30-MINUTE

DISHES
MAKE DINNER IN A
FLASH WITH THESE
SEASONAL FAVORITES

HEARTY QUINOA
TABBOULEH
[ P. 10 ]

1 1 [Link]
[Link] SPECIAL
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 Hearty, healthy entrées that come together in under
half an hour—who wouldn’t want more of these in their
recipe repertoire? The following collection will meet all
your supper cravings, from fresh, meal-sized salads to
great grilling ideas, with comfort-food favorites like hot
sandwiches and breakfasts thrown in for good measure.

THE SEASON’S BEST

Avocado-Spinach Panini, p. 3
Creamy-Crunchy Mango and Sprout Summer Rolls, p. 4
Spring Leek Hash with Polenta and Goat Cheese, p. 4
Blue Cheese, Radicchio, and Fig Sandwiches, p. 5
Lemony Minted Asparagus with Saffron Rice, p. 5

BREAKFAST FOR DINNER

Sweet Potato Masala and Egg Mile-Highs, p. 6
Spicy Tempeh Hash, p. 7
Cinnamon-Apple French Toast, p. 7
Tofu Rancheros, p. 8

SUPER SUPPER SAL ADS

Classic Israeli Salad, p. 9
Hearty Quinoa Tabbouleh, p. 10
Savoy Cabbage Salad with Carrot-Ginger Dressing, p. 10
Soba Noodle Salad with Spicy Peanut Sauce, p. 11
Curried Quinoa Salad with Nectarines and Sugar Snap Peas, p. 12
Broccoli Slaw Salad with Five-Spice Tofu, p. 12

TORTILL A CUISINE
Tomatillo Quesadillas, p. 13
Tortilla and Tomato Soup, p. 14
Black Bean Clayudas, p. 14

GRILL IT!
Summer Vegetable Kebabs with Fresh Corn Relish, p. 15
Farmers’ Market Grilled Vegetable Wraps, p. 16
Bok Choy and Kabocha Squash with Miso Sauce, p. 16

SPECIAL
SPECIALRECIPE
RECIPESECTION
SECTION [Link] 2
30-MINUTE
DISHES

the season’s best

AVO C A D O-S P I NAC H PANI N I

SERVES 4 | 30 MINUTES OR LESS
When avocado and spinach are heated inside this satisfying panini, they become meltingly tender.
Smoked sun-dried tomatoes add a salty, chewy, meaty element.

2 avocados, halved and thinly sliced 2 Tbs. diced red onion

1 3⅓ cup julienned, smoked sun-dried tomatoes (1 oz.)
⁄ 2 cups lightly packed baby spinach
4 4-oz. ciabatta rolls, split in half

1 Layer avocado slices, tomatoes, onion, and ½ cup spinach on each roll. Spray panini with cooking spray.
2 Coat skillet or grill pan with cooking spray, and heat over medium heat. Place panini in pan; press with smaller-diameter saucepan
weighted with 1 or 2 cans. Cook 2 minutes, remove weight, flip panini, replace weight, and cook 1½ to 2 minutes more.

PER PANINI  390 CAL; 12 G PROT; 13 G TOTAL FAT (2 G SAT FAT); 65 G CARB; 0 MG CHOL; 528 MG SOD; 8 G FIBER; 3 G SUGARS

3 [Link] SPECIAL RECIPE SECTION

 SPRI NG LE EK HASH WI TH
POLE NTA AND G OAT CHEESE
SERVES 4 | 30 MINUTES OR LESS
This colorful hash turns out like a casserole after it’s topped with
polenta and cheese and warmed in the oven.

1 Tbs. olive oil ¼ tsp. red pepper flakes

3 medium leeks, trimmed, ½ cup low-sodium vegetable
halved, and chopped broth
(6 cups) 3 cloves garlic, minced
1 yellow bell pepper, thinly (1 Tbs.)
sliced (1 cup) 1 16-oz. tube prepared
2 Tbs. minced fresh thyme, polenta, cut into slices
divided 2 oz. crumbled aged chèvre
(½ cup)

1 Preheat oven to 400°F. Heat oil in ovenproof skillet over medium-high

heat. Add leeks, bell pepper, 1 Tbs. thyme, and red pepper flakes; sauté
10 minutes. Stir in broth and garlic.
C R E A MY-C RUNC HY MA NGO A ND 2 Arrange polenta slices over leek mixture in skillet; top with crumbled
S PR OU T S U M MER R O LLS chèvre and remaining 1 Tbs. thyme.

SERVES 4 | 30 MINUTES OR LESS 3  Bake 10 minutes, or until chèvre softens and begins to brown.
Vietnamese rice-paper wrappers offer a light, gluten-free wrap PER SERVING (1 CUP HASH, 4 OZ. POLENTA, AND 2 TBS. CHEESE)  257 CAL;
alternative to flour tortillas. The white disks, sold in the Asian 8 G PROT; 4 G TOTAL FAT (4 G SAT FAT); 40 G CARB; 11 MG CHOL; 470 MG
section of most supermarkets, are easy to work with once SOD; 4 G FIBER; 7 G SUGARS
you’ve moistened one or two and gotten a feel for how they
soften up.

1 3
2
⁄3 cup diced avocado ⁄ cup chopped cilantro
2 Tbs. lime juice 1 tsp. hot sauce, such as
2 tsp. grated lime zest sriracha
2
⁄3 cup finely chopped red bell 8 8½-inch Vietnamese rice-
pepper paper wrappers
½ cup vegan cream cheese, 2 cups alfalfa sprouts
softened 1½ cups thinly sliced fresh
1 3 cup thinly sliced green mango
⁄
onions (white and pale-
green parts only)

1 Combine avocado, lime juice, and lime zest in small bowl. Stir in bell
pepper, cream cheese, green onions, cilantro, and hot sauce; set aside.
2 Fill large bowl (9-inch diameter) with warm water. Submerge 1 rice-
paper wrapper 10 seconds in water, or just until it becomes soft. Remove
wrapper to flat work surface, and let rest 30 seconds; it will become
more pliable.
3 Spoon ¼ cup avocado mixture just below middle of rice-paper
wrapper, leaving 1-inch border on either side. Top with ¼ cup alfalfa
sprouts and 2 mango slices. Fold bottom of wrapper up over filling,
pressing filling as you go. Fold both sides of rice paper inward. Gently
press to seal. Roll up wrapper to edge like cigar. Brush water on top edge,
if necessary, to seal. Repeat steps 2 and 3 with remaining ingredients.
PER SERVING (2 ROLLS)  227 CAL; 6 G PROT; 7 G TOTAL FAT (<1 G SAT FAT);
37 G CARB; 0 MG CHOL; 129 MG SOD; 4 G FIBER; 11 G SUGARS

SPECIAL RECIPE SECTION [Link] 4

30-MINUTE
DISHES

B LU E CH E E S E,
R A D I CC H I O, A ND
F I G S A N DWI C HES
SERVES 4
30 MINUTES OR LESS
We've grilled the ingredients of a popular
Italian salad between two slices of bread LEMONY MI NTED ASPARAG US
for a hearty sandwich.
WITH SAF F RON RI CE
3 oz. crumbled blue cheese SERVES 6 | 30 MINUTES OR LESS
3 oz. reduced-fat cream cheese With fresh mint and lemon zest accenting asparagus spears, this stir-fry captures
8 slices sprouted whole-grain bread the brightness of spring. If you can’t find toasted, sliced almonds, toast your own for
8 tsp. melted butter, trans fat–free 3 to 5 minutes on a baking sheet in a 300°F oven.
margarine, or olive oil, divided
4 Tbs. fig jam 1½ cups white rice 2 cloves garlic, thinly sliced
1 cup thinly sliced radicchio or Belgian 3 cups low-sodium vegetable broth 1½ lbs. asparagus spears, cut diagonally
endive 1 pinch saffron threads into 1-inch lengths (3½ cups)
1 Tbs. vegetable oil ½ cup toasted, sliced almonds
1 Mash blue cheese and cream cheese 9 green onions, sliced into ¼ cup sliced mint leaves
together in small bowl, leaving some blue ¼-inch lengths (2⁄3   cup) 2 lemons, cut into wedges, for garnish
cheese chunks. Set aside. 1–2 small, fresh red chiles,
2 Brush 4 slices bread with half of butter, and thinly sliced (1 Tbs.)
set bread butter-side down on baking sheet.
Spread each slice with 1 Tbs. jam, and sprinkle
1 Combine rice and broth in large saucepan, and crumble in saffron threads. Bring to a boil.
Reduce heat to medium-low, cover, and simmer 20 minutes. Remove from heat, and let stand,
with 1⁄4 cup radicchio. Spread remaining 4
covered, 5 minutes.
slices bread with blue cheese mixture, and set
on top of radicchio. Brush sandwich tops with 2 Meanwhile, heat wok over high heat, until water droplets evaporate within 1 second. Add oil,
remaining melted butter. swirl to coat pan, then add green onions, chiles, and garlic; stir-fry 1 to 2 minutes, or until onions
turn bright green and soften. Add asparagus, and stir-fry 2 minutes more, or until asparagus is
3 Heat large skillet or griddle over medium-
bright green and tender. Remove from heat, stir in almonds and mint, and season with salt and
low heat. Cook sandwiches in skillet 4 minutes,
pepper, if desired.
or until browned and crisp. Flip, and cook 3
minutes more, or until second side is browned. 3 Fluff rice, and spoon onto serving plate. Top with asparagus mixture. Garnish with lemon
wedges.
PER SERVING  419 CAL; 15 G PROT; 20 G TOTAL
FAT (12 G SAT FAT); 48 G CARB; 52 MG CHOL; 1 2-CUP SERVING  276 CAL; 7 G PROT; 7 G TOTAL FAT (<1 G SAT FAT); 47 G CARB;
PER 1 ⁄
607 MG SOD; 6 G FIBER; 17 G SUGARS 0 MG CHOL; 81 MG SOD; 3 G FIBER; 3 G SUGARS

5 [Link] SPECIAL RECIPE SECTION

BREAKFAST For dinner
S WE E T P OTATO MAS AL A
AND EGG MI L E-H I G H S

SERVES 4 | 30 MINUTES OR LESS

Grated sweet potatoes are the base for these
fried egg stacks, which get a spicy boost from a
quick sauce made with seasoned, canned crushed
tomatoes.

1 sweet potato, peeled and shredded

5 large eggs, divided
¼ tsp. ground coriander, divided
¼ tsp. ground cumin, divided
5 Tbs. vegetable oil, divided
1 cup crushed tomatoes with roasted onion and garlic
2 Tbs. lime juice
1 cup arugula

1 Combine sweet potato, 1 egg, ⁄ tsp. coriander, and ⁄ tsp. cumin

18 18

in bowl. Season with salt and pepper, if desired.

2 Heat 3 Tbs. oil in large skillet over medium-high heat until hot
but not smoking. Scoop ⁄ 1 3  cup sweet potato mixture into pan for

each of 4 pancakes. Flatten gently with spatula; cook 5 minutes

per side. Set aside; keep warm.

3 Wipe out pan, and add 1 Tbs. oil and remaining ⁄ tsp.
1 8

coriander and 1 8 [Link]. Stir 10 seconds over medium-high

⁄
heat, add crushed tomatoes, and bring to a simmer. Reduce heat
to medium-low, and simmer 5 minutes. Transfer to small bowl,
and stir in lime juice.

4 Wipe out pan, add remaining 1 Tbs. oil, and fry remaining
4 eggs sunny-side up or over easy. Season with salt and pepper,
if desired.

5 To serve: Place 1 sweet potato pancake on each of 4 plates, top

with 1 egg, 1⁄4  cup sauce, and 1⁄4  cup arugula.

PER SERVING  297 CAL; 10 G PROT; 24 G TOTAL FAT (3 G SAT FAT);

11 G CARB; 233 MG CHOL; 111 MG SOD; 2 G FIBER; 5 G SUGARS

SPECIAL RECIPE SECTION [Link] MAY 2016 6

30-MINUTE
DISHES

S PICY TE M PE H HA S H
SERVES 2
30 MINUTES OR LESS
Cubed tempeh turns classic hashbrowns
into a protein-packed meal.

8 oz. cubed tempeh C INN AMON-APPLE FRE NCH TOAST

1 Tbs. canola oil SERVES 6 | 30 MINUTES OR LESS
1 cup chopped onions Quick-sautéed apples top cinnamon-flavored French toast for a sweet treat that's
1 cup chopped lower in sugar than dousing the breakfast favorite in maple syrup.
green bell pepper
1 cup diced potatoes French Toast
Apple Topping
2 tsp. paprika 2 cups plain or vanilla soymilk
4 large tart, firm apples, peeled,
½ tsp. garlic powder ½ cup apple butter
cored, and sliced
½ tsp. onion powder 1 tsp. vanilla extract
3 Tbs. sugar
1 pinch cayenne pepper 1 tsp. ground cinnamon
½ tsp. cinnamon
2 tsp. fresh lemon juice ¼ tsp. salt
1 Spread tempeh in bottom of large nonstick 12 slices soft-crust French bread,
1 2 cup water, cover, and bring to a
skillet. Add ⁄ sliced ½-inch thick
boil. Reduce heat to medium-low; simmer
5 minutes. Drain in colander, and wipe out skillet.
1 To make Apple Topping: Coat nonstick skillet with cooking spray, and heat over medium-high
2 Add oil to skillet, and heat over medium- heat. Sauté apples 5 to 7 minutes, or until softened. Reduce heat to medium. Add sugar and
high heat. Return tempeh to pan along with cinnamon, and cook 5 to 10 minutes more, or until tender, stirring occasionally. Stir in lemon juice,
onion, green bell pepper, and potatoes. Sauté and remove from heat.
5 to 7 minutes, or until beginning to brown.
2 To make French Toast: Blend soymilk, apple butter, vanilla, cinnamon, and salt in blender until
Sprinkle with paprika, garlic powder, onion
smooth. Pour into shallow bowl.
powder, and cayenne pepper. Sauté 7 to 8
minutes, or until potatoes are browned. 3 Coat nonstick skillet with cooking spray, and heat over medium heat. Dip bread slices into
batter, coating evenly. Cook 2 to 3 minutes on each side, or until lightly browned. Place
1 2-CUP SERVING  397 CAL;
PER 1⁄ 2 slices bread on each plate, and divide Apple Topping among servings.
24 G PROT; 20 G TOTAL FAT (3 G SAT FAT);
40 G CARB; 0 MG CHOL; 22 MG SOD; 5 G FIBER; PER SERVING (2 SLICES)  273 CAL; 6 G PROT; 1 G TOTAL FAT (<1 G SAT FAT); 55 G CARB; 0 MG CHOL;
6 G SUGARS 345 MG SOD; 3 G FIBER; 25 G SUGARS

7 [Link] SPECIAL RECIPE SECTION

TO F U RA N C H ER O S 1 Heat oil in large skillet over medium
heat. Add onion, and sauté 5 minutes, or
SERVES 4 | 30 MINUTES OR LESS
until translucent. Add bell pepper, and cook
This tasty scramble is a veganized version of huevos rancheros. It’s an easy
5 to 7 minutes more, or until vegetables
dinner dish, served with slices of avocado and orange.
begin to brown. Add tofu to skillet,
crumbling each slab as it goes in.
1½ Tbs. olive oil 2 medium tomatoes, diced (1 cup)
1 medium onion, quartered 1–2 small fresh jalapeño chiles, seeded 2 Stir in salsa, tomatoes, and chiles,
and thinly sliced (1½ cups) and minced followed by nutritional yeast (if using),
1 medium green bell pepper, 2 Tbs. nutritional yeast, optional cumin, and turmeric (if using). Cook
cut into short, thin strips (1½ cups) 1 tsp. ground cumin 5 to 8 minutes, or until tomatoes have
1 14- to 16-oz. package soft or firm ¼ tsp. ground turmeric, optional softened and ingredients are melded and
tofu, drained, patted dry, and cut 1 cup cilantro leaves, chopped piping hot. Stir in cilantro, then season with
crosswise into 6 slabs 8 corn tortillas, warmed salt and pepper, if desired.
1 cup prepared medium or mild salsa, 3 Divide tofu mixture among tortillas, and
plus more for serving serve with salsa.
PER SERVING (2 TORTILLAS)  285 CAL; 15 G
PROT; 11 G TOTAL FAT (<1 G SAT FAT); 34 G
CARB; 0 MG CHOL; 524 MG SOD; 6 G FIBER;
7 G SUGARS

SPECIAL RECIPE SECTION [Link] 8

30-MINUTE
DISHES

super supper salads

C L A SSI C I S R AEL I S AL AD
SERVES 4 | 30 MINUTES OR LESS
An Israeli breakfast staple, this salad makes for a light dinner when served with
hummus and pita. Some top it with feta and olives, or dress it with tahini sauce.

4 Roma tomatoes, diced (2 cups) 2⁄3 cup chopped Italian parsley

2 Persian cucumbers or ½ English cucumber, 3 Tbs. chopped green onion
1 3  cups)
diced (1⁄ 2 tsp. olive oil
½ yellow bell pepper, diced (2⁄3 cup) 2 tsp. lemon juice

Toss together all ingredients in large bowl. Season with salt and pepper, if desired.
PER 1-CUP SERVING  49 CAL; 2 G PROT; 3 G TOTAL FAT (<1 G SAT FAT); 6 G CARB; 0 MG CHOL; 10 MG SOD;
2 G FIBER; 4 G SUGARS

9 [Link] SPECIAL RECIPE SECTION

H E A RT Y QU INOA
TA B B O U LE H
(pictured on opener, p. 1)

SERVES 4
30 MINUTES OR LESS
Tabbouleh is a Middle East-
ern salad that's usually made
with couscous. By swapping
in quinoa for the couscous,
we've given the recipe a protein
count that makes it a meal op-
tion. Feel free to fill it out even
more with diced tofu, chopped
nuts, or crumbled cheese.

1 cup quinoa
1 3
⁄ cup red wine vinegar
2 tsp. olive oil
1 tsp. garlic, minced
1 medium red bell pepper,
chopped (1 cup)
1 medium yellow bell pepper,
chopped (1 cup)
½ cup chopped cucumber
¼ cup sliced kalamata or
other high-quality black
olives
¼ cup chopped red onion
¼ cup chopped fresh parsley

1 Cook quinoa according to

package directions. Meanwhile,
make dressing: In small bowl,
whisk together vinegar, oil, and
S AVOY C A BBAG E SAL AD WI TH CARROT-G I NG ER D R ESSIN G
garlic. Season to taste with salt SERVES 4 | 30 MINUTES OR LESS
and pepper. Set aside. Blended raw carrots give this zippy dressing texture and color. Make extra, and keep it in the fridge
2 Combine peppers, cucumber, for dipping raw vegetables. For added protein, top with 12 ounces cubed baked or extra-firm tofu.
olives, onion, and parsley in large
Dressing Salad
bowl. Add dressing and toss to
½ cup grated carrots 4 cups thinly sliced savoy cabbage
coat. Add quinoa; stir gently but
2 Tbs. finely chopped fresh ginger (½ cabbage)
thoroughly to combine. Serve
2 Tbs. rice vinegar 1 medium radicchio head, thinly sliced
warm or at room temperature.
1½ Tbs. chunky mixed-grain or white miso paste (1½ cups)
PER SERVING  220 CAL; 7 G PROT; 1 Tbs. roasted sesame oil 1 avocado, thinly sliced (1 cup)
6 G TOTAL FAT (1 G SAT FAT); 2 tsp. grape seed or canola oil ½ cup thinly sliced sweet onion (½ small onion)
38 G CARB; 85 MG SOD;
1 tsp. maple syrup 2 Tbs. hemp seeds, optional
4 G FIBER
1 To make Dressing: Blend all ingredients in blender until smooth.
2 To make Salad: Toss together cabbage, radicchio, avocado, and onion in large bowl. Pour in Dressing,
and toss gently until all salad ingredients are coated. Sprinkle hemp seeds on top, if using, and serve.
PER 1 3⁄4-CUP SERVING  199 CAL; 4 G PROT; 11 G TOTAL FAT (2 G SAT FAT); 17 G CARB; 0 MG CHOL;
242 MG SOD; 7 G FIBER; 7 G SUGARS

SPECIAL RECIPE SECTION [Link] 10

30-MINUTE
DISHES

SOBA NOODLE SAL AD WITH

SPICY PEANUT SAUCE
SERVES 6 | 30 MINUTES OR LESS
Seared tofu and grapefruit pieces fill out a cold
noodle salad that makes a great picnic supper.

Spicy Peanut Sauce

¼ cup seasoned rice vinegar
2 Tbs. smooth peanut butter
1 Tbs. low-sodium soy sauce
2 tsp. agave nectar
2 tsp. sesame oil
1 tsp. chili oil
1 clove garlic, minced (1 tsp.)

Soba Noodle Salad

1 small red bell pepper, sliced (1 cup)
5 radishes, thinly sliced (2⁄3 cup)
5 1 3   cup)
green onions, sliced (⁄
6 oz. snow peas
8 oz. buckwheat soba noodles
2 tsp. canola oil
8 oz. seasoned tofu, cut into small cubes
3 grapefruit, supremed (see instructions,
right)
¼ cup chopped cilantro
1 Tbs. toasted black sesame seeds,
optional, for garnish

1 To make Spicy Peanut Sauce: Purée all

ingredients in blender or food processor until
smooth.
2 To make Soba Noodle Salad: Toss together bell
pepper, radishes, and green onions in large bowl.
3  Bring large pot of water to a boil, add snow
peas, and cook 2 minutes. Transfer snow peas to
bowl of ice water with slotted spoon; drain, and
add to vegetables. Return water to a boil.
HOW TO SUPREME A GRAPEFRUIT
4 Cook soba noodles in same pot of boiling water
One challenge in cooking with grapefruit is peeling away the thick pith
according to package directions; drain, and rinse
beneath the skin and the bitter membrane that surrounds the pulp.
under cold water. Drain again, and set aside.
The solution is a culinary technique called supreming. Here’s how to do it:
5 Heat oil in skillet over medium-high heat. Add
tofu, and cook 1 minute per side, or until lightly 1 Trim ends all the 2 Stand fruit 3 Holding fruit 4 Set supremes
browned. way to juicy flesh. upright, and over a bowl, cut aside, and
6 Toss tofu, grapefruit supremes, and soba remove peel and sections along squeeze the
noodles with vegetables. Divide among 6 bowls, pith with knife, membranes as if membrane
drizzle with Spicy Peanut Sauce, and sprinkle with following curve of you were slicing “skeleton” over
cilantro and sesame seeds, if using. fruit from top to out a wedge, bowl to release
bottom. (A small, releasing them any remaining
PER SERVING  336 CAL; 7 G PROT; 10 G TOTAL FAT serrated paring one by one. juice.
(2 G SAT FAT); 26 G CARB; 0 MG CHOL; 481 MG SOD;
4 G FIBER; 18 G SUGARS
knife works best.)

11 [Link] SPECIAL RECIPE SECTION

 BROCCOLI SL AW SAL AD
WI TH FI VE-SPI CE TOF U
SERVES 4 | 30 MINUTES OR LESS
This crunchy salad comes together quickly and can be made in
advance. You can find five-spice pressed tofu and Chinese black
vinegar at most Asian grocery stores. Chinese black vinegar, in
particular, is worth seeking out for its malty, sweet quality.

Dressing Salad
2 Tbs. roasted sesame oil 1 1-lb. package broccoli slaw,
2 Tbs. Chinese black vinegar, or 1 lb. broccoli florets,
or 1 Tbs. rice vinegar, plus shaved on mandoline
1 Tbs. balsamic vinegar 1 small red bell pepper,
1 tsp. sriracha hot sauce thinly sliced (1 cup)
1 tsp. sugar 7 oz. five-spice pressed tofu,
sliced into matchsticks
1 3 cup chopped cilantro
⁄
2 green onions, chopped
(¼ cup)
4 Tbs. chopped roasted
CU RR I E D QU INOA S A L A D WITH peanuts
N E C TA RI N ES A ND S U GA R S NA P PEAS 1 To make Dressing: Whisk together all ingredients in small bowl.
Season with salt, if desired.
SERVES 4 | 30 MINUTES OR LESS
The dressing for this protein-packed salad is made with pre- 2 To make Salad: Toss together all ingredients with Dressing in
pared mango chutney. Spoon around the fruit chunks in the large bowl.
chutney to use only the smooth, jammy sauce. PER 2-CUP SERVING  221 CAL; 10 G PROT; 15 G TOTAL FAT (2 G SAT FAT);
15 G CARB; 0 MG CHOL; 190 MG SOD; 6 G FIBER; 8 G SUGARS
8 oz. stringless sugar snap 2½ Tbs. olive oil
peas or snow peas 3 small nectarines or
1 cup quinoa, rinsed and peaches (14 oz.), each cut
drained into 10 wedges
2 Tbs. curry powder, divided ½ medium red onion, thinly
2½ Tbs. unseasoned rice sliced (¾ cup)
vinegar 2 cups coarsely chopped
2½ Tbs. mango chutney watercress, plus 4 sprigs
(sauce only) for garnish

1 Cook sugar snap peas in large saucepan of boiling salted water
1 2  to 2 minutes, or until crisp-tender. Transfer to paper-towel-lined
1 ⁄
plate with slotted spoon to drain.
2 Stir quinoa and 1 Tbs. curry powder into same pot of boiling water.
Cook 14 minutes, or until quinoa is tender, stirring occasionally.
3 Meanwhile, whisk together remaining 1 Tbs. curry powder, vinegar,
chutney sauce, and oil in medium bowl. Season with salt and pepper,
if desired. Set aside.
4 Toss together sugar snap peas, nectarines, and onion in large bowl.
Add watercress.
5 Drain quinoa, and rinse under cold water to cool; drain again. Add
quinoa and dressing to salad, and toss to coat. Serve salad garnished
with watercress sprigs.
PER 2-CUP SERVING  350 CAL; 9 G PROT; 12 G TOTAL FAT (2 G SAT FAT);
54 G CARB; 0 MG CHOL; 320 MG SOD; 7 G FIBER; 19 G SUGARS

SPECIAL RECIPE SECTION [Link] 12

30-MINUTE
DISHES

tortilla cuisine
TO M ATI L LO
QU E SA D I L L AS
MAKES 8 PIZZAS
30 MINUTES OR LESS
Provolone cheese holds pairs of
corn tortillas together for these
double-decker quesadillas. If you
can’t find tomatillos, use thinly
sliced Roma or cocktail tomatoes.

4 tomatillos, husked, rinsed, and sliced

½ tsp. olive oil
½ tsp. dried oregano
8 slices reduced-fat provolone cheese
16 5-inch corn tortillas
½ cup prepared salsa
1 cup grated reduced-fat jalapeño
Jack cheese (4 oz.)

1 Preheat oven to 425°F.

2 Toss together tomatillos, oil, and oregano
in medium bowl. Season with salt and pepper,
if desired. Set aside.

3 Sandwich 1 slice provolone between

2 tortillas, and set on baking sheet. Repeat
with remaining tortillas and cheese slices. Top
each tortilla “crust” with 1 Tbs. salsa. Drain or
shake excess liquid from tomatillo slices, and
arrange slices on top of pizzas. Sprinkle with
Jack cheese.

4 Bake 6 to 8 minutes, or until tomatillos are

soft and cheeses are melted. Cool on baking
sheet 2 to 3 minutes before serving.

PER SERVING (1 PIZZA)  186 CAL; 10 G PROT;

8 G TOTAL FAT (5 G SAT FAT); 18 G CARB; 22 MG
CHOL; 488 MG SOD; 3 G FIBER; 4 G SUGARS

13 [Link] SPECIAL RECIPE SECTION

TO RTI LL A AND TO MATO S O UP BL ACK BE AN
SERVES 6 | 30 MINUTES OR LESS
CL AYUDAS
Corn tortillas work magic here: As they cook, they fall apart SERVES 8
into noodle-sized pieces and thicken the soup. 30 MINUTES OR LESS
Clayudas are a Oaxacan dish similar to pizza. Tortillas are
1 Tbs. olive oil 3 6-inch corn tortillas, slathered with a spicy black-bean purée, baked, then sprinkled
1 large onion, peeled and cut into quarters with various toppings.
finely chopped (1½ cups) 3 Tbs. chopped cilantro
2 cloves garlic, minced 1 tsp. hot sauce, optional 1 Tbs. canola oil 1 canned chipotle chile, drained
(2 tsp.) 3 Tbs. fresh goat cheese, 1 small onion, diced (1 cup) ½ tsp. brown sugar
1 32-oz. can chopped fire- softened 1 clove garlic, minced (1 tsp.) 4 8-inch flour tortillas
roasted tomatoes 2 Tbs. plain low-fat yogurt 1 tsp. ground cumin 8 oz. slaw mix
1½ cups cooked black beans ½ cup chopped cilantro
2 Tbs. lime juice
1 Heat oil in large saucepan over medium heat. Add onion, and
sauté 7 minutes, or until soft, stirring occasionally. Add garlic, and 1 Preheat oven to 450°F. Heat oil in saucepan over medium-high heat. Add
sauté 1 minute more. onion, and cook 5 minutes. Add garlic and cumin, and cook 1 minute more.
2 Add tomatoes, 2 cups water, and tortillas. Bring to a boil, then Place onion mixture in blender with beans, chipotle chile, brown sugar, and
reduce heat to medium-low. Cover, and simmer 15 minutes, or until 3 Tbs. water. Blend until smooth. Season with salt and pepper, if desired.
tortillas have broken down into tiny pieces. Stir in cilantro and hot 2 Place 2 tortillas each on 2 baking sheets. Spread bean mixture on tortillas,
sauce, if using, and season with salt and pepper. and bake 5 to 7 minutes, or until edges become golden.
3 Combine goat cheese and yogurt in small bowl. Ladle soup into 3 Toss slaw in bowl with cilantro and lime juice. Season with salt and pepper,
bowls, then swirl goat cheese mixture into each serving. if desired. Top each clayuda with slaw, and cut into triangles.
PER SERVING  119 CAL; 4 G PROT; 4 G TOTAL FAT (2 G SAT FAT); PER SERVING (1 CLAYUDA)  157 CAL; 6 G PROT; 4 G TOTAL FAT (0.5 G SAT FAT);
15 G CARB; 4 MG CHOL; 488 MG SOD; 3 G FIBER; 6 G SUGARS 25 G CARB; 0 MG CHOL; 436 MG SOD; 5 G FIBER; 2 G SUGARS

SPECIAL RECIPE SECTION [Link] 14

30-MINUTE
DISHES

grill it!
S UM M E R V EG ETAB L E KEB A BS
WI TH F RE S H CO R N R EL I S H
SERVES 4 | 30 MINUTES OR LESS
Easy-to-assemble vegetable kebabs are paired with a lightly sautéed
corn relish for a dish that can be served as an entrée when placed
atop couscous or another quick-cooking grain. To ensure even
cooking, make sure all the vegetables are about the same size.

Corn Relish Kebabs

1 Tbs. olive oil ¼ cup olive oil
1 medium yellow tomato, diced 2 Tbs. white balsamic or
(2⁄3 cup) white wine vinegar
1 large ear corn, kernels removed ¾ tsp. dry mustard powder,
(1⁄ 1 3  cups kernels) divided
1 ½ Tbs. white balsamic or white 1 small yellow bell pepper,
wine vinegar halved, seeded, and cut
¼ tsp. dry mustard powder into 12 square pieces
2 Tbs. coarsely chopped 1 medium zucchini, halved
fresh basil and cut into 12 slices
½ small red onion, cut into
12 chunks
12 whole cremini mushrooms
12 grape or cherry tomatoes

1 Coat grill grate or grill pan with cooking spray, and preheat over medium heat.
2 To make Corn Relish: Heat oil in skillet over medium heat. Add tomato, cover,
and cook 4 minutes. Add corn kernels, and cook 2 minutes, or until corn is tender.
Stir in vinegar and mustard powder, and cook 1 minute more. Remove from heat.
Mix in basil; season with salt and pepper, if desired.

3 To make Kebabs: Whisk together oil, vinegar, and mustard powder in small bowl.
4 Thread each of 12 skewers with 1 bell pepper square, 1 zucchini slice, 1 red
onion chunk, 1 mushroom, and 1 tomato. Place skewers on large platter, and
brush with vinaigrette mixture. Season with salt and pepper, if desired.

5 Grill skewers 6 to 8 minutes, turning every 2 minutes, or until vegetables are

tender and browned on all sides. Serve with Corn Relish.

PER SERVING (3 KEBABS AND ⁄ 1 2 CUP RELISH)  247 CAL; 5 G PROT; 18 G TOTAL FAT

(3 G SAT FAT); 20 G CARB; 0 MG CHOL; 30 MG SOD; 3 G FIBER; 9 G SUGARS

15 [Link] SPECIAL RECIPE SECTION

 GRILLING
FOR TWO!
BOK CHOY AND
KABOCHA SQUASH
FA R M E R S’ M A R K ET GR ILLED V EG ETABLE WRAPS WI TH MI SO SAUC E
MAKES 2 WRAPS | 30 MINUTES OR LESS SERVES 2 |
This dinner for two means tasty leftovers for the rest of the week. When you roast 30 MINUTES OR LESS
asparagus, bell pepper, and squash for this recipe, you’ll be making extra veggies and No outdoor grill? No problem! This dinner
squash that you can add to future salads, pasta, or rice dishes. for two is designed to be made start to
finish on a countertop electric grill. Serve
12 thin asparagus spears, trimmed ½ cup white beans over a bed of steamed rice.
1 small red bell pepper, cut into ½-inch 1 small clove garlic, minced (½ tsp.)
strips (1 cup) ½ tsp. sriracha hot sauce Vegetables
1 small yellow summer squash or 2 8-inch whole-grain tortillas ¼ kabocha or red kuri squash, seeded and
zucchini, cut into ¼-inch-thick rounds 6 small whole basil leaves cut into ½-inch-thick slices
(1 cup) 8 thin slices red onion 1 small red onion, sliced
1 Tbs. olive oil 1 cup baby arugula leaves 2 tsp. sesame oil
1 large bok choy, leaves separated
1 Preheat grill or broiler. Toss together asparagus, bell pepper, squash, and oil on large baking
sheet. Season with salt and pepper, if desired. Grill or broil vegetables 4 to 6 minutes per side, Miso Sauce
turning once. 1 Tbs. miso paste
2 Mash together beans, garlic, and hot sauce in small bowl until smooth. 1 clove garlic, minced (1 tsp.)
3 1 2 cup roasted
Spread half of bean mixture over each tortilla. Top each with 3 basil leaves, ⁄ ½ tsp. light-brown sugar
1
vegetables, 4 onion slices, and ⁄2  cup arugula. Fold bottom third of tortillas over vegetables, and 1 tsp. sesame oil
roll up tightly, tucking in sides as you go. Cut wraps in half on diagonal. Serve immediately, or ½ tsp. rice vinegar
wrap each half in foil or wax paper, and chill until ready to eat. 2 green onions, chopped
(¼ cup)
PER SERVING  228 CAL; 11 G PROT; 3 G TOTAL FAT (1 G SAT FAT); 51 G CARB; 0 MG CHOL; 1 Tbs. toasted sesame seeds
419 MG SOD; 8 G FIBER; 3 G SUGARS

1 To make Vegetables: Brush squash and

onion slices with oil. Spray countertop grill
with cooking spray, and lay
squash slices on grill. Close,
and cook on medium-high
10 minutes, or until tender;
transfer to plate. Place
onion slices on grill;
cook 5 minutes, or until
crisp-tender; transfer to
plate. Place bok choy on
grill; cook 3 to 4 minutes,
or until wilted and crisp-
tender; transfer to plate.
2 Meanwhile, to make
Miso Sauce: Combine miso
paste, garlic, brown sugar, and 1⁄4  cup water
in small saucepan. Bring to a simmer over
medium heat. Cook 1 minute, or until miso
dissolves and begins to bloom. Remove from
heat; stir in oil and vinegar. Fold in green
onions and sesame seeds.
3 Serve Vegetables with Miso Sauce.
PER SERVING (1⁄ 1 2 CUPS VEGETABLES AND

3 TBS. SAUCE)  184 CAL; 5 G PROT; 10 G TOTAL

FAT (1 G SAT FAT); 21 G CARB; 0 MG CHOL;
379 MG SOD; 4 G FIBER; 8 G SUGARS

SPECIAL RECIPE SECTION [Link] 16