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Pear, Walnut and Blue Cheese Salad with Cranberry Vinaigrette+

Ingredients

  • Vinaigrette:
  • 1/2 cup canned whole-berry cranberry sauce
  • 1/4 cup fresh orange juice (about 1 orange) $
  • 1 tablespoon olive oil $
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon sugar
  • 1 teaspoon minced peeled fresh ginger
  • 1/4 teaspoon salt
  • Salad:
  • 18 Bibb lettuce leaves (about 2 heads)
  • 2 cups sliced peeled pear (about 2 pears) $
  • 2 tablespoons fresh orange juice $
  • 1 cup (1/8-inch-thick) slices red onion, separated into rings
  • 1/3 cup (2 ounces) crumbled blue cheese
  • 2 tablespoons coarsely chopped walnuts, toasted

Preparation

  1. To prepare the vinaigrette, place the first 7 ingredients in a medium bowl; stir well with a whisk.
  2. To prepare the salad, divide the lettuce leaves evenly among 6 salad plates. Toss pear with 2 tablespoons orange juice. Divide pear and onion evenly among leaves. Top each serving with about 1 tablespoon cheese and 1 teaspoon walnuts. Drizzle each serving with about 2 1/2 tablespoons vinaigrette.

Amount per serving

  • Calories: 148
  • Fat: 6.3g
  • Protein: 2.7g
  • Carbohydrate: 22.3g
  • Fiber: 2.4g
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White Bean and Turkey Chili

Ingredients

  • 1 tablespoon canola oil
  • 2 cups diced yellow onion (about 2 medium)
  • 1 1/2 tablespoons chili powder
  • 1 tablespoon minced garlic
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 3 (15.8-ounce) cans Great Northern beans, rinsed and drained
  • 4 cups fat-free, less-sodium chicken broth
  • 3 cups chopped cooked turkey
  • 1/2 cup diced seeded plum tomato (about 1)
  • 1/3 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 8 lime wedges (optional)

Preparation

Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.

Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.

 

  • Calories: 286
  • Calories from fat: 19%
  • Fat: 6g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 2.1g
  • Polyunsaturated fat: 1.6g
  • Protein: 32.4g
  • Carbohydrate: 24.3g
  • Fiber: 5.5g
  • Cholesterol: 85mg
  • Iron: 4.8mg
  • Sodium: 435mg
  • Calcium: 105mg

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Mushroom Prosciutto Pizza

Cooking spray
8 ounces sliced cremini mushrooms
1/4 cup finely chopped shallots
1 garlic clove, minced
1 teaspoon chopped fresh thyme
2 teaspoons sherry vinegar
1 (10-ounce) Italian cheese-flavored thin pizza crust (such as Boboli)
2 ounces prosciutto, cut into thin strips
1/3 cup (about 1 1/2 ounces) shredded fontina cheese


Preheat oven to 450°.

Heat a 12-inch nonstick skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms and shallots to pan; sauté 7 minutes or until mushrooms are tender. Add garlic and thyme; sauté 1 minute. Stir in vinegar; remove from heat.

Place crust on the bottom rack of oven. Bake at 450° for 4 minutes.

Place the crust on a baking sheet. Spread mushroom mixture evenly over crust; sprinkle evenly with prosciutto and fontina cheese. Bake at 450° for 6 minutes or until cheese melts.

Tips: For a crisp crust, bake the pizza crust on the lowest rack for a few minutes before adding the toppings. Presliced button mushrooms can substitute for the creminis.

Yield

4 servings

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Beef Tagine with Butternut Squash+

7 plus points

Yield: 4 servings (serving size: 1 1/2 cups)


2 teaspoons paprika
1 teaspoon ground cinnamon
3/4 teaspoon salt
1/2 teaspoon ground ginger
1/2 teaspoon crushed red pepper
1/4 teaspoon freshly ground black pepper
1 (1-pound) beef shoulder roast or petite tender roast, trimmed and cut into 1-inch cubes
1 tablespoon olive oil
4 shallots, quartered
4 garlic cloves, chopped
1/2 cup fat-free, lower-sodium chicken broth
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
3 cups (1-inch) cubed peeled butternut squash (about 1 pound)
1/4 cup chopped fresh cilantro

1. Combine first 6 ingredients in a medium bowl. Add beef; toss well to coat.

2. Heat oil in a Dutch oven over medium-high heat. Add beef and shallots; cook 4 minutes or until browned, stirring occasionally. Add garlic; cook 1 minute, stirring frequently. Stir in broth and tomatoes; bring to a boil. Cook 5 minutes. Add squash; cover, reduce heat, and simmer 15 minutes or until squash is tender. Sprinkle with cilantro.

CALORIES 283 ; FAT 9.5g (sat 2g,mono 4.8g,poly 0.5g); CHOLESTEROL 67mg; CALCIUM 103mg; CARBOHYDRATE 25.7g; SODIUM 617mg; PROTEIN 25.6g; FIBER 4.8g; IRON 4.6mg

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Apple and Cranberry Turkey Roulade

Prepare the filling, stuff the tenderloins, roll, and tie them a day ahead. Let them stand at room temperature for 20 minutes before cooking. You won’t need any cranberry sauce, as the sweet and savory apple-cranberry stuffing does double duty. If you can’t find turkey tenderloins, use skinless, boneless turkey breast halves.

4 points

Yield: 8 servings (serving size: about 2 turkey slices and 1/4 cup sauce)

2 slices center-cut bacon, chopped
1 cup chopped onion
1 teaspoon chopped fresh rosemary
1 teaspoon salt, divided
3/4 teaspoon freshly ground black pepper, divided
1 1/2 cups fat-free, lower-sodium chicken broth, divided
3 cups chopped peeled Granny Smith apple (about 2 medium)
1/2 cup dried cranberries
3 (12-ounce) turkey tenderloins
2 teaspoons canola oil
3 fresh rosemary sprigs
1 tablespoon all-purpose flour

1. Preheat oven to 325°.

2. Cook bacon in a large skillet over medium heat 7 minutes or until bacon begins to brown, stirring occasionally. Stir in onion, chopped rosemary, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook for 8 minutes or until onion begins to brown, stirring occasionally. Stir in 1 cup broth, apples, and cranberries. Bring to a boil. Reduce heat, and simmer until liquid evaporates and apples are almost tender (about 15 minutes), stirring occasionally. Remove from heat, and cool slightly. Set aside 1 cup apple mixture.

3. Slice turkey tenderloins lengthwise, cutting to, but not through, the other side. Open halves, laying tenderloins flat. Place each tenderloin between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Discard plastic wrap.

4. Sprinkle remaining 3/4 teaspoon salt and 1/2 teaspoon black pepper evenly over both sides of tenderloins. Spread 1/3 cup apple mixture over each tenderloin; roll up jelly-roll fashion, starting with long sides. Secure at 2-inch intervals with twine.

5. Heat oil in a large Dutch oven over medium-high heat. Add tenderloins; cook 6 minutes, turning to brown on all sides. Add remaining 1/2 cup broth and rosemary sprigs; bring to a boil. Cover and bake at 325° for 25 minutes or until a thermometer inserted in thickest portion registers 165°. Remove tenderloins from pan; let stand 10 minutes. Slice crosswise into 1/2-inch-thick slices.

6. Strain cooking liquid through a fine mesh sieve over a bowl; discard solids. Combine flour and 1/4 cup cooking liquid, stirring with a whisk until smooth. Return flour mixture and the remaining cooking liquid to pan. Stir in reserved 1 cup apple mixture; bring to a boil. Cook for 1 minute or until thickened, stirring constantly. Serve with turkey.


CALORIES 220 ; FAT 3.3g (sat 0.8g,mono 0.6g,poly 0.9g); CHOLESTEROL 82mg; CALCIUM 23mg; CARBOHYDRATE 12.8g; SODIUM 486mg; PROTEIN 33.2g; FIBER 1.4g; IRON 1.8mg

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Red Onion Chutney

Ingredients

  • 2 cups finely chopped red onion
  • 1/2 cup red wine vinegar
  • 1/3 cup packed brown sugar
  • 1 teaspoon mustard seeds
  • 1 tablespoon minced peeled fresh ginger
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground cloves

Preparation

Bring all ingredients to a boil in a medium saucepan. Cover, reduce heat, and simmer 15 minutes. Uncover and cook 10 minutes or until liquid almost evaporates. Refrigerate in an airtight container for up to 2 weeks.

Yield:  1 cup (serving size: 2 tablespoons)

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Parmesan Corn Bread Muffins

Raters complained of boring flavor and dryness – so think about that.

Ingredients
1 cup all-purpose flour
2/3 cup yellow cornmeal
2 tablespoons sugar
2 teaspoons baking powder
1/4 teaspoon salt
2/3 cup fat-free buttermilk
3 tablespoons vegetable oil
2 large egg whites, lightly beaten
Cooking spray
1/4 cup (1 ounce) grated fresh Parmesan cheese

Preparation
Preheat oven to 425°.
Lightly spoon flour and cornmeal into dry measuring cups; level with a knife. Combine flour, cornmeal, sugar, baking powder, and salt in a medium bowl, stirring with a whisk. Make a well in center of mixture. Combine buttermilk, oil, and egg whites; add to flour mixture, stirring just until moist.
Spoon batter into 10 muffin cups coated with cooking spray. Sprinkle evenly with cheese. Bake at 425° for 10 minutes or until muffins spring back when touched lightly in center. Remove muffins from pan immediately; place on a wire rack. Serve warm.

Yield: 10 servings (serving size: 1 muffin)

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Tacos al Carbon+

8 points

Yield:  4 servings (serving size: 2 tacos)

Cooking spray
1 1/2 cups thinly sliced red bell pepper (about 1 medium)
1 1/2 cups thinly sliced onion (about 1 medium)
1 (1-pound) flank steak, trimmed and thinly sliced
1 tablespoon chili powder
1 tablespoon fresh lime juice
2 1/2 teaspoons olive oil
3/4 teaspoon salt
8 garlic cloves, minced
8 (6-inch) corn tortillas
3 tablespoons chopped fresh cilantro
6 tablespoons fat-free sour cream

Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add bell pepper to pan, and cook 4 minutes. Add onion to pan, and sauté 10 minutes or until vegetables are tender. Place pepper mixture in a large bowl; cover and keep warm.

Add beef to pan; cook 7 minutes or until desired degree of doneness. Add to pepper mixture. Add chili powder, juice, oil, salt, and garlic to bowl; toss to coat.

Heat tortillas according to package directions. Spoon steak mixture evenly over 8 tortillas. Top each taco with about 1 teaspoon cilantro and 2 1/4 teaspoons sour cream.

CALORIES 371 (32% from fat); FAT 13.1g (sat 3.8g,mono 5.7g,poly 1.7g); IRON 2.9mg; CHOLESTEROL 49mg; CALCIUM 164mg; CARBOHYDRATE 36g; SODIUM 608mg; PROTEIN 29g; FIBER 4g