Cooking Light Mediterranean Diet 2022_downmagaz.net

MEDITERRANEAN DIET Superfood Grain Bowl HANDS-ON 5 MIN. TOTAL 30 MIN. This one-dish meal is packed with nutrient superstars and easy to transport to the office or school. For quick and easy prep, use precooked microwavable quinoa, steam-in-the- bag green beans, and bottled dressing. 1/2 cup cooked quinoa 1/2 cup steamed green beans 1/4 cup fresh corn kernels 6 cherry tomatoes, halved 1/4 ripe avocado, sliced 1 hard-boiled egg, halved 1/4 tsp. kosher salt 1/8 tsp. black pepper 1 Tbsp. reduced-fat Ranch dressing Arrange quinoa, green beans, corn, tomatoes, avocado, and egg in a bowl. Sprinkle with salt and pepper. Drizzle with dressing. SERVES 1 (serving size: 1 bowl) CALORIES 376; FAT 18g (sat 3g, unsat 11g); PROTEIN 15g; CARB 44g; FIBER 10g; SUGARS 9g (added sugars 0g); SODIUM 738mg; CALC 9% DV; POTASSIUM 21% DV 49

LEMON, WHEAT COOKING LIGHT BERRY, AND CHICKPEA SALAD 50

Grains & Pasta Lemon, Wheat Berry, cucumber, bell pepper, onion, lemon and Chickpea Salad zest, lemon juice, dill, and black pepper in a large bowl. Drain chickpea mixture HANDS-ON 10 MIN. through a fine sieve. Rinse with cold TOTAL: 1 HR. 5 MIN. water; drain well. Add chickpea mixture to bowl; toss well. Stir in feta cheese Use your multicooker to cook the and salt. Serve immediately, or cover chickpeas and wheat berries in this and chill. easy vegetarian main dish. You’ll need to look for wheat berries labeled “hard SERVES 10 (serving size: about 11/4 cups) winter wheat” in the grain or bulk CALORIES 263; FAT 10g (sat 3g, unsat 6g); section of your supermarket because PROTEIN 10g; CARB 35g; FIBER 8g; SUGARS 6g that’s the kind with the bran still (added sugars 0g); SODIUM 543mg; CALC 10% intact and, therefore, a higher fiber DV; POTASSIUM 5% DV content than pearled wheat berries.   8 oz. dried chickpeas 8 oz. uncooked wheat berries Millet and Tomatoes 8 cups water 1/4 cup extra-virgin olive oil, divided HANDS-ON 8 MIN. 11/2 cups frozen green peas TOTAL 33 MIN. 11/2 cups diced English cucumber 1 cup sliced bottled roasted red One of the most common staple grains in other parts of the world, millet is a bell pepper naturally gluten-free whole grain. Its 3/4 cup diced red onion nutty corn flavor pairs well with tart 2 tsp. lemon zest cherry tomatoes, thyme, and 1/4 cup fresh lemon juice Parmesan in this easy side dish. 2 tsp. dried dill 1/4 tsp. freshly ground black pepper 1/2 cup dry millet 4 oz. feta cheese, crumbled (about 1 cup unsalted chicken stock 1/4 tsp. kosher salt 1 cup) 2 tsp. unsalted butter 11/4 tsp. salt 1 Tbsp. olive oil 1 garlic clove, minced 1. Sort and wash chickpeas. Combine 1 lb. cherry tomatoes, halved chickpeas, wheat berries, 8 cups water, 3 fresh thyme sprigs and 1 tablespoon oil in a 6-quart 3 Tbsp. dry white wine programmable pressure multicooker. 1 oz. shaved Parmesan cheese Cover cooker with lid and lock in place. Turn steam release handle to SEALING (about 1/4 cup) position. Select MANUAL/PRESSURE COOK setting. Select HIGH pressure for 1. Bring millet, chicken stock, and salt to 35 minutes. It will take 22 to 25 minutes a boil in a saucepan; reduce heat to low, for cooker to come up to pressure cover, and simmer 25 minutes. Stir in before cooking begins. Once cooking unsalted butter. has stopped, let the pressure release naturally for 15 minutes. Carefully turn 2. Heat olive oil in a large skillet over steam release handle to VENTING medium-high, swirling to coat pan. Add position, and let steam fully escape garlic, tomatoes, and thyme; sauté 5 (float valve will drop). (This will take 3 to minutes. Add wine; discard thyme 4 minutes.) Remove lid from cooker. sprigs. Top millet with tomato mixture and shaved Parmesan cheese. 2. While cooker stands, combine remaining 3 tablespoons oil, peas, SERVES 4 (serving size: 1 cup) CALORIES 210; FAT 9g (sat 3g, unsat 5g); PROTEIN 7g; CARB 24g; FIBER 4g; SUGARS 4g (added sugars 0g); SODIUM 264mg; CALC 9% DV; POTASSIUM 7% DV MEDITERRANEAN DIET 51

SALMON AND GRAINS SALAD WITH SALSA VERDE TUNA NIÇOISE WHOLE-GRAIN BOWLS 52

Grains & Pasta Salmon and Grains 4. On a large platter, layer wild rice and 1. Place rye berries in a medium Salad with Salsa Verde half of quinoa. Combine watercress, saucepan; add water to cover by 1 inch. radishes, parsley, onion, basil, cilantro, Bring to a boil over high. Reduce heat to HANDS-ON 15 MIN. and dill, and toss gently. Spoon salad medium; cover and simmer 5 minutes. TOTAL 1 HR. 10 MIN. mixture on top of grains. Break salmon Carefully add eggs; cover and simmer 7 into large pieces and add to platter. minutes. Using a slotted spoon, transfer Wild rice and black quinoa (black Sprinkle with remaining quinoa. Top eggs to a bowl of ice water. Cover quinoa that’s pan-fried until crunchy) with salsa verde and sprinkle with saucepan, and continue to cook rye form a backdrop for colorful greens chopped pistachios. berries, stirring occasionally, until and succulent salmon. If you cannot tender but still chewy, 18 to 23 minutes. find black quinoa, use regular quinoa. SERVES 6 (serving size: 3/4 cup grains, 11/4 cups Drain and rinse rye berries. Peel eggs, salad greens, 4 oz. salmon, 2 Tbsp. salsa verde, and halve crosswise. 1 cup uncooked wild rice and about 1 Tbsp. pistachios) CALORIES 423; 1/2 cup uncooked black quinoa, FAT 17g (sat 3g, unsat 13g); PROTEIN 32g; CARB 2. Place potatoes in a saucepan; add 35g; FIBER 4g; SUGARS 4g (added sugars 0g); water to cover by 2 inches. Bring to a rinsed well and drained SODIUM 441mg; CALC 8% DV; POTASSIUM boil over high. Reduce heat to low, and 1/4 cup olive oil 19% DV simmer 10 minutes. Add haricots verts, 11/2 lbs. sockeye salmon fillets (about and simmer 6 minutes. Using a slotted Tuna Niçoise spoon or tongs, transfer haricots verts 1 in. thick), thawed if frozen, pin Whole-Grain Bowls to a bowl of ice water. Continue to cook bones removed potatoes until tender, 2 to 3 minutes. 1/2 tsp. kosher salt HANDS-ON 12 MIN. Drain and rinse with cold water. Cut 1/2 tsp. pepper TOTAL 1 HR. 10 MIN. potatoes into quarters. 4 cups loosely packed small tender watercress sprigs We combined classic Niçoise 3. Heat a cast-iron skillet over medium- 3/4 cup paper-thin radish slices ingredients—haricots verts, potatoes, high 5 minutes. Lightly coat tuna with 3/4 cup loosely packed fresh flat-leaf hard-cooked eggs, tuna, and olives— cooking spray; sprinkle evenly with salt, parsley leaves with whole-grain rye berries, which ground fennel, and 1/2 teaspoon pepper. 1/2 cup thinly sliced red onion have a nutty, faintly peppery-tangy Coat skillet with cooking spray. Add 1/2 cup loosely packed fresh basil flavor. If you can’t find them, use farro tuna, and cook to desired degree of leaves (torn if large) or wheat berries. doneness, about 1 minute and 30 1/2 cup loosely packed small tender seconds per side for rare. Remove tuna fresh cilantro sprigs 1 cup uncooked rye berries from skillet. 1/4 cup small tender fresh dill sprigs 4 large eggs 3/4 cup salsa verde 8 oz. small red potatoes 4. Whisk together oil, lemon juice, 1/3 cup shelled unsalted pistachios, 8 oz. haricots verts (French green shallot, thyme, Dijon, and remaining 1/4 chopped teaspoon pepper in a small bowl. beans) or green beans 1. Cook wild rice and quinoa separately 1 (8-oz.) tuna steak (1/2-in.-thick) 5. Stir together rye berries, parsley, and according to package directions, Cooking spray half of dressing. Divide mixture evenly omitting salt. Drain grains, then pour out 1/2 tsp. kosher salt among 4 bowls. Top evenly with each grain onto separate rimmed 1/2 tsp. ground fennel seeds potatoes, haricots verts, tomatoes, and baking sheets and let cool. 3/4 tsp. black pepper, divided olives. Thinly slice tuna against the 1/4 cup plus 11/2 tsp. extra-virgin grain. Top salads evenly with tuna slices 2. Heat 1/4 cup oil in a small saucepan and egg halves. Drizzle evenly with over medium-high. Using a slotted olive oil remaining dressing. spoon, add one-fourth of quinoa; cook 3 Tbsp. fresh lemon juice until crisp, about 2 minutes. Transfer 2 Tbsp. minced shallot SERVES 4 (serving size: 1 bowl) CALORIES 520; quinoa to paper towels to drain. Repeat 1 Tbsp. chopped fresh thyme FAT 24g (sat 4g, unsat 17g); PROTEIN 29g; CARB with remaining quinoa. 11/2 tsp. Dijon mustard 51g; FIBER 10g; SUGARS 4g (added sugars 0g); 1/4 cup firmly packed fresh flat-leaf SODIUM 712mg; CALC 10% DV; POTASSIUM 3. Preheat broiler. Sprinkle salmon 18% DV evenly with salt and pepper. Place parsley leaves salmon on a rimmed baking sheet. Broil 1 cup halved grape tomatoes until medium-rare, 3 to 5 minutes, 2 oz. pitted picholine olives, halved turning once. Let rest 5 to 10 minutes. Remove and discard skin. (about 1/2 cup) CMAEDRBIT-ESRMRAARNTEAN DIET 53

SUMMER VEGGIE PASTA 54

Grains & Pasta Summer Veggie Pasta Whole-Grain Penne 1. Heat oil in a large skillet over high, with Walnuts, swirling to coat pan. Add onions and HANDS-ON 15 MIN. Caramelized Onions, sugar, stirring and turning often, until TOTAL 30 MIN. and Ricotta Salata onions begin to release their juices and turn golden, 10 to 13 minutes. Reduce No-cook veggies make this easy dish HANDS-ON 25 MIN. heat to medium and cook, stirring a weeknight favorite. Peeling zucchini TOTAL 1 HR. 20 MIN. occasionally, until onions turn a caramel and squash into ribbons creates a color and become quite sweet, 35 to colorful and elegant presentation. The combination of flavors here plays 40 minutes. If onions begin to stick to up the nutty flavor of whole-grain the pan or char during cooking, 1/2 lb. uncooked whole-grain linguine penne. Ricotta salata (also called reduce heat. 1/2 lb. zucchini “hard ricotta”) is a firm white Italian 1/2 lb. yellow squash cheese made by salting, pressing, and 2. Meanwhile, heat a small skillet over 3 medium tomatoes, finely chopped drying sheep’s-milk ricotta. In flavor, medium-low. Add walnuts, and toast, 2/3 cup finely chopped red onion it’s like a very mild, nutty, less tangy stirring frequently, until fragrant and 2 Tbsp. extra-virgin olive oil feta, which makes it a natural addition golden, about 10 minutes. Remove from 2 Tbsp. white wine vinegar to pastas and salads (it can also be heat and cool slightly. Place walnuts 1 tsp. sugar grated). Look for ricotta salata in into a zip-lock plastic bag and lightly 1/2 tsp. kosher salt specialty stores, Italian markets, or crush with a rolling pin. Set aside. 1/2 tsp. freshly ground black pepper any supermarket with a good cheese 2 garlic cloves, minced department. 3. When onions are nearly done, cook 3 Tbsp. panko (Japanese pasta according to package directions, 3 Tbsp. olive oil omitting salt and fat. Drain pasta, breadcrumbs), toasted 7 medium onions, peeled and reserving about 1/2 cup cooking water. 8 small fresh basil leaves 4 radishes, thinly sliced thinly sliced 4. Toss caramelized onions with pasta, 1 oz. Parmigiano-Reggiano cheese, 3/4 tsp. sugar walnuts, ricotta salata, parsley, reserved 1/2 cup walnut halves cooking water, lemon juice, and pepper. grated (about 1/4 cup) 10 oz. uncooked whole-grain penne Serve warm. 1. Cook pasta according to package or fusilli pasta SERVES 8 (serving size: 1 cup) CALORIES 445; directions, omitting salt and fat. Drain. 1 lb. ricotta salata, crumbled FAT 27g (sat 11g, unsat 9g); PROTEIN 17g; CARB 2/3 cup loosely packed fresh flat-leaf 41g; FIBER 6g; SUGARS 5g (added sugars 0g); 2. While pasta cooks, shave zucchini SODIUM 945mg; CALC 4% DV; POTASSIUM and squash into thin ribbons using a parsley, chopped 4% DV vegetable peeler; place in a large bowl. 11/2 Tbsp. fresh lemon juice Add tomato, onion, oil, vinegar, sugar, 11/2 tsp. freshly ground black pepper Kitchen Confidential salt, pepper, and garlic to bowl; toss to combine. Let stand 15 minutes, stirring Using starchy pasta water is occasionally to coat. the key to making smooth, restaurant-level sauces. 3. Add pasta to vegetables, tossing But even if you’re not gently to combine. Top with panko, making your own sauce, the basil, radishes, and cheese. pasta water can help bind the sauce to the noodles. SERVES 4 (serving size: 11/2 cups) CALORIES 325; You can even freeze pasta FAT 11g (sat 2g, unsat 6g); PROTEIN 13g; CARB water in an ice cube tray to 51g; FIBER 9g; SUGARS 8g (added sugars 0g); add to a sauce later. SODIUM 326mg; CALC 12% DV; POTASSIUM 10% DV MEDITERRANEAN DIET 55

Grains & Pasta Mini Farfalle with 3. Heat a large skillet over medium. Add Japanese eggplant Roasted Peppers, oil; swirl to coat. Add onion, raisins, and are slightly smaller Onion, Feta, and Mint garlic; cook 8 minutes or until onion begins to brown, stirring frequently. Add than Chinese HANDS-ON 20 MIN. bell peppers; cook 4 minutes or until eggplant but have TOTAL 20 MIN. heated, stirring occasionally. Add pasta and 1/2 cup reserved cooking liquid; the same dark The combination of roasted red bell cook 1 minute, stirring to combine. purple skin as peppers, feta, golden raisins, mint, Remove from heat; stir in feta, mint, American and Italian and basil is magic in this easy basil, and black pepper. Sprinkle with pasta dish. pine nuts. varieties. 8 oz. uncooked mini whole-wheat SERVES 4 (serving size: about 11/2 cups pasta and 1. Cook pasta according to package farfalle pasta 1 Tbsp. nuts) CALORIES 432; FAT 16g (sat 4g, directions, omitting salt and fat. Add unsat 8g); PROTEIN 15g; CARB 59g; FIBER 8g; green beans during last 3 minutes of 1/4 cup pine nuts SUGARS 12g (added sugars 0g); SODIUM 574mg; cooking. Reserve 1 cup of the cooking 1 Tbsp. extra-virgin olive oil CALC 14% DV; POTASSIUM 10% DV liquid; drain. 1 cup prechopped onion 1/4 cup golden raisins Warm Pasta Salad with 2. Meanwhile, heat oil in a large skillet 1 Tbsp. minced garlic Tomatoes and Eggplant over medium-high, swirling to coat pan. 1 cup sliced bottled roasted red Add eggplant, and cook, stirring HANDS-ON 20 MIN. occasionally, until tender, 4 to 5 bell peppers, rinsed and drained TOTAL 20 MIN. minutes. Add garlic; cook until fragrant, 1 cup crumbled feta cheese (4 oz.) 1 minute. Add half of tomatoes; cook 2 Tbsp. chopped fresh mint This veggie-packed main-dish salad is until juices start to release, about 2 Tbsp. chopped fresh basil nice and filling, thanks to meaty 2 to 3 minutes. 1/4 tsp. black pepper eggplant. If you can’t find burrata, simply tear 6 ounces of fresh 3. Add wine; cook, stirring often, until 1. Cook pasta according to package mozzarella into bite-size pieces. most of wine evaporates. Add pasta and directions, omitting salt and fat. Drain beans; toss to combine. Add reserved pasta over a bowl; reserve 1/2 cup 8 oz. uncooked casarecce, fusilli, or pasta cooking liquid, a couple of cooking liquid. penne pasta tablespoons at a time, if mixture is too dry. Stir in remaining tomatoes, vinegar, 2. While pasta cooks, heat a small 8 oz. haricots verts (French green and salt. Spoon pasta mixture into nonstick skillet over medium. Add pine beans) or yellow wax beans, bowls. Top evenly with burrata, nuts; cook 4 minutes or until golden trimmed chopped thyme, and pepper. Garnish brown, stirring frequently. Remove from with fresh thyme leaves. heat and set aside. 1 Tbsp. olive oil 2 cups chopped Japanese eggplant SERVES 4 (serving size: 11/2 cups pasta mixture 1 Tbsp. minced garlic and 11/2 oz. burrata) CALORIES 429; FAT 14g (sat 2 pt. cherry tomatoes, halved and 7g, unsat 3g); PROTEIN 17g; CARB 56g; FIBER 6g; SUGARS 9g (added sugars 0g); SODIUM divided 361mg; CALC 28% DV; POTASSIUM 14% DV 1/4 cup dry white wine 2 tsp. white wine vinegar 1/2 tsp. kosher salt 6 oz. burrata 2 tsp. chopped fresh thyme plus leaves for garnish 1/2 tsp. black pepper 56 COOKING LIGHT

WARM PASTA SALAD WITH TOMATOES AND EGGPLANT 57

Grains & Pasta Gnocchi with Spinach and Pepper Sauce HANDS-ON 15 MIN. TOTAL 20 MIN. This shortcut version of Spain’s beloved romesco sauce boasts all the smoky flavor of the original with a fraction of the prep time. 1 (16-oz.) pkg. whole-wheat potato gnocchi 1 (5-oz.) pkg. baby spinach 11/2 oz. Manchego cheese, grated and divided (about 6 Tbsp.) 3 Tbsp. olive oil, divided 1/2 cup jarred roasted red bell peppers, chopped 1/4 cup smoked almonds 1 plum tomato, chopped 1 baguette slice, torn (about 1/2 oz.) 2 Tbsp. sherry vinegar 1 garlic clove 1/2 tsp. paprika 1/4 tsp. crushed red pepper 1. Cook gnocchi according to package directions, omitting salt and fat. Drain gnocchi; return to pan. Add spinach, 1/4 cup cheese, and 1 tablespoon olive oil; cover and let stand until spinach wilts, 2 to 3 minutes. Gently toss to combine. 2. Place red peppers, almonds, tomato, baguette, vinegar, garlic, paprika, crushed red pepper, and remaining 2 tablespoons olive oil in a food processor and process until smooth, about 1 minute. 3. Spoon gnocchi mixture into bowls. Top with sauce and remaining 2 tablespoons cheese. SERVES 5 (serving size: about 1 cup gnocchi and 1/3 cup sauce) CALORIES 324; FAT 16g (sat 4g, unsat 7g); PROTEIN 9g; CARB 34g; FIBER 8g; SUGARS 2g (added sugars 0g); SODIUM 590mg; CALC 14% DV; POTASSIUM 4% DV 58

Pasta with Green Peas 1. Cook pasta in boiling water until and Almond Gremolata almost al dente, about 5 minutes. Add green peas; cook until peas are warmed HANDS-ON 20 MIN. through and pasta is tender, about 1 TOTAL 20 MIN. minute. Drain pasta mixture, reserving 1/2 cup cooking liquid. Cover pasta Chickpea pasta can be a nice change mixture to keep warm. from whole-wheat—it has a mild flavor and higher fiber content than 2. Heat oil in a small skillet over regular wheat pasta. The gremolata medium-low, swirling to coat pan. Add topping (a chopped herb condiment garlic; cook until tender, about 2 made with lemon zest and parsley) minutes. Add pasta mixture, pepper, truly makes the dish. It’s crunchy, 1/4 teaspoon salt, and 1/4 cup reserved herby, fragrant, and citrusy. Serve the cooking liquid; toss to combine. If pasta immediately for the best texture necessary, add up to 1/4 cup additional and taste. cooking liquid to reach desired consistency. 2 oz. uncooked chickpea spaghetti 1/4 cup frozen green peas 3. Stir together parsley, almonds, lemon 1 Tbsp. olive oil zest, and remaining dash of salt. 2 garlic cloves, thinly sliced Sprinkle over pasta and serve 1/4 tsp. black pepper immediately. 1/4 tsp. plus a dash of kosher salt, SERVES 1 (serving size: about 1 cup) CALORIES divided 426; FAT 24g (sat 2g, unsat 20g); PROTEIN 19g; 2 Tbsp. chopped fresh flat-leaf CARB 42g; FIBER 12g; SUGARS 7g (added sugars 0g); SODIUM 702mg; CALC 11% DV; POTASSIUM parsley 11% DV 11/2 Tbsp. chopped unsalted roasted 59 almonds 1 tsp. lemon zest MEDITERRANEAN DIET

Grains & Pasta Quick-Roasted Cherry 4. Add tomatoes and any tomato juice 1. Combine porcini and boiling water in Tomato Sauce with to pasta in Dutch oven. Add 3 a bowl; cover and let stand 20 minutes Spaghetti tablespoons reserved cooking water to or until soft. Drain porcini in a colander jelly-roll pan, scraping pan to loosen lined with a paper towel over a bowl, HANDS-ON 5 MIN. browned bits; carefully pour water reserving liquid. Rinse and chop porcini. TOTAL 32 MIN. mixture and remaining 1 tablespoon oil into pasta mixture. Place Dutch oven 2. Heat olive oil in a Dutch oven over Make a quick, fresh tomato sauce for over medium. Add remaining reserved medium-high. Add onion, 1/2 teaspoon this meatless pasta recipe by roasting cooking water, 1 tablespoon at a time, salt, 1/4 teaspoon pepper, and pork; cook cherry tomatoes, and then add basil, until pasta mixture is moist, tossing 10 minutes or until pork is browned, parsley, and goat cheese to the dish. frequently. Stir in chopped basil and stirring to crumble pork. Add cremini parsley. Sprinkle with goat cheese, and mushrooms, minced garlic, remaining 8 oz. uncooked whole-wheat serve immediately. 1/4 teaspoon salt, and remaining spaghetti 1/4 teaspoon pepper; cook 15 minutes or SERVES 4 (serving size: about 11/3 cups) until liquid almost evaporates, stirring 22/3 cups cherry tomatoes CALORIES 396; FAT 14g (sat 4g, unsat 9g); occasionally. Add porcini; cook 1 minute. 2 Tbsp. extra-virgin olive oil, PROTEIN 15g; CARB 57g; FIBER 9g; SUGARS 8g Add tomato paste; cook 2 minutes, divided (added sugars 0g); SODIUM 260mg; CALC 10% stirring constantly. Add reserved porcini 2 tsp. red wine vinegar DV; POTASSIUM 18% DV liquid and wine; cook 1 minute, scraping 3/8 tsp. kosher salt pan to loosen browned bits. Add 1/8 tsp. crushed red pepper   tomatoes; bring to a boil. Reduce heat; simmer 30 minutes, stirring occasionally 21/2 Tbsp. chopped or torn fresh Mushroom Bolognese and breaking up tomatoes as basil leaves necessary. Stir in milk; cook 2 minutes. HANDS-ON 15 MIN. 21/2 Tbsp. chopped fresh flat-leaf TOTAL 1 HR. 30 MIN. 3. While sauce simmers, cook pasta parsley according to package directions, Two types of mushrooms replace a omitting salt and fat. Drain. Toss pasta 1/2 cup crumbled semisoft goat portion of the meat in this version of with sauce; top with cheese and parsley. cheese (2 oz.) the classic pasta sauce. SERVES 6 (serving size: 3/4 cup sauce, about 3/4 1. Preheat oven to 450°F. 1/2 oz. dried porcini mushrooms cup pasta, about 1 Tbsp. cheese, and 2 tsp. 1 cup boiling water parsley) CALORIES 484; FAT 11g (sat 3g, unsat 2. Cook pasta according to package 1 Tbsp. olive oil 4g); PROTEIN 25g; CARB 75g; FIBER 13g; directions, omitting salt and fat. Drain 21/2 cups chopped onion SUGARS 17g (added sugars 0g); SODIUM pasta in a colander over a bowl, 3/4 tsp. kosher salt, divided 550mg; CALC 19% DV; POTASSIUM 23% DV reserving 1/3 cup cooking water. Return 1/2 tsp. freshly ground black pepper, pasta to pan; set aside and keep warm. divided 3. While pasta cooks, combine 1/2 lb. ground pork tomatoes, 1 tablespoon olive oil, 8 cups finely chopped cremini vinegar, 3/8 teaspoon salt, and pepper on a jelly-roll pan, tossing well to coat. mushrooms Bake tomato mixture at 450°F for 10 1 Tbsp. minced garlic minutes or until tomatoes are soft and 2 Tbsp. tomato paste lightly charred in places. 1/2 cup white wine 1 (14-oz.) can whole peeled tomatoes, undrained 1/4 cup whole milk 10 oz. uncooked whole-wheat spaghetti 11/2 oz. Parmigiano-Reggiano cheese, grated (about 1/4 cup) 1/4 cup chopped fresh parsley 60 COOKING LIGHT

MUSHROOM BOLOGNESE 61

04. LEGUMES PEAS, BEANS, CHICKPEAS, AND LENTILS— HIGH IN PROTEIN AND FIBER—ARE KEY INGREDIENTS IN A TRADITIONAL MEDITERRANEAN DIET. 62

63

Legumes Lemony White Bean Combine oil, lemon zest, lemon juice, and Arugula Salad mustard, salt, and pepper in a large bowl, stirring with a whisk. Add beans HANDS-ON 8 MIN. and onion; toss well to coat. Add TOTAL 8 MIN. arugula; toss gently to combine. Known for having a peppery taste, SERVES 4 (serving size: about 3/4 cup) CALORIES arugula is commonly used to intensify 151; FAT 8g (sat 1g, unsat 6g); PROTEIN 5g; CARB flavor in salads of all sorts. Here, it 16g; FIBER 5g; SUGARS 2g (added sugars 0g); gets a punch of protein and fiber from SODIUM 247mg; CALC 6% DV; POTASSIUM hearty cannellini beans, a bite from 6% DV red onion, and a hit of lemony flavor from a homemade vinaigrette. Dijon Kitchen Confidential mustard is a great addition to homemade salad dressings because After you purchase arugula, it helps bind the vinaigrette to the wrap it unwashed in paper greens and give them a nice towels, and place it in a even coating. zip-lock plastic bag or airtight container. Store it 2 Tbsp. extra-virgin olive oil in the crisper drawer of the 1 tsp. lemon zest refrigerator; it will stay fresh 2 Tbsp. fresh lemon juice for up to two days. 1 tsp. Dijon mustard 3/8 tsp. kosher salt COOKING LIGHT 1/4 tsp. black pepper 1 (15-oz.) can unsalted cannellini beans, drained and rinsed 1/4 cup thinly sliced red onion 3 cups firmly packed baby arugula 64

65

CHICKPEA PANZANELLA 66 COOKING LIGHT

Legumes Chickpeas, also Chickpea Panzanella Pesto Chickpea Salad known as garbanzo with Summer Squash HANDS-ON 10 MIN. beans, have a TOTAL 22 MIN. HANDS-ON 15 MIN. buttery, nutty flavor TOTAL 15 MIN. and a slightly creamy A bread salad is a delicious way to breathe new life into day-old bread. The fresh aroma of basil, the nutty texture. They are Ciabatta bread lends crunch and flavors from raw squash, and pungent available both texture, soaks up juices and dressings, red onion all combine for a taste of and adds toasty flavor. Canned summer. Chickpeas offer hearty canned and dried. chickpeas provide protein and substance, and the light, lemony high-fiber heartiness to the salad. dressing and Parmesan will make your MEDITERRANEAN DIET Serve it at room temperature or taste buds happy. slightly chilled. 11/2 lbs. yellow crookneck and 1 (8-oz.) ciabatta loaf zucchini squash (2 of each 2 cups cherry tomatoes, halved medium-size squash) 1 (15-oz.) can unsalted chickpeas, 1 cup thinly sliced red onion drained and rinsed 1 (15-oz.) can chickpeas, drained 1 (8.5-oz.) can quartered artichoke and rinsed hearts, drained 1/4 cup refrigerated basil pesto 3 oz. feta cheese, crumbled (about 2 Tbsp. fresh lemon juice 1 tsp. kosher salt 3/4 cup) 2 Tbsp. thinly sliced fresh basil 1/2 cup thinly sliced red onion 1/4 cup chopped fresh basil plus leaves plus a few small leaves for garnish leaves for garnish 1 oz. Parmesan cheese, shaved 1/4 cup extra-virgin olive oil (about 1/2 cup) 11/2 Tbsp. red wine vinegar 1/2 tsp. dried oregano 1. Using a vegetable peeler, shave long 1/4 tsp. black pepper ribbons of yellow squash and zucchini, 1/8 tsp. kosher salt measuring 6 to 7 cups loosely packed squash ribbons. (Avoid using the center 1. Preheat oven to 350°F. Remove and core of seeds from each squash.) Place discard crust from ciabatta; cut bread squash ribbons in a large bowl; add into 1/2-inch cubes. Spread bread cubes onion and chickpeas. in an even layer on a baking sheet. Bake at 350°F for 12 minutes or until 2. Whisk together pesto, lemon juice, toasted and golden. and salt in a measuring cup. 2. Combine toasted bread, tomatoes, 3. When ready to serve, add half of chickpeas, artichoke hearts, feta, onion, pesto dressing to squash, and toss to and basil in a large bowl. coat. Transfer mixture to a serving bowl; drizzle with remaining dressing. Top 3. In a separate smaller bowl, combine with sliced basil and Parmesan; serve oil, vinegar, oregano, pepper, and salt. immediately. Garnish with fresh basil Stir with a whisk. Pour over salad; toss leaves, if desired. to combine. Garnish with basil leaves. SERVES 4 (serving size: 11/2 cups) CALORIES 274; SERVES 5 (serving size: 2 cups) CALORIES 347; FAT 11g (sat 3g, unsat 7g); PROTEIN 13g; CARB FAT 16g (sat 4g, unsat 11g); PROTEIN 11g; CARB 32g; FIBER 9g; SUGARS 10g (added sugars 0g); 39g; FIBER 6g; SUGARS 3g (added sugars 0g); SODIUM 906mg; CALC 21% DV; POTASSIUM SODIUM 599mg; CALC 14% DV; POTASSIUM 11% DV 7% DV   67

Legumes WHITE BEAN AND VEGETABLE BOWLS WITH FRIZZLED EGGS White Bean and stock, salt, and beans to pan, and WHITE BEAN Vegetable Bowls bring to a boil. Cook 5 minutes or SALAD WITH with Frizzled Eggs until mixture thickens and about ASPARAGUS half of the liquid has evaporated, AND ARTICHOKES HANDS-ON 30 MIN. stirring occasionally. Add spinach; TOTAL 30 MIN. cook 2 minutes or until wilted, COOKING LIGHT stirring occasionally. Remove from This easy bowl of brothy heat; cover and keep warm. goodness is similar to chili and loaded with meaty flavor—but 2. Heat remaining 1 teaspoon oil in without the meat. Cooking the a large nonstick skillet over eggs in hot olive oil gives the medium-high. Gently break eggs whites delicious crisp, brown into pan; cook 3 minutes or until edges. whites are set and yolks are still runny. Spoon bean mixture into 1 Tbsp. plus 1 tsp. olive oil, shallow bowls. Top with eggs, divided drizzle evenly with vinegar, and sprinkle with pepper. 3/4 cup chopped yellow onion 2 Tbsp. sliced garlic SERVES 4 (serving size: about 11/4 cups 8 oz. cremini mushrooms, vegetable mixture and 1 egg) CALORIES 270; FAT 10g (sat 2g, unsat 7g); PROTEIN quartered 15g; CARB 31g; FIBER 10g; SUGARS 7g 3 cups chopped tomato (added sugars 0g); SODIUM 567mg; 1 cup unsalted vegetable CALC 17% DV; POTASSIUM 20% DV stock 3/4 tsp. kosher salt 1 (15-oz.) can unsalted Great Northern beans, drained and rinsed 5 oz. baby spinach 4 large eggs 1 Tbsp. cider vinegar Freshly ground black pepper 1. Heat 1 tablespoon oil in a Dutch oven over medium-high. Add onion and garlic to pan; cook 2 minutes, stirring occasionally. Add mushrooms to pan; cook 5 to 6 minutes or until browned, stirring occasionally. Add tomato, 68

Legumes Kitchen Confidential White Bean Salad with Asparagus and A baby artichoke is just a Artichokes smaller, fully mature version of the traditional artichoke. HANDS-ON 15 MIN. Its small size comes from TOTAL 27 MIN. being picked from the lower part of the plant. With Although a little labor-intensive just a little trimming, you to prepare, baby artichokes are can eat the whole thing worth the effort in this because it doesn’t have vegetarian bean salad. If you an inedible, thistly “choke” don’t have baby artichokes, you that needs to be scooped can use fresh artichoke bottoms from the center. To prepare: or canned artichoke hearts. Rinse the artichoke, remove the tough outer 10 fresh baby artichokes, leaves, cut off the stem, and peeled and quartered cut a little bit from the tip of the artichoke. 2 cups (1-in.) diagonally cut asparagus MEDITERRANEAN DIET 1/3 cup thinly sliced radishes 3 Tbsp. thinly sliced scallions 2 Tbsp. thinly sliced fresh basil 2 Tbsp. fresh lemon juice 1 Tbsp. extra-virgin olive oil 1/4 tsp. salt 1/8 tsp. black pepper 1 (19-oz.) can Great Northern beans or other white beans, drained and rinsed 1. Steam artichokes, covered, for 10 minutes or until tender. Steam asparagus, covered, for 2 minutes. 2. Combine radishes, scallions, basil, lemon juice, olive oil, salt, pepper, and beans in a bowl, and gently stir in artichokes and asparagus. SERVES 4 (serving size: 1 cup) CALORIES 213; FAT 4g (sat 1g, unsat 3g); PROTEIN 13g; CARB 37g; FIBER 12g; SUGARS 3g (added sugars 0g); SODIUM 600mg; CALC 14% DV; POTASSIUM 10% DV 69

Legumes EGGPLANT AND WHITE BEAN RAGOUT 70 COOKING LIGHT

Legumes Eggplant and White 2. Drain tomatoes, reserving oil. Chop White Bean Ragout Bean Ragout tomatoes to equal 1/2 cup; reserve remaining tomatoes for another use. HANDS-ON 30 MIN. HANDS-ON 25 MIN. Place 2 tablespoons oil from the TOTAL 3 HR. 30 MIN. TOTAL 5 HR. 35 MIN. tomatoes in a large nonstick skillet, and heat over medium-high. Add eggplant, Mushrooms add a rich, earthy flavor to This hearty slow cooker vegetable and cook, stirring often, until browned this hearty bean main dish. As the stew simmers for about 5 hours in the on all sides, about 5 minutes. Add bean mixture simmers in the slow slow cooker, resulting in decadently garlic, onion, and bell pepper, and cook, cooker, the liquid cooks down to a tender veggies and deep, rich flavor. stirring often, 2 minutes. thick sauce that makes this an To make this recipe gluten free, incredibly satisfying meal. substitute rice or gluten-free pasta for 3. Place eggplant mixture in a 5- to the couscous. 6-quart slow cooker. Add 1/2 cup 3 Tbsp. unsalted butter chopped tomato, beans, stock, tomato 3 (8-oz.) pkgs. fresh cremini 1 (11/2-lb.) eggplant, peeled and cut paste, thyme, black pepper, and into 3/4-in. cubes remaining 3/4 teaspoon salt, and stir to mushrooms, chopped combine. Cover and cook on low until 2 Tbsp. minced garlic 11/4 tsp. kosher salt, divided eggplant is very tender, about 5 hours. 11/4 tsp. kosher salt 1 (8.5-oz.) jar sun-dried tomatoes in Turn off slow cooker and stir in parsley 3/4 tsp. black pepper olive oil and vinegar. Spoon couscous onto 3 fresh thyme sprigs 3 garlic cloves, minced plates and top with ragout. Sprinkle 3 Tbsp. tomato paste 1 medium-size yellow onion, with crushed red pepper, if desired, and 1 cup unsalted vegetable stock minced garnish with parsley or basil, if desired. 3 (15-oz.) cans no-salt-added 1 medium-size green bell pepper, chopped MULTICOOKER DIRECTIONS: cannellini beans, undrained and 2 (15.5-oz.) cans unsalted cannellini Complete Steps 1 and 2. In step 3, place divided beans, drained and rinsed the eggplant mixture in the inner pot of 6 cups chopped fresh spinach 1/2 cup unsalted vegetable stock a 6-quart multicooker. Stir in 1/2 cup 1 Tbsp. red wine vinegar 1 Tbsp. unsalted tomato paste chopped tomato, beans, stock, tomato 2 Tbsp. olive oil 2 tsp. chopped fresh thyme paste, thyme, black pepper, and 1 Tbsp. chopped fresh flat-leaf 1/4 tsp. black pepper remaining 3/4 teaspoon salt. Lock the lid; parsley 2 Tbsp. chopped fresh flat-leaf turn Pressure Valve to “Venting.” Cook parsley or basil plus more for on SLOW COOK [Normal] until the 1. Melt butter in a large skillet over garnish eggplant is very tender, about 5 hours. medium-high. Add mushrooms; cook, 1 Tbsp. balsamic or red wine Turn off the cooker. Stir in the parsley stirring often, until mushrooms are very vinegar and vinegar. Finish Step 3. tender and liquid is evaporated, 8 to 10 3 cups hot cooked whole-wheat minutes. Stir in garlic, salt, pepper, and couscous SERVES 4 (serving size: 3/4 cup couscous and 11/4 thyme sprigs; cook, stirring occasionally, cups ragout) CALORIES 498; FAT 11g (sat 1g, 5 minutes. Stir in tomato paste. Crushed red pepper (optional) unsat 9g); PROTEIN 20g; CARB 85g; FIBER 20g; SUGARS 11g (added sugars 0g); SODIUM 524mg; 2. Transfer mixture to a 6-quart slow 1. Toss together eggplant and 1/2 CALC 12% DV; POTASSIUM 32% DV cooker; pour in stock. Drain and rinse teaspoon salt and let drain in a colander 1 can of beans. Stir drained beans and 10 minutes. Rinse; pat dry. remaining 2 undrained cans of beans into slow cooker. Cover and cook on high 3 hours. 3. Add spinach and vinegar; stir until spinach wilts. Remove and discard thyme sprigs. Drizzle ragout evenly with oil; sprinkle with parsley. SERVES 6 (serving size: about 1 cup) CALORIES 301; FAT 12g (sat 4g, unsat 6g); PROTEIN 14g; CARB 37g; FIBER 10g; SUGARS 5g (added sugars 0g); SODIUM 541mg; CALC 12% DV; POTASSIUM 22% DV MEDITERRANEAN DIET 71

Legumes Eggs with Chickpeas, Tuscan White Bean Use this basic Spinach, and Tomato Salad with Shrimp recipe to cook dried HANDS-ON 14 MIN. HANDS-ON 15 MIN. cannellini beans TOTAL 29 MIN. TOTAL 30 MIN. and make a batch to keep on hand for If you can find them, use farm-fresh Fragrant fresh rosemary and mild, other recipes that eggs to make this quick one-skillet creamy cannellini beans are a fantastic supper really shine. duo. We add minced rosemary to the call for cooked dressing here rather than simmering white beans. 1 Tbsp. extra-virgin olive oil the beans with whole sprigs, which 3 Tbsp. thinly sliced shallots would be too strong. Poaching the Basic White Beans 1 tsp. chopped fresh rosemary shrimp in their shells keeps them Dash of crushed red pepper from overcooking. See the Basic HANDS-ON 10 MIN. 1 garlic clove, thinly sliced White Beans recipe on the right for TOTAL 10 HR. 25 MIN. 1/2 cup lower-sodium marinara sauce directions on cooking dried cannellini 1 (14-oz.) can chickpeas, undrained beans. 1 lb. dried cannellini beans, sorted 2 cups fresh baby spinach and rinsed 1/4 tsp. kosher salt 8 cups water 1/8 tsp. freshly ground black pepper 1 cup dry white wine 10 cups water plus more for soaking 4 large eggs 1 lb. (about 21) medium shrimp, beans 2 oz. pecorino Romano cheese, shells on 1/2 cup olive oil shredded (1/2 cup) 11/2 tsp. lemon zest 1 Tbsp. kosher salt, divided 4 fresh thyme sprigs, tied with 1. Heat a large skillet over medium. Add 3 Tbsp. fresh lemon juice oil to pan; swirl to coat. Add shallots, 11/2 tsp. chopped fresh rosemary twine rosemary, red pepper, and garlic; cook 11/2 tsp. Dijon mustard 2 bay leaves 2 minutes or until shallots are tender, 1/2 tsp. crushed red pepper 1 large yellow onion, quartered stirring constantly. Add marinara and 1/4 cup extra-virgin olive oil chickpeas; bring to a simmer. Stir in lengthwise spinach, salt, and black pepper. 3 cups cooked cannellini beans 2 cups cherry tomatoes, halved 1. Place beans in a large bowl or 2. Break eggs evenly over marinara 2/3 cup very thinly sliced red onion container; cover with cold water to 4 mixture. Simmer gently for 15 minutes 4 cups packed baby arugula inches above beans. Let stand at room (do not stir) or until egg whites are temperature overnight; drain. almost set. Cover and cook for 1 minute 1. Bring 8 cups water and wine to a boil or until egg whites are set (yolks should in a large saucepan. Add shrimp; cook 4 2. Bring drained beans and 10 cups still be runny). Sprinkle with cheese. minutes or just until opaque. Drain; rinse water to a boil in a large Dutch oven, under cold water. Drain. Peel shrimp; skimming surface occasionally. Add oil, SERVES 4 (serving size: 1 egg and about 1/3 cup discard shells. 1 teaspoon salt, thyme, bay leaves, and chickpea mixture) CALORIES 279; FAT 15g (sat onion to pan. Reduce heat to low; cover 5g, unsat 7g); PROTEIN 17g; CARB 19g; FIBER 6g; 2. Combine lemon zest, lemon juice, and simmer 30 minutes, stirring SUGARS 2g (added sugars 0g); SODIUM 722mg; rosemary, mustard, and red pepper in a occasionally. CALC 25% DV; POTASSIUM 5% DV bowl, stirring with a whisk. Gradually add oil, stirring constantly with a whisk. 3. Stir in 1 teaspoon salt. Cover and   Add shrimp, beans, tomatoes, and onion simmer 1 hour 45 minutes. to the oil mixture; toss to coat. Add 72 arugula to the shrimp mixture; toss 4. Remove thyme, bay leaves, and gently to combine. onion; discard. Stir in remaining 1 teaspoon salt. Cool to room SERVES 4 (serving size: about 2 cups) CALORIES temperature in cooking liquid. Place 439; FAT 20g (sat 3g, unsat 16g); PROTEIN 29g; beans and cooking liquid in an airtight CARB 38g; FIBER 12g; SUGARS 4g (added container. Refrigerate. sugars 0g); SODIUM 321mg; CALCIUM 23% DV; POTASSIUM 30% DV SERVES 12 (serving size: 1/2 cup) CALORIES 132; FAT 3g (sat 0g, unsat 2g); PROTEIN 8g; CARB 20g; FIBER 7g; SUGARS 0g (added sugars 0g); SODIUM 62mg; CALCIUM 7% DV; POTASSIUM 11% DV COOKING LIGHT

Legumes TUSCAN WHITE BEAN SALAD WITH SHRIMP 73

Legumes Summery Lentil Soup SUMMERY LENTIL SOUP HANDS-ON 30 MIN. TOTAL 50 MIN. Brighten up hearty lentil soup with the addition of eggplant, yellow bell pepper, and fresh tomato. 1 Tbsp. olive oil 1/2 cup chopped red onion 2 garlic cloves, minced 1/2 small yellow bell pepper, chopped 2 medium tomatoes, cored and chopped 1 (4-oz.) eggplant, chopped 2 Tbsp. unsalted tomato paste 21/2 cups water 1/2 cup uncooked dried brown lentils 2 bay leaves 1 small zucchini, chopped 1/2 tsp. kosher salt 1/2 tsp. black pepper 1/4 cup sliced scallions (green parts only) 1. Heat a large saucepan over medium. Add oil, and swirl to coat. Add onion, garlic, and bell pepper; cook 3 minutes. Add tomato and eggplant; cook, stirring often, 5 minutes. Add tomato paste; cook, stirring constantly, 1 minute. Add 21/2 cups water, lentils, and bay leaves. Bring to a boil; cover, reduce heat to medium-low, and simmer until lentils are almost tender, about 22 minutes. 2. Stir in zucchini, salt, and black pepper; cook until lentils are tender and zucchini is crisp-tender, about 6 minutes. Discard bay leaves. Ladle soup into bowls and top with scallions. SERVES 4 (serving size: 11/4 cups soup and 1 Tbsp. scallions) CALORIES 314; FAT 8g (sat 1g, unsat 6g); PROTEIN 16g; CARB 49g; FIBER 10g; SUGARS 12g (added sugars 0g); SODIUM 627mg; CALC 7% DV; POTASSIUM 25% DV 74

Legumes LENTIL CAKES Lentil Cakes with 1. Heat 11/2 teaspoons oil in a large WITH MINT Mint Yogurt nonstick skillet over medium. Add onion YOGURT and garlic; sauté 3 minutes. Place onion HANDS-ON 30 MIN. mixture, oats, 1 tablespoon vinegar, TOTAL 30 MIN. 3/4 teaspoon salt, pepper, eggs, and lentils in a food processor; pulse 3 to 4 Precooked lentils are a convenience times. Shape mixture into 12 patties. item that saves nearly 30 minutes of simmering. Look for plain, steamed 2. Heat 11/2 teaspoons oil in pan over lentils (such as Melissa’s) in the grain medium-high. Add 6 patties to pan; aisle. The food processor not only cook 2 minutes on each side. Remove combines the patty ingredients; it from pan. Repeat with 11/2 teaspoons oil coarsely chops the lentils so the and remaining 6 patties. finished cakes will hold their shape in the pan. Go ahead and use full-fat 3. Combine remaining 1 tablespoon yogurt here for a richer mouthfeel and vinegar and 1 tablespoon oil in a large less tang in the sauce. bowl, stirring with a whisk. Add arugula and spinach; toss. 21/2 Tbsp. olive oil, divided 1/2 cup chopped yellow onion 4. Combine remaining 1/4 teaspoon salt, 1 Tbsp. minced garlic yogurt, juice, and mint in a bowl. Place 3/4 cup old-fashioned rolled oats arugula mixture on plates; top with 2 Tbsp. red wine vinegar, divided patties and yogurt mixture. Sprinkle with 1 tsp. kosher salt, divided chopped pistachios. 1/2 tsp. black pepper 2 large eggs SERVES 4 (serving size: 1 cup arugula mixture, 1 (17.6-oz.) pkg. steamed brown 3 patties, 2 Tbsp. yogurt mixture, and 21/4 tsp. lentils (such as Melissa’s) pistachios) CALORIES 413; FAT 18g (sat 4g, unsat 2 cups packed baby arugula 13g); PROTEIN 23g; CARB 43g; FIBER 13g; 2 cups packed baby spinach SUGARS 6g (added sugars 0g); SODIUM 552mg; 3/4 cup plain whole-milk Greek-style CALC 15% DV; POTASSIUM 18% DV yogurt 2 Tbsp. fresh lemon juice 2 Tbsp. finely chopped fresh mint 3 Tbsp. chopped unsalted pistachios MEDITERRANEAN DIET 75

05. FISH & SHELLFISH AIM FOR A MINIMUM OF THREE TO FOUR SERVINGS OF EITHER FRESH OR CANNED SEAFOOD A WEEK. PAN-SEARED HALIBUT WITH BELL PEPPER p. 78 76

77

Fish & Shellfish Pan-Seared Halibut Because kalamata 2. Sprinkle fish with kosher salt and with Bell Pepper olives contain 1/4 teaspoon pepper. Carefully place fish the antioxidant into hot oil. Cover and poach 6 to 10 HANDS-ON 15 MIN. minutes or until fish flakes easily when TOTAL 15 MIN. hydroxytyrosol, they tested with a fork. Transfer to a serving have been shown platter, and keep warm. Sherry vinegar and paprika add a to decrease “bad” slightly sweet, smoky flavor to the bell cholesterol and 3. Remove skins from tomatoes; discard pepper and tomato mixture that is increase “good.” skins. Place tomatoes and any spooned over the fish. If halibut is not accumulated liquid in a food processor; available, substitute flounder or cod. Olive Oil–Poached pulse 3 times or until coarsely chopped. Mahimahi with Transfer tomatoes to a medium bowl, 2 Tbsp. olive oil, divided Mediterranean Tomato and stir in olives, capers, chopped 4 (6-oz.) halibut fillets Sauce rosemary, vinegar, and remaining 1/4 1/4 tsp. salt teaspoon pepper. Serve over mahimahi. 1/4 tsp. freshly ground black pepper HANDS-ON 10 MIN. Garnish with rosemary, if desired. TOTAL 44 MIN. plus more for garnish SERVES 4 (serving size: 1 mahimahi steak and 2 Tbsp. chopped shallots Poaching the tomatoes and the fish in about 1/4 cup tomato mixture) CALORIES 342; FAT 1 tsp. minced garlic olive oil adds rich flavor, but not all of 21g (sat 3g, unsat 17g); PROTEIN 33g; CARB 6g; 1 cup chopped yellow bell pepper the oil is absorbed, so the total fat in FIBER 1g; SUGARS 2g (added sugars 0g); 1/2 cup chopped plum tomato this recipe is not excessive. SODIUM 792mg; CALC 5% DV; POTASSIUM 1 Tbsp. sherry vinegar 20% DV 1/2 tsp. smoked paprika 2 cups olive oil 6 plum tomatoes, halved Kitchen Confidential 1. Heat a large nonstick skillet over 1 fresh rosemary sprig medium-high. Add 1 tablespoon oil to 4 (6-oz.) mahimahi steaks Poaching is a cooking pan; swirl to coat. Sprinkle halibut 1/2 tsp. kosher salt technique that involves evenly with salt and black pepper. Add 1/2 tsp. freshly ground black pepper, cooking food in a liquid fish to pan; cook 3 minutes on each side with a temperature range or until fish flakes easily when tested divided of 140°F to 180°F. This with a fork or until desired degree of 3/4 cup pitted kalamata olives, method produces little or doneness. Carefully remove fish from no agitation (other than a pan, and keep warm. quartered few bubbles) and is ideal for 1 Tbsp. capers cooking delicate items like 2. Add remaining 1 tablespoon oil to 2 tsp. chopped fresh rosemary plus fish. Poaching fish results pan; swirl to coat. Add shallots and in a moist and tender end garlic to pan; sauté 1 minute. Add bell more for garnish product, with minimal pepper, tomato, vinegar, and paprika; 1 tsp. red wine vinegar chance of overcooking. sauté 3 minutes or until bell pepper is tender. Spoon relish over fish. Sprinkle 1. Heat oil in an 8-inch, straight-sided with black pepper. skillet over medium-low 8 minutes. Carefully add tomato halves and SERVES 4 (serving size: 1 fillet and about 1/4 cup rosemary sprig. Cover and poach at a relish) CALORIES 239; FAT 9g (sat 1g, unsat 7g); light simmer, adjusting heat as PROTEIN 32g; CARB 4g; FIBER 1g; SUGARS 2g necessary, 10 minutes or until tomatoes (added sugars 0g); SODIUM 267mg; CALC 2% are tender. Remove tomatoes from DV; POTASSIUM 19% DV skillet using a slotted spoon; place, cut-side down, in a shallow dish. Cool 10 minutes. Remove and discard the rosemary sprig. 78 COOKING LIGHT

OLIVE OIL– POACHED MAHIMAHI WITH MEDITERRANEAN TOMATO SAUCE 79

Fish & Shellfish PAN-FRIED TROUT WITH TOMATO-BASIL SAUTÉ 80

Fish & Shellfish Pan-Fried Trout with Seared Mediterranean Kitchen Confidential Tomato-Basil Sauté Tuna Steaks Coriander is made from HANDS-ON 20 MIN. HANDS-ON 15 MIN. the dried seeds of the TOTAL 20 MIN. TOTAL 15 MIN. cilantro plant, but it has a very different flavor profile Top pan-fried fish with a savory Tuna is one of the best dietary from the fresh leaves. tomato sauce accented with a small sources of vitamin D, a vitamin This aromatic spice has a amount of pancetta. Lemon and fresh necessary for bone health and musky scent with a hint of basil add a bright note to the dish. strengthening the immune system. citrus. The flavor is mellow Here, it’s topped with a savory and earthy with lemony 2 oz. chopped pancetta mixture of fresh tomato, capers, and undertones. It is warm, 2 cups cherry tomatoes, halved kalamata olives. sweet, and citrusy with 1 tsp. minced garlic a mild flavor that rarely 1 tsp. freshly ground black pepper, 4 (6-oz.) Yellowfin tuna steaks overpowers a dish. It works (about 3/4 in. thick) very well with other spices, divided particularly cumin. 1/2 tsp. salt, divided 1/2 tsp. ground coriander 1/4 cup small fresh basil leaves 1/2 tsp. salt, divided 81 1 Tbsp. olive oil, divided 1/8 tsp. black pepper 4 (6-oz.) trout fillets, divided Cooking spray 4 lemon wedges 11/2 cups chopped seeded tomato 1/4 cup chopped scallions 1. Heat pancetta in a medium skillet 3 Tbsp. chopped fresh parsley over low. Cook 4 minutes or just until 1 Tbsp. capers, drained pancetta begins to brown. Add cherry 1 Tbsp. extra-virgin olive oil tomatoes, garlic, 1/2 teaspoon pepper, 1 Tbsp. fresh lemon juice and 1/8 teaspoon salt; cook for 3 minutes 1/2 tsp. minced garlic or until tomatoes begin to soften. 12 chopped pitted kalamata olives Remove from heat and stir in basil. 1. Heat a large nonstick skillet over 2. Heat a large nonstick skillet over medium-high. Sprinkle fish with medium-high. Add 11/2 teaspoons oil to coriander, 1/4 teaspoon salt, and pepper. pan; swirl to coat. Sprinkle fish evenly Coat pan with cooking spray. Add fish to with remaining 1/2 teaspoon pepper and pan; cook 4 minutes on each side or remaining 3/8 teaspoon salt. Add 2 fillets until desired degree of doneness. to pan; cook 2 minutes on each side or until fish flakes easily when tested with 2. While fish cooks, combine remaining a fork. Remove fish from pan; keep 1/4 teaspoon salt, tomato, scallions, warm. Repeat procedure with remaining parsley, capers, olive oil, lemon juice, 11/2 teaspoons oil and remaining 2 fillets. garlic, and olives. To serve, spoon Top fish with tomato mixture. Serve fish tomato mixture over fish. with lemon wedges. SERVES 4 (serving size: 1 tuna steak and 2/3 cup SERVES 4 (serving size: 1 fillet and about 1/3 cup tomato mixture) CALORIES 285; FAT 9g (sat 1g, sauce) CALORIES 421; FAT 24g (sat 6g, unsat unsat 5g); PROTEIN 42g; CARB 6g; FIBER 1g; 11g); PROTEIN 46g; CARB 4g; FIBER 1g; SUGARS SUGARS 2g (added sugars 0g); SODIUM 661mg; 2g (added sugars 0g); SODIUM 691mg; CALC 7% CALC 2% DV; POTASSIUM 20% DV DV; POTASSIUM 21% DV MEDITERRANEAN DIET

Fish & Shellfish Salmon in Smoky 3. Combine remaining 11⁄2 tablespoons 1. Whisk together capers, zest, juice, oil, Tomato Broth vinegar, remaining 1⁄4 teaspoon salt, 1⁄2 teaspoon salt, garlic, and cayenne remaining 11⁄2 tablespoons oil, remaining pepper in a bowl. HANDS-ON 20 MIN. 1⁄4 teaspoon pepper, cashews, and TOTAL 20 MIN. scallions in a bowl; toss to coat. 2. Place beans in a bowl; drizzle with 2 tablespoons caper mixture. Serve heart-healthy salmon in a new 4. Ladle tomato broth into shallow way—surrounded by rich, smoky bowls. Place salmon in bowls; top with 3. Heat a grill pan over medium-high. tomato broth and accented with a cashew mixture. Coat pan with cooking spray. Coat crunchy cashew topping. salmon with cooking spray; sprinkle SERVES 4 (serving size: about 1⁄4 cup tomato evenly with remaining 1⁄4 teaspoon salt 1 cup canned unsalted diced broth mixture, 1 fillet, and about 1 Tbsp. cashew and black pepper. Add salmon to pan, tomatoes, undrained mixture) CALORIES 372; FAT 19g (sat 4g, unsat skin side down; cook 6 minutes. Turn 14g); PROTEIN 38g; CARB 7g; FIBER 1g; SUGARS salmon over; cook 1 minute or until 1⁄4 cup unsalted chicken stock 3g (added sugars 0g); SODIUM 460mg; CALC 4% done. Keep warm. 1⁄4 cup dry white wine DV; POTASSIUM 14% DV 2 Tbsp. sherry vinegar, divided 4. Add arugula and onion to bowl with 1 tsp. smoked paprika Grilled Salmon with beans. Drizzle with remaining caper 3⁄4 tsp. kosher salt, divided White Bean and mixture; toss. Place salad on plates; top 2 Tbsp. olive oil, divided Arugula Salad with salmon and serve immediately. 4 (6-oz.) salmon fillets 1⁄2 tsp. black pepper, divided HANDS-ON 15 MIN. SERVES 4 (serving size: 1 fillet and about 11⁄2 cups 3 Tbsp. roasted, unsalted cashews, TOTAL 15 MIN. salad) CALORIES 413; FAT 18g (sat 3g, unsat 12g); PROTEIN 42g; CARB 21g; FIBER 8g; SUGARS 3g coarsely chopped This one-dish meal offers all that is (added sugars 0g); SODIUM 538mg; CALC 15% 3 scallions, thinly sliced good about a Mediterranean-style DV; POTASSIUM 21% DV diet: succulent fish, tender beans, and 1. Combine tomatoes, stock, wine, peppery arugula—all packed with 11⁄2 teaspoons vinegar, smoked paprika, nutrients and brimming with flavor. and 1⁄4 teaspoon salt in a blender; process until smooth. Transfer mixture 1 Tbsp. chopped capers, rinsed and to a small saucepan and bring to a boil drained over medium-high. Simmer 10 minutes, stirring occasionally; remove from heat. 1⁄4 tsp. lemon zest 3 Tbsp. fresh lemon juice 2. Heat a nonstick skillet over medium- 2 Tbsp. olive oil high. Add 11⁄2 teaspoons oil, swirling to 3⁄4 tsp. kosher salt, divided coat. Sprinkle salmon with 1⁄4 teaspoon 1⁄2 tsp. minced garlic salt and 1⁄4 teaspoon pepper. Add 1⁄8 tsp. cayenne pepper salmon to pan. Cook 4 minutes on each 1 (15-oz.) can unsalted Great side or to desired degree of doneness. Northern beans, drained and rinsed Cooking spray 4 (6-oz.) salmon fillets 1⁄4 tsp. freshly ground black pepper 4 cups loosely packed arugula 1⁄2 cup thinly sliced red onion 82 COOKING LIGHT

GRILLED SALMON WITH WHITE BEAN AND ARUGULA SALAD 83

LEMONY ROASTED SALMON WITH WHITE WINE COUSCOUS 84

Fish & Shellfish Lemony Roasted To get 2 cups 1. Sprinkle salmon fillets evenly with salt Salmon with White cooked whole-wheat and pepper. Place fillets, lemon zest, Wine Couscous couscous, start with 1 tablespoon lemon juice, 1 tablespoon oil, and rosemary in a large zip-lock HANDS-ON 12 MIN. 2/3 cup uncooked plastic bag. Seal and turn to coat. Chill TOTAL 31 MIN. couscous and about 30 minutes. 1 cup water and fol- The tangy herbed yogurt sauce 2. Preheat broiler. Remove fillets from moistens the salmon during cooking low the package marinade, discarding marinade. Place and is also a tasty topping for the dish. directions. fillets, skin side down, on a rack coated with cooking spray in an aluminum 2 Tbsp. 2% reduced-fat Add remaining 1 teaspoon lemon juice, foil–lined broiler pan. Broil fish 51/2 Greek-style yogurt remaining 5/8 teaspoon salt, remaining inches from heat 10 to 12 minutes or 1/4 teaspoon pepper, and wine. Cook 30 until fish flakes easily when tested with 2 Tbsp. chopped fresh chives seconds. Add couscous; toss. Serve fish a fork. 2 Tbsp. olive oil, divided with couscous and remaining yogurt 4 tsp. fresh lemon juice, divided mixture, and, if desired, lemon wedges. 3. Arrange rice and arugula on a serving 4 (6-oz.) salmon fillets platter; top with fillets. Whisk together 11/8 tsp. kosher salt, divided SERVES 4 (serving size: 1 fillet, 1/2 cup couscous, remaining 2 tablespoons lemon juice 1/2 tsp. black pepper, divided and about 1 Tbsp. sauce) CALORIES 503; FAT 17g and 1 tablespoon oil; drizzle evenly over 2 cups finely chopped carrot (sat 3g, unsat 12g); PROTEIN 43g; CARB 38g; fillets. If desired, garnish with lemon 1/4 cup minced shallots FIBER 6g; SUGARS 4g (added sugars 0g); slices and rosemary sprigs. 2 tsp. minced garlic SODIUM 671mg; CALC 5% DV; POTASSIUM 1/3 cup dry white wine 18% DV SERVES 4 (serving size: 1/2 cup rice, 1 cup 2 cups hot cooked whole-wheat arugula, and 1 fillet) CALORIES 411; FAT 18g (sat Broiled Salmon with 3g, unsat 13g); PROTEIN 39g; CARB 21g; FIBER couscous Lemon and Olive Oil 2g; SUGARS 1g (added sugars 0g); SODIUM Lemon wedges (optional) 384mg; CALC 6% DV; POTASSIUM 14% DV HANDS-ON 20 MIN. 1. Preheat oven to 450°F. TOTAL 1 HR. 2 MIN. Kitchen Confidential 2. Combine yogurt, chives, 2 teaspoons Simply seasoned with lemon, Salmon is one of the best oil, and 1 tablespoon juice; stir with a rosemary, and olive oil, the flavor of sources of heart-healthy whisk. Sprinkle fish evenly with the salmon shines. Serving the fish omega-3 fats, and the 1/2 teaspoon salt and 1/4 teaspoon with whole-grain brown rice and fresh rich flavor and meaty- pepper. Rub with 2 tablespoons yogurt greens makes this a complete fatty texture make it seem mixture. Heat an ovenproof skillet over Mediterranean diet meal. luxurious and indulgent. high. Add 1 teaspoon oil to pan, swirling Mid-summer is the best to coat. Add fish, skin side down; cook 2 4 (6-oz.) salmon fillets time of year to find wild minutes. Transfer to oven. Bake at 1/2 tsp. salt Pacific king salmon—the 450°F for 5 minutes. Turn fish; cook 1/2 tsp. coarsely ground pepper premier, largest, and most 1 minute or until done. 1 tsp. lemon zest full-flavored species. 3 Tbsp. fresh lemon juice, divided Many fish return to fresh 3. Heat a large skillet over medium- 2 Tbsp. extra-virgin olive oil, water to spawn in May high. Add remaining 1 tablespoon oil to through July. Sockeye pan. Add carrot, shallots, and garlic; divided and coho salmon are also cook 4 minutes, stirring occasionally. 1 tsp. chopped fresh rosemary abundant during summer Cooking spray months and offer a milder 2 cups hot cooked brown rice flavor. If you’re concerned 4 cups arugula or baby spinach about sustainability, stick Lemon slices and fresh rosemary with wild Pacific salmon, especially Alaskan. sprigs (optional) MEDITERRANEAN DIET 85

Fish & Shellfish Cioppino-Style Seared Scallops with Seafood Stew Lemon Orzo HANDS-ON 20 MIN. HANDS-ON 5 MIN. TOTAL 20 MIN. TOTAL 20 MIN. Inspired by the famed San Francisco Sweet scallops need little seasoning meal-in-a-bowl, this hearty Italian- other than a sprinkle of salt and style seafood stew comes together pepper. Serve them over a light, with minimal fuss. To save prep time, lemony orzo that cooks while you sear buy peeled and deveined shrimp at the scallops. the seafood counter. Cooking spray 11/2 Tbsp. olive oil 1/2 cup chopped onion 1/2 cup chopped onion 1 cup uncooked orzo 11/2 tsp. minced garlic (rice-shaped pasta) 1/4 tsp. crushed red pepper 1 cup fat-free, less-sodium chicken 1 lb. mussels, scrubbed and broth 1/2 cup dry white wine debearded 1/4 tsp. dried thyme 8 oz. sea scallops 2 Tbsp. chopped fresh chives 8 oz. peeled and deveined medium 2 Tbsp. fresh lemon juice 2 tsp. olive oil shrimp 11/2 lbs. sea scallops 1/2 cup clam juice 1/4 tsp. salt 1/4 cup chopped fresh flat-leaf 1/4 tsp. black pepper parsley Lemon wedges (optional) 1 (14.5-oz.) can diced tomatoes, 1. Heat a medium saucepan over undrained medium-high. Coat pan with cooking spray. Add onion to pan; sauté 3 Heat olive oil in a Dutch oven over minutes. Stir in pasta, broth, wine, and medium-high. Add onion, garlic, and red thyme; bring to a boil. Cover, reduce pepper to pan; sauté 2 minutes. Add heat, and simmer 15 minutes or until mussels, scallops, and shrimp to pan; liquid is absorbed and pasta is al dente. sauté 1 minute. Stir in 1/2 cup clam juice, Stir in chopped chives and lemon juice. parsley, and diced tomatoes; bring to a boil. Cover, reduce heat, and simmer for 2. While orzo cooks, heat oil in a large 10 minutes or until mussels open, and cast-iron skillet over medium-high, discard any unopened shells. swirling to coat. Sprinkle scallops evenly with salt and pepper. Add SERVES 4 (serving size: 2 cups) CALORIES 209; scallops to pan; cook 3 minutes on FAT 7g (sat 1g, unsat 5g); PROTEIN 23g; CARB each side or until desired degree 12g; FIBER 2g; SUGARS 4g (added sugars 0g); of doneness. Serve scallops with SODIUM 699mg; CALC 8% DV; POTASSIUM pasta mixture, and garnish with lemon 15% DV wedges, if desired. SERVES 4 (serving size: 41/2 oz. scallops and about 3/4 cup orzo mixture) CALORIES 514; FAT 7g (sat 0g, unsat 3g); PROTEIN 60g; CARB 46g; FIBER 2g; SUGARS 4g (added sugars 0g); SODIUM 881mg; CALC 9% DV; POTASSIUM 20% DV 86

MEDITERRANEAN DIET SEARED SCALLOPS WITH LEMON ORZO 87

Check the mussels when you clean them and discard any that are already open or that have cracked shells—they won’t be fresh. 88 COOKING LIGHT

Fish & Shellfish Mussels in Spicy with remaining 1 tablespoon parsley Tomato Sauce and, if desired, lemon wedges. Serve with bread. HANDS-ON 15 MIN. TOTAL 15 MIN. SERVES 4 (serving size: 2 cups mussel mixture and 2 bread slices) CALORIES 376; FAT 10g (sat San Marzano plum tomatoes—known 3g, unsat 5g); PROTEIN 38g; CARB 26g; FIBER for their pure tomato flavor—are the 2g; SUGARS 4g (added sugars 1g); SODIUM secret supermarket find in this quick 548mg; CALC 10% DV; POTASSIUM 5% DV sauce. Available in shelf-stable boxes as well as cans, their perfect balance Saffron Fish Stew with of sweetness and acidity makes them White Beans worth seeking out. HANDS-ON 20 MIN. 1 Tbsp. extra-virgin olive oil TOTAL 20 MIN. 1 Tbsp. unsalted butter 2 Tbsp. finely chopped shallot With its unmistakable flavor and 1 oz. prosciutto, diced aroma, saffron elevates a simple fish 2 tsp. finely chopped garlic and bean stew, making it something 1/2 tsp. crushed red pepper special. 1 cup chopped boxed or canned 1 Tbsp. extra-virgin olive oil San Marzano tomatoes (such as 1 cup chopped onion Pomi) 1 tsp. ground fennel 1/2 cup dry white wine 1/2 tsp. ground coriander 1 tsp. granulated sugar 2 garlic cloves, crushed 3/8 tsp. kosher salt 1 fresh thyme sprig 2 lbs. mussels, scrubbed and 1/2 tsp. orange zest debearded 1/4 tsp. saffron threads, crushed 2 Tbsp. chopped fresh flat-leaf 11/2 cups water parsley, divided 11/2 cups clam juice Lemon wedges (optional) 1 (14.5-oz.) can diced tomatoes, 8 (1/2-oz.) whole-wheat baguette slices, toasted undrained 1 lb. flounder fillet, cut into (2-in.) 1. Heat olive oil and butter in a large Dutch oven over medium-high until pieces butter melts and starts to foam, about 1 (14-oz.) can great Northern beans, 1 minute. Add shallot and prosciutto; cook, stirring occasionally, until shallot drained and rinsed is translucent and prosciutto is crisp, Fresh thyme leaves about 5 minutes. Add garlic and crushed red pepper; cook, stirring Heat oil in a large Dutch oven over often, until fragrant, about 1 minute. Add medium-high. Add onion, fennel, tomatoes, wine, sugar, and salt; bring to coriander, garlic, and thyme sprig; sauté a simmer. 5 minutes. Stir in zest and saffron; add water, clam juice, and tomatoes. Bring 2. Add mussels to sauce. Cover and to a boil; reduce heat, and simmer for cook until mussels start to open, 4 to 5 5 minutes. Stir in fish and beans; cook 5 minutes. (Discard any mussels that do minutes. Top with thyme leaves. not open.) Stir in 1 tablespoon parsley. Lightly toss, and spoon into bowls. Top SERVES 4 (serving size: 2 cups) CALORIES 226; FAT 6g (sat 1g, unsat 4g); PROTEIN 21g; CARB 23g; FIBER 6g; SUGARS 6g (added sugars 0g); SODIUM 931mg; CALC 10% DV; POTASSIUM 18% DV MEDITERRANEAN DIET 89

Shrimp Paella COOKING LIGHT HANDS-ON 15 MIN. TOTAL 20 MIN. Paella is a Spanish seafood and rice dish, prized for the crispy bits of rice that come from letting the rice sizzle in the pan, and the deep yellow color from saffron. We cheat the color with less-expensive ground turmeric and speed the process with precooked brown rice. Make sure to spread the rice mixture in an even layer so the bottom can crisp. 2 Tbsp. olive oil 1∕2 tsp. ground turmeric 1 cup chopped red bell pepper 1 cup frozen green peas 1 Tbsp. minced garlic 2 (8.8-oz.) pkgs. microwavable precooked brown rice 3 Tbsp. unsalted chicken stock 3∕4 tsp. kosher salt 1∕2 tsp. black pepper 12 oz. frozen medium shrimp, thawed, peeled, and deveined 2 Tbsp. fresh lemon juice 1. Heat oil in a large skillet over medium-high. Add turmeric; cook 1 minute, stirring constantly. Add bell pepper, peas, and garlic to pan; cook 2 minutes, stirring occasionally. 2. Stir in rice; spread in an even layer. Cook, without stirring, 3 minutes. Reduce heat to medium. Stir in stock, salt, and pepper. Spread rice mixture in an even layer in pan. Cook, without stirring, 7 minutes. 3. Arrange shrimp on top of rice mixture; cover and cook 3 to 4 minutes or until shrimp are done. Drizzle with lemon juice, and serve immediately. SERVES 4 (serving size: about 5 shrimp and 1 cup rice mixture) CALORIES 334; FAT 11g (sat 1g, unsat 6g); PROTEIN 19g; CARB 44g; FIBER 5g; SUGARS 3g (added sugars 0g); SODIUM 544mg; CALC 6% DV; POTASSIUM 5% DV 90

Fish & Shellfish 91

Fish & Shellfish Pan-Seared Shrimp Shrimp Kebabs with Walnut and Herb Gremolata HANDS-ON 25 MIN. TOTAL 25 MIN. HANDS-ON 10 MIN. TOTAL 15 MIN. The shrimp is balanced with slight sweetness, bitter char, and tangy Fresh herbs, walnuts, and lemon make lime—a combination that a bright, tasty topper for succulent complements the refreshing melon. shrimp that is served over fresh Pick the ripest melons you can find; spinach and nutty brown rice. they should be firm but slightly soft and fragrant, especially near the stem 1 Tbsp. chopped fresh flat-leaf end. Round out this dinner with your parsley favorite steamed grain. 2 tsp. chopped fresh cilantro 2 Tbsp. fresh lime juice 11/2 tsp. minced garlic, divided 1 Tbsp. honey 1 medium honeydew melon, halved 1 tsp. chopped walnuts 1/8 tsp. lemon zest and seeded 1 tsp. fresh lemon juice 1 medium cantaloupe, halved 1/8 tsp. kosher salt 1/8 tsp. crushed red pepper and seeded 1 Tbsp. olive oil, divided 1 small seedless watermelon, 6 oz. raw large shrimp, peeled and halved deveined 2 Tbsp. lime zest 2 cups baby spinach 2 Tbsp. fresh lime juice 1/2 cup cooked brown rice 1 tsp. chopped fresh mint 24 raw jumbo shrimp, peeled and 1. Combine parsley, cilantro, 1/2 teaspoon garlic, walnuts, zest, juice, deveined, tails on salt, red pepper, and 2 teaspoons oil in 4 (10-in.) skewers a small bowl; stir to combine. Set aside. 1. Combine lime juice and honey in a 2. Heat remaining 1 teaspoon oil in a bowl; set aside. large skillet over medium-high. Add shrimp; cook until done, about 3 2. Using a 11/4-inch melon baller, scoop minutes. Remove shrimp from pan; 24 balls of honeydew, 24 balls of reduce heat to medium. cantaloupe, and 24 balls of watermelon, and transfer to a large bowl. Add lime 3. Add remaining 1 teaspoon minced zest, lime juice, and mint; toss to garlic to pan; cook until fragrant, about combine. Cover and chill melon mixture 30 seconds. Add spinach to pan, and until ready to serve. cook, stirring constantly, until wilted, 1 to 2 minutes. 3. Preheat a grill to high (450°F to 550°F) or heat a grill pan over high. 4. Top shrimp with gremolata and serve Thread 6 shrimp onto each of 4 with spinach and brown rice. skewers. Grill shrimp until opaque, about 2 minutes per side. Brush both SERVES 1 (serving size: 6 oz. shrimp, 1/2 cup rice, sides of shrimp with honey-lime glaze, 1/2 cup spinach, and about 2 Tbsp. gremolata) and cook 15 more seconds per side. CALORIES 401; FAT 20g (sat 3g, unsat 16g); PROTEIN 27g; CARB 26g; FIBER 3g; SUGARS 1g 4. Place melon salad on plates and (added sugars 0g); SODIUM 781mg; CALC 17% serve with shrimp skewers. DV; POTASSIUM 11% DV SERVES 4 (serving size: 1 skewer and 18 melon 92 balls) CALORIES 136; FAT 1g (sat 0g, unsat 0g); PROTEIN 8g; CARB 28g; FIBER 2g; SUGARS 23g (added sugars 4g); SODIUM 93mg; CALC 5% DV; POTASSIUM 13% DV COOKING LIGHT

MEDITERRANEAN DIET 93

Fish & Shellfish 94

Fish & Shellfish Shrimp with Grilled 2. Heat a grill pan over high. Add half of Citrus and Leek Relish fruit slices to pan in a single layer; grill 3 minutes on each side or until lightly HANDS-ON 47 MIN. charred and caramelized. Add charred TOTAL 47 MIN. fruit slices to juice in bowl. Repeat procedure with remaining fruit slices. This restaurant-worthy grilled shrimp Add leek halves to pan; grill 7 minutes, dish features the rich, tangy flavor of turning to char all sides. Cut leeks four citrus fruits that are lightly crosswise into 1/2-inch slices; add to fruit charred and caramelized. A quality, in bowl. When fruit slices are cool fruity, and grassy olive oil is best here enough to handle, squeeze juice and to bring a touch of velvety richness to charred pulp into bowl; discard remains. the dressing. Stir in oil, mint, honey, and salt. 3 lemons, divided 3. Add shrimp to grill pan in a single 3 oranges, divided layer in batches; grill 2 minutes on each 2 limes, divided side or until well marked and done. 1/2 grapefruit Place cooked shrimp in a large bowl. 2 large leeks, trimmed and halved Add 1/2 cup leek mixture; toss to coat. Combine 3/4 cup leek mixture and salad lengthwise greens; toss to coat. Place greens 1/4 cup extra-virgin olive oil mixture on plates. Top evenly with 2 Tbsp. fresh mint leaves, torn shrimp and orange sections; drizzle with 1 tsp. honey extra leek mixture, if desired. 1/2 tsp. kosher salt 1 lb. large shrimp, peeled and SERVES 4 (serving size: about 11/4 cups salad, 4 to 5 shrimp, and 3 to 4 orange sections) deveined CALORIES 332; FAT 16g (sat 2g, unsat 12g); 4 cups mixed salad greens PROTEIN 18g; CARB 33g; FIBER 8g; SUGARS 17g (added sugars 1g); SODIUM 432mg; CALC 19% 1. Slice 1 lemon, 1 orange, and 1 lime DV; POTASSIUM 15% DV crosswise into thin slices. Squeeze juice from 2 lemons, 1 orange, 1 lime, and 1/2 95 grapefruit over a strainer into a measuring cup to equal about 1 cup juice. Place juice in a medium bowl. Peel and section remaining orange, and set orange sections aside.

Recipe Index COOKING LIGHT | MEDITERRANEAN DIET APPETIZERS & SNACKS PASTA SOUPS & STEWS Cooking Light® (ISSN 0886-4446) Mediterranean Diet, June (Summer) 2022, Volume 35, No.2. Cooking Light is published four times a year in March, June, September, and December by Meredith 13 Roasted Red Pepper Hummus 58 Gnocchi with Spinach and Pepper 86 Cioppino-Style Seafood Stew Operations Corp., 1716 Locust St., Des Moines, IA 50309-3023. Periodicals postage paid at Des Moines, IA, and at additional mailing offices. Subscription prices: $20 per year in the U.S. POSTMASTER: 19 Sweet Spiced Almonds Sauce 89 Saffron Fish Stew with White Beans Send all UAA to CFS. (See DMM 507.1.5.2.) NON-POSTAL AND MILITARY FACILITIES: Send address corrections to Cooking Light, P.O. Box 37508, Boone, IA 50037-0508. Your bank may provide updates 13 White Bean Dip with Rosemary 56 Mini Farfalle with Roasted Red 74 Summery Lentil Soup to the card information we have on file. You may opt out of this service at any time. © Meredith Operations Corp. 2022. All rights reserved. Printed in the U.S.A. Olive Oil Peppers, Onion, Feta, and Mint 60 Mushroom Bolognese VEGETABLES BREAKFAST 59 Pasta with Green Peas and Almond 34 Artichoke and Spinach Strata 21 Banana-Berry Overnight Oats Gremolata 72 Basic White Beans 21 Overnight Oats with Kefir, Berries, 60 Quick-Roasted Cherry Tomato Sauce 72 Eggs with Chickpeas, Spinach, and and Toasted Coconut with Spaghetti Tomato 21 Overnight Oats with Stone Fruit 55 Summer Veggie Pasta 71 Eggplant and White Bean Ragout 56 Warm Pasta Salad with Tomatoes 33 Grilled Eggplant with Freekeh Pilaf DESSERTS and Eggplant 36 Grilled Stuffed Portobello Mushrooms 25 Baked Apples 55 Whole-Grain Penne with Walnuts, 33 Grilled Tofu with Ratatouille 22 Chocolate-Amaretti Peaches Caramelized Onions, and Ricotta Vegetables 25 Red Wine–Poached Pears Salata 75 Lentil Cakes with Mint Yogurt 22 Triple-Berry Crisp 34 Mediterranean Grilled Vegetable PIZZAS Tagine FISH & SHELLFISH 39 Grilled Summer Vegetable Pizza 36 Stuffed Bell Peppers 85 Broiled Salmon with Lemon and 39 Local Farmers’ Market Pizza 68 White Bean and Vegetable Bowls Olive Oil 39 Pepper-Only Pizza with Frizzled Eggs 82 Grilled Salmon with White Bean and 71 White Bean Ragout Arugula Salad SALADS 85 Lemony Roasted Salmon with White 18 Basil-Lime Fruit Salad Wine Couscous 67 Chickpea Panzanella 89 Mussels in Spicy Tomato Sauce 42 Farro Salad with Cherries, Corn, and 78 Olive Oil–Poached Mahimahi with Basil Mediterranean Tomato Sauce 44 Greek-Style Tomato and Cucumber 81 Pan-Fried Trout with Tomato-Basil Salad with Farro Sauté 28 Grilled Heirloom Tomato and Feta 78 Pan-Seared Halibut with Bell Pepper Panzanella 92 Pan-Seared Shrimp with Walnut and 31 Grilled Vegetable Salad Herb Gremolata 31 Heirloom Tomato Salad with Herbs 53 Salmon and Grains Salad with Salsa and Capers Verde 51 Lemon, Wheat Berry, and Chickpea 82 Salmon in Smoky Tomato Broth Salad 81 Seared Mediterranean Tuna Steaks 64 Lemony White Bean and Arugula 86 Seared Scallops with Lemon Orzo Salad 92 Shrimp Kebabs 16 Melon Salad with Savory Granola 90 Shrimp Paella 18 Mesclun with Berries and Sweet 95 Shrimp with Grilled Citrus and Leek Spiced Almonds Relish 67 Pesto Chickpea Salad with Summer 53 Tuna Niçoise Whole-Grain Bowls Squash 16 Prosciutto and Melon Salad with GRAINS Cantaloupe Vinaigrette 46 Broccoli Rabe and Barley Grain Bowl 28 Spring Salad with Herbed Goat with Cilantro Pesto Cheese 46 Mediterranean Barley with 18 Summertime Fruit Salad with Cream Chickpeas and Arugula 16 Summer Melon Salad 51 Millet and Tomatoes 42 Toasted Farro Salad with 48 Spring Vegetable Grain Bowl Watermelon and Peaches 49 Superfood Grain Bowl 72 Tuscan White Bean Salad with 44 Watermelon Grain Bowl Shrimp 69 White Bean Salad with Asparagus and Artichokes Vegetarian 96 COOKING LIGHT