Meats
Beef Tenderloin Steaks with Red Wine–Mushroom Sauce
Seared Beef Tenderloin Steaks with Dark Beer Reduction and Blue Cheese
Seared Pork Chops with Spicy Roasted Pepper Sauce
Spiced Pork Chops with Butternut Squash
Hoisin Pork and Boston Lettuce Wraps
Pork Tenderloin with Balsamic Onion-Fig Relish
Sherried Pineapple Pork Tenderloin
Spinach, Pesto, and Feta–Stuffed Pork Tenderloin with Chunky Tomato Sauce
Pork Medallions with Spicy Pomegranate-Blueberry Reduction
Skillet-Grilled Ham with Glazed Pineapple
Sweet-Spiced Grilled Lamb Chops
Broiled Lamb Chops with Lemon-Arugula Pesto
Individual Salsa Meat Loaves
Making meat loaf in single-serving portions reduces the cooking time by half and keeps the meat juicy.
Prep: 10 minutes • Cook: 30 minutes
2 large egg whites
1/3 cup quick-cooking oats
1/2 cup plus 2 tablespoons chipotle salsa, divided
1/4 cup ketchup, divided
1 pound ground beef, extra lean
Cooking spray
1. Preheat oven to 350°.
2. Combine egg whites in a large bowl, stirring well with a whisk. Stir in oats, 1/2 cup salsa, and 2 tablespoons ketchup. Add beef; mix well. Divide beef mixture into 4 equal portions, shaping each into an oval-shaped loaf. Coat a foil-lined rimmed baking sheet with cooking spray. Place loaves on prepared pan.
3. Bake at 350° for 30 minutes or until done.
4. Combine remaining 2 tablespoons salsa and remaining 2 tablespoons ketchup in a small bowl; spread mixture evenly over loaves. Yield: 4 servings (serving size: 1 meat loaf).
CALORIES 190 (26% from fat); FAT 6g (sat 2.1g, mono 2.1g, poly 0.7g); PROTEIN 25g; CARB 10.9g; FIBER 1.7g; CHOL 60mg; IRON 2.2mg; SODIUM 548mg; CALC 7mg
serve with
Green Beans with Country Mustard and Herbs
Prep: 2 minutes • Cook: 5 minutes
1 (12-ounce) package trimmed green beans
1 tablespoon butter
2 tablespoons chopped fresh parsley
11/2 teaspoons minced fresh oregano
2 teaspoons whole-grain Dijon mustard
1/4 teaspoon salt
1. Microwave green beans according to package directions.
2. While beans cook, place butter and remaining ingredients in a serving bowl. Add beans; toss gently until butter melts. Yield: 4 servings (serving size: 1/2 cup).
CALORIES 55 (49% from fat); FAT 3g (sat 1.8g, mono 0.8g, poly 0.2g); PROTEIN 1.7g; CARB 6.8g; FIBER 3g; CHOL 8mg; IRON 1mg; SODIUM 232mg; CALC 37mg
Smothered Pepper Steak
To capture all of its saucy flavor, plate this quick weeknight family favorite over hot cooked rice.
Prep: 4 minutes • Cook: 25 minutes
3 tablespoons all-purpose flour
4 (4-ounce) ground sirloin patties
1/4 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
1 (16-ounce) package frozen bell pepper stir-fry (such as Birds Eye)
1 (14.5-ounce) can diced tomatoes with balsamic vinegar, basil, and olive oil (such as Hunt’s), undrained
1 tablespoon low-sodium soy sauce
1. Place flour in a shallow dish. Dredge sirloin patties in flour; sprinkle patties evenly with salt and pepper. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Coat patties with cooking spray. Add patties to pan; cook 3 minutes on each side or until lightly browned.
2. Add stir-fry, tomatoes, and soy sauce to meat in pan; bring to a boil. Reduce heat; simmer 15 minutes or until meat is done and pepper mixture is slightly thick. Yield: 4 servings (serving size: 1 sirloin patty and about 3/4 cup sauce).
CALORIES 246 (28% from fat); FAT 8g (sat 2g, mono 2g, poly 0.5g); PROTEIN 25.1g; CARB 18.2g; FIBER 2g; CHOL 60mg; IRON 2.7mg; SODIUM 785mg; CALC 52mg
serve with
Chocolate-Peppermint Parfaits
Prep: 8 minutes
1 cup coarsely chopped vanilla meringue cookies (such as Miss Meringue; about 4 cookies)
2 cups chocolate low-fat ice cream (such as Edy’s)
1 cup refrigerated canned light whipped topping (such as Reddi-wip)
1/2 cup finely crushed soft peppermint candies
1. Spoon 1/4 cup cookies into each of 4 parfait glasses; top each serving with 1/4 cup ice cream, 2 tablespoons whipped topping, and 1 tablespoon peppermint candies. Repeat layers with remaining ice cream, whipped topping, and peppermint candies. Yield: 4 servings (serving size: 1 parfait).
CALORIES 222 (16% from fat); FAT 4g (sat 2g, mono 0g, poly 0g); PROTEIN 2.1g; CARB 39.3g; FIBER 0g; CHOL 11mg; IRON 0.4mg; SODIUM 57mg; CALC 80mg
Ginger-Lime Beef Stir-Fry
Peppery ginger adds a lively herbal note to this stir-fry. Serve over cellophane noodles.
Prep: 4 minutes • Cook: 5 minutes
1 tablespoon sugar
1 tablespoon grated peeled fresh ginger
2 tablespoons fresh lime juice (about 1 lime)
11/2 teaspoons low-sodium soy sauce
1/4 teaspoon crushed red pepper
1 tablespoon canola oil
12 ounces boneless sirloin steak, cut into thin strips
1/2 cup diagonally cut green onions (optional)
4 lime wedges (optional)
1. Combine first 5 ingredients in a small bowl; stir well with a whisk.
2. Heat canola oil in a large nonstick skillet over medium-high heat. Add steak; cook 4 minutes or until browned, stirring frequently. Remove from heat; drizzle evenly with ginger-lime mixture. Garnish with onions and lime wedges, if desired. Yield: 3 servings (serving size: 2/3 cup).
CALORIES 197 (42% from fat); FAT 9g (sat 2g, mono 4.5g, poly 2g); PROTEIN 22.4g; CARB 5.5g; FIBER 0.1g; CHOL 42mg; IRON 2.8mg; SODIUM 197mg; CALC 16mg
Ginger Look for fresh ginger in the produce section of your supermarket. Choose the freshest, youngest-looking roots you can find because they are more flavorful and tender and less fibrous than old rhizomes.
Orange Beef and Broccoli
For convenience, ask the butcher to cut the steak into thin slices. Round out this restaurant-inspired meal with a side of hot cooked rice and, for dessert, Wasabi Ice Cream with Honey.
Prep: 7 minutes • Cook: 7 minutes
1 (12-ounce) package refrigerated broccoli florets
1/3 cup fat-free, less-sodium beef broth
1/3 cup low-sugar orange marmalade
2 tablespoons low-sodium soy sauce
1/4 teaspoon salt
2 tablespoons cornstarch
1 (1-pound) flank steak, trimmed and cut into thin slices
Cooking spray
1. Microwave broccoli according to package directions.
2. While broccoli cooks, combine broth and next 3 ingredients in a small bowl, stirring with a whisk; set aside.
3. Place cornstarch in a shallow dish. Dredge steak in cornstarch.
4. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steak; sauté 5 minutes or until browned on all sides. Add broth mixture; cook 1 minute or until thick. Stir in broccoli. Serve immediately. Yield: 4 servings (serving size: 1 cup).
CALORIES 238 (25% from fat); FAT 7g (sat 2.4g, mono 2.2g, poly 0.4g); PROTEIN 27.7g; CARB 16.6g; FIBER 2.5g; CHOL 37mg; IRON 2.6mg; SODIUM 570mg; CALC 68mg
serve with
Wasabi Ice Cream with Honey
Prep: 4 minutes • Cook: 4 minutes • Other: 2 hours and 46 minutes
11/2 cups water
3/4 cup sugar
1 tablespoon wasabi paste
4 teaspoons lemon juice
11/4 cups whole milk
3 tablespoons honey
1. Combine 11/2 cups water and sugar in a saucepan; bring to a boil, stirring until sugar dissolves. Remove pan from heat; add wasabi paste and lemon juice, stirring with a whisk. Cover and chill completely.
2. Stir in milk. Pour mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer’s instructions. Spoon ice cream into a freezer-safe container; cover and freeze 1 hour or until firm. Drizzle each serving with honey. Yield: 6 servings (serving size: about 1/2 cup ice cream and 11/2 teaspoons honey).
CALORIES 178 (10% from fat); FAT 2g (sat 1g, mono 0.4g, poly 0.1g); PROTEIN 1.7g; CARB 37.7g; FIBER 0g; CHOL 5mg; IRON 0.1mg; SODIUM 71mg; CALC 59mg
Mongolian Beef
This spicy Asian favorite gets its flavor from hoisin sauce and dark sesame oil. Hoisin sauce is a versatile, sweet-and-spicy condiment that is used in Chinese cooking and dining much the same way Westerners use ketchup. The dark sesame oil imparts a distinctive nutty taste and aroma to the dish. Serve with boil-in-bag jasmine rice and steamed snow peas.
Prep: 4 minutes • Cook: 6 minutes
1 (1-pound) flank steak, trimmed and cut into thin slices
Butter-flavored cooking spray
1/3 cup hoisin sauce
2 tablespoons water
2 teaspoons minced peeled fresh ginger
1 teaspoon bottled minced roasted garlic
2 teaspoons dark sesame oil
1/2 teaspoon crushed red pepper
4 green onions
1. Heat a large nonstick skillet over medium-high heat. Coat steak with cooking spray. Cook steak in pan over medium-high heat 3 minutes or until browned and liquid has almost evaporated, stirring occasionally.
2. While steak cooks, combine hoisin sauce and next 5 ingredients in a small bowl. Cut onions crosswise into 1-inch pieces. Add sauce mixture and onions to meat in pan; cook 1 to 2 minutes or until sauce is slightly reduced (do not overcook meat). Serve immediately. Yield: 4 servings (serving size: about 1/2 cup).
CALORIES 240 (37% from fat); FAT 10g (sat 2.8g, mono 3.4g, poly 2.6g); PROTEIN 25.5g; CARB 11.1g; FIBER 1.1g; CHOL 38mg; IRON 2.2mg; SODIUM 410mg; CALC 45mg
Snow Peas Snow peas are at their best when steamed. To steam them, cook, covered, in a steamer basket or on a rack above boiling water 2 to 3 minutes. Or sauté them in 1 teaspoon oil or cooking spray over medium-high heat 3 to 4 minutes or until crisp-tender.
Mustard-Molasses Flank Steak
Reducing the tangy-sweet marinade for this recipe on the stove top deepens its rich flavor. Use leftovers to top a green salad for lunch the next day.
Prep: 4 minutes • Cook: 10 minutes • Other: 30 minutes
1/3 cup balsamic vinegar
1/4 cup fat-free, less-sodium beef broth
2 tablespoons molasses
2 tablespoons whole-grain Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (1-pound) flank steak, trimmed
Cooking spray
Chopped green onions (optional)
1. Combine first 7 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes.
2. Preheat broiler.
3. Remove steak from bag, reserving marinade. Place steak on a broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness. Remove steak from oven; loosely cover with foil.
4. While steak broils, place reserved marinade in a small nonstick skillet. Bring to a boil; cook until reduced to 1/3 cup (about 6 minutes), stirring occasionally.
5. Cut steak diagonally across the grain into 1/4-inch-thick slices. Drizzle mustard-molasses sauce over steak. Top with onions, if desired. Yield: 4 servings (serving size: 3 ounces steak and about 11/2 tablespoons sauce).
CALORIES 219 (28% from fat); FAT 7g (sat 2.3g, mono 2.2g, poly 0.2g); PROTEIN 25.2g; CARB 12.4g; FIBER 0.3g; CHOL 37mg; IRON 2.6mg; SODIUM 397mg; CALC 60mg
serve with
Sweet Potatoes with Orange-Thyme Butter
Prep: 3 minutes • Cook: 8 minutes
4 (6-ounce) sweet potatoes
2 tablespoons butter, softened
2 teaspoons grated orange rind
1 teaspoon chopped fresh thyme
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1. Scrub potatoes and place in a medium bowl (do not pierce potatoes with a fork). Cover bowl with plastic wrap (do not allow plastic wrap to touch food); vent. Microwave at HIGH 8 minutes or until done.
2. While potatoes cook, combine butter and remaining 4 ingredients in a small bowl.
3. Cut each potato lengthwise; fluff with a fork. Top each potato evenly with butter mixture. Yield: 4 servings (serving size: 1 sweet potato and 21/4 teaspoons butter).
CALORIES 145 (36% from fat); FAT 6g (sat 3.6g, mono 1.5g, poly 0.3g); PROTEIN 2.2g; CARB 21.8g; FIBER 3.6g; CHOL 15mg; IRON 0.8mg; SODIUM 150mg; CALC 44mg
Beer-Braised Beef
An oval 3- to 31/2-quart slow cooker works best for this recipe because of the shape of the meat. If you don’t own an oval slow cooker, cut the meat in half to fit the one you have. Spoon this fork-tender, saucy beef over mashed potatoes.
Prep: 4 minutes • Cook: 8 hours and 7 minutes • Other: 10 minutes
1 cup refrigerated prechopped onion
Cooking spray
1 pound boneless top round steak, trimmed
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained
1/2 cup light beer
2 tablespoons molasses
1/4 teaspoon salt
1. Place onion in a 3- to 31/2-quart electric slow cooker coated with cooking spray.
2. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add steak; cook 3 minutes on each side or until browned. Place steak over onion in cooker; pour tomatoes and beer over steak. Cover and cook on LOW for 8 hours or until steak is very tender.
3. Shred steak with 2 forks in slow cooker; stir in molasses and salt. Let steak stand 10 minutes before serving. Yield: 4 servings (serving size: 1 cup).
CALORIES 265 (28% from fat); FAT 8g (sat 3.1g, mono 3.4g, poly 0.3g); PROTEIN 25.5g; CARB 20.4g; FIBER 1.5g; CHOL 64mg; IRON 3.7mg; SODIUM 514mg; CALC 64mg
serve with
Raspberry-Lemon Parfaits
Prep: 5 minutes • Other: 5 minutes
2 (6-ounce) packages fresh raspberries (about 23/4 cups)
2 tablespoons sugar
2 (6-ounce) cartons lemon meringue light yogurt (such as Yoplait Light Thick and Creamy)
11/2 cups (4 ounces) frozen fat-free whipped topping, thawed
3 cups (1-inch) cubed angel food cake
Raspberries (optional)
1. Combine raspberries and sugar in a medium bowl. Let stand 5 minutes, stirring occasionally.
2. Place yogurt in another bowl; gently fold in whipped topping until combined.
3. Layer about 1/3 cup each angel food cake, raspberry mixture, and yogurt mixture in each of 4 stemmed glasses. Repeat procedure once. Garnish with additional raspberries, if desired. Serve immediately, or chill until ready to serve. Yield: 4 servings (serving size: 1 parfait).
CALORIES 257 (3% from fat); FAT 1g (sat 0.1g, mono 0.1g, poly 0.5g); PROTEIN 5.6g; CARB 56g; FIBER 6g; CHOL 2mg; IRON 0.8mg; SODIUM 327mg; CALC 171mg
Beef Tenderloin Steaks with Red Wine–Mushroom Sauce
Stirring the mushrooms constantly helps release their juices, allowing them to caramelize quickly. Complete the meal with Wedge Salad with Sour Cream–Mustard Seed Dressing or roasted potatoes.
Prep: 1 minute • Cook: 10 minutes
4 (4-ounce) beef tenderloin steaks, trimmed (about 1/2 inch thick)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Butter-flavored cooking spray
1 (8-ounce) package presliced baby portobello mushrooms
1 cup dry red wine
2 tablespoons butter
1 teaspoon minced fresh rosemary
1. Heat a large nonstick skillet over medium-high heat. Sprinkle steaks with salt and pepper; coat with cooking spray. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Transfer steaks to a serving platter; keep warm.
2. Add mushrooms to pan. Coat mushrooms with cooking spray; sauté 3 minutes or until browned. Stir in wine, scraping pan to loosen browned bits. Cook until liquid almost evaporates. Remove pan from heat; add butter and rosemary, stirring until butter melts. Pour sauce over steaks. Yield: 4 servings (serving size: 1 steak and 1/4 cup sauce).
CALORIES 244 (46% from fat); FAT 13g (sat 6g, mono 4g, poly 0.9g); PROTEIN 23.3g; CARB 3.8g; FIBER 0.9g; CHOL 74mg; IRON 1.9mg; SODIUM 235mg; CALC 24mg
serve with
Wedge Salad with Sour Cream–Mustard Seed Dressing
Prep: 6 minutes
1/3 cup reduced-fat sour cream
3 tablespoons water
2 tablespoons light mayonnaise
2 teaspoons whole-grain Dijon mustard
1 garlic clove, minced
1/8 teaspoon salt
1/2 head iceberg lettuce, cut into 4 wedges
1/2 cup diced plum tomato (about 1 tomato)
Freshly ground black pepper
1. Combine first 6 ingredients in a medium bowl, stirring well with a whisk.
2. Place 1 lettuce wedge on each of 4 plates. Drizzle with dressing. Top with tomato and pepper. Yield: 4 servings (serving size: 1 lettuce wedge, about 3 tablespoons dressing, and 2 tablespoons tomato).
CALORIES 73 (63% from fat); FAT 5g (sat 2g, mono 0.7g, poly 2.4g); PROTEIN 1.8g; CARB 5.5g; FIBER 1g; CHOL 13mg; IRON 0.4mg; SODIUM 212mg; CALC 49mg
Seared Beef Tenderloin Steaks with Dark Beer Reduction and Blue Cheese
Dark beer sauce and piquant blue cheese elevate this dish to steak-house quality. Finish cooking the steaks in the oven after searing; place them on the same pan as the Garlic-Herb Steak Fries to save cleanup time.
Prep: 2 minutes • Cook: 13 minutes
2 teaspoons steak rub (such as McCormick Grill Mates)
4 (4-ounce) beef tenderloin steaks, trimmed (about 1 inch thick)
1 teaspoon olive oil
1 (12-ounce) bottle dark lager (such as Michelob AmberBock)
2 tablespoons light brown sugar
2 tablespoons crumbled blue cheese
1. Preheat oven to 450°.
2. Rub steak seasoning over both sides of steaks.
3. Heat olive oil in a large nonstick skillet over medium-high heat. Add steaks; cook 2 minutes on each side or until browned. Remove steaks from pan; place on a baking sheet. Bake at 450° for 4 to 5 minutes or until desired degree of doneness.
4. While steaks bake, combine beer and brown sugar in a medium bowl; add to skillet, scraping pan to loosen browned bits. Cook 6 minutes or until mixture is slightly syrupy and reduced to about 1/4 cup. Serve steaks with reduced sauce; sprinkle evenly with cheese. Yield: 4 servings (serving size: 1 steak, about 11/2 tablespoons sauce, and 11/2 teaspoons cheese).
CALORIES 209 (37% from fat); FAT 8g (sat 3.2g, mono 3.4g, poly 0.4g); PROTEIN 22.7g; CARB 6.2g; FIBER 0g; CHOL 62mg; IRON 1.5mg; SODIUM 362mg; CALC 37mg
serve with
Garlic-Herb Steak Fries
Prep: 4 minutes • Cook: 17 minutes
3 cups (15 ounces) frozen steak fries
1 tablespoon chopped fresh rosemary
1 tablespoon olive oil
1 teaspoon garlic-sea salt blend (such as McCormick)
1. Preheat oven to 450°.
2. Combine all ingredients in a large bowl. Arrange fries in a single layer on a large baking sheet. Bake at 450° for 17 minutes or until lightly browned, stirring once. Yield: 4 servings (serving size: about 3/4 cup).
CALORIES 170 (38% from fat); FAT 7g (sat 2.4g, mono 2.5g, poly 0.5g); PROTEIN 2.6g; CARB 24.2g; FIBER 2.6g; CHOL 0mg; IRON 0.5mg; SODIUM 489mg; CALC 2mg
Slow-Cooker Beef Pot Roast
Pair this home-style favorite with mashed potatoes to soak up the sauce. Leftover meat makes great hot roast beef sandwiches the next day.
Prep: 4 minutes • Cook: 7 hours and 7 minutes
1 (8-ounce) package presliced mushrooms
1 (8-ounce) container refrigerated prechopped green bell pepper
Cooking spray
1/4 cup plus 2 tablespoons ketchup
1/4 cup water
1 tablespoon Worcestershire sauce
1/2 teaspoon black pepper
1/4 teaspoon salt
2 pounds boneless shoulder pot roast
1. Place mushrooms and bell pepper in a 31/2- to 4-quart electric slow cooker coated with cooking spray.
2. Combine ketchup and next 4 ingredients in a small bowl, stirring until blended.
3. Heat a large nonstick skillet over medium-high heat. Coat pan and roast with cooking spray. Cook 3 minutes on each side or until browned. Place roast over vegetables in cooker; pour ketchup mixture over roast. Cover and cook on HIGH for 1 hour. Reduce heat to LOW; cook 6 to 7 hours or until roast is very tender. Serve vegetables and sauce over roast. Yield: 6 servings (serving size: 3 ounces beef and 1/2 cup vegetables and sauce).
CALORIES 228 (31% from fat); FAT 8g (sat 2g, mono 3.1g, poly 0.1g); PROTEIN 31.3g; CARB 7.4g; FIBER 1.1g; CHOL 89mg; IRON 4.2mg; SODIUM 397mg; CALC 21mg
Seared Pork Chops with Spicy Roasted Pepper Sauce
Rather than searing the chops in oil, extra-virgin olive oil is drizzled over the cooked chops just before serving for a boost of flavor. Though not ideal as a cooking fat due to its low smoke point, extra-virgin olive oil has a richer, more complex character than refined varieties. Serve this dish with steamed green beans.
Prep: 2 minutes • Cook: 10 minutes
4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
2 teaspoons 25%-less-sodium Montreal steak seasoning (such as McCormick Grill Mates)
Olive oil-flavored cooking spray
1 cup bottled roasted red bell peppers, drained
1 chipotle chile, canned in adobo sauce
2 tablespoons water
1/2 teaspoon ground cumin
2 teaspoons extra-virgin olive oil
1. Sprinkle pork evenly with steak seasoning. Heat a large nonstick skillet over medium-high heat. Coat pork with cooking spray. Add pork to pan; cook 4 minutes. Turn pork over; cook 3 minutes.
2. While pork cooks, place bell peppers and next 3 ingredients in a blender; process until smooth. When pork is done, remove pan from heat. Remove pork from pan; cover and keep warm.
3. Add bell pepper mixture to pan; return pan to medium heat. Cook 1 to 2 minutes, stirring often. Spoon 2 tablespoons sauce onto each of 4 serving plates. Top each with a pork chop; drizzle with 1/2 teaspoon oil. Yield: 4 servings (serving size: 1 pork chop and 2 tablespoons sauce).
CALORIES 194 (41% from fat); FAT 9g (sat 2.7g, mono 4.7g, poly 0.7g); PROTEIN 23.9g; CARB 1.7g; FIBER 0.3g; CHOL 65mg; IRON 0.8mg; SODIUM 443mg; CALC 27mg
Spiced Pork Chops with Butternut Squash
Don’t reserve pumpkin pie spice for desserts alone; sprinkle this blend of cinnamon, ginger, nutmeg, and allspice on pork chops for a fragrant, home-style dish.
Prep: 4 minutes • Cook: 21 minutes
Cooking spray
4 (4-ounce) boneless center-cut loin pork chops (about 3/4 inch thick)
1 teaspoon pumpkin pie spice
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt, divided
1 butternut squash (about 11/4 pound)
1 cup refrigerated prechopped onion
1/4 cup water
1 tablespoon chopped fresh mint
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle pork evenly with spice, pepper, and 1/8 teaspoon salt. Add pork to pan; sauté 3 to 4 minutes on each side or until done. Remove pork from pan; keep warm.
2. While pork cooks, pierce squash several times with a fork; place on paper towels in microwave oven. Microwave at HIGH 1 minute. Peel squash; cut in half lengthwise. Discard seeds and membrane. Coarsely chop squash.
3. Coat pan with cooking spray. Add squash; cover and cook 7 minutes, stirring occasionally. Add onion; cook, uncovered, 5 minutes, stirring frequently. Add 1/4 cup water; cook until liquid evaporates, scraping pan to loosen browned bits. Remove from heat; stir in 1/8 teaspoon salt and mint. Spoon squash mixture evenly over pork. Yield: 4 servings (serving size: 1 pork chop and 3/4 cup squash).
CALORIES 232 (26% from fat); FAT 7g (sat 2.4g, mono 2.9g, poly 0.5g); PROTEIN 25.6g; CARB 18.2g; FIBER 3.2g; CHOL 65mg; IRON 1.7mg; SODIUM 200mg; CALC 96mg
serve with
Ginger Couscous with Jalapeños and Cilantro
Prep: 2 minutes • Cook: 2 minutes • Other: 5 minutes
2/3 cup uncooked whole wheat couscous
1 jalapeno pepper, seeded and minced
2 tablespoons chopped fresh cilantro
11/2 teaspoons grated peeled fresh ginger
2 teaspoons canola oil
1/4 teaspoon salt
1. Prepare couscous according to package directions for 2 servings, omitting salt and fat. Fluff with a fork; stir in jalapeño pepper and remaining ingredients. Yield: 4 servings (serving size: about 1/2 cup).
CALORIES 92 (26% from fat); FAT 3g (sat 0.2g, mono 1.4g, poly 0.7g); PROTEIN 2.7g; CARB 15.4g; FIBER 2.5g; CHOL 0mg; IRON 0.6mg; SODIUM 146mg; CALC 8mg
Jalapeño Peppers These smooth, dark green chiles become bright red when ripe and can be very hot. As a general rule, the larger the chile, the milder the flavor.
Lemon-Herb Skillet Pork Chops
A squeeze of fresh lemon completes the dish and provides a hint of tartness that enhances the natural mild sweetness of the chops.
Prep: 2 minutes • Cook: 11 minutes
4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
1/2 teaspoon salt
1/2 teaspoon black pepper
3 tablespoons all-purpose flour
3/4 teaspoon dried thyme
3/4 teaspoon paprika
1/4 teaspoon dried rubbed sage
1 tablespoon olive oil
4 lemon wedges
1. Sprinkle both sides of pork evenly with salt and pepper. Combine flour and next 3 ingredients in a shallow dish. Dredge pork in flour mixture.
2. Heat oil in a large nonstick skillet over medium-high heat. Add pork; cook 4 minutes on each side or until pork is done. Serve with lemon wedges. Yield: 4 servings (serving size: 1 pork chop and 1 lemon wedge).
CALORIES 218 (42% from fat); FAT 10g (sat 2.9g, mono 5.4g, poly 1g); PROTEIN 24.7g; CARB 5.9g; FIBER 0.7g; CHOL 65mg; IRON 1.1mg; SODIUM 340mg; CALC 41mg
serve with
Sweet Pea and Bell Pepper Toss
Prep: 1 minute • Cook: 7 minutes
Cooking spray
1 cup refrigerated prechopped onion
1 cup refrigerated prechopped tricolor bell pepper
1 cup frozen petite green peas
1/4 teaspoon salt
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; coat with cooking spray. Cook 2 minutes. Add bell pepper; coat with cooking spray. Cook 3 minutes or until vegetables are tender and lightly browned, stirring frequently.
2. Stir in peas and salt; cook 1 to 2 minutes or until thoroughly heated, stirring frequently. Yield: 4 servings (serving size: 1/2 cup).
CALORIES 34 (5% from fat); FAT 0g (sat 0g, mono 0g, poly 0.1g); PROTEIN 1.4g; CARB 7.5g; FIBER 1.7g; CHOL 0mg; IRON 0.4mg; SODIUM 160mg; CALC 15mg
Curried Pork and Chai Rice
Delight your palate by cooking with chai tea. Chai is a fragrantly spiced, sweetened black tea served in India. It typically includes a combination of cinnamon, cloves, cardamom, and black peppercorns.
Prep: 3 minutes • Cook: 12 minutes • Other: 5 minutes
1 large navel orange
3/4 cup plus 2 tablespoons water
2 spiced chai tea bags
1 cup uncooked instant brown rice
1/2 teaspoon salt, divided
4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
1 teaspoon curry powder
1/4 teaspoon ground cumin (optional)
Cooking spray
1. Grate rind from orange to measure 1 teaspoon. Squeeze juice from orange to measure 6 tablespoons. Combine 2 tablespoons orange juice, 3/4 cup plus 2 tablespoons water, and tea bags in a medium saucepan; bring to a boil. Add rice; cover, reduce heat, and simmer 5 minutes. Remove from heat; let stand, covered, 5 minutes. Remove tea bags; stir in orange rind and 1/4 teaspoon salt.
2. While rice cooks, sprinkle pork evenly with 1/4 teaspoon salt, curry powder, and cumin, if desired. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork; cook 4 minutes on each side or until done. Transfer to a serving platter, and keep warm. Add remaining 4 tablespoons orange juice to pan; cook 1 minute, scraping pan to loosen browned bits or until reduced to 2 tablespoons. Drizzle sauce over pork; serve with rice. Yield: 4 servings (serving size: 1 pork chop and 1/2 cup rice).
CALORIES 254 (26% from fat); FAT 7g (sat 2.4g, mono 2.9g, poly 0.5g); PROTEIN 25.8g; CARB 22.2g; FIBER 2g; CHOL 65mg; IRON 1.1mg; SODIUM 344mg; CALC 43mg
Asiago-Crusted Pork Chops
Asiago cheese—a popular Italian cow’s milk cheese—and crunchy breadcrumbs form a delicate crust on these fork-tender pork chops. Accompany with Broccoli with Sour Cream Sauce for a hearty meal that can be on the table in less than 15 minutes.
Prep: 5 minutes • Cook: 9 minutes
4 (4-ounce) boneless center-cut loin pork chops
1 egg white, lightly beaten
1/2 cup panko (Japanese breadcrumbs)
1/4 cup (1 ounce) grated Asiago cheese
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon extra-virgin olive oil
4 lemon wedges
2 teaspoons chopped fresh thyme
1. Place pork between 2 sheets of plastic wrap; pound to an even thickness (about 1/4 inch) using a meat mallet or a small heavy skillet.
2. Place egg white in a shallow dish. Combine panko, cheese, salt, and pepper in a shallow dish. Dip pork in egg white; dredge in panko mixture, pressing gently with fingers to coat.
3. Heat oil in a large nonstick skillet over medium heat. Add pork; cook 3 to 4 minutes on each side or until lightly browned. Squeeze 1 lemon wedge over each pork chop; sprinkle each evenly with thyme. Yield: 4 servings (serving size: 1 pork chop).
CALORIES 253 (44% from fat); FAT 12g (sat 4.1g, mono 5.4g, poly 1g); PROTEIN 27.4g; CARB 6.2g; FIBER 0.6g; CHOL 71mg; IRON 0.7mg; SODIUM 297mg; CALC 83mg
serve with
Broccoli with Sour Cream Sauce
Prep: 2 minutes • Cook: 6 minutes
1 (12-ounce) package refrigerated broccoli florets
1/3 cup reduced-fat sour cream
2 tablespoons 1% low-fat milk
1 teaspoon Dijon mustard
1/4 teaspoon salt
1. Microwave broccoli according to package directions.
2. While broccoli cooks, combine sour cream and remaining ingredients in a small saucepan. Cook over medium heat until thoroughly heated, stirring frequently (do not boil).
3. Arrange broccoli on a serving plate; drizzle with sauce. Yield: 4 servings (serving size: about 1 cup broccoli and about 11/2 tablespoons sauce).
CALORIES 60 (43% from fat); FAT 3g (sat 1.7g, mono 0g, poly 0.2g); PROTEIN 3.7g; CARB 6.4g; FIBER 2.5g; CHOL 11mg; IRON 0.8mg; SODIUM 214mg; CALC 84mg
Hoisin Pork and Boston Lettuce Wraps
Tender strips of pork, coated with a lime-infused hoisin sauce, are nestled in the delicate folds of soft, buttery Boston lettuce leaves and topped with a crunchy coleslaw. Three wraps are perfect for a light summer meal; individual wraps make excellent appetizers.
Prep: 11 minutes • Cook: 4 minutes
1/3 cup hoisin sauce
1 tablespoon plus 1 teaspoon lime juice
1 tablespoon plus 1 teaspoon water
3 cups packaged cabbage-and-carrot coleslaw
1/2 cup chopped fresh cilantro
1/3 cup unsalted peanuts
Cooking spray
3 (4-ounce) boneless center-cut loin pork chops, cut into 24 thin strips
12 Boston lettuce leaves
1. Combine first 3 ingredients in a small bowl; set aside.
2. Combine coleslaw, cilantro, and peanuts; set aside.
3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork; sauté 4 minutes or until lightly browned. Remove from pan.
4. Arrange 3 lettuce leaves on each of 4 plates. Top each lettuce leaf with 2 slices pork, hoisin-lime sauce, and coleslaw. Yield: 4 servings (serving size: 3 lettuce leaves, 6 slices pork, about 2 tablespoons hoisin-lime sauce, and about 3/4 cup coleslaw).
CALORIES 252 (41% from fat); FAT 12g (sat 2.7g, mono 5.4g, poly 2.6g); PROTEIN 22.2g; CARB 14.9g; FIBER 2.6g; CHOL 49mg; IRON 1.4mg; SODIUM 389mg; CALC 57mg
serve with
Fresh Ginger, Mushroom, and Basil Soup
Prep: 3 minutes • Cook: 6 minutes
Cooking spray
1/2 cup enoki mushrooms
1 tablespoon grated peeled fresh ginger
2 (14-ounce) cans fat-free, less-sodium chicken broth
1 teaspoon low-sodium soy sauce
1/2 cup finely chopped green onions
2 tablespoons chopped fresh basil
1. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add mushrooms and ginger; sauté 2 minutes or until mushrooms are browned. Add chicken broth and soy sauce. Bring to a boil.
2. Remove pan from heat; stir in onions and basil. Serve immediately. Yield: 4 servings (serving size: about 3/4 cup).
CALORIES 76 (1% from fat); FAT 0g (sat 0g, mono 0g, poly 0g); PROTEIN 4.2g; CARB 14.6g; FIBER 0.7g; CHOL 0mg; IRON 0.6mg; SODIUM 651mg; CALC 13mg
Spiced Pork Tenderloin
A marinade of sugar, bourbon, Worcestershire sauce, and ground cinnamon infuses this succulent grilled pork tenderloin. Arrange the sliced pork over a bed of Sweet Pea and Fresh Mint Couscous for a beautiful restaurant-style presentation.
Prep: 2 minutes • Cook: 20 minutes • Other: 13 minutes
2 tablespoons sugar
2 tablespoons bourbon
2 tablespoons Worcestershire sauce
1/2 teaspoon ground cinnamon
1 (1-pound) pork tenderloin, trimmed
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
1. Prepare grill.
2. Combine first 4 ingredients in a large zip-top plastic bag. Add pork to bag; seal and shake well. Let stand 10 minutes, turning frequently.
3. Remove pork from bag, reserving marinade. Sprinkle pork evenly with salt and pepper. Place pork on a grill rack coated with cooking spray; grill 10 minutes on each side or until a thermometer registers 160° (slightly pink), basting with reserved marinade. Remove from grill; let stand 3 minutes before slicing. Yield: 4 servings (serving size: 3 ounces pork).
CALORIES 178 (20% from fat); FAT 4g (sat 1.3g, mono 1.5g, poly 0.3g); PROTEIN 22.5g; CARB 8.2g; FIBER 0.2g; CHOL 63mg; IRON 1.8mg; SODIUM 274mg; CALC 18mg
serve with
Sweet Pea and Fresh Mint Couscous
Prep: 2 minutes • Cook: 2 minutes • Other: 5 minutes
3/4 cup water
1/4 teaspoon salt
1/8 teaspoon ground turmeric
1/2 cup uncooked whole wheat couscous
1/2 cup frozen petite green peas
2 tablespoons chopped fresh mint
1. Combine first 3 ingredients in a medium saucepan. Bring to a boil. Remove from heat; stir in couscous. Cover and let stand 5 minutes.
2. Place peas in mesh strainer. Rinse under warm water; drain well. Add peas and mint to couscous. Toss well with a fork. Yield: 4 servings (serving size: about 1/2 cup).
CALORIES 64 (4% from fat); FAT 0g (sat 0g, mono 0g, poly 0g); PROTEIN 2.8g; CARB 13.4g; FIBER 2.4g; CHOL 0mg; IRON 0.7mg; SODIUM 161mg; CALC 10mg
Pork Tenderloin with Balsamic Onion-Fig Relish
Caramelized onion, balsamic vinegar, and figs combine to create a subtly sweet topping for savory roasted pork. A side of acorn squash, available in peak form throughout the winter, rounds out this hearty meal.
Prep: 4 minutes • Cook: 19 minutes • Other: 5 minutes
1 (1-pound) pork tenderloin, trimmed
1/4 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
8 dried Mission figs
2 tablespoons balsamic vinegar
2 tablespoons water
1 tablespoon low-sodium soy sauce
1 (8-ounce) container refrigerated prechopped onion
1. Preheat oven to 425°.
2. Sprinkle pork evenly with salt and pepper; coat with cooking spray. Heat a medium-sized cast-iron skillet or other ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add pork; cook 4 minutes or until browned on all sides, turning occasionally.
3. While pork browns, coarsely chop figs. Combine vinegar, 2 tablespoons water, and soy sauce in a small bowl. When pork is browned, remove pan from heat. Add figs, onion, and vinegar mixture to pan, stirring to loosen browned bits.
4. Bake, uncovered, at 425° for 15 minutes or until a thermometer registers 160° (slightly pink). Stir onion mixture; cover pan loosely with foil. Let stand 5 minutes before slicing. Yield: 4 servings (serving size: 3 ounces pork and 1/4 cup relish).
CALORIES 256 (15% from fat); FAT 4g (sat 1.4g, mono 1.6g, poly 0.5g); PROTEIN 24.6g; CARB 30.6g; FIBER 4.6g; CHOL 63mg; IRON 2.1mg; SODIUM 349mg; CALC 81mg
serve with
Acorn Squash with Butter Sauce
Prep: 2 minutes • Cook: 12 minutes
1 acorn squash (about 11/2 pounds)
1/3 cup water
1 tablespoon butter
2 tablespoons maple syrup
1/4 teaspoon ground nutmeg
1/8 teaspoon salt
1. Pierce squash several times with a sharp knife; place on paper towels in microwave oven. Microwave at HIGH 1 minute. Cut squash in half lengthwise. Discard seeds and membrane. Cut each squash half lengthwise into 4 wedges. Pour 1/3 cup water into an 11 x 7–inch baking dish. Place squash, cut sides up, in pan. Cover with plastic wrap, turning back 1 corner to vent (do not allow plastic wrap to touch food). Microwave at HIGH 10 minutes or until tender.
2. Place butter in a small microwave-safe bowl. Cover and microwave at HIGH 20 seconds or until butter melts. Stir in syrup, nutmeg, and salt. Spoon sauce over squash wedges. Yield: 4 servings (serving size: 2 squash wedges and about 2 teaspoons sauce).
CALORIES 120 (23% from fat); FAT 3g (sat 1.9g, mono 0.8g, poly 0.2g); PROTEIN 1.4g; CARB 24.5g; FIBER 2.6g; CHOL 8mg; IRON 1.3mg; SODIUM 99mg; CALC 64mg
Sherried Pineapple Pork Tenderloin
Impress your guests with this company-worthy main dish served alongside a colorful slaw.
Prep: 1 minute • Cook: 29 minutes • Other: 3 minutes
1/2 teaspoon black pepper
1 (1-pound) pork tenderloin, trimmed
Cooking spray
1 (6-ounce) can pineapple juice
2 tablespoons sugar
2 tablespoons dry sherry
1 tablespoon low-sodium soy sauce
1. Sprinkle pepper evenly over pork.
2. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray; add pork. Cook pork 3 to 4 minutes or until browned, turning occasionally. Reduce heat to medium-low; cover and cook 10 minutes. Turn pork over; cook 10 minutes or until a thermometer registers 160° (slightly pink).
3. Place pork on a cutting board; let stand 3 minutes. Cut into 1/4-inch-thick slices.
4. While pork stands, combine pineapple juice and remaining 3 ingredients; add to pan drippings. Bring to a boil; boil 5 minutes or until liquid is reduced to 1/4 cup. Spoon sauce over pork slices. Yield: 4 servings (serving size: 3 ounces pork and 1 tablespoon sauce).
CALORIES 190 (18% from fat); FAT 4g (sat 1.3g, mono 1.5g, poly 0.3g); PROTEIN 22.8g; CARB 13.5g; FIBER 0.1g; CHOL 63mg; IRON 1.3mg; SODIUM 243mg; CALC 6mg
serve with
Red Cabbage and Carrot Slaw
Prep: 6 minutes
2 cups matchstick-cut carrots
3/4 cup very thinly sliced red cabbage
1/2 cup refrigerated prechopped tricolor bell pepper
3 tablespoons unsalted, dry-roasted peanuts
2 tablespoons cider vinegar
1 teaspoon grated peeled fresh ginger
1/8 teaspoon salt
1. Combine all ingredients in a medium bowl, tossing gently to coat. Yield: 4 servings (serving size: 3/4 cup).
CALORIES 100 (32% from fat); FAT 3g (sat 0.5g, mono 1.7g, poly 1.1g); PROTEIN 2.4g; CARB 16.1g; FIBER 1.9g; CHOL 0mg; IRON 0.5mg; SODIUM 78mg; CALC 20mg
Spinach, Pesto, and Feta–Stuffed Pork Tenderloin with Chunky Tomato Sauce
Canned tomatoes spiked with balsamic vinegar and basil roast with the pork to create an easy sauce. Hot cooked orzo soaks up the juices.
Prep: 9 minutes • Cook: 22 minutes • Other: 5 minutes
1 (1-pound) pork tenderloin, trimmed
1/4 cup sun-dried tomato pesto (such as Classico)
1 cup baby spinach
1/4 cup (1 ounce) crumbled feta cheese with basil and sun-dried tomatoes
Olive oil-flavored cooking spray
1/4 teaspoon black pepper
1 (14.5-ounce) can diced tomatoes with balsamic vinegar, basil, and olive oil (such as Hunt’s), undrained
1. Preheat oven to 500°.
2. Cut pork lengthwise, cutting to, but not through, other side. Open halves, laying pork flat. Place pork halves between 2 sheets of heavy-duty plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Spread pesto evenly down length of tenderloin; top with spinach and feta. Close tenderloin; secure at intervals with wooden picks (about 12). Place pork in a 13 x 9–inch baking pan coated with cooking spray. Coat pork with cooking spray; sprinkle evenly with pepper. Pour tomatoes around pork in pan.
3. Bake at 500° for 22 minutes or until a thermometer registers 160° (slightly pink). Let stand 5 minutes. Discard wooden picks; cut pork into 8 slices. Serve roasted tomatoes over pork. Yield: 4 servings (serving size: 3 ounces pork and about 1/3 cup tomato sauce).
CALORIES 240 (36% from fat); FAT 10g (sat 2.7g, mono 2.7g, poly 1.2g); PROTEIN 25.7g; CARB 9.7g; FIBER 1g; CHOL 69mg; IRON 2.3mg; SODIUM 702mg; CALC 83mg
Pork Medallions with Spicy Pomegranate-Blueberry Reduction
The smokiness of chipotle chiles complements the concentrated sweetness of pomegranate and blueberry juices in this tender entrée.
Prep: 2 minutes • Cook: 11 minutes
1 (1-pound) pork tenderloin, cut crosswise into 3/4-inch round slices
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
Butter-flavored cooking spray
1/4 cup water
1/3 cup frozen pomegranate-blueberry juice concentrate (such as Old Orchard), undiluted
11/2 teaspoons minced chipotle chiles, canned in adobo sauce
1. Heat a large nonstick skillet over medium-high heat. While pan heats, pound pork slices slightly with the heel of your hand or a meat mallet; sprinkle with garlic powder, salt, and pepper. Coat pork with cooking spray.
2. Cook pork 3 minutes on each side or until desired degree of doneness (do not overcook). Remove pork from pan; place on a serving platter. Add 1/4 cup water to pan, scraping pan to loosen browned bits. Stir in juice concentrate and chipotle chiles. Reduce heat to medium; simmer 3 to 4 minutes or until slightly syrupy.
3. Return pork and juices to pan, turning pork to coat. Serve pork with sauce. Yield: 4 servings (serving size: 3 ounces pork and about 1 tablespoon sauce).
CALORIES 147 (25% from fat); FAT 4g (sat 1.3g, mono 1.5g, poly 0.3g); PROTEIN 22.5g; CARB 3.3g; FIBER 0.2g; CHOL 63mg; IRON 1.2mg; SODIUM 206mg; CALC 7mg
serve with
Balsamic and Blue Salad
Prep: 4 minutes
3 tablespoons fat-free balsamic vinaigrette (such as Girard’s)
1 tablespoon honey
1 (5-ounce) package spring mix salad greens (such as Fresh Express)
1 cup halved grape tomatoes (about 5 ounces)
2 tablespoons thinly sliced green onions
1/8 teaspoon freshly ground black pepper
1/4 cup (1 ounce) crumbled blue cheese (such as Maytag)
1. Combine vinaigrette and honey in a large bowl. Add spring mix, tomatoes, and onions; toss well to coat. Sprinkle with pepper and cheese; toss gently. Yield: 4 servings (serving size: about 11/2 cups).
CALORIES 69 (34% from fat); FAT 3g (sat 1.6g, mono 0.7g, poly 0.1g); PROTEIN 2.8g; CARB 9.6g; FIBER 1.3g; CHOL 6mg; IRON 0.7mg; SODIUM 279mg; CALC 71mg
Skillet-Grilled Ham with Glazed Pineapple
A dash of curry and a maple syrup glaze transform pineapple into an elegant topping for ham. Steam asparagus or green beans for a quick side.
Prep: 1 minute • Cook: 12 minutes
Cooking spray
1 (1-pound) slice 25%-less-sodium ham (about 1/2 inch thick), cut into 4 pieces
2 cups refrigerated prechopped fresh pineapple, cut into bite-sized pieces
2 tablespoons maple syrup
1/2 teaspoon curry powder
1 tablespoon butter
1 tablespoon dark brown sugar
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham; cook 3 to 4 minutes on each side or until browned. Remove from pan; keep warm.
2. Combine pineapple, syrup, and curry powder; toss well.
3. Melt butter in pan over medium heat; add pineapple mixture. Cook 4 minutes or until pineapple is tender, stirring frequently. Add brown sugar; cook 1 minute or until sugar melts. Serve glazed pineapple over ham. Yield: 4 servings (serving size: 3 ounces ham and about 1/2 cup glazed pineapple).
CALORIES 278 (49% from fat); FAT 15g (sat 5.9g, mono 7.9g, poly 1.2g); PROTEIN 18g; CARB 24.1g; FIBER 1.2g; CHOL 62mg; IRON 1mg; SODIUM 1,130mg; CALC 22mg
Pineapple The flavor of pineapple is a delicate balance between sweet and tart. Purchase pineapple that is heavy for its size. To store, refrigerate fresh pineapple, tightly wrapped, for two to three days. Avoid fruit that has dark, mushy spots or a woody-looking or whitish appearance.
Sweet-Spiced Grilled Lamb Chops
On cold days when you don’t want to brave the outdoor grill, broil these lamb chops in the oven instead.
Prep: 2 minutes • Cook: 8 minutes
3/4 teaspoon ground cinnamon
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground allspice
1/4 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon ground red pepper
8 (4-ounce) lamb loin chops, trimmed (about 1 inch thick)
Cooking spray
Lime wedges (optional)
1. Prepare grill.
2. Combine first 6 ingredients in a small bowl. Rub mixture evenly over lamb. Place lamb on a grill rack coated with cooking spray. Grill 4 to 5 minutes on each side or until desired degree of doneness. Serve with lime wedges, if desired. Yield: 4 servings (serving size: 2 lamb chops).
CALORIES 209 (40% from fat); FAT 9g (sat 3.3g, mono 4.1g, poly 0.6g); PROTEIN 28.7g; CARB 0.7g; FIBER 0.4g; CHOL 90mg; IRON 2.1mg; SODIUM 153mg; CALC 26mg
serve with
Bulgur-Golden Raisin Pilaf
Prep: 3 minutes • Cook: 11 minutes • Other: 2 minutes
1 cup water
1/2 cup bulgur wheat with soy grits hot cereal (such as Hodgson Mill)
1/2 cup golden raisins
1/4 teaspoon crushed red pepper
1/4 cup slivered almonds, toasted
2 teaspoons butter
1/4 teaspoon salt
1. Combine first 4 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 8 minutes or until water is almost absorbed.
2. Remove from heat; stir in remaining ingredients. Let stand, uncovered, 2 minutes. Yield: 4 servings (serving size: 1/2 cup).
CALORIES 176 (31% from fat); FAT 6g (sat 1.5g, mono 2.7g, poly 0.9g); PROTEIN 7.2g; CARB 28.8g; FIBER 3.2g; CHOL 5mg; IRON 1.6mg; SODIUM 161mg; CALC 49mg
Broiled Lamb Chops with Lemon-Arugula Pesto
Arugula is used for the pesto instead of the traditional basil to give this bright green sauce a hint of peppery flavor. The chops and carrots can broil at the same time, allowing you to get dinner on the table even faster.
Prep: 3 minutes • Cook: 10 minutes
8 (4-ounce) lean lamb loin chops, trimmed
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
Cooking spray
1 lemon
1 tablespoon pine nuts, toasted
2 garlic cloves
4 cups baby arugula leaves
2 teaspoons olive oil
2 tablespoons water
1. Preheat broiler.
2. Sprinkle lamb evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Arrange lamb in a single layer on a broiler pan coated with cooking spray; broil 5 to 6 minutes on each side or until desired degree of doneness.
3. While lamb broils, grate 1 teaspoon lemon rind; squeeze juice from lemon to measure 2 teaspoons.
4. Place pine nuts and garlic in a blender or food processor; process until minced. Add lemon rind, lemon juice, arugula, oil, 2 tablespoons water, 1/4 teaspoon salt, and 1/4 teaspoon pepper; process until smooth. Serve with lamb. Yield: 4 servings (serving size: 2 lamb chops and 2 tablespoons pesto).
CALORIES 249 (48% from fat); FAT 13g (sat 3.8g, mono 6.1g, poly 1.7g); PROTEIN 29.5g; CARB 2g; FIBER 0.6g; CHOL 90mg; IRON 2.4mg; SODIUM 376mg; CALC 55mg
serve with
Honey-Roasted Carrots
Prep: 3 minutes • Cook: 16 minutes
1 (12-ounce) package carrot sticks (about 3 cups)
Cooking spray
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon butter, melted
1 tablespoon brown sugar
1 tablespoon honey
2 teaspoons chopped fresh parsley
1. Preheat broiler.
2. Arrange carrot sticks on a jelly-roll pan coated with cooking spray. Coat carrots with cooking spray. Sprinkle evenly with salt and pepper, tossing to coat.
3. Broil 14 minutes or until carrots begin to brown, stirring once.
4. While carrots broil, combine butter, brown sugar, and honey in a small bowl. Pour butter mixture over carrots, tossing to coat. Broil 2 minutes or until carrots are browned and tender. Sprinkle with parsley. Yield: 4 servings (serving size: 3/4 cup).
CALORIES 85 (33% from fat); FAT 3g (sat 1.8g, mono 0.8g, poly 0.2g); PROTEIN 0.9g; CARB 14.9g; FIBER 2.5g; CHOL 8mg; IRON 0.4mg; SODIUM 226mg; CALC 33mg