Pork Chops with Roasted Apples and Onions

Taken from Cooking Light Magazine, September 2012


Servings: 4 (serving size: 1 chop, about 1 tbs. sauce, and 3/4 cup apple mixture)

240 Calories
24.9 grams Protein
11 grams Carbs
1.5 grams Fiber
379 mg Sodium


Ingredients:

2 1/2 teaspoons canola oil, divided
1 1/2 cups frozen pearl onions, thawed
2 cups Gala apple wedges
1 tablespoon butter, divided
2 teaspoons fresh thyme leaves
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
4 (6 ounce) bone-in center-cut pork loin chops (about 1/2 inch thick)
1/2 cup fat-free, lower-sodium chicken broth
1/2 teaspoon all-purpose flour
1 teaspoon cider vinegar

Preparation:

Preheat oven to 400.  Heat a large ovenproof skillet over medium-high heat.  Add 1 teaspoon oil to pan; swirl to coat.  Pat onions dry with a paper towel.  Add onions to pan; cook 2 minutes or until lightly browned, stirring once.  Add apple to pan; place in oven.  Bake at 400 for 10 minutes or until onions and apples are tender.  Stir in 2 teaspoons butter, thyme, 1/4 teaspoon salt, and 1/4 teaspoon pepper.

Heat a large skillet over medium-high heat.  Sprinkle pork with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper.  Add remaining 1 1/2 teaspoons oil to pan; swirl to coat.  Add pork to pan; cook 3 minutes on each side or until desired degree of doneness.  Remove pork from pan; keep warm.  Combine broth and flour in a small bowl, stirring with a whisk.  Add broth mixture to pan; bring to a boil, scraping pan to loosen browned bits.  Cook 1 minute or until reduced to 1/4 cup.  Stir in vinegar and remaining 1 teaspoon butter.  Serve sauce with pork and apple mixture.

Per someone else's suggestions, I am going to change up a little and try making this in one dish.  By cooking the pork chops first, removing them from the pan and keeping them warm while I cook the onions and apples.  I recently bought a Ninja Cooker and will try to cook this meal in it.  Will post the results later.

Cheesy Potato Soup

Taken from Cooking Light Best Ever Recipe Makeovers, Pg. 9

Serves 4
225 Calories
6.9 grams Fat
9.9 grams Protein
32.7 Carbs
2.6 grams Fiber
250 mg Sodium


Ingredients:
1 Tablespoon butter
1 cup chopped onion
2 1/2 Tablespoons all-purpose flour
3 cups chopped red potato (1 pound)
1 1/4 cups 1% low-fat milk
3/4 cup fat-free, lower-sodium chicken broth
1/2 cup water
2 ounces reduced-fat, sharp cheddar cheese, shredded (about 1/2 cup)
1/8 Teaspoon ground red pepper
2 Tablespoons chopped green onions

Directions:
Melt butter in a medium saucepan over medium-high heat.  Add onion to pan; saute 5 minutes or until onion is tender.  Sprinkle with flour; cook one minute, stirring constantly.  Add potato, milk, chicken broth, and 1/2 cup water; bring to a boil. Cover, reduce heat, and simmer 10 minutes.  Add cheese and red pepper; cook 2 minutes or until cheese melts, stirring frequently.  Top each serving with 1 1/2 teaspoons green onions.

Serving size: 1 cup

Sweet and Sour Chicken

4 Servings


1 Tablespoon oil
1 Pound boneless and skinless chicken breasts or thighs, cut into bite sized pieces
1/2 Red pepper, sliced
1 Cup pineapple, sliced
3 Tablespoons honey
3 Tablespoons rice vinegar or white vinegar
3 Tablespoons ketchup
1 Tablespoon soy sauce
1 Teaspoon chili sauce
1/4 Cup pineapple juice or chicken broth
1 Clove garlic, grated
1 Teaspoon ginger, grated
1 Tablespoon water
1Tablespoon cornstarch
1 Teaspoon sesame oil
1/4 Cup green onion, sliced

Heat the oil in a pan over medium-high heat, add the chicken and cook until cooked through, about 2-4 minutes per side.

Add the red pepper and pineapple and cook until just tender but still crisp, about two minutes.

Add the mixture of the honey, vinegar, ketchup, chili sauce, pineapple juice, garlic, ginger and the mixture of the water and corn starch, toss to coat and cook until the sauce thickens, about a minute.

Remove from heat, mix in the sesame oil and serve garnished with sliced green onions.

Nutrition Facts:

320 Calories
8 grams Fat
100 mg Cholesterol
552 mg Sodium
25 g Carbs
1 g Fiber
20 g Sugar
34g Protein

Chicken Tamale Casserole

Taken from MyRecipes.com 
This Chicken Tamale casserole is a quick and easy swap for more traditional tamales - but just as delicious.
"I came up with this Mexican dish to satisfy my cravings for the tamales I had at Mexican restaurants when I was growing up in Houston.  Homemade tamale recipes are too time-consuming to prepare for weeknight meals, but I discovered a corn bread mix approximates the flavor."
    Rise Minton, Smyrna, GA


Ingredients:

1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided
1/3 cup fat-free milk
1/4 cup egg substitute
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (14 3/4 ounce) can cream-style corn
1 (8.5 ounce) box corn muffin mix (such as Martha White)
1 (4 ounce) can chopped green chiles, drained
Cooking spray
1 (10 ounce) can red enchilada sauce (such as Old El Paso)
2 cups shredded cooked chicken breast
1/2 cup fat-free sour cream

Preparation:

1. Preheat oven to 400 degrees.

2. Combine 1/4 cup cheese and next seven ingredients (through chilies) in a large bowl, stirring just until moist.  Pour mixture into a 13x9 inch baking dish coated with cooking spray.

3. Bake at 400 for 15 minutes or until set.  Pierce entire surface liberally with a fork; pour enchilada sauce over top.  Top with chicken; sprinkle with remaining 3/4 cup cheese.  Bake at 400 for 15 minutes or until cheese melts.  Remove from oven; let stand 5 minutes.  Cut into 8 pieces; top each serving with 1 tablespoon sour cream.

Yields: 8 servings

Nutritional Information:

Calories: 354  
Fat: 14.1 g
Protein: 18.9 g
Carbohydrates: 36.3 g
Fiber: 2.5 g
Iron: 1.7 mg
Sodium: 620 mg
Calcium: 179 mg

Chili Corn Chip Pie

This recipe is a healthy version of Fritos Chili Pie taken from My Recipes.com.  This dish is often served from concession stands at fairs, festivals, and sporting events.  This crowd-pleaser usually involves splitting the bag of chips open, ladling chili into the bag, and then topping with cheese, onions, and other garnishes.  Hope you enjoy!!

Yields: 4 Servings
Preparation Time: 40 minutes

Ingredients:

Cooking spray
1 pound ground sirloin
1 1/4 cups chopped onion
6 garlic cloves, minced
1/2 teaspoon ground cumin
1/2 teaspoon ground red pepper
1/8 teaspoon kosher salt
1 tablespoon no-salt-added tomato paste
1 cup fat-free, lower-sodium beef broth
1/3 cup water
1 (10-ounce) can diced tomatoes and green chiles, undrained
4 ounces lightly salted corn chips
1/3 cup (1 1/2 ounces) shredded sharp cheddar cheese
1/4 cup fat-free sour cream
1/2 cup diagonally sliced green onion tops

Preparation:

Heat a large skillet over medium-high heat.  Coat pan with cooking spray.  Add beef to pan; saute five minutes, stirring to crumble.  Remove beef; drain.  Wipe pan clean with paper towels.  Add onion to the pan; saute four minutes, stirring occasionally.  Add garlic; saute one minute, stirring constantly.  Stir in beef, cumin, pepper and salt.

Stir in tomato paste; cook one minute, stirring occasionally.  Add broth, 1/3 cup water, and tomatoes; bring to a boil.  Reduce heat to medium, and simmer 15 minutes or until slightly thick, stirring occasionally.  Remove from heat.

Place on ounce chips in each of four bowls, and top each serving with about 2/3 cup beef mixture, two tablespoons cheese, and one tablespoon sour cream.  Sprinkle each serving with two tablespoons green onions.

Nutritional Information:
Amount per serving
Calories: 414    Fat: 21.9 g  Protein: 24.5 g  Carbohydrates: 29.2 g  Fiber: 3.2 g  Sodium: 682 mg
Calcium: 160 mg  Iron: 2.6 mg  Cholesterol: 68 mg

Avocado Chicken Salad

Makes 4 Servings (serving size: 1 cup salad and about 1/2 cup chips)

345 Calories
21 grams Fat
19 grams Protein
20 grams Carbs
4 grams Fiber


Ingredients:

2 tablespoons olive oil
2 tablespoons fresh lime juice
3/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
2 cups shredded skinless, boneless rotisserie chicken breast
1/4 cup chopped fresh cilantro
3/4 cup refrigerated salsa
1 ripe avocado, peeled and chopped
3 ounces tortilla chips

Preparation:

Combine first four ingredients in a medium bowl, stirring with a whisk.  Add chicken and cilantro; toss to combine.  Gently fold in salsa and avocado.  Serve with chips.

Cheesy Meat Loaf Minis

Taken from My Recipes.com

Yields 6 Servings
Calories: 254
Fat:  11.4 g
Protein: 28.3 g
Carbs: 11.1 g
Fiber: 0.9 g
Sodium: 607 mg
Calcium: 150 mg
Iron: 2.6 mg


Ingredients:

1 ounce fresh breadcrumbs (about 1/2  cup)
Cooking spray
1 cup chopped onion
2 garlic cloves, chopped
1/2 cup ketchup, divided
1/4 cup chopped fresh parsley
2 tablespoons grated Parmesan cheese
1 tablespoon prepared horseradish
1 tablespoon Dijon mustard
3/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 ounces white cheddar cheese, diced
1 1/2 pounds ground sirloin
1 large egg, lightly beaten

Preparation:
1. Preheat oven to 425.
2.  Heat a skillet over medium-high heat.  Add breadcrumbs; cook 3 minutes or until toasted, stirring frequently.
3.  While breadcrumbs cook, heat a large skillet over medium-high heat.  Coat pan with cooking spray.  Add onion and garlic; saute 3 minutes.  Combine onion mixture, breadcrumbs, 1/4 cup ketchup, and remaining ingredients.  Shape into 6 (4x2-inch) loaves on a broiler pan coated with cooking spray; spread 2 teaspoons ketchup over each.  Bake at 425 for 25 minutes or until done.

Fettuccine Alfredo with Bacon

Taken from Cooking Light Magazine, January 2010

Treat yourself and indulge in this lightened version of the rich Italian pasta dish!!!

Yield:  4 servings (serving size about 1 cup)
Total Time:  20 minutes

Ingredients:

1 (9 ounce) package refrigerated fresh fettuccine
2 slices applewood-smoked bacon, chopped
1 teaspoon minced garlic
1 tablespoon all-purpose flour
1 cup (1% low-fat) milk
2/3 cup (about 2 1/2 ounces) grated Parmigiano-Reggiano cheese
1/2 teaspoon salt
2 tablespoons chopped fresh parsley
1/2 teaspoon freshly ground black pepper

Preparation:

1.  Cook pasta according to package directions, omitting salt and fat.  Drain in a colander over a bowl; reserving 1/4 cup cooking liquid.
2. While pasta cooks, cook bacon in a large nonstick skillet over medium-high heat 4 minutes or until crisp, stirring occasionally.  Remove bacon from pan, reserving drippings.  Add garlic to drippings in pan; saute 1 minute, stirring constantly.  Sprinkle flour over garlic; cook 30 seconds, stirring constantly.  Gradually add milk, stirring constantly; cook 2 minutes or until bubbly and slightly thick, stirring constantly.  Reduce heat to low.  Gradually add cheese, stirring until cheese melts.  Stir in salt and reserved 1/4 cup cooking liquid.  Add hot pasta to pan; toss well to combine.  Sprinkle with bacon, parsley, and pepper.

Nutritional Information:
(Amount per serving)
Calories - 339
Fat - 11.7 grams
Protein - 17.3 grams
Carbs - 38.4 grams
Fiber - 2 grams
Sodium - 833 mgs
Calcium - 291 mgs

A Few Quick Recipes Using Yogurt

Go for Greek yogurt if you're looking for more satisfying protein.  You also get less than half the carbs and sugar of regular.  If it's calcium you're after, choose regular.  It delivers more calcium by 2 to 1 and you also get twice the potassium.  Here's the numbers:


Based on a 1 cup (nonfat) serving:     Greek         Regular
Calories                                              133            137
Total Fat (G)                                          0                0
Sodium (MG)                                       81            189
Total Carb (G)                                       8               19
Sugars (G)                                              7              19
Protein (G)                                             23            14
Calcium (MG)                                      248           489
Potassium (MG)                                   317           625

FETTUCINE ALFREDO

Cook 8 ounces whole-wheat fettuccine according to package directions.  Drain, reserving 1/2 cup of the cooking water.  Melt 1 tablespoon butter in a large saucepan over medium heat.  Add 1 minced garlic clove and cook for 1 minute.  Stir in the pasta water and remove from heat.  Whisk in 3/4 cup nonfat plain Greek yogurt, 1/2 cup shredded Parmesan cheese, 1 tablespoon chopped fresh parsley, 1/4 teaspoon each salt and pepper and 1/8 teaspoon nutmeg.  Add the fettucine and combine well.  Serve topped with another 1/4 cup Parmesan.  Makes 4 one cup servings.

INSTANT MANGO FROZEN YOGURT

Combine 4 1/2 cups diced frozen mango (16 ounce bag), 1 1/2 cups nonfat plain Greek yogurt and 1/3 cup confectioners' sugar or brown sugar in a food processor.  Process until smooth.  Makes 6 one-half cup servings.

SCALLION-DILL POTATO SALAD

Halve or quarter 1 1/2 pounds unpeeled redo or yellow potatoes.  Cook over 2 inches boiling water in a large pot fitted with a steamer basket until tender, 12 to 15 minutes.  Let cool to room temperature.  Combine 3/4 cup nonfat plain yogurt, 4 sliced scallions, 3 tablespoons minced fresh dill and 1/2 teaspoon each salt and pepper in a large bowl.  Add the potatoes and toss to coat.  Makes 4 servings about a cup each.

AVOCADO-YOGURT DIP

Place 1 ripe peeled pitted avocado, 1/2 cup nonfat plain yogurt, 2 tablespoons chopped onion, 1/3 cup packed fresh cilantro, 1 tablespoon lime juice and 1/4 teaspoon each salt and pepper in a food processor.  Process until smooth.  Season with hot sauce to taste, if desired.  Serve with crunchy vegetables, pita chips or pretzels or use as a sandwich spread.  Makes 8 two tablespoon servings.