Posted on

Steak Diane

5 points

Yield:  6 servings (serving size: 1 steak and 1 1/2 tablespoons sauce)

1/2 teaspoon salt, divided
1/4 teaspoon black pepper
6 (4-ounce) beef tenderloin steaks, trimmed (about 1 inch thick)
1 teaspoon butter
1/2 cup finely chopped shallots
1/3 cup water
2 tablespoons Worcestershire sauce
1 1/2 tablespoons fresh lemon juice
1 1/2 tablespoons dry sherry
2 tablespoons chopped fresh parsley

Heat a large, heavy skillet over medium-high heat. Sprinkle 1/4 teaspoon salt and black pepper evenly over steaks. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Remove from pan; cover and keep warm.

Melt butter in pan over medium heat. Add shallots, and cook 2 minutes or until tender, stirring occasionally. Add water and remaining ingredients, stirring with a whisk. Reduce heat, and simmer 1 minute. Stir in the remaining 1/4 teaspoon salt. Spoon sauce over steaks, and sprinkle with parsley.

CALORIES 197 (40% from fat); FAT 8.7g (sat 3.3g,mono 3.3g,poly 0.3g); IRON 3.5mg; CHOLESTEROL 73mg; CALCIUM 18mg; CARBOHYDRATE 3.8g; SODIUM 312mg; PROTEIN 24.2g; FIBER 0.1g

Posted on

Turkey Soup Provençal+

5 points

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

1 pound left over turkey
1/2 teaspoon dried herbes de Provence, crushed
1 (15-ounce) can cannellini beans or other white beans, drained
1 (14.5-ounce) can fat-free, less-sodium chicken broth
1 (14.5-ounce) can diced tomatoes with garlic and onion, undrained
4 cups chopped fresh spinach

Cut turkey into bite-size pieces.

Add turkey, herbes de Provence, beans, broth, and tomatoes to pan; bring to a boil. Reduce heat, and simmer 5 minutes. Stir in spinach; simmer 5 minutes.

CALORIES 294 (12% from fat); FAT 3.8g (sat 1.5g,mono 0.8g,poly 0.4g); IRON 6.1mg; CHOLESTEROL 75mg; CALCIUM 206mg; CARBOHYDRATE 25.4g; SODIUM 890mg; PROTEIN 40g; FIBER 5.4g

Posted on

Curried Vegetable Samosas with Cilantro-Mint Chutney+

5 points

Yield:  4 servings (serving size: 5 samosas and about 1 tablespoon chutney)

Chutney:
1/2 cup fresh cilantro leaves
1/2 cup fresh mint leaves
1/4 cup chopped red onion
2 tablespoons fresh lemon juice
1 tablespoon water
1/4 teaspoon kosher salt
1/8 teaspoon sugar
1 serrano chile, coarsely chopped
1 (1/2-inch) piece peeled fresh ginger

Samosas:
1 1/4 cups mashed cooked peeled baking potatoes
1/4 cup cooked yellow lentils
1 tablespoon minced fresh mint
1 teaspoon Madras curry powder
1 teaspoon butter, softened
1/4 teaspoon kosher salt
1/4 teaspoon ground cumin
1/2 cup frozen petite green peas, thawed
10 egg roll wrappers
1 large egg, lightly beaten
Cooking spray

1. To prepare chutney, combine first 9 ingredients in a blender; process until smooth. Set aside.

2. To prepare samosas, combine potatoes, lentils, mint, curry powder, 1 teaspoon butter, 1/4 teaspoon salt, and cumin. Gently fold in peas.

3. Working with 1 egg roll wrapper at a time (cover remaining wrappers to prevent drying), cut down middle to form 2 long rectangles. Moisten edges of wrapper with egg. Spoon 1 tablespoon potato mixture near bottom edge of wrapper. Fold up from 1 corner to the opposite outer edge of the wrapper, making a triangle. Fold over to opposite side again as if folding up a flag. Repeat fold to opposite side to form a triangle. Repeat with remaining wrappers and filling.

4. Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking spray. Lightly coat samosas with cooking spray. Add samosas to pan, and cook 1 minute on each side. Drain on paper towels. Serve with chutney.

CALORIES 288 ; FAT 2.6g (sat 0.9g,mono 0.5g,poly 0.2g); CHOLESTEROL 29mg; CALCIUM 43mg; CARBOHYDRATE 58.3g; SODIUM 574mg; PROTEIN 11g; FIBER 5.4g; IRON 4.6mg

Posted on

Leg of Lamb with Roasted Pear and Pine Nut Relish+

5 points

Relish:
6 firm ripe Anjou pears, peeled, cored, and quartered
1 sweet onion, cut into 1/4-inch-thick slices
Cooking spray
2 teaspoons grated lemon rind
1 tablespoon fresh lemon juice
1 tablespoon honey
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1/4 teaspoon black pepper
1/4 cup pine nuts, toasted

Lamb:
1 tablespoon grated lemon rind
1/4 cup fresh lemon juice
1 tablespoon olive oil
2 teaspoons ground cumin
2 teaspoons ground coriander
1/2 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper
4 garlic cloves
1 small onion, cut into 8 wedges
1 (5-pound) boneless leg of lamb, trimmed

Preheat oven to 400°.

To prepare relish, arrange pears in a single layer in a 13 x 9-inch baking dish. Arrange onion slices in a single layer in another 13 x 9-inch baking dish; lightly coat onion slices with cooking spray. Bake pears and onion slices at 400° for 40 minutes or until tender, turning once. Cool; chop.

Combine 2 teaspoons rind and next 7 ingredients (through 1/4 teaspoon black pepper) in a large bowl; add chopped onion and pears, tossing gently to combine. Stir in nuts just before serving.
To prepare lamb, combine 1 tablespoon lemon rind and next 10 ingredients (through onion wedges) in a food processor; process until finely chopped. Roll roast, and secure at 3-inch intervals with twine. Spread the onion mixture over lamb; cover and refrigerate 8 hours or overnight.

Preheat oven to 450°.

Place lamb on the rack of a broiler pan coated with cooking spray; place rack in pan. Bake at 450° for 20 minutes. Decrease oven temperature to 300° (do not remove lamb from oven); bake an additional 1 hour or until thermometer registers 145° (medium-rare) to 160° (medium). Let stand 10 minutes before slicing. Serve relish with lamb.

Yield:  18 servings (serving size: about 3 ounces lamb and about 3 tablespoons relish)

  • CALORIES 246
  • FAT 10g
  • FIBER 2.6g

 

Posted on

Ancho Pork and Hominy Stew+


Yield: 6 servings (serving size: 1 1/3 cups)


2 tablespoons ancho chile powder
2 teaspoons dried oregano
1 1/2 teaspoons smoked paprika
1 teaspoon ground cumin
1/2 teaspoon salt
1 1/2 pounds pork tenderloin, trimmed and cut into 1/2-inch pieces
1 tablespoon olive oil, divided
2 cups chopped onion
1 1/2 cups chopped green bell pepper
1 tablespoon minced garlic
2 1/2 cups fat-free, less-sodium chicken broth
1 (28-ounce) can hominy, drained
1 (14.5-ounce) can fire-roasted diced tomatoes, undrained

1. Combine first 5 ingredients in a large bowl; set 1 1/2 teaspoons spice mixture aside. Add pork to remaining spice mixture in bowl, tossing well to coat.

2. Heat 2 teaspoons oil in a large Dutch oven over medium-high heat. Add pork mixture to pan; cook 5 minutes or until browned, stirring occasionally. Remove pork from pan; set aside. Add remaining 1 teaspoon oil to pan. Add onion, bell pepper, and garlic; sauté 5 minutes or until tender, stirring occasionally. Return pork to pan. Add reserved 1 1/2 teaspoons spice mixture, broth, hominy, and tomatoes; bring to a boil. Partially cover, reduce heat, and simmer 25 minutes.

CALORIES 300 ; FAT 8.3g (sat 2.1g,mono 3.7g,poly 1.4g); CHOLESTEROL 76mg; CALCIUM 51mg; CARBOHYDRATE 26.9g; SODIUM 523mg; PROTEIN 28.9g; FIBER 6.1g; IRON 3.2mg

Posted on

Golden Corn Salad with Fresh Basil+

7 points

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

8 ounces small yellow Finnish potatoes or small red potatoes
3 cups fresh corn kernels (about 4 ears)
2 cups assorted tear-drop cherry tomatoes (pear-shaped), halved
1 1/2 cups chopped red bell pepper
1/4 cup minced shallots
3 tablespoons white balsamic vinegar
1 tablespoon Dijon mustard
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
3 tablespoons extra-virgin olive oil
6 cups arugula, trimmed
1/2 cup torn fresh basil leaves
2 ounces goat cheese, sliced

1. Place potatoes in a small saucepan; cover with water. Bring to a boil; cook 11 minutes or until tender. Drain and chill. Cut potatoes in half lengthwise. Combine potatoes, corn, tomatoes, and bell pepper in a large bowl.

2. Combine shallots and next 4 ingredients (through black pepper) in a small bowl, stirring with a whisk. Slowly pour oil into shallot mixture, stirring constantly with a whisk. Drizzle over corn mixture; toss well. Add arugula; toss. Sprinkle with basil; top evenly with goat cheese.


CALORIES 337 ; FAT 16.5g (sat 4.7g,mono 8.9g,poly 2.4g); CHOLESTEROL 11mg; CALCIUM 131mg; CARBOHYDRATE 43.2g; SODIUM 376mg; PROTEIN 10g; FIBER 6.8g; IRON 2.2mg

Posted on

Apple-Cinnamon Granola

3  cups regular oats
1  cup whole-grain toasted oat cereal (such as Cheerios)
1/3  cup oat bran
1/3  cup finely chopped walnuts
2  teaspoons ground cinnamon
1/4  teaspoon ground cardamom
2  tablespoons butter
1/3  cup applesauce
1/4  cup honey
2  tablespoons brown sugar
Cooking spray
1  cup chopped dried apple

Preheat oven to 250°.
Combine first 6 ingredients in a large bowl, stirring well to combine.
Melt 2 tablespoons butter in a medium saucepan over medium heat. Add 1/3 cup applesauce, honey, and brown sugar to pan, and bring to a boil. Cook for 1 minute, stirring frequently. Pour applesauce mixture over oat mixture, stirring to coat. Spread mixture in an even layer on a jelly-roll pan coated with cooking spray. Bake at 250° for 1 1/2 hours, stirring every 30 minutes. Allow to cool completely. Stir in chopped apple.
Note: Store granola in an airtight container up to one week.

Yield: 6 cups (serving size: 1/2 cup)

Posted on

Thai Fish Sauce and Lime Chicken

4 skinless, boneless chicken breast halves
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
2 Tbsp chopped roasted peanuts
lime wedges (optional)

1.  Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to ½ inch thickness using a meat mallet or rolling pin.  Sprinkle chicken evenly with ¼ tsp salt.

2.  Heat oil in a large nonstick skillet over medium heat.  Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.

3.  Add broth, chili sauce and fish sauce; bring to a boil, scraping pan to loosen browned bits.  Cook until broth mixture is reduced to 2/3 c (about 4 minutes).  Remove from heat; add lime juice and peanut butter, stirring until smooth.  Serve sauce over chicken; sprinkle with peanuts.  Garnish with lime wedges, if desired.  Yield: 4 servings.