1.
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Asian pork tenderloin
SERVES 4
Ingredients
- 2 tablespoons sesame seeds |
- 1 teaspoon ground coriander |
- 1/8 teaspoon cayenne pepper |
- 1/8 teaspoon celery seed |
- 1/2 teaspoon minced onion |
- 1/4 teaspoon ground cumin |
- 1/8 teaspoon ground cinnamon |
- 1 tablespoon sesame oil |
- 1 pound pork tenderloin, sliced
into four 4-ounce portions |
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Directions
Preheat the oven to 400°F. Lightly coat a baking dish with cooking spray.
In a heavy frying pan, add the sesame seeds in a single layer. Over low heat, cook the seeds stirring constantly until they look golden and give off a noticeably toasty aroma, about 1 to 2 minutes. Remove the seeds from the pan to cool.
In a bowl, add the coriander, cayenne pepper, celery seed, minced onion, cumin, cinnamon, sesame oil and toasted sesame seeds. Stir to mix evenly.
Place the pork tenderloin in the prepared baking dish. Rub the spices on both sides of the pork pieces. Bake until no longer pink, about 15 minutes. Or bake until a meat thermometer reaches 160 degrees (medium) or 170 degrees (well-done). Transfer the pork tenderloin to warmed plates. Serve immediately.
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Nutritional Analysis (per serving)
Serving size : 1 pancake |
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Calories 196 |
Monounsaturated fat 3 g |
Protein 25 g |
Cholesterol 74 mg |
Carbohydrate trace |
Sodium 57 mg |
Total fat 10 g |
Fiber 0 g |
Saturated fat 2 g |
Calcium 80 mg |
Potassium 442 mg |
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2.
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Baked chicken and wild rice with onion and tarragon
SERVES
6
Ingredients
- 6 chicken breast halves |
- 1 1/2 cups chopped celery |
- 1 1/2 cups whole pearl onions |
- 1 teaspoon fresh tarragon |
- 2 cups unsalted chicken broth |
- 1 1/2 cups dry white wine |
- 1 package long grain and wild
rice mix and seasoning packet |
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Directions
Preheat the oven to 300°F.
Remove skin and bones from chicken breasts and cut into 1/2- to 1-inch pieces. Combine the chicken, celery, pearl onions and tarragon plus 1 cup of the unsalted chicken broth in a nonstick frying pan. Cook on medium heat until the chicken and vegetables are tender, about 10 minutes. Set aside to cool.
In a baking dish, combine the wine, remaining 1 cup chicken broth, rice and seasoning packet. Let soak for 30 minutes.
Add the cooked chicken and vegetables to the baking dish. Cover and bake for 60 minutes. Check periodically and add more broth if the rice is too dry. Serve immediately.
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Nutritional Analysis (per serving)
Calories 300 |
Cholesterol 49 mg |
Protein 20 g |
Sodium 300 mg |
Carbohydrate 29 g |
Fiber 1 g |
Total fat 8 g |
Potassium 390 mg |
Calcium 54 mg |
Saturated fat 3 g |
Monounsaturated 3 g |
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3.
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Beef and vegetable kebabs
SERVES
2
Ingredients
- 1/2 cup brown rice |
- 2 cups water |
- 4 ounces top sirloin (choice) |
- 3 tablespoons fat-free Italian dressing |
- 1 green pepper, seeded and cut
into 4 pieces |
- 2 wooden skewers, soaked in water
for
30 minutes, or metal skewers |
- 1 small onion, cut into 4 wedges |
- 4 cherry tomatoes |
Directions
In a saucepan over high heat, combine the rice and water. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 30 to 45 minutes. Add more water if necessary to keep the rice from drying out. Transfer to a small bowl to keep warm.
Cut the meat into 4 equal portions. Put the meat in a small bowl and pour Italian dressing over the top. Put in the refrigerator for at least 20 minutes to marinate, turning as needed.
Prepare a hot fire in a charcoal grill or heat a gas grill or a broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Thread 2 cubes of meat, 2 green pepper slices, 2 cherry tomatoes and 2 onion wedges onto each skewer. Place the kebabs on the grill rack or broiler pan. Grill or broil the kebabs for about 5 to 10 minutes, turning as needed. Divide the rice onto individual plates. Top with 1 kebab and serve immediately.
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Nutritional Analysis (per serving)
Calories 330 |
Cholesterol 50 mg |
Protein 22 g |
Sodium 370 mg |
Carbohydrate 48 g |
Fiber 4 g |
Total fat 5 g |
Potassium 620 mg |
Saturated fat 2 g |
Calcium 37 mg |
Monounsaturated fat 2 g |
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4.
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Black bean burgers with chipotle ketchup
SERVES 6
Ingredients
- 1 1/4 cups dried black beans,
pickedover and rinsed, soaked
overnight, and drained
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- 2 plum (Roma) tomatoes,
peeledand seeded
then diced |
- 1 chipotle chili in adobo
sauce, minced |
- 1 3/4 teaspoons
ground cumin |
- 1/4 cup chopped pecans 1 green
(spring) onion, thinly sliced |
- 3/4 cup fresh whole-grain
bread crumbs |
- 1/2 red bell pepper (capsicum),
seeded and chopped |
- 1/2 cup cooked brown rice |
- 1 bay leaf |
- 3 cups water |
- 1 yellow onion, chopped |
- 4 cloves garlic, minced |
- 1 tablespoon tomato paste |
- 1 tablespoon wine vinegar |
- 1 teaspoon salt |
- 1 1/2 tablespoons canola oil |
- 1 egg, lightly beaten |
- 6 whole-grain hamburger buns |
- 6 slices tomato |
- 6 slices red onion |
- 3 bibb lettuce leaves, halved |
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Directions
In a large saucepan over high heat, combine the beans, water and bay leaf. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaf.
While the beans are cooking, combine the tomatoes, half the yellow onion, half the garlic, the tomato paste, vinegar, chipotle chili, 3/4 teaspoon of the cumin and 1/4 teaspoon of the salt in a small saucepan over medium-high heat. Bring the mixture to a boil. Reduce the heat to medium and simmer uncovered, stirring occasionally, until the liquid is reduced and the mixture is a thick sauce, about 5 minutes. Set the chipotle ketchup aside to cool.
In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat. Add the remaining yellow onion and saute until soft and translucent, about 4 minutes. Add the bell pepper and the remaining garlic and saute until they begin to soften, about 3 minutes. Stir in 1/4 teaspoon of the salt, transfer the mixture to a bowl and let cool. Set the pan aside.
In a food processor, combine the drained beans, onion mixture, brown rice, pecans, green onion, the remaining 1 teaspoon cumin and the remaining 1/2 teaspoon salt. Pulse several times until the mixture is coarsely pureed. Fold in the beaten egg and bread crumbs. Form the mixture into 6 patties, each about 3/4-inch thick.
In the same pan used for the onion mixture, heat the remaining 1 tablespoon canola oil over medium-high heat. Add the patties and cook, turning once, until nicely browned on both sides and heated through, 7 to 9 minutes total.
Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of the ketchup.
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Nutritional Analysis (per serving)
Serving size:
1 prepared burger |
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Calories 389 |
Cholesterol 35 mg |
Protein 16 g |
Sodium 791 mg |
Carbohydrate 59 g |
Fiber 15 g |
Total fat 11 g |
Monounsaturated fat 5 g |
Saturated fat 1 g |
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5.
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Braised chicken with mushrooms and pearl onions
SERVES 4
Ingredients
- 1/4 cup all-purpose (plain) flour |
- 1 teaspoon salt |
- 2 tablespoons chopped fresh
thyme, plus sprigs for garnish |
- 1 pound small white button
mushrooms, brushed clean |
- 2 skinless, bone-in chicken thighs |
- 2 chicken legs |
- 1/2 teaspoon freshly
ground
black pepper |
- 3/4 cup vegetable stock,
chicken stock or broth |
- 1 shallot, chopped |
- 2 tablespoons balsamic vinegar |
- 1/2 pound peeled pearl onions |
- 1/2 cup port or dry red wine |
- 2 skinless, bone-in chicken breast
halves, about 3/4 pound total weight,
each cut in half crosswise |
- 1 1/2 tablespoons olive oil or
canola oil |
Directions
In a shallow dish, stir together the flour, 1/2 teaspoon of the salt, and 1/4 teaspoon of the pepper. Dredge the chicken pieces in the seasoned flour.
In a large, heavy saucepan or Dutch oven, heat the oil over medium-high heat. Add the chicken and cook, turning once, until browned on both sides, about 5 minutes total. Transfer to a platter. Add the shallot to the pan and saute until softened, about 1 minute.
Add the mushrooms and saute until lightly browned, 3 to 4 minutes. Stir in the onions and saute until they begin to pick up some brown color, 2 to 3 minutes.
Stir in the stock and wine and deglaze the pan, stirring with a wooden spoon to scrape up any browned bits. Return the chicken pieces to the pan, and bring to a boil. Cover, reduce the heat to low, and simmer, stirring occasionally, until the chicken and vegetables are tender, 45 to 50 minutes.
Stir in the vinegar, the chopped thyme, and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. To serve, divide the vegetables among warmed shallow individual bowls. Top each portion with 2 pieces of chicken, 1 light meat and 1 dark. Garnish with thyme sprigs. Serve immediately.
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Nutritional Analysis (per serving)
Calories 300 |
Cholesterol 92 mg |
Protein 34 g |
Sodium 701 mg |
Carbohydrate 19 g |
Fiber 3 g |
Total fat 9 g |
Monounsaturated fat 5 g |
Saturated fat 2 g |
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6.
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Caesar salad with grilled chicken
SERVES 2
Ingredients
- 2 boneless, skinless chicken breasts, each 3 ounces |
- 3 tablespoons fat-free Italian dressing |
For the dressing:
- 1 1/2 tablespoons
fat-free mayonnaise |
- 1/4 teaspoon
Worcestershire sauce |
- 1 1/2 teaspoons water
Freshly ground black pepper,
to taste |
- 1/2 ounce (about 3 tablespoons)
Parmigiano-Reggiano cheese,
freshly grated |
- 1/2 teaspoon red wine vinegar |
- 1/4 teaspoon extra-virgin olive oil |
- 1 teaspoon fresh lemon juice |
- 1/2 clove garlic, minced |
- 4 cups romaine lettuce |
- 1/2 cup whole-wheat croutons |
Directions
In a sealable plastic bag, add the chicken and Italian dressing. Put in the refrigerator for 30 minutes, turning the chicken over after 15 minutes.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill or broil the chicken breasts until browned and cooked through, about 5 minutes on each side (internal temperature should be 165°F for 15 seconds). Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.
To make the Caesar dressing, add mayonnaise, olive oil, red wine vinegar, Worcestershire sauce, lemon juice, garlic and water. Whip together until smooth. Season to taste with freshly ground black pepper.
In a large bowl, combine the lettuce, croutons and the Caesar dressing. Toss thoroughly until the lettuce is coated with the dressing. Transfer the salad to individual plates. Top each salad with the grilled chicken and Parmigiano-Reggiano cheese. Serve immediately.
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Nutritional Analysis (per serving)
Calories 201 |
Cholesterol 57 mg |
Protein 25 g |
Sodium 565 mg |
Carbohydrate 13 g |
Fiber 4 g |
Total fat 5 g |
Potassium 551 mg |
Saturated fat 2 g |
Calcium 145 mg |
Monounsaturated fat 5 g |
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7.
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Cinnamon French toast
SERVES 2
Ingredients Low fat = no more than 3 g of fat per serving
- 4 egg whites |
- 1 teaspoon vanilla |
- 1/8 teaspoon ground nutmeg |
- 4 slices cinnamon bread |
- 1/4 teaspoon ground cinnamon |
- 2 teaspoons powdered sugar |
- 1/4 cup maple syrup |
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Directions
In a small bowl, combine the egg whites, vanilla and nutmeg. Whisk to mix evenly. Dip the bread into the egg mixture, coating both sides.
Place a nonstick frying pan or griddle over medium heat. When a drop of water sizzles as it hits the pan, add the bread. Sprinkle with cinnamon. Cook until both sides are golden brown, about 4 to 5 minutes on each side.
Place 2 slices of French toast on warmed individual plates. Add 1 teaspoon powdered sugar and 2 tablespoons maple syrup to each. Serve immediately.
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Nutritional Analysis (per serving)
Serving size:
2 slices French toast |
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Calories 295 |
Cholesterol 1 mg |
Protein 12 g |
Sodium 395 mg |
Carbohydrate 56 g |
Fiber 1 g |
Total fat 2 g |
Potassium 257 mg |
Saturated fat 1 g |
Calcium 92 mg |
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8.
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Grilled chicken salad with buttermilk dressing
SERVES 4
Ingredients
For the dressing
- 1 teaspoon minced garlic
cracked black pepper, to taste |
-1/4 cup buttermilk 2 tablespoons
fresh dill, finely chopped |
- 4 boneless, skinless chicken
breasts, each 4 ounces |
- 1/3 cup fat-free mayonnaise |
- 2 teaspoons extra-virgin olive oil |
- 8 cups torn salad greens |
- 1 red bell pepper, sliced |
- 1/2 sweet onion
(Vidalia is best), sliced |
Directions
To make the dressing, in a small bowl, combine the mayonnaise, buttermilk, dill, garlic and black pepper. Whisk until smooth. Cover and refrigerate until needed.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Brush the chicken breasts with olive oil. Grill or broil until browned and just cooked through, about 5 minutes on each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips. In a large bowl, combine the salad greens, bell pepper, onion and most of the dressing. Toss to mix well. Transfer the salad to individual plates. Add the sliced chicken and drizzle with the remaining dressing. Serve immediately.
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Nutritional Analysis (per serving)
Calories 186 |
Cholesterol 66 mg |
Protein 27 g |
Sodium 259 mg |
Carbohydrate 8 g |
Fiber 2 g |
Total fat 4 g |
Potassium 559 mg |
Saturated fat 1 g |
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