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HEALTHY WEIGHT LOSS Lifestyle Change Preventing
Heart Disease Creating Healthy Eating Habits Maintaining
a Healthy Weight
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Dinner Recipes
(Click on a recipe name to open a printable recipe
page)
TUSCAN VEGETABLE MINESTRONE
2 Cups diced green cabbage
½ Cup diced onion
½ Cup diced carrots
½ Cup diced celery
½ Cup diced peeled baking potato
1 Cup canned diced tomatoes
5 Cups vegetable broth
1 Can (15-ounce) kidney beans
½ Cup diced zucchini
¼ Cup dried elbow macaroni
1 Tablespoon minced fresh oregano (or 1 teaspoon dried oregano)
1 Dash salt and pepper each, or to taste
Combine cabbage, onion, carrots, celery, potato, tomatoes, and vegetable broth. Bring to simmer over moderate heat. Cover and cook on low heat until vegetables are half done, about 15 minutes. Then add zucchini, beans with their juice, and macaroni. Cover and simmer until vegetables are tender and pasta is al dente, about 15 minutes. Add oregano. Season with salt and pepper.
Tip: Substitute with other vegetables in season: fresh tomatoes, butternut squash, fennel. Instead of kidney beans, you can use white beans or lentils.
Serving size: 1¾ cups
Calories: 184
Fat: 0.9g
Cholesterol: 0 mg
Carbohydrate: 36.5 g
Protein: 9.6 g
Sodium: 581 mg
MUSHROOM AND SPINACH LASAGNA
1 Cup diced onion
2 Cups diced mushrooms
1 Teaspoon minced garlic
1 (10-ounce) Package frozen chopped spinach
1 Cup nonfat ricotta cheese
½ Cup liquid egg substitute
¼ Cup finely sliced fresh basil (or 2 teaspoons dried basil)
½ Teaspoon salt
1/8 Teaspoon ground nutmeg
½ Pound dried lasagna noodles (no egg)
3 Cups nonfat Marinara Sauce
½ Cup grated nonfat mozzarella cheese
1 Tablespoon grated nonfat Parmesan cheese
Combine mushrooms, onion, garlic, and ¼ cup water in a saucepan. Simmer and cover for about 5 minutes, until onion is soft. Uncover and simmer until liquid evaporates, about 3 minutes. Put frozen spinach in a bowl and microwave until hot throughout, about 5 minutes. Do not drain. Transfer to a large bowl and stir in ricotta, egg substitute, basil, salt, a little nutmeg, and the cooked mushrooms, onion, and garlic. Stir well.
Preheat oven to 425F. Cook lasagna in a large pot of boiling salted water until just tender. Drain well. Spread 1 cup marinara sauce in bottom of a rectangular baking dish approximately 8 by 12 inches. Top with a layer of noodles, arranging them side by side without overlapping. Top with half the filling, spreading it evenly, then another layer of noodles. Top with remaining filling and a final layer of noodles. Spread 2 cups Marinara sauce evenly over the surface. Top with mozzarella and Parmesan cheese. Bake, uncovered, until hot throughout, about 30 minutes. Let stand 10 minutes before slicing.
Serving size: 1/6 of the lasagna
Calories: 263
Fat: 2 g
Cholesterol: 4.4 mg
Carbohydrate: 50 g
Protein: 15.1 g
Sodium: 1,192 mg
CHICKEN CURRY
1 Package Tuna Helper creamy pasta
3 ¼ Cups boiling water
¼ Cup milk
2 Tablespoons butter or margarine
2 Cups cut-up cooked chicken or turkey
1½ Teaspoons curry powder
3 Tablespoons chopped peanuts, flaked coconut or raisins, if desired
Heat oven to 425F. Mix pasta, sauce mix and remaining ingredients except peanuts in ungreased 2-quart casserole or rectangular pan; 10x6z1½ inches. Cover and bake 30 minutes or until pasta is tender, stir. Let stand uncovered 5 minutes or until sauce is as thick as you’d like. Sprinkle with peanuts if desired
Serving size: 1/5 of curry
Calories: 335
Fat: 15 g
Cholesterol: 50 mg
Carbohydrate: 30 g
Protein: 21 g
Sodium: 840 mg
TIP: The curry flavor blends well with tuna instead of chicken or turkey as well.
GRILLED PORTOBELLO MUSHROOM AND ONION BURGERS
2 French-style baguettes (each about 24 inches long and 2 inches in diameter)
4 Portobello mushrooms (about 6 ounces each)
1 ½ Cups nonfat Italian salad dressing
5 Tablespoons chopped fresh thyme
¼ Cup Worcestershire sauce
2 Large red onions, in ½-inch-thick slices
2 Large red bell peppers, quartered, stems and ribs removed
8 Lettuce leaves
Cut each baguette into four equal sections, then cut each section in half horizontally. Wipe the mushrooms clean with a damp paper towel, remove the stems, and slice the caps into ½-inch-thick slices. In a small bowl, whisk together salad dressing, thyme, and Worcestershire sauce. Preheat oven to low and prepare a medium-hot charcoal fire. Place grilling rack 4 to 6 inches from the coals. Brush mushrooms, onions, and bell peppers with herbed dressing. Grill, turning once or twice, until nicely browned on the outside and tender, 6 to 8 minutes total. Remove from grill and keep warm in oven.
Brush the cut sides of the baguettes with remaining herbed dressing. Place cut side down over indirect heat (not directly over the coals) and grill until rolls are just heated through and beginning to brown at the edges. For each “burger”, place a baguette bottom cut side up on a plate. Top with an onion slice, 4 to 5 mushroom slices, one quarter of a bell pepper, and a lettuce leaf. Cover with the top of the baguette, pressing down gently to form a sandwich. Repeat with remaining ingredients. Serve immediately.
Serving size: 1 burger
Calories: 235
Fat: 2.2 g
Cholesterol: 0 mg
Carbohydrate: 45 g
Protein: 8.3 g
Sodium: 233 mg
TIP: Serve with other condiments like mustard, nonfat mayonnaise, pickles, and sliced tomato.
QUICK JAMBALAYA
1 Pound boneless skinless chicken breast halves, cut into ¾- to 1-inch pieces
1 Package (6.8 ounces) rice and vermicelli mix with Spanish seasonings
2 Cups water
1 Can (14 ½ ounces) chunky tomatoes with crushed red pepper, undrained
½ Pound fully cooked Polish sausage, cut into ½-inch slices
Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Cook chicken in skillet 3 to 5 minutes, stirring frequently, until light brown. Remove chicken from skillet. Cook rice and vermicelli mix (without seasonings) in skillet over medium heat, stirring frequently, until golden brown. Gradually stir in water, tomatoes and seasonings from rice and vermicelli mix. Heat to boiling. Stir in sausage and chicken; reduce heat. Cover and simmer 15 to 20 minutes, stirring occasionally, until liquid is absorbed and chicken is no longer pink in center.
Serving size: 1/6 of dish
Calories: 280
Fat: 13 g
Cholesterol: 70 mg
Carbohydrate: 18 g
Protein: 24 g
Sodium: 730 mg
TIP: If you can’t find chunky tomatoes with crushed red pepper, add ¼ teaspoon or so of crushed red pepper to a 14 ½-ounce can of regular chunky tomatoes instead.
WHOLE WHEAT SPAGHETTI MARINARA WITH SPINACH
Marinara Sauce:
¼ Cup vegetable broth
1 Onion, chopped
2 Garlic cloves, minced
1 (28-ounce) Can diced tomatoes or crushed tomatoes in puree
¼ Cup tomato paste
½ Teaspoon dried oregano
1 Dash salt and pepper each, or to taste
1 Pound whole wheat spaghetti
2 Cups tightly packed stemmed small spinach leaves (about 4 ounces)
¼ Cup grated nonfat Parmesan cheese
Make marinara sauce: In a large skillet, bring vegetable broth to a boil over moderately high heat. Add onion and garlic and simmer until onion is softened, about 5 minutes. Add tomatoes, tomato paste, and oregano. Stir to blend. Bring to a boil, then reduce heat and simmer gently, stirring occasionally, until mixture is thick and tasty, about 10 minutes. Season to taste with salt and pepper.
Bring a large pot of salted water to a boil over high heat. Add spaghetti and cook according to package directions until al dente. While pasta is cooking, add spinach leaves to marinara sauce and simmer, stirring, until they wilt, about 1 minute. Keep sauce warm over lowest heat. Drain spaghetti, then transfer to a large warm bowl. Add sauce and toss well. Serve on four warm plates, topping each portion with 1 tablespoon of cheese.
Serving size: 2 cups pasta, 1 cup sauce
Calories: 465
Fat: 3.7 g
Cholesterol: 3.9 mg
Carbohydrate: 95.9 mg
Protein: 21.3 g
Sodium: 702.9 mg
TIP: The basic marinara sauce in this recipe can be enhanced in many ways. Add sliced mushrooms, bell peppers, frozen artichoke hearts, broccoli or cauliflower florets, or sliced zucchini to create a new pasta sauce.
CHILI-RUBBED STEAKS AND PAN SALSA
8 Ounces ½ -inch-thick steaks, such as rib-eye, trimmed of fat and cut into 2 portions
1 Teaspoon chili powder
½ Teaspoon salt
2 Tomatoes, diced
1 Teaspoon olive oil (extra virgin)
2 Teaspoons lime juice
1 Tablespoon chopped fresh cilantro
Sprinkle both sides of steak with chili powder and ¼ teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa.
Add tomatoes, lime juice, and the remaining ¼ teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve the steaks topped with the salsa and a green or mixed salad, if you like.
Serving size: 1 Steak
Calories: 174
Fat: 9 g
Cholesterol: 60 mg
Carbohydrate: 4 g
Protein: 20 g
Sodium: 336 mg
HEARTY BARLEY-LENTIL SOUP
5 Cups vegetable broth, or more if needed
1 Cup canned diced tomatoes
1 Cup diced onion
1 Cup diced celery
1 Cup diced potato
¾ Cup dried lentils
½ Cup diced carrot
½ Cup diced green beans
½ Cup pearl barley
1 Cup diced zucchini
½ Cup dried elbow macaroni
1 Dash salt and pepper each, or to taste
In a large soup pot, combine 5 cups vegetable broth, tomatoes, onion, celery, potato, lentils, carrots, green beans, and barley. Bring to a simmer over moderate heat. Cover, adjust heat to maintain a slow simmer, and cook 30 minutes. Add zucchini and macaroni. Cook, uncovered, until macaroni is done, about 15 minutes. Add additional broth if soup is too thick. Season with salt and pepper.
Serving size: 2 ¾ Cups
Calories: 290
Fat: 1.25 g
Cholesterol: 0 mg
Carbohydrate: 62.2 g
Protein: 10 g
Sodium: 165.5 mg (with no salt added)
TIP: You can substitutes ingredients as desired; split peas instead of lentils, brown rice in place of barley, cabbage instead of zucchini etc.
VEGETABLE CHICKEN STIR-FRY
2 Tablespoons olive oil (extra virgin)
1 Pound boneless skinless chicken breast halves or thighs, cut into 1-inch pieces
3 Cups cut-up assorted vegetables (bell peppers, broccoli flowerets, shredded carrots etc.)
1 Garlic clove, finely chopped
½ Cup stir-fry sauce
Heat 1 tablespoon of the oil in 12-inch skillet or wok over high heat. Add chicken; stir-fry about 3 minutes or until no longer pink in center. Remove from skillet. Heat remaining 1 tablespoon oil in skillet. Add vegetables and garlic; stir-fry about 2 minutes or until vegetables are crisp-tender. Add chicken and stir-fry sauce. Cook and stir about 2 minutes or until hot.
Serving size: ¼ of skillet
Calories: 250
Fat: 11 g
Cholesterol: 70 mg
Carbohydrate: 12 g
Protein: 28 g
Sodium: 1,470 mg
TIP: Substitute chicken with 1 pound beef (boneless sirloin steak), cut into 1-inch pieces.
MEXICAN CHICKEN AND BEANS
1 Pound chicken breast strips for stir-fry
1 Package (1.25 oz) taco seasoning mix
1 Can (15 oz) black or pinto beans, drained, rinsed
1 Can (11 oz) Mexicorn (whole kernel corn with red and green peppers, undrained)
¼ Cup water
4 Tortillas, if desired
Spray 10-inch skillet with cooking spray. Add chicken to skillet; cook over medium-high heat 8 to 10 minutes, stirring occasionally, until no longer pink in center. Stir in seasoning mix, beans, corn and water. Cook over medium-high heat 8 to 10 minutes, stirring frequently, until sauce is slightly thickened. Serve with tortillas.
Serving size: ¼ of skillet
Calories: 340
Fat: 5 g
Cholesterol: 70 mg
Carbohydrate: 48 g
Protein: 37 g
Sodium: 830 mg
TIP: If you can’t find chicken strips, just get regular chicken breasts or thighs and cut it in strips yourself.
BLACK BEAN SOUP
1 Cup diced onion
2 Garlic cloves, minced
1¼ Cups vegetable broth, or more to taste
2 (15-ounce) cans black beans
1 (15-ounce) can diced tomatoes
1 Cup diced peeled baking potato
½ Teaspoon dried thyme
½ Teaspoon dried cumin
½ Teaspoon Tabasco sauce, or to taste
Garnishes: Diced red onion or green onion; minced cilantro or parsley
Combine onion, garlic, and ¼ cup vegetable broth in a large pot. Bring to a simmer and simmer until onions are softened, about 5 minutes. Add 1 cup of broth, black beans with their juice; tomatoes, potatoes, thyme, and cumin. Bring to a simmer, cover, adjust heat to maintain a simmer, and cook until potatoes are tender, about 25 minutes. Thin soup if necessary with a little more vegetable broth. Add Tabasco. Taste and adjust seasoning. Serve hot, topping each portion with some of the onion and herbs, or pass the garnishes separately at the table.
Serving size: 1½ Cups
Calories: 164
Fat: 0.7 g
Cholesterol: 0 mg
Carbohydrate: 32.5 g
Protein: 8.6 g
Sodium: 578 mg
SHISH KEBAB
2 Tablespoons olive oil (extra virgin)
½ Cup chicken broth
1 Lemon
¼ Cup red table wine
1 Teaspoon garlic
¼ Teaspoon salt
1/8 Teaspoon black pepper
½ Teaspoon rosemary
2 Pounds lean and boneless lamb
24 Cherry tomatoes
24 Mushrooms
24 Small onions (or cut larger onions in halves or quarters)
Combine oil, broth, wine, lemon juice, garlic, salt, rosemary, and pepper. Pour over lamb, tomatoes, mushrooms, and onions. Marinate in refrigerator for several hours or overnight. Put together skewers of lamb, onions, mushrooms, and tomatoes. Broil 3 inches from heat for 15 minutes, turning every 5 minutes. Serves 8. Add salad to complete.
Serving size: 1 Shish Kebab
Calories: 274
Fat: 12 g
Cholesterol: 75 mg
Carbohydrate: 16 g
Protein: 26 g
Sodium: 207 mg
ROASTED CHICKEN SOUTHWESTERN STYLE
1 Whole broiler-fryer chicken, about 3 pounds
¼ Cup butter or margarine, melted
2 Teaspoons chopped fresh sage leaves or ½ teaspoon dried sage leaves, crumbled
1 Teaspoon chili powder
½ Teaspoon ground coriander
¼ Teaspoon ground red pepper (cayenne)
2 Garlic cloves, minced
Heat oven to 375F. Fold wings of chicken across back with tips touching. Tie or skewer drumsticks to tail. Place chicken, breast side up, on rack in shallow roasting pan, Insert meat thermometer so tip is in thickest part of inside thigh muscle and does not touch bone.
Roast uncovered 30 minutes. Mix remaining ingredients; brush generously over chicken. Roast uncovered about 1 hour, brushing 1 or 2 times with butter mixture, until thermometer reads 180F and juice of chicken is no longer pink when center of thigh is cut. Let stand about 15 minutes for easier carving.
Serving size: 1/6 of chicken
Calories: 300
Fat: 21 g
Cholesterol: 85 mg
Carbohydrate: 1 g
Protein: 27 g
Sodium: 170mg
TIP: Place in center of serving platter, surround with a variety of vegetables, like carrots, beans, zucchini, squash, broccoli, cauliflower.
SALMON WITH CREAMY CAPER-AND-LEMON SAUCE
1 Pound center-cut salmon fillet, skinned and cut into 4 portions
1 Cup dry white wine, divided
2 Teaspoons olive oil (extra virgin)
2 Tablespoons lemon juice
1 Large shallot, minced
4 Teaspoons capers, rinsed
¼ Cup reduced-fat sour cream
¼ Teaspoon salt
1 Tablespoon chopped fresh dill (or 1 teaspoon dried dill)
Place salmon in a large skillet. Add ½ cup wine and enough water to just cover the salmon. Bring to a boil over high heat. Reduce to a simmer, turn the salmon over, cover and cook for 5 minutes. Remove from the heat. Meanwhile, heat oil in a medium skillet over medium-high heat. Add shallot and cook, stirring, until fragrant, about 30 seconds. Add the remaining ½ cup wine, boil until slightly reduced, about 1 minute. Stir in lemon juice and capers; cook 1 minute more. Remove from the heat; cook 1 minute more. Remove from the heat; stir in sour cream and salt. To serve, top the salmon with sauce and garnish with dill.
Serving size: ¼ of salmon
Calories: 304
Fat: 16 g
Cholesterol: 73 mg
Carbohydrate: 4 g
Protein: 23 g
Sodium: 307 mg
TIP: Serve with vegetables like snow peas or roasted asparagus and brown rice or a salad.
CHICKEN TERIYAKI (GRILLED)
Teriyaki marinade:
½ Cup dry sherry or orange juice
½ Cup soy sauce
2 Tablespoons sugar
2 Tablespoons olive oil (extra virgin)
2 Teaspoons grated gingerroot or ½ teaspoon ground ginger
2 Garlic cloves, crushed
Chicken:
8 Bone-in chicken breast halves (about 3 pounds)
In shallow glass or plastic dish, mix all Teriyaki marinade ingredients. Add chicken; turn to coat with marinade. Cover dish and refrigerate, turning chicken occasionally, at least 1 hour but no longer than 24 hours.
Heat coals or gas grill for direct heat. Remove chicken from marinade; reserve marinade. Cover and grill chicken, skin sides up, 5 to 6 inches from medium heat 15 minutes. Turn chicken. Cover and grill 10 to 20 minutes longer, turning and brushing 2 or 3 times with marinade, until juice of chicken is no longer pink when centers of thickest pieces are cut. Discard any remaining marinade.
Serving size: 1 Chicken breast
Calories: 220
Fat: 10 g
Cholesterol: 75 mg
Carbohydrate: 4 g
Protein: 28 g
Sodium: 790 mg
TIP: Serve with baby carrots, grilled pineapple and brown rice. Leftovers? No problem: Cut chicken into thin strips, wrap in tortillas, add shredded lettuce and salsa if desired and have for lunch the next day!
SPINACH-STUFFED SOLE
1½ Pounds fish, fillet of sole
1 Teaspoon olive oil (extra virgin)
½ Pound fresh mushrooms, sliced
½ Pound fresh spinach
¼ Teaspoon oregano leaves
1 Garlic clove, minced
2 Tablespoons dry sherry
4 Ounces part-skim mozzarella cheese
Preheat oven to 400F. Coat 10- by 6-inch baking dish with nonstick cooking spray. Heat oil in skillet and sautee mushrooms until tender, about three minutes. Add spinach and continue cooking for one minute or until spinach is barely wilted. Remove from heat and drain liquid into prepared baking dish. Add oregano and garlic to drained sautéed vegetables. Stir to mix ingredients. Divide vegetable mixture evenly among fillets and place in center of each. Roll each fillet around mixture and place seam-side down in prepared baking dish. Sprinkle with sherry, then grated mozzarella cheese. Bake for 15 to 20 minutes or until fish flakes easily. Lift out with slotted spoon.
Serving size: ¼ of dish
Calories: 273
Fat: 9 g
Cholesterol: 95 mg
Carbohydrate: 6 g
Protein: 39 g
Sodium: 163 mg
TIP: Serve with vegetables, like carrots and peas and brown rice.
PORK CHOPS (OVEN-BARBECUED)
1 ¾ Pounds bone-in, ¾-inch-thick pork rib chops, trimmed of fat
¼ Freshly ground pepper
¼ Teaspoon salt
3 Teaspoons canola oil, divided
1 Medium onion, diced
1 Garlic clove, minced
1/3 Cup orange juice
½ Cup barbecue sauce
Preheat oven to 400F. Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large ovenproof skillet over high heat. Add the pork chops and cook until beginning to brown, 1 to 2 minutes per side. Transfer to a plate. Add the remaining 1 teaspoon oil to the pan. Add onion and cook, stirring, until softened, 3 to 4 minutes. Stir in garlic and cook, stirring, until fragrant, 30 seconds. Add orange juice and cook until most of the liquid has evaporated, 30 seconds to a minute. Stir in barbecue sauce. Return the pork chops to the pan, turning several times to coat with the sauce. Transfer the pan to the oven and bake until the pork chops are barely pink in the middle and an instant-read thermometer registers 145F, 6 to 10 minutes. Serve the sauce over the pork chops. Serve with vinegary coleslaw and cornbread.
Serving size: 1 Pork Chop
Calories: 250
Fat: 11 g
Cholesterol: 69 mg
Carbohydrate: 10 g
Protein: 27 g
Sodium: 452 g
BEEF STROGANOFF
1 Pound beef (lean top round steak)
2 Teaspoons olive oil (extra virgin)
¾ Tablespoon onion, chopped
1 Pound mushrooms, sliced
¼ Teaspoon salt
¼ Teaspoon ground nutmeg
½ Teaspoon dried basil
¼ Cup white wine
1 Cup low-fat plain yogurt
6 Cups elbow macaroni
Cut beef into 1-inch cubes. Heat 1 teaspoon oil in nonstick skillet. Sautee onion for two minutes. Add beef and sautee for five minutes more. Turn to brown evenly. Remove from pan and keep hot. Add remaining oil to pan and sautee mushrooms. Add beef and onions to pan with seasonings. Add wine and yogurt, and gently stir in. Heat, but do not boil. If thickening is desired, take a small amount of wine and yogurt broth and put aside to cool. Stir in cornstarch. Add some warm broth to cornstarch paste and stir. Then, add cornstarch mixture to pan. Serve with macaroni and salad.
Serving size: 1/5 of beef with 1¼ cup pasta
Calories: 499
Fat: 10 g
Cholesterol: 80 mg
Carbohydrate: 58 g
Protein: 41 g
Sodium: 200 mg
ORANGE-ALMOND CHICKEN
1 Cut-up whole chicken (3 to 3½ pounds)
½ Cup flour
½ Teaspoon salt
¼ Teaspoon pepper
2 Tablespoons olive oil (extra virgin)
3 Cups sliced fresh mushrooms (8 ounces)
¼ Cup orange juice
¼ Cup almond-flavored liqueur or orange juice
2 Tablespoons sliced almonds
2 Tablespoons chopped fresh cilantro or parsley
Mix flour, salt and pepper. Coat chicken with flour mixture. Heat oil in 12-inch skillet or Dutch oven over medium heat until hot. Cook chicken in oil about 15 minutes, turning occasionally, until brown on all sides. Cover and cook over low heat about 20 minutes or until juice is no longer pink when centers of thickest pieces are cut. Remove chicken from skillet with tongs; keep warm.
Drain all but 1 tablespoon drippings from skillet. Cook mushrooms in 1 tablespoon drippings over medium heat about 2 minutes, stirring occasionally, until tender. Remove mushrooms from skillet. Heat skillet over medium-high heat. Add orange juice and liqueur. Cook 1 to 2 minutes, stirring constantly and scraping up any brown bits, until mixture is slightly thickened. Stir in mushrooms; heat through. Serve mushroom mixture over chicken. Sprinkle with almonds and cilantro. Serve with steamed broccoli and wild rice.
Serving size: 1/6 of dish
Calories: 340
Fat: 19 g
Cholesterol: 85 mg
Protein: 29 g
Sodium: 280 mg
TUNA SALAD, MIDDLE EASTERN STYLE
1 6-ounce can solid white tuna in water, drained and flaked
1/3 Cup nonfat plain yogurt
2 Tablespoons tahini or fruity extra-virgin olive oil
1 Teaspoon lemon juice
2 Garlic cloves, very finely chopped
1 Teaspoon ground cumin
1 8-ounce can chickpeas (¾ cup), drained and rinsed
¼ Cup chopped flat-leaf parsley
1 Dash salt and freshly ground pepper each, or to taste
Whisk together yogurt, tahini (or olive oil), lemon juice, garlic and cumin in a bowl. Stir in tuna, chickpeas and parsley and season with salt and pepper. Serve in a whole-wheat pita pocket with fresh spinach and sliced red onion.
Serving size: 1/3 of tuna salad
Calories: 212
Fat: 7 g
Cholesterol: 18 mg
Carbohydrate: 17 g
Protein: 21 g
Sodium: 314 mg
MEXICAN PORK (IN SLOW COOKER)
1 Pound boneless pork loin roast, cut into 1-inch pieces
2¼ Cups chunky salsa
1 Can (4.5 oz) chopped green chilies, drained
1 Can (15 oz) black beans, drained, rinsed
1 Cup shredded Monterey Jack cheese (4 oz), if desired
In 3 ½- to 4-quart slow cooker, mix pork, salsa and chilies. Cover; cook on low heat setting 6 to 8 hours. Stir in beans. Cover; cook on low heat setting about 5 minutes or until beans are hot. Sprinkle with Monterey Jack or Cheddar cheese, if desired. Serve over brown rice or tortilla chips (top with a dollop of guacamole or sour cream).
Serving size: ¼ of dish
Calories: 370
Fat: 10 g
Cholesterol: 70 mg
Carbohydrate: 39 g
Protein: 33 g
Sodium: 1,550 mg
LEMON- AND PARMESAN-CRUSTED SALMON
1¼ Pounds salmon fillet
2 Tablespoons butter or margarine, melted
¼ Teaspoon salt
¾ Cup fresh white bread crumbs, 1 slice
¼ Cup grated Parmesan cheese
2 Tablespoons thinly sliced green onions
2 Teaspoons grated lemon peel
¼ Teaspoon dried thyme leaves
Heat oven to 375F. Spray shallow baking pan with cooking spray. Pat salmon dry with paper towel. Place salmon, skin side down, in pan; brush with 1 tablespoon of the butter. Sprinkle with salt. Mix bread crumbs, cheese, onions, lemon peel and thyme in small bowl. Stir in remaining 1 tablespoon butter. Press bread crumb mixture evenly on salmon. Bake uncovered 15 to 25 minutes or until salmon flakes easily with fork. Serve immediately with vegetables like asparagus or green beans or a salad.
Serving size: ¼ of salmon fillet
Calories: 290
Fat: 16 g
Cholesterol: 115 mg
Carbohydrate: 4 g
Protein: 33 g
Sodium: 420 mg
EASY HAM (CHICKEN, TURKEY OR BEEF) BAKE
¾ Cup cut-up cooked ham, chicken, turkey or beef
1½ Cups frozen broccoli cuts
¼ Cup canned condensed 98% fat-free cream of mushroom soup
¼ Cup canned condensed Cheddar cheese soup
¼ Cup fat-free (skim) milk
½ Bisquick Heart-Smart mix
1/3 Cup fat-free (skim) milk
Heat oven to 425F. Spray 1-quart casserole with cooking spray. In casserole, mix broccoli, soups, ¼ cup milk and the ham. Microwave on high for 3 minutes; stir. In small bowl, stir Bisquick mix and 1/3 cup milk until blended. Pour evenly over soup mixture. Bake uncovered 20 to 23 minutes or until crust is light golden brown. Let stand 5 minutes before serving.
Serving size: 1/3 of dish
Calories: 210
Fat: 7 g
Cholesterol: 25 mg
Carbohydrate: 23 g
Protein: 14 g
Sodium: 1,090 mg
TIP: Serve with grapes, pineapple, oranges or melon.
BEEF WITH BABY BROCCOLI AND WILD MUSHROOMS
1 Pound boneless sirloin steak
¾ Cup beef broth
2 Garlic cloves, finely chopped
8 Ounces baby broccoli or regular broccoli, cut into flowerets and stems cut into 1-inch pieces
1 Package (8 ounces) fresh shiitake mushrooms, cut into fourths (3 cups)
6 Ounces fresh crimini mushrooms, sliced (2 cups)
2 Tablespoons dry sherry or apple juice
1 Tablespoon soy sauce
1 Teaspoon cornstarch
1 Package (10 ounces) curly Chinese or Japanese noodles
Cut beef with grain into 2-inch strips; cut strips across grain into 1/8-inch slices. Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Add beef and garlic; stir-fry 4 to 5 minutes or until beef is brown. Remove from skillet. Add broccoli and ½ cup of the broth to skillet. Heat to boiling; reduce heat to medium. Cover and cook about 2 minutes or until broccoli is crisp-tender.
Add mushrooms, sherry and soy sauce. Cover and cook 2 to 3 minutes, stirring occasionally, until mushrooms are tender. Stir in beef. Mix cornstarch and remaining ¼ cup broth; stir into beef mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Meanwhile, cook and drain noodles as directed on package. Divide noodles among bowls. Top with beef mixture.
Serving size: ¼ of dish
Calories: 440
Fat: 5 g
Cholesterol: 60 mg
Carbohydrate: 63 g
Protein: 36 g
Sodium: 490 mg
TIP: You can substitute with a variety of other fresh mushrooms.
BAVARIAN PORK CHOPS AND SAUERKRAUT
6 Pork loin or rib chops, ¾-inch thick
1 Can (16 ounces) sauerkraut, undrained
1 Cup thinly sliced carrots
¾ Cup chopped onion
½ Cup water
¼ Cup uncooked barley
½ Cup barbecue sauce
Heat oven to 350F. In un-greased 2-quart casserole or 11x7-inch glass baking dish, mix sauerkraut, carrots, onion, water and barley. Place pork chops on sauerkraut mixture. Spoon barbecue sauce on top of chops. Cover and bake 1¼ to 1½ hours or until pork is no longer pink in center. Serve with beets and dark bread, if desired.
Serving size: 1 Chop and 1/6 of sauerkraut
Calories: 195
Fat: 9 g
Cholesterol: 45 mg
Carbohydrate: 14 g
Protein: 17 g
Sodium: 870 mg
BAKED ORANGE ROUGHY
1 Pound orange roughy fillet
2 Tablespoons butter or margarine
2/3 Cup Original or Reduced Fat Bisquick mix
¼ Cup yellow cornmeal
½ Teaspoon lemon pepper seasoning salt
½ Teaspoon salt
1 Egg
2 Tablespoons water
Heat oven to 425F. Melt butter in rectangular pan; 13x9x2 inches, in oven. Stir Bisquick mix, cornmeal, lemon pepper, seasoning salt and salt. Mix egg and water. Dip fish into egg mixture, then coat with Bisquick mixture. Place In pan. Bake uncovered 10 minutes. Turn fish with spatula, bake 15 minutes longer or until fish flakes easily with fork. Serve with coleslaw or brown rice and vegetables.
Serving size: ¼ of fish
Calories: 235
Fat: 10 g
Cholesterol: 110 mg
Carbohydrate: 15 g
Protein: 22 g
Sodium: 66o mg
TIP: You can substitute orange roughy with any mild-flavored fish, such as cod, sole, or catfish.
SPICY PECAN-CRUSTED CHICKEN
4 Boneless, skinless chicken breasts (1¼ pounds), trimmed
¼ Cup plain dry breadcrumbs
½ Cup pecan halves or pieces
1½ Teaspoons freshly grated orange zest
½ Teaspoon salt
¼ Teaspoon ground chipotle pepper
1 Egg white
2 Teaspoons water
1 Tablespoon canola oil, divided
Working with one piece of chicken at a time, place between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even ¼-inch thickness. Place pecans, breadcrumbs, orange zest, salt and ground chipotle in a food processor and pulse until the pecans are finely ground. Transfer the mixture to a shallow dish. Whisk egg white and water in a shallow dish until combined. Dip each chicken breast in the egg white mixture, then dredge both sides in the pecan mixture
.
Heat 1½ teaspoons oil in a large nonstick skillet over medium heat. Add half the chicken and cook until browned on the outside and no longer pink In the middle, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm. Carefully wipe out the pan with a paper towel and add the remaining oil. Cook the remaining chicken, adjusting the heat as needed to prevent scorching. Serve immediately, with mashed potatoes and a spinach salad, if desired.
Serving size: 1 Chicken breast
Calories: 281
Fat: 15 g
Cholesterol: 66 mg
Carbohydrate: 7 g
Protein: 29 g
Sodium: 429 mg
CHINESE PORK AND PASTA
½ Pound pork tenderloin
1 Tablespoon soy sauce
1 Teaspoon honey or packed brown sugar
1 Can (8 ounces) pineapple chunks in juice, drained and juice reserved
2 Garlic cloves, finely chopped
1 Tablespoon cornstarch
4 Ounces uncooked vermicelli (whole wheat)
2 Teaspoons dark sesame oil
¼ Cup fat-free chicken broth
½ Medium onion, sliced
1 Medium red bell pepper; chopped (1 cup)
4 Large stalks bok choy, chopped
4 Ounces snow (Chinese) pea pods, strings removed
Cut pork Into ¼-inch slices. In medium glass bowl, mix reserved pineapple juice, soy sauce, honey, garlic and cornstarch. Stir in pork. Cover and refrigerate 1 hour. Cook and drain vermicelli as directed on package. Spray wok or 10-inch nonstick skillet with cooking spray; heat over medium-high heat. Add oil; rotate wok to coat side. Add pork; cook and stir 2 minutes. Remove pork. Add broth, onion, bell pepper and bok choy to wok; cook and stir 6 minutes. Add pea pods, pineapple and vermicelli. Cook 2 minutes, stirring constantly. Add pork. Cook about 1 minute, stirring constantly, until sauce is thickened and pork is no longer pink in center.
Serving size: ¼ of dish
Calories: 255
Fat: 3 g
Cholesterol: 35 mg
Carbohydrate: 41 g
Protein: 19 g
Sodium: 330 mg
TIP: Whole wheat pasta has three times the fiber of regular pasta.
Substitution: Use 1 cup sliced celery for the bok choy.
TILAPIA SALAD, CUBAN-STYLE
Tilapia and salad:
4 Tilapia or other mild-flavored fish fillets (cod or sole), about 5-ounce each
2 Tablespoons lime juice
½ Teaspoon seasoned salt
4 Cups mixed salad greens
2 Cups fresh or canned (drained) pineapple chunks
¼ Cup fresh mint leaves
Dressing:
½ Cup pineapple juice
1 Teaspoon grated lime peel
2 Tablespoons lime juice
1 Tablespoon canola oil
¼ Teaspoon seasoned salt
In 1-cup glass measuring cup, beat all dressing ingredients with wire whisk. Set oven control to broil. On rack in broiler pan, place fish; spray tops of fish with cooking spray. Sprinkle tops of fish with 2 tablespoons lime juice and the seasoned salt. Broil with tops 4 to 6 inches from heat 6 to 8 minutes or until fish flakes easily with fork. Meanwhile, on each of 4 plates, arrange 1 cup salad greens. Divide pineapple among plates. Place fish on or next to greens. Sprinkle greens and fish with mint. Serve with dressing.
Serving size: 1 fish fillet
Calories: 230
Fat: 5 g
Cholesterol: 75 mg
Carbohydrate: 17 g
Protein: 28 g
Sodium: 390 mg
GRILLED TERIYAKI PORK TENDERLOIN AND PINEAPPLE
ATTENTION: Pork tenderloin needs to refrigerate in marinade for at least 8 hours!
Pork:
2 Pork tenderloins (about ¾ pound each)
1 Pineapple, peeled and cut into ½-inch slices (or 2 8-ounce cans of sliced pineapples, drained)
Teriyaki Marinade:
¼ Cup soy sauce
¼ Cup olive oil (extra virgin)
2 Tablespoons ketchup
1 Tablespoon white vinegar
¼ Teaspoon pepper
2 Garlic cloves, finely chopped
Mix all Teriyaki Marinade ingredients. Fold thin end of each pork tenderloin under, so pork is an even thickness; secure with toothpicks. Place pork in resealable plastic food-storage bag or shallow glass or plastic dish. Pour marinade over pork, turn pork to coat with marinade. Seal bag or cover dish and refrigerate at least 8 hours but no longer than 24 hours, turning pork occasionally. Brush grill rack with vegetable oil. If using charcoal grill, place drip pan directly under grilling area and arrange coals around edge of firebox. Heat coals or gas grill for indirect heat.
Remove pork from marinade; reserve marinade. Cover and grill pork over drip pan or over unheated side of gas grill and 4 to 5 inches from medium heat 25 to 30 minutes, brushing occasionally with marinade and turning once, until pork is slightly pink in center. Cut pineapple slices in half. Add pineapple to grill for last 2 to 4 minutes of grilling, brushing with marinade and turning once. Discard any remaining marinade. Remove toothpicks from pork. Cut pork across grain into thin slices. Serve with pineapple.
Serving size: 1/6 of pork loin and pineapple
Calories: 255
Fat: 12 g
Cholesterol: 70 mg
Carbohydrate: 12 g
Protein: 26 g
Sodium: 580 mg
GRILLED HONEY-MUSTARD PORK CHOPS
4 Pork butterfly loin chops, ½-inch thick (1 pound)
¼ Cup honey
2 Tablespoons Dijon mustard
1 Tablespoon orange juice
1 Teaspoon chopped fresh tarragon leaves or ¼ teaspoon dried tarragon leaves
1 Teaspoon cider vinegar
½ Teaspoon white wine vinegar
1 Dash of onion powder
Heat oven or gas grill for direct heat. Mix all ingredients except pork in small bowl. Cover and grill pork 4 to 5 inches from medium heat 10 to 12 minutes, brushing occasionally with honey mixture and turning once, until pork is slightly pink in center. Discard any remaining honey mixture. Serve with vegetables or salad.
Serving size: 1 chop
Calories: 205
Fat: 7 g
Cholesterol: 55 mg
Carbohydrate: 15 g
Protein: 20 g
Sodium: 180 mg
SPICY PEANUT CHICKEN
1 Pound boneless skinless chicken thighs or breast halves, cut into ¾-inch pieces
¼ Cup chicken broth
1 Tablespoon cornstarch
1 Tablespoon sugar
2 Tablespoons soy sauce
1 Tablespoon white vinegar
¼ Teaspoon ground red pepper (cayenne)
1 Tablespoon olive oil (extra virgin)
1 Garlic clove, finely chopped
1 Teaspoon grated gingerroot (or ¼ teaspoon ginger powder)
1 Medium red bell pepper, cut into ¾-inch pieces
1/3 Cup dry-roasted peanuts
2 Medium green onions, thinly sliced (2 tablespoons)
Mix broth, cornstarch, sugar, soy sauce, vinegar and red pepper; set aside. Heat wok or 12-inch skillet over high heat. Add oil; rotate wok to coat side. Add chicken, garlic and gingerroot; stir-fry about 3 minutes or until sauce is thickened. Stir in peanuts. Sprinkle with onions. Serve with brown rice and salad, if desired.
Serving size: ¼ of dish
Calories: 320
Fat: 19 g
Cholesterol: 70 mg
Carbohydrate: 11 g
Protein: 28 g
Sodium: 580 mg
TIP: Fill whole wheat pitas with leftover spicy peanut chicken for next day’s lunch.
FLAVORFUL MEAT LOAF
1 Pound extra-lean ground beef
½ Cup tomato paste
¼ Cup red bell peppers, chopped
¼ Cup green bell peppers, chopped
¼ Cup onion, chopped
1 Cup tomatoes, diced
½ Teaspoon mustard
¼ Teaspoon black ground pepper
½ Teaspoon red ground pepper (cayenne)
2 Garlic cloves, minced
2 Stalks green onions, chopped
½ Teaspoon ground ginger
1/8 Teaspoon ground nutmeg
1 Teaspoon grated orange peel
½ Teaspoon thyme
¼ Cup dry bread crumbs
Mix all ingredients together. Place in 1-pound loaf pan (preferably with drip rack) and bake covered at 350F for 50 minutes. Uncover pan and continue baking for 12 minutes. Serve with vegetables, like green beans, and mashed potatoes, if desired.
Serving size: 1/6 of meat loaf
Calories: 193
Fat: 9 g
Cholesterol: 45 mg
Carbohydrate: 11 g
Protein: 17 g
Sodium: 91 mg
RANCH CHICKEN
4 Boneless, skinless chicken breast halves (1 pound)
¼ Cup ranch dressing
1/3 Cup dry bread crumbs (any flavor)
2 Tablespoons olive oil (extra virgin)
Dip chicken into dressing, then coat with bread crumbs. In 10-inch skillet, heat oil over medium-high heat. Cook chicken in oil 10 to 15 minutes, turning once, until outside is golden brown and juice is no longer pink when centers of thickest pieces are cut. Serve with choice of vegetables.
Serving size: 1 Chicken breast
Calories: 305
Fat: 18 g
Cholesterol: 80 mg
Carbohydrate: 8 g
Protein: 28 g
Sodium: 290 mg
BEEF WITH GREENS AND RED POTATOES
1 Pound beef (top round steak)
1½ Teaspoons oregano
1 Tablespoon paprika
½ Teaspoon chili powder
¼ Teaspoon garlic powder
¼ Teaspoon black pepper
1/8 Teaspoon ground red pepper (cayenne)
1/8 Teaspoon dry mustard
8 Red potatoes
3 Cups onions, sliced
2 Cups beef broth
2 Garlic cloves
2 Large carrots, cut in small pieces
2 Bunches mustard greens
Partially freeze beef. Thinly slice across grain into long strips 1/8-inch thick and 3 inches wide. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with spice mixture.
Spray large, heavy skillet with nonstick coating. Preheat pan over high heat. Add meat and cook, stirring, for five minutes. Then add potatoes, onion, broth, and garlic, and cook covered over medium heat for 20 minutes. Stir In carrots, lay greens over top, and cook covered until carrots are tender, about 15 minutes. Serve in large serving bowl with crusty bread for dunking.
Serving size: 1/6 of dish
Calories: 340
Fat: 5 g
Cholesterol: 64 mg
Carbohydrate: 45 g
Protein: 30 g
Sodium: 109 mg
MOROCCAN CHICKEN WITH OLIVES
1 Cut-up whole chicken (3 to 3½ pounds)
¼ Cup chopped fresh cilantro
1 Tablespoon paprika
2 Teaspoons ground cumin
½ Teaspoon salt
½ Teaspoon ground turmeric
½ Teaspoon ground ginger
2 Garlic cloves, finely chopped
1/3 Cup all-purpose flour
½ Cup water
¼ Cup lemon juice
1 Teaspoon chicken bouillon granules
½ Cup Kalamata or Greek olives
1 Medium lemon, sliced
Heat oven to 350F. Stir together cilantro, paprika, cumin, salt, turmeric, ginger and garlic. Rub mixture on all sides of chicken. Coat chicken with flour. Place chicken in ungreased rectangular baking dish, 13x9z2 inches. Stir together water, lemon juice and bouillon granules, pour over chicken. Add olives and lemon slices. Bake uncovered about 1 hour, spooning liquid over chicken occasionally, until juice of chicken is no longer pink when centers of thickest pieces are cut. Serve with couscous with raisins or brown rice and Middle Eastern flatbread.
Serving size: 1/6 of dish
Calories: 280
Fat: 15 g
Cholesterol: 85 mg
Carbohydrate: 9 g
Protein: 28 g
Sodium: 600 mg
SMOTHERED ORANGE ROUGHY
½ Pound orange roughy fillet
1 Teaspoon walnut, avocado or vegetable oil
½ Cup lemon juice
1½ Teaspoons fresh marjoram leaves or ½ teaspoon dried marjoram leaves
1/8 Teaspoon salt
2 Medium tomatoes, chopped (¾ cup)
½ Bell pepper (yellow, orange or red), cut into rings
1 Small onion, sliced
Place fish in shallow glass dish. Mix lemon juice and walnut oil, pour over fish. Cover and refrigerate at least 15 minutes but no longer than 1 hour. Heat oven to 375F. Drain fish; discard marinade. Sprinkle fish with marjoram and salt. Place fish on 12- to 15-inch length of aluminum foil or parchment paper. Top with tomatoes, bell pepper and onion. Wrap fish in foil, sealing tightly. Place on cookie sheet. Bake about 15 minutes or until fish flakes easily with fork.
Serving size: ½ of fish fillet
Calories: 135
Fat: 2 g
Cholesterol: 60 mg
Carbohydrate: 8 g
Protein: 23 g
Sodium: 250 mg
SALMON-ASPARAGUS PIE
1 Can (6 ounces) salmon or tuna, drained and flaked
1 Pound asparagus, cut into 1-inch pieces (2 cups)
4 Medium green onions, thinly sliced (¼ cup)
1½ Cups shredded Swiss cheese (6 ounces)
½ Cup Original Bisquick mix
1 Cup milk
2 Eggs
1½ Teaspoons chopped fresh basil leaves or ½ teaspoon dried basil leaves
1/8 Teaspoon pepper
Heat oven to 400F. Grease 9-inch pie plate. Sprinkle asparagus, onions, ¾ cup of the cheese and the salmon in pie plate. Stir remaining ingredients until blended. Pour into pie plate. Bake 30 to 35 minutes or until knife inserted in center comes out clean. Sprinkle with remaining cheese. Bake about 2 minutes longer or until cheese is melted. Cool 5 minutes.
Serving size: 1 Slice, about 1/6 of pie
Calories: 235
Fat: 13 g
Cholesterol: 115 mg
Carbohydrate: 12 g
Protein: 19 g
Sodium: 410 mg
TIP: A 10-ounce package of frozen asparagus cuts, thawed and well drained, can be substituted for the fresh asparagus. Decrease milk to ¾ cup and increase Bisquick mix to ¾ cup.
SPICY PEPPER STEAK
1 Pound cut-up beef for stir-fry
1 Tablespoon chili or vegetable oil
1 Medium bell pepper, cut into ¾-inch squares
1 Medium onion, sliced
¼ Cup hoisin sauce
Heat wok or 12-inch skillet over high heat. Add oil, rotate wok to coat side. Add beef to wok; stir-fry about 2 minutes or until brown. Add bell pepper and onion; stir-fry about 1 minute or until vegetables are crisp-tender. Stir in hoisin sauce, cook and stir about 30 seconds or until hot. Serve with noodles or rice and salad, if desired.
Serving size: ¼ of dish
Calories: 205
Fat: 8 g
Cholesterol: 60 mg
Carbohydrate: 11 g
Protein: 24 g
Sodium: 300 mg
TIP: If you have left-overs, or you like to double the recipe, put the stir-fry in whole wheat pita pockets for next day’s lunch
GRILLED CREOLE SNAPPER
1½ Pounds red snapper, sole or flounder fillets, about ½-inch thick
2 Medium tomatoes, cut crosswise in half
1 Medium onion, cut into fourths
½ Medium green bell pepper, cut in half
4 Medium green onions, thinly sliced (¼ cup)
1½ Tablespoons red wine vinegar
½ Teaspoon dried thyme leaves
½ Teaspoon salt
¼ Teaspoon red pepper sauce
2 Tablespoons chopped fresh parsley
Heat coals or gas grill for direct heat. Spray large piece of heavy-duty aluminum foil with cooking spray. Place tomatoes, onion and bell papper in foil. Wrap foil securely around vegetables. Cover and grill foil packets, seam sides up, 4 to 6 inches from medium heat 6 minutes, turning once.
While vegetables are grilling, mix green onions, vinegar, thyme, salt and pepper sauce in medium bowl, set aside. Spray fish and hinged wire grill basket with cooking spray. Place fish in basket, add to grill with vegetables. Cover and grill fish 7 to 8 minutes, turning once, until fish flakes easily with fork. Place fish on serving platter, keep warm. Coarsely chop grilled vegetables. Toss vegetables, parsley and green onion mixture, spoon over fish. Serve with brown rice and salad, if desired.
Serving size: ¼ of fish
Calories: 180
Fat: 2 g
Cholesterol: 80 mg
Carbohydrate: 8 g
Protein: 33 g
Sodium: 440 mg
BEEF SALAD, MEDITERRANEAN STYLE
1 Pound beef, top sirloin steak
¼ Teaspoon salt
1/8 Teaspoon black pepper
1 Cup cherry tomatoes
½ Small red onion, sliced
4 Cups romaine lettuce
½ Cup feta cheese, crumbled
¼ Cup olive oil (extra virgin)
½ Teaspoon lemon peel
3 Tablespoon lemon juice
1 Tablespoon fresh oregano (or 1 teaspoon dried oregano)
2 Garlic cloves, minced
Beef Salad:
Trim fat from steak. Sprinkle steak with salt and pepper. Place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat until desired doneness, turning once halfway through broiling time. Allow 15 to17 minutes for medium-rare doneness (145F) or 20 to 22 minutes for medium doneness (160F). Thinly slice steak. Divide romaine among 4 dinner plates. Top with sliced meat, red onion, tomatoes, and feta cheese. Drizzle with Lemon Vinaigrette.
Lemon Vinaigrette:
In a screw-top jar combine ¼ cup olive oil; ½ teaspoon finely shredded lemon peel; 3 tablespoons lemon juice; 1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed; and 2 garlic cloves, minced. Cover and shake well. Season to taste with salt and black pepper. Makes about ½ cup.
Serving size: ¼ of beef salad
Calories: 198
Fat: 7 g
Cholesterol: 81 mg
Carbohydrate: 5 g
Protein: 27 g
Sodium: 365 mg
STUFFED CABBAGE
½ Pound lean ground beef
½ Pound ground turkey
1 Head cabbage
1 Small onion, minced
1 Slice whole-wheat bread
1 Tablespoon lemon juice
¼ Cup water
1/8 Teaspoon black pepper
1 Can (16 ounces) tomatoes, diced
1 Small onion
1 Cup water
1 Medium carrot
1 Tablespoon lemon juice
2 Tablespoons brown sugar
1 Tablespoon cornstarch
Rinse and core cabbage. Carefully remove 10 outer leaves, place in saucepan, and cover with boiling water. Simmer five minutes. Remove and drain cooked cabbage leaves on paper toweling. Shred half cup of raw cabbage and set aside. Brown ground beef and turkey and minced onion in skillet. Drain fat. Place cooked and drained meat mixture, bread crumbs, water, and pepper in mixing bowl.
Drain tomatoes, reserving liquid, and add half-cup tomato juice from can to meat mixture. Mix well, then place quarter-cup filling on each parboiled, drained cabbage leaf. Place folded side down in skillet. Add tomatoes, sliced onion, water, shredded cabbage, and carrot. Cover and simmer about 1 hour (or until cabbage is tender), basting occasionally. Remove cabbage rolls to serving platter; keep warm. Mix lemon juice, brown sugar, and cornstarch in small bowl. Add to vegetables and liquid in skillet and cook, stirring occasionally, until thickened and clear. Serve over cabbage rolls. Add brown rice to dish, if desired.
Serving size: 2 cabbage rolls
Calories: 257
Fat: 9 g
Cholesterol: 54 mg
Sodium: 266 mg
BAKED SPICY COD
1½ Pounds cod, perch or other medium-firm fish fillets, about ½-inch thick
¼ Cup all-purpose flour
¾ Cup cornmeal
½ Teaspoon salt
½ Teaspoon garlic powder
½ Teaspoon dried oregano leaves
½ Teaspoon ground red pepper (cayenne)
½ Teaspoon black pepper
½ Cup fat-free cholesterol-free egg product
1 Tablespoon margarine
Heat oven to 500F. Lightly grease cookie sheet. Cut fish fillets into 4x2-inch pieces. Mix remaining ingredients except egg product and margarine. Dip fish into egg product, then coat with cornmeal mixture. Place fish on cookie sheet. Drizzle margarine over fish. Bake 10 to 12 minutes, turning fish once, until golden brown. Serve with vegetables or salad and brown rice, if desired. Like it hot? Add hot sauce!
Serving size: 1/6 of fish fillets
Calories: 185
Fat: 3 g
Cholesterol: 50 mg
Carbohydrate: 18 g
Protein: 23 g
Sodium: 330 mg
BARBECUE PULLED PORK
1 Pound pork, lean tenderloin
¼ Teaspoon pepper, red flakes
½ Teaspoon black ground pepper
1 Tablespoon corn oil
1 Cup onion, chopped
2 Garlic cloves, minced
½ Cup barbecue sauce
¼ Cup water
1 Teaspoon vinegar
Heat the oven to 350F. Sear the whole tenderloin on all sides in a hot, nonstick skillet. Remove from the heat and season with the pepper and red pepper flakes. Cover the tenderloin with foil and bake for 25 minutes. Heat the oil in a medium saucepan and sautee the onion and garlic for 5 minutes. Add the barbecue sauce, water, and vinegar. Simmer for 10 minutes. Shred the pork with 2 forks. Add the pulled pork to the sauce. Serve on whole-wheat buns, with coleslaw, if desired.
Serving size: ¼ of pulled pork
Calories: 230
Fat: 8 g
Cholesterol: 65 mg
Carbohydrate: 13 g
Protein: 25 g
Sodium: 482 mg
GREEK BEEF AND ORZO
1 Pound extra-lean ground beef
½ Cup uncooked orzo or rosamarina pasta
1 Can (14 ½ ounces) stewed tomatoes, undrained
1 Medium celery stalk, sliced (½ cup)
½ Teaspoon salt
¼ Teaspoon ground red pepper (cayenne)
½ Cup fat-free plain yogurt
Cook beef in 10-inch nonstick skillet over medium-high heat about 6 minutes, stirring frequently, until brown; drain. Stir in remaining ingredients except yogurt. Heat to boiling; reduce heat. Cover and simmer about 12 minutes, stirring frequently, until liquid is absorbed and pasta is tender. Serve with yogurt.
Serving size: ¼ of dish (about 1¼ cups each)
Calories: 310
Fat: 13 g
Cholesterol: 70 mg
Carbohydrate: 23 g
Protein: 27 g
Sodium: 690 mg
TIP: Serve with whole-wheat pita bread.
VEGETABLE SOUP WITH MEATBALLS
½ Pound ground chicken
½ Pound lean ground beef
10 Cups water
1 Bay leaf
1 Small onion, chopped
½ Cup green bell pepper, sliced
1 Teaspoon dried mint
2 Small tomatoes, cut
½ Teaspoon oregano
4 Tablespoons instant flour
½ Teaspoon black pepper
½ Teaspoon salt
2 Garlic cloves, minced
2 Medium carrots, sliced
2 Cups cabbage, cut
2 Stalks celery, cut in small pieces
1 Package of frozen corn (10 ounces)
2 Medium zucchini, cut
1 Medium squash, cut
½ Cup cilantro, finely cut
In large pot, combine water, bay leaf, half of onion, green pepper, and half a teaspoon of mint. Bring to boil. In bowl, combine chicken, beef, other half of onion, tomato, oregano, flour, pepper, garlic, and salt. Mix well. Form 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30 to 45 minutes. Add carrots, squash, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini. Cook for another five minutes. Garnish with cilantro and rest of mint.
Serving size: 1/8 of soup
Calories: 161
Fat: 4 g
Cholesterol: 31 mg
Carbohydrate: 17 g
Protein: 13 g
Sodium: 193 mg
PORK CUTLETS WITH CUMBERLAND SAUCE
2 Thin-cut boneless pork chops (8 ounces), trimmed of fat
1 Teaspoon extra virgin olive oil
¼ Teaspoon salt
¼ Teaspoon freshly ground pepper
1 Small shallot, thinly sliced
½ Cup dry red wine
½ Teaspoon cornstarch
1½ Teaspoon red wine vinegar
1 Tablespoon red currant jelly
½ Teaspoon brown sugar (optional)
½ Teaspoon Dijon mustard
Heat oil in a medium skillet over medium-high heat. Season pork with salt and pepper, transfer to the pan and cook until browned and no longer pink in the middle, 1 to 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
Add shallot to the pan and cook, stirring constantly, until softened, 30 seconds to 1 minute. Add wine and bring to a boil, stirring constantly. Boil until reduced to about 2 tablespoons, 2 to 3 minutes. Whisk cornstarch and vinegar in a small bowl, whisk into the sauce. Cook, stirring, until thickened and glossy, about 30 seconds. Remove from the heat and stir in jelly, sugar (if using), mustard and any accumulated juices from the pork. Serve the pork with the sauce. Serve with roasted new potatoes and sautéed greens, if desired.
Serving size: 1 pork chop
Calories: 270
Fat: 9 g
Cholesterol: 65 mg
Carbohydrate: 11 g
Protein: 24 g
Sodium: 208 mg
GRILLED STEAK, ASIAN STYLE
ATTENTION: Steak needs to refrigerate in marinade for at least 4 hours!
1¼ Pounds beef, flank steak
1/3 Cup hoisin sauce
½ Cup beef broth
¼ Cup soy sauce, reduced-sodium
¼ Cup green onions, thinly sliced
3 Tablespoons dry sherry
1 Teaspoon fresh ginger (or ¼ teaspoon ginger powder)
4 Garlic cloves, minced
Trim fat from steak. Place steak in a resealable plastic bag set in a shallow dish. Combine broth, hoisin sauce, soy sauce, onions, sherry, ginger, and garlic; pour over steak. Seal the bag; turn to coat. Marinate in the refrigerator for 4 to 24 hours, turning bag occasionally.
Drain steak, discarding marinade. Grill on the rack of an uncovered grill directly over medium coals for 17 to 21 minutes or to medium doneness (160F), turning once. To serve, thinly slice steak across the grain. Serve with salad.
Serving size: 1/6 of total steak
Calories: 164
Fat: 7 g
Cholesterol: 38 mg
Carbohydrate: 3 g
Protein: 21 g
Sodium: 252 mg
STEAK SALAD PITAS
1 Pound top round steak, 1½-inches thick, trimmed
¼ Cup lemon juice
3 Tablespoons extra virgin olive oil
2 Teaspoons Dijon mustard
¼ Teaspoon salt, or to taste
1 Dash freshly ground pepper, or to taste
4 Cups romaine lettuce, chopped
1 Medium cucumber, diced
1 Large tomato, diced
8 4-inch whole-wheat pitas or four 8-inch pitas, split open
Position rack in upper third of oven; preheat broiler. Whisk lemon juice, oil, mustard, salt and pepper in a large bowl. Place steak in a shallow dish and pour half the dressing over it. Let marinate at room temperature, turning once, for 10 minutes.
Meanwhile, prepare the salad by adding lettuce, cucumber and tomato to the remaining dressing in the bowl; toss to coat. Transfer the meat to a broiling pan. Broil for 5 minutes on each side for medium-rare, or until it reaches desired doneness. Transfer to a cutting board, let rest for 3 minutes, then slice thinly against the grain. Mix the meat with the salad and fill each pita. Serve immediately.
Serving size: 2 pitas (4-inch each) or 1 pita (8-inch)
Calories: 410
Fat: 15 g
Cholesterol: 65 mg
Carbohydrate: 37 g
Protein: 33 g
Sodium: 529 mg
TIP: Warm pitas on the bottom rack of the oven while the steak is broiling.
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