pork tenderloin with lemon-thyme cream and cabbage-apple slaw
Most pork tenderloin comes in a package of two tenderloins that generally weigh about 1 to 1¼ pounds each. Cook one, then wrap the other one in plastic wrap and seal in a freezer bag. Freeze until needed.
Prep: 20 minutes Cook: 12 minutes Roast: 25 minutes at 425°F Stand: 3 minutes
- 1¼pounds natural pork tenderloin, trimmed of fat
- ¼teaspoon salt
- ¼teaspoon ground black pepper
- 1tablespoon olive oil
- 2teaspoons butter
- 3cups napa cabbage, cut in ¼-inch-thick slices
- 1medium apple, cored and chopped
- 1teaspoon cider vinegar
- ⅛teaspoon salt
- ⅛teaspoon ground black pepper
- ¼cup reduced-sodium chicken broth
- 2tablespoons lemon juice
- ½teaspoon snipped fresh thyme
- 2ounces reduced-fat cream cheese (Neufchâtel), softened
- Fresh thyme sprigs (optional)
1. Preheat oven to 425°F. Sprinkle pork with ¼ teaspoon salt and ¼ teaspoon pepper. In a large nonstick skillet heat oil over medium-high heat. Sear pork for about 5 minutes, browning on all sides. Place pork on a rack in a roasting pan and roast for 25 to 35 minutes, or until it reaches an internal temperature of 145°F when tested with a thermometer. Remove from oven and cover with foil. Allow to stand for at least 3 minutes.
2. Meanwhile, in the same skillet melt butter over medium heat into the drippings remaining in the skillet. Add sliced cabbage and cook until just starting to wilt. Add apple and cook 3 minutes more or until apple is tender and cabbage is cooked. Transfer to a medium bowl, stir in vinegar, and season with the ⅛ teaspoon salt and ⅛ teaspoon black pepper; keep warm.
3. In a small bowl stir together chicken broth, lemon juice, and thyme. Pour broth mixture into the drippings in the hot skillet. Add cream cheese and whisk until smooth and heated through.
4. Slice pork and serve over warm cabbage apple slaw. Top with lemon thyme cream. Garnish with fresh thyme sprigs, if desired. Makes 4 servings.
Per Serving: 274 cal., 12 g fat (5 g sat. fat), 108 mg chol., 398 mg sodium, 9 g carb., 2 g fiber, 32 g pro.
make it a meal
Greens and sweet onion saute
Butternut squash
Lemon-ginger tea
crunchy peanut pork lettuce wraps
The cool crunch of the lettuce wrap is a nice contrast to the zippy peanut sauce. If you like your peanut sauce hotter, add a little more chili sauce or ⅛ teaspoon crushed red pepper.
Start to Finish: 25 minutes
- Nonstick cooking spray
- 1teaspoon canola oil
- 1clove garlic, minced
- 1pound natural pork loin, trimmed of fat and cut into thin strips
- ⅛teaspoon ground black pepper
- 2tablespoons water
- 2tablespoons peanut butter
- 2tablespoons reduced-sodium soy sauce
- ½tablespoon grated fresh ginger
- 1teaspoon Asian chili sauce (Sriracha sauce)
- ½teaspoon apple cider vinegar
- 18-ounce can sliced water chestnuts, drained, rinsed, and chopped
- ¼cup shredded carrot
- ¼cup thinly sliced green onions
- 3tablespoons roasted and salted peanuts, chopped
- 12large butterhead (Boston or Bibb) lettuce leaves
1. Coat a large nonstick skillet with cooking spray; add oil and heat over medium high heat.
2. Cook garlic in the hot oil for 30 seconds. Add pork to the skillet and sprinkle with the black pepper. Cook for about 5 minutes, turning once, until pork is no longer pink.
3. In a small bowl whisk together the water, peanut butter, soy sauce, ginger, chili sauce, and vinegar; pour over the pork in the hot skillet. Stir in the water chestnuts, and carrot. Heat through.
4. Spoon ¼ cup of pork mixture onto each lettuce leaf. Top with onions and peanuts and roll up. Makes 4 servings.
Per Serving: 274 cal., 14 g fat (3 g sat. fat), 63 mg chol., 391 mg sodium, 7 g carb., 2 g fiber, 30 g pro.
make it a meal
Chinese dumpling soup
Cucumbers marinated in vinegar and dill
Ginger tea
sirloin steak with red wine pan sauce
Any dry red wine—such as Cabernet Sauvignon, Merlot, Pinot Noir, Shiraz, or Zinfandel—works well in this richly flavored mushroom-shallot pan sauce.
Start to Finish: 30 minutes
- 20to 24 ounces beef top sirloin steak, ¾ to 1 inch thick, cut into 4 pieces
- ½teaspoon cracked black pepper
- ¼teaspoon salt
- 2tablespoons butter
- 1cup sliced mushrooms
- ½cup thin shallot wedges
- ⅔cup dry red wine
- ½cup 50% less sodium beef broth
- 1tablespoon balsamic vinegar
- 2cups stemmed watercress
1. Trim fat from beef. Sprinkle both sides of beef with pepper and salt. In a very large nonstick skillet heat 1 tablespoon of the butter over medium-high heat until bubbly. Reduce heat to medium and add steaks. Cook for 8 to 10 minutes or until medium-rare doneness (145°F), turning once. Transfer steaks to a plate and cover with foil while preparing the sauce.
2. Add mushrooms and shallots to skillet. Cook and stir for 2 minutes. Remove skillet from heat. Add wine, broth, and vinegar to the hot skillet. Return skillet to heat. Cook and stir to scrape up the browned bits from the bottom of the pan. Bring to boiling. Boil gently, uncovered, for 5 to 8 minutes or until liquid is slightly thickened and reduced. Add the remaining 1 tablespoon butter, stirring until butter is melted.
3. Transfer steaks to serving plates. Top with sauce and watercress. Makes 4 servings.
Per Serving: 302 cal., 13 g fat (6 g sat. fat), 110 mg chol., 337 mg sodium, 6 g carb., 1 g fiber, 32 g pro.
make it a meal
Brothy onion soup
Apple-shaved celery salad with pecans and blue cheese
Sparkling water with pomegranate juice
beef medallions with horseradish sauce, celery, and mushrooms
Beef shoulder petite tender, also called beef shoulder tender, is cut from the chuck of the animal. Petite tenders are similar in shape to beef tenderloin but smaller. They’re tender, flavorful, and economical.
Start to Finish: 35 minutes
- 45-ounce beef shoulder petite tenders, cut 1 inch thick
- ½teaspoon Montreal steak seasoning
- Nonstick cooking spray
- ½cup fat-free plain Greek yogurt
- 1tablespoon prepared horseradish
- 1tablespoon olive oil
- 1clove garlic, minced
- 8ounces fresh Brussels sprouts, trimmed and sliced
- ¾cup celery, cut into ¼-inch diagonal slices
- ⅛teaspoon salt
- 8ounces fresh button mushrooms, sliced (2½ cups)
- 2tablespoons chopped walnuts, toasted (see tip)
- 1tablespoon chopped fresh Italian parsley
1. Sprinkle beef with steak seasoning. Coat a grill pan with nonstick spray. Heat pan over medium heat. Add beef to grill pan and grill 10 to 12 minutes for medium-rare (145°F), turning once.
2. For the sauce, in a small bowl whisk together the yogurt and the horseradish.
3. Meanwhile, in a large skillet heat oil over medium-high heat. Cook garlic for 30 seconds; add Brussels sprouts, celery, and salt; cook and stir for 2 minutes. Add mushrooms and continue to cook 2 to 3 minutes more or until celery is crisp-tender.
4. Spoon vegetable mixture onto serving plates. Slice steak, if desired, and place on vegetables. Top with horseradish sauce. Sprinkle with walnuts and chopped parsley. Makes 4 servings.
Per Serving: 310 cal., 14 g fat (3 g sat. fat), 80 mg chol., 286 mg sodium, 9 g carb., 3 g fiber, 36 g pro.
grilled flank steak and romaine
Trim the core end of the lettuce head to make it more attractive, but be sure to leave a portion of the core attached to the leaves so the head stays intact when cut in half.
Prep: 25 minutes marinate: 2 hours Grill: 17 minutes Stand: 5 minutes
- 1pound beef flank steak
- ¼cup freshly squeezed lemon juice
- 2tablespoons red wine vinegar
- 2tablespoons reduce-sodium soy sauce
- 1tablespoon Worcestershire sauce
- 5teaspoons olive oil
- ½teaspoon ground dry mustard
- ½teaspoon celery salt
- ¼teaspoon garlic powder
- ¼teaspoon ground black pepper
- 28-ounce hearts of romaine, halved lengthwise
- 1ounce crumbled blue cheese (optional)
1. Trim fat from meat. Score both sides of the flank steak in a diamond pattern with shallow diagonal cuts spaced 1 inch apart. Place steak in a large resealable plastic bag set in a shallow dish.
2. For marinade, in a small bowl combine 2 tablespoons of the lemon juice, the vinegar, soy sauce, Worcestershire sauce, 2 teaspoons of the oil, the dry mustard, celery salt, garlic powder, and black pepper. Reserve 2 tablespoons of the marinade and pour the rest over the steak. Seal bag and turn to coat. Marinate in the refrigerator, for 2 to 4 hours, turning the bag occasionally.
3. In a small bowl combine the remaining 2 tablespoons of lemon juice with the remaining olive oil and the reserved marinade. Brush this mixture on the cut sides of the romaine.
4. Drain steak, discarding marinade. For a charcoal or gas grill, place steak on the grill rack directly over medium heat. Cover and grill for 17 to 20 minutes for medium (160°F), turning once halfway through grilling. Let steak stand for 5 minutes. Thinly slice steak across the grain to serve.
5. Grill romaine, cut sides down, about 2 minutes, until edges char.
6. Serve flank steak with grilled romaine. If desired, sprinkle with crumbled blue cheese. Makes 4 servings.
Per Serving: 251 cal., 14 g fat (4 g sat. fat), 53 mg chol., 275 mg sodium, 5 g carb., 2 g fiber, 26 g pro.
indian-spiced burgers with cilantro cucumber sauce
Radicchio has a natural bitterness that is pleasing when combined with other flavors.. To get the best-tasting radicchio, look for firm, medium-size heads that have crisp, glossy, fresh-looking leaves.
Prep: 25 minutes Grill: 14 minutes
- 15.3- to 6-ounce container fat-free plain Greek yogurt
- ⅔cup finely chopped cucumber
- ¼cup snipped fresh cilantro
- 2cloves garlic, minced
- ⅛teaspoon salt
- ¼teaspoon ground black pepper
- ½cup canned garbanzo beans (chickpeas), rinsed and drained
- 1pound lean ground beef
- ¼cup finely chopped red onion
- 2tablespoons finely chopped fresh jalapeño pepper; seeded, if desired (see tip)
- ½teaspoon salt
- ¼teaspoon ground cumin
- ¼teaspoon ground coriander
- ⅛teaspoon cinnamon
- 4to 8 radicchio leaves
- Coarsely ground black pepper (optional)
- Fresh cilantro leaves (optional)
1. For sauce, in a small bowl stir together yogurt, cucumber, cilantro, garlic, the ⅛ teaspoon salt, and ⅛ teaspoon of the ground black pepper. Cover and chill until ready to serve.
2. In a medium bowl using a potato masher or fork, mash garbanzo beans. Add the beef, onion, jalapeño, ½ teaspoon salt, cumin, coriander, cinnamon, and remaining ground black pepper; mix well. Form meat mixture into four ¾-inch-thick patties.
3. For a charcoal or gas grill, place patties on the grill rack directly over medium heat. Cover and grill for 14 to 18 minutes or until patties are done (160°F), turning once halfway through grilling.
4. Serve burgers on radicchio leaves topped with sauce. If desired, sprinkle with coarsely ground black pepper and cilantro leaves. Makes 4 servings.
Per Serving: 258 cal., 12 g fat (5 g sat. fat), 75 mg chol., 539 mg sodium, 8 g carb., 2 g fiber, 29 g pro.
make it a meal
Kale, sweet pepper, carrot slaw with peanut dressing
Tangerines with shaved celery, walnuts, and honey
lamb and zucchini kabobs with mint-parsley pesto
It’s important to leave ¼-inch between the chunks of meat and vegetables on this—or any—kabob. It allows heat to circulate around the food to ensure that it will be properly and evenly cooked.
Prep: 25 minutes Marinate: 1 hour Grill: 12 minutes
- ¼cup packed fresh Italian parsley
- ¼cup packed fresh mint leaves
- 3tablespoons slivered almonds, toasted (see tip)
- 2tablespoons shredded Parmesan cheese (½ ounce)
- 2cloves garlic, minced
- 3tablespoons lemon juice
- 1to 2 tablespoons water
- 2tablespoons olive oil
- ⅛teaspoon kosher salt
- 2tablespoons balsamic vinegar
- ¼teaspoon kosher salt
- ⅛teaspoon ground black pepper
- 1pound boneless leg of lamb, trimmed of fat and cut into 1½-inch pieces
- 8ounces zucchini, cut into 1-inch pieces
- 8ounces yellow summer squash, cut into 1-inch pieces
1. For the pesto, in a blender or mini food processor combine parsley, mint, almonds, Parmesan cheese, and garlic. Pulse until coarsely chopped. Add 1 tablespoon of the lemon juice, the water, 2 teaspoons of the olive oil, and ⅛ teaspoon salt. Process until very finely chopped and fully combined. Transfer to a small bowl; cover and refrigerate.
2. For marinade, in a small bowl whisk together the remaining 2 tablespoons of the lemon juice, the vinegar, 2 teaspoons of the olive oil, ¼ teaspoon salt, and ⅛ teaspoon black pepper.
3. Place lamb in a large resealable plastic bag set in a shallow dish. Add marinade to lamb in bag. Seal bag and turn to coat lamb evenly. Marinate in the refrigerator for 1 to 4 hours, turning occasionally.
4. Drain lamb, discarding marinade. Thread meat onto four 8- to 10-inch skewers (see tip), leaving ¼-inch space between pieces.
5. Thread squash onto another four wooden skewers (see tip), alternating zucchini and yellow squash, leaving ¼-inch space between pieces. Brush vegetables with the remaining 2 teaspoons of the olive oil.
6. For a charcoal or gas grill, place kabobs on the rack of a grill directly over medium heat. Cover and grill for 12 to 14 minutes or until lamb reaches desired doneness and vegetables are tender, turning occasionally.
7. Serve lamb and zucchini kabobs with the mint-parsley pesto. Makes 4 servings.
Per Serving: 272 cal., 15 g fat (3 g sat. fat), 74 mg chol., 291 mg sodium, 8 g carb., 2 g fiber, 27 g pro.
make it a meal
Orange, fennel, and olive salad
Moroccan mint tea
lamb chops with blackberry-peach chutney
Lamb loin chops have a T-bone running through them and are usually a little larger than rib chops, which have a delicate and attractive rib bone that extends out of the meat.
Prep: 20 minutes Grill: 12 minutes
- 1peach, peeled, halved, pitted, and coarsely chopped (about 1⅓ cups)
- ¼cup sliced green onions (2)
- ⅛teaspoon ground cloves
- 2teaspoons vegetable oil
- 1cup fresh blackberries
- 1tablespoon red wine vinegar
- ½teaspoon ground allspice
- ¼teaspoon salt
- ¼teaspoon coarsely ground black pepper
- 8lamb loin chops or rib chops, cut 1 inch thick
1. For chutney, in a large skillet cook peach, green onions, and cloves in hot oil over medium heat about 3 minutes or just until peach is tender, stirring occasionally. Add blackberries; reduce heat to medium-low. Cook and stir for 3 minutes; remove from heat. Stir in vinegar. Set aside to cool.
2. In a small bowl stir together allspice, salt, and pepper. Sprinkle evenly over all sides of the chops; rub in with your fingers.
3. For a charcoal or gas grill, place chops on the grill rack directly over medium heat. Cover and grill until desired doneness, turning once halfway through grilling time. Allow 12 to 14 minutes for medium-rare (145°F) or 15 to 17 minutes for medium (160°F).
4. Serve lamb with chutney. Makes 4 servings.
Per Serving: 152 cal., 8 g fat (3 g sat. fat), 40 mg chol., 197 mg sodium, 8 g carb., 3 g fiber, 13 g pro.
make it a meal
Grilled cauliflower steaks
Frisee and endive salad
Green tea with lemon
grillers stuffed with spinach and smoked gouda
Allow these cheese-and-veggie-stuffed breasts to stand 5 to 10 minutes after grilling so the filling (the best part!) doesn’t squish out when they’re cut.
Prep: 30 minutes Grill: 12 minutes
- ⅓cup finely chopped onion (1 small)
- 2cloves garlic, minced
- 1tablespoon olive oil
- 1cup chopped fresh mushrooms
- 1cup shredded smoked Gouda cheese (4 ounces)
- ½of a 10-ounce package frozen chopped spinach, thawed and squeezed dry
- ¼teaspoon ground nutmeg
- 4skinless, boneless chicken breast halves
- Cooked whole wheat fettucine with fresh snipped Italian parsley (optional)
1. For filling, in a large skillet cook onion and garlic in hot oil over medium heat about 5 minutes or until onion is tender. Add mushrooms. Cook and stir about 5 minutes more or until mushrooms are tender. Remove from heat. Stir in cheese, spinach, and nutmeg. Set aside.
2. Using a sharp knife, cut a 2-inch pocket into the thickest part of each chicken breast half by cutting horizontally toward, but not through, the opposite side. Divide filling evenly among pockets in chicken. If necessary, secure openings with wooden toothpicks.
3. For a charcoal or gas grill, place chicken on the grill rack of directly over medium heat. Cover and grill for 12 to 15 minutes or until chicken is no longer pink (170°F), turning once halfway through grilling. Remove and discard any toothpicks. If desired, serve with fettuccine. Makes 4 servings.
Per Serving: 328 cal., 13 g fat (6 g sat. fat), 121 mg chol., 578 mg sodium, 6 g carb., 2 g fiber, 47 g pro.
make it a meal
Sliced avocado and red onion salad
Grilled zucchini and summer squash
Grilled fresh pineapple slices
asian orange chicken thighs with cauliflower rice
One cup of regular cooked white rice has about 200 calories and 44 grams of carbohydrates, while cauliflower rice has about 30 calories and 6 grams of carbohydrates for the same amount.
Prep: 25 minutes Bake: 30 minutes at 375°F Cook: 18 minutes
- Nonstick cooking spray
- 2tablespoons sesame oil (not toasted)
- 4large bone-in chicken thighs (about 2¼ pounds total), skin removed
- 1tablespoon reduced-sodium soy sauce
- 1teaspoon finely shredded orange peel
- 1tablespoon freshly squeezed orange juice
- 1tablespoon rice vinegar
- 1tablespoon brown sugar
- ¼teaspoon crushed red pepper
- 2tablespoons cold water
- 1teaspoon cornstarch
- 4cups coarsely chopped cauliflower florets
- ½teaspoon kosher salt
- ⅛teaspoon ground black pepper
- Snipped fresh cilantro (optional)
- Finely shredded orange peel (optional)
1. Preheat oven to 375°F. Coat a 2-quart square baking dish with cooking spray. In a very large nonstick skillet heat 1 tablespoon of the sesame oil over medium-high heat. Add chicken to hot oil; cook about 10 minutes, turning to brown evenly. Transfer chicken to prepared dish, arranging in a single layer. Drain and discard drippings from the skillet.
2. In a small bowl whisk together soy sauce, orange peel, orange juice, vinegar, brown sugar, crushed red pepper, the cold water, and cornstarch; add to the skillet. Cook and stir until thickened and bubbly; pour sauce over chicken thighs in dish.
3. Bake, uncovered, about 30 minutes or until chicken is done (175°F).
4. Meanwhile, place cauliflower in a large food processor. Cover and pulse several times until cauliflower is evenly chopped into rice-size pieces.
5. Wipe out the skillet and add the remaining 1 tablespoon oil. Heat the oil over medium-high heat; add the cauliflower, salt, and pepper. Cook the cauliflower, stirring occasionally for 8 to 10 minutes, until you begin to see caramelized flecks throughout. If desired, sprinkle cauliflower with cilantro and orange peel and serve with chicken thighs. Makes 4 servings.
Per Serving: 285 cal., 13 g fat (3 g sat. fat), 145 mg chol., 526 mg sodium, 9 g carb., 2 g fiber, 32 g pro.
turkey-spinach medley
To make it easier to cut the turkey tenderloins in half evenly, be sure to use a very sharp chef’s knife and press down lightly on the tenderloin with the palm of your hand as you cut from end to end horizontally.
Start to Finish: 20 minutes
- 28-ounce turkey breast tenderloins, cut in half horizontally
- ½teaspoon coarsely ground black pepper
- 2tablespoons butter
- 2ounces thinly sliced deli ham, cut into bite-size strips
- ½cup orange juice
- 29- to 10-ounce packages fresh spinach
- 1orange, cut into wedges
- ¼teaspoon salt
1. Sprinkle turkey with ¼ teaspoon of the black pepper. In a very large skillet melt butter over medium-high heat; add turkey. Cook for 12 to 15 minutes or until no pink remains (170°F), turning once halfway through cooking. Remove turkey from skillet. Cover to keep warm.
2. Add ham to hot skillet; cook and stir for 1 to 2 minutes or until ham is heated through and starting to crisp. Using a slotted spoon, remove ham from skillet.
3. Add orange juice to skillet; bring to boiling. Add half of the spinach; cook about 1 minute or just until wilted. Transfer wilted spinach to a bowl. Repeat with remaining spinach and orange wedges; transfer to the bowl with spinach and season with salt and remaining black pepper. Reserve juices in skillet.
4. Divide spinach among four serving plates. Top with a piece of turkey and some of the ham. Drizzle with the juices in the skillet. Makes 4 servings.
Per Serving: 244 cal., 8 g fat (4 g sat. fat), 94 mg chol., 528 mg sodium, 9 g carb., 3 g fiber, 34 g pro.
make it a meal
Heirloom tomato salad
Sparkling water with mint
chili lime turkey tenderloin with peppers and arugula
The lime juice not only adds great flavor to the marinade but also helps tenderize the meat. Avoid marinating the tenderloins much more than the recommended 2 hours, as they will start to get mushy.
Prep: 25 minutes Marinate: 1 hour Grill: 8 minutes
- ¼cup bottled Italian salad dressing
- 2tablespoons freshly squeezed lime juice
- ½teaspoon chili powder
- ¼teaspoon ground black pepper
- 210- to 12-ounce all-natural turkey tenderloins
- 2medium red and/or yellow sweet peppers, quartered with stems and seeds removed
- 1medium onion, cut in ½-inch slices
- 1tablespoon olive oil
- 4cups arugula
- ⅓cup crumbled feta cheese
- Lime wedges (optional)
1. In a small bowl whisk together the salad dressing, lime juice, chili powder, and black pepper.
2. Cut turkey tenderloins in half horizontally. Place turkey in a resealable plastic bag. Pour ¼ cup of the marinade over the turkey. Seal bag and turn several times so turkey becomes evenly coated with the marinade. Refrigerate for 1 to 2 hours, turning occasionally. Remove turkey from marinade, discarding marinade.
3. For a charcoal or gas grill, grill turkey, sweet peppers, and onion on the rack of a covered grill directly over medium heat for 8 to 10 minutes or until turkey is no longer pink (165°F) and vegetables are crisp-tender, turning once. Slice sweet peppers into strips and separate onion into rings.
4. For dressing, in a small bowl whisk together the remaining marinade and olive oil. Add dressing to arugula; toss to coat. Top arugula with pepper strips, onions, and turkey. Top with feta and serve with lime wedges, if desired. Makes 4 servings.
Per Serving: 267 cal., 9 g fat (2 g sat. fat), 96 mg chol., 333 mg sodium, 8 g carb., 2 g fiber, 39 g pro.
make it a meal
Fava bean salad with garlic vinaigrette
Strawberries with minced candied ginger
tuna salad with wonton crisps
Leaving some pink in the center of the tuna is not only OK, but desirable. Cooking the pink out of tuna means cooking the flavor and moisture out of it as well!
Start to Finish: 30 minutes
- 12ounces fresh or frozen tuna steaks
- 1recipe Wonton Crisps (optional)
- Salt
- Ground black pepper
- Nonstick cooking spray
- ¼cup cider vinegar
- 2tablespoons olive oil
- 1tablespoon sugar
- 1teaspoon finely shredded lime peel
- ½of a medium head napa cabbage, torn (6 cups)
- ½of a medium seedless cucumber, sliced and/or cut into strips
1. Thaw tuna, if frozen. Prepare Wonton Crisps, if desired; set aside.
2. Rinse tuna with cold water; pat dry with paper towels. Sprinkle tuna lightly with salt and pepper. Coat a large skillet with cooking spray. Cook tuna for 6 to 8 minutes over medium heat or until some pink remains in center, turning once. Transfer tuna to a cutting board; cut into thin slices.
3. For dressing, in a small bowl whisk together vinegar, olive oil, sugar, and lime peel.
4. Divide cabbage, tuna, and cucumber among shallow bowls. Drizzle with dressing and top with Wonton Crisps, if desired. Makes 4 servings.
Per Serving: 193 cal., 7 g fat (1 g sat. fat), 33 mg chol., 196 mg sodium, 8 g carb., 2 g fiber, 22 g pro.
wonton crisps: Cut 8 wonton wrappers into strips. In an extra-large skillet heat 3 tablespoons olive oil over medium-high heat. Cook wonton strips in the hot oil until browned, stirring occasionally. Using a slotted spoon, transfer wonton crisps to paper towels to drain; set aside.
make it a meal
Asparagus with garlic
Sectioned oranges with fresh basil
Sparkling water with a splash of fruit juice
cook smart Know what’s for dinner before you get to the kitchen to start cooking. Otherwise it is too easy to mindlessly munch while trying to decide what to make.
lemon-ginger fish
A hot, healthy, home cooked meal doesn’t get any quicker than this. This flavorful fish dish can be ready to eat just 17 minutes from the start time.
Prep: 10 minutes Cook: 7 minutes
- 1pound fresh or frozen cod or other firm whitefish
- 2small lemons
- 1tablespoon grated fresh ginger
- 2teaspoons sugar
- ¼cup butter
- 25-ounce packages fresh baby spinach
- 2tablespoons water
- ¼teaspoon salt
- ¼teaspoon ground black pepper
1. Thaw fish, if frozen. Rinse fish with cold water; pat dry with paper towels. Cut fish into four pieces; set fish aside. Thinly slice 1 lemon; set aside. Finely shred peel from the remaining lemon; juice the lemon. In a small bowl combine the lemon peel and juice, ginger, and sugar. Set aside.
2. In a large skillet melt butter over medium heat. Add fish to skillet. Cook for 1 to 2 minutes or until browned. Turn fish and add lemon juice mixture. Cover and cook for 2 to 3 minutes or until fish flakes easily when tested with a fork. Using a slotted spatula, transfer fish to platter; cover to keep warm.
3. Add lemon slices to the skillet. Cook about 2 minutes or until lemon slices are softened and sauce is slightly thickened.
4. Meanwhile, place spinach in a very large microwave-safe bowl. Sprinkle with the water. Microwave on 100-percent-power (high) about 2 minutes or just until wilted, tossing once after 1 minute.
5. To serve, divide spinach among four shallow serving bowls. Top with fish and sauce. Add lemon slices and sprinkle with salt and pepper. Makes 4 servings.
Per Serving: 228 cal., 12 g fat (7 g sat. fat), 79 mg chol., 344 mg sodium, 9 g carb., 3 g fiber, 22 g pro.
make it a meal
Shaved Brussels sprouts and apple salad
Sauteed leeks with lemon, thyme, and garlic
Raspberries with mint
orange-balsamic marinated shrimp
Shrimp is labeled by the number of shrimp per pound. Extra-large shrimp will likely be labeled somewhere in the range of 16/20, which means there are between 16 and 20 shrimp per pound.
Prep: 20 minutes Marinate: 1 hour Broil: 4 minutes
- 1pound fresh or frozen extra-large shrimp in shells
- 2tablespoons white balsamic vinegar
- ½teaspoon finely shredded orange peel
- 2tablespoons orange juice
- 2tablespoons finely chopped shallot or onion
- 1tablespoon olive oil
- ¼teaspoon salt
- Finely shredded orange peel
1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact, if desired. Rinse shrimp and pat dry with paper towels. Place shrimp in a large resealable plastic bag set in a shallow bowl.
2. In a small bowl combine vinegar, ½ teaspoon orange peel, orange juice, shallot, olive oil, and salt. Pour over shrimp. Seal bag and toss gently to coat shrimp. Marinate in the refrigerator for 1 to 4 hours.
3. Preheat broiler. Remove shrimp from marinade, discarding marinade. Arrange shrimp on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat for 4 to 6 minutes or until shrimp are opaque, turning once halfway through broiling. Sprinkle shrimp with additional orange peel. Makes 4 servings.
Per Serving: 114 cal., 3 g fat (1 g sat. fat), 129 mg chol., 181 mg sodium, 3 g carb., 3 g fiber, 17 g pro.
make it a meal
Butter lettuce with avocado and onions
Shaved carrot and asparagus salad
Iced pomegranate tea
