Entree

Asiago Crusted Pork Chops

Number of Servings 4 Ingredients 4 4-ounce boneless center-cut loin pork chops 1 egg white, lightly beaten ½ cup panko (Japanese bread crumbs) ¼ cup grated Asiago cheese ¼ tsp salt ¼ tsp. black pepper 1 Tbs. extra-virgin olive oil 4 lemon wedges 2 tsp. chopped fresh thyme   Instructions Place pork between two sheets of plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet.  Place egg white in a shallow dish.  Combine Panko, cheese, salt, and pepper in a shallow dish.  Dip pork in egg white; dredge in Panko mixture, pressing gently with fingers to coat.  Heat oil in a large nonstick skillet over medium heat.  Add pork; cook 3-4 minutes on each side or until lightly browned.  Squeeze one lemon wedge over each pork chop; sprinkle each evenly with thyme. Nutrition Information 253 Calories, 12g Fat, 27.4 Protein, 6.2g Carbohydrates., 71mg Cholesterol, 297mg Sodium

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Artichoke & Eggplant Skewers

Serving Size 1 Number of Servings 8 Ingredients 3  tablespoons  fresh lemon juice 1  teaspoon  chopped fresh oregano 4  teaspoons  extra-virgin olive oil 2  garlic cloves, minced 6  frozen artichoke hearts, thawed and quartered 24  (1-inch) cubes eggplant (about 3/4 pound) 24  cherry tomatoes Cooking spray 1/4  teaspoon  salt 1/4  teaspoon  freshly ground black pepper Lemon wedges (optional)   Instructions Prepare grill to medium-high heat.  Combine first 4 ingredients in a small bowl; stir well with a whisk.  Thread artichoke hearts, eggplant, and tomatoes alternately onto each of 8 (10-inch) skewers. Place skewers on grill rack coated with cooking spray; grill 6 minutes or until tender, turning frequently. Place skewers on a platter; brush with juice mixture. Sprinkle with salt and pepper. Serve with lemon wedges, if desired.  We use frozen artichoke hearts for convenience. Use fresh baby artichoke hearts, if you like, but blanch them first in boiling water

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Argentine Corn Chicken

Number of Servings 4 Ingredients 1 lb. boneless chicken breasts, skinless, cut into chunks 2 cloves garlic, minced 1/4 tsp. leaf marjoram pepper, freshly ground, to taste 1 tbsp. canola oil 1/2 medium onion, chopped 10 whole cherry tomatoes 1 large tomato, seeded, chopped 1 bay leaf 1 cup frozen whole-kernel corn, thawed salt   Instructions Season chicken lightly with salt and pepper. In a large nonstick skillet, heat oil. Add chicken and cook until tender, turning occasionally to prevent burning. Remove from skillet and set aside; keep warm. Sauté onion and garlic in skillet. Add chopped tomato, bay leaf and marjoram, simmer 10 minutes. Add corn, whole cherry tomatoes and chicken to skillet and heat through, mixing well. Nutrition Information 214 Calories; 5g Fat (22.4% calories from fat); 28g Protein; 14g Carbohydrate; 2g Dietary Fiber; 66mg Cholesterol; 82mg Sodium.

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Apricot Pork Tenderloin

Number of Servings 4 Ingredients  1 1/2 cups chopped apricots 1/3 cup apricot preserves 1 tablespoon hoisin sauce 1 tablespoon reduced-sodium soy sauce 1 pound pork tenderloin, cut into 1″ pieces salt and ground black pepper 2 teaspoons olive oil cooked rice (optional)   Instructions STIR together the apricots, preserves, hoisin sauce, and soy sauce in a small bowl.   SEASON the pork with salt and pepper. Heat the oil in a large skillet over medium-high heat. Add the pork and cook, stirring, until lightly browned, about 5 minutes. Stir in the apricot mixture. Bring to a boil, reduce the heat to low, cover, and simmer for 10 minutes, or until the pork is cooked through and the sauce is thick. Serve over rice, if using. Nutrition Information Nutritional Facts per serving of pork tenderloin:  Calories: 249; Fat: 5.2g; Cholesterol: 73mg; Carbohydrates: 26g; Fiber: 1.5g; Protein: 25g; Sodium: 560mg

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Ancho Chicken Tacos with Cilantro Slaw and Avocado Cream

Ancho Chicken Tacos with Cilantro Slaw and Avocado Cream

Number of Servings 4 Ingredients 1 pound skinless, boneless chicken breasts, cut into 1/4-inch strips 3/4 teaspoon ancho chile powder 1/2 teaspoon garlic salt 1/4 teaspoon ground cumin Cooking spray 1/8 teaspoon grated lime rind 2 tablespoons fresh lime juice, divided 1/4 cup light sour cream 2 tablespoons 1% low-fat milk 1/2 ripe peeled avocado, diced 2 cups packaged slaw 1/2 cup thinly sliced green onions 1/4 cup chopped fresh cilantro 1 tablespoon canola oil 1/4 teaspoon salt 8 (6-inch) corn tortillas Instructions Heat a large skillet over high heat. Sprinkle chicken evenly with chile powder, garlic salt, and cumin. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes, stirring frequently. Remove chicken from pan.  Combine rind, 1 tablespoon juice, and next 3 ingredients (through avocado) in a blender or food processor; process until smooth.  Combine remaining 1 tablespoon juice, slaw, onions, cilantro, oil, and salt, tossing

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Squash Rice Casserole

Squash Rice Casserole

Number of Servings 4 Ingredients 8 cups sliced zucchini 1 cup chopped onion 1/2 cup fat-free, less-sodium chicken broth 2 cups cooked rice 1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese 1 cup fat-free sour cream 1/4 cup (1 ounce) grated fresh Parmesan cheese, divided 1/4 cup Italian-seasoned breadcrumbs 1 teaspoon salt 1/4 teaspoon black pepper 2 large eggs, lightly beaten Cooking spray    Instructions Preheat oven to 350°.  Combine first 3 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain; partially mash with a potato masher. Combine zucchini mixture, rice, cheddar cheese, sour cream, 2 tablespoons Parmesan cheese, breadcrumbs, salt, pepper, and eggs in a bowl; stir gently. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray; sprinkle with 2 tablespoons Parmesan cheese. Bake at 350° for 30 minutes or until bubbly.  Preheat broiler. Broil

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Edamame Salad

Edamame Salad

Number of Servings 4 Ingredients 2 cups of Edamame 1 Tbsp of olive oil Lemon zest (whole lemon) Lemon juice (half lemon) Salt Pepper Pecorino cheese (sprinkle) Mint Instructions Part boil edamame and drain. In a bowl, whisk together olive oil, lemon zest, lemon juice and salt and pepper.  Add edamame to bowl and mix. To serve, add shaved pecorino cheese and roughly chopped mint. Nutrition Information 60 Calories, 4g Fat, 11g Protein, 10g Carbohydrates, 4g Fiber, 8mg Cholesterol, 278mg Sodium Tracker:  1/4 cup Vegetable

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Black Pepper Pasta Salad with Proscuitto

Black Pepper Pasta Salad with Proscuitto

Number of Servings 8 Ingredients   8 ounces uncooked elbow macaroni 3 cups (1 1/2-inch) slices asparagus (about 1 pound) 1 teaspoon olive oil 2 ounces prosciutto, chopped 1/2 cup thinly sliced shallots 6 tablespoons light mayonnaise 1 teaspoon grated lemon rind 1 tablespoon chopped fresh tarragon 2 tablespoons fresh lemon juice 1 teaspoon freshly ground black pepper 1 cup diced tomato 1 1/2 ounces Romano cheese, grated (about 1/3 cup packed) Instructions Cook pasta according to package directions, omitting salt and fat. Add asparagus during the last 2 minutes of cooking. Drain and rinse under cold water; drain.  Heat a large nonstick skillet over medium-high heat. Add olive oil to pan, and swirl to coat. Add prosciutto, and cook for 6 minutes or until crisp, stirring occasionally. Remove prosciutto from pan using a slotted spoon, leaving drippings in pan. Drain prosciutto on paper towels. Add the shallots to drippings in

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Spinach Frittata with Sweet Potato Crust

Spinach Frittata with Sweet Potato Crust

Cooking spray 2 medium sweet potatoes, peeled and thinly sliced 1 teaspoon canola oil 1/2 cup sliced onion 1 (5-oz.) bag fresh baby spinach 1/2 cup 1% low-fat milk 1/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 1/4 teaspoon crushed red pepper 4 large eggs 2 large egg whites 1.5 ounces feta cheese, crumbled (about 1/3 cup) Preheat oven to 350°F.  Coat a 9-inch pie plate with cooking spray. Layer sweet potatoes in slightly overlapping concentric circles on bottom and up sides of plate. Coat potatoes with cooking spray. Bake in preheated oven for 20 minutes or until potatoes are slightly tender. Place pan on a wire rack. Increase oven temperature to 375°F. Heat a large nonstick skillet over medium. Add oil and onion; sauté 3 minutes. Add spinach; sauté 3 minutes. Remove from heat; cool.  Combine milk and next 5 ingredients (through egg whites) in a medium bowl;

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Five Minute Black Bean Soup

Five Minute Black Bean Soup

Serving Size 1 Cup Number of Servings 5 Ingredients 2 (15-ounce) cans black beans, undrained 1/2 cup bottled salsa 1 tablespoon chili powder 1 (16-ounce) can fat-free, less-sodium chicken broth(or vegetable broth for vegetarian) 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese 5 tablespoons low-fat sour cream 5 tablespoons minced green onions 2 1/2 tablespoons chopped fresh cilantro Instructions Place beans and liquid in a medium saucepan; partially mash beans with a potato masher. Place over high heat; stir in salsa, chili powder, and broth. Bring to a boil. Ladle soup into bowls; top with cheese, sour cream, onions, and cilantro. Nutrition Information 212 Calories (21% from fat), 4.9g Fat, 14.7g Protein, 28.7g Carbohydrates, 5.4g Fiber, 13mg Cholesterol, 411mg sodium

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