4 Servings
249 Calories
2 grams fat
54 grams carbs
2 grams fiber
4 grams protein
To toast the coconut, cook it in a dry skillet over medium heat, shaking the pan often, for 2-3 minutes, or until fragrant and golden.
2 1/4 cups water
1 cup long-grain white rice
1 (8 ounce) can crushed pineapple packed in juice
2 limes
1 tablespoon packed light brown sugar
1 teaspoon minced fresh ginger
1/2 teaspoon minced garlic
1/2 cup chopped sweet red peppers
1/2 cup diagonally sliced scallions
1/4 cup shredded coconut, toasted
salt
ground black pepper
Bring the water to a boil in a medium saucepan over high heat. Stir in the rice. Reduce the heat to medium-low, cover and cook for 20-25 minutes, or until the liquid is absorbed and the rice is tender.
Drain the pineapple and place 1/2 cup of the juice in a small saucepan. Transfer the pineapple to a large bowl. Discard the remaining pineapple juice.
Cut the limes in half and squeeze the juice into the saucepan with the pineapple juice. Discard the limes. Stir in the brown sugar, ginger, and garlic. Bring to a boil over high heat. Remove from the heat and let stand for 20 minutes.
Add the red peppers, scallions, and coconut to the pineapple. Fluff the rice with a fork and add to the bowl. Toss lightly to mix. Add the juice mixture. Toss to mix well. Season with the salt and black pepper to taste.
Sunday, August 30, 2009
Seared Caribbean Scallops with Black Bean Salsa
4 Servings
222 Calories
8 grams fat
22 grams carbs
5 grams fiber
18 grams protein
12 sea scallops (1 ounce each), preferably dry caught
1 teaspoon caribbean jerk seasoning
1 tablespoon canola oil
1 can (14 1/2 ounces) no-salt-added black beans, rinsed and drained
1 medium tomato, chopped
3/4 cup chopped red bell pepper (about 1 medium)
1/2 medium red onion, finely chopped
1 small jalapeno pepper, finely chopped (wear plastic gloves when handling)
1 cup cubed mango
1/4 teaspoon ground cumin
1 tablespoon chopped cilantro
2 tablespoons lime juice
1 tablespoon canola oil
1/8 teaspoon salt
freshly ground black pepper
4 lime wedges
To make the scallops: Place the scallops on a work surface. Pat dry. Dust with the jerk seasoning and toss to coat evenly. Set aside.
To make the salsa: Combine the beans, tomato, bell pepper, onion, jalapeno pepper, mango, cumin, cilantro, lime juice, canola oil, and salt and pepper to taste in a medium bowl, mixing well to combine. Let stand to blend flavors.
Meanwhile, heat a skillet over medium-high heat. Add the oil and heat for 1 minute. Add the scallops to the skillet. Cook for 1-2 minutes on each side, until well browned al over and opaque in the center. Remove to a plate.
Spoon the salsa onto 4 dinner plates. Top with the scallops. Place a lime wedge on each plate.
****Pair this with Caribbean Rice recipe*****
222 Calories
8 grams fat
22 grams carbs
5 grams fiber
18 grams protein
12 sea scallops (1 ounce each), preferably dry caught
1 teaspoon caribbean jerk seasoning
1 tablespoon canola oil
1 can (14 1/2 ounces) no-salt-added black beans, rinsed and drained
1 medium tomato, chopped
3/4 cup chopped red bell pepper (about 1 medium)
1/2 medium red onion, finely chopped
1 small jalapeno pepper, finely chopped (wear plastic gloves when handling)
1 cup cubed mango
1/4 teaspoon ground cumin
1 tablespoon chopped cilantro
2 tablespoons lime juice
1 tablespoon canola oil
1/8 teaspoon salt
freshly ground black pepper
4 lime wedges
To make the scallops: Place the scallops on a work surface. Pat dry. Dust with the jerk seasoning and toss to coat evenly. Set aside.
To make the salsa: Combine the beans, tomato, bell pepper, onion, jalapeno pepper, mango, cumin, cilantro, lime juice, canola oil, and salt and pepper to taste in a medium bowl, mixing well to combine. Let stand to blend flavors.
Meanwhile, heat a skillet over medium-high heat. Add the oil and heat for 1 minute. Add the scallops to the skillet. Cook for 1-2 minutes on each side, until well browned al over and opaque in the center. Remove to a plate.
Spoon the salsa onto 4 dinner plates. Top with the scallops. Place a lime wedge on each plate.
****Pair this with Caribbean Rice recipe*****
Chicken & Fruit Salad
4 Servings
248 Calories
18 Carbs
11 grams fat
21 grams protein
4 grams fiber
To poach chicken breast: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover, bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10-12 minutes.
To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2-3 minutes.
1/4 cup reduced-fat sour cream
3 tablespoons fruit-flavored vinegar
1 1/2 teaspoons poppy seeds
1/4 teaspoon salt
freshly ground pepper to taste
8 cups mixed salad greens
2 cups sliced cooked chicken breast
2 cups chopped melon, such as cantaloupe and/or honeydew
1/4 cup chopped walnuts, toasted
1/4 cup crumbled feta cheese
Whisk sour cream, vinegar, sugar (to taste) , poppy seeds, salt and pepper in a large bowl until smooth. Reserve 1/4 of the dressing in a small bowl. Refrigerate. Add the mixed greens to the large bowl and toss to coat. Divide among 4 plates and top with chicken, melon, walnuts and feta. Drizzle each portion with 1 tablespoon of the reserved dressing.
248 Calories
18 Carbs
11 grams fat
21 grams protein
4 grams fiber
To poach chicken breast: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover, bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10-12 minutes.
To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2-3 minutes.
1/4 cup reduced-fat sour cream
3 tablespoons fruit-flavored vinegar
1 1/2 teaspoons poppy seeds
1/4 teaspoon salt
freshly ground pepper to taste
8 cups mixed salad greens
2 cups sliced cooked chicken breast
2 cups chopped melon, such as cantaloupe and/or honeydew
1/4 cup chopped walnuts, toasted
1/4 cup crumbled feta cheese
Whisk sour cream, vinegar, sugar (to taste) , poppy seeds, salt and pepper in a large bowl until smooth. Reserve 1/4 of the dressing in a small bowl. Refrigerate. Add the mixed greens to the large bowl and toss to coat. Divide among 4 plates and top with chicken, melon, walnuts and feta. Drizzle each portion with 1 tablespoon of the reserved dressing.
Tilapia & Summer Vegetable Packets
4 Servings
181 Calories
7 grams fat
24 grams protein
2 grams fiber
1 cup diced summer squash
1 cup thinly sliced red onion
12 green beans, trimmed and cut into 1-inch pieces
1/4 cup pitted and coarsley chopped black olives
2 tablespoons lemon juice
1 tablespoon chopped fresh oregano
1 tablespoon extra-virgin olive oil
1 teaspoon capers, rinsed
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 pound tilapia filets, cut into 4 equal portions
Preheat oven to 425. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on high until the beans are just beginning to cook, about 30 seconds. Drain. Combine green beans, squash, olives, onion, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining salt and pepper, then top with about 3/4 cup of the vegetable mixture.
Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.
181 Calories
7 grams fat
24 grams protein
2 grams fiber
1 cup diced summer squash
1 cup thinly sliced red onion
12 green beans, trimmed and cut into 1-inch pieces
1/4 cup pitted and coarsley chopped black olives
2 tablespoons lemon juice
1 tablespoon chopped fresh oregano
1 tablespoon extra-virgin olive oil
1 teaspoon capers, rinsed
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 pound tilapia filets, cut into 4 equal portions
Preheat oven to 425. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on high until the beans are just beginning to cook, about 30 seconds. Drain. Combine green beans, squash, olives, onion, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining salt and pepper, then top with about 3/4 cup of the vegetable mixture.
Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.
Tuesday, August 18, 2009
Guilt-Free Spaghetti and Meatballs
Choose at least 90% lean meat including poultry. For the sauce, add a ton of veggies like carrots, celery and mushrooms to make it high in fiber. This version has 39% fewer calories and 70% less fat.
6 servings
354.3 calories
8.2 grams fat
49.3 grams carbs
9 grams fiber
Sauce:
1 teaspoon extra virgin olive oil
4 medium carrots, chopped
1 rib celery, chopped
1 medium onion, chopped
6 ounces cremini mushrooms, trimmed and sliced
2 (14.5 ounce) cans no salt added diced tomatoes
2 cloves garlic, pressed
1/2 cup water
1/2 cup dry red wine or vegetable broth
3 tablespoons tomato paste
1 teaspoon sugar (optional)
1/2 teaspoon dried oregano
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
Meatballs:
3/4 pound lean ground turkey breast
2 large egg whites
3 tablespoons seasoned dried bread crumbs
1/4 cup chopped fresh parsley
2 tablespoons parmigiano-reggiano cheese grated
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 teaspoon olive oil
Pasta:
9 ounces whole wheat spaghetti
6 teaspoons grated parmigianno-reggiano cheese
Make sauce: Heat oil in Dutch oven over medium high heat. Add next four ingredients. Cover and cook five to seven minutes, stirring occasionally. Add tomatoes (with juice) and remaining sauce ingredients. Stir, cover, and simmer 25 minutes.
Combine all meatball ingredients except oil in a large bowl. Gently shape into 18 golf ball size meatballs. Heat oil in a large nonstick skillet over medium heat. Brown meatballs 15 minutes. Add to sauce and simmer 10 minutes.
Prepare pasta per package directions. Drain. Top with meatballs (3 per plate), sauce, and cheese.
6 servings
354.3 calories
8.2 grams fat
49.3 grams carbs
9 grams fiber
Sauce:
1 teaspoon extra virgin olive oil
4 medium carrots, chopped
1 rib celery, chopped
1 medium onion, chopped
6 ounces cremini mushrooms, trimmed and sliced
2 (14.5 ounce) cans no salt added diced tomatoes
2 cloves garlic, pressed
1/2 cup water
1/2 cup dry red wine or vegetable broth
3 tablespoons tomato paste
1 teaspoon sugar (optional)
1/2 teaspoon dried oregano
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
Meatballs:
3/4 pound lean ground turkey breast
2 large egg whites
3 tablespoons seasoned dried bread crumbs
1/4 cup chopped fresh parsley
2 tablespoons parmigiano-reggiano cheese grated
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 teaspoon olive oil
Pasta:
9 ounces whole wheat spaghetti
6 teaspoons grated parmigianno-reggiano cheese
Make sauce: Heat oil in Dutch oven over medium high heat. Add next four ingredients. Cover and cook five to seven minutes, stirring occasionally. Add tomatoes (with juice) and remaining sauce ingredients. Stir, cover, and simmer 25 minutes.
Combine all meatball ingredients except oil in a large bowl. Gently shape into 18 golf ball size meatballs. Heat oil in a large nonstick skillet over medium heat. Brown meatballs 15 minutes. Add to sauce and simmer 10 minutes.
Prepare pasta per package directions. Drain. Top with meatballs (3 per plate), sauce, and cheese.
Lime-Grilled Chicken with Blueberry Salsa
4 servings
241.6 calories
8.1 grams fat
21.2 grams carbs
1.7 grams dietary fiber
Salsa:
1 cup blueberries
1 yellow pepper, chopped
1 small red onion, minced
1/4 cup blueberry pourable all-fruit
1/4 cup loosely packed fresh basil leaves, cut into strips
1/4 teaspoon salt
Chicken and marinade:
1/4 cup lime juice
2 tablespoons olive oil
2 shallots, minced
1/4 teaspoon freshly ground black pepper
4 boneless, skinless chicken breast halves
To make the salsa; in a medium bowl, combine the blueberries, pepper, onion, all-fruit, basil, and salt. Cover and refrigerate for at least two hours.
To make the chicken and marinade; in a medium bowl, whish together the lime juice, oil, shallots, and pepper. Add the chicken, turning to coat. Cover and refrigerate for up to three hours.
Coat the unheated grill rack with cooking spray. Preheat the grill.
Place the chicken on the rack and grill for 10 minutes, or until a thermometer inserted in the thickest portion registers 160 degrees and the juices run clear. Serve with the salsa.
241.6 calories
8.1 grams fat
21.2 grams carbs
1.7 grams dietary fiber
Salsa:
1 cup blueberries
1 yellow pepper, chopped
1 small red onion, minced
1/4 cup blueberry pourable all-fruit
1/4 cup loosely packed fresh basil leaves, cut into strips
1/4 teaspoon salt
Chicken and marinade:
1/4 cup lime juice
2 tablespoons olive oil
2 shallots, minced
1/4 teaspoon freshly ground black pepper
4 boneless, skinless chicken breast halves
To make the salsa; in a medium bowl, combine the blueberries, pepper, onion, all-fruit, basil, and salt. Cover and refrigerate for at least two hours.
To make the chicken and marinade; in a medium bowl, whish together the lime juice, oil, shallots, and pepper. Add the chicken, turning to coat. Cover and refrigerate for up to three hours.
Coat the unheated grill rack with cooking spray. Preheat the grill.
Place the chicken on the rack and grill for 10 minutes, or until a thermometer inserted in the thickest portion registers 160 degrees and the juices run clear. Serve with the salsa.
Heavenly Stuffed Eggs
60 calories
3.2 grams fat
106 mg cholesterol
4.2 grams carbs
0.4 grams dietary fiber
5 hard boiled eggs
1 baking potato, cooked, peeled, and cubed
2 cloves garlic, minced
3 tablespoons chicken broth
2 tablespoons fresh lemon juice
1 tablespoon white wine vinegar
1 teaspoon extra virgin olive oil
1/4 teaspoon ground black pepper
2 tablespoons snipped chives or minced scallion greens
Peel the eggs and cut them in half lengthwise. Lift out the yolks. Set aside 2 yolk halves for use in the filling. Discard the remaining yolks or reserve them for another use.
Shave a thin slice off the bottom of each white so it will stand upright. Arrange the whites, hollow side up, on a large plate.
In a medium bowl, combine the potato, garlic, and the 2 yolk halves. Mash with a potato masher or the back of a fork until well blended. Stir in 2 tablespoons of the broth, 1 tablespoon of the lemon juice, and 1 teaspoon of the vinegar until well blended.
Add the oil and the remaining 1 tablespoon broth, 1 tablespoon lemon juice, and 2 teaspoons vinegar. Beat with a spoon until smooth and fluffy. Fold in the pepper and 1 tablespoon of the chives.
Using a teaspoon or a pastry bag fitted with a large star tip, fill the egg whites with the potato mixture. Sprinkle the tops with the remaining 1 tablespoon chives.
3.2 grams fat
106 mg cholesterol
4.2 grams carbs
0.4 grams dietary fiber
5 hard boiled eggs
1 baking potato, cooked, peeled, and cubed
2 cloves garlic, minced
3 tablespoons chicken broth
2 tablespoons fresh lemon juice
1 tablespoon white wine vinegar
1 teaspoon extra virgin olive oil
1/4 teaspoon ground black pepper
2 tablespoons snipped chives or minced scallion greens
Peel the eggs and cut them in half lengthwise. Lift out the yolks. Set aside 2 yolk halves for use in the filling. Discard the remaining yolks or reserve them for another use.
Shave a thin slice off the bottom of each white so it will stand upright. Arrange the whites, hollow side up, on a large plate.
In a medium bowl, combine the potato, garlic, and the 2 yolk halves. Mash with a potato masher or the back of a fork until well blended. Stir in 2 tablespoons of the broth, 1 tablespoon of the lemon juice, and 1 teaspoon of the vinegar until well blended.
Add the oil and the remaining 1 tablespoon broth, 1 tablespoon lemon juice, and 2 teaspoons vinegar. Beat with a spoon until smooth and fluffy. Fold in the pepper and 1 tablespoon of the chives.
Using a teaspoon or a pastry bag fitted with a large star tip, fill the egg whites with the potato mixture. Sprinkle the tops with the remaining 1 tablespoon chives.
Tuesday, August 4, 2009
Guilt Free Macaroni and Cheese
6 servings
303 calories
7.9 grams fat
40.2 grams carbs
1.5 grams fiber
1/4 cup unbleached or all-purpose flour
2 1/2 cups 1% milk
1 clove garlic, halved
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 1/3 cups (5 1/2 ounces) shredded low-fat extra-sharp cheddar cheese
1/2 pound macaroni, cooked and drained
2 tablespoons dry bread crumbs
2 tablespoons (1/2 ounce) grated parmesan cheese
Preheat the oven to 350. Coat a medium baking dish with nonstick spray.
Place the flour in a medium saucepan. Gradually add the milk, whisking constantly, until smooth. Add the garlic, mustard, salt, and pepper. Place over medium heat. Cook, whisking constantly, for 7-8 minutes, or until thickened. Remove from the heat. Remove the garlic and discard. Add the cheddar. Stir until smooth. Add the macaroni. Stir to mix. Pour into the prepared baking dish.
In a small bowl, combine the bread crumbs and parmesan. Sprinkle over the casserole. Bake for 15-20 minutes, or until bubbling and lightly browned.
303 calories
7.9 grams fat
40.2 grams carbs
1.5 grams fiber
1/4 cup unbleached or all-purpose flour
2 1/2 cups 1% milk
1 clove garlic, halved
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 1/3 cups (5 1/2 ounces) shredded low-fat extra-sharp cheddar cheese
1/2 pound macaroni, cooked and drained
2 tablespoons dry bread crumbs
2 tablespoons (1/2 ounce) grated parmesan cheese
Preheat the oven to 350. Coat a medium baking dish with nonstick spray.
Place the flour in a medium saucepan. Gradually add the milk, whisking constantly, until smooth. Add the garlic, mustard, salt, and pepper. Place over medium heat. Cook, whisking constantly, for 7-8 minutes, or until thickened. Remove from the heat. Remove the garlic and discard. Add the cheddar. Stir until smooth. Add the macaroni. Stir to mix. Pour into the prepared baking dish.
In a small bowl, combine the bread crumbs and parmesan. Sprinkle over the casserole. Bake for 15-20 minutes, or until bubbling and lightly browned.
Chicken Fajita Burrito with Mango Salsa
4 servings
350 calories
29 grams carbs
5 grams fiber
9 grams fat
2 teaspoon olive oil
1 red bell pepper, thinly sliced
1 red onion, halved and thinly sliced
1/4 cup coarsley chopped cilantro
4 whole wheat tortillas (10" diameter)
3 cups roasted chicken, cut into strips
Heat oil in large nonstick skillet over medium heat. Add bell pepper and onion and cook until soft, about 10 minutes. Stir in cilantro. Cover skillet to keep warm.
Place each tortilla in large, dry skillet over medium heat. Warm 30 seconds per side.
Divide vegatables evenly among centers of each tortilla. Arrange chicken over vegetables and top with two tablespoons salsa. Garnish with cilantro, if desired. Fold in sides, then roll.
350 calories
29 grams carbs
5 grams fiber
9 grams fat
2 teaspoon olive oil
1 red bell pepper, thinly sliced
1 red onion, halved and thinly sliced
1/4 cup coarsley chopped cilantro
4 whole wheat tortillas (10" diameter)
3 cups roasted chicken, cut into strips
Heat oil in large nonstick skillet over medium heat. Add bell pepper and onion and cook until soft, about 10 minutes. Stir in cilantro. Cover skillet to keep warm.
Place each tortilla in large, dry skillet over medium heat. Warm 30 seconds per side.
Divide vegatables evenly among centers of each tortilla. Arrange chicken over vegetables and top with two tablespoons salsa. Garnish with cilantro, if desired. Fold in sides, then roll.
Shaved Barbecue Beef Sandwiches with Spicy Slaw
4 servings
377 calories
12.7 grams fat
35.7 grams carbs
2.7 grams fiber
1/3 cup smoky barbecue sauce
1 scallion, thinly sliced
12 ounces sliced roast beef, cut into 2"x1/2" strips
2 tablespoons reduced-fat sour cream
2 tablespoons light mayonnaise
1 tablespoon prepared horseradish
2 teaspoons white wine vinegar
1 teaspoon honey
1 teaspoon jalapeno pepper sauce
3 cups shredded cabbage and carrot coleslaw mix
4 soft whole wheat rolls or sandwich buns
In a small saucepan, bring the barbecue sauce and scallion to a simmer. Stir in the beef and bring to a bare simmer. Cover, remove from the heat, and set aside.
In a medium bowl, stir together the sour cream, mayonnaise, horseradish, vinegar, honey and pepper sauce until blended. Toss in the coleslaw until evenly coated with the dressing.
Open up the rolls and spoon the beef mixture on the roll bottoms, dividing evenly. Spoon the slaw over the beef, dividing evenly, and cover with the roll tops. Serve with additional barbecue sauce, if you wish.
377 calories
12.7 grams fat
35.7 grams carbs
2.7 grams fiber
1/3 cup smoky barbecue sauce
1 scallion, thinly sliced
12 ounces sliced roast beef, cut into 2"x1/2" strips
2 tablespoons reduced-fat sour cream
2 tablespoons light mayonnaise
1 tablespoon prepared horseradish
2 teaspoons white wine vinegar
1 teaspoon honey
1 teaspoon jalapeno pepper sauce
3 cups shredded cabbage and carrot coleslaw mix
4 soft whole wheat rolls or sandwich buns
In a small saucepan, bring the barbecue sauce and scallion to a simmer. Stir in the beef and bring to a bare simmer. Cover, remove from the heat, and set aside.
In a medium bowl, stir together the sour cream, mayonnaise, horseradish, vinegar, honey and pepper sauce until blended. Toss in the coleslaw until evenly coated with the dressing.
Open up the rolls and spoon the beef mixture on the roll bottoms, dividing evenly. Spoon the slaw over the beef, dividing evenly, and cover with the roll tops. Serve with additional barbecue sauce, if you wish.
Pork Chops and Sweet Potatoes
4 Servings
301 calories
15.4 grams fat
23.2 grams carbs
3.7 grams fiber
2 large sweet potatoes, peeled
1 large onion
2 tablespoons canola oil
2 teaspoons fresh ginger
1/4 teaspoon salt
4 thin-cut boneless pork chops (12 ounces)
1/4 teaspoon ground cinnamon
ground black pepper
1/4 cup hot chicken broth or water
Preheat the oven to 400. Coat a large shallow baking pan with cooking spray. Cut the sweet potatoes and onion into halves. Cut each half into 8 wedges. Transfer the vegetables to the pan.
In a small bowl, whisk the oil, ginger and salt. Drizzle over the vegetables. With clean hands, rub the seasoning mixture evenly on the vegetables.
Bake for 25-30 minutes, tossing occasionally, or until the vegetables start to brown. Reduce the heat to 375. Add the pork to the pan. Sprinkle the cinnamon evenly over the pork. Roast for 10-15 minutes, or until the pork is no longer pink and the juices run clear. Remove the pork and vegetables to a platter. Add the broth or water to the pan juices. Stir to combine, scraping any browned bits in the pan. Drizzle the pan juices over the pork and vegetables.
301 calories
15.4 grams fat
23.2 grams carbs
3.7 grams fiber
2 large sweet potatoes, peeled
1 large onion
2 tablespoons canola oil
2 teaspoons fresh ginger
1/4 teaspoon salt
4 thin-cut boneless pork chops (12 ounces)
1/4 teaspoon ground cinnamon
ground black pepper
1/4 cup hot chicken broth or water
Preheat the oven to 400. Coat a large shallow baking pan with cooking spray. Cut the sweet potatoes and onion into halves. Cut each half into 8 wedges. Transfer the vegetables to the pan.
In a small bowl, whisk the oil, ginger and salt. Drizzle over the vegetables. With clean hands, rub the seasoning mixture evenly on the vegetables.
Bake for 25-30 minutes, tossing occasionally, or until the vegetables start to brown. Reduce the heat to 375. Add the pork to the pan. Sprinkle the cinnamon evenly over the pork. Roast for 10-15 minutes, or until the pork is no longer pink and the juices run clear. Remove the pork and vegetables to a platter. Add the broth or water to the pan juices. Stir to combine, scraping any browned bits in the pan. Drizzle the pan juices over the pork and vegetables.
Chicken With Citrus-Avocado Salsa
4 Servings
269 Calories
7.7 grams fat
8.6 grams carbs
3.4 grams fiber
4 boneless, skinless chicken breast halves (about 1 1/2 pounds)
4 cups water
1/2 teaspoon salt
1/8 teaspoon salt
1 ruby red grapefruit
1 cup diced avocado
4 radishes, thinly sliced
1/4 cup chopped basil leaves
fresh basil, optional
In a large saucepan, combine the chicken, water, and 1/2 teaspoon salt. Cover and bring to a boil over high heat. Turn off the heat and let sit for 15 minutes, or until a thermometer inserted in the thickest portion registers 165.
Meanwhile, with a knife, remove the peel and pit from the grapefruit. Working over a bowl to catch the juice, free each segment from its membrane and cut the segments into bite-size pieces, dropping them into the bowl. Add the avocado, radishes, basil, and the remaining 1/8 teaspoon salt. Gently toss to mix.
Drain the chicken breasts, discarding the liquid. Cut crosswise into 1/2" slices. Divide the grapefruit mixture onto 4 plates and add a quarter of the chicken to each, drizzling the chicken with juice from mixture. Garnish with basil leaves.
269 Calories
7.7 grams fat
8.6 grams carbs
3.4 grams fiber
4 boneless, skinless chicken breast halves (about 1 1/2 pounds)
4 cups water
1/2 teaspoon salt
1/8 teaspoon salt
1 ruby red grapefruit
1 cup diced avocado
4 radishes, thinly sliced
1/4 cup chopped basil leaves
fresh basil, optional
In a large saucepan, combine the chicken, water, and 1/2 teaspoon salt. Cover and bring to a boil over high heat. Turn off the heat and let sit for 15 minutes, or until a thermometer inserted in the thickest portion registers 165.
Meanwhile, with a knife, remove the peel and pit from the grapefruit. Working over a bowl to catch the juice, free each segment from its membrane and cut the segments into bite-size pieces, dropping them into the bowl. Add the avocado, radishes, basil, and the remaining 1/8 teaspoon salt. Gently toss to mix.
Drain the chicken breasts, discarding the liquid. Cut crosswise into 1/2" slices. Divide the grapefruit mixture onto 4 plates and add a quarter of the chicken to each, drizzling the chicken with juice from mixture. Garnish with basil leaves.
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