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Spicy Lemongrass Chicken+

1 1/2 pounds skinless, boneless chicken thighs, fat trimmed, cut into 3/4-inch pieces
1/4 cup plus 2 tablespoons canola oil
Kosher salt and freshly ground pepper
2 plump stalks of lemongrass, tender white inner bulb only, minced
1 medium red onion, quartered lengthwise and thinly sliced crosswise
2 teaspoons minced garlic
1/4 cup Chinese cooking wine, sake or water
1/2 cup Vietnamese Stir Fry Sauce (see below)
1 tablespoon plus 1 teaspoon oyster sauce
1 teaspoon Asian chili paste
4 large scallions, cut into 1/2-inch lengths
5 small dried red chiles
1 large jalapeño, seeded and thinly sliced

1) In a medium bowl, toss the chicken pieces with 2 tablespoons of the canola oil, 1 1/2 teaspoons of kosher salt and 3/4 teaspoon of pepper.

2) In a large skillet or a wok, heat 2 tablespoons of the canola oil until small puffs of smoke begin to appear. Add half of the chicken and stir-fry over high heat until browned in spots, about 3 minutes. Transfer the chicken to a plate. Repeat with the remaining chicken.

3) Heat the remaining 2 tablespoons of oil in the skillet. Add the lemongrass, onion and garlic and cook over high heat, stirring, until fragrant, 2 minutes. Add the wine and cook until slightly reduced, about 1 minute. Add the Vietnamese Stir-fry Sauce, oyster sauce, chili paste, scallions, dried chiles and jalapeño; bring to a boil. Add the chicken to the sauce and simmer until heated through, then serve.

Serve with Steamed jasmine rice. Serves 4-6.

Vietnamese Stir Fry Sauce

1 1/2 cups chicken stock, preferably homemade
1/4 cup plus 1 tablespoon Asian fish sauce
1 tablespoon sugar

In a small saucepan, bring the stock to a boil. Remove from the heat and add the fish sauce and sugar; stir until the sugar is dissolved. Let cool.

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Quick Beef Boliche+

5 points

This Cuban dish traditionally cooks for a long time. In this twist, we offer similar tastes with a faster preparation.

Preparation Time: 45 minutes minutes
Yield:  4 servings (serving size: 1 1/4 cups)

Cooking spray
1 (1-pound) top sirloin, cut into (1-inch) pieces
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 ounces hot chicken Italian sausage
3/4 cup prechopped green bell pepper
1/2 cup prechopped onion
1/2 cup prechopped celery
3 garlic cloves, minced
2 cups refrigerated diced potatoes with onions (such as Simply Potatoes)
1/4 cup sliced pimiento-stuffed olives, divided
1 bay leaf
1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
1 tablespoon fresh lime juice
Lime wedges (optional)

1. Heat a large Dutch oven over high heat. Coat pan with cooking spray. Sprinkle beef with salt and black pepper. Add beef to pan; sauté 3 minutes or until browned. Remove casings from sausage. Add sausage to pan; sauté 1 minute or until browned, stirring to crumble. Stir in bell pepper, onion, celery, and garlic; sauté 2 minutes or until tender. Add potatoes, 2 tablespoons olives, and bay leaf to pan. Pour tomatoes evenly over beef mixture. Cover, reduce heat, and simmer 35 minutes or until beef is tender. Discard bay leaf. Stir in remaining 2 tablespoons olives and lime juice. Serve with lime wedges, if desired.

CALORIES 281 (23% from fat); FAT 7g (sat 2.4g,mono 2.9g,poly 0.7g); IRON 2.6mg; CHOLESTEROL 62mg; CALCIUM 52mg; CARBOHYDRATE 24.6g; SODIUM 684mg; PROTEIN 29.8g; FIBER 4.9g

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Grilled Herbed Pork Tenderloin+

5 points

Yield:  8 servings (serving size: 3 ounces pork)

1/4 cup fresh oregano leaves
1/4 cup fresh sage leaves
1/4 cup fresh orange juice
1/4 cup honey
1 tablespoon coarsely ground black pepper
2 tablespoons grated lemon rind
2 tablespoons grapeseed oil
1/4 teaspoon salt
6 garlic cloves, peeled
2 (1-pound) pork tenderloins, trimmed
1/4 teaspoon salt
Cooking spray

Combine first 9 ingredients in a blender or food processor; process until almost smooth. Pour mixture into a large heavy-duty zip-top plastic bag. Add pork to bag; seal. Marinate in refrigerator 2 hours, turning bag occasionally.

Prepare grill.

Remove pork from marinade. Discard marinade. Sprinkle pork with 1/4 teaspoon salt. Place pork on grill rack coated with cooking spray; cover and grill 25 minutes or until a thermometer registers 160° (slightly pink), turning pork after 15 minutes. Let stand for 10 minutes before slicing.

CALORIES 214 (24% from fat); FAT 5.8g (sat 1.5g,mono 2g,poly 1.6g); IRON 1.6mg; CHOLESTEROL 74mg; CALCIUM 29mg; CARBOHYDRATE 15.7g; SODIUM 168mg; PROTEIN 24.4g; FIBER 0.3g

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Spiced Tilapia with Roasted Pepper-Tomatillo Sauce

5 points

Yield:  4 servings (serving size: 1 fillet and about 1/4 cup sauce)

Sauce:
1 large red bell pepper
2 teaspoons canola oil
1 cup finely chopped tomatillo
1/4 teaspoon salt
1 garlic clove, minced
2 tablespoons chopped fresh cilantro
1 teaspoon rice vinegar
1 teaspoon honey

Fish:
2 tablespoons flour
2 teaspoons chili powder
1/2 teaspoon dried oregano
1/4 teaspoon ground cumin
4 (6-ounce) tilapia fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons canola oil
Cilantro sprigs (optional)

Preheat broiler.

To prepare sauce, cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and cut into chunks.

Heat 2 teaspoons canola oil in a large nonstick skillet over medium heat. Add tomatillo to pan; cook 6 minutes or until tender. Add 1/4 teaspoon salt and garlic to pan; cook 1 minute. Transfer mixture to a blender or food processor. Add bell pepper, chopped cilantro, vinegar, and honey. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth; set aside. Wipe pan with a paper towel.

To prepare fish, combine flour, chili powder, oregano, and cumin in a shallow dish; stir with a whisk. Sprinkle fish evenly with 1/4 teaspoon salt and pepper; dredge in flour mixture.

Heat 2 teaspoons canola oil in pan over medium-high heat. Add fish to pan, and cook 2 minutes or until lightly browned. Carefully turn fish over, and cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve fish with sauce. Garnish with cilantro sprigs, if desired.

Beer note: Spiced Tilapia with Roasted Pepper-Tomatillo Sauce, with its nutrient-rich sauce, deserves a beer in keeping with its fresh, healthful profile. American wheat beers, like Blue Star Wheat from North Coast Brewing Co., ($8 per 6-pack) are cloudy from B vitamin-packed brewer’s yeast remaining in the beer. This brew’s slightly tart, lemony quality goes great with fish, and its billowy effervescence keeps it crisp and light on the palate. –Jeffery Lindenmuth

CALORIES 239 (32% from fat); FAT 8.5g (sat 1.6g,mono 4g,poly 2.4g); IRON 1.4mg; CHOLESTEROL 73mg; CALCIUM 27mg; CARBOHYDRATE 7.4g; SODIUM 382mg; PROTEIN 34.3g; FIBER 1.6g

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Smoked Cheddar Stuffed Mushrooms+

1 point/4 mushrooms

Cooking spray
1/4 cup minced shallots (about 1 large)
1 garlic clove, minced
40 medium button mushrooms (about 1 pound)
1/4 cup dry breadcrumbs
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 ounces smoked cheddar cheese, diced
1 teaspoon olive oil
1 teaspoon water

Preheat oven to 400°.

Heat a small nonstick skillet over medium-high heat. Coat pan with cooking spray. Add minced shallots and minced garlic; sauté 2 minutes or until tender. Place shallot mixture in a medium bowl.

Remove stems from mushrooms; chop stems. Add chopped mushroom stems, breadcrumbs, chopped parsley, salt, freshly ground black pepper, and smoked cheddar cheese to shallot mixture; toss with a fork until blended. Add olive oil and 1 teaspoon water; stir well to combine.

Spoon about 1 teaspoon filling into each mushroom cap. Arrange mushrooms, filling side up, on a baking sheet. Bake at 400° for 20 minutes or until filling begins to brown and cheese melts. Serve warm.

Yield:  10 servings (serving size: 4 mushrooms)

  • CALORIES 51
  • FAT 2.5g
  • FIBER 0.3g
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Slow Cooker Char Siu Pork Roast+

Yield:  8 servings (serving size: 3 ounces pork and 1/4 cup sauce)

1/4 cup low-sodium soy sauce
1/4 cup hoisin sauce
3 tablespoons ketchup
3 tablespoons honey
2 teaspoons bottled minced garlic
2 teaspoons grated peeled fresh ginger
1 teaspoon dark sesame oil
1/2 teaspoon five-spice powder
2 pounds boneless Boston butt pork roast, trimmed
1/2 cup fat-free, less-sodium chicken broth

Combine first 8 ingredients in a small bowl, stirring well with a whisk. Place in a large zip-top plastic bag. Add pork to bag; seal. Marinate in refrigerator at least 2 hours, turning occasionally.
Place pork and marinade in an electric slow cooker. Cover and cook on low for 8 hours.
Remove pork from slow cooker using a slotted spoon; place on a cutting board or work surface. Cover with aluminum foil; keep warm.
Add broth to sauce in slow cooker. Cover and cook on low for 30 minutes or until sauce thickens. Shred pork with 2 forks; serve with sauce.

CALORIES 227 (38% from fat); FAT 9.5g (sat 3.1g,mono 3.9g,poly 1.1g); IRON 1.7mg; CHOLESTEROL 73mg; CALCIUM 30mg; CARBOHYDRATE 12.7g; SODIUM 561mg; PROTEIN 21.6g; FIBER 0.4g