KOREAN-STYLE STEAK AND LETTUCE WRAPS 1 pounds beef_ flank steak 1 by leader6

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									KOREAN-STYLE STEAK AND LETTUCE WRAPS

1 pounds beef, flank steak
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 cup(s) cucumber(s), peeled and diced
6 tomato(es), cherry, halved
1/4 cup(s) shallot(s), thinly sliced
1 tablespoon mint, fresh, finely chopped
1 tablespoon basil, fresh, finely chopped
1 tablespoon cilantro, fresh, finely chopped
1 tablespoon sugar, brown
2 tablespoon soy sauce, reduced-sodium
2 tablespoon lime juice
1/2 teaspoon pepper, red, crushed
1 head(s) lettuce, bibb, leaves separated
Preparation
Preheat grill to medium-high.
Sprinkle steak with salt and pepper. Oil the grill rack (see Tip). Grill the steak for 6 to 8 minutes per
side for medium. Transfer to a cutting board and let rest for 5 minutes. Cut across the grain into thin
slices.
Combine the sliced steak, cucumber, tomatoes, shallot, mint, basil and cilantro in a large bowl. Mix
sugar, soy sauce, lime juice and crushed red pepper in a small bowl. Drizzle over the steak mixture;
toss well to coat. To serve, spoon a portion of the steak mixture into a lettuce leaf and roll into a
"wrap."
TIP: To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. Do not
use cooking spray on a hot grill.
MAKE AHEAD TIP: The steak mixture will keep, covered, in the refrigerator for up to 1 day.
Number of Servings: 4
Amount Per Serving
Calories: 199
Total Fat: 7 g
Saturated Fat: 3 g
Cholesterol: 45 mg
Sodium: 465 mg
Total Carbohydrate: 9 g
Dietary Fiber: 1 g
Protein: 24 g

LAMB CHOPS WITH LEBANESE GREEN BEANS

1 tablespoon oil, olive, extra virgin, plus 1 teaspoon, divided
1 medium onion(s), yellow, chopped
2 tablespoon mint, fresh, chopped, divided, or 2 teaspoons dried
1/2 teaspoon cinnamon, ground
1 teaspoon salt, divided
1/4 teaspoon pepper, black ground, plus more to taste
3 cup(s) tomato(es), diced
1/3 cup(s) water
12 ounce(s) beans, green, trimmed
8 ounce(s) lamb, loin chops, (1 1/2-1 3/4 pounds total), trimmed
Preparation
Preheat oven to 400°F.

Heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook, stirring
occasionally, until tender and light brown, about 5 minutes. Add 1 tablespoon fresh mint (or 1
teaspoon dried), cinnamon, 1/2 teaspoon salt and pepper to taste; cook, stirring, until fragrant, about
30 seconds.
 Add tomatoes and water and increase heat to high. Cook, stirring occasionally, until the tomatoes
begin to break down, 2 to 3 minutes. Stir in green beans.
 Reduce heat to medium, cover and cook, stirring occasionally, until the green beans are tender,
about 12 minutes.
 Meanwhile, sprinkle both sides of lamb chops with the remaining 1/2 teaspoon salt and 1/4
teaspoon pepper. Heat the remaining 1 teaspoon oil in a large ovenproof skillet over medium-high
heat. Add the lamb chops and cook until browned on one side, about 2 minutes. Turn them over and
transfer the pan to the oven. Roast until an instant-read thermometer inserted horizontally into a
chop registers 140°F for medium-rare, 6 to 10 minutes, depending on thickness.

Stir the remaining mint into the green bean mixture. Serve the lamb chops with the green beans.
Number of Servings: 4
Amount Per Serving
Calories: 327
Total Fat: 15 g
Saturated Fat: 4 g
Cholesterol: 96 mg
Sodium: 676 mg
Total Carbohydrate: 15 g
Dietary Fiber: 5 g
Protein: 33 g

LAMB CHOPS WITH MINT PAN SAUCE
Lamb with mint jelly is a tried-and-true combination and this recipe takes the idea to new heights.
The sweet, shocking green jelly is transformed into a richly flavored and pleasingly dark sauce.
1/3 cup(s) juice, apple
1 1/2 teaspoon cornstarch
1 1/2 pounds lamb, loin chops, (8 chops), trimmed of fat
1/2 teaspoon salt, Kosher
1/2 teaspoon pepper, black ground, freshly ground
1 teaspoon oil, canola
1 medium shallot(s), minced
1/3 cup(s) broth, reduced-sodium beef
2 tablespoon vinegar, cider
2 tablespoon jelly, mint
2 tablespoon mint, fresh, minced, divided
Preparation
Preheat oven to 450°F. Combine apple juice and cornstarch in a small bowl; set aside.
Sprinkle lamb chops with salt and pepper. Heat oil in a large ovenproof skillet over medium-high
heat. Add the chops and cook until browned on one side, about 2 minutes. Turn them over and
transfer the pan to the oven. Roast until an instant-read thermometer inserted horizontally into a
chop registers 140°F for medium-rare, 6 to 10 minutes, depending on the thickness. Transfer the
chops to a plate and tent with foil.
Place the skillet over medium-high heat (take care, the handle will still be hot). Add shallot and
cook, stirring constantly, until browned and softened, about 1 minute. Add broth, vinegar and jelly
and bring to a boil, whisking to dissolve the jelly. Cook, whisking constantly, until the liquid has
reduced by half, 2 to 3 minutes.
 Stir the cornstarch mixture; add to the pan and bring to a simmer, stirring constantly, until the sauce
is thickened, about 30 seconds. Remove from the heat and stir in half the mint along with any
accumulated juices from the chops.
 Serve the chops topped with the sauce and the remaining mint.
Number of Servings: 4
Amount Per Serving
Calories: 302
Total Fat: 12 g
Saturated Fat: 4 g
Cholesterol: 108 mg
Sodium: 430 mg
Total Carbohydrate: 11 g
Dietary Fiber: 0 g
Protein: 35 g

LAZY LEMONADE TURKEY KEBABS

1 pounds turkey, tenderloins, cut into 1-inch cubes
6 ounce(s) lemonade, frozen, thawed
3 tablespoon soy sauce
3 tablespoon oil, olive
1 mango(es), (ripe but firm) , peeled and cut into 1-1/2-inch chunks
1/4 large melon, honeydew, peeled and cut into 1 1/2-inch chunks
Preparation
Place turkey in quart-size, self-closing, plastic bag.
In small bowl, combine lemonade, soy sauce, and olive oil. Reserve 1/4 cup of marinade. Pour
remaining sauce over turkey. Seal bag and refrigerate 2 hours or overnight.
Spray rack well with non-stick vegetable oil. Prepare grill for direct heat cooking.
Place mango and honeydew melon in reserved 1/4 cup of marinade.
Using 10 or 12-inch skewers thread drained turkey. On separate skewers thread fruit chunks,
alternating fruits.
Grill turkey kebabs 10 to 12 minutes or until turkey is no longer pink in center and the internal
temperature of the turkey is 170 degrees F. Add fruit kebabs to grill when turkey kebabs are turned.
Cooking Tip: Purchase cut-up melon from salad bar.
*Four fresh, peeled peaches or 1/2 peeled cantaloupe cut into chunks may be used in place of
mango.
Number of Servings: 4
Amount Per Serving
Calories: 290
Total Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 70 mg
Sodium: 210 mg
Total Carbohydrate: 40 g
Dietary Fiber: 3 g
Protein: 30 g

LEAN MEAN CHEESEBURGER
1 pounds beef, lean ground, (95% Lean)
2 tablespoon oats, rolled, quick cooking
1/2 teaspoon steak seasoning blend
4 hamburger buns, whole-wheat, split
4 slice(s) cheese, American, low-fat (singles)
lettuce leaves, optional
slice(s) tomato(es), optional
Preparation
Place oats in foodsafe plastic bag. Seal bag securely, squeezing out excess air. Roll over bag with
rolling pin to crush oats to a fine consistency.
Combine ground beef, oats, and steak seasoning blend in large bowl, mixing lightly but thoroughly.
Lightly shape into four 1/2-inch patties.
Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11 to 13 minutes to medium
(160°F) doneness, until no longer pink in center and juices show no pink color, turning occasionally.
Line bottom of each bun with lettuce and tomato, if desired; top with burger and cheese slice. Close
sandwiches.
Number of Servings: 4
Amount Per Serving
Calories: 318
Total Fat: 10 g
Saturated Fat: 4 g
Cholesterol: 71 mg
Sodium: 519 mg
Total Carbohydrate: 24 g
Dietary Fiber: 3.5 g
Protein: 33 g

LEAN PICADILLO PIE

1 1/2 pounds pork, lean, ground
1/2 cup(s) onion(s), chopped
1/2 cup(s) pepper(s), green, bell, chopped
1 clove(s) garlic, minced
14 1/2 ounce(s) tomatoes, diced
3/4 cup(s) raisins
12 olives, green, pimento stuffed, sliced
2 tablespoon nuts, almonds, chopped
3 tablespoon chili powder
2 can(s) broth, chicken, 14 1/2 oz cans
2 cup(s) cornmeal
Preparation
Heat large nonstick skillet over medium heat; add pork, onion, green pepper and garlic; cook while
stirringfor 5 minutes, until pork is lightly browned. Add tomatoes, raisins, olives, almonds and chili
powder. Cover and simmer for 10 minutes.
Bring chicken broth to a boil in a large saucepan; gradually stir in cornmeal; mix well. Spoon
cornbread mixture into 13x9-inch baking dish sprayed with nonstick cooking spray. Top with pork
mixture. Cover with foil. Bake at 350 degrees F for 30 minutes. Cut into squares to serve.
Number of Servings: 12
Amount Per Serving
Calories: 250
Total Fat: 8 g
Saturated Fat: 2 g
Cholesterol: 25 mg
Sodium: 500 mg
Total Carbohydrate: 33 g
Dietary Fiber:
Protein: 10 g

LEAN PORK CHILI

1 1/2 pounds pork, lean, ground, coarsely ground
2 teaspoon oil, vegetable
2 clove(s) garlic, minced
1 cup(s) onion(s), diced
1/2 pepper(s), green, bell, diced
1 tablespoon chili powder
2 teaspoon cumin, ground
1/2 teaspoon sugar
1/2 teaspoon salt
29 ounce(s) tomatoes, diced, undrained
1 can(s) beans, pinto, 15 oz, drained and rinsed; may use kidney beans
Preparation
Heat oil in 4-quart saucepan over medium high heat. Saute pork, garlic, onion and green pepper for
4-5 minutes, stirring occasionally. Stir in seasonings, tomatoes and beans. Bring to a boil, lower heat
and simmer 10 minutes.
Number of Servings: 6
Amount Per Serving
Calories: 252
Total Fat: 8 g
Saturated Fat: 2 g
Cholesterol: 55 mg
Sodium: 530 mg
Total Carbohydrate: 21 g
Dietary Fiber: 8 g
Protein: 28 g

LEEK, ASPARAGUS AND HERB SOUP
Like a bouquet of fresh vegetables, this light but soothing soup is just the thing on a cool spring
evening. It is important to cut the green vegetables into small pieces so they cook quickly, while
retaining their bright color.

1 tablespoon oil, olive, extra virgin
2 medium leek(s), trimmed, washed and finely chopped (1 1/2 cups)
2 clove(s) garlic, minced
1/2 pounds potato(es), new, scrubbed and diced
2 cup(s) broth, reduced-sodium chicken, or vegetable broth
1 pounds asparagus, trimmed and cut into 1/2-inch pieces
2/3 cup(s) peas, snow, or sugar snap peas, stemmed and cut ino 1/2 -inch dice
3 tablespoon chives, fresh, chopped, divided
2 tablespoon parsley, flat-leaf, chopped
1 tablespoon dill, chopped, fresh
2 teaspoon chervil, fresh, chopped, or flat-leaf parsely, plus sprigs for garnish
2 cup(s) milk, lowfat (1%), 1%
1 tablespoon lemon juice
1/4 teaspoon salt, or to taste
dash(es) pepper, black ground, freshly ground, to taste
1/3 cup(s) yogurt, low-fat plain, for garnish
Preparation
Heat oil in a large saucepan over medium-low heat. Add leeks and cook, stirring often, until
softened but not browned, about 5 minutes. Add garlic and cook, stirring for 1 minute.
Add potatoes and broth; bring to a simmer over medium-high heat. Cover and reduce heat to
medium-low. Simmer, stirring occasionally, until the potatoes are tender, 10 to 15 minutes.
Increase heat to medium-high and stir in asparagus and peas; simmer, covered, stirring 2 or 3 times,
until just tender, 3 to 4 minutes. Remove from heat; stir in 1 tablespoon chives, parsley, dill and
chopped chervil (or parsley). Transfer the soup to a blender and blend until smooth. (Use caution
when pureeing hot liquids.)
Return the soup to the pan. Add milk and bring to just below a simmer, stirring, over medium heat.
Stir in lemon juice, salt and pepper. Ladle into soup bowls. Garnish each serving with a dollop of
yogurt, a sprinkling of the remaining chopped chives and a sprig of chervil (or parsley).
Number of Servings: 6
Amount Per Serving
Calories: 132
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 7 mg
Sodium: 195 mg
Total Carbohydrate: 18 g
Dietary Fiber: 2 g
Protein: 7 g

LEMON BAKED CHICKEN

1/2 cup(s) lemon juice
2 tablespoon oil, olive, extra virgin
1/4 teaspoon salt
1/4 teaspoon pepper, black ground
1 pounds chicken, breast, boneless, skinless
Preparation
In a small dish, whisk together the lemon juice, olive oil, salt and pepper.
Rinse chicken breasts and pat dry. Place chicken breasts in a resealable plastic bag with the lemon
sauce. Let marinate in the refrigerator for 30 minutes.
Preheat oven to 350 degrees.
Place chicken in an aluminum pan and bake for about 30 minutes or until chicken is no longer pink
inside.
Serve hot.
Number of Servings: 4
Amount Per Serving
Calories: 193
Total Fat: 10 g
Saturated Fat: 2 g
Cholesterol: 63 mg
Sodium: 200 mg
Total Carbohydrate: 3 g
Dietary Fiber: 0 g
Protein: 23 g

LEMON CILANTRO TURKEY TAPAS

1/2 cup(s) cilantro, fresh, tightly packed and chopped
1 lemon
1/4 cup(s) onion(s), green, thinly sliced
1 tablespoon oil, olive
2 teaspoon oil, olive
1 teaspoon sugar
1 pounds turkey, tenderloins, cut into 3/4-inch medallions
salt and black pepper, to taste
1 small zucchini, cut into 1/4-inch slices
Preparation
Zest or grate the lemon rind; chop and reserve. Squeeze juice from lemon. In medium bowl,
combine lemon juice with cilantro, onion, 1 tablespoon oil, sugar and reserved zest.
Sprinkle turkey with salt and pepper.
In large non-stick skillet, over medium heat, sauté turkey medallions in 2 teaspoons oil for 4
minutes per side or until golden brown and food thermometer inserted in thickest portion of
medallion reaches 170 degrees F.
Remove turkey from pan and stir into the cilantro mixture.
Over medium heat, sauté zucchini 1 minute. Fold into turkey mixture, mixing well.
Cover and refrigerate overnight. Serve cold with crisp crackers or crisp pita wedges. (crackers and
pita wedges not included in nutritional analysis)
Number of Servings: 6
Amount Per Serving
Calories: 147
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol:
Sodium:
Total Carbohydrate: 3 g
Dietary Fiber: 1 g
Protein: 23 g

LEMON TILAPIA

10 ounce(s) fish, tilapia, fillet, cleaned
1 small onion, white, thinly sliced
1/8 teaspoon oregano, dried
1 teaspoon thyme, fresh, chopped
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
1 lemon, juiced
1 teaspoon oil, olive, extra virgin
Preparation
Preheat oven to 400 degrees F.
Cut a piece of aluminum foil so it is big enough to cover the fish.
Place the cleaned fish in the middle of the foil and top with the sliced onion. Add the oregano,
thyme, salt, and pepper to the fish and top with the juice of the lemon and the olive oil.
Fold the foil over the fish on all sides, closing the fish inside. Bake in the oven for 30-40 minutes, or
until the fish is cooked through. Carefully open the fish packet when serving.
Number of Servings: 2
Amount Per Serving
Calories: 178
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 71 mg
Sodium: 221 mg
Total Carbohydrate: 6 g
Dietary Fiber: 1 g
Protein: 29 g

LEMON-GARLIC SHRIMP AND VEGETABLES

4 teaspoon oil, olive, extra virgin, divided
2 large pepper(s), red, bell, diced
2 pounds asparagus, trimmed and cut into 1-inch lengths
2 teaspoon lemon zest, freshly grated
1/2 teaspoon salt, divided
5 clove(s) garlic, minced
1 pounds shrimp, raw, 26-30 per pound, peeled and deveined
1 cup(s) broth, chicken, reduced-sodium
1 teaspoon cornstarch
2 tablespoon lemon juice
2 tablespoon parsley, chopped
Preparation
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus,
lemon zest, and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften,
about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30
seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl
until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the
sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more.
Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the
vegetables.
Number of Servings: 4
Amount Per Serving
Calories: 226
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 174 mg
Sodium: 514 mg
Total Carbohydrate: 14 g
Dietary Fiber: 4 g
Protein: 28 g

LEMON-MINT SNAP PEAS AND LIMA BEANS
Fresh-tasting lemon-mint vinaigrette dresses up snap peas and lima beans in a hurry. The creamy
texture of limas is a perfect counterpart to the crunch of the sugar snap peas. Try this vinaigrette
with asparagus and green beans too.

1 small shallot(s), minced
2 tablespoon oil, olive, extra virgin
2 tablespoon lemon, juice, fresh
2 tablespoon mint, fresh, chopped
1 teaspoon mustard, Dijon
1 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon pepper, black ground
1 pounds peas, sugar snap, trimmed
10 ounce(s) beans, lima, frozen, baby, thawed
Preparation
1. Whisk shallot, oil, lemon juice, mint, mustard, sugar, salt and pepper in a large bowl.
2. Bring 2 inches of water to a boil in a medium saucepan fitted with a steamer basket. Steam snap
peas and lima beans until the snap peas are tender-crisp and the lima beans are heated through, 5 to
7 minutes.
3. Toss with the vinaigrette.
Number of Servings: 6
Amount Per Serving
Calories: 137
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 132 mg
Total Carbohydrate: 18 g
Dietary Fiber: 5 g
Protein: 5 g

LEMONY BROCCOLI AND ALMONDS

1 cup(s) broccoli florets
3 tablespoon nuts, almonds, slivers
1 tablespoon lemon juice
1 dash(es) salt, to taste
1 dash(es) pepper, black, to taste
Preparation
Steam or microwave broccoli until tender (about 6 - 10 minutes). Toast almonds: spread almonds in
an ungreased baking pan.Place in 350-degree oven and bake 5 to 10 minutes or until almonds are
lightly brown; stir once or twice to assure even browning.*(Note that almonds will continue to
brown slightly after removing from oven.) Combine broccoli and almonds in small bowl. Mix
thoroughly with lemon juice. Add salt and pepper to taste.
Number of Servings: 1
Amount Per Serving
Calories: 140
Total Fat: 11 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 23 mg
Total Carbohydrate: 9 g
Dietary Fiber: 5 g
Protein: 6 g

LEMONY PORK CHOPS

1/4 cup(s) lemon juice
4 pork, boneless loin chops, 1 1/4-inch thick
2 tablespoon oil, vegetable
2 tablespoon parsley, snipped
2 teaspoon chives, chopped
1 teaspoon salt
1 teaspoon tarragon, dried, crushed
1 teaspoon lemon peel, grated
1/2 teaspoon savory, dried, crushed
Preparation
For marinade, in a small saucepan combine lemon juice, oil, 2 tbsp water, parsley, chives, salt,
tarragon, lemon peel, and savory; simmer 3-4 minutes, stirring occasionally. Cool.
Place pork chops in a plastic bag; set in a shallow baking dish. Pour marinade over chops, close bag
and tie securely. Marinate in the refrigerator 6-8 hours or overnight, turning occasionally to
distribute marinade.
Drain chops, discarding the marinade. Grill chops over medium coals about 8 minutes. Turn and
grill about 8 minutes more.
Number of Servings: 4
Amount Per Serving
Calories: 172
Total Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 57 mg
Sodium: 192 mg
Total Carbohydrate: 1 g
Dietary Fiber: 0 g
Protein: 22 g

LENTIL AND ALMOND BURGERS

1 cup(s) lentils, brown, or green French lentils
2 tablespoon oil, olive, extra virgin
3/4 cup(s) carrot(s), finely chopped
1/3 cup(s) shallot(s), finely chopped
1/3 cup(s) celery, finely chopped (about 1 stalk)
1/4 cup(s) nuts, almonds, sliced
1 teaspoon thyme, fresh, chopped
1/2 teaspoon salt
1/4 teaspoon pepper, black ground
1 large egg yolk(s), lightly beaten
1 tablespoon lemon juice
Preparation
Bring 6 cups water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low, and
simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30
minutes for green lentils. Drain in a fine-mesh sieve.
Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add carrot, shallots, and
celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt, and pepper;
continue cooking until the almonds are lightly browned, about 2 minutes. Transfer the mixture to a
food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or
twice, until the mixture is coarsely ground. Transfer to a large bowl; stir in the remaining lentils. Let
cool for 10 minutes. Mix in egg yolk and lemon juice. Cover and refrigerate for 1 hour.
Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large nonstick skillet,
preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn
gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve
immediately.
To make ahead: Prepare through Step 2 up to 6 hours in advance.
Number of Servings: 5
Amount Per Serving
Calories: 228
Total Fat: 9 g
Saturated Fat: 1 g
Cholesterol: 41 mg
Sodium: 276 mg
Total Carbohydrate: 27 g
Dietary Fiber: 7 g
Protein: 11 g

LENTIL CHILI

1 1/2 cup(s) lentils, rinsed
1 cup(s) lentils, red, rinsed
1 1/2 ounce(s) onion soup mix
14 1/2 ounce(s) tomatoes, diced, canned
2 clove(s) garlic
1 onion(s), diced
1 teaspoon chili sauce
1/2 teaspoon cumin, ground
dash(es) salt and black pepper, to taste
10 tablespoon guacamole, store-bought
6 ounce(s) cheese, cheddar, low-fat
10 tablespoon sour cream, light or fat-free
bunch(es) red pepper sauce, to taste
Preparation
In a large saucepan, bring lentils and 5 cups water to a boil.Add dry onion soup mix.Reduce heat,
cover, and simmer 30 minutes, or until lentils are tender.
Add tomatoes, garlic, onion, chili powder, and cumin and simmer 30 minutes longer.Season with
salt, pepper, and hot red pepper sauce, to taste.
Garnish each portion with 2 tbsp of guacamole and sour cream and a sprinkle of cheddar cheese.
Number of Servings: 5
Amount Per Serving
Calories: 268
Total Fat: 13 g
Saturated Fat: 9 g
Cholesterol: 17 mg
Sodium: 1450 mg
Total Carbohydrate: 32 g
Dietary Fiber: 9 g
Protein: 21 g
LETTUCE AND TOMATO SALAD

2 cup(s) lettuce, romaine, chopped
1/2 cup(s) tomato(es), chopped
1 teaspoon oil, olive, extra virgin
1 teaspoon lemon juice
Preparation
In small bowl, combine lettuce and tomatoes. Mix together oil and lemon juice and pour over salad.
Number of Servings: 1
Amount Per Serving
Calories: 81
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 18 mg
Total Carbohydrate: 8 g
Dietary Fiber: 3 g
Protein: 2 g

LETTUCE WRAPS WITH SPICED PORK
Serve this quick stir-fry family-style: Set out a bowl of stir-fried pork and the lettuce leaves and let
people make their own wraps.

2 tablespoon sauce, oyster-flavored
2 tablespoon water
1 tablespoon hoisin sauce
1 tablespoon vinegar, rice
1 tablespoon sherry, dry, or rice wine
2 teaspoon cornstarch
1 teaspoon sugar, brown
1 teaspoon soy sauce, reduced-sodium
1 teaspoon oil, sesame
3 teaspoon oil, canola, divided
1 pounds pork, boneless center loin chop, trimmed of fat and cut into thin julienne strips
2 clove(s) garlic, minced
1 tablespoon ginger, fresh, minced
8 ounce(s) water chestnuts, canned, sliced, rinsed and coarsely chopped
8 ounce(s) bamboo shoots, sliced, rinsed and coarsely chopped
8 ounce(s) mushrooms, shiitake, stemmed and cut into julienne strips
4 medium scallion(s) (green onions), greens only, sliced
1 head(s) lettuce, iceberg, leaves, leaves separated
Preparation
To prepare sauce:
Combine oyster sauce, water, hoisin sauce, vinegar, sherry (or rice wine), cornstarch, brown sugar,
soy sauce and sesame oil in a small bowl.
To prepare stir-fry:
1. Heat 2 teaspoons canola oil over medium-high heat in a large nonstick skillet or wok. Add pork;
cook, stirring constantly, until no longer pink, about 4 minutes. Transfer to a plate. Wipe out the pan.
 2. Add remaining 1 teaspoon oil, garlic and ginger; cook, stirring constantly, until fragrant, 30
seconds. Add water chestnuts, bamboo shoots and mushrooms; cook, stirring often, until the
mushrooms have softened, about 4 minutes.
 3. Return the pork to the pan and add the sauce. Cook, stirring constantly, until a thick glossy sauce
has formed, about 1 minute. Serve sprinkled with scallions and wrapped in lettuce leaves.
Number of Servings: 4
Amount Per Serving
Calories: 331
Total Fat: 16 g
Saturated Fat: 5 g
Cholesterol: 59 mg
Sodium: 629 mg
Total Carbohydrate: 23 g
Dietary Fiber: 7 g
Protein: 25 g

LIGHT AND EASY TURKEY TENDERLOIN

1/2 cup(s) carrot(s), julienne sliced (1/4-inch)
1/2 pounds turkey, tenderloins
2 onion(s), green, sliced
2 slice(s) pepper(s), red, bell
1/8 teaspoon garlic powder
1/8 teaspoon rosemary, dried, crushed
1/8 teaspoon salt
dash(es) pepper, black
1 tablespoon wine, dry white
Preparation
On a 12 x 16-inch foil rectangle, place carrots and top with turkey tenderloin. Arrange onions and
pepper slices over tenderloin. Sprinkle with garlic powder, crushed rosemary, salt and pepper.
Fold edges of foil up to form a bowl shape. Pour wine over . Bring two opposite foil sides together
above food; fold edges over and down to lock fold. Fold short ends up and over.
On a small cookie sheet, place foil bundle and bake at 400 degrees Fahrenheit. 20 to 25 minutes or
until turkey reaches 170 degrees F. Check for doneness by opening foil bundle carefully to insert
meat thermometer in thickest part of tenderloin.

Number of Servings: 2
Amount Per Serving
Calories: 150
Total Fat: 2 g
Saturated Fat:
Cholesterol: 70 mg
Sodium: 226 mg
Total Carbohydrate: 5 g
Dietary Fiber:
Protein: 27 g

LIGHT AND EASY TURKEY TENDERLOIN

1/2 cup(s) carrot(s), julienne sliced (1/4-inch)
1/2 pounds turkey, tenderloins
2 onion(s), green, sliced
2 slice(s) pepper(s), red, bell
1/8 teaspoon garlic powder
1/8 teaspoon rosemary, dried, crushed
1/8 teaspoon salt
dash(es) pepper, black
1 tablespoon wine, dry white
Preparation
On a 12 x 16-inch foil rectangle, place carrots and top with turkey tenderloin. Arrange onions and
pepper slices over tenderloin. Sprinkle with garlic powder, crushed rosemary, salt and pepper.
Fold edges of foil up to form a bowl shape. Pour wine over . Bring two opposite foil sides together
above food; fold edges over and down to lock fold. Fold short ends up and over.
On a small cookie sheet, place foil bundle and bake at 400 degrees Fahrenheit. 20 to 25 minutes or
until turkey reaches 170 degrees F. Check for doneness by opening foil bundle carefully to insert
meat thermometer in thickest part of tenderloin.

Number of Servings: 2
Amount Per Serving
Calories: 150
Total Fat: 2 g
Saturated Fat:
Cholesterol: 70 mg
Sodium: 226 mg
Total Carbohydrate: 5 g
Dietary Fiber:
Protein: 27 g

LIME JALAPEÑO CHICKEN

1/4 cup(s) lime juice
2 tablespoon oil, canola
1 tablespoon vinegar, white
1 teaspoon cumin, ground
1/4 teaspoon salt
1 pepper(s), jalapeno, sliced
1 1/4 pounds chicken, breast, boneless, skinless, tenders removed
Preparation
Whisk lime juice, oil, vinegar, cumin and salt in a small bowl. Stir in jalapeno. Place chicken in a
shallow baking dish and pour the marinade over it, turning to coat both sides. Cover and refrigerate
for at least 1 hour, turning once, or overnight.
Preheat grill to high heat. Oil the grill rack (see Tip). Grill the chicken until cooked through and no
longer pink in the middle, 3 to 4 minutes per side. Let cool slightly; thinly slice crosswise. Serve
warm or chilled.
To make ahead: Marinate chicken in the refrigerator for up to 1 day and/or refrigerate cooked
chicken for up to 1 day. Slice just before serving.
Number of Servings: 8
Amount Per Serving
Calories: 71
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 31 mg
Sodium: 46 mg
Total Carbohydrate: 1 g
Dietary Fiber: 0 g
Protein: 11 g

LOIN CHOPS CHAMPIGNON

4 pork, loin chops, 1 1/4 inch thick
1 egg yolk(s), beaten
2 tablespoon wine, dry white
1 tablespoon soy sauce
1/2 cup(s) mushrooms, finely chopped
2 tablespoon onion(s), green, finely chopped
1 tablespoon parsley, snipped
1/2 teaspoon thyme, dried, crushed
1/4 teaspoon pepper, black ground
10 large mushrooms, caps
Preparation
In bowl stir together egg yolk, wine and soy sauce. Add chopped mushrooms, green onion, parsley,
thyme and pepper; mix well.
Broil chops 5 inches from heat for 12 minutes. Turn chops over and broil 4 minutes more. Spoon 2-
3 tablespoons mushroom mixture evenly on each chop. Spoon a small amount of mixture into each
mushroom cap and place them alongside the chops. Broil 3-5 minutes more or until chops are done
(slightly pink in center and 155-160 degrees internal temperature). Serve mushroom caps with
chops.
Number of Servings: 4
Amount Per Serving
Calories: 151
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 110 mg
Sodium: 310 mg
Total Carbohydrate: 4 g
Dietary Fiber: 1 g
Protein: 25 g

LOUISIANA RED BEANS AND RICE WITH TURKEY BACON
1 cup(s) rice, brown long grain, uncooked
3/4 teaspoon salt, sea
2 tablespoon oil, olive, extra virgin
1 cup(s) onion(s), finely chopped
1/4 cup(s) celery, finely chopped
2 clove(s) garlic, finely chopped
1 teaspoon thyme, dried, finely crushed
6 slice(s) turkey bacon, organic, such as Applegate Farms, finely chopped
2 can(s) beans, red kidney, 15 ounces per can, drained
1 can(s) tomatoes, diced, organic, 15 ounces
Preparation
Cook the rice according to package directions, using 1/2 teaspoon of the salt
Meanwhile, in a large nonstick skillet, heat the oil over medium heat. Add the onion and cook 3
minutes. Add the peppers, celery, garlic, thyme, and remaining 1/4 teaspoon of salt and cook 5
minutes longer.
Add the bacon and cook, stirring occasionally, 5 minutes. Stir in the beans and tomatoes with liquid.
Reduce heat to low, cover, and simmer for 15 minutes.
Serve the bean mixture over hot rice.
Number of Servings: 6
Amount Per Serving
Calories: 356
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 901 mg
Total Carbohydrate: 56 g
Dietary Fiber: 12 g
Protein: 18 g

LOW-FAT VEGETABLE LASAGNA
9 pasta, lasagna noodles, uncooked
1 medium onion(s), yellow, chopped
1 teaspoon oil, vegetable
2 clove(s) garlic, crushed
8 ounce(s) mushrooms, sliced thin (optional)
1/4 cup(s) parsley, fresh, chopped
1/4 tablespoon salt
1 package(s) spinach, frozen, (10 oz.) thawed, drained thorougly
1/2 teaspoon oregano, dried
1/2 teaspoon basil, dried
2 cup(s) tomato sauce, meatless
15 ounce(s) cheese, ricotta, low-fat
3/4 cup(s) cheese, mozzarella, part-skim, shredded
2 tablespoon cheese, grated Parmesan
Preparation
Prepare pasta according to package directions; drain and cover with cool water until ready to use.
While pasta is cooking, combine onions and oil in a skillet over medium heat until golden, about 5
minutes. Add the garlic and cook about 1 minute. Spoon out half the onions and reserve for later.
Add the mushrooms (if using) to the onions in the skillet. Cook, stirring over medium heat, until the
mushrooms are tender and slightly browned, about 7 minutes. Add the parsley and a pinch of salt;
transfer to a bowl.
Add the reserved cooked onion and the spinach to the skillet. Cover and cook over medium heat
until the spinach is wilted, about 3 minutes. Uncover and cook over medium heat to evaporate any
excess moisture, about 1 minute. Season with a pinch of salt.
Heat oven to 350 degrees F. Drain the lasagna and pat dry with paper towels. Mix the oregano and
basil with the tomato sauce. Spread 1 cup tomato sauce in the bottom of a 13 x 9 x 3-inch pan.
Arrange 3 lasagna pieces, slightly overlapping, in the pan. Spoon the spinach mixture on top in an
even layer. Spread with half of the ricotta. Sprinkle with 1/4 cup of the shredded mozzarella cheese.
Arrange a layer of 3 more lasagna pieces. Spread with the mushrooms, the remaining ricotta
mixture, and 1/4 cup of the mozzarella. Top with the remaining 3 pieces of lasagna, 1 cup of tomato
sauce and 1/2 cup of the mozzarella cheese. Sprinkle with Parmesan cheese. Bake until brown and
bubbly, about 45 minutes.
Number of Servings: 8
Amount Per Serving
Calories: 243
Total Fat: 7.7 g
Saturated Fat:
Cholesterol: 23.7 mg
Sodium: 228 mg
Total Carbohydrate: 29.9 g
Dietary Fiber:
Protein: 15.1 g
MANDARIN ORANGE TURKEY

2 tablespoon flour, all-purpose
1 pounds turkey scalloppine
2 tablespoon oil, olive
1/3 cup(s) hoisin sauce
1/3 cup(s) orange juice
2 mandarin oranges, (or tangerines) peeled & sectioned
1/2 teaspoon chile garlic sauce
2 tablespoon onion(s), green, chopped
1/4 cup(s) nuts, cashews, chopped
Preparation
Place flour in shallow dish. Dredge turkey in flour to lightly coat.
In a medium size skillet, heat oil over medium heat. Add turkey and cook 2 to 3 minutes per side,
until lightly browned. Remove from pan, cover and keep warm.
Whisk together hoisin sauce, orange juice and chili garlic sauce. Pour into skillet and deglaze pan,
scraping up any browned bits. Add citrus, green onion and 1/2 of the cashews. Simmer, stirring
constantly for 3 minutes or until onions are tender.
Pour sauce over turkey and top with remaining cashews. Serve with rice or noodles.
Number of Servings: 4
Amount Per Serving
Calories: 330
Total Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 75 mg
Sodium: 820 mg
Total Carbohydrate: 29 g
Dietary Fiber: 2 g
Protein: 29 g

MANGO-LIME PORK CHOPS
12 ounce(s) dressing/marinade, mango, nonfat
2 tablespoon lime juice
2 teaspoon ginger root, grated
2 clove(s) garlic, crushed
2 mango(es), diced
4 pork, boneless loin chops, 6-ounces each (about 1-inch thick)
Preparation
In large self-sealing bag, combine mango marinade, garlic, lime juice and ginger. Add pork chops;
seal bag and marinate in refrigerator overnight or at least 4 hours.
Prepare medium-hot fire in grill. Remove chops from marinade, discarding marinade. Grill chops
over direct heat, turning once, for 12 to14 minutes.
Serve with Mango-Lime Salsa if desired.
Number of Servings: 4
Amount Per Serving
Calories: 260
Total Fat: 10 g
Saturated Fat: 4 g
Cholesterol: 97 mg
Sodium: 323 mg
Total Carbohydrate: 5 g
Dietary Fiber: 0 g
Protein: 36 g

MANGO-LIME SALSA
2 mango(es), diced
1/4 cup(s) onion(s), red, chopped
1/4 cup(s) cilantro, chopped
1/4 cup(s) coconut, flaked
2 tablespoon lime juice
1/4 teaspoon salt
1 dash(es) pepper, cayenne
Preparation
In large bowl, toss together mangoes, red onion, fresh cilantro, flaked coconut, lime juice, salt, and
cayenne pepper. Can be made up to 2 hours ahead of use.
Serve with Mango-Lime Pork Chops.
Number of Servings: 4
Amount Per Serving
Calories: 96
Total Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 150 mg
Total Carbohydrate: 22 g
Dietary Fiber: 2 g
Protein:

MAPLE-ROASTED SWEET POTATOES
Roasting sweet potatoes is even easier than boiling and mashing them. Maple syrup glaze
transforms this ultra-simple dish into something sublime.
2 1/2 pounds potato(es), sweet, peeled and cut into 1 1/2-inch pieces (about 8 cups)
1/3 cup(s) maple syrup, pure
2 tablespoon butter, melted
1 tablespoon lemon juice
1/2 teaspoon salt
pepper, black ground, to taste
Preparation
1. Preheat oven to 400°F.
2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. In small bowl,
combine maple syrup, butter, lemon juice, salt and pepper. Pour the mixture over the sweet potatoes
and toss to coat.
3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15
minutes, until tender and starting to brown, 45 to 50 minutes more.
Number of Servings: 12
Amount Per Serving
Calories: 96
Total Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 5 mg
Sodium: 118 mg
Total Carbohydrate: 19 g
Dietary Fiber: 2 g
Protein: 1 g

MARGARITA BEEF WITH ORANGE SALSA

1 beef, top round steak, cut 1 inch thick (about 1 3/4 lbs.)
2/3 cup(s) orange juice concentrate, defrosted
1/2 cup(s) tequila
1/3 cup(s) lime juice
2 tablespoon oil, olive
2 tablespoon ginger, fresh, chopped
2 clove(s) garlic, minced
1 teaspoon salt
1 teaspoon oregano, dried
1/4 teaspoon pepper, red ground
Preparation
Combine marinade (all but beef) in medium bowl. Place beef steak and marinade in food-safe
plastic bag; turn to coat. Close bag securely and marinate in refrigerator 6 hours or as long as
overnight, turning occasionally.
Remove steak; discard marinade. Place steak on grid over medium, ash-covered coals. Grill,
uncovered, 16 to 18 minutes for medium rare doneness, turning occasionally. Carve into thin slices.
Serve with Orange Salsa.
Number of Servings: 6
Amount Per Serving
Calories: 286
Total Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 61 mg
Sodium: 426 mg
Total Carbohydrate: 12 g
Dietary Fiber: 1.2 g
Protein: 28 g

MARINATED BEEF AND PASTA SALAD
1 pounds pasta, mostaccioli, ziti, or other medium pasta shape
2 tablespoon oil, vegetable
3 tablespoon lemon juice
2 tablespoon vinegar, red wine
1 tablespoon oregano, fresh, chopped
1 tablespoon thyme, fresh, chopped
1/2 cup(s) parsley, fresh, chopped
10 large mushrooms, sliced
2 cup(s) beef, flank steak, leftover flank steak or roast beef, julienned
1 pepper(s), yellow, julienned (seeds and ribs removed)
salt and black pepper, to taste
2 tablespoon mustard, dijon-style
1 tablespoon thyme, dried
1 tablespoon oregano, dried
2 cup(s) snow pea pods, chopped in half
1 pepper(s), red, bell, ribs and seeds removed, julienned
Preparation
Prepare pasta according to package directions; drain.
In a large bowl, mix vegetable oil, lemon juice, vinegar, parsley, oregano, thyme, mustard,
mushrooms, and beef. Add snow peas and peppers and mix thoroughly. Add pasta and mix again.
Serve immediately or refrigerate for one hour and serve cold.
Number of Servings: 12
Amount Per Serving
Calories: 269
Total Fat: 7.1 g
Saturated Fat:
Cholesterol: 24.3 mg
Sodium: 35.8 mg
Total Carbohydrate: 34.6 g
Dietary Fiber:
Protein: 16.2 g

MARINATED CHICKEN TARRAGON

1/2 cup(s) yogurt, low-fat plain
1/4 cup(s) honey
2 tablespoon mustard, dijon-style
1 1/2 teaspoon garlic salt
1 1/2 teaspoon tarragon, dried
1/2 teaspoon pepper, black
1/8 teaspoon hot sauce
4 chicken, breast, skinless, 4-ounces each
Preparation
Combine yogurt, honey, mustard, garlic salt, tarragon, pepper and hot pepper sauce; mix well.
Marinate chicken in yogurt mixture 1 hour in refrigerator. Shake off excess marinade and broil, 4 to
6 inches from heat, 3 to 4 minutes per side or until juices run clear.
Number of Servings: 4
Amount Per Serving
Calories: 189
Total Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 62 mg
Sodium: 970 mg
Total Carbohydrate: 21 g
Dietary Fiber: 0 g
Protein: 25 g

MARINATED CUCUMBERS
2 tablespoon sugar
1/2 cup(s) vinegar, rice
1 cup(s) cucumber(s), diced
Preparation
Whisk together sugar and vinegar in medium bowl until sugar is dissolved. Stir in cucumbers; place
mixture in food-safe plastic bag. Close bag securely and marinate in refrigerator 1 hour. Drain
cucumbers in large colander; discard marinade.
Number of Servings: 1
Amount Per Serving
Calories: 169
Total Fat: 0 g
Saturated Fat:
Cholesterol: 0 mg
Sodium: 8.1 mg
Total Carbohydrate: 44 g
Dietary Fiber: 0.5 g
Protein: 1 g

MASITAS DE CERDO (CARNITAS)
1 1/2 pounds pork, boneless loin, cut into 1-inch cubes
6 clove(s) garlic, crushed
1 teaspoon salt
1/2 teaspoon pepper, black
1 teaspoon oregano
1/4 cup(s) oil, olive
1/2 cup(s) orange juice, sour, may substitute 1/4 c orange juice and 1/4 c lime juice
2 teaspoon oil, olive
Preparation
Place pork cubes in a self-sealing plastic bag; mix together remaining and pour over pork cubes;
seal bag and refrigerate overnight.
Preheat oven to 350 degrees F.
Heat oil in oven-proof skillet. Remove pork from marinade, discarding marinade. Sauté 1 to 2
minutes until brown; place skillet in oven. Roast in a 350 degrees F. oven for 25-30 minutes, until
pork is tender. Place on a serving platter and serve hot.
Number of Servings: 6
Amount Per Serving
Calories: 233
Total Fat: 14 g
Saturated Fat: 3 g
Cholesterol: 56 mg
Sodium: 421 mg
Total Carbohydrate: 3 g
Dietary Fiber: 0 g
Protein: 22 g

MEATLESS FAJITA BURGER
4 tablespoon oil, olive
4 tablespoon guacamole, store-bought
4 veggie burger(s)
1 onion(s), sliced
Preparation
Heat meatless burgers according to directions on box.In a saucepan, heat oil over medium
flame.Add onions and sauté about 5-6 minutes, until translucent and browning.Top burgers with
cooked onion and guacamole.
Number of Servings: 4
Amount Per Serving
Calories: 275
Total Fat: 18 g
Saturated Fat: 5 g
Cholesterol: 0 mg
Sodium: 779 mg
Total Carbohydrate: 17 g
Dietary Fiber: 7 g
Protein: 28 g

MEDITERRANEAN BURGERS
4 tomato(es), sun-dried, not packed in oil
1 1/2 cup(s) broth, vegetable, or water
1/2 cup(s) millet, rinsed
1/4 teaspoon salt
6 teaspoon oil, olive, extra virgin
1 large onion(s), chopped
3 cup(s) spinach, baby, lightly packed
2 clove(s) garlic, minced
1/2 cup(s) cheese, feta, crumbled
1 tablespoon basil, fresh, chopped
2/3 cup(s) bread crumbs, fine, dry
1/4 teaspoon freshly ground pepper
7 English muffin, whole wheat, or whole-wheat buns
Preparation
Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from
heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.
Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a
boil. Reduce heat to low, cover and simmer until the millet is tender and liquid is absorbed, 25 to 30
minutes. Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate to cool to room
temperature, about 20 minutes.
While the millet cooks, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion
and cook, stirring often, until softened and light brown, 5 to 7 minutes. Gradually stir in spinach;
cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring,
until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.
Place the millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse
until coarsely chopped. Transfer to a large bowl; stir in the feta, basil, breadcrumbs, pepper and the
reserved sun-dried tomatoes; mix well.
With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for
each.
Using 2 teaspoons oil per batch, cook 3 to 4 patties at a time in a large nonstick skillet over medium
heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns).
Garnish the burgers with arugula and tomatoes.
Number of Servings: 7
Amount Per Serving
Calories: 309
Total Fat: 9 g
Saturated Fat: 3 g
Cholesterol: 10 mg
Sodium: 735 mg
Total Carbohydrate: 49 g
Dietary Fiber: 7 g
Protein: 11 g

MEDITERRANEAN FISH FILLETS
1 teaspoon oil, olive, extra virgin
1 small onion(s), thinly sliced
2 tablespoon wine, dry white
1 clove(s) garlic, finely chopped
1 cup(s) tomatoes, diced
4 olives, Kalamata, pitted, chopped
1/8 teaspoon oregano, dried
1/8 teaspoon orange peel (zest), grated, freshly grated
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper, divided
8 ounce(s) fish, halibut fillets, thick-cut, or other firm-fleshed fish fillets such as mahi-mahi
Preparation
Preheat oven to 450°F.
Heat oil in a medium nonstick skillet over medium-high heat. Add onion and cook, stirring often,
until lightly browned, 2 to 4 minutes. Add wine and garlic and simmer for 30 seconds. Stir in
tomatoes, olives, oregano and orange zest. Season with 1/8 teaspoon salt and 1/8 teaspoon pepper.
Season fish with the remaining 1/8 teaspoon each salt and pepper. Arrange the fish in a single layer
in a pie pan or baking dish. Spoon the tomato mixture over the fish. Bake, uncovered, until the fish
is just cooked through, 10 to 20 minutes. Divide the fish into 2 portions and serve with sauce.
Number of Servings: 1
Amount Per Serving
Calories: 222
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 36 mg
Sodium: 766 mg
Total Carbohydrate: 9 g
Dietary Fiber: 2 g
Protein: 25 g

MEDITERRANEAN LASAGNA
9 pasta, lasagna noodles, uncooked
1 tablespoon oil, vegetable
1 large onion(s), finely diced
2 clove(s) garlic, minced
1 pounds eggplant, peeled and finely diced
3 cup(s) cheese, ricotta, low-fat
4 ounce(s) cheese, feta, crumbled
1 cup(s) yogurt, low-fat plain
1 can(s) tomato sauce, (28 oz.)
1/2 cup(s) cheese, grated Parmesan
Preparation
Cook lasagna according to package directions; drain.
Preheat oven to 350 degrees F. Warm oil in a large saucepan over low heat. Add onion, garlic and
eggplant. Cover and let vegetables cook until very soft, about 10 minutes. Meanwhile, stir together
the ricotta, feta and yogurt. When vegetables are done, stir in tomato sauce. Remove from heat and
set aside 1 cup of eggplant mixture.
In a 9 x 13 x 2-inch baking dish, spread a little of the eggplant mixture over the bottom and cover
with 3 pieces of lasagne. Spoon some of the ricotta over the lasagna. Continue to layer with
eggplant mixture, lasagna, and ricotta. Place a layer of lasagna on top. Spread the reserved eggplant
over lasagna and sprinkle with Parmesan. Bake uncovered for 45 minutes, until cheese is brown.
Number of Servings: 12
Amount Per Serving
Calories: 266
Total Fat: 11 g
Saturated Fat:
Cholesterol: 34.8 mg
Sodium: 318 mg
Total Carbohydrate: 27.1 g
Dietary Fiber:
Protein: 15.9 g

MEDITERRANEAN LENTIL SALAD WITH TOASTED ALMONDS
3/4 cup(s) bulgur
1 cup(s) lentils, rinsed and drained
2 tablespoon oil, olive
1 1/2 cup(s) onion(s), sliced
3 cup(s) spinach, cut into thin strips
1 small pepper(s), red, bell, seeded, cut into ½-inch squares
2 clove(s) garlic, minced
8 ounce(s) yogurt, fat-free plain
dash(es) salt and black pepper, to taste
1/3 cup(s) nuts, almonds, sliced, toasted
Preparation
In small bowl, cover bulgur with boiling water; set aside 30 minutes.Meanwhile, in 1-quart
saucepan, combine lentils and 2 cups water.Bring to boil, cover, reduce heat and simmer about 20
minutes until lentils are tender; drain.
Heat oil in large skillet over medium heat.Add onions; sauté 5 minutes.Thoroughly drain
bulgur.Mix into skillet with lentils.Cook 5 minutes, tossing occasionally.Mix in spinach and
dill.Cook 3 minutes, tossing occasionally.Mix in yogurt; heat through.Season with salt and
pepper.Sprinkle with almonds.Serve with additional yogurt
Number of Servings: 4
Amount Per Serving
Calories: 308
Total Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 2 mg
Sodium: 431 mg
Total Carbohydrate: 43 g
Dietary Fiber: 13 g
Protein: 13 g

MEDITERRANEAN PIZZA
2 tablespoon cornmeal, organic, for the baking sheet
4 cup(s) spinach, shredded (about 5 ounces)
flour, whole-wheat, for work surface
1 pounds pizza dough, whole wheat, thawed if frozen
2 teaspoon oil, olive, extra virgin
4 tomato(es), plum, thinly sliced
1 tablespoon marjoram, fresh, coarsely chopped, or oregano, or basil
1/2 small onion(s), red, thinly sliced
1/3 cup(s) cheese, feta, reduced-fat, crumbled
1/4 cup(s) olives, Kalamata, pitted, coarsely chopped
1/2 teaspoon pepper, black ground
Preparation
Preheat the oven to 450°F. Spread the cornmeal on a large baking sheet; alternatively, rub the baking
sheet with oil.
Place the spinach with the rinse water still clinging to the leaves in a microwave-safe bowl with a
lid. If the leaves are completely dry, add a teaspoon of water. Cover and microwave on high until the
spinach is bright green and wilted, about 1 minute. Transfer to a strainer and rinse with cold water.
When cool enough to handle, wrap the leaves in a clean kitchen towel and squeeze out all of the
excess liquid. Remove the spinach from the towel, using your fingers to loosen and separate the
leaves. Set aside.
On a lightly floured work surface, use a rolling pin and your hands to roll and stretch the dough to a
roughly 10 by 14-inch rectangle; if the dough becomes so elastic that after it is rolled it just snaps
back, contracting to its original size, let it rest a few minutes before continuing to roll. Transfer the
dough to the prepared baking sheet.
Brush the dough with 1 teaspoon of the olive oil. Arrange the tomatoes on the dough. Sprinkle the
marjoram over the tomatoes. Spread the spinach on top, followed by the red onion, feta, olives, and
black pepper. Drizzle the remaining 1 teaspoon olive oil over the pie.
Bake until the crust is golden, 15 to 20 minutes.
Number of Servings: 4
Amount Per Serving
Calories: 388.5
Total Fat: 10.3 g
Saturated Fat:
Cholesterol:
Sodium: 814.1 mg
Total Carbohydrate: 59.9 g
Dietary Fiber:
Protein: 13.8 g

MEDITERRANEAN PORK KABOBS
1 pounds pork, boneless loin chops, (or 4 chops)
6 ounce(s) artichoke hearts, marinated
1 large pepper(s), red, bell, seeded and cut into 1-inch squares
1 teaspoon hot sauce
1 teaspoon oregano
2 tablespoon lemon juice
2 teaspoon pepper, black ground
Preparation
Cut pork loin or chops into 1-inch cubes and place in a self-sealing bag. Drain artichoke hearts,
reserving marinade; set artichoke hearts and bell pepper squares aside. Add reserved marinade with
remaining to bag; mix well and seal bag. Let stand for 30 minutes, turning bag occasionally (or
refrigerate overnight).
Prepare medium-hot coals in covered grill; skewer* pork, artichoke hearts and pepper squares; grill
for 15 minutes, just until done and nicely browned.
*If using bamboo skewers, soak in water for one hour before using.
Number of Servings: 4
Amount Per Serving
Calories: 201
Total Fat: 9 g
Saturated Fat: 3 g
Cholesterol: 57 mg
Sodium: 304 mg
Total Carbohydrate: 7 g
Dietary Fiber: 3 g
Protein: 24 g

MEDITERRANEAN STUFFED TURKEY BURGER
1 pounds turkey, ground
1/4 cup(s) oats, rolled, quick cooking, uncooked
1 large egg(s), beaten
1/2 teaspoon salt
1/4 teaspoon mint, dried, crumbled
1/4 teaspoon garlic powder
1/8 teaspoon cinnamon, ground
1/2 cup(s) cottage cheese, low-fat, drained
1/4 cup(s) cheese, feta, crumbled
2 tablespoon olive(s), black, pitted and chopped
1/2 teaspoon oregano, dried
cucumber(s), slices (optional)
tomato(es), slices (optional)
onion(s), slices (optional)
Preparation
Lightly grease cold grill rack. Prepare grill for direct-heat cooking.
In medium-size bowl combine turkey, oats, egg, salt, mint, garlic powder and cinnamon. Divide
turkey mixture in half. On 2 pieces (each 10" X 11") wax paper, shape each half of turkey mixture
into a 6-inch patty.
In small bowl combine cottage cheese, Feta cheese, olives and oregano. Spoon cheese mixture over
one circle of turkey mixture, leaving a 1/2-inch border around outside edge. Carefully invert
remaining second turkey patty on top of cheese mixture. Remove top layer of wax paper from
turkey. Press pattty edges together to seal.
Invert giant turkey burger onto grill rack and remove wax paper. Grill burger 8 minutes per side or
until temperature of 165 degrees F is reached on the meat thermometer. To turn giant burger, slide a
flat cookie sheet under the burger and invert onto another flat cookie sheet. Then carefully slide
burger back onto grill*.
To serve, cut burger into fourths. Serve with cucumber, tomato and onion, if desired.
*Can also use greased wire grill basket if desired.
 Number of Servings: 4
Amount Per Serving
Calories: 266
Total Fat: 15 g
Saturated Fat:
Cholesterol: 134 mg
Sodium: 620 mg
Total Carbohydrate: 5 g
Dietary Fiber:
Protein: 28 g

MEDITERRANEAN TUNA SALAD
12 ounce(s) fish, tuna, white, canned in water, drained and flaked
1 cup(s) beans, green, cooked, drained, and cut
3/4 cup(s) cherries, dried tart
1/2 cup(s) carrot(s), shredded
1/2 cup(s) celery, chopped
1/2 cup(s) vinaigrette, balsamic, low-fat
1/2 cup(s) cheese, feta, crumbled
1 tablespoon mustard, dijon-style
1/4 cup(s) nuts, pine nuts, toasted
lettuce, mixed greens
Preparation
Combine tuna, cooked green beans, dried cherries, carrots, and celery in a medium bowl. Add salad
dressing, feta cheese, and Dijon mustard; toss gently until all are lightly coated. Refrigerate,
covered, 2 to 3 hours to allow flavors to blend. Sprinkle with pine nuts just before serving. Serve
over salad greens, if desired. Makes 4 main-course servings (1 cup each).
Number of Servings: 4
Amount Per Serving
Calories: 343
Total Fat: 13 g
Saturated Fat: 4 g
Cholesterol: 52 mg
Sodium: 1061 mg
Total Carbohydrate: 32 g
Dietary Fiber: 2.5 g
Protein: 25 g

MEDITERRANEAN TURKEY AND EGGPLANT STIR-FRY
1 pounds turkey, ground
1 cup(s) onion(s), thinly sliced
2 clove(s) garlic, minced
1 1/2 teaspoon oregano, dried, crushed
1 teaspoon mint, dried, crushed
3/4 teaspoon salt
1/4 teaspoon pepper, black
4 cup(s) eggplant, seeded and cut into 1/2-inch cubes
1 cup(s) pepper(s), green, bell, seeded and cut into 1/2-inch cubes
1 tablespoon oil, olive
1 teaspoon sugar
1 medium tomato(es), cut into wedges
1 tablespoon cheese, feta, crumbled
Preparation
Slice onion, eggplant and bell peppers, and dice tomatoes.
In large non-stick skillet, over medium-high heat, sauté turkey, onion, garlic, oregano, mint, salt and
pepper 5 to 6 minutes or until meat is no longer pink. Remove turkey mixture from skillet and set
aside.
In the same skillet over medium-high heat, sauté eggplant and green pepper in oil 4 minutes or until
vegetables are crisp-tender.
Combine turkey mixture with vegetable mixture. Stir in sugar and tomato. Cook mixture, over
medium-high heat, 4 to 5 minutes or until heated throughout.
To serve, top turkey mixture with Feta cheese.
Number of Servings: 4
Amount Per Serving
Calories: 257
Total Fat: 13 g
Saturated Fat:
Cholesterol: 87 mg
Sodium: 573 mg
Total Carbohydrate: 13 g
Dietary Fiber:
Protein: 22 g

MEXICAN COLESLAW
6 cup(s) cabbage, very thinly sliced
1 1/2 cup(s) carrot(s), peeled and grated
1/3 cup(s) cilantro, chopped
1/4 cup(s) vinegar, rice
2 tablespoon oil, olive, extra virgin
1/4 teaspoon salt
Preparation
Place cabbage and carrots in a colander; rinse thoroughly with cold water to crisp. Let drain for 5
minutes.
Meanwhile, whisk cilantro, vinegar, oil and salt in a large bowl. Add cabbage and carrots; toss well
to coat.
Once prepared, serve immediately or cover and refrigerate for up to 1 day. Toss again to refresh just
before serving.
Number of Servings: 8
Amount Per Serving
Calories: 53
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 97 mg
Total Carbohydrate: 5 g
Dietary Fiber: 2 g
Protein: 1 g

MEXICAN EGG SCRAMBLE
1/2 cup(s) egg whites, liquid
1/2 cup(s) milk, fat-free
3/4 ounce(s) cheese, cheddar, reduced-fat, or reduced fat colby
1/2 cup(s) pepper(s), red, bell, diced
1/2 cup(s) zucchini, diced with peel
1/3 cup(s) onion(s), diced
1 pepper(s), jalapeno, seeded and diced
1/2 tablespoon oil, olive
1/4 cup(s) avocado
1/3 salsa, medium
1 tablespoon cilantro
1 tortilla(s), corn, medium size
Preparation
Heat olive oil in medium sized pan. Sauté peppers, onion, and zucchini until tender.
Beat eggs, milk, and cheese until well blended. Pour into vegetable mixture.
Top with avocado, salsa, and cilantro. Serve with warmed tortilla.
Number of Servings: 1
Amount Per Serving
Calories: 400
Total Fat: 16 g
Saturated Fat: 3 g
Cholesterol: 7 mg
Sodium: 865 mg
Total Carbohydrate: 39 g
Dietary Fiber: 8 g
Protein: 29 g

MEXICAN LASAGNA
If you need a crowd-pleaser to win your family over, try this healthy version of the classic lasagna.
Trust me - they'll never know that it's lower in fat and calories than what they're used to!
1 1/2 pounds beef, lean ground
1 1/4 ounce(s) taco seasoning mix
15 ounce(s) cheese, ricotta, low-fat
1/4 cup(s) sour cream, light or fat-free
27 ounce(s) pepper(s), green chile, bottled, drained (reserve 2 tbsp. canned juice)
2 tablespoon Tabasco sauce
4 tortilla(s), whole-wheat, low carb, 6-inch
Preparation
Preheat oven to 350 degrees.
Season the meat with a little salt and pepper. In a skillet over medium heat, break up the meat with a
wooden spoon, and cook until browned. Drain off the grease. Stir in the taco seasoning mix and
enough water to make a paste.
In a small mixing bowl, whisk the ricotta cheese, sour cream, reserved chili juice, Tabasco, and 1/2
cup water. Spread a little of the mixture to cover the bottom of a 13x9 inch baking pan. Cover the
sauce with a layer of tortillas, overlapping slightly. Sprinkle the meat mixture evenly over the entire
base. Cover with a single layer of whole green chilies and pour the remaining sauce on top.
Bake 45–60 minutes. Remove from the oven and allow to stand 5 minutes before serving.
Number of Servings: 12
Amount Per Serving
Calories: 171
Total Fat: 7 g
Saturated Fat: 3 g
Cholesterol: 44 mg
Sodium: 629 mg
Total Carbohydrate: 11 g
Dietary Fiber: 4 g
Protein: 17 g

MEXICAN MOLE PORK CHOPS
4 pork, chops, bone-in, 1 1/2 inch thick
1/8 teaspoon paprika
2 teaspoon onion powder
1 teaspoon garlic
1 1/2 teaspoon cocoa powder, unsweetened
1/4 teaspoon pepper(s), chipotle chile, ground
1 dash(es) cinnamon, ground
1 dash(es) allspice, ground
1 tablespoon sugar, brown
Preparation
In small bowl, combine brown sugar, onion powder, cocoa, garlic powder, ground Chipotle pepper,
paprika, cinnamon, and allspice; rub onto both sides of pork chops. Set aside for 30 minutes.
Preheat grill to 400 to 450 degrees F.
When ready to cook, spray light coat of cooking spray on pork chops to keep them from sticking to
the grill. Place on hot grill. Cover; cook for 7 minutes per side or until internal temperature reaches
160º F using an instant-read thermometer.
Let rest for 5 minutes. Serve with Mango Salsa if desired.
Number of Servings: 4
Amount Per Serving
Calories: 248
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 80 mg
Sodium: 213 mg
Total Carbohydrate: 15 g
Dietary Fiber: 1 g
Protein: 31 g

MEXICAN PASTA CASSEROLE
1 pounds pasta, rigatoni, or other medium pasta shape, uncooked
2 teaspoon oil, vegetable
1 medium onion(s), chopped
1 clove(s) garlic, minced
1 pepper(s), jalapeno, seeded and minced
3 tablespoon chili powder
28 ounce(s) tomatoes, diced, undrained
1 teaspoon cumin, ground
1 teaspoon oregano, dried
8 ounce(s) chicken, breast (cooked), julienned
1/4 cup(s) olives, pitted
1 cup(s) cheese, Monterey Jack
Preparation
Preheat oven to 375° F. Prepare pasta according to package directions.
While pasta is cooking, heat the oil in a medium saucepan over medium heat. Add the onion, garlic
and jalapeño and cook until softened, about 3 minutes. Add the chili powder and stir for 1 minute.
Add the tomatoes and liquid, cumin and oregano. Simmer until slightly thickened, about 15
minutes.
When pasta is done, drain well. In a bowl, combine pasta, chicken, olives, 3/4 cup of cheese, and
sauce. Spoon into a 2-quart baking dish lightly sprayed with vegetable oil. Sprinkle the reserved
cheese on top. Cover loosely with foil and bake until warmed through and the cheese melts, about
15 minutes.
Number of Servings: 8
Amount Per Serving
Calories: 329
Total Fat: 13.3 g
Saturated Fat:
Cholesterol: 32.2 mg
Sodium: 518.5 mg
Total Carbohydrate: 32.6 g
Dietary Fiber:
Protein: 22.5 g

MEXICAN SHRIMP COCKTAIL
3 tablespoon lime juice
1/3 cup(s) onion(s), finely chopped
1/3 cup(s) cilantro, fresh, chopped
1 pounds shrimp, cooked, thawed and rinsed
salt, to taste
Preparation
In a bowl, stir together lime juice, onion, and cilantro. Add the shrimp to the lime mixture and mix
gently. Add salt to taste.
Number of Servings: 4
Amount Per Serving
Calories: 104
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 243 mg
Sodium: 182 mg
Total Carbohydrate: 3 g
Dietary Fiber: 0 g
Protein: 23 g

MICROWAVE SHRIMP PASTA PRIMAVERA
8 ounce(s) pasta, medium shells, or other medium pasta shape, uncooked
1 can(s) broth, reduced-sodium chicken, (13.75 oz.)
3 tablespoon cornstarch
2 tablespoon oil, vegetable
1 large onion(s), cut into thin wedges
3 clove(s) garlic, minced
2 medium carrot(s), cut in matchstick-sized pieces
1 medium pepper(s), red, bell, ribs and seeds removed cut in thin strips
1/2 cup(s) snow pea pods, cut in half diagonally
2 tablespoon lemon juice
1 tablespoon ginger, fresh, grated
1/8 teaspoon pepper, red, crushed, (optional)
12 ounce(s) shrimp, peeled and deveined
Preparation
Prepare pasta according to package directions.
While pasta is cooking, stir together chicken broth and cornstarch in a small bowl. In a 2-quart,
microwaveable casserole or bowl, combine vegetable oil, onion, garlic, carrots, red pepper, snow
peas, lemon juice, ginger and crushed red pepper. Cover; microwave on high (100 percent) stirring
once, for 3 minutes or until vegetables are tender-crisp. Restir cornstarch mixture. Stir into
vegetables. Cover; microwave stirring once, for 5 minutes or until slightly thickened. Add shrimp.
Cover; microwave on high for 2 minutes, stirring once. Let stand 2 minutes.
When pasta is done, drain well. Spoon shrimp mixture over pasta, toss and serve.
Number of Servings: 8
Amount Per Serving
Calories: 314
Total Fat: 5.4 g
Saturated Fat:
Cholesterol: 65.2 mg
Sodium: 209 mg
Total Carbohydrate: 48.8 g
Dietary Fiber:
Protein: 16.7 g
MIDDLE EAST PIZZA
1 pounds turkey, cutlets, cut in 1/2 inch strips
1 teaspoon garlic, minced
1/2 teaspoon oregano
1/2 teaspoon salt
1/2 teaspoon pepper, black
1 pounds eggplant, cut into thin 1/2-inch slices lengthwise
1 zucchini, cut into 1/2-inch slices lengthwise
1 pepper(s), red, bell, cut in half and seeded
1 medium onion(s), quartered lengthwise
cooking spray, vegetable oil
1 Italian bread shell (Boboli), (12-inch) thin crust
1 cup(s) hummus
4 ounce(s) cheese, goat, soft, cut into 1/2-inch slices then quartered
Preparation
Prepare grill for direct heat cooking.
In small bowl, combine turkey, garlic, oregano, salt, and pepper; cover and refrigerate.
Grill eggplant, zucchini, pepper, and onion 5 minutes per side or until surfaces are blackened and
just tender. Cool slightly.
In medium nonstick skillet sprayed with vegetable oil, sauté turkey mixture over medium-high heat
3 to 4 minutes or until lightly browned and no longer pink in center.
Place pizza shell on (10 x 15 x 2 inch) baking pan. Spread hummus over shell. Top with vegetables,
turkey mixture, and cheese. Bake at 450 degrees (Fahrenheit) 5 to 10 minutes or until cheese is
melted.
For Hummus*: In a food processor fitted with a metal blade, combine the following and process
until mixture is smooth: 1 large garlic clove, 1 8-ounce can of chick peas (drained, liquid reserved),
1 tablespoon of tahini, 1 1/2 tablespoons of lemon juice.
Makes one cup.
*One cup of deli-prepared hummus may be substituted.
Number of Servings: 8
Amount Per Serving
Calories: 284
Total Fat: 8 g
Saturated Fat:
Cholesterol: 49 mg
Sodium: 504 mg
Total Carbohydrate: 29 g
Dietary Fiber:
Protein: 24 g

MIDDLE EASTERN BURGERS
Exotic-tasting spices and chopped prunes give Middle Eastern flair to these truly succulent burgers.
1/3 cup(s) bulgur
1/2 cup(s) water, warm
2 tablespoon water, warm
1 teaspoon oil, canola
1/2 cup(s) onion(s), chopped
2 clove(s) garlic, minced
1/3 cup(s) plums, pitted, dried, finely chopped
1/2 teaspoon cumin, ground
1/2 teaspoon coriander, ground
1/4 teaspoon allspice, ground
12 ounce(s) beef, lean ground
1 large egg(s), lightly beaten
1/4 teaspoon salt, or to taste
1/4 teaspoon pepper, black ground
4 small pita, whole-wheat
Preparation
Preheat grill.

Combine bulgur with 1/2 cup warm water in a small bowl; let soak until the bulgur is tender and
most of the water has been absorbed, 20 to 30 minutes. Drain any excess liquid.
 Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion; cook, stirring often,
until the onion softens, about 4 minutes. Add garlic and prunes; cook, stirring often, until fragrant,
about 2 minutes. Don't let the garlic burn.
 Stir in cumin, coriander and allspice; cook, stirring constantly, for 1 minute. Add remaining 2
tablespoons water; cook until it is absorbed, about 1 minute. Remove from the heat.
 Combine beef, egg, salt, pepper, the onion-prune mixture and the bulgur in a mixing bowl; mix
thoroughly. Shape into four 3/4-inch-thick patties.
 Lightly oil the grill rack (hold a piece of oil-soaked paper towel with tongs and rub it over the
grate). Grill the burgers over medium heat, turning once, until browned and cooked through, about 4
minutes per side. Warm pitas on the grill, if desired. Serve the burgers with the pitas.
Number of Servings: 4
Amount Per Serving
Calories: 339
Total Fat: 12 g
Saturated Fat: 4 g
Cholesterol: 108 mg
Sodium: 373 mg
Total Carbohydrate: 36 g
Dietary Fiber: 6 g
Protein: 24 g

MINTED SUGAR PEAS WITH RED PEPPER
2 pounds peas, sugar snap, trimmed
1 large pepper(s), red, bell, seeded and julienned
1 tablespoon butter
4 tablespoon mint, fresh, chopped
1/4 teaspoon pepper, black
Preparation
Simmer peas in water in a large saucepan until almost tender, about 5 minutes; add red pepper to
pan, cover and cook 2-3 minutes longer. Drain; keep warm.
Melt butter in large saucepan; add mint and sauté 2 minutes; add peas and red pepper to butter; toss
well, season with black pepper and serve immediately.
Number of Servings: 8
Amount Per Serving
Calories: 63
Total Fat: 1 g
Saturated Fat:
Cholesterol:
Sodium:
Total Carbohydrate: 9 g
Dietary Fiber:
Protein: 4 g

MISO-GLAZED PEAS AND CARROTS
This sweet, salty and tangy twist on the old standby vegetable combo is sure to please the whole
family.
3 tablespoon miso, preferably white
1 tablespoon mirin (sweet rice wine)
2 tablespoon vinegar, rice
1 teaspoon ginger, fresh, minced
1 teaspoon oil, toasted sesame
2 cup(s) carrot(s), thinly sliced, fresh or frozen
1/4 cup(s) water
2 cup(s) peas, frozen
Preparation
1. Combine miso, mirin, vinegar, ginger and oil in a small bowl.
2. Place carrots and water in a large nonstick skillet over medium-high heat; cover and cook, stirring
occasionally, until tender-crisp, about 5 minutes.
3. Stir in the miso mixture and peas; cook, stirring occasionally, until the peas are heated through
and the sauce is slightly thickened, about 3 minutes.
Number of Servings: 4
Amount Per Serving
Calories: 120
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 397 mg
Total Carbohydrate: 20 g
Dietary Fiber: 5 g
Protein: 4 g

MISO-GLAZED SCALLOPS WITH SOBA NOODLES
8 ounce(s) soba noodles, dried, or whole-wheat spaghetti
3 tablespoon miso, white
2 tablespoon mirin (sweet rice wine)
2 tablespoon vinegar, rice
2 tablespoon oil, canola
1 teaspoon ginger
1 teaspoon garlic, minced
1 pounds sea scallops, dry, tough muscle removed
2 teaspoon oil, olive, extra virgin
1 cup(s) scallion(s) (green onions), sliced
Preparation
Bring a large pot of water to a boil. Cook noodles, stirring occasionally, until just tender, 6 to 8
minutes or according to package directions. Drain and transfer to a large bowl.
Meanwhile, whisk miso, mirin, vinegar, canola oil, ginger and garlic in a medium bowl. Add
scallops and stir gently to coat. Let marinate for 5 minutes (scallops will begin to break down if
marinated longer). Using a slotted spoon, remove the scallops, reserving the marinade for the sauce.
Heat olive oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until
golden brown, about 3 minutes per side. Transfer to a plate and cover with foil to keep warm. Add
the reserved marinade to the pan and cook over medium-high heat until brown, about 1 minute.
Pour the sauce over the noodles, add scallions and toss to coat. Top with scallops and serve
immediately.
Ingredient Notes:
Miso: Fermented bean paste made from barley, rice or soybeans used in Japanese cooking to add
flavor to dishes such as soups, sauces and salad dressings. A little goes a long way because of its
concentrated, salty taste. Miso is available in different colors, depending on the type of grain or bean
and how long it’s been fermented. In general, the lighter the color, the more mild the flavor. It will
keep, in the refrigerator, for more than a year.
Mirin: A low-alcohol rice wine essential to Japanese cooking. Look for it in the Asian or gourmet-
section of your supermarket. An equal portion of sherry or white wine with a pinch of sugar may be
substituted for mirin.
Number of Servings: 4
Amount Per Serving
Calories: 440
Total Fat: 12 g
Saturated Fat: 1 g
Cholesterol: 37 mg
Sodium: 611 mg
Total Carbohydrate: 51 g
Dietary Fiber: 3 g
Protein: 29 g

MIXED GREENS WITH GRAPES AND FETA
1/4 cup(s) oil, olive, extra virgin
2 tablespoon vinegar, red wine
1/4 teaspoon salt, or to taste
1/4 teaspoon pepper, black ground, or to taste
8 cup(s) salad greens, such as mesclun
1 head(s) lettuce, radicchio, thinly sliced
2 cup(s) grapes, seedless, halved
3/4 cup(s) cheese, feta, crumbled, or blue cheese
Preparation
To prepare dressing: Whisk (or shake) oil, vinegar, salt and pepper in a small bowl (or jar) until
blended.
To prepare salad: Just before serving, toss greens and radicchio in a large bowl. Drizzle the dressing
on top and toss to coat. Divide the salad among 8 plates. Scatter grapes and cheese over each salad;
serve immediately.
To make ahead: The dressing will keep, covered, in the refrigerator for up to 2 days.
Number of Servings: 8
Amount Per Serving
Calories: 135
Total Fat: 10 g
Saturated Fat: 3 g
Cholesterol: 13 mg
Sodium: 239 mg
Total Carbohydrate: 9 g
Dietary Fiber: 1 g
Protein: 3 g

MIXED PEA AND CHICKEN STIR-FRY
3 tablespoon soy sauce, reduced-sodium
1 onion(s), green, sliced
1 teaspoon oil, toasted sesame
1 tablespoon oil, olive, divided
3/4 pounds chicken, precooked rotisserie, breasts
8 ounce(s) beans, green, ends trimmed
4 ounce(s) snow pea pods, strings removed
4 ounce(s) peas, sugar snap, strings removed
4 cup(s) spinach, fresh
1 clove(s) garlic
Preparation
For marinade: Combine 2 tablespoons soy sauce, green onion, sesame oil and 1 teaspoon of the
olive oil. Add chicken, turning to coat. Let stand at room temperature 20 minutes. Remove chicken
from marinade; discard marinade.
In a large skillet, in 1-inch boiling water, heat green beans over high heat. Reduce heat to low.
Simmer, uncovered, 3 minutes; drain in colander. Wipe skillet dry.
In same skillet, heat remaining olive oil over medium-high heat until hot. Add green beans and
cook, stirring often, 1 minute, or until beginning to brown.
Add chicken, snow peas, sugar snap peas, and garlic; cook until peas are crisp-tender (about 3
minutes). Remove from heat and stir in remaining soy sauce.
Number of Servings: 4
Amount Per Serving
Calories: 204
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 52 mg
Sodium: 771 mg
Total Carbohydrate: 12 g
Dietary Fiber: 5 g
Protein: 25 g

MIXED PEA AND TEMPEH STIR-FRY
3 tablespoon soy sauce, reduced-sodium
1 onion(s), green, thinly sliced
1 teaspoon oil, dark sesame
1 tablespoon oil, olive, divided
1 pounds tempeh, cut into bite-sized pieces
8 ounce(s) beans, green, ends trimmed
4 ounce(s) snow pea pods, strings removed
4 ounce(s) peas, sugar snap, strings removed
1 clove(s) garlic
1 tablespoon soy sauce, light
Preparation
To prepare tempeh, combine soy sauce, green onion, sesame oil and 1 tsp of the olive oil. Add
tempeh, turning to coat. Let stand at room temperature 20 minutes. Remove tempeh from marinade;
discard marinade.
In a large skillet, in 1-inch boiling water, heat green beans over high heat. Reduce heat to low.
Simmer, uncovered, 3 minutes. Drain in colander.
Wipe skillet dry. In same skillet, heat remaining olive oil over medium-high heat until hot. Add
green beans and cook, stirring often, 1 minute, or until beginning to brown. Add tempeh, snow peas,
sugar snap peas, and garlic; cook until peas are crisp-tender (about 3 minutes). Remove from heat
and stir in light soy sauce.
Number of Servings: 4
Amount Per Serving
Calories: 313
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 468 mg
Total Carbohydrate: 37 g
Dietary Fiber: 13 g
Protein: 21 g

MOJO-MARINATED PORK TENDERLOIN
1/2 cup(s) oil, olive
8 clove(s) garlic, large, thinly sliced crosswise
1 teaspoon cumin, ground
1/3 cup(s) lime juice
1/3 cup(s) orange juice
1 1/2 teaspoon salt, coarse
1/2 teaspoon pepper, black ground
1/2 teaspoon oregano
1/4 cup(s) cilantro, fresh
2 pork, tenderloin, 12-16 oz each
2 large onion(s), sweet, cut into 1/-inch thick slices
1 orange(s), navel, peeled and sectioned with membranes removed
Preparation
Mojo Sauce: Heat the oil in a deep saucepan over medium heat. Add garlic and cumin and cook 1 to
2 minutes or until garlic is fragrant and lightly browned. Remove from heat; slowly pour in the
juices and 1/3 cup water. Stir in salt, pepper and oregano. Return to heat; bring to a boil. Cook for 1
minute to blend flavors. Let cool to room temperature; stir in cilantro. Pour half (or about 3/4 cup)
into a large resealable plastic bag; add pork tenderloins. Marinate in the refrigerator for at least 3
hours, preferably 8 to 12 hours or overnight. Turn bag to ensure even marinating. Refrigerate the
remaining Mojo Sauce to serve with grilled pork.
Grilled Pork: When ready to cook, preheat the grill on high and brush oil on the grill grates. Remove
tenderloins from marinade; place on grill. Thread onion slices crosswise on skewers or wooden
picks; brush with some of the marinade and place on the grill. Discard bag of marinade. Reduce heat
to medium-high. Grill pork 10 to 12 minutes per side or until the internal temperature reaches
160°F, as measured with an instant-read thermometer. Grill onions 8 to 10 minutes per side or until
they are tender and slightly charred.
Transfer the tenderloins to a cutting board and let rest (loosely covered with aluminum foil) for 3
minutes. Slice tenderloins crosswise; arrange on serving platter. Remove onion from skewers;
arrange on platter with tenderloins.
Spoon reserved Mojo Sauce over tenderloin and onions, garnish with orange slices. Serve
immediately.
Tip: To create an attractive crosshatch design, rotate the tenderloins 90 degrees after about 2 minutes
on each side while grilling.
Number of Servings: 8
Amount Per Serving
Calories: 323
Total Fat: 19 g
Saturated Fat: 4 g
Cholesterol: 77 mg
Sodium: 444 mg
Total Carbohydrate: 14 g
Dietary Fiber: 2 g
Protein: 26 g

MOROCCAN TURKEY TENDERLOIN
1 pounds turkey, tenderloins
1 tablespoon lemon juice
1/4 teaspoon pepper, black ground
1/8 teaspoon turmeric, ground
1/4 teaspoon ginger, ground
1/2 teaspoon cumin, ground
1/8 teaspoon nutmeg, ground
1 teaspoon salt
1 small onion(s), diced
1 clove(s) garlic, minced
3 saffron, strands
1 cup(s) broth, turkey, or chicken broth
1 teaspoon cornstarch
mint, fresh, as needed
1/4 cup(s) nuts, almonds, slivers, toasted
Preparation
Heat oven to 375 degrees.
Place tenderloins in 9 X 13-inch baking dish; sprinkle with lemon juice. Mix all dry spices (except
saffron) and salt. Sprinkle spice mixture, diced onion and minced garlic on top of the turkey
tenderloins. Roast, uncovered, for 20 minutes.
While tenderloins are roasting, add saffron to broth and let stand about 5 minutes.
Pour broth around tenderloins and continue roasting until inside is no longer pink, about 15 minutes.
Remove tenderloins from dish, place on serving plate and keep hot.
Pour drippings from baking dish into saucepan. Blend in cornstarch. Cook over medium heat,
stirring, until thickened and bubbly.
Drizzle sauce over sliced tenderloins. Garnish with mint leaves and almond.
Number of Servings: 4
Amount Per Serving
Calories: 210
Total Fat: 6 g
Saturated Fat: 0.5 g
Cholesterol: 75 mg
Sodium: 720 mg
Total Carbohydrate: 7 g
Dietary Fiber: 1 g
Protein: 32 g

MUSHROOM AND SWISS-STUFFED EGGPLANT
1 medium eggplant
1/8 teaspoon salt
cooking spray
2 clove(s) garlic
8 ounce(s) mushrooms, sliced
1/2 large pepper(s), green, bell, chopped
1/2 cup(s) onion(s), chopped
1/8 teaspoon pepper, black
1/4 teaspoon thyme, dried
1/4 cup(s) bulgur, cooked
2 ounce(s) cheese, reduced-fat Swiss
Preparation
Preheat oven to 425 degrees. Halve the eggplants lengthwise, score their pulp deeply with a sharp
knife, being careful not to pierce the skins, and with a grapefruit knife scoop out the pulp, reserving
it and leaving 1/2-inch-thick shells. Sprinkle the shells with salt and invert them on paper towels to
drain for 15 to 30 minutes.
Cut the reserved pulp and the remaining whole eggplant into 1/2-inch pieces.In a colander, toss the
pieces with the remaining salt, and allow to drain for 15 to 30 minutes.
Spray large nonstick skillet with non-stick spray. Add mushrooms, garlic, peppers, onions, black
pepper, thyme and remaining eggplant cubes. Cook until veggies are tender.
Combine bulgur with veggies and swiss cheese. Stuff eggplant shells with bulgur mixture.
Bake for 15-20 minutes or until eggplant is tender.
Number of Servings: 2
Amount Per Serving
Calories: 230
Total Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 10 mg
Sodium: 244 mg
Total Carbohydrate: 41 g
Dietary Fiber: 16 g
Protein: 17 g

MUSSELS WITH SAFFRON AND LEEKS
Mussels are an excellent fast and healthy dinner. Look for them on ice in mesh bags at your fish
counter; the individual mollusks should be mostly closed, or they should close when tapped.
2 tablespoon oil, olive, extra virgin
1 large onion(s), finely diced
1 bunch(es) leek(s), white and pale green parts only, washed and sliced
4 clove(s) garlic, peeled and crushed
1/4 teaspoon salt
1/4 teaspoon pepper, black, freshly ground
1 cup(s) wine, white
1/4 cup(s) clam juice
1/2 teaspoon saffron
3 pounds mussels, cleaned
1/2 cup(s) parsley, fresh, coarsely chopped
Preparation
Heat oil in a Dutch oven over medium-high heat. Add onion, leeks, garlic, salt and pepper and cook,
stirring often, until the onion and leeks are softened and just starting to brown, 4 to 6 minutes. Add
wine, clam juice and saffron, increase heat to high and bring to a boil. Stir in mussels. Reduce heat
to a simmer. Cover and steam until all the mussels have opened, 4 to 5 minutes. (Discard any
unopened mussels.) Stir in parsley.
 Number of Servings: 4
Amount Per Serving
Calories: 350
Total Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 64 mg
Sodium: 652 mg
Total Carbohydrate: 21 g
Dietary Fiber: 2 g
Protein: 29 g

MUSTARD GREEN BEANS AND CHERRY TOMATOES
1 1/2 pounds beans, green, trimmed and cut into 1-inch pieces
3 tablespoon vinegar, balsamic
2 teaspoon sugar
2 teaspoon mustard, dijon-style
1 teaspoon salt
1/4 cup(s) oil, olive
1/4 cup(s) onion(s), red, finely chopped
1 pint(s) tomato(es), cherry, halved
1 dash(es) pepper, black ground, freshly ground, to taste
Preparation
In a large pot of salted boiling water, cook the beans until just crisp-tender (about 3 minutes). Drain
and place in serving bowl.
In medium bowl, whisk together vinegar, sugar, mustard, salt and oil. Stir in red onion. Drizzle
dressing over warm beans; top beans with tomatoes and sprinkle black pepper over all.
Serve warm or at room temperature.
Number of Servings: 8
Amount Per Serving
Calories: 108
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 330 mg
Total Carbohydrate: 11 g
Dietary Fiber: 3 g
Protein: 2 g

MUSTARD-CRUSTED SALMON
1 1/4 pounds fish, salmon fillet, center cut, cut into 4 pieces
1/4 teaspoon salt
pepper, black ground, to taste
1/4 cup(s) sour cream, reduced-fat
2 tablespoon mustard, stone-ground
2 teaspoon lemon juice
Preparation
Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray.
Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine
sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon.
Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes.
Serve with lemon wedges.
Number of Servings: 4
Amount Per Serving
Calories: 290
Total Fat: 18 g
Saturated Fat: 4 g
Cholesterol: 89 mg
Sodium: 389 mg
Total Carbohydrate: 2 g
Dietary Fiber: 0 g
Protein: 29 g

NAKED CHICKEN ENCHILADA
cooking spray
1 cup(s) onion(s), chopped
2 cup(s) zucchini, sliced
2 cup(s) squash, summer (yellow), sliced
1 large pepper(s), green, bell, seeded and chopped
2 large pepper(s), red, bell
8 ounce(s) chicken, precooked rotisserie, breasts
2 cup(s) beans, black
1 cup(s) enchilada sauce
1/2 cup(s) cilantro, fresh, chopped
4 ounce(s) cheese, cheddar, low-fat
4 tablespoon guacamole, store-bought
Preparation
Spray large pan with nonstick spray and heat over medium-high heat. Cook the onions until tender,
about 3 to 5 minutes. Add the zucchini, squash, peppers, and cooked chicken pieces; cook for 3
minutes. Stir in the beans, enchilada sauce, and cilantro; cook until heated through (about 5 - 10
minutes). Top with cheese and cover with a lid until cheese melts. Serve with guacamole.
Number of Servings: 4
Amount Per Serving
Calories: 391
Total Fat: 12 g
Saturated Fat: 6 g
Cholesterol: 68 mg
Sodium: 1078 mg
Total Carbohydrate: 39 g
Dietary Fiber: 11 g
Protein: 35 g

NAKED VEGGIE ENCHILADA
cooking spray
1 cup(s) onion(s), chopped
2 cup(s) zucchini, sliced
2 cup(s) squash, summer (yellow), sliced
1 pepper(s), green, bell
1 pepper(s), red, bell
12 ounce(s) crumbles
2 cup(s) beans, black, drained and rinsed
1 cup(s) enchilada sauce
1/2 cup(s) cilantro, chopped
4 ounce(s) cheese, cheddar, reduced-fat
4 tablespoon guacamole, store-bought
Preparation
Spray large pan with nonstick spray and heat over medium-high heat. Cook the onions until tender,
about 3 to 5 minutes. Add the zucchini, squash, peppers, and veggie burger crumbles; cook for 3
minutes.
Stir in the beans, enchilada sauce, and cilantro; cook until heated through (about 5 - 10 minutes).
Top with cheese and cover with a lid until cheese melts.
Serve with guacamole.
Number of Servings: 4
Amount Per Serving
Calories: 410
Total Fat: 14 g
Saturated Fat: 5 g
Cholesterol: 20 mg
Sodium: 1407 mg
Total Carbohydrate: 44 g
Dietary Fiber: 13 g
Protein: 33 g

NORTH AFRICAN SPICED CARROTS
The trinity of North African seasonings, cumin, coriander and paprika, lends exotic appeal to this
simple carrot preparation.
1 tablespoon oil, olive, extra virgin
4 clove(s) garlic, minced
2 teaspoon paprika
1 teaspoon cumin, ground
1 teaspoon coriander, ground
3 cup(s) carrot(s), sliced (4 medium-large)
1 cup(s) water
3 tablespoon lemon juice
1/8 teaspoon salt, or to taste
1/4 cup(s) parsley, fresh, chopped
Preparation
Heat oil in a large nonstick skillet over medium heat. Add garlic, paprika, cumin and coriander;
cook, stirring, until fragrant but not browned, about 20 seconds.
Add carrots, water, lemon juice and salt; bring to a simmer. Reduce heat to low, cover and cook
until almost tender, 5 to 7 minutes.
 Uncover and simmer, stirring often, until the carrots are just tender and the liquid is syrupy, 2 to 4
minutes. Stir in parsley. Serve hot or at room temperature.
Number of Servings: 6
Amount Per Serving
Calories: 51
Total Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 86 mg
Total Carbohydrate: 7 g
Dietary Fiber: 2 g
Protein: 1 g

NORTH AFRICAN VEGETABLE STEW WITH POACHED EGGS
2 teaspoon oil, olive, extra virgin
3 cup(s) stir-fry vegetables, frozen
1 teaspoon coriander seed
1/2 teaspoon caraway seeds
1 dash(es) salsa, mild
1/4 teaspoon paprika, plus more for sprinkling
1/8 teaspoon pepper, cayenne
4 clove(s) garlic, minced
28 ounce(s) tomatoes, diced
19 ounce(s) beans, garbanzo (chickpeas), rinsed
4 large egg(s)
Preparation
Heat oil in a large nonstick skillet over medium-high heat. Add stir-fry vegetables; cook, stirring
occasionally, until most of the liquid has evaporated, 5 to 7 minutes.
Meanwhile, grind coriander seeds, caraway seeds and salt coarsely in a spice mill, a dry blender or
with a mortar and pestle. Transfer to a small bowl and stir in 1/4 teaspoon paprika and cayenne.
Add garlic and the spice mixture to the skillet; cook, stirring, for 30 seconds. Add tomatoes and
chickpeas; bring to a simmer. Reduce heat to medium and cook at a lively simmer until slightly
thickened, 10 to 15 minutes. Season with pepper.
Break eggs into separate quadrants of the stew, taking care not to break the yolks. Reduce heat to
medium-low, cover the skillet and cook until the eggs are set, 5 to 7 minutes. Sprinkle eggs with
paprika. Carefully transfer an egg and some stew to each plate.
Fresh-vegetable variation: In Step 1, cook 1 medium sliced onion for about 2 minutes; add 2 diced
bell peppers and cook for 3 to 5 minutes more. In Step 3, add 3 diced seeded tomatoes.
To make ahead: Prepare through step 3. The stew will keep, covered, in the refrigerator for up to 2
days.
Number of Servings: 4
Amount Per Serving
Calories: 277
Total Fat: 10 g
Saturated Fat: 2 g
Cholesterol: 211 mg
Sodium: 554 mg
Total Carbohydrate: 30 g
Dietary Fiber: 9 g
Protein: 15 g

OLIVE FRITTATA
1 cup(s) onion(s), chopped
1 teaspoon oil, olive
1 large pepper(s), red, bell, seeded and chopped
1 clove(s) garlic
4 egg(s)
6 egg white(s)
1/2 teaspoon basil, dried
1/4 teaspoon salt
4 ounce(s) cheese, mozzarella, part-skim
4 cup(s) spinach, fresh
3 ounce(s) olives, pitted
Preparation
In a nonstick skillet, heat oil over medium heat. Add onions, peppers, and garlic. Cook until tender.
Preheat broiler. In a bowl, beat eggs, egg whites, basil, salt, half of the cheese, and 1/4 cup water.
Pour egg mixture over vegetables in skillet; add spinach and olives. Cover and cook until set (about
10 minutes) Sprinkle with remaining cheese.
Place frittata in broiler until cheese melts (about 1 minute).
Number of Servings: 4
Amount Per Serving
Calories: 249
Total Fat: 14 g
Saturated Fat: 6 g
Cholesterol: 230 mg
Sodium: 864 mg
Total Carbohydrate: 10 g
Dietary Fiber: 4 g
Protein: 19 g

OPEN-FACED ALMOND BUTTER SANDWICH
1 tablespoon almond butter
1 slice(s) bread, whole-wheat
1/2 cup(s) blackberries
1/4 teaspoon cinnamon, ground
Preparation
Spread almond butter on whole wheat bread. Top with blackberries and cinnamon.
Number of Servings: 1
Amount Per Serving
Calories: 202
Total Fat: 11 g
Saturated Fat: 1 g
Cholesterol: 1 mg
Sodium: 221 mg
Total Carbohydrate: 24 g
Dietary Fiber: 7 g
Protein: 6 g

ORANGE AND GRAPE SALAD
1/4 cup(s) sour cream, reduced-fat
2 cup(s) lettuce, bibb, may use Boston lettuce
2 teaspoon honey
1 teaspoon mustard
1/4 teaspoon cinnamon, ground
1/2 teaspoon orange peel, grated
2 large orange(s), navel
1/4 pounds grapes, red, seedless, halved
bunch(es) watercress, for garnish
Preparation
Wash lettuce, dry and chill.
Combine sour cream, honey, mustard, cinnamon, orange rind; blend well, chill. Line salad plates
with lettuce.
Peel and slice oranges, arrange on top of lettuce, top with grapes. Garnish with watercress and serve
with chilled dressing.
Number of Servings: 2
Amount Per Serving
Calories: 199
Total Fat: 4 g
Saturated Fat: 2 g
Cholesterol: 12 mg
Sodium: 49 mg
Total Carbohydrate: 41 g
Dietary Fiber: 6 g
Protein: 4 g

ORANGE PASTA SALAD
1 pounds pasta, medium shells, or other medium pasta shape, uncooked
3 cup(s) chicken, breast (cooked), boneless skinless
3 cup(s) chicken, breast (cooked), boneless and skinless
1 1/4 cup(s) grapes, seedless, cut in halves
1 large cucumber(s), peeled, seeded and cut into chunks
6 scallion(s) (green onions), sliced
3 cup(s) orange(s), navel, peeled and sectioned with a knife
1 head(s) lettuce
1/4 cup(s) oil, vegetable
1/4 cup(s) vinegar, white wine
3/4 cup(s) orange juice concentrate
1 teaspoon salt
1/2 teaspoon pepper, black
Preparation
Prepare pasta according to package directions; drain.
Cut the chicken into 1-inch cubes. In a large mixing bowl, stir together the pasta, chicken, grapes,
cucumber, scallions and half the orange sections.
In a small mixing bowl, whisk together all the vinaigrette (oil, vinegar, concentrate, salt and
pepper). Pour the vinaigrette into the pasta mixture and toss the salad gently. On a large platter,
arrange the lettuce leaves. Mound the salad on top of the lettuce and garnish with remaining orange
slices.
Number of Servings: 8
Amount Per Serving
Calories: 336
Total Fat: 8.4 g
Saturated Fat:
Cholesterol: 32.9 mg
Sodium: 308 mg
Total Carbohydrate: 46.7 g
Dietary Fiber:
Protein: 19.3 g

ORANGE SALSA
2 orange(s), diced, peeled
1 small onion(s), red, chopped
1 pepper(s), jalapeno, seeded and minced
1/4 cup(s) cilantro, fresh, chopped
2 tablespoon lime juice
2 tablespoon oil, olive
1/2 teaspoon salt
1/2 teaspoon oregano, dried
Preparation
Combine all in a non-metallic bowl.
Refrigerate at least 1 hour.
Serve with Margarita Beef.
Number of Servings: 6
Amount Per Serving
Calories: 73
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium:
Total Carbohydrate: 8 g
Dietary Fiber: 1 g
Protein: 1 g

ORANGE-CRANBERRY TURKEY SLICES
1 pounds turkey, cutlets
1 dash(es) salt and black pepper
2 tablespoon butter
2 tablespoon sugar, brown (packed)
1/3 cup(s) orange juice
1 cup(s) cranberries, fresh, washed and sorted*
1/4 cup(s) raisins, golden
2 tablespoon onion(s), green, chopped
2 tablespoon liqueur, orange-flavored
Preparation
Sprinkle turkey cutlets with salt and pepper. Brown seasoned turkey slices in hot skillet with butter
for 2 to 3 minutes per side. Remove to platter; keep warm.
Add brown sugar, orange juice and cranberries to skillet; cook 5 minutes or until cranberries have
popped. Stir in raisins, onion and liqueur; heat through.
Serve sauce over warmed turkey slices.
*NOTE: If fresh cranberries are not available, omit sugar, reduce orange juice to 2 tablespoons and
substitute 1/4 cup canned whole cranberry sauce for 1 cup fresh cranberries.
Number of Servings: 6
Amount Per Serving
Calories: 204
Total Fat: 5 g
Saturated Fat:
Cholesterol: 47 mg
Sodium: 98 mg
Total Carbohydrate: 13 g
Dietary Fiber:
Protein: 18 g

ORANGE-GINGER DIPPING SAUCE
1/2 cup(s) vinegar, rice
1 tablespoon onion(s), green, thinly sliced
1 teaspoon orange peel, grated
1 tablespoon orange juice
1 teaspoon ginger, fresh, chopped
Preparation
Finely chop green onion and grate orange zest.
Stir together all . Cover and chill until ready to serve.
Serve with Chinese Pearl Balls.
Number of Servings: 2
Amount Per Serving
Calories: 12
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 2 mg
Total Carbohydrate: 4 g
Dietary Fiber: 0 g
Protein: 0 g

ORANGE-INFUSED ROASTED GREEN BEANS AND RED PEPPERS
1 pounds beans, green, trimmed
1 pepper(s), red, bell, thinly sliced
1 tablespoon oil, olive, extra virgin
orange peel (zest), grated, of one orange
1/2 teaspoon salt
1/4 teaspoon pepper, red, crushed, up to 1/2 tsp to taste
Preparation
Preheat oven to 450°F. Toss green beans, bell pepper and oil in a large bowl. Add orange zest, salt
and crushed red pepper to taste; toss to combine. Spread on a large baking sheet. Roast the
vegetables, turning once halfway through cooking, until tender and slightly wilted, about 15
minutes.
Number of Servings: 4
Amount Per Serving
Calories: 78
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 298 mg
Total Carbohydrate: 11 g
Dietary Fiber: 5 g
Protein: 2 g

ORANGE-SCENTED BEEF STIR-FRY
Orange marmalade is the secret ingredient in this quick stir-fry. For variations, substitute chicken,
shrimp or pork for the beef, adjusting the cooking time accordingly.
1/2 cup(s) broth, reduced-sodium chicken, divided
1 tablespoon cornstarch
2 tablespoon soy sauce, reduced-sodium
2 tablespoon orange marmalade
1 tablespoon sauce, oyster-flavored
1 tablespoon vinegar, rice
1 1/2 teaspoon chile garlic sauce
4 teaspoon oil, canola, divided
12 ounce(s) beef, top sirloin steak, trimmed of fat and cut into 1/4-inch strips
1 tablespoon ginger, fresh, minced
1 large onion(s), slivered
1 small pepper(s), red, bell, diced
1 pounds broccoli florets, about 4 cups
Preparation
Combine 1/4 cup broth, cornstarch, soy sauce, marmalade, oyster sauce, vinegar and chile-garlic
sauce in a small bowl; mix well.
Heat 1 teaspoon oil in a wok or large nonstick skillet over high heat. Add half the beef; stir-fry until
browned, about 2 minutes. Transfer to a plate.
Stir-fry the remaining beef in 1 teaspoon oil; transfer to the plate. Add the remaining 2 teaspoons oil
to the wok. Add ginger and stir-fry until fragrant, 10 to 20 seconds. Add onion; stir-fry for 30
seconds. Add bell pepper and broccoli; stir-fry for 30 seconds.
 Pour in the remaining 1/4 cup broth, cover and cook until the vegetables are crisp-tender, 2 to 4
minutes.
 Push the vegetables to the sides. Stir the sauce mixture and add it to the wok. Cook, stirring, until
the sauce becomes thick and translucent. Stir the vegetables into the sauce and return the beef to the
wok; toss to coat. Serve immediately.
Number of Servings: 4
Amount Per Serving
Calories: 266
Total Fat: 11 g
Saturated Fat: 3 g
Cholesterol: 42 mg
Sodium: 412 mg
Total Carbohydrate: 23 g
Dietary Fiber: 5 g
Protein: 20 g

ORIENTAL BEEF KEBOBS
1 pounds beef, boneless top sirloin steak, cut 1 inch thick
1/4 cup(s) hoisin sauce
2 tablespoon sherry, dry
2 teaspoon sugar, brown (packed)
1 teaspoon oil, dark sesame
6 onion(s), green, sliced diagonally into 1 1/2-inch pieces
Preparation
In enough water to cover, soak sixteen 6-inch bamboo skewers for 10 minutes; drain.
Meanwhile combine hoisin sauce, sherry, brown sugar and sesame oil; set aside.
Trim fat from beef steak. Cut steak crosswise into 1/4-inch thick strips. Cut green onion into
chunks. Alternately thread beef, weaving back and forth, and green onion pieces onto skewers.
Place kebobs on rack in broiler pan so surface of kebobs are 3 to 4 inches from heat. Brush with half
of hoisin mixture. Broil 9 to 12 minutes, turning once, and brushing with remaining hoisin mixture.
Number of Servings: 16
Amount Per Serving
Calories: 53
Total Fat: 2 g
Saturated Fat:
Cholesterol: 19 mg
Sodium: 47 mg
Total Carbohydrate: 2 g
Dietary Fiber:
Protein: 7 g

ORIENTAL CHICKEN AND NOODLES
4 ounce(s) pasta, spaghetti, whole wheat
1 tablespoon oil, olive
1 cup(s) onion(s), chopped
8 ounce(s) mushrooms, sliced
2 clove(s) garlic
1 cup(s) carrot(s), chopped
4 cup(s) broccoli, chopped
8 ounce(s) chicken, precooked rotisserie, breasts
1/3 cup(s) teriyaki sauce
1/2 cup(s) cilantro, chopped
Preparation
Cook pasta according to package directions.
Heat oil in a large skillet over medium-high heat. Add onion; cook for 3 minutes. Add mushrooms,
garlic, carrots, broccoli, and chicken; cook for 3 minutes. Stir in teriyaki sauce; reduce heat.
Partially cover and simmer until vegetables are tender (about 2 minutes). Stir in noodles and
cilantro.
Number of Servings: 4
Amount Per Serving
Calories: 339
Total Fat: 5 g
Saturated Fat: 2 g
Cholesterol: 48 mg
Sodium: 956 mg
Total Carbohydrate: 44 g
Dietary Fiber: 10 g
Protein: 32 g

ORIENTAL CHICKEN TOPPING
4 large potato(es), Idaho, baked
1 tablespoon oil, vegetable
2 small chicken breast halves, cut into thin strips
1 small onion(s), red, sliced
1/2 cup(s) pepper(s), red, bell, cut into strips
1/2 cup(s) carrot(s), thinly sliced
1 cup(s) snow pea pods, halved diagonally
1 cup(s) broth, chicken
2 teaspoon ginger, fresh, grated
2 teaspoon cornstarch
2 tablespoon soy sauce, reduced-sodium
Preparation
In large nonstick skillet, over medium-high heat, heat oil. Add chicken; cook, stirring until browned
and cooked through, about 6 to 7 minutes.
With slotted spoon, remove chicken from skillet, set aside. Add onion, red pepper and carrots. Cook
until crisp-tender, about 4 to 5 minutes. Stir in snow peas, chicken broth and ginger. Bring to boil;
reduce heat. Simmer until vegetables are tender, about 4 to 5 minutes.
Return cooked chicken to skillet. In small bowl, combine cornstarch with soy sauce. Add to skillet;
stir. Bring to boil; cook until thickened, about 1 minute.
Cut potatoes in half lengthwise, cutting almost to base of potato. Mash slightly with fork, leaving in
skins. Spoon chicken and vegetable mixture over each potato, dividing evenly.
Number of Servings: 4
Amount Per Serving
Calories: 267
Total Fat: 5 g
Saturated Fat:
Cholesterol: 35 mg
Sodium: 450 mg
Total Carbohydrate: 34 g
Dietary Fiber: 5 g
Protein: 17 g

ORIENTAL OMELET
2 egg(s)
1 cup(s) egg whites, liquid
2 teaspoon soy sauce, reduced-sodium
1/2 teaspoon oil, toasted sesame
1/2 teaspoon ginger, fresh, grated
1 clove(s) garlic, minced
1 cup(s) sprouts, bean
1/2 cup(s) carrot(s), chopped
1/2 cup(s) onion(s), chopped
cooking spray
Preparation
Whisk the eggs in a bowl and mix in soy sauce, sesame oil, spices, and vegetables.
Spray non-stick pan with non-stick spray and heat over medium-high heat. Ladle about half of the
egg mixture in the pan. Cook for about 3 minutes, or until edges start to brown. Flip and cook
another 2 to 3 minutes until cooked through.
Number of Servings: 2
Amount Per Serving
Calories: 202
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 212 mg
Sodium: 492 mg
Total Carbohydrate: 13 g
Dietary Fiber: 3 g
Protein: 22 g

ORIENTAL TURKEY FRICASSEE
1 pounds turkey, breast, (boneless) cubed
3 1/4 cup(s) broth, turkey, divided
1/2 cup(s) wine, dry white
1 teaspoon peppercorns, black
1/4 teaspoon thyme, dried
2 tablespoon ginger, fresh, grated
2 teaspoon pepper, red flakes
1/4 cup(s) onion(s), minced
2 tablespoon cornstarch
2 tablespoon oil, oriental sesame
1/2 cup(s) scallion(s) (green onions), sliced
1/4 pounds mushrooms, shiitake, stems removed, tops sliced
1 pepper(s), red, bell, seeded and thinly sliced
2 carrot(s), peeled, diagonally cut, cooked al dente
1/4 pounds snow pea pods, blanched
1 bunch(es) cilantro, washed, drained and chopped
2 tablespoon sesame seeds, black
Preparation
Place cubed turkey in saucepan. Cover with 3 cups broth, wine, peppercorns, thyme, ginger, red
pepper flakes, and onion. Poach turkey in the liquid for about 15 minutes until just cooked. Remove
turkey to a bowl. Strain liquid and reserve.
Add cornstarch to 1/4 cup of remaining broth. Pour into reserved stock and stir until boiling and
thickened.
Heat sesame oil in large sauté pan. Add scallions, shiitake, and red pepper. Sauté until crisp. Add
carrots, snow peas, and reserved turkey. Add hot stock and stir until all are heated through. Sprinkle
with cilantro and black sesame seeds.
Number of Servings: 4
Amount Per Serving
Calories: 370
Total Fat: 14 g
Saturated Fat: 2 g
Cholesterol: 85 mg
Sodium: 190 mg
Total Carbohydrate: 25 g
Dietary Fiber: 4 g
Protein: 35 g

ORIENTAL TURKEY WRAPS
2 tablespoon oil, peanut
1 pepper(s), red, bell, seeded and diced
2 scallion(s) (green onions), thinly sliced
1 tablespoon ginger, fresh, peeled and minced
1 clove(s) garlic, minced
1 pounds turkey, ground
8 ounce(s) bamboo shoots, rinsed and drained
1 tablespoon soy sauce
1/4 teaspoon pepper, red flakes
1/3 cup(s) hoisin sauce
8 lettuce, iceberg, leaves, washed, dried and well chilled
Preparation
Heat oil in large skillet or wok over medium-high heat. Add bell pepper and scallions; stir-fry 1
minute. Add ginger and garlic; stir-fry 1 minute. Add turkey; stir-fry until no longer pink, about 4 to
5 minutes. Add bamboo shoots, soy sauce, red pepper flakes and hoisin sauce; cook until heated
through, 2 minutes.
Spoon hot turkey mixture into each lettuce leaf cup. Roll tightly to enclose the turkey mixture. Serve
immediately.
Number of Servings: 8
Amount Per Serving
Calories: 150
Total Fat: 8 g
Saturated Fat: 2 g
Cholesterol:
Sodium:
Total Carbohydrate: 7 g
Dietary Fiber: 1 g
Protein: 12 g
OVEN FRIED CHICKEN WITH ORANGE MUSTARD SAUCE
1/2 cup(s) cheese, grated Parmesan
1 large nuts, almonds, blanched, toasted and ground
1/2 teaspoon garlic salt
1/2 teaspoon poultry seasoning
1/2 teaspoon paprika
1/2 teaspoon dill weed, dried
1/4 teaspoon pepper, black
2 1/2 pounds chicken, pieces (breast halves, thighs, and drumsticks), skinned
2 tablespoon honey
1 tablespoon vinegar, cider
1/2 teaspoon mustard, dry
1/4 teaspoon orange peel, grated
1/4 teaspoon lemon peel, grated
1/4 cup(s) orange juice
1 teaspoon cornstarch
Preparation
Preheat oven to 400 degrees.
Combine almonds, cheese, garlic salt, poultry seasoning, paprika, dill weed and pepper. (Note:
Coating may be stored in airtight container in dry, cool location.)
Dip chicken in lemon juice and coat with almond coating. Place on baking sheet. Bake for 30 to 40
minutes. Serve with Orange Mustard Sauce.
Orange Mustard Sauce:
Combine 2 tablespoons honey, 1 tablespoon cider vinegar, 1/2 teaspoon dry mustard and 1/4
teaspoon each grated orange and lemon peel. Stir in 1/4 cup orange juice and 2 tablespoons lemon
juice.
Place 1 teaspoon cornstarch in small saucepan. Blend in sauce mixture; bring to boil. Cook, stirring
constantly, until mixture thickens. Serve warm or cool. Makes about 1/2 cup.
*Grind almonds in food processor or a few at a time in the blender.
Number of Servings: 6
Amount Per Serving
Calories: 318
Total Fat: 12 g
Saturated Fat: 3.1 g
Cholesterol: 78 mg
Sodium: 520 mg
Total Carbohydrate: 13 g
Dietary Fiber: 2 g
Protein: 33 g
PACIFIC PESTO PASTA
8 ounce(s) pasta, rotini
1 tablespoon oil, olive
3/4 pounds chicken, breast, skinless, boneless, cut into 1-inch strips
2 clove(s) garlic, minced
1 onion(s), red, diced
1 pepper(s), yellow, diced
1 pepper(s), green, bell, diced
1 pepper(s), red, bell, diced
1 zucchini, diced
1 tomato(es), diced
2 tablespoon tomato(es), sun-dried, paste
2 tablespoon pesto, basil
salt and black pepper, to taste
parsley, fresh, chopped, for garnish
Preparation
Prepare pasta according to package directions.
While pasta is cooking, heat oil in a skillet over medium-high heat. Add chicken strips and sauté
until chicken is cooked through, about 6 minutes. Add garlic and vegetables, and cook until soft,
about 4 minutes. After vegetables are soft, add tomato paste and pesto, and mix well.
When pasta is done, drain thoroughly. Add pasta to vegetable mixture and toss. Season with salt and
pepper to taste. Transfer pasta to a serving bowl and garnish with freshly chopped parsley. Serve
immediately.
Number of Servings: 6
Amount Per Serving
Calories: 320
Total Fat: 8 g
Saturated Fat:
Cholesterol: 40 mg
Sodium: 110 mg
Total Carbohydrate: 41 g
Dietary Fiber:
Protein: 22.4 g

PACIFIC SIZZLE SALAD
1 mango(es), peeled and cubed
1 orange(s), peeled, pitted, and cubed
1 avocado, peeled, pitted, and cubed
1 medium cucumber(s), peeled, seeded, and cubed
1 pepper(s), red, bell, cut into thin strips
3 tablespoon lime juice
2 tablespoon soy sauce, ginger flavored
1 tablespoon sauce, stir-fry
2 tablespoon sugar, brown
2 tablespoon onion(s), red, minced
2 tablespoon cilantro, minced
Preparation
In large bowl, combine oranges, mangos, avocado, cucumber and bell pepper with lime juice. Toss
and set aside. Combine remaining for dressing in a small bowl. Pour dressing over salad and toss
gently. Stir in cilantro and serve immediately.
Number of Servings: 6
Amount Per Serving
Calories: 120
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 210 mg
Total Carbohydrate: 18 g
Dietary Fiber:
Protein: 2 g

PACIFIC SOLE WITH ORANGES AND PECANS
Not so long ago, Dover sole meant an overcooked fillet swimming in butter, dotted with tasteless
dried herbs and soaked in too much lemon juice. But sole deserves a comeback: it can become a
satisfying, sophisticated, one-skillet dinner with very little effort. The recipe can easily be doubled.
1 medium orange(s)
10 ounce(s) fish, fillet of sole, Pacific, or tilapia
1/4 teaspoon salt
1/4 teaspoon pepper, black ground
2 teaspoon butter, unsalted
1 medium shallot(s), minced
2 tablespoon vinegar, white wine
2 tablespoon nuts, pecans, toasted, chopped
2 tablespoon dill weed, fresh, chopped
Preparation
1. Using a sharp paring knife, remove the skin and white pith from orange. Hold the fruit over a
medium bowl and cut between the membranes to release individual orange sections into the bowl,
collecting any juice as well. Discard membranes, pith and skin.
2. Sprinkle both sides of fillets with salt and pepper. Coat a large nonstick skillet with cooking spray
and place over medium heat. Add the fillets and cook 1 minute for sole or 3 minutes for tilapia.
3. Gently flip and cook until the fish is opaque in the center and just cooked through, 1 to 2 minutes
for sole or 3 to 5 minutes for tilapia. Divide between 2 serving plates; tent with foil to keep warm.
4. Add butter to the pan and melt over medium heat. Add shallot and cook, stirring, until soft, about
30 seconds.
5. Add vinegar and the orange sections and juice; loosen any browned bits on the bottom of the pan
and cook for 30 seconds. Spoon the sauce over the fish and sprinkle each portion with pecans and
dill. Serve immediately. Makes 2 servings.
Number of Servings: 2
Amount Per Serving
Calories: 234
Total Fat: 9 g
Saturated Fat: 3 g
Cholesterol: 70 mg
Sodium: 401 mg
Total Carbohydrate: 11 g
Dietary Fiber: 2 g
Protein: 28 g

PAN-GRILLED SALMON FILLETS WITH TOMATO AND TARRAGON
A lovely sauce of tomatoes, tarragon and white wine adds fresh flavor to salmon fillets. Serve with
brown rice and sautéed spinach.
1 pounds fish, salmon fillet, 1-1 1/4 pounds, skin on
1/2 cup(s) wine, dry white
1/3 cup(s) chives, fresh, finely chopped
3 sprig(s) tarragon, fresh
1 teaspoon butter
2 tomato(es), plum, seeded and finely chopped
chives, fresh, for garnish
dash(es) salt and black pepper, to taste
Preparation
Preheat a 12-inch ovenproof skillet (cast iron is fine) for 3 or 4 minutes over medium-high heat.
Preheat the broiler, positioning the top rack about 4 inches from the heat.
Place salmon fillets in the skillet, skin-side down, leaving the heat on medium-high. Sprinkle with
pepper and cook, undisturbed, for about 6 minutes, or until the salmon flesh turns opaque about
halfway up the fish.
Transfer the skillet to the broiler and leave it there for 2 or 3 minutes, just until the salmon browns
on top. The salmon should still be moist in the middle.
Meanwhile, in a small saucepan, heat wine over medium heat. Let it simmer for about 1 minute.
Add chives, tarragon and butter and stir. When the butter has melted, add tomatoes and cook another
30 seconds. Adjust seasonings with salt and pepper. Remove and discard the tarragon. Spoon the
sauce over the salmon. Garnish with chives.
Number of Servings: 4
Amount Per Serving
Calories: 248
Total Fat: 13 g
Saturated Fat: 3 g
Cholesterol: 69 mg
Sodium: 216 mg
Total Carbohydrate: 2 g
Dietary Fiber: 1 g
Protein: 23 g

PAN-SEARED SALMON WITH FENNEL AND DILL SALSA
Crunchy fennel gives great texture to this tomato-based salsa, which is itself a zippy, slightly sour
complement to sweet, seared salmon. Make this dish a meal by serving it with some whole-wheat
couscous.
1 large tomato(es), chopped
1 cup(s) fennel bulb(s), finely chopped, (about 1/2 bulb, stalks trimmed)
2 tablespoon onion(s), red, minced
2 tablespoon dill, minced
1 tablespoon vinegar, red wine
1/2 teaspoon salt, divided
1 pounds fish, salmon fillet, skinned
pepper, black, to taste
2 tablespoon oil, olive, extra virgin
Preparation
Combine tomato, fennel, onion, dill, vinegar and 1/4 teaspoon salt in a medium bowl. Cut salmon
into 4 equal portions, sprinkle with the remaining 1/4 teaspoon salt and pepper.
Heat oil in a large nonstick pan over high heat until shimmering but not smoking. Cook the salmon,
skinned-side up, until golden brown, 3 to 5 minutes. Turn the salmon over and remove the pan from
the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes
more. Serve immediately with the salsa.
 Number of Servings: 4
Amount Per Serving
Calories: 289
Total Fat: 20 g
Saturated Fat: 3 g
Cholesterol: 67 mg
Sodium: 373 mg
Total Carbohydrate: 4 g
Dietary Fiber: 1 g
Protein: 23 g

PAPRIKA SHRIMP AND GREEN BEAN SAUTÉ
Crisp-tender beans add snap and color to the garlicky melange of shrimp and creamy butter beans in
this Spanish-inspired sauté. Pre-peeled shrimp can be worth their weight in gold for the amount of
time they'll save on a rushed weeknight.
4 cup(s) beans, green, trimmed (about 12 ounces)
1/4 cup(s) oil, olive, extra virgin
1/4 cup(s) garlic, minced
2 teaspoon paprika
1 pounds shrimp, raw, peeled and deveined (21-25 per pound)
32 ounce(s) beans, cannellini, rinsed (may substitute butter beans)
1/4 cup(s) vinegar, sherry, or red wine vinegar
1/2 cup(s) parsley, fresh, chopped, divided
dash(es) pepper, black, freshly ground, to taste
Preparation
Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the
pan, cover and steam until tender-crisp, 4 to 6 minutes.
Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook,
stirring constantly, until just fragrant but not browned, about 20 seconds. Add shrimp and cook until
pink and opaque, about 2 minutes per side. Stir in butter beans (or cannellini) and vinegar; cook,
stirring occasionally, until heated through, about 2 minutes. Stir in 1/4 cup parsley.Divide the green
beans among 4 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 1/4 cup
parsley.
Number of Servings: 4
Amount Per Serving
Calories: 423
Total Fat: 16 g
Saturated Fat: 2 g
Cholesterol: 172 mg
Sodium: 697 mg
Total Carbohydrate: 45 g
Dietary Fiber: 14 g
Protein: 36 g

PASTA AND WALNUT FRUIT SALAD
8 ounce(s) pasta, medium shells, or other medium pasta shape, uncooked
1 cup(s) yogurt, fat-free plain
1 tablespoon honey
1/4 cup(s) orange juice
11 ounce(s) mandarin oranges, drained
1 cup(s) grapes, red, seedless, cut into halves
1 cup(s) grapes, green, seedless, cut into halves
1 apple(s), cored and chopped
1/2 cup(s) celery, sliced
1/2 cup(s) nuts, walnuts, halved
Preparation
Prepare pasta according to package directions; drain.
In a small bowl, blend yogurt, honey and orange juice.
In a large bowl, combine pasta and remaining . Add yogurt mixture; toss to coat. Cover and chill
thoroughly.
Number of Servings: 8
Amount Per Serving
Calories: 226
Total Fat: 5.2 g
Saturated Fat:
Cholesterol: 0.6 mg
Sodium: 39 mg
Total Carbohydrate: 40.8 g
Dietary Fiber:
Protein: 6.5 g

PASTA PRIMAVERA SALAD WITH CREAMY DILL DRESSING
2 cup(s) pasta, penne, whole-wheat, or other short pasta shape, uncooked
2 cup(s) asparagus, cut into pieces
1/4 cup(s) yogurt, fat-free, Greek-style, plain
1 tablespoon lemon juice
2 teaspoon oil, olive, extra virgin
2 teaspoon mustard, Dijon
1/4 teaspoon salt, sea
8 egg(s), hard boiled, whites only, chopped
2 cup(s) tomato(es), cherry, halved
1/4 cup(s) onion(s), green, finely chopped
1/4 cup(s) dill weed, fresh, finely chopped, or 2 tablespoons dried
Preparation
In a large saucepan, cook the pasta according to package directions. Add the asparagus for the last 5
minutes of cooking time.
Meanwhile, in a large bowl, combine the yogurt, lemon juice, olive oil, mustard, and salt.
Add the egg whites, tomatoes, onions, and dill; toss gently to coat.
Drain the pasta and asparagus. Add to bowl and toss gently to mix. Serve warm or at room
temperature.
Number of Servings: 2
Amount Per Serving
Calories: 401
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 612 mg
Total Carbohydrate: 57 g
Dietary Fiber: 10 g
Protein: 28 g

PASTA PRIMAVERA WITH SUN-DRIED TOMATOES
8 ounce(s) pasta, rotini, can also use twists or spirals
1 tablespoon oil, olive
2 clove(s) garlic, minced
1/8 teaspoon pepper, red flakes
1 cup(s) beans, green, fresh, cut into 1-inch pieces
2 small zucchini, sliced
2 small squash, summer (yellow), sliced
1 cup(s) carrot(s), thinly sliced
1 medium onion(s), red, cut into eighths
1/4 cup(s) broth, chicken
1/4 cup(s) basil, fresh, lightly packed, chopped
1/2 cup(s) tomato(es), sun-dried and oil-packed, chopped
1/4 cup(s) cheese, grated Parmesan
1/4 cup(s) parsley, fresh, chopped
Preparation
Prepare pasta according to package directions; drain.
In medium skillet, heat oil and garlic. Stir in red pepper flakes. Add green beans, zucchini, squash,
carrots, and onion and stir-fry until tender-crisp, about 5 minutes. Add chicken broth and simmer 1
minute. In a large serving bowl, toss together pasta, vegetables, basil and sun-dried tomatoes.
Garnish with Parmesan cheese and parsley and serve.
Number of Servings: 4
Amount Per Serving
Calories: 300
Total Fat: 10.3 g
Saturated Fat:
Cholesterol: 5 mg
Sodium: 265 mg
Total Carbohydrate: 44.3 g
Dietary Fiber:
Protein: 10.8 g

PASTA PUTTANESCA FROM THE PANTRY
8 ounce(s) pasta, rigatoni, or other medium pasta shape
1 can(s) fish, tuna, packed in water, (3 1/8 oz.) drained and crumbled
1/4 cup(s) parsley, fresh, chopped, or 2 tsp. dried parsley
3 tablespoon olives, pitted, chopped
4 anchovies, (optional)
salt and black pepper, as needed
cheese, grated Parmesan
Preparation
Prepare pasta according to package directions.
While pasta is cooking, reheat Super Low-Fat Tomato Sauce in a 2-quart saucepan over medium
heat,stirring occasionally, until warmed through. Stir the tuna, parsley, olives and anchovies (if
using) into the sauce and simmer for 5 minutes. Check the seasoning and add salt and pepper if
necessary.
When pasta is done, drain well and return it to the pot. Add the sauce and stir until it is evenly
distributed. Transfer the pasta to serving bowls or platter and serve immediately. Pass the cheese
separately.
Number of Servings: 4
Amount Per Serving
Calories: 230
Total Fat: 3.2 g
Saturated Fat:
Cholesterol: 9.3 mg
Sodium: 347 mg
Total Carbohydrate: 39.3 g
Dietary Fiber:
Protein: 12.9 g

PASTA SOUP
6 cup(s) broth, reduced-sodium chicken
8 ounce(s) pasta, small shells, or other small pasta shape, uncooked
4 medium carrot(s), peeled and diced
2 stalk(s) celery, diced (about 1 cup)
1/2 cup(s) croutons
1/2 cup(s) parsley, fresh, chopped
1/4 teaspoon pepper, black ground
1/2 cup(s) cheese, grated Parmesan
salt, to taste
1 onion(s), peeled and diced
Preparation
Combine chicken broth, 4 cups water, carrots, celery and onions in a 5-quart heavy pot. Heat to
boiling, reduce heat to a simmer and cover pot. Simmer 15 minutes.
Stir pasta into chicken broth mixture. Increase heat to boiling. Cook 5 minutes, stirring often. Stir in
parsley, pepper and salt to taste. Continue boiling until pasta is al dente, tender but firm to the bite,
about 8 minutes. Ladle some pasta and broth into each serving bowl. Sprinkle croutons and
Parmesan cheese over each serving.
Number of Servings: 6
Amount Per Serving
Calories: 252
Total Fat: 4.8 g
Saturated Fat:
Cholesterol: 8.7 mg
Sodium: 765 mg
Total Carbohydrate: 40.4 g
Dietary Fiber:
Protein: 12 g

PASTA WITH CHICKEN IN PINEAPPLE JUICE
8 ounce(s) pasta, rigatoni, or other medium pasta shape
1 pounds chicken, breast (cooked), skinless, boneless
1/8 teaspoon pepper, cayenne
2 bunch(es) scallion(s) (green onions), cut in 1-inch diagonals
1 1/2 cup(s) pineapple juice, unsweetened
1 tablespoon ginger, fresh, grated
1 tablespoon honey
1 tablespoon lemon juice
1 tablespoon butter
1 tablespoon cilantro, fresh, chopped
1 orange(s), peeled, chopped
Preparation
Preheat oven to 350 degrees.
Brush chicken with oil and season with cayenne pepper. Bake until cooked through, about 30
minutes. During the last 2 to 3 minutes, place the scallions in the pan. Remove from oven, cool
slightly and cut the chicken into bite-sized pieces. Reserve the scallions.
Prepare pasta according to package directions.
While pasta is cooking, combine pineapple juice, ginger and honey in a small saucepan. Bring to a
boil over medium-high heat and cook until reduced by half, about 20 minutes. Add lemon juice.
Remove from heat and whisk in the butter. Toss together the pasta, chicken, scallions, oranges and
sauce. Garnish with cilantro and serve
Number of Servings: 4
Amount Per Serving
Calories: 382
Total Fat: 8.5 g
Saturated Fat:
Cholesterol: 96.4 mg
Sodium: 114 mg
Total Carbohydrate: 36.2 g
Dietary Fiber:
Protein: 39 g

PASTA WITH CHICKEN, TOMATO AND ROMANO
1 pounds pasta, spaghetti, or linguine or thin spaghetti
2 tomato(es), cored
2 teaspoon oil, olive
1 large onion(s), peeled and finely diced
4 clove(s) garlic, peeled and finely chopped
1 pounds chicken, breast, cut into strips
1 teaspoon basil, dried
12 medium olives, pitted, coarsely chopped
1 pepper(s), green, bell, seeds and ribs removed, julienned
1 can(s) broth, reduced-sodium chicken, (15.5 oz.)
1 cup(s) cheese, Romano, grated
Preparation
Prepare pasta according to package directions. While pasta is cooking, cut the tomatoes in half
crosswise and scoop out the seeds with your fingers. Chop the tomatoes coarsely.
Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until the onion is
lightly browned and tender, about 6 minutes. Add the chicken and basil and cook until the chicken is
lightly browned, about 8 minutes. Stir in the olives, green pepper and tomatoes and cook until the
tomatoes begin to give off liquid, about 2 minutes. Add the chicken broth to the skillet, heat to
boiling and boil until half of the liquid is evaporated, about 4 minutes.
When pasta is done, drain it well and add to sauce mixture. Toss until pasta is evenly mixed with
sauce. Transfer to serving dish, top with cheese and serve.
Number of Servings: 8
Amount Per Serving
Calories: 299
Total Fat: 8.9 g
Saturated Fat:
Cholesterol: 61.9 mg
Sodium: 519 mg
Total Carbohydrate: 26.5 g
Dietary Fiber:
Protein: 27.8 g
PASTA WITH ROASTED PEPPERS AND BROCCOLI
1 pounds pasta, ziti, or mostaccioli or other medium pasta shape
2 tablespoon oil, vegetable
1/2 teaspoon pepper, red flakes
1 pounds broccoli florets, (6 cups)
12 ounce(s) pepper(s), red sweet, roasted, drained and diced
salt and black pepper, to taste
1/4 cup(s) cheese, grated Parmesan
Preparation
Prepare pasta according to package directions.
While pasta is cooking, warm the oil and red pepper flakes over medium heat for two minutes. Add
the broccoli and sauté for 2-3 minutes. Add 1/2 cup water and cover. Cook broccoli until tender-
crisp, about 3 minutes.
When pasta is done, drain well. Toss the pasta with diced peppers. Season with salt and pepper to
taste. Pour the broccoli over pasta, sprinkle with Parmesan cheese and serve.
Number of Servings: 6
Amount Per Serving
Calories: 265
Total Fat: 7.1 g
Saturated Fat: 1.5 g
Cholesterol: 5 mg
Sodium: 85 mg
Total Carbohydrate: 41.3 g
Dietary Fiber:
Protein: 10.6 g

PASTA WITH SALMON AND DILL
1 pounds pasta, radiatore
1 pounds fish, salmon, wild
pepper, black ground, to taste
4 tablespoon dill, chopped fresh
3 stalk(s) celery, chopped
1 medium onion(s), chopped
1 carrot(s), sliced
2 tablespoon oil, vegetable
2 tablespoon lemon juice
1 tablespoon vinegar, white wine
Preparation
Preheat oven to 350 degrees F. Prepare pasta according to package directions; drain.
Place the salmon in a non-reactive baking dish; season with pepper. Cover with aluminum foil and
bake for 25 minutes. Remove the foil and cool. Remove the skin and bones; discard. Flake the
salmon into large pieces and place in a large mixing bowl (If using canned salmon, place directly in
the bowl and season with pepper). Add dill, celery, onion, carrot and pasta. In a small bowl, whisk
together oil, lemon juice and vinegar. Add salmon and pasta and toss gently. Serve well chilled.
Number of Servings: 6
Amount Per Serving
Calories: 335
Total Fat: 10.3 g
Saturated Fat:
Cholesterol: 41.6 mg
Sodium: 57.9 mg
Total Carbohydrate: 38.2 g
Dietary Fiber:
Protein: 21.3 g

PASTA WITH TURKEY SAUSAGE AND SPICY TOMATO SAUCE
1 pounds pasta, rotini
8 ounce(s) sausage, Italian turkey, casing removed
1 large onion(s), chopped
1 medium pepper(s), green, bell, ribs and seeds removed, chopped
2 clove(s) garlic, minced
1 can(s) tomato(es), (28 oz.) chopped with liquid
1 can(s) tomato sauce, (8 oz.)
4 ounce(s) mushrooms, fresh
1 1/2 teaspoon basil, dried
1 teaspoon thyme, dried
1/2 teaspoon chili powder
1/2 cup(s) cheese, mozzarella, part-skim, shredded
Preparation
Prepare pasta according to package directions; drain.
In Dutch oven or large skillet, cook sausage, onion, green pepper, and garlic over medium heat until
sausage is no longer pink. Drain. Stir in tomatoes, tomato sauce, mushrooms, basil, thyme, and chili
powder. Simmer uncovered 10 minutes. Pour sauce over pasta and top with cheese.
Number of Servings: 6
Amount Per Serving
Calories: 340
Total Fat: 9 g
Saturated Fat:
Cholesterol: 36.1 mg
Sodium: 409 mg
Total Carbohydrate: 47.6 g
Dietary Fiber:
Protein: 19 g

PASTA-TACO SALAD
8 ounce(s) pasta, wagon wheels, or other medium pasta shape, uncooked
8 ounce(s) turkey, ground
1 teaspoon chili powder
2 cup(s) lettuce, romaine, shredded
1/2 cup(s) avocado, diced
1/2 cup(s) yogurt, fat-free plain
Preparation
Prepare pasta according to package directions. While pasta is cooking, prepare the Salsa Cruda.
When the pasta is done, drain well and rinse under cold water until completely cool.
Crumble the turkey into a large skillet. Add chili powder. Place the skillet over medium heat and
cook, stirring frequently, until the turkey is cooked through and crumbled into small bits. Drain the
turkey in a colander.
Drain the salsa well. In a straight-sided, 2-quart casserole dish, layer the pasta, then the lettuce, then
the turkey and the avocado, then the salsa, reserving about 1/4 cup of the salsa for the top. Spread
the non-fat yogurt in an even layer over the top and pour the remaining salsa over the yogurt. Cover
the bowl tightly and refrigerate 2 to 4 hours.
Bring to room temperature 30 minutes before serving. Garnish with tortilla chips, if desired.
Number of Servings: 4
Amount Per Serving
Calories: 344
Total Fat: 11.5 g
Saturated Fat:
Cholesterol: 58.4 mg
Sodium: 470 mg
Total Carbohydrate: 36.8 g
Dietary Fiber:
Protein: 23.7 g

PEA AND PESTO SOUP
1 cup(s) split peas, yellow, rinsed
32 ounce(s) broth, vegetable
5 cup(s) water
6 tablespoon pesto
2 cup(s) zucchini, thinly sliced
2 cup(s) scallion(s) (green onions), chopped
Preparation
Combine peas, broth, and water in a large saucepan; bring to a boil. Reduce heat, cover, and simmer
about 35-45 minutes, or until peas are very soft.Stir in pesto, zucchini, and scallions and simmer 5-
10 minutes longer.Serve
Number of Servings: 4
Amount Per Serving
Calories: 316
Total Fat: 13 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 1317 mg
Total Carbohydrate: 34 g
Dietary Fiber: 6 g
Protein: 19 g

PEACH-MUSTARD GLAZED PORK CHOPS
4 pork, boneless loin chops, 3/8-inch thick
1 teaspoon pepper, black ground
16 ounce(s) peaches, canned in juice
1 teaspoon Worcestershire sauce
2 tablespoon preserves, peach
2 tablespoon mustard, dijon-style
Preparation
In a small bowl, stir together undrained peaches, Worcestershire sauce, preserves and mustard; set
aside.
 Heat nonstick skillet over medium-high heat; brush chops lightly with vegetable oil and season on
both sides with pepper. Brown one side of chops, about 2-3 minutes; turn.
Add peach mixture to skillet, reduce heat to low, cover and cook for 4 minutes.
Serve chops with peaches and sauce, garnished with fresh raspberries if desired. Serves
Number of Servings: 4
Amount Per Serving
Calories: 252
Total Fat: 12 g
Saturated Fat: 5 g
Cholesterol: 73 mg
Sodium: 181 mg
Total Carbohydrate: 9 g
Dietary Fiber: 1 g
Protein: 24 g

PEACHES WITH CINNAMON RICOTTA CHEESE
2 medium peach(es), skin removed
1 cup(s) cheese, ricotta, part-skim
cinnamon, ground, to taste
Preparation
Cut peaches in half and remove the pits.
Place each half on a plate and fill with 1/4 cup ricotta cheese each.
Sprinkle with cinnamon and serve.
Number of Servings: 4
Amount Per Serving
Calories: 95
Total Fat: 3 g
Saturated Fat: 2 g
Cholesterol: 15 mg
Sodium: 55 mg
Total Carbohydrate: 12 g
Dietary Fiber: 2 g
Protein: 6 g

PEANUT NOODLES WITH SHREDDED CHICKEN AND VEGETABLES
If you can't find a bagged vegetable medley for this easy noodle bowl, choose 12 ounces of cut
vegetables from your market's salad bar and create your own mix.

1 pounds chicken, breast, boneless, skinless
1/2 cup(s) peanut butter, natural, smooth
2 tablespoon soy sauce, reduced-sodium
2 teaspoon garlic, minced
1 1/2 teaspoon chile garlic sauce, or to taste
1 teaspoon ginger, fresh, minced
8 ounce(s) pasta, spaghetti, whole wheat
12 ounce(s) mixed vegetables, fresh, bag of vegetable medley such as carrots, broccoli, snow peas
Preparation
Put a large pot of water on to boil for cooking pasta.Meanwhile, place chicken in a skillet or
saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer
gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken
to a cutting board. When cool enough to handle, shred into bite-size strips.
 Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl. 4. Cook pasta
in the boiling water until not quite tender, about 1 minute less than specified in the package
directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more.
Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to
refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and
chicken; toss well to coat. Serve warm or chilled.
To make ahead: Cover and refrigerate for up to 2 days.
To serve, stir in 2 tablespoons warm water per portion; serve cold or reheat in microwave.
Number of Servings: 6
Amount Per Serving
Calories: 363
Total Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 44 mg
Sodium: 348 mg
Total Carbohydrate: 36 g
Dietary Fiber: 7 g
Protein: 29 g

PEAR AND APPLE TURKEY STIR-FRY
1 pounds turkey, cutlets, cut into 1/4- inch strips
1 tablespoon vinegar, raspberry
1 tablespoon oil, divided
1 teaspoon ginger root, peeled and minced
1 clove(s) garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper, black
1 large pear(s), cored and cut into 1/4-inch strips
1 large apple(s), cooking, (or rome beauty) cored and cut into 1/4-inch strips
1 tablespoon lemon juice, freshly squeezed
1/2 cup(s) grapes, red, seedless
Preparation
In a medium bowl, combine turkey, vinegar, 1-teaspoon oil, ginger, garlic, salt and pepper. Cover
and refrigerate while preparing fruit.
In a second medium bowl, toss pear and apple slices with lemon juice.
In a large nonstick skillet or wok, heat 1-teaspoon oil over medium-high heat. Stir fry pear and
apples slices for 1 minute. Remove fruit to a warm platter and keep warm.
Heat remaining teaspoon of oil in pan and stir-fry turkey for 3 to 4 minutes or until turkey is no
longer pink in center. Gently fold in cooked fruit slices and grapes. Heat until mixture is warm
throughout. Serve immediately.
Number of Servings: 4
Amount Per Serving
Calories: 223
Total Fat: 5 g
Saturated Fat:
Cholesterol: 70 mg
Sodium: 331 mg
Total Carbohydrate: 17 g
Dietary Fiber:
Protein: 28 g

PEAR SORBET
1/2 cup(s) honey, plus 2 tbsp
4 large pear(s), (about 2 pounds), peeled, cored, and coarsley chopped (about 4 cups)
1 tablespoon lemon juice
3/4 cup(s) wine, port, tawny or ruby
2 tablespoon vinegar, balsamic
1 cinnamon sticks, (3-inch)
1 star anise
slice(s) pear(s), for serving (optional)
Preparation
In a small saucepan, place 1/2 cup of the honey and 1/2 cup water and heat over medium heat. Bring
to a boil. Reduce the heat and simmer 1 minute. Remove from heat and let cool completely.
In the work bowl of a food processor, pulse the pears and lemon juice until chopped. Add the cooled
honey mixture and process until smooth. Chill until very cold, at least 4 hours.
Meanwhile, make the sauce (see Note). In a small saucepan, place the port, vinegar, remaining 2
tablespoons of honey, the cinnamon stick, and star anise. Bring to a boil. Reduce the heat to low and
simmer until the syrup has thickened and reduced to about 1/3 cup, about 30 minutes. (Watch the
pan carefully during the last 5 to 10 minutes of cooking; it can very quickly go from perfect to
burned and bitter.) Remove from the heat and let cool to room temperature before serving; remove
and discard the cinnamon stick and star anise.
When the pear puree is cold, freeze it in an ice cream maker according to the manufacturer’s
directions. The sorbet is best served at once, but it may be transferred to a freezer-safe container and
frozen until ready to serve. Let stand at room temperature for 15 minutes before serving.
Alternatively, transfer the cold pear puree to a shallow, glass or stainless steel dish. Cover and place
in the freezer until frozen solid, about 6 hours.
If not using an ice cream maker, transfer the cold pear puree to a shallow glas or stainless-steel dish.
Cover and place in the freezer until frozen solid, about 6 hours. Let the frozen mixture stand at room
temperature for 10 minutes. With a large metal spoon, break the puree up into smaller pieces.
Transfer the mixture to the work bowl of a food processor. Process until smooth and creamy,
occasionally scraping down the sides of the bowl. Serve immediately or place back into the freezer
for up to 1 hour before serving. The sorbet will freeze solid again but it can simply be processed
again until creamy just before serving.
To serve, scoop the sorbet into individual serving bowls and drizzle the syrup over each. Garnish
with pear slices if desired.
Note: The sauce can be made ahead of time. Just transfer it to a glass measuring cup and let stand at
room temperature for several hours or for longer storage, cover, and refrigerate. Before serving, heat
in a microwave oven on high for a few seconds, just until liquid and pourable.
Makes about 5 cups; Serves 10
Number of Servings: 10
Amount Per Serving
Calories: 143
Total Fat: 0.1 g
Saturated Fat:
Cholesterol:
Sodium: 4 mg
Total Carbohydrate: 32.9 g
Dietary Fiber:
Protein: 0.5 g

PECAN-CRUSTED CHICKEN
This recipe coats tender chicken breasts with buttery pecans and flavored with spicy chipotle and
zesty orange. Serve with a spinach salad.
4 piece(s) chicken, breast, boneless, skinless, (1-1 1/4 pounds), trimmed
1/2 cup(s) nuts, pecans, halves, or pieces
1/4 cup(s) bread crumbs, fine, dry
1 1/2 teaspoon orange peel (zest), grated
1/2 teaspoon salt
1/4 teaspoon pepper(s), chipotle chile, ground
1 large egg(s), whites only
2 tablespoon water
1 tablespoon canola oil, divided
Preparation
Working with one piece of chicken at a time, place between sheets of plastic wrap and pound with a
meat mallet or heavy skillet until flattened to an even 1/4-inch thickness.
Place pecans, breadcrumbs, orange zest, salt and ground chipotle in a food processor and pulse until
the pecans are finely ground. Transfer the mixture to a shallow dish. Whisk egg white and water in a
shallow dish until combined. Dip each chicken breast in the egg-white mixture, then dredge both
sides in the pecan mixture.
 Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add half the chicken and
cook until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side.
Transfer to a plate and cover to keep warm.
 Carefully wipe out the pan with a paper towel and add the remaining oil. Cook the remaining
chicken, adjusting the heat as needed to prevent scorching. Serve immediately.
Number of Servings: 4
Amount Per Serving
Calories: 281
Total Fat: 15 g
Saturated Fat: 2 g
Cholesterol: 66 mg
Sodium: 430 mg
Total Carbohydrate: 7 g
Dietary Fiber: 2 g
Protein: 29 g

PEKING PORK PASTA SALAD
1 pounds pork, tenderloin, cut into 1/4 inch thick slices
1 teaspoon oil, vegetable
1/2 cup(s) soy sauce
1/2 cup(s) sherry, dry
1 teaspoon oil, sesame
8 ounce(s) pasta, corkscrew, cooked and drained, room temperature
1 cup(s) onion(s), green, sliced, including some green tops
1/2 cup(s) pepper(s), green, bell, diced
1/4 cup(s) nuts, almonds, toasted
8 ounce(s) spinach leaves, fresh leaves, washed and drained
Preparation
Stir Fry: in a nonstick frypan, heat vegetable oil over medium-high heat. Add pork and stir fry.
Remove pork from pan and place in a large bowl.
Sauce/Dressing: combine soy sauce, sherry and sesame oil. Pour half over pork strips and toss well.
Toss pasta together with green onion, green pepper and almonds.
Presentation: arrange pasta mixture on spinach leaves, top with pork and serve remaining soy sauce
mixture on side.
Number of Servings: 6
Amount Per Serving
Calories: 301
Total Fat: 8 g
Saturated Fat: 2 g
Cholesterol: 52 mg
Sodium: 1442 mg
Total Carbohydrate: 33 g
Dietary Fiber: 3 g
Protein: 24 g

PENNE WITH TURKEY MEAT SAUCE
1/2 cup(s) pasta, penne, whole-wheat, uncooked
1/2 cup(s) tomato sauce, low sodium
3 ounce(s) turkey, lean ground, 7% fat, raw
1 clove(s) garlic, minced
1 teaspoon oregano, dried
1 dash(es) salt
1 dash(es) freshly ground pepper
Preparation
Cook penne according to package directions.
Meanwhile, in a medium sauce pan heat tomato sauce and add ground turkey, minced garlic,
oregano, salt, and pepper. Cook until turkey is cooked through.
Drain cooked penne and transfer to a bowl. Top with turkey meat sauce and serve hot.
Number of Servings: 1
Amount Per Serving
Calories: 372
Total Fat: 7 g
Saturated Fat: 2 g
Cholesterol: 49 mg
Sodium: 230 mg
Total Carbohydrate: 54 g
Dietary Fiber: 8 g
Protein: 26 g

PEPPER AND SWISS CHARD TURKEY STIR FRY
1 pounds turkey, cutlets, cut into 1/4-inch strips
1/2 teaspoon salt
1/4 teaspoon pepper, black
1 tablespoon oil, olive, divided
1 medium pepper(s), red, bell, seeded and cut into 1/4-inch strips
1 medium pepper(s), yellow, seeded and cut into 1/4-inch strips
1 pounds Swiss chard, fresh, stalks removed & coarsely chopped
2 tablespoon vinegar, balsamic
2 tablespoon sugar
Preparation
In a medium bowl, toss turkey strips with salt and pepper.
Heat 2 teaspoons of oil in a large non-stick skillet or wok, over medium-high heat. Sauté turkey in
hot oil for 4 to 5 minutes or until turkey is no longer pink in the center. Do not overcook. Remove
turkey from the pan and set aside.
Add remaining teaspoon of oil to pan and sauté peppers for 2 minutes. Gently fold in Swiss chard.
In a small bowl, combine vinegar and sugar; stir into vegetable mixture.
Reduce heat to medium and stir-fry mixture 2 to 3 minutes or until vegetables are tender. Return
turkey to pan and heat well. Serve immediately.
Number of Servings: 4
Amount Per Serving
Calories: 211
Total Fat: 4 g
Saturated Fat:
Cholesterol: 70 mg
Sodium: 552 mg
Total Carbohydrate: 13 g
Dietary Fiber:
Protein: 30 g

PEPPER-RUBBED SHOULDER CENTER STEAK
4 beef, shoulder center steaks, cut 3/4 inch thick, about 5 oz. each
1 teaspoon pepper, cracked black
1 teaspoon garlic, minced
2 teaspoon oil, vegetable
1/2 cup(s) broth, beef
1/4 cup(s) wine, dry red
Preparation
Combine pepper and garlic; press evenly onto beef steaks. Heat oil in large nonstick skillet over
medium heat until hot. Place steaks in skillet; cook 9 to 11 minutes for medium-rare to medium
doneness, turning once. Remove to platter; keep warm.
Add broth and wine to skillet; increase heat to medium-high. Cook and stir 1 to 2 minutes or until
browned bits attached to skillet are dissolved and sauce is reduced by half.
Spoon sauce over steaks.
Number of Servings: 4
Amount Per Serving
Calories: 215
Total Fat: 9 g
Saturated Fat:
Cholesterol: 71 mg
Sodium: 182 mg
Total Carbohydrate: 1 g
Dietary Fiber:
Protein: 29 g

PEPPERED CHOPS WITH ARTICHOKE RELISH
6 ounce(s) artichoke hearts, marinated
1 tablespoon pepper, black ground
1 teaspoon hot sauce
4 pork, boneless loin chops, 1 1/2-inch thick
10 ounce(s) tomatoes, canned, diced, with green chilies, drained
1/2 cup(s) pepper(s), red sweet, roasted
1/4 cup(s) olives, green, pimento stuffed, diced
2 tablespoon basil, fresh, chopped
1 tablespoon lemon juice
Preparation
Drain artichoke hearts, reserving marinade. Set aside artichoke hearts. Stir together artichoke
marinade, hot pepper sauce and black pepper. Place chops in a self-sealing bag, pour marinade over,
seal bag and let stand 30 minutes, turning occasionally.
For Relish:
Chop reserved artichoke hearts; combine with drained tomatoes & chiles, red peppers, olives, basil
and lemon juice. Set aside to let flavors blend at room temperature 30 minutes to one hour. Cover
and refrigerate for longer storage.
Prepare moderately hot fire in kettle-style grill. Drain chops, discarding marinade. Place chops
directly over heat, lower grill hood and grill 8 minutes; turn and grill 7 minutes more. Serve with
Artichoke Relish.
Number of Servings: 4
Amount Per Serving
Calories: 186
Total Fat: 8 g
Saturated Fat: 2 g
Cholesterol: 57 mg
Sodium: 768 mg
Total Carbohydrate: 9 g
Dietary Fiber: 4 g
Protein: 24 g

PERUVIAN GRILLED CHICKEN THIGHS WITH TOMATO-CILANTRO SAUCE
8 chicken, thighs, about 2 1/2 pounds
1 teaspoon coriander, ground
1/4 teaspoon pepper, cayenne
1/2 teaspoon salt
1 avocado, peeled and sliced to garnish
2 cup(s) rice, brown, cooked
4 tablespoon sour cream, light or fat-free
2 tomato(es), coarsely chopped
1 small onion(s), red, coarsely chopped
1 clove(s) garlic, coarsely chopped
7 ounce(s) pepper(s), red sweet, roasted, drained
1/4 cup(s) cilantro, fresh
salt and black pepper, to taste
Preparation
Prepare the coals for the grill or preheat the broiler.
In a small bowl, mix together the coriander, cayenne and salt. Rub the chicken thighs with the spice
mixture.
Grill the chicken until it is nicely charred all over and the internal temperature is 160° Fahrenheit
when tested with a thermometer.
While the chicken is cooking, prepare the sauce. Put all the sauce (tomatoes, onion, garlic, red
peppers, cilantro) into a blender or food processor and process until smooth. Add salt and pepper as
desired and set aside.
To serve, spoon a bed of rice (1/2 cup) onto each of 4 plates, divide the sauce among them, arrange
chicken thighs on top of the sauce and garnish with avocado slices and dollops of sour cream.
Number of Servings: 4
Amount Per Serving
Calories: 468
Total Fat: 16 g
Saturated Fat: 4 g
Cholesterol: 125 mg
Sodium: 927 mg
Total Carbohydrate: 42 g
Dietary Fiber: 5 g
Protein: 34 g

PESTO CHICKEN MANICOTTI
8 ounce(s) pasta, manicotti, uncooked
1 package(s) spinach, frozen, (10 oz.) thawed and drained
16 ounce(s) cheese, ricotta, low-fat
1 cup(s) cheese, grated Parmesan
1/2 cup(s) egg substitute
2 1/2 cup(s) chicken, breast (cooked), diced
1 tablespoon basil, dried
3/4 teaspoon pepper, black
3 cup(s) tomato sauce, low sodium
Preparation
Prepare manicotti according to package directions; while pasta is cooking, squeeze all the water out
of the spinach. When pasta is done, drain and set aside. Preheat oven to 350 degrees F.
Mix together ricotta cheese, 1/2 cup Parmesan cheese and egg substitute. Stir in remaining except
tomato sauce. Spoon the cheese mixture into the manicotti shells and lay in a 9 x 13-inch pan and a
9 x 9-inch pan, or a pan large enough to hold all stuffed manicotti. Cover with tomato sauce and
sprinkle with the remaining 1/2 cup Parmesan cheese. Cover and bake 20 minutes. Remove cover
and bake an additional 15 minutes, until cheese is golden brown.
Number of Servings: 8
Amount Per Serving
Calories: 344
Total Fat: 12.9 g
Saturated Fat:
Cholesterol: 68.3 mg
Sodium: 492 mg
Total Carbohydrate: 24.3 g
Dietary Fiber:
Protein: 34 g

PISTACHIO-CRUSTED PORK TENDERLOIN BRUSCHETTA
1 pounds pork, tenderloin
3/4 cup(s) parsley leaves, lightly packed
3/4 cup(s) nuts, pistachio, may substitute slivered almonds
2 tablespoon lemon peel, grated (about 2 lemons)
1/4 teaspoon salt
1/4 cup(s) lemon juice
4 ounce(s) cheese, goat, soft, OR spinach-artichoke cheese spread OR olive tapenade
12 inch(es) baguette, diagonally sliced and lightly toasted
Preparation
Heat oven to 425 degrees F. Place parsley and nuts in blender or food processor container. Cover
and blend or process just until crumbly, but not paste-like. Transfer mixture to an 18-inch-long piece
of waxed paper. Add lemon peel and salt; lightly mix until combined.
Place lemon juice in pie plate. Dip pork tenderloin in juice; coat in nut mixture using waxed paper
to firmly press nut mixture on pork.
Place pork on rack in shallow roasting pan. Roast in heated oven for 20-30 minutes or until internal
temperature is 155 degrees F. Cool pork on rack for 20 minutes. Loosely cover with foil and chill
for several hours or overnight.
To serve, carve pork into 1/2-inch-thick slices. Lightly spread baguette slices with cheese or
tapenade. Place pork on top.
Garnish Suggestions: Sprinkle with snipped parsley, chives, green onion, or long shreds of lemon
peel.
Number of Servings: 18
Amount Per Serving
Calories: 119
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 17 mg
Sodium: 146 mg
Total Carbohydrate: 9 g
Dietary Fiber:
Protein: 8 g

PLANK-GRILLED SWEET SOY SALMON
Using a plank to grill fish keeps it from sticking or falling through the grate and imparts a subtle
smoky flavor to the salmon. You could also use mahi-mahi or Pacific halibut in this recipe.
1/4 cup(s) soy sauce, reduced-sodium
1/4 cup(s) wine, rice, sake, or dry white wine
1/4 cup(s) mirin (sweet rice wine)
2 tablespoon sugar
3 tablespoon scallion(s) (green onions), coarsely chopped
3 tablespoon ginger, fresh, coarsely chopped
4 fish, salmon steaks, wild, or fillets, 5-ounce, 3/4-1 inch thick, skin on
1 small lemon, thinly sliced
Preparation
Soak a grilling plank in water for 2 to 4 hours.
Meanwhile, combine soy sauce, sake (or white wine), mirin, sugar, scallions and ginger in a small
saucepan and bring to a boil. Remove from the heat and let cool to room temperature.
 Place salmon in a shallow dish and pour the marinade over it. Place lemon slices on top. Marinate
in the refrigerator for at least 30 minutes but no more than 2 hours, turning the fish once or twice.
 Preheat grill to medium-high. Place the soaked plank over direct heat on the grill and heat for 2
minutes. Move the plank so it’s over indirect heat (see Kitchen Tip, above). Remove the salmon
from the marinade, place it skin-side down (if using fillets) on the hot plank and replace the lemon
slices on top. Close the lid and cook until the fish is just cooked through, 10 to 15 minutes. Use the
plank as the serving platter, if desired.
Number of Servings: 4
Amount Per Serving
Calories: 233
Total Fat: 10 g
Saturated Fat: 2 g
Cholesterol: 90 mg
Sodium: 93 mg
Total Carbohydrate: 1 g
Dietary Fiber: 0 g
Protein: 32 g

POACHED SALMON WITH CREAMY PICCATA SAUCE
Easy poached salmon is sophisticated with a creamy caper-and-lemon sauce. Make it a meal: Serve
with snow peas or roasted asparagus and a whole grain like quinoa or brown rice.
1 pounds fish, salmon fillet, skinned and cut into 4 portions
1 cup(s) wine, dry white, divided
2 teaspoon oil, olive, extra virgin
1 large shallot(s), minced
2 tablespoon lemon juice
4 teaspoon capers, rinsed
1/4 cup(s) sour cream, reduced-fat
1/4 teaspoon salt
1 tablespoon dill weed, fresh, chopped
Preparation
Place salmon in a large skillet. Add 1/2 cup wine and enough water to just cover the salmon. Bring
to a boil over high heat. Reduce to a simmer, turn the salmon over, cover and cook for 5 minutes.
Remove from the heat.
Meanwhile, heat oil in a medium skillet over medium-high heat. Add shallot and cook, stirring, until
fragrant, about 30 seconds.
 Add the remaining 1/2 cup wine; boil until slightly reduced, about 1 minute. Stir in lemon juice and
capers; cook 1 minute more.
 Remove from the heat; stir in sour cream and salt. To serve, top the salmon with the sauce and
garnish with dill.
Number of Servings: 4
Amount Per Serving
Calories: 304
Total Fat: 16 g
Saturated Fat: 4 g
Cholesterol: 73 mg
Sodium: 307 mg
Total Carbohydrate: 4 g
Dietary Fiber: 0 g
Protein: 23 g

POACHED TURKEY SALAD WITH DOUBLE APPLE VINAIGRETTE
3/4 cup(s) applesauce, unsweetened
1/4 cup(s) vinegar, cider
1 tablespoon mustard, dijon-style
2 large scallion(s) (green onions), cut crosswise in quarters
1/2 teaspoon salt, sea
1/3 cup(s) oil, olive, extra virgin
2 turkey, tenderloins
lettuce, organic greens, as needed, washed, drained, and chilled
2 medium apple(s), Granny Smith, cored and cut into 1-inch chunks
1 cup(s) cranberries, dried, (or dried cherries)
Preparation
Process applesauce, vinegar, mustard, scallions and sea salt in a blender or food processor until
smooth. With motor running, add oil in a thin, steady stream. Pour into a bowl or wide mouth jar.
Cover and refrigerate up to 1 week.
Poach turkey tenderloins in chicken or turkey broth just until cooked to an internal temperature of
170 degrees Fahrenheit. Cut turkey into 1-inch chunks. Cover and refrigerate until ready to
assemble the salad.
To serve, assemble greens on plates and top with turkey and apple pieces. Drizzle a little of the
vinaigrette atop each serving. Top with dried fruit and serve.
Number of Servings: 5
Amount Per Serving
Calories: 360
Total Fat: 16 g
Saturated Fat: 2 g
Cholesterol: 40 mg
Sodium: 340 mg
Total Carbohydrate: 33 g
Dietary Fiber: 3 g
Protein: 26 g

POBLANO AND SKIRT STEAK FAJITAS
Fajitas with grilled steak, scallions, peppers and a simple guacamole are fun for a dinner party, and
tasty as leftovers. Skirt steak is a typical choice for fajitas or tacos. It's a flavorful, fairly chewy cut
of meat, so it's best sliced very thin or chopped.
2 medium avocado, ripe, peeled and pitted
1/2 cup(s) cilantro, fresh, chopped
3 tablespoon lime juice, divided
1 1/2 teaspoon salt, Kosher, divided
1/2 teaspoon pepper, black ground, divided
2 bunch(es) scallion(s) (green onions), trimmed
3 whole pepper(s), poblano chile
3 teaspoon oil, olive, extra virgin, divided
1 teaspoon pepper, ancho chile, ground
1/2 teaspoon cumin, ground
1 1/4 pounds beef, steak, skirt, (1 - 1 1/4 pounds), trimmed of fat
1 large lime(s), cut into 6 wedges, for garnish
hot sauce, for serving
12 small tortilla(s), corn, 6-inch, warmed
Preparation
1. Preheat grill to high.
2. Mash avocados in a medium bowl with a fork. Stir in cilantro, 2 tablespoons lime juice, 3/4
teaspoon salt and 1/4 teaspoon pepper.
3. Brush scallions and poblanos with 2 teaspoons oil. Combine ancho chile, cumin, 1/2 teaspoon
salt and the remaining 1/4 teaspoon pepper in a small bowl. Rub both sides of steak with the
remaining 1 teaspoon oil and the spice mixture.
4. Oil the grill rack. Grill the poblanos, turning often, until wilted and charred, 8 to 12 minutes.
Transfer to a medium bowl and cover with a plate to trap the heat. Grill the scallions, turning
frequently, until softened and lightly charred, 2 to 4 minutes. Grill the steak 2 to 3 minutes per side
for medium-rare. Transfer the steak to a cutting board, tent with foil and let rest.
5. Meanwhile, slice the scallions into 1-inch pieces and transfer to a serving dish. Peel as much skin
as possible from the peppers, discard the stems and seeds, and slice into 1/2-inch-wide strips;
transfer to the serving dish.
6. Add the remaining 1 tablespoon lime juice and 1/4 teaspoon salt to the vegetables and toss to
combine. Slice the steak very thinly, then chop into small pieces. Serve the steak and vegetables
with the mashed avocado, lime wedges, hot sauce and tortillas.
Number of Servings: 6
Amount Per Serving
Calories: 403
Total Fat: 21 g
Saturated Fat: 5 g
Cholesterol: 39 mg
Sodium: 368 mg
Total Carbohydrate: 35 g
Dietary Fiber: 9 g
Protein: 23 g

POOR MAN'S STEAK (BISTECCHE DEI POVERI)
2 eggplant, 1 1/2 lbs. total, ends trimmed, cut crosswise into 3/4-inch-thick slices
2 teaspoon salt
1 tablespoon oil, olive, extra virgin
1 tablespoon vinegar, balsamic
1 tablespoon mint, fresh, chopped
1/2 teaspoon oregano, dried
1 clove(s) garlic, minced
1 dash(es) pepper, black ground, to taste
Preparation
Sprinkle eggplant with salt and drain in a colander for 30 minutes.
Preheat oven to 450°F. Lightly coat 2 baking sheets with nonstick cooking spray.
Rinse the eggplant under cold water and pat dry. Arrange in a single layer on the prepared baking
sheets. Bake for 20 minutes, turn the eggplant over and bake for 5 minutes longer, or until golden
brown and tender.
Stir together oil, vinegar, mint, oregano and garlic in a small bowl. Season the eggplant with pepper
and brush tops with the oil mixture. Serve at room temperature.
To make ahead:Store, covered, in the refrigerator for up to 8 hours. Bring to room temperature
before serving.
Number of Servings: 6
Amount Per Serving
Calories: 52
Total Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 779 mg
Total Carbohydrate: 7 g
Dietary Fiber: 4 g
Protein: 1 g

PORK AND BARLEY PRIMAVERA
1 pounds pork, boneless loin chops, thin-cut, cut into stir-fry strips
1 teaspoon oil, olive
1/2 teaspoon salt
2 clove(s) garlic, minced
1 can(s) broth, chicken, 14 oz can
3/4 cup(s) barley, quick-cooking, pearl barley, uncooked
1 package(s) fresh vegetables, 16 oz package; mixture of broccoli, mushrooms, & red peppers
1/2 cup(s) carrot(s), shredded
1/4 cup(s) pesto, prepared
Preparation
Heat oil in large nonstick skillet over medium-high heat. Cook pork 4-5 minutes, stirring frequently.
Sprinkle with salt. Stir in garlic; cook 30 seconds. Remove pork from skillet.
Add chicken broth; bring to boil. Stir in barley. Return to boil. Reduce heat. Simmer, covered, 7
minutes. Add frozen vegetables and carrots. Bring to boil; reduce heat, simmer, covered, 5-6
minutes or until vegetables are tender and most of broth is absorbed. Return pork to skillet mixture.
Heat through. Stir in pesto. Serve immediately.
Number of Servings: 4
Amount Per Serving
Calories: 402
Total Fat: 16 g
Saturated Fat: 4 g
Cholesterol: 62 mg
Sodium: 900 mg
Total Carbohydrate: 36 g
Dietary Fiber: 5 g
Protein: 29 g

PORK AND BARLEY SKILLET SUPPER
4 pork, boneless loin chops, 1-inch thick
3 teaspoon oil, olive, divided
3/4 cup(s) barley, quick-cooking
1 cup(s) celery, sliced
14 ounce(s) broth, chicken
1 1/2 cup(s) corn, whole kernel frozen
6 ounce(s) pepper(s), red sweet, roasted, drained and chopped
2 1/2 ounce(s) mushrooms, sliced
1 tablespoon thyme, fresh, minced
1/4 teaspoon salt
1/4 teaspoon pepper, black ground
1/4 cup(s) parsley, minced
Preparation
In a medium ovenproof skillet, heat 1 teaspoon oil; add chops and brown on each side. Remove
from heat; set aside. Heat the remaining 2 teaspoons oil; add barley and celery and cook, stirring
often, for 5 minutes or until celery is tender. Add broth, corn, peppers, mushrooms, thyme, salt and
pepper. Bring to a simmer; lower heat and cook, uncovered, for 20 mintues. Stir in 2 tablespoons
parsley. Place chops on top of mixture; bake covered in a 350 degree F oven to for 20 minutes until
barley is tender.
To serve, arrange chops on large serving platter. Spoon barley mixture onto the platter. Sprinkle the
chops and barley mixture with the remaining 2 tablespoons parsley.
Number of Servings: 4
Amount Per Serving
Calories: 378
Total Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 57 mg
Sodium: 1091 mg
Total Carbohydrate: 42 g
Dietary Fiber: 5 g
Protein: 29 g

PORK AND BROCCOLI STIR-FRY
1 pounds pork, boneless loin
1 bunch(es) broccoli, fresh
1 pepper(s), red, bell, or green
3/4 cup(s) broth, chicken
1 tablespoon cornstarch
1/8 teaspoon ginger, ground
1 tablespoon oil, vegetable
1 clove(s) garlic, minced
1/2 cup(s) mushrooms, fresh, sliced
1/4 cup(s) onion(s), green, sliced
2 tablespoon sauce, oyster-flavored
1 tablespoon soy sauce
Preparation
Partially freeze pork; slice across grain into 1/4-inch slices. Clean broccoli, slice stalks into 1/4-inch
slices; cut off the flowerettes. Remove stem and seeds from pepper and cut into thin strips. Set
aside.
Combine chicken broth, cornstarch, oyster-flavored sauce, soy sauce, and ginger; set aside.
Pour oil around top of preheated wok to cover sides. Heat oil over medium-high heat. Add pork,
broccoli stalks, pepper and garlic; stir-fry 4 minutes or until pork is browned. Add broccoli
flowerettes, mushrooms and onion; stir-fry 2 minutes. Stir chicken broth mixture; gradually add to
wok, mix well. Cook 3 minutes or until thickened and bubbly, stirring constantly. Serve over hot
cooked rice, if desired.
*Note: Nutrition information does not include optional rice.
Number of Servings: 6
Amount Per Serving
Calories: 171
Total Fat: 8 g
Saturated Fat: 2 g
Cholesterol: 37 mg
Sodium: 383 mg
Total Carbohydrate: 9 g
Dietary Fiber: 4 g
Protein: 18 g

PORK AND SPINACH SALAD
3 pork, boneless loin chops, cut into stir-fry strips
1/4 cup(s) vinegar, balsamic
1 tablespoon sugar
1 tablespoon dill, fresh, chopped, or 1 tsp dried
8 cup(s) spinach, fresh, torn
1 cup(s) cabbage, red, shredded
2 teaspoon oil, olive, can substitute vegetable oil
3 clove(s) garlic, minced
1 large pepper(s), yellow, cut into thin strips (or red pepper)
8 onion(s), green, bias-sliced into 1-inch lengths
2 tablespoon nuts, peanuts, coarsely chopped
1/4 cup(s) cheese, grated Parmesan, OR grated Romano
Preparation
For sauce:in a small bowl combine balsamic vinegar, sugar and dill.
Place spinach and red cabbage in large salad bowl; set aside.
In a large skillet, heat olive oil over medium-high heat. Cook and stir garlic for 30 seconds; add
pepper and green onions; cook and stir for 1-2 minutes or until onions are crisp-tender. Remove
vegetables from skillet. Add pork strips to hot skillet. Cook and stir for 2-3 minutes or until just
cooked through. Return vegetables to skillet, add sauce, stir all to coat with sauce. Cook and stir
about 1 minute more or until heated through. Pour the pork mixture over the spinach mixture. Add
peanuts and Romano cheese. Toss lightly to mix.
Number of Servings: 4
Amount Per Serving
Calories: 220
Total Fat: 10 g
Saturated Fat: 3 g
Cholesterol: 48 mg
Sodium: 174 mg
Total Carbohydrate: 15 g
Dietary Fiber: 4 g
Protein: 22 g

PORK CACCIATORE
1 pounds pork, boneless loin, loin, tenderloin, or pork leg, cut into 2/4-inch cubes
1 teaspoon oil, olive
1 medium onion(s), chopped
2 clove(s) garlic, crushed
1 celery, chopped
1 carrot(s), peeled and shredded
1/4 pounds mushrooms, sliced
1 cup(s) tomato(es), 28 oz can, crushed
1/3 cup(s) wine, dry red, OR beef broth
2 teaspoon rosemary, dried, crushed
1/2 teaspoon basil, dried
1/2 teaspoon oregano, dried
Preparation
Sprinkle pork cubes with salt and pepper. In large nonstick skillet, heat olive oil over medium high
heat; add pork and brown on all sides. Remove and set aside. Add onion, garlic, celery and carrot to
skillet; cook, stirring, until onions are soft, about 5 minutes. Return pork to skillet with mushrooms,
tomatoes, wine and herbs, stir well. Cover and simmer 10 minutes.
Number of Servings: 4
Amount Per Serving
Calories: 252
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 70 mg
Sodium: 450 mg
Total Carbohydrate: 23 g
Dietary Fiber: 6 g
Protein: 29 g

PORK CHOPS IN GRAPE SAUCE
2 pork, boneless loin chops, 1-inch thick
1/2 tablespoon oil, olive
dash(es) salt and black pepper
2 tablespoon vinegar, balsamic
1/2 cup(s) grapes, seedless
Preparation
Heat a skillet over medium-high heat. Brush each chop lightly some olive oil and sprinkle with salt
and pepper. Brown chops on each side; remove chops from pan.
Add balsamic vinegar to skillet, scraping up any browned bits on the bottom of the pan with a
wooden spoon. Add grapes, tossing to coat with vinegar. Return chops to skillet, spooning juices
over chops. Cover tightly; cook over low heat for 7-8 minutes, until chops are just done.
With a slotted spoon, transfer the chops and grapes to a serving platter; keep warm. Stir in any
remaining olive oil until and cook, uncovered, over medium-high heat until the sauce thickens
slightly. Spoon the sauce over the chops and grapes.
Number of Servings: 2
Amount Per Serving
Calories: 289
Total Fat: 15 g
Saturated Fat: 5 g
Cholesterol: 73 mg
Sodium: 681 mg
Total Carbohydrate: 9 g
Dietary Fiber:
Protein: 24 g

PORK CHOPS WITH APPLES AND THYME
Round out this lovely autumn meal with barley and pureed winter squash (for added convenience,
look for frozen squash).
3/4 cup(s) broth, reduced-sodium chicken, divided
2 teaspoon cornstarch
2 teaspoon oil, canola
16 ounce(s) pork, boneless loin chops, (4 4-ounce chops), 1/2 inch thick, trimmed of fat
1 small onion(s), sliced
1 medium apple(s), Granny Smith, (or any tart apple) peeled, sliced
1/4 cup(s) apple cider, or apple juice
2 teaspoon mustard, Dijon
1/4 teaspoon thyme, dried
Preparation
1. Mix 2 tablespoons broth and cornstarch in a small bowl.
2. Heat oil in a large nonstick skillet over high heat. Add chops and cook until browned, 2 to 3
minutes per side. Transfer to a plate.
3. Reduce heat to medium-high and add onion to the pan. Cook, stirring often, until it starts to
soften and brown, 2 to 3 minutes.
4. Add apple and cook, stirring often, until tender, 3 to 5 minutes. Stir in the remaining broth, cider
(or juice), mustard, thyme and the cornstarch mixture.
5. Bring to a boil, stirring, until thickened and glossy, about 1 minute. Return the chops to the pan
and heat through. Serve immediately.
Number of Servings: 4
Amount Per Serving
Calories: 219
Total Fat: 9 g
Saturated Fat: 3 g
Cholesterol: 67 mg
Sodium: 108 mg
Total Carbohydrate: 9 g
Dietary Fiber: 1 g
Protein: 24 g

PORK CHOPS WITH PEACH BARBECUE SAUCE
The tangy peach barbecue sauce that glazes these pork chops is incredible on grilled chicken or
salmon as well. Bone-in pork chops (as opposed to boneless) are less likely to dry out. Just make
sure to trim away as much fat as possible for healthier results.
1/4 cup(s) salt, Kosher
1/4 cup(s) sugar, brown (packed)
2 cup(s) boiling water
3 cup(s) ice cubes
4 piece(s) pork, chops, center-cut loin, bone-in, 1/2-3/4 inch thick, (1 3/4-2 pounds), trimmed
2 large peach(es), ripe but firm, pitted and quartered, or 3 cups frozen sliced peaches
1/2 teaspoon salt, Kosher
1 medium tomato(es), quartered and seeded
2 tablespoon vinegar, cider
1 tablespoon oil, canola
1/2 cup(s) onion(s), chopped, preferably Vidalia
2 teaspoon ginger, fresh, finely chopped
2 tablespoon honey
1/4 teaspoon pepper, black ground, plus more to taste
Preparation
Place 1/4 cup salt and brown sugar in a medium heatproof bowl. Pour in boiling water and stir to
dissolve. Add ice cubes and stir to cool. Add pork chops, cover and refrigerate for at least 30
minutes or up to 4 hours.
Puree peaches, tomato and vinegar in a food processor until smooth. About 30 minutes before
you’re ready to cook the pork chops, heat oil in a medium saucepan over medium-high heat. Add
onion and cook, stirring occasionally, until golden brown, 5 to 7 minutes. Add ginger and cook,
stirring frequently, until fragrant, 1 to 2 minutes. Add the peach puree, the remaining 1/2 teaspoon
salt, honey and pepper to taste. Bring to a boil over high heat, then reduce the heat to a simmer.
Cook until reduced by about half, 20 to 25 minutes. Reserve 1/4 cup of the sauce for basting the
chops; keep the remaining sauce warm in the saucepan until ready to serve. Preheat grill to medium.
 Remove the pork chops from the brine (discard brine), rinse well, and thoroughly dry with paper
towels. Season the chops with 1/4 teaspoon pepper and brush both sides with some of the reserved
sauce.
 Grill the pork chops, turning once, until an instant-read thermometer inserted into the center
registers 145°F, 2 to 4 minutes per side. Transfer to a plate, tent with foil and let rest for 5 minutes.
Serve with the warm peach barbecue sauce on the side.
Number of Servings: 4
Amount Per Serving
Calories: 291
Total Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 83 mg
Sodium: 715 mg
Total Carbohydrate: 21 g
Dietary Fiber: 2 g
Protein: 27 g

PORK MEDALLIONS WITH LEMON-PECAN SPINACH

1 pounds pork, tenderloin, cut into 8 crosswise pieces
1/4 teaspoon salt
1/4 teaspoon pepper, black, coarsely ground
1 tablespoon butter
2 tablespoon lemon juice
1/8 teaspoon hot sauce
2 tablespoon nuts, pecans, finely chopped
1 tablespoon parsley, finely chopped
2 onion(s), green, finely chopped
1 package(s) spinach, frozen chopped, thawed, drained
8 slice(s) lemon, optional
bunch(es) parsley, optional
Preparation
Press each pork tenderloin slice to 1-inch thickness. Sprinkle both sides of each slice with salt and
pepper. Heat butter in large heavy skillet over medium-high heat. Add pork slices; cook 3-4 minutes
on each side. Remove pork slices, reserving drippings. Keep warm.
Stir lemon juice and hot pepper sauce into reserved drippings in skillet. Stir in pecans, parsley, green
onions and spinach; cook over low heat until spinach mixture is hot. Place spinach mixture on
serving plate; arrange pork slices on top. Garnish with lemon slices and parsley sprigs, if desired.
Number of Servings: 4
Amount Per Serving
Calories: 204
Total Fat: 10 g
Saturated Fat: 289 g
Cholesterol: 75 mg
Sodium:
Total Carbohydrate: 5 g
Dietary Fiber: 3 g
Protein: 27 g

PORK MEDALLIONS WITH POMEGRANATE SAUCE
Pomegranatate is great for disrupting the damaging effects of "bad" LDL cholesterol — at least
that's what current research suggests — which helps keep your arteries clear and your heart healthy.
The seeds themselves are actually covered with sweet, juicy flesh; you can eat the whole thing. The
season for pomegranates is short, but you can enjoy the seeds longer with careful storage. Kept in a
tightly sealed container, they can be refrigerated for up to 3 days or frozen for up to 6 months.
Frozen seeds should be used in cooking recipes, such as this one.

1 pomegranate
1 pounds pork, tenderloin, boneless, sliced into 1/2-inch-thick medallions
1/4 teaspoon salt
1/4 teaspoon pepper, black
3 teaspoon oil, olive
1/2 cup(s) onion(s), red, finely chopped
1 cup(s) pomegranate juice, plain
1/4 cup(s) broth, reduced-sodium chicken
1 tablespoon honey
1 tablespoon vinegar, balsamic
3 sprig(s) thyme, fresh
Preparation
Cut the pomegranate in half through the stem. Fill a large bowl with water. Holding the
pomegranate under the water, remove the seeds with your hands. Drain the seeds well. Set 1/3 cup
aside. Reserve the rest for another use.
Season the medallions with the salt and pepper.
Heat 2 teaspoons of the olive oil in a skillet over medium-high heat and cook the pork until light
pink in the center, 2 or 3 minutes per side. Transfer to plate and tent loosely with foil to keep warm.
Turn the heat to medium and add the remaining 1 teaspoon oil to the skillet. Add the onion and
cook, stirring, until softened, about 3 minutes. Stir in the pomegranate juice, chicken broth, honey,
vinegar, and thyme. Simmer until sauce is reduced to about 1/2 cup, 5 to 8 minutes.
Divide the medallions evenly among four plates and pour the sauce over each serving. Sprinkle each
serving with pomegranate seeds and serve.
Number of Servings: 4
Amount Per Serving
Calories: 243.5
Total Fat: 7.5 g
Saturated Fat:
Cholesterol:
Sodium: 191.3 mg
Total Carbohydrate: 18.6 g
Dietary Fiber:
Protein: 24.8 g

PORK MEDALLIONS WITH ROSEMARY AND MUSHROOMS

1 pounds pork, tenderloin, cut into 8 crossiwise pieces
1 tablespoon butter
1 cup(s) mushrooms, sliced
2 tablespoon onion(s), finely chopped
1 teaspoon rosemary, fresh, 1-3 teaspoons fresh chopped OR 1 tsp dried rosemary leaves, crushed
1/4 teaspoon celery salt
1 clove(s) garlic, minced
1 tablespoon vermouth, dry
Preparation
Press each pork tenderloin slice to 1-inch thickness. Heat butter in large heavy skillet over medium-
high heat. Brown pork quickly, about 1 minute on each side. Remove from heat. Place cooked pork
slices on serving plate, reserving drippings. Keep warm.
Add mushrooms, onion, rosemary, celery salt, pepper and garlic to reserved drippings in skillet.
Cook over low heat about 2 minutes, stirring frequently. Add vermouth; stir to blend.
Return pork slices to skillet; spoon mushroom mixture over slices. Cover and simmer 3-4 minutes.
Place pork slices and mushrooms mixture on serving plate. Garnish with sprigs of fresh rosemary
and fresh mushrooms caps, if desired.
Number of Servings: 4
Amount Per Serving
Calories: 254
Total Fat: 14 g
Saturated Fat: 5 g
Cholesterol: 73 mg
Sodium: 136 mg
Total Carbohydrate: 5 g
Dietary Fiber: 2 g
Protein: 25 g

PORK PICADILLO WITH RICE

1 cup(s) rice, brown long grain, uncooked
1 teaspoon salt, sea
12 ounce(s) pork, lean tenderloin, cut in chunks
2 teaspoon oil, olive
1 onion(s), finely chopped
2 clove(s) garlic, minced
1 can(s) tomato(es), diced, 15 ounces
1 can(s) beans, black, no-salt-added, 15 ounces, about 2 cups
1/3 cup(s) raisins, golden, packed
8 olives, green, pitted, sliced
1 teaspoon oregano, dried, crumbled
Preparation
Cook the rice according to package directions, using 1/2 teaspoon of the salt.
Meanwhile, coarsley grind the pork in a food processor, using a pulsing or on-off motion.
In a large nonstick skillet, heat the oil over medium heat. Add the onion and cook 5 minutes or just
until tender. Add the garlic and cook 1 minute longer.
Add the pork to the skillet and cook, stirring occasionally, for 3 minutes or until lightly browned.
Stir in the tomatoes, beans, raisins, olives, oregano, and remaining 1/2 teaspoon of salt.
Simmer, stirring occasionally, for 15 minutes.
Divide rice in 6 equal portions and top with pork picadillo. Serve hot.
Number of Servings: 6
Amount Per Serving
Calories: 349
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 37 mg
Sodium: 667 mg
Total Carbohydrate: 53 g
Dietary Fiber: 9 g
Protein: 22 g

PORK SCALLOPINE IN LIME SAUCE

4 pork, boneless loin, about 1 pound, pounded to 1/4 inch
2 teaspoon butter
1 dash(es) salt and black pepper, to taste
2 tablespoon wine, white
2 tablespoon lime juice, fresh
1 teaspoon ginger, fresh, grated
1/4 teaspoon pepper, cayenne
1/2 cup(s) broth, chicken
1/2 cup(s) milk, fat-free evaporated
bunch(es) lime peel, from one lime
Preparation
Heat butter in nonstick skillet over medium-high heat. Season pork with salt and pepper and sauté
quickly, about 2-3 minutes per side. Remove pork from pan and keep warm.
Add wine and lime juice to pan; deglaze pan. Bring to a boil; add chicken broth, milk, ginger and
cayenne. Lower heat and cook over medium heat, stirring constantly, about 2 minutes. When sauce
has reduced and thickened, season to taste with salt, if desired.
Spoon some sauce over each cutlet and sprinkle with lime zest to serve.
Number of Servings: 4
Amount Per Serving
Calories: 206
Total Fat: 9 g
Saturated Fat: 4 g
Cholesterol: 62 mg
Sodium: 213 mg
Total Carbohydrate: 5 g
Dietary Fiber: 0 g
Protein: 24 g

PORK TENDERLOIN 'ROSA DI PARMA'
This is a traditional roast from the Italian province of Parma, often served for special family
celebrations. ("Rosa di Parma" means it's stuffed with Parmigiano-Reggiano and prosciutto.)
Typically made with beef, it is equally delicious and more economical made with pork tenderloin
and ideal for entertaining parties of 8 to 10. Seek out true Italian Prosciutto di Parma and
Parmigiano-Reggiano for this dish-even though they are more costly, the superior flavor is worth the
expense.

2 teaspoon sage, fresh, finely chopped
1 1/2 teaspoon garlic, minced
1 teaspoon rosemary, fresh, finely chopped
1 teaspoon salt, Kosher
1 teaspoon pepper, black ground
2 whole pork, lean tenderloin, (1-1 1/4 pounds each), trimmed
4 slice(s) prosciutto di parma, divided
1 cup(s) cheese, Parmigiano-Reggiano, grated, divided
3 teaspoon extra-virgin olive oil, divided
Preparation
1. Combine sage, garlic, rosemary, salt and pepper in a small bowl. Set aside.
2. Preheat oven to 450°F.
3. Double butterfly the tenderloins, so they can be flattened, stuffed and rolled. To do so, make two
long horizontal cuts, one on each side, dividing the tenderloin in thirds without cutting all the way
through.
4. Working with one tenderloin at a time, lay it on a cutting board. Holding the knife blade flat, so
it’s parallel to the board, make a lengthwise cut into the side of the tenderloin one-third of the way
down from the top, stopping short of the opposite edge so that the flaps remain attached.
5. Rotate the tenderloin 180°. Still holding the knife parallel to the cutting board, make a lengthwise
cut into the side opposite the original cut, starting two-thirds of the way down from the top of the
tenderloin and taking care not to cut all the way through. Open up the 2 cuts so you have a large
rectangle of meat. Use the heel of your hand to gently flatten the meat to about 1/2 inch thick.
6. Cover each butterflied tenderloin with 2 of the ham slices, then spread 1/2 cup Parmigiano-
Reggiano over the ham, leaving a 1-inch border. Starting with a long side, roll up each tenderloin so
the stuffing is in a spiral pattern; then tie the roasts at 2-inch intervals with kitchen string.
7. Lightly brush the roasts all over with 1 1/2 teaspoons oil then rub with the reserved herb mixture.
Heat the remaining 1 1/2 teaspoons oil in a large, heavy, ovenproof skillet over medium-high heat.
Add the roasts, bending to fit if necessary, and cook, turning often, until the outsides are browned, 3
to 5 minutes total.
8. Transfer the pan to the oven and roast, checking often, until the internal temperature reaches
145°F, 15 to 20 minutes. Transfer to a cutting board, tent with foil and let rest for 5 minutes.
To serve, remove the string and cut the pork into 1-inch-thick slices.
Number of Servings: 10
Amount Per Serving
Calories: 181
Total Fat: 8 g
Saturated Fat: 3 g
Cholesterol: 64 mg
Sodium: 526 mg
Total Carbohydrate: 1 g
Dietary Fiber: 0 g
Protein: 25 g

PORK TENDERLOIN FLORENTINE
2 pork, tenderloin, about 12 oz each
1 clove(s) garlic, minced
1 tablespoon butter
6 cup(s) spinach, fresh, torn
1/2 teaspoon salt
1/4 teaspoon marjoram, ground
1/8 teaspoon pepper, black
4 teaspoon cheese, grated Parmesan
Preparation
In a large skillet cook garlic in hot butter until tender. Stir in spinach, salt, marjoram and pepper.
Cook 3 minutes or till spinach is wilted; set aside.
Cut each pork tenderloin lengthwise without cutting all the way through; use fingers to open and
flatten tenderloins. Pound each tenderloin with a meat mallet to 1/4-inch thickness. Spread spinach
mixture over one of the tenderloins; sprinkle with Parmesan cheese. Place the remaining tenderloin,
cut side down, atop the spinach mixture. Secure with string. Place on rack in shallow roasting pan.
Roast in a 425 degrees F. oven for 20 minutes. To serve, remove string and slice.
Number of Servings: 6
Amount Per Serving
Calories: 160
Total Fat: 6 g
Saturated Fat: 3 g
Cholesterol: 81 mg
Sodium: 310 mg
Total Carbohydrate: 1 g
Dietary Fiber: 1 g
Protein: 26 g

PORK TENDERLOIN WITH CILANTRO-LIME PESTO

1 1/2 pounds pork, tenderloin
1 tablespoon garlic, minced
2 tablespoon ginger, fresh, minced
1/4 cup(s) onion(s), green, minced
1 tablespoon cilantro, minced
1 teaspoon pepper(s), jalapeno, minced
1/2 teaspoon pepper, black
2 tablespoon lime juice
2 tablespoon oil, olive
1/2 cup(s) cheese, jalapeno, grated
1/4 cup(s) nuts, pine nuts, toasted
Preparation
Cut tenderloin lengthwise almost in half. Lay out flat. Chill. Combine next seven in food processor,
puree. Add olive oil slowly until mixture thickens. Spread half of mixture over tenderloin. Spread
grated cheese over pesto. Reform tenderloin and tie to secure. Spread remaining pesto over
tenderloin. Chill for several hours.
Preheat oven to 400 degrees F. Place tenderloin on a rack in a shallow baking pan and roast until
firm, about 20 minutes. Remove from oven, cover and keep warm. Let rest for 10 minutes;
reserving all juices.
Remove string from tenderloin, cut into eight slices. Arrange on plates. Pour any warm juices over
slice. Sprinkle with toasted pine nuts to serve.
Number of Servings: 6
Amount Per Serving
Calories: 230
Total Fat: 13 g
Saturated Fat: 4 g
Cholesterol: 73 mg
Sodium: 110 mg
Total Carbohydrate: 3 g
Dietary Fiber: 1 g
Protein: 27 g

PORK WITH ARTICHOKES AND CAPERS

1 pounds pork, tenderloin, cut into 8 crosswise pieces
2 teaspoon butter
1 small shallot(s), finely chopped
1 tablespoon capers, drained
1/4 cup(s) broth, chicken
1 cup(s) artichoke hearts, frozen, thawed and halved
8 slice(s) lemon, (optional)
parsley, drained, rinsed, halved (Optional)
Preparation
Press each pork tenderloin piece to 1-inch thickness.
Heat butter in nonstick frypan over medium-high heat. Add pork pieces; cook 3-4 minutes per side
or until pork is tender. Place pork pieces on serving plate; keep warm.
Reduce heat to low. Add shallot and capers to same skillet. Cook 1-2 minutes, stirring frequently.
Stir in chicken broth, mustard and artichokes; cook just until thoroughly heated, stirring
occasionally. Spoon artichoke mixture over cooked pork pieces.
Garnish with lemon slices and sprinkle with fresh chopped parsley, if desired.
Number of Servings: 4
Amount Per Serving
Calories: 190
Total Fat: 8 g
Saturated Fat: 3 g
Cholesterol: 78 mg
Sodium: 261 mg
Total Carbohydrate: 5 g
Dietary Fiber: 5 g
Protein: 26 g

PORK, BROWN RICE, CHERRY AND PECAN SALAD

4 pork, boneless loin chops, thinly sliced
2 tablespoon oil, vegetable, divided
2 tablespoon lemon juice
2 teaspoon orange peel, grated
2 teaspoon sugar, brown
1/2 teaspoon salt
3 cup(s) rice, brown, cooked
2 medium orange(s), peeled and segmented
1/4 cup(s) nuts, pecans, toasted, chopped
1/4 cup(s) cherries, dried, coarsely chopped
Preparation
Heat one tablespoon oil in large nonstick skillet over high heat. Stir-fry pork strips until lightly
browned, about 4-5 minutes.
In a small bowl stir together remaining oil, lemon juice, orange zest, sugar and salt. In a medium
bowl, toss together rice, oranges, pecans and cherries with dressing.
Arrange lettuce on a serving platter, mound rice in center, top with pork strips and garnish with
extra chopped pecans, if desired.
Number of Servings: 6
Amount Per Serving
Calories: 310
Total Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 35 mg
Sodium: 230 mg
Total Carbohydrate: 36 g
Dietary Fiber: 6 g
Protein: 17 g

PORTOBELLO MUSHROOMS WITH ALMOND-BULGUR STUFFING

1 cup(s) bulgur
2 teaspoon oil, olive
1/2 cup(s) onion(s), diced
1 can(s) broth, vegetable, divided
1 1/4 teaspoon salt
1 teaspoon thyme
1/4 teaspoon pepper, black
2 cup(s) pepper(s), red sweet, roasted
1/2 cup(s) bread crumbs, soft whole-wheat, fresh
3/8 cup(s) nuts, almonds, sliced, toasted
1/4 cup(s) parsley, fresh, chopped
1 tablespoon lemon juice
2 tablespoon vinegar, balsamic
4 mushrooms, portobello, 5 to 6 inch caps
Preparation
To make stuffing: In 3-quart saucepan over medium heat, heat 1 1/2 teaspoons oil. Add bulgur and
onion; sauté until onion is translucent and bulgur is toasted. Add 1 1/2 cups water, 1 1/4 cups broth,
1 teaspoon salt, the thyme and 1/4 teaspoon pepper. Cover and bring to boil; lower heat and simmer
about 15 minutes until liquid is almost gone. Chop enough of the peppers to make 1/2 cup; reserve
remaining peppers. Mix chopped peppers, crumbs, almonds, parsley and juice into bulgur mixture;
keep warm.
To make sauce: In container of blender, purse remaining peppers and broth, the vinegar and 1/4
teaspoon salt until smooth. Heat griddle or grill over medium-high heat. Brush mushroom caps with
oil and season with salt and pepper. Cook 5 minutes, turn over and continue to cook about 5 minutes
until tender. Divide stuffing among four plates. Slice mushrooms and fan over stuffing. Spoon sauce
around edges. Garnish with additional toasted sliced almonds, if desired.
Note: To make fresh bread crumbs, placed quartered bread slice into bowl of food processor. Pulse
on and off until bread is ground into crumbs.
Number of Servings: 1
Amount Per Serving
Calories: 212
Total Fat: 9 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 1193 mg
Total Carbohydrate: 32 g
Dietary Fiber: 10 g
Protein: 6 g

PORTOBELLO PORK CHOPS

4 pork, rib chops, or loin chops, cut 3/4-inch thick
1 1/2 cup(s) salsa, chunky
1 cup(s) mushrooms, portobello, chopped
1 cup(s) cheese, cheddar, shredded
1 tablespoon maple syrup
1/4 cup(s) parsley, fresh, chopped
Preparation
Heat oven to 375 degrees F. Trim fat from chops.
Spoon salsa into a 3-quart rectangular baking dish. Arrange chops on top of salsa. Combine
portobello mushrooms, cheddar cheese and maple syrup in a medium bowl. Spoon over chops.
Bake, uncovered, for 25 to 30 minutes. Sprinkle with parsley. Serve chops with salsa mixture.
Number of Servings: 4
Amount Per Serving
Calories: 328
Total Fat: 16 g
Saturated Fat: 8 g
Cholesterol: 93 mg
Sodium: 648 mg
Total Carbohydrate: 14 g
Dietary Fiber: 2 g
Protein: 31 g

POTATO AND WILD MUSHROOM RAVIOLI

1 medium shallot(s), chopped
1 tablespoon garlic, chopped
1 tablespoon oil, olive
4 ounce(s) mushrooms, shiitake, stems removed, thinly sliced
4 ounce(s) mushrooms, cremini, stems removed, thinly sliced
4 ounce(s) mushrooms, portobello, stems removed, thinly sliced
bunch(es) salt and black pepper
2 potato(es), Idaho, (70-60 count) thinly sliced lengthwise
Preparation
Sauté shallot and garlic in oil until golden brown. Add mushrooms and sauté until soft and tender.
Season with salt and pepper. Cool and drain.
Place sliced Idaho potatoes in one layer on a baking sheet lined with parchment paper and brushed
with olive oil. Top each slice with 1 tablespoon mushroom filling and place another potato slice on
top.
Bake in a preheated 350ºF oven until golden brown, about 15 minutes.
Number of Servings: 5
Amount Per Serving
Calories: 88
Total Fat: 0.3 g
Saturated Fat:
Cholesterol: 0 mg
Sodium: 0 mg
Total Carbohydrate: 20 g
Dietary Fiber:
Protein: 3 g

POTATO SHAPE-UP SOUP

3 medium potato(es), about 1 lb.
2 can(s) broth, chicken, 10 3/4 oz. each
2 onion(s), green, sliced
1 large cucumber(s), unpeeled and diced
1 teaspoon garlic salt
dash(es) pepper, black
1 cup(s) yogurt, fat-free plain
nuts, almonds, slivers, for garnish
parsley, fresh, chopped, for garnish
Preparation
Peel and dice potatoes. Put in saucepan with chicken broth and onions. Bring to boil; then simmer,
covered, 10 minutes, or until tender. Add cucumber; cook 3 minutes more.
Put half the soup into blender container. On low speed, whirl smooth. Pour into two qt. refrigerator
container. Whirl remaining soup with seasonings and yogurt; then add to first half, stirring to blend,
Chill. Serve cold, garnished with slivered almonds and chopped parsley.
Note: For a thinner soup, add 1 to 2 more cups of chicken broth or water.
Number of Servings: 7
Amount Per Serving
Calories: 130
Total Fat: 5 g
Saturated Fat: 0.8 g
Cholesterol: 2 mg
Sodium: 402 mg
Total Carbohydrate: 17 g
Dietary Fiber: 2 g
Protein: 7 g

POTATO-HORSERADISH-CRUSTED MAHI-MAHI
Simple yet special enough to serve for company — even when you're in a hurry.
Make it a Meal: Serve with steamed carrots tossed with dill and green beans.

1 cup(s) potatoes, pre-cooked, shredded
1 shallot(s), finely chopped
1 tablespoon horseradish, prepared
1 teaspoon mustard, dijon-style
1/2 teaspoon garlic salt
1/4 teaspoon pepper, black, freshly ground
1 1/4 pounds fish, mahi-mahi, skin removed, cut into 4 portions
4 teaspoon mayonnaise
1 tablespoon oil, canola
1 lemon, quartered
Preparation
Combine potatoes, shallot, horseradish, mustard, garlic salt and pepper in a medium bowl. Spread
each portion of fish with 1 teaspoon mayonnaise, then top with one-fourth of the potato mixture,
pressing the mixture onto the fish.
Heat oil in a large nonstick skillet over medium-high heat. Carefully place the fish in the pan potato-
side down and cook until crispy and browned, 4 to 5 minutes. Gently turn the fish over, reduce the
heat to medium and continue cooking until the fish flakes easily with a fork, 4 to 5 minutes more.
Serve with lemon wedges.
Number of Servings: 4
Amount Per Serving
Calories: 205
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 105 mg
Sodium: 311 mg
Total Carbohydrate: 9 g
Dietary Fiber: 1 g
Protein: 27 g

PUREED ROASTED WINTER SQUASH
Try this roasted puree as a ravioli filling or a simple side dish.

2 teaspoon oil, canola
2 pounds squash, butternut, or buttercup or acorn squash
Preparation
1. Preheat oven to 400°F. Brush a rimmed baking sheet with oil.
2. Cut squash in half and scrape out seeds and membranes. Place the squash, cut-side down, on the
prepared baking sheet. Bake until soft, 35 to 45 minutes for buttercup or acorn squash, 40 to 50
minutes for butternut. Let cool slightly.
3. Scoop the squash flesh into a food processor. Pulse until smooth. For a chunkier texture, mash
squash with a potato masher.
Number of Servings: 4
Amount Per Serving
Calories: 77
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 8 mg
Total Carbohydrate: 20 g
Dietary Fiber: 5 g
Protein: 2 g

QUARTERBACK QUESADILLAS

1 pounds pork, shoulder roast, cooked, chopped
8 tortilla(s), whole-wheat, low carb, 10-inch
1 cup(s) cheese, reduced-fat Monterey Jack
2 pepper(s), jalapeno, seeded and minced (use gloves when handling hot peppers)
1/4 teaspoon onion(s), minced
4 tablespoon cilantro, minced
1/4 teaspoon salt
1/2 teaspoon pepper, black
Preparation
In large bowl, stir together the pork, cheese, peppers, onion, cilantro, salt and pepper. Arrange one-
eighth of the filling on each tortilla, covering half of it. Fold the tortilla over to make a half-moon.
Place quesadillas, not touching, on shallow baking pans. Bake in a 500 degree F oven until tortillas
are crisp and golden; about 5 minutes. Transfer to large cutting board and cut into wedges to serve
with salsa.
Number of Servings: 8
Amount Per Serving
Calories: 380
Total Fat: 11 g
Saturated Fat: 3 g
Cholesterol: 54 mg
Sodium: 846 mg
Total Carbohydrate: 45 g
Dietary Fiber: 4 g
Protein: 28 g

QUICK ITALIAN BEEF AND VEGETABLE SOUP

1 pounds beef, lean ground
1 clove(s) garlic, crushed
1/2 teaspoon pepper, black
1/4 teaspoon salt
28 ounce(s) broth, beef
14 1/2 ounce(s) tomatoes, stewed, Italian-style, undrained
1 cup(s) carrot(s), sliced
1 can(s) beans, cannellini
1 medium zucchini, cut lengthwise in half and crosswise into 1/4-inch slices
2 cup(s) spinach, fresh, lightly packed
Preparation
Heat Dutch oven or large saucepan over medium heat until hot. Add ground beef and garlic; brown
4 to 5 minutes, breaking beef up into 3/4-inch crumbles. Pour off drippings. Season beef with
pepper and salt.
Stir broth, tomatoes and carrots into beef. Bring to a boil; reduce heat to low. Simmer, uncovered,
10 minutes. Stir in beans and zucchini; continue to cook 4 to 5 minutes or until zucchini is crisp-
tender. Remove from heat; stir in spinach. Garnish as desired.
Number of Servings: 4
Amount Per Serving
Calories: 328
Total Fat: 10 g
Saturated Fat:
Cholesterol: 70 mg
Sodium: 1228 mg
Total Carbohydrate: 28 g
Dietary Fiber:
Protein: 33 g

QUICK PICKLES
These pickles have the perfect balance of sour and sweet-though closer to a "bread and butter" taste,
they still satisfy the vinegar-loving pickle crowd. In our humble opinion, there's no reason to ever
buy another jar of pickles.

1 1/4 pounds cucumbers, pickling, trimmed and cut into 1/4-inch slices
1 1/2 teaspoon salt
1 cup(s) vinegar, cider
1 cup(s) vinegar, white
1 cup(s) sugar, brown, light
1 cup(s) onion(s), slivered
2 clove(s) garlic, slivered
1 teaspoon dill seeds
1 teaspoon mustard seed
Preparation
Place cucumber slices in a colander set in the sink. Sprinkle with salt; stir to combine. Let stand for
20 minutes. Rinse, drain and transfer to a large heatproof bowl.
Meanwhile, combine cider vinegar, white vinegar, brown sugar, onion, garlic, dill and mustard seed
in a medium saucepan. Bring to a boil. Reduce heat and simmer for 10 minutes.
 Pour the hot liquid over the cucumbers; stir to combine. Refrigerate for at least 10 minutes to bring
to room temperature.
Number of Servings: 16
Amount Per Serving
Calories: 10
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 1 mg
Total Carbohydrate: 2 g
Dietary Fiber: 1 g
Protein: 1 g

QUICK THAI CHICKEN AND VEGETABLE CURRY
Curry quick enough for a weeknight supper — especially if you use pre-cut cauliflower and baby
spinach.

2 teaspoon oil, canola
1 medium pepper(s), red, bell, cut into 1- to 2-inch-long julienne strips
1 clove(s) garlic, minced
1 tablespoon ginger, (fresh) minced
curry paste, red, 1-2 teaspoons or to taste
1 pounds chicken, breast, boneless, skinless, cut into 1-inch cubes
1 cup(s) broth, reduced-sodium chicken
1 cup(s) coconut milk, light
1 tablespoon soy sauce, reduced-sodium, Or fish sauce
1 teaspoon sugar, brown, light
1 1/2 cup(s) cauliflower, florets
2 cup(s) spinach, baby
1 tablespoon lime juice
Preparation
Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper and onion; cook, stirring
often, until beginning to soften, about 4 minutes. Add garlic, ginger and curry paste; stir to mix. Add
chicken and cook, stirring, until fragrant, about 2 minutes. Stir in broth, coconut milk, fish sauce (or
soy sauce) and brown sugar; bring to a simmer. Add cauliflower, reduce heat to medium-low and
simmer, stirring occasionally, until the chicken is cooked through and the cauliflower is tender,
about 10 minutes. Stir in spinach and lime juice; cook just until spinach has wilted. Serve
immediately, with lime wedges.
To make ahead: The curry will keep, covered, in the refrigerator for up to 2 days.
Number of Servings: 4
Amount Per Serving
Calories: 252
Total Fat: 8 g
Saturated Fat: 4 g
Cholesterol: 67 mg
Sodium: 349 mg
Total Carbohydrate: 14 g
Dietary Fiber: 2 g
Protein: 31 g

QUINOA

1/3 cup(s) quinoa, dry
2/3 cup(s) broth, vegetable
Preparation
Warm a medium saucepan over medium-high heat.
Pour in quinoa and stir constantly until it turns light brown in color.
Add vegetable broth (or low-sodium broth of choice) and bring to a boil.
Cover, and simmer for 13-15 minutes, until all liquid has been absorbed.
Number of Servings: 1
Amount Per Serving
Calories: 225
Total Fat: 4 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 679 mg
Total Carbohydrate: 41 g
Dietary Fiber: 3 g
Protein: 9 g

QUINOA AND MUSHROOMS

1/4 cup(s) quinoa, dry
2 teaspoon oil, olive
8 ounce(s) mushrooms, sliced
1/8 teaspoon salt
1/8 teaspoon pepper, black
1/2 avocado, sliced
1 cup(s) tomato(es), cherry, halved
1/4 cup(s) onion(s), green, chopped
1/4 cup(s) basil, fresh, chopped
1 tablespoon lime juice
4 ounce(s) pepper(s), green chile
8 1/2 ounce(s) artichoke hearts, frozen
Preparation
Cook quinoa according to package directions.
Heat olive oil in a pan over medium heat. Add mushrooms, salt, and pepper. Cook until mushrooms
are tender.
Combine the remaining in a large bowl. Stir in mushrooms and quinoa.
Number of Servings: 2
Amount Per Serving
Calories: 284
Total Fat: 13.2 g
Saturated Fat: 2.1 g
Cholesterol: 0 mg
Sodium: 744 mg
Total Carbohydrate: 34.6 g
Dietary Fiber: 9.3 g
Protein: 10.8 g

QUINOA SALAD WITH ZUCCHINI

1/2 cup(s) quinoa, dry
1 cup(s) broth, reduced-sodium vegetable, or chicken broth
1 cup(s) zucchini, sliced
salt and black pepper, to taste
1/4 cup(s) rosemary, fresh, minced
Preparation
Cook quinoa according to package directions, using the broth instead of water.
In a separate pot, steam zucchini and set aside.
When quinoa is ready, mix with zucchini, salt and pepper, and fresh rosemary.
Number of Servings: 2
Amount Per Serving
Calories: 185
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 44 mg
Total Carbohydrate: 31 g
Dietary Fiber: 4 g
Protein: 9 g

QUINOA WITH LATIN FLAVORS
Cilantro, lime and scallions lend a bright finish to delicate quinoa. This versatile side pairs well with
seafood, poultry or pork.

1 cup(s) quinoa, dry
2 teaspoon oil, canola
1 medium onion(s), chopped
4 ounce(s) pepper(s), green chile, canned
2 clove(s) garlic, minced
14 ounce(s) broth, reduced-sodium chicken, or vegetable broth
1/4 cup(s) seeds, pumpkin, toasted, salted, pepitas
3/4 cup(s) cilantro, fresh, coarsely chopped
1/2 cup(s) scallion(s) (green onions), chopped
2 tablespoon lime juice
1/4 teaspoon salt
Preparation
Toast quinoa in a large dry skillet over medium heat, stirring often, until it crackles and becomes
aromatic, 3 to 5 minutes. Transfer to a fine sieve and rinse thoroughly.
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2
to 3 minutes. Add chiles and garlic; cook, stirring, for 30 seconds. Add the quinoa and broth; bring
to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and
most of the liquid has been absorbed, 20 to 25 minutes.
 Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a fork.
Number of Servings: 6
Amount Per Serving
Calories: 181
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 1 mg
Sodium: 196 mg
Total Carbohydrate: 27 g
Dietary Fiber: 3 g
Protein: 7 g

QUINOA-STUFFED PEPPERS

3/4 cup(s) quinoa, dry
4 large pepper(s), red, bell, or yellow
1 tablespoon oil, olive
1 onion(s), red, chopped
3 ounce(s) mushrooms, cremini, or button, sliced (about 1 cup)
2 clove(s) garlic, chopped
1/4 teaspoon pepper, red flakes, crushed (optional)
1 tablespoon tomato paste
1 medium zucchini, halved lengthwise and thinly sliced crosswise
14 ounce(s) tomatoes, diced, (1 can) drained
1 tablespoon oregano, fresh, chopped, or 1 tsp dried
1/4 teaspoon salt
1/4 teaspoon pepper, black ground
2 cup(s) marinara sauce, for serving
Preparation
In a small saucepan, bring 1 1/2 cups water to a boil. Place the quinoa in a strainer and rinse under
cold running water until the water runs clear. Stir the quinoa into the boiling water, cover, and
simmer until the quinoa is tender and the water is absorbed, about 15 minutes. Let stand, covered,
for 5 minutes. Fluff with a fork and set aside.
Meanwhile, use a sharp paring knife to cut out the core from the peppers. Pull out any seeds and
rinse the peppers inside and out. Place them cut side down on a microwave-safe plate. Microwave
on high power until slightly softened, 3 to 4 minutes. Set aside to cool.
In a large skillet, heat the oil over medium heat. Add the onion, mushrooms, garlic, and crushed red
pepper, if using. Continue to cook, stirring occasionally, until the mushrooms are golden brown,
about 8 minutes.
Stir in the tomato paste and cook for 1 minute. Stir in the zucchini, tomatoes, oregano, and salt and
pepper and cook for about 2 minutes. Stir in the quinoa and remove the pan from the heat.
Place the peppers cut side up in a medium roasting pan. Spoon the filling into the peppers and fill
the pan with water 1/2 inch deep. Bake until the peppers are tender and the top of the filling is
lightly browned and crunchy, about 30 minutes.
Meanwhile, in a small saucepan, heat the marinara over low heat. When the peppers are cooked,
place one on each of four plates. Spoon the sauce alongside or on top and serve.
Number of Servings: 4
Amount Per Serving
Calories: 297.9
Total Fat: 7.9 g
Saturated Fat:
Cholesterol:
Sodium: 563.9 mg
Total Carbohydrate: 49.1 g
Dietary Fiber:
Protein: 9.7 g

								
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