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Cooking Light TruePDF-Summer 2020 PDF
Cooking Light TruePDF-Summer 2020 PDF
the better-than-ever
5-ingredient
15-minute114
RECIPES
GOOD-
FOR-YOU
RECIPES
SPICY THAI
NOODLES
p. 45
AND
45 MORE
PLANT-BASED
DISHES!
THANK YOU TO A lot has changed recently, but breakfast has stayed the same,
thanks to farmers, line workers, truckers, grocery stockers,
THE HEROES
cashiers, and food bank workers. During this time of crisis,
Kellogg has worked with Feeding America, United Way, and
BRINGING
No Kid Hungry to help ensure these heroes and their families
can keep breakfast as usual.
THE TABLE and learn more about Kellogg’s heart and soul by visiting
kelloggs.com/heartandsoul.
SUMMER 2020
CONTENTS
COOKING LIGHT • 5-INGREDIENT
15-MINUTE RECIPES
26 GARDEN FRESH
Make the most of sum-
mer’s bounty with simple
salads featuring fresh
fruits and veggies.
40 NO-MEAT MEALS
Beans, grains, and fresh
veggies shine in these
easy vegetarian main
dishes.
52 DINNER IN A
HURRY
Keep meal prep
84 stress-free with these
quick-cooking recipes for
seafood, chicken, beef,
and pork.
70 SIDEKICKS
Round out your meals
with quick and easy side
dishes featuring simply
seasoned vegetables.
82 SIMPLY SWEET
Easy, good-for-you des-
serts are the ideal ending
to any speedy meal.
95 RECIPE INDEX
96 HEALTHY EATING
GUIDELINES
BUSINESS MANAGERS
Lisa Carlson, Marisa Clark VICE PRESIDENT, GROUP EDITORIAL
DIRECTOR Stephen Orr
DIRECTOR, PREMEDIA SERVICES
Amy Tincher-Durik DIRECTOR, EDITORIAL OPERATIONS &
FINANCE Greg Kayko
DIRECTOR, QUALITY
Joseph Kohler
PREMEDIA TRAFFICKING SUPERVISOR MEREDITH CORPORATION
Patricia J. Savage PRESIDENT & CHIEF EXECUTIVE OFFICER
COLOR QUALITY ANALYST Tom Harty
Ben Anderson CHIEF FINANCIAL OFFICER Jason Frierott
PRODUCTION DIRECTOR CHIEF DEVELOPMENT OFFICER John Zieser
Melanie Stoltenberg CHIEF STRATEGY OFFICER Daphne Kwon
ASSOCIATE PRODUCTION MANAGER PRESIDENT, MEREDITH LOCAL MEDIA GROUP
Trevi Jones Patrick McCreery
SENIOR VICE PRESIDENT, HUMAN
RESOURCES Dina Nathanson
RASPBERRY-
CHOCOLATE
PARFAITS
W e understand that preparing
healthy, home-cooked food
is only one component of your
p. 87
busy life, so we’ve created recipes
that combine fresh ingredients
with smart, store-bought items to
help you get meals on the table
in minutes. Each of the 114 easy
recipes requires no more than 5
ingredients (excluding water, salt,
pepper, oil, and cooking spray) or
takes 15 minutes or less to make.
Many deliver on both!
When you need to grab breakfast
before you dash out the door, Rise &
Shine (p. 4) features smoothies, toast
toppers, and 5-minute eggs. Turn to
Dinner in a Hurry (p. 52) for quick-
fix recipes for beef, pork, poultry,
and seafood. If you’re not eating as
much meat these days, we’ve got a
chapter of No-Meat Meals (p. 40)
as well as salads and side dishes (p.
70) that are packed full of seasonal
fruits and vegetables. And, because
we believe that there’s always time
for dessert, Simply Sweet (p. 82)
provides instant gratification for
your sweet tooth. Because these
are Cooking Light recipes, there
is a nutrition analysis with every
recipe, and the focus is on fresh,
natural ingredients and simple,
straightforward cooking methods.
Simplicity has never tasted so good!
4
HALF-MOON
BROWNED
OMELET
p. 12
5
Rise & Shine
start your day with extra fruits, Look for silken tofu in shelf-stable This super-chocolaty smoothie is a
vegetables, and fiber. Avoid juices and packages on the Asian foods aisle. tasty nondairy option. Dates offer
fruit with added sugars; instead The squeeze pack of almond butter is richness and a caramel-like
choose whole ripe fruit to add a sweet convenient and contains only what sweetness—naturally—while also
touch naturally. you need for this recipe. But if you boosting fiber.
have almond butter in your fridge or
1cup frozen mixed berries 3 pitted dates
pantry, just use 2 tablespoons.
1/2cup baby spinach leaves 1 cup unsweetened chocolate
2 Tbsp. fresh orange juice 3/4 cup fresh raspberries, divided almond milk (such as Almond
2 Tbsp. water Breeze)
1/2 cup unsweetened almond milk
1(5.3-oz.) container plain 2% 1 cup ice
1/2 cup extra-firm silken tofu (such as
reduced-fat Greek yogurt Mori-Nu) 1 Tbsp. unsweetened cocoa
1 ripe banana, sliced powder
2 whole dates, pitted
1 (5.3-oz.) container vanilla soy
1 (1.15-oz.) packet almond butter yogurt
Place all ingredients in a blender; (such as Justin’s)
process until smooth. 1/2 banana, sliced and frozen
3/4 cup ice cubes
Dash of instant coffee (optional)
SERVES 1 (serving size: 13/4 cups) CALORIES 297;
FAT 4g (sat 2g, unsat 1g); PROTEIN 18g; CARB Set aside 3 or 4 of the raspberries for Dark chocolate shavings (optional)
54g; FIBER 8g; SUGARS 33g (added sugars 0g); garnish, if desired. Process remaining
SODIUM 75mg; CALC 23% DV; POTASSIUM 1. Place dates in a small bowl; cover with
10% DV raspberries, almond milk, tofu, dates,
hot water. Let stand 3 minutes or until
and almond butter in a blender until
softened; drain.
smooth. Add ice; process until smooth.
Pour into a serving glass. Garnish with 2. Place milk and dates in a blender;
Kitchen Confidential reserved raspberries, if desired. blend 30 seconds or until pureed. Add
SERVES 1 (serving size: about 2 cups) CALORIES ice and next 3 ingredients, and, if
If you want to make more
369; FAT 22g (sat 2g, unsat 18g); PROTEIN 17g; desired, coffee; blend 30 seconds or
servings of a smoothie than CARB 31g; FIBER 10g; SUGARS 15g (added until smooth. Top with chocolate
the recipe indicates, don’t sugars 0g); SODIUM 171mg; CALC 43% DV;
POTASSIUM 16% DV shavings, if desired.
just double the ingredients.
You may overfill the blender SERVES 1 (serving size: about 21/3 cups)
CALORIES 302; FAT 7g (sat 1g, unsat 5g);
and have trouble getting a PROTEIN 9g; CARB 58g; FIBER 7g; SUGARS 37g
smooth consistency. (added sugars 13g); SODIUM 200mg; CALC 50%
DV; POTASSIUM 14% DV
Chocolate–Peanut
Butter Smoothie
Decrease chocolate almond milk to 3/4
cup and vanilla soy yogurt to 1/2 cup; add
2 teaspoons natural peanut or almond
butter when processing remaining
ingredients in Step 2.
SERVES 1 (serving size: about 21/4 cups)
CALORIES 329; FAT 11g (sat 1g, unsat 10g);
PROTEIN 9g; CARB 54g; FIBER 7g; SUGARS 33g
(added sugars 10g); SODIUM 186mg; CALC 37%
DV; POTASSIUM 13% DV
6 COOKING LIGHT
RICH DARK
CHOCOLATE
SMOOTHIE
7
MORNING
PERKS DAIRY-FREE
CINNAMON
FRAPPE
Wake up with a special coffee that’s just as
good as the ones at the local coffee shop,
but lower in fat and calories. COLD BREW
COFFEE WITH
HONEY-COFFEE
ICE CUBES
WHITE
CHOCOLATE
LATTE
CARAMEL
ICED COFFEE
8
Rise & Shine
White Chocolate Latte Dairy-Free 1. Combine honey and 1 cup of the cold
and microwave on high until hot and topping. Stir together sugar and
blended, 1 to 11/2 minutes, stirring every remaining 1/2 teaspoon cinnamon; Caramel Iced Coffee
30 seconds to melt chocolate. Add sprinkle over whipped topping.
espresso to measuring cup; stir to HANDS- ON 10 M IN .
SERVES 2 (serving size: about 11/2 cups)
TOTAL 2 HOURS, 10 M IN .
combine. Divide white chocolate CALORIES 101; FAT 2g (sat 2g, unsat 0g);
mixture evenly between 2 mugs. Top PROTEIN 1g; CARB 18g; FIBER 0g; SUGARS 14g
It’s so easy to make an indulgent
(added sugars 0g); SODIUM 20mg; CALC 0% DV;
with reserved foam and whipped POTASSIUM 2% DV coffee treat at home without paying
topping. Garnish with chocolate coffee-shop prices.
shavings, if desired.
SERVES 2 (serving size: 11/2 cups) CALORIES 170;
Cold Brew Coffee 6 soft caramel candies (such as
Kraft), chopped
FAT 6g (sat 4g, unsat 2g); PROTEIN 9g; CARB with Honey-Coffee
20g; FIBER 0g; SUGARS 18g (added sugars 3g); 2 cups hot brewed coffee
SODIUM 125mg; CALC 26% DV; POTASSIUM Ice Cubes 1/4 tsp. vanilla extract
3% DV
HANDS- ON 10 M IN . 1/4 cup whole milk
TOTAL 12 HOURS, 10 M I N ., INCLUDING
12 HOURS STAN DING AT ROOM 1. Stir together caramel candies, coffee,
TEM PER ATURE AN D FREEZING
and vanilla in a medium bowl. Stir until
Kitchen Confidential
Enjoy a traditional cold brew coffee caramels are melted. Place bowl in
Cold brew coffee and iced refrigerator; let stand until mixture is
with a touch of sweetness from the
coffee are not the same chilled, about 2 hours.
honey. The coffee ice cubes are a
thing. Iced coffee is brewed
smart idea to help prevent the coffee 2. Divide coffee evenly between 2
like any hot cup and poured
from watering down. glasses, and top with whole milk.
over ice. Cold brew begins
and ends without any 1/4 cup honey SERVES 2 (serving size: about 1 cup) CALORIES
added heat, resulting in 114; FAT 3g (sat 1g, unsat 2g); PROTEIN 2g; CARB
8 cups cold bottled water, divided 20g; FIBER 0g; SUGARS 17g (added sugars 0g);
a more concentrated and 2 cups whole coffee beans, SODIUM 77mg; CALC 7% DV; POTASSIUM 4% DV
strong flavor. coarsely ground
1/2 tsp. vanilla extract
3/4 cup 2% reduced-fat milk
9
QUINOA
BREAKFAST
BOWL WITH
6-MINUTE EGG
10
Rise & Shine
12 COOKING LIGHT
KALE AND
MUSHROOM
FRITTATA
13
2
1
LETʼS
TOAST
Perk up your breakfast routine with
these four quick and easy, nutrient-
packed toast recipes.
3
14
Rise & Shine
3
1
BLACKBERRY-BRIE
TOAST
PROSCIUTTO-MELON HANDS- ON 5 M IN
TOAST TOTAL 5 M IN .
4
SERVES 1 (serving size: 1 slice) CALORIES 143;
FAT 6g (sat 3g, unsat 2g); PROTEIN 8g; CARB
15g; FIBER 2g; SUGARS 4g (added sugars 2g);
SODIUM 380mg; CALC 4% DV; POTASSIUM
3% DV APRICOT-HAZELNUT
TOAST
2
APPLE-TAHINI TOAST
HANDS- ON 5 M IN .
TOTAL 5 M IN .
15
02.
NIBBLE &
NOSH
KEEP HUNGER AT BAY WITH THESE
GOOD-FOR-YOU SNACKS AND
STARTERS, INCLUDING DIPS, CHIPS,
AND POPCORN.
16
NO-FRILLS
GUACAMOLE
p. 18
17
Nibble & Nosh
SERVES 6 (serving size: about 1/4 cup) CALORIES Pair this spicy dip with an assortment
109; FAT 10g (sat 1g, unsat 8g ); PROTEIN 1g;
CARB 6g; FIBER 5g; SUGARS 1g (added sugars of fresh vegetables such as peppers,
0g); SODIUM 165mg; CALC 1% DV; POTASSIUM peas, radishes, tomatoes, and
10% DV zucchini, or whatever fresh veggies
you have on hand.
18
CURRIED
YOGURT DIP
19
SMOKY
ROASTED
CHICKPEAS
Nibble & Nosh
Wrap each watermelon cube with 1 ham 4. Bake at 400°F for 10 to 12 minutes or
slice; top each with 1 chile slice. Place until golden. Let cool on a wire rack.
on a serving platter. Drizzle evenly with Garnish with thyme sprigs, if desired.
pomegranate molasses; sprinkle with SERVES 15 (serving size: 1 tartlet) CALORIES 42;
mint. Serve immediately. FAT 3g (sat 1g, unsat 1g); PROTEIN 1g; CARB 3g;
FIBER 0g; SUGARS 1g (added sugars 0g);
SERVES 8 (serving size: 2 pieces) CALORIES 38; SODIUM 48mg; CALC 2% DV; POTASSIUM
FAT 1g (sat 0g, unsat 1g); PROTEIN 2g; CARB 6g; 0% DV
FIBER 0g; SUGARS 5g (added sugars 0g);
SODIUM 191mg; CALC 0% DV; POTASSIUM
2% DV
22 COOKING LIGHT
CARAMELIZED
ONION AND GOAT
CHEESE TARTLETS
23
BBQ
SHRIMP
TOASTS
24
Nibble & Nosh
barbecue sauce for this shrimp Offering a bright pop of color and
appetizer, but we think it tastes requiring next to no prep time, these
best with a moderately spicy, tasty little toasts are equally ideal for
vinegar-based sauce. special spring gatherings and casual
If you prefer to afternoon snacking. You can assemble
Cooking spray
peel your own them up to 45 minutes before serving,
1 lb. peeled and deveined medium
shrimp, buy 11/3 and they won’t get soggy.
shrimp
pounds of unpeeled
to get 1 pound 3 Tbsp. spicy vinegar barbecue
sauce 1 (8-oz.) bag frozen green peas,
of peeled. thawed
1/4 tsp. kosher salt
1 cup fresh basil leaves
8 (3/4-oz.) slices whole-wheat
French bread 2 Tbsp. extra-virgin olive oil
2 Tbsp. olive oil, divided 12 (1/4-in.-thick) slices French bread
baguette, toasted
1 garlic clove, halved lengthwise
1/4 cup part-skim ricotta cheese
1 cup arugula
1/2 oz. very thinly sliced prosciutto,
1/4 tsp. freshly ground black pepper torn into 12 equal pieces
1/4 tsp. freshly ground black pepper
1. Preheat broiler to high.
2. Heat a large skillet over medium- 1. Combine green peas, basil, and olive
high. Coat pan with cooking spray. Add oil in a food processor; pulse 8 to 10
shrimp to pan; cook 4 minutes or until times or until mixture is almost smooth.
done, stirring occasionally. Stir in 2. Spread pea mixture evenly over
barbecue sauce; cook 30 seconds. toasted baguette slices. Top each slice
Sprinkle shrimp mixture evenly with salt. with 1 teaspoon ricotta cheese and
3. Brush bread slices evenly with 11/2 1 piece of prosciutto. Sprinkle evenly
tablespoons oil. Broil 1 minute on each with black pepper.
side or until toasted. Rub toast slices SERVES 6 (serving size: 2 crostini) CALORIES
with cut sides of garlic. 131; FAT 6g (sat 1g, unsat 4g); PROTEIN 6g; CARB
14g; FIBER 2g; SUGARS 3g (added sugars 0g);
4. Toss arugula with remaining 11/2 SODIUM 190mg; CALC 6% DV; POTASSIUM
2% DV
teaspoons oil. Top toast slices evenly
with arugula and shrimp. Sprinkle
evenly with pepper.
SERVES 8 (serving size: 1 topped toast slice)
CALORIES 123; FAT 4g (sat 1g, unsat 3g);
PROTEIN 9g; CARB 12g; FIBER 0g; SUGARS 2g
(added sugars 3g); SODIUM 318mg; CALC 4%
DV; POTASSIUM 2% DV
25
03.
GARDEN
FRESH
MAKE THE MOST OF SUMMER’S
BOUNTY WITH SIMPLE SALADS
FEATURING FRESH FRUITS AND VEGGIES.
CAPRESE
TOMATO
SALAD
p. 31
26
27
Garden Fresh
any combo of greens and crunchy please, and a peppered buttermilk Chickpeas, goat cheese, and walnuts
vegetables or as a dip for carrots dressing makes this one extra special. pump up the protein in this arugula
and cucumbers. salad, making it a hearty meatless
1/4cup canola mayonnaise main. Dried figs add a big fiber
1/4 cup finely chopped fresh cilantro 3 Tbsp. fat-free buttermilk boost—more per serving than many
leaves and stems 1Tbsp. fresh lemon juice other fruits.
1/4 cup whole buttermilk 3/4tsp. black pepper
3 Tbsp. canola mayonnaise 1oz. Parmesan cheese, finely 1/2 cup walnut halves
1 tsp. apple cider vinegar grated and divided (about 2/3 cup)
1/8 tsp. cayenne pepper
1/2 tsp. black pepper 1 small head iceberg lettuce, cut
into 4 wedges 3 Tbsp. olive oil, divided
1/4 tsp. kosher salt
1 Tbsp. finely chopped fresh chives 3/4 tsp. plus 1/8 tsp. kosher salt,
1 small garlic clove, grated divided
6 cups torn romaine lettuce 2 tsp. balsamic vinegar
Combine first 4 ingredients and 1/3 cup
1/2 cup thinly sliced radishes 1 tsp. honey
Parmesan cheese in a bowl. Top lettuce
1/2 cup matchstick-cut carrots 1 (15-oz.) can unsalted chickpeas,
wedges evenly with dressing, remaining
rinsed and drained
1. Whisk together cilantro, buttermilk, 1/3 cup Parmesan cheese, and chives.
5 oz. fresh arugula
mayonnaise, vinegar, pepper, salt, and SERVES 4 (serving size: 1 lettuce wedge and 1/2 cup dried figs, quartered
garlic in a medium bowl. about 2 Tbsp. dressing) CALORIES 92; FAT 6g
(sat 1g, unsat 4g); PROTEIN 4g; CARB 6g; FIBER 1 medium carrot, shaved
2. Combine lettuce, radishes, and 2g; SUGARS 3g (added sugars 0g); SODIUM 3 oz. goat cheese, crumbled (about
260mg; CALC 10% DV; POTASSIUM 5% DV 3/4 cup)
carrots. Divide among 4 plates, and
drizzle with dressing. 1. Preheat oven to 375°F. Toss together
SERVES 4 (serving size: 11/2 cups salad and 2 walnuts, cayenne, 1 tablespoon oil,
Tbsp. dressing) CALORIES 60; FAT 4g (sat 0g, and 1/8 teaspoon salt on a small baking
unsat 3g); PROTEIN 2g; CARB 5g; FIBER 2g;
Kitchen Confidential
SUGARS 3g (added sugars 0g); SODIUM 238mg; sheet. Bake at 375°F until golden,
For the best flavor, grate
CALC 5% DV; POTASSIUM 8% DV about 10 minutes. Remove from oven
only the Parmesan cheese
and set aside.
you need at one time.
Lightly wrap the rest of the 2. Meanwhile, whisk together balsamic
cheese in plastic wrap–it vinegar, honey, remaining 2 tablespoons
should last about 6 months oil, and remaining 3/4 teaspoon salt in a
in the refrigerator. Change small bowl.
the plastic wrap frequently
3. Toss together chickpeas, arugula,
so that it doesn’t collect
figs, and carrot in a large bowl. Top with
moisture.
goat cheese and toasted walnuts. To
serve, place salad in bowls and drizzle
evenly with dressing.
SERVES 4 (serving size: 2 cups) CALORIES 403;
FAT 24g (sat 5g, unsat 17g); PROTEIN 13g; CARB
35g; FIBER 8g; SUGARS 13g (added sugars 1g);
SODIUM 565mg; CALC 18% DV; POTASSIUM
16% DV
28 COOKING LIGHT
FIG AND
ARUGULA
SALAD WITH
WALNUTS AND
GOAT CHEESE
29
CRUNCHY
CUCUMBER,
FETA, AND
ALMOND
SALAD
30
Garden Fresh
1/2 tsp. freshly ground black pepper SERVES 4 (serving size: 3/4 cup) CALORIES 80; “It’s important to dress your
FAT 6g (sat 2g, unsat 3g); PROTEIN 2g; CARB 5g; salads gently but well. You
Combine lettuce, cucumber, almonds, FIBER 2g; SUGARS 4g (added sugars 0g); want to get the leaves coated,
SODIUM 207mg; CALC 2% DV; POTASSIUM but not overdressed.”
and feta in a large bowl; toss. Combine 6% DV
dill and remaining ingredients in a small —SUZANNE GOIN, L.A. CHEF
bowl, stirring with a whisk. Add dill “Spoon the dressing around the
mixture to lettuce mixture; toss to coat. Avocado Salad with sides of the bowl so it doesn’t
SERVES 8 (serving size: about 11/2 cups) Honey-Lime Vinaigrette land on the vegetables. That
way you can add more as
CALORIES 110; FAT 10g (sat 2g, unsat 7g);
HANDS- ON 5 M IN . needed.”
PROTEIN 3g; CARB 4g; FIBER 2g; SUGARS 2g
(added sugars 0g); SODIUM 203mg; CALC 7% TOTAL 5 M IN . —JENN LOUIS, PORTLAND,
DV; POTASSIUM 4% DV OREGON, CHEF
The tangy vinaigrette is a good match
for the radishes and rich avocado. “Don’t assemble or dress until
the last minute. Salads rarely
benefit from sitting around.”
2 Tbsp. extra-virgin olive oil —YOTAM OTTOLENGHI,
11/2 Tbsp. fresh lime juice COOKBOOK AUTHOR
2 tsp. honey
“I love to make yogurt dressings
1/4 tsp. kosher salt to add a creamy taste. I also
1/8 tsp. ground red pepper like to add
1 romaine lettuce heart, chopped lentils to a vinaigrette for an
unexpected texture.”
1 cup thinly sliced radishes
—SARA JENKINS, NEW YORK
1 ripe peeled avocado, diced CITY CHEF
vinegar or fresh lime juice for the This easy, beautiful salad features
white balsamic, adding a touch of the sweetness of heirloom carrots
honey if needed to replace the subtle and dates and the mild spiciness of
sweetness of the balsamic. Fresh mint French Breakfast radishes.
can stand in for the basil.
2 small heirloom carrots
2 cups cubed seedless watermelon 1 small golden beet, trimmed
1 cup chopped English cucumber 3 small French Breakfast radishes,
1 Tbsp. white balsamic vinegar trimmed
11/2 tsp. extra-virgin olive oil 4 cups loosely packed spring mix
1/4 tsp. kosher salt (about 4 oz.)
2 Tbsp. torn fresh basil 3 Tbsp. olive oil, divided
1/4 tsp. freshly ground black pepper 3 Tbsp. fresh lemon juice, divided
1/2 tsp. kosher salt, divided
Combine watermelon, cucumber, 1/4 tsp. cracked black pepper
vinegar, oil, and salt in a medium bowl; 1/4 cup tahini (sesame seed paste)
toss gently to coat. Sprinkle with basil 1 tsp. lemon zest
and pepper. 1 small garlic clove, grated
SERVES 4 (serving size: about 2/3 cup) CALORIES 5 Tbsp. warm water
46; FAT 2g (sat 0g, unsat 2g); PROTEIN 1g; CARB 8 pitted Medjool dates, torn into
8g; FIBER 0g; SUGARS 6g (added sugars 0g); small pieces
SODIUM 122mg; CALC 0% DV; POTASSIUM
3% DV 1. Using a vegetable peeler or
mandoline, shave carrots, beet, and
radishes lengthwise into 1/8-inch-thick
slices. Submerge slices in a large
bowl of ice water for 10 minutes.
Drain well; pat dry.
32
SHAVED
SPRING
VEGGIE SALAD
33
BABY ZUCCHINI
RIBBON SALAD
34
Garden Fresh
36
37
SPICY SOY
VINAIGRETTE
LEMON
VINAIGRETTE
38
Garden Fresh
FOR
TOTAL 5 M IN .
SUCCESS
4 Tbsp. canola oil
2 Tbsp. toasted sesame oil
1 Tbsp. reduced-sodium soy sauce
2 tsp. toasted sesame seeds
Few food upgrades are as easy 1 tsp. Sriracha chili sauce
as going from bottled salad
dressing to homemade Combine lemon juice, canola oil,
vinaigrette. Combine a few
pantry staples together, and sesame oil, soy sauce, sesame seeds,
you’ve got an additive-free, and chili sauce in a jar. Seal lid; shake
lower-sodium dressing that well for 30 seconds or until blended.
keeps for a week or longer.
There’s more flavor (and fewer SERVES 6 (serving size: 2 Tbsp.) CALORIES 133;
calories) in these than their FAT 14g (sat 1g, unsat 13g); PROTEIN 0g; CARB
store-bought counterparts; 2g; FIBER 0g; SUGARS 0g (added sugars 0g);
conventional vinaigrettes use SODIUM 113mg; CALC 0% DV; POTASSIUM
up to four times as much oil as 0% DV
vinegar or lemon juice, while
we use them in equal portions
for extra zest. Mustard-Chive
Vinaigrette
HANDS- ON 5 M IN .
TOTAL 5 M IN .
Lemon Vinaigrette
6 Tbsp. extra-virgin olive oil
HANDS- ON 5 M IN . 6 Tbsp. fresh lemon juice
TOTAL 5 M IN .
2 Tbsp. chopped fresh chives
6 Tbsp. extra-virgin olive oil 1 Tbsp. Dijon mustard
6 Tbsp. fresh lemon juice 1/4 tsp. kosher salt
MUSTARD-CHIVE 1/2 tsp. kosher salt 1/4 tsp. black pepper
VINAIGRETTE 1/2 tsp. freshly ground black pepper
Chopped fresh herbs (optional) Combine oil, lemon juice, chives,
mustard, salt, and pepper in a jar.
Combine oil, lemon juice, salt, and Seal lid; shake well for 30 seconds
pepper in a jar. Seal lid; shake well for or until blended.
30 seconds or until blended. Add fresh
SERVES 6 (serving size: 2 Tbsp.) CALORIES 133;
chopped herbs, if desired. FAT 14g (sat 2g, unsat 12g); PROTEIN 0g; CARB
1g; FIBER 0g; SUGARS 0g (added sugars 0g);
SERVES 6 (serving size: 2 Tbsp.) CALORIES 123;
SODIUM 140mg; CALC 0% DV; POTASSIUM
FAT 14g (sat 2g, unsat 11g); PROTEIN 0g; CARB
0% DV
0g; FIBER 0g; SUGARS 0g (added sugars 0g);
SODIUM 160mg; CALC 0% DV; POTASSIUM
0% DV
39
SUMMER
VEGGIE
PIZZA
p. 42
04.
NO-MEAT
MEALS
BEANS, GRAINS, AND FRESH VEGGIES
SHINE IN THESE EASY VEGETARIAN
MAIN DISHES.
40
41
No-Meat Meals
42 COOKING LIGHT
PASTA
PRIMAVERA
43
44
No-Meat Meals
45
No-Meat Meals
46 COOKING LIGHT
CHILI-CHEESE
SWEET POTATO
FRIES
47
GRILLED VEGGIE
SANDWICHES
48
No-Meat Meals
ME OVER
HANDS- ON 15 M IN .
TOTAL 15 M IN .
1/3 cup extra-virgin olive oil 1 ear fresh yellow corn, husk 1. Heat 1 tablespoon oil in a large
11/2 Tbsp. fresh lemon juice removed nonstick skillet over medium-high. Add
1 tsp. kosher salt 4 Tbsp. extra-virgin olive oil eggs and cook until whites are opaque
1/4 tsp. granulated sugar 1 Tbsp. sherry vinegar but yolks are still runny, about 11/2 to 2
4 cups cooked barley 1 tsp. Dijon mustard minutes. Flip and cook 1 minute.
1 (15-oz.) can no-salt-added 3/4 tsp. kosher salt Remove from heat and set aside.
chickpeas (garbanzo beans), 4 cups cooked farro
rinsed and drained 2. Whisk together sour cream, honey, 2
2 (3-oz.) Persian cucumbers, sliced
2 cups loosely packed baby arugula tablespoons lime juice, and 1/4 teaspoon
2 heirloom tomatoes, chopped
1/4 cup thinly sliced radishes salt in a small bowl; set aside. Toss
1/2 cup thinly sliced shallots
2 oz. feta cheese, crumbled (about together quinoa, black beans, avocado,
1/2 cup) 2 oz. goat cheese, crumbled
2 Tbsp. torn fresh basil leaves and remaining 1 tablespoon lime juice,
2 Tbsp. chopped fresh dill
1/2 teaspoon salt, and 2 tablespoons
1/2 tsp. lemon zest (optional)
1. Preheat a grill pan over high. Brush oil in large bowl. Divide black bean
Whisk together olive oil, lemon juice, corn with 1/2 tablespoon oil, and grill, mixture among serving dishes, and
salt, and sugar in a large bowl. Add turning every 2 minutes, until charred, top each with 1 egg, about 4 teaspoons
barley, chickpeas, arugula, radishes, about 8 to 9 minutes. Remove from grill sour cream mixture, 1 tablespoon
feta, and dill to dressing; toss to and cut kernels from cob; set aside. cilantro, and 1/2 tablespoon crumbled
combine. Divide among serving bowls, plantain chips.
2. Whisk together sherry vinegar,
and, if desired, sprinkle with lemon zest. mustard, salt, and 31/2 tablespoons oil in SERVES 4 (serving size: about 11/2 cups)
CALORIES 578; FAT 28g (sat 6g, unsat 20g);
SERVES 4 (serving size: about 11/2 cups) a bowl. Add farro, cucumbers, tomatoes, PROTEIN 21g; CARB 61g; FIBER 13g; SUGARS 4g
CALORIES 525; FAT 24g (sat 6g, unsat 18g); shallots, and corn to oil mixture; toss to (added sugars 0g); SODIUM 785mg; CALC 13%
PROTEIN 12g; CARB 64g; FIBER 10g; SUGARS
combine. Divide among serving bowls, DV; POTASSIUM 15% DV
3g (added sugars 0g); SODIUM 688mg; CALC
18% DV; POTASSIUM 9% DV and top with goat cheese and basil.
SERVES 4 (serving size: about 2 cups and 1/2 oz.
goat cheese) CALORIES 416; FAT 19g (sat 4g,
unsat 13g); PROTEIN 12g; CARB 63g; FIBER 10g;
SUGARS 4g (added sugars 0g); SODIUM 463mg;
CALC 3% DV; POTASSIUM 6% DV
50
CHARRED CORN-
AND-TOMATO
FARRO BOWLS
LEMONY
CHICKPEA-
ARUGULA
BARLEY BOWLS
BLACK BEAN-
AND-AVOCADO
QUINOA BOWLS
SUPER QUICK
GRAINS
When you need whole grains
in a hurry, turn to your micro-
wave. All of the grains are
available in pouches that you
can cook in the microwave in
about 90 seconds.
BARLEY/ LENTIL BLEND
1 (8.8-oz.) pouch = 13/4 cups cooked
BROWN RICE
1 (8.8-oz.) pouch = 13/4 cups cooked
FARRO
1 (8.8-oz.) pouch = 13/4 cups cooked
QUINOA
1 (8-oz.) pouch = 11/3 cups cooked
WILD RICE
1 (8.5-oz.) pouch = 11/2 cups cooked
51
CHICKEN
BREASTS WITH
BROWN BUTTER–
GARLIC TOMATO
SAUCE
p. 63
05.
DINNER IN
A HURRY
KEEP MEAL PREP STRESS-FREE WITH
THESE QUICK-COOKING RECIPES FOR
SEAFOOD, CHICKEN, BEEF, AND PORK.
52
53
Dinner in a Hurry
If you have time to fire up the grill 4 (6-oz.) center-cut skinless salmon Steaming is a gentle cooking method
instead of using a grill pan, skewer the fillets that preserves the natural flavors of all
potatoes before cooking so they are 1/2 tsp. fine sea salt the components of this well-balanced
easier to flip. 1/4 tsp. white or black pepper 15-minute meal.
1 Tbsp. canola oil, divided
Cooking spray 1 lemon, cut into wedges 4 (6-oz.) skin-on salmon fillets
1/4 cup extra-virgin olive oil, divided 1 tsp. kosher salt, divided
4 (6-oz.) mahi-mahi fillets, skinned 1. Using a long knife with a very sharp, 3/4 tsp. black pepper, divided
3/4 tsp. kosher salt, divided thin blade, slice each fillet horizontally 8 oz. trimmed haricots verts
1/2 tsp. black pepper into 2 thin pieces. Each piece will be (French green beans)
8 red potatoes, cut into wedges about 1/3 inch thick; one will resemble a 2 ears fresh corn, shucked and
speed bump. If the longer piece seems halved crosswise
2 Tbsp. water
potentially unwieldy to cook, cut it in 1/2 cup plain 2% reduced-fat Greek
1/2 cup chopped scallions yogurt
1/2 cup chopped fresh flat-leaf half crosswise. Repeat with remaining
11/2 Tbsp. chopped fresh dill plus
parsley fish. You’ll have 8 to 12 pieces total. more for garnish
11/2 Tbsp. fresh lemon juice 1 tsp. lemon zest plus 1 Tbsp. fresh
2. Put the fish on a plate, handsome
juice
1. Heat a grill pan over medium-high. side down. Season the back side with
1 Tbsp. water
Coat pan with cooking spray. Drizzle 11/2 salt and pepper. Set aside.
teaspoons olive oil over fish; sprinkle 3. Heat a large carbon steel skillet 1. Prepare a steamer with 2 stackable
with 1/2 teaspoon salt and pepper. Add over medium. Add 11/2 teaspoons oil, bamboo baskets in a large Dutch oven.
fish to pan; cook 5 minutes on each swirling to coat the bottom. When Line baskets with parchment paper. Add
side or until fish flakes easily when oil shimmers, add half of the fish, water to Dutch oven to a depth of 1 inch;
tested with a fork. handsome side down. Cook about 1 bring to a boil over high.
2. Place potatoes in a microwave-safe minute or until bottom half is opaque 2. Sprinkle salmon with 1/2 teaspoon salt
bowl with 2 tablespoons water; cover (cooked). Turn fish over; cook for and 1/4 teaspoon pepper. Place in 1
and microwave at high 2 minutes or about 30 seconds, until the pink bamboo basket. Place haricots verts
until crisp-tender. Combine potatoes, rawness is only faintly visible. Transfer and corn in second bamboo basket, and
11/2 teaspoons oil, and 1/4 teaspoon salt in the fish to a plate and pour off excess stack on salmon basket. Cover and
a bowl; toss. Add potatoes to grill pan; oil. Repeat procedure with remaining cook until fish flakes with a fork, 8 to
cook 5 minutes on each side or until 11/2 teaspoons oil and remaining fish. 10 minutes.
tender. Place potatoes in a bowl. Serve with lemon wedges.
3. Stir together yogurt, dill, lemon zest
SERVES 4 (serving size: about 41/2 oz. fish)
3. Place remaining 3 tablespoons oil, CALORIES 271; FAT 13g (sat 2g, unsat 7g); and juice, 1 tablespoon water, remaining
scallions, parsley, and juice in a mini PROTEIN 36g; CARB 0g; FIBER 0g; SUGARS 0g 1/2 teaspoon salt, and remaining 1/2
food processor; process until smooth. (added sugars 0g); SODIUM 373mg; CALC 2% teaspoon pepper. Drizzle sauce over
DV; POTASSIUM 17% DV
Add half of parsley mixture to salmon, corn, and beans. Garnish
potatoes; toss. Spoon remaining with dill.
parsley mixture over fish. SERVES 4 (serving size: 1 salmon fillet, about 2
SERVES 4 (serving size: 1 fillet and about 1/2 cup oz. beans, and 1 corn half) CALORIES 553; FAT
potatoes) CALORIES 360; FAT 16g (sat 2g, unsat 14g (sat 3g, unsat 10g); PROTEIN 51g; CARB 58g;
13g); PROTEIN 34g; CARB 20g; FIBER 3g; FIBER 17g; SUGARS 8g (added sugars 0g);
SUGARS 2g (added sugars 0g); SODIUM 536mg; SODIUM 591mg; CALC 16% DV; POTASSIUM
CALC 6% DV; POTASSIUM 28% DV 40% DV
54 COOKING LIGHT
SIMPLY
STEAMED
SALMON AND
CORN WITH
DILL YOGURT
55
SHORTCUT
SHRIMP
PAELLA
56
Dinner in a Hurry
Fresh shrimp stars in this fast take on A whole-grain protein bowl is the
paella; you could also use chicken Seared Tuna perfect solution when dinner needs to
thighs. We swap expensive saffron for be quick—as well as tasty, filling, and
with Shaved
turmeric to achieve the yellow color. healthy. Cook quinoa ahead of time
Buy peeled and deveined shrimp at Vegetable Salad (or buy precooked, available in
the seafood counter to keep prep time HANDS- ON 15 M IN . pouches near the rice).
at a minimum. TOTAL 15 M IN .
2 tsp. extra-virgin olive oil
Shaving raw root veggies into a
2 (8.8-oz.) pkgs. precooked brown 1 tsp. red wine vinegar
rice (such as Uncle Ben’s)
side-dish salad is a fantastic approach.
1/2 tsp. fresh lemon juice
11/2 Tbsp. canola oil
They’re ready in just a few minutes,
1/2 tsp. Dijon mustard
1/2 tsp. ground turmeric
their earthy flavors stay vibrant, and a
Dash of salt
1 cup sliced red bell pepper
simple vinaigrette tenderizes them
Dash of freshly ground black pepper
1 cup frozen green peas
without reducing their crunch.
1/2 cup cooked quinoa
1/3 cup water 1/4 cup unsalted canned chickpeas,
1/4 cup extra-virgin olive oil, divided
3/4 tsp. kosher salt rinsed and drained
1 Tbsp. rice vinegar
1/2 tsp. freshly ground black pepper 1/4 cup chopped cucumber
1 tsp. kosher salt, divided
11/2 lbs. peeled and deveined medium 1 Tbsp. crumbled feta cheese
shrimp 3/4 tsp. Dijon mustard
5 cherry tomatoes, halved
3/4 tsp. honey
1 (2.6-oz.) pouch solid white tuna in
1. Heat rice according to package 4 oz. baby gold beets, thinly shaved water
directions. 1 (4-oz.) fennel bulb, trimmed and
thinly shaved 1. Combine oil, vinegar, lemon juice,
2. Heat oil and turmeric in a medium
4 oz. baby turnips, thinly shaved mustard, salt, and pepper in a small
skillet over medium; cook 2 minutes,
1 Granny Smith apple, very thinly bowl, stirring well with a whisk.
stirring occasionally. Add rice, bell sliced
pepper, and next 4 ingredients; 2 tsp. toasted sesame seeds 2. Combine quinoa, chickpeas,
cook 3 minutes. Arrange shrimp over 4 (6-oz.) tuna steaks cucumber, feta cheese, tomatoes, and
rice mixture; cover and cook 6 minutes 1/2 tsp. black pepper tuna in a bowl. Drizzle with dressing;
or until shrimp are done and rice is 1 Tbsp. torn fennel fronds toss gently to coat.
slightly crisp. SERVES 1 (serving size: 13/4 cups) CALORIES 374;
1. Combine 2 tablespoons oil, vinegar, FAT 14g (sat 3g, unsat 10g); PROTEIN 27g; CARB
SERVES 4 (serving size: 11/2 cups) CALORIES 371;
FAT 10g (sat 1g, unsat 7g); PROTEIN 30g; CARB 1/2 teaspoon salt, mustard, and honey in 35g; FIBER 6g; SUGARS 4g (added sugars 0g);
43g; FIBER 5g; SUGARS 3g (added sugars 0g); SODIUM 460mg; CALC 11% DV; POTASSIUM
a large bowl. Add beets, fennel, turnips,
SODIUM 662mg; CALC 10% DV; POTASSIUM 11% DV
and apple; toss to coat. Sprinkle salad
6% DV
with sesame seeds.
This Middle Eastern–inspired Using curry paste is a quick and easy If we could make a crisp, fresh salad a
bowl is all about big flavor with way to add intense flavor to chicken. mandatory pizza topper, we would.
minimal effort. Be sure to rub the curry paste under Use a vegetable peeler to make the
the skin of the chicken thighs to keep zucchini ribbons.
12 oz. skinless, boneless rotisserie it from sticking or burning.
chicken breast, shredded (3 cups) 1 (12-in.) prebaked whole-grain
2 tsp. olive oil 11/2 Tbsp. red curry paste pizza crust (such as Mama Mary’s)
3/4 tsp. kosher salt, divided 1 tsp. lime zest Cooking spray
1/2 tsp. cumin, divided 1 garlic clove, grated 2 Tbsp. olive oil, divided
1/8 tsp. paprika 4 (6-oz.) bone-in, skin-on chicken 5 tsp. ground coriander, divided
1/2 cup plain 2% reduced-fat Greek thighs 1 tsp. black pepper, divided
yogurt 5/8 tsp. kosher salt 8 oz. skinless, boneless rotisserie
1 Tbsp. fresh lemon juice 1/2 tsp. black pepper chicken breast, shredded (about
1 Tbsp. tahini (sesame seed paste) 2 cups)
1 Tbsp. canola oil
1 tsp. minced garlic 1/3 cup crumbled feta cheese (11/2 oz.)
1 (8.5-oz.) pkg. precooked farro 1. Preheat oven to 450°F. Combine 1 medium zucchini, halved
lengthwise, seeded, and shaved
2 cups chopped English cucumber red curry paste, lime zest, and garlic into long ribbons
2 cups halved cherry tomatoes in a bowl. Fresh cilantro (optional)
1 (15-oz.) can unsalted chickpeas,
rinsed and drained 2. Pat chicken thighs dry with paper
1. Preheat oven to 450°F with oven rack
2 Tbsp. chopped fresh parsley towels. Loosen skin by gently pushing
in middle. Place crust on a baking sheet;
1/4 tsp. freshly ground black pepper fingers between skin and meat (do not
coat both sides of crust with cooking
detach skin). Rub curry paste mixture
spray. Place pan in oven; immediately
1. Place chicken and oil in a large bowl; evenly under skin of each thigh.
reduce temperature to 425°F. Bake at
toss to coat. Combine 1/2 teaspoon salt, Combine kosher salt and black pepper;
425°F for 14 minutes, flipping the crust
1/4 teaspoon cumin, and paprika in a sprinkle over chicken.
halfway through cooking. Remove pan
bowl. Add spice mixture to chicken
3. Heat a large ovenproof skillet over from oven.
mixture; toss to coat.
medium-high. Add canola oil. Add
2. Preheat broiler to high. Combine 1
2. Combine 1/4 teaspoon salt, 1/4 chicken, skin side down; cook until
tablespoon oil, 1 tablespoon coriander,
teaspoon cumin, yogurt, lemon juice, skin is browned and crisp, about 8
1/2 teaspoon pepper, and chicken in a
tahini, and garlic in a bowl. Set aside. minutes. Turn thighs. Place skillet in
bowl; toss to coat. Top crust with
oven; bake at 450°F until cooked
3. Heat farro according to package chicken mixture, leaving a 1/4-inch
through, 10 to 12 minutes.
directions. Place 1/2 cup farro in each of border. Sprinkle feta evenly over pizza.
4 bowls. Top each serving with 3/4 cup SERVES 4 (serving size: 1 thigh) CALORIES 265; Broil 2 minutes or until the crust is
FAT 18g (sat 4g, unsat 12g); PROTEIN 23g; CARB
chicken mixture, 1/2 cup cucumber, 1/2 2g; FIBER 1g; SUGARS 0g (added sugars 0g); golden and crisp.
cup tomatoes, 1/3 cup chickpeas, and 21/2 SODIUM; 546mg; CALC 1% DV; POTASSIUM
7% DV 3. Combine remaining 1 tablespoon oil,
tablespoons Greek yogurt mixture. Top
2 teaspoons coriander, 1/2 teaspoon
with parsley and black pepper.
pepper, and zucchini in a bowl; toss to
SERVES 4 (serving size: 1 bowl) CALORIES 395; coat. Top pizza with zucchini mixture.
FAT 9g (sat 2g, unsat 5g); PROTEIN 36g; CARB
42g; FIBER 7g; SUGARS 5g (added sugars 0g); Garnish with cilantro, if desired, and cut
SODIUM 677mg; CALC 12% DV; POTASSIUM pizza into 8 slices.
21% DV
SERVES 4 (serving size: 2 slices) CALORIES 338;
FAT 16g (sat 4g, unsat 11g); PROTEIN 23g; CARB
32g; FIBER 5g; SUGARS 5g (added sugars 0g);
SODIUM 646mg; CALC 13% DV; POTASSIUM
10% DV
58 COOKING LIGHT
ZUCCHINI-
RIBBON
PIZZA WITH
CHICKEN
Kitchen Confidential
Ground coriander is an
aromatic spice that imparts
an earthy, spicy-sweet
flavor with citrus notes.
Coriander comes from
the seeds of the cilantro
plant, but the flavor is vastly
different from that of the
leaves.
MALAYSIAN
CURRY RUB
KANSAS CITY
DRY RUB
JAMAICAN
RUB
MOROCCAN
RUB
SOUTHWESTERN
RUB
60
Dinner in a Hurry
RUB IT IN
Keep these easy, aromatic spice rubs on hand to
add flavor to beef, chicken, and pork. They have
little or no added moisture, so they cook to a light
crust—not chunky or thick, just a thin coating that
enhances a food’s basic flavors. You may want to
double or triple the recipes so you’ll have extra on Malaysian Curry Rub
hand the next time you grill. HANDS- ON 5 M IN .
TOTAL 5 M IN .
61
KALAMATA-
BALSAMIC
CHICKEN
WITH FETA
62
Dinner in a Hurry
To keep the total time to 15 minutes, HANDS- ON 15 M IN . Coconut water’s natural sweetness
TOTAL 15 M IN .
start cooking the chicken first. It will eliminates the need for added sugar.
be done by the time the other Browned butter is the quick cook’s
ingredients are ready. Serve with orzo, best-kept secret: It takes less than 2 2 (10-oz.) boneless, skinless
which you can cook in a saucepan minutes to caramelize the milk solids chicken breasts
while the chicken is cooking. in butter for a fragrant, nutty note. 1/2 tsp. plus a dash of sea salt
1/8 tsp. paprika
4 (6-oz.) boneless, skinless chicken 4 (6-oz.) boneless, skinless chicken 11/2 Tbsp. virgin coconut oil, divided
breast halves breasts 1/3 cup unsweetened pulp-free
1/2 tsp. freshly ground black pepper 3/4 tsp. kosher salt, divided coconut water, divided
Cooking spray 3/4 tsp. black pepper, divided 1 small shallot, halved and thinly
1 cup grape tomatoes, halved sliced lengthwise
2 Tbsp. olive oil, divided
16 pitted kalamata olives, halved 1 Tbsp. minced garlic
2 Tbsp. unsalted butter
3 Tbsp. light balsamic vinaigrette 8 oz. sugar snap peas, trimmed
6 garlic cloves, sliced
3 Tbsp. crumbled feta cheese 1 (4-oz.) red bell pepper, trimmed
2 cups halved grape tomatoes and cut diagonally into strips
2 Tbsp. small fresh basil leaves 3 Tbsp. fresh flat-leaf parsley
(optional) Dash of freshly ground black pepper
leaves
1. Sprinkle chicken evenly with pepper. 1. Pat chicken dry with paper towels and
1. Place chicken breasts on a cutting
Heat a large nonstick skillet over rub with 1/2 teaspoon salt and paprika.
board; pound to a 1/2-inch-thickness
medium-high. Coat pan with cooking Melt 1 tablespoon coconut oil in a
using a meat mallet or small, heavy
spray. Cook chicken 5 to 6 minutes on nonstick skillet over medium-high.
skillet (all four breasts should fit in one
each side or until done. Remove from When oil is shimmering, add chicken,
large skillet). Sprinkle chicken with 1/2
pan; keep warm. rounded side down. Cook until
teaspoon salt and 1/2 teaspoon pepper.
browned, about 4 minutes per side.
2. While chicken cooks, combine 2. Heat 1 tablespoon oil in a large skillet Remove from pan; keep warm. Do not
tomatoes, olives, and vinaigrette in a over medium-high. Add chicken to pan; wipe skillet clean. Reduce heat to
medium bowl. cook 4 to 5 minutes on each side or medium-low; add 1/4 cup coconut water.
3. Add tomato mixture to pan; cook 1 to until done. Remove from pan; keep Cook, without stirring, until liquid
2 minutes or until tomatoes soften. warm. Do not wipe pan clean. reduces to about 21/2 tablespoons,
Spoon over chicken. Top evenly with about 1 minute. Pour pan sauce over
3. Reduce heat to medium. Add
cheese and, if desired, basil. chicken. Do not wipe skillet clean.
remaining 1 tablespoon oil, 1/4 teaspoon
SERVES 4 (serving size: 1 chicken breast half, 1/4 salt, 1/4 teaspoon pepper, butter, and 2. Add remaining 11/2 teaspoons coconut
cup tomato mixture, and 3/4 tablespoon cheese) garlic to drippings in pan; cook 2 oil, shallot, and garlic to skillet. Sauté
CALORIES 293; FAT 12g (sat 2g, unsat 5g);
PROTEIN 40g; CARB 6g; FIBER 1g; SUGARS 1g minutes or until butter just begins over medium until aromatic, about 30
(added sugars 0g); SODIUM 565mg; CALC 4% to brown, stirring frequently. Stir in seconds. Add snap peas, bell pepper,
DV; POTASSIUM 12% DV the tomatoes, and cook 2 minutes and a dash of salt and pepper. Cook,
or until the tomatoes are wilted. stirring constantly, until hot, about 1
Spoon tomato mixture over chicken; minute. Add remaining coconut water;
sprinkle with parsley. cook until vegetables are crisp-tender.
SERVES 4 (serving size: 1 chicken breast and Remove from heat. Slice chicken and
about 1/3 cup tomato mixture) CALORIES 341; serve with vegetables and pan juices.
FAT 17g (sat 6g, unsat 10g); PROTEIN 39g;
CARB 5g; FIBER 1g; SUGARS 4g (added sugars SERVES 4 (serving size: about 5 oz. chicken and
0g); SODIUM 443mg; CALC 4% DV; POTASSIUM 1/2 cup vegetables) CALORIES 243; FAT 9g (sat
17% DV 5g, unsat 2g); PROTEIN 31g; CARB 9g; FIBER 2g;
SUGARS 4g (added sugars 0g); SODIUM 341mg;
CALC 5% DV; POTASSIUM 16% DV
HERBED
ROASTED NEW
POTATOES
P. 80
64
Dinner in a Hurry
Kitchen Confidential
Kalamata olives are large,
dark purple olives with
a meaty texture. Most
of the fat in olives is
monounsaturated, a heart-
healthy type of fat.
65
Dinner in a Hurry
66
67
Dinner in a Hurry
In addition to being
the lowest-calorie
nut, pistachios pack
a balanced mix of
Pistachio-Crusted heart-healthy fat, Grilled Peach
gut-friendly fiber,
Pork Cutlets and eye-healthy Barbecue Pork Chops
antioxidants.
HANDS- ON 15 M IN . HANDS- ON 4 M IN .
TOTAL 15 M IN . TOTAL 13 M IN .
68 COOKING LIGHT
GRILLED PEACH
BARBECUE
PORK CHOPS
69
06.
SIDEKICKS
ROUND OUT YOUR MEALS WITH QUICK
AND EASY SIDE DISHES FEATURING SIMPLY
SEASONED VEGGIES.
EARLY
SUMMER
SUCCOTASH
p. 75
70
71
Sidekicks
Asparagus with Lemon- 1 Tbsp. toasted sesame oil 2. Heat oil in a large skillet over
14 oz. trimmed Broccolini medium-high. Add cauliflower; cook,
Basil Yogurt Sauce
1/2 cup water stirring occasionally, 3 minutes. Stir in
HANDS- ON 4 M IN . 1/2 cup sliced scallions cilantro mixture; cook, stirring
TOTAL 6 M IN .
2 tsp. fish sauce occasionally, 2 minutes or to desired
Crisp asparagus spears topped with a 1 tsp. sambal oelek (ground fresh texture. Stir in lime juice and salt.
creamy, lemon-accented sauce make chile paste)
SERVES 4 (serving size: 1/2 cup) CALORIES 99;
a perfect side dish for roasted chicken, 1 tsp. fresh lime juice FAT 7g (sat 1g, unsat 6g); PROTEIN 3g; CARB 8g;
pork loin, or lean ham. 1/4 tsp. sugar FIBER 3g; SUGARS 3g (added sugars 0g);
1/4 tsp. crushed red pepper (optional) SODIUM 217mg; CALC 3% DV; POTASSIUM
11% DV
1 lb. asparagus spears
1. Heat sesame oil in a large skillet over
1/2 cup low-fat Greek yogurt
2 Tbsp. chopped fresh basil
medium-high. Add Broccolini; stir-fry 1 Smoky Grilled Corn
minute. Add water; cook 5 minutes or
1/2 tsp. lemon zest HANDS- ON 3 M IN .
until crisp-tender, stirring occasionally.
2 Tbsp. fresh lemon juice TOTAL 13 M IN .
1/4 tsp. salt 2. Stir in scallions, fish sauce, sambal
The trifecta of chili powder, cumin,
1/4 tsp. freshly ground black pepper oelek, lime juice, sugar, and, if desired,
and paprika creates a spicy, smoky
crushed red pepper. Cook 1 to 2
1. Snap off tough ends of asparagus.
crust that turns this grilled corn into
minutes or until liquid evaporates.
Cook asparagus in boiling water to
an irresistible side.
SERVES 6 (serving size: about 2/3 cup) CALORIES
cover 2 minutes or until crisp-tender; 53; FAT 2g (sat 0g, unsat 2g); PROTEIN 3g; CARB
21/2 Tbsp. unsalted butter, melted
drain. Plunge asparagus into ice water, 6g; FIBER 1g; SUGARS 2g (added sugars 0g);
SODIUM 223mg; CALC 5% DV; POTASSIUM 1 tsp. kosher salt
and drain.
7% DV 1/2 tsp. chili powder
2. Combine yogurt and remaining 1/2 tsp. smoked paprika
ingredients in a small bowl. Spoon
Green Cauliflower Rice 1/2 tsp. ground cumin
over asparagus. 1/2 tsp. pepper
HANDS- ON 10 M IN . 6 fresh ears corn
SERVES 4 (serving size: 1/4 of asparagus and
TOTAL 10 M IN .
2 Tbsp. sauce); CALORIES 46; FAT 1g (sat 0g, 3 Tbsp. finely chopped fresh chives
unsat 0g); PROTEIN 5g; CARB 6.8g; FIBER 3g;
SODIUM 155mg; CALC 5% DV; POTASSIUM
If you can’t find premade fresh
cauliflower crumbles, coarsely chop 1. Preheat a grill to medium-high (400°F
6% DV
1 pound cauliflower; place in a food to 450°F). Stir together butter, salt, chili
processor, and pulse in short bursts powder, paprika, cumin, and pepper in a
Stir-Fried Broccolini until small, rice-size crumbles form. small bowl. Brush mixture over corn.
HANDS- ON 10 M IN . 2. Place corn on grate, and grill,
TOTAL 10 M IN . 1 cup coarsely chopped fresh uncovered, until tender and lightly
cilantro leaves and stems
The Broccolini stays perfectly al charred, 10 to 12 minutes, turning often.
1/2 cup coarsely chopped white
dente while picking up a nice bit of onion Sprinkle corn evenly with chives.
sear from the hot pan. Fish sauce and 1 garlic clove SERVES 6 (serving size: 1 ear) CALORIES 132;
sambal oelek (ground fresh chile 1 seeded jalapeño FAT 6g (sat 3g, unsat 3g); PROTEIN 4g; CARB
19g; FIBER 2g; SUGARS 6g (added sugars 0g);
paste, available in the international 2 Tbsp. olive oil SODIUM 343mg; CALC 1% DV; POTASSIUM
aisle) give this side a Vietnamese 1 lb. fresh cauliflower crumbles or 6% DV
profile. If you don’t have fish sauce riced cauliflower (about 4 cups)
on hand, use soy sauce. 1 tsp. fresh lime juice
3/8 tsp. kosher salt
72 COOKING LIGHT
SMOKY
GRILLED
CORN
73
SAUTÉED BABY
ZUCCHINI
WITH PECANS
AND MINT
74
Sidekicks
Kitchen Confidential
It’s a myth that sweet corn
is high in sugar. It may be
sweeter than some other
vegetables, but there are
only 6 grams of natural
sugar in one ear. An ear
of fresh corn has less
than half the natural sugar
of a banana, and about
one-third the sugar of a
medium-size apple.
75
Sidekicks
Southern recipe uses a rolling pin to making this side dish that much easier 2 (1-oz.) slices whole-grain bread
gently break open the okra pods by to bring together. Serve this herby 3 tsp. extra-virgin olive oil, divided
rolling from the tip to the stem end. side with roast beef or lamb. Stir any 8 oz. trimmed fresh sugar snap
leftover peas into an Indian-style peas
1 lb. fresh okra curry on another night. 2 Tbsp. grated Pecorino Romano
3/4 cup low-fat buttermilk cheese (about 1 oz.), divided
1 large egg 11/2 tsp. lemon zest
2 Tbsp. olive oil
1 cup fine yellow cornmeal 2 tsp. fresh lemon juice
11/2 tsp. curry powder
3/4 tsp. kosher salt 1/2 tsp. black pepper
4 garlic cloves, sliced
1/2 tsp. pepper 1/8 tsp. kosher salt
1 cup frozen green peas, thawed
2 Tbsp. canola oil 1 (8-oz.) pkg. trimmed fresh sugar 1. Pulse bread in a small (or mini) food
Cooking spray snap peas
processor until coarsely crumbled,
1/4 cup torn fresh mint
1. Preheat oven to 450°F with baking about 10 times.
1/2 tsp. lime zest
sheet in oven. Gently smash okra with 1 tsp. fresh lime juice 2. Heat 11/2 tsp. oil in a medium skillet
a rolling pin. 1/4 tsp. kosher salt over medium-high. Add sugar snap
2. Whisk together buttermilk and egg in peas, and cook, stirring often, until
Combine olive oil, curry powder, and crisp-tender, about 3 to 4 minutes.
a bowl. Add okra; let stand 3 minutes.
garlic in a medium skillet over medium. Transfer peas to a large bowl.
3. Combine cornmeal, salt, and pepper Cook 3 minutes or until garlic is
in a bowl; dredge okra in mixture. fragrant, stirring frequently. Add green 3. Heat remaining 11/2 tsp. oil in skillet;
peas and sugar snap peas; cook 3 add breadcrumbs, and cook, stirring
4. Add canola oil to hot pan; tilt pan to often, until golden, about 5 minutes.
minutes. Stir in mint, lime zest, lime
coat. Add okra; coat with cooking spray. Remove from heat, and stir in 1
juice, and salt. Serve immediately.
Bake at 450°F until crisp, 25 to 30 tablespoon cheese, lemon zest, lemon
minutes, turning once. SERVES 4 (serving size: 1/2 cup) CALORIES 118;
FAT 7g (sat 1g, unsat 6g); PROTEIN 4g; CARB juice, black pepper, and salt. Toss
SERVES 8 (serving size: 3/4 cup) CALORIES 142; 10g; FIBER 3g; SUGARS 4g (added sugars 0g); breadcrumb mixture with peas. Sprinkle
FAT 4g (sat 1g, unsat 3g); PROTEIN 4g; CARB SODIUM 165mg; CALC 5% DV; POTASSIUM with 1 tablespoon cheese. Serve warm.
21g; FIBER 2g; SUGARS 2g (added sugars 0g); 6% DV
SODIUM 237mg; CALC 8% DV; POTASSIUM SERVES 4 (serving size: 3/4 cup) CALORIES 122;
5% DV FAT 6g (sat 2g, unsat 3g); PROTEIN 5g; CARB
11g; FIBER 3g; SUGARS 3g (added sugars 0g);
SODIUM 253mg; CALC 10% DV; POTASSIUM
Kitchen Confidential 1% DV
76 COOKING LIGHT
SNAP PEAS WITH
BREADCRUMBS
AND PECORINO
77
SALT AND
PEPPER
TOMATOES
78
Sidekicks
No effort required to turn sliced Shishito peppers are mild, thin- Rely on the convenience of
summer tomatoes into a beautiful skinned peppers that have a secret— prechopped bell pepper for this
and tasty side dish. Just top with about one in eight has a surprising colorful side dish. You can find
feta, sprinkle with salt and pepper, kick of heat. For a milder dish, prechopped veggies in the produce
and serve. substitute mini bell peppers. section of the supermarket. We love
this vegetable medley with grilled
2 red tomatoes, each cut into 5 2 Tbsp. canola oil fish or chicken.
slices
12 oz. shishito peppers
2 yellow tomatoes, each cut into 4 1 tsp. olive oil
slices 1/2 cup sliced yellow onion
1/4 tsp. five-spice powder 1 zucchini, quartered lengthwise
1/4 cup crumbled reduced-fat feta and cut into 2-in. pieces
cheese (about 1 oz.) 2 cups halved cherry tomatoes
1 cup refrigerated chopped tricolor
1/4 tsp. freshly ground black pepper 2 Tbsp. sliced fresh basil bell pepper
1/8 tsp. salt 11/2 Tbsp. lower-sodium soy sauce 1 garlic clove, minced
Fresh basil leaves (optional) 1 Tbsp. balsamic vinegar 1/4 tsp. salt
1/2 tsp. black pepper
Alternately overlap tomato slices on a 1 tsp. sesame seeds, toasted Heat a large nonstick skillet over
platter; sprinkle with cheese, pepper, medium-high. Add oil; swirl to coat. Add
and salt. Cover and chill until ready to 1. Heat a large skillet over high. Add zucchini, bell pepper, garlic, and salt;
serve. Garnish with basil, if desired. canola oil and peppers; cook until sauté until tender, 6 to 7 minutes.
SERVES 6 (serving size: 3 tomato slices and 2 lightly browned, 4 to 5 minutes.
SERVES 4 (serving size: 1/2 cup) CALORIES 36;
tsp. cheese) CALORIES 27; FAT 1g (sat 0g, unsat FAT 1g (sat 0g, unsat 1g); PROTEIN 1g; CARB 5g;
0g); PROTEIN 2g; CARB 4g; FIBER 1g; SUGARS 2. Add yellow onion and five-spice
FIBER 1g; SUGARS 3g (added sugars 0g);
2g (added sugars 0g); SODIUM 127mg; CALC 2% powder to pepper mixture; cook 2 SODIUM 156mg; CALC 2% DV; POTASSIUM
DV; POTASSIUM 5% DV
minutes. Add tomatoes; cook 2 minutes. 6% DV
Remove from heat. Stir in basil, soy
sauce, balsamic vinegar, and black
pepper. Sprinkle with sesame seeds.
SERVES 4 (serving size: about 1 cup) CALORIES
113; FAT 8g (sat 1g, unsat 7g); PROTEIN 2g; CARB
10g; FIBER 2g; SUGARS 3g (added sugars 0g);
Toast sesame seeds
SODIUM 223mg; CALC 2% DV; POTASSIUM
5% DV
in a dry skillet
over medium 1 to
2 minutes or until
lightly browned,
stirring frequently.
sizzle, about 2 minutes. Add shallots This recipe is easily doubled and
and curry powder; cook 2 minutes. Add great as a side dish to beef or
baby spinach to pan in batches, stirring lamb, or to serve with scrambled
until wilted before adding more. Stir in eggs for breakfast.
yogurt and salt.
SERVES 4 (serving size: about 1/2 cup) CALORIES 1Tbsp. chopped fresh thyme
126; FAT 7g (sat 2g, unsat 5g); PROTEIN 6g; 2 tsp. olive oil
CARB 10g; FIBER 4g; SUGARS 3g (added sugars
0g); SODIUM 221mg; CALC 15% DV; POTASSIUM 1/4tsp. kosher salt
4% DV 1/4tsp. black pepper
8 oz. baby red potatoes, cut into
wedges
Fried Green Tomatoes 1 Tbsp. chopped fresh flat-leaf
parsley
HANDS- ON 5 M IN .
TOTAL 12 M IN .
1. Preheat oven to 425°F.
This lightened version of a Southern
2. Combine first 5 ingredients in a bowl;
classic boasts all the flavor of the
toss to coat. Spread potato mixture in a
traditional version with only 4 grams
single layer on a parchment paper–
of fat per serving.
lined baking sheet. Bake at 425°F for 20
minutes or until tender, stirring once
1/4cup fat-free buttermilk
after 10 minutes. Top with parsley.
1large egg white
1/3cup yellow cornmeal SERVES 2 (serving size: about 1/2 cup) CALORIES
122; FAT 5g (sat 1g, unsat 4g); PROTEIN 2g;
2 Tbsp. all-purpose flour CARB 19g; FIBER 2g; SUGARS 1g (added sugars
1/4tsp. freshly ground black pepper 0g); SODIUM 262mg; CALC 2% DV; POTASSIUM
8 (1/4-in.-thick) slices green tomato 11% DV
(about 2 medium tomatoes)
1 Tbsp. canola oil
Cooking spray
80
Sidekicks
HERBED
ROASTED
NEW
POTATOES
81
07.
SIMPLY
SWEET
EACH OF THESE EASY, GOOD-FOR-YOU
DESSERTS MAKES AN IDEAL ENDING
TO ANY SPEEDY MEAL.
CINNAMON
CRISPS WITH
BLACKBERRIES
AND YOGURT
p. 84
82
83
Simply Sweet
84 COOKING LIGHT
BALSAMIC
STRAWBERRIES
OVER ANGEL
FOOD CAKE
85
RASPBERRY-
CHOCOLATE
PARFAITS
86
Simply Sweet
Raspberry-Chocolate Bittersweet
4. Once gelée is set, use a knife to cut it
Parfaits chocolate is into a crosshatch pattern in order to
generally darker create small cubes. Top gelée cubes
HANDS- ON 15 M IN . and less sweet with macerated strawberries and serve.
TOTAL 20 M IN . than semisweet
chocolate. SERVES 6 (serving size: about 1∕2 cup gelatin and
Topping fresh fruit with just a bit of 1∕3 cup strawberries) CALORIES 160; FAT 0g (sat
0g, unsat 0g); PROTEIN 2g; CARB 20g; FIBER 1g;
bittersweet chocolate adds an extra
SUGARS 16g (added sugars 14g); SODIUM 4mg;
layer of flavor and makes this easy CALC 1% DV; POTASSIUM 2% DV
dessert seem quite decadent. Champagne Gelée
with Strawberries Coffee-Drenched
2 (6-oz.) pkgs. fresh raspberries,
divided HANDS- ON 10 M IN .
TOTAL 10 M IN . PLUS 1 H R. CH ILLING
Ice Cream with
1∕4 cup sugar
Bananas and Peanuts
2 Tbsp. fresh orange juice Treat yourself to a simple seasonal
1 cup vanilla frozen Greek yogurt HANDS- ON 7 M IN .
dessert that’s basically Champagne
TOTAL 7 M IN .
1 oz. shaved bittersweet chocolate in a bowl. Unlike some classic gelatin
(about 1∕4 cup)
desserts, this one—relying on a Think of this treat as a deconstructed
1. Combine 1 package raspberries, high-quality sparkler—is quite banana split with coffee and
sugar, and juice in a small saucepan elegant. You can cut the set gelée chocolate. You can substitute strong
over medium-high; bring to a boil. into a crosshatch pattern for small brewed coffee for the espresso or use
Reduce heat, and simmer 8 minutes, cubes that look like sparkly diamonds instant coffee/espresso granules to
stirring occasionally to break up berries. in the bowl. make the coffee. A vegetable peeler is
Place raspberry mixture and remaining
a great tool to make chocolate curls
package raspberries in a medium bowl; 3 cups Champagne, prosecco, or from a bar of chocolate.
cava, divided
cool 5 minutes in freezer.
41∕2 tsp. powdered unflavored gelatin 2 cups vanilla low-fat ice cream
2. Place 2 tablespoons yogurt in each 6 Tbsp. plus 2 tsp. sugar, divided 2 medium bananas, sliced
of 4 glasses. Top each serving with 3 1 pt. strawberries 1∕2cup hot brewed espresso
tablespoons raspberry mixture and 11∕2 2 Tbsp. chopped, dry-roasted
teaspoons chocolate shavings. Repeat 1. Pour 1∕4 cup Champagne into a peanuts
procedure with remaining yogurt, small saucepan; sprinkle gelatin evenly 2 Tbsp. dark chocolate curls (about
over top. (It will become soft and 1∕2 oz.)
raspberry mixture, and chocolate.
absorb the liquid.) Heat mixture over
SERVES 4 (serving size: 1 parfait) CALORIES 198; Spoon ice cream into bowls. Top
FAT 3g (sat 2g, unsat 0g); PROTEIN 6g; CARB
low, stirring constantly, until gelatin
dissolves completely. with banana, espresso, peanuts,
39g; FIBER 6g; SUGARS 20g (added sugars 13g);
SODIUM 31mg; CALCIUM 3% DV; POTASSIUM and chocolate.
3% DV 2. In a large bowl, combine 6
SERVES 4 (serving size: 1∕2 cup ice cream, 1∕2
tablespoons sugar and remaining 23∕4 banana, 2 Tbsp. espresso, 11∕2 tsp. peanuts, and
cups Champagne. It will foam, but the 11∕2 tsp. chocolate) CALORIES 214; FAT 6g (sat 2g,
unsat 2g); PROTEIN 5g; CARB 37g; FIBER 3g;
bubbles will subside after a minute. Stir
SUGARS 29g (added sugars 13g); SODIUM
in gelatin mixture, making sure it is 107mg; CALC 10% DV; POTASSIUM 7% DV
evenly incorporated. Pour into a square
or rectangular container so that the
liquid is about 1 to 2 inches deep. Cover
and chill in refrigerator until set, about 1
hour. The longer it chills, the more set it
will become.
WE ALL SCREAM
FOR NICE CREAM
A blend between frozen yogurt and ice cream,
“nice” cream is one of the easiest and healthiest
ways to satisfy your sweet tooth with very little
sugar or fat. Made with just a frozen banana, your
choice of milk, and any toppings, you’ll never be
limited to the ice cream flavors at the grocery store.
All you need to get started is a blender.
MINT
CHOCOLATE
CHIP NICE
CREAM
88
Simply Sweet
ALMOND-
CHOCOLATE
NICE CREAM
STRAWBERRY-
BANANA NICE
CREAM
89
LAST-MINUTE
TROPICAL
SHERBET
90
Simply Sweet
Kitchen Confidential
Tahini is a paste made
from toasted and ground
sesame seeds. It’s typically
used in hummus, but can
also add a wonderful nutty
flavor to sweets.
92
93
FROM THE
MEAL PLANNING
MADE EASY
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the food you like to eat. Visit cookinglightdiet.com/20off to get started today.
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COOKING20
Easy Greek Salmon Bowls 1. Sprinkle salmon with dill, oregano, Add 1⁄4 cup lemon dressing to
and 1⁄4 teaspoon salt. Heat 1 spinach mixture; toss to combine.
HANDS- ON 20 M I N .
TOTAL 20 M I N . tablespoon oil in a large nonstick
4. To serve, spoon 3⁄4 cup quinoa
skillet over medium-high. Add
4 (5-oz.) skin-on salmon fillets mixture into each of 4 bowls.
salmon, skin side up, to skillet; cook
1
∕2 tsp. dried dill Arrange 1⁄2 cup tomatoes, 1⁄2 cup
2 to 3 minutes per side for medium.
1
∕2 tsp. dried oregano cucumber, and 1⁄3 cup cooked
Set aside.
1 tsp. kosher salt, divided haricots verts in each bowl. Drizzle
5 Tbsp. canola oil, divided 2. Fill a large bowl with ice water. with remaining dressing, and
1 (8-oz.) pkg. haricots verts Cook haricots verts according to sprinkle with remaining 3⁄4 teaspoon
3 cups packed baby spinach leaves, package directions; place in ice salt. Top each bowl with 1 flaked
finely chopped water until completely cool, about 1 salmon fillet and 1 tablespoon
1 1∕2 cups cooked quinoa minute. Pat dry. feta cheese.
1
∕2 cup chopped fresh flat-leaf parsley
3. Toss together spinach, quinoa, SERVES 4 (serving size: 3⁄4 cup quinoa
1
∕4 cup fresh lemon juice mixture, 1 salmon fi llet, and 1 1⁄3 cups
1 tsp. honey and parsley in a bowl. Whisk vegetables); CALORIES 527; FAT 29g;
2 cups halved grape tomatoes together lemon juice, honey, and PROTEIN 39g; CARB 29g; FIBER 7g;
remaining 1⁄4 cup oil in a small bowl. SODIUM 683mg
2 cups chopped English cucumber
1
∕4 cup crumbled feta cheese
94
Recipe Index
COOKING LIGHT | 5-INGREDIENT 15-MINUTE RECIPES
Vegetarian
At Cooking Light, our team of food editors, experienced cooks, and dietitians builds recipes with whole foods,
whole grains, and bigger portions of plants and seafood than meat. We emphasize oil-based fats more than
saturated, and we promote a balanced diet low in processed foods and added sugars. We also promote foods
that contain specific disease-fighting benefits: antioxidants, fermented foods, and anti-inflammatory foods.
We use ingredients that are high in saturated fats, sodium, and added sugars in small amounts as flavor-boosting
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containing artificial sweeteners or trans fats (partially hydrogenated oils).
SEAFOOD
5 ounces cooked
POULTRY
4½ ounces cooked
white meat or
DAILY AMOUNTS 3 ounces cooked
dark meat
96 COOKING LIGHT