Classic Grilled Cheese
NOTE: Cheesy!
Filet Mignon with Spiced Pepper Crust
Maple Glazed Pork Loin
NOTE: How to Sauté the Right Way
Pan Grilled Beef with Mushroom Gravy
Pepper Crushed Beef Tenderloin with Horseradish Sauce
Spiced Beef Stew with Dried Fruits
Slow Cooked BBQ Chicken
NOTE: A Few Great Tips for Everyday American Cooking
SERVES 4 SERVING SIZE 1 sandwich PREPARATION TIME 10 minutes COOK TIME 10 minutes
One of my dear husband’s favorite foods is a good old BBQ beef sandwich. I don’t prepare a lot of beef dishes in my home, but when I can manipulate something he loves into something much lower in fat, salt, and sugar, I’m going to do it for him!
1/2 cup low-sodium ketchup
1 tablespoon red wine vinegar
2 teaspoons brown sugar
1/2 teaspoon ground ginger
1/2 teaspoon chili powder
1/2 teaspoon Dijon mustard
1/2 teaspoon liquid smoke
8 ounces lean sirloin steak, trimmed of excess fat
4 small whole-wheat hamburger buns, split and toasted
1 In a saucepan, combine the ketchup, vinegar, brown sugar, ginger, chili powder, mustard, and liquid smoke. Bring to a gentle boil, lower the heat, and simmer for 10 minutes.
2 Preheat an oven broiler or prepare an outdoor grill with the heat set to medium-high. Add the steak to a foillined broiler tray or set the steak on a well-oiled grilled rack. Brush one side of the steak with the BBQ sauce and broil or grill for about 5 minutes. Turn the steak over and brush on more of the sauce. Broil or grill an additional 4–5 minutes or until desired doneness. Reserve any remaining sauce for passing at the table.
3 Remove the steak from the broiler or grill to a carving board. Let the steak rest for 10 minutes. Thinly slice the steak on a bias. Place the steak on the bottom half of each bun. Top with the remaining bun half. Eat with a fork if necessary.
EXCHANGES/CHOICES
2 Starch
2 Lean Meat
Calories 235
Calories from Fat 40
Total Fat 4.5 g
Saturated Fat 1.2 g
Trans Fat 0.1 g
Cholesterol 20 mg
Sodium 255 mg
Total Carbohydrate 35 g
Dietary Fiber 4 g
Sugars 14 g
Protein 15 g
SERVES 8 SERVING SIZE 1 open-faced sandwich PREPARATION TIME 15 minutes COOK TIME 20 minutes
OK, so time for a confession. While we always had home-cooked meals, we also always had a can of Sloppy Joe mix tucked into the corner of the pantry for when we got lazy. Knowing now that processed foods are not healthy, I developed these Chicken Joes with all the same taste of the Sloppy Joes of childhood. With extra vegetables, this version makes the grade.
3/4 pound ground chicken
1 small onion, minced
2 cloves garlic, minced
1 teaspoon chili powder
1/2 teaspoon paprika
salt, to taste
pepper, to taste
1 red or green pepper, chopped
3/4 cup diced zucchini
1 14 1/2-ounce can diced tomatoes, drained
1/2 cup bottled BBQ sauce (look for a brand with the lowest amount of sugar)
4 toasted whole-wheat hamburger buns
1 In a large skillet, cook the ground chicken, onion, garlic, chili powder, paprika, salt, and pepper over medium heat until meat is browned, about 5–6 minutes.
2 Add in the green or red pepper and zucchini and cook over low heat for about 5 minutes, until vegetables are tender. Add the diced tomatoes and BBQ sauce and simmer for 10 minutes.
3 Serve the mixture over half of a toasted bun.
EXCHANGES/CHOICES
1 Starch
1 Med-Fat Meat
Calories 145
Calories from Fat 40
Total Fat 4.5 g
Saturated Fat 1.2 g
Trans Fat 0.0 g
Cholesterol 30 mg
Sodium 340 mg
Total Carbohydrate 17 g
Dietary Fiber 3 g
Sugars 6 g
Protein 10 g
SERVES 12 SERVING SIZE 1 (3 × 3-inch) square PREPARATION TIME 40 minutes COOK TIME 30 minutes
There is nothing more comforting than chicken and veggies in a lusciously thick sauce topped with a flaky crust. The earthy aroma of this dish will fill your kitchen and call everyone to dinner. The secret to this ultimate comfort food? By using butter-flavored spray and phyllo dough we slash all the saturated fat and calories found in a typical pie crust topping. The phyllo dough topping is infinitely more interesting than a standard crust.
1 pound boneless skinless chicken breasts, diced into 1/2-inch pieces
1 1/2 teaspoon garlic powder
freshly ground black pepper, to taste
2 cups fat-free, reduced-sodium chicken broth
1/2 cup water
1 teaspoon olive oil
10 ounces cremini mushrooms, cut into 1/2-inch pieces (about 3 cups)
1 garlic clove, finely chopped
kosher or sea salt, to taste
1 pound small red potatoes, unpeeled and cut into quarters
5 sprigs fresh thyme
3 medium (1 cup total) carrots, diced into 1/2-inch pieces
1 large (2 cups total) onion, diced
1 1/2 cups 1% milk
1/2 cup half-and-half
6 tablespoons flour
8 ounces frozen peas
1/2 cup minced flat leaf parsley
8 sheets (9 × 14-inch) phyllo dough
butter-flavored spray
1 Preheat the oven to 400°F. Season the diced chicken with garlic powder and freshly ground pepper and set aside. In a 2-quart saucepan, bring the chicken stock and water to a boil.
2 Meanwhile, heat the olive oil in a medium skillet and add the mushrooms and garlic. Season lightly with salt and pepper. Cook for 5 minutes or until mushrooms are soft. Once the mushrooms soften, set them aside in a bowl. Strain any liquid from the mushrooms.
3 Add in the potatoes and thyme leaves and lower the heat to medium. Simmer the potatoes for about 8 minutes until tender. With a slotted spoon, remove the potatoes and thyme to a bowl. Discard the thyme leaves. Add the carrots and onions to the stock and simmer for 4 minutes. With a slotted spoon remove the carrots and onions to the same bowl with the potatoes.
4 Add the chicken to the stock and simmer the chicken for 3 minutes. With a slotted spoon, remove the chicken to the same bowl with the vegetables. Reduce the stock until reduced to 1/2 cup, about 10 minutes.
5 Meanwhile, whisk the milk, half-and-half, and flour together in a bowl until very smooth. When the stock is reduced, slowly add the milk mixture to the stock, constantly stirring until thickened, but smooth. Add the sauce to the vegetables and season with salt and pepper. Add in the reserved mushrooms, peas, and parsley, and mix well.
6 Pour the mixture into a 9 × 13-inch pan. Set aside.
7 Spread one sheet of phyllo out onto a very lightly floured surface. Be sure to cover the remaining sheets of phyllo with a towel to avoid exposing to air. The phyllo will crack if exposed. Coat with the butter spray. Add another sheet of phyllo on top of the first sheet and coat with spray. Repeat this process until all 8 sheets are used.
8 Carefully lift the phyllo dough stack and place over the chicken vegetable filling. Tuck the edges under. With a sharp knife, make 3 diagonal slashes across the top of the dough. This will allow steam to escape.
9 Bake the chicken pot pie, uncovered, for about 30 minutes until the top is puffed and golden brown. Remove from the oven and let stand for about 5 minutes. Cut into squares.
EXCHANGES/CHOICES
1 1/2 Starch
1 Vegetable
1 Lean Meat
Calories 180
Calories from Fat 20
Total Fat 2.5 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Cholesterol 25 mg
Sodium 180 mg
Total Carbohydrate 26 g
Dietary Fiber 3 g
Sugars 5 g
Protein 13 g
SERVES 12 SERVING SIZE about 3 ounces PREPARATION TIME 10 minutes COOK TIME 10 minutes
By combining three different ground meats, this classic meatloaf stays extra moist. Baking without a pan ensures that the sides will be crusty and full of flavor, a texture that is far more appealing than meatloaf that tastes steamed when put into a loaf pan. This free-formed meatloaf is sure to be a family favorite.
cooking spray
1 1/2 teaspoons olive oil
1 cup finely chopped onion
2 garlic cloves, minced
3/4 pound 93–98% extra lean ground beef
3/4 pound ground lean pork
3/4 pound ground veal
1/2 cup tomato ketchup
1 tablespoon Dijon mustard
1 1/2 teaspoons Worcestershire sauce
3/4 cup fresh breadcrumbs (preferably made from Italian bread)
1 egg
1/2 cup finely minced parsley
kosher salt, to taste
freshly ground black pepper, to taste
1 Preheat the oven to 350°F. Coat a large baking sheet with cooking spray and set aside.
2 Heat the olive oil in a large skillet over medium heat. Add the onion and sauté for 4 minutes. Add in the garlic and sauté for 1 minute. Add the onions and garlic to a large mixing bowl.
3 Add the remaining ingredients to the bowl and mix well with your hands, but don’t over handle the meat. The mixture should just be combined.
4 Turn the meat mixture onto the prepared baking sheet. Form the mixture into a large oval loaf.
5 Bake the meatloaf for 50 minutes to 1 hour until the internal temperature reaches 160. The meatloaf should be nicely browned and the edges should look crusty. If desired, broil the meatloaf for a few minutes to enhance the color.
6 Remove the meatloaf from the oven and let rest for 15 minutes before slicing.
EXCHANGES/CHOICES
1/2 Carbohydrate
2 Lean Meat
Calories 130
Calories from Fat 35
Total Fat 4.0 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Cholesterol 65 mg
Sodium 210 mg
Total Carbohydrate 6 g
Dietary Fiber 0 g
Sugars 3 g
Protein 16 g
SERVES 2 SERVING SIZE 1/2 sandwich PREPARATION TIME 5 minutes COOK TIME 4–6 minutes
I polled my family and friends by asking, “What is your favorite comfort food?” The unanimous answer was grilled cheese, so I had to include it here. Along with the basic recipe, I’ve added a few special toppings so that you can turn this classic sandwich into something memorable. Add Creamy Tomato Soup, share with a friend, and enter comfort food heaven!
BASIC SANDWICH
cooking spray (original or butter flavored)
2 slices whole-wheat bread (regular or light wheat)
2 ounces lower-fat cheese (such as Cabot’s 75% reduced-fat cheddar)
OPTIONAL TOPPINGS
(pick one or a combination)
1 teaspoon sundried tomato, minced
1 tablespoon goat cheese (if using, only use 1 slice regular cheese in the basic sandwich)
jalapeño peppers, to taste
1 ounce (1 slice) prosciutto or any other ham
sliced tomato
1 Assemble sandwich with 2 slices of cheese and selected toppings, if any.
2 Preheat a nonstick pan on medium-low heat for 30 seconds. Spray the bottom of the pan with cooking spray and toast the sandwich on one side for 2–3 minutes until the bread is browned. Press down on the sandwich occasionally with a spatula.
3 Flip the sandwich, and toast for another 2–3 minutes until the second side is browned and the cheese is adequately melted.
4 Cut sandwich in half and serve immediately.
EXCHANGES/CHOICES
1 Starch
1 Lean Meat
Calories 130
Calories from Fat 30
Total Fat 3.5 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Cholesterol 10 mg
Sodium 330 mg
Total Carbohydrate 12 g
Dietary Fiber 2 g
Sugars 2 g
Protein 13 g
SERVES 13 SERVING SIZE 1/2 cup PREPARATION TIME 40 minutes COOK TIME 20 minutes
You wouldn’t believe it but this Mac ’n’ Cheese has no butter in it at all. By infusing the milk with an onion, bay leaf, and peppercorns, the sauce has wonderful flavor, so there’s no need for added fat. This Mac ’n’ Cheese will be a hit with kids and adults, too. For a classic look use yellow cheddar; for a more sophisticated style use white cheddar.
2 3/4 cups 1% milk, divided
1/4 cup half-and-half
1/2 large onion, peeled and thinly sliced
1 bay leaf
5 whole peppercorns
12 ounces elbow macaroni
3 tablespoons cornstarch
1/2 teaspoon dry mustard
1 1/2 cups finely shredded reduced-fat extra sharp cheddar cheese (white or yellow)
1 tablespoon freshly grated Parmesan cheese
1 teaspoon salt
1/2 teaspoon fresh ground black pepper
TOPPING
3/4 cup fresh breadcrumbs (preferably made from Italian bread, but whole-wheat bread is fine)
2 teaspoons olive oil
1 Preheat the oven to 375°F. Coat an 8 × 8-inch square baking pan with cooking spray.
2 In a heavy bottomed 2-quart saucepan, combine 2 cups milk, half-and-half, onion, bay leaf, and peppercorns. Bring to a light boil, lower the heat, and simmer on medium-low heat for 20 minutes to allow the onion and spices to infuse into the milk. Using a strainer, strain the infused milk from the onion and spices and return the strained milk to the saucepan.
3 While the milk is simmering, bring a pot of salted water to a boil. Add the elbow macaroni and cook for 4–5 minutes. (This is less time than the package directions. You want the macaroni undercooked. This prevents the pasta from becoming too mushy in the casserole.) Drain, add to a large bowl, and set aside.
4 In a medium bowl, mix the remaining 3/4 cup of milk with the cornstarch. Whisk until well combined. Add half the milk mixture in the saucepan to the milk cornstarch mixture in the bowl and whisk for 1 minute. Add the milk cornstarch mixture back into the saucepan. Bring the entire milk mixture to a boil on medium-high heat. Lower the heat to medium and cook until thickened, about 5–7 minutes. Mixture will still be on the thin side. Reduce the heat to low and simmer for 4–5 minutes.
5 Remove the pot from the stove. Whisk in the dry mustard, cheeses, salt, and pepper. Add the cheese sauce to the pasta and mix well. The mixture should look soupy.
6 Pour the macaroni and cheese mixture into the prepared pan. Combine the fresh breadcrumbs and olive oil in a small bowl and mix well. Sprinkle the top of the macaroni and cheese with the bread topping. Bake for 20–25 minutes until topping is light brown and macaroni and cheese is bubbly.
EXCHANGES/CHOICES
2 Starch
1 Lean Meat
Calories 185
Calories from Fat 40
Total Fat 4.5 g
Saturated Fat 2.3 g
Trans Fat 0.0 g
Cholesterol 10 mg
Sodium 300 mg
Total Carbohydrate 26 g
Dietary Fiber 1 g
Sugars 3 g
Protein 10 g
SERVES 8 SERVING SIZE 3/4 cup PREPARATION TIME 10 minutes COOK TIME 7 minutes
Don’t even think about stopping off at a fast food restaurant when you want a taco salad. Make it yourself. Although taco salad may seem more Mexican than American, I include it here in American Classics because it’s a quick, easy meal that’s become popular in the U.S.
2 teaspoons olive oil
1 pound 95–96% lean beef
1/2 cup minced onions
1 tablespoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 cup commercially prepared hot or mild salsa
6 cups shredded lettuce
2 small tomatoes, diced
1/2 large avocado, diced
36 baked tortilla chips
1 Heat the olive oil in a large skillet over medium-high heat. Add the beef and onions and sauté for 2 minutes. Add in the chili powder, cumin, and coriander and sauté until beef is cooked through. Drain any excess fat. Add in the salsa.
2 For each serving, top 3/4 cup of the lettuce with some of the meat mixture, tomatoes, avocado, and tortilla chips.
EXCHANGES/CHOICES
1/2 Starch
1 Vegetable
1 Lean Meat
1 Fat
Calories 155
Calories from Fat 65
Total Fat 7.0 g
Saturated Fat 1.8 g
Trans Fat 0.1 g
Cholesterol 35 mg
Sodium 160 mg
Total Carbohydrate 10 g
Dietary Fiber 3 g
Sugars 2 g
Protein 13 g
SERVES 4 SERVING SIZE 4 ounces PREPARATION TIME 10 minutes COOK TIME 15 minutes
Filet Mignon with Spiced Pepper Crust
This is how to cook a piece of beef: In its simplest form, unadorned, and with flavor in every bite. Pan searing is one of the best ways to control the cooking time on the beef. It’s the way I teach beginner cooks how to get meat right every time. Just purchase the best quality beef you can afford and this steak is nothing less than spectacular.
1 tablespoon cracked black pepper
1/2 teaspoon garlic powder
1/8 teaspoon kosher salt
2 teaspoons brandy
4 (4 ounces each) filet mignons, trimmed of fat
high heat canola oil cooking spray
1 Combine the pepper, garlic powder, salt, and brandy. Rub on one side of each filet.
2 Coat a large skillet (preferably cast iron) with high heat canola oil cooking spray. Heat the skillet to high heat. Add the filets, pepper mixture side down. Sprinkle the remaining pepper mixture over the other side of the filets. Sear the filets on one side for about 6–7 minutes. Turn the steaks over and continue searing about 5 minutes, turning down the heat to medium high, if necessary. Cook the steaks according to your preference.
EXCHANGES/CHOICES
3 Lean Meat
Calories 150
Calories from Fat 55
Total Fat 6.0 g
Saturated Fat 2.2 g
Trans Fat 0.0 g
Cholesterol 60 mg
Sodium 105 mg
Total Carbohydrate 1 g
Dietary Fiber 1 g
Sugars 0 g
Protein 21 g
SERVES 4 SERVING SIZE 1 burger PREPARATION TIME 10 minutes COOK TIME 10 minutes
I had to do a burger for American classics, but I decided to try lamb burgers instead of a traditional beef burger. With a few exotic spices, this might start a new trend in burgers. As a matter of fact, I have seen more and more trendy restaurants serve lamb burgers, so I guess I am not too far off the mark!
1 pound lean ground lamb
1/2 cup minced cilantro
2 tablespoons minced red onion
2 tablespoons fat-free feta cheese
1/2 teaspoon cumin
1/4 teaspoon coriander
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
1 In a medium bowl, mix together all ingredients, just until combined. (Avoid over handling the meat.) Gently form into 4 patties.
2 Grill or broil the patties 6 inches from the heat source for about 4–5 minutes per side.
3 Serve on a toasted bun with lettuce and tomato, if desired.
EXCHANGES/CHOICES
4 Lean Meat
Calories 180
Calories from Fat 65
Total Fat 7.0 g
Saturated Fat 3.0 g
Trans Fat 0.0 g
Cholesterol 85 mg
Sodium 355 mg
Total Carbohydrate 2 g
Dietary Fiber 0 g
Sugars 1 g
Protein 26 g
SERVES 4 SERVING SIZE 4 ounces beef, 1 cup salad PREPARATION TIME 10 minutes COOK TIME 12 minutes
Comfort food is not just limited to cold wintry nights. In the summer, the smokiness of this beef cooking on the outdoor grill might mean you have to comfort all the neighbors!
RUB
1 tablespoon chili powder
2 teaspoons dried oregano
1 teaspoon dried thyme
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1 pound boneless beef top sirloin steak
SALAD
1 cup frozen yellow corn, thawed
1 red pepper, sliced into thin strips
1/2 red onion, thinly sliced
1 tablespoon minced parsley
2 tablespoons olive oil
1 tablespoon red wine vinegar
1 teaspoon fresh lemon juice
4 cups salad greens
1/4 cup crumbled blue cheese (optional)
1 Combine the rub ingredients and spread over both sides of the steak. Place the steak over medium-high heat of a grill and grill for 9–12 minutes or longer to your liking.
2 Meanwhile, combine the corn, red pepper, red onion, and parsley. Add in the oil, vinegar, and lemon juice. Mix well.
3 Remove steak from grill and thinly slice on a bias.
4 For each serving, place salad greens on plate, top with corn mixture and slices of beef. Garnish with blue cheese.
EXCHANGES/CHOICES
1/2 Starch
1 Vegetable
3 Lean Meat
1 Fat
Calories 255
Calories from Fat 100
Total Fat 11.0 g
Saturated Fat 2.2 g
Trans Fat 0.0 g
Cholesterol 60 mg
Sodium 355 mg
Total Carbohydrate 14 g
Dietary Fiber 4 g
Sugars 4 g
Protein 26 g
SERVES 9 SERVING SIZE 3 ounces PREPARATION TIME 20 minutes COOK TIME 35 minutes
With a minimum amount of time and only a few ingredients from your pantry, turn an American favorite, pork tenderloin, into one that rivals the version from your favorite Asian restaurant.
SAUCE
1/3 cup fresh orange juice
4 tablespoons pure maple syrup
1 tablespoon coarseground Dijon mustard
2 teaspoons reduced-sodium soy sauce
1 teaspoon dark brown sugar
1/2 teaspoon ground cinnamon
PORK
3 tablespoons all-purpose flour
1 tablespoon granulated sugar
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 tablespoon canola oil
2 (1 pound each) lean pork tenderloins, patted dry
1 Preheat oven to 400°F. Add a rack large enough to accommodate the pork tenderloins in a large baking pan. Coat the rack with cooking spray.
2 Whisk together all the sauce ingredients in a small bowl and set aside.
3 Mix together the flour, sugar, salt, and pepper. Spread the mixture onto a large baking sheet. Roll each pork tenderloin in the flour mixture. Shake off the excess. You will have about 1 1/2 tablespoons of flour mixture left over to discard. Pork should just be lightly coated. Do not do this in advance, as the flour will become gummy and pasty.
4 Heat the oil in a 12-inch skillet (preferably stainless steel or cast iron) over medium-high heat until there are light wisps of smoke. Add the pork tenderloins to the pan, leaving room in between each one. Curl the pork tenderloins if necessary to fit them in the pan.
5 Sear the pork for about 4 minutes per side until nicely browned. Add the pork tenderloins side-by-side to the prepared baking pan and set aside.
6 Add the sauce to the pan and lower the heat to medium. Reduce the sauce to half its volume, scraping up any accumulated browned bits, about 5 minutes. The sauce should be a light mahogany color.
7 Brush 1/3 of the glaze over the pork tenderloins. Roast for about 20 minutes. Add another 1/3 of the glaze and continue to roast for 10 minutes. Add the remaining glaze and roast for 5 minutes.
8 Remove the pork from the oven, tent with foil, and let rest for 15 minutes before slicing.
EXCHANGES/CHOICES
1/2 Carbohydrate
3 Lean Meat
Calories 160
Calories from Fat 40
Total Fat 4.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Cholesterol 55 mg
Sodium 205 mg
Total Carbohydrate 10 g
Dietary Fiber 0 g
Sugars 8 g
Protein 20 g
SERVES 8 SERVING SIZE about 3 ounces PREPARATION TIME 15 minutes COOK TIME 1 hour
Cornish hens are a forgotten bird. I like to cook with them because their meat is hearty, but they are small, so it’s easy to exercise portion control. This recipe is festive enough for holiday time and easy enough for jazzing up everyday dinners.
1 tea bag (e.g., Earl Grey)
2 medium oranges
1/2 cup no-sugar-added orange marmalade
4 (1 pound each) Rock Cornish hens, thawed if frozen
1/2 teaspoon pepper
salt, to taste
2 medium onions, sliced
8 sprigs fresh rosemary
8 sprigs fresh thyme
1 Preheat oven to 375°F. Fit a roasting pan with rack. In a small saucepan, steep tea bag in 1/4 cup boiling water for 5 minutes. Discard tea bag. Squeeze juice from 1 orange into tea, and stir in marmalade until melted. Keep warm. Cut remaining orange into quarters (do not peel).
2 Remove and discard giblets from hens. Wash and dry hens thoroughly and sprinkle cavities with pepper and salt. Loosen breast skin slightly. Stuff large cavity of each hen with 1 orange quarter, 1/4 of the onion slices, 1 rosemary sprig, and 1 thyme sprig. Tie legs together with kitchen string. Place hens, breast-side up, on rack in roasting pan. Brush hens (over and under skin) with about one-fourth of glaze. Pour enough water into pan to cover bottom (water should not reach rack).
3 Roast hens on middle oven rack, basting over and under skin every 20 minutes with remaining glaze, until hens are browned and juices run clear, about 1 hour. Let hens stand 10 minutes. Discard rosemary, thyme, onions, and orange from cavities of hens. Garnish with remaining rosemary and thyme sprigs. Discard skin before eating.
EXCHANGES/CHOICES
3 Lean Meat
Calories 140
Calories from Fat 30
Total Fat 3.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Cholesterol 100 mg
Sodium 60 mg
Total Carbohydrate 3 g
Dietary Fiber 0 g
Sugars 2 g
Protein 22 g
*Adapted from Eat To Beat Diabetes (Readers Digest, 2007)
SERVES 4 SERVING SIZE 4 ounces PREPARATION TIME 20 minutes COOK TIME 25 minutes
I like to serve this oven fried fish with the Rustic Garlic and Olive Oil Mashed Potatoes. The cod is simply prepared and is great for the next day’s lunch served on a whole-wheat bun with lettuce and tomato. Yes, you can have fried fish, and this version has the familiar crunch that everyone craves!
1/4 cup plus 2 tablespoons all-purpose flour, divided
salt, to taste
pepper, to taste
2 eggs
1 tablespoon reduced-fat mayonnaise
pinch cayenne pepper
3/4 cup panko breadcrumbs (look for panko breadcrumbs in the Asian section of your grocery store)
2 tablespoons finely minced fresh parsley
4 (4 ounces each) cod filets, 1 1/2 inches thick (halibut or haddock also work well)
1 Preheat the oven to 425°F. Coat a wire rack with cooking spray. Set the wire rack on a baking sheet lined with foil. Set aside.
2 Place 1/4 cup of the flour, salt, and pepper on a large plate. Whisk the eggs, the remaining 2 tablespoons of flour, mayonnaise, and cayenne pepper in a bowl. Whisk until the flour and mayonnaise are fully incorporated and there are no lumps.
3 Mix together the breadcrumbs and parsley and place on a second large plate.
4 Coat the cod lightly with the flour, shaking off any excess. Dip the floured cod in the beaten egg mixture. Finally, roll the cod in the breadcrumbs.
5 Place all the cod filets evenly spaced on the prepared rack and bake for about 25 minutes until the fish is cooked through and the crust is golden brown.
EXCHANGES/CHOICES
1 Starch
3 Lean Meat
Calories 225
Calories from Fat 40
Total Fat 4.5 g
Saturated Fat 1.2 g
Trans Fat 0.0 g
Cholesterol 155 mg
Sodium 150 mg
Total Carbohydrate 19 g
Dietary Fiber 1 g
Sugars 1 g
Protein 26 g
SERVES 4 SERVING SIZE 4 ounces PREPARATION TIME 30 minutes COOK TIME 15 minutes
Pan Grilled Beef with Mushroom Gravy
Back in the 1960s, a dish like this was pretty standard in our house. Easy to prepare, but dreadfully high in fat in calories. Today, I have learned how to slim down this classic favorite. It’s still very similar to the original, but you can have this dish more often.
2 (8 ounces each) lean beef tenderloin steaks (about 1/3-inch thick)
kosher salt, to taste
freshly ground black pepper, to taste
2 teaspoons canola oil
2 garlic cloves, minced 1/2 cup minced onions
1 cup sliced cremini mushrooms
1/2 cup low-fat, reduced-sodium beef stock
1/3 cup fat-free sour cream
2 teaspoons Dijon mustard
2 tablespoons minced parsley
1 Cut beef tenderloin steaks in half, to have a total of 4 steaks. Season with salt and pepper. Bring to room temperature about 30 minutes prior to cooking.
2 Heat the oil in a large skillet over medium-high heat until almost smoking. Sear the steaks for 2–3 minutes on each side to form a nice crust. Remove steaks from the skillet and keep warm.
3 Add the garlic and onions to the skillet and sauté for 3 minutes. Add the mushrooms and sauté for 3 minutes until mushrooms just begin to release their moisture. Stir in the stock, bring to a boil, cover, and simmer on medium-low heat until mushrooms are soft, about 3 minutes. Remove the skillet from the heat and whisk in the sour cream and mustard.
4 Serve the steaks with the mushroom gravy. Garnish with minced parsley.
EXCHANGES/CHOICES
1/2 Carbohydrate
3 Lean Meat
1/2 Fat
Calories 200
Calories from Fat 70
Total Fat 8.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Cholesterol 60 mg
Sodium 185 mg
Total Carbohydrate 7 g
Dietary Fiber 1 g
Sugars 2 g
Protein 2 g
SERVES 10 SERVING SIZE 3.2 ounces PREPARATION TIME 10 minutes COOK TIME 40 minutes
Pepper Crushed Beef Tenderloin with Horseradish Sauce
This recipe is a showstopper! Breadcrumbs, garlic, and parsley enhance the juicy tenderloin’s flavor. The horseradish and sour cream sauce has a cool spiciness. Serve the leftovers cold for great lunch sandwiches. When you need to impress, this is your winning recipe.
1 2-pound beef tenderloin 2 teaspoons olive oil
4 tablespoons dry breadcrumbs
3 tablespoons finely minced parsley
2 garlic cloves, minced to paste
1 1/2 teaspoons coarsely ground black pepper
1/2 teaspoon kosher salt
SAUCE
1 cup fat-free sour cream
3 tablespoons prepared horseradish
1 teaspoon grated lemon zest
1/2 teaspoon Worcestershire sauce
1/4 teaspoon hot sauce
salt, to taste
1 Preheat the oven to 400°F. Coat a roasting rack with cooking spray. Place the rack inside a large roasting pan.
2 Trim any excess fat from the tenderloin. Rub the tenderloin with the olive oil. Combine the breadcrumbs, parsley, garlic, pepper, and salt. Pat the breadcrumb mixture onto the tenderloin. Place the tenderloin on the prepared rack.
3 Roast the tenderloin for 20–25 minutes. Increase the temperature to 425°F and roast for 10–15 more minutes. Remove the roast from the oven, cover, and keep warm.
4 Whisk together the ingredients for the sauce in a small bowl.
5 Slice the tenderloin on the bias and serve with the sauce.
EXCHANGES/CHOICES
1/2 Carbohydrate
3 Lean Meat
Calories 155
Calories from Fat 55
Total Fat 6.0 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Cholesterol 50 mg
Sodium 195 mg
Total Carbohydrate 7 g
Dietary Fiber 0 g
Sugars 2 g
Protein 18 g
SERVES 4 SERVING SIZE 1 cup PREPARATION TIME 10 minutes COOK TIME 25–30 minutes
For the ultimate comfort food, serve this slimmed down version of Roast Beef Hash to your friends and family. Frozen corn gives the hash color and provides extra fiber. I’ve always thought that hash was one of those sloppy messy foods that is perfect on the American table. To make this recipe super simple, purchase low-sodium roast beef at the deli counter.
1/2 pound small redskinned potatoes, cut into 1/4-inch pieces
2 carrots, peeled, quartered lengthwise, and thinly sliced
1 tablespoon, plus 2 teaspoons olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 1/4 cups frozen corn
kosher salt, to taste
freshly ground black pepper, to taste
6 ounces cooked roast beef, cut into 1/3-inch pieces
1 Cook potatoes in a medium saucepan of boiling water for 4 minutes. Add carrots and cook 2 minutes longer. Drain.
2 Spray a large nonstick skillet with nonstick cooking spray. Add 1 tablespoon oil and heat over mediumlow heat. Add onion and garlic to skillet and cook, stirring frequently, until onion is golden brown, about 7 minutes.
3 Increase heat to medium-high. Add remaining 2 teaspoons oil. Add potatoes, carrots, corn, salt, and pepper, and cook, stirring occasionally, until mixture starts to form a crust, about 10 minutes.
4 Stir in beef and press down on mixture to help form a crust. Cook until crusty on the bottom, about 5 minutes.
EXCHANGES/CHOICES
1 1/2 Starch
1 Vegetable
2 Lean Meat
1 Fat
Calories 260
Calories from Fat 80
Total Fat 9.0 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Cholesterol 45 mg
Sodium 45 mg
Total Carbohydrate 28 g
Dietary Fiber 4 g
Sugars 5 g
Protein 18 g
SERVES 4 SERVING SIZE 1 sandwich PREPARATION TIME 8 minutes COOK TIME 6 minutes
Aaah, a Reuben. You’ll be drawn into the richness of the dressing, the tang of the sauerkraut, the layers of roast beef, the melted cheese, and the crunch of the rye bread.
1/4 cup fat-free Thousand Island dressing
8 slices thin rye bread
1/2 pound sliced deli roast beef
1/2 cup jarred sauerkraut, drained
4 thin (3/4 ounce each) slices reduced-fat Swiss cheese
2 tsp margarine (60% vegetable oil), tub
1 Spray a large nonstick skillet with butter-flavored nonstick spray, then heat over medium-low heat. Spread the dressing on the slices of bread. Top half of the slices with roast beef, sauerkraut, and a slice of cheese. Cover each slice with remaining bread.
2 Melt the butter in a large nonstick skillet over mediumlow heat. When hot, add the sandwiches and toast on each side for 2 minutes. Cover and cook for 1–2 minutes until the cheese melts.
EXCHANGES/CHOICES
2 Starch
2 Lean Meat
1 Fat
Calories 255
Calories from Fat 55
Total Fat 8.0 g
Saturated Fat 3.0 g
Trans Fat 0.0 g
Cholesterol 40 mg
Sodium 940 mg
Total Carbohydrate 25 g
Dietary Fiber 6 g
Sugars 4 g
Protein 21 g
SERVES 12 SERVING SIZE 3 ounces meat PREPARATION TIME 20 minutes COOK TIME 1 hour, 20 minutes
I’ve always taught that it’s wise to learn solid basic culinary techniques rather than trying to learn a ton of recipes. Roast Chicken is one of those classic techniques that, once you know how to do it, will impress everyone you serve.
1 (3–4 pound) roasting chicken
1/2 granny smith apple, unpeeled and chopped
1/2 yellow onion, peeled and coarsely chopped
1/2 head garlic, separated into cloves, skins left on
3 sprigs thyme, folded over
3 sprigs rosemary, folded over
kosher salt, to taste
freshly ground pepper, to taste
1 tablespoon olive oil
1 Preheat the oven to 475°F. Wash the chicken inside and out and pat dry.
2 In a bowl, combine the apple, onion, garlic, herbs, salt, pepper, and olive oil. Stuff the cavity of the chicken with this mixture. Tie the chicken using twine. First, tie the legs together and continue using the twine to bind the wings to the body of the chicken.
3 Rub the outside of the chicken on both sides with olive oil and sprinkle with salt and pepper. Place the chicken in a roasting pan sprayed with cooking spray, breast side down, uncovered, and roast for 45 minutes.
4 After 45 minutes, lower the temperature to 400°F, turn the chicken over on its back, and continue to roast for 30-40 minutes until the chicken juices run clear. The legs should move easily.
5 Remove the chicken from the oven and let rest on a platter, loosely covered for 20 minutes, to allow the juices to settle back into the chicken and to make carving easier. Remove the twine to carve. The stuffing does not get consumed, discard upon serving. (It is for flavoring purposes only.) Remove and discard skin. Store any leftovers in a covered container no more than 2 days.
EXCHANGES/CHOICES
2 Lean Meat
Calories 95
Calories from Fat 40
Total Fat 4.5 g
Saturated Fat 1.1 g
Trans Fat 0.0 g
Cholesterol 35 mg
Sodium 35 mg
Total Carbohydrate 0 g
Dietary Fiber 0 g
Sugars 0 g
Protein 12 g
SERVES 8 SERVING SIZE about 1 cup PREPARATION TIME 20 minutes COOK TIME 1 hour, 30 minutes
Spiced Beef Stew with Dried Fruits
Beef stew was a staple in my home growing up. Unfortunately, as our family grew busier, we made a fatal error in judgment: we resorted to canned beef stew! How we ever thought this would be a substitute for my mom’s wonderfully aromatic stew was beyond us. Fortunately, now I’ve brought it back and jazzed it up with some dried fruits. My Eastern European ancestors used to make it this way, so this recipe is in their honor.
1 tablespoon canola oil
2 pounds lean chuck roast, trimmed of fat, cut into 1-inch cubes
1 large onion, cut into thin slices
2 medium peeled carrots, sliced on a bias about 1/2-inch thick
2 tablespoons flour
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground cinnamon
3/4 teaspoon salt
1/2 teaspoon black pepper
3 cups low-fat, reduced-sodium beef stock
1 28-ounce can crushed tomatoes
1/2 cup halved pitted dried apricots
1/2 cup halved pitted dried prunes
1 Heat the oil in a large Dutch oven over medium-high heat. In several batches, add the beef and sauté for about 4–5 minutes until browned. Remove the beef from the pan.
2 In the drippings, sauté the onion and carrots for about 5 minutes. Add the beef back to the pan and sprinkle with flour, cumin, coriander, cinnamon, salt, and pepper and sauté for 1 minute.
3 Add in the beef stock and tomatoes and bring to a boil. Lower the heat, cover, and simmer for about 30–40 minutes. Add in the apricots and prunes and simmer another 30 minutes. Add in more stock if the mixture becomes too thick.
EXCHANGES/CHOICES
1 Fruit
2 Vegetable
3 Lean Meat
Calories 240
Calories from Fat 65
Total Fat 7.0 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Cholesterol 55 mg
Sodium 560 mg
Total Carbohydrate 25 g
Dietary Fiber 4 g
Sugars 16 g
Protein 22 g
SERVES 4 SERVING SIZE 2 thighs PREPARATION TIME 30 minutes COOK TIME 1 1/2 hours
The secret to moist delectable chicken on the grill is to slow cook it. So be patient, because it will be so worth it. The rub can be used for so many other grilled foods, so save some—it can be saved for up to a year. And be sure to add the BBQ sauce to the chicken at the very end of the cooking. Don’t add it too early or you’ll have burnt chicken!
RUB
2 tablespoons paprika
1 tablespoon sugar
1 tablespoon chili powder (mild or hot)
2 teaspoons dried thyme
1 teaspoon onion powder
1 teaspoon dried oregano
1 teaspoon lemon pepper
1/4 teaspoon cayenne pepper
8 (3 1/2 ounces each) bone-in, skinless chicken thighs
1/3 cup unsweetened apple juice
BBQ SAUCE
1/2 cup low-sodium ketchup
1/3 cup red wine vinegar
1/2 medium (1 cup) onion, chopped
1 tablespoon brown sugar
2 teaspoons Worcestershire sauce
2 garlic cloves, minced
1/2 teaspoon liquid smoke flavoring
1/4 teaspoon fresh ground black pepper
1 Prepare the grill. For both gas and charcoal grills, coat the grill rack with cooking spray. Or, dip a large piece of paper towel into vegetable oil and hold it in a set of tongs. Rub the grill with the oil-soaked towel. For a gas grill, set one burner to medium, leave the remaining burners off. For a charcoal grill, arrange the coals so that one part of the fire is hotter than the other.
2 Combine all the rub ingredients. Rub the chicken and let the chicken stand at room temperature for 15 minutes so the rub has a chance to permeate the chicken.
3 Add the chicken to the grill rack set above the medium burners on a gas grill or on the cool side of charcoal grill away from the hot coals. Cover the grill. Maintain the grill temperature at about 300°F.
4 Baste each piece of chicken with some of the apple juice. Grill for about 45 minutes on one side, basting occasionally with apple juice. Turn the chicken thighs and continue to cook the chicken for about another 45 minutes, basting occasionally with the apple juice.
5 While the chicken is grilling, combine all the ingredients for the BBQ sauce in a small saucepan. Bring to a boil, lower the heat, and simmer for 30 minutes.
6 Brush one side of the chicken with sauce and continue to cook, covered, for 5 minutes. Turn over each piece and brush with more sauce. Grill for another 5 minutes.
7 Remove all the chicken from the grill and serve with any additional heated sauce.
EXCHANGES/CHOICES
1 1/2 Carbohydrate
4 Lean Meat
1 Fat
Calories 335
Calories from Fat 115
Total Fat 13.0 g
Saturated Fat 3.5 g
Trans Fat 0.0 g
Cholesterol 105 mg
Sodium 220 mg
Total Carbohydrate 24 g
Dietary Fiber 3 g
Sugars 17 g
Protein 31 g
SERVES 7 SERVING SIZE 1 crab cake PREPARATION TIME 10 minutes COOK TIME 16 minutes
For delicious, fresh crab cakes, look no further than your own kitchen. Be sure to splurge on jumbo lump crabmeat. This crab cake is all about the crab and has just enough breading and mayo to bind it together. Refrigerating for a half hour is really what keeps these minimally breaded crab cakes together and makes them supremely delicious.
1 pound lump crabmeat, picked over to remove any cartilage and shells
3 tablespoons light mayonnaise (such as Hellmann’s Light)
3 tablespoons dry breadcrumbs
2 tablespoons Dijon mustard
3 tablespoons minced scallions
1 tablespoon minced parsley
1 teaspoon Old Bay seasoning
1/4 teaspoon crushed red pepper flakes
1 egg
3 tablespoons all-purpose flour
1 tablespoon canola oil
1 Combine all ingredients except the flour and canola oil in a large bowl and mix well. Shape the mixture into 7 crab cakes and set on a plate. Cover and refrigerate for 30 minutes to set.
2 Heat the canola oil in a large 12-inch skillet (preferably cast iron) over medium heat. Dredge each crab cake with flour to lightly coat both sides. Add the cakes to the skillet and cook for about 4–5 minutes per side. Drain on paper towels.
EXCHANGES/CHOICES
1/2 Carbohydrate
2 Lean Meat
1/2 Fat
Calories 135
Calories from Fat 55
Total Fat 6.0 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Cholesterol 120 mg
Sodium 470 mg
Total Carbohydrate 6 g
Dietary Fiber 0 g
Sugars 1 g
Protein 14 g
SERVES 4 SERVING SIZE 1 sandwich PREPARATION TIME 12 minutes COOK TIME 7 minutes
I have clients who, if I let them, would eat a turkey sandwich every day. What a rut! So I developed something a bit jazzier than two slices of bread with turkey in between. Just a small tad of pesto livens up an everyday lunch with great taste in each bite.
1/4 cup fat-free mayonnaise
1 1/2 tablespoon prepared pesto
1 teaspoon lemon juice
1/2 teaspoon dried oregano
1/8 teaspoon fresh ground black pepper
4 6-inch French rolls (preferably whole-wheat), cut in half lengthwise
1/2 pound sliced cooked lean turkey breast
8 slices tomato
8 fresh arugula or spinach leaves
1 1/2 ounces thinly sliced part-skim mozzarella cheese
1 Preheat the oven to 350°F. Mix the mayonnaise, pesto, lemon juice, dried oregano, and pepper in a small bowl.
2 Put the cut rolls on a baking sheet. Place in the oven for 5 minutes, then remove.
3 Preheat the broiler. Spread the pesto mixture evenly between the French rolls.
4 Layer the turkey, tomato, arugula or spinach, and mozzarella cheese on the rolls.
5 Place the sandwiches on a baking sheet and broil for 2 minutes until cheese is melted.
EXCHANGES/CHOICES
3 Starch
3 Lean Meat
Calories 375
Calories from Fat 80
Total Fat 9.0 g
Saturated Fat 2.4 g
Trans Fat 0.0 g
Cholesterol 35 mg
Sodium 1145 mg
Total Carbohydrate 52 g
Dietary Fiber 8 g
Sugars 10 g
Protein 25 g
SERVES 6 SERVING SIZE 2/3 cup PREPARATION TIME 15 minutes COOK TIME 15 minutes
In the 1960s we cooked noodles, added cooked ground beef, made a creamy sauce, and mixed them together and that was the standard dinner of the times. But I like to think that a good stroganoff hasn’t completely disappeared from the dinner table. My secret to a hearty stroganoff: Use fresh roasted turkey breast in place of beef and Portobello mushrooms in place of regular button mushrooms and watch requests for this dish go up tenfold.
8 ounces egg noodles
2 teaspoons poppy seeds
12 ounces fresh roasted turkey breast, cut into 2 × 1/2-inch strips
salt, to taste
1/2 teaspoon freshly ground black pepper
2 (4 ounces each) Portobello mushrooms
1 small red onion, thinly sliced
1 tablespoon butter
1 1/2 tablespoons allpurpose flour
1 1/2 cups reduced-sodium beef broth
1/2 cup reduced-fat sour cream
1 1/2 teaspoons Dijon mustard
1 Cook noodles according to package directions. Toss noodles with poppy seeds and return to empty cooking pot to keep warm. Sprinkle turkey strips with salt and pepper; toss to coat. Remove and discard stems from mushrooms. Cut mushroom caps into quarters and thinly slice.
2 Meanwhile, lightly coat large nonstick skillet with nonstick cooking spray and set over medium-high heat. Sauté onion 2 minutes. Add mushrooms and sauté until mushrooms are tender, about 5–6 minutes. Transfer to large bowl.
3 Melt butter in skillet over medium heat. Add flour and cook for 1 minute, continuously stirring. Gradually whisk in broth. Cook, stirring with wooden spoon, until sauce thickens and boils, about 4 minutes.
4 Reduce heat to low. Blend in sour cream and mustard. Return turkey and reserved vegetables with accumulated juices to skillet. Cook until heated through (do not boil). Divide noodles among plates and spoon stroganoff on top.
EXCHANGES/CHOICES
2 Starch
3 Lean Meat
Calories 285
Calories from Fat 65
Total Fat 7.0 g
Saturated Fat 3.2 g
Trans Fat 0.0 g
Cholesterol 90 mg
Sodium 205 mg
Total Carbohydrate 31 g
Dietary Fiber 2 g
Sugars 3 g
Protein 25 g