Pan-Fried Garlic-Scallop Dumplings

Pan-Fried Garlic-Scallop Dumplings

1/2 lb. scallops, minced
1/4 C. minced fresh onion
2 T. low-sodium soy sauce
1 T. minced peeled fresh ginger
1/2 tsp. chili oil
4 garlic cloves, minced
36 round gyoza skins
2 tsp. vegetable oil, divided
1/2 C. water, divided
3/4 C. Soy-Sesame Dipping Sauce
Sliced green onions (optional)
Edible flowers (optional)

Combine first 6 ingredients in a bowl. Spoon about 1 1/2 tsp. of scallop mixture into center of each gyoza skin, working with 1 skin at a time (cover remaining skins to keep them from drying). Moisten edges of skin with water. Fold in half, pinching edges together to seal. Place dumplings on a baking sheet; cover loosely with a towel to keep them from drying. Heat 1 tsp. vegetable oil in a large nonstick skillet over medium-high heat. Arrange half of dumplings in skillet; cover. Cook 5 minutes or until lightly browned. Add 1/4 C. water; reduce heat to medium-low. Cover and simmer 5 minutes. Remove dumplings, and keep warm. Repeat procedure with remaining dumplings, 1 tsp. vegetable oil, and 1/4 C. water. Serve with Soy-Sesame Dipping Sauce. Garnish with green onions and edible flowers, if desired.

Yield: 12 appetizer servings
Serving size: 3 dumplings and about 1 T. sauce

Calories: 111
Fat: 2.1g
Fiber: 0.1g

Roasted Brussels Sprouts with Balsamic Vinegar

Roasted Brussels Sprouts with Balsamic Vinegar

Fresh Brussels Sprouts

Good Olive Oil

Balsamic Vinegar

Sea Salt (I actually omit the salt, sorry foodies.)

Fresh Cracked Pepper

Preheat oven to roast at 375°F.  Peel the outer, beat-up layers of the Brussels sprouts off.  Trim the end, and then cut Brussels sprouts in half.  Toss in a bowl with enough olive oil to coat evenly, then add balsamic vinegar, salt and pepper to taste.  Lightly oil a sheet pan, and then spread out Brussels sprouts, cut side down. Roast in oven for 15 minutes.

Curried Noodles with Scallops

Curried Noodles with Scallops

1/2 lb. uncooked rice sticks (rice-flour noodles) or vermicelli
1 C. fat-free, less-sodium chicken broth
2 tsp. curry powder
1/4 tsp. salt
1/4 tsp. ground red pepper
2 large egg whites
1 large egg
1 T. vegetable oil
1 C. (1-inch) sliced green onions
1 T. bottled minced fresh ginger
1 1/2 tsp. bottled minced garlic
1 1/2 lb. bay scallops
1/2 C. frozen green peas, thawed
6 T. mango chutney
2 T. chopped fresh cilantro

Cook noodles according to package directions, omitting salt and fat. Drain and rinse with cold water; drain well. Combine broth, curry, salt, pepper, egg whites, and egg in a medium bowl; stir well with a whisk. Set aside. Heat oil in a large nonstick skillet over medium-high heat. Add onions, ginger, and garlic; stir-fry 30 seconds. Add scallops and peas; stir-fry 3 minutes. Reduce heat to medium-low. Stir in noodles; toss well. Stir in egg mixture; cover and cook 5 minutes. Divide the noodle mixture evenly among 6 plates. Spoon 1 T. chutney over each serving, and sprinkle evenly with cilantro.

Yield: 6 servings
Serving size: about 1 C.

Calories: 332
Fat: 4.2g
Fiber: 1.5g

Ultimate Crab Dip

Ultimate Crab Dip

2 (8-oz.) blocks fat-free cream cheese
1/4 C. low-fat plain yogurt
1 T. prepared horseradish
1/2 tsp. Worcestershire sauce
1/4 tsp. ground red pepper
1/4 tsp. hot sauce
1 T. finely chopped green onions
1/2 C. chopped water chestnuts
1 lb. lump crabmeat, shell pieces removed

Beat cream cheese at high speed of a mixer until smooth. Add yogurt, horseradish, Worcestershire sauce, pepper, and hot sauce; beat well. Stir in green onions, water chestnuts, and crabmeat.

Yield: 4 C.
Serving size: 1/4 C.

Calories: 15
Fat: 0.4g
Fiber: 1.2g

Crispy Broiled Shrimp With Tangy Cocktail Sauce

Crispy Broiled Shrimp With Tangy Cocktail Sauce

1 lb. medium shrimp, peeled and deveined (about 24 shrimp)
1/4 C. cornstarch
1 T. water
2 large egg whites
1 1/2 C. finely crushed reduced-fat round buttery crackers (about 35 crackers) (such as Ritz)
1 tsp. paprika
1/4 tsp. salt
1/4 tsp. ground white pepper
Cooking spray
Tangy Cocktail Sauce
Lemon wedges

Combine shrimp and cornstarch in a zip-top plastic bag; seal and shake to coat. Combine water and egg whites in a bowl; beat with a whisk until foamy. Combine crumbs, paprika, salt, and pepper. Dip shrimp in egg white mixture; dredge in crumb mixture. Place on a baking sheet coated with cooking spray; lightly coat shrimp with cooking spray. Preheat broiler. Broil 5 minutes or until shrimp are done, turning once. Serve with Tangy Cocktail Sauce and lemon wedges.

Yield: 6 appetizer servings
Serving size: 4 shrimp and 2 T. sauce

Calories: 106
Fat: 1.2g
Fiber: 0.3g

Steak and Blue Cheese Pizza

Steak and Blue Cheese Pizza

Cooking spray
2 C. vertically sliced onion
1 (8-oz.) package presliced mushrooms
3/4 tsp. salt, divided
1 (8-oz.) boneless sirloin steak, trimmed
1/4 tsp. coarsely ground black pepper
3 (7-inch) refrigerated individual pizza crusts (such as Mama Mary’s)
2 T. low-fat mayonnaise
1 1/2 tsp. prepared horseradish
1/3 C. (about 1 1/2 oz.) crumbled blue cheese

Preheat oven to 450�. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion and mushrooms; cover and cook 3 minutes. Uncover and cook 5 minutes, stirring occasionally. Stir in 1/4 tsp. salt; remove onion mixture from pan. Sprinkle steak with 1/2 tsp. salt and pepper. Add steak to pan; cook over medium-high heat 3 minutes on each side or until desired degree of doneness. Let stand 5 minutes; cut steak diagonally across grain into thin slices. Place crusts on a baking sheet. Bake at 450� for 3 minutes. Remove crusts from oven. Combine mayonnaise and horseradish; spread each crust with about 2 tsp. mayonnaise mixture. Arrange onion mixture evenly over crusts; bake at 450� for 2 minutes. Divide steak and cheese evenly among pizzas; bake an additional 2 minutes or until cheese melts. Cut each pizza in half.

Yield: 6 servings
Serving size: 1 pizza half

Calories: 323
Fat: 10.8g
Fiber: 4.2g

Garlic Mashed Potatoes and Turnips

Garlic Mashed Potatoes and Turnips

2 lb. baking potatoes, peeled and cubed
1/2 lb. turnips, peeled and sliced
8 garlic cloves, sliced
1/4 C. 2% low-fat milk
2 tsp. prepared horseradish
3/4 tsp. salt
1/8 tsp. ground nutmeg
1/8 tsp. pepper
2 T. chopped fresh chives

Combine the first 3 ingredients in a medium saucepan; cover with water, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until very tender. Drain well, and return to pan; beat at high speed of a mixer until smooth. Add milk, horseradish, salt, nutmeg, and pepper; beat well. Sprinkle with chives.

Yield: 5 servings
serving size: 1 C.

Calories: 106
Fat: 0.5g
Fiber: 3.4g

Deluxe Roast Beef Sandwich

Deluxe Roast Beef Sandwich

1 T. light mayonnaise
2 tsp. prepared horseradish
2 tsp. chili sauce
2 (1-oz.) slices whole grain rye bread
1 romaine lettuce leaf
3 oz. thinly sliced deli roast beef
2 (1/4-inch-thick) slices tomato
1 (1/8-inch-thick) slice red onion, separated into rings

Combine first 3 ingredients. Spread mayonnaise mixture on one bread slice. Top with lettuce leaf, roast beef, tomato slices, onion, and remaining bread slice.

Yield: 1 serving
Calories: 412
Fat: 12.7g
Fiber: 5.6g

Flaxseed Falafel Sandwich

Flaxseed Falafel Sandwich

1/3 C. flaxseed
1 (19-oz.) can chickpeas (garbanzo beans)
2 garlic cloves, crushed
1/4 C. chopped fresh parsley
2 T. fresh lemon juice
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. ground coriander
1/4 tsp. ground red pepper
1/4 C. dry breadcrumbs
1 T. flaxseed
1 large egg white, lightly beaten
1 tsp. olive oil
Cooking spray
4 (6-inch) pitas, cut in half
8 curly leaf lettuce leaves
Mediterranean Chopped Salad
1/2 C. plain fat-free yogurt

Place 1/3 C. flaxseed in a blender or clean coffee grinder, and process until ground to measure 1/2 C. flaxseed meal; set flaxseed meal aside. Drain chickpeas over a bowl, reserving liquid. Place chickpeas, garlic, and 1 T. reserved liquid in blender; pulse 5 times or until coarsely chopped. Add flaxseed meal, parsley, and next 5 ingredients (parsley through red pepper); pulse just until mixture is combined. Divide chickpea mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Combine breadcrumbs and 1 T. flaxseed in a shallow dish. Dip patties in egg white; dredge in breadcrumb mixture. Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 5 minutes on each side or until browned. Line each pita half with a lettuce leaf; fill each pita half with 1 patty and about 3 T. Mediterranean Chopped Salad. Top each with 1 T. yogurt. (Totals include Mediterranean Chopped Salad)

Yield: 4 servings
Serving size: 2 pita halves

Calories: 507
Fat: 14.4g
Fiber: 9.9g

Classic Fish Sandwich with Tartar Sauce

Classic Fish Sandwich with Tartar Sauce

Fish:
1/3 C. cornmeal
1/3 C. all-purpose flour
1 T. water
1/4 tsp. salt
1/8 tsp. black pepper
1 garlic clove, minced
1 large egg
6 (5-oz.) grouper fillets (1 inch thick)
Cooking spray

Sauce:
1/2 C. light mayonnaise
1/3 C. sweet pickle relish
1/4 C. finely chopped shallots
2 T. capers
1 T. Dijon mustard
2 tsp. grated lemon rind

Remaining ingredients:
6 (2-oz.) hamburger buns, split and toasted
3 C. thinly sliced iceberg lettuce

Preheat oven to 400�. To prepare fish, combine cornmeal and flour in a shallow dish, stirring with a whisk. Combine water and next 4 ingredients (water through egg) in another shallow dish, stirring with a whisk. Dip 1 fillet in egg mixture; dredge in cornmeal mixture. Place fillet on a jelly roll pan coated with cooking spray. Repeat procedure with remaining fillets, egg mixture, and cornmeal mixture. Bake at 400� for 25 minutes or until fish flakes easily when tested with a fork, turning once. To prepare sauce, combine mayonnaise and next 5 ingredients (mayonnaise through rind). Spread about 2 T. sauce over bottom half of each bun; top each serving with 1/2 C. lettuce and 1 fillet. Cover with top halves of buns.

Yield: 6 servings
Calories: 464
Fat: 12.9g
Fiber: 2.9g

Chicken-and-Brie Sandwich with Roasted Cherry Tomatoes

Chicken-and-Brie Sandwich with Roasted Cherry Tomatoes

1 tsp. olive oil
2 C. halved cherry tomatoes (about 1 lb.)
2 T. balsamic vinegar
1 T. chopped fresh thyme
1/4 tsp. kosher salt
1/8 tsp. black pepper
1/4 C. low-fat mayonnaise
1 T. whole-grain Dijon mustard
1 garlic clove, minced
1 (16-oz.) loaf French bread, cut in half horizontally
3 oz. Brie cheese, sliced
3 C. shredded cooked chicken breast (about 1 lb.)
2 tsp. extra-virgin olive oil
1 tsp. balsamic vinegar
1/8 tsp. kosher salt
2 C. fresh spinach

Preheat oven to 300�. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add tomatoes; cook 4 minutes, stirring once. Remove from heat; stir in 2 T. vinegar. Sprinkle tomatoes with thyme, 1/4 tsp. salt, and pepper. Wrap handle of pan with foil; bake at 300� for 15 minutes. Keep warm. Combine mayonnaise, mustard, and garlic in a small bowl. Spread mayonnaise mixture evenly over top half of bread loaf. Spoon tomatoes evenly over bottom half of loaf. Arrange Brie over tomatoes; top with chicken. Combine 2 tsp. oil, 1 tsp. vinegar, and 1/8 tsp. salt in a medium bowl, stirring with a whisk. Add spinach, tossing gently to coat. Top chicken with spinach mixture; replace top half of bread. Cut loaf into 6 pieces.

Yield: 6 servings
Calories: 440
Fat: 12.3g
Fiber: 3.9g

California Chicken Sandwich

California Chicken Sandwich

Citrus mayonnaise:
1/3 C. fat-free mayonnaise
2 T. thawed orange juice concentrate
1 tsp. lime juice
1/2 tsp. ground cumin
1/8 tsp. hot sauce

Sandwiches:
4 (4-oz.) skinned, boned chicken breast halves
1/4 tsp. salt
1/8 tsp. black pepper
Cooking spray
8 (1 1/2-oz.) slices diagonally cut sourdough bread, toasted
4 small romaine lettuce leaves
2 plum tomatoes, each cut lengthwise into 4 slices
1 peeled avocado, cut into 8 wedges

To prepare citrus mayonnaise, combine first 5 ingredients in a small bowl. To prepare the sandwiches, sprinkle chicken with salt and pepper. Place a large nonstick skillet coated with cooking spray over medium-high heat; add chicken. Cook 5 minutes on each side. Reduce heat to low. Cover; cook 5 minutes or until done. Remove from heat. Cut chicken diagonally across grain into thin slices. Spread 1 T. citrus mayonnaise on each of 4 bread slices. Top with 1 lettuce leaf, 1 chicken breast half, 2 tomato slices, 2 avocado wedges, and remaining bread slices.

Yield: 4 servings
Calories: 432
Fat: 8.9g
Fiber: 2.8g

Barbecued Tempeh Sandwiches Smothered with Peppers and Onions

Barbecued Tempeh Sandwiches Smothered with Peppers and Onions

1/3 C. ketchup
1 T. brown sugar
1 1/2 tsp. vegetable oil
1 1/2 tsp. cider vinegar
1 tsp. Dijon mustard
1/4 tsp. chili powder
1/4 tsp. low-sodium soy sauce
1/4 tsp. hot sauce
1 garlic clove, minced
1 (8-oz.) package tempeh
1 red bell pepper, cut in half
1 yellow bell pepper, cut in half
1 red onion, cut into 1/2-inch-thick slices
Cooking spray
4 (1 1/2-oz.) hamburger buns

Prepare grill. Combine first 9 ingredients in a small bowl, stirring with a whisk. Cut tempeh in half lengthwise; cut slices in half. Brush tempeh slices, bell peppers, and onion with the ketchup mixture. Place on grill rack coated with cooking spray; grill 4 minutes on each side or until the tempeh is thoroughly heated. Remove the tempeh, bell peppers, and onion from grill. Cut bell peppers into 1/2-inch-wide strips; separate onions into rings. Place 1 tempeh slice on bottom half of each bun. Top each tempeh slice with one-fourth of bell peppers, one-fourth of onion, and top half of bun.

Yield: 4 servings
Calories: 309
Fat: 8.7g
Fiber: 3g

Grilled Vegetable and Mozzarella Sandwiches

Grilled Vegetable and Mozzarella Sandwiches

3 C. (1/8-inch-thick) diagonally cut zucchini (about 1 lb.)
3 (1/8-inch-thick) slices red onion
1 red bell pepper, seeded and cut into 4 pieces
2 T. balsamic vinegar
1 tsp. extravirgin olive oil
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
Cooking spray
1 (1-lb.) loaf ciabatta, cut in half horizontally
1 C. gourmet salad greens
5 oz. fresh mozzarella cheese, sliced
8 fresh basil leaves

Prepare grill to medium-high heat. Combine first 7 ingredients in a large bowl, tossing to coat. Remove vegetables from bowl, reserving vinegar mixture. Place the onion and bell pepper on grill rack coated with cooking spray; grill 7 minutes on each side or until tender. Grill zucchini 3 minutes on each side or until tender. Hollow out bottom half of bread, leaving a 1/2-inch-thick shell; reserve torn bread for another use. Layer grilled vegetables, greens, cheese, and basil in bottom of loaf; drizzle reserved vinegar mixture on top. Cover with top of the bread; press lightly. Place filled loaf on grill rack; grill 4 minutes on each side or until cheese melts. Cut into quarters.

Yield: 4 servings
Serving size: 1 sandwich quarter

Calories: 338
Fat: 11.1g
Fiber: 4.4g

Grilled Turkey and Swiss Sandwiches

Grilled Turkey and Swiss Sandwiches

1/4 C. mango chutney
8 (1 1/2-oz.) slices hearty white bread
4 (1-oz.) slices reduced-fat Jarlsberg cheese
4 oz. thinly sliced smoked turkey breast
1/3 C. fat-free milk
1 large egg
Cooking spray

Spread about 1 tsp. mango chutney over each bread slice. Place 1 cheese slice on each of 4 bread slices. Divide turkey evenly over cheese. Top with remaining 4 bread slices, chutney side down. Combine milk and egg in a shallow dish. Dip both sides of each sandwich into milk mixture. Heat a large nonstick skillet coated with cooking spray over medium heat. Cook sandwiches 3 minutes on each side or until lightly browned.

Yield: 4 servings
Calories: 466
Fat: 13.3g
Fiber: 2g

Striped Ribbon Sandwiches

Striped Ribbon Sandwiches

Vegetable cooking spray
2 1/2 C. chopped red bell pepper
1/2 C. chopped onion
1 T. tomato paste
1/8 tsp. salt
1/8 tsp. black pepper
3/4 C. seeded and coarsely shredded peeled cucumber
1/2 C. nonfat cream cheese
1/2 C. (2 oz.) crumbled blue cheese
1/8 tsp. salt
1/8 tsp. ground red pepper
16 (1/2-oz.) slices very thin white bread
8 (1/2-oz.) slices very thin whole-wheat bread
Parsley sprigs (optional)

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add bell pepper and onion; saute 4 minutes or until tender. Combine bell pepper mixture, tomato paste, 1/8 tsp. salt, and black pepper in food processor, and process until smooth. Return mixture to skillet, and cook over medium-high heat 3 minutes or until thickened. Spoon mixture into a bowl, and let cool; cover and chill. Place cucumber on several layers of paper towels; cover with additional paper towels, pressing until barely moist. Combine the cream cheese, blue cheese,1/8 tsp. salt, and ground red pepper in a small bowl, stirring until smooth. Stir in cucumber; cover and chill. Spread 2 T. bell pepper mixture over each of 8 slices of white bread; top each with a slice of wheat bread. Spread 2 T. cucumber mixture over each slice of wheat bread; top with remaining white bread. Trim crusts from sandwiches. Cut each sandwich into quarters, making rectangles, squares, or triangles. Garnish with parsley sprigs, if desired. Note: If made ahead, cover sandwiches with a slightly damp paper towel and plastic wrap, and place in an airtight container.

Yield: 32 servings
Serving size: 1 sandwich

Calories: 33
Fat: 0.8g
Fiber: 0.4g

Roast Beef-and-Blue Cheese Sandwich

Roast Beef-and-Blue Cheese Sandwich

2 T. nonfat mayonnaise
1 T. Dijon mustard
1/4 tsp. pepper
2 (2-oz.) onion sandwich buns, sliced
2 romaine lettuce leaves
4 tomato slices
4 green bell pepper rings
4 red onion slices
4 oz. thinly sliced lean deli roast beef
2 T. (1/2 oz.) crumbled blue cheese

Combine mayonnaise, mustard, and pepper, and stir well; spread on cut sides of sandwich buns. Line the bottom half of each sandwich bun with a lettuce leaf; top each with tomato slices, bell pepper rings, onion slices, roast beef, blue cheese, and top halves of buns.

Yield: 2 servings
Calories: 309
Fat: 10.7g
Fiber: 2.5g

Parmesan-Herb Crusted Tofu Sandwich

Parmesan-Herb Crusted Tofu Sandwich

Tofu:
1 (14-oz.) package firm tofu, drained
1 C. breadcrumbs (about 2 slices stale bread)
1/4 C. (1 oz.) grated fresh Parmesan cheese
1 tsp. dried marjoram
1/2 tsp. dried savory
1/4 tsp. dried thyme
1/4 tsp. black pepper, divided
1/4 C. fat-free milk
1/8 tsp. salt
2 large egg whites, lightly beaten
1/4 C. all-purpose flour
Cooking spray

Remaining ingredients:
3 T. light mayonnaise
1 T. chopped fresh chives
1 tsp. low-sodium soy sauce
1 small garlic clove, minced
4 (2-oz.) sesame buns
4 romaine lettuce leaves
12 (1/4-inch-thick) slices plum tomato

To prepare tofu, cut crosswise into 12 slices. Place a large nonstick skillet over medium heat. Add tofu; cook 5 minutes on each side. Remove tofu from pan; cool to room temperature. Combine the breadcrumbs, Parmesan, marjoram, savory, thyme, and 1/8 tsp. pepper. Combine 1/8 tsp. pepper, milk, salt, and egg whites. Place flour in a shallow dish; dredge 1 tofu slice in flour. Dip in milk mixture; dredge in breadcrumb mixture. Repeat procedure with remaining flour, tofu, milk mixture, and breadcrumb mixture. Place a nonstick skillet coated with cooking spray over medium heat until hot. Add tofu; saut� 3 minutes on each side. Combine mayonnaise, chives, soy sauce, and garlic. Spread 1 T. mayonnaise mixture evenly over cut sides of each bun. Arrange 1 lettuce leaf and 3 tomato slices over bottom half of each bun; top each with 3 tofu slices. Cover with tops of buns. Serve immediately. The secret to this dish is to slice the tofu very thin, then bread it thickly. Water-packed firm tofu works best here; the silken tofu is just too delicate, unless you’re immensely careful.

Yield: 4 servings
Calories: 459
Fat: 14.4g
Fiber: 4.4g

Cheddar Grit Cakes with Roasted Peppers

Cheddar Grit Cakes with Roasted Peppers

Grits:
1 C. 1% low-fat milk
1 (14-oz.) can fat-free, less-sodium chicken broth
3/4 C. uncooked quick-cooking grits
2 tsp. minced jalape�o pepper
1/2 C. (2 oz.) shredded extrasharp cheddar cheese
Cooking spray

Peppers:
3 medium red or orange bell peppers
2 tsp. extravirgin olive oil
1 tsp. balsamic vinegar
1/2 tsp. ground coriander
1/4 tsp. salt

To prepare grits, bring the milk and broth to a boil in a medium saucepan. Stir in grits and jalape�o. Cover, reduce heat, and simmer 5 minutes or until thick. Stir in the cheese; cook until cheese melts. Spread grits into a 9-inch square baking pan coated with cooking spray; cover and refrigerate for 8 hours or until set. To prepare peppers, cut the bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and cut into 1-inch strips. Combine peppers, oil, vinegar, coriander, and salt; toss well. Invert grits onto a cutting board. Cut grits into 4 (4 1/2-inch) squares. Cut each square diagonally into 2 triangles. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add triangles; cook 4 minutes on each side or until lightly browned. Serve pepper mixture over grit cakes. Prepare the peppers up to a day ahead, then reheat them in the microwave before serving. This frees the oven so you can roast the chicken.

Yield: 4 servings
Serving size: 2 grit cakes and 1/2 C. pepper mixture

Calories: 247
Fat: 8.2g
Fiber: 2.5g

Pasta Quattro Fromaggio

Pasta Quattro Fromaggio

1 T. stick margarine or butter
1 T. all-purpose flour
1/2 tsp. pepper
1/4 tsp. salt
1 (12-oz.) can evaporated skim milk
1/4 C. (1 oz.) shredded fontina cheese
1/4 C. (1 oz.) crumbled Gorgonzola or other blue cheese
1/4 C. (1 oz.) diced Camembert cheese
6 C. hot cooked rigatoni (about 9 oz. uncooked pasta)
2 T. chopped fresh basil
1/4 C. (1 oz.) finely grated fresh Parmesan cheese

Melt margarine in a large saucepan over medium heat. Add flour; cook 30 seconds, stirring constantly with a whisk. Add pepper, salt, and milk, and bring to a simmer, stirring frequently. Remove from heat, and add fontina, Gorgonzola, and Camembert cheeses, stirring until cheeses melt. Stir in pasta and basil; spoon into each of 4 bowls. Sprinkle with Parmesan cheese.

Yield: 4 servings
Serving size: 1 1/4 C. pasta and 1 T. parmesan

Calories: 485
Fat: 12.2g
Fiber: 3.3g

Green Eggs and Ham

Green Eggs and Ham

1 (8-oz.) loaf French bread, cut diagonally into 6 slices
1 C. egg substitute
1/4 C. chopped fresh basil
2 T. 1% milk
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 large egg
2 garlic cloves, minced
1 oz. pancetta, diced
4 plum tomatoes, thinly sliced lengthwise
1/4 C. (1 oz.) shredded fontina cheese

Preheat broiler. Arrange bread slices in a single layer on a baking sheet. Broil 2 minutes or until tops are toasted. Remove from oven. Turn the slices over; set aside on baking sheet. Combine egg substitute, basil, milk, salt, pepper, and egg, stirring with a whisk. Heat a large nonstick skillet over medium-high heat. Add garlic and pancetta; saut� 3 minutes or until pancetta begins to crisp. Add egg mixture to pan; cook 2 minutes or just until set, stirring gently. Divide egg mixture evenly over bread slices. Top egg mixture with tomatoes, and sprinkle with cheese. Broil 2 minutes or until the cheese melts and begins to brown. Serve immediately.

Yield: 6 servings
Calories: 194
Fat: 6.4g
Fiber: 1.7g

Three-Mushroom Saute Over Toast

Three-Mushroom Saute Over Toast

1/4 C. dried porcini mushrooms (about 1/4 oz.)
1 C. boiling water
1 T. olive oil
1/2 C. finely chopped onion
1 T. tomato paste
6 C. sliced button mushrooms (about 1 lb.)
3 C. thinly sliced shiitake mushroom caps (about 7 oz.)
1 tsp. all-purpose flour
1/4 tsp. salt
1/4 tsp. black pepper
2 T. chopped fresh parsley
1 garlic clove, minced
1 garlic clove, halved
4 (1 1/2-oz.) slices peasant or country bread, toasted
1/2 C. (2 oz.) shredded fontina or fresh Parmesan cheese

Combine the porcini mushrooms and boiling water in a bowl; cover and let stand 30 minutes. Drain porcinis in a colander over a bowl, reserving liquid. Rinse and chop porcinis. Heat oil in a large skillet over medium-high heat until hot. Add onion; saut� 5 minutes or until lightly browned. Stir in tomato paste, and saute 30 seconds. Add porcini, button, and shiitake mushrooms, stirring to coat. Saut� 5 minutes or until mushrooms release moisture and darken, stirring once. Sprinkle mushroom mixture with flour; cook 1 minute, stirring constantly. Stir in reserved mushroom liquid; sprinkle with salt and pepper. Bring to a boil; cook 1 minute. Stir in parsley and minced garlic. Remove from heat. Rub garlic halves on one side of each toast slice; sprinkle each slice with 2 T. cheese. Top each with 3/4 C. mushroom mixture.

Yield: 4 servings
Calories: 264
Fat: 8.9g
Fiber: 4.1g

Asparagus-Fontina Tart

Asparagus-Fontina Tart

16 thin asparagus spears, trimmed (about 8 oz.)
3 large egg whites
1 large egg
3 T. 2% reduced-fat milk
1/4 tsp. salt
1/8 tsp. ground nutmeg
1/8 tsp. freshly ground black pepper
8 (18 x 14-inch) sheets frozen phyllo dough, thawed
Cooking spray
1/2 C. (2 oz.) shredded fontina cheese, divided
1/2 C. shredded peeled Yukon gold potato (about 4 oz.)

Preheat oven to 400�. Cut asparagus spears 4 inches from tips; reserve tips. Coarsely chop remaining asparagus; set aside. Combine egg whites and egg in a medium bowl, stirring with a whisk. Add milk, salt, nutmeg, and pepper. Stir in chopped asparagus. Place 1 phyllo sheet on a large cutting board or work surface (cover the remaining dough to prevent drying); lightly coat with cooking spray. Repeat layers with remaining phyllo and cooking spray, ending with phyllo. Gently press phyllo layers together. Lightly coat top phyllo sheet with cooking spray. Cut phyllo stack into an 11-inch circle using a sharp knife; coarsely chop excess dough. Carefully place phyllo circle into a 9-inch tart pan coated with cooking spray; gently press phyllo into pan. Fold edges over. Sprinkle chopped dough over phyllo circle; top with 1/4 C. cheese and potato. Place tart pan on a foil-lined baking sheet. Pour egg mixture into tart shell. Arrange asparagus spokelike on top of egg mixture with tips toward outside of pan, and sprinkle evenly with 1/4 C. cheese. Bake at 400� for 20 minutes. Loosely cover tart with foil. Bake an additional 5 minutes or until tart is set.

Yield: 4 servings
Calories: 240
Fat: 8g
Fiber: 2.4g

Large Shell Pasta with Seafood Sauce

Large Shell Pasta with Seafood Sauce

3 T. olive oil
3 large garlic cloves, chopped
1/2 tsp. dried crushed red pepper
1 28-oz. can Italian plum tomatoes, chopped, juices reserved
1 10-oz. can baby clams, drained, juices reserved
4 T. chopped fresh parsley
1 tsp. dried basil, crumbled
1 tsp. anchovy paste
12 oz. large uncooked shrimp, peeled, deveined
12 oz. large shell pasta, freshly cooked

Heat oil in heavy large skillet over medium heat. Add garlic and dried red pepper and saut� until fragrant, about 1 minute. Mix in tomatoes with reserved juices, reserved clam juices, 2 T. parsley, basil and anchovy paste. Cover skillet and cook 15 minutes. Uncover and simmer until sauce thickens, stirring occasionally, about 15 minutes. Add clams and shrimp. Simmer until shrimp are just cooked through, about 3 minutes. Season to taste with salt and pepper. Add pasta to sauce; toss to combine. Transfer to large bowl. Garnish with remaining 2 T. parsley.

Yield: 6 servings
Calories: 314
Fat: 6.3g
Fiber: 2.1g

Rhubarb Custard Bars

Rhubarb Custard Bars

Crust:
1 1/2 C. all-purpose flour
1/2 C. sugar
1/8 tsp. salt
9 T. chilled butter, cut into small pieces
Cooking spray

Filling:
1/3 C. all-purpose flour
1 1/2 C. sugar
1 1/2 C. 1% low-fat milk
3 large eggs
5 C. (1/2-inch) sliced fresh or frozen rhubarb (unthawed)

Topping:
1/2 C. sugar
1/2 C. (4 oz.) block-style fat-free cream cheese
1/2 C. (4 oz.) block-style 1/3-less-fat cream cheese
1/2 tsp. vanilla extract
1 C. frozen fat-free whipped topping, thawed
Mint sprigs (optional)

Preheat oven to 350�. To prepare crust, lightly spoon 1 1/2 C. flour into dry measuring C.; level with a knife. Combine 1 1/2 C. flour, 1/2 C. sugar, and salt in a bowl. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Press mixture into a 13 x 9-inch baking dish coated with cooking spray. Bake at 350� for 15 minutes or until crust is golden brown. To prepare filling, lightly spoon 1/3 C. flour into a dry measuring C.; level with a knife. Combine 1/3 C. flour and 1 1/2 C. sugar in a large bowl; add milk and eggs, stirring with a whisk until well blended. Stir in rhubarb. Pour rhubarb mixture over crust. Bake at 350� for 40 minutes or until set. Cool to room temperature. To prepare topping, place 1/2 C. sugar, cheeses, and vanilla in a bowl; beat with a mixer at medium speed until smooth. Gently fold in whipped topping; spread evenly over baked custard. Cover and chill at least 1 hour. Garnish with mint sprigs, if desired.

Yield: 36 servings
Serving size: 1 bar

Calories: 131
Fat: 4.2g
Fiber: 0.5g

Oil and Vinegar Slaw

Oil and Vinegar Slaw

1/4 C. red wine vinegar
2 T. sugar
2 T. peanut or vegetable oil, eyeball it
1 sack, 16 oz., shredded cabbage mix for slaw salads
1 tsp. salt
Salt and pepper

Mix vinegar and sugar. Add oil. Add cabbage to dressing and season with salt and pepper. Toss with fingers to combine. Adjust seasoning. Let stand 20 minutes. Re-toss and serve. leftovers keep 2 days

Yield: 6 servings
Calories: 81
Fat: 4.8g
Fiber: .7g

Warm Corn & Tomato Salad

Warm Corn & Tomato Salad

1 T. extra-virgin olive oil
1 small red bell pepper, chopped
1 small green or orange bell pepper, chopped
4 scallions, chopped, whites and greens
3 cloves chopped garlic cloves
4 C. frozen corn kernels
3 plum tomatoes, seeded and chopped
1 ripe lime, juiced
1/2 tsp. ground cumin
1 T. cayenne pepper sauce, recommended: Tabasco
1 tsp. sweet paprika
Coarse salt and pepper
2 T. chopped cilantro or parsley leaves, to garnish

Heat a large nonstick skillet over medium high heat. Add oil, peppers, scallions and garlic. Cook 5 minutes, stirring frequently. Add corn to the pan and allow the liquids from frozen corn to cook out, about 3 minutes. Add tomatoes to the pan and the juice of 1 lime. Throw the lime halves right into the pan with the veggies, it will really punch up the flavor. Season with cumin, cayenne sauce, paprika, salt and pepper. Top with cilantro or parsley and transfer the warm salad to a serving dish.

Yield: 8 servings
Calories: 104
Fat: 2.4g
Fiber: 1.3g

Chile-Glazed Shrimp

Chile-Glazed Shrimp

2 tsp. dark sesame oil
1 tsp. bottled minced garlic
1 1/2 lb. large shrimp, peeled and deveined
1/2 C. thinly sliced green onions
1 T. low-sodium soy sauce
1 T. honey
1 tsp. sambal oelek (ground fresh chile paste)

Heat a large nonstick skillet over medium-high heat. Add oil to pan. Add garlic and shrimp, and stir-fry 2 minutes. Add the onions, soy sauce, honey, and sambal oelek; stir-fry 3 minutes or until shrimp are done.

Yield: 4 servings
Calories: 225
Fat: 5.2g
Fiber: 0.6g

New Orleans-Style Barbecued Shrimp with Cane-Syrup Glaze

New Orleans-Style Barbecued Shrimp with Cane-Syrup Glaze

48 extra-large shrimp, peeled and deveined (about 3 lb.)
1 C. water
1/2 C. sliced green onions
1/2 C. golden cane syrup (such as Lyle’s Golden Syrup)
2 T. butter or stick margarine
1 T. hot sauce
1 T. Worcestershire sauce
2 tsp. paprika
2 tsp. dried thyme
2 tsp. dried oregano
1 to 2 tsp. ground red pepper
1/2 tsp. salt
1/2 tsp. black pepper
6 garlic cloves, minced
2 bay leaves
Cooking spray

Peel shrimp, reserving shells; cover and chill shrimp. Combine reserved shrimp shells and water in a medium saucepan. Bring to a boil; reduce heat, and simmer 10 minutes, stirring occasionally. Strain broth through a sieve into a large bowl; discard shells. Combine reserved broth, onions, and next 12 ingredients (onions through bay leaves) in a large saucepan. Bring to a boil; reduce heat, and simmer 10 minutes. Cool to room temperature. Combine shrimp and syrup mixture in a dish; cover and marinate in refrigerator 1 hour. Prepare grill. Remove shrimp from dish, reserving marinade. Place reserved marinade in a small saucepan; bring to a boil. Cook 1 minute; remove from heat. Thread 6 shrimp onto each of 8 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray, and grill for 6 minutes, turning once. Serve with reserved marinade, if desired. Dark cane syrup (such as Steen’s) may be substituted for golden cane syrup.

Yield: 8 servings
Serving size: 1 kebab

Calories: 225
Fat: 5.4g
Fiber: 0.5g

Grilled Bacon-and-Herb Grit Cakes

Grilled Bacon-and-Herb Grit Cakes

4 C. hot cooked instant grits
1/2 C. (2 oz.) shredded white cheddar cheese
1 T. minced fresh or 1 tsp. dried thyme
2 tsp. chopped fresh parsley
1/2 tsp. garlic powder
1/2 tsp. black pepper
3 bacon slices, cooked and crumbled
Cooking spray

Combine first 7 ingredients in a large bowl; stir well. Pour the grits into a 10-inch square baking dish coated with cooking spray, spreading evenly. Cover and chill 1 hour or until completely cool. Prepare grill. Invert grits onto a cutting board; cut into 4 squares. Cut each square diagonally into 2 triangles. Place grits triangles on grill rack coated with cooking spray; grill 5 minutes on each side or until lightly browned and thoroughly heated.

Yield: 4 servings
Serving size: 2 triangles

Calories: 255
Fat: 8.5g
Fiber: 2.4g

Spicy Apple-Glazed Chick ‘n’ Grits Gorgonzola

Spicy Apple-Glazed Chick ‘n’ Grits Gorgonzola

4 (4-oz.) skinless, boneless chicken breast halves
Cooking spray
1/4 C. apple butter
1/4 C. spicy brown mustard
1/4 tsp. salt
1/4 tsp. ground red pepper
1/8 tsp. black pepper
Gorgonzola Cheese Grits
2 T. chopped green onions

Preheat oven to 350�. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and flatten to a 1/2-inch thickness using a meat mallet or rolling pin. Place the chicken breasts in a baking pan coated with cooking spray. Combine the apple butter, mustard, salt, red pepper, and black pepper, brush over chicken. Bake at 350� for 20 minutes. Cut the chicken into 1/2-inch-thick slices. Spoon the Gorgonzola Cheese Grits into each of 4 shallow serving bowls. Top with chicken, and sprinkle with green onions. Totals include Gorgonzola Cheese Grits.

Yield: 4 servings
Serving size: 1 C. grits, 3 oz. chicken, and 1 1/2 tsp. green onions

Calories: 371
Fat: 12.4g
Fiber: 1g

Sweet Sausages Braised in Onions with Horseradish Smashed Potatoes

Sweet Sausages Braised in Onions with Horseradish Smashed Potatoes

 

2 lbs. small red potatoes cut into quarters

Coarse salt

1 T. extra-virgin olive oil (EVOO) (once around the pan)

8 links (about 2 pounds sweet Italian sausage

2 medium yellow onions, thinly sliced

2-3 tablespoons chopped fresh thyme leaves (I used 1 1/2 t. dried thyme)

3 garlic cloves, chopped

Coarse black pepper

1/4 c. balsamic vinegar (eyeball it)

2 c. chicken stock or 1 1/4 oz. can chicken broth

2 tablespoons honey

2 tablespoons unsalted butter

1/4 – 1/3 c. sour cream

1 rounded tablespoon prepared horseradish

1/4 – 1/2 c. milk, depending on how you like your mashers

1/4 c. fresh flat-leaf parsley, chopped

 

For the smashed potatoes, place the potatoes in a pot and cover with water. Cover the pot with a lid and bring the water to a boil. Salt the water and potatoes. Take off the lid and boil the potatoes until tender, 10 to 12 minutes. While the potatoes are cooking, start the sausages. Heat a large skillet over medium-high heat with the EVOO. Add the sausage links and brown on all sides, about 4 minutes. Remove the sausages from the skillet and reserve. To the skillet, add the onions, thyme, and garlic, and season with salt and pepper. Cook the onions, stirring frequently, until they begin to brown, about 5 minutes. Add the balsamic vinegar, chicken stock, and honey. Bring the liquid to a simmer, then add the browned sausages back to the pan and braise the sausages until they are cooked through and the sauce has reduced by half, 8 to 10 minutes. While the sausages are braising, drain the potatoes and return them in the hot pot to the warm stovetop to dry them out. Add the butter, sour cream, horseradish, and milk to the potatoes and smash to the desired consistency. Season the potatoes with salt and pepper to taste. Divide the horseradish smashed potatoes among 4 serving dishes. Add the chopped parsley to the sausages, and then top each serving of potatoes with 2 sausages and some of the braising liquid.

 

Yield: 4 servings

Serving Size: 2 Sausages and 1/4 Potatoes

 

Calories: 583 (443 with one sausage)

Fat: 29g (20g with one sausage)

Fiber: 2.3g

 

Cheese Grits

Cheese Grits

4 C. water
1 C. uncooked quick-cooking grits
1 C. (4 oz.) shredded reduced-fat sharp cheddar cheese
1 T. butter or stick margarine
1 1/2 tsp. garlic powder
1/2 tsp. dried thyme
1/2 tsp. salt

Bring the water to a boil in a medium saucepan, and gradually add the grits, stirring constantly. Cover, reduce heat to low, and simmer for 5 minutes or until thick, stirring occasionally. Remove grits from heat, and stir in the shredded cheese and remaining ingredients.

Yield: 6 servings

Calories: 116
Fat: 5.6g
Fiber: 0.3g

Herb-Roasted Turkey

Herb-Roasted Turkey

12 thyme sprigs
1 rosemary sprig
1 sage sprig
2 T. minced garlic
2 T. minced shallots
1 tsp. freshly ground black pepper
1 (12-lb.) fresh or frozen turkey, thawed
3 T. fresh lemon juice
2 lemons, each cut in half
Cooking spray

Preheat oven to 350�. Remove leaves from thyme sprigs to measure 2 T. chopped; reserve stems. Remove leaves from rosemary sprig to measure 2 T. chopped; reserve stem. Remove the leaves from sage sprig to measure 2 T. chopped; reserve stem. Combine the chopped thyme, chopped rosemary, chopped sage, garlic, shallots, and pepper in a small bowl. Remove and discard giblets and neck from turkey. Rinse turkey with cold water, and pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub herb mixture under loosened skin and sprinkle in body cavity. Drizzle lemon juice over skin. Place reserved stems and lemon halves in body cavity. Tie ends of legs with cord. Lift wing tips up and over back; tuck under turkey. Place turkey on a broiler pan coated with cooking spray or on a rack set in a shallow roasting pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 350� for 3 hours or until thermometer registers 180�. (Cover turkey loosely with foil if it gets too brown.) Remove turkey from oven. Cover loosely with foil; let stand 10 minutes before carving. Discard skin.

Yield: 12 servings
Serving size: 6 oz. turkey and about 1/2 C. cheese grits

Calories: 354
Fat: 11.3g
Fiber: 0.6g

Green Beans with Bacon-Balsamic Vinaigrette

Green Beans with Bacon-Balsamic Vinaigrette

2 lb. green beans
2 bacon slices
1/4 C. minced shallots
3 T. coarsely chopped almonds
2 T. brown sugar
1/4 C. white balsamic vinegar

Cook green beans in boiling water for 2 minutes. Drain and rinse under cold water. Drain well; set aside. Cook bacon in a small skillet over medium-high heat until crisp. Remove bacon from skillet. Crumble; set aside. Add shallots to bacon fat in skillet; saut� 1 minute. Add almonds; saut� 1 minute. Remove and let cool. Add sugar and vinegar; stir until sugar dissolves. Add crumbled bacon. Pour vinaigrette over beans, tossing gently to coat.

Yield: 8 servings
Serving size: 3/4 C.

Calories: 75
Fat: 2.6g
Fiber: 2.8g

Ginger Shrimp with Carrot Couscous

Ginger Shrimp with Carrot Couscous

1 T. vegetable oil, divided
1 (12-oz.) can carrot juice, divided
3/4 C. uncooked couscous
1/4 C. fresh lime juice
2 to 3 tsp. minced seeded jalape�o pepper
2 tsp. grated peeled fresh ginger
1/4 tsp. salt
1/4 C. sliced green onions
4 C. gourmet salad greens
1 1/2 lb. cooked peeled and deveined medium shrimp

Combine 1 tsp. oil and 1 C. carrot juice in a medium saucepan; bring to a boil. Gradually stir in couscous. Remove from heat. Cover and let stand 5 minutes. While couscous stands, bring remaining carrot juice to a boil in a small saucepan; cook until reduced to 1/4 C. (about 2 1/2 minutes). Remove from heat; stir in 2 tsp. oil, lime juice, jalape�o, ginger, and salt. Fluff couscous with a fork; stir in 1/4 C. reduced carrot juice mixture and onions. Combine remaining carrot juice mixture, greens, and shrimp in a bowl, tossing gently to coat.

Yield: 4 servings
Serving size: about 1/2 C. couscous mixture and 1 1/2 C. shrimp mixture

Calories: 403
Fat: 5.8g
Fiber: 4.2g

Pepper-Crusted Beef Tenderloin with Kumquat Marmalade

Pepper-Crusted Beef Tenderloin with Kumquat Marmalade

1 1/2 C. vertically sliced onion
1/2 C. halved, seeded, and vertically sliced kumquats
1/2 C. carrot juice or orange juice
1 T. Dijon mustard
1/4 tsp. salt
2 thyme sprigs
1 bay leaf
2 tsp. rice vinegar
2 tsp. olive oil
1 1/2 to 2 T. freshly ground mixed peppercorns or black peppercorns
4 (4-oz.) beef tenderloin steaks, trimmed (about 3/4 inch thick)
1/2 tsp. salt
Fresh chives (optional)

Combine first 7 ingredients in a small saucepan; bring to a boil. Reduce heat; simmer 15 minutes or until liquid almost evaporates, stirring occasionally. Remove from heat. Discard thyme sprigs and bay leaf. Stir in rice vinegar, and cool. Heat oil in a large nonstick skillet over medium-high heat. Place pepper in a shallow dish. Dredge steaks in pepper; sprinkle evenly with 1/2 tsp. salt. Add beef to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with marmalade; garnish with chives, if desired.

Yield: 4 servings
Serving size: 2 skewers and about 2/3 C. salsa

Calories: 211
Fat: 6.9g
Fiber: 3.4g

Pan-Fried Bass

Pan-Fried Bass

1 T. all-purpose flour
1/4 tsp. salt
1/4 tsp. black pepper
1 T. water
1 large egg white
1/4 C. seasoned breadcrumbs
2 T. cornmeal
4 (6-oz.) bass fillets, skinned
2 tsp. vegetable oil
1 tsp. butter
4 lemon wedges

Heat a large nonstick skillet over medium heat. Combine flour, salt, and pepper in a large zip-top plastic bag. Combine water and egg white in a shallow dish, stirring with a whisk. Combine breadcrumbs and cornmeal in another shallow dish, stirring with a whisk. Working with 1 fillet at a time, place fish in bag; seal and shake to coat. Dip in egg white mixture, and dredge in breadcrumb mixture. Repeat procedure with remaining fillets, flour mixture, egg white mixture, and breadcrumb mixture. Add vegetable oil and butter to pan; cook until butter melts. Add fillets to pan, and cook 5 minutes on each side or until fish flakes easily when tested with a fork. Serve with lemon wedges.

Yield: 4 servings
Serving size: 1 fillet and 1 lemon wedge

Calories: 250
Fat: 7.5g
Fiber: 0.9g

Lime-Cilantro Pork Tacos

Lime-Cilantro Pork Tacos

1 lb. pork tenderloin, trimmed and cut into thin strips
1/4 tsp. salt
1/8 tsp. freshly ground black pepper
2 tsp. olive oil
1 1/2 C. thinly sliced onion
1 small jalape�o pepper, seeded and chopped
1/2 C. fat-free, less-sodium chicken broth
1/2 C. chopped plum tomato
3 T. chopped cilantro
2 1/2 T. fresh lime juice
8 (6-inch) flour tortillas

Heat a large nonstick skillet over medium-high heat. Sprinkle pork with salt and black pepper. Add oil to pan. Add pork, and saut� 4 minutes or until browned. Remove pork from pan; place in a bowl. Add onion and jalape�o to pan; saut� 5 minutes or until tender. Add broth; reduce heat, and simmer 1 minute, scraping pan to loosen browned bits. Stir in tomato; simmer 2 minutes.
Return pork and accumulated juices to pan. Stir in cilantro and lime juice; cook 1 minute or until pork is done. Heat tortillas according to package directions. Spoon 1/2 C. pork mixture into each tortilla; roll up.

Yield: 4 servings
Serving size: 2 tacos

Calories: 416
Fat: 13.1g
Fiber: 3.6g

Red Chile Pork Tacos with Caramelized Onions

Red Chile Pork Tacos with Caramelized Onions

1 T. ancho chile powder
1 tsp. brown sugar
1/2 tsp. salt
1 lb. pork tenderloin, trimmed
Cooking spray
1 tsp. vegetable oil
3 C. thinly sliced onion
8 hard taco shells
1/2 C. chopped tomato
8 tsp. chopped green onions

Preheat oven to 425�. Combine first 3 ingredients; rub evenly over pork. Place pork on a broiler pan coated with cooking spray. Bake at 425� for 20 minutes or until a thermometer registers 160� (slightly pink). Remove pork from oven; let sit 5 minutes before slicing. While pork cooks, heat oil in a large nonstick skillet coated with cooking spray over medium heat. Add onion; cover and cook 10 minutes or until golden brown, stirring frequently. Uncover and cook 1 minute, stirring constantly. Fill each taco shell with about 2 oz. pork, 3 T. saut�ed onion, 1 T. tomato, and 1 tsp. green onions.

Yield: 4 servings
Serving size: 2 tacos

Calories: 304
Fat: 10.2g
Fiber: 4.5g