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Comforting
Soups
and Stews
Creamy
Chicken and
Wild Rice
Soup
RECIPE P. 37
OCTOBER 2017
FlexWash™
One machine.
Two washers.
Live beautiful
10.17
4 6 138
Editor’s Note What’s Cooking Recipe Index
15 69 83
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
10.17
3 Things
You Can’t
Google—Yet
1
GOOD BEANS
2
and company is coming over tonight, so I scrounge
I
T’S SATURDAY MORNING
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.
coleandmason.com
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
hunter@cookinglight.com
@notesfromacook
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What’s Cooking 6
@ CL Headquarters
PHOTOGRAPHY (CLOCKWISE FROM TOP LEFT): KELSEY HANSEN, JENNIFER CAUSEY, TIME INC. VIDEO STUDIOS, LAURA WRIGHT
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
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for a chance to should be adding
be featured. to your diet.
Reach us anytime on Facebook, Instagram, Pinterest, and Twitter. Or, email us at letters@cookinglight.com.
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OCTOBER 2017 / COOKINGLIGHT.COM Trending content courtesy of our sister brand TIME
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15
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.
PHOTOGRAPHY: CAITLIN BENSEL; FOOD ST YLING: CHELSEA ZIMMER; PROP ST YLING: LINDSEY LOWER
SPEEDY TURKEY
LETTUCE CUPS
These refreshing
wraps are all about the
crunch. Find the
recipe on page 16.
20-Minute Mains
Thai Turkey
Lettuce Cups
Active: 20 min.
Total: 20 min.
US-ILF-12140(1)c
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.
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
20-Minute Mains
BBQ
CHICKEN
PIZZA
KID FRIENDLY
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.
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
toasted
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.
ALMOND-AND-
FLAX-CRUSTED
FISH
3
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
Weeknight Mains
PHOTOGRAPHY: CAITLIN BENSEL; FOOD ST YLING: CHELSEA ZIMMER; PROP ST YLING: LINDSEY LOWER
GO MEATLESS
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.
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
1 Ingredient, 3 Sides
PHOTOGRAPHY: (RECIPES) JENNIFER CAUSEY; FOOD ST YLING: EMILY NABORS HALL; PROP ST YLING: THOM DRIVER. (BRUSSELS) KELSEY HANSEN; FOOD ST YLING: MARY CLAIRE BRITTON.
CAESAR BRUSSELS BRUSSELS
SPROUTS SALAD SPROUTS SAUTÉ
WITH ALMONDS WITH PECANS AND
POMEGRANATE, BLUE CHEESE
Sturdy shaved Brussels
AVOCADO, AND
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
3
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
Weeknight Mains
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.
Weeknight Mains
PHOTOGRAPHY: WHITNEY OTT; FOOD ST YLING: CHELSEA ZIMMER; PROP ST YLING: CLAIRE SPOLLEN
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
parsley
COOK
THE
COVER
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
PHOTOGRAPHY: GREG DUPREE; FOOD ST YLING: CHELSEA ZIMMER; PROP ST YLING: CINDY BARR
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.
Slow Cooker
PHOTOGRAPHY: WHITNEY OTT; FOOD ST YLING: CHELSEA ZIMMER; PROP ST YLING: CLAIRE SPOLLEN
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
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PHOTOGRAPHY: CAITLIN BENSEL; FOOD ST YLING: CHELSEA ZIMMER; PROP ST YLING: LINDSEY LOWER
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
The Shortcut
SHORTCUT ITEMS
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.
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
PHOTOGRAPHY: JENNIFER CAUSEY; FOOD ST YLING: EMILY NABORS HALL; PROP ST YLING: THOM DRIVER
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
U N PACK
Ingredients arrive
chilled, washed,
chopped, and
portioned.
COOK
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55 Dinner Tonight
Plan. Shop. Cook.
1
List
Arugula is an
all-purpose green. Use
for pesto on
3 pizza and in salads.
Dinners
Shop this list to feed
PHOTOGRAPHY: JENNIFER CAUSEY; FOOD ST YLING: KAREN RANKIN; PROP ST YLING: GINNY BRANCH
JUST ADD AVOCADO, RADISH & WHOLE-GRAIN BREAD JUST ADD QUINOA, AVOCADO & GREENS
READY.
SET. SERVE.
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.
JUST ADD TOMATO, BALSAMIC VINEGAR & TOAST JUST ADD SPINACH, TOMATO & WR APS
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.
DINNER 1 OF 3
PHOTOGRAPHY: CAITLIN BENSEL; FOOD ST YLING: CHELSEA ZIMMER; PROP ST YLING: LINDSEY LOWER
FROSTED SWEET.
1 garlic clove, chopped
pulse to combine. Spread mixture over
1 oz. Parmesan cheese, grated
crust, leaving a ½-inch border.
(about ¼ cup)
CRUNCHY
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
WHEAT.
FEED YOUR
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
INNER KID
Recipes by Hannah Klinger OCTOBER 2017 / COOKINGLIGHT.COM ®, TM, © 2017 Kellogg NA Co.
Ū<(367,//&581&+<ū Dinner Tonight 58
DINNER 2 OF 3
FROSTED SWEET.
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
CRUNCHY
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
DINNER 3 OF 3
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
FROSTED SWEET.
or until squash is tender.
¼ tsp. ground black pepper
1 Tbsp. unsalted tomato paste 2. Heat quinoa according to package di-
CRUNCHY
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
1½
2
2
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-
WHEAT.
FEED YOUR
dium 578mg; Calc 19% DV; Potassium 27% DV
¼ cup plain 2% reduced-fat
Greek yogurt
INNER KID
OCTOBER 2017 / COOKINGLIGHT.COM ®, TM, © 2017 Kellogg NA Co.
ADVERTISEMENT
A Recipe for
Digestive
Health
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
100x
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.
Introducing
Fancy Feast Creamy Delights.
The entrees she’s always loved –
transformed by adding just a
touch of real milk.
Hard to resist,
easy to digest,
and the perfect way to
share your love.
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.
FRUITS AND VEGGIES WHOLE GRAINS LEAN PROTEIN BEANS AND LENTILS NUTS AND SEEDS
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.
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.
Homemade taste
baked into every bite.
Uncommonly Good®
69
Ask the Experts
Healthy Tips and Solutions
Try roasted,
pureed butternut squash
instead of a roux.
PHOTOGRAPHY: CAITLIN BENSEL; FOOD ST YLING: ANNA HAMPTON; PROP ST YLING: MINDI SHAPIRO LEVINE
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
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.
skinnytaste.com
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.
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
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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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.
California Walnuts
FOR THE BEST SIMPLE MEALS EVER
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
WHY BUY
THE INSTANT POT?
TM
REAL SIMPLETM
FRENCH RIVIERA COLLECTION
Duvet cover in white shown
with coordinating pillows
/
83
Well Balanced
Whole Health
Well-trained pets
who heel can help heal,
page 88.
PHOTOGRAPHY: CAITLIN BENSEL; PROP ST YLING: AUDREY DAVIS
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.
By Cindy Hatcher OCTOBER 2017 / COOKINGLIGHT.COM
Well Balanced 84
Beauty
Pretty Helpful
Put your purchasing
power to work: These
beauty products direct
1
funds to breast cancer
patients and survivors.
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.
Pure Leaf.
Our Thing is Tea.
®
2017 PURE LEAF is a trademark of the Unilever Group of Companies used under license.
APPLES.
RASPBERRIES.
ALMONDS.
NOT ONE
GRAIN OF
DOUBT.
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.
Pets
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
ILLUSTRATIONS: NA KIM
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.”
Marcela
Valladolid’s
Top Kitchen
PHOTOGRAPHY: CAITLIN BENSEL; ILLUSTRATION: ALEXANDRA COMPAIN-TISSIER
“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
KEY PLAYS
KEY PLAYS
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
KEY PLAYS
KEY PLAYS
KEY PLAYS
KEY PLAYS
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.
Salt-and-Vinegar
Boneless “Wings”
Recipe at right
ADVERTISEMENT
BUT
LIVE UNPROCESSED
TM
105
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
Option?
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
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4. Remove pans from oven; combine all
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rosemary and salt; toss gently to combine.
Serve immediately.
bring
Roasted Crock Pot Chicken
out
your
BOLD Visit HollandHouseFlavors.com for this recipe and more.
— 1 Pot of Beans
— Master
Dried Beans
Recipe p. 115
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
108
— Texas Caviar
Recipe p. 115
110
— Maple-Bacon
Baked Beans
Recipe p. 114
— Tuscan White
Bean Salad
with Shrimp
Recipe p. 113
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
PRAISE FOR THE CAN
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.
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1 BEAN A TRI-UMPH
Add color to a three-bean
A SALSA KICK
Take casual nibbles to
AN IRON PUMP
Kidney Beans are a go-to
Maple-Bacon
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
STAFF FAVE
Pork Chile Verde
Recipe at right
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Chicken Thighs
with Harissa Vegetables
Recipe at right
ADVERTISEMENT
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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130
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
*For new Cooking Light Diet subscribers. © 2017 Time Inc. COOKING LIGHT is a trademark of Time Inc.
Lifestyle Group, registered in the U.S. and other countries.
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133
PHOTOGRAPHY: CAITLIN BENSEL; FOOD ST YLING: ANNA HAMPTON; PROP ST YLING: KIRA CORBIN
A SOUPED-UP
CLASSIC
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
OCTOBER 2017 / COOKINGLIGHT.COM
Cooking Class 134
Tasty Bite All Natural Indian and Asian meals, ready in 60 seconds.
®
THE STEPS
1 2 3 4
PICK THE RIGHT STEAM OFF ALL HEAT MILK AND PRESS OUT THE
POTATO THE WATER BUTTER LUMPS
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
site
THE DISH
&m
ore!
STAY WARM THIS FALL GRAB SOME GOODNESS! SAVOR SOUTH WALTON,
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Recipe Index 138
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Vegetarian
Beef & Lamb M Beer Cheese Soup
GV Acorn Squash with p. 70
Appetizers M Brisket with Melted Sage-Cranberry Rice
and Pickled Onions Stuffing p. 128 M Creamy Chicken and
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
FGMV Texas Caviar p. 115 and Broccoli p. 20
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Quittin’ Time 140
MAKE IT
A MOCKTAIL
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.
PHOTOGRAPHY: CAITLIN BENSEL; FOOD ST YLING: ANNA HAMPTON; PROP ST YLING: KIRA CORBIN
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
We all drive.