baking powder 1/4 teaspoon ground cardamom 1 teaspoon cinnamon 1/4 teaspoon salt 1 cup skim milk 1 pint blueberries 2 egg whites 2 tablespoons walnuts, chopped 2 tablespoons butter, melted
preparation
Heat waffle iron; coat with cooking spray. Whisk flours, flax, baking powder, cardamom, cinnamon and salt in a bowl. Add remaining ingredients; mix until lumpy. Pour 1/2 cup batter onto iron; cook 5 to 6 minutes. Repeat with remaining batter.
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200
Thai Ginger Chicken Salad

yield: Makes 6 servings The fresh herbs in this dish- part of the gluten-free menu at Bostons Myers + Chang-add flavor but not fat.
indgredients
2 Thai chiles, sliced 1/2 cup fresh lime juice 1/2 cup gluten-free fish sauce (such as Thai Kitchen brand) 1/4 cup sugar 2 teaspoons plus 1 tablespoon chopped peeled fresh ginger 1/2 garlic clove, chopped 12 ounces rice stick noodles (maifun) 2 tablespoons (or more) vegetable oil 1 pound skinless, boneless chicken breasts, cut into 1/2 cubes 2 tablespoons finely chopped shallot 1 tablespoon chopped fresh lemongrass from peeled bottom 4 of stalk 2 cups (loosely packed) cilantro, coarsely chopped, divided 1 cup (loosely packed) mint leaves, coarsely chopped, divided 1 cup (loosely packed) basil leaves, coarsely chopped, divided Large butter lettuce leaves Ingredient info: Look for fish sauce, rice stick noodles, and lemongrass at better supermarkets and at Asian markets.
preparation
Whisk first 4 ingredients, 2 teaspoons ginger, and garlic in a small bowl until sugar dissolves. Set dressing aside. Cook noodles in a large pot of boiling salted water until tender but still firm to the bite, 24 minutes. Drain; put in a large bowl. Meanwhile, heat 2 tablespoons oil in a large skillet. Add chicken; stir 1 minute. Add 1 tablespoons ginger, shallot, and lemongrass. Stir until chicken is cooked through, 34 minutes. Add to noodles. Add half of all herbs and half of dressing; toss to coat. Line bowls with lettuce leaves. Divide noodle mixture among bowls. Top with remaining herbs and dressing.
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201
Sicilian Turkey Burger
yield: Makes 4 servings Capers give these burgers zingand cancer protection, too: They help prevent the formation of carcinogens that can occur when meat gets charred.
indgredients
1 pound lean ground turkey 3 tablespoons tomato paste 3 tablespoons currants 2 tablespoons capers 1/2 teaspoon dried basil 1/2 teaspoon crushed fennel seeds 1/2 teaspoon salt Vegetable oil cooking spray 1/2 cup grated Parmesan 4 ciabatta rolls, split 4 teaspoons balsamic vinegar Sliced tomato (optional)
preparation
In a bowl, mix turkey, tomato paste, currants, capers, basil, fennel seeds and salt. Form turkey mixture into four 3/4-inch-thick patties. Coat a grill rack or grill pan with cooking spray. Grill patties over mediumhigh heat until underside is well browned, about 7 minutes; flip and cook 5 minutes more. Top each patty with 2 tablespoons Parmesan; close lid or cover pan. Cook until internal temperature reaches 165F, about 2 minutes. Brush bottom of each roll with 1 teaspoon vinegar; top with 1 burger, tomato, if desired, and other half of roll.
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202
Pizza Muffin
Servings: 2 dozen mini muffins Prep: 30 mins Total: 50 mins
indgredients
2 tablespoons extra-virgin olive oil 2/3 cup finely chopped onion 2/3 cup finely chopped red bell pepper 1/3 cup whole-wheat pastry flour 1/3 cup all-purpose flour 2 teaspoons baking powder 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried 1 teaspoon sugar 1/4 teaspoon garlic powder 1/4 teaspoon salt 1/3 cup low-fat milk 1/3 cup crumbled feta cheese 1 large egg, well beaten 2 tablespoons tomato paste 2 tablespoons chopped kalamata olives
preparation
1. Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion is tender, about 5 minutes. Transfer to a large bowl and let cool for 10 minutes. 2. Meanwhile, preheat oven to 400 degrees F. Coat a minimuffin pan with cooking spray. 3. Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a medium bowl. 4. Stir milk, feta, egg, tomato paste and olives into the onion mixture. Make a well in the dry ingredients; add the wet ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full. 5. Bake the muffins until lightly browned, 13 to 15 minutes. Cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm or at room temperature. Tip: MAKE AHEAD TIP: Store in an airtight container for up to 2 days. Serve at room temperature or reheat at 350 degrees F. Equipment: Mini-muffin pan with 24 (2-tablespoon) muffin cups.
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203
Buckwheat Galettes with Salmon, Capers, and Dill

indgredients
1 1-pound salmon fillet with skin 3 tablespoons salted butter, divided 8 green onions, thinly sliced 8 ounces smoked salmon, finely chopped, divided 3 tablespoons fresh lemon juice 2 tablespoons drained capers 2 tablespoons coarsely chopped fresh dill plus sprigs for garnish 8 Basic Buckwheat Crepes
preparation
Score flesh side of salmon fillet at 1 1/2-inch intervals 1/2 inch deep in crisscross pattern; sprinkle with salt and pepper. Heat large nonstick skillet over medium-high heat. Add salmon, skin side down. Cook until skin is lightly browned, 3 minutes. Turn salmon over and partially cook until just warm, 2 to 3 minutes. Transfer to plate. Cut salmon, including skin, into 1/2-inch pieces; cool. Heat same skillet over medium-high heat. Add 1 tablespoon butter, green onions and 2/3 of smoked salmon. Saut 2 minutes; add reserved salmon. Toss until heated through. Remove from heat; add lemon juice, capers, and chopped dill. Season with salt and pepper. Melt 1 teaspoon butter in medium skillet over medium heat. Working with 1 crepe at a time, add to skillet and heat through. Spoon 1/8 of salmon mixture onto bottom third of each crepe. Roll up and place on plate. Garnish with reserved smoked salmon and dill sprigs. Repeat with remaining butter, crepes, and salmon.
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204
Buffalo Chicken Burger

yield: Makes 4 servings A bit of blue cheese in each patty ups the chickens savoriness without adding much fat or calories.
indgredients
1/2 cup sliced carrots 1 pound ground white-meat chicken 2 egg whites, lightly beaten 1 celery stalk, roughly chopped 1/2 cup panko breadcrumbs 1/4 cup blue cheese, plus more for garnish (optional) 1 teaspoon cornstarch 1/4 cup hot sauce (such as Tabasco Buffalo Style) Vegetable oil cooking spray 4 large kaiser rolls, split Iceberg lettuce (optional) Carrot and celery sticks (optional) Light blue cheese dressing (optional)
preparation
In a microwave-safe bowl, combine carrot slices with 2 tablespoons water; microwave on high, stirring every minute, until very tender, about 3 minutes. Drain and let cool; mash carrots. Add chicken, egg whites, celery, breadcrumbs and cheese; mix to combine. Form chicken mixture into four 3/4-inch-thick patties. In a second bowl, stir cornstarch into hot sauce until dissolved; set aside. Coat a grill rack or grill pan with cooking spray. Grill patties over medium-high heat for 6 minutes; flip and grill 4 minutes more. Brush patties with hot sauce mixture; grill until internal temperature reaches 165F, about 2 minutes. Place 1 burger on bottom of each roll. Garnish with cheese and lettuce, if desired. Top with other half of roll. Serve with carrot and celery sticks and blue cheese dressing for dipping, if desired.
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205
Sicilian Turkey Burger
yield: Makes 4 servings Capers give these burgers zingand cancer protection, too: They help prevent the formation of carcinogens that can occur when meat gets charred.
indgredients
1 pound lean ground turkey 3 tablespoons tomato paste 3 tablespoons currants 2 tablespoons capers 1/2 teaspoon dried basil 1/2 teaspoon crushed fennel seeds 1/2 teaspoon salt Vegetable oil cooking spray 1/2 cup grated Parmesan 4 ciabatta rolls, split 4 teaspoons balsamic vinegar Sliced tomato (optional)
preparation
In a bowl, mix turkey, tomato paste, currants, capers, basil, fennel seeds and salt. Form turkey mixture into four 3/4-inch-thick patties. Coat a grill rack or grill pan with cooking spray. Grill patties over mediumhigh heat until underside is well browned, about 7 minutes; flip and cook 5 minutes more. Top each patty with 2 tablespoons Parmesan; close lid or cover pan. Cook until internal temperature reaches 165F, about 2 minutes. Brush bottom of each roll with 1 teaspoon vinegar; top with 1 burger, tomato, if desired, and other half of roll.
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206
Pizza Muffin
Servings: 2 dozen mini muffins Prep: 30 mins Total: 50 mins
indgredients
2 tablespoons extra-virgin olive oil 2/3 cup finely chopped onion 2/3 cup finely chopped red bell pepper 1/3 cup whole-wheat pastry flour 1/3 cup all-purpose flour 2 teaspoons baking powder 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried 1 teaspoon sugar 1/4 teaspoon garlic powder 1/4 teaspoon salt 1/3 cup low-fat milk 1/3 cup crumbled feta cheese 1 large egg, well beaten 2 tablespoons tomato paste 2 tablespoons chopped kalamata olives
preparation
1. Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion is tender, about 5 minutes. Transfer to a large bowl and let cool for 10 minutes. 2. Meanwhile, preheat oven to 400 degrees F. Coat a minimuffin pan with cooking spray. 3. Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a medium bowl. 4. Stir milk, feta, egg, tomato paste and olives into the onion mixture. Make a well in the dry ingredients; add the wet ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full. 5. Bake the muffins until lightly browned, 13 to 15 minutes. Cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm or at room temperature. Tip: MAKE AHEAD TIP: Store in an airtight container for up to 2 days. Serve at room temperature or reheat at 350 degrees F. Equipment: Mini-muffin pan with 24 (2-tablespoon) muffin cups.
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207
Buckwheat Galettes with Salmon, Capers, and Dill

indgredients
1 1-pound salmon fillet with skin 3 tablespoons salted butter, divided 8 green onions, thinly sliced 8 ounces smoked salmon, finely chopped, divided 3 tablespoons fresh lemon juice 2 tablespoons drained capers 2 tablespoons coarsely chopped fresh dill plus sprigs for garnish 8 Basic Buckwheat Crepes
preparation
Score flesh side of salmon fillet at 1 1/2-inch intervals 1/2 inch deep in crisscross pattern; sprinkle with salt and pepper. Heat large nonstick skillet over medium-high heat. Add salmon, skin side down. Cook until skin is lightly browned, 3 minutes. Turn salmon over and partially cook until just warm, 2 to 3 minutes. Transfer to plate. Cut salmon, including skin, into 1/2-inch pieces; cool. Heat same skillet over medium-high heat. Add 1 tablespoon butter, green onions and 2/3 of smoked salmon. Saut 2 minutes; add reserved salmon. Toss until heated through. Remove from heat; add lemon juice, capers, and chopped dill. Season with salt and pepper. Melt 1 teaspoon butter in medium skillet over medium heat. Working with 1 crepe at a time, add to skillet and heat through. Spoon 1/8 of salmon mixture onto bottom third of each crepe. Roll up and place on plate. Garnish with reserved smoked salmon and dill sprigs. Repeat with remaining butter, crepes, and salmon.
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208
Buffalo Chicken Burger

yield: Makes 4 servings A bit of blue cheese in each patty ups the chickens savoriness without adding much fat or calories
indgredients
1/2 cup sliced carrots 1 pound ground white-meat chicken 2 egg whites, lightly beaten 1 celery stalk, roughly chopped 1/2 cup panko breadcrumbs 1/4 cup blue cheese, plus more for garnish (optional) 1 teaspoon cornstarch 1/4 cup hot sauce (such as Tabasco Buffalo Style) Vegetable oil cooking spray 4 large kaiser rolls, split Iceberg lettuce (optional) Carrot and celery sticks (optional) Light blue cheese dressing (optional)
preparation
In a microwave-safe bowl, combine carrot slices with 2 tablespoons water; microwave on high, stirring every minute, until very tender, about 3 minutes. Drain and let cool; mash carrots. Add chicken, egg whites, celery, breadcrumbs and cheese; mix to combine. Form chicken mixture into four 3/4inch-thick patties. In a second bowl, stir cornstarch into hot sauce until dissolved; set aside. Coat a grill rack or grill pan with cooking spray. Grill patties over medium-high heat for 6 minutes; flip and grill 4 minutes more. Brush patties with hot sauce mixture; grill until internal temperature reaches 165F, about 2 minutes. Place 1 burger on bottom of each roll. Garnish with cheese and lettuce, if desired. Top with other half of roll. Serve with carrot and celery sticks and blue cheese dressing for dipping, if desired.
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209
Tilapia Piccata with Snap Peas
yield: Makes 4 servings A 4-ounce fillet of mildtasting tilapia has only 108 calories.
indgredients
Vegetable oil cooking spray 4 U.S.-farmed tilapia fillets (5 ounces each) 1 teaspoon salt, divided 1/2 cup fresh lemon juice 4 teaspoons capers 12 ounces snap peas 1 pound red potatoes, cut into 1/2-inch pieces 4 tablespoons unsalted butter, cut into 4 pieces 1 cup white wine, divided 1 lemon, cut into 4 wedges
preparation
Heat grill. Fold four 18-inch-long pieces of foil in half; unfold and coat inside with cooking spray. Season tilapia with 1/2 teaspoon salt; place 1 fillet in center of 1 half of each piece of foil. Sprinkle each fillet with 2 tablespoons lemon juice and 1 teaspoon capers. Toss snap peas with potatoes and remaining 1/2 teaspoon salt; divide evenly among packets. Dot each fillet with 1 tablespoon butter. Fold foil to close and crimp 2 sides of each packet, leaving 1 side open; pour 1/4 cup wine into each packet. Crimp third side of packets to seal; place on grill; close lid; cook until packets are fully puffed, 12 minutes. Carefully cut foil to open. Serve with lemon wedges.
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210
Rhubarb and Strawberry Breakfast Crostini

yield: Makes 6 servings Youll get about five cups of preserves from this recipe. Try leftovers alongside soft cheeses or over vanilla ice cream. Fresh ricotta is available at some supermarkets and at specialty foods stores and Italian markets.
indgredients
1 1/2 pounds trimmed rhubarb, cut into 1-inch pieces 1 cup sugar 1/2 cup fresh orange juice 1/4 cup fresh lemon juice 2 tablespoons minced peeled fresh ginger 2 1-pint containers fresh strawberries, hulled, quartered lengthwise 1 cup fresh ricotta cheese 12 diagonal baguette slices, toasted
preparation
Preheat oven to 350F. Combine first 5 ingredients in 13x9x2-inch glass baking dish. Cover with foil; bake until rhubarb is soft, about 1 hour. Remove from oven. Mix strawberries into rhubarb mixture in baking dish. Cover; let stand at room temperature 5 minutes. Uncover; cool to room temperature. Cover and chill. Spread ricotta cheese over toasts. Top with generous spoonful of preserves.
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211
Vietnamese Tuna Burger
yield: Makes 6 servings Youll get about five cups of preserves from this recipe. Try leftovers alongside soft cheeses or over vanilla ice cream. Fresh ricotta is available at some supermarkets and at specialty foods stores and Italian markets
indgredients
1 1/2 pounds trimmed rhubarb, cut into 1-inch pieces 1 cup sugar 1/2 cup fresh orange juice 1/4 cup fresh lemon juice 2 tablespoons minced peeled fresh ginger 2 1-pint containers fresh strawberries, hulled, quartered lengthwise 1 cup fresh ricotta cheese 12 diagonal baguette slices, toasted
preparation
Preheat oven to 350F. Combine first 5 ingredients in 13x9x2-inch glass baking dish. Cover with foil; bake until rhubarb is soft, about 1 hour. Remove from oven. Mix strawberries into rhubarb mixture in baking dish. Cover; let stand at room temperature 5 minutes. Uncover; cool to room temperature. Cover and chill. Spread ricotta cheese over toasts. Top with generous spoonful of preserves.
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212
Panko-Crusted Chicken with Mustard-Maple Pan Sauce

yield: Makes 4 servings active time: 30 minutes total time: 30 minutes Most of the ingredients used in this recipe are staples, so all you need to buy are the breadcrumbs, chicken, and parsley. Look for panko in the Asian foods section of supermarkets and at Asian markets.
indgredients
2 8-ounce skinless boneless chicken breast halves, cut crosswise in half 1 large egg 1 tablespoon finely chopped fresh Italian parsley 2 teaspoons plus 2 tablespoons Dijon mustard 1 cup panko (Japanese breadcrumbs) 2 tablespoons olive oil 1 cup low-salt chicken broth 3 tablespoons pure maple syrup 2 tablespoons plus 1 teaspoon coarse-grained mustard 1 tablespoon chilled unsalted butter
preparation
Using meat mallet or rolling pin, pound chicken in resealable plastic bag to 1/3-to 1/2-inch thickness. Whisk egg, parsley, and 2 teaspoons Dijon mustard in large bowl. Place chicken in egg mixture; turn to coat. Sprinkle chicken with salt and pepper. Dip each chicken piece in panko; turn to coat. Heat oil in large nonstick skillet over medium-high heat. Add chicken; cook until brown and cooked through, about 4 minutes per side. Meanwhile, whisk broth, syrup, coarse-grained mustard, and remaining 2 tablespoons Dijon mustard in glass measuring cup. Transfer chicken to plates. Add broth mixture to skillet; boil until reduced to 3/4 cup, stirring occasionally, about 4 minutes. Add butter; whisk until melted. Spoon sauce alongside chicken.
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213
Shirred eggs with BlackEyed Pea Salsa and Collard Greens

yield: Makes 4 servings Are you flush with folate? Too-low levels are linked with osteoporosis, depression and more. Black-eyed peas are a top source of the vitamin.
indgredients
1 slice (2 ounces) thick bacon 1 cup chopped onion 10 ounces frozen chopped collard greens, thawed and drained 3/4 teaspoon salt, divided 1/2 teaspoon freshly ground black pepper, divided 1 can (15 ounces) black-eyed peas, rinsed and drained 1/2 cup diced green bell pepper 1/2 cup diced tomato 2 tablespoons chopped fresh chives (or parsley) 2 tablespoons fresh lime juice 1 tablespoon red wine vinegar 1 small green chile, chopped (optional) Vegetable oil cooking spray 4 large eggs 4 tablespoons 1 percent milk
preparation
In a skillet, cook bacon over medium heat until crisp; drain on paper towel; chop fine. Drain all but 1 teaspoon bacon drippings from skillet. Heat over medium heat. Cook onion, stirring, 3 minutes. Add collards, 1/4 teaspoon salt and 1/4 teaspoon pepper; cook, stirring occasionally, 3 minutes. Stir in bacon; turn off heat. In a bowl, combine peas, bell pepper, tomato, chives, juice, vinegar, remaining 1/2 teaspoon salt, remaining 1/4 teaspoon pepper and chile, if desired. Heat oven to 375. Coat 4 gratin dishes with cooking spray. Divide collards evenly among gratins; make space in center of collards for eggs. Crack 1 egg and gently pour into 1 gratin; repeat with remaining eggs and gratins. Spoon 1 tablespoon milk over each egg. Bake, covered loosely with foil, until egg whites are cooked through, 10 to 15 minutes. Spoon pea salsa onto eggs; serve.
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214
Grilled Chicken and Peach Salad

yield: Makes 4 servings This dish can help protect your pair: The phenolic acids in peaches destroyed estrogen-independent breast cancer cells in one university study.
indgredients
1 pound boneless, skinless chicken breasts 1/2 teaspoon salt (preferably kosher) 1/4 teaspoon freshly ground black pepper Olive oil cooking spray 1 pound peaches (3 or 4 small), halved and pitted 1 tablespoon whole-grain mustard 1 tablespoon white balsamic vinegar 1 tablespoon extra-virgin olive oil 8 cups baby arugula (10-ounce package)
preparation
Heat grill on high; set grill rack 4 to 6 inches above heat source. Season chicken with salt and pepper; coat with cooking spray. Grill chicken, turning once, until it reaches an internal temperature of 165F, 5 to 8 minutes each side. Transfer chicken to a cutting board. Coat peaches with cooking spray; spread skin side up on grill grates; grill, turning once, until juicy but not mushy, 3 to 5 minutes per side. In a salad bowl, whisk mustard, vinegar, oil and 1 tablespoon water. Toss with arugula. Divide arugula among 4 plates. Slice chicken and peaches; distribute evenly among plates.
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215
Lobster Salad with Green Beans, Apple, and Avocado

yield: 4 servings
indgredients
3 tablespoons coarse sea salt 10 ounces slim haricots verts (green beans), trimmed at both ends and cut into 1/2inch pieces (2 cups) 1 cup Greek-style yogurt 1 tablespoon imported French mustard 1/4 teaspoon fine sea salt 1/4 cup minced fresh chives 1 Granny Smith apple, cored, and cut into 1/4-inch cubes (do not peel) 1 large ripe avocado, halved, pitted, peeled, and cut into 1/4-inch cubes 1 pound (2 cups) cooked lobster meat, cut into bitesized pieces Equipment: A 5-quart pasta pot fitted with a colander; 4 chilled large dinner plates
preparation
1. Prepare a large bowl of ice water. 2. Fill the pasta pot with 3 quarts of water and bring it to a rolling boil over high heat. Add the coarse salt and the beans, and blanch until crisp-tender, 3 to 4 minutes. (Cooking time will vary according to the size and tenderness of the beans.) Immediately remove the colander from the water, letting the water drain from the beans. Plunge the beans into the ice water so they cool down as quickly as possible. (The beans will cool in 1 to 2 minutes. If you leave them longer, they will become soggy and begin to lose flavor.) Drain the beans and wrap them in a thick kitchen towel to dry. (Store the cooked beans in the refrigerator for up to 4 hours.) 3. In a large, shallow bowl, combine the yogurt, mustard, and fine salt and whisk to blend. Taste for seasoning. Add the green beans, chives, apple, avocado, and lobster. Toss to coat. Arrange on the plates and serve.
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216
Fruit Salad with Fresh Mint

yield: Serves 6 This can be a great dish all year round, if you choose the best fruits available. The addition of mint adds a bright, refreshing flavor to the sweetness of the fruit
indgredients
1 1/2 cups strawberries, cleaned and quartered 3/4 cup fresh pineapple chunks 1 cup apples, cored and cut into chunks 1 pint blackberries, cleaned 1/4 chopped finely cup mint
preparation
In a mixing bowl, combine the cut fruit and toss. Add the fresh mint and stir gently. Serve in parfait dishes or small bowls.
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217
Udon with Mushroom Broth, Cabbage, and Yams

indgredients
2 cups skim milk Juice and zest of 3 lemons, divided 1/4 cup sugar 2 tablespoons cornstarch 1/4 cup nonfat Greek yogurt 1 pint blue-berries 2 tablespoons sugar 1/2 cup graham cracker crumbs
preparation
Whisk milk, juice and zest of 2 lemons, sugar and cornstarch in a pot over medium heat until mixture thickens, 3 to 4 minutes. Let cool 2 minutes. Whisk in yogurt. Cook blue-berries, juice and zest of remaining lemon and sugar in another pot over medium heat, mashing until a chunky sauce forms, 2 to 3 minutes. Divide graham cracker crumbs and sauce among 4 glasses; top each with 1/2 cup yogurt pudding. Chill 1 hour.
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218
Curried Chicken Salad Sandwich

indgredients
1/2 cup diced grilled boneless, skinless chicken breast 1/2 cup chopped celery 2 tablespoons nonfat plain Greek yogurt 2 teaspoons raisins 1 teaspoon reduced-fat mayonnaise 1/2 teaspoon curry powder 1 whole-wheat pita (6 inches) 1 cup chopped kale 2 teaspoons rice wine vinegar 2 teaspoons toasted sesame oil 1 teaspoon sesame seeds 16 ounces brewed black tea 1 lemon wedge
preparation
In a bowl, mix chicken with celery, yogurt, raisins, mayonnaise and curry; stuff inside pita. In another bowl, toss kale with vinegar, oil and sesame seeds. Serve sandwich with kale salad and tea with lemon wedge.
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219
Moroccan Beef Stew
indgredients
3 tablespoons olive oil, divided 1 3/4 pounds beef tenderloin, cut into 1-inch cubes 1 large onion, chopped 1 large carrot, chopped 2 garlic cloves, chopped 1 tablespoon paprika 2 teaspoons ground cumin 1 1/2 teaspoons ground cinnamon 2 cups beef broth 1/2 cup halved pitted Kalamata olives 1/2 cup golden raisins 1 15-ounce can garbanzo beans (chickpeas), drained 1/2 cup chopped fresh cilantro 1 teaspoon lemon peel
preparation
Heat 2 tablespoons oil in heavy large saucepan over medium-high heat. Sprinkle beef with salt and pepper. Working in batches, add beef to pan and brown on all sides, about 3 minutes per batch. Transfer to plate. Add remaining 1 tablespoon oil, onion, carrot, and garlic to pan. Cook until vegetables are soft, stirring frequently, about 10 minutes. Add spices; stir 1 minute. Add broth, olives, raisins, garbanzo beans, and cilantro; bring to boil. Simmer until juices thicken, about 5 minutes. Add beef and any accumulated juices and lemon peel to pan. Stir to warm through and serve.
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220
Goat Cheese-Stuffed Peppadews

yield: Makes 8 servings The bite-size sweet red peppers in this recipe are a tasty, low-cal vehicle for delicious cheese; plus, their mild heat can help warm you up from the inside out as the temperature begins to drop.
indgredients
1 jar (14 ounces) Peppadew Mild Whole Sweet Piquante Peppers or Italian cherry peppers, pickled or brined (found in pickle aisle) 4 ounces goat cheese 1/3 cup fromage blanc or quark cheese, drained in a strainer for at least 1 hour 2 tablespoons finely chopped scallions 1/4 cup finely chopped fresh parsley, divided
preparation
Drain Peppadews upside down on a rack. If necessary, and taking care not to slice peppers open, pare bottoms so they sit flat. In a food processor, blend cheeses, scallions and 2 tablespoons parsley. In a bowl, season cheese mixture with salt and black pepper. Fill a pastry bag (or resealable bag with a corner snipped) with cheese mixture; chill 1 hour. Pipe cheese evenly into each pepper. Sprinkle tops with remaining 2 tablespoons parsley. DO AHEAD: You can prep the cheese filling 24 hours in advance and store it in the bag in the fridge; remove it 1/2 hour before needed. Stuffed peppers can be refrigerated for up to 2 hours.
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221
Banana-Raspberry Bread
yield: Makes 8 servings Healthy bonus: Manganese from fruit; antioxidants and fiber from berries; selenium from egg
indgredients
Vegetable-oil cooking spray 2 cups all-purpose flour 3/4 cup sugar 2 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 4 large ripe or overripe bananas, mashed 1/4 cup skim milk 1 large egg 1 tsp pure vanilla extract 1 cup fresh or frozen raspberries
preparation
Heat oven to 350F. Coat an 8 loaf pan with cooking spray. In a bowl, combine flour, sugar, baking powder, baking soda, and salt; whisk to blend. Make a well in center; set aside. In a bowl, combine bananas, milk, egg, and vanilla; fold in raspberries. Pour batter into center of dry ingredients; fold together until combined. Do not overmix. Pour batter into pan; bake 1 hour or until a toothpick inserted in the center comes out clean. Cool in pan on a wire rack for 10 minutes. Remove from pan; cool completely. Slice before wrapping individually.
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222
Fish Tacos with Strawberry Salsa

yield: Makes 4 servings Strawberries are a gem at the gym. Their vitamin C helps you melt up to 30 percent more fat during exercise.
indgredients
Olive oil cooking spray 1 pound halibut fillets or steaks (or other firm white fish such as cod or catfish) 1/2 teaspoon ground cumin 1/2 teaspoon salt (preferably kosher), divided 1/4 teaspoon freshly ground black pepper, divided 8 small (6-inch) corn tortillas 2 pints strawberries, hulled and chopped 1 small green jalapeo chile, seeded and chopped 3 tablespoon chopped fresh chives 1 tablespoon fresh lemon juice 2 cups chopped napa cabbage
preparation
Heat oven to 450F. Coat a rimmed baking sheet with cooking spray. Place fish on baking sheet, smooth side down (if fillets); coat with cooking spray; season with cumin, 1/4 teaspoon salt and 1/8 teaspoon pepper. Stack tortillas, sprinkle with a few drops of water, and wrap tightly in foil. Cook fish and tortillas until fish is opaque and flakes easily with a fork but is still moist, and tortillas are hot, 10 to 15 minutes. In a bowl, combine strawberries, jalapeo, chives, lemon juice, remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper; stir. Flake fish into big pieces; unwrap tortillas. Divide fish, strawberry salsa and cabbage evenly among tortillas. Fold and serve.
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223
Chicken, Green Bean, Corn, and Farro Salad with Goat Cheese
yield: Makes 4 servings Farro is a nutty-flavored grain thats popular in Tuscany. Its not as heavy as some other whole grains, but its still packed with protein, fiber, magnesium, and vitamins A, B, C, and E. Here, its the base for a satisfying summer salad.
indgredients
1/2 cup semi-pearled farro* or spelt berries 3 tablespoons extra-virgin olive oil, divided 8 ounces skinless boneless chicken breast halves 12 ounces green beans, trimmed, cut into 1 1/2-inch pieces 2 cups fresh yellow corn kernels (cut from 2 to 3 ears of corn) 3 green onions, thinly sliced (about 3/4 cup) 1 tablespoon minced fresh marjoram 1/2 teaspoon coarse kosher salt 2 tablespoons white wine vinegar 2 tablespoons minced shallot 1 teaspoon Dijon mustard 4 ounces fresh goat cheese, crumbled (about 1 1/4 cups)
preparation
Cook farro in medium saucepan of boiling salted water until just tender, 20 to 25 minutes. Drain; cool. Meanwhile, heat 1 tablespoon oil in heavy medium skillet over medium-high heat. Sprinkle chicken with salt and pepper. Add chicken to skillet; cook until golden brown and cooked through, about 8 minutes per side. Cool, then cut into 1/2- to 3/4-inch cubes. Cook green beans in large saucepan of boiling salted water until crisp-tender, about 4 minutes. Drain. Rinse under cold water to cool; drain. Transfer beans to kitchen towel; pat dry. Mix farro, chicken, and green beans in large bowl; add corn and green onions. Combine remaining 2 tablespoons oil, marjoram, and 1/2 teaspoon coarse salt in small bowl. Press with back of spoon to release flavor. Whisk in vinegar, shallot, and mustard. Pour over salad in bowl; toss to coat. Season to taste with salt and pepper. DO AHEAD: Salad can be made 1 day ahead. Cover and chill. Divide chilled or room-temperature salad among plates. Sprinkle with goat cheese. * Available at specialty foods stores, natural foods stores, and Italian markets.
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224
Roasted Parmesan Asparagus with Poached Eggs and Prosciutto

indgredients
4 teaspoons olive oil, divided 4 thin prosciutto slices, thinly sliced crosswise Nonstick vegetable oil spray 20 asparagus spears, trimmed 1 2-ounce piece Parmesan cheese, shaved into strips 1 teaspoon salt 4 large eggs 1 tablespoon chopped fresh thyme
preparation
Heat 2 teaspoons oil in medium nonstick skillet over medium-high heat. Add prosciutto; saut until almost crisp, about 1 minute. Transfer to paper towels. Preheat oven to 400F. Spray rimmed baking sheet with nonstick spray. Toss asparagus on sheet with remaining oil, then arrange close together. Sprinkle with salt and pepper. Roast until tender, about 12 minutes. Sprinkle cheese over; roast until melted, about 5 minutes. Divide among 4 plates. Cover to keep warm. Meanwhile, pour enough water into large skillet to reach depth of 2 inches. Add 1 teaspoon salt; bring to boil. Reduce heat to medium. Crack 4 eggs, 1 at a time, into simmering water. Cook until whites are set but yolks are still soft, about 3 minutes. Using slotted spoon, gently transfer 1 egg to atop asparagus on each plate. Sprinkle each serving with prosciutto and thyme. Season with salt and pepper; serve.
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225
Creamy Farfalle with Salmon and Peas

yield: Makes 4 servings This dish only looks indulgent: A serving has a mere 7 grams of saturated fat, and the pasta and peas help deliver 40 percent of your daily intake of folate, a nutrient that aids the body in forming red blood cells.
indgredients
Vegetable oil cooking spray 1 pound salmon fillet, skin removed 3/4 teaspoon salt, divided 1/4 teaspoon black pepper, divided 6 ounces farfalle pasta 1 1/2 cups frozen peas 1 1/2 cups 1 percent milk,divided 3 tablespoons all-purpose flour 3 ounces Neufchatel 2 tablespoons chopped fresh dill, divided 1 tablespoon fresh lemon juice 1 teaspoon grated lemon zest
preparation
Heat broiler to low. Coat a baking sheet with cooking spray. Season salmon with 1/2 teaspoon salt and 1/8 teaspoon pepper. Broil until cooked through, 5 minutes per side. Let cool; cut salmon into bite-size pieces. Cook pasta as directed on package; add peas 3 minutes before end of cooking time; drain. Whisk 1/4 cup milk and flour in a small saucepan until smooth; whisk in remaining 1 1/4 cups milk, remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Cook over medium heat, whisking, until as thick as heavy cream, 10 minutes. Remove from heat; add Neufchatel and 1 tbsp dill; whisk until cheese melts. Toss pasta and peas with sauce and salmon; drizzle with juice. Garnish with zest and remaining 1 tablespoon dill.
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226
Turkey Meatloaf with Mushrooms and Herbs

yield: Makes 4 servings plus leftovers
indgredients
2 tablespoons extra-virgin olive oil plus additional for brushing 2 cups 1/3-inch cubes crustless day-old pain rustique 1 cup low-salt chicken broth 8 ounces sliced button mushrooms 2 large eggs, lightly beaten 1/4 cup minced shallots 2 tablespoons chopped fresh Italian parsley 1 tablespoon chopped fresh thyme 2 teaspoons coarse kosher salt 1/2 teaspoon ground black pepper 1 pound ground turkey (15% fat) 1 pound ground turkey breast
preparation
Preheat oven to 350F. Brush 8 1/2 x 4 1/2 x 2 1/3-inch loaf pan with olive oil. Toss bread with broth in large bowl. Let stand until bread absorbs broth and softens, about 10 minutes. Mix in mushrooms, eggs, shallots, parsley, thyme, coarse salt, pepper, and 2 tablespoons oil. Add turkey; mix just until blended. Transfer to pan, mounding in center. Bake until thermometer inserted into center registers 170F, about 1 hour 25 minutes. Let rest 15 minutes before serving.
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227
Mango and Passion Fruit Smoothie

yield: Makes 2 servings Not to be confused with coconut milk, coconut water is the tart liquid found in the center of young coconuts.
indgredients
2 cups 1/2-inch cubes peeled mango 2 cups crushed ice 5 tablespoons strained passion fruit juice (from about 8 passion fruits; seeds discarded) 1/4 cup coconut water (such as Vita Coco) 1 teaspoon honey
preparation
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228
Spinach Salad with Almonds and Kumquats

indgredients
1/3 cup thinly sliced seeded kumquats 2 1/2 tablespoons seasoned rice vinegar 2 tablespoons finely chopped shallot 1 tablespoon vegetable oil 2 teaspoons minced peeled fresh ginger 1/2 teaspoon Asian sesame oil 1 5-ounce package baby spinach 1/2 cup sliced almonds, toasted 1/4 cup chopped fresh cilantro 1 cup sliced mushrooms (optional)
preparation
Chop enough kumquats to measure 1 tablespoon. Mix kumquats, vinegar, shallot, vegetable oil, ginger, and sesame oil in large bowl. Season with salt and pepper. Add spinach, almonds, cilantro, sliced kumquats, and mushrooms, if desired.
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229
Black Bean Chili with Butternut Squash

yield: Makes 10 servings active time: 1 hour total time: 3 hours 30 minutes (includes simmering and cooling)
indgredients
1 1/2 tablespoons olive oil 2 onions, chopped 8 garlic cloves, chopped 2 1/2 chili powder 1 tablespoon ground coriander 2 14.5-ounce cans fire-roasted tomatoes 1 pound dried black beans, rinsed 2 chipotle chiles from canned chipotle chiles in adobo, minced 2 teaspoons dried oregano (preferably Mexican) Coarse kosher salt 1 2 1/4-pound butternut squash, peeled, seeded, cut into 1/2-inch cubes (about 3 cups) 1/2 cup quick-cooking bulgur Sour cream Coarsely grated hot pepper Monterey jack cheese Diced red onion chopped Fresh cilantro Pickled jalapeo rings
Ingredient info: Chipotle chiles in adobo can be found at some super markets and at Latin markets. Look for bulgur at super markets and natural foods stores.
preparation
Heat oil in heavy large pot over medium-high heat. Add onions and cook until soft and beginning to brown, stirring often, about 8 minutes. Add garlic; stir 1 minute. Sprinkle chili powder and coriander over; stir 1 minute. Stir in tomatoes with juice, beans, chipotles, and oregano. Add 10 cups water. Bring to boil, reduce heat to low, cover with lid slightly ajar, and simmer until beans are tender, stirring occasionally, about 2 hours (time will vary depending on freshness of beans). Season to taste with coarse salt and freshly ground black pepper. DO AHEAD: Chili can be made up to 2 days ahead. Cool slightly. Refrigerate uncovered until cold, then cover and keep chilled. Rewarm chili before continuing. Stir squash and bulgur into chili. Simmer uncovered over medium-low heat until squash and bulgur are tender, about 30 minutes. Season to taste with salt and pepper. Divide chili among bowls. Serve with sour cream, cheese, red onion, cilantro, and pickled jalapeo rings.
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230
Spicy Orange Chicken Stir-Fry

yield: Makes 6 servings active time: 15 minutes
indgredients
1 1/2 cups jasmine rice or long-grain white rice (10 to 11 ounces) 3/4 cup orange juice 3 tablespoons soy sauce 1 tablespoon cornstarch 2 teaspoons finely grated orange peel 2 tablespoons vegetable oil 1 small red onion, halved, thinly sliced Large pinch of dried crushed red pepper 1 1/2 pounds chicken cutlets, cut crosswise into 1/2-inchwide strips 1 8-ounce package stringless sugar snap peas
preparation
Cook rice according to package directions. Cover to keep warm; set aside. Meanwhile, whisk juice, soy sauce, and cornstarch in medium bowl until cornstarch dissolves. Mix in orange peel. Heat oil in large wok or nonstick skillet over high heat. Add onion and crushed red pepper. Stir-fry 30 seconds. Sprinkle chicken with salt and pepper. Add to wok and stir-fry until onion is crisp-tender and chicken is just cooked through, about 4 minutes. Add sugar snap peas and juice mixture. Toss until sauce thickens and comes to boil and peas are crisp-tender, about 2 minutes. Season with salt and pepper. Serve with rice.
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231
Spicy Grilled Tuna with Garden Salsa

indgredients
6 large cloves of garlic unpeeled 3 jalapeo chiles, stemmed 1/4 cup fresh lime juice 1 teaspoon salt, divided 4 tuna steaks (5 ounces each, about 3/4 inch thick) 2 cups diced heirloom tomatoes 1/4 cup diced red onion 1 tablespoon fresh cilantro, finely chopped 1 tablespoon fresh mint, finely chopped 1 tablespoon fresh basil, finely chopped Vegetable oil cooking spray
preparation
Roast garlic and jalapeos in a small, dry skillet over medium heat, turning occasionally, until soft (both will blacken in spots), 5 to 10 minutes for jalapeos, 15 minutes for garlic. Cool, then peel garlic. Puree garlic, jalapeos, lime juice and 1/2 teaspoon salt in a blender until smooth. Scoop 1/2 cup puree into a 13 x 9 glass baking dish. Place fish on puree, flipping once to coat both sides. Cover dish; refrigerate 10 to 20 minutes to marinate. Transfer remaining puree into another bowl for salsa. Mix in tomatoes. Rinse onion in a small strainer under cold water; drain. Add to tomato mixture. Stir in cilantro, mint and basil. Season with remaining 1/2 teaspoon salt. Coat grill with cooking spray; heat to medium-high (about 375F). Remove fish from marinade; place on grill. Cover grill and cook 3 minutes. Uncover, flip fish, cover again and cook until fish is done, about 2 minutes more for medium-rare. Transfer fish to plates; spoon salsa on top.
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232
Chewy Nut and Cereal Bars

yield: Makes 10 bars active time: 15 min total time: 1 3/4 hr (includes cooling)
indgredients
1 1/2 cups sliced almonds (4 1/2 ounces) 1/3 cup sesame seeds 1/3 cup mild honey 3 tablespoons packed light brown sugar 1 tablespoon vegetable oil 3 cups crisp rice cereal (preferably brown-rice) 1 cup roasted salted cashews (1/4 pound), coarsely chopped 2 large egg whites
preparation
Preheat oven to 350F with rack in middle. Lightly oil a 9-inch square baking pan, then line bottom and sides with parchment and lightly oil parchment. Toast almonds in a 4-sided sheet pan until pale golden, 6 to 9 minutes. Stir in sesame seeds and bake until seeds are golden, 3 to 4 minutes more. Transfer to a plate and cool completely. Reduce oven to 325F. Gently heat honey, brown sugar, and oil in a small saucepan over low heat, stirring, until smooth. Stir together rice cereal, cashews, and almond-sesame mixture in a large bowl. Beat egg whites with a rounded 1/4 teaspoon salt in a small bowl with a fork until foamy, 1 to 2 minutes. Stir honey mixture into cereal mixture, then stir in whites. Spread mixture in baking pan, pressing gently, and bake until golden brown, 35 to 40 minutes. Cool completely, then turn out onto a cutting board and cut into bars.
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233
Cranberry-Almond Granola
yield: Makes about 4 cups
Nonstick vegetable oil spray 2 cups old-fashioned oats 1/3 cup slivered almonds 1/3 cup sweetened flaked coconut 1/3 cup pecan halves 1/3 cup frozen concentrated cranberry juice cocktail, thawed 1/3 cup (packed) golden brown sugar 2 tablespoons vegetable oil 1 teaspoon ground cinnamon 1/2 teaspoon ground allspice 1 cup dried sweetened cranberries
indgredients
preparation
Preheat oven to 325F. Spray heavy large rimmed baking sheet with nonstick spray. Combine oats, almonds, coconut, and pecans in large bowl. Combine cranberry juice concentrate, brown sugar, oil, cinnamon, and allspice in medium saucepan. Bring to boil, whisking until sugar dissolves. Pour hot syrup over oat mixture; stir to coat evenly. Spread mixture out on prepared sheet. Bake until golden brown at edges, about 20 minutes. Add cranberries; using metal spatula, stir to blend. Bake until granola is golden and beginning to dry, stirring occasionally, about 12 minutes longer. Cool completely on baking sheet. (Store airtight at room temperature up to 1 week.)
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234
Orzo with Feta, Tomatoes, and Dill

yield: Makes 4 to 6 (side dish) servings active time: 15 min total time: 25 min
indgredients
3 tablespoons extra-virgin olive oil 2 cups cherry tomatoes, halved 1/2 cup chopped dill 1 teaspoon grated lemon zest 1 cup orzo 1 1/2 cups crumbled feta (6 ounces)
preparation
Toss together oil, tomatoes, dill, zest, and 1/2 teaspoon each of salt and pepper in a large serving bowl. Let stand at least ten minutes Meanwhile, cook orzo in a pasta pott of boiling salted water (1 1/2 tablespoons salt for 4 quarts water) until al dente Drain orzo and toss with tomato mixture. Add feta and toss again.
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235
Stir-Fried Bok Choy and Mizuna with Tofu

3 1/2 tablespoons soy sauce, divided 4 teaspoons Asian sesame oil, divided 3 1/2 teaspoons unseasoned rice vinegar, divided 1 14- to 16-ounce container extra-firm tofu, drained 2 tablespoons peanut oil 4 green onions, chopped 1 tablespoon finely chopped peeled fresh ginger 2 garlic cloves, finely chopped 4 baby bok choy, leaves separated 12 cups loosely packed mizuna (about 8 ounces)
indgredients
preparation
Whisk 2 tablespoons soy sauce, 2 teaspoons sesame oil, and 1/2 teaspoon vinegar in bowl. Stack 2 paper towels on work surface. Cut tofu crosswise into 3/4-inch-thick slices; cut each slice crosswise in half. Arrange tofu on paper towels and let stand 10 minutes. Pat top of tofu dry. Heat peanut oil in large nonstick skillet over medium-high heat. Add tofu and cook, without moving, until golden brown on bottom, 2 to 3 minutes per side. Transfer tofu to paper towel to drain, then place tofu on sheet of foil and brush both sides with soy sauce mixture. Wipe out any peanut oil from skillet. Add 2 teaspoons sesame oil and place skillet over medium heat. Add green onions, ginger, and garlic. Stir until fragrant, about 30 seconds. Add remaining 1 1/2 tablespoons soy sauce and 3 teaspoons vinegar, then bok choy. Toss until bok choy wilts, 1 to 2 minutes. Add mizuna in 2 batches, tossing to wilt before adding more, 1 to 2 minutes per batch. Season greens with salt and pepper. Add tofu to skillet. Toss gently to blend. Transfer to platter.
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236
Whole-Wheat Oatmeal Pancakes

yield: Makes 4 individual pancakes active time: 20 min total time: 30 min
indgredients
3/4 cup quick-cooking oats 1 1/2 cups plus 2 tablespoons well-shaken buttermilk, divided 3/4 cup whole-wheat flour 1 1/2 teaspoons baking powder 3/4 teaspoon baking soda 1/2 teaspoon cinnamon 1/8 teaspoon grated nutmeg 1/2 teaspoon salt 1 large egg, lightly beaten 2 tablespoons unsalted butter, melted 1 tablespoon packed brown sugar Accompaniment: sliced bananas
preparation
Soak oats in 3/4 cup buttermilk 10 minutes. Meanwhile, whisk together flour, baking powder, baking soda, cinnamon, nutmeg, and salt in a large bowl. Stir egg, butter, brown sugar, remaining 3/4 cup plus 2 tablespoons buttermilk, and oat mixture into dry ingredients until just combined. Heat a griddle over medium heat until hot and lightly brush with oil. Working in batches, pour 1/4 cup batter per pancake onto griddle and cook until bubbles appear on surface and undersides are golden-brown, about 1 minute. Flip with a spatula and cook other side, about 1 minute more. (Lightly oil griddle between batches.)
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237
Grilled Chicken and Peach Salad

1 pound boneless, skinless chicken breasts 1/2 teaspoon salt (preferably kosher) 1/4 teaspoon freshly ground black pepper Olive oil cooking spray 1 pound peaches (3 or 4 small), halved and pitted 1 tablespoon whole-grain mustard 1 tablespoon white balsamic vinegar 1 tablespoon extra-virgin olive oil 8 cups baby arugula (10-ounce package)
indgredients
preparation
Heat grill on high; set grill rack 4 to 6 inches above heat source. Season chicken with salt and pepper; coat with cooking spray. Grill chicken, turning once, until it reaches an internal temperature of 165F, 5 to 8 minutes each side. Transfer chicken to a cutting board. Coat peaches with cooking spray; spread skin side up on grill grates; grill, turning once, until juicy but not mushy, 3 to 5 minutes per side. In a salad bowl, whisk mustard, vinegar, oil and 1 tablespoon water. Toss with arugula. Divide arugula among 4 plates. Slice chicken and peaches; distribute evenly among plates.
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238
Cheesy Shrimp Enchilada Bake

indgredients
Sauce: 1 can (14.5 ounces) diced tomatoes 1/2 cup Onion and Garlic Mix 4 chipotle chiles, finely diced 1/4 teaspoon salt Enchiladas: 3 corn tortillas, halved 3/4 cup Broccoli and Red Bell Pepper Mix 1 cup Lime Shrimp 1 cup 75% shredded fat-free cheddar (4 ounces)
preparation
Heat oven to 375F. Sauce: Combine all sauce ingredients in a bowl. Enchiladas: Pour 3/4 cup sauce into the bottom of a 10 baking dish. Press both sides of tortillas into sauce, then place 3 tortilla halves on top of sauce. Add half of Broccoli and Red Bell Pepper Mix, half of Lime Shrimp and half of cheese. Layer on remaining 3 tortilla halves, Broccoli and Red Bell Pepper Mix and Lime Shrimp. Pour remaining 1 1/4 cups sauce and cheese over shrimp. If not eating immediately, cover tightly and freeze. Otherwise, bake 20 minutes, covered with foil. Remove foil; bake until cheese bubbles, 10 minutes more. To reheat: Bake, covered with foil, at 400F for 25 minutes. Remove foil; bake until cheese bubbles, 5 minutes more.
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239
Power Waffles with Yogurt, Bananas and Almonds

yield: Serves 6
2 1/2 cups warm light soy milk* or nonfat milk (105F. to 115F.) 1/4 cup minced crystallized ginger 2 tablespoons sugar 1 teaspoon dry yeast 1 1/2 cups unbleached all purpose flour 1 cup buckwheat flour** 1 cup old-fashioned oats 2 teaspoons ground cinnamon 1 teaspoon salt 6 large egg whites, beaten to blend 6 tablespoons unsalted butter, melted, or vegetable oil 2 teaspoons baking powder 1 cup plain low-fat yogurt 6 bananas, sliced Honey or pure maple syrup 3/4 cup sliced almonds, toasted *Soy milk is available at some supermarkets and most natural foods stores. **Buckwheat flour is sold at some natural foods stores and specialty foods stores.
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indgredients
preparation
Mix first 4 ingredients in medium bowl to blend. Let stand until foamy, about 10 minutes. Mix both flours, oats, cinnamon and salt in large bowl. Add yeast mixture; stir to blend (batter will be thick). Cover and chill at least 1 hour or overnight. Preheat oven to 200F. Preheat Belgian waffle iron according to manufacturers instructions. Mix egg whites, melted butter and baking powder into batter. Spoon 1 cup batter onto iron; spread with spatula. Cover and cook until golden and cooked through, about 4 minutes. Transfer waffle to baking sheet and keep warm in oven. Repeat, making 6 waffles total. Place waffles on plates. Top with yogurt, bananas, honey and almonds.
240
Dijon-Cilantro Tuna Salad on Whole Grain Bread

yield: Makes 6 sandwiches active time: 20 minutes total time: 50 minutes (includes chilling time)
indgredients
1/2 cup plain nonfat yogurt 6 tablespoons sweet pickle relish 2 tablespoons Dijon mustard 2 tablespoons whole grain mustard 2 6-ounce cans solid albacore tuna packed in water, drained 1 cup chopped celery 1/2 cup chopped red onion 1/2 cup chopped fresh cilantro 12 slices whole grain bread, toasted 12 slices ripe tomato Arugula leaves
preparation
Mix first 4 ingredients in large bowl. Mix in tuna. Add celery, onion, and cilantro; mix well. Cover; chill at least 30 minutes. Spoon 1/2 cup tuna on each of 6 bread slices. Top with tomato slices, arugula, and bread slices. Cut sandwiches in half.
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241
Chicken and White Bean Soup with Herb Swirl

yield: Makes 4 to 6 servings
8 tablespoons extra-virgin olive oil, divided 2 teaspoons chopped fresh sage 2 teaspoons chopped fresh thyme 1 teaspoon chopped fresh rosemary 1/4 teaspoon salt 1 pound skinless boneless chicken breasts, cut into 1-inch pieces 1 small onion, chopped 2 medium carrots, halved lengthwise, cut crosswise into 1/4-inch pieces 1 large celery stalk, thinly sliced 1/2 cup tomato puree 4 cups low-salt chicken broth 2 15-ounce cans cannellini beans, drained 1/2 cup fresh Italian parsley leaves 1 bay leaf
indgredients
preparation
Heat 4 tablespoons olive oil and next 4 ingredients in small skillet over medium heat until herbs are aromatic, about 11/2 minutes. Pour herb oil into bowl; cool. Heat 2 tablespoons oil in large pot over medium heat. Saut chicken 5 minutes. Using slotted spoon, transfer chicken to bowl. Add 2 tablespoons oil to pot. Add onion, carrots, and celery; saut until beginning to brown, about 15 minutes. Mix in last 5 ingredients. Bring to boil. Reduce heat; simmer 15 minutes. Add chicken; simmer until cooked through, about 5 minutes. Season with salt and pepper. Ladle soup into bowls. Gently swirl 1 teaspoon herb oil into center of each.
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242
Portobello Mushrooms with Scrambled Eggs, Spinach and Roasted Red Peppers
indgredients
4 3 1/2- to 4-inch-diameter portobello mushrooms, stems and gills removed 4 teaspoons olive oil 3/4 cup chopped onion 1 tablespoon minced garlic 1 10-ounce package ready-touse fresh spinach leaves 1 teaspoon chopped fresh thyme 1 7.25-ounce jar roasted red peppers, drained, finely chopped 4 large eggs
preparation
Preheat oven to 400F. Arrange mushrooms, rounded side down, in 13 x 9 x 2-inch glass baking dish. Sprinkle with salt and pepper. Bake until tender, about 15 minutes. Transfer mushrooms to plate. Reduce oven temperature to 250F. Meanwhile, heat 3 teaspoons oil in large nonstick skillet over medium heat. Add onion and garlic; saut until tender, about 7 minutes. Add spinach; toss until wilted, about 3 minutes. Stir in thyme. Arrange spinach in same baking dish. Top with mushrooms, rounded side down. Fill each mushroom with 2 tablespoons peppers. Place in oven to keep warm. Whisk eggs in medium bowl to blend. Sprinkle with salt and pepper. Heat 1 teaspoon oil in medium nonstick skillet over medium heat. Pour eggs into skillet; stir until softly set, about 2 minutes. Fill mushrooms with scrambled eggs. Top each with 1 tablespoon peppers. Divide spinach and mushrooms among 4 plates.
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243
Bucatini AllAmatriciana
2 tablespoons extra-virgin olive oil 4 ounces thinly sliced guanciale, pancetta, or chopped unsmoked bacon 1/2 teaspoon crushed red pepper flakes 1/2 teaspoon freshly ground black pepper 3/4 cup minced onion 2 cloves garlic, minced 1 28 ounce can peeled tomatoes with juices, crushed by hand Kosher salt 12 ounces dried bucatini or spaghetti 1/4 cup finely grated Pecorino (about 1 ounce)
indgredients
preparation
Heat oil in a large heavy skillet over medium heat. Add guanciale and saut until crisp and golden, about 4 minutes. Add pepper flakes and black pepper; stir for 10 seconds. Add onion and garlic; cook, stirring often, until soft, about 8 minutes. Add tomatoes, reduce heat to low, and cook, stirring occasionally, until sauce thickens, 15-20 minutes. Meanwhile, bring a large pot of water to a boil. Season with salt; add the pasta and cook, stirring occasionally, until 2 minutes before al dente. Drain, reserving 1 cup of pasta cooking water. Add drained pasta to sauce in skillet and toss vigorously with tongs to coat. Add 1/2 cup of the reserved pasta water and cook until sauce coats pasta and pasta is al dente, about 2 minutes. (Add a little pasta water if sauce is too dry.) Stir in cheese and transfer pasta to warmed bowls
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244
Asian-Style Flank Steak
yield: Makes 4 to 6 servings active time: 20 minutes total time: 2 hours 25 minute
indgredients
1/2 cup dry Sherry 1/3 cup soy sauce 2 tablespoons ketchup 2 garlic cloves, minced 1 1/2 tablespoons minced peeled fresh ginger 1 tablespoon Asian sesame oil 1 (1 1/2- to 1 3/4-pound) flank steak
preparation
Whisk first 6 ingredients in 13x9x2-inch glass baking dish. Add steak; turn to coat. Let marinate at room temperature 2 hours, turning occasionally. Preheat broiler. Transfer steak to broiler pan. Drain marinade from dish into medium saucepan; boil 3 minutes. Broil steak until cooked to desired doneness, about 4 minutes per side for medium-rare. Using tongs, transfer steaks to platter; let stand 5 minutes. Cut crosswise into thin slices and serve, passing cooked marinade as sauce.
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245
Baked Banana-Stuffed French Toast

yield: Serves 4
4 ripe bananas, peeled, each cut into 4 pieces 8 thin slices light (reduced-fat) mixed-grain bread 1/2 cup nonfat milk 2 large eggs 1 teaspoon vanilla extract Pinch of ground cinnamon Nonstick vegetable oil spray Powdered sugar 8 large strawberries Pure maple syrup (optional)
indgredients
preparation
Preheat oven to 350F. Place 4 pieces of banana on each of 4 bread slices; mash banana on bread. Top with remaining 4 bread slices. Whisk milk, eggs, vanilla extract and cinnamon in glass pie dish. Working in batches, dip bread in egg mixture; let soak 45 seconds on each side. Spray large nonstick skillet with vegetable oil spray. Heat over medium heat. Working in batches, add French toast to skillet and cook until golden, about 2 minutes per side. Transfer to baking sheet; bake 8 minutes. Transfer to plates. Dust with powdered sugar. Garnish with strawberries. Serve with maple syrup, if desired.
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246
Italian Meatball Soup Rapido

indgredients
1/4 cup olive oil 1 cup frozen chopped onions (about 6 ounces) 4 garlic cloves, chopped 1 celery rib, halved lengthwise and thinly sliced crosswise 2 carrots, halved lengthwise and thinly sliced crosswise 5 1/4 cups reduced-sodium chicken broth (42 fl ounces) 2 1/2 cups water 20 refrigerated or frozen precooked meatballs (15 to 20 ounces) 2 (14-ounce) cans small white beans, drained and rinsed 1 (5- to 6-ounces) bag baby spinach, coarsely chopped 1/2 cup finely grated Parmigiano-Reggiano 3/4 teaspoon salt, or to taste 1/4 teaspoon black pepper Accompaniment: finely grated Parmigiano-Reggiano
preparation
Heat 2 tablespoons oil in a 5- to 6-quart pot over high heat until hot but not smoking, then cook onions, garlic, celery, and carrots, stirring occasionally, until onions are pale golden, about 4 minutes. Stir in broth and water and bring to a boil, covered. Meanwhile, heat remaining 2 tablespoons oil in a 12-inch heavy skillet over high heat until hot but not smoking, then saut meatballs (do not thaw if frozen), turning occasionally, until browned all over, about 3 minutes. Add meatballs to soup along with beans and briskly simmer, covered, stirring occasionally, until vegetables are tender and meatballs are heated through, about 15 minutes. Stir in spinach, cheese, salt, and pepper and simmer, uncovered, until spinach is wilted, about 1 minute.
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247
Pressed Chicken with Yellow Squash and Tomatoes

yield: Makes 4 servings active time: 20 min total time: 45 min
4 chicken breast halves with skin and bone (2 to 2 1/4 pounds) 2 tablespoons extra-virgin olive oil 3/4 pound yellow squash, cut into 1/2-inch pieces 1 pound tomatoes, coarsely chopped 2 garlic cloves, chopped 3 teaspoons chopped marjoram, divided
indgredients
preparation
Pat chicken dry and season with 3/4 teaspoon salt and 1/2 teaspoon pepper. Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Add chicken, skin side down. Cover with a round of parchment paper, then a heavy pot or skillet, followed by a 3- to 5-pound weight (such as two 32-ounce cans or a brick wrapped in foil). Cook 10 minutes, then remove weight, pot, and parchment. Turn chicken over and re-cover with a clean round of parchment, pot, and weight, then cook until just cooked through, about 8 minutes more. Transfer chicken to a plate and keep warm, covered. Add squash, tomatoes, garlic, 2 teaspoons marjoram, and 1/4 teaspoon salt to fat in skillet. Cook over medium-high heat, stirring frequently, until squash is just tender and tomatoes have become saucy, 6 to 8 minutes. Stir in any juices from plate and season with salt and pepper. Spoon over chicken. Sprinkle chicken and vegetables with remaining teaspoon marjoram. Serve with: a green salad tossed with red-wine vinaigrette
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248
Creamy Wheat Cereal with Maple Syrup and Bananas

yield: Serves 4
indgredients
2 large bananas, peeled 2 cups water 2 cups nonfat milk 1/2 teaspoon salt 1 cup farina (regular Cream of Wheat) 1/2 cup pure maple syrup 1/4 cup dried banana chips, broken into small pieces 2 tablespoons sliced almonds, toasted
preparation
Chop enough banana to equal 1 cup. Slice remaining banana and reserve. Combine 2 cups water, nonfat milk and salt in heavy large saucepan. Bring mixture to boil. Gradually whisk in cream of wheat. Continue to whisk constantly until mixture thickens, about 4 minutes. Stir maple syrup and chopped banana into cereal. Divide cereal among 4 bowls. Garnish each serving with reserved sliced banana, dried banana chips and toasted almonds and serve.
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249
Sesame Soba Noodles with Cucumber, Bok Choy, and Mixed Greens
page
1/2 cup fresh orange juice 1/4 cup creamy peanut butter 2 tablespoons unseasoned rice vinegar 2 tablespoons chopped peeled fresh ginger 2 tablespoons fresh lime juice 1 tablespoon finely grated orange peel 1 tablespoon soy sauce 2 garlic cloves, peeled 1 1/2 teaspoons finely grated lime peel 2 teaspoons dried crushed red pepper, divided 1/3 cup canola oil 8 ounces soba noodles 1 teaspoon Asian sesame oil 3 cups (loosely packed) mixed baby greens 2 heads of baby bok choy, cored, thinly sliced crosswise 1 English hothouse cucumber, cut into matchstick-size strips 3 green onions, cut into matchstick-size strips 1/3 cup chopped fresh cilantro plus sprigs for garnish 2 tablespoons chopped fresh mint Salted roasted peanuts
indgredients
preparation
Pat chicken dry and season with 3/4 teaspoon salt and 1/2 teaspoon pepper. Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Add chicken, skin side down. Cover with a round of parchment paper, then a heavy pot or skillet, followed by a 3- to 5-pound weight (such as two 32-ounce cans or a brick wrapped in foil). Cook 10 minutes, then remove weight, pot, and parchment. Turn chicken over and re-cover with a clean round of parchment, pot, and weight, then cook until just cooked through, about 8 minutes more. Transfer chicken to a plate and keep warm, covered. Add squash, tomatoes, garlic, 2 teaspoons marjoram, and 1/4 teaspoon salt to fat in skillet. Cook over medium-high heat, stirring frequently, until squash is just tender and tomatoes have become saucy, 6 to 8 minutes. Stir in any juices from plate and season with salt and pepper. Spoon over chicken. Sprinkle chicken and vegetables with remaining teaspoon marjoram. Serve with: a green salad tossed with red-wine vinaigrette
250
Bulgur, Garbanzo Bean, and Cucumber Salad

yield: Makes 6-main course servings active time: 20 minutes total time: 35 minutes
indgredients
2 cups whole grain quickcooking bulgur (11 to 12 ounces) 2 15- to 16-ounce cans garbanzo beans (chickpeas), drained 2 1/2-pint containers small red and/or yellow cherry tomatoes 1 cup diced unpeeled English hothouse cucumber 1 cup diced roasted red peppers from jar 2/3 cup (packed) chopped fresh dill 1/4 cup white balsamic vinegar 1 tablespoon ground cumin 6 tablespoons olive oil
preparation
Cook bulgur in large saucepan of boiling salted water until just tender, 10 to 12 minutes. Drain. Rinse with cold water to cool; drain well. Transfer to large bowl. Add garbanzos and next 4 ingredients. Whisk vinegar and cumin in small bowl. Whisk in oil. Season dressing with salt and pepper; pour over bulgur to coat salad. Season with salt and pepper.
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251
Spice-Roasted Chickpeas
yield: Makes about 1 3/4 cups active time: 20 minutes total time: 55 minutes
3/4 teaspoon cumin seeds 3/4 teaspoon coriander seeds 1 15-to 15 1/2-ounce can chickpeas (garbanzo beans), drained, rinsed, well dried 1 tablespoon extra-virgin olive oil Pinch of cayenne pepper Coarse kosher salt Test-kitchen tip: To make sure the chickpeas get crunchy, its important to dry them thoroughly. Spreading them out on paper towels works well.
indgredients
preparation
Preheat oven to 400F. Toast cumin seeds and coriander seeds in small skillet over medium heat until beginning to brown, about 2 minutes. Cool. Transfer to spice mill; process until finely ground. Place chickpeas, olive oil, pinch of cayenne, and ground spices in medium bowl. Sprinkle with coarse salt; toss to coat evenly. Transfer to small rimmed baking sheet. Roast in oven until lightly browned and crunchy, stirring occasionally, about 35 minutes. DO AHEAD: Can be made 4 hours ahead. Let stand at room temperature. Reheat in 400F oven until warm, about 5 minutes, before serving.
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252
Sweet Couscous with Nuts and Dates

yield: Serves 8
indgredients
2 2/3 cups couscous (about 1 pound) 2 2/3 cups water 1/2 cup sugar 1/4 cup vegetable oil 1 1/2 cups chopped toasted mixed nuts (such as walnuts, blanched almonds, hazelnuts, pistachios and pine nuts) 1 8-ounce box pitted dates, cut into pieces 2 cups milk, hot Additional sugar
preparation
Place couscous in large bowl. Bring 2 2/3 cups water, 1/2 cup sugar and oil to boil in heavy large saucepan, stirring to dissolve sugar. Pour mixture over couscous and stir until well blended. Cover and let stand 10 minutes. Fluff with fork to separate grains. Mix nuts and dates into couscous. Transfer couscous to 13x9x2-inch baking dish. Cool. Cover with foil. (Can be prepared 4 hours ahead. Let stand at room temperature.) Preheat oven to 350F. Bake couscous until heated through, about 20 minutes. Spoon into bowls. Serve, passing hot milk and additional sugar separately.
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253
Pasta with Sausage and Red Grapes

6 ounces mild Italian sausage, cut into 1-inch chunks 1 tablespoon extra-virgin olive oil 1 small red onion, halved and thinly sliced 2 cloves garlic, chopped 1 tablespoon plus 1/4 teaspoon salt (preferably kosher), divided 2 cups seedless red grapes 1 cup low-sodium chicken broth 1/4 teaspoon red pepper flakes (or more to taste) 10 ounces whole-wheat orecchiette (or other short-cut pasta, such as farfalle or penne) 2 tablespoon grated Parmesan 1/4 cup chopped fresh parsley (or 1/2 cup chopped fresh basil)
indgredients
preparation
Set a large pot of water to boil. In a large skillet, cook sausage over medium heat, stirring and breaking up, until well browned, about 15 minutes. Transfer sausage to a paper towel. Add oil to skillet; return to medium heat. Cook onion and garlic with 1/4 teaspoon salt, stirring occasionally, until soft and golden, 2 to 3 minutes. Add grapes, broth and pepper flakes; increase heat to medium-high and cook, stirring occasionally, until grapes soften or burst and liquid thickens, about 10 minutes. Return sausage to skillet and stir; turn off heat. When water boils, add remaining 1 tablespoon salt and pasta; cook as directed on package. Drain pasta, add to skillet, and turn on heat to high. Cook, stirring, until sausage is hot and pasta is coated with sauce, 30 to 60 seconds. Divide pasta among 4 bowls; sprinkle each with Parmesan and parsley before serving.
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254
Spicy Turkey Chile Verde with Hominy and Squash

Chile verdeslow-cooked pork in a tomatillo saucegets a speedy update.
indgredients
2 tablespoons extra-virgin olive oil 1 pound spicy fully cooked turkey sausages (such as habanero and green chile or andouille), diced 1 large fresh poblano chile,* stemmed, seeded, cut into 1/2inch pieces (1 generous cup) 1 1/2 teaspoons dried oregano 4 large garlic cloves 1 15-ounce can hominy in juice 1 cup bottled thick and chunky salsa verde (medium heat) 1/2 cup plus 2 tablespoons chopped fresh cilantro, divided 2 cups 3/4-inch cubes peeled butternut squash (8 ounces)
preparation
Heat oil in heavy large pot over medium heat. Add sausage. Saut to heat through, about 4 minutes. Add chile and oregano. Press in garlic. Stir 2 minutes. Add hominy with juice, salsa verde, 1/2 cup cilantro, and squash. Bring to simmer. Cover, reduce heat to medium-low, and simmer until squash is tender, stirring occasionally, 12 to 15 minutes. Uncover and simmer to thicken, if desired. Transfer chile verde to bowl. Sprinkle with remaining 2 tablespoons cilantro and serve. * Often called a pasilla; available at some supermarkets and at specialty foods stores and Latin markets.
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255
Pumpkin-Apple Muffins
yield: Makes 18
1 1/2 cups whole wheat flour 1 cup all purpose flour 1 tablespoon pumpkin pie spice 1 1/4 teaspoons baking powder 2 cups sugar 1 cup canned solid pack pumpkin 1/2 cup vegetable oil 2 eggs 1 cup chopped peeled cored apples 1 cup raisins 1/2 cup chopped walnuts Topping 1/2 cup packed brown sugar 2 tablespoons all purpose flour 1/2 teaspoon ground cinnamon 1/4 cup (1/2 stick) chilled butter
indgredients
preparation
Preheat oven to 350F. Grease eighteen 1/2-cup muffin cups or line with muffin papers. Sift first 4 ingredients into medium bowl. Stir sugar, pumpkin, oil and eggs in large bowl until well mixed. Mix in dry ingredients, apples, raisins and walnuts. Place equal amounts of batter into prepared cups. For Topping: Combine brown sugar, flour and cinnamon in small bowl. Cut in butter with fingers or pastry blender until mixture is crumbly. Sprinkle topping over muffins. Bake until muffins are golden brown and tester inserted into centers of muffins comes out clean, about 30 minutes. Cool. Serve muffins warm or at room temperature.
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256
Chicken and Cheese Sliders
indgredients
Vegetable oil cooking spray 1 green bell pepper, chopped 1/2 medium red onion, chopped 2 cloves garlic, chopped 1 bone-in skinless chicken breast (about 6 ounces) 1/2 cup store-bought barbecue sauce 1/4 can (7 ounces) chipotle peppers in adobo sauce 8 small whole-wheat buns (such as Pepperidge Farm Wheat Sliders) 1/2 cup grated aged cheddar 8 cherry tomatoes, sliced 2 cups sprouts (such as arugula or broccoli)
preparation
Coat a medium saucepan with cooking spray. Cook bell pepper, onion and garlic in pan over medium heat, stirring, 3 minutes. Add chicken, barbecue sauce, chipotles and 1/4 cup water; cover and simmer until chicken reaches an internal temperature of 165:F, 25 to 30 minutes. Remove chicken from sauce; place on a plate to cool for 5 minutes. Use a fork to pull meat off bone and shred; return meat to pan and toss to coat with sauce. Heat oven to 400F. Open buns and set on a baking sheet covered with foil. Distribute chicken evenly among bottom half of each bun (about 2 tablespoons per bun); top each with 2 tablespoons cheese. Bake until cheese melts and bubbles, 4 to 5 minutes. Top with tomatoes, sprouts and bun cap; serve immediately.
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257
Baked Whole Fish with Potatoes and Lemon

4 1/2 pounds new potatoes, very thinly sliced 9 tablespoons extra-virgin olive oil, divided Fine sea salt and freshly ground black pepper 3 lemons, thinly sliced 1/2 cup coarsely chopped fresh flat-leaf parsley 1 whole 6-pound turbot, fluke, or halibut or six 1-pound branzino 6-8 fresh or dried bay leaves
indgredients
preparation
Preheat oven to 400F. Put potatoes in a large bowl. Drizzle with 4 tablespoons oil and toss to coat. Season with salt and pepper. Line a large rimmed baking sheet with parchment paper and grease parchment with 1 tablespoon oil. Layer potato slices evenly on parchment; season with salt and pepper. (If using a smaller fish, such as branzino, par-cook the potatoes in the oven for 15 minutes now.) Arrange half of the lemon slices over potatoes and sprinkle with parsley. Set fish over potatoes and rub with 2 tablespoons oil; season skin and cavity with salt and pepper. Top with remaining lemon slices and arrange bay leaves over fish. Drizzle with remaining oil. Bake until fish is just cooked through, 40-60 minutes (depending on size). Using a butter knife or metal spatula, flake flesh off the bone and serve immediately.
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258
Vanilla-Date Breakfast Smoothie

yield: Makes 2 smoothies active time: 5 minutes total time: 5 minutes
indgredients
1 cup nonfat yogurt 1 cup nonfat milk 1 cup (packed) pitted Medjool dates (about 9 ounces) 1/2 teaspoon vanilla extract 2 cups ice cubes
preparation
Pure yogurt, milk, dates, and vanilla in blender until smooth. Add ice cubes; puree until mixture is thick and smooth. Divide between 2 glasses and serve.
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259
Farfalle with Baby Spinach, Walnuts, and Ricotta

1/4 cup extra-virgin olive oil 1 cup chopped walnuts 1/4 cup drained and thinly sliced oil-packed sun-dried tomatoes 2 garlic cloves, minced 1/2 teaspoon dried crushed red pepper 3 6-ounce bags baby spinach 1 pound farfalle (bow-tie) pasta 1 cup ricotta cheese Grated Parmesan cheese
indgredients
preparation
Heat oil in large skillet over medium heat. Add walnuts and saut until slightly darkened, about 5 minutes. Using slotted spoon, transfer nuts to small bowl; set aside. Add sun-dried tomatoes, garlic, and crushed red pepper to same skillet. Saut until garlic is golden, about 3 minutes. Add spinach in 3 batches and cook until wilted, about 10 minutes total. Meanwhile, cook pasta in large pot of boiling salted water until tender but still firm to bite, stirring occasionally. Drain, reserving 3 tablespoons cooking liquid. Transfer reserved cooking liquid to large bowl; whisk in ricotta. Add walnuts, spinach mixture, and pasta; toss to combine. Season with salt and pepper. Serve, passing Parmesan cheese separately.
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260
Summer Bean Salad with Toasted Walnuts and Pecorino Fresco

indgredients
Dressing: 1 tablespoon minced shallot 4 1/2 teaspoons Sherry wine vinegar 1 teaspoon Dijon mustard 1/4 cup extra-virgin olive oil 1 tablespoon walnut oil Salad: 8 ounces green beans, trimmed 8 ounces yellow wax beans, trimmed 8 ounces haricots verts, trimmed 8 cups (packed) torn frise leaves 1/4 cup walnuts, toasted, chopped 2 teaspoons fresh savory leaves or fresh thyme leaves 2 ounces semi-firm sheeps-milk cheese (such as pecorino fresco), shaved with vegetable peeler Ingredient info: Buy pecorino fresco at cheese shops and online at murrayscheese.com. Manchego cheese is a good substitute.
preparation
For dressing: Whisk shallot, vinegar, and mustard in small bowl. Gradually whisk in both oils. Season dressing with salt and pepper. DO AHEAD:Can be made 1 day ahead. Cover; chill. Bring to room temperature and rewhisk before using salad. For salad: Cook green beans in large pot of boiling salted water just until crisp-tender, 3 to 4 minutes. Using slotted spoon, transfer beans to colander; rinse with cold water. Cook wax beans and haricots verts separately in same pot of boiling salted water, 3 to 4 minutes for wax beans and 2 to 3 minutes for haricots verts. Transfer to colander; rinse with cold water. DO AHEAD:Can be made 1 day ahead. Wrap green beans, wax beans, and haricots verts separately in paper towels. Enclose in resealable plastic bag and chill. Combine all beans and frise in large bowl. Toss with dressing. Transfer salad to serving platter; sprinkle with walnuts, herbs, and pepper. Top with cheese.
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261
Potato, Sausage, and Spinach Breakfast Casserole

yield: Makes 8 to 10 servings active time: 40 minutes total time: 1 hour 20 minutes
indgredients
16 large eggs 1 1/4 cups heavy cream 1 1/2 teaspoons kosher salt plus more 3/4 teaspoon freshly ground black pepper plus more 5 tablespoons unsalted butter, divided 12 ounces fresh breakfast sausage links 2 cups sliced leeks, white and pale-green parts only 2 russet potatoes (1 1/2 pounds), peeled, shredded, lightly squeezed 1 pound frozen spinach, thawed, squeezed dry, roughly chopped 1 1/2 cups (4 ounces) grated Gruyre 1/2 cup (1 1/2 ounces) grated Parmesan
preparation
Position a rack in top third of oven; preheat to 350F. Whisk eggs, cream, 1 1/2 teaspoon salt, and 3/4 teaspoon pepper in a large bowl; set aside. Melt 1 tablespoon butter in a 12 cast-iron or nonstick ovenproof skillet over medium heat. Add sausages and cook, turning often, until browned all over, about 10 minutes. Transfer to a plate. Add leeks to skillet. Season with salt; cook until wilted, about 5 minutes. Transfer to a small bowl. Melt 3 tablespoons butter in same skillet over medium heat. Add potatoes, spreading out in an even layer. Cook without stirring until bottom and edges are crisp and golden brown, about 10 minutes. Slide potato pancake onto a large plate. Invert onto another large plate. Melt 1 tablespoon butter in skillet. Slide potato pancake into skillet, browned side up; cook until bottom is golden brown, about 10 minutes. Scatter spinach, leeks, and sausages over potato pancake, each in an even layer. Season with salt and pepper, then pour in egg mixture. Sprinkle both cheeses over. Bake until casserole is puffed and golden brown, 35-40 minutes. Serve warm or at room temperature.
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262
Grilled Chicken Breasts with Honeydew Salsa

indgredients
1 1/3 cups finely diced peeled seeded honeydew or other melon 1/4 cup finely chopped fresh cilantro plus 1/4 cup cilantro leaves 1/4 cup finely diced red onion 2 tablespoons fresh lime juice 2 tablespoons olive oil 2 teaspoons finely grated lime peel 1 teaspoon finely chopped seeded serrano chile Nonstick vegetable oil spray 4 boneless chicken breast halves with skin
preparation
ombine diced melon, 1/4 cup chopped cilantro, finely diced red onion, lime juice, olive oil, grated lime peel, and chopped serrano chile in medium bowl. Toss to blend flavors. Season melon salsa to taste with salt and pepper. Spray grill with nonstick vegetable oil spray; prepare barbecue (medium heat). Sprinkle chicken breasts with salt and pepper. Grill chicken breasts until skin is crisp and brown and chicken is cooked through, about 5 minutes per side. Slice chicken breasts and arrange on plates. Top with melon salsa and cilantro leaves and serve.
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263
Herb-Rubbed Steaks with Olives Provencal

indgredients
4 6-ounce beef tenderloin steaks (each about 1 inch thick) 2 tablespoons extra-virgin olive oil 3 bay leaves (2 finely crushed, 1 whole) 1/2 cup brine-cured olives (such as Kalamata) 1 cup dry white wine 3 tablespoons canned tomato puree
preparation
Rub tenderloin steaks with 1 tablespoon olive oil; sprinkle with crushed bay leaves. Place steaks in small glass baking dish in single layer; let stand at room temperature at least 1 hour and up to 2 hours. (Can be prepared 1 day ahead. Cover and refrigerate.) Bring small saucepan of water to boil over mediumhigh heat. Add olives and return water to boil. Drain olives. Scrape most of bay leaves off steaks; sprinkle steaks with salt and pepper. Heat remaining 1 tablespoon olive oil in heavy large skillet over medium-high heat. Add steaks and saut to desired doneness, about 4 minutes per side for medium-rare. Transfer steaks to plate. Add white wine to skillet and bring to boil, scraping up browned bits. Add tomato puree, whole bay leaf, and drained olives to skillet. Cook until sauce is slightly thickened, stirring frequently, about 5 minutes. Return steaks and any accumulated juices to skillet; turn to coat. Cook steaks until just heated through, turning once, about 2 minutes. Transfer steaks to platter. Discard bay leaf. Spoon sauce and olives over steaks and serve.
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264
Savory Rolls
yield: Serves eight
indgredients
Sponge starter (You will have leftovers) 2 1/2 cups all-purpose flour 2 cups filtered water 1/4 teaspoon dry active yeast Dough 1 cup sponge (above) 1 large egg 1 teaspoon salt 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon instant yeast 1 tablespoon brewers yeast 2 cups all-purpose flour 1/4 cup water 1/4 cup melted butter (margarine works) 1 teaspoon olive oil Filling 1 cup Cast-Iron Mushrooms 2 pounds shallots, sliced 1/2 cup cream sherry 2 cups chopped dill 1/2 pound shredded aged cheese (we use Comt) sea salt and pepper
preparation
1. Combine all sponge starter ingredients in a mixing bowl. The resulting goo should look wet and reckless. Wrap the bowl up and let it sit in the corner (preferably a warm one) for four hours or as long as overnight. 2. Combine all the dry ingredients for the dough in a large bowl or the mixing bowl for a counter top mixer. Mix them, mechanically or manually, so that all they are distributed evenly. Add water, one cup of the sponge, and butter and mix to combine. 3. Add the egg. You want to do this after the butter so the egg doesnt cook. Mix by hand for ten to fifteen minutes (three to five with a Kitchen Aid using the paddle on medium speed) until the dough forms a smooth paste. It should still be sticky and stretchy, but not very wet. If youre using a machine; switch to the dough hook and mix for another five minutes on medium; if youre manual, turn the dough out on a floured surface and knead the hell out of it for seven minutes. 4. In yet another bowl, add the olive oil and give a swirl. Form the dough into a ball, and roll it in the oil so that its greasy everywhere. Cover the bowl with plastic and let it sit for an hour in a warm corner. 5. For filling, make Cast-Iron Mushrooms but add 2 pounds of sliced shallots. When the shallots begin to brown, add 1/2 cup cream sherry and reduce by half. Set aside. 6. Form the rolls: on a floured surface, gently roll out the dough into a 12 by 18 inch square. Spread the sherry-butter-shallot-mushroom goo all over the giant dough square on your counter. Make sure to spread evenly all the way to the edges. Apply the dill and the cheese in a similar fashion; evenly distribute all the way to the corners of your dough sheet. 7. Sprinkle salt and grind pepper all over the thing and preheat your oven to 350. 8. As if it were a jointthats rightcarefully roll the rectangle into itself. Start at the bottom and curl inwards until you have a bulging log. Use a sharp knife and slice rolls off of the left side of the log. You can make them as thick as youd like; we like ours about two inches thick. 9. Gingerly place the rolls side by each on a greased (with butter) baking pan and cover them loosely with plastic. 10. When thirty minutesminimum!has elapsed, slide the rolls into the oven and bake for fifteen to twenty minutes. When they start to smell amazing, check them. Youre looking for a nice golden brown hue on the top of each one.
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265
Panfried Tofu with RomanoBean and Herb Salad

yield: Makes 6 servings active time: 30 min total time: 50 min
indgredients
2 (14-ounces) packages soft tofu (not silken) 6 large eggs (4 hard-boiled and 2 raw) 2 tablespoons fresh lemon juice 2 tablespoons water 1 tablespoon Dijon mustard 1/2 cup plus 2 tablespoon vegetable oil, divided 1 medium shallot, minced (2 tablespoons) 1/3 cup chopped flat-leaf parsley 2 tablespoons drained capers, chopped 1 1/2 pounds Romano beans or green beans, trimmed 5 ounces wild or baby arugula (6 packed cups) 1/3 cup tarragon leaves
preparation
Cut each tofu block lengthwise into 3 equal pieces. Drain on paper towels. Peel hard-boiled eggs and halve lengthwise. Remove hardboiled yolks and place in a food processor. Thinly slice whites crosswise and reserve. Add lemon juice, water, mustard, and 1/4 teaspoon each of salt and pepper to yolks in food processor. With motor running, add 1/2 cup oil in a slow stream, processing until emulsified and smooth and scraping down sides as needed. Transfer to a bowl and stir in shallot, parsley, and capers. Reserve 1/4 cup dressing for serving. Cook beans, uncovered, in well-salted boiling water until crisp-tender, 4 to 5 minutes. Transfer to an ice bath to stop cooking, then drain well. Transfer to a bowl and toss with dressing (excluding 1/4 reserved dressing for serving). Gently toss with arugula, tarragon, and egg whites. Season with salt and pepper. Heat remaining 2 tablespoons oil in a 12-inch nonstick skillet over medium heat. Meanwhile, lightly beat remaining 2 eggs in a medium bowl. Pat tofu dry and season both sides with 1/2 teaspoon salt (total). Coat tofu with egg, letting excess drip off, then fry, turning once, until golden and heated through, 8 to 10 minutes. Drain briefly on paper towels, then serve with salad and reserved dressing.
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266
Couscous with Asparagus, Peas, and Sugar Snaps

yield: Makes 6 servings Israeli couscous is small, round, toasted pasta with grains about the size of peppercorns. Serve this dish chilled or at room temperature.
indgredients
4 tablespoons extra-virgin olive oil, divided 2 tablespoons fresh lemon juice 2 large garlic cloves, minced, divided 1/2 teaspoon finely grated lemon peel 1 1/3 cups Israeli couscous (6 to 7 ounces) 1 3/4 cups (or more) vegetable broth 14 ounces slender asparagus spears, trimmed, cut diagonally into 3/4-inch pieces (about 2 1/2 cups) 8 ounces sugar snap peas, trimmed, cut diagonally into 1/2-inch pieces (about 2 1/2 cups) 1 cup shelled fresh green peas or frozen, thawed 1/3 cup chopped fresh chives 1/2 cup finely grated Parmesan cheese
preparation
Whisk 2 tablespoons oil, lemon juice, 1 garlic clove, and lemon peel in small bowl; set dressing aside. Heat 1 tablespoon oil in heavy medium saucepan over medium heat. Add couscous, sprinkle with salt, and saut until most of couscous is golden brown, about 5 minutes. Add 1 3/4 cups broth, increase heat, and bring to boil. Reduce heat to medium-low, cover, and simmer until liquid is absorbed and couscous is tender, about 10 minutes, adding more broth by tablespoonfuls if too dry. Meanwhile, heat remaining 1 tablespoon oil in heavy large nonstick skillet over high heat. Add asparagus, sugar snap peas, green peas, and remaining garlic clove. Sprinkle with salt and pepper; saut until crisp-tender, about 3 minutes. Transfer vegetables to large bowl. Add couscous to bowl with vegetables. Drizzle dressing over. Add chives and cheese; toss. Season with salt and pepper. Test-kitchen tip: To trim asparagus, hold onto the top of the stalk with one hand and bend the bottom of the stalk with your other hand. The stalk will snap, separating the woody end from the tender top.
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267
Berry Scones
yield: Makes 8 Scones
indgredients
2 cups all-purpose gluten-free flour 1 teaspoon xanthan gum 1 tablespoon baking powder 1/2 teaspoon kosher salt 2 tablespoons sugar 1 cup frozen berries (I love cranberries or blueberries here) 5 tablespoons unsalted butter, diced and chilled 1 cup milk (low-fat is fine, nonfat is not)
preparation
1. Preheat your oven to 400F. Line baking sheets with parchment paper and set them aside. 2. Combine the flour, xanthan gum, baking powder, salt, and sugar in a large bowl. Transfer a few tablespoons of this dry ingredient mixture to a small bowl and add the frozen berries. Toss to coat the berries and set aside the small bowl. 3. To the large bowl with the dry ingredients, add the diced butter. Cut it in until the butter resembles pea-size chunks covered in flour. You can either use a pastry cutter or two knives and pretend like youre cutting steak with them over and over. 4. Add the milk to the dry ingredient/butter mixture and stir to combine. The dough will come together. Once the dough has come together, add the berries to the dough and gently fold them in until they are evenly distributed throughout. Handling it as little as possible to keep the butter from melting in your hands, turn the dough out onto a lightly floured surface and pat it into a rectangle about 1/2 inch thick. 5. Cut the dough into 8 triangles. Transfer the triangles to baking sheets lined with parchment paper, a couple of inches apart. Brush with a bit of milk and sprinkle with a tiny bit of sugar, if you like. 6. Bake for 15 to 20 minutes, until the scones are puffed up and slightly brown around the edges. Serve immediately.
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268
Portobello Burgers with Pesto, Provolone, and Roasted Peppers

indgredients
1/2 cup purchased pesto 1/4 cup mayonnaise 4 sourdough, whole grain, or ciabatta rolls, split horizontally 4 portobello mushrooms, stemmed, dark gills scraped out Olive oil Roasted red peppers from jar, drained 4 cups arugula (about 2 ounces) 4 slices provolone cheese
preparation
Stir pesto and mayonnaise in small bowl to blend. Season with salt and pepper. Prepare barbecue (medium-high heat). Grill rolls, cut side down, until lightly toasted. Transfer to plates. Spread grilled side of rolls with pesto mayonnaise. Brush mushrooms on both sides with oil; sprinkle with salt and pepper. Grill, rounded side up, 4 minutes. Turn mushrooms over. Cover and grill until mushrooms are tender, about 4 minutes. Place 1 mushroom on each roll bottom. Top each with enough red pepper pieces to cover, then with arugula and cheese. Press roll tops over and serve.
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269
Cherry Tomato Pizza Margherita

yield: Makes 4 main-course servings active time: 30 minutes total time: 55 minutes
indgredients
1 13.8-ounce tube refrigerated pizza dough 1 tablespoon extra-virgin olive oil 1 12-ounce bag cherry tomatoes, stemmed 1 garlic clove, pressed 1/2 teaspoon fennel seeds, coarsely crushed in plastic bag 1/4 teaspoon dried crushed red pepper 1 4-ounce ball fresh mozzarella in water (ovoline), diced 4 ounces whole-milk mozzarella, diced 1/3 cup chopped fresh basil leaves plus small leaves for garnish
preparation
Position rack in top third of oven and preheat to 425F. Unroll dough on heavy large baking sheet; pull to about 12x8-inch rectangle, pinching any tears to seal. Fold over edge of dough to make border. Heat large skillet over high heat 2 minutes. Add oil, then tomatoes; sprinkle with salt and pepper. Saut until tomatoes are charred and beginning to break down, about 5 minutes. Transfer to large bowl. Mix in garlic, fennel, and crushed red pepper. Using back of fork, crush tomatoes in bowl, leaving large chunks intact. Season mixture with salt and pepper. Toss cheeses and chopped basil in medium bowl. Sprinkle cheese mixture evenly over dough, right up to border. Spoon on tomato mixture in dollops, leaving some cheese uncovered. Bake pizza until crust is crisp and brown, 25 to 30 minutes. Loosen pizza with metal spatula and slide onto board. Garnish with basil leaves.
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270
Crustless Mini Quiches
yield: Serves 68
indgredients
Nonstick cooking spray 1/2 head broccoli, thick stems removed and separated into florets 6 large eggs 6 large egg yolks 2/3 cup (5 fl oz/160 ml) whole milk 2/3 cup (5 fl oz/160 ml) heavy cream 1 tsp kosher salt 1/2 tsp ground black pepper 3/4 cup (3 oz/90 g) shredded sharp Cheddar cheese
preparation
1. Preheat the oven to 375F (190C). Lightly spray two 24-cup mini muffin pans with cooking spray or line with paper liners. 2. Have ready a bowl of ice water. Bring a saucepan of lightly salted water to a boil over high heat. Add the broccoli and blanch until bright green and softened but still crisp, about 30 seconds. Using a slotted spoon, transfer immediately to the ice water to stop the cooking. When cool, drain thoroughly and pat dry. Chop coarsely and set aside. 3. In a bowl, whisk together the whole eggs, egg yolks, milk, cream, salt, and pepper. (If you like, heat a small frying pan over mediumlow heat, pour in about 1 tbsp of the mixture, and cook, stirring with a wooden spoon, just until soft curds form and are cooked through. Taste and adjust the seasoning.) Transfer to a large glass measuring pitcher. 4. Place the prepared muffin pans on 1 or 2 rimmed baking sheets to catch any drips. Add a few small pieces of broccoli and a generous pinch of cheese to each of the cups. Pour the egg mixture over the broccoli and cheese in each cup, filling as many as you can to just below the rim. Add a small piece of broccoli and a pinch of cheese to the top of each quiche. 5. Bake until the tops are puffed and just beginning to brown, about 15 minutes. Transfer to wire racks and let cool for about 5 minutes, then turn the quiches out of the pans, arrange on a platter or individual plates, and serve.
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271
Hummus and Feta Sandwiches on Whole Grain Bread

Hummus: 1 14-to 15-ounce can organic garbanzo beans (chickpeas), drained 1 garlic clove, peeled 3 tablespoons (or more) fresh lemon juice 3 tablespoons tahini (sesame seed paste)* 2 tablespoons extra-virgin olive oil 2 teaspoons minced seeded jalapeo chile Sandwiches: 4 5x3-inch slices whole grain bread 1 Persian cucumber or one 4-inch piece English hothouse cucumber, thinly sliced 8 fresh mint leaves 4 fresh cilantro sprigs 4 ounces feta cheese, cut into 1/4inch-thick slices
indgredients
preparation
For hummus: Using on/off turns, finely chop garbanzo beans and garlic in processor. Add 3 tablespoons lemon juice and remaining ingredients; process to coarse puree. Season to taste with salt and pepper and more lemon juice, if desired. DO AHEAD: Can be made 1 week ahead. Transfer to airtight container and chill. For sandwiches: Spread 2 tablespoons hummus over each bread slice. Top 2 bread slices with sliced cucumber, mint, and cilantro, dividing equally. Arrange slices of feta atop cilantro. Top each with second bread slice and press gently to compact slightly. Cut sandwiches in half. * Available at some supermarkets and at natural foods stores and Middle Eastern markets.
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272
Penne with Lemon and Root Vegetables

yield: Makes 4 main-course servings active time: 50 minutes total time: 50 minutes
indgredients
1 tablespoon extra-virgin olive oil 5 cups 2 x 1/2 x 1/2-inch sticks peeled assorted root vegetables (such as parsnips, carrots, celery root, and golden beets) 2 large garlic cloves, peeled 2 celery stalks, cut crosswise into 1/2-inch-wide pieces, plus 6 tablespoons chopped celery leaves, divided 8 ounces penne rigate or whole grain penne 3/4 cup finely grated Parmesan cheese 1 tablespoon finely grated lemon peel 1/4 teaspoon (scant) ground nutmeg
preparation
Heat extra-virgin olive oil in large nonstick skillet over medium heat. Add assorted root vegetables; sprinkle with salt and pepper. Saut 9 minutes. Using garlic press, squeeze in garlic. Add sliced celery stalks. Saut vegetables 1 minute longer. Add 1 cup water. Cover and simmer until vegetables are tender, stirring occasionally, 12 to 15 minutes. Meanwhile, cook pasta in large pot of boiling salted water until just tender but still firm to bite, stirring occasionally. Drain, reserving 1 cup cooking liquid. Add pasta to vegetables in skillet. Add 3/4 cup reserved cooking liquid, finely grated Parmesan cheese, finely grated lemon peel, ground nutmeg, and 4 tablespoons chopped celery leaves. Toss until heated through and sauce coats pasta, adding more cooking liquid if pasta is dry, about 2 minutes. Season pasta to taste with salt and pepper. Transfer pasta to bowls; sprinkle with remaining 2 tablespoons chopped celery leaves.
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273
Mushroom-Poblano Frittata
3 tablespoons extra-virgin olive oil 8 ounces assorted mushrooms (such as crimini [baby bella], oyster, and stemmed shiitake), thinly sliced 1 large fresh poblano chile, stemmed, seeded, thinly sliced into strips 1 cup chopped scallions or 1/2 cup chopped chives Kosher salt and freshly ground black pepper 6 large eggs 2 tablespoons chopped fresh cilantro 1/2 teaspoon ground cumin 1/3 cup crumbled low-fat or fatfree feta
indgredients
preparation
Preheat oven to 400F. Heat oil in a medium nonstick ovenproof skillet over medium-high heat. Add mushrooms and saut, stirring occasionally, until just soft, about 5 minutes. Add poblano and cook, stirring occasionally, until mushrooms and poblano are lightly browned, about 5 minutes more. Add scallions, season with salt and pepper, and remove pan from heat. Whisk eggs, cilantro, and cumin in a medium bowl. Season to taste with salt and pepper. Heat skillet over medium heat. Pour eggs evenly over mushroom mixture and use a heatproof spatula to evenly disperse ingredients. Sprinkle feta over top. Cook until bottom is set, about 2 minutes. Transfer skillet to oven and cook until eggs are just set, about 9 minutes. Remove from oven and let sit 2 minutes. Run heatproof spatula around edge of pan to release frittata. Slide frittata onto a warmed plate and cut into wedges to serve.
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274
Poblano and Mushroom Tacos
indgredients
2 tablespoons vegetable oil, divided 1 fresh poblano chile, halved, seeded, thinly sliced into long strips 1/2 small red onion, sliced 3 ounces crimini (baby bella) mushrooms, thinly sliced (about 1 1/4 cups) 1 teaspoon ground cumin 4 corn tortillas 4 thin slices Monterey Jack cheese Chopped fresh cilantro Crumbled feta or Cotija cheese Assorted toppings (such as shredded lettuce, diced tomatoes, and hot sauce or salsa)
preparation
Heat 1 tablespoon vegetable oil in large nonstick skillet over medium-high heat. Add poblano chile, red onion, and mushrooms; saut mixture until brown, about 5 minutes. Mix in ground cumin. Season to taste with salt. Transfer mixture to medium bowl. Heat remaining 1 tablespoon vegetable oil in same skillet over medium-high heat. Add tortillas in single layer, draping up sides of skillet to fit. Divide mushroom mixture among tortillas, mounding on only 1 side. Place slice of Monterey Jack cheese atop filling in each tortilla. Fold plain tortilla halves over filling and press firmly. Cook until tortillas are brown, about 1 minute per side. Transfer tacos to plates. Open tacos; sprinkle with chopped cilantro, crumbled feta or Cotija cheese, and toppings.
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275
Baked Oatmeal
yield: Serves 6 generously, or 12 as part of a larger brunch spread oats, huckleberries, walnuts
2 cups/7 oz/200 g rolled oats 1/2 cup/2 oz/60 g walnut pieces, toasted and chopped 1/3 cup/2 oz/60 g natural cane sugar or maple syrup, plus more for serving 1 teaspoon aluminum-free baking powder 1 1/2 teaspoons ground cinnamon Scant 1/2 teaspoon fine-grain sea salt 2 cups/475 ml milk 1 large egg 3 tablespoons unsalted butter, melted and cooled slightly 2 teaspoons pure vanilla extract 2 ripe bananas, cut into 1/2inch/1 cm pieces 1 1/2 cups/6.5 oz/185 g huckleberries, blueberries, or mixed berries
indgredients
preparation
Preheat the oven to 375F/190C with a rack in the top third of the oven. Generously butter the inside of an 8-inch/20cm square baking dish. In a bowl, mix together the oats, half the walnuts, the sugar, if using, the baking powder, cinnamon, and salt. In another bowl, whisk together the maple syrup, if using, the milk, egg, half of the butter, and the vanilla. Arrange the bananas in a single layer in the bottom of the prepared baking dish. Sprinkle two-thirds of the berries over the top. Cover the fruit with the oat mixture. Slowly drizzle the milk mixture over the oats. Gently give the baking dish a couple thwacks on the countertop to make sure the milk moves through the oats. Scatter the remaining berries and remaining walnuts across the top. Bake for 35 to 45 minutes, until the top is nicely golden and the oat mixture has set. Remove from the oven and let cool for a few minutes. Drizzle the remaining melted butter on the top and serve. Sprinkle with a bit more sugar or drizzle with maple syrup if you want it a bit sweeter.
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276
Barley Stew with Leeks, Mushrooms, and Greens

1 tablespoon olive oil, divided 1 1/2 cups chopped leeks (about 2 small stalks; white and pale green parts only) 1 8-ounce container sliced crimini (baby bella) mushrooms 2 garlic cloves, pressed 2 1/4 teaspoons minced fresh rosemary 1 14.5-ounce can diced tomatoes in juice 1 cup pearl barley 4 cups (or more) vegetable broth 1 bunch kale (about 8 ounces), trimmed, center stalks removed, leaves coarsely chopped (about 8 cups packed)
indgredients
preparation
Heat oil in heavy large pot over medium heat. Add leeks; sprinkle with salt and pepper and saut until leeks begin to soften, stirring often, about 5 minutes. Add mushrooms, garlic, and rosemary; increase heat to medium-high and saut until mushrooms soften and begin to brown, stirring often, about 7 minutes. Add tomatoes with juice; stir 1 minute. Add barley and 4 cups broth; bring to boil. Reduce heat to low, cover, and simmer until barley is almost tender, about 20 minutes. Add kale; stir until wilted, about 1 minute. Cover and simmer until kale and barley are tender, adding more broth by 1/4 cupfuls as needed for desired stew consistency, about 10 minutes.
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277
Shrimp With Avocado-Mango Salsa

Vegetable oil cooking spray 8 cups baby spinach 1 cup couscous 1 pound medium shrimp, shelled and deveined 1/2 cup chopped fresh cilantro, divided 1 tablespoon extra-virgin olive oil 3/4 teaspoon salt,divided 1 large mango, peeled and diced 1 medium avocado, diced 1 medium tomato, diced 1/4 cup chopped red onion 1/2 jalapeo chile, seeded and finely chopped 1 tablespoon fresh lime juice
indgredients
preparation
page
Heat grill. Fold four 18-inch-long pieces of foil in half; unfold and coat inside with cooking spray. Place 2 cups spinach in center of 1 half of each piece of foil. Combine couscous with 1/4 cup water; divide evenly among packets, placing on top of spinach. Combine shrimp, 1/4 cup cilantro, oil and 1/2 teaspoon salt in a bowl. Divide shrimp evenly among packets, placing next to couscous. Fold foil to close and crimp edges to seal; place on grill; close lid; cook until packets are fully puffed, 10 minutes. Combine remaining 1/4 cup cilantro with remaining 1/4 teaspoon salt, mango, avocado, tomato, onion, jalapeo and lime juice in a bowl. Carefully cut foil to open; stir contents; garnish with salsa before serving.
278
Grilled Lemon Chicken and Moroccan Couscous Salad
indgredients
Couscous: 2 cups low-salt chicken broth 2 tablespoons extra-virgin olive oil, divided 1 tablespoon ground ginger 2 garlic cloves, pressed 2 teaspoons salt, divided 1 teaspoon ground turmeric 1/2 teaspoon ground cinnamon 1/4 teaspoon ground cumin 1 10-ounce box plain couscous 1/2 cup raisins 1 cucumber, peeled, seeded, cut into 1/2-inch cubes 1 large red bell pepper, cut into 1/2inch cubes (about 2 cups) 1 large carrot, peeled, quartered lengthwise, thinly sliced crosswise 1 cup thinly sliced green beans or trimmed sugar snap peas 2 teaspoons finely grated lemon peel 1/4 cup fresh lemon juice Chicken: 2 1/2 tablespoons extra-virgin olive oil plus additional for drizzling 2 tablespoons fresh lemon juice 1/2 teaspoon salt 1/2 teaspoon ground black pepper 6 large skinless boneless chicken breast halves, pounded to 1/3-inch thickness 3/4 cup plus 1/3 cup (loosely packed) chopped fresh cilantro 1/2 cup chopped toasted almonds (optional) 1 lemon, cut into 6 wedges
preparation
For couscous: Bring chicken broth, 1 tablespoon oil, ginger, garlic, 1 teaspoon salt, turmeric, cinnamon, and cumin to boil in heavy large saucepan. Stir in couscous and remove from heat. Scatter raisins over, cover, and let stand until couscous softens, about 10 minutes. Fluff couscous with fork, breaking up any lumps with fingertips. Transfer couscous to large bowl. Add cucumber, red bell pepper, carrot, green beans, and lemon peel. Whisk remaining 1 tablespoon oil, 1 teaspoon salt, and lemon juice in small bowl. Add to couscous; toss to coat. Season to taste with salt and pepper. DO AHEAD: Can be made 1 day ahead. Cover and chill. Bring to room temperature before serving. For chicken: Place 2 1/2 tablespoons oil, lemon juice, 1/2 teaspoon salt, and 1/2 teaspoon pepper in large resealable plastic bag. Add chicken and seal bag, releasing any excess air; turn several times to coat. Let stand at room temperature 30 minutes. Alternatively, chill 1 to 3 hours and bring to room temperature before continuing. Prepare barbecue (high heat). Brush grill rack with oil. Transfer chicken from bag to barbecue with some marinade still clinging and grill until slightly charred and just cooked through, about 4 minutes per side. Transfer chicken to platter and let rest 10 minutes. Stir 3/4 cup chopped cilantro into couscous. Sprinkle almonds over, if desired. Drizzle chicken with oil, sprinkle remaining 1/3 cup chopped cilantro over, and garnish with lemon wedges. Serve with couscous.
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279
Persian Cucumber and Purple Rice Salad

yield: Makes 8 servings active time: 20 min total time: 2 1/2 hr (includes cooling)
1 cup purple jasmine rice 1 1/4 cups water 1 1/2 teaspoons coriander seeds, toasted 1 pound Persian cucumbers (also called mini cucumbers; about 6) or other cucumbers, quartered lengthwise and sliced crosswise 1/4 inch thick 1 bunch scallions, thinly sliced 3 tablespoons extra-virgin olive oil 2 teaspoons grated lemon zest 2 teaspoons fresh lemon juice
indgredients
preparation
Bring rice, water, and 1/4 teaspoon salt to a boil in a small heavy saucepan, then reduce heat to low and cook, covered, until rice is tender and water is absorbed, about 20 minutes. Remove from heat and let stand, covered, 10 minutes. Spread rice evenly in a lightly oiled 4-sided sheet pan and cool completely. Coarsely smash coriander seeds with side of a large knife. Toss rice with coriander, remaining ingredients, and 1/4 teaspoon salt in a large bowl and let stand at room temperature 1 hour.
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280
Strawberry Citrus Salad

yield: 4 servings plus leftovers
3 cups sliced hulled strawberries (about one 22ounce basket) 3 large navel oranges, peeled, thickly sliced crosswise, cut into 3/4-inch pieces (about 3 cups) 2 tablespoons (packed) golden brown sugar 2 tablespoons thinly sliced fresh mint leaves
indgredients
preparation
Toss all ingredients in large bowl. Let stand at room temperature 30 minutes.
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281
Lettuce Cups with Stir-Fried Chicken

16 large butter lettuce leaves 1/2 cup Asian sweet chili sauce 1 pound skinless, boneless chicken thighs, minced 2 scallions, minced 2 tablespoons soy sauce 1 teaspoon cornstarch 2 tablespoons peanut oil 3 medium shiitake mushrooms (about 1 ounce), stemmed, minced 2 garlic cloves, minced 1 teaspoon minced peeled fresh ginger 1/4 cup unsalted, roasted cashews, chopped
indgredients
preparation
Arrange lettuce leaves on a large platter. Pour chili sauce into a small bowl; place on platter with leaves. Mix chicken, scallions, soy sauce, and cornstarch in a medium bowl; marinate 10 minutes at room temperature, stirring occasionally. Heat oil in a large nonstick skillet. Add mushrooms; stirfry 15 seconds. Add garlic and ginger and stir-fry 10 seconds. Add chicken mixture and cook, stirring often, until golden brown and cooked through, about 3-4 minutes. Spoon chicken mixture into lettuce leaves, dividing equally. Garnish with cashews. Roll leaves around filling and dip into chili sauce.
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282
Beef and Potato Supper Pot
yield: Makes 4 to 6 servings
1 tablespoon vegetable oil 3 medium potatoes (about 1 3/4 pounds), peeled and cut into bite-size chunks 2 medium onions, peeled and coarsely chopped 1/3 pound lean beef, sliced into thin bite-size strips 1 2/3 cups dashi 3 tablespoons sugar 3 tablespoons sake 3 tablespoons soy sauce 1 tablespoon mirin
indgredients
preparation
Heat the oil in a large shallow saucepan over medium heat. Add the potatoes, onions, and beef and saut for 5 minutes. Stir in the dashi, sugar, sake, soy sauce, and mirin. Reduce the heat to low and cook the mixture, partially covered, for 25 to 30 minutes, or until the potatoes are falling apart and melting into the syrupy sauce.
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287
Berry Walnut Cereal

indgredients
3/4 cup cooked bulgur wheat 1/2 cup blueberries 1/2 cup 1 percent milk 2 tablespoons chopped walnuts 1 teaspoon maple syrup 1/2 teaspoon cinnamon
preparation
In a bowl, combine all ingredients.
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288
Shrimp and Nopal Cactus Salad

yield: Makes 16 (1-cup) servings Editors note: The recipe below is part of a healthy and delicious spa menu developed exclusively for Epicurious by Lake Austin Spa Resort. As a way of helping you to meet your daily cactus requirements, we offer you this absolutely delicious and completely refreshing salad inspired by the cooking of coastal Mexico. Cactus paddles are available in Latin or Mexican markets.
indgredients
1 pound cactus paddles or fresh green beans 1 cup thinly sliced onion 2 cloves minced garlic 2 medium tomatoes, diced small 3 radishes, julienned 1/4 cup chopped cilantro 3 tablespoons extra virgin olive oil 1 tablespoon white vinegar 1 tablespoon lime juice 2 teaspoons leaf oregano 1 teaspoon salt Freshly ground black pepper to taste 1/4 cup crumbled queso fresco or feta cheese 2 pounds small cooked, peeled and deveined shrimp
preparation
Pare the spines from the cactus; trim the base and around the edge. Dice into 3/4 x 1/4-inch pieces. Blanch in boiling water for 5 to 7 minutes or until tender. Drain and rinse thoroughly. Combine with the remaining ingredients in a large bowl. Chill in the refrigerator for 3 hours or until cold. Serve cold with baked corn tortillas.
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60day Meal Plan

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60day Meal Plan

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60 Day Meal Plan for Weight Loss

page 60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss

Snacks Strawberries Pineapple Plain Popcorn

60 Day Meal Plan for Weight Loss

60 Day Meal Plan for Weight Loss