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Herb-Crusted Standing Rib Roast

3 points

Yield:  12 servings (serving size: about 3 ounces meat and 1 tablespoon sauce)

1 (4 1/2-pound) standing rib roast, trimmed
Cooking spray
1 tablespoon whole black peppercorns, cracked
2 teaspoons salt, divided
3 tablespoons Dijon mustard
1/2 cup sliced shallots (about 2 medium)
3 garlic cloves, crushed
3 tablespoons chopped fresh rosemary
2 tablespoons chopped fresh thyme
1 1/2 cups fat-free, less-sodium beef broth
1 cup dry red wine
1 teaspoon butter

Preheat oven to 450°.

Place roast on a rack coated with cooking spray; place rack in a roasting pan. Sprinkle roast evenly with pepper and 1 1/2 teaspoons salt; rub with mustard. Combine shallots and garlic in a mini food processor; pulse to coarsely chop. Add rosemary and thyme; process until finely chopped. Rub shallot mixture evenly over roast. Bake at 450° for 25 minutes.

Reduce heat to 350° (do not remove roast from oven). Bake roast at 350° for 1 hour and 20 minutes or until a thermometer registers 145° (medium-rare) or until desired degree of doneness. Let stand 10 minutes before slicing.

Combine beef broth and red wine in a small saucepan; bring to a boil. Cook until reduced to 2/3 cup (about 15 minutes). Remove from heat; stir in butter and remaining 1/2 teaspoon salt. Serve with the roast.

CALORIES 143 (54% from fat); FAT 8.6g (sat 3.4g,mono 3.5g,poly 0.3g); IRON 1.2mg; CHOLESTEROL 63mg; CALCIUM 19mg; CARBOHYDRATE 1.8g; SODIUM 528mg; PROTEIN 13.6g; FIBER 0.4g

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Black Bean and Shrimp Salad with Cilantro Vinaigrette+

3 points

Yield: 8-10 servings

  • 2 (15 1/2 oz.) cans black beans, drained and rinsed
  • 1 c frozen yellow corn kernels
  • 1 c diced red bell pepper
  • 1/3 c finely diced sweet onion
  • 1/2 lb. peeled steamed shrimp
  • 1/3 c fresh cilantro, chopped
  • 3 Tbsp olive oil
  • 3 Tbsp red wine vinegar
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Pour the beans into a colander.  Pour the still frozen corn on top of the beans and rinse well into cool tap water.  Drain well.  Pour the beans and corn into a 3 qt bowl.  Add the red bell pepper and diced onion.  Cut the shrimp into bite-size pieces and add to the bowl.

To make the dressing, drop the cilantro onto the moving blade of a blender or food processor.  Add the vinegar, garlic powder, salt and pepper.  Scrape down the sides, and, with the motor running on high, pour the oil through the feed tube in a slow drizzle, and blend until well incorporated.

Drizzle over the bean salad and toss to mix well. Serve at once or chill until ready to serve.

Calories: 159, Fat: 5, Fiber: 6

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Thai Chicken Saute+

4 skinless, boneless chicken breast halves, cut into 1 inch cubes
¼ tsp salt
1 Tbsp canola oil
1 c chicken broth
3 Tbsp sweetened chili sauce*
2 tsp fish sauce
¼ c lime juice
1 tsp creamy peanut butter
1 red pepper, chopped
½ red onion, chopped
1-2 cups chopped broccoli
1 Tbsp cornstarch mixed into 1 Tbsp cold water

Heat oil in a large nonstick skillet over medium heat.  Add chicken; cook until about half done.   Add in peppers, onions and broccoli; sauté till chicken is done.  Remove from pan, keep warm.

In the used skillet, combine broth, chili sauce, fish sauce, lime juice and peanut butter; bring to a boil, scraping pan to loosen browned bits.  Reduce by ¼., stir in cornstarch/cold water mix and cook until thickened.  Remove from heat; add lime juice and peanut butter, stirring until smooth.  Stir in chicken and veggies, heat and serve.

Yield: 4 servings.

+Sweetened chili sauce (if you don’t have any around….)

3 tablespoons hot ground chili paste
2 teaspoons minced garlic
1/2 cup rice wine vinegar
2/3 cup water
2/3 cup sugar
1 teaspoon salt
4 teaspoons cornstarch
4 tablespoons chopped cilantro

Combine everything, except cilantro, in a small sauce pan and mix.
Once blended, bring to a boil, reduce heat and simmer about 5 minutes.
Remove from heat and stir in cliantro.

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Slow Cooked Chile Con Carne

6 points

Cooking spray
1 1/2 cups chopped onion (about 1 medium)
2 garlic cloves, minced
1 pound sirloin, cut into 1-inch cubes
2 1/2 cups diced plum tomato (about 6)
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 (15-ounce) can pinto beans, rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1 (14-ounce) can fat-free, less-sodium beef broth
1/4 teaspoon salt

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, garlic, and beef to pan; cook 5 minutes or until beef is browned, stirring occasionally. Combine beef mixture, tomato, and next 6 ingredients (through broth) in an electric slow cooker. Cover and cook on HIGH for 3 1/2 hours or until beef is tender. Uncover; cook 30 minutes or until slightly thickened. Stir in salt.

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

  • Calories: 291
  • Fat: 6g
  • Fiber: 8.9g
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Pork Pot Stickers+

2 points

Cooking spray
8  ounces  lean ground pork
1/3  cup  chopped green onions (about 2)
1  tablespoon  low-sodium soy sauce
1  teaspoon  sesame oil
1 1/2  cups  packaged cabbage-and-carrot coleslaw
3  tablespoons  water
1/2  teaspoon  cornstarch
30  gyoza skins
1  tablespoon  peanut oil
1  cup  water

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork; cook 6 minutes or until done, stirring to crumble. Add onions, soy sauce, and sesame oil; cook 30 seconds. Stir in coleslaw, and cook 30 seconds or until cabbage wilts, stirring frequently.

Combine 3 tablespoons water and cornstarch in a small bowl. Add cornstarch mixture to pork mixture; cook 1 minute, stirring constantly. Remove from heat; cool to room temperature.
Working with 1 gyoza skin at a time (cover remaining skins to prevent drying), spoon 1 scant tablespoon pork mixture into center of each skin. Moisten edges of skin with water. Fold in half, pinching edges together to seal. Place on a baking sheet in a single layer (cover loosely with a towel to prevent drying). When all skins are filled, remove towel and cover with plastic wrap; freeze until firm. Place in zip-top plastic bags, and freeze for up to 3 months.

Arrange the frozen pot stickers in a single layer on a baking sheet; cover with plastic wrap, and thaw in refrigerator overnight.

Heat peanut oil in a large nonstick skillet over medium heat. Arrange pot stickers in pan in a single layer; cook 2 minutes or until browned on bottom. Add 1 cup water to pan; cover and cook 5 minutes. Uncover and cook until liquid evaporates, about 2 minutes. Serve immediately.

Yield: 10 servings (serving size: 3 pot stickers)

  • Calories: 118
  • Fat: 3.9g
  • Fiber: 1.1g

 

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Grilled Teriyaki Shrimp Kebabs

You can brush this versatile sauce over cubed skinless, boneless chicken breasts or thighs. Or use it as a dipping sauce with spring rolls. Time: 40 minutes.

Serve with grilled asparagus and mashed sweet potatoes (refrigerated pkg with butter, maple syrup and salt – sprinkled with toasted sesame seeds

Ingredients

Sauce:
1/4 cup low-sodium teriyaki sauce
1 tablespoon sesame seeds, toasted

Kebabs:
48 large peeled and deveined shrimp (about 1 1/2 pounds)
32 (1-inch) pieces cubed fresh pineapple (about 3/4 pound)
1 medium red onion, cut into 8 wedges
Cooking spray

Preparation
Prepare grill.

To prepare sauce, combine teriyaki sauce and sesame seeds in a small bowl.

To prepare kebabs, thread 6 shrimp, 4 pineapple chunks, and 1 onion wedge alternately onto each of 8 (10-inch) skewers. Brush kebabs with teriyaki mixture. Place kebabs on grill rack coated with cooking spray; grill 8 minutes or until shrimp are done, turning once.

Yield:  4 servings (serving size: 2 kebabs)

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Flank Steak with Grilled Mango and Watermelon Chutney

6 Points

Yield:  6 servings (serving size: 3 ounces beef and 1/2 cup chutney)

Steak:
1 tablespoon brown sugar
1 teaspoon salt
3/4 teaspoon ground cumin
3 garlic cloves, minced
1 (1 1/2-pound) flank steak, trimmed
Cooking spray

Chutney:
2 peeled ripe mangoes, each cut into quarters (about 1 pound)
1 teaspoon olive oil
1 cup thinly vertically sliced onion
1 tablespoon minced peeled fresh ginger
1/3 cup cider vinegar
2 tablespoons brown sugar
2 tablespoons fresh lime juice
1/4 teaspoon salt
1/4 teaspoon ground red pepper
2 cups finely diced seedless watermelon (about 3/4 pound)
1 1/2 tablespoons chopped fresh cilantro
1 1/2 tablespoons chopped fresh mint
Mint sprigs (optional)
Lime wedges (optional)

Prepare grill.

To prepare steak, combine first 4 ingredients. Sprinkle steak evenly with sugar mixture. Place steak on grill rack coated with cooking spray; grill for 8 minutes on each side or until desired degree of doneness. Let stand 10 minutes. Cut steak diagonally across grain into thin slices.

To prepare chutney, place mango on grill rack coated with cooking spray; grill 4 minutes on each side. Cool and chop. Set aside.

Heat oil in a small saucepan over medium-high heat. Add onion; sauté 4 minutes. Add ginger; sauté 1 minute. Add vinegar, 2 tablespoons sugar, juice, 1/4 teaspoon salt, and pepper; cook 5 minutes or until liquid almost evaporates. Stir in mango; cook 1 minute. Remove from heat. Stir in watermelon, cilantro, and mint. Add mint sprigs and lime wedges, if desired.

CALORIES 274 (24% from fat); FAT 7.4g (sat 2.5g,mono 2.9g,poly 0.4g); IRON 2.3mg; CHOLESTEROL 37mg; CALCIUM 57mg; CARBOHYDRATE 26.8g; SODIUM 553mg; PROTEIN 25.7g; FIBER 2.3g

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Farmers Market Potato Salad

4 points

Look for a mix of red, purple, and brown-skinned fingerling potatoes, so named because of their oblong shapes, to prepare this stunning salad. If you can’t find them, substitute small red potatoes. You can serve this dish at room temperature just after it’s tossed together, or make it ahead, refrigerate, and serve chilled.

Yield:  6 servings (serving size: about 1 cup)

1 cup fresh corn kernels (about 2 ears)
2 pounds fingerling potatoes, cut into 1-inch pieces
2 1/2 tablespoons olive oil, divided
2 tablespoons chopped fresh tarragon
2 tablespoons cider vinegar
2 tablespoons whole-grain Dijon mustard
1/2 teaspoon hot pepper sauce (such as Tabasco)
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
Cooking spray
3/4 cup vertically sliced red onion
3/4 cup diced zucchini
1 cup cherry tomatoes, halved

1. Preheat oven to 425°.

2. Place corn and potatoes on a jelly-roll pan. Drizzle vegetables with 1 tablespoon oil; toss to coat. Bake at 425° for 30 minutes or until potatoes are tender. Place mixture in a large bowl. Combine tarragon and next 5 ingredients (through pepper) in a small bowl, stirring with a whisk. Gradually add remaining 1 1/2 tablespoons oil, stirring constantly with a whisk. Drizzle potato mixture with dressing; toss gently to coat.

3. Heat a large skillet over medium heat. Coat pan with cooking spray. Add onion and zucchini to pan; cook 4 minutes or until lightly browned, stirring occasionally. Add zucchini mixture and tomatoes to potato mixture; toss gently to combine.

CALORIES 198 ; FAT 6.6g (sat 0.9g,mono 4.1g,poly 0.7g); CHOLESTEROL 0.0mg; CALCIUM 28mg; CARBOHYDRATE 32.7g; SODIUM 438mg; PROTEIN 4.5g; FIBER 3.8g; IRON 1.4mg

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Jack Quesadillas with Cranberry Salsa+

7 points

Salsa:
1 c whole-berry cranberry sauce
¼ c chopped fresh cilantro
2 Tbsp chopped green onions
1 Tbsp fresh lime juice
½ tsp ground cumin
1 Anjou pear, cored and finely diced
1 jalapeno pepper, seeded and minced

Quesadillas:
Cooking spray
¼ c (2-inch-thick) slices green onions
1 c (4 oz) shredded Monterey jack cheese with jalapeno peppers
8 (8”) flour tortillas
2 c chopped cooked turkey
½ c fat-free sour cream

To prepare salsa, combine first 7 ingredients.  Cover and chill.

To prepare quesadillas, heat a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.  Add ¼ c sliced onions to pan; sauté 3 minutes or until tender.  Remove onions from pan; reduce heat to medium.  Sprinkle 2 Tbsp cheese over each of 4 tortillas.  Top each cheese-covered tortilla with ¼ of onions, ½ c turkey, 2 Tbsp cheese and 1 tortilla.

Recoat pan with cooking spray.  Add 1 quesadilla to pan; cook 2 minutes on each side or until lightly browned and cheese melts.  Repeat with remaining quesadillas.  Cut each quesadilla into 6 wedges.  Serve with cranberry salsa and sour cream.

Yield: 8 servings.

  • Calories: 356
  • Fat: 9.7g
  • Fiber: 3g
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Black Bean Chili+

  • 1  Tbsp canola oil
  • 2  cup finely chopped onion (2 large)
  • 2  garlic cloves, minced
  • 2  Tbsp chili powder
  • 2  tsp ground cumin
  • 1-2 tsp cayenne
  • 4  15 oz. cans black beans, rinsed and drained  – I use flavored: cumin/SW spice and jalapeno/lime
  • 2-3 cup leftover turkey or chicken cut into 1″ cubes or shredded (10 oz boneless skinless chicken breasts and 20 oz boneless skinless thighs is good mixture)
  • 1-2 cup corn – fresh or frozen kernels or 2 cans shoepeg corn
  • 1  cup Frontera chipotle salsa
  • 1  (28-ounce) can diced tomatoes, undrained

Heat canola oil in a small Dutch oven over medium heat. Add onion and garlic; sauté for 6 minutes or just until the onion mixture begins to brown. Add 2 tablespoons chili powder and cumin; cook for 1 minute, stirring constantly. Add beans and the remaining ingredients, stirring to combine. Bring to a boil; reduce heat, and simmer for 30 minutes or until slightly thick, stirring occasionally.

Alternatively, add all ingredients except canola oil to slow cooker and cook on low for 6 hours.

Yield: 24 servings (serving size: 1 cup)

Nutritional Information:

  • Calories: 179
  • Fat: 4.8 g
  • Carbohydrate: 21 g
  • Protein: 13 g
  • Fat: 5.8 g