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What Healthy Means Now


DINNERS p. 106 p. 94
p. 120 p. 63

and Stews

Chicken and
Wild Rice

One machine.
Two washers.
Live beautiful

© 2017 Samsung Electronics America, Inc.


120 94 106 116

The Food Snob’s The New Game- 1 Pot of Beans, Spooktacular
Guide to the Day Essentials 1,000 Dinners Sweets
Slow Cooker Guilt-free beergaritas and Our master method delivers Mummy buckeyes and
cheesy popper dip mean perfect beans from scratch. black cupcakes add festive
These six showstopping
your guests will be as Plus, six recipes to get you fun this Halloween—and
recipes prove that the slow
excited for this spread as started with them now. these treats won’t lead to
cooker really is for everyone.
they are for the big game. a sugar crash.


Contents 2


4 6 138
Editor’s Note What’s Cooking Recipe Index

15 69 83

Ask the Well

Experts Balanced
Our nutritionist takes on Go pink for National Breast
beer cheese soup (above), Cancer Awareness Month.
Gina Homolka loads up her We’ve got beauty products
mac and cheese, Andrea that support research,
Nguyen innovates with the myths about breast health,
Instant Pot, and Brian rosy-hued home buys, and
Kateman is here to help benefits of animal therapy.
you eat less meat.

133 140

Dinner Tonight
These 21 pages are full of dinner solutions that satisfy
cravings for comfort food with fresh flair. Try Thai Turkey
Lettuce Cups (above) tonight, or plan ahead with our
three-menu shopping list.

9 63

What’s Nutrition Cooking Quittin’

Fresh Now Made Easy Class Time
Dive in to the cooler We break down the science Discover the hows and Peak-season grapes
weather with our fall favor- behind why that doughnut whys behind cornerstone pair beautifully with gin
ites guide—what to eat, just doesn’t keep you full recipes like mashed in our fizzy, frothy Grape-
what to buy, and how to until lunch. potatoes and the best Kombucha Sipper.
cook it all right now. French onion soup you’ve
ever had (above).


Note from the Editor 4


3 Things
You Can’t


Rancho Gordo sells the

best beans in the
world; our story on page
106 is a great excuse
to use them. Cook beans
to just past al dente,
turn off the heat, add
more salt, and let them
absorb more flavor as they


cool. ranchogordo.com

and company is coming over tonight, so I scrounge

around the fridge and pantry to get something going to anchor the meal. We OLD-SCHOOL TOOL

have beans. And beans are always a good idea. So into a banged-up cast-iron
I use the ceramic mortar
enamel pot goes a 1-pound bag of pintos, enough water to cover them by a few and pestle (at left),
inches, salt, fresh thyme, bay leaves, onion, and a swirl of olive oil. made by Cole & Mason,
to crush and grind
There begins dinner. herbs and aromatics into
The water reaches a simmer during my second cup of coffee, a cue to spoon off sauces like salsa verde.
I recommend coarser
the seafoam massing on the surface. A rind of Parmesan from the cheese drawer models with tackier sur-
tardily goes into the pot to add more savor. Once the beans are tender, I shut off the faces for grinding spices.
heat and let them mellow while the kids jump in the car with me to go visit Jim the
butcher and Roger the fishmonger.
Later, I hard-sear rib-eyes over charcoal just until they form a crust, then hold 3
them in the toaster oven, tented with foil, at 115 degrees for an hour to buy my wife CLAM JAM
and me time to put our girls in the bath then to bed before friends arrive.
Dinner comes together in a skillet of garlic, carrot, and onion sweating in olive If you’re not cooking
with clams, you’re missing
oil. I grate late-season tomatoes into the pan, then ladle in some of the beans and out on big flavor and nutri-
broth. The house smells glorious: wood fire, grilled meat, torn oregano, and those tion. Raw, steamed, or
grilled, they’re showing up
beans as their broth tightens up in the pan. on restaurant menus
A pot of beans yields endless possibilities. (Our ode to them continues on page 106). everywhere. My favorites,
And isn’t that what most of us food folk think about over Saturday morning coffee, Sewansecotts, come
from H.M. Terry Co.
the possibilities of dinner? hmterry.com

Hunter Lewis


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What’s Cooking 6
@ CL Headquarters

On the Site We Learned

If the two spooky This month taught
sweets on page 116 us a lot (don’t fear
aren’t enough for the Instant Pot!),
your goblins, go to but one of the
cookinglight.com/ healthiest hacks
healthy-halloween we picked up

and find 12 new was that ground
recipes for fun, flaxseed makes a
healthy Halloween feather-light, super-
treats, like these crispy crust on fish
Cookies & Cream (and it’s gluten
Marshmallows. free!). Almond-and-
Flax-Crusted Fish,
recipe p. 25

#TheNewHealthy Coming Up
Oats, lentils, Be on the lookout
and peanut butter for our new
make this bowl Facebook show
from blogger featuring Assistant
@thefirstmess a Nutrition Editor
morning win. Share Jamie Vespa.
your food and Every week, she
cooking inspiration will decode the
on Instagram with latest, healthiest
#TheNewHealthy ingredients you
for a chance to should be adding
be featured. to your diet.


Drinking alcohol—especially Sorry, no. Artificial sweeten- We know coffee drinkers
wine—may protect against ers seem like a low- or no- have a lower risk of dying
Nutrition news is type 2 diabetes, says a new calorie way to enjoy sweet prematurely. But that re-
always breaking. study in Diabetologia. People food and not gain weight. search was mostly from Cau-
Here’s what piques who drank three to four But a new report published casian populations. Two new
our interest most days a week were about 30% in the Canadian Medical studies found the longevity
this month. less likely to develop Association Journal suggests benefits also apply to African-
diabetes than those who that people who consumed Americans, Latinos, and
drank less than once a week. them daily raised their risk some Asian-Americans. Pour
Despite the perks, abstainers for weight gain, obesity, yourself up to four cups daily
shouldn’t start drinking. diabetes, and heart disease. of caffeinated or decaf.

Reach us anytime on Facebook, Instagram, Pinterest, and Twitter. Or, email us at letters@cookinglight.com.
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SUBSCRIPTIONS & CUSTOMER SERVICE Web: cookinglight.com/custsvc Phone: 800-336-0125. COOKING LIGHT BOOKS 800-765-6400. COPYRIGHT PERMISSION 205-445-6047.
EDITORIAL OFFICE For questions or comments, go to cookinglight.com/contact-us or write to 4100 Old Montgomery Highway, Birmingham, AL 35209.

OCTOBER 2017 / COOKINGLIGHT.COM Trending content courtesy of our sister brand TIME
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What’s Fresh Now
Fall Harvest Faves

What We’re Loving

Take Indian corn (above) from the front door to the kitchen for a fab snack; learn
why there’s reason to “Rave” about the newest apple on the market; and revel in this
fall’s stunning pumpkin palette, where blue, green, and pink are the new orange.
What’s Fresh Now 10

Fall Harvest Faves STAFF FAVE

The Lowdown:
Apple Cider
Fresh-pressed cider is
like cold, crisp fall in a glass.
Here’s what to know.

+ Buy
Look for unfiltered, fresh
cider—deep brown
and cloudy, it has a complex,


sweet-tart flavor and lush
mouthfeel. Find it refrigerated
at orchards, farmers
Eat This Cooking spray a whisk. Add yogurt mixture
markets, and supermarkets.
2 Tbsp. tahini (sesame to f lour mixture, and stir
+ Skip seed paste)
Avoid shelf-stable, clear
Cider Doughnuts 2 Tbsp. dark maple syrup
until combined.

“cider”—it’s indistinguishable with Maple- 2 tsp. water

5. Coat 2 (6-cavity) doughnut
pans with cooking spray.
from apple juice, lacks
flavor nuance, and doesn’t
Tahini Glaze 1. Preheat oven to 350°F. Spoon batter evenly into 12
have the naturally thickening Active: 10 min. cavities. Bake at 350°F for 12
2. Combine apple cider and
pectin that makes fresh Total: 45 min. minutes or until doughnuts
apples in a saucepan over
cider so great for cooking. ¾ cup unfiltered apple spring back when lightly
medium-high; cover, and
cider pressed. Cool in pan for 2 min-
+ Cook cook 10 minutes. Uncover,
7 oz. McIntosh or Cort- utes. Invert doughnuts onto a
Adds delightful fall and cook 2 minutes. Remove
land apples, cored and wire rack. Cool completely.
flavor to baked goods. Also diced (about 2 cups) from heat; cool 10 minutes.
shines in sauces or Pour apple mixture into a 6. Combine tahini and maple
6 oz. whole-wheat pastry
bastes for roasted pork and flour (about 1¾ cups) blender; process until smooth. syrup, stirring with a whisk.
chicken: Cider’s pectin Add 2 teaspoons water; whisk
1 tsp. baking powder 3.Weigh or lightly spoon flour
thickens it to a rich, glossy until smooth. Spread glaze
glaze when reduced. ½ tsp. baking soda into dry measuring cups; level
over tops of doughnuts. Let
½ tsp. cinnamon with a knife. Combine flour,
stand until glaze is set.
+ Store ½ tsp. kosher salt baking powder, baking soda,
Refrigerate for up ½ cup sugar cinnamon, and salt in a me- SERVES 12 (serving size: 1 doughnut)
to two weeks. Should be safe dium bowl; stir with a whisk. Calories 171; Fat 6g (sat 1g, unsat
⅓ cup plain whole-milk 5g); Protein 3g; Carb 27g; Fiber
if constantly chilled until
Greek yogurt
the “use by” date on the bottle. 4. Combine apple mixture, 3g; Sugars 14g (added sugars
Raw, unpasteurized cider 3 Tbsp. canola oil sugar, yogurt, oil, and egg 10g); Sodium 175mg; Calc 5% DV;
1 large egg Potassium 3% DV
will have a shorter shelf life. in a medium bowl; stir with

Try This

Make the Indian (aka flint) corn hanging on your front door serve double duty as
a savory snack. Rub two nonshellacked, food-grade ears together to dislodge
kernels, and then cook like conventional popping corn in the microwave or on the
stove for multicolored kernels with satisfying chew and hearty corn-nut flavor.

OCTOBER 2017 / COOKINGLIGHT.COM Recipe by Jamie Vespa, MS, RD




Try a new twist on some of our favorite
recipes featured in this issue.

101 Jalapeño Popper Bean Dip

113 Red Beans and Rice

123 Pork Chile Verde

125 Chicken Thighs with

Harissa Vegetables

Want to add a little extra something to your favorite recipes?

Bursting with flavor, BUSH’S® Variety Beans are a naturally gluten-
free way to increase the protein, fiber, and antioxidants in your
favorite dishes. Swap out an ingredient or simply add beans to
the mix—with low-sodium options that are dairy- and casein-free,
BUSH’S® Variety Beans are packed with everything you want
and nothing you don’t.

Bush Brothers and Company began as a family company back in

1908 and remains one to this day. It’s an important part of who they
are. For generations, their mission has been to provide nothing but
the best to homes and tables nationwide.

With a range of low-sodium products, they make it easy to stick to

your health goals without sacrificing taste.

The Bush Family is proud when you choose BUSH’S BEST® for yours.
What’s Fresh Now 12

Fall Harvest Faves

Find These

A hand-hammered blade
with cocobolo grip from
Miyabi. ($130)


Kuhn Rikon’s parers cut
The Great
like razors and come in a Pumpkins
variety of colors. ($10)

Whether you’re carving or

cooking, these beautiful,
delicious heirloom varieties
are the pick of the patch
this year.
3 Jarrahdale Ghostly meets
SLEEK SLICER tasteful in this slate-blue
Form and function find stunner from New Zealand.
perfect balance in Shun’s The saffron-hued hard
Sora knife. ($50) flesh roasts into creamy
texture with sweet, nutty
flavor, and it’s great in
RUSTIC CHARM stews and purees.
Country kitchens need
Wüsthof’s new Urban Porcelain Doll Pretty in
Farmer knife. ($40) pink and philanthropic,
AMERICA’S BEST too: The Pink Pumpkin
New West’s handle is Patch Foundation teamed
supercomfy; the blade with growers nationwide
stays sharp. ($120)
to donate part of Octo-
ber’s Porcelain Doll sales
to breast cancer research.
Paring Knives That Make the Cut Its tender, deep-orange
flesh cooks up very sweet,
ideal for desserts.
From apples to pumpkins, fall produce needs parers. Serious cooks Kabocha This speckled
prize Miyabi’s utterly gorgeous Artisan SG2 (1) (surlatable.com). Kuhn deep-green Japanese
Rikon’s Colori (2) is scalpel-sharp and budget-friendly (amazon.com). squash is a must this
Shun’s quality and streamlined design make the Sora (3) soar (amazon season for both porch
and plate: The sweet
.com). Wüsthof’s farm-chic line (4) evokes simple home cooking (crate flesh takes on light, airy,
andbarrel.com). A handcrafted gem from Wyoming’s boutique knife almost fluffy texture
maker (5) feels custom-made for your hand (newwestknifeworks.com). when roasted or sautéed.

Crunch This

The University of Minnesota breeders who gave us the crazy-popular Honeycrisp

just delivered their latest creation: the Rave apple. A hybrid of sugary Honeycrisps
and early-harvesting MonArks (meaning it’s among the first to market this year),
Raves have explosive Honeycrisp crunch with more tang to balance flavor.




All trademarks are owned by Stacy’s
Pita Chip Company, Inc. ©2017
Fancy. TM
A whole serving of fruit* with an added boost of chia seeds
gives you a cup full of flavor, fiber, and omega-3s.
Learn more at SnackRefresh.com

*Each container has 1 serving (1/2 cup) fruit per USDA Nutrient Data.
© 2017 Del Monte Foods, Inc. All Rights Reserved.
Dinner Tonight
Cooler nights have us craving comfort fare,
though we still want vibrant, fresh mains. Find
it all here, from creamy chicken soup to colorful
salads and mile-high black bean burgers.

These refreshing
wraps are all about the
crunch. Find the
recipe on page 16.

Recipe by Emily Nabors Hall OCTOBER 2017 / COOKINGLIGHT.COM

Dinner Tonight 16

20-Minute Mains

Thai Turkey
Lettuce Cups
Active: 20 min.
Total: 20 min.

A little sugar balances the

vinegar tang in the turkey
mixture and helps develop
wonderful crispy bits in
the pan. Delicate butter
lettuce leaves have a nice
cup shape for filling; you
could also use romaine.
3 Tbsp. canola oil, divided
3 Tbsp. reduced-sodium soy sauce
2 Tbsp. light brown sugar
2 Tbsp. rice vinegar
lb. ground turkey
butter lettuce leaves
Creamy Chicken Quesadillas
1½ cups chopped English A creamy base helps the cheese go further and keeps the
cucumber chicken moist. For a crisp exterior, coat the filled tortillas
1 cup matchstick-cut carrots
with cooking spray instead of coating the pan.
¼ cup chopped roasted
unsalted peanuts
2 Tbsp. chopped fresh mint
Active: 15 min. Total: 15 min. 1. Heat oil in a small saucepan over me-
1. Combine 2 tablespoons oil, soy sauce, dium. Sprinkle flour over pan; cook 30
1 Tbsp. olive oil
sugar, and vinegar in a bowl, stirring seconds, stirring constantly. Slowly add
4 tsp. all-purpose flour
with a whisk. stock; cook 2 minutes or until thickened,
½ cup unsalted chicken stock
2. Heat remaining 1 tablespoon oil in stirring frequently. Remove pan from
1 cup coarsely chopped spinach
a large nonstick skillet over medium. (about 1½ oz.) heat; stir in spinach, hot sauce, salt, pep-
Add turkey; cook 7 minutes or until per, chicken, and cheese.
1 Tbsp. hot sauce (such as Cholula)
lightly browned, stirring to crumble. ¼ tsp. kosher salt 2. Heat a large skillet over medium. Divide
Add ¼ cup soy sauce mixture; cook 4 chicken mixture evenly over half of each
⅛ tsp. black pepper
minutes or until liquid is absorbed. tortilla. Fold tortillas in half over filling.
6 oz. skinless, boneless rotisserie
3. Place about 3 tablespoons turkey chicken breast, shredded Carefully coat both sides of quesadillas
mixture in each lettuce leaf; top evenly (about 1¼ cups) with cooking spray. Add 2 quesadillas to
with cucumber, carrots, and peanuts. 4 oz. preshredded mozzarella pan; cook 2 minutes on each side or until
cheese (about 1 cup) browned and cheese is melted. Repeat
Drizzle evenly with remaining soy
sauce mixture. Sprinkle with mint. 4 (8-in.) whole-wheat flour tortillas with remaining quesadillas. Cut each into
Cooking spray 4 wedges. Serve with avocado.
SERVES 4 (serving size: 3 filled lettuce cups)
1 ripe avocado, quartered
Calories 426; Fat 26g (sat 4g, unsat 19g); SERVES 4 (serving size: 4 wedges) Calories 343;
Protein 32g; Carb 24g; Fiber 7g; Sugars 13g Fat 17g (sat 5g, unsat 10g); Protein 23g; Carb
(added sugars 7g); Sodium 538mg; Calc 22% 24g; Fiber 3g; Sugars 1g (added sugars 0g);
DV; Potassium 45% DV Sodium 682mg; Calc 21% DV; Potassium 9% DV

OCTOBER 2017 / COOKINGLIGHT.COM Recipe by Paige Grandjean

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Dinner Tonight 18

20-Minute Mains STAFF FAVE

Tahini Chicken with Bok Choy and Mango Salad

Tahini and honey create a beautifully charred crust on grilled chicken thighs in seconds.
Sliced baby bok choy adds plenty of crunch and a faintly nutty flavor to the slaw.
You can use fresh navel orange sections in place of the mango.

Active: 15 min. Total: 20 min. 4 cups thinly sliced baby bok choy 2. Combine remaining 1 teaspoon honey,
3 Tbsp. tahini (sesame seed paste), 2 cups thinly sliced red cabbage sesame oil, vinegar, and soy sauce in a
well stirred 1½ cups chopped peeled mango large bowl. Add bok choy, cabbage, and
4 tsp. honey, divided Fresh cilantro leaves mango; toss to coat. Divide salad evenly
4 (4-oz.) skinless, boneless among 4 bowls; top with chicken. Sprinkle
chicken thighs 1. Combine tahini and 1 tablespoon honey evenly with cilantro.
in a small bowl, stirring with a whisk.
1 Tbsp. canola oil SERVES 4 (serving size: about 11⁄2 cups bok choy
Heat a grill pan over medium-high. Rub
½ tsp. kosher salt mixture and 3⁄4 cup chicken) Calories 375; Fat
chicken thighs with canola oil; sprinkle
¼ tsp. black pepper 21g (sat 3g, unsat 17g); Protein 26g; Carb 22g;
with salt and pepper. Add chicken to pan; Fiber 3g; Sugars 16g (added sugars 6g); Sodium
2 Tbsp. toasted sesame oil cook 4 to 5 minutes on each side or until 551mg; Calc 11% DV; Potassium 15% DV
2 Tbsp. unseasoned rice vinegar done. Brush tahini mixture over both
1 Tbsp. reduced-sodium soy sauce sides of chicken; cook 30 seconds on each
side or until lightly charred. Remove
chicken from pan; cut into 1-inch pieces.

OCTOBER 2017 / COOKINGLIGHT.COM Recipe by Paige Grandjean

“The creamy mashed potatoes you love
now have a nutritious twist.”


Original Mashed Potatoes Three Cheese Pasta Creamy Parmesan Pasta Garlic Mashed Potatoes
with a twist of with a twist of with a twist of with a twist of
cauliflower butternut squash white beans cauliflower

Learn more about these delicious sides (and soups!) at othatsgood.com

Look for them in the refrigerated section.
Dinner Tonight 20

20-Minute Mains

Active: 20 min. Total: 20 min.

1 Tbsp. water
12 oz. baby Yukon Gold potatoes,
quartered (about 2½ cups)
3 Tbsp. olive oil, divided
2 tsp. ground cumin
1 tsp. ground turmeric
1¼ tsp. kosher salt, divided
½ tsp. black pepper, divided
8 (3-oz.) lamb loin chops
1 (12-oz.) pkg. fresh steam-in-bag
broccoli florets
1 Tbsp. unsalted butter, softened
1 lemon, cut into wedges
1. Place 1 tablespoon water and pota-
toes in a medium microwave-safe
bowl; cover with plastic wrap. Micro-
wave at HIGH 4 minutes or until tender.
Spread potatoes in a single layer on a
paper towel–lined baking sheet; let dry
3 minutes.
2. Combine 1 tablespoon oil, cumin,
turmeric, ½ teaspoon salt, and ¼ tea-
spoon pepper in a small bowl. Rub
spice mixture evenly over lamb chops.
3. Heat 1 tablespoon oil in a large cast-
iron skillet over medium-high. Add
lamb chops to pan; cook 3 minutes on
each side for medium-rare or until
desired degree of doneness. Remove
Turmeric Lamb Chops with chops from pan; let stand 5 minutes.

Crispy Potatoes and Broccoli 4. Return pan to medium-high. Add

remaining 1 tablespoon oil. Add pota-
Lamb loin chops (shaped like mini T-bones) save about toes, ½ teaspoon salt, and remaining
11g sat fat per serving over rib or shoulder chops. You ¼ teaspoon pepper; cook 3 to 4 min-
utes or until crisp.
can also ask your butcher to cut “steaks” from a leg of
5. Cook broccoli according to package
lamb, also lean, or sub 2 (8-ounce) beef sirloin steaks. directions. Place broccoli, remaining
¼ teaspoon salt, and butter in a bowl;
toss to coat. Serve with lamb, potato
3 WAYS TO: 1. Gather all ingre- 2. Stay busy. Rub 3. More moving mixture, and lemon wedges.
dients before you the lamb while the parts make it easy
start. This way you potatoes cook; to trip up, so get
SPEED won’t need to dig heat skillet while obstacles out of the
SERVES 4 (serving size: 2 lamb chops, about
1⁄2 cup potatoes, and 1 cup broccoli) Calo-
UP ANY through your fridge they dry out. Cook way quickly. When ries 453; Fat 24g (sat 7g, unsat 15g); Protein
DINNER or pantry when you the broccoli while a dish or utensil is 40g; Carb 22g; Fiber 5g; Sugars 2g (added
should be keeping the meat rests and no longer needed, sugars 0g); Sodium 766mg; Calc 15% DV;
an eye on the stove. the potatoes crisp. move it to the sink. Potassium 22% DV

OCTOBER 2017 / COOKINGLIGHT.COM Recipe by Paige Grandjean



Make favorite recipes even faster with

al fresco all natural. Fully cooked when
you buy it, so it’s ready when you need it.


Dinner Tonight 22

20-Minute Mains STAFF FAVE

These quick burgers
are a great way to
work more meatless
dishes into your week.
Kids can help shape
the patties, mix up the
avocado spread, and
build the sandwiches.

Black Bean and Mushroom Burgers

The food processor brings these meatless patties together in a flash. Another bonus?
A new Harvard study found that those who regularly ate a healthy plant-based
diet (like this burger) significantly lowered their risk of heart disease. Ground flaxseed
adds body to the burgers; find more ways to use it on page 25.

Active: 20 min. Total: 20 min. 2 Tbsp. plain 2% reduced-fat Repeat procedure 3 times to form 4 pat-
Greek yogurt ties. Flatten patties slightly with the back
1 Tbsp. ground flaxseed
1 Tbsp. water of a spatula. Cook 2 to 3 minutes on each
1 Tbsp. Worcestershire sauce
4 whole-wheat hamburger buns, side or until browned.
½ tsp. kosher salt, divided
½ tsp. ground cumin 3. Combine remaining ¼ teaspoon salt,
½ cup finely shredded red cabbage
½ tsp. black pepper juice, and avocado in a bowl, mashing
2 oz. cremini mushrooms 1. Place flaxseed, Worcestershire sauce, with a fork. Stir in yogurt and 1 tablespoon
¼ teaspoon kosher salt, cumin, pepper, water. Divide patties among bottom
1 (15-oz.) can unsalted black beans,
rinsed, drained, and divided mushrooms, half of the beans, egg, and halves of buns; top evenly with avocado
1 large egg, lightly beaten garlic in a food processor; process 1 min- mixture, cabbage, and top halves of buns.
ute or until almost smooth. Place bean
1 garlic clove, smashed SERVES 4 (serving size: 1 burger) Calories 350;
mixture in a bowl; stir in remaining half Fat 13g (sat 2g, unsat 10g); Protein 14g; Carb
⅓ cup whole-wheat panko
(Japanese breadcrumbs) of beans and panko. 48g; Fiber 12g; Sugars 5g (added sugars 3g);
Sodium 550mg; Calc 13% DV; Potassium 19% DV
1 Tbsp. canola oil 2. Heat oil in a large cast-iron or nonstick
1½ tsp. fresh lime juice skillet over medium-high. Fill a ½-cup
1 ripe avocado, peeled and pitted measure with bean mixture; add to pan.

OCTOBER 2017 / COOKINGLIGHT.COM Recipe by Emily Nabors Hall

25 Dinner Tonight
Use It Up


Earthy flaxseed and FLAX-BOOSTED


nutty-sweet almond flour MEATLOAF

are a delicious gluten-free
breading for tilapia or

We call for organic ketchup
chicken. Stick to medium because it’s usually sweet-
heat so it doesn’t burn. ened with sugar, not MOCHA-FLAX
1. Cut each of 4 (4-oz.) high-fructose corn syrup. SMOOTHIE
tilapia fillets in half Feel free to toss in chopped
lengthwise. Add to a large fresh herbs for more flavor.
This protein-packed sipper
bowl with 1 beaten egg; 1. Preheat oven to 375°F. has only 6g added sugars—
toss to coat. far less than what you’ll
2. Combine ½ cup grated
2. Combine ¼ cup ground onion, ¼ cup ground typically find at a smoothie
Ways to flaxseed, ¼ cup almond
meal, ¾ tsp. kosher salt,
flaxseed, ½ tsp. kosher shop. Look for shelf-stable
cold-brew in the coffee aisle
Use ¾ tsp. garlic powder, ½
salt, ½ tsp. black pepper,
1 lb. 90% lean ground or refrigerated versions near

Ground tsp. smoked paprika, and

¼ tsp. ground red pepper
sirloin, 1 grated garlic
clove, and 1 large egg in a
the creamer or fresh juices.

1. Place 1 cup ice cubes,

Flaxseed in a large ziplock bag. Re-
move fish from egg, shak-
large bowl. Shape into an 8-
x 4-inch loaf on a foil-lined
⅔ cup plain 2% reduced-
ing off excess; place in bag, fat Greek yogurt, ¼
baking sheet coated with cup cold-brew coffee
Add an omega-3 and shake to coat. cooking spray. Spread ⅓ concentrate, 1½ Tbsp.
boost to a variety 3. Heat a large nonstick cup organic ketchup over ground flaxseed, 1 Tbsp.
of dishes with skillet over medium. Add 3 loaf. Bake at 375°F for 40 unsweetened cocoa,
Tbsp. canola oil; swirl to minutes or until a ther-
this surprisingly mometer registers 160°F.
1½ tsp. maple syrup or
coat. Add fish; cook 3 min- honey, and ½ tsp. vanilla
versatile ingredient. utes on each side or until Cut meatloaf into 8 slices. extract in a blender;
Store-bought, fish flakes easily when SERVES 4 (serving size: 2 process until smooth.
preground flax- tested with a fork. slices) Calories 291; Fat 16g
SERVES 1 (serving size: about
(sat 5g, unsat 9g); Protein
seed works as a SERVES 4 (serving size: 2 26g; Carb 11g; Fiber 2g; 11⁄2 cups) Calories 200; Fat 8g
pieces) Calories 300; Fat 20g (sat 3g, unsat 5g); Protein 16g;
thickener, binder, (sat 2g, unsat 16g); Protein
Sugars 6g (added sugars 3g);
Carb 19g; Fiber 5g; Sugars
Sodium 589mg; Calc 5% DV;
and gluten-free 27g; Carb 4g; Fiber 3g; Potassium 17% DV 13g (added sugars 6g); Sodium
Sugars 0g; Sodium 442mg; 57mg; Calc 14% DV; Potassium
breadcrumb sub Calc 4% DV; Potassium 14% DV 6% DV
for breaded fish
and meatloaf.

Recipes by Ann Taylor Pittman OCTOBER 2017 / COOKINGLIGHT.COM

Dinner Tonight 26

Weeknight Mains

A chopped salad full
of crunchy veggies
and bound by a zingy
vinaigrette is an easy
last-minute meal. You
can use any bean for
protein such as navy
beans or chickpeas.

Greek Chopped Salad with Grilled Pita

We take the extra step of grilling the bell peppers along with the pita wedges to
add a bit of char and smoky depth to the salad. You could also broil the peppers
in the oven until blackened and peel them, and then toast the pita until browned.

Active: 30 min. Total: 30 min. 2 Tbsp. pitted kalamata olives, each side or until well marked. Cut each
chopped pita into 6 wedges.
Cooking spray
1 (15-oz.) can unsalted cannellini
1 large red bell pepper 3. Combine remaining 3 tablespoons oil,
beans, rinsed and drained
¼ cup olive oil, divided
1 oz. feta cheese, crumbled
vinegar, juice, and mustard in a large bowl,
2 tsp. chopped fresh oregano, divided (about ¼ cup) stirring with a whisk. Stir in remaining 1
½ tsp. garlic powder teaspoon oregano, remaining ¼ teaspoon
1. Heat a grill pan over medium-high. Coat salt, and black pepper. Add charred red
⅜ tsp. kosher salt, divided
pan with cooking spray. Remove seeds bell pepper, lettuce, cucumber, tomatoes,
3 (6½-in.) whole-wheat pita rounds and membranes from bell pepper; cut into olives, and beans to bowl; toss well to
1 Tbsp. white wine vinegar quarters. Add bell pepper to pan; cook 4 combine. Divide salad among 4 plates;
1 Tbsp. fresh lemon juice minutes on each side or until tender and top evenly with cheese. Serve with grilled
2 tsp. Dijon mustard charred. Remove bell pepper from pan; pita wedges.
¼ tsp. black pepper cut into bite-size pieces.
SERVES 4 (serving size: about 21⁄4 cups salad and
4 cups chopped romaine lettuce 2. Combine 1 tablespoon olive oil, 1 tea- about 4 pita wedges) Calories 396; Fat 19g (sat
2 cups chopped English cucumber spoon oregano, garlic powder, and ⅛ 3g, unsat 12g); Protein 12g; Carb 48g; Fiber 10g;
1 cup halved cherry tomatoes teaspoon salt in a bowl. Brush oil mixture Sugars 6g (added sugars 0g); Sodium 684mg;
Calc 12% DV; Potassium 21% DV
evenly over both sides of all pita rounds.
Add pita rounds to pan; cook 2 minutes on

OCTOBER 2017 / COOKINGLIGHT.COM Recipe by Adam Dolge

Dinner Tonight 28

1 Ingredient, 3 Sides

Sturdy shaved Brussels
sprouts hold the crunchy CITRUS BRUSSELS Apple cider vinegar helps to
almonds and a garlicky SPROUTS SALAD quickly braise the Brussels
Parmesan vinaigrette sprouts until tender and
without wilting. Serve with Be sure to toss the salad gently adds a gentle tang. You can
roast chicken or lamb. so the pieces of orange and substitute goat or pecorino
avocado keep their shape. Romano cheese for the
1. Heat a large nonstick blue cheese.
Pair with a fall chili or tacos.
skillet over medium-high.
Add 2 Tbsp. sliced al- 1. Peel and section 2 navel 1. Heat 1 Tbsp. olive oil
monds, and cook 4 min- in a large nonstick skillet

oranges over a medium
utes or until toasted and bowl; reserve sections. over medium-high. Add
fragrant, stirring occa- Squeeze remaining mem- 1 (12-oz.) pkg. shaved
sionally. Combine 2 Tbsp. branes over bowl; reserve fresh Brussels sprouts;
fresh lemon juice, ½ tsp. juice. Add ½ cup pome- cook 2 to 3 minutes or until
black pepper, a dash of granate arils, 2 Tbsp. slightly wilted, stirring
kosher salt, and 2 finely olive oil, 2 Tbsp. chopped occasionally.
chopped garlic cloves in a shallot, ¼ tsp. kosher 2. Add ¼ cup chopped
bowl; let stand 5 minutes. salt, and ¼ tsp. black toasted pecans, 2 Tbsp.
pepper to juice, stirring
Ways to 2. Add 1½ Tbsp. olive oil
and 2 Tbsp. finely grated with a whisk.
apple cider vinegar, ¼
tsp. kosher salt, and ¼

Use Parmesan cheese to

bowl, stirring with a whisk.
2. Add reserved orange
sections, 1 (12-oz.) pkg.
tsp. black pepper; cook
1 minute or until liquid
Brussels Add almonds and 1 (12-oz.) shaved fresh Brussels almost evaporates.
Remove pan from heat;
pkg. shaved fresh Brus- sprouts, and 1 cup diced
sels sprouts; toss to coat. avocado to juice mixture; stir in 1 tsp. chopped fresh
Preshredded or Serve immediately. thyme. Top with 2 Tbsp.
toss gently to coat.
shaved Brussels crumbled blue cheese.
SERVES 4 (serving size: about SERVES 6 (serving size: about
sprouts (with the 11⁄2 cups) Calories 119; Fat 8g 1 cup) Calories 142; Fat 9g SERVES 4 (serving size: 1 cup)
prepared produce) (sat 1g, unsat 7g); Protein 5g;
Carb 10g; Fiber 4g; Sugars
(sat 1g, unsat 7g); Protein 3g; Calories 133; Fat 10g (sat 2g,
unsat 7g); Protein 5g; Carb 9g;
Carb 16g; Fiber 6g; Sugars
is fall’s answer 2g (added sugars 0g); Sodium 8g (added sugars 0g); Sodium Fiber 4g; Sugars 2g (added
to coleslaw mix. 97mg; Calc 7% DV; Potassium
10% DV
97mg; Calc 5% DV; Potassium sugars 0g); Sodium 213mg;
Calc 7% DV; Potassium 10% DV
13% DV
Use it to speed
up slaws, salads,
and sautés.

OCTOBER 2017 / COOKINGLIGHT.COM Recipes by Karen Rankin

31 Dinner Tonight
STAFF FAVE Weeknight Mains

Active: 20 min. Total: 40 min.

1 Tbsp. olive oil
1 (1-lb.) pork tenderloin
½ tsp. kosher salt, divided
½ tsp. black pepper, divided
3 cups thinly sliced fennel bulb
3 garlic cloves, thinly sliced
1 (8-oz.) pkg. presliced cremini
½ cup unsalted chicken stock
(such as Swanson)
3 cups loosely packed arugula
2 oz. blue cheese, crumbled
(about ½ cup)
2 Tbsp. chopped fennel fronds

1. Preheat oven to 400°F.

2. Heat oil in a large ovenproof skillet

over medium-high. Sprinkle pork with
¼ teaspoon salt and ¼ teaspoon pep-
per. Add pork to pan; cook 6 to 8 min-
utes, turning to brown on all sides.
Place pan in oven; bake at 400°F for 18
minutes or until a thermometer in-
serted in the center registers 140°F.
Place pork on a cutting board; let stand
5 minutes. Cut crosswise into slices.
3. Return pan to medium-high (use
caution; the handle will be very hot).
Add fennel, garlic, and mushrooms;
cook 5 minutes or until golden, stir-
ring occasionally. Add stock; bring to
Pork Tenderloin with Mushrooms, a boil. Cook 3 minutes or until liquid
is reduced by half. Remove pan from
Fennel, and Blue Cheese heat; stir in remaining ¼ teaspoon salt,
This gorgeous main uses just one skillet—first to sear and remaining ¼ teaspoon pepper, and
arugula until wilted. Arrange pork on
roast the pork, then to caramelize the fennel and mush- a platter; top evenly with fennel mix-
rooms. Arugula isn’t only for salads; it wilts nicely when ture, cheese, and fennel fronds.
sautéed in the pan juices from the pork tenderloin. SERVES 4 (serving size: 3 oz. pork and about
1 cup vegetables) Calories 247; Fat 10g (sat
4g, unsat 6g); Protein 30g; Carb 9g; Fiber
3g; Sugars 4g (added sugars 0g); Sodium
520mg; Calc 14 % DV; Potassium 29% DV

Recipe by Robin Bashinsky OCTOBER 2017 / COOKINGLIGHT.COM

Dinner Tonight 32

Weeknight Mains

Spice-Roasted Salmon with Roasted Cauliflower

Moroccan spices blend earthy (cumin) with warm and fragrant (coriander and allspice).
Salmon and cauliflower embrace these flavors well. Look for thicker salmon fillets from
the upper portion of the fish rather than thinner tail pieces.

Active: 20 min. Total: 30 min. 4 (4½-oz.) skin-on salmon fillets 3. Reduce oven temperature to 400°F.
(about 1 in. thick)
1 Tbsp. olive oil 4. Combine remaining ½ teaspoon cumin,
Cooking spray
1 tsp. ground cumin, divided remaining ½ teaspoon salt, coriander,
4 lemon wedges
¾ tsp. kosher salt, divided and allspice in a small bowl. Rub spice
⅛ tsp. freshly ground black pepper 1. Preheat oven to 450°F. mixture evenly over fillets. Arrange fillets,
4 cups cauliflower florets skin side down, on a foil-lined baking sheet
2. Combine olive oil, ½ teaspoon ground
¼ cup chopped fresh cilantro coated with cooking spray; bake at 400°F
cumin, ¼ teaspoon salt, and black pepper
for 10 minutes or until done. Serve with
¼ cup golden raisins in a large bowl. Add cauliflower florets;
cauliflower mixture and lemon wedges.
1 Tbsp. fresh lemon juice toss well to coat. Arrange cauliflower in
½ tsp. ground coriander a single layer on a rimmed baking sheet; SERVES 4 (serving size: 1 fillet and about 3⁄4 cup
bake at 450°F for 18 to 20 minutes or until cauliflower) Calories 270; Fat 11g (sat 2g, unsat
⅛ tsp. ground allspice
8g); Protein 30g; Carb 13g; Fiber 3g; Sugars 8g
cauliflower is browned and tender. Com-
(added sugars 0g); Sodium 455mg; Calc 5% DV;
bine the cauliflower mixture, cilantro, Potassium 24% DV
raisins, and lemon juice in a bowl; toss
gently to combine.

OCTOBER 2017 / COOKINGLIGHT.COM Recipe by Adam Dolge

Dinner Tonight 34

Weeknight Mains

Active: 40 min. Total: 40 min.

6 oz. uncooked whole-wheat
egg noodles
1 Tbsp. olive oil
1 lb. skinless, boneless chicken
breast cutlets
¾ tsp. kosher salt, divided
½ tsp. black pepper, divided
1½ cups 2% reduced-fat milk,
1½ Tbsp. all-purpose flour

2 cups chopped carrots
1 cup chopped yellow onion
1 cup chopped celery
1 Tbsp. chopped fresh thyme
4 garlic cloves, chopped
1 (8-oz.) pkg. cremini
mushrooms, quartered
½ cup dry white wine
1½ cups unsalted chicken stock
1½ Tbsp. unsalted butter
2 Tbsp. chopped fresh flat-leaf

1. Cook noodles according to package

directions, omitting salt and fat; drain.
2. Heat oil in a large skillet over medium-
high. Sprinkle chicken with ¼ tea-
spoon salt and ¼ teaspoon pepper. Add
chicken to pan; cook 4 minutes on each
side. Place chicken on a plate (do not
wipe out pan).
3. Combine ¼ cup milk and flour in a
bowl. Add carrots and next 5 ingredi-
ents (through mushrooms) to pan;
Chicken Fricassee with cook 6 minutes. Stir in wine; cook 1

Browned Butter Noodles minute. Stir in ¼ teaspoon salt, re-

maining ¼ teaspoon pepper, remain-
This French-country-meets-retro classic gets a weeknight ing 1¼ cups milk, and stock; bring to
twist with quick-cooking chicken cutlets and egg noodles. a boil. Stir in flour mixture. Reduce
heat, cover, and simmer 5 minutes.
Keep the sear on the chicken to a light golden color so it Return chicken to pan; cook 3 minutes
won’t darken the delicate white wine sauce. or until done.
4. Melt butter in a saucepan over me-
dium; cook 2 minutes or until browned.
3 WAYS TO: 1. Place a saucepan 2. Leave the 3. Finish the fricas- Add cooked noodles and remaining ¼
filled with water on drained noodles in see before melting
the back burner, the colander while the butter in the teaspoon salt to pan; toss. Divide noo-
BRING dle mixture among 4 plates; top with
and bring to a boil. you add liquid to empty saucepan.
IT ALL While you wait, the skillet. Heat the Do this last so the chicken, sauce, and parsley.
TOGETHER cook the chicken saucepan used to butter doesn’t over-
and vegetables on cook the noodles on brown; multitasking SERVES 4 (serving size: 1 cup pasta, 4 oz. chick-
a front burner. a front burner. isn’t wise here. en, and 1 cup sauce) Calories 494; Fat 14g (sat
5g, unsat 6g); Protein 39g; Carb 53g; Fiber
8g; Sugars 11g (added sugars 0g); Sodium
582mg; Calc 17% DV; Potassium 30% DV

OCTOBER 2017 / COOKINGLIGHT.COM Recipe by Robin Bashinsky

37 Dinner Tonight
Weeknight Mains


Creamy Chicken and Wild Rice Soup

Go ahead and flag this recipe—it’s sure to become a family favorite. For convenience,
we call for precooked wild rice; if you can’t find it, you can substitute 2 cups of your own
cooked wild rice or a package of precooked brown rice.

Active: 32 min. Total: 40 min. 1 tsp. kosher salt thyme, mushrooms, and garlic; sauté 5
5 bacon slices, chopped ½ tsp. black pepper minutes. Add stock and 1 cup water; bring
1 cup chopped onion 6 oz. shredded skinless, to a boil. Reduce heat, and simmer 8 min-
boneless rotisserie chicken breast utes or until vegetables are tender. Add
1 cup thinly sliced carrot
(about 1½ cups) kale, salt, and pepper; cook 3 minutes. Stir
½ cup thinly sliced celery
1 (8-oz.) package precooked wild in chicken and rice.
1 Tbsp. fresh thyme leaves rice (such as Simply Balanced)
1 (8-oz.) package presliced 1 cup half-and-half 2. Combine half-and-half and flour in
cremini mushrooms bowl, stirring with a whisk. Stir into soup;
1½ oz. all-purpose flour (about ⅓ cup)
4 garlic cloves, minced cook 2 minutes or until thickened. Top
4 cups unsalted chicken stock 1. Heat a Dutch oven over medium-high. with bacon.
Add bacon to pan; cook 4 minutes or until
1 cup water SERVES 6 (serving size: about 12⁄3 cups) Calories
crisp. Remove bacon from pan with a slot- 261; Fat 11g (sat 5g, unsat 5g); Protein 19g; Carb
4 cups lightly packed chopped
curly kale ted spoon, reserving 1 tablespoon drip- 24g; Fiber 3g; Sugars 6g (added sugars 0g);
pings. Add onion, carrot, and celery to Sodium 659mg; Calc 9% DV; Potassium 17% DV
drippings in pan; sauté 3 minutes. Add

Recipe by Ann Taylor Pittman OCTOBER 2017 / COOKINGLIGHT.COM

Dinner Tonight 38

4 Sauces for Any Protein

MUSHROOM–RED Melt 1 Tbsp. butter with 1 tsp. olive oil in a medium

WINE SAUCE skillet over medium-high. Add 1 (8-oz.) pkg.
You don’t need to have presliced cremini mushrooms, 1 tsp. minced fresh
cooked a beef roast to make rosemary, ⅛ tsp. salt, and ⅛ tsp. pepper; sauté
this full-bodied sauce. The 6 minutes. Add ½ cup red wine, ¾ cup unsalted
richness comes instead from chicken stock, and 1 tsp. cornstarch; cook 3 to 4
sautéed mushrooms and red
wine. Spoon the sauce over minutes, stirring occasionally. Sprinkle with ½ tsp.
steak or a baked potato minced fresh rosemary.
topped with blue cheese.
SERVES 4 (serving size: about 1⁄4 cup) Calories 79; Fat 4g (sat
2g, unsat 2g); Protein 3g; Carb 3g; Fiber 1g; Sugars 1g (added
sugars 0g); Sodium 111mg; Calc 1% DV; Potassium 6% DV

BUTTERMILK-DILL Combine ¾ cup plain 2% reduced-fat Greek
SAUCE yogurt, ¼ cup fat-free buttermilk, 1 Tbsp. minced
Think of this no-cook sauce fresh dill, 1 tsp. olive oil, 1 tsp. fresh lemon juice,
as your put-it-on-everything ¼ tsp. kosher salt, and ¼ tsp. freshly ground black
sauce. Spoon over baked fish pepper in a bowl, stirring with a whisk.
or chicken. Beyond a main,
use it to dress a potato salad SERVES 4 (serving size: about 3 Tbsp.) Calories 49; Fat 2g (sat
or as a veggie dip. We prefer 1g, unsat 1g); Protein 5g; Carb 3g; Fiber 0g; Sugars 2g (added
2% Greek yogurt over nonfat sugars 0g); Sodium 151mg; Calc 6% DV; Potassium 0% DV
for a milder tang that com-
plements the buttermilk.

QUICK PEANUT SAUCE Combine ½ cup creamy peanut butter, ½ cup water,
The warmth and zing of fresh 1 Tbsp. reduced-sodium soy sauce, 1 Tbsp. grated
ginger and garlic put bottled peeled fresh ginger, 1 tsp. brown sugar, 1 tsp.
versions of this sauce out of minced garlic, and 1 tsp. unseasoned rice vinegar
the running. For heat, stir in
in a bowl, stirring with a whisk until smooth.
a generous pinch of crushed
red pepper. Drizzle the sauce SERVES 8 (serving size: about 2 Tbsp.) Calories 101; Fat 8g (sat
over grilled chicken or shrimp 2g, unsat 6g); Protein 4g; Carb 4g; Fiber 1g; Sugars 2g (added
skewers. You can also use as sugars 1g); Sodium 141mg; Calc 1% DV; Potassium 3% DV
a dip for spring rolls or toss
with a soba noodle salad.

SPINACH-WALNUT Place 4 cups fresh spinach, ¼ cup toasted walnuts,

PESTO 1 oz. grated Parmesan cheese, 1 small chopped gar-
An evergreen, everyday pesto lic clove, 2 tsp. fresh lemon juice, and ¼ tsp.
will perk up pastas and pizzas crushed red pepper in a food processor; process
when fresh basil is no longer until finely chopped. With processor on, slowly add
in season. The warmth from
3 Tbsp. olive oil through food chute. Add 2 Tbsp.
the toasted walnuts will help
the sauce emulsify; don’t skip warm water; process until blended.
this step. Try the sauce on
SERVES 8 (serving size: about 2 Tbsp.) Calories 85; Fat 8g (sat
seared salmon or chicken.
1g, unsat 6g); Protein 2g; Carb 2g; Fiber 1g; Sugars 0g (added
sugars 0g); Sodium 76mg; Calc 5% DV; Potassium 3% DV

OCTOBER 2017 / COOKINGLIGHT.COM Recipes by Hannah Klinger and Brierley Horton


Fresh made taste in minutes

NEW ORE-IDA Mashed Potatoes
Now in the freezer aisle
Dinner Tonight 40

Slow Cooker

Active: 30 min. Total: 8 hr. 30 min.

2 Tbsp. dark brown sugar
2 tsp. paprika

1 tsp. black pepper
1 tsp. ground cumin
¾ tsp. ground red pepper
½ tsp. ground coriander
1 (4½-lb.) bone-in pork shoulder
roast (Boston butt), trimmed
1 Tbsp. canola oil
1 cup finely chopped white onion
1 Tbsp. finely chopped garlic
½ cup unsalted chicken stock
½ cup unsalted ketchup
¼ cup apple cider vinegar
1 tsp. kosher salt
1. Combine first 6 ingredients in a
bowl. Reserve 2 tablespoons spice mix-
ture. Rub remaining spice mixture
evenly over pork, pressing to adhere.
Heat oil in a large Dutch oven over
medium-high. Add pork to pan; cook
15 minutes, turning to brown on all
sides. Place browned pork in a 5- to
6-quart electric slow cooker.
2. Add onion and garlic to Dutch oven;
sauté 3 minutes. Add stock to pan, stir-
ring bottom to scrape up browned bits.
Remove pan from heat; stir in reserved
2 tablespoons spice mixture, ketchup,
and vinegar. Pour stock mixture over
pork in slow cooker. Cover, and cook
on LOW 7½ to 8 hours or until tender.
Slow-Cooked BBQ Pork Roast 3. Place pork on a cutting board; let
The slow cooker makes fall our new favorite season for stand 20 minutes. Skim fat from cook-
ing liquid; reserve ¼ cup liquid. Shred
barbecue. This pork shoulder simmers in a vinegar- and pork into large pieces, discarding
ketchup-laced liquid until tender and juicy. Top with bones and fat. Place pork in a bowl; add
pickled red onions (page 126). Pile the pork onto game- reserved ¼ cup cooking liquid and
salt; toss to combine.
day sandwiches or baked sweet potatoes.
SERVES 10 (serving size: about 3 oz. pork) Cal-
ories 193; Fat 8g (sat 2g, unsat 5g); Protein
20g; Carb 10g; Fiber 1g; Sugars 7g (added
sugars 5g); Sodium 269mg; Calc 3% DV; Po-
tassium 15% DV

OCTOBER 2017 / COOKINGLIGHT.COM Recipe by Adam Hickman

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47 Dinner Tonight
Cooking Light Diet

Make this speedy
recipe part of your
personalized Cooking
Light Diet meal plan:
Get 20% off with
code OCT17 at

Orange-Almond Chicken-
and-Cabbage Bowls
Make these low-calorie, no-cook bowls ahead for an
easy lunch or dinner when time is tight. Change up the
fruit, nut, or protein for whatever you have on hand.

Active: 12 min. Total: 12 min. 1. Peel and section the oranges over a
2 navel oranges bowl; reserve sections. Squeeze mem-
1 (12-oz.) pkg. shredded coleslaw
branes over bowl; reserve juice for an-
mix (about 3 cups) other use. Discard membranes.
4 oz. shredded boneless, skinless 2. Divide orange sections, coleslaw mix,
rotisserie chicken breast chicken, almonds, and green onions be-
(about 1 cup)
tween 2 shallow bowls. Drizzle dressing
3 Tbsp. toasted sliced almonds
evenly over each serving.
2 green onions, thinly
diagonally sliced SERVES 2 (serving size: about 2 cups) Calories

3 Tbsp. sesame-ginger 275; Fat 11g (sat 1g, unsat 9g); Protein 21g;
salad dressing (such as Carb 28g; Fiber 8g; Sugars 19g (added sugars
Newman’s Own) 3g); Sodium 415mg; Calc 8% DV; Potassium
13% DV

Recipe by Callie Nash OCTOBER 2017 / COOKINGLIGHT.COM

Dinner Tonight 48

The Shortcut

Look for prechopped
onion and cauliflower
florets in the prepared
produce section.
Frozen peas and pre-
cooked brown rice are
ready in minutes; keep
these staples stocked.

Cauliflower Korma
Korma is a creamy, mild curry and a great way to introduce complex and fragrant
spices to your cooking to make meatless mains more satisfying. Blend some of the hot
cooking liquid with the yogurt first so it won’t separate in the finished dish.

Active: 15 min. Total: 30 min. 1 (7-oz.) container plain whole-milk 2. Combine ½ cup cooking liquid from
Greek yogurt pan and yogurt in a small bowl, stirring
1Tbsp. extra-virgin olive oil
¾ cup frozen green peas, thawed until smooth. Stir yogurt mixture and
⅓ cup prechopped onion
2 (8.8-oz.) pkg. precooked brown rice peas into cauliflower mixture.
½ cup finely chopped carrot (such as Uncle Ben’s)
2 tsp. curry powder 3. Heat rice according to package direc-
½ cup fresh cilantro leaves
¾ tsp. kosher salt tions. Place ⅔ cup rice in each of 6 bowls.
½ cup roasted unsalted cashews,
½ tsp. freshly ground black pepper chopped
Top each serving with 1 cup cauliflower
½ tsp. ground ginger
mixture, about 1½ tablespoons cilantro,
1. Heat oil in a large nonstick skillet over and 1½ tablespoons cashews.
¼ tsp. garam masala medium. Add onion and carrot; sauté 2
2 garlic cloves, minced SERVES 6 Calories 270; Fat 12g (sat 4g, unsat
minutes or until onion is translucent. Stir
8g); Protein 9g; Carb 33g; Fiber 5g; Sugars 4g
2 (10-oz.) pkg. fresh cauliflower in curry powder and next 5 ingredients (added sugars 0g); Sodium 548mg; Calc 8% DV;
florets (through garlic); cook 1 minute or until Potassium 15% DV
2½ cups organic vegetable broth fragrant. Add cauliflower; cook 5 minutes
(such as Swanson)
or until browned, stirring occasionally.
Add broth; bring to a simmer. Cover, and
cook 12 minutes or until cauliflower is
tender. Remove pan from heat.

OCTOBER 2017 / COOKINGLIGHT.COM Recipe by Jamie Vespa

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51 Dinner Tonight
4 Go-with-Anything Sides

ROASTED GREEK- Preheat oven to 450°F with a baking sheet in the oven.
STYLE POTATOES Combine 3 (8-oz.) baking potatoes, each cut length-
The oven temperature may wise into 8 wedges, 1 Tbsp. minced fresh oregano,
seem too high, but don’t fear: 1½ Tbsp. olive oil, 1 tsp. grated lemon rind, ½ tsp.
The wedges are thick enough kosher salt, and ½ tsp. black pepper in a bowl. Coat
that they will cook through preheated pan with cooking spray. Add potato mix-
without overbrowning.
ture to pan; bake at 450°F for 30 minutes, stirring after
15 minutes. Sprinkle with 1 tsp. minced fresh oregano,
2 tsp. lemon juice, and 1 oz. crumbled feta.
SERVES 4 (serving size: 6 wedges) Calories 202; Fat 7g (sat 2g,
unsat 5g); Protein 5g; Carb 32g; Fiber 2g; Sugars 1g (added
sugars 0g); Sodium 314mg; Calc 7% DV; Potassium 21% DV

HARICOTS VERTS Heat 2 Tbsp. extra-virgin olive oil in a small skillet

WITH WARM SHALLOT over medium-low. Add ¼ cup minced fresh shallot;
VINAIGRETTE sauté 4 minutes. Remove pan from heat; stir in 2 tsp.
Applying heat to the dressing sherry vinegar, ½ tsp. grainy mustard, ½ tsp.
allows the shallots to mellow minced fresh rosemary, ¼ tsp. kosher salt, and ¼
and the mustard and rose- tsp. black pepper. Cook 1 (8-oz.) pkg. microwave-
mary to steep in the olive oil.
in-bag haricots verts according to package direc-
tions; toss with shallot mixture.
SERVES 4 (serving size: about 1⁄2 cup) Calories 86; Fat 7g (sat
1g, unsat 6g); Protein 1g; Carb 6g; Fiber 2g; Sugars 3g (added
sugars 0g); Sodium 133mg; Calc 3% DV; Potassium 21% DV

FARRO, MUSHROOM, Heat 1 Tbsp. olive oil in a skillet over medium. Add
AND WALNUT PILAF ½ cup sliced green onions; sauté 2 minutes. Add 2
No need to microwave the cups presliced cremini mushrooms and ½ tsp.
farro; it will absorb enough chopped fresh thyme; cook 4 minutes. Add ¼ cup
liquid and heat through in the unsalted chicken stock and 1 (8-oz.) pkg. precooked
pan. Use the green parts of
farro; cook 1 minute. Stir in ¼ cup chopped toasted
the green onions as well as
the white for flecks of color in walnuts, ½ tsp. kosher salt, and ¼ tsp. black pep-
the finished dish. per. Top with ½ tsp. chopped fresh thyme.
SERVES 4 (serving size: about 3⁄4 cup) Calories 167; Fat 9g (sat
1g, unsat 7g); Protein 5g; Carb 20g; Fiber 3g; Sugars 1g (added
sugars 0g); Sodium 260mg; Calc 3% DV; Potassium 5% DV

CELERY, APPLE, AND Combine 2 Tbsp. plain 2% reduced-fat Greek yo-

ALMOND SALAD gurt, 1 Tbsp. canola mayonnaise, 2 tsp. apple cider
Crunch rules in this fall salad. vinegar, 2 tsp. water, ¼ tsp. kosher salt, and ¼ tsp.
Cut the celery on a diagonal black pepper in a large bowl. Add 2 cups diagonally
for long, thin slices that will sliced celery, 1 cup thinly sliced apple, ¾ cup
match the shape of the apple
chopped fresh flat-leaf parsley, and ½ cup chopped
slices. We like a tart-sweet
Pink Lady or Fuji apple here. roasted unsalted almonds; toss to coat.
SERVES 4 (serving size: about 1 cup) Calories 145; Fat 10g (sat 1g,
unsat 9g); Protein 5g; Carb 10g; Fiber 3g; Sugars 5g (added
sugars 0g); Sodium 196mg; Calc 9% DV; Potassium 10% DV

Recipes by Hannah Klinger OCTOBER 2017 / COOKINGLIGHT.COM


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55 Dinner Tonight
Plan. Shop. Cook.

Arugula is an
all-purpose green. Use
for pesto on
3 pizza and in salads.

Shop this list to feed

four for three nights,

all for about $30.
Read the recipes first
to be sure you have
the staples on hand.

2 (5-oz.) pkg. arugula

1 red onion

1 yellow onion

1 bunch flat-leaf parsley

1 (2-lb.) butternut squash

1 lemon



1 (12-in.) prebaked thin
whole-grain pizza crust

1 (15-oz.) can unsalted

1 (15-oz.) can diced Red onion stands
tomatoes up to seared
sirloin in an Italian-
• style salad.
Unsalted tomato paste

2 (8-oz.) pkg.
precooked quinoa (such
as Simply Balanced)

1 (32-oz.) container un-
salted chicken stock

11⁄2 oz. goat cheese
• Butternut squash
1 (7-oz.) container bulks up a fragrant stew
and adds color
plain 2% reduced-fat to a quick pizza.
Greek yogurt

1 (8-oz.) sirloin steak




Heat one of our fresh, all-natural
proteins, then add a few ingredients —
and you’ve got a delicious,
good-for-you meal in no time.




Cooking Light is a food and recipes magazine focused on living a healthy lifestyle. These products are developed under license from Cooking Light magazine. Cooking Light is not
intended as a nutritional claim. Cooking Light is a trademark of Time Inc. Lifestyle Group. All reference trademarks are the properties of their respective owners. ©2017 Time Inc.
57 “AHHHH,
Dinner Tonight THE SWEET LIFE.”
Plan. Shop. Cook.


Arugula Pesto Pizza

Wide ribbons of fresh butternut squash become
tender while the pizza bakes, a colorful and faintly
sweet contrast to the peppery arugula pesto.

Active: 20 min. Total: 25 min. 1. Preheat oven to 450°F.

1 (12-in.) prebaked thin 2. Place crust on a baking sheet; coat
whole-grain pizza crust
with cooking spray. Bake at 450°F for
(such as Mama Mary’s)
5 minutes.
Cooking spray
3 cups arugula (about 3 oz.) 3. Place arugula, parsley, walnuts, juice,
½ cup fresh flat-leaf parsley leaves garlic, and cheese in a mini food proces-
⅓ cup chopped toasted walnuts sor; process until finely chopped. With
food processor running, slowly add 2½
2 Tbsp. fresh lemon juice
tablespoons oil. Add 1 tablespoon water;

1 garlic clove, chopped
pulse to combine. Spread mixture over
1 oz. Parmesan cheese, grated
crust, leaving a ½-inch border.
(about ¼ cup)

3 Tbsp. olive oil, divided 4. Combine remaining 1½ teaspoons oil,
1 Tbsp. water squash, salt, and pepper in a bowl; ar-
1 cup shaved butternut squash range over pesto. Sprinkle goat cheese
(about 2 oz.) over pizza. Bake at 450°F for 10 minutes.
⅛ tsp. kosher salt
⅛ tsp. ground black pepper
Cut into 8 slices.
SERVES 4 (serving size: 2 slices) Calories 397; Fat
1½ oz. goat cheese, crumbled 24g (sat 6g, unsat 15g); Protein 12g; Carb 34g;
(about ⅓ cup) Fiber 1g; Sugars 2g (added sugars 1g); Sodium
572mg; Calc 13% DV; Potassium 6% DV
Recipes by Hannah Klinger OCTOBER 2017 / COOKINGLIGHT.COM ®, TM, © 2017 Kellogg NA Co.
Ū<(367,//&581&+<ū Dinner Tonight 58

Plan. Shop. Cook.


Steak Salad with

Salsa Verde Vinaigrette
Italian salsa verde, a classic red meat pairing, turns
into a quick vinaigrette for this entrée salad. One
8-ounce sirloin steak, thinly sliced, is all you need.

Active: 15 min. Total: 20 min. 1. Heat a skillet over medium-high. Coat

Cooking spray pan with cooking spray. Sprinkle steak
1 (8-oz.) sirloin steak with ¼ teaspoon salt and black pepper.
Add steak to pan; cook 4 to 5 minutes on
½ tsp. kosher salt, divided
each side for medium-rare or until de-
¼ tsp. black pepper
sired degree of doneness. Place steak on
¼ cup olive oil
a cutting board; let stand 5 minutes. Cut
2 Tbsp. finely chopped fresh across the grain into thin slices.
flat-leaf parsley
2. Place remaining ¼ teaspoon salt, oil,

1½ Tbsp. white wine vinegar
1 Tbsp. capers, finely chopped parsley, vinegar, capers, garlic, and
1 tsp. minced garlic crushed red pepper in a bowl, stirring

with a whisk. Divide arugula evenly
¼ tsp. crushed red pepper
among 4 plates. Top evenly with steak,
5 cups arugula (about 5 oz.)
onion, and cheese. Drizzle evenly with
½ cup thinly sliced red onion
oil mixture.
1 oz. shaved fresh Parmesan cheese

WHEAT. (about ¼ cup) SERVES 4 (serving size: about 11⁄2 cups) Calories
281; Fat 23g (sat 6g, unsat 15g); Protein 15g;
Carb 4g; Fiber 1g; Sugars 1g (added sugars

FEED YOUR 0g); Sodium 458mg; Calc 13% DV; Potassium

10% DV
®, TM, © 2017 Kellogg NA Co. OCTOBER 2017 / COOKINGLIGHT.COM
59 Ū<28*8(66(',7
Dinner Tonight 67,//&581&+<ū
Plan. Shop. Cook.


Moroccan Butternut Squash

and Chickpea Stew
A well-stocked spice cabinet is key for this stew.
Each serving packs nearly half of your daily fiber,
essential for better digestion and weight control.

Active: 18 min. Total: 35 min. 1. Heat oil in a large Dutch oven over
1½ Tbsp. olive oil medium-high. Add onion and garlic;
1½ cups chopped yellow onion sauté 5 minutes or until golden. Stir in
2 garlic cloves, minced salt and next 5 ingredients (through pep-
per); cook 1 minute. Stir in tomato paste;
½ tsp. kosher salt
cook 1 minute. Stir in squash and chick-
½ tsp. ground paprika
peas; cook 2 minutes. Add tomatoes and
½ tsp. ground cumin
stock, scraping pan to loosen browned
¼ tsp. ground ginger
bits. Bring to a simmer; cook 20 minutes
¼ tsp. ground cinnamon

or until squash is tender.
¼ tsp. ground black pepper
1 Tbsp. unsalted tomato paste 2. Heat quinoa according to package di-

3 cups diced peeled butternut rections. Divide quinoa among 4 shallow
squash bowls. Top evenly with squash mixture,
1 (15-oz.) can unsalted chickpeas arugula, and yogurt.
1 (15-oz.) can diced tomatoes SERVES 4 (serving size: about 1⁄2 cup quinoa and

cups unsalted chicken stock
(8-oz.) pkg. precooked quinoa
cups arugula (about 2 oz.)
about 11⁄4 cups squash mixture) Calories 413;
Fat 9g (sat 1g, unsat 6g); Protein 17g; Carb 69g;
Fiber 12g; Sugars 11g (added sugars 0g); So-
dium 578mg; Calc 19% DV; Potassium 27% DV
¼ cup plain 2% reduced-fat
Greek yogurt
OCTOBER 2017 / COOKINGLIGHT.COM ®, TM, © 2017 Kellogg NA Co.

A Recipe for
Prep your meals—and your body—
with these three gut-friendly tips.
(Spoiler alert: one happens before
you even step foot in the kitchen!)

A Heap of
High Fiber
High fiber and digestive
health go hand-in-hand. Digestive
In addition to eating Advantage
whole grains, legumes THE
DIGESTIVE survives
like beans and lentils,
ADVANTAGE stomach acid

and high-fiber veggies
and fruits like broccoli Only Digestive
and raspberries, sprinkle Advantage probiotics
have a natural coating
some chia seeds in
that can survive the
One Part Low Fat
your morning smoothie
The digestive system works better than
to add an extra boost harsh environment
best when there’s a balance of other leading
to your digestive health. of the stomach. They’re
designed to last and
good and bad bacteria in the yogurts and
to deliver BC30, an
gut. Low-fat diets can increase probiotics.
the amount of good bacteria,
exclusive gut-healthy
and cooking with steam or
bacteria, where
direct heat is an easy way to
it’s needed most: your
cut fat out. Try a pressure
digestive tract.
cooker, use a crock-pot, or grill
for delicious, low-fat cooking.

A Dash of Probiotics
An easy, foolproof way to help get your
digestive system in tip-top shape is to take
a probiotic. Probiotics do the work of
balancing out good and bad bacteria and
can prevent occasional gas and bloating.

To find out more about Digestive Advantage, visit www.schiffvitamins.com


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Nutrition Made Easy
The Science of Healthy

How to Feel (and Stay) Full

Ever wonder why some mornings you’re ravenous and digging into your midday meal
long before noon, while other days the clock strikes 1 p.m. and your stomach hasn’t even
made a rumble? Us too! So we dug into the science—and here’s what we found.
By Brierley Horton, MS, RD OCTOBER 2017 / COOKINGLIGHT.COM
Nutrition Made Easy 64

The Science of Healthy

Halt Your Hunger

The secret is learning how to achieve that feeling of comfortable
fullness that lasts long after your meal has ended.
HERE AT COOKING LIGHT, we talk a lot to your stomach and intestines stretch-
about how essential nutrients such as ing when you eat, they dictate the pace
protein, fiber, and fat help you feel full. at which your body digests food, and
But it’s not just about feeling full, it’s they determine whether to burn what
also about staying comfortably full— you ate or store it as fat.
that’s satiety. “Fullness is transient,” Then there’s your brain: Mind over
explains David Katz, MD, MPH, and matter also sways satiety. In one 2012
past president of the American College study, people were given a cherry-
of Lifestyle Medicine. Satiety, on the flavored gelatin cube. They were told


other hand, lasts. it would either turn to liquid in their
Research tells us that a lot of factors it might slowly raise baseline levels stomach or stay a solid. When they
influence satiety—the characteristics of of dopamine—the “hormone” that is (correctly) believed that it would turn
your food (as in what it looks like, how better known to trigger lust. So, over into a liquid, they were more likely to
it smells, its texture), your senses, and time, higher leptin levels may make eat more at a later meal. When they
your environment (the time of day and you less likely to eat just for the sake of (incorrectly) believed it would stay a
room temperature, for example). But eating, which can help you maintain a solid, they ate less at a later meal.
one of the biggest players is your hor- healthy weight.) But leptin and ghrelin Clearly, what drives us to eat is com-
mones. Leptin, a “feel full” hormone aren’t alone: There are many other plex; every single one of these factors is
that your fat cells release, and ghrelin, acronym-named hormones and recep- intertwined. But the master influencers
a hormone that stimulates hunger, play tors in your body—such as CCK, PYY, are what and how you eat—and, armed
a big role in satiety. (Another neat tidbit GLP-1, PPARs—that affect satiety, too. with the right intel, you can thwart your
about leptin: Newer research suggests These hormones and receptors respond appetite and achieve satiation.


With food options at our fingertips 24/7 (hello, candy in the pharmacy checkout aisle),
it’s hard to differentiate between want and need and fullness and satisfaction. To achieve satiety,
not just fullness, look to these food groups for big staying power.

Produce is big on Whole grains are We’re talking fish, Both are low on the These are incredibly
volume and low in high in fiber and white meat poultry, glycemic index and satisfying thanks
calories, with veggies low on the glycemic and eggs, which high in fiber. Fiber is to their trifecta of
typically having the index (GI), so they all boast high-quality key because it fills fiber, protein, and fat
least amount of raise and lower your protein and keep your stomach, slows (another fairly
calories. Foods that blood sugar slowly. calories in check digestion, and satisfying nutrient),
deliver on volume The opposite— better than darker positively influences and nuts and
but are low-cal (a a quick spike and and red meats. your hormones. seeds are low on the
bowl of strawberries resulting crash from Protein is important Beans and lentils glycemic index. But
instead of strawberry a high-GI food, because it sits firmly also soak up water mind your portions—
jam) are key in such as a doughnut— at the top of the when cooked for they can pack quite
achieving satiety. causes hunger list as the most sati- pumped-up volume. the calorie punch.
to return quickly. ating nutrient.


67 Nutrition Made Easy
The Science of Healthy


Shift to simpler, more wholesome foods and become more

conscious about how you eat, and you’re well on your way to mastering
satiety and achieving everlasting weight control.

BEGIN BY CHOOSING foods with short diet—that’s neither delicious nor sus- Lastly, set a scene when you eat. How
ingredient lists. Some packaged foods tainable. But we’re hardwired to crave you perceive your meals influences sati-
are engineered to sabotage you— the variety pack, in the same way that ety, so serve and eat them in a way that
delivering salt, sugar, fat, and different after a filling dinner, when the idea will maximize enjoyment. In one study
textures. Those contrasting flavors and of dessert crosses your mind, poof— where people were fed a “supersized”
textures light up your brain’s appetite you magically have room for more. So lunch in the dark, they overate, then un-
center and encourage you to overeat. to curb overeating, pair like flavors derestimated how much they actually
Second: Stick to a single flavor profile. together at meals, such as Mexican ate and said they didn’t feel as satisfied
We’re not suggesting you eat a bland mains with Mexican sides. as they “should” after such a large meal.


We put staffers to the test (in a very informal experiment) to see which foods were most satiating.
Participants ate 250 calories of each food at 9 a.m. (over the course of a few weeks) and reported back
how satiated they felt after five minutes and then after one, two, three, and four hours.


After eating 3.6 hard- As with eggs, eating 1.7 Staffers were the most These were the second-
boiled eggs, participants cups (10.5 ounces) of satisfied after 5 minutes highest most satisfying
said they had enough beans left people feeling than when they’d eaten food at the 5-minute
to eat and their energy as if they’d had enough any of the other foods. mark. But satisfaction
levels stayed strong for to eat for almost 3 hours. But after an hour, dropped after 1 hour and
about 3 hours. satiety leveled off. plummeted after 2.


Salmon, avocado, striped Participants reported Whole-grain spaghetti These were, surprisingly,
bass, and chicken all getting enough to eat and steel-cut oatmeal the least satisfying.
left participants feeling and staying satisfied for were both, unexpectedly, Perhaps that’s in part
similarly—they had about an hour. After only marginally more because 250 calories
enough to eat, with their 2 hours, they wanted satiating than white equals only 18 nuts—
energy levels up and to eat soon, and by 3 bread. Two hours after a paltry-looking volume,
staying strong, for about hours, their stomachs eating, people said they which can make you
2 hours. felt empty. wanted to eat soon. think it isn’t satisfying.


Nothing says “welcome to the neighborhood”
like fresh-from-the-oven cookies.

Homemade taste
baked into every bite.
Uncommonly Good®
Ask the Experts
Healthy Tips and Solutions

Try roasted,
pureed butternut squash
instead of a roux.

Using bold cheese

like this sharp
cheddar means you
can use less.

Slimmed-Down Soup BUTTERNUT

Comfort classic beer cheese soup Brilliantly mimics the Rich in energizing A sharp cheese packs
is made light and velvety-rich with color and creaminess
of cheddar, plus
B-vitamins and plant
protein, these savory
bigger, more complex
flavor, allowing us to
a few healthy hacks, saving 12g boosts fiber and adds
key nutrients such as
flakes boost cheesy
flavor, yet contain no
use less without sacri-
ficing the quintessen-
sat fat and 500mg sodium. beta carotene. added sodium. tial cheddar taste.

Recipe by Jamie Vespa, MS, RD OCTOBER 2017 / COOKINGLIGHT.COM

Ask the Experts 70

The Recipe Makeover

Lighten Up
Beer Cheese Soup
With only about 240 calories per serving, this pub-style
soup is make-a-double-batch good.

WELCOME SOUP SEASON with a comforting bowl flour-based roux, lending body and velvety cream-
of Beer Cheese Soup. Packed with cheesy flavor iness when pureed. Nutritional yeast amps up the
and soft undertones of smooth and malty ale, our cheesy flavor, letting us dial back on the cheddar.
soup delivers almost a full serving of vegetables Find it in most health food stores and well-stocked
in an unexpected way. The classic version is a JAMIE VESPA, markets. Our stealthy substitutions help shave off
near 500-calorie indulgence that calls for up to 1 MS, RD 200 calories, 12g sat fat, and 500mg sodium from a
Cooking Light
pound of cheese (a whopping 85g sat fat alone), in traditional recipe, while still delivering the hearty


Assistant Nutrition
addition to heavy cream and butter. We use roasted Editor flavor notes of the classic. Plus, what better way to
butternut squash to replace the classic butter-and- eat your vegetables than in the presence of cheese?

BEER CHEESE SOUP to escape); secure lid on blender. Place

Active: 25 min. Total: 1 hr. 10 min. a clean towel over opening in lid. Process
until smooth. Pour mixture back into
1 (2-lb.) butternut squash
Dutch oven.
Cooking spray
1 Tbsp. canola oil 4. Combine cornstarch and 2 tablespoons
1 cup chopped white onion water in a small bowl; mix well. Whisk
cornstarch mixture into soup; cook 5 min-
¾ cup chopped carrots
utes, stirring often, until soup begins to
2 garlic cloves, finely chopped
thicken. Add cheese, stirring until cheese
3 Tbsp. nutritional yeast
melts and mixture is smooth. Ladle soup
1 tsp. dry mustard evenly into each of 6 bowls. Top each serv-
¾ tsp. kosher salt ing with 1 teaspoon pumpkin seeds.
¼ tsp. freshly ground black pepper
SERVES 6 (serving size: 11⁄2 cups soup and 1 tsp.
2 tsp. Dijon mustard pumpkin seeds) Calories 243; Fat 12g (sat 6g,
1 (12-oz.) bottle pale ale–style beer unsat 5g); Protein 10g; Carb 20g; Fiber 3g; Sug-
1½ cups unsalted chicken stock ars 6g (added sugars 0g); Sodium 485mg; Calc
A pale ale–style beer, such as Bass,
(such as Swanson) 25% DV; Potassium 13% DV
is ideal. Avoid dark, bitter brews.
1½ cups 2% reduced-fat milk
2 Tbsp. cornstarch
2 Tbsp. water 2. Heat oil in a Dutch oven over medium. HEALTHY SUPERMARKET PICK
Add onion and carrots; cook 5 minutes or Oui by Yoplait: Full-fat yogurts
4 oz. sharp cheddar cheese, may deliver more calories and fat,
shredded (about 1 cup) until tender. Add garlic, nutritional yeast,
but they far supersede their low-fat
2 Tbsp. unsalted pumpkin seeds dry mustard, salt, pepper, and Dijon mus- counterparts when it comes to taste
tard; cook, stirring often, 2 minutes or and texture. They also keep you full
1. Preheat oven to 425°F. Slice butternut until aromatic. Add beer; bring to a boil, longer. We like the creaminess of the
squash in half lengthwise. Coat each cut scraping pan to loosen browned bits. Cook new Oui yogurt; plus, the perfectly
side with cooking spray. Place squash portioned glass container it comes
5 minutes or until liquid is reduced by half.
halves, cut side down, on foil-lined baking in keeps calories in check. Buy plain,
Reduce heat to medium, and stir in squash, and add your own fresh toppings.
sheet. Bake at 425°F for 45 minutes. Let stock, and milk.
stand at room temperature 20 minutes.
Scoop out 2½ cups flesh. Set aside. 3. Pour mixture into a blender. Remove
center piece of blender lid (to allow steam


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©Unilever 2017
Ask the Experts 72

The Picky Eater Guru

Ooey, Gooey, Healthier

Mac and Cheese
Satisfy your family’s favorite comfort food craving
with this lighter, veggie-packed version.

WHEN THE WEATHER gets cooler, my family So how do I put a healthy spin on a dish that’s
always craves comfort food classics, especially traditionally so heavy? I created a lighter sauce
macaroni and cheese. Creamy and hearty, it’s made with nonfat milk, broth, and a trio of
truly one of the most-loved comfort foods of all freshly grated cheeses—light cheddar, Havarti,
time. Unfortunately, though, all that cheesy and Parmesan. I also swap out white pasta for
indulgence usually comes with a hefty side whole-grain and roast my favorite seasonal
of calories and saturated fat, which makes vegetables to fold in at the end. Here, I used a
it practically off-limits when I’m sticking to combination of cauliflower, Brussels sprouts,
a healthy diet. With my slimmed-down and GINA HOMOLKA broccoli, and butternut squash, but you can
Founder of
nutrient-packed version, however, I can have use whatever vegetables your family enjoys.
my mac and cheese and indulge my family’s and @skinnytaste The result is a creamy, delicious comfort food
craving, too. dish packed with healthy goodness.

ROASTED VEGGIE MAC baking sheets. Bake at 425°F for 25 to 30

AND CHEESE minutes, stirring vegetables and rotating
Active: 55 min. Total: 1 hr. 30 min. pans halfway through cooking time, until
Olive oil cooking spray vegetables are soft and have begun to
brown around the edges.
10 oz. fresh broccoli florets,
cut into 1-in. pieces 2. While vegetables roast, bring a large
10 oz. cauliflower florets, pot of water to a boil. Cook pasta accord-
cut into 1-in. pieces ing to package directions, omitting fat and
10 oz. butternut squash, salt. Drain, and set aside.
cut into ½-in. dice
10 oz. quartered Brussels sprouts 3. Melt butter in a medium saucepan over
1½ tsp. olive oil medium. Add onion, and cook over low
about 2 minutes. Add flour, and cook an-
¾ tsp. kosher salt
other minute or until the flour mixture is
12 oz. whole-grain elbow pasta
golden and well combined. Add milk and
1½ Tbsp. butter
broth; whisk, increasing heat to medium-
¼ cup minced onion high until mixture comes to a boil. Cook
¼ cup all-purpose flour about 3 to 4 minutes or until it thickens
2 cups fat-free milk slightly, and then season with pepper.
1 cup reduced-sodium chicken
or vegetable broth 4. Remove pan from heat; add cheeses,
This veggie-studded dish delivers nearly
a third of your daily fiber. and mix well until cheeses are melted.
Freshly ground black pepper to taste
Add cooked pasta, and mix well; fold in
5 oz. freshly grated white sharp light
cheddar cheese (such as Cabot) roasted vegetables.
(about 1¼ cups) 1. Preheat oven to 425°F. Line 2 large bak- SERVES 8 (serving size: 11⁄4 cups) Calories 378;
4 oz. freshly grated creamy Havarti ing sheets with aluminum foil, and coat Fat 14g (sat 7g, unsat 7g); Protein 20g; Carb
cheese (about 1 cup) with olive oil spray. Toss broccoli, cauli- 50g; Fiber 8g; Sugars 7g (added sugars 0g);
2 Tbsp. freshly grated Parmesan flower, squash, and Brussels sprouts with Sodium 568mg; Calc 41% DV; Potassium 23% DV
cheese olive oil, and season with salt. Spread
vegetables in an even layer on prepared


They’re the
originators of
“puppy love.”

Because dogs are more.

Let’s treat them that way.
©/TM/® Big Heart Pet, Inc.
Ask the Experts 74

The Interview

Is Healthy Really
as Simple as Eating
Less Meat?
Brian Kateman grew up eating a steady diet of hamburgers,
hot dogs, and Buffalo wings. Now, at age 28, he’s pushing a non-
judgmental, plant-forward agenda with The Reducetarian
Foundation, a 2-year-old group encouraging Americans to cut
down on the 210 pounds of meat they eat every year.

What did you have for dinner last night? occasionally eats animal products a “cheating veg-
I had a quinoa bowl, actually. etarian” or calling a vegan who occasionally eats
animal products “a lazy vegan.” We need a positive
I grilled 4 pounds of grass-fed beef for a dinner
spin on it. Through all of our work, we’re trying to
party last weekend, but I did eat more vegetable-
create an inclusive movement that gets people to
forward lunches and dinners during the week
focus on reducing meat consumption—both on an
to follow. Does that make me a reducetarian?
individual level and on the societal level, too.
Totally. I mean, I think most people eat meat with
every single meal that they have, so it sounds like For many Americans, dinner still means meat,
you eat a lot more plant-based meals than the aver- vegetables, and starch. What do you say to the
age person. Just curious—how much grass-fed beef? traditionalists who wouldn’t be happy without
a pork chop at the center of their plate? I think
It was 4 pounds for five people. That’s certainly a
the main thing to know is that plant-based foods
lot in terms of a single setting, but it sounds like you
can be delicious—and they don’t have to be foreign.
were almost flirting with “weekday vegetarianism”
When I first started out, if I was making a curry,
or maybe “Vegan Before 6:00.” As a weekday vege-
I just put vegetables in it instead of meat. To a
tarian, you don’t eat meat during the week, but on
person who does want to have meat in most of their
the weekend it’s your choice. With Mark Bittman’s
meals, they could just have a smaller portion. Cut
Vegan Before 6:00, you cut out animal products for
a 16-ounce steak or 8-ounce piece of chicken in
breakfast and lunch, but for dinner it’s your choice.
half and put on more of whatever vegetable you
All of these strategies are great, and they don’t re-
like. Or if you’re going to make spaghetti Bolognese,
quire you to completely give up the foods you love.
have it be more of a flavoring rather than the center
Does the world really need another term of the meal.
for these movements? “Reducetarian”
Are your parents reducetarians?
allows us to see our shared vision—vegans,
They’re reducetarians, but they’re on the
vegetarians, flexitarians, people who are
beginning of the journey. One thing that’s
eating less meat. I think it’s easy to focus
interesting to me is that different motiva-
on the differences, and what we’re trying
tions will speak to different people. Some
to do is say we’re all against factory farm-
people might eat less meat because of the
ing—it accelerates climate change and
environment or they care about animals,
is responsible for the suffering of many
but I find that there are a lot of people who
animals—and we all think that reducing BRIAN KATEMAN
are concerned about their health. My par-
animal product consumption is a good idea. Founder and
president of The ents fall into this category. My dad has
So whether a person is reducing by 10%,
Reducetarian diabetes. My mom is overweight. And I
20%, or 100%—they’re all on the same team. Foundation
often say to them, “I just want you to be
I hate the idea of calling a vegetarian who

OCTOBER 2017 / COOKINGLIGHT.COM Interview by Hunter Lewis

Ask the Experts
The Interview

on this planet longer.” And, “I don’t want you to have then feed to the animals, and then we ourselves eat
a heart attack, Dad.” Or, “I don’t want you to have those animals. It’s an incredibly resource-intensive
breast cancer again, Mom.” Those messages reso- system, but the government has subsidized all of
nate with people because we all want to be healthy. these inputs. So the meat producers are not actually
paying for what it’s worth. So who pays the price?
Why is meat so relatively cheap here in the
[We] the citizens do. We pay the price, in terms of
States compared to other countries? There are
health care and environmental damage.
many forces that make meat artificially inexpen-
sive. Most people don’t choose food based on ethics What does healthy mean to you? For me, healthy
or environmental issues or even their own health. means the continual process of harmonizing one’s
They primarily choose food based on taste, on price, body and mind with the planet. It’s about eating
and on convenience. And often, meat is readily ac- foods that increase our vitality and longevity while
cessible, it’s inexpensive, and it tastes good. As a minimizing our impact on the environment. It’s
result, Americans eat more and more meat—to the about resisting rigidity and embracing compassion
detriment of the planet and to their health. When for oneself and for all other beings. Most impor-
you think about the system here—we have these tantly, healthy isn’t a single state of being; it’s an
clear plans to raise [seeds] to grow feed that we will evolving journey.

PICK UP KATEMAN’S BOOK, The Reducetarian Solution, a collection of informative, nonjudgmental essays about why
we should eat less meat, who plays a role in why we eat so much in the first place, and how to cut back.

Add flavor.
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lighten your favorite dishes without sacrificing flavor.

Shamen Ramen Salad


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Ask the Experts 76

The Teacher

A Culinary Skeptic
Test-Drives the Instant Pot
More than just a modern-day pressure cooker, this appliance
deserves real estate on your counter.

IN MY KITCHEN, the stove is An appliance for modern

my best friend. I stand in lifestyles, the IP encourages
front of it for much of the day, you to tinker and multitask
watching the transformation while you use it (it maintains
of ingredients, recording my consistent pressure and
observations in recipes. My keeps food warm for hours!).
husband often returns from I was emboldened to cook
work and jokes, “There you while practicing yoga, med-
are, exactly where I left you itating, even sleeping.
this morning.” So, I was hes- My near-spills and thrills
itant when Cooking Light’s kept me nimble. Brown jas-
editor-in-chief suggested I mine rice cooked on “Multi-
try the Instant Pot. I’m a cook who thrives on basic appli- grain” was borderline mushy; I added water and a frozen
ances. Counter space is valuable real estate, too; our $30 chicken carcass and pressed “Porridge” to transform a
microwave is in the garage. disaster into dinner. “Beans/Chili” turned heirloom
But the IP is not just a kitchen appliance. It’s a phenom- Ayocote Blanco into an overcooked mess, to which I added
enon. It’s a $100 machine that promises to turn kitchen kale, tomato, and herbs to create soup. After seven hours
drudgery into culinary joy. Fervent Facebook communities on “Slow Cook,” green beans weren’t as tender as expected,
and blog posts discuss its merits and hacks. Dedicated cook- so I finished the deed with low pressure for three minutes.
books have sprung up like mushrooms to capture the mania. Complete wins included jiggly soft-boiled eggs cooked via
Despite its various functions, the IP is basically a pres- “Steam.” The “Rice” function yielded perfect grains after
sure cooker. Never used one, or scared of them? My mom’s fluffing and resting for 10 minutes. Dreamy homemade
exploded in the 1970s. Fortunately, modern cookers are yogurt was at my fingertips.
safer and easier to operate. Gathering intel, I reached out to IP superusers.
The tight lid and gasket trap in steam, mak- It can ruin delicate seafood, said Coco Morante,
ing molecules move faster and hotter to quickly author of The Essential Instant Pot Cookbook.
cook and extract flavors. Sure, my simple stovetop To safely deal with the pressure release valve,
pressure cooker, with its steady “shoosh-shoosh” Michelle Tam of nomnompaleo.com uses her left
venting, can seem manic, but it has upped my hand to turn its handle and release steam; her
cooking game. I can produce terrific pho, beans, hand and arm are out of harm’s way.
and beets in 65% less time than normal. Curious, One weekend, I made eight things in the
I test-drove the Instant Pot 6-quart Duo. ANDREA NGUYEN machine. “You’re like Captain Jean-Luc Picard
Other than beeps that signal operation, the IP Award-winning wanting ‘tea, Earl Grey, hot,’ ” my husband said.
cookbook author
is eerily silent and efficient. There is no venting “I’m an Instant Pot widower.” Once averse to pro-
and culinary
during cooking, which makes me miss the smell instructor grammable cooking gadgets, I am now obsessed
of food being cooked. with pushing IP buttons and experimenting.


Roasted Tomato
Walnut Chicken

California Walnuts
From starter to entrée, add flavor, texture and
heart-healthy* goodness with great tasting
California walnuts. For these recipes and more,
visit Walnuts.org Per one ounce serving. So Simple. So Good.™

*Heart-Check food certification does not apply to recipes unless expressly stated. See heartcheckmark.org/guidelines. Supportive but not conclusive research shows that eating
1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease.
(FDA) One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid – the plant-based omega-3.

Walnut Cheese Crostini Walnut Kale Caesar Salad Broccolini Walnut Au Gratin
Ask the Experts 78

The Teacher


The Instant Pot, like most appliances,

isn’t perfect, but it’s well-priced
and good for people with little time
(set it and forget it). Plus,
it’s fun—tinker with it and be part
of an online tribe (many call
themselves “Potheads”). It’s a 21st-
century cooking experience.


Active: 16 min. Total: 35 min.
Why pay for precooked beets when the
Instant Pot can cook them for you in a
flash? These are delicious on their own
as a veggie side or to add to salad.
5 medium beets (each about
2½ in. wide, 1¼ lb. total),
trimmed and unpeeled
2 tsp. balsamic vinegar
1 tsp. olive or canola oil
⅛ tsp. fine sea salt BEET YOGURT DIP 2 Tbsp. crumbled sheep’s
milk feta cheese
Active: 26 min. Total: 26 min.
1. Put 1 to 1½ cups water into the 2 Tbsp. chopped roasted walnuts
Instant Pot. Set steamer trivet inside, Harness beets’ striking color and earthy- or almonds
and arrange the beets on top. Lock sweet flavor in this glorious spread in- 1 Tbsp. chopped mint leaves
the lid in place; turn the pressure re- spired by Jerusalem: A Cookbook by Yotam
1. Make puree in a food processor outfit-
lease valve to seal. Program the IP Ottolenghi and Sami Tamimi. For a little
ted with steel blade: Remove the pusher,
to cook on Manual, at High Pressure, extra heat, use up to ¼ teaspoon of red
and with processor running, drop in gar-
for 15 minutes. pepper. You can try 1½ teaspoons za’atar
lic. Once finely chopped, scrape down
spice blend as a substitute for fresh thyme,
2. Turn off the IP, and wait 8 to 10 min- sides with a spatula. Add beets. Pulse
but skip ground thyme because it lends a
utes to partially depressurize. Release about 30 times, scraping as needed, until
dirt-like taste. Serve with raw carrot
remaining pressure, remove lid, and finely chopped.
slices, cucumber slices, pita bread, or rice
then transfer the trivet and beets to a
crackers for scooping. 2. Add yogurt, and then process to a semi-
plate. When beets are cool enough to
1 garlic clove coarse puree. Add honey, thyme, salt,
handle (about 10 minutes), rub off the
pepper, and 1 tablespoon olive oil. Process
skins and trim ugly/hard parts. Halve 8 oz. (1½ cups) cooked beets
(or, for raw beets, see recipe at left) to blend well. Let stand 5 minutes to
then quarter each beet (or cut each into
½ cup plain 2% reduced-fat develop flavor. Taste, and adjust flavors
6 wedges). Put in a bowl, and toss with
Greek yogurt if needed. Transfer to a wide, shallow
vinegar, oil, and salt. Cool completely
1½ tsp. robust-tasting honey, bowl. Drizzle on remaining 1 tablespoon
before eating, or chill for up to 5 days.
such as amber-colored honey olive oil. Top with cheese, nuts, and mint.
Return to room temperature to use.
1 tsp. minced fresh thyme leaves SERVES 6 (serving size: 1⁄4 cup) Calories 104; Fat
SERVES 4 Calories 73; Fat 1g (sat 0g, unsat ½ tsp. fine sea salt 8g (sat 2g, unsat 6g); Protein 3g; Carb 7g; Fiber
1g); Protein 2g; Carb 14g; Fiber 4g; Sugars 1g; Sugars 5g (added sugars 1g); Sodium 269mg;
10g (added sugars 0g); Sodium 181mg; Calc ⅛ to ¼ tsp. ground red pepper
Calc 5% DV; Potassium 4% DV
2% DV; Potassium 13% DV 2 Tbsp. olive oil, divided



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Fresh Cream • All American Dairy • 20g Protein


the MODERN retreat

Soothing tones, inspiring textures, comfort to spare—
Real Simple bedding has it all. Discover this collection and
more at Bed Bath & Beyond, and sleep happily ever after.

Duvet cover in white shown
with coordinating pillows

Well Balanced
Whole Health

Beauty brands give

back to breast cancer
causes, page 84.

Well-trained pets
who heel can help heal,
page 88.

Some breast-health
rules are OK to break.
See page 87.

Think Pink
October is Breast Cancer Awareness Month. We’re sharing how to be your
own best breast-health advocate, exploring how pets can play a part in recovery,
and showcasing pretty pink picks that bring beauty and cheer to your life.
Well Balanced 84


Pretty Helpful
Put your purchasing
power to work: These
beauty products direct
funds to breast cancer
patients and survivors.


($29, bumbleandbumble.com)
Protects before heat styling hair,
or boosts volume on dry hair.
Twenty percent of the retail price
of this edition goes to the Breast
Cancer Research Foundation.


3 BRUSH ($30, ulta.com) Each
purchase of this limited-edition,
heart-shaped brush means a
duplicate brush goes to the Look
Good Feel Better program, a free
support service that helps cancer
patients feel more confident.


RADIANCE ($39, smashbox.com)
Apply this hydrating primer to
mimic a glow-from-within look.
For every purchase, $5 goes to
support The Estée Lauder Compa-
nies’ Breast Cancer Campaign.


OVERNIGHT MASK ($27, origins
.com) Apply this moisturizing for-
mula before bed. While you sleep,
it helps boost skin’s hydration
levels. Origins has committed to
donating $50,000 to the Breast
Cancer Research Foundation.

Pick of the Month

Charlotte Tilbury Hollywood Lips ($34, charlottetilbury.com) is one way to try the matte
lip trend without going too ’90s retro. You’ll find a formula that applies as smoothly
as a gloss and softens more like a cream-style lip product. Available in 10 (mostly) pink
shades right in line with the color theme of the month.


Real tea leaves, carefully dried to coax out all
the subtle tea flavors — it’s the only way I know
to make a delicious, smooth iced tea.

Alex White, Pure Leaf Tea Master

Pure Leaf.
Our Thing is Tea.

Find out more at pureleaf.com

2017 PURE LEAF is a trademark of the Unilever Group of Companies used under license.

®, TM, © 2017 Kellogg NA Co.

87 Well Balanced CHOCOLATE.
Top Breast PROTEIN.
Myths, Busted ZERO DOUBT.
Why intuition and the right doctor can help keep you
healthy—no matter what guidelines say.

YO U PRO BAB LY D O N ’T think of professor of obstetrics and gynecol-

gynecologists as rebels. But the ogy at Yale School of Medicine. You
best ones don’t always abide by the don’t need to follow prescribed pro-
rules. “Medical societies and gov- cedure, and you aren’t necessarily
ernment organizations give recom- looking for a lump, she says: “You’re
mendations,” says Lauren Streicher, feeling for any change that suddenly
MD, clinical associate professor appears and then doesn’t go away.”
of obstetrics and gynecology at If you notice anything unusual, see
Northwestern University. “But I your doc ASAP.
don’t always stick to them. I follow
MYTH “Start getting mammograms
what the literature shows.” (As in,
at 50.” Because the risk of breast
peer-reviewed studies.) She is not
cancer is higher for women in their
alone. Top doctors told us they
50s than for those in their 40s, and
aren’t afraid to disregard conven-
false positives are more common in
tional thinking when caring for
younger women, the U.S. Preventive
patients and themselves. Here are a
Services Task Force recommends
few common misconceptions when
starting routine biennial (every two
it comes to keeping breasts healthy.
years) mammograms at age 50.
MYTH “You don’t need to bother with
self-exams.” Organizations such as
an estimated 46,350 women were
the American Cancer Society no lon-
diagnosed with invasive breast can-
ger recommend that doctors teach
cer before they turned 50, according
their patients formal self-exams, cit-
to the ACS. “We know that young
ing evidence that doing so does not
women are at risk of breast cancer,”
reduce breast cancer deaths and can
says Pamela Berens, MD, professor
lead to unnecessary procedures.
of obstetrics and gynecology at the
WHY DOCTORS BREAK IT The idea University of Texas Health Science
that breast self-exams aren’t worth Center at Houston. “What’s more,
it is ridiculous to ob-gyns whose breast cancers in younger women
patients have detected a lump that tend to be more aggressive,” she
turned out to be cancerous. “I says. Berens started getting annual
encourage my patients to massage mammograms when she turned 40,
®, TM, © 2017 Kellogg NA Co.

their breast tissue once a month,” and she talks to her patients about
says Mary Jane Minkin, MD, clinical doing the same.

Bottom line: Every woman should be familiar with what’s normal for her breasts.
If you notice anything that strays from your normal, get it checked out.


Well Balanced 88


How Pets Can Give Back to

Those in Need
How animal-assisted therapy benefits people—
and the pets they love

WE ALL KNOW THE comfort that our Certification programs like Pet Partners
pets bring, but their special ability provide intensive training and evalu-
to heal what ails us goes beyond our ation for animals and their handlers
own homes. David E. Williams, MD, to ensure both can handle most any
was working in the emergency room situation, from unexpected noises in a
at a busy Washington, D.C., hospital hospital to a cranky patient.
when he spotted a woman with her Today, research is finding therapeutic
golden retriever. “She was bringing it benefits for animals in a wide variety of

around to the patients’ rooms as they settings, from counseling breast cancer
were waiting for care,” he recalls. “She patients and easing the stress of chemo-
was part of an organization called Pet therapy to engaging elderly residents
Partners, and this animal was there to in long-term care facilities and provid-
help calm the patients.” ing emotional support for people with
He was so impressed by this “animal- autism. AAT teams routinely visit pedi-
assisted therapy,” or AAT, that he and atric wards to cheer up young patients.
his daughter Lauren, now 16, got one of “We’re finding new situations around
their own dogs certified by Pet Partners animal-assisted therapy all the time,”
(petpartners.org). “Animals have both Williams says. Notable examples in-
a therapeutic benefit—they help heal— clude therapy pets sent to relieve stress
and a social benefit—they make us feel following natural and other disasters or
better,” says Williams, who’s now Pet visiting courthouses to calm witnesses
Partners’ chief medical officer. “In a giving difficult testimony. Pet Partners
hospital setting, they help decrease also has a Read with Me program for
stress levels and people’s perception of kids, and AAT pets are now common
pain and increase people’s perception on college campuses during finals week.
of well-being.” “AAT is good for handlers, too,” says
Pet Partners offers certification pro- Williams. He’s especially proud of his
grams for nine types of animals—dogs, daughter Lauren’s work with their fam-
cats, horses, llamas/alpacas, rabbits, ily pets. It’s an eye-opening experience
rats, guinea pigs, miniature pigs, and for the teenager. “She has a whole new
birds—but dogs are the most com - perspective on what true challenges
mon AAT pets. “They’re unique in the are,” says Williams. “It increased her
animal kingdom in that they’re one spe- empathy and appreciation for all that
cies that has been genetically bred to be we have.”
a human companion,” says Williams. Best of all, it’s fun for pets, says
“And dogs mirror our emotions, so Erin Rice, director of UCLA’s People-
they’re perfect vessels for our empathy.” Animal Connection. “They love inter-
Whatever the type of animal, the acting with people, and they love all the
key is having a calm temperament. attention and treats they get.”


91 Well Balanced

Top Kitchen

A Cheery Set of Bowls A Place at the Table

Picks “From the time I start prep to serving Think about adding a pop of pink
the food at the table, I like for the to an otherwise neutral environment.
The Food Network whole thing to be beautiful,” Vallad- “I adore my pale pink place mats,”
host (find her at olid says. “For my mise en place, Valladolid says. “I arrange them on
I use my pink glass bowls because my white kitchen nook table and pair
the helm of The Kitchen) I am all about getting inspired from them with neutral-colored plates.”
and cookbook author the beginning of the process.” Garden Braided Placemats,
(of Casa Marcela) Mosser Glass Pink Glass 3-Piece $34/set of 6, target.com
loves touches of pink Mixing Bowl Set, $85, food52.com
in her kitchen.

Coasters with the Most A Toast to Blush Popping Up in Pink

“My favorite coasters also happen Consider looking at your favorite If you go the more traditional white
to be pink. Each one is different, and sipper through rosé-colored glasses. or stainless route with your big
they add so much character to any “I love these pink wineglasses accom- appliances, then think about fun
space they are used in—from a panied by a beautiful cheese board,” shades for countertop gadgets. “The
formal dinner setting to having wine Valladolid says. “That’s a perfect vintage vibes of this toaster had me
in my living room,” Valladolid says. combo for a girls night at my house.” head over heels, and I knew I had to
Slivered Geode Coaster, $14 each, Gilded Rim White Wine Glass, $22
have it,” Valladolid says.
anthropologie.com each, anthropologie.com Dualit Classic 2-Slice Toaster in Petal
Pink, $198, amazon.com


The New Game-Day

Skip the crowded parking lot and

huddle up with your home team
to enjoy a homegating spread
of healthier gridiron goodies
guaranteed to win you cheers.

By Ann Taylor Pittman Photography by Greg Dupree

The New Creamy Dip


The silky texture of

pureed pinto beans
enhances creaminess.
Canola mayo helps
stretch the cream cheese,
providing similar rich-
ness with no saturated fat.
jalapeños offer deeply
earthy, toasty flavor.
Jalapeño Popper Bean Dip
Recipe p. 101

The New Curly Fries


A spiralizer creates
delicate potato curls.
Superthin garlic slices
get wonderfully crisp in
only 10 minutes.
Baking at a moderately
high temperature cooks
the potatoes perfectly—
with some crunchy,
browned pieces and some
more tender strands.
Garlic-Herb Shoestring Fries
Recipe p. 105
The New Sliders


Asian steamed buns

replace traditional ones
for an irresistible fluffy-
chewy effect.
Meatballs stay juicier
than patties.
Quick spicy pickles
add perky acidic balance
and great crunch.
Korean BBQ Buns
Recipe p. 102


The New Fan-Fave


Fresh juice and a little

simple syrup replace
margarita mix to cut 4
teaspoons (16g) added
sugars per serving.
Diluting tequila with
juice and beer makes for
a gentler cocktail that’ll
keep guests free from
personal fouls.
Grapefruit Beergaritas
Recipe p. 102



The New Snack Mix


For superior crunch, we

use gluten-free pretzels;
they’re far crunchier than
Dry quinoa adds more
crunch; the little beads
disperse over every bite.
Whole almonds round
out the effect with their
firm texture.
Spicy, Barely Sweet
Supercrunch Granola
Recipe p. 102
The New Take
on Wings


Cornflake breading
cooks up crispy.
Malt vinegar lends
complex savoriness that
you won’t find in most
other vinegars.
The chicken soaks in
buttermilk to boost the
tang of the vinegar.
Boneless “Wings”
Recipe at right



Salt-and-Vinegar with parchment paper. Spray tops of 1 garlic clove, grated

Boneless “Wings” breaded chicken with cooking spray. Bake ⅔ cup chopped green onions (about 3)
at 450°F for 10 minutes. Turn chicken Cooking spray
Active: 15 min. Total: 45 min.
over, and spray tops with cooking spray. 2 oz. Colby Jack cheese, shredded
The popular potato chip flavor translates Bake until crisp, about 10 minutes. Sprin- (about ½ cup)
fantastically to boneless “wings.” OK, kle evenly with salt. 4 bacon slices, cooked and crumbled
admittedly, they’re basically chicken 3. While chicken bakes, stir together may- 1 Tbsp. chopped fresh cilantro
fingers, but for game day, we’re calling onnaise, dill, pepper, grated garlic, and (optional)
them boneless wings. Be sure to line the remaining ¼ cup buttermilk in a bowl. 1. Preheat broiler with oven rack in top
baking sheet with parchment paper, as
position. Arrange jalapeños on a foil-lined

the chicken tends to stick to aluminum 4. Drizzle remaining 2 tablespoons vine-

gar evenly over chicken “wings.” Serve baking sheet. Broil, turning occasionally,
foil, even if it’s coated with cooking spray.
immediately with dipping sauce. until charred on all sides, about 8 minutes.
1 lb. boneless, skinless chicken Wrap jalapeños in foil from pan; let stand
breasts SERVES 8 (serving size: 2 “wings” and 1 Tbsp. 10 minutes. Rub off skins; discard skins.
1 cup whole buttermilk, divided sauce) Calories 142; Fat 5g (sat 1g, unsat 3g);
Discard stems, membranes, and seeds.
Protein 14g; Carb 9g; Fiber 0g; Sugars 2g
3 Tbsp. malt vinegar, divided (added sugars 0g); Sodium 232mg; Calc 4% Finely chop jalapeños.
1½ cups crushed cornflakes DV; Potassium 14% DV
2. Reduce oven temperature to 350°F.
2 Tbsp. plain yellow cornmeal Process beans, cream cheese, mayon-
1 tsp. garlic powder naise, cumin, salt, and garlic in a food
¾ tsp. paprika processor until smooth, stopping to
Cooking spray scrape down sides of bowl as necessary.
⅜ tsp. flaked sea salt Add jalapeños and onions; pulse just until
¼ cup canola mayonnaise combined. Spread mixture evenly in a
2 tsp. chopped fresh dill 9-inch pie pan coated with cooking spray;
½ tsp. black pepper top evenly with Colby Jack cheese. Bake
at 350°F until cheese melts and dip is bub-
1 small garlic clove, grated Jalapeño Popper Bean Dip bly, about 20 minutes. Remove dip from
1. Preheat oven to 450°F. Cut chicken Active: 20 min. Total: 1 hr. oven; sprinkle with bacon and cilantro,
breasts against the grain into 16 equal if desired.
slices. Combine chicken slices, ¾ cup Think beyond tortilla chips for this crowd-
buttermilk, and 1 tablespoon vinegar in pleasing dip. You don’t want to deny SERVES 12 (serving size: 1⁄3 cup) Calories 96;
guests the deliciousness of chips, but Fat 6g (sat 2g, unsat 3g); Protein 4g; Carb
a medium bowl; toss to coat. Let stand 7g; Fiber 2g; Sugars 1g (added sugars 0g);
10 minutes. those can get a little heavy; supplement
Sodium 169mg; Calc 6% DV; Potassium 5% DV
with veggie dippers to keep things lighter
2. Stir together crushed cornflakes, corn- overall. We suggest mini sweet peppers
meal, garlic powder, and paprika in a shal- because their sweetness helps offset the
low dish. Working with 1 chicken slice at heat of the jalapeños.
a time, remove from buttermilk mixture,
5 jalapeños
shaking off excess; dredge in cornflake
mixture, and place on a baking sheet lined 1½ (15-oz.) cans unsalted pinto beans,
rinsed and drained
4 oz. ⅓-less-fat cream cheese
½ cup canola mayonnaise
1 tsp. ground cumin
¼ tsp. kosher salt



Want to thicken soup
Let the family build their
Add a nutritious and

3 WAYS without adding dairy?

Forgo lactose by pureeing
own healthy lunch bowls
by setting out rice or
flavorful kick to any main
course by taking Pinto
BUSH’S® Pinto Beans for a quinoa, various roasted Beans in a spicy direction—
veggie base neutral veggies, fresh herbs and simmer them with
enough to complement lettuce, BUSH’S® Pinto chopped jalapeños or
any ingredient. Beans, and a few dressings. chipotle and chili powder.

utes. Move meatballs to side of skillet. Add

oil, remaining 1½ tablespoons brown
sugar, and remaining 1½ tablespoons soy
sauce to center of skillet; cook until sugar
dissolves and sauce is glazy, about 1 min-
ute. Stir to coat meatballs.
4. Layer 3 well-moistened paper towels on
Korean BBQ Buns a microwave-safe plate. Place frozen buns Spicy, Barely Sweet
on prepared plate; cover with 3 more well- Supercrunch Granola
Active: 30 min. Total: 35 min.
moistened paper towels. Microwave at
HIGH until warmed, about 1 minute and Active: 10 min. Total: 2 hr. 10 min.
Chinese steamed buns are an unexpected
treat; they’re squishy, slightly chewy, and 30 seconds, checking for doneness every Our supremely crunchy, irresistible gra-
all-around wonderful. Look for them in 10 seconds after heating for 1 minute. nola almost feels more like party mix (but
the freezer section at Asian markets; aim 5. Divide cucumber slices, lettuce leaves, still contains all those great whole grains).
for the folded buns, sometimes labeled and meatballs evenly among buns. It stores well at room temperature in an
lotus buns or Chinese hamburger buns. airtight container for up to a week. Aside
And if you can’t find them, you can stuff SERVES 8 (serving size: 1 slider) Calories 157;
from eating out of hand, you can also try
Fat 5g (sat 1g, unsat 3g); Protein 10g; Carb 19g;
the meatballs into standard slider buns. this on your morning bowl of yogurt, an
Fiber 0g; Sugars 5g (added sugars 5g); Sodium
⅓ cup rice vinegar 246mg; Calc 2% DV; Potassium 4% DV ice cream parfait, or a hearty salad (think
⅓ cup water of it as a replacement for croutons). For
folks with gluten allergies or sensitivities,
3 Tbsp. light brown sugar, divided
be sure to use certified gluten-free oats.
¾ tsp. crushed red pepper
3 garlic cloves, grated and divided 2 cups uncooked old-fashioned
rolled oats
1 cup ⅛-in.-thick English
cucumber slices ½ cup unsalted roasted whole
8 oz. 90% lean ground sirloin
⅓ cup uncooked quinoa
¼ cup whole-wheat panko
2 oz. gluten-free pretzel sticks,
1 large egg white, beaten Grapefruit Beergaritas broken in half (about 1 cup)
2 Tbsp. reduced-sodium soy sauce, 3 Tbsp. smooth almond butter
divided Active: 10 min. Total: 10 min.
3 Tbsp. pure maple syrup
Cooking spray This fruity beer cocktail falls somewhere 1 Tbsp. olive oil
2 tsp. toasted sesame oil between a shandy, a margarita, and a
1 tsp. ground cinnamon
8 frozen folded Chinese radler. Serve with citrus slices and a half-
steamed buns ¾ tsp. kosher salt
salted rim, if you’d like, or omit the salt
8 small red leaf lettuce leaves ½ tsp. ground red pepper
for a straight-up refreshing sipper.
1 large egg white
1. Bring vinegar, ⅓ cup water, 1 table- ⅓ cup sugar
spoon brown sugar, pepper, and 2 garlic ⅓ cup water 1. Preheat oven to 250°F. Combine oats,
cloves to a boil in a saucepan over medium- almonds, quinoa, and pretzels in a large
2 tsp. grated lime rind
high. Remove from heat; add cucumber bowl. Whisk together almond butter and
2 (12-oz.) bottles pale lager beer
slices. Cool to room temperature, stirring (such as Corona), chilled remaining ingredients in a medium bowl
occasionally, about 30 minutes. Drain. until well combined. Add almond butter
2 cups fresh pink grapefruit juice
(from 2 grapefruits), chilled mixture to oat mixture; stir well to coat.
2. Meanwhile, stir together sirloin, panko,
½ cup (4 oz.) tequila Spread mixture in an even layer on a sheet
egg white, 1½ teaspoons soy sauce, 1½ pan lined with parchment paper, leaving
teaspoons brown sugar, and remaining ¼ cup fresh juice (about 3 limes)
some natural clumps. Bake at 250°F for 1
grated garlic clove in a bowl until well 1. Combine first 3 ingredients in a glass hour or until crisp, stirring after 30 min-
blended. Shape mixture into 16 meatballs, jar. Cover with lid; shake until sugar dis- utes. Cool completely before serving,
a scant 1 tablespoon each. solves. Pour mixture into a pitcher. Add about 30 minutes.
3. Heat a large skillet over medium. Coat beer, grapefruit juice, tequila, and lime
SERVES 12 (serving size: about 1⁄2 cup) Calories
pan with cooking spray. Add meatballs to juice; stir gently. Serve over ice.
169; Fat 8g (sat 1g, unsat 6g); Protein 5g; Carb
pan; cook, stirring occasionally, until SERVES 8 (serving size: about 3⁄4 cup) Calories 22g; Fiber 3g; Sugars 4g (added sugars 3g);
browned and cooked through, 5 to 7 min- 128; Fat 0g; Protein 1g; Carb 18g; Fiber 0g; Sodium 176mg; Calc 4% DV; Potassium 5% DV
Sugars 14g (added sugars 8g); Sodium 4mg;
Calc 1% DV; Potassium 4% DV




1. Preheat oven to 425°F. Run potatoes SERVES 8 (serving size: about 1⁄2 cup) Calories
through a spiralizer using the fine blade 144; Fat 6g (sat 1g, unsat 5g); Protein 3g; Carb
21g; Fiber 2g; Sugars 1g (added sugars 0g);
just one size larger than angel hair size to
Sodium 246mg; Calc 2% DV; Potassium 14% DV
make thin strands; cut strands into pieces
no longer than about 6 inches.
Need an Easier
2. Combine potatoes and 3 tablespoons
olive oil in a large bowl; toss well to coat.
Garlic-Herb Shoestring Fries Arrange potato mixture in a single layer
on 2 rimmed baking sheets lined with
Active: 15 min. Total: 45 min. KEY PLAYS
parchment paper. Bake at 425°F until
These irresistible oven fries are inspired lightly browned, about 18 minutes. Now you can make your
by April Bloomfield’s iconic version at The 3. Stir together garlic slices and remaining homegate experience
Spotted Pig restaurant in New York City. 1½ teaspoons oil. Divide garlic mixture healthy and easy with
2 lb. russet potatoes evenly between the 2 pans; toss gently to meal kits from Cooking
combine and to ensure all potato pieces Light. Get $35 OFF your
3½ Tbsp. olive oil, divided
brown evenly. Rotate pans from top rack first order of $70 or more
3 large garlic cloves, thinly sliced
to bottom rack, and bake until browned with code CLREC17OCT
2 Tbsp. fresh rosemary leaves at freshrealm.co/cl21
and crispy, 10 to 12 minutes, gently stir-
1 tsp. kosher salt (expires 11/30/17).
ring every 3 minutes.
4. Remove pans from oven; combine all
potatoes and garlic on 1 pan. Sprinkle with
rosemary and salt; toss gently to combine.
Serve immediately.


Garlic Herb & White Wine

Roasted Crock Pot Chicken

BOLD Visit HollandHouseFlavors.com for this recipe and more.
— 1 Pot of Beans

— Master
Dried Beans
Recipe p. 115


1,000 Dinners

Nutrient-rich, cheap,
and shelf-stable, dried
beans will transform
your cooking this fall.
Follow our master
method for the perfect
batch every time.
Photography by Jennifer Causey
Written by Hannah Klinger

— The Master Method

The path to a perfect pot of beans is precise but not at all fussy. The main ingredient is time:
first to soak the beans, then to slowly simmer them until tender and well seasoned. Each step
is designed for the best end result, from salting throughout for the best flavor to storing in the
cooled cooking liquid for the ideal texture. We break down the hows and whys of our method
below. Find the master recipe and a chart for simmering each bean on page 115.

1 — The Soak 2 — The Liquid 3 — The Fat

Pick out any small, shriveled beans— Add just enough cold water to cover Adding oil helps disperse other flavors
these aren’t spoiled, just too hard to the beans before cooking; too much from aromatics like thyme, bay leaves,
cook. An overnight soak rehydrates will dilute the flavor and make for less and onion in the liquid. It also helps
the beans for less simmering later. delicious beans. the beans become creamy.

4 — The Simmer 5 — The Salt 6 — The Cooldown

Cook the beans at a slow simmer from Add salt before, during, and after Cool and store the beans in their cook-
start to finish, skimming the surface cooking so the beans can gradually ing liquid, draining only when ready
as needed. Boiling would damage the absorb it. Salt slows the softening of the to use. This way the beans stay plump
skins and cause the beans to fall apart. beans so they don’t lose their texture. and firm outside and tender inside.


— Black Bean Dip
Recipe p. 115

— Texas Caviar
Recipe p. 115

— Maple-Bacon
Baked Beans
Recipe p. 114
— Tuscan White
Bean Salad
with Shrimp
Recipe p. 113



— Red Beans and Rice

Recipe at right

Red Beans 3. Divide rice among 6 bowls; top 3 cups cooked cannellini
evenly with bean mixture. Sprinkle beans, rinsed and drained
and Rice (see Master Dried Beans,
with remaining ¼ cup parsley.
Active: 25 min. Total: 35 min. p. 115)
If you want stick-to-your-ribs fare, SERVES 6 (serving size: about 11⁄2 cups) 2 cups cherry tomatoes,
Calories 382; Fat 8g (sat 2g, unsat 6g); halved
this dish is it: The beans and brown Protein 19g; Carb 58g; Fiber 11g; Sugars
rice deliver complex carbohydrates ⅔ cup very thinly sliced
6g (added sugars 0g); Sodium 436mg;
red onion
and protein, both of which take lon- Calc 13% DV; Potassium 22% DV
4 cups packed baby arugula
ger to digest. We love the smoky
(about 5 oz.)
heat of andouille sausage, but reg-
ular smoked turkey sausage links 1. Bring 8 cups water and wine to a
or hot Italian sausage also work. boil in a large saucepan. Add shrimp;
cook 4 minutes or just until opaque.
8 oz. andouille chicken
sausage links, halved Drain; rinse under cold water. Drain.
lengthwise and sliced Peel shrimp; discard shells.
2 cups chopped yellow onion 2. Combine rind, juice, rosemary,
1½ cups chopped celery mustard, and red pepper in a bowl,
Tuscan White Bean
1½ cups chopped green bell stirring with a whisk. Gradually
pepper Salad with Shrimp
add oil, stirring constantly with a
1 cup sliced carrot Active: 15 min. Total: 30 min. whisk. Add shrimp, beans, toma-
10 garlic cloves, chopped Fragrant fresh rosemary and mild toes, and onion to oil mixture; toss
3 cups cooked red kidney cannellini beans are a fantastic duo. to coat. Add arugula to shrimp mix-
beans, rinsed, drained, and You can also mash the two together ture; toss gently to combine.
divided (see Master Dried for crostini or stir them into soup.
Beans, p. 115) SERVES 4 (serving size: about 2 cups)
Add the rosemary to the dressing Calories 439; Fat 20g (sat 3g, unsat
¾ cup unsalted chicken stock
rather than to the simmering pot of 16g); Protein 29g; Carb 38g; Fiber 12g;
⅜ tsp. ground red pepper beans so its flavor doesn’t over- Sugars 4g (added sugars 0g); Sodium
½ cup chopped fresh power. Poaching shrimp in the 321mg; Calc 23% DV; Potassium 30% DV
flat-leaf parsley, divided
shells helps keep the shrimp from
2 Tbsp. red wine vinegar overcooking.
3 cups hot cooked brown rice
8 cups water
1. Heat a large nonstick skillet over 1 cup dry white wine
medium-high. Add sausage; cook 1 lb. (about 21) medium
5 minutes or until lightly browned. Canned beans will always have a
shrimp, shells on
place in our pantry alongside the
Stir in onion, celery, bell pepper, 1½ tsp. grated lemon rind dried. We love their convenience
carrot, and garlic; cook 8 minutes. 3 Tbsp. fresh lemon juice and versatility. Look for unsalted
2. Mash ½ cup beans with a fork. 1½ tsp. chopped fresh rosemary or low-sodium beans (rinsing and
Add mashed beans, remaining 2½ 1½ tsp. Dijon mustard draining them will also cut down on
cups beans, stock, and ground red sodium). Another happy discovery
½ tsp. crushed red pepper
to come from the can? Aquafaba,
pepper to sausage mixture in pan. ¼ cup extra-virgin olive oil which is the liquid in a can of chick-
Bring to a simmer; cook 8 to 10
peas or beans that can be whipped
minutes or until vegetables are ten- to a meringue-like consistency and
der, stirring occasionally. Stir in ¼ used in vegan cooking and baking.
cup parsley and vinegar.


Add color to a three-bean
Take casual nibbles to
Kidney Beans are a go-to

3 WAYS salad by tossing in

BUSH’S® Reduced Sodium
the next level by stirring
BUSH’S® Kidney Beans
meat substitute because
they’re so iron dense—
Dark Red Kidney Beans— into your favorite salsa stir them into chili, mash
because you eat with your recipe—they’ll add heft them into veggie burger
eyes first, but they also add and meatiness. Serve patties, or grind them for
full-bodied flavor. with chips or crudité. a taco base.

Baked Beans
Active: 10 min. Total: 55 min.
Think of this dish as classic baked
beans turned all the way up to 11—
sweet, smoky, and saucy, with extra
richness from the slow-simmered
beans. The starchiness from the
cooked beans will help bind the cas-
serole. Curry powder adds a hint of
earthiness, but you can leave it out
for a more straightforward flavor.
2 bacon slices, chopped
1 cup chopped yellow onion
6 cups cooked Great Northern
beans, rinsed and drained
(see Master Dried Beans,
p. 115)
— Ham, Kale, and White Reduce heat to low; cover, and sim- 1 cup unsalted ketchup
Bean Soup mer 30 minutes, stirring occasion- 3 Tbsp. pure maple syrup
ally. Stir in 1 teaspoon salt; cover, 2 Tbsp. dry mustard
Active: 25 min. Total: 11 hr.
and simmer 1 hour and 45 minutes
1 lb. dried cannellini beans ½ tsp. black pepper
or until beans are tender.
10 cups water, plus more for 1 tsp. curry powder (optional)
soaking beans 3. Remove pan from heat. Remove Cooking spray
6 Tbsp. olive oil, divided thyme, bay leaves, and onion; dis-
1. Preheat oven to 375°F.
4 fresh thyme sprigs, card. Place ham hocks on a cutting
tied with kitchen twine board. When cool enough to handle, 2. Cook the bacon in a skillet over
2 bay leaves remove meat from bones; discard medium-high 5 minutes or until
1 large yellow onion, halved bones and any fat and gristle. Shred crisp, stirring occasionally. Add
2 lb. smoked ham hocks
ham into bite-size pieces. Place 3 onion; cook 4 minutes or until soft-
cups bean mixture in a bowl; mash ened, stirring occasionally.
1¾ tsp. kosher salt, divided
with a fork. Stir ham, mashed
2 cups sliced carrots 3. Combine bacon mixture, beans,
beans, and remaining ¾ teaspoon
6 garlic cloves, sliced ketchup, syrup, dry mustard, pep-
salt into remaining bean mixture.
4 cups sliced lacinato kale per, and curry powder, if using, in
4. Heat remaining 2 tablespoons oil a large bowl. Spoon bean mixture
1. Place beans in a large bowl or in a large skillet over medium-high. into a 2-quart glass or ceramic bak-
container; cover with cold water Add carrots; cook 4 minutes or un- ing dish coated with cooking spray.
to 4 inches above beans. Let the til slightly tender. Add garlic; cook Bake at 375°F for 45 to 50 minutes
beans stand at room temperature 1 minute. Add kale; cook 2 minutes or until lightly browned and bub-
overnight; drain. or until wilted, stirring occasion- bly. Carefully remove dish from
2. Bring drained beans and 10 ally. Stir carrot mixture into soup. oven; let beans stand 5 minutes
cups water to a boil in a large Dutch before serving.
SERVES 8 (serving size: about 12⁄3 cups)
oven, skimming surface occasion- Calories 320; Fat 12g (sat 2g, unsat 8g); SERVES 12 (serving size: about 1⁄2 cup)
ally. Add ¼ cup oil, thyme, bay Protein 15g; Carb 38g; Fiber 21g; Sugars Calories 201; Fat 5g (sat 1g, unsat 4g);
leaves, onion, and ham hocks. 3g (added sugars 0g); Sodium 639mg; Protein 9g; Carb 32g; Fiber 7g; Sugars
Calc 10% DV; Potassium 27% DV 9g (added sugars 8g); Sodium 101mg;
Calc 8% DV; Potassium 18% DV




Cook the beans with Red kidney beans 1 hr.

the aromatics and Great Northern beans 1 hr. 15 min.
1 teaspoon salt for the
first 30 minutes. Add Black beans 1 hr. 15 min.
the second teaspoon of Cannellini beans 1 hr. 45 min.
Master Dried Beans salt, and cook for the
Pinto beans 1 hr. 45 min.
suggested time or until
Active: 10 min.
Total: 9 hr. 10 min. beans are tender.

Use this recipe as a template and

the chart at right for suggested
simmering times. You can change
up the aromatics (try adding a dried
chile or piece of smoked bacon).
Remember to cool and store the

beans in their cooking liquid so they

retain their flavor and texture.
1 lb. dried beans, sorted
and rinsed
10 cups water, plus more for Black Bean Dip Texas Caviar
soaking beans
Active: 15 min. Total: 15 min. Active: 20 min. Total: 20 min.
½ cup olive oil
Use leftover dip as a spread for sand- This colorful dip can double as a
1 Tbsp. kosher salt, divided
wiches or burritos, or stir into a bean side salad or topper for seared fish.
4 fresh thyme sprigs,
tied with twine soup or chili for added body. It tastes even better the next day.
2 bay leaves 3 cups cooked black beans, 1½ cups cooked pinto beans,
rinsed and drained (see rinsed and drained (see
1 large yellow onion,
Master Dried Beans at left) Master Dried Beans at left)
quartered lengthwise
½ cup black bean cooking 1 cup chopped red bell pepper
1. Place beans in a large bowl or liquid, divided 1 cup chopped yellow
container; cover with cold water to 2 Tbsp. fresh lime juice bell pepper
4 inches above beans. Let stand at ½ tsp. kosher salt ½ cup chopped tomato
room temperature overnight; drain. 3 Tbsp. chopped seeded ½ cup chopped poblano chile
2. Bring drained beans and 10 cups tomato ½ cup chopped red onion
water to a boil in a large Dutch 2 Tbsp. thinly sliced 3 Tbsp. olive oil
oven, skimming surface occasion- green onions
3 Tbsp. red wine vinegar
ally. Add oil, 1 teaspoon salt, thyme, 2 oz. queso fresco cheese,
crumbled (about ½ cup) 2 Tbsp. chopped fresh
bay leaves, and onion to pan. Re- flat-leaf parsley
6 oz. plantain chips
duce heat to low; cover, and simmer 2 Tbsp. chopped fresh oregano
30 minutes, stirring occasionally. 1. Place black beans, ¼ cup cooking ½ tsp. ground cumin
3. Stir in 1 teaspoon salt. Cover, and liquid, juice, and salt in a food pro- ¼ tsp. garlic powder
simmer another hour or more de- cessor; process until smooth. Add ¼ tsp. onion powder
pending on the bean (see chart). remaining ¼ cup cooking liquid to
4 oz. multigrain tortilla chips
processor, 1 tablespoon at a time,
4. Remove thyme, bay leaves, and pulsing after each addition until dip 1. Combine first 6 ingredients in a
onion; discard. Stir in remaining reaches desired consistency. Place large bowl. Combine oil and next 6
1 teaspoon salt. Cool to room tem- black bean mixture in a bowl; top ingredients (through onion powder)
perature in cooking liquid. Place with tomato, green onions, and in a bowl. Add oil mixture to bean
beans and cooking liquid in an cheese. Serve with plantain chips. mixture; toss. Serve with chips.
airtight container; refrigerate.
SERVES 12 (serving size: about 3 Tbsp. SERVES 8 (serving size: about 1⁄2 cup dip
SERVES 12 (serving size: 1⁄2 cup) Calories dip and about 15 chips) Calories 148; Fat and 5 chips) Calories 197; Fat 11g (sat 1g,
132; Fat 3g (sat 0g, unsat 2g); Protein 8g; 7g (sat 5g, unsat 2g); Protein 5g; Carb unsat 9g); Protein 5g; Carb 21g; Fiber 5g;
Carb 20g; Fiber 7g; Sugars 0g; Sodium 19g; Fiber 5g; Sugars 0g; Sodium 119mg; Sugars 3g (added sugars 0g); Sodium
62mg; Calc 7% DV; Potassium 11% DV Calc 5% DV; Potassium 8% DV 97mg; Calc 5% DV; Potassium 9% DV

Recipes by Robin Bashinsky OCTOBER 2017 / COOKINGLIGHT.COM

Make healthier treats for your
little goblins on a holiday typically
overloaded with refined sugar.

Mummy 1. Place chickpeas in a food

processor; pulse until smooth.
3. Dip the prongs of a fork
into melted white chocolate,
Buckeyes Add peanut butter, honey, and drizzle over buckeyes,
Active: 15 min. Total: 45 min. vanilla, and salt. Pulse until making crisscross motions to
well combined. Turn mixture resemble a mummy wrap.
Our two-bite treats are out into a bowl; divide into 18
scary-simple to make and a 4. Place 2 minichips over the
equal portions. Roll each por-
ghoulishly good addition to white chocolate to resemble
tion around to form a ball;
your spread of haunted eyes. Let stand 5 minutes at
place on a parchment paper–
sweets. When it comes time room temperature until
lined baking sheet. Chill
to wrap the mummies in chocolate hardens.
until firm, about 30 minutes.
chocolate, let the kids help SERVES 18 (serving size: 1 buckeye)
out for a fun holiday craft. 2. Place white chocolate chips Calories 97; Fat 5g (sat 1g, unsat
in the top of a double boiler. 3g); Protein 3g; Carb 10g; Fiber
1 (15.5-oz.) can unsalted Cook over simmering water 1g; Sugars 4g (added sugars
chickpeas, rinsed and 4g); Sodium 59mg; Calc 2% DV;
drained until white chocolate melts,
Potassium 2% DV
stirring occasionally. Remove
½ cup creamy peanut
butter from heat, and let stand 1
2 Tbsp. honey minute. Alternatively, place
chips in a microwave-safe
½ tsp. vanilla extract Traditional buckeye recipes
bowl. Microwave at 20%
¼ tsp. kosher salt call for up to 6 tablespoons
power for 15 seconds; remove butter, but we found that
⅓ cup white chocolate
bowl from microwave, and protein-packed chickpeas
stir. Repeat procedure about lend the same creamy
2 tsp. semisweet texture and shave 42g sat
chocolate minichips 4 or 5 times, microwaving and
fat. Better yet: Your family
stirring until most of choco-
will never know these tasty
late has melted. Let stand treats are bean-based
1 minute or until chocolate and a great way to slip in
is thoroughly melted and extra fiber.
smooth, stirring occasionally.



3. Place cream cheese and

½ cup yogurt in the bowl of
a stand mixer. Beat on high
until smooth. Add powdered
sugar; beat on low until com-
bined. Add goji mixture;
beat on medium until com-
bined. Chill 30 minutes.
4. To prepare cupcakes,
preheat oven to 350°F. Line
12 muffin cups with liners;
coat with baking spray. Place
sesame seeds in a mini food
processor; process until seeds
form a paste. Place in a bowl.


Whisk in eggs, granulated
sugar, ½ cup yogurt, milk,
oil, and vanilla.
5. Whisk flour, cocoa, baking
powder, baking soda, and
salt in a medium bowl. Add
sesame seed mixture to flour
mixture; whisk to combine.
6. Divide batter among pre-
pared muffin cups. Bake at
350°F for 17 to 19 minutes or
until a wooden pick inserted
in center comes out clean.
Cool in pan on a wire rack for
10 minutes. Remove cupcakes
from pan; cool completely on
wire rack. Spread frosting
evenly on cupcakes, and gar-
nish with black sesame seeds.
SERVES 12 (serving size: 1 cupcake)

Black Sesame Frosting:

½ cup goji berries
3.5 oz. whole-wheat pastry
flour (about 1 cup)
Calories 261; Fat 13g (sat 3g,
unsat 8g); Protein 6g; Carb 32g;
Cupcakes ⅓ cup warm water 3 Tbsp. dark chocolate Fiber 3g; Sugars 21g (added
cocoa powder sugars 16g); Sodium 275mg; Calc
Active: 25 min. 6 oz. ⅓-less-fat cream 14% DV; Potassium 2% DV
Total: 1 hr. 50 min. cheese, softened 1 tsp. baking powder
½ cup plain whole-milk ½ tsp. baking soda
There’s nothing artificial Greek yogurt ½ tsp. kosher salt
about these dramatically SNEAKY SUBSTITUTION
½ cup powdered sugar
hued treats. Supermoist 1. To prepare frosting, place We skipped the artificial
Cupcakes: goji berries and ⅓ cup warm food dyes and instead used
(and whole-grain) chocolate
Baking spray with flour water in a small bowl. Let red-orange goji berries
cupcakes get their blackout
½ cup black sesame seeds, to achieve naturally colored
color from black sesame stand 20 minutes. frosting. Goji berries are
plus more for garnish
seeds and antioxidant-rich 2. Place goji berry mixture packed with eye-healthy
dark cocoa powder. These 2 eggs vitamin A and can be found
in a blender; process until at most well-stocked
desserts are delicious and ⅔ cup granulated sugar
smooth. Pour mixture supermarkets in the dried
better for you, with every ½ cup plain whole-milk
Greek yogurt
through fine-mesh strainer; fruit or bulk bin section.
bit of fun, festive flair discard seeds. Set aside.
you crave. ¼ cup 2% reduced-fat milk
¼ cup canola oil
1 tsp. vanilla extract


Celebrate Fall with
M&M’S® Chocolate Candies.

®/TM trademarks © Mars, Incorporated 2017

The Food
Snob’s Guide to the
Slow Cooker
Like most of you, we’re
wild about our slow cookers.
But some persnickety
cooks—let’s call them the
vocal minority—refuse to plug
in. We gathered their
complaints and solved for
every one, proving that
anyone can turn out company-
worthy dinners with this
simple machine.
Slow Cooker
Thai Beef Curry
Recipe p. 123


We know it’s tempting
to load food into the slow
cooker’s crock, refriger-
ate it overnight, and start
the cooker in the morn-
ing—but manufacturers
do not recommend this
for food safety reasons.
It keeps uncooked meat
in the temperature dan-
ger zone for too long.

Pork Chile Verde
Recipe at right


The Challenge Pork Chile 1⅓ cups tomatillo salsa 1. Combine chicken stock,
(such as Frontera) beans, white onion, salsa,
“I’m not a morning person. I Verde ½ cup water
can’t wake up early enough ½ cup water, cumin, oregano,
to do all the prep it takes to 2 tsp. ground cumin salt, garlic, and pork in a 5- to
get the slow cooker going.” 1 tsp. dried oregano 6-quart slow cooker. Cover,
Active: 10 min.
Total: 7 hr. 40 min. 1 tsp. kosher salt and cook on LOW 7 hours
Our Solution and 30 minutes to 8 hours.
4 cups unsalted chicken 8 garlic cloves, minced
Make a recipe that gets Sprinkle with green onions
better with age, such as stock 2 lb. trimmed boneless
chili or brisket, and cook it pork shoulder, cut into and radishes, if desired,
2 cups dried Great
overnight while you sleep. In Northern beans 1½-in. cubes (about before serving.
the morning, cool it slightly, (unsoaked) 2½ lb. purchase weight)
SERVES 8 (serving size: about 11⁄4
get it in the fridge, and re- 2 cups chopped white ½ cup thinly sliced cups) Calories 392; Fat 13g (sat
heat it later for dinner. We onion (about 8 oz.) green onions 5g, unsat 8g); Protein 30g; Carb
keep prep to a minimum, but ½ cup thinly sliced 37g; Fiber 10g; Sugars 4g (added
if you have more time, brown radishes (optional) sugars 0g); Sodium 637mg; Calc
the meat for deeper flavor. 12% DV; Potassium 27% DV

The Challenge ¾ cup well-shaken canned transfer mixture to slow

full-fat coconut milk cooker. Add curry paste, fish
“The flavors are always
too bland.” 8 oz. haricots verts sauce, sugar, and onion; stir
(French green beans), to loosely combine. Cover,
halved crosswise
Our Solution and cook on LOW until beef
It’s true that the long, slow ½ cup loosely packed is very tender, about 8 hours.
cooking period mellows fla- fresh cilantro leaves
vors. But bold spices in bold 9 oz. fresh spinach 2. Add coconut milk and
amounts will hold their own Slow Cooker (about 9 cups) haricots verts to slow cooker.
over time.
Thai Beef Curry 3 Tbsp. fresh lime juice Increase heat to HIGH; cook
Here, we start with big Cilantro sprigs (optional) until haricots verts are ten-
flavor from a large amount der, about 12 minutes. Turn
of curry paste and fish 1. Heat a large skillet over off heat; add cilantro leaves,
sauce, and we finish with Active: 30 min. medium-high. Add oil; swirl
fresh touches of cilantro Total: 8 hr. 45 min. spinach, and lime juice. Stir
to coat. Add beef, and cook in gently until spinach starts to
and lime juice that perk up
1 Tbsp. canola oil 2 batches, turning occasion-
the taste of the whole dish. wilt. Garnish with cilantro
Serve over a bed of brown 2 lb. beef stew meat ally, until browned on all sprigs, if desired.
rice or brown rice noodles ½ cup unsalted beef stock sides, about 6 minutes. Place
SERVES 8 (serving size: about 11⁄2
to catch all the sauce. ¼ cup Thai red curry paste browned beef in a 5- to
cups) Calories 248; Fat 12g (sat
2 Tbsp. fish sauce 6-quart slow cooker. Add 6g, unsat 5g); Protein 27g; Carb
1 Tbsp. light brown sugar
stock to skillet, stirring and 11g; Fiber 2g; Sugars 5g (added
scraping to loosen browned sugars 2g); Sodium 621mg; Calc
1 (10-oz.) yellow onion, 7% DV; Potassium 22% DV
sliced (about 2½ cups) bits from bottom of skillet;



Toss BUSH’S® Reduced
Replace half the meat in
Lighten things up by

3 WAYS Sodium Black Beans in

with your usual a.m.
your burger patties with
BUSH’S® Black Beans for
swapping your usual
potato, rice, or pasta
scrambled eggs and top an extra protein and fiber side with a can of mashed
with salsa for a Tex-Mex add—or if you want to go Black Beans. Add texture
take with an extra fiber and full veg, just sprinkle in with chopped onions
antioxidant boost. your favorite spices. and herbs.

Chicken Thighs
with Harissa Vegetables
Recipe at right


The Challenge Chicken 2. Combine garlic powder, 3 New
“I always end up with soup. Thighs with paprika, pepper, and ¼ tea-
Where does all that liquid spoon salt in a small bowl. Cookbooks
come from?” Harissa Sprinkle mixture evenly over We Love
Vegetables meaty side of chicken thighs. Hot topic: Three cool
Our Solution Heat a large skillet over takes on slow cookers
Anything you put in the slow medium-high. Add remain- come out this month.
cooker will release liquid as Active: 20 min. ing 1 tablespoon oil to skillet;
it cooks, and there’s no way Total: 8 hr. 20 min. 1
for that liquid to evaporate. swirl to coat. Add chicken
1 medium yellow onion Adventures in
If you’re not careful, you will thighs, meaty side down.
(about 10 oz.) Slow Cooking
indeed end up with soup. Cook until well browned on
By Sarah DiGregorio
Sometimes, it’s best to add ¼ cup harissa paste or one side, 5 to 6 minutes.
sauce (such as Mina) $25, William Morrow
no liquid to the cooker.
Here, we toss onion 3. Arrange chicken thighs DiGregorio offers 120 slow
2 Tbsp. olive oil, divided
wedges, baby potatoes, over vegetables in slow cooker recipes that will
1½ lb. baby yellow potatoes
and large carrot chunks (about 1½-in. diameter) cooker, browned side up. turn haters into believers,
with oil and harissa (look for
1 lb. large carrots, peeled
Cover, and cook on LOW 8 from Spicy Kimchi and Pork
it with the hot sauces or hours. Remove chicken from Ramen to Matcha–White
and cut diagonally into Chocolate Pots de Crème.
in the global foods section).
2-in.-long pieces slow cooker, and sprinkle
We then arrange seared
(about 4 large carrots) vegetables with remaining
chicken thighs on top and 2
cook the mixture with no 1 tsp. garlic powder ¾ teaspoon salt. Divide vege-
The Chef and the
liquid added. Over the long 1 tsp. smoked paprika tables evenly among 4 bowls;
Slow Cooker
cooking period, the chicken 1 tsp. black pepper top evenly with chicken. By Hugh Acheson
releases juices that baste Spoon juices over chicken
1 tsp. kosher salt, divided $30, Clarkson Potter
the veggies underneath and and vegetables. Serve with
create just enough sauce. 8 (5-oz.) bone-in chicken Acheson shares recipes for
thighs, skinned lemon wedges and garnish next-level convenience din-
Lemon wedges with parsley, if desired. ners and demonstrates the
(optional) SERVES 4 (serving size: 2 thighs,
cooker’s utility as a tool for
Finely chopped fresh flat- about 2 cups vegetable mixture, game-changing staples like
leaf parsley (optional) and about 1⁄4 cup juices) Calories homemade stock and jam.
462; Fat 15g (sat 3g, unsat 11g);
1. Peel onion, and cut verti- Protein 38g; Carb 47g; Fiber 8g; 3
cally into 8 wedges, keeping Sugars 7g (added sugars 0g);
The Texas Slow Cooker
root end intact to hold Sodium 786mg; Calc 19% DV;
By Cheryl Jamison
wedges together. Combine Potassium 24% DV
$23, Harvard Common Press
harissa and 1 tablespoon oil
Noted cookbook author
in a 5- to 6-quart slow cooker. and travel writer Jamison
Add potatoes, carrots, and gives time-pressed fans of
onion; toss gently to coat. Lone Star favorites an easy
way to have their (Texas
sheet) cake and eat it, too.



Pulse BUSH’S® Reduced
Add some heft to green
Vegans have long

3 WAYS Sodium Garbanzo Beans

in a food processor with
salad in a snap with a can
of BUSH’S® Garbanzo
sworn by the liquid in
Garbanzo Bean cans
some garlic, tahini, lemon Beans—the fiber will keep (called aquafaba) as
juice, and salt, and pair you feeling fuller, longer. a base for whipped
with cut veggies for a Top with toasted nuts for a meringues, and even
protein-packed dip. little extra texture. cocktail froth.


The Challenge Brisket with Melted 2 whole cloves and remaining ⅔ cup water
“I know it’s hands-free cook- and Pickled Onions 1½ cups vertically sliced red to a boil in a saucepan over
ing, but why wouldn’t I just onion (about 6 oz.) high. Add red onion; remove
make something in my Dutch from heat, and cool to room
1. Heat 1 tablespoon oil in a
oven in a fourth the time?” temperature. Place in a bowl;
Active: 25 min. large skillet over medium-
Total: 8 hr. 25 min. high. Sprinkle brisket evenly refrigerate up to 8 hours.
Our Solution
Trust us—some food does 3 Tbsp. olive oil, divided with pepper and ¾ teaspoon 4. Remove brisket from
fare better with even, gentle, 1 (2-lb.) beef brisket, salt. Add brisket to skillet; slow cooker; cut across grain
long, low heat. Brisket is a fat trimmed to ¼ in. cook until very well browned, into 16 slices. Arrange on a
prime example. It’ll take you 1 tsp. black pepper about 4 minutes per side. platter. Top with sweet onion
about three to four hours mixture and remaining ¾
of oven or stovetop braising 2½ tsp. kosher salt, divided 2. Place bay leaves in bottom
2 bay leaves of a 5- to 6-quart slow cooker; teaspoon salt. Drain red on-
to get it tender, so why not
go longer, lower, and unat- add Worcestershire sauce and ions; discard cloves. Arrange
2 Tbsp. Worcestershire
tended in the slow cooker sauce 2 tablespoons water. Add bris- pickled red onions on platter.
for meat that’s even more ⅔ cup plus 2 Tbsp. water, ket to slow cooker. Separate SERVES 8 (serving size: 2 brisket
tender with less fuss? divided slices, about 1⁄4 cup melted onions,
sweet onion into rings; toss
Minimal seasonings com- and about 2 Tbsp. pickled onions)
bine with beef and onions 1 lb. sweet onions, cut with remaining 2 tablespoons
into ½-in.-thick rings Calories 254; Fat 14g (sat 4g,
so that the flavor focus is oil. Arrange onion rings over unsat 9g); Protein 22g; Carb
(about 2 onions)
squarely on the brisket; a brisket. Cover, and cook on 8g; Fiber 1g; Sugars 5g (added
bright, pickled onion garnish ⅔ cup red wine vinegar LOW until brisket is tender, sugars 1g); Sodium 538mg; Calc
balances all that beefiness. 2 Tbsp. granulated sugar about 8 hours. 3% DV; Potassium 1% DV

3. Meanwhile, bring vinegar,

sugar, cloves, 1 teaspoon salt,


Baked Ziti

© 2016 Kraft Foods


The Challenge Acorn Squash ½ tsp. freshly ground side in bottom of slow cooker.
black pepper Place each squash half, cut
“Slow cooker recipes make a with Sage-Cranberry 1 (1½-lb.) acorn squash
ton of food. I’m only cooking side up, on 1 foil ring. Place
for two, and I don’t want all Rice Stuffing 10 oz. ice cubes (about ice cubes on bottom of slow
those leftovers.” 2 cups) cooker around foil rings.
¼ cup chopped hazelnuts, Cover, and cook on LOW
Our Solution Active: 10 min. toasted until squash is very tender,
Hack the cooker so you can Total: 7 hr. 50 min. Sage and thyme leaves about 7 hours and 30 min-
make smaller amounts. For 1 cup precooked (optional)
a stew or braise, prepare a utes. Sprinkle 2 tablespoons
microwavable brown
small batch, spoon into 8- rice (such as Uncle 1. Knead the rice pouch to hazelnuts on each squash
or 10-ounce ramekins, and Ben’s Ready Rice) separate the grains. Com- half before serving. Garnish
set them down in the cooker bine rice, cranberries, green with sage and thyme leaves,
¼ cup sweetened dried
to slowly simmer to perfec- cranberries onions, oil, chopped sage, if desired.
tion while you’re at work.
½ cup chopped green salt, and black pepper in a SERVES 2 (serving size: 1 stuffed
Here, each squash half
is an edible vessel that’s onions medium bowl, tossing well. squash half) Calories 459; Fat
scaled to your needs. And 1 Tbsp. olive oil Cut squash in half length- 18g (sat 2g, unsat 14g); Protein
we use a great technique wise; scoop out and discard 8g; Carb 76g; Fiber 10g; Sugars
2 tsp. finely chopped
24g (added sugars 5g); Sodium
that treats the slow cooker fresh sage seeds and membranes.
629mg; Calc 16% DV; Potassium
like a small steam oven: Ice ⅝ tsp. kosher salt Divide rice mixture evenly 39% DV
cubes slow down the cook-
between squash halves.
ing so the squash doesn’t
run the risk of overcooking. 2. Tightly twist a sheet of
aluminum foil into 2 (6-inch)
rings. Place foil rings side by


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The Challenge Lamb, Barley, and 8 garlic cloves, minced cooker. Cover, and cook on
(about 2 Tbsp.) LOW 8 hours. Discard cinna-
“Everything I make in the Apricot Tagine 2 cinnamon sticks
slow cooker turns into mush.” mon sticks.
2 lb. trimmed lamb
3. Turn off slow cooker; stir
Our Solution Active: 30 min.
shoulder or lamb leg,
in cilantro, raisins, and lemon
Choose ingredients wisely, cut into 2-in. cubes
Total: 8 hr. 30 min. ½ cup chopped fresh juice just before serving.
understanding that some—
delicate vegetables and 3 cups unsalted beef stock cilantro
SERVES 8 (serving size: about 1
many lean, boneless cuts of 2½ cups chopped white ½ cup golden raisins cup) Calories 436; Fat 18g (sat
meat and poultry—are not onion (about 10 ½ oz.) 1 Tbsp. fresh lemon juice 7g, unsat 9g); Protein 27g; Carb
meant to cook that long. (from 1 lemon) 43g; Fiber 8g; Sugars 18g (added
1 cup uncooked whole-
Whole-grain hulled barley grain hulled barley (not sugars 0g); Sodium 647mg; Calc
works perfectly here, with pearled) (about 7½ oz.) 1. Combine stock, onion, 7% DV; Potassium 20% DV
a pleasantly chewy texture barley, apricots, tomato
after eight hours. Pearled 1 cup dried apricot halves
(about 6 oz.) paste, salt, cumin, coriander,
barley, however, would not
3 Tbsp. tomato paste red pepper, garlic, and cinna-
fare so well, bloating to a
mushy, unappealing texture. 2 tsp. kosher salt mon sticks in a 5- to 6-quart
Also, strategize: Add last slow cooker.
1½ tsp. ground cumin
any delicate ingredients or
1 tsp. ground coriander 2. Heat a large nonstick skil-
ones that you want to make
a textural impact. Herbs go ½ tsp. ground red pepper let over medium-high. Cook
in at the end here to stay lamb in 2 batches, turning
pungent, as well as raisins, occasionally, until browned
which retain some chew. on all sides, about 8 minutes.
Add browned lamb to slow


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Run the fastest 5K for a chance
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Eat your way to the finish line and
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Registration includes:

· Race registration and bib

· Bites at each mile

· Finisher’s medal
· John Hancock Vitality Village Food and Fitness Festival
· Delicious tasting stations

· Finish line celebration drinks
· Goody bag with gifts from top health and wellness brands
· Meet-and-greets with John Hancock Elite Athlete Ambassadors
· Cash reward for top finishers
· Friday Night Happy Hour Bib Pickup
SEPTEMBER 9 · Donation to No Kid Hungry®
*Dates, elite athletes, course, and content subject to change. *5% of all race entries and merchandise sales for the first 2,000 runners and 10%
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Our French Onion
Soup gets huge flavor
from a culinary ally:
Britain’s umami bomb.
Turn the page to
learn more.

Cooking Class
The Hows and Whys of Delicious
Cooking Class 134

Why Ingredients Matter

French Onion Soup

La Liste Active: 55 min.
Great French onion soup promises lush texture and exquisite Total: 1 hr. 18 min.
flavor balance. These ingredients deliver. Look for jars of Marmite with
other British ingredients on the
international foods aisle.
¼ cup extra-virgin olive oil
Yellow Onion
These grow nicely 4 lb. large yellow onions,
sweet when thinly sliced
caramelized, without
becoming cloying
1 Tbsp. chopped fresh
the way that thyme, plus more for
sweet onions can. garnish
½ tsp. kosher salt
½ tsp. black pepper
Dry Vermouth ½ cup dry vermouth
Some recipes 4 cups unsalted beef stock
use sherry or wine.
Dry vermouth, 4 cups unsalted
brewed with herbs chicken stock
and botanicals,
1 Tbsp. Marmite
is like multiple ingredi-
ents in one— 8 (½-oz.) slices
it adds complexity. whole-grain baguette,
lightly toasted
4 oz. raclette cheese, grated
(about 1 cup)
Beef and
Chicken Stock 1. Heat oil in a Dutch oven over
Purists use only beef
stock. But the medium-high. Add onions;
store-bought stuff sauté 10 minutes or until tender.
can taste bitter
in large doses. Mellow
Reduce heat to medium-low.
chicken stock Stir in thyme, salt, and pepper;
takes the edge off. cook 40 minutes or until golden-
brown, stirring occasionally.
2. Increase heat to medium-
This British yeast
high. Add vermouth, scraping
paste is like an umami pan to loosen browned bits. Cook
explosion, with more until liquid almost evaporates.
meaty flavor per portion
than fish sauce, Stir in stocks; bring to a simmer.
soy sauce, or miso. Stir in Marmite; cook 5 minutes
or until Marmite dissolves.
3. Preheat broiler to high with
Whole-Grain rack in top position. Place bread
Of course whole on broiler pan; top each slice
grains are good for you, with 2 tablespoons cheese. Broil
but the real benefit 3 minutes or until cheese bub-
here is the nutty, hearty
flavor they bles and browns in spots. Ladle
bring to the mix. 1 cup soup into each of 8 bowls;
top each with 1 cheese toast, and
garnish with thyme.
Raclette Cheese SERVES 8 Calories 265; Fat 12g (sat
This tastes like
4g, unsat 6g); Protein 11g; Carb 28g;
the Gruyère that most
recipes call for, Fiber 4g; Sugars 11g (added sugars
but it’s more melty, 0g); Sodium 608mg; Calc 16% DV;
so your toasts become Potassium 12% DV
bubbly in a flash.



We make it tasty. You make it fast. TM

Tasty Bite All Natural Indian and Asian meals, ready in 60 seconds.

Look for the yellow pouch in the International Food aisle.

©2017 Preferred Brands International, Inc.
Cooking Class 136

How to Master the Method

Mashed Potatoes, Perfected

Whether you like them pillow-fluffy or lush and creamy,
four simple tricks deliver top results every time.

Silky-Smooth Mashed Potatoes evaporated, stirring occasionally (do not

Active: 14 min. Total: 38 min. brown). Place potatoes in a food mill
or large colander with medium-small
4 lb. russet potatoes, peeled
and diced (⅛-inch) holes.
½ cup whole milk 2. Combine milk and butter in pan over
¼ cup unsalted butter medium-low; cook until butter melts, stir-
1½ tsp. kosher salt ring occasionally. Set mill or colander over
½ tsp. freshly ground black pepper pan; crank mill, or use the back of a ladle
or large spoon to press cooked potato
1. Place potatoes in a large Dutch oven; through colander into milk mixture. Add
cover with cold water by 1 inch. Place pan salt and pepper to milled potato in pan;
over medium-high. Bring to a simmer; stir well to combine.
cook potatoes 17 minutes or until com-
SERVES 8 (serving size: about 1 ⁄2 cup) Calories
pletely tender. Drain well. Return pota-
Like ’em fluffier? Use half the milk. 255; Fat 6g (sat 4g, unsat 2g); Protein 4g; Carb
toes to pan; place over medium-low. 46g; Fiber 4g; Sugars 3g (added sugars 0g);
Creamier? Try 1⁄4 cup more.
Cook 5 minutes or until all the liquid has Sodium 379mg; Calc 4% DV; Potassium 22% DV


1 2 3 4

Russets rule in Even after draining the Mixing the potatoes in the Pass potatoes through a
mashed potatoes: They’re cooked potato, some pan with hot milk food mill to make
starchy enough to cooking liquid remains, and butter is another way them uniformly smooth:
make as fluffy or creamy which waters down to guard against Big lumps won’t
as you like, without flavor and makes the tex- gluey mashers. Hot liquid soak up flavorings, creat-
becoming gluey like red ture leaden. Solve readily blends with ing dead zones in your
potatoes or other this by heating the cooked the steaming spuds, so mashers. No food mill? No
waxy varieties. Cook until cubes in a dry pan for you don’t have to overhan- problem—just use a potato
you can easily slide a a few minutes until you see dle or reheat the ricer or a colander with
fork through a cube with- all residual water potatoes, which makes roughly ⅛-inch holes,
out resistance; al dente steam out. The dry pota- them release too and press the potatoes
potatoes won’t toes are now ready to much sticky starch. through with the back of a
become silky smooth. fully absorb the flavorings. ladle or large spoon.



s, bites


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Recipe Index 138

COOKING LIGHT® (ISSN 0886-4446) is published monthly (except January/February) by Time Inc. Lifestyle Group, 4100 Old Montgomery Highway, Birmingham, AL 35209. Periodicals postage paid at Birmingham, Alabama, and at additional mailing offices. Postmaster: Send all UAA to CFS. (See DMM 507.1.5.2);
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KEY Pork FGV Caesar Brussels

Condiments Sprouts Salad
with Almonds p. 28
Gluten Free  
& Sauces G Pork Tenderloin with
Mushrooms, Fennel, FGV Celery, Apple, and
M Make Ahead   FGMV Beet Yogurt Dip p. 78 and Blue Cheese p. 31 Almond Salad p. 51
V Vegetarian
FGMV Buttermilk-Dill Sauce GM Slow-Cooked BBQ FM Farro, Mushroom,
p. 38 Pork Roast p. 40 and Walnut Pilaf p. 51
FG Mushroom–Red Wine GV Garlic-Herb Shoestring
Sauce p. 38 Fries p. 105
Staff Rave Poultry
FGMV Spinach-Walnut Pesto FGV Haricots Verts
Our Highest-Rated Recipe p. 38 Chicken Fricassee with Warm Shallot
from This Issue with Browned Butter Vinaigrette p. 51
FMV Quick Peanut Sauce Noodles p. 34
p. 38 GM Maple-Bacon Baked
GM Chicken Thighs with Beans p. 114
Harissa Vegetables
p. 125 GMV Master Dried Beans
p. 115
F Creamy Chicken
Desserts Quesadillas p. 16 FGV Pomegranate,
Avocado, and Citrus
MV Black Sesame FM Orange-Almond Brussels Sprouts Salad
Cupcakes p. 118 Chicken-and- p. 28
Cabbage Bowls p. 47
MV Cider Doughnuts GMV Pressure-Cooked Beets
with Maple-Tahini GM Red Beans and Rice p. 78
Glaze p. 10 p. 113
GV Roasted Greek-Style
GMV Mummy Buckeyes F Tahini Chicken with Potatoes p. 51
p. 116 Bok Choy and Mango GV Silky-Smooth Mashed
Tahini Chicken with Bok Salad p. 18 Potatoes p. 136
Choy and Mango Salad p. 18
F Thai Turkey Lettuce
Check out all of our staff Cups p. 16
faves in bold. Main Dishes
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Beef & Lamb M Beer Cheese Soup
GV Acorn Squash with p. 70
Appetizers M Brisket with Melted Sage-Cranberry Rice
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FGMV Black Bean Dip p. 115 p. 126 Wild Rice Soup p. 37
FV Arugula Pesto Pizza
G Jalapeño Popper FGM Flax-Boosted p. 57 French Onion Soup
Bean Dip p. 101 Meatloaf p. 25 p. 134
FMV Black Bean and
Korean BBQ Buns M Lamb, Barley, and Mushroom Burgers GM Ham, Kale, and White
p. 102 Apricot Tagine p. 130 p. 22 Bean Soup p. 114
Salt-and-Vinegar GM Slow Cooker Thai FGMV Cauliflower Korma G Moroccan Butternut
Boneless “Wings” Beef Curry p. 123 p. 48 Squash and Chickpea
p. 101 Stew p. 59
FG Steak Salad with Salsa FMV Greek Chopped
GMV Spicy, Barely Sweet Verde Vinaigrette p. 58 Salad with Grilled GM Pork Chile Verde
Supercrunch Granola Pita p. 26 p. 123
p. 102 FG Turmeric Lamb Chops
with Crispy Potatoes
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Fish & Shellfish

M Roasted Veggie Mac
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Crusted Fish p. 25
FGV Grape-Kombucha The Cozi app is ideal
Sipper p. 140 FG Spice-Roasted Salmon for organization, in-
with Roasted cluding creating shop-
FV Grapefruit Beergaritas Cauliflower p. 32 ping and to-do lists that
p. 102 Sides save you time on busy
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consumer at the time of purchase on the brand specified. Coupons not properly redeemed will be void
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is not intended to diagnose, treat, cure or prevent any disease.
Quittin’ Time 140

Cheers to Your Health STAFF FAVE

For an alcohol-free fall
refresher, swap the
1 oz. gin in each drink
for 2 oz. tonic water
and 1 tsp. fresh
lemon juice.


Grape-Kombucha Sipper
Active: 15 min. Total: 30 min. Combine 12 oz. seedless black grapes extract liquid; discard solids. To prepare
Juicy and pleasantly plump, grapes (about 2 cups), ¾ cup water, 3 Tbsp. sugar, each cocktail, fill each of 4 (8-oz.) glasses
are at their peak now. This versatile and 1 (2-in.) lemon rind strip in a small with ice and, if desired, frozen grapes.
fruit also packs a healthy punch: Black saucepan over medium-high. Bring to a Pour ⅓ cup grape mixture into each glass.
and red grapes are rich in anthocya- boil; reduce heat, and simmer 14 minutes Add 1 oz. gin and 4 oz. kombucha. Gar-
nins—powerful antioxidants that may
lower your risk of heart disease and or until liquid is slightly syrupy, stirring nish with fresh rosemary.
cancer and boost brain power. By add- occasionally. Cool completely. Discard
SERVES 4 (serving size: about 1 cup) Calories 165;
ing the kombucha last, we preserve its rind. Place grape mixture in a blender; Fat 0g; Protein 1g; Carb 26g; Fiber 1g; Sugars
carbonation, making for a crisp and pulse until smooth. Strain through a fine 21g (added sugars 10g); Sodium 7mg; Calc 1%
refreshing cocktail.
sieve over a bowl, pressing gently to DV; Potassium 4% DV

OCTOBER 2017 / COOKINGLIGHT.COM Recipe by Jamie Vespa


Fourteen years, three months, twenty-six days

until she gets her driver’s license.

We all drive.