The Editors of Cooking Light - Cooking Light Annual Recipes 2018

Nutritional Analysis

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 dont cook with any products containing artificial sweeteners or trans fats (partially hydrogenated oils).

How to Portion

Cooking Light ensures that every serving is a satisfying, realistic portion that fulfills its role as part of a balanced plate. This includes the following in each category:

Seafood

5 ounces cooked

Beef and Pork

3 ounces cooked

Chicken

4 ounces cooked breast or 3 ounces cooked thigh

Grains

About cup, preferably whole

Fruits and Vegetables

At least cup

Alcohol

1.5 ounces liquor, 5 ounces wine, or 12 ounces beer

Metric Equivalents

The information in the following charts is provided to help cooks outside the United States successfully use the recipes in this book. All equivalents are approximate.

Cooking/Oven Temperatures

Liquid Ingredients by Volume

Dry Ingredients by Weight

Length

Equivalents for Different Types of Ingredients

Breaking Down the Numbers

Cooking Light recipes adhere to rigorous nutrition guidelines that govern calories, saturated fat, sodium, and sugar based on various categories (main dish, side, dessert). These standards enable you to easily incorporate our recipes into a diet that follows the most recent USDA and ADA Dietary Guidelines (see below).

CALORIES PER DAY

1,600 2,000

This equates to three meals that range from 350 to 550 calories and two 100- to 150-calorie snacks.

SODIUM PER DAY

2,300MG OR LESS

SATURATED FAT PER DAY

20G OR LESS

JANUARY/FEBRUARY

Start Your Year Off Light: 11 Ways to Eat Better Now

Heres all the food for a fit and happy 2017savory breakfast waffles, homemade probiotics, satisfying steak dinners, super-nutritious brownies, and more. Our expert editors offer easy-to-keep resolutions and smart strategies to reach peak health while savoring every delicious bite.

1. Eat for Immunity

A healthy immune system doesnt come from vitamin C alone; you need a calibrated combination of different nutrients. Certain foods in particular bolster your defenses not only during cold and flu season but all year long. This soothing, hearty soup combines six immunity-boosting ingredients, making each bowlful a prevention powerhouse.

Gluten Free Kid Friendly Make Ahead Freezable

Immunity Soup

Hands-on: 30 min. Total: 1 hr.

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 tablespoons olive oil

1 cups chopped onion

3 celery stalks, thinly sliced

2 large carrots, thinly sliced

1 pound presliced vitamin Denhanced mushrooms (such as Monterey Mushrooms)

10 medium garlic cloves, minced

8 cups unsalted chicken stock (such as Swanson)

4 thyme sprigs

2 bay leaves

1 (15-ounce) can unsalted chickpeas, drained

2 pounds skinless, bone-in chicken breasts

1 teaspoons kosher salt

teaspoon crushed red pepper

12 ounces curly kale, stems removed, leaves torn

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.

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: 1 cups)

CALORIES 253; FAT 6.5g (sat 1g, mono 3g, poly 0.9g); PROTEIN 28g; CARB 22g; FIBER 6g; SUGARS 5g (est. added sugars 0g); CHOL 54mg; IRON 2mg; SODIUM 581mg; CALC 116mg

6 Immunity Boosters

CHICKPEAS
A good source of zinc. As with vitamin D, a zinc deficiency is associated with lowered immunity. Red meat and chicken are also zinc-rich.

DARK LEAFY GREENS
Kale and similar greens are rich in the antioxidant vitamin C. The C, paired with zinc from the chicken and chickpeas, delivers a one-two knockout blow to cold symptoms.

GARLIC
These bulbs contain allicin, one of the worlds most powerful antioxidants. A 2014 study found that people who eat garlic every day are nearly two-thirds less likely to catch a cold than nongarlic eaters.

HOT BROTH
Steaming stock makes your nose run, which helps flush out congestion. Broth-based soups also keep you hydrated.

CRUSHED RED PEPPER
Capsaicin, which adds heat, can clear sinuses.

MUSHROOMS
Look for fungi labeled vitamin Drich; theyre grown in ultraviolet light to spur D production. A deficiency in the nutrient has been linked to an increased risk of infection.

2. Try These 6 foods in 2017

Up your game by exploring the food trends that will have you eating better, healthier, and more sustainably.

SWEET POTATO LEAVES
A perfect example of no-waste, root- to-fruit cooking, these tender, lightly peppery leaves work in the same ways you would use spinach or kale. Find them at farmers markets and Asian groceries.

GRADE B (DARK) MAPLE SYRUP
Its brimming with more antioxidants and deeper maple flavor than Grade A. Available at most supermarkets.

EXO CRICKET FLOUR PROTEIN BARS
Eco-friendly cricket flour packs protein and iron into these chewy, delicious snacks. Find them at exoprotein.com.

FERMENTED VEGGIES
Fermented raw produce delivers gut-healthy probiotics. We love the organic offerings from Caldwells, such as beets and carrots. wisechoicemarket.com

SKYR
This Icelandic low-fat, high-protein dairy product is loaded with live cultures and is creamy-smooth and even thicker than Greek yogurt. Our faves are Icelandic Provisions and Siggis, available at stores nationwide.

BEYOND MEAT BURGERS
Vegans and vegetarians rejoice: Beyond Meats plant-based burgers, with a whopping 20g protein per patty, offer a pretty-darn-close approximation of ground beef taste and texture. Available at Whole Foods.

3. Make Dinner Clean and Easy

Clean eating means simple cooking: fresh, seasonal ingredients prepared with minimal fuss so the whole foods can shine. The trick? Do more with less. These three dinners show you exactly how, with smart technique tips to make every bite sing.