o

S UPS
90 EASY RECIPES
56 UNDER 300 CALORIES

& STEWS

HEALTHY
EATING
WITH A
SPOON &
A BOWL

HEARTY
VEGETARIAN
SOUPS
FROM
AVOCADO
SOUP TO
THREE-BEAN
MISO CHILI
p. 46
SPICED
MEATBALL,
BUTTERNUT
& TOMATO
STEW
p. 40

PLUS!
SLOW COOKER &
MULTICOOKER RECIPES
p. 60
 Try it
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starts here ...
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Contents
COOKING LIGHT | SOUPS & STEWS

4 SMOOTH & CREAMY

Learn the secrets of making
a luscious, velvety cream
soup with less fat and fewer
calories.

16 COMFORT
CLASSICS
Soothe your soul with a spoon
and a bowl as you savor the
flavor of soups like Chicken
Noodle, Loaded Potato, and
classic French Onion.
31
26 HEARTY FARE
Each of these soups is a
complete meal in a bowl and 64 77
guaranteed to be a stick-to-
your-ribs favorite.

46 VEGETARIAN
Veggies, legumes, and grains
are the stars of these robust,
meat-free soups.

60 SLOW COOKER
Use a slow cooker to achieve
maximum flavor with minimal
effort.

70 THE GLOBAL BOWL

Travel around the world and 89
never leave your kitchen table
with these traditional soups
from many cultures and
cuisines.

80 ON THE SIDE
Round out your soup menu
with quick-fix breads and
simple salads.

95 NUTRITIONAL
ANALYSIS
96 RECIPE INDEX

SOUPS & STEWS 1

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2 COOKING LIGHT

Maybe it’s the aroma of a rich
SOMETHING stew simmering on the stovetop
or the pleasure of spooning into
ABOUT A a velvety cream soup. And with
these Cooking Light recipes,
PIPING HOT comfort doesn’t mean excessive
calories or fat—only simple
SOUP OR satisfaction. In fact, these soups
and stews fit well into your healthy
STEW LADLED eating style with an average of
400 calories or less per serving.
INTO A BOWL In addition, they’re packed with
good-for-you vegetables, grains,
and legumes.
SIGNIFIES In this special issue you’ll find
recipes that you can use on busy
TOTAL weeknights—many can be ready
in 30 minutes or less. Or, see page
COMFORT. 60 for a chapter of slow cooker
SOUPS & STEWS
Introduction
CHICKEN AND
WILD RICE SOUP
p. 25
soups that can be ready when
you get home. If you’re loving
your new multicooker, all of the
slow cooker recipes also have
multicooker instructions.
When you’re entertaining, you
might want to turn to The Global
Bowl on page 70 for soups with
a bit of international flair.
Most of these soups really are a
“meal in a bowl,” but if you need
just a little something more, the
On the Side chapter offers quick-
fix breads and easy salads to
serve alongside the soup.
Versatile, nourishing, and
perfect for sharing, these soups
and stews will become your go-to
dishes all year long.
3
01.
SMOOTH
& CREAMY
LEARN THE SECRETS OF MAKING
A LUSCIOUS, VELVETY CREAM SOUP
WITH LESS FAT AND FEWER CALORIES.
 Go Green

CREAMY
TURMERIC
CAULIFLOWER
SOUP
p. 6

SMOOTHIES & SNACKS 5

Smooth & Creamy

Creamy Turmeric
Cauliflower Soup
Photo p. 5
HANDS-ON 30 M IN .
TOTAL 45 M IN .
Briefly cooking the pumpkin seeds
and cumin in hot oil—a process
known as blooming—draws out the
aroma of the seeds and spice and
deepens their flavor. Turmeric pairs
fantastically with winter produce like
cauliflower or root veggies, where its
brightness, astringency, and tartness
balance the earthy sweetness of the
plants. Use plain Greek yogurt in
place of sour cream, if you prefer.
1⁄4 cup raw hulled pumpkin seeds
(pepitas)
1 tsp. ground cumin
2 Tbsp. olive oil, divided
2 cups vertically sliced yellow
onion
1 Tbsp. chopped fresh thyme
6 garlic cloves, chopped
1 Tbsp. ground turmeric
1 Tbsp. all-purpose flour
21⁄2 cups unsalted chicken
stock, divided
1⁄2 tsp. kosher salt
1 small head cauliflower,
cut into florets
2 tsp. rice vinegar
2 tsp. light brown sugar
1⁄2 tsp. black pepper
1⁄4 cup light sour cream
2 Tbsp. chopped fresh chives
3. Whisk together flour and 1⁄2 cup stock
in a small bowl until smooth. Add flour
mixture, salt, cauliflower florets, and
remaining 2 cups stock to onion mixture
in saucepan. Increase heat to high,
and bring to a boil, stirring occasionally.
Reduce heat to medium-low, and
simmer, covered, until cauliflower is
very tender, about 15 minutes.
4. In batches, place soup in a blender.
Remove center piece of blender lid
(to allow steam to escape); secure lid
on blender. Place a clean towel over
opening in lid. Process on high until
smooth. Return soup to pot. Stir in
vinegar, brown sugar, and pepper.
Serve in bowls; top evenly with pumpkin
seeds, sour cream, and chives.
SERVES 6 (serving size: 3⁄4 cup soup, 2 tsp.
pumpkin seeds, 2 tsp. sour cream, and 1 tsp.
chives) CALORIES 149; Fat 8g (sat 2g, unsat 4g);
PROTEIN 6g; CARB 14g; FIBER 3g; SUGARS 6g
(added sugars 1g); SODIUM 279mg; CALC 6%
DV; POTASSIUM 10% DV
Creamy
Artichoke Soup
HANDS-ON 25 M IN .
TOTAL 30 M IN .
This smooth soup gets a creamy
boost from silken tofu and a dash of
half-and-half, plus a veggie bonus
from the addition of sweet peas.
If frozen artichokes aren’t available,
use three (14-ounce) cans artichoke
hearts, drained and rinsed.
1. Heat 1 tablespoon oil in a large
saucepan over medium-high. Add
shallots and garlic to pan; cook, stirring
occasionally, until tender, 3 to 4
minutes. Add stock and artichokes;
bring to a boil. Reduce heat to medium,
and simmer until artichokes are very
tender, about 5 minutes.
2. Combine artichoke mixture, tofu, and
peas in a blender. Remove center piece
of blender lid (to allow steam to escape);
secure lid on blender and place a clean
towel over opening in lid. Process
until smooth, about 45 seconds. Return
mixture to saucepan; stir in half-and-
half, salt, and pepper. Heat over
medium until warmed through.
3. Divide soup among 4 bowls. Top
each with 1 tablespoon crème fraîche.
Drizzle with remaining 1 tablespoon oil,
and top with parsley.
SERVES 4 (serving size: about 11⁄2 cups)
CALORIES 285; FAT 17g (sat 5g, unsat 11g);
PROTEIN 13g; CARB 19g; FIBER 8g; SUGARS 5g
(added sugars 0g); SODIUM 574mg; CALC 16%
DV; POTASSIUM 4% DV
Kitchen Confidential
Silken tofu has a softer
consistency than regular
tofu and will fall apart if not
handled carefully. Silken
and regular tofu are not
interchangeable in recipes.

1. Combine pumpkin seeds, cumin, 2 Tbsp. extra-virgin olive oil,

divided
and 11⁄2 teaspoons oil in a bowl; toss
1⁄2 cup chopped shallots
to coat. Heat a large nonstick skillet
3 garlic cloves, crushed
over medium-high. Add pumpkin seed
3 cups unsalted chicken stock
mixture to skillet, and toast, stirring
1 (12-oz.) pkg. frozen
often, until lightly browned, 2 to 3 artichoke hearts
minutes. Set aside. 1 (16-oz.) pkg. silken tofu,
drained
2. Heat remaining 11⁄2 tablespoons oil
1 cup frozen sweet peas
in a large saucepan over medium-high.
1⁄4 cup half-and-half
Add onion, thyme, and garlic. Cook,
3⁄4 tsp. kosher salt
stirring occasionally, until softened,
1⁄2 tsp. black pepper
5 to 6 minutes. Add turmeric, and cook,
1⁄4 cup crème fraîche
stirring constantly, 1 minute. Remove
2 Tbsp. coarsely chopped
from heat. fresh flat-leaf parsley

6 COOKING LIGHT
 CREAMY
ARTICHOKE
SOUP
 Smooth & Creamy

Pumpkin Soup with

Almonds and Sage
HANDS-ON 20 M IN .
TOTAL 20 M IN .

Canned pumpkin is a great choice

when you’re making a creamy
pumpkin soup and saves you lots
of time and effort.

2 Tbsp. unsalted butter

3 fresh sage leaves
1 (8-oz.) pkg. prechopped
onion
3⁄4 cup unsalted, roasted blanched
almonds, divided
1 Tbsp. all-purpose flour
3 cups unsalted chicken stock,
divided
1 (15-oz.) can pumpkin puree
3⁄4 tsp. kosher salt
1⁄8 tsp. ground red pepper
2 Tbsp. chopped fresh chives

1. Place butter, sage, and onion

in a large saucepan or Dutch oven
over medium-high. Cover and cook
7 to 8 minutes or until onion is lightly
browned, stirring occasionally.

2. Coarsely chop 1⁄4 cup almonds; set

aside. Whisk together flour and 1⁄4 cup
stock. Add remaining 1⁄2 cup almonds,
flour mixture, remaining 23⁄4 cups stock,
pumpkin, salt, and pepper to onion
mixture. Bring to a boil. Reduce heat to
medium-low, and simmer 5 minutes,
stirring occasionally to keep pumpkin
mixture from sticking to bottom of pan.

3. Place pumpkin mixture in a blender.

Remove center piece of blender lid
(to allow steam to escape); secure
lid on blender and place a clean towel
over opening in lid. Process until
smooth. Ladle soup into bowls; sprinkle
with reserved 1⁄4 cup chopped almonds
and chives.
SERVES 4 (serving size: about 12⁄3 cups soup,
1 Tbsp. almonds, and 11⁄2 tsp. chives) CALORIES
288; FAT 19.8g (sat 4.9g, unsat 14g); PROTEIN
11g; CARB 22g; FIBER 7g; SUGARS 8g (added
sugars 0g); SODIUM 467mg; CALC 12% DV;
POTASSIUM 11% DV

SOUPS & STEWS 9

Smooth & Creamy
Curried Butternut
Squash and Apple Soup
HANDS- ON 20 M IN .
TOTAL 25 M IN .
Winter squash is high in vitamin A,
which is important for vision and bone
health. Frozen, precooked squash saves
time here. You can also roast a 2-pound
peeled, diced butternut squash
instead—do this a day ahead so the
soup is quick to prepare the next night.
1 Tbsp. unsalted butter
1 Tbsp. olive oil
1 medium leek, chopped
(about 1 cup)
1 cup peeled, chopped
Golden Delicious apple
1 Tbsp. Madras curry powder
½ cup dry white wine
3 (10-oz.) pkgs. frozen cooked
butternut squash, thawed
4 cups unsalted chicken stock
2 Tbsp. pure maple syrup
1½ Tbsp. apple cider vinegar
3⁄4 tsp. kosher salt
½ tsp. black pepper
3⁄4 cup plain 2% reduced-fat
Greek yogurt
2 Tbsp. water
½ cup julienne-cut Golden
Delicious apple
1. Heat butter and oil in a large Dutch
oven over medium until butter melts.
Add leek and chopped apple; cook
6 minutes, stirring occasionally. Stir in
curry powder; cook 1 minute. Increase
heat to medium-high. Add wine; cook
2 minutes or until liquid is reduced and
slightly syrupy, stirring to scrape up
browned bits. Add squash and stock
to pan; bring to a boil. Reduce heat
to medium-low; cover and simmer
8 minutes or until apple and squash
are very tender.
10
2. Place half of squash mixture in a
blender. Remove center piece of
blender lid (to allow steam to escape);
secure lid on blender and place a clean
towel over opening in lid. Process until
smooth. Repeat procedure with
remaining half of squash mixture. Return
soup to pan; stir in maple syrup, vinegar,
salt, and pepper. Combine yogurt and
2 tablespoons water in a bowl. Divide
soup among 4 bowls; top with yogurt
mixture and julienne-cut apple.
SERVES 4 (serving size: 2 cups soup,
3 Tbsp. yogurt, and 2 Tbsp. apple) CALORIES
322; FAT 8g (sat 3g, unsat 4g); PROTEIN 13g;
CARB 51g; FIBER 5g; SUGARS 20g (added
sugars 6g); SODIUM 519mg; CALC 14% DV;
POTASSIUM 17% DV
Beer Cheese Soup
HANDS-ON 25 M IN .
TOTAL 1 H R. 30 M IN .
Butternut squash complements
the rich, savory notes of beer and two
types of mustard, while ribbons of
melty cheddar add a silky finish. A pale
ale–style beer, such as Bass, is ideal in
this dish. Avoid using dark beer, which
could make the soup too bitter.
1 (2-lb.) butternut squash
Cooking spray
1 Tbsp. canola oil
1 cup chopped white onion
3⁄4 cup chopped carrots
2 garlic cloves, finely chopped
3 Tbsp. nutritional yeast
1 tsp. dry mustard
3⁄4 tsp. kosher salt
1⁄4 tsp. black pepper
2 tsp. Dijon mustard
1 (12-oz.) bottle pale ale–style beer
11⁄2 cups unsalted chicken stock
11⁄2 cups 2% reduced-fat milk
2 Tbsp. cornstarch
2 Tbsp. water
4 oz. sharp cheddar cheese,
shredded (about 1 cup)
2 Tbsp. unsalted pumpkin seeds
1. Preheat oven to 425°F. Slice butternut
squash in half lengthwise. Coat each cut
side with cooking spray. Place squash
halves, cut sides down, on foil-lined
baking sheet. Bake at 425°F for 45
minutes. Let stand at room temperature
20 minutes. Scoop out 21⁄2 cups flesh.
Set aside.
2. Heat oil in a Dutch oven over medium.
Add onion and carrots; cook 5 minutes
or until tender. Add garlic, nutritional
yeast, dry mustard, salt, pepper, and
Dijon mustard; cook, stirring often,
2 minutes or until aromatic. Add beer;
bring to a boil, scraping pan to loosen
browned bits. Cook 5 minutes or until
liquid is reduced by half. Reduce heat
to medium, and stir in squash, stock,
and milk.
3. Pour mixture into a blender. Remove
center piece of blender lid (to allow
steam to escape); secure lid on blender.
Place a clean towel over opening in lid.
Process until smooth. Pour mixture back
into Dutch oven.
4. Combine cornstarch and 2 table-
spoons water in a small bowl; mix well.
Whisk cornstarch mixture into soup;
cook 5 minutes, stirring often, until
soup begins to thicken. Add cheese,
stirring until cheese melts and mixture
is smooth. Ladle soup into each of
6 bowls. Top each serving with
pumpkin seeds.
SERVES 6 (serving size: 11⁄2 cups soup and
1 tsp. pumpkin seeds) CALORIES 243;
FAT 12g (sat 6g, unsat 5g); PROTEIN 10g;
CARB 20g; FIBER 3g; SUGARS 6g (added sugars
0g); SODIUM 485mg; CALC 25% DV;
POTASSIUM 13% DV
Nutritional yeast is
deactivated yeast and
sold powdered or in
flakes. It contains B
vitamins and protein
and has only 20
calories per
spoonful.
COOKING LIGHT
ONE SOUP. MANY POSSIBILITIES.
Start with this basic tomato soup, then add variety by replacing the basil with your
choice of crunchy or creamy toppers.

2
GREEK
YOGURT
FIRE-ROASTED 1. Heat oil in a large Dutch oven over
TOMATO-BASIL SOUP medium-high. Add onion; sauté 3
minutes. Add 1⁄4 teaspoon salt, crushed
red pepper, and garlic; cook 1 minute.
HANDS- ON 20 M IN .
TOTAL 25 M IN .
Stir in tomato paste; cook 1 minute. Add
stock, torn basil leaves, and tomatoes;

Start with canned fire-roasted tomatoes
to give the soup some smoky depth.
1 Tbsp. olive oil
11⁄2 cups chopped onion
1⁄2 tsp. kosher salt, divided
1⁄4 tsp. crushed red pepper
2 tsp. minced garlic
1 Tbsp. unsalted tomato paste
2 cups unsalted chicken stock
1⁄2 cup torn fresh basil leaves
2 (14.5-oz.) cans unsalted
3
bring to a simmer. Cook 8 minutes. Stir
in remaining 1⁄4 teaspoon salt, sugar, and
freshly ground black pepper.
FRESH
PARMESAN
2. Place tomato mixture in a blender.
Remove center piece from blender lid
(to allow steam to escape); secure
lid on blender. Place a clean towel over
opening in lid. Process until smooth.
Place 1⁄4 cup soup and yogurt in a small
bowl; stir until smooth. Stir yogurt
mixture into remaining soup. Divide

1⁄2
1⁄4
1⁄2
fire-roasted tomatoes
tsp. sugar
tsp. freshly ground black pepper
cup plain whole-milk Greek
soup among 4 bowls; top evenly with
chopped basil.
SERVES 4 (serving size: about 11⁄4 cups)
CALORIES 155; FAT 5g (sat 1g, unsat 4g);
4
yogurt PROTEIN 8g; CARB 20g; FIBER 3g; SUGARS 12g
2 Tbsp. fresh basil leaves (added sugars 2g); SODIUM 346mg; CALC 6%
DV; POTASSIUM 6% DV
Smooth & Creamy

Creamy Tomato Soup
with Parmesan Crisps
HANDS- ON 20 M IN .
TOTAL 20 M IN .
We’ve turned our favorite part of
a grilled cheese sandwich—those
irresistible lacy, golden crisps that
form when the cheese oozes out and
hits the hot pan—into a delicious
garnish for our quick, creamy
tomato soup.
1⁄4 cup extra-virgin olive oil
3⁄4 cup prechopped onion
1⁄3 cup chopped carrot
6 large garlic cloves, crushed
2 Tbsp. tomato paste
2 (15-oz.) cans unsalted
fire-roasted tomatoes
1 cup organic chicken broth
or vegetable broth
1⁄3 cup half-and-half
3⁄8 tsp. kosher salt
1⁄2 cup whole-wheat panko
(Japanese breadcrumbs)
2 oz. Parmigiano-Reggiano
cheese, finely grated
(about 1⁄2 cup)
1⁄2 tsp. paprika
1⁄4 tsp. ground cumin
1⁄8 tsp. ground red pepper
1. Heat olive oil in a large saucepan
over medium-high. Add onion, carrot,
and garlic; sauté until onion is golden,
about 5 minutes. Stir in tomato paste;
cook 1 minute. Add tomatoes and broth;
bring to a simmer. Cook 6 minutes.
Stir in half-and-half and salt.
2. Place tomato mixture in a blender.
Remove center from blender lid (to
allow steam to escape); secure lid on
blender and place a clean towel over
opening in lid. Process until smooth,
about 30 seconds.
3. Heat a large nonstick skillet over
medium-high. Combine panko, cheese,
paprika, cumin, and red pepper in a
bowl. Spoon about 2 tablespoons
panko mixture in a small mound in pan;
repeat 3 times to form 4 mounds. Gently
pat mounds with the back of a spoon
to flatten into 3-inch discs. Cook until
browned and crisp, about 2 minutes per
side. Remove from pan; place on a wire
rack. Repeat procedure 2 times to yield
12 crisps. Serve crisps with soup.
SERVES 4 (serving size: about 1¼ cups soup
and 3 crisps) CALORIES 326; FAT 20g (sat 6g,
unsat 14g); PROTEIN 9g; CARB 28g; FIBER 4g;
SUGARS 11g (added sugars 0g); SODIUM 653mg;
CALC 16% DV; POTASSIUM 7% DV
Kitchen Confidential
Pumpkin seeds, or pepitas,
are the edible seeds of a
pumpkin. The seeds are
typically flat and oval-shaped,
have a white outer husk, and
are light green in color after
the husk is removed.
To toast pumpkin seeds,
preheat the oven to 325°F.
Spread the seeds on a baking
sheet and bake 45 minutes,
stirring occasionally, until the
seeds are lightly toasted.
Creamy Carrot
and Lemongrass Soup
HANDS- ON 15 M IN .
TOTAL 40 MIN .
Look for lemongrass paste in the
refrigerated produce section, near
the packages of fresh herbs. Bonus:
One serving of this soup delivers
100% of your daily dose of vitamin A.
1 Tbsp. olive oil
2½ cups chopped carrots
1 (12-oz.) bag prechopped
fresh butternut squash
1 cup chopped onion
¼ tsp. kosher salt
3½ cups unsalted chicken stock
or vegetable stock
2 tsp. lemongrass paste
1 tsp. Thai red curry paste
½ tsp. ground ginger
1 cup plain 2% reduced-fat
Greek yogurt, divided
1 Tbsp. fresh lime juice
4 tsp. toasted pumpkin seeds
Lime rind curls
1. Heat oil in a Dutch oven over medium.
Add carrots, squash, onion, and salt;
cook, stirring occasionally, until
softened, about 8 minutes. Add stock,
pastes, and ginger; increase heat to
high. Bring mixture to a boil. Reduce
heat to medium, and cook, covered,
until vegetables are very tender,
about 15 minutes.
2. Pour carrot mixture into a blender;
add 3⁄4 cup yogurt. Remove center piece
of blender lid (to allow steam to escape);
secure lid on blender and place a clean
towel over opening in lid. Process until
smooth. Add lime juice; process until
combined. Ladle soup into 4 bowls; top
evenly with remaining 1⁄4 cup yogurt,
pumpkin seeds, and lime rind curls.
SERVES 4 (serving size: about 12⁄3 cups soup,
1 Tbsp. yogurt, and 1 tsp. pumpkin seeds)
CALORIES 200; FAT 7g (sat 2g, unsat 4g);
PROTEIN 10g; CARB 29g; FIBER 5g; SUGARS 11g
(added sugars 0g); SODIUM 517mg;
CALC 14% DV; POTASSIUM 18% DV

12 COOKING LIGHT
 CREAMY
CARROT AND
LEMONGRASS
SOUP
 Smooth & Creamy

Red Miso
Shrimp Bisque
HANDS- ON 25 MIN.
TOTAL 1 HR. 45 MIN.
Red miso is made
This sophisticated bisque is worthy from soybeans
of a special occasion but is also easy fermented with barley
to make. Cooking the shrimp shells or other grains and
can range in color
deepens the flavor. from red to dark
brown.
1lb. raw large unpeeled shrimp
2 Tbsp. canola oil
6 Tbsp. unsalted tomato paste
2 cups chopped yellow onion
1cup chopped carrot
1cup chopped celery
3. Add shrimp liquid, chicken stock,
6 cups water
rice, miso, and sherry to a stockpot.
1bay leaf
Bring to a boil over high. Cover, reduce
4 cups unsalted chicken stock
heat to medium-low, and simmer until
1⁄2cup uncooked
long-grain white rice rice is very tender, 25 to 30 minutes.
5 Tbsp. red miso Working in batches if needed, transfer
1⁄4 cup cream sherry mixture to a blender. Remove center
2 tsp. sherry vinegar piece of blender lid (to allow steam
1⁄8 tsp. cayenne pepper to escape); secure lid on blender and
1⁄4 cup unsalted butter place a clean towel over opening
2 Tbsp. chopped fresh dill, in lid. Process until smooth, about
divided 60 seconds. Stir in vinegar and
Coarsely ground black pepper cayenne. Cover and keep warm.
(optional)
4. Heat butter in a large skillet over
1. Peel and devein shrimp, leaving high until foamy. Add shrimp; cook,
tails on if desired. Refrigerate shrimp stirring often, until just translucent,
until ready to use, and reserve shells. about 3 minutes. Add 1 tablespoon
dill; cook, stirring often, 1 minute. Serve
2. Heat oil in a Dutch oven over high.
soup in shallow bowls; top evenly with
Add shells; cook, stirring constantly,
shrimp, remaining 1 tablespoon dill,
until bright red and slightly toasty,
and black pepper, if desired.
3 to 4 minutes. Reduce heat to medium.
SERVES 8 (serving size: 1 cup soup and 5 shrimp)
Add tomato paste, onion, carrot, and
CALORIES 239; FAT 11g (sat 4g, unsat 6g);
celery; cook, stirring constantly, until PROTEIN 13g; CARB 20g; FIBER 2g; SUGARS 6g
fragrant, 2 to 3 minutes. Add 6 cups (added sugars 0g); SODIUM 641mg; CALC 6% DV;
POTASSIUM 10% DV
water and bay leaf; increase heat to
high. Bring to a boil; cover and reduce
heat to medium-low. Simmer until
fragrant and rich, about 50 minutes.
Pour through a fine wire-mesh strainer
into a bowl, pressing slightly to extract
the liquid. (You should have 4 cups of
liquid.) Discard solids.

SOUPS & STEWS 15

02.
COMFORT
CLASSICS
SOOTHE YOUR SOUL WITH A SPOON
AND A BOWL AS YOU SAVOR THE FLAVOR
OF SOUPS LIKE CHICKEN NOODLE, LOADED
POTATO, AND CLASSIC FRENCH ONION.

16
Quick Loaded
Potato Soup
HANDS- ON 20 M I N .
TOTAL 30 M IN .

Our healthy potato soup gives you

more flavor and less glop than the
classic version, but just as much
hearty satisfaction. For the best
texture, stick with russet potatoes (aka
baking potatoes); starchier varieties
won’t yield as creamy a result. The
soup reheats well, so it’s a good make-
ahead candidate; just store the
toppings separately.

2 lbs. russet potatoes, peeled

and cubed
1.13 oz. all-purpose flour
(about 1⁄4 cup)
2 cups 2% reduced-fat milk
1 cup unsalted chicken stock
3⁄4 cup light sour cream
11⁄4 tsp. kosher salt
1⁄2 tsp. black pepper
21⁄2 oz. sharp cheddar cheese,
shredded (about 2⁄3 cup)
6 center-cut bacon slices,
cooked and crumbled
3 Tbsp. chopped fresh chives

1. Place potatoes in a Dutch oven; add

cool water to cover by 2 inches. Bring to
a boil over high; reduce heat to medium,
and simmer until tender, 11 to 14
minutes. Remove from heat; drain.
Return potatoes to pan; mash with a
potato masher to desired consistency.

2. Weigh or lightly spoon flour into a

dry measuring cup; level with a knife.
Whisk together flour, milk, and stock in
a medium bowl. Stir milk mixture into
potatoes; cook over medium, stirring
often, until thickened and bubbly, about
4 minutes. Remove from heat; stir in
sour cream, salt, and pepper. Ladle
soup into 6 bowls; top with cheese,
bacon, and chives.
SERVES 6 (serving size: about 11⁄4 cups soup,
about 11⁄2 Tbsp. cheese, 1 crumbled bacon slice,
and 1 1⁄2 tsp. chives) CALORIES 290; FAT 10g
(sat 6g, unsat 3g); PROTEIN 12g; CARB 37g;
FIBER 2g; SUGARS 4g (added sugars 0g);
SODIUM 657mg; CALC 23% DV; POTASSIUM
15% DV

17
Comfort Classics

French Onion Soup Marmite is a

HANDS- ON 55 M IN .
TOTAL 1 H R. 18 M IN .
Great French onion soup promises
lush texture and exquisite flavor
balance. These ingredients deliver,
but with less fat and sodium
than the traditional version.
1⁄4 cup extra-virgin olive oil
4 lbs. large yellow onions,
thinly sliced
1 Tbsp. chopped fresh thyme,
plus more for garnish
1⁄2 tsp. kosher salt
1⁄2 tsp. black pepper
1⁄2 cup dry vermouth
4 cups unsalted
beef stock
4 cups unsalted
chicken stock
1 Tbsp. Marmite
8 (1⁄2-oz.) slices whole-grain
baguette, lightly toasted
4 oz. raclette cheese, grated
(about 1 cup)
1. Heat oil in a Dutch oven over
medium-high. Add onions; sauté 10
minutes or until tender. Reduce heat to
medium-low. Stir in thyme, salt, and
pepper; cook 40 minutes or until
golden-brown, stirring occasionally.
2. Increase heat to medium-high.
Add vermouth, scraping pan to loosen
browned bits. Cook until liquid almost
evaporates. Stir in stocks; bring to a
simmer. Stir in Marmite; cook 5 minutes
or until Marmite dissolves.
British food spread
made from yeast
extract, a by-product
of beer brewing.
It offers a salty,
yeasty flavor.
Hungarian Beef Stew
HANDS- ON 30 M IN .
TOTAL 2 H R. 30 M IN .
This satisfying stew is made with
a generous amount of paprika and
cooked down until the lean chuck
roast is fork-tender and the sauce is
thick and hearty.
11⁄2 lbs. lean boneless chuck roast,
trimmed and cut into 1-in.
pieces
3⁄4 tsp. salt, divided
1⁄2 tsp. freshly ground black pepper,
divided
2 Tbsp. olive oil
2 medium onions, chopped
2 Tbsp. all-purpose flour
1 Tbsp. paprika
1 tsp. caraway seeds
3 garlic cloves, minced
1 cup dry red wine
2 cups water, divided
11⁄2 cups unsalted beef stock
1 lb. fingerling potatoes, cut into
1-in. chunks
3 carrots, coarsely chopped
2 red bell peppers, sliced
Chopped fresh parsley
2. Reduce heat to medium and add
onions to pan; cook 5 minutes or until
softened. Add flour, paprika, caraway
seeds, and garlic; cook 1 minute,
stirring. Add wine; cook 2 minutes or
until thickened, stirring occasionally
and scraping browned bits from bottom
of pan.
3. Add 1 cup water, stock, and beef to
pan; bring to a simmer. Reduce heat to
low; cook for 11⁄4 hours. Stir in potatoes,
carrots, peppers, and remaining 1 cup
water; simmer, partially covered, 45
minutes to 1 hour or until meat and
vegetables are fork-tender. Season with
remaining 1⁄4 teaspoon salt and 1⁄4
teaspoon pepper. Garnish with parsley.
SERVES 6 (serving size: 11⁄3 cups) CALORIES
400; FAT 19g (sat 6g, unsat 11g); PROTEIN 25g;
CARB 25g; FIBER 4g; SUGARS 6g (added
sugars 0g); SODIUM 390mg; CALC 6% DV;
POTASSIUM 22% DV
Kitchen Confidential
Get a head start on other
meals and freeze serving-size
portions of Hungarian Beef
Stew in zip-top freezer bags.
To release from the bag,
submerge under hot water
for 30 seconds; then heat
over medium-low.

3. Preheat broiler to high with rack
in top position. Place bread on broiler
pan; top each slice with 2 tablespoons
cheese. Broil 3 minutes or until cheese
bubbles and browns in spots. Ladle
soup into bowls; top with cheese toast,
and garnish with thyme.
SERVES 8 (serving size: 1 cup soup and 1 cheese
toast) CALORIES 265; FAT 12g (sat 4g, unsat 6g);
PROTEIN 11g; CARB 28g; FIBER 4g; SUGARS 11g
(added sugars 0g); SODIUM 608mg; CALC 16%
DV; POTASSIUM 12% DV
1. Sprinkle beef with 1⁄2 teaspoon salt
and 1⁄4 teaspoon pepper. Heat oil in a
large Dutch oven over medium-high.
Add one-third of beef to pan; cook 6
minutes or until golden brown on both
sides. Transfer to a plate. Repeat
procedure with remaining
beef in 2 more batches.

18 COOKING LIGHT
HUNGARIAN
BEEF STEW
ALL-AMERICAN
CHILI

All-American Chili
HANDS- ON 18 MIN .
TOTAL 1 H R. 18 M IN .
This chili is especially satisfying
because it has both ground beef and
hot Italian turkey sausage, but only 8
grams of fat per serving.
6 oz. hot turkey Italian sausage
2 cups chopped onion
1 cup chopped green bell pepper
8 garlic cloves, minced
1 lb. ground sirloin
1 jalapeño pepper, chopped
2 Tbsp. chili powder
2 Tbsp. brown sugar
1 Tbsp. ground cumin
3 Tbsp. tomato paste
1 tsp. dried oregano
1⁄2 tsp. freshly ground black
pepper
1⁄4 tsp. salt
2 bay leaves
11⁄4 cups merlot or other
fruity red wine
2 (28-oz.) cans no-salt-added
whole tomatoes, undrained
and coarsely chopped
2 (15-oz.) cans no-salt-added
kidney beans, drained
2 oz. shredded reduced-fat
sharp cheddar cheese
(about 1⁄2 cup)
1. Heat a large Dutch oven over
medium-high. Remove casings from
sausage. Add sausage, onion,
and the next 4 ingredients to pan; cook
8 minutes or until sausage and beef are
browned, stirring to crumble.
2. Add chili powder and the next 7
ingredients; cook 1 minute, stirring
constantly. Stir in wine, tomatoes, and
beans; bring to a boil. Cover, reduce
heat, and simmer 1 hour, stirring
occasionally. Discard bay leaves. Top
with cheese.
SERVES 8 (serving size: 1¼ cups chili and
1 Tbsp. cheese) CALORIES 286; FAT 8g
(sat 2g,unsat 2g); PROTEIN 22g; CARB 29g;
FIBER 6.5g; SUGARS 11g (added sugars 2g);
SODIUM 460mg; CALC 17% DV; POTASSIUM
18% DV
SOUPS & STEWS
Tomato Soup
and Grilled Cheese
Sandwiches
HANDS- ON 15 M IN .
TOTAL 1 H R. 30 M IN .
A gooey, meltingly delicious, golden-
crisp grilled cheese sandwich is
the perfect partner to our creamy
tomato soup. We lean on reduced-fat
cheddar but add a little canola mayo
to stretch the cheese and encourage
extra meltiness.
3 lbs. fresh tomatoes, quartered
2 medium shallots, peeled and
quartered
3 garlic cloves, peeled and
crushed
1 Tbsp. coarsely chopped fresh
oregano
2 Tbsp. extra-virgin olive oil,
divided
1 tsp. kosher salt, divided
1⁄2 tsp. freshly ground black pepper
1 leek, thinly sliced into half-moons
2 cups unsalted chicken stock
1 (1-oz.) Parmigiano-Reggiano
cheese rind
2 oz. fresh basil, leaves and stems
separated
1. Preheat oven to 375°F.
2. Combine tomatoes, shallots, garlic,
oregano, 11⁄2 teaspoons oil, 1⁄2 teaspoon
salt, and pepper; toss. Arrange tomato
mixture on a large rimmed baking sheet
lined with parchment paper. Bake at
375°F about 1 hour or until slightly
caramelized.
3. Heat a large Dutch oven over
medium. Add 11⁄2 teaspoons oil to pan;
swirl to coat. Add leek; cover, reduce
heat to low, and cook 8 minutes or until
tender. Add tomato mixture and any
accumulated liquid to pan; cook 2
minutes. Add stock, rind, basil leaves
and stems, and remaining 1⁄2 teaspoon
salt. Simmer, stirring occasionally, about
15 minutes or until liquid is reduced
slightly. Remove and discard rind and
stems. Place half of soup in a blender.
Remove center piece of blender lid (to
Comfort Classics
allow steam to escape); secure lid on
blender and place a clean towel
over opening in blender lid. Process
until smooth. Return pureed soup to
pan. Spoon soup into bowls; drizzle
evenly with remaining 1 tablespoon oil.
SERVES 8 (serving size: about 3⁄4 cup)
CALORIES 91; FAT 4g (sat 1g, unsat 3g);
PROTEIN 4g; CARB 12g; FIBER 2g; SUGARS 5g
(added sugars 0g); SODIUM 289mg; CALC 5%
DV; POTASSIUM 9% DV
Grilled Cheese Sandwiches
HANDS- ON 11 M IN .
TOTAL 11 M IN .
Our grilled cheese skillet panini saves
225 calories, 12g sat fat, and 161mg
sodium over a classic grilled cheese.
1 Tbsp. canola mayonnaise
1 tsp. Dijon mustard
4 oz. 2% reduced-fat shredded
extra-sharp cheddar cheese
(about 1 cup)
1⁄8 tsp. freshly ground black pepper
8 (1-oz.) whole-grain bread slices
2 tsp. olive oil, divided
1. Combine mayonnaise and mustard
in a medium bowl. Add cheddar and
pepper, stirring well to combine (mixture
will be very thick). Spread one-fourth
of cheese mixture (about 2 tablespoons)
over each of 4 bread slices. Top with
remaining 4 slices.
2. Heat a large skillet over medium. Add
1 teaspoon oil to pan; swirl to coat. Place
sandwiches in pan; cook 3 minutes or
until lightly browned (do not flip).
Remove sandwiches from pan.
Add remaining 1 teaspoon oil to pan;
swirl to coat. Turn sandwiches over,
and add to pan; cook 3 minutes or until
lightly browned and cheese melts.
Serve immediately.
SERVES 4 (serving size: 1 sandwich) CALORIES
262; FAT 11g (sat 5g, unsat 4g); PROTEIN 14g;
CARB 25g; FIBER 4g; SUGARS 3g (added
sugars 2g); SODIUM 567mg; CALC 26% DV;
POTASSIUM 3% DV
21
THE ESSENTIAL
INGREDIENTS
Enjoy a bowlful of briny clam
flavor balanced with a little
light cream, aromatics, and
a hint of bacon.

CLAM JUICE
Bottled juice combines with the juice
from the littlenecks to give the broth
intense flavor.
CELERY AND ONION
These are the classic chowder
aromatics, adding vegetal hints
without distracting from clam flavor.
BACON
One slice of mildly smoked bacon
does the trick here; smoky pork flavor
shouldn’t dominate clam chowder.
RUSSET POTATOES
Starchier than red-skinned spuds or
Yukon Golds, the russets meld with
the half-and-half for a silky texture.
HALF-AND-HALF
It has less sat fat than full-fat cream,
which can make the soup too thick,
and has a silkier mouthfeel than
plain milk.

Classic Clam Chowder
HANDS- ON 45 M IN .
TOTAL 45 M IN .
This bowlful of briny clam flavor
balanced with a little light cream,
aromatics, and a hint of bacon offers
nothing but soothing comfort.
2 lbs. littleneck clams
3 cups water
1 cup bottled clam juice
1 bacon slice
1 Tbsp. unsalted butter
1 cup diced yellow onion
1 cup diced celery
2 Tbsp. all-purpose flour
1⁄2 tsp. black pepper
1⁄2 cup dry white wine
11⁄2 lbs. russet potatoes, peeled
and chopped
11⁄2 cups half-and-half
1 Tbsp. chopped fresh parsley
1. Combine clams, 3 cups water, and clam
juice in a Dutch oven; bring to a boil over
high. Cover and reduce heat to medium-
low. Simmer 6 minutes or until clams
open. Discard unopened clams. Remove
clams; let cool. Remove meat; chop.
Discard shells. Pour broth through a
cheesecloth-lined strainer; discard solids.
2. Add bacon to Dutch oven over medium-
high; cook until crisp. Remove bacon and
crumble. Add butter, onion, and celery to
bacon drippings in pan; sauté 8 minutes.
Stir in flour and pepper; sauté 1 minute.
Add wine; cook 1 minute. Add potatoes
and reserved clam broth; bring to a boil.
Cover and reduce heat to low. Simmer
until potatoes are tender, 15 minutes.
3. Transfer 1 cup vegetables and liquid
to a blender. Remove center piece of
blender lid (to allow steam to escape).
Secure lid on blender; place a clean
CLASSIC towel over opening in lid. Process until
CLAM smooth. Return puree to soup; add
CHOWDER half-and-half and clams. Return soup to a
simmer. Garnish with parsley and bacon.
SERVES 6 (serving size: 11⁄4 cups) CALORIES 276;
FAT 10g (sat 6g, unsat 4g); PROTEIN 13g; CARB 30g;
FIBER 2g; SUGARS 5g (added sugars 0g); SODIUM
496mg; CALC 12% DV; POTASSIUM 19% DV
SOUPS & STEWS
Comfort Classics
Quick Chicken
and Dumplings
HANDS- ON 20 M IN .
TOTAL 20 M IN .
Instead of traditional dumplings, this
quick and easy version features flour
tortillas cut into strips. Other time-
savers include prechopped onion,
frozen veggies, and rotisserie chicken.
1 Tbsp. butter
1⁄2 cup prechopped onion
2 cups chopped roasted skinless,
boneless chicken breast
1 (10-oz.) box frozen mixed
vegetables, thawed
11⁄2 cups water
1 Tbsp. all-purpose flour
1 (14-oz.) can fat-free, lower-
sodium chicken broth
1⁄4 tsp. salt
1⁄4 tsp. black pepper
1 bay leaf
8 (6-in.) flour tortillas, cut into
1⁄2-in.-wide strips
1 Tbsp. chopped fresh parsley
1. Melt butter in a large saucepan over
medium-high. Add onion; sauté 5
minutes or until tender. Stir in chicken
and vegetables; cook 3 minutes or until
thoroughly heated, stirring constantly.
2. While chicken mixture cooks, combine
water, flour, and broth. Gradually stir
broth mixture into chicken mixture. Stir
in salt, pepper, and bay leaf; bring to a
boil. Reduce heat, and simmer 3 minutes.
Stir in tortilla strips, and cook 2 minutes
or until tortilla strips soften. Remove
from heat; stir in parsley. Discard bay
leaf. Serve immediately.
SERVES 4 (serving size: about 1½ cups)
CALORIES 366; FAT 9g (sat 3g, unsat 5g);
PROTEIN 30g; CARB 40g; FIBER 5.3g; SUGARS
4g (added sugars 0g); SODIUM 652mg; CALC
10% DV; POTASSIUM 10% DV
23
Comfort Classics

Lemony Greek
Chicken Soup
HANDS- ON 20 M IN .
TOTAL 20 M IN .

To ensure a velvety texture, whisk

some of the hot broth into the eggs
before adding them to the pot to
prevent curdling.

1 Tbsp. olive oil

3⁄4 cup cubed carrot
1⁄2 cup chopped yellow onion
2 tsp. minced fresh garlic
3⁄4 tsp. crushed red pepper
6 cups unsalted chicken stock
1⁄2 cup uncooked whole-wheat orzo
3 large eggs
1⁄4 cup fresh lemon juice
3 cups shredded rotisserie chicken
3 cups chopped baby spinach
11⁄4 tsp. kosher salt
1⁄2 tsp. black pepper
3 Tbsp. chopped fresh dill

Chicken stock 1. Heat oil in a Dutch oven over medium-

Chicken Noodle Soup
HANDS- ON 25 M IN .
TOTAL 25 M IN .
Once you’ve made your own veggie-
packed pot of chicken noodle soup,
you won’t go back to the canned,
supersalty stuff again.
1⁄2 Tbsp. canola oil
11⁄2 cups thinly sliced carrot
1 cup finely chopped onion
2⁄3 cup thinly sliced celery
2 cups water
1 (32-oz.) container unsalted
chicken stock
1 tsp. dried thyme or 3 fresh
thyme sprigs
6 oz. whole-grain rotini
(such as Barilla; about 2 cups)
8 oz. skinless, boneless rotisserie
chicken breast, shredded
4 oz. skinless, boneless rotisserie
chicken thigh, shredded
3⁄4 tsp. salt
1⁄4 tsp. black pepper
has a slightly richer
texture than chicken
broth, but they
are interchangeable
in most recipes.
1. Heat a Dutch oven or large saucepan
over medium-high. Add oil to pan; swirl
to coat. Add carrot, onion, and celery;
sauté 5 minutes.
2. While vegetables cook, pour 2 cups
water and stock into a microwave-safe
bowl; microwave at HIGH for 5 minutes.
(This saves up to 10 minutes in the pot.)
3. Add hot stock mixture to pan; bring to
a boil. Stir in thyme and pasta; reduce
heat to medium and cook 8 minutes.
4. Add chicken, salt, and pepper to pan;
cook 2 minutes or until thoroughly
heated and pasta is tender.
SERVES 6 (serving size: about 1¼ cups)
CALORIES 273; FAT 8g (sat 1g, unsat 5g);
PROTEIN 25g; CARB 26g; FIBER 4g; SUGARS 4g
(added sugars 0g); SODIUM 618mg; CALC 6%
DV; POTASSIUM 9% DV
high. Add carrot and onion; cook,
stirring often, until softened, 3 to 4
minutes. Add garlic and red pepper;
cook, stirring constantly, until fragrant,
about 1 minute.
2. Add stock to Dutch oven; increase
heat to high and bring stock to a boil.
Add orzo, and cook, uncovered, until
orzo is al dente, about 6 minutes.
3. Whisk together eggs and lemon juice
in a bowl until frothy. Once orzo has
cooked 6 minutes, remove 1 cup boiling
stock from Dutch oven. Gradually
add stock to egg–lemon juice mixture,
whisking constantly to temper the eggs,
about 1 minute. Pour egg mixture
back into Dutch oven and combine.
4. Reduce heat to medium-low; stir in
chicken, spinach, salt, and pepper. Cook,
stirring constantly, until spinach wilts,
about 1 minute. Divide soup among 6
bowls; sprinkle servings evenly with dill.
SERVES 6 (serving size: 11⁄4 cups) CALORIES 261;
FAT 8g (sat 2g, unsat 4g); PROTEIN 32g; CARB
16g; FIBER 3g; SUGARS 3g (added sugars 0g);
SODIUM 641mg; CALC 5% DV; POTASSIUM 8% DV

24 COOKING LIGHT
Chicken and
Wild Rice Soup
HANDS- ON 20 M I N .
TOTAL 1 H R. 30 M I N .

A favorite in Minnesota, a region known

for its wild rice, this dish is a bowl of
pure comfort. If you can’t find celery
root, use a russet potato instead.

2 Tbsp. unsalted butter

2 (8-oz.) skinless, boneless chicken
breasts
8 oz. sliced fresh cremini mushrooms
1⁄2 cup thinly sliced shallots
(about 2 large shallots)
1 Tbsp. chopped fresh thyme
1⁄4 cup dry sherry
2 Tbsp. all-purpose flour
6 cups unsalted chicken stock,
divided
1 cup uncooked Minnesota wild rice
1 cup chopped carrot
1 cup chopped peeled celery root
11⁄4 tsp. kosher salt
1 cup green beans, cut into 1-in.
pieces
1⁄4 cup heavy cream
3⁄4 tsp. black pepper
1 Tbsp. extra-virgin olive oil
2 oz. Parmesan cheese, grated
(about 1⁄2 cup)
1. Heat butter in a large Dutch oven
over medium-high until foamy. Add
chicken and cook, turning occasionally,
until browned on both sides, about
8 minutes. Remove from pan; let
stand 5 minutes. Cut into bite-size
pieces and set aside.
2. Add mushrooms, shallots, and thyme
to Dutch oven; cook, stirring often, until
slightly browned, about 7 minutes. Add
sherry; cook until reduced by about half,
about 1 minute.
3. Whisk together flour and 1 cup stock;
stir into sherry mixture. Add remaining 5
cups stock, rice, carrot, celery root, and
salt. Cover and increase heat to high;
bring to a boil. Reduce heat to medium-
low; simmer until vegetables are just
tender, about 40 minutes. Add chicken
and green beans; simmer until beans
are crisp-tender, about 5 minutes. Add
cream and pepper.
4. Ladle soup into bowls. Drizzle evenly
with oil, and sprinkle with cheese.
SERVES 8 (serving size: about 11⁄2 cups)
CALORIES 311; FAT 11g (sat 5g, unsat 5g);
PROTEIN 23g; Carb 28g; FIBER 3g; SUGARS 5g
(added sugars 0g); SODIUM 612mg; CALC 11%
DV; POTASSIUM 17% DV

25
03.
HEARTY
FARE
COZY UP WITH ONE OF THESE
STICK-TO-YOUR-RIBS FAVORITES,
EACH ONE A COMPLETE MEAL
IN A BOWL. ENJOY ROBUST
STEWS, CHUNKY CHOWDERS,
AND SPICY CHILIS.

26
 BEANS-AND-
GREENS SOUP
p. 28
Hearty Fare
Beans-and-Greens Soup
Photo p. 26
HANDS- ON 15 M IN .
TOTAL 1 H R. 15 M IN .
Escarole is transformed by heat,
changing from a bitter green into
something soft, mellow, and sultry.
If you crave extra crunch, use fresh
green beans instead of canned.
As with most soups, the longer it
sits, the better it gets, making this
a great make-ahead option.
2 Tbsp. extra-virgin olive oil
2 oz. diced pancetta
5 garlic cloves, minced
½ tsp. freshly ground black pepper
¼ tsp. crushed red pepper
2 large heads escarole, cored
and roughly chopped
(about 2½ lbs.)
1 (14.5-oz.) can cut Italian green
beans, rinsed and drained
2 (15-oz.) cans unsalted cannellini
beans, rinsed and drained
3 cups unsalted chicken stock
2 Tbsp. chopped fresh basil
1 tsp. red wine vinegar
1½ oz. Parmesan cheese, grated
(about 1⁄3 cup)
Heat oil in a Dutch oven over medium.
Add pancetta and garlic; cook, stirring
often, until pancetta is crisp and garlic is
aromatic, about 5 minutes. Add black
pepper, red pepper, and escarole; cook,
stirring often, until escarole begins to
wilt, about 5 minutes. Add green beans,
cannellini beans, stock, and basil;
increase heat to high. Bring to a boil.
Cover and reduce heat to medium-low;
simmer 1 hour. Stir in vinegar and
Parmesan cheese.
SERVES 5 (serving size: 1½ cups) CALORIES 338;
FAT 13g (sat 4g, unsat 8g); PROTEIN 18g;
CARB 37g; FIBER 15g; SUGARS 4g (added
sugars 0g); SODIUM 644mg; CALC 27% DV;
POTASSIUM 29% DV
28
LOADED CAULIFLOWER SOUP
cauliflower, stock, salt, and pepper;
bring to a boil. Cover and reduce heat to
Pancetta is the medium. Simmer until cauliflower is very
Italian version of tender, about 15 minutes.
bacon. It’s made
from pork belly but 3. Remove 1 cup vegetables with
is cured instead a slotted spoon; finely chop. Pour
of smoked.
remaining mixture into a blender; add
half-and-half. Remove center piece of
blender lid (to allow steam to escape);
secure lid on blender and place a clean
towel over opening in lid. Process,
starting slowly and increasing speed,
Loaded Cauliflower until very smooth, 1 minute and 30
Soup seconds to 2 minutes. Return mixture to
pan with chopped vegetables; cook
HANDS- ON 30 M IN . over medium until warmed through,
TOTAL 45 M IN .
about 2 minutes. Ladle soup into bowls;
This soup uses low-carb cauliflower top with bacon, cheese, and chives.
in place of spuds for a riff on loaded SERVES 6 (serving size: about 1½ cups soup,
potato soup. 1 slice bacon, and 1 Tbsp. cheese) CALORIES
200; FAT 13g (sat 6g, unsat 5g); PROTEIN 11g;
CARB 12g; FIBER 3g; SUGARS 4g (added
6 bacon slices, chopped
sugars 0g); SODIUM 653mg; CALC 15% DV;
1 cup chopped leek POTASSIUM 12% DV
1⁄2 cup chopped celery
4 garlic cloves, minced
8 cups chopped cauliflower SLOW COOKER METHOD
florets and stems
(from 1 [21⁄2-lb.] head)
Prepare as directed in step 1,
3 cups unsalted chicken stock
substituting a skillet for Dutch oven.
1 tsp. kosher salt
Omit step 2. Combine drippings,
1⁄4 tsp. black pepper
leek, celery, garlic, cauliflower, stock,
3⁄4 cup half-and-half
salt, and pepper in a 6-quart slow
2 oz. sharp cheddar cheese,
shredded (about 1⁄2 cup) cooker. Cover and cook on low until
3 Tbsp. chopped fresh chives tender, about 4 hours. Proceed with
step 3.
1. Cook bacon in a Dutch oven over
medium, stirring often, until crisp, 5 to 7
minutes. Using a slotted spoon, transfer
bacon to paper towels to drain. Reserve
1 tablespoon drippings in pan; discard
remaining drippings.
2. Increase heat to medium-high. Add
leek, celery, and garlic to hot drippings
in pan; cook, stirring often, until
crisp-tender, about 5 minutes. Add
COOKING LIGHT
 LOADED
CAULIFLOWER
SOUP
 Kitchen Confidential
Buckwheat groats are
the hulled seeds of the
buckwheat plant and
look, and taste, a lot like
steel-cut oats. Despite the
name, buckwheat (flour
and groats) is not related to
wheat. It’s gluten free and
high in antioxidants and
soluble fiber.

UMAMI BROTH
WITH BUCKWHEAT
AND VEGETABLES

Umami Broth with
Buckwheat and
Vegetables
HANDS- ON 30 M IN .
TOTAL 40 MIN .
The richness of the broth comes from
miso, onion, ginger, and garlic cooked
in sesame oil.
2 Tbsp. toasted sesame oil
2 Tbsp. red miso
1 cup diced sweet onion
1 (1-in.) piece fresh ginger, peeled
and grated
3 garlic cloves, minced
4 cups water
4 cups unsalted chicken stock
1 oz. dried shiitake mushrooms
4 large eggs in shells
1⁄2 cup uncooked buckwheat groats,
rinsed and drained
1 medium carrot, cut into
1⁄4-in.-thick half-moons
12 oz. baby bok choy, stalks
sliced crosswise into 1⁄2-in.
pieces, leaves left whole
2 green onions, cut into 1-in. pieces
2 Tbsp. rice vinegar
1. Heat oil in a large saucepan over
medium-high. Add miso, onion, and
ginger; sauté 10 minutes or until browned
and fragrant. Add garlic; sauté 2 minutes.
Add 4 cups water, stock, and
mushrooms. Bring to a boil. Carefully
drop eggs into broth; reduce heat to
medium. Simmer 7 minutes. Using a
slotted spoon, transfer eggs to a bowl
filled with ice water. Let stand 1 minute.
Peel eggs.
2. Add buckwheat and carrot to broth.
Increase heat to medium-high; bring to a
boil. Reduce heat to medium-low; simmer
15 minutes or until buckwheat is tender.
3. Add bok choy and green onions; cook
until tender, about 5 minutes. Stir in
vinegar. Ladle soup into bowls. Cut eggs
in half lengthwise; place on soup.
SERVES 4 (serving size: 2 cups soup and 2 egg
halves) CALORIES 301; FAT 13g (sat 3g, unsat 9g);
PROTEIN 16g; CARB 33g; FIBER 5g; SUGARS 7g
(added sugars 0g); SODIUM 644mg; CALC 14%
DV; POTASSIUM 7% DV
SOUPS & STEWS
Immunity Soup
HANDS- ON 30 M IN .
TOTAL 1 H R.
This recipe yields a big pot of brothy
soup that you can make ahead and
enjoy for a couple of days; the flavor
just gets better over time. You may be
wary of the large amount of garlic, but
keep in mind that it mellows
considerably after being cooked.
2 Tbsp. olive oil
11⁄2 cups chopped onion
3 celery stalks, thinly sliced
2 large carrots, thinly sliced
1 lb. presliced vitamin D–
enhanced mushrooms
(such as Monterey Mushrooms)
10 medium garlic cloves, minced
8 cups unsalted chicken stock
4 thyme sprigs
2 bay leaves
1 (15-oz.) can unsalted chickpeas,
drained
2 lbs. skinless, bone-in chicken
breasts
11⁄2 tsp. kosher salt
1⁄2 tsp. crushed red pepper
12 oz. curly kale, stems removed,
leaves torn
1. Heat oil in a large Dutch oven over
medium. Add onion, celery, and carrots;
cook, stirring occasionally, 5 minutes.
Add mushrooms and garlic; cook,
stirring often, 3 minutes. Stir in stock,
thyme, bay leaves, and chickpeas; bring
to a simmer. Add chicken, salt, and red
pepper; cover and simmer until chicken
is done, about 25 minutes.
2. Remove chicken from Dutch oven;
cool slightly. Shred meat with 2 forks;
discard bones. Stir chicken and kale into
soup; cover and simmer until kale is just
tender, about 5 minutes. Discard thyme
sprigs and bay leaves.
SERVES 8 (serving size: 11⁄2 cups) CALORIES 253;
FAT 6.5g (sat 1g, unsat 4g); PROTEIN 28g;
CARB 22g; FIBER 6g; SUGARS 5g (added
sugars 0g); SODIUM 581mg; CALC 12% DV;
POTASSIUM 15% DV
Hearty Fare
White Bean Soup
with Garlicky Croutons
HANDS- ON 25 M IN .
TOTAL 40 MIN .
A little whole milk enriches this
simple soup without making it as
heavy as a classic chowder. The
golden color of the broth comes from
the sautéed onion and carrot; keep
an eye on the mixture as it cooks to
make sure it doesn’t overbrown.
5 tsp. olive oil, divided
1 cup chopped peeled carrots
1⁄2 cup chopped yellow onion
2 tsp. minced fresh garlic, divided
2 cups unsalted chicken stock
1 cup water
1⁄2 tsp. freshly ground black pepper
3⁄8 tsp. kosher salt
2 (15-oz.) cans unsalted cannellini
beans, rinsed and drained
4 cups stemmed chopped curly
kale (about 1 bunch)
1⁄2 cup whole milk
1 oz. Parmesan cheese, finely
grated (about 1⁄4 cup)
3 oz. whole-wheat baguette, cut
into 1-in. pieces (about 1 cup)
1. Heat 2 teaspoons oil in a Dutch oven
over medium-high. Add carrots and
onion; sauté 7 minutes. Add 1 teaspoon
garlic; cook 30 seconds. Stir in stock,
1 cup water, pepper, salt, and beans;
bring to a boil. Reduce heat and simmer
20 minutes. Stir in kale, milk, and
Parmesan cheese; let stand 5 minutes.
2. Preheat broiler with oven rack in
top position. Place bread pieces on a
foil-lined baking sheet. Combine the
remaining 1 tablespoon olive oil and
the remaining 1 teaspoon garlic in a
bowl; drizzle over bread. Broil 2 minutes
or until golden, stirring once after 1
minute. Place soup in each of 4 bowls;
top evenly with bread pieces.
SERVES 4 (serving size: 1½ cups soup and ¼ cup
bread pieces) CALORIES 349; FAT 11g (sat 2g,
unsat 7g); PROTEIN 18g; CARB 47g; FIBER 11g;
SUGARS 6g (added sugars 0g); SODIUM 571mg;
CALC 21% DV; POTASSIUM 20% DV
31
Hearty Fare
Seafood Cioppino
HANDS- ON 15 M IN .
TOTAL 40 MIN .
Cioppino is an Italian-American
seafood stew. Our version is easy to
make and features fresh Italian flavors
such as basil, oregano, and tomatoes.
If you already have it on hand, feel
free to substitute chicken broth in
place of vegetable broth.
2 Tbsp. extra-virgin olive oil,
divided
2 cups vertically sliced onion
4 garlic cloves, sliced
1 cup dry white wine
1 cup organic vegetable broth
2 Tbsp. chopped fresh basil
2 Tbsp. chopped fresh oregano
1⁄2 tsp. crushed red pepper
1 (35-oz.) can whole tomatoes
with basil, rinsed, drained,
and coarsely chopped
1 (10-oz.) yellowtail snapper fillet,
cut into 8 (1-in.) cubes
4 sea scallops (about 6 oz.)
1⁄2 tsp. freshly ground black pepper
8 medium peeled and deveined
shrimp (about 5 oz.)
12 littleneck clams, scrubbed
2 Tbsp. chopped flat-leaf parsley
1 Tbsp. fresh lemon juice
1. Heat 1 tablespoon oil in a large
Dutch oven over medium-high heat;
swirl to coat. Add onion; sauté 1 minute.
Add garlic; reduce heat to medium.
Cover and cook 8 minutes, stirring
occasionally. Add wine and next 5
ingredients; cover. Bring to a boil;
reduce heat and simmer, uncovered,
for 15 minutes.
SEAFOOD
CIOPPINO
32
2. Sprinkle snapper and scallops with 1. Heat 1 tablespoon oil in a Dutch oven
black pepper. Heat a large skillet over over medium-high heat. Add chicken;
high heat. Add remaining 1 tablespoon cook 2 minutes on each side. Remove
oil; swirl to coat. Add snapper and from pan; let stand 10 minutes. Slice
scallops; cook 90 seconds on each side across the grain.
or until golden brown. Add snapper,
2. Reduce heat to medium-low.
scallops, shrimp, and clams to broth
Add remaining 5 tablespoons oil to pan.
mixture. Cover and cook 4 minutes or
Stir in flour; cook 25 minutes, stirring
until clams open; discard any unopened
frequently with a whisk until the color
shells. Stir in parsley and lemon juice.
of melted semisweet chocolate.
SERVES 4 (serving size: about 13⁄4 cups)
CALORIES 319; FAT 9g (sat 1g, unsat 7g); 3. Stir in okra and next 4 ingredients.
PROTEIN 33g; CARB 14g; FIBER 2g; SUGARS 5g Increase heat to medium-high; cook 3
(added sugars 0g); SODIUM 596mg; CALC 11%
DV; POTASSIUM 12% DV minutes. Stir in wine; cook 2 minutes.
Add stock and next 4 ingredients; bring
to a boil. Reduce heat; simmer 15
minutes. Add chicken and shrimp; cook
Shrimp and
3 minutes. Stir in vinegar, black pepper,
Chicken Gumbo and rice; cook 1 minute. Top with sliced
HANDS- ON 50 M IN . green onions.
TOTAL 1 H R. 15 M IN .
SERVES 8 (serving size: 11⁄2 cups) CALORIES
430; FAT 15g; (sat 1g, unsat 11g); PROTEIN 23g;
The roux (a cooked mixture of flour CARB 48g; FIBER 5g; SUGARS 5g (added
and fat) is the key to the thickness sugars 0g); SODIUM 558mg; CALC 10% DV;
and deep, rich flavor of this classic POTASSIUM 9% DV
seafood and chicken gumbo.
6 Tbsp. canola oil, divided
3⁄4 lb. skinless, boneless chicken
thighs If you don’t want
3⁄4 cup all-purpose flour to use the wine,
3 cups sliced fresh or frozen okra add another 1 cup
of unsalted
2 cups chopped onion chicken stock.
11⁄2 cups chopped seeded
poblano chile
1 cup chopped celery
10 garlic cloves, chopped
1 cup dry white wine
4 cups unsalted chicken stock
2 cups water
2 tsp. cayenne pepper
13⁄4 tsp. kosher salt
1 (14.5-oz.) can unsalted petite
diced tomatoes, drained
3⁄4 lb. medium shrimp, peeled and
deveined
1 Tbsp. red wine vinegar
1⁄2 tsp. freshly ground black pepper
3 (8.8-oz.) pkgs. precooked brown
rice (such as Uncle Ben’s)
1⁄3 cup thinly sliced green onions
COOKING LIGHT
 SHRIMP
AND
CHICKEN
GUMBO
CREAMY
CHICKEN
AND WILD
RICE SOUP

Creamy Chicken
and Wild Rice Soup
HANDS- ON 32 M IN .
TOTAL 40 MIN .
Go ahead and flag this recipe—it’s
sure to become a family favorite. For
convenience, we call for precooked
wild rice; if you can’t find it, you
can substitute 2 cups of your own
cooked wild rice or a package of
precooked brown rice.
5 bacon slices, chopped
1 cup chopped onion
1 cup thinly sliced carrot
1⁄2 cup thinly sliced celery
1 Tbsp. fresh thyme leaves
1 (8-oz.) pkg. presliced
cremini mushrooms
4 garlic cloves, minced
4 cups unsalted chicken stock
1 cup water
4 cups lightly packed chopped
curly kale
1 tsp. kosher salt
1⁄2 tsp. black pepper
6 oz. shredded skinless,
boneless rotisserie chicken
breast (about 11⁄2 cups)
1 (8-oz.) pkg. precooked wild rice
(such as Simply Balanced)
1 cup half-and-half
11⁄2 oz. all-purpose flour
(about 1⁄3 cup)
1. Heat a Dutch oven over medium-high.
Add bacon to pan; cook 4 minutes or
until crisp. Remove bacon from pan with
a slotted spoon, reserving 1 tablespoon
drippings. Add onion, carrot, and celery
to drippings in pan; sauté 3 minutes.
Add thyme, mushrooms, and garlic;
sauté 5 minutes. Add stock and 1 cup
water; bring to a boil. Reduce heat, and
simmer 8 minutes or until vegetables
are tender. Add kale, salt, and pepper;
cook 3 minutes. Stir in chicken and rice.
SOUPS & STEWS
2. Combine half-and-half and flour
in a bowl, stirring with a whisk. Stir into
soup; cook 2 minutes or until thickened.
Top with bacon.
SERVES 6 (serving size: about 12⁄3 cups)
CALORIES 261; FAT 11g (sat 5g, unsat 5g);
PROTEIN 19g; CARB 24g; FIBER 3g; SUGARS 6g
(added sugars 0g); SODIUM 659mg; CALC 9%
DV; POTASSIUM 17% DV
Chicken, Shrimp,
and Rice Stew
HANDS- ON 30 M IN .
TOTAL 1 H R. 10 M IN .
This stew is based on the savory rice
porridge congee, which has roots in
Chinese, Thai, and Korean cuisines.
The bright, fresh flavor comes from
cilantro, fresh mint, and lime juice.
8 oz. raw large shrimp, peeled and
deveined
8 oz. skinless, boneless chicken
thighs
2 tsp. kosher salt
1⁄2 cup finely chopped shallots
(about 2 large shallots)
2 Tbsp. fish sauce
1 tsp. granulated sugar
3⁄4 tsp. black pepper, divided
1 cup uncooked jasmine rice
3 Tbsp. canola oil
2 tsp. minced peeled fresh
ginger
2 tsp. minced garlic
8 cups water
4 cups packed baby bok choy
leaves or spinach
2 cups frozen small green peas,
thawed
1 cup chopped green onions
(about 4)
3⁄4 cup chopped fresh cilantro
1⁄4 cup chopped fresh mint
2 tsp. fresh lime juice
Hearty Fare
1. Cut shrimp in half lengthwise. Cut
shrimp pieces in half crosswise, and
place in a large bowl. Cut chicken into
2-inch-wide strips and add to bowl.
Sprinkle with salt and toss to coat.
Let stand 10 minutes; rinse well. Add
shallots, fish sauce, sugar, and 1⁄2 tea-
spoon pepper; stir to combine. Let stand
at room temperature 30 minutes.
2. Place rice in a mini food processor.
Process until rice is broken into very
small pieces, about 2 minutes. (This also
can be done in a spice grinder or coffee
mill in 2 batches.) Set aside.
3. Place oil, ginger, and garlic in a large
Dutch oven; cook over medium, stirring
often, until fragrant and beginning to
brown, 2 to 3 minutes. Add shrimp and
chicken mixture and any accumulated
juices; cook, stirring often, until shrimp
turn pink, 5 to 6 minutes.
4. Stir in rice. Gradually stir in 8 cups
water. Cover and increase heat to high.
Bring to a boil and cook 6 to 7 minutes.
Uncover and reduce heat to medium.
Cook, stirring often, until rice is tender
and liquid is thickened, 18 to 20
minutes. Stir in bok choy, peas, and
green onions; cook 2 minutes. Remove
from heat. Stir in cilantro, mint, lime
juice, and remaining 1⁄4 teaspoon pepper.
SERVES 8 (serving size: 11⁄3 cups) CALORIES 228;
FAT 7g (sat 1g, unsat 6g); PROTEIN 14g;
CARB 27g; FIBER 3g; SUGARS 4g (added
sugars 1g); SODIUM 541mg; CALC 8% DV;
POTASSIUM 9% DV
Jasmine rice is a
long-grain variety of
aromatic rice with a
fragrance reminiscent
of jasmine and
popcorn.
35
Hearty Fare
Chicken and Poblano
Stew with Polenta
HANDS- ON 36 M IN .
TOTAL 4 6 M I N .
Think of this saucy chicken stew
spooned over polenta as a Mexican
twist on Italian comfort food.
3 poblano peppers
2 Tbsp. olive oil, divided
2 cups thinly sliced yellow onion
2 Tbsp. chopped fresh oregano
8 medium garlic cloves, minced
2 cups chopped tomato
2 Tbsp. adobo sauce from canned
chipotle chiles in adobo
3⁄4 tsp. kosher salt, divided
1 Tbsp. fresh lime juice
4 oz. skinless, boneless rotisserie
chicken breast, shredded
3 cups whole milk
3⁄4 cup uncooked quick-cooking
polenta
1. Preheat broiler to high. Place peppers
on a foil-lined baking sheet; rub with 11⁄2
teaspoons oil. Broil 10 minutes or until
blackened on all sides, turning
occasionally. Wrap peppers in foil; let
stand 10 minutes. Unwrap; remove skins
and seeds. Coarsely chop peppers.
2. Heat 11⁄2 tablespoons oil in a large
skillet over high. Add onion, oregano,
and garlic; sauté 3 minutes. Add tomato,
adobo sauce, and 1⁄2 teaspoon salt;
cook 4 minutes, stirring occasionally.
Stir in peppers, juice, and chicken; cook
2 to 3 minutes or until slightly thickened.
3. Bring milk to a boil in a saucepan
over medium-high. Reduce heat
to medium-low; add remaining 1⁄4
teaspoon salt and polenta, whisking
constantly. Cook 2 minutes or
until thickened, stirring constantly.
Place polenta in shallow bowls; top with
chicken mixture.
SERVES 4 (serving size: ¾ cup chicken mixture
and ¾ cup polenta) CALORIES 389; FAT 14.4g
(sat 4.6g, unsat 8 g); PROTEIN 19g; CARB 47g;
FIBER 5g; SUGARS 15g (added sugars 0g);
SODIUM 619mg; CALC 26% DV; POTASSIUM
15% DV
36
Lemon and Dill
Quinoa Chicken Soup
HANDS- ON 13 M IN .
TOTAL 3 8 M I N .
Quinoa cooks right in the soup without
soaking up too much liquid. If you’d
like to change to a heartier grain like
farro or barley, cook it separately,
and stir in during the last 5 minutes
of simmering to reheat.
1 Tbsp. olive oil
1⁄2 cup chopped yellow onion
1⁄2 tsp. kosher salt
1⁄2 tsp. black pepper
4 garlic cloves, sliced
5 cups unsalted chicken stock
1 cup (1⁄2-in.) diced red potatoes
(about 2 medium)
1⁄4 cup uncooked quinoa
4 oz. skinless, boneless rotisserie
chicken breast, shredded
(about 2 cups)
1 cup diagonally cut sugar snap
peas
1⁄2 cup chopped tomato
3 Tbsp. chopped fresh dill
1 tsp. grated lemon rind
Heat a large saucepan over medium.
Add oil to pan; swirl to coat. Add onion,
salt, pepper, and garlic to pan; sauté 5
minutes or until onion is tender. Add
stock, potatoes, and quinoa; bring to a
simmer. Cook 20 minutes or until
potatoes are tender and quinoa is done.
Stir in chicken and sugar snap peas;
cook 5 minutes. Stir in tomato, dill, and
lemon rind.
SERVES 4 (serving size: about 11⁄4 cups)
CALORIES 238; FAT 5g (sat 1g, unsat 4);
PROTEIN 18g; CARB 31g; FIBER 4g; SUGARS 6g
(added sugars 0g); SODIUM 514mg; CALC 5% DV;
POTASSIUM 16% DV
Thai Green
Chicken Soup
HANDS- ON 30 M IN .
TOTAL 30 M IN .
Traditional chicken noodle soup goes
Thai with the addition of ginger, curry
paste, lime juice, and coconut milk.
2 (1-in.) pieces peeled fresh ginger,
divided
1 Tbsp. canola oil
2 tsp. minced garlic
2 Tbsp. green curry paste
1 lb. skinless, boneless chicken
breasts, cut into bite-size
pieces
2 cups unsalted chicken stock
1⁄2 cup water
2 Tbsp. fresh lime juice
1 (13.5-oz.) can light coconut milk
1⁄4 cup fresh cilantro stems
1 cup fresh snow peas, diagonally
sliced
3 oz. uncooked brown rice
vermicelli noodles
1⁄2 cup fresh cilantro sprigs
Lime wedges and red pepper flakes
1. Mince 1 piece of ginger to equal
about 1 tablespoon. Heat oil in a Dutch
oven over medium-high. Add minced
ginger and garlic; sauté 1 minute. Stir
in curry paste; cook 1 minute. Add
chicken; cook 3 minutes, stirring
occasionally. Add remaining piece of
ginger, stock, 1⁄2 cup water, juice,
coconut milk, and cilantro stems; bring
to a simmer, and cook 10 minutes.
2. Discard ginger piece. Stir in peas
and noodles; cook 3 minutes or until
noodles are tender. Top with cilantro
sprigs and red pepper flakes; serve with
lime wedges.
SERVES 4 (serving size: about 11⁄2 cups)
CALORIES 336; FAT 12g (sat 5g, unsat 5g);
PROTEIN 30g; CARB 27g; FIBER 4g; SUGARS 4g
(added sugars 0g); SODIUM 529mg; CALC 2%
DV; POTASSIUM 13% DV
COOKING LIGHT
THAI GREEN
CHICKEN
SOUP
 Hearty Fare

RICH BROWN
CHICKEN STOCK

HANDS- ON 35 M IN .
TOTAL 17 H R. 20 M IN .

5 lbs. chicken wings, separated

into drumettes and “flats”
4 celery ribs, cut into 1-in. pieces
3 large carrots, peeled and cut
into 1-in. pieces
Rich, homemade chicken stock will instantly elevate 2 medium yellow onions, unpeeled
your home cooking. It makes the biggest difference in and each cut into 8 wedges
11⁄2 Tbsp. olive oil
exceptional soups and stews, as well as gravies, sauces,
3⁄4 tsp. kosher salt
braises, and glazes. With a mostly hands-off method, 1⁄2 tsp. freshly ground black pepper
it couldn’t be easier to make—and a batch can last for 12 cups water, divided
up to 4 months in the freezer. Here are the basic steps: 5 fresh thyme sprigs
2 bay leaves
1⁄2 tsp. black peppercorns
1⁄2 bunch fresh parsley

1. Preheat oven to 425°F.

2. Combine first 4 ingredients in a bowl.

Drizzle with oil; season with salt and
ground pepper. Arrange in a single layer

1
CUT UP
2
ADD
3
ADD THE
4
STRAIN
on 2 rimmed baking sheets or roasting
pans. Roast at 425°F for 45 minutes or
until browned, stirring after 23 minutes.

THE WATER TO AROMATICS THE 3. Reduce oven temperature to 225°F.

WINGS THE PAN AND WATER SOLIDS
4. Transfer wing mixture to a Dutch
Spread in a Set roasting Simmer, Drain oven; set aside. Position 1 roasting pan
single layer with pan over uncovered, completely, over 2 burners on the stovetop over
the vegetables medium-high in a 225°F oven resisting the
medium-high heat. Add 11⁄2 cups water;
for even roasting. heat and scrape for 8 hours. urge to press
stir, scraping pan to loosen browned
Wings have with a wooden The fresh herbs, the wings and
bits. Carefully transfer pan contents to
plenty of collagen, spatula or spoon. bay leaves, vegetables
which gives This technique, and peppercorns to squeeze out Dutch oven. Repeat procedure with 11⁄2
the stock body. called deglazing, impart another any additional cups water and other pan. Add
Browning in the releases layer of flavor liquid—this remaining 9 cups water and remaining
oven intensifies the baked-on, to the stock as will release fine ingredients to Dutch oven; transfer to
their meaty taste deeply browned it cooks slowly. particulates middle rack of oven. Cook, uncovered,
and caramelizes bits that are The low oven that make the 8 hours or overnight.
natural sugars packed with temp keeps the stock cloudy
in the veggies for concentrated liquid from and muddy the 5. Skim as much fat from top of stock as
deep, sweet flavor. flavor. The bits, boiling, reducing flavor. Once possible; pour stock through a strainer
After browning, also called fond, it just slightly the strained into a bowl. Discard solids. Cool to room
place the chicken are as key to while extracting stock has chilled, temperature. Cover and refrigerate 8
and veggies in the stock’s rich maximum flavor a solid layer of hours; scrape off and discard fat.
a Dutch oven. flavor as the from the solid fat will form on
SERVES 14 (serving size: 1 cup) CALORIES 19;
browned wings ingredients. top, which you FAT 1g (sat 0g, unsat 1g); PROTEIN 2g;
and veggies. can easily skim CARBOHYDRATE 0g; FIBER 0g; SUGARS 0g
Add this liquid to to make the (added sugars 0g); SODIUM 86mg; CALC 0% DV;
stock practically POTASSIUM 1% DV
the Dutch oven.
fat-free.

38 COOKING LIGHT
 Ginger has been
used for thousands
of years as a
digestive aid and
natural remedy for
nausea.
Miso Noodle Soup
with Meatballs
HANDS- ON 35 M IN .
TOTAL 35 M IN .
Salty, savory miso becomes the
backbone of this soup; try adding
it to dressings and marinades, too.
We add chile-and-honey-spiked pork
meatballs to the soup; you could
also use shredded rotisserie chicken
breast or cubed tofu. Want to get
ahead on tomorrow’s dinner? Double
the meatball mixture, shape half into
patties, and sear for Asian-style sliders.
2 tsp. toasted sesame oil
1⁄3 cup diagonally sliced green
onions, divided
3 garlic cloves, crushed
1 (1-in.) piece ginger, peeled and
thinly sliced
3 cups unsalted chicken stock
2 oz. uncooked soba noodles
1 tsp. honey
1 tsp. sambal oelek (ground fresh
chile paste)
6 oz. lean ground pork
2 tsp. white miso paste
1⁄3 cup mung bean sprouts
1 red Fresno chile, sliced
1. Heat oil in a medium saucepan over
medium. Add 1⁄4 cup green onions,
garlic, and ginger; sauté 6 minutes.
Add stock; bring to a simmer. Reduce
heat to medium-low; cook 8 minutes.
2. Cook noodles separately according
to package directions; drain. Rinse
with cold water; drain.
3. Combine honey, sambal oelek, and
ground pork in a small bowl. Shape pork
mixture into 8 meatballs. Remove garlic
and ginger from stock mixture; discard.
Stir miso into stock mixture. Add
meatballs to pan; cook 6 minutes or
until done. Add noodles. Divide soup
between 2 bowls; sprinkle with
remaining green onions, mung bean
sprouts, and Fresno chile.
SERVES 2 (serving size: about 11⁄2 cups)
CALORIES 362; FAT 13g (sat 4g, unsat 8g);
PROTEIN 30g; CARB 35g; FIBER 2g; SUGARS 8g
(added sugars 3g); SODIUM 550mg; CALC 3%
DV; POTASSIUM 9% DV

SOUPS & STEWS 39

Hearty Fare

Spiced Meatball, bits. Add remaining 1⁄2 teaspoon salt; 1. Preheat oven to 350°F.
cook until liquid is reduced by half,
Butternut, and about 6 minutes. Add tomatoes and
2. Heat olive oil in a Dutch oven over
Tomato Stew tomato sauce; bring to a simmer.
medium-high. Sprinkle roast with 1⁄2
Cover Photo teaspoon pepper and 1⁄2 teaspoon salt.
Cook, stirring occasionally, until slightly
Add roast to pan; cook until browned,
HANDS- ON 35 M IN . thickened, 6 to 8 minutes. Stir in
about 5 minutes per side. Remove roast
TOTAL 35 M IN . cauliflower; cover and cook 3 minutes.
from pan; set aside. Add garlic to pan;
Return meatballs to pan; cover and cook
These tender meatballs have a mild, cook, stirring constantly, 1 minute. Add
just until meatballs are cooked through,
warm spice. Chopped cilantro at the wine; cook until reduced by half, about
6 to 8 minutes. Sprinkle with remaining
end adds a nice burst of freshness. 2 minutes, scraping bottom of pan to
1⁄4 cup cilantro.
You can substitute ground chicken, loosen browned bits.
SERVES 4 (serving size: 2 cups) CALORIES 335;
if desired.
FAT 13g (sat 3g, unsat 9g); PROTEIN 29g; 3. Whisk together stock and flour in a
CARB 29g; FIBER 7g; SUGARS 10g (added
11⁄2 whole-wheat bread slices, cubed small bowl. Stir stock mixture into wine
sugars 1g); SODIUM 556mg; CALC 12% DV;
1⁄3 cup 2% reduced-fat milk POTASSIUM 15% DV mixture; cook, stirring often, until
1 lb. ground sirloin thickened. Stir in tomato paste, thyme,
1⁄2 tsp. ground cumin Peppery Beef Stew bay leaves, remaining 11⁄2 teaspoons
1⁄2 tsp. ground coriander pepper, and remaining 1 teaspoon salt.
with Root Vegetables Nestle roast into stock mixture. Cover
1⁄2 tsp. freshly ground black pepper
1⁄2 cup chopped fresh cilantro, HANDS- ON 45 M IN . and bake at 350°F for 1 hour and 30
divided TOTAL 3 H R. 15 M IN . minutes.
5⁄8 tsp. kosher salt, divided
This is how all pot roasts should be: 4. Remove pan from oven. Add turnips,
2 Tbsp. olive oil
tender meat, lots of flavorful carrots, celery root, onions, and 1 cup
1 cup chopped butternut
squash vegetables, and a velvety sauce. water; toss carefully with gravy. Cover
3⁄4 cup chopped yellow and bake at 350°F until vegetables
onion 1 Tbsp. olive oil
are tender and sauce is thick and glazy,
1 Tbsp. finely chopped 2 lbs. trimmed chuck roast
(about 21⁄3 lbs. untrimmed) about 1 hour. Coarsely shred beef;
fresh garlic discard thyme and bay leaves.
11⁄4 cups unsalted beef 2 tsp. black pepper, divided
11⁄2 tsp. kosher salt, divided Top with parsley.
stock
2 cups chopped 6 garlic cloves, chopped SERVES 8 CALORIES 382; FAT 18g (sat 6g, unsat
tomatoes 9g); PROTEIN 27g; CARB 24g; FIBER 4g;
1 cup dry red wine
SUGARS 8g (added sugars 0g); SODIUM 579mg;
3⁄4 cup unsalted 2 cups unsalted beef stock CALC 9% DV; POTASSIUM 16% DV
tomato sauce
3 Tbsp. all-purpose flour
11⁄2 cups cauliflower
florets 2 Tbsp. unsalted tomato paste
4 fresh thyme sprigs SLOW COOKER METHOD
1. Place bread cubes in a bowl; pour 2 bay leaves
milk over bread. Let stand 5 minutes. 1 lb. small turnips, peeled and cut Omit step 1. Prepare as directed in step
into wedges (about 3 cups) 2, substituting a skillet for the Dutch
2. Gently combine soaked bread 1 lb. carrots, peeled and cut into oven. Place roast and wine mixture in a
cubes, beef, cumin, coriander, pepper, 2-in. pieces (about 3 cups)
6-quart slow cooker. Omit steps 3 and
1⁄4 cup cilantro, and 1⁄8 teaspoon salt 11⁄4 lb. celery root, peeled and cut
into cubes (about 2 cups) 4. Stir together stock and flour; pour
in a medium bowl. Gently shape
2 cups fresh pearl onions, peeled, over roast. Stir in tomato paste, thyme,
into 12 (11⁄2-inch) meatballs.
or thawed frozen pearl onions bay leaves, remaining 11⁄2 teaspoons
3. Heat a Dutch oven over medium- (about 8 oz.) pepper, and remaining 1 teaspoon salt.
high. Add oil to pan; swirl to coat. Add 1 cup water Add vegetables and 1 cup water. Cover
meatballs in a single layer; cook, turning 2 Tbsp. chopped flat-leaf parsley and cook on low until roast is tender,
to brown on all sides, about 4 minutes. about 7 hours.
Transfer meatballs to a plate. Add
squash, onion, and garlic to pan; cook,
stirring occasionally, 3 minutes. Add
stock, scraping pan to loosen browned

40 COOKING LIGHT
PEPPERY
BEEF STEW
WITH ROOT
VEGETABLES
STEAK
FAJITA
CHILI

Steak Fajita Chili
HANDS- ON 30 M IN .
TOTAL 1 H R. 30 M IN .
Make this staff favorite one of your
go-to Dutch oven dinners this fall.
Tougher cuts of meat, like chuck-eye,
turn meltingly soft, root vegetables
make the stew rich and hearty, and a
dollop of Greek yogurt adds just the
right amount of tang to cut through
the rich sauce and brighten the meal.
1 Tbsp. olive oil
11⁄2 lbs. beef chuck-eye steak,
cut into 1-in. pieces
1 white onion, thinly
vertically sliced, slices halved
8 garlic cloves, minced
2 Tbsp. chili powder
1 Tbsp. chopped canned chipotle
chile in adobo sauce
2 tsp. ground cumin
2 (15-oz.) cans unsalted kidney
beans, rinsed and drained
1 (28-oz.) can unsalted diced
tomatoes, undrained
2 cups unsalted chicken stock
1 (15-oz.) can unsalted pinto
beans, rinsed and drained
11⁄2 tsp. kosher salt
2 cups yellow bell pepper strips,
halved crosswise
11⁄2 cups red bell pepper strips,
halved crosswise
1⁄2 cup green bell pepper strips,
halved crosswise
1 ripe avocado, diced
1⁄2 cup plain 2% reduced-fat
Greek yogurt
1⁄2 cup chopped green onions
1⁄2 cup fresh cilantro leaves
Thinly sliced radishes (optional)
1. Heat oil in a large Dutch oven over
medium-high. Add half of steak; cook,
stirring occasionally, until browned,
about 6 minutes. Remove steak from
pan. Repeat procedure with remaining
steak. Set steak aside. Add onion and
garlic to pan; cook, stirring occasionally,
until onion is tender, about 6 minutes.
2. Stir in chili powder, chipotle chile,
and cumin; cook, stirring constantly,
1 minute. Add kidney beans, tomatoes,
SOUPS & STEWS
stock, pinto beans, and salt; bring to a
boil. Return steak to pan; cover, reduce
heat to low, and simmer 30 minutes.
Stir in bell peppers; cook until steak
is tender, about 30 minutes. Ladle chili
into bowls; top with avocado, yogurt,
green onions, cilantro, and, if desired,
radishes.
SERVES 8 CALORIES 403; FAT 18g (sat 6g, unsat
10g); PROTEIN 27g; CARB 36g; FIBER 15g;
SUGARS 8g (added sugars 0g); SODIUM 589mg;
CALC 15% DV; POTASSIUM 25% DV
SLOW COOKER METHOD
Prepare as directed in step 1, substituting
a large skillet for the Dutch oven.
Transfer steak and onion mixture to a
6-quart slow cooker. Add chili powder,
chipotle, cumin, kidney beans, tomatoes,
stock, pinto beans, salt, and bell peppers.
Cover and cook on low until beef is
tender, 5 to 6 hours. Serve with
avocado, yogurt, green onions, cilantro,
and, if desired, radishes.
Kitchen Confidential
Does chili have to have
beans? If you’re from Texas:
No. If you’re from elsewhere:
Maybe. While chili does
have strong ties to Texas,
the dish really comes from
South America. The term
is chili con carne, which
means chiles with meat.
Today chili is considered a
regional dish and is served
over spaghetti, spooned over
hot dogs, made with green
chiles and pork, and often
packed with beans. Or not.
It’s your call.
Hearty Fare
Quick Texas Chili
HANDS- ON 25 M IN .
TOTAL 1 H R.
This easy Texas chili recipe
utilizes instant umami-boosters,
like Worcestershire sauce and tomato
paste, to build rich flavor quickly.
3 Tbsp. olive oil, divided
2 tsp. chili powder
1 tsp. ground cumin
1 tsp. paprika
1 tsp. unsweetened cocoa
1⁄4 tsp. ground red pepper
1⁄4 tsp. dried oregano
12 oz. flank steak, cut into 3⁄4-in.
pieces
3⁄4 tsp. kosher salt, divided
3 Tbsp. all-purpose flour
2 Tbsp. unsalted tomato paste
1 Tbsp. molasses
2 cups unsalted beef stock
1⁄2 cup dark beer
1 Tbsp. reduced-sodium
Worcestershire sauce
2 cups hot cooked brown rice
1⁄4 cup light sour cream
1⁄4 cup chopped green onions
1⁄4 cup sliced radishes
4 lime wedges
1. Combine 2 tablespoons oil and the
next 6 ingredients in a microwave-safe
bowl; microwave at HIGH 1 minute,
stirring after 30 seconds.
2. Sprinkle steak with 1⁄4 teaspoon salt;
toss with flour. Heat remaining 1
tablespoon oil in a Dutch oven over
medium-high. Add steak; cook 6
minutes. Add spice mixture, and
cook 1 minute. Stir in tomato paste and
molasses; cook 3 minutes. Add
remaining 1⁄2 teaspoon salt, stock, beer,
and Worcestershire. Bring to a boil;
reduce heat, and simmer 30 minutes.
3. Divide rice and chili among 4 bowls.
Top evenly with sour cream, onions, and
radishes; serve with lime wedges.
SERVES 4 (serving size: about 3⁄4 cup chili and 1⁄2
cup rice) CALORIES 439; FAT 18g (sat 5g, unsat
13g); PROTEIN 24g; CARB 43g; FIBER 4g;
SUGARS 6g (added sugars 4g); SODIUM 582mg;
CALC 8% DV; POTASSIUM 18% DV
43
CINNAMON-
LACED CHILI

Cinnamon-Laced Chili
HANDS- ON 25 M IN .
TOTAL 1 H R. 10 M IN .
This take on Cincinnati chili
forgoes the traditional spaghetti
accompaniment, though you can serve
it over hot cooked noodles if you like.
While many cooks think of cinnamon
only as a spice for baked goods and
sweets, it’s fantastic in savory dishes—
particularly roasted, braised, and
stewed meats like beef, pork,
and chicken.
2 Tbsp. canola oil
11⁄2 lbs. beef chuck, cubed
2 cups chopped yellow onion
11⁄2 cups seeded and chopped
poblano chile
8 garlic cloves, chopped
2 Tbsp. chopped fresh oregano
1 Tbsp. unsalted tomato paste
11⁄2 tsp. ground cumin
21⁄2 cups unsalted chicken stock
2 Tbsp. paprika
2 Tbsp. red wine vinegar
11⁄2 Tbsp. light brown sugar
1 Tbsp. reduced-sodium
Worcestershire sauce
1 tsp. kosher salt
3 cinnamon sticks
1 (15.5-oz.) can unsalted black
beans, rinsed and drained
2 oz. sharp cheddar cheese,
shredded
1 Tbsp. sliced fresh chives
1. Heat oil in a large Dutch oven over
high. Add beef, and cook 8 minutes or
until browned on all sides, turning
occasionally. Place on a plate.
2. Add onion, poblano, and garlic to
Dutch oven, and cook 5 minutes, stirring
frequently. Add oregano, tomato paste,
and cumin, and cook, stirring constantly,
1 minute and 30 seconds. Stir in stock,
paprika, vinegar, brown sugar,
Worcestershire, salt, and cinnamon
sticks; bring to a boil. Reduce heat to
medium. Add browned beef, cover, and
simmer 45 minutes or until beef is
tender, stirring occasionally.
SOUPS & STEWS
3. Remove cinnamon sticks; discard. Stir
in beans; serve. Sprinkle each serving
with shredded cheese and chives.
SERVES 6 (serving size: 1 cup) CALORIES 370;
FAT 14g (sat 5g, unsat 8g); PROTEIN 35g; CARB
29g; FIBER 8g; SUGARS 5g (added sugars 2g);
SODIUM 564mg; CALC 16% DV; POTASSIUM
22% DV
White Chili with
Avocado Cream
HANDS- ON 30 M IN .
TOTAL 1 H R. 10 M IN .
Take white bean and chicken chili
up a notch by topping it with a rich
avocado cream and diced tomatillo.
1 serrano chile
1 jalapeño pepper
1 medium onion, peeled and
halved
Cooking spray
4 cups unsalted chicken stock,
divided
2 Tbsp. all-purpose flour
11⁄2 tsp. adobo sauce
1 chipotle chile, canned in
adobo sauce
2 (15-oz.) cans unsalted cannellini
beans, rinsed, drained, and
divided
51⁄2 tsp. olive oil
8 garlic cloves, minced
1 Tbsp. ground cumin
1 tsp. dried oregano
3⁄4 tsp. ground coriander
1 lb. ground pork
2 lbs. skinless, boneless chicken
breasts, cut into bite-size
pieces
3 cups fresh white corn kernels
1 (15-oz.) can unsalted chickpeas
(garbanzo beans), rinsed and
drained
1 cup half-and-half
3⁄4 cup chopped fresh cilantro,
divided
1⁄3 cup plus 11⁄2 tsp. fresh lime juice,
divided
23⁄8 tsp. kosher salt, divided
1 ripe peeled avocado
1⁄3 cup light sour cream
3⁄4 cup diced tomatillo
Hearty Fare
1. Preheat broiler to high.
2. Arrange first 3 ingredients on
a foil-lined baking sheet. Coat with
cooking spray. Place pan on middle
oven rack; broil 15 minutes or
until charred on all sides, turning
occasionally. Wrap peppers in foil;
let stand 5 minutes. Peel peppers;
discard peels, stems, and seeds.
Combine peppers, onion, 1⁄2 cup
stock, flour, adobo sauce, chipotle,
and 1 can cannellini beans in a
blender; process until smooth.
3. Heat a large Dutch oven over
medium-high. Add oil to pan;
swirl to coat. Add garlic to pan;
sauté 30 seconds. Add cumin, oregano,
and coriander to pan; sauté 30 seconds.
Add pork; cook 4 minutes, stirring
to crumble. Stir in onion mixture and
remaining 31⁄2 cups stock. Bring
to a boil; reduce heat, and simmer
20 minutes, stirring frequently.
4. Add chicken to pan; cook 5 minutes.
Stir in remaining can of cannellini beans,
corn, and chickpeas; cook 7 minutes.
Reduce heat to medium-low. Stir in
half-and-half, 1⁄2 cup cilantro, and 1⁄3 cup
juice; cook 3 minutes. Stir in 21⁄4
teaspoons salt.
5. Place avocado in a small bowl; mash
with the back of a fork. Stir in sour
cream, remaining 11⁄2 teaspoons juice,
and remaining 1⁄8 teaspoon salt. Serve
chili with remaining 1⁄4 cup cilantro,
avocado cream, and tomatillo.
SERVES 12 (serving size: about 1 cup chili,
1 tsp. cilantro, about 1 Tbsp. avocado cream, and 1
Tbsp. tomatillo) CALORIES 380; FAT 19g (sat 6g,
unsat 10g); PROTEIN 30g; CARB 24g; FIBER 6g;
SUGARS 4g (added sugars 0g); SODIUM 592mg;
CALC 9% DV; POTASSIUM 16% DV
45
04.
VEGETARIAN
VEGGIES, LEGUMES, AND GRAINS
ARE THE STARS OF THESE ROBUST,
MEAT-FREE SOUPS.

46
Whole-Beet Borscht
HANDS- ON 22 M IN .
TOTAL 1 H R. 10 M I N .
Borscht is a sour soup common in
Eastern Europe and across Russia.
In this version, leafy beet greens take
the place of borscht’s traditional
cabbage. You not only use the whole
beet (less waste) but also get the
most nutrition for your buck, as beet
greens have nearly twice the fiber
of other greens.
2 lbs. large beets with greens
2 Tbsp. extra-virgin olive oil,
divided
4 tsp. coriander seeds, lightly
crushed
10 garlic cloves, chopped
1 large onion, chopped
1 Tbsp. tomato paste
5 cups plus 3 Tbsp. water, divided
2 bay leaves
2 cups chopped peeled parsnips
5⁄8 tsp. kosher salt, divided
2 Tbsp. cider vinegar
6 Tbsp. plain 2% reduced-fat
Greek yogurt
1⁄4 cup chopped fresh dill
1. Remove greens and stems from
beets; discard stems. Rinse and drain
greens. Finely chop to measure 2 cups.
Peel beets; cut into 2-inch pieces.
2. Heat a large Dutch oven over
medium heat. Add 1 tablespoon oil to
pan; swirl to coat. Sprinkle coriander
over bottom of pan; cook 1 minute or
until fragrant, stirring frequently. Add
garlic and onion; cook 12 minutes or
until tender, stirring occasionally. Add
beets and tomato paste; cook 1 minute,
stirring frequently. Add 5 cups water
and bay leaves. Cover and bring to a
boil; reduce heat, and simmer 45
minutes or until beets are very tender.
Discard bay leaves.
3. Heat a medium skillet over medium-
high heat. Add remaining 1 tablespoon
oil to pan; swirl to coat. Add parsnips
and 1⁄8 teaspoon salt; sauté 8 minutes or
until tender. Remove from heat.
4. Place beet mixture in a blender.
Remove center piece of blender lid (to
allow steam to escape); secure lid on
blender and place a clean towel over
opening in blender lid. Process until
smooth. Return pureed soup to pan;
bring to a simmer. Add beet greens and
parsnips to pan; cook 5 minutes. Stir in
vinegar and remaining 1⁄2 teaspoon salt.
Ladle soup into 4 bowls. Combine
yogurt and remaining 3 tablespoons
water. Top soup with yogurt and dill.
SERVES 4 (serving size: about 12⁄3 cups soup,
11⁄2 Tbsp. yogurt mixture, and 1 Tbsp. dill)
CALORIES 298; FAT 8g (sat 1g, unsat 6g);
PROTEIN 9g; CARB 52g; FIBER 14g;
SUGARS 24g (added sugars 0g); SODIUM
575mg; CALC 15% DV; POTASSIUM 31% DV
CREAMY
AVOCADO
SOUP

Creamy Avocado
Soup
HANDS- ON 15 M IN .
TOTAL 45 M IN .
Ripe avocados and silken tofu provide
not only creaminess but nutrition
benefits as well. Avocados are a
great source of heart-healthy mono-
unsaturated fat, and tofu provides
both protein and iron.
3 ripe avocados, peeled and
chopped
1 (12-oz.) pkg. silken tofu, drained
2 cups water
2 cups chopped romaine lettuce
1 cup frozen green peas, thawed
3 Tbsp. fresh lime juice
3 Tbsp. white wine vinegar
1 tsp. kosher salt
3⁄4 tsp. black pepper, divided
1⁄4 cup chopped tomato
1⁄4 cup chopped yellow bell pepper
2 Tbsp. chopped green onions
1 Tbsp. extra-virgin olive oil
1. Combine avocados, tofu, 2 cups
water, lettuce, peas, lime juice, vinegar,
salt, and 1⁄2 teaspoon pepper in a
blender, and process until very smooth,
about 2 minutes. Transfer to a large
bowl; cover with plastic wrap, and chill
until ready to serve, up to 30 minutes.
2. Toss together tomato, bell pepper,
green onions, and remaining 1⁄4
teaspoon pepper in a small bowl. Ladle
soup into 4 bowls. Top with tomato
mixture, and drizzle evenly with olive oil.
Serve chilled.
SERVES 4 (serving size: about 11⁄4 cups)
CALORIES 359; FAT 28g (sat 4g, unsat 22g);
PROTEIN 9g; CARB 24g; FIBER 13g; SUGARS 5g
(added sugars 0g); SODIUM 535mg; CALC 7%
DV; POTASSIUM 31% DV
SOUPS & STEWS
Roasted Carrot
and Coconut Soup
HANDS- ON 30 M IN .
TOTAL 30 M IN .
Avocado and coconut milk give this
vegetarian soup a decadent, buttery
texture; fiber-rich lentils and beans
make it surprisingly filling. Keep your
pantry stocked with these staples to
help you throw this soup together
in no time.
11⁄4 lbs. carrots, roughly chopped
(about 31⁄2 cups)
1 Tbsp. olive oil, divided
1⁄2 tsp. plus 1⁄8 tsp. kosher salt,
divided
2 cups chopped yellow onion
2 Tbsp. red curry paste
2 tsp. grated peeled fresh ginger
1 tsp. crushed red pepper
1 (15-oz.) can unsalted cannellini
beans, drained
3 cups unsalted vegetable stock
1 (15-oz.) can light coconut milk
3 Tbsp. fresh lime juice
1⁄2 tsp. black pepper
1 cup chopped fresh cilantro
1 cup cooked lentils
2 ripe avocados, thinly sliced
1. Preheat oven to 450°F. Toss together
carrots, 11⁄2 teaspoons oil, and 1⁄2
teaspoon salt on a large foil-lined
baking sheet. Bake at 450°F until
carrots are fork-tender, about 20
minutes, stirring once.
Vegetarian
2. Meanwhile, heat remaining 1 1⁄2
teaspoons oil in a Dutch oven over
medium. Add onion; cook, stirring often,
until lightly browned, 10 to 15 minutes.
3. Add curry paste, grated ginger,
and crushed red pepper to Dutch
oven, and cook, stirring constantly,
until fragrant, 1 minute. Add cooked
carrots, cannellini beans, vegetable
stock, coconut milk, and remaining
1⁄8 teaspoon salt. Bring to a boil
over high. Reduce heat to medium,
and simmer 5 minutes.
4. Place mixture in a blender. Remove
center piece of blender lid (to allow
steam to escape); secure lid on blender
and place a clean towel over opening in
lid. Process until smooth, about
1 minute.
5. Stir in the lime juice and black
pepper. Divide soup among 6 bowls;
top evenly with cilantro, lentils,
and avocado.
SERVES 6 (serving size: about 2 cups soup,
about 1⁄4 cup lentils, and 1⁄3 avocado) CALORIES
363; FAT 17g (sat 5g, unsat 10g); PROTEIN 11g;
CARB 47g; FIBER 16g; SUGARS 10g (added
sugars 0g); SODIUM 482mg; CALC 10% DV;
POTASSIUM 22% DV
Kitchen Confidential
Cook lentils using 3 cups
water to 1 cup dry lentils. Bring
to a boil, cover, reduce heat,
and simmer 15 to 20 minutes
or until tender. Lentils will
usually double or triple in size
during cooking. One cup of
dry lentils will yield about 21⁄2
cups cooked lentils.
49
Vegetarian
Thai Curried
Squash Soup
HANDS- ON 15 M IN .
TOTAL 25 M IN .
Instead of shaking the coconut milk can
to emulsify the cream, reserve the rich
“cream” floating to the top and blend
with ginger and lime for a decadent
swirl on each serving. Silken tofu adds
instant body and protein to the soup
for a more substantial main dish.
1 Tbsp. olive oil
1 Tbsp. red curry paste
(such as Thai Kitchen)
2 tsp. grated peeled fresh ginger,
divided
1 tsp. minced garlic
1 tsp. ground coriander
1 tsp. ground cumin
1 tsp. light brown sugar
1⁄4 tsp. crushed red pepper
1 (13.5-oz.) can light coconut milk,
unshaken
11⁄2 cups unsalted vegetable stock
2 (10-oz.) pkgs. frozen chopped
or pureed butternut squash,
thawed
3 Tbsp. lime juice, divided
1⁄2 tsp. kosher salt
1 (16-oz.) pkg. silken tofu,
drained and cubed
1⁄4 cup chopped green onions
1⁄4 cup chopped fresh basil
1. Heat oil in a large Dutch oven
over medium-high. Add curry paste;
cook 1 minute, stirring constantly.
Add 1 teaspoon ginger and next
5 ingredients (through red pepper);
cook 1 minute or until fragrant.
2. Remove 2 tablespoons coconut
cream from surface of coconut milk
in can; reserve. Place remaining
coconut milk in a bowl and whisk
until emulsified. Add whisked coconut
milk, stock, and squash to pan; bring
to a boil. Reduce heat, and simmer
10 minutes or until slightly thickened.
3. Add 2 tablespoons lime juice, salt,
and tofu to pan. Transfer squash mixture
to a blender. Remove center piece of
50
blender lid (to allow steam to escape); 1. Heat oil in a Dutch oven over medium.
secure lid on blender. Place a clean Add leek; cook, stirring often, until
towel over opening in lid. Process until tender, about 5 minutes. Add quinoa;
smooth. cook, stirring constantly, until toasted,
about 3 minutes. Add 3 cups water, salt,
4. Combine remaining 1 teaspoon
squash, thyme, bay leaf, and pepper.
ginger, reserved coconut cream, and
Increase heat to high; bring to a boil.
remaining 1 tablespoon lime juice in a
Cover and reduce heat to medium-low;
small bowl. Divide soup among 4 bowls;
cook until squash is very tender, about
top evenly with coconut cream mixture,
15 minutes. Discard thyme and bay leaf.
green onions, and basil.
2. Pour squash mixture into a blender;
SERVES 4 (serving size: about 11⁄2 cups)
CALORIES 250; FAT 11g (sat 5g, unsat 5g); add 1⁄2 cup yogurt. Remove center piece
PROTEIN 9g; CARB 33g; FIBER 4g; SUGARS 12g of blender lid (to allow steam to escape);
(added sugars 1g); SODIUM 621mg; CALC 15%
DV; POTASSIUM 10% DV secure lid on blender. Place a clean
towel over opening in lid. Process until
Creamy smooth. Ladle soup into bowls;
top with remaining yogurt and almonds.
Butternut-Leek If desired, sprinkle with parsley.
Bisque SERVES 6 (serving size: about 1 cup soup,
HANDS- ON 20 M IN . 4 tsp. yogurt, and 1 Tbsp. almonds) CALORIES
TOTAL 40 MIN . 226; FAT 9g (sat 2g, unsat 7g); PROTEIN 8g;
CARB 31g; FIBER 5g; SUGARS 6g (added sugars
0g); SODIUM 506mg; CALC 13%DV; POTASSIUM
Whole-grain quinoa simmers in the
14% DV
soup and then gets blended into the
mix—resulting in a thick, creamy,
luscious texture. Don’t be afraid to let
the blender go for a couple of minutes;
that’s the path to super-smooth One cup cubed
results. For the prettiest appearance, butternut squash
go with beige-colored quinoa and skip provides 582mg of
potassium—more
red or tricolored varieties. Greek
than the amount in
yogurt goes into the soup to brighten one banana.
the taste, and another dollop goes on
top as a finishing touch along with
crunchy almonds.
2 Tbsp. olive oil
21⁄2 cups sliced leek
(about 2 large leeks)
1⁄2 cup uncooked quinoa,
rinsed and drained
3 cups water
11⁄2 tsp. kosher salt
2 (12-oz.) pkgs. prechopped
fresh butternut squash
3 thyme sprigs
1 bay leaf
1⁄2 tsp. ground white pepper
1 cup plain 2% reduced-fat
Greek yogurt, divided
6 Tbsp. sliced almonds, toasted
3 Tbsp. chopped fresh flat-leaf
parsley (optional)
COOKING LIGHT
 CREAMY
BUTTERNUT-
LEEK
BISQUE
RUTHENIAN
MUSHROOM
SOUP

Ruthenian
Mushroom Soup
HANDS- ON 45 M IN .
TOTAL 10 HR.
This soup is part of a traditional
Ruthenian Christmas Eve dinner,
which consists of 12 vegetarian dishes,
each representing part of nature.
Ruthenian people originally lived in
the areas of the Carpathian mountains
in Central Europe, including parts
of Slovakia, Poland, and Ukraine. In
earlier times, the sour flavor often
came from kvass, a fermented bread
beverage. As kvass became less
common, vinegar and lemon juice
were adopted as modern alternatives.
2 oz. dried porcini mushrooms
3 Tbsp. canola oil
1 lb. sliced fresh button
mushrooms
1 medium-size yellow onion,
finely chopped (about 11⁄2 cups)
1 cup finely chopped celery
3 garlic cloves, minced
1⁄2 tsp. dried powdered thyme
1⁄2 tsp. dried dill
1⁄2 tsp. ground white pepper
Pinch of cayenne pepper
2 Tbsp. all-purpose flour
1 bay leaf
1 lb. russet potatoes, peeled
and cut into quarter-in. dice
3 Tbsp. sherry vinegar
11⁄2 tsp. kosher salt
Hot pepper sauce (such as Tabasco)
Fresh dill leaves
1. Soak dried mushrooms in a quart of
warm water overnight to rehydrate
them. Or, combine dried mushrooms
and 4 cups of water in a saucepan over
low; simmer for 30 minutes. Save the
liquid. The soaking liquid is the soup
stock, so be careful not to throw it away.
2. When mushrooms are soft, remove
from water, squeezing most of the liquid
back into bowl. Trim away hard woody
parts of mushroom stems. Coarsely
chop mushrooms and set aside. Pour
SOUPS & STEWS
liquid through a cheesecloth-lined sieve
over a bowl—stop when a tablespoon
or so of the liquid remains and discard
it along with the grit. Combine strained
liquid with water until you have 10 cups.
3. Heat oil in a large soup pot over
medium-high. Add fresh mushrooms,
onion, celery, and garlic, and cook,
stirring now and then, until mushrooms
give up their water, about 10 minutes.
Add thyme, dill, white pepper, and
cayenne, and keep stirring. Sprinkle
flour over mushroom mixture, and
stir constantly for a few minutes
until flour begins to stick to pot.
Add porcini mushrooms, 10 cups of
mushroom liquid, and bay leaf. Stir
while scraping to deglaze bottom of
the pot. Cook 15 minutes, stirring
as it thickens.
4. Reduce heat to a simmer, stir in
potatoes, and cook until meltingly
tender, another 45 minutes. Season
with vinegar, salt, and hot pepper sauce
to taste. Simmer for a few more minutes.
Remove bay leaf. Serve family style
in a tureen; garnish each bowl with
fresh dill.
SERVES 12 (serving size: about 1 cup)
CALORIES 100; FAT 4g (sat 0g, unsat 3g);
PROTEIN 4g; CARB 13g; FIBER 3g; SUGARS 2g
(added sugars 0g); SODIUM 251mg; CALC 2%
DV; POTASSIUM 9% DV
Mushrooms are
low in calories, rich
in B vitamins and
potassium, and are
also sources of fiber
and protein.
Vegetarian
Fiery Tofu and
Coconut Curry Soup
HANDS- ON 20 M IN .
TOTAL 1 H R. 20 M IN .
This spicy tofu soup incorporates
common Thai cuisine ingredients,
such as ginger, soy sauce, red curry
paste, coconut milk, and cilantro.
2 Tbsp. canola oil
2 tsp. minced garlic
1⁄4 cup red curry paste
1 Tbsp. dark brown sugar
2 (13.5-oz.) cans light coconut milk
21⁄2 cups organic vegetable broth
1⁄4 cup fresh lime juice
1⁄4 cup thinly sliced peeled
fresh ginger
2 Tbsp. lower-sodium soy sauce
2 cups thinly sliced carrot (about 4)
11⁄2 cups (1-in.) pieces green beans
1 (14-oz.) pkg. water-packed
soft tofu, drained and cut into
(1-in.) cubes
3⁄4 cup fresh cilantro leaves
1. Heat oil in a large saucepan over
medium-high heat. Add garlic to
pan; sauté 30 seconds or until lightly
browned. Add curry paste; sauté
1 minute, stirring constantly. Add brown
sugar; cook 1 minute. Stir in coconut
milk, broth, juice, ginger, and soy sauce.
Reduce heat to low; cover and
simmer 1 hour.
2. Add carrot; cook for 6 minutes.
Add beans and cook 4 minutes or until
vegetables are crisp-tender. Add tofu
to pan and cook 2 minutes. Garnish
with cilantro leaves.
SERVES 6 (serving size: 11⁄3 cups) CALORIES
224; FAT 14g (sat 7g, unsat 6g); PROTEIN 8g;
CARB 21g; FIBER 3g; SUGARS 6g (added
sugars 2g); SODIUM 690mg; CALC 11% DV;
POTASSIUM 8%DV
53
Vegetarian

Three-Bean Miso Chili

HANDS- ON 1 0 M I N .
TOTAL 40 MIN .

Combine Great Northern Beans,

chickpeas, and kidney beans for
this hearty vegetarian chili flavored
with an over-the-top combination
of smoky poblano chile, peanut
butter, and miso paste.

1 Tbsp. olive oil

1 cup chopped onion
2 Tbsp. seeded and chopped
poblano chile
¼ tsp. kosher salt
¼ tsp. black pepper
2 garlic cloves, minced
2 Tbsp. natural creamy
peanut butter
1½ Tbsp. white miso paste
2 tsp. cumin
2 tsp. chili powder
1 (15-oz.) can unsalted
Great Northern beans, rinsed
and drained
1 (15-oz.) can unsalted chickpeas,
rinsed and drained
1 (15-oz.) can unsalted kidney
beans, rinsed and drained
4 cups unsalted vegetable stock
5 Tbsp. plain 2% reduced-fat
Greek yogurt
1 ripe avocado, sliced

1. Heat oil in a Dutch oven over medium.

Add onion, poblano chile, salt, and
black pepper; cook, stirring often, until
softened, about 5 minutes. Add garlic,
peanut butter, miso, cumin, and chili
powder; cook 1 minute, stirring
constantly.

2. Add beans and vegetable stock;

increase heat to high. Bring to a boil.
Reduce heat to medium, and simmer,
uncovered, until thickened, about
30 minutes. Ladle into 5 bowls; top
evenly with yogurt and avocado slices.
SERVES 5 (serving size: 1¼ cups chili, 1 Tbsp.
yogurt, and 1⁄5 avocado) CALORIES 401; FAT 14g
(sat 2g, unsat 10g); PROTEIN 19g; CARB 50g;
FIBER 14g; SUGARS 5g (added sugars 0g);
SODIUM 586mg; CALC 13% DV;
POTASSIUM 21% DV

54
Kitchen Confidential
According to the Food and
Drug Administration (FDA),
all avocados should be
washed before opening
because bacteria can easily
transfer from the skin of the
avocado to the knife, which
can then contaminate the
inside of the avocado.
Vegetarian

Quinoa and Roasted

Pepper Chili
HANDS- ON 25 M IN .
TOTAL 45 M IN .

This hearty vegetarian chili contains

quinoa, which adds body, texture,
and protein.

2 red bell peppers, halved

2 poblano chiles, halved
4 tsp. olive oil
3 cups chopped zucchini
11⁄2 cups chopped onion

SMOKY 4 garlic cloves, minced

LENTIL 1 Tbsp. chili powder

STEW 1 tsp. ground cumin

Smoky Lentil Stew
HANDS- ON 15 M IN .
TOTAL 50 M IN .
You’ll want crusty bread to dip into
the runny egg and to sop up any soup
that remains in the bowl.
1 Tbsp. olive oil
1 cup chopped onion
1 cup chopped carrots
3 garlic cloves, minced
3 Tbsp. tomato paste
1½ tsp. smoked paprika
1 tsp. ground cumin
3⁄4 tsp. kosher salt
½ tsp. freshly ground black pepper
¼ tsp. crushed red pepper
1 bunch lacinato kale, stemmed
and chopped (about 5 cups)
1½ cups dried brown lentils
4 cups unsalted vegetable stock
2½ cups water
5 large eggs
1. Heat oil in a Dutch oven over
medium. Add onion and carrots; cook,
stirring occasionally, until tender,
about 5 minutes. Add garlic, tomato
paste, paprika, cumin, salt, black
pepper, and red pepper; cook 1 minute.
Add kale and lentils; cook, stirring often,
until kale begins to soften, about 2
minutes. Add stock and 2½ cups water;
increase heat to high. Bring to a boil.
Reduce heat to medium, and simmer
until lentils are tender, about 30
minutes.
2. Form 5 indentations in soup. Crack
eggs, 1 at a time, into a small custard
cup. Gently slip 1 egg into each
indentation. Cover and cook over
medium-low until egg whites are set,
about 6 to 8 minutes.
SERVES 5 (serving size: about 13⁄4 cups soup and
1 egg) CALORIES 382; FAT 8g (sat 2g, unsat 6g);
PROTEIN 25g; CARB 55g; FIBER 10g; SUGARS
5g (added sugars 0g); SODIUM 635mg;
CALC 18% DV; POTASSIUM 20% DV
1⁄2 tsp. smoked paprika
1 cup low-sodium vegetable juice
1⁄2 cup water
1⁄3 cup uncooked quinoa, rinsed
and drained
1 Tbsp. minced chipotle chiles
in adobo sauce
1⁄2 tsp. kosher salt
1 (15-oz.) can unsalted pinto
beans, rinsed and drained
1 (14.5-oz.) can unsalted
fire-roasted diced tomatoes,
undrained
1. Preheat broiler.
2. Discard seeds and membranes from
bell peppers and chiles. Place halves,
skin sides up, on a foil-lined baking
sheet; flatten. Broil 10 minutes or until
blackened. Wrap in foil from pan; let
stand 10 minutes. Peel and chop.
3. Heat oil in a large Dutch oven over
medium-high. Add zucchini, onion, and
garlic; sauté 4 minutes. Stir in chili
powder, cumin, and paprika; sauté 30
seconds. Add bell peppers, chiles, juice,
and remaining ingredients; bring to a
boil. Reduce heat to medium-low, cover,
and simmer 20 minutes.
SERVES 4 (serving size: 11⁄2 cups) CALORIES 292;
FAT 6g (sat 1g, unsat 5g); PROTEIN 12g;
CARB 48g; FIBER 12g; SUGARS 13g (added
sugars 0g); SODIUM 414mg; CALC 11% DV;
POTASSIUM 31% DV

56 COOKING LIGHT
BEAN
COUNTER
Beans are versatile, adaptable, and a
great source of nonmeat protein. You
can use a variety of cooking methods
for beans: bake, puree, sauté, simmer
in a slow cooker, stew, or stir-fry. They’re
also very affordable and in season all
year long. In many recipes, dried beans
are interchangeable, so you can use any
bean you choose: black, kidney, navy,
Northern, or pinto, just to name a few.

DRIED BEANS CANNED BEANS

If you’re using dried beans, you’ll
have to soak them before using them
so they’ll get tender.
QUICK SOAKING Add 6 to 8 cups water
to 1 pound of dried beans, and bring to
a boil in a Dutch oven. Cover and cook
2 minutes; remove from heat, and let
stand 1 hour. Rinse and drain, and then
cook by package directions, or add to
the recipe as directed.
OVERNIGHT SOAKING Add 6 cups
water to 1 pound of dried beans. Let
stand 8 hours at room temperature.
Cook according to package directions,
or add to the recipe as directed.
Canned beans will
always have a place
in our pantry alongside
the dried. We love their
convenience and versatility.
If you are limiting the sodium
in your diet, look for unsalted or
low-sodium beans. Rinsing and
draining them will also cut down on
sodium (see below). Another happy
discovery to come from the can?
Aquafaba, which is the liquid in
a can of chickpeas or beans that
can be whipped to a meringue-like
consistency and used in vegan
cooking and baking.

TIPS FOR USING CANNED BEANS

To substitute canned beans for dried beans:
1 (15-ounce) can of beans = 1¾ cups drained beans
1 pound (about 2 cups) dried beans = 5½ to 6½ cups cooked beans
To reduce sodium in canned beans:
For the best results, rinse thoroughly with tap water before using,
and drain in a colander. Rinsing canned beans gets rid of the
thick liquid in the can and reduces sodium by 40 percent.
Kitchen Confidential
To make this soup ahead,
cool the soup base completely.
Once cool, add uncooked
tortellini. Freeze flat in
a large ziplock freezer bag
for up to 2 months.
To thaw, microwave soup
in bag at MEDIUM (50% power)
for 8 minutes or until pliable.
To reheat, pour soup into a
large Dutch oven; bring to
a simmer over medium heat.
Cook 25 minutes or until
tortellini are done. Stir in
red wine vinegar. Top with
parsley.
DOUBLE-

HEARTY
TORTELLINI
SOUP

Hearty Tortellini Soup
HANDS- ON 40 MIN .
TOTAL 40 MIN .
You’ll never miss the meat in this
satisfying main dish soup. Mushrooms,
chickpeas, and whole-wheat cheese
tortellini all contribute to the soup’s
hearty nature.
2 Tbsp. olive oil
2 cups chopped yellow onion
(about 1 large)
2 cups chopped fennel bulb
(about 1 large)
1⁄4 cup minced fresh garlic
2 (8-oz.) pkgs. sliced cremini
mushrooms
2 Tbsp. unsalted tomato paste
8 cups unsalted vegetable stock
4 cups water
1 tsp. freshly ground black pepper
3⁄4 tsp. kosher salt
2 (15-oz.) cans fire-roasted diced
tomatoes, undrained
2 (15-oz.) cans unsalted
chickpeas, rinsed and drained
6 cups stemmed, chopped
curly kale
11⁄2 (9-oz.) pkg. whole-wheat
3-cheese tortellini
11⁄2 Tbsp. red wine vinegar
1⁄3 cup chopped fresh flat-leaf
parsley
Fennel fronds
1. Heat oil in a large Dutch oven over
medium-high. Add onion, fennel, garlic,
and mushrooms; cook 15 minutes or until
liquid evaporates, stirring occasionally.
Stir in tomato paste; cook 1 minute.
Add stock and next 5 ingredients
(through chickpeas); bring to a boil.
Reduce heat and simmer 5 minutes.
2. Stir in kale. Add tortellini and cook 8
minutes or until tortellini are done.
3. Remove pan from heat; stir in vinegar.
Divide soup among 12 bowls; sprinkle
with parsley and fennel fronds.
SERVES 12 (serving size: about 11⁄2 cups)
CALORIES 269; FAT 7g (sat 1g, unsat 2g);
PROTEIN 13g; CARB 39g; FIBER 7g; SUGARS 7g
(added sugars 0g); SODIUM 615mg; CALC 11%
DV; POTASSIUM 9% DV
SOUPS & STEWS
Vegetarian
Double-Barley Posole
HANDS- ON 45 M IN .
TOTAL 1 HR. 1 0 M I N .
This hearty soup gets its name from
the pearl barley in the soup and the
barley used for the beer that’s added.
2 Tbsp. olive oil
8 oz. cremini mushrooms,
quartered
1 cup chopped red bell pepper
1⁄2 cup chopped yellow onion
1 Tbsp. minced garlic
1 Tbsp. chopped fresh thyme
1 Tbsp. all-purpose flour
1 (12-oz.) bottle pilsner beer
3½ cups unsalted vegetable stock
3⁄4 cup chopped peeled butternut
squash
1⁄2 cup uncooked pearl barley
1 tsp. freshly ground black pepper
1⁄8 tsp. kosher salt
1 (15-oz.) can white hominy,
rinsed and drained
1⁄2 cup chopped zucchini
1 ripe avocado, diced
1⁄4 cup packed fresh cilantro leaves
1⁄4 cup light sour cream
4 lime wedges
1. Heat oil in a Dutch oven over
medium-high. Add mushrooms; cook,
stirring occasionally, until mushrooms
begin to release their liquid, about 5
minutes. Add bell pepper and onion;
cook, stirring occasionally, until onion is
translucent, about 4 minutes. Add garlic,
thyme, and flour; cook, stirring often,
1 minute. Stir in beer; cook until liquid is
reduced, about 7 minutes. Stir in stock,
squash, barley, black pepper, and salt;
bring to a boil. Reduce heat to medium-
low; cover and cook until barley is
tender, about 40 minutes. Stir in hominy
and zucchini; simmer 5 minutes.
2. Divide soup evenly among 4 bowls;
top evenly with diced avocado, cilantro,
sour cream, and lime wedges.
SERVES 4 (serving size: 11⁄2 cups) CALORIES 417;
FAT 18g (sat 3g, unsat 13g); PROTEIN 11g;
CARB 58g; FIBER 13g; SUGARS 8g (added
sugars 0g); SODIUM 662mg; CALC 9% DV;
POTASSIUM 20% DV
59
05.
SLOW
COOKER
USE A SLOW COOKER TO ACHIEVE
MAXIMUM FLAVOR WITH MINIMAL
EFFORT. WE’VE ALSO INCLUDED
MULTICOOKER INSTRUCTIONS FOR
EACH RECIPE.

60
VIETNAMESE
BEEF AND
NOODLE
SOUP
p. 64
VIETNAMESE BEEF
AND NOODLE SOUP
p. 64

SLOW COOKER
BEEF-AND-BARLEY
STEW
p. 64

Lazy Lasagna Soup
HANDS- ON 15 M IN .
TOTAL 6 H R. 45 M I N .
Turn classic Italian lasagna into a
family-favorite soup that only takes
15 minutes of prep time.
1 lb. 90% lean ground chuck
8 oz. cremini mushrooms,
quartered
1 cup chopped yellow onion
1 cup chopped red bell pepper
2 garlic cloves, minced
4 cups unsalted chicken stock
1 (14.5-oz.) can unsalted crushed
tomatoes
1 (6-oz.) can tomato paste
2 tsp. dried oregano
1 tsp. kosher salt
LAZY 1⁄4 tsp. black pepper
LASAGNA 8 oz. whole-wheat lasagna
SOUP noodles, broken into pieces
p. 63 1⁄4 cup half-and-half
4 oz. preshredded mozzarella
cheese (about 1⁄2 cup)
TUSCAN WHITE BEAN 1⁄2 cup fresh basil leaves
AND LENTIL SOUP
p. 65 1. Cook beef in a large nonstick skillet
over medium-high, stirring to crumble,
until browned, about 5 minutes.
Transfer to a 5- to 6-quart slow cooker.
Add mushrooms, onion, bell pepper,
and garlic, and stir to combine. Add
stock, tomatoes, tomato paste, oregano,
salt, and black pepper; stir to combine.
Cover and cook on low 6 hours.
2. Stir noodles into soup, making sure
to submerge all noodles in liquid.
Cover and cook on low until noodles
are al dente, about 30 minutes. Stir
in half-and-half. Divide soup among
8 bowls. Top with mozzarella and basil.
SERVES 8 (serving size: 11⁄4 cups soup, 1 Tbsp.
cheese, and 1 Tbsp. basil) CALORIES 276;
FAT 8g (sat 3g, unsat 3g); PROTEIN 23g;
CARB 33g; FIBER 6g; SUGARS 7g (added
sugars 0g); SODIUM 618mg; CALC 11% DV;
POTASSIUM 9% DV
SOUPS & STEWS
Slow Cooker
MULTICOOKER METHOD
HANDS- ON 15 M IN .
TOTAL 30 M IN .
1. Turn multicooker to sauté; heat
for 1 minute. Add beef; cook, stirring
occasionally, until browned, about
5 minutes. Stir in mushrooms, onion,
bell pepper, and garlic. Stir in stock,
tomatoes, tomato paste, oregano, salt,
and pepper. Cover with lid; turn to
manual. Turn valve to seal, and set to
high pressure for 10 minutes.
2. Release valve with a towel (be careful
of the pressurized steam), and release
steam until it stops. Carefully uncover;
set to sauté. Bring mixture to a boil;
add lasagna noodles, and cook, stirring
often, until tender, about 9 minutes.
Turn off; stir in half-and-half. Divide
soup evenly among 8 bowls. Top
with mozzarella and basil.
Kitchen Confidential
Ground meat should always
be browned and drained
before going into the slow
cooker. Otherwise, it may
clump and add grease to
the dish. Strictly speaking,
pieces of meat don’t need to
be browned before they’re
added to the slow cooker,
but it’s a step we find worth
the effort. The caramelized
surface of the meat will lend
rich flavor to the finished
dish. And meat dredged in
flour before browning will
add body to the sauce.
63
Slow Cooker
Slow Cooker
Beef-and-Barley
Stew
Photo p. 62
HANDS- ON 25 M IN .
TOTAL 8 H R. 25 M IN .
Some sort of magic happens over the
long, controlled simmer in the slow
cooker: The barley cooks to tender-
chewy perfection, the inexpensive
and tough beef becomes meltingly
tender, and the liquid thickens
to a beautiful gravy.
4 cups unsalted beef stock
11⁄2 cups chopped onion
1 cup uncooked hulled
(whole-grain) barley
1 cup water
1 cup sliced celery
11⁄2 tsp. kosher salt
1 tsp. black pepper
6 garlic cloves, minced
4 large thyme sprigs,
plus leaves for garnish
3 bay leaves
1⁄4 cup unsalted tomato paste
2 Tbsp. olive oil, divided
2 lbs. beef stew meat, divided
21⁄2 cups (1-in.) pieces carrot
1. Stir together first 8 ingredients in
a 6-quart slow cooker. Add thyme
sprigs and bay leaves; dollop tomato
paste on top.
2. Heat 1 tablespoon oil in a large
skillet over medium-high. Add half
of beef; cook until well browned,
about 6 minutes, turning once. Add
beef to slow cooker. Repeat with
remaining 1 tablespoon oil and beef.
Scatter carrots over beef. Cover and
cook on low until meat and grains are
tender, about 8 hours. Discard thyme
sprigs and bay leaves. Ladle stew
into 8 bowls; sprinkle with thyme leaves.
SERVES 8 (serving size: about 11⁄4 cups)
CALORIES 308; FAT 9g (sat 3g, unsat 6g);
PROTEIN 30g CARB 28g; FIBER 6g; SUGARS 5g
(added sugars 0g); SODIUM 569mg; CALC 6%
DV; POTASSIUM 17% DV
64
Use hulled, whole-grain
barley instead of quick-
cooking pearled barley;
the latter isn’t whole-
grain, and it will cook to
mush over the long
simmering time.
MULTICOOKER METHOD
HANDS- ON 15 M IN .
TOTAL 1 H R.
1. Turn multicooker to sauté; heat on
high for 1 minute. Add 1 tablespoon oil
and half of the beef. Cook, undisturbed,
until beef is well browned, about 4
minutes. Turn beef over, and brown
other side, about 3 more minutes.
Transfer to a plate, and repeat with
remaining oil and beef. Transfer to plate.
2. Add onion, celery, garlic, thyme,
and tomato paste to cooker, and cook,
stirring constantly, until vegetables
are slightly softened and coated with
tomato paste, about 2 minutes. Add
stock, reserved beef, barley, water,
pepper, and bay leaves; stir to combine.
Top with carrots.
3. Cover with lid, and turn to manual.
Turn valve to seal, and set to high
pressure for 25 minutes. Release
valve with a towel (be careful of the
pressurized steam), and release steam
until it stops. Remove lid from cooker;
remove and discard thyme sprigs and
bay leaves, and stir in salt.
Vietnamese Beef
and Noodle Soup
Photo p. 61 and p. 62
HANDS- ON 40 MIN .
TOTAL 8 H R. 40 M IN .
Traditional Vietnamese pho recipes
require hours of hands-on cooking;
this slow cooker version lets you off
the hook in 40 minutes. Toast the
spices and sear the short ribs first to
add layers of flavor to this beautifully
brothy soup.
3 whole star anise
1 cinnamon stick
2 medium-size sweet onions
3 Tbsp. minced peeled fresh
ginger
11⁄2 lbs. bone-in beef short ribs
1 cup water
4 cups unsalted beef stock
1⁄4 tsp. kosher salt
21⁄4 tsp. fish sauce
2 tsp. hoisin sauce
4 oz. brown rice vermicelli noodles
4 oz. top sirloin steak, thinly sliced
2 cups fresh bean sprouts
1 cup roughly torn fresh basil
1⁄2 cup roughly torn fresh mint
1 lime, cut into 4 wedges
Thinly sliced red Fresno chile
1. Cook star anise and cinnamon in a
large skillet over medium until fragrant,
about 2 minutes. Transfer to a 6-quart
slow cooker. Cut 1 onion in half; place in
skillet, cut side down; add ginger. Thinly
slice remaining onion, and set aside.
Cook onion and ginger over medium,
undisturbed, until onion is charred on
cut side, 5 to 7 minutes. Transfer to slow
cooker. Increase heat under skillet to
medium-high. Add short ribs; cook until
browned on all sides, 14 to 16 minutes.
Transfer to slow cooker. Remove skillet
from heat; discard drippings. Pour 1 cup
water into skillet, scraping to loosen
browned bits. Pour through a strainer
into slow cooker; discard solids. Stir in
beef stock and salt. Cover and cook
on low 8 hours.
COOKING LIGHT
2. Remove short ribs from slow cooker.
Pour broth through a strainer lined with
cheesecloth into a bowl; discard solids.
Skim and discard fat from surface of
broth; pour broth back into slow cooker.
Remove meat from bones of short ribs;
shred meat, and return to slow cooker.
Stir in fish sauce and hoisin sauce. Turn
slow cooker to high; cover to keep hot.
3. Cook noodles according to package
directions. Place 1⁄2 cup cooked noodles
in each of 4 bowls. Top each with 1
ounce raw sirloin and 11⁄4 cups hot broth
(broth will cook meat). Top each with 1⁄3
cup short rib meat and 1⁄4 cup thinly
sliced onion. Sprinkle with bean
sprouts, basil, and mint. Serve with lime
wedges; garnish with Fresno chile.
SERVES 4 (serving size: 1⁄2 cup noodles, 1 oz.
sirloin, 1¼ cups broth, 1⁄3 cup short rib meat, and
¼ cup sliced onion) CALORIES 337; FAT 9g (sat
4g, unsat 5g); PROTEIN 26g; CARB 38g; FIBER
7g; SUGARS 7g (added sugars 0g); SODIUM
650mg; CALC 8% DV; POTASSIUM 13% DV
MULTICOOKER METHOD
HANDS- ON 20 M IN .
TOTAL 55 M IN .
1. Turn multicooker to sauté; heat on
high 1 minute. Add 1 tablespoon canola
oil and short ribs, and cook until ribs are
browned on all sides, about 10 minutes.
Transfer ribs to a plate.
2. Add star anise and cinnamon stick
to cooker, and cook until fragrant, about
2 minutes. Cut 1 of the onions in half;
place halves, cut side down, in cooker.
Add ginger, and cook until onion is
charred and ginger is browned, about
6 minutes. Add water, beef stock, salt,
fish sauce, hoisin sauce, and short ribs.
3. Cover with lid; turn to manual. Turn
valve to seal, and set to high pressure
for 35 minutes. Release valve with a
towel (be careful of the pressurized
steam), and release steam until it stops.
Remove short ribs, and shred meat,
discarding bones. Cut remaining onion
into slices, and cook noodles.
SOUPS & STEWS
4. Pour broth through a fine mesh and cook on low until chard is wilted,
strainer lined with cheese cloth into a about 30 minutes. Remove and discard
bowl; discard solids. Return strained cheese rind and bay leaf. Divide soup
broth to cooker, and select warm. among 6 bowls. Sprinkle evenly with
Parmesan.
5. Divide noodles and short rib meat
SERVES 6 (serving size: about 11⁄2 cups)
evenly among 4 bowls. Add sirloin slices
CALORIES 308; FAT 5g (sat 2g, unsat 3g);
and onion slices to bowls; top with hot PROTEIN 17g; CARB 50g; FIBER 15g; SUGARS
broth. Sprinkle with bean sprouts, basil, 5g (added sugars 0g); SODIUM 502mg; CALC
23% DV; POTASSIUM 16% DV
and mint. Serve with lime wedges;
garnish with Fresno chile.
MULTICOOKER METHOD
Tuscan White Bean
and Lentil Soup HANDS- ON 1 0 M I N .
Photo p. 63 TOTAL 25 M IN .
HANDS- ON 1 0 M I N . 1. Combine broth, beans, lentils, 2 cups
TOTAL 7 H R. 30 M IN . water, onion, carrot, Parmesan rind,
Pantry staples like dried lentils and garlic, thyme, pepper, salt, and bay leaf
canned beans make up the bulk of in multicooker. Cover with lid, and turn
this soup and boost the fiber to cover to manual. Turn lid valve to seal, and set
to high pressure for 15 minutes.
more than half of the daily
recommendation. 2. Release valve with a towel (be careful
of the pressurized steam), and release
4 cups lower-sodium vegetable
broth steam until it stops. Carefully uncover,
2 (15-oz.) cans unsalted Great and add chard and lemon juice. Stir
Northern beans, drained until chard is wilted, about 2 minutes.
and rinsed Remove and discard cheese rind and
1 cup uncooked brown bay leaf. Divide soup among 6 bowls.
or green lentils, rinsed
Sprinkle evenly with Parmesan.
1 cup water (increase to 2 cups
for multicooker)
1 cup chopped yellow onion
3⁄4 cup chopped carrot
1 (2-in.) Parmesan cheese rind
Chard, or Swiss chard,
2 garlic cloves, minced is called rainbow chard
1 tsp. fresh thyme leaves when it has brightly
1⁄2 tsp. black pepper colored stalks, which
resemble flat celery and
1⁄4 tsp. kosher salt have a taste similar
1 bay leaf to that of beets.
4 cups coarsely chopped
rainbow chard
2 Tbsp. fresh lemon juice
2 oz. Parmesan cheese, grated
(about 1⁄2 cup)
1. Combine broth, beans, lentils, 1 cup
water, onion, carrot, Parmesan rind,
garlic, thyme, pepper, salt, and bay leaf
in a 5- to 6-quart slow cooker. Cover
and cook on low until lentils are tender,
7 to 8 hours.
2. Stir in chard and lemon juice. Cover
65
TEX-MEX CHICKEN
AND BLACK BEAN SOUP
p. 68

MEDITERRANEAN
CHICKEN AND
QUINOA STEW
p. 69
 Slow Cooker

Curried Coconut-
Pumpkin Soup
The coconut milk in
HANDS-ON 15 M IN . the dairy case is not the
TOTAL 7 HR. 15 M I N . same as the canned
coconut milk in the aisle
4 cups 1⁄2-in.-cubed peeled fresh with the soy sauce.
pumpkin or butternut squash Use the canned coconut
3 cups lower-sodium vegetable milk for recipes.
broth
1 large Granny Smith apple, cut
into 1⁄2-in. cubes (about 11⁄2 cups)
3⁄4 cup chopped shallots
1 (1-in.) piece fresh ginger, peeled
and thinly sliced
2 garlic cloves, chopped
2 tsp. curry powder MULTICOOKER METHOD
1 tsp. kosher salt
1⁄4 tsp. crushed red pepper, plus HANDS- ON 15 M IN .
more for garnish TOTAL 25 M IN .
1 cup plus 4 tsp. canned light
coconut milk, well shaken 1. Combine pumpkin, broth, apple,
CURRIED 1 Tbsp. fresh lime juice shallots, ginger, garlic, curry powder,
COCONUT- 1⁄4 cup raw pumpkin seed kernels salt, and red pepper in a multicooker.
PUMPKIN SOUP Cover with lid, and turn to manual.
p. 67 1. Combine pumpkin, broth, apple, Turn lid valve to seal, and set to high
shallots, ginger, garlic, curry powder, pressure for 10 minutes.
JAMBALAYA salt, and red pepper in a 5- to 6-quart
2. Release valve with a towel (be careful
SOUP slow cooker. Cover and cook on low
of the pressurized steam), and release
p. 68 until vegetables are very tender, about
steam until it stops. Carefully uncover,
7 hours. Stir in 1 cup coconut milk
and stir in 1 cup coconut milk and
and lime juice.
lime juice. Continue with steps 2 and 3
2. Place half of pumpkin mixture of slow-cooker recipe.
in a blender. Remove center piece of
blender lid (to allow steam to escape);
secure lid on blender and place a clean
towel over opening in lid. Process until
smooth. Place soup in a bowl. Repeat
with remaining pumpkin mixture.

3. Divide soup among 4 bowls.

Swirl 1 teaspoon coconut milk into
each serving; garnish with pumpkin
seeds and additional red pepper.
SERVES 4 (serving size: 11⁄2 cups soup and
1 Tbsp. pumpkin seeds) CALORIES 201; FAT 7g
(sat 4g, unsat 3g); PROTEIN 5g; CARB 34g;
FIBER 6g; SUGARS 13g (added sugars 0g);
SODIUM 658mg; CALC 9% DV;
POTASSIUM 13% DV

SOUPS & STEWS 67

Slow Cooker
Jambalaya Soup
Photo p. 66
HANDS- ON 15 M IN .
TOTAL 6 H R. 30 M IN .
Jambalaya is a Creole dish consisting
mainly of meat and vegetables mixed
with rice. Traditionally, the meat
always includes sausage of some sort,
often a smoked meat such as
andouille, along with some type of
seafood.
6 oz. smoked andouille sausage,
chopped
4 cups unsalted chicken stock
(such as Swanson)
2 (10-oz.) cans unsalted diced
tomatoes and green chiles
(such as Rotel)
1 cup chopped yellow onion
1 cup chopped yellow bell pepper
1⁄2 cup chopped celery
3 Tbsp. tomato paste
1 Tbsp. salt-free Creole seasoning
(such as Tony Chachere’s)
2 garlic cloves, chopped
1⁄2 tsp. kosher salt
2⁄3 cup uncooked brown rice
12 oz. raw medium shrimp, peeled
and deveined
1⁄2 cup chopped fresh flat-leaf
parsley
1. Heat a large nonstick skillet over
medium-high. Add sausage; cook,
stirring occasionally, until browned,
about 4 minutes. Transfer to a 5- to
6-quart slow cooker. Add stock,
tomatoes and chiles, onion, bell pepper,
celery, tomato paste, Creole seasoning,
garlic, and salt. Cover and cook on
low 4 hours.
2. Stir in rice. Cover and cook on low
until rice is tender, about 2 hours.
3. Stir in shrimp. Cover and cook on low
8 minutes. Divide soup evenly among 6
bowls. Sprinkle servings with parsley.
SERVES 6 (serving size: about 12⁄3 cups)
CALORIES 247; FAT 6g (sat 2g, unsat 4g);
PROTEIN 19g; CARB 28g; FIBER 4g; SUGARS 6g
(added sugars 0g); SODIUM 623mg; CALC 7%
DV; POTASSIUM 11% DV
68
MULTICOOKER METHOD
HANDS- ON 15 M IN .
TOTAL 35 M IN .
1. Turn multicooker to sauté; heat 1
minute. Add sausage; cook, stirring
often, until browned, about 4 minutes.
Add stock, tomatoes and chiles, onion,
bell pepper, celery, tomato paste,
Creole seasoning, garlic, and salt. Stir in
rice. Cover with lid, and turn to manual.
Turn lid valve to seal, and set to high
pressure for 22 minutes.
2. Release valve with a towel (be careful
of the pressurized steam) and release
steam until it stops. Uncover; add
shrimp, and cook, uncovered, until
shrimp are opaque, about 3 minutes.
Spoon soup into bowls; top with parsley.
Tex-Mex Chicken
and Black Bean Soup
Photo p. 66
HANDS- ON 15 M IN .
TOTAL 5 H R. 15 M IN .
Enjoy your favorite Tex-Mex flavors in
a single bowl of satisfying soup.
11⁄4 lbs. skinless, boneless chicken
thighs (about 4 thighs)
4 cups unsalted chicken stock
1 (15-oz.) can unsalted black
beans, rinsed and drained
1 (14.5-oz.) can unsalted diced
tomatoes
1 cup chopped yellow onion
1 cup chopped red bell pepper
1 cup fresh or frozen corn kernels
2 Tbsp. chopped canned chipotle
chiles in adobo sauce
2 garlic cloves, minced
2 tsp. chili powder
2 tsp. ground cumin
3⁄4 tsp. kosher salt
1⁄4 tsp. black pepper
2 Tbsp. fresh lime juice
1⁄2 cup plain whole-milk
Greek yogurt
1⁄2 cup fresh cilantro leaves
1. Combine chicken, stock, beans,
tomatoes, onion, bell pepper, corn, chiles,
garlic, chili powder, cumin, salt, and black
pepper in a 5- to 6-quart slow cooker.
Cover and cook on low until chicken is
very tender, 5 to 6 hours.
2. Transfer chicken to a cutting board;
shred into small pieces, and return
to slow cooker. Stir in lime juice. Divide
soup among 5 bowls. Top with yogurt
and cilantro.
SERVES 5 (serving size: about 2 cups soup, 11⁄2
Tbsp. yogurt, and 11⁄2 Tbsp. cilantro) CALORIES 315;
FAT 8g (sat 2g, unsat 4g); PROTEIN 35g; CARB
29g; FIBER 7g; SUGARS 7g (added sugars 0g);
SODIUM 615mg; CALC 11% DV; POTASSIUM 11% DV
MULTICOOKER METHOD
HANDS- ON 15 M IN .
TOTAL 25 M IN .
1. Combine chicken, stock, beans,
tomatoes, onion, bell pepper, corn, chiles,
garlic, chili powder, cumin, salt, and black
pepper in multicooker. Cover with lid, and
turn to manual. Turn lid valve to seal, and
set to high pressure for 10 minutes.
2. Release valve with a towel (be careful
of the pressurized steam), and release
steam until it stops. Carefully uncover,
and transfer chicken to a cutting board.
Shred chicken into small pieces; return to
cooker. Stir in lime juice. Divide soup
evenly among 5 bowls. Top with yogurt
and cilantro.
Freeze leftover
chipotle chiles and
adobo sauce in a
flattened heavy-duty
zip-top plastic bag
for future use.
COOKING LIGHT
Mediterranean Chicken
and Quinoa Stew
Photo p. 66
HANDS- ON 15 M IN .
TOTAL 6 H R. 45 M IN .
Look for bags of cubed butternut
squash in the produce section to save
you the trouble of peeling and dicing a
whole squash. Find Castelvetrano
olives either jarred in the olive and
pickle section or fresh at most specialty
market antipasti bars. If you can’t find
them, use any green olive you like.
11⁄4 lbs. skinless, boneless chicken
thighs (about 4 chicken thighs)
4 cups chopped peeled butternut
squash
4 cups unsalted chicken stock
1 cup chopped yellow onion
2 garlic cloves, chopped
1 bay leaf
11⁄4 tsp. kosher salt
1 tsp. dried oregano
1 tsp. ground fennel seeds
1⁄2 tsp. black pepper
1⁄2 cup uncooked quinoa
1 oz. pitted Castelvetrano olives,
sliced
1. Combine chicken, squash, stock,
onion, garlic, bay leaf, salt, oregano,
fennel seeds, and pepper in a 5- to
6-quart slow cooker. Cover and cook
on low until chicken is very tender,
about 6 hours.
2. Place chicken on a cutting board. Add
quinoa to slow cooker. Cover and cook
on low until quinoa is cooked, about 30
minutes. Shred chicken; stir into stew.
Discard bay leaf. Divide soup among 6
bowls. Sprinkle evenly with olives.
SERVES 6 (serving size: about 11⁄3 cups)
CALORIES 243; FAT 6g (sat 1g, unsat 4g);
PROTEIN 25g; CARB 24g; FIBER 4g; SUGARS 4g
(added sugars 0g); SODIUM 658mg; CALC 7%
DV; POTASSIUM 15% DV
SOUPS & STEWS
MULTICOOKER METHOD
1. Combine first 8 ingredients in a
6-quart electric slow cooker. Add
chicken to stock mixture; submerge in
HANDS- ON 20 M IN . liquid. Cover and cook on low 6 to 8
TOTAL 30 M IN .
hours.
1. Combine chicken, squash, stock,
2. Remove chicken from cooker. When
onion, garlic, bay leaf, salt, oregano,
cool enough to handle, shred chicken
ground fennel seeds, and pepper in a
into large pieces, discarding bone.
multicooker. Cover with lid, and turn to
Return chicken to slow cooker; stir in
manual. Turn lid valve to seal, and set to
tomatillos, cilantro, juice, and salt.
high pressure for 8 minutes.
Divide soup among 6 bowls; top evenly
2. Release valve with a towel (be careful with radishes, avocado, tortilla strips,
of the pressurized steam), and release and black pepper.
steam until it stops. Carefully uncover, SERVES 6 (serving size: 11⁄2 cups) CALORIES
and transfer chicken to a cutting board. 269; FAT 10.4g (sat 1.1g, unsat 7.5g); PROTEIN
15g; CARB 30g; FIBER 6g; SUGARS 5g (added
Stir quinoa into stew. Turn to sauté, and
sugars 0g); SODIUM 611mg; CALC 4% DV;
cook, stirring occasionally, until quinoa POTASSIUM 8% DV
is tender, about 15 minutes. Shred
chicken, and stir into stew. Discard bay
leaf. Divide soup among 6 bowls. MULTICOOKER METHOD
Sprinkle evenly with olives.
HANDS- ON 20 M IN .
TOTAL 45 M IN .
Slow Cooker
1. Turn multicooker to sauté; heat for 1
Chicken Posole
minute. Add 1 tablespoon canola oil and
HANDS- ON 1 0 M I N . chicken, meaty side down. Cook,
TOTAL 6 H R. 10 M IN .
undisturbed, until well browned, about
Think of posole as chili’s brothier, 4 minutes. Turn pieces over, and brown
lighter cousin, a Mexican version of other side, about 3 more minutes.
chicken soup. Transfer to a plate.
2. Add tomatillos, onion, poblano,
2 cups water
cumin, garlic, and oregano to cooker,
2 cups unsalted chicken stock
and cook, stirring occasionally, until
1 cup chopped yellow onion
softened, about 3 minutes. Add water
1⁄2 cup chopped poblano pepper
and stock. Nestle chicken into liquid
1 Tbsp. ground cumin
until submerged.
2 tsp. chopped fresh garlic
1 tsp. dried oregano 3. Cover with lid; turn to manual. Turn
1 (28-oz.) can white hominy, valve to seal, and set to high pressure
drained
for 9 minutes. Release valve with a
2 (10-oz.) bone-in chicken breasts,
towel (be careful of pressurized steam),
skinned
and release steam until it stops. Remove
1⁄3 cup finely chopped peeled
chicken from cooker, and shred into
tomatillos
1⁄4 cup chopped fresh cilantro large pieces, discarding bone.
1 Tbsp. fresh lime juice
4. Return chicken to cooker; stir in
1⁄4 tsp. kosher salt
hominy, cilantro, lime juice, and salt.
1⁄3 cup sliced radishes
Divide soup among 6 bowls; top evenly
11⁄2 ripe avocados, sliced
with radishes, avocado, tortilla strips,
3 oz. tortilla strips
and black pepper.
1⁄4 teaspoon black pepper
69
06.
THE
GLOBAL
BOWL
TRAVEL AROUND THE WORLD AND
NEVER LEAVE YOUR KITCHEN TABLE
WITH THESE TRADITIONAL SOUPS
THAT HAVE LESS FAT AND FEWER
CALORIES.

EASY
PORK
POSOLE
 Easy Pork Posole
HANDS- ON 1 0 M I N .
TOTAL 35 M IN .
Hominy is a hallmark of a traditional
Mexican posole; find it canned in
the Latin and Mexican foods section.
This low-stress soup is great for
serving a crowd and even better for
leftovers the next day.
1 Tbsp. olive oil
1 lb. ground pork
1 cup chopped onion
3 garlic cloves, minced
2 tsp. dried oregano
1 tsp. ancho chile powder
½ tsp. kosher salt
½ tsp. black pepper
1 bay leaf
1 (14.5-oz.) can unsalted diced
tomatoes
1 (25-oz.) can white hominy,
rinsed and drained
5 cups unsalted chicken stock
½ cup uncooked tricolor quinoa
CHICKEN- 6 Tbsp. queso fresco, crumbled
POBLANO 1⁄3 cup shaved radishes
TORTILLA ½ cup loosely packed cilantro
SOUP leaves
1. Heat oil in a Dutch oven over medium.
Add pork; cook 5 minutes or until
browned, stirring to crumble. Add onion,
garlic, oregano, ancho chile powder, salt,
and pepper; cook, stirring often, until
softened, about 4 minutes. Add bay leaf,
tomatoes, hominy, stock, and quinoa;
increase heat to high. Bring mixture
to a boil. Reduce heat to medium, and
simmer, covered, until quinoa is cooked,
about 20 to 25 minutes.
2. Discard bay leaf. Ladle soup into
each of 6 bowls; top evenly with queso
fresco, radishes, and cilantro.
SERVES 6 (serving size: about 1½ cups soup,
1 Tbsp. queso fresco, about 1 Tbsp. radish, and 1½
Tbsp. cilantro) CALORIES 341; FAT 12g (sat 4g,
unsat 8g); PROTEIN 24g; CARB 33g; FIBER 5g;
SUGARS 6g (added sugars 0g); SODIUM 596mg;
CALC 9% DV; POTASSIUM 8% DV
SOUPS & STEWS
Chicken-Poblano
Tortilla Soup
HANDS- ON 35 M IN .
TOTAL 35 M IN .
Bring the flavors of Mexico to your
kitchen with this vibrant, hearty
tortilla soup. Top with tortilla chips
or make your own crispy tortilla strips:
Cut 4 (6-inch) corn tortillas into
½-inch strips and bake at 375°F for
10 minutes.
2 Tbsp. olive oil
11⁄2 cups chopped yellow onion
1 cup chopped carrot
1 poblano pepper, finely chopped
4 cups unsalted chicken stock
(such as Swanson)
3⁄4 tsp. kosher salt
1⁄2 tsp. freshly ground black pepper
1 (14.5-oz.) can unsalted diced
tomatoes, undrained
4 oz. tortilla chips, divided
1⁄2 cup chopped fresh cilantro
6 oz. shredded skinless, boneless
rotisserie chicken breast
6 oz. shredded skinless, boneless
rotisserie chicken thigh
1 avocado, diced
6 lime wedges
Cilantro sprigs (optional)
1. Heat a Dutch oven over medium-
high heat. Add oil to pan; swirl to coat.
Add onion, carrot, and poblano;
sauté 8 minutes. Add stock, salt, black
pepper, and tomatoes; bring to a boil
over high heat. Finely crush half of
tortilla chips; add to stock mixture.
Cover, reduce heat, and simmer until
carrot is tender, about 8 minutes.
2. Stir in cilantro and chicken. Ladle
soup into bowls. Divide avocado among
bowls. Coarsely crush remaining tortilla
chips and divide among bowls; serve
with lime wedges and cilantro sprigs,
if desired.
SERVES 6 (serving size: 11⁄3 cups) CALORIES 321;
FAT 16g (sat 3g, unsat 12g); PROTEIN 21g; CARB
26g; FIBER 5g; SUGARS 6g (added sugars 1g);
SODIUM 600mg; CALC 6% DV POTASSIUM
10% DV
71
The Global Bowl
Quick Chicken Pho
HANDS- ON 15 M IN .
TOTAL 45 M IN .
Chicken pho (which is pronounced
“fuh,” not “fo”) is a refreshing and
fragrant chicken noodle soup cooked
in a delicious broth, topped by an
abundance of fresh herbs. It’s a hearty,
simple, and healthy meal that is full
of vibrant flavors. Pho is a staple in
Vietnamese cuisine and is often
served at both breakfast and dinner.
1 (3⁄4-in.) section ginger
2 large green onions
1 small bunch cilantro sprigs
11⁄2 tsp. coriander seeds
1 whole clove
31⁄2 cups unsalted chicken
stock
2 cups water
1 (8-oz.) skinless, boneless
chicken breast
3 oz. dried flat rice noodles
(such as pad Thai)
1 tsp. fish sauce
1⁄2 tsp. organic sugar or 1 tsp.
maple syrup (optional)
Freshly ground black pepper
(optional)
Basil leaves, mint leaves, mung bean
sprouts, sliced red Fresno chile, and
lime wedges, for garnish (optional)
1. Peel and slice ginger crosswise
into 4 or 5 coins, then smack with
the flat side of a knife. Set aside.
Cut hollow green parts of green
onions into thin rounds to yield 2 to
3 tablespoons; set aside. Cut leftover
white sections into pinkie-finger
lengths, bruise, and then add to
the ginger.
Dried rice noodles
range in width from
1⁄16 to 1⁄4 inch wide.
The cooked yield
varies depending
on their width.
72
2. Coarsely chop leafy tops of cilantro
to yield 2 tablespoons; set aside.
Reserve remaining cilantro sprigs.
3. Add coriander seeds and clove to
a 3- or 4-quart pot over medium;
toast 1 to 2 minutes or until fragrant.
Add ginger and green onion mixture;
stir 30 seconds or until aromatic.
Slide pot off heat and cool for about
15 seconds; pour in stock. Return pot to
heat; add 2 cups water, cilantro sprigs,
and chicken. Bring to a boil over high.
Lower heat, and gently simmer for 30
minutes. While broth simmers, soak rice
noodles in hot water until pliable and
opaque. Drain, rinse, and set aside.
4. After 5 to 10 minutes of simmering,
the chicken should be firm and cooked
through (it should yield slightly when
pressed). Transfer chicken to a bowl,
and flush with cold water to stop the
cooking; drain. Cool and cut or shred
into bite-size pieces. Cover loosely
to prevent drying.
5. When broth is done, pour through a
fine-mesh strainer positioned over a
2-quart pot (line the strainer with muslin
for a super-clear broth). Discard solids.
You should have about 4 cups broth.
Add fish sauce and sugar or maple
syrup, if needed, to create a strong
savory-sweet note.
6. Bring the strained broth to a boil
over high. Put the noodles in a noodle
strainer or mesh sieve and dunk
into the hot broth to heat and soften,
5 to 60 seconds. Lift noodles from pot
and divide between 2 large bowls.
Lower heat to keep broth hot while you
arrange chicken on top of noodles and
garnish with chopped green onions,
cilantro, and, if desired, a sprinkling of
pepper. Return broth to a boil before
ladling into bowls. Serve with basil,
mint, sprouts, chile, and lime, if desired.
SERVES 2 CALORIES 360; FAT 3g (sat 1g, unsat
1g); PROTEIN 35g; CARB 47g; FIBER 2g;
SUGARS 6g (added sugars 2g); SODIUM 577mg;
CALC 3% DV; POTASSIUM 12% DV
COOKING LIGHT
Vegetarian
The Global Bowl
Caldo de Gallina
(Peruvian Hen Soup)
HANDS- ON 20 M IN .
TOTAL 5 H R. 40 M IN .
A corner of Cusco Peru’s San Pedro
Market is devoted to open kitchens
where Quechua women make this
soup with new-crop potatoes and
tough old stewing hens, which can
stand up to the long simmering
time better than young chickens.
We find that widely available roasting
hens—older than broilers and fryers—
work just fine, growing tender and
succulent after hours of stewing.
The lime-herb-chile garnish makes
the dish sing with flavor.
6 qts. cold water
1 (6-lb.) roasting hen, quartered
4 carrots, peeled and chopped
2 celery stalks, trimmed and
chopped
2 garlic cloves, chopped
1 large leek, washed and chopped
1 (1-in.) piece ginger, peeled and
minced
6 medium Yukon Gold potatoes,
peeled and finely chopped
8 oz. dried egg noodles
(such as kluski)
2 tsp. kosher salt
2 Tbsp. chopped fresh cilantro
1⁄4 cup chopped fresh chives
1 fresh red Fresno chile, thinly
sliced
10 fresh lime quarters
1. Combine first 7 ingredients in a large
stockpot or Dutch oven. Bring to a boil
over high; reduce heat to medium-low,
and simmer 5 hours, skimming froth
from surface as necessary. (Add cold
water as necessary if soup reduces too
much during simmering.)
2. Remove chicken quarters from pan
with tongs; place quarters on a plate.
Cool 10 minutes. Pull meat from bones,
shredding into bite-size pieces.
Discard skin.
74
3. Add potatoes to the pan. Bring to a 1. Heat oil in a large Dutch oven over
boil over medium-high; cook 10 minutes. medium-high. Add onion and garlic;
Stir in egg noodles; cook 10 minutes or sauté 5 minutes or until golden. Stir
until potatoes are tender and noodles in salt and next 5 ingredients and
are al dente. Stir in shredded chicken cook 1 minute. Stir in tomato paste; cook
and salt. Top each serving with cilantro, 1 minute. Stir in squash and chickpeas;
chives, and chile; serve with lime. cook 2 minutes. Add tomatoes and
SERVES 10 (serving size: about 11⁄2 cups) stock, scraping pan to loosen browned
CALORIES 322; FAT 7g (sat 2g, unsat 4g); bits. Bring to a simmer; cook 20 minutes
PROTEIN 29g; CARB 34g; FIBER 4g; SUGARS 3g
or until squash is tender.
(added sugars 0g); SODIUM 583mg; CALC 4%
DV; POTASSIUM 8% DV
2. Heat quinoa according to package
directions. Divide quinoa among
4 shallow bowls. Top evenly with squash
Moroccan Butternut mixture, arugula, and yogurt.
Squash and SERVES 4 (serving size: about 1⁄2 cup quinoa,
Chickpea Stew about 11⁄4 cups squash mixture, 1⁄2 cup arugula,
and 1 Tbsp. yogurt) CALORIES 413;
HANDS- ON 18 MIN . FAT 9g (sat 1g, unsat 6g); PROTEIN 17g;
CARB 69g; FIBER 12g; SUGARS 11g (added
TOTAL 35 M IN .
sugars 0g); SODIUM 578mg; CALC 19% DV;
A well-stocked spice cabinet is key POTASSIUM 27% DV
for Moroccan-style dishes such as
this hearty meat-free stew. You can
substitute cubed sweet potato for
Kitchen Confidential
the butternut squash (one medium
You can buy precooked
potato will equal about 2 cups).
quinoa in ready-to-eat form
If making ahead, reheat the stew
or in microwavable pouches
with a splash of stock to loosen.
that need to be cooked for
11⁄2 Tbsp. olive oil 90 seconds. Package sizes
11⁄2 cups chopped yellow onion may vary with the brand, so,
2 garlic cloves, minced for this recipe, get as close
1⁄2 tsp. kosher salt to 16 ounces as you can.
1⁄2 tsp. ground paprika
1⁄2 tsp. ground cumin
1⁄4 tsp. ground ginger
1⁄4 tsp. ground cinnamon
1⁄4 tsp. ground black pepper
1 Tbsp. unsalted tomato paste
3 cups diced peeled butternut
squash
1 (15-oz.) can unsalted
chickpeas
1 (15-oz.) can diced tomatoes
11⁄2 cups unsalted chicken stock
2 (8-oz.) pkgs. precooked quinoa
2 cups arugula
1⁄4 cup plain 2% reduced-fat
Greek yogurt
COOKING LIGHT
 MOROCCAN
BUTTERNUT
SQUASH AND
CHICKPEA
STEW
AVGOLEMONO

Avgolemono
HANDS- ON 21 M IN .
TOTAL 37 M IN .
Avgolemono is a classic Greek sauce
of chicken broth, egg yolks, and
lemon juice; the addition of a bit more
broth, rice, and shredded chicken
turns it into a satisfying soup.
2 tsp. olive oil
1⁄2 cup chopped onion
3 garlic cloves, minced
61⁄2 cups chicken stock or fat-free,
lower-sodium chicken broth
1⁄2 cup uncooked long-grain rice
1⁄3 cup fresh lemon juice
2 tsp. cornstarch
1⁄2 tsp. salt
1⁄2 tsp. freshly ground black pepper
1 large egg, lightly beaten
2 cups shredded cooked chicken
breast (about 8 oz.)
2 Tbsp. chopped fresh parsley
2 Tbsp. torn fresh basil
1. Heat a Dutch oven over medium-high.
Add oil to pan; swirl to coat. Add onion
and garlic; sauté 2 minutes. Add
chicken stock; bring to a boil. Stir in rice;
reduce heat, and simmer 16 minutes.
2. Combine juice, cornstarch, salt,
pepper, and egg in a small bowl, stirring
with a whisk. Slowly pour egg into broth
mixture, stirring constantly with a whisk.
Add chicken to broth mixture; cook until
mixture thickens and rice is done (about
3 minutes). Top with parsley and basil.
SERVES 4 (serving size: about 11⁄2 cups)
CALORIES 269; FAT 7g (sat 2g, unsat 5g);
PROTEIN 25g; CARB 26g; FIBER 1g; SUGARS 2g
(added sugars 0g); SODIUM 541mg; CALC 5% DV;
POTASSIUM 8% DV
SOUPS & STEWS
The Global Bowl
Hot and Sour Soup 3. Combine remaining 1⁄4 cup water
and cornstarch in a small bowl, stirring
with Tofu
with a whisk until smooth. Stir cornstarch
HANDS- ON 25 M IN . mixture, tofu, and bamboo shoots into
TOTAL 1 H R. 25 M IN .
broth mixture; bring to a boil. Cook
This classic Chinese soup recipe is 1 minute, stirring occasionally; remove
easy to make and tastes just like the from heat. Slowly drizzle egg into broth
restaurant version. Since this mixture (do not stir). Place pan over low
appetizer soup is a good source of heat; cook 1 minute. Stir soup gently to
protein, it works as a main dish if you combine. Sprinkle with green onions.
double the portion size. White pepper SERVES 6 (serving size: about 11⁄4 cups)
gives the soup mild heat; for more CALORIES 110; FAT 4g (sat 1g, unsat 3g);
PROTEIN 9g; CARB 10g; FIBER 1g;
spice, stir in sambal oelek.
SUGARS 3g (added sugars 1g); SODIUM 445mg;
CALC 14% DV; POTASSIUM 2% DV
1 (14-oz.) pkg. firm
water-packed tofu, drained
13⁄4 cups water, divided
1 (1⁄2-oz.) pkg. dried sliced
shiitake mushroom caps
4 cups fat-free, lower-sodium
chicken broth
1⁄4 cup white vinegar
2 Tbsp. lower-sodium soy sauce Tofu is a good
1 Tbsp. finely chopped peeled source of protein
fresh ginger and also a valuable
plant source of iron
2 tsp. sugar and calcium.
3⁄4 tsp. white pepper
1 garlic clove, minced
21⁄2 Tbsp. cornstarch
1⁄2 cup canned sliced bamboo
shoots, drained and cut into
julienne strips
1 large egg, lightly beaten
1⁄2 cup thinly diagonally sliced
green onion tops
1. Place tofu on several layers of paper
towels. Cover tofu with several more
layers of paper towels; top with a
cast-iron skillet or other heavy pan.
Let stand 30 minutes. Discard paper
towels. Cut tofu into 1-inch cubes.
2. Bring 11⁄2 cups water to a boil in a
small saucepan; remove from heat.
Stir in mushrooms; let stand 30 minutes.
Stir in broth and next 6 ingredients;
bring to a boil. Reduce heat, and simmer
10 minutes, stirring occasionally.
77
The Global Bowl
French-Style Beef Stew
HANDS- ON 1 H R. 15 M I N .
TOTAL 3 H R. 15 M IN .
Also known as beef daube, this
regional Provençal fare is a French
version of beef stew that is typically
made with an inexpensive, tougher cut
of beef that’s braised for hours in wine
with onions, carrots, tomatoes, garlic,
and herbs until the beef is melt-in-
your-mouth delicious.
1 Tbsp. canola oil
21⁄2 lbs . boneless chuck roast,
trimmed and cut into 11⁄2-in.
pieces
2 tsp. black pepper
11⁄2 tsp. kosher salt
31⁄2 cups sliced yellow onions
(from 2 onions)
1⁄2 lb. carrots (about 4 carrots),
peeled and cut into 2-in. pieces
4 large garlic cloves, smashed
1 (28-oz.) can unsalted whole plum
tomatoes, undrained
2 cups dry red wine
2 cups lower-sodium beef broth
1 bunch fresh thyme,
tied with kitchen twine
2 bay leaves
Cooking spray
1 lb. cremini mushrooms, sliced
10 oz. frozen pearl onions
(about 13⁄4 cups), thawed
2 Tbsp. red wine vinegar
1. Preheat oven to 275°F. Heat oil in a
large Dutch oven over high. Sprinkle
beef with pepper and salt. Add beef to
Dutch oven in batches, and cook,
stirring often, until browned on all sides,
8 to 10 minutes. Transfer browned
beef to a plate. Set aside.
78
2. Reduce heat to medium-high.
Add sliced onions and carrots to pan.
Cook, stirring occasionally and
scraping browned bits from bottom
of pan, until onions begin to brown,
about 10 minutes. Add garlic; cook,
stirring often, until fragrant, about
1 minute. Add tomatoes; use a wooden
spoon to break them into chunks.
Stir in wine, broth, thyme, bay leaves,
and beef. Bring to a boil.
3. Cover pan. Transfer to oven, and
bake at 275°F until beef is tender,
about 2 hours.
4. Meanwhile, spray a large nonstick
skillet with cooking spray. Add
mushrooms in 2 batches; cook over
medium-high, stirring often, until
browned, about 5 minutes. About
15 minutes before end of cook time,
stir mushrooms, pearl onions, and
vinegar into beef mixture. Cook,
uncovered, over medium-low, stirring
occasionally, until pearl onions are
tender, about 15 minutes. Remove from
heat. Remove the thyme bundle and
bay leaves.
SERVES 8 (serving size: 11⁄2 cups) CALORIES
298; FAT 9g (sat 3g, unsat 5g); PROTEIN 25g;
CARB 18g; FIBER 4g; SUGARS 8g (added sugars
0g); SODIUM 562mg; CALC 8% DV; POTASSIUM
18% DV
Kitchen Confidential
There is a misconception that
bay leaves are poisonous,
but the leaves used for
culinary purposes are not.
You need to remove them
before serving because the
leaves have sharp points that
can stab you in the mouth if
you bite down on them.
COOKING LIGHT COOKING LIGHT
79
07.
ON THE SIDE
ROUND OUT YOUR SOUP MENU WITH
QUICK-FIX BREADS AND SIMPLE SALADS.

80
 THREE-SEED
BREAD KNOTS
p. 82

CARAWAY
BREADSTICKS
p. 87

HONEY-ALMOND
BREADSTICKS
p. 87
On the Side
Asiago–Black Pepper
Bread Knots
HANDS- ON 15 M I N .
TOTAL 3 1 M I N .
Add robust flavor to breadsticks
with rich, nutty Asiago cheese and
cracked black pepper.
1 (11-oz.) can refrigerated
French bread dough (such as
Pillsbury Crusty French Loaf)
All-purpose flour
2 tsp. olive oil
1 oz. grated Asiago cheese
(about 1⁄4 cup)
1⁄2 tsp. cracked black pepper
1. Preheat oven to 350°F.
2. Lightly sprinkle dough with flour.
Cut dough in half crosswise; cut each
half lengthwise into 4 strips to form 8
(8-inch) strips total. Roll strips to 12-inch
lengths; gently tie each strip in
a knot. Arrange knots on a parchment-
lined baking sheet. Brush knots evenly
with olive oil. Sprinkle knots evenly
with cheese and pepper. Bake at 350°F
for 16 minutes or until knots are golden.
SERVES 8 (serving size: 1 knot) CALORIES 115;
FAT 3g (sat 1g, unsat 1g); PROTEIN 4g;
CARB 18g; FIBER 1g; SUGARS 2g (added
sugars 0g); SODIUM 259mg; CALC 3% DV;
POTASSIUM 0% DV
THREE-SEED
BREAD KNOTS
82
Three-Seed
Bread Knots
HANDS- ON 15 M IN .
TOTAL 3 1 M I N .
Sesame seeds, flaxseed, and poppy
seeds add flavor and texture to these
easy bread knots made with
refrigerated bread dough.
1 (11-oz.) can refrigerated
French bread dough (such as
Pillsbury Crusty French Loaf)
All-purpose flour
1 tsp. sesame seeds
1 tsp. flaxseed
1⁄2 tsp. instant minced onion
1⁄2 tsp. poppy seeds
1 large egg, beaten
1⁄4 tsp. kosher salt
1. Preheat oven to 350°F.
2. Lightly sprinkle dough with flour. Cut
dough in half crosswise; cut each half
lengthwise into 4 strips to form 8
(8-inch) strips total. Roll strips to 12-inch
lengths; gently tie each strip in a knot.
Arrange knots on a parchment-lined
baking sheet. Combine sesame seeds,
flaxseed, onion, and poppy seeds in a
bowl. Brush knots with 1 tablespoon
beaten egg; sprinkle with kosher salt
and seed mixture. Bake at 350°F for 16
minutes or until knots are golden.
SERVES 8 (serving size: 1 knot) CALORIES 97;
FAT 2g (sat 1g, unsat 0g); PROTEIN 3g;
CARB 18g; FIBER 1g; SUGARS 2g
(added sugars 0g); SODIUM 288mg;
CALC 8% DV; POTASSIUM 0% DV
Walnut-Sage
Bread Knots
HANDS- ON 15 M IN .
TOTAL 3 1 M I N .
Upgrade refrigerated French bread
dough by shaping the dough into knots
and adding walnut oil and fresh sage.
1 (11-oz.) can refrigerated
French bread dough (such as
Pillsbury Crusty French Loaf)
All-purpose flour
2 tsp. walnut oil
1⁄4 tsp. kosher salt
4 tsp. minced fresh sage
1. Preheat oven to 350°F.
2. Lightly sprinkle dough with flour.
Cut dough in half crosswise; cut each
half lengthwise into 4 strips to form 8
(8-inch) strips total. Roll strips to 12-inch
lengths; gently tie each strip in a knot.
Arrange knots on a parchment-lined
baking sheet. Brush knots evenly with
walnut oil. Sprinkle with salt and sage.
Bake at 350°F for 16 minutes or until
knots are golden.
SERVES 8 (serving size: 1 knot) CALORIES 102;
FAT 2g (sat 1g, unsat 1g); PROTEIN 3g;
CARB 18g; FIBER 1g; SUGARS 2g (added
sugars 0g); SODIUM 285mg; CALC 8% DV;
POTASSIUM 0% DV
ASIAGO–BLACK
PEPPER BREAD
KNOTS

WALNUT-SAGE
BREAD KNOTS
On the Side
Simple Gruyère Toasts
HANDS- ON 5 M IN .
TOTAL 5 M IN .
Although it’s a hard cheese, aged
Gruyère melts nicely. You could also
use Swiss cheese.
4 (1-oz.) slices whole-wheat
country bread
Cooking spray
11⁄2 oz. aged Gruyère cheese,
shredded (about 1⁄3 cup)
1 Tbsp. chopped fresh chives
1. Preheat broiler to high.
2. Arrange bread on a foil-lined baking
sheet. Coat bread with cooking spray.
Broil 1 minute or until toasted. Remove
pan from oven; turn bread over. Divide
cheese evenly among bread slices;
sprinkle with chives. Broil 1 minute or
until cheese melts.
SERVES 4 (serving size: 1 toast) CALORIES 112;
FAT 4g (sat 2g, unsat 1g); PROTEIN 6g;
CARB 13g; FIBER 0g; SUGARS 1g (added
sugars 1g); SODIUM 182mg; CALC 11% DV;
POTASSIUM 0% DV
84
Gruyère’s flavor is
sweet and slightly Blue Cheese Toasts
salty. Aged Gruyère
often has small HANDS- ON 5 M IN .
cracks that impart TOTAL 5 M IN .
a slightly grainy
texture. Spread sharp blue cheese over toasted
baguettes for a tasty soup sidekick.
If you prefer a milder topper, try
crumbled feta or goat cheese.
2 oz. whole-wheat French bread
baguette, cut diagonally
into 4 (1⁄2-in.-thick) slices
Herbed Goat Cheese Cooking spray
1 oz. blue cheese
Garlic Toasts 1 tsp. minced fresh chives
HANDS- ON 5 M IN . 1⁄8 tsp. freshly ground black pepper
TOTAL 5 M IN .
1. Preheat broiler to high.
Cutting the baguette slices on the
diagonal instead of crosswise will give 2. Coat both sides of bread slices with
you more surface area for the goat cooking spray; arrange on a baking
cheese mixture. sheet. Broil 1 minute on each side or
until toasted.
4 oz. whole-wheat French bread
baguette, cut diagonally 3. Spread blue cheese over bread
into 8 (1⁄2-in.-thick) slices slices. Broil 1 minute. Top with chives
Cooking spray and pepper.
1 garlic clove, halved
SERVES 2 (serving size: 2 toasts) CALORIES 111;
2 oz. goat cheese, softened FAT 5g (sat 3g, unsat 4g); PROTEIN 5g;
11⁄2 tsp. finely chopped fresh thyme CARB 12g; FIBER 0g; SUGARS 2g (added
sugars 2g); SODIUM 342mg; CALC 8% DV;
1⁄4 tsp. freshly ground black pepper
POTASSIUM 1% DV
1. Preheat broiler to high.
2. Coat both sides of bread slices with
cooking spray; arrange on a baking
sheet. Broil 1 minute on each side or
until toasted. Rub one side of each
bread slice with cut sides of garlic.
3. Combine cheese, thyme, and pepper
in a small bowl. Spread cheese mixture
evenly over garlic sides of bread slices.
Broil 1 minute or until cheese melts.
SERVES 4 (serving size: 2 toasts) CALORIES 108
FAT 4g (sat 2g, unsat 1g); PROTEIN 5g; CARB
13g; FIBER 1g; SUGARS 1g (added sugars 0g);
SODIUM 199mg; CALC 2% DV;
POTASSIUM 0% DV
COOKING LIGHT
HERBED
GOAT
CHEESE
GARLIC
TOASTS

SIMPLE
GRUYÈRE
TOASTS
 1

These breadstick recipes are quick and easy to make and ideal to
serve with a variety of soups and stews. With the addition of a few
simple ingredients you can cut, roll, or twist your way to fresh
baked bread in no time. If you have leftover pizza or bread dough,
put it to delicious use. Start with 4 ounces of dough. Roll into an
8 × 4–inch rectangle, and proceed with the following recipes.

2

1
PARM AND PEPPER
BREADSTICKS
HANDS- ON 1 0 M I N .
TOTAL 20 M IN .
4 oz. pizza or bread dough
2 tsp. olive oil
2 garlic cloves, crushed
1⁄4cup grated Parmigiano-Reggiano
cheese
1⁄4 tsp. black pepper
Cooking spray
Preheat oven to 425°F. Roll dough into
a rectangle. Cook olive oil and garlic
in a skillet over low heat for 5 minutes.
Discard garlic. Brush oil over dough;
sprinkle with cheese and pepper. Cut
dough into 4 rectangles. Arrange on a
baking sheet coated with cooking spray.
Bake at 425°F for 10 minutes.
SE RVES 4 (serving size: 1 breadstick)
CALORIES 135; FAT 7g (sat 2g, unsat 4g);
PROTEIN 5g; CARB 14g; FIBER 1g; SUGARS 0g
(added sugars 0g); SODIUM 290mg; CALC 10%
DV; POTASSIUM 0% DV
3 DV; POTASSIUM 1% DV
On the Side
2
PESTO BREADSTICKS
HANDS- ON 5 M IN .
TOTAL 1 6 M I N .
4 oz. pizza or bread dough
4
CARAWAY
1 Tbsp. butter, melted BREADSTICKS
11⁄2 Tbsp. thinly sliced fresh basil
4 garlic cloves, minced
Cooking spray
Preheat oven to 425°F. Roll dough into a
HANDS- ON 5 M IN .
TOTAL 15 M IN .
4 oz. pizza or bread dough
1 large egg, lightly beaten
rectangle. Cut dough into 4 strips; twist
11⁄2 tsp. caraway seeds
each strip. Combine butter, basil, and
1⁄8 tsp. kosher salt
garlic; brush over breadsticks. Arrange
Cooking spray
on a baking sheet coated with cooking
spray. Bake at 425°F for 11 minutes. Preheat oven to 425°F. Roll dough into a
SE RVES 4 (serving size: 1 breadstick) rectangle. Brush dough with beaten
CALORIES 112; FAT 5g (sat 2g, unsat 3g); egg; sprinkle with caraway seeds and
PROTEIN 3g; CARB 14g; FIBER 1g; SUGARS 0g
salt. Cut dough into 4 strips; arrange on
(added sugars 0g); SODIUM 188mg; CALC 1% DV;
POTASSIUM 0% DV a baking sheet coated with cooking
spray. Bake at 425° F for 10 minutes.
3
HONEY-ALMOND
SE RVES 4 (serving size: 1 breadstick)
CALORIES 103; FAT 4g (sat 1g, unsat 2g);
PROTEIN 4g; CARB 14g; FIBER 1g; SUGARS 0g
(added sugars 0g); SODIUM 243mg; CALC 1%
DV; POTASSIUM 1% DV
BREADSTICKS
HANDS- ON 8 M IN .
TOTAL 1 6 M I N .
4 oz. pizza or bread dough
5
HERBED
BREADSTICKS
1 Tbsp. honey
1 tsp. butter, melted
1⁄4 cup toasted sliced almonds HANDS- ON 1 0 M I N .
TOTAL 20 M IN .
Preheat oven to 425°F. Roll dough into a
4 oz. pizza or bread dough
rectangle. Cut dough into 4 strips.
1 Tbsp. chopped fresh oregano
Arrange dough on a baking sheet lined
1 Tbsp. chopped fresh thyme
with parchment paper. Bake at 425°F for
Cooking spray
8 minutes. Combine honey and melted
1 tsp. olive oil
butter; brush over hot breadsticks.
1⁄8 tsp. kosher salt
Place almonds in a shallow dish; roll
1⁄8 tsp. black pepper
breadsticks in almonds.
SE RVES 4 (serving size: 1 breadstick) Preheat oven to 425°F. Roll dough into a
CALORIES 140; FAT 6g (sat 1g, unsat 4g); rectangle. Sprinkle with oregano and
PROTEIN 4g; CARB 19g; FIBER 1g; SUGARS 5g
thyme. Fold dough over twice; knead 4
(added sugars 4g); SODIUM 172mg; CALC 2%
times. Roll into a rectangle. Cut into 4
rectangles; twist. Arrange on a baking
sheet coated with cooking spray. Bake
at 425°F for 10 minutes. Brush with oil;
sprinkle with salt and pepper.
SE RVES 4 (serving size: 1 breadstick)
CALORIES 94; FAT 3g (sat 1g, unsat 3g);
PROTEIN 2g; CARB 14g; FIBER 1g; SUGARS 0g
(added sugars 0g); SODIUM 225mg; CALC 1%
DV; POTASSIUM 0% DV
87
On the Side
Spicy Jalapeño
Corn Bread
HANDS- ON 15 M IN .
TOTAL 55 M IN .
Corn bread is a classic side for chili.
This dish provides ample servings;
seal extra portions in plastic wrap,
and store at room temperature
for up to one day.
Cooking spray
11⁄4 cups stone-ground cornmeal
1 cup fresh corn kernels
(about 2 ears)
3⁄4 tsp. kosher salt
1⁄2 tsp. baking soda
1 cup nonfat buttermilk
2 oz. shredded reduced-fat
cheddar cheese (about 1⁄2 cup)
2 Tbsp. minced pickled jalapeño
peppers
11⁄2 Tbsp. butter, melted
11⁄2 Tbsp. honey
1 Tbsp. canola oil
2 large eggs, lightly beaten
1. Preheat oven to 375°F.
2. Place a 9-inch cast-iron skillet coated
with cooking spray in oven 5 minutes or
until heated.
3. While pan heats, combine cornmeal,
corn, salt, and baking soda in a large
bowl, stirring with a whisk; make a
well in center of mixture. Combine
remaining ingredients in a small bowl;
add to cornmeal mixture. Stir just
until combined. Spoon mixture into
preheated pan. Bake at 375°F for 30
minutes or until a wooden pick inserted
in center comes out clean. Cool in
pan 10 minutes on a wire rack.
Cut into 12 wedges.
SERVES 12 (serving size: 1 wedge) CALORIES
138; FAT 5g (sat 2g, unsat 2g); PROTEIN 5g;
CARB 20g; FIBER 3g; SUGARS 3g (added
sugars 2g); SODIUM 263mg; CALC 7% DV;
POTASSIUM 1%
88
Herbed Biscuits
HANDS- ON 15 M IN .
TOTAL 30 M IN .
Two key techniques make these
whole-grain biscuits light and fluffy:
smashing the butter into the flour
mixture with your fingers and folding
the dough to create layers.
8.75 oz. whole-wheat pastry flour
(about 21⁄2 cups)
1 Tbsp. baking powder
1 tsp. kosher salt
1⁄2 tsp. baking soda
1⁄2 tsp. black pepper
1⁄2 cup cold unsalted butter
(4 oz.), divided
2 tsp. chopped fresh thyme
1 cup 1% low-fat buttermilk
1. Preheat oven to 450°F. Whisk
together flour, baking powder, salt,
baking soda, and black pepper in a
large bowl.
2. Cut 7 tablespoons butter into 1⁄2-inch
cubes; add to flour mixture, and
combine with hands, smashing butter
between your fingers until all cubes
are mixed into the flour and flattened
(you will have noticeable pieces of
different sizes). Stir in thyme.
3. Add buttermilk; stir with a rubber
spatula until flour is fully absorbed.
Shape dough into a rough ball; turn
dough out onto a lightly floured surface.
4. Gently pat dough into a 1⁄2-inch-thick
square; fold dough in half, and pat into
a 1⁄2-inch-thick square. Fold in half again.
Repeat folding-and-patting procedure
once more. Pat dough to a thickness
of about 3⁄4 inch.
5. Cut dough using a 13⁄4-inch round
cutter. Gather dough scraps, and pat to
a 3⁄4-inch thickness 2 more times to
yield 20 biscuits. Place biscuits 1 inch
apart on a parchment paper–lined
baking sheet.
6. Bake at 450°F until golden
brown, 12 to 14 minutes. Place remaining
1 tablespoon butter in a small micro-
wavable bowl; microwave at high until
melted, 15 to 20 seconds. Brush tops
of hot biscuits with melted butter
and serve immediately.
SERVES 20 (serving size: 1 biscuit) CALORIES
133; FAT 5g (sat 3g, unsat 1g); PROTEIN 3g;
CARB 19g; FIBER 3g; SUGARS 1g (added
sugars 0g); SODIUM 214mg; CALC 5% DV;
POTASSIUM 2% DV
Honey-Ginger
Pear Salad
HANDS- ON 1 0 M I N .
TOTAL 1 0 M I N .
Golden raisins add natural sweetness
to this salad. Walnuts deliver crunch
and heart-healthy fats. Don’t skip the
toasting step—it tones down their
bitter tannins.
2 tsp. fresh lemon juice
2 tsp. honey
1 tsp. Dijon mustard
1⁄2 tsp. grated fresh ginger
1⁄4 tsp. kosher salt
1⁄4 tsp. black pepper
11⁄2 Tbsp. olive oil
2 cups baby spinach
1 (6-oz.) sliced Bartlett pear
3 Tbsp. golden raisins
3 Tbsp. chopped toasted walnuts
Whisk together lemon juice, honey,
mustard, ginger, salt, and pepper in a
small bowl; gradually add olive oil,
whisking until blended. Toss together
spinach, pear, and golden raisins in a
medium bowl; toss with dressing. Divide
salad among 4 plates; top with walnuts.
SERVES 4 (serving size: 1⁄2 cup) CALORIES 143;
FAT 9g (sat 1g, unsat 7g); PROTEIN 2g; CARB 17g;
FIBER 2g; SUGARS 11g (added sugars 3g);
SODIUM 163mg; CALC 3% DV; POTASSIUM 3% DV
COOKING LIGHT
Fall Fruit Salad
HANDS- ON 5 M IN .
TOTAL 5 M IN .

Thanks to the hearty greens, you

can assemble the salad ingredients
ahead of time—just wait to drizzle
with the mustardy vinaigrette
until right before serving.

1 (21⁄2-oz.) head Belgian endive

(leaves separated)
2 cups torn radicchio
1 cup mixed salad greens
1⁄2 thinly sliced Bartlett pear
1 peeled and sliced navel orange
2 Tbsp. white balsamic vinegar
2 Tbsp. olive oil
2 tsp. grainy Dijon mustard
1⁄2 tsp. kosher salt
1⁄4 tsp. black pepper
1⁄4 cup chopped pecans

Combine Belgian endive, radicchio,

salad greens, pear, and orange on a
platter. Whisk together balsamic
vinegar, olive oil, mustard, salt, and
pepper until combined. Top salad with
pecans; drizzle with vinaigrette.
SERVES 6 (serving size: 1 cup) CALORIES 111;
FAT 8g (sat 1g, unsat 7g); PROTEIN 1g;
CARB 9g; FIBER 2g; SUGARS 5g (added
sugars 0g); SODIUM 208mg; CALC 4% DV;
POTASSIUM 4% DV

Kitchen Confidential
The flavors of white balsamic
vinegar and dark balsamic
are similar, although the dark
is slightly sweeter and more
syrupy. White balsamic has
more of a clean aftertaste.
We like to use white balsamic
in lighter-colored foods or
sauces so that the other
ingredients don’t become
discolored.
SHAVED
TURNIP
SALAD
 On the Side

Shaved Turnip Salad Radicchio Salad with

Aleppo pepper has a Angostura Vinaigrette
HANDS- ON 1 0 M I N . moderate heat level
TOTAL 1 0 M I N . with a flavor similar to HANDS- ON 1 0 M I N .
that of an ancho chile, TOTAL 20 M IN .
Fruity and just slightly spicy, Aleppo but a little oilier
pepper teams up with grapefruit juice and saltier. Angostura bitters lend depth to the
in a knockout vinaigrette, providing dressing, a tip we learned from friend
the perfect balance for the raw turnips and bitters expert Mark Bitterman.
in this salad.
3 Tbsp. olive oil
1 medium-size Ruby Red 2 Tbsp. white balsamic vinegar
grapefruit
2 tsp. minced shallot
2 Tbsp. olive oil
1tsp. honey
11⁄2 Tbsp. grapefruit juice
2 tsp. honey
Arugula Salad with 1tsp. Dijon mustard

1⁄2 tsp. Aleppo pepper Lemon and Pine Nuts 1tsp. Angostura bitters
3⁄8tsp. kosher salt
3⁄8 tsp. kosher salt HANDS- ON 1 0 M I N . 1⁄4tsp. black pepper
11⁄2 cups shaved peeled turnip TOTAL 1 0 M I N .
1(8-oz.) head radicchio, leaves
5 oz. mixed baby greens separated
Try swapping white wine vinegar
1 oz. crumbled goat cheese 2 medium-size blood oranges,
or balsamic vinegar for the lemon
2 Tbsp. chopped toasted peeled, sliced crosswise, and
pistachios juice for a tasty twist. Pair this easy slices cut into half-moons
salad with a bowl of steaming soup
Section grapefruit; set segments aside. for a satisfying meal. 1. Whisk together first 8 ingredients
Whisk together olive oil, grapefruit (through pepper); let stand 10 minutes.
juice, honey, pepper, and salt in a small 1⁄2tsp. lemon zest
1Tbsp. fresh lemon juice 2. Divide radicchio and oranges among
bowl. Toss together turnip, greens, goat
1tsp. honey 4 plates. Drizzle with vinaigrette.
cheese, pistachios, reserved grapefruit
segments, and vinaigrette in a large 3⁄8tsp. kosher salt SERVES 4 (serving size: 2 oz. radicchio, 1⁄2
1⁄4tsp. black pepper orange, and about 11⁄2 Tbsp. vinaigrette)
bowl. Serve immediately. CALORIES 158; FAT 10g (sat 1g, unsat 8g);
2 Tbsp. olive oil PROTEIN 2g; CARB 15g; FIBER 2g; SUGARS 9g
SERVES 4 (serving size: 11⁄2 cups) CALORIES 160;
FAT 10g (sat 2g, unsat 8g); PROTEIN 4g; 5 oz. baby arugula (added sugars 1g); SODIUM 226mg; CALC 4%
CARB 16g; FIBER 3g; SUGARS 10g (added 1⁄2cup shaved fennel DV; POTASSIUM 6% DV
sugars 3g); SODIUM 280mg; CALC 7% DV; 1⁄4cup grated pecorino
POTASSIUM 4% DV Romano cheese
3 Tbsp. toasted pine nuts

Combine lemon zest, lemon juice,

honey, salt, and pepper in a small bowl.
Slowly drizzle in olive oil, whisking
constantly, until emulsified. Combine
arugula and fennel in a large bowl. Toss
with dressing, and top with pecorino
Romano cheese and toasted pine nuts.
SERVES 4 (serving size: about 1 cup) CALORIES
135; FAT 12g (sat 2g, unsat 9g); PROTEIN 3g;
CARB 5g; FIBER 1g; SUGARS 3g (added
sugars 1g); SODIUM 238mg; CALC 10% DV;
POTASSIUM 6% DV

SOUPS & STEWS 91

 On the Side

Frizzled Kale with Chiles Lacinato kale is a

HANDS- ON 5 M IN .
variety of kale with
TOTAL 5 M IN .
dark, blue-green to
black leaves. It’s
Massaging the kale first helps also called Tuscan
or Italian kale.
tenderize it slightly; this technique
is also handy when using this fibrous
green in raw preparations like
salads and slaws.

1⁄4 cup olive oil

6 cups packed torn
lacinato kale leaves
1 thinly sliced unseeded
red Fresno chile
2 tsp. red wine vinegar
1⁄2 tsp. kosher salt
Preheat broiler to high with oven rack in
middle of oven. Rub olive oil into kale
leaves in a large bowl and let stand for
30 seconds. Add Fresno chile; toss to
coat. Place on a baking sheet lined with
aluminum foil; broil until crispy, 3 to 4
minutes, stirring after 2 minutes. Drizzle
with red wine vinegar, and sprinkle with
kosher salt.
SERVES 4 (serving size: 1 cup) CALORIES 133;
FAT 14g (sat 2g, unsat 12g); PROTEIN 1g;
CARB 2g; FIBER 1g; SUGARS 1g (added sugars
0g); SODIUM 250mg; CALC 4% DV;
POTASSIUM 3% DV
FRIZZLED
KALE WITH
CHILES
Cucumber-Fennel
Salad
HANDS- ON 15 M IN .
TOTAL 15 M IN .
Any cucumber will do in this salad,
but we love the thin-skinned English
variety—no peeling or seeding is
required.
3 Tbsp. panko (Japanese
breadcrumbs)
1 Tbsp. melted unsalted butter
3 Tbsp. plain 2% reduced-fat
Greek yogurt
1 Tbsp. prepared horseradish
2 tsp. fresh lemon juice
1⁄2 tsp. lemon zest
1⁄2 tsp. sugar
1⁄4 tsp. kosher salt
1⁄4 tsp. black pepper
4 cups sliced English
cucumber
2 cups sliced fennel bulb
11⁄2 cups sliced bell pepper
2 tsp. chopped fresh dill
Toast panko in melted butter in a
skillet over medium. Stir together Greek
yogurt, horseradish, lemon
juice, lemon zest, sugar, salt, and
pepper in a large bowl. Add cucumber,
fennel, and bell pepper; toss to coat.
Top with panko and dill.
SERVES 4 (serving size: 11⁄2 cups) CALORIES 90;
FAT 4g (sat 2g, unsat 1g); PROTEIN 4g;
CARB 12g; FIBER 3g; SUGARS 6g (added
sugars 1g); SODIUM 175mg; CALC 6% DV;
POTASSIUM 9% DV

SOUPS & STEWS 93

 Sweet Potato and
FROM THE
White Bean Soup
HANDS- ON 33 M IN .
TOTAL 33 M IN .

MEAL
Get a taste of Cooking Light’s meal
plans for weight loss with this savory
seasonal main.

PLANNING
1⁄4 cup water
2 lbs. sweet potatoes, cut
lengthwise into quarters

MADE
2 tsp. butter
1 cup chopped red onion
1 Tbsp. chopped fresh sage
5 garlic cloves, minced

EASY
2 cups unsalted chicken stock
(such as Swanson)
1 cup canned unsalted cannellini
beans, rinsed and drained
1 cup 2% reduced-fat milk
Let us create a delicious, personalized meal plan 3⁄4 tsp. kosher salt
1⁄2 tsp. freshly ground black pepper,
for you based on your weight loss goals and the food divided
you like to eat. Visit cookinglightdiet.com/20off 1 cup diced apple
to get started today. 1⁄4 cup plain 2% reduced-fat Greek
yogurt

1. Place 1⁄4 cup water and potatoes in a

microwave-safe 8-inch square baking
dish. Cover with plastic wrap; pierce
plastic 3 or 4 times with a fork. Micro-
wave at HIGH 15 minutes or until
potatoes are very tender. Remove
plastic wrap; cool.

2. Melt butter in a large Dutch oven

over medium heat. Add onion, sage,
and garlic; cook 7 minutes or until
tender, stirring occasionally. Add stock;
bring to a simmer.

3. Remove potato skins; discard skins.

Place potatoes, stock mixture, beans,
milk, salt, and 1⁄4 teaspoon black
pepper in a blender. Remove center
piece of blender lid (to allow steam
to escape); secure blender lid on
blender. Place a clean towel over
opening in lid; process until smooth.
Return pureed soup to pan over
medium heat; cook 4 to 5 minutes
SAVE
20
or until thoroughly heated.

% 4. Divide soup among 4 bowls; top

each serving with 1⁄4 cup apple and 1

NOW
tablespoon yogurt. Sprinkle evenly
with remaining 1⁄4 teaspoon pepper.
with code SERVES 4 (serving size: 1¼ cups) CALORIES

COOKING20 354; FAT 4g; P ROTEIN 13g; CARB 68g;

FIBER 11g; SODIUM 623mg
Recipe Index
COOKING LIGHT | SOUPS & STEWS
BEEF
78 French-Style Beef Stew
18 Hungarian Beef Stew
63 Lazy Lasagna Soup
40 Peppery Beef Stew with Root
Vegetables
64 Slow Cooker Beef-and-Barley
Stew
40 Spiced Meatball, Butternut,
and Tomato Stew
64 Vietnamese Beef and Noodle
Soup
BREADS
82 Asiago–Black Pepper Bread
Knots
84 Blue Cheese Toasts
87 Caraway Breadsticks
88 Herbed Biscuits
87 Herbed Breadsticks
84 Herbed Goat Cheese Garlic
Toasts
87 Honey-Almond Breadsticks
87 Parm and Pepper Breadsticks
87 Pesto Breadsticks
84 Simple Gruyère Toasts
88 Spicy Jalapeño Corn Bread
82 Three-Seed Bread Knots
82 Walnut-Sage Bread Knots
CHILI
21 All-American Chili
45 Cinnamon-Laced Chili
43 Quick Texas Chili
56 Quinoa and Roasted Pepper
Chili
43 Steak Fajita Chili
54 Three-Bean Miso Chili
45 White Chili with Avocado
Cream
FISH & SHELLFISH
35 Chicken, Shrimp, and Rice
Stew
23 Classic Clam Chowder
68 Jambalaya Soup
15 Red Miso Shrimp Bisque
32 Seafood Cioppino
32 Shrimp and Chicken Gumbo
PORK
71 Easy Pork Posole
39 Miso Noodle Soup with
Meatballs
SOUPS & STEWS
POULTRY
77 Avgolemono
74 Caldo de Gallina (Peruvian
Hen Soup)
36 Chicken and Poblano Stew
with Polenta
25 Chicken and Wild Rice Soup
24 Chicken Noodle Soup
71 Chicken-Poblano Tortilla Soup
35 Chicken, Shrimp, and Rice
Stew
35 Creamy Chicken and Wild Rice
Soup
31 Immunity Soup
36 Lemon and Dill Quinoa
Chicken Soup
24 Lemony Greek Chicken Soup
69 Mediterranean Chicken and
Quinoa Stew
23 Quick Chicken and Dumplings
72 Quick Chicken Pho
38 Rich Brown Chicken Stock
32 Shrimp and Chicken Gumbo
69 Slow Cooker Chicken Posole
68 Tex-Mex Chicken and Black
Bean Soup
36 Thai Green Chicken Soup
SALADS
91 Arugula Salad with Lemon and
Pine Nuts
93 Cucumber-Fennel Salad
89 Fall Fruit Salad
93 Frizzled Kale with Chiles
88 Honey-Ginger Pear Salad
91 Radicchio Salad with
Angostura Vinaigrette
91 Shaved Turnip Salad
SLOW COOKER SOUPS
67 Curried Coconut-Pumpkin
Soup
68 Jambalaya Soup
63 Lazy Lasagna Soup
28 Loaded Cauliflower Soup
69 Mediterranean Chicken and
Quinoa Stew
40 Peppery Beef Stew with Root
Vegetables
64 Slow Cooker Beef-and-Barley
Stew
69 Slow Cooker Chicken Posole
43 Steak Fajita Chili
68 Tex-Mex Chicken and Black
Bean Soup
65 Tuscan White Bean and Lentil
Soup
64 Vietnamese Beef and Noodle
Soup
VEGETABLE
28 Beans-and-Greens Soup
10 Beer Cheese Soup
6 Creamy Artichoke Soup
49 Creamy Avocado Soup
50 Creamy Butternut-Leek Bisque
12 Creamy Carrot and
Lemongrass Soup
12 Creamy Tomato Soup with
Parmesan Crisps
6 Creamy Turmeric Cauliflower
Soup
10 Curried Butternut Squash and
Apple Soup
67 Curried Coconut-Pumpkin
Soup
59 Double-Barley Posole
53 Fiery Tofu and Coconut Curry
Soup
11 Fire-Roasted Tomato-Basil
Soup
18 French Onion Soup
59 Hearty Tortellini Soup
77 Hot and Sour Soup with Tofu
28 Loaded Cauliflower Soup
74 Moroccan Butternut Squash
and Chickpea Stew
9 Pumpkin Soup with Almonds
and Sage
17 Quick Loaded Potato Soup
49 Roasted Carrot and Coconut
Soup
53 Ruthenian Mushroom Soup
56 Smoky Lentil Stew
50 Thai Curried Squash Soup
21 Tomato Soup and Grilled
Cheese Sandwiches
65 Tuscan White Bean and Lentil
Soup
31 Umami Broth with Buckwheat
and Vegetables
31 White Bean Soup with Garlicky
Croutons
47 Whole-Beet Borscht
Vegetarian
95
 Nutritional Analysis
COOKING LIGHT

OUR PHILOSOPHY
At Cooking Light, our team of food editors, experienced cooks, and dietitians builds recipes with whole foods, whole
grains, and bigger portions of plants and seafood than meat. We emphasize oil-based fats more than saturated,
and we promote a balanced diet low in processed foods and added sugars.

We use ingredients that are high in saturated fat (butter), sodium (soy sauce), or both (bacon) in small amounts as
flavor-boosting solutions, rather than making them the focal point or cutting them out entirely. We don’t cook with
any products containing artificial sweeteners or trans fats (partially hydrogenated oils).

BREAKING DOWN THE NUMBERS

Cooking Light recipes adhere to rigorous nutrition guidelines that
govern calories, saturated fat, sodium, and sugar based on various HOW TO PORTION
categories (main dish, side, dessert). These standards enable you to Cooking Light ensures
easily incorporate our recipes into a diet that follows the most recent that every serving is a
satisfying, realistic portion
USDA and ADA Dietary Guidelines (see below).
that fulfills its role as
part of a balanced plate.
CALORIES PER DAY This includes the following

1,600 — 2,000
in each category:

SEAFOOD
This equates to three meals that range from 350 to 550 5 ounces cooked
calories and two 100- to 150-calorie snacks.
BEEF AND PORK
3 ounces cooked
SODIUM PER DAY

2,300 mg or less
CHICKEN
1
4 ⁄ 2 ounces cooked breast
or 3 ounces cooked thigh

SATURATED FAT PER DAY GRAINS

20 g or less
About 1⁄ 2 cup,
preferably whole

FRUITS AND VEGETABLES

At least 1⁄ 2 cup
ADDED SUGARS* PER DAY

38 g or less
ALCOHOL
1.5 ounces liquor, 5 ounces
wine, or 12 ounces beer
as recommended by the American Heart Association

*As of November 2018, the FDA does not require manufacturers to

list added sugars on their labels, but the USDA recommends that
added sugars make up no more than 10% of daily calorie intake.
We set our guidelines at 38g or less and proactively include total
and added sugars with every recipe.

96 COOKING LIGHT
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