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Thai Steak Salad+

5 points

Yield:  6 servings

Dressing:
1/3 cup fresh lime juice (about 3 limes)
1 1/2 tablespoons brown sugar
1 tablespoon grated peeled fresh ginger
1 tablespoon Thai fish sauce
1 to 2 teaspoons chile paste with garlic

Steak:
Cooking spray
1 (1 1/2-pound) flank steak, trimmed
1 tablespoon cracked black pepper

Salad:
3 cups trimmed watercress (about 2 bunches)
1 cup thinly sliced red cabbage
1 cup loosely packed fresh basil leaves
1 cup loosely packed fresh mint leaves
1/2 cup loosely packed fresh cilantro leaves
1/2 cup julienne-cut carrot
2 tablespoons finely chopped unsalted, dry-roasted peanuts

To prepare dressing, combine first 5 ingredients in a bowl; stir well with a whisk.

To prepare steak, heat a large nonstick skillet or grill pan coated with cooking spray over medium-high heat. Rub both sides of steak with pepper. Add steak to pan; cook 6 minutes on each side or until desired degree of doneness. Remove from pan; place on a cutting board. Cover loosely with foil; let stand 5 minutes. Cut steak diagonally across grain into thin slices. Place steak in a bowl. Drizzle with half of dressing, and toss well.

To prepare salad, combine watercress and next 5 ingredients (watercress through carrot) in a large bowl. Drizzle with remaining dressing, and toss well. Divide salad evenly among 6 plates; arrange steak evenly over salad. Sprinkle each serving with 1 teaspoon peanuts.

CALORIES 230 (40% from fat); FAT 10.3g (sat 4g,mono 4.2g,poly 0.9g); IRON 3.3mg; CHOLESTEROL 57mg; CALCIUM 68mg; CARBOHYDRATE 9.5g; SODIUM 327mg; PROTEIN 25.1g; FIBER 2g

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Korean Beef Barbecue

5 points

Yield:  4 servings (serving size: 3 ounces)

1 pound top sirloin steak, trimmed
1 tablespoon brown sugar
3 tablespoons low-sodium soy sauce
1 tablespoon mirin (sweet rice wine)
1 teaspoon minced peeled fresh ginger
1 teaspoon dark sesame oil
3 garlic cloves, minced
Cooking spray

Wrap beef in plastic wrap; freeze 1 hour or until firm. Remove plastic wrap; cut beef diagonally across grain into 1/16-inch-thick slices.

Combine beef, sugar, and next 5 ingredients (sugar through garlic) in a large zip-top plastic bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally.

Prepare grill.

Place a wire grilling basket on grill rack. Remove beef from bag; discard marinade. Place beef on grilling basket coated with cooking spray; grill 5 minutes or until desired degree of doneness, turning frequently.

CALORIES 208 (33% from fat); FAT 7.6g (sat 2.7g,mono 3.2g,poly 0.7g); IRON 3.1mg; CHOLESTEROL 76mg; CALCIUM 19mg; CARBOHYDRATE 6.4g; SODIUM 457mg; PROTEIN 26.1g; FIBER 0.2g

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Chicken Breasts Stuffed with Goat Cheese, Caramelized Spring Onions & Thyme+

6 points

Stuff the chicken and refrigerate up to one day ahead. Let stand at room temperature 15 minutes before cooking. Serve with polenta and Broccolini.

Yield:  6 servings (serving size: 1 chicken breast half and 2 teaspoons sauce)

1 1/2 teaspoons olive oil
1 1/3 cups thinly sliced spring onions (about 1 pound)
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
3/4 cup (3 ounces) crumbled goat cheese
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon fat-free milk
1 1/2 teaspoons chopped fresh thyme
6 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
1/2 cup dry white wine
1 cup fat-free, less-sodium chicken broth

1. Heat oil in a large skillet over medium heat. Add onions, 1/4 teaspoon salt, and pepper to pan; cook 12 minutes, stirring frequently. Cover, reduce heat, and cook 8 minutes, stirring occasionally. Uncover and cook 5 minutes or until golden, stirring occasionally. Cool slightly. Combine onion mixture, 1/4 teaspoon salt, cheese, parsley, milk, and thyme in a small bowl, stirring with a fork.

2. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket; stuff 1 1/2 tablespoons cheese mixture into each pocket. Sprinkle chicken evenly with remaining 1/4 teaspoon salt.

3. Return pan to medium-high heat. Coat pan with cooking spray. Add chicken to pan; sauté 5 minutes; turn chicken over. Cover, reduce heat, and cook 10 minutes or until chicken is done.

Remove chicken from pan; let stand 10 minutes. Add wine to pan; bring to a boil, scraping pan to loosen browned bits. Cook until reduced by half (about 2 minutes). Add broth, and cook until reduced to 1/4 cup (about 9 minutes). Serve with chicken.

CALORIES 274 ; FAT 9.5g (sat 4.3g,mono 3.2g,poly 1.2g); CHOLESTEROL 105mg; CALCIUM 123mg; CARBOHYDRATE 6.6g; SODIUM 530mg; PROTEIN 39.3g; FIBER 2.2g; IRON 2.8mg

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White Bean and Turkey Chili+

5 points

I like mine spicier, so will add a chopped jalapeno, cleaning out most, but not all of the seeds (the source of the heat)

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)

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.

Yield: 8 servings (serving size: about 1 cup)

  • Calories: 286 (19% from fat)
  • Fat: 6g
  • Fiber: 5.5g
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Potato Cheese Dumplings with Sour Cream Chive Dip+

3 points

2 spray(s) cooking spray
1 medium potato(es), baking, peeled and cut into 1-inch pieces
2 medium garlic clove(s)
2 oz low-fat cheddar or colby cheese, shredded (about 1/2 cup)
2 tbsp fat-free sour cream
24 item(s) wonton wrapper(s), round (about 6 oz total)
1/4 cup(s) fat-free sour cream
1 tbsp chives, fresh, minced

Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.

Combine potato and garlic in a medium saucepan. Cover with water and set pan over high heat. Bring to a boil and boil until potato is fork-tender, about 8 minutes. Drain and transfer potato and garlic to a large bowl; add cheese and 2 tablespoons of sour cream. Mash mixture together with a fork until lumpy.

Place wonton wrappers on a flat surface. Drop potato mixture by tablespoonfuls onto center of each wrapper. Moisten edges of wrapper with wet fingers, fold over one side to make a half circle and press sides together to seal. Transfer filled wrappers to prepared baking sheet and coat surface with cooking spray.

Bake until wontons are golden brown, about 15 minutes.

Meanwhile, combine remaining 1/4 cup of sour cream and chives. Mix well and serve with potato dumplings.

Yields 4 wontons and 1 tablespoon of dip per serving.

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West Indies Mahimahi+

I made this with swordfish steaks – I think it would be good with just about any fish filet.

1/4  cup fresh lime juice
1/4  cup fresh orange juice
3  tablespoons chopped fresh cilantro
3  tablespoons low-sodium soy sauce
2  tablespoons honey
2  teaspoons vegetable oil
3/4  teaspoon ground allspice
3/4  teaspoon ground cumin
2  finely chopped partially seeded jalapeño peppers
2  garlic cloves, peeled
2  green onions, chopped
4  (6-ounce) mahimahi fillets
Cooking spray

Combine first 11 ingredients in a blender or food processor; process until smooth. Place fish in a shallow dish; pour marinade over fish. Cover and marinate in refrigerator 30 minutes, turning once.

Prepare grill or broiler.

Remove fish from dish, reserving marinade. Place fish on grill rack or broiler pan coated with cooking spray. Cook 5 minutes on each side or until fish flakes easily when tested with a fork, basting frequently with reserved marinade.

Yield: 4 servings

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Korean Salad

1 10 oz package fresh spinach
8 oz fresh bean sprouts
1 6 oz can water chestnuts, drained and sliced
4 hard cooked eggs, sliced
6 strips bacon, crisply fried and crumbled

Dressing:

1 c vegetable oil
½ c white vinegar
¾ c sugar
¼ c brown sugar, packed
1/3 c catsup
1 Tbsp Worcestershire sauce
1 medium onion, quartered

Dressing:  Combine all of the dressing ingredients in a blender and run on high speed for a few seconds.

Salad:  Wash, dry and remove stems from spinach and tear into pieces.  Add the bean sprouts, water chestnuts, eggs and bacon and toss lightly.  Add the dressing and toss again, gently.

Serves 10-12.

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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.