Meats and Poultry
You don’t need a special occasion to fire up the grill: These mains are weeknight-fast and full of bold, chargrilled flavor. Try Caribbean pork tenderloin, smoky chicken tacos, or grilled steak with a sauce so addictive you’ll make it all summer long.
Pan-Grilled Chicken with Chorizo Confetti
Hands-on: 29 min. Total: 29 min.
Serve with a simple salad: Combine mixed greens with sliced radishes and cucumber; toss with 2 tablespoons extra-virgin olive oil and 2 tablespoons white wine vinegar. Spread softened goat cheese on crostini to round out the meal.
4 (6-ounce) skinless, boneless chicken breast halves
½ teaspoon kosher salt, divided
¼ teaspoon freshly ground black pepper
Cooking spray
¼ cup Mexican pork chorizo, casings removed
¼ cup sliced onion
2 tablespoons diced carrot
¼ cup diced yellow bell pepper
¼ cup diced red bell pepper
2 tablespoons diced green bell pepper
¼ cup unsalted chicken stock
1 tablespoon chopped fresh cilantro
1. Heat a grill pan over medium-high heat. Sprinkle chicken with ¼ teaspoon salt and pepper. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.
2. While chicken cooks, heat a large skillet over medium-high heat. Add chorizo; cook 1 minute, stirring to crumble. Add remaining ¼ teaspoon salt, onion, and carrot; cook 2 minutes, stirring occasionally. Add bell peppers; cook 1 minute or until crisp-tender. Add stock; cook 2 minutes or until liquid almost evaporates, scraping pan to loosen browned bits. Spoon chorizo mixture over chicken; top with cilantro.
SERVES 4 (serving size: 1 breast half and 3 tablespoons confetti)
CALORIES 254; FAT 8.2g (sat 2.2g, mono 2.9g, poly 1g); PROTEIN 39.2g; CARB 3.6g; FIBER 1.2g; SUGARS 1g (est. added sugars 0g); CHOL 133mg; IRON 0.8mg; SODIUM 586mg; CALC 24mg
MORE FOR LATER
DOUBLE THE CHORIZO MIXTURE TO TOP BAKED POTATOES OR TACOS LATER IN THE WEEK. SPRINKLE WITH QUESO FRESCO.
Sticky Korean Lamb Skewers
Hands-on: 20 min. Total: 20 min.
Lamb top round comes from the leg; it’s a flavorful, boneless cut that’s tender enough for quick cooking.
2 green onions
2 tablespoons honey
2 tablespoons dark sesame oil
2 tablespoons lower-sodium soy sauce
1 teaspoon crushed red pepper
3 garlic cloves, minced
1 pound lamb top round, cut into 1-inch pieces
1 yellow bell pepper, cut into ½-inch pieces
Cooking spray
¼ teaspoon kosher salt
1. Thinly slice green onions, reserving 2 tablespoons sliced dark green parts. Combine remaining green onions and next 5 ingredients (through garlic) in a large bowl. Add lamb and bell pepper to bowl; toss well to coat. Thread lamb and bell pepper pieces alternately onto each of 4 (10-inch) skewers.
2. Heat a large grill pan over medium-high heat. Coat pan with cooking spray. Add skewers to pan; grill 8 minutes or until lamb is desired degree of doneness, turning skewers after 4 minutes. Remove skewers to a platter, and sprinkle evenly with reserved 2 tablespoons green onions and salt.
SERVES 4 (serving size: 1 skewer)
CALORIES 262; FAT 12.3g (sat 2.8g, mono 4.8g, poly 3.4g); PROTEIN 24.6g; CARB 13.8g; FIBER 0.9g; SUGARS 10g (est. added sugars 9g); CHOL 73mg; IRON 2.7mg; SODIUM 460mg; CALC 24mg
quick tip
Be careful not to cut the meat or bell pepper too small; otherwise they may cook unevenly and pieces may fall off.
Pan-Grilled Ginger-Honey Pork Tenderloin
Hands-on: 10 min. Total: 25 min.
If you’d rather not fire up the grill on a weeknight, use a grill pan for toasty, charred flavor.
1 tablespoon grated peeled fresh ginger
3 tablespoons honey
1 tablespoon fresh lemon juice
1 tablespoon lower-sodium soy sauce
1 (1-pound) pork tenderloin, trimmed
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1. Combine ginger, honey, juice, and soy sauce in a bowl, stirring with a whisk until smooth. Heat a grill pan over medium-high heat, and coat with cooking spray. Sprinkle pork with salt and pepper. Add pork to grill pan; cook 15 minutes or until a thermometer registers 145° or until desired degree of doneness, basting frequently with sauce. Let stand for 5 minutes before serving.
SERVES 4 (serving size: 3 ounces)
CALORIES 178; FAT 2.7g (sat 0.8g, mono 0.9g, poly 0.4g); PROTEIN 24.1g; CARB 14g; FIBER 0.1g; SUGARS 13g (est. added sugars 13g); CHOL 74mg; IRON 1.3mg; SODIUM 489mg; CALC 8mg
Spiced Grilled Chicken Thighs with Creamy Chile-Herb Sauce
Hands-on: 25 min. Total: 38 min.
We love the contrast of the bright, herbaceous sauce with the smoky grilled chicken thighs.
3 tablespoons olive oil, divided
2 tablespoons fresh lime juice, divided
1 tablespoon minced garlic, divided
2 teaspoons smoked paprika
1½ teaspoons sugar, divided
1 teaspoon ground cumin
¾ teaspoon kosher salt, divided
¾ teaspoon freshly ground black pepper, divided
8 bone-in chicken thighs, skinned (about 2 pounds)
Cooking spray
2 cups fresh flat-leaf parsley leaves
2 tablespoons half-and-half
1 tablespoon minced seeded jalapeño pepper
1. Combine 1 tablespoon olive oil, 1 tablespoon lime juice, 2 teaspoons minced garlic, smoked paprika, 1 teaspoon sugar, cumin, ¼ teaspoon salt, and ¼ teaspoon pepper in a large zip-top plastic bag. Add chicken to bag; seal bag. Let stand 15 minutes, turning occasionally.
2. Preheat grill to medium.
3. Coat grill rack with cooking spray. Remove chicken from marinade; discard marinade. Sprinkle chicken with ¼ teaspoon salt and ¼ teaspoon pepper. Place chicken on grill rack; grill 8 minutes on each side or until done.
4. Place remaining 2 tablespoons oil, remaining 1 tablespoon juice, remaining 1 teaspoon garlic, remaining ½ teaspoon sugar, remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, parsley, half-and-half, and jalapeño in the bowl of a mini food processor; process until finely chopped. Serve sauce with chicken thighs.
SERVES 4 (serving size: 2 chicken thighs and about 2 tablespoons sauce)
CALORIES 377; FAT 18.5g (sat 4g, mono 8.9g, poly 3g); PROTEIN 45g; CARB 6g; FIBER 2g; SUGARS 12g (est. added sugars 2g); CHOL 218mg; IRON 4mg; SODIUM 584mg; CALC 84mg
SERVE WITH
Grilled Sweet Potato and Bell Pepper Toss
Hands-on: 15 min. Total: 15 min.
1 tablespoon olive oil
½ teaspoon ground cumin
½ teaspoon paprika
¼ teaspoon kosher salt
⅛ teaspoon freshly ground black pepper
1¼ pounds sweet potatoes, peeled and cut into ½-inch-thick slices
2 red bell peppers, seeded and quartered
1 teaspoon fresh lime juice
1. Preheat grill to medium.
2. Combine oil, cumin, paprika, salt, black pepper, and potatoes in a medium bowl; toss to coat. Place potatoes and bell pepper on grill rack; grill 5 minutes on each side or until potatoes are tender. Remove vegetables from grill; coarsely chop. Combine vegetables and juice in a medium bowl; toss to coat.
SERVES 4 (serving size: about ¾ cup)
CALORIES 172; FAT 3.7g (sat 0.5g, mono 2.5g, poly 0.4g); PROTEIN 3g; CARB 33g; FIBER 6g; SUGARS 8g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 201mg; CALC 50mg
BETTER CHAR
CUT RED BELL PEPPERS INTO 4 PANELS; THEN DISCARD THE CORE. THE WIDE PIECES WILL GET MORE CHAR AND BE EASIER TO MANEUVER ON THE GRILL.
Honey-Lime Drumsticks with Snow Peas and Brown Rice
Hands-on: 30 min. Total: 30 min.
3 tablespoons lower-sodium soy sauce
2 tablespoons honey
2 tablespoons hot water
2 tablespoons fresh lime juice
1 tablespoon canola oil
1 tablespoon grated peeled fresh ginger
2 garlic cloves, grated
8 chicken drumsticks (about 2 pounds), skinned
¾ teaspoon freshly ground black pepper, divided
Cooking spray
2 (6-ounce) packages microwave-in-bag snow peas
1 (8.5-ounce) pouch precooked brown rice (such as Uncle Ben’s)
1 teaspoon grated lime rind
⅛ teaspoon salt
1. Preheat oven to 375°. Combine soy sauce and next 6 ingredients (through garlic) in a small bowl, stirring with a whisk.
2. Cut a ½-inch-deep slit in meaty end of each drumstick. Sprinkle with ½ teaspoon pepper. Heat an ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add drumsticks; cook 4 minutes, browning on all sides. Add sauce; turn to coat. Place pan in oven. Bake at 375° for 15 minutes, turning occasionally.
3. Prepare snow peas according to package directions. Prepare rice according to package directions. Combine snow peas, rice, remaining ¼ teaspoon pepper, rind, and salt in a bowl. Drizzle any remaining soy sauce mixture over drumsticks. Serve with snow pea mixture.
SERVES 4 (serving size: 2 drumsticks and about 1 cup snow pea mixture)
CALORIES 349; FAT 10.8g (sat 1.8g, mono 4.4g, poly 2.2g); PROTEIN 30g; CARB 35g; FIBER 4g; SUGARS 12g (est. added sugars 9g); CHOL 134mg; IRON 4mg; SODIUM 607mg; CALC 57mg
TIME-SAVER
SCORING THE MEATY END OF THE DRUMSTICKS CUTS COOKING TIME BY 20% AND HELPS THE GLAZE TO STICK.
Skillet Chicken with Seared Avocados
Hands-on: 35 min. Total: 35 min.
A little sugar helps the avocados char in the pan.
1 tablespoon olive oil
4 (6-ounce) skinless, boneless chicken breast halves
½ teaspoon kosher salt, divided
½ teaspoon black pepper
½ teaspoon ground ancho chile powder
Cooking spray
2 small ripe avocados, halved and pitted
¼ teaspoon sugar
2 medium red onions, peeled and cut into ¼-inch-thick rings
4 green onions, trimmed
1 poblano pepper, sliced
3 tablespoons fresh lime juice
1 tablespoon lower-sodium soy sauce
⅓ cup reduced-fat sour cream
2 to 3 tablespoons water
8 cilantro sprigs
4 lime wedges
1 teaspoon coarse red pepper
1. Preheat oven to 450°.
2. Heat oil in a large cast-iron skillet over medium-high heat. Sprinkle chicken with ¼ teaspoon salt, black pepper, and chile powder. Add chicken to pan; cook 4 minutes. Turn; cook 1 minute. Remove chicken from pan (chicken will not be fully cooked).
3. Wipe pan clean with paper towels; coat pan with cooking spray. Increase heat to high. Sprinkle cut side of avocados with sugar; add to pan, cut side down; cook 2 minutes or until charred. Remove from pan. Recoat pan with cooking spray. Add red onions; cook 3 minutes. Turn; add green onions and poblano. Cook 3 minutes. Separate red onions into rings; toss with green onions and poblano. Stir in lime juice and soy sauce. Nestle chicken and avocados into onion mixture. Place pan in oven; bake at 450° for 7 minutes.
4. Combine sour cream and 2 to 3 tablespoons water in a small bowl until thinned to a saucy consistency. Drizzle sour cream mixture over chicken and avocados. Garnish with cilantro and lime wedges. Sprinkle with remaining ¼ teaspoon salt and red pepper.
SERVES 4 (serving size: 1 chicken breast half, 1 avocado half, 2 tablespoons sauce, and ⅔ cup onion mixture)
CALORIES 417; FAT 21g (sat 4.5g, mono 11.1g, poly 2.4g); PROTEIN 40g; CARB 19g; FIBER 7g; SUGARS 5g (est. added sugars 0g); CHOL 119mg; IRON 2mg; SODIUM 610mg; CALC 78mg
SERVE WITH
Orange-Jicama Salad
Hands-on: 8 min. Total: 8 min.
1½ tablespoons lime juice
1½ tablespoons olive oil
1 teaspoon honey
¼ teaspoon kosher salt
1½ cups orange sections
1½ cups julienne-cut peeled jicama
¼ cup fresh cilantro leaves
2 tablespoons toasted pumpkinseed kernels
1. Combine first 4 ingredients in a large bowl. Add orange and jicama; toss. Top with cilantro and pumpkinseeds.
SERVES 4 (serving size: about ¾ cup)
CALORIES 120; FAT 6.8g (sat 1g, mono 4.2g, poly 1.3g); PROTEIN 2g; CARB 14g; FIBER 4g; SUGARS 9g (est. added sugars 1g); CHOL 0mg; IRON 1mg; SODIUM 146mg; CALC 33mg
Ancho Chicken Tacos with Cilantro Slaw and Avocado Cream
Hands-on: 20 min. Total: 20 min.
To get a little blister on your corn tortillas, heat each one over medium-high heat directly on the eye of a burner for about 15 seconds on each side or until marked.
1 pound skinless, boneless chicken breasts, cut into ¼-inch strips
¾ teaspoon ancho chile powder
½ teaspoon garlic salt
¼ teaspoon ground cumin
Cooking spray
⅛ teaspoon grated lime rind
2 tablespoons fresh lime juice, divided
¼ cup light sour cream
2 tablespoons 1% low-fat milk
½ ripe peeled avocado, diced
2 cups packaged angel hair slaw
½ cup thinly sliced green onions
¼ cup chopped fresh cilantro
1 tablespoon canola oil
¼ teaspoon salt
8 (6-inch) corn tortillas
1. Heat a large skillet over high heat. Sprinkle chicken evenly with chile powder, garlic salt, and cumin. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes, stirring frequently. Remove chicken from pan.
2. Combine rind, 1 tablespoon juice, and next 3 ingredients (through avocado) in a blender or food processor; process until smooth.
3. Combine remaining 1 tablespoon juice, slaw, onions, cilantro, oil, and salt, tossing to coat.
4. Heat corn tortillas according to package directions. Divide chicken mixture evenly among the tortillas. Top each tortilla with about 1 tablespoon avocado mixture and ¼ cup slaw mixture.
SERVES 4 (serving size: 2 tacos)
CALORIES 319; FAT 11.6g (sat 2.3g, mono 5.5g, poly 2.4g); PROTEIN 30g; CARB 25.3g; FIBER 5.1g; SUGARS 5g (est. added sugars 0g); CHOL 72mg; IRON 1.3mg; SODIUM 385mg; CALC 80mg
Pork over Couscous with Pistachio-Lemon Vinaigrette
Hands-on: 28 min. Total: 28 min.
Here is a stunning “restaurant dish” (that’s actually a full meal) you can whip up in your own kitchen. The pistachios can be ground in a spice grinder, coffee grinder, or mini food processor.
¼ cup extra-virgin olive oil, divided
2 tablespoons pistachios, finely ground
2 tablespoons grated fresh Parmigiano-Reggiano cheese
1½ tablespoons fresh lemon juice
1 tablespoon white balsamic vinegar
2 teaspoons maple syrup
2 teaspoons Dijon mustard
2 teaspoons minced garlic, divided
¾ teaspoon salt, divided
1½ cups water
1 cup uncooked couscous
4 (4-ounce) boneless center-cut loin pork chops (about ½ inch thick)
¼ teaspoon freshly ground black pepper
1 pint grape tomatoes
3 tablespoons chopped fresh flat-leaf parsley
1. Combine 3 tablespoons olive oil, pistachios, and next 5 ingredients (through mustard) in a small bowl. Add 1 teaspoon garlic and ⅛ teaspoon salt, stirring with a whisk.
2. Bring 1½ cups water to a boil in a small saucepan. Add ¼ teaspoon salt and couscous. Cover, remove from heat, and let stand 5 minutes. Fluff with a fork.
3. Heat a large skillet over medium-high heat. Rub pork with remaining 1 teaspoon garlic. Sprinkle with ¼ teaspoon salt and pepper. Add 2 teaspoons oil to pan; swirl to coat. Add pork to pan; cook 3 minutes on each side or until done. Remove pork from pan; keep warm. Reduce heat to medium-low. Add remaining 1 teaspoon oil and tomatoes to pan; cook 5 minutes or until skins blister, shaking pan occasionally. Sprinkle with remaining ⅛ teaspoon salt. Stir tomatoes and parsley into couscous; divide couscous mixture evenly among 4 plates. Top each serving with 1 pork chop and about 2 tablespoons vinaigrette.
SERVES 4
CALORIES 489; FAT 22.1g (sat 4.3g, mono 13.1g, poly 2.8g); PROTEIN 29.2g; CARB 42.2g; FIBER 3.7g; SUGARS 6g (est. added sugars 2g); CHOL 69mg; IRON 1.7mg; SODIUM 597mg; CALC 84mg
TIME-SAVER
INSTEAD OF BUILDING A SAUCE IN THE PAN AFTER THE PORK COOKS, YOU CAN MAKE THE PISTACHIO VINAIGRETTE WHILE THE CHOPS SEAR.
Garden Alfredo with Chicken
Hands-on: 28 min. Total: 28 min.
1 pound skinless, boneless chicken breast halves
⅝ teaspoon kosher salt, divided
½ teaspoon black pepper, divided
Cooking spray
6 ounces uncooked pappardelle pasta
2 medium zucchini
2 medium yellow squash
2 teaspoons olive oil
5 ounces thin asparagus spears, trimmed
1 red bell pepper, cut into thin strips
6 garlic cloves, thinly sliced
¾ cup fat-free, lower-sodium chicken broth
½ cup half-and-half
2 teaspoons all-purpose flour
2 ounces Parmesan cheese, grated (½ cup)
2 tablespoons fresh flat-leaf parsley leaves
1. Heat a large skillet over medium-high heat. Sprinkle chicken with ¼ teaspoon salt and ¼ teaspoon pepper. Coat pan with cooking spray. Add chicken; cook 4 minutes on each side or until done. Remove from pan; let stand 5 minutes. Cut chicken across the grain into thin slices; keep warm. Reserve drippings in pan.
2. While chicken cooks, cook pasta according to package directions. Drain; keep warm.
3. Cut each zucchini and squash in half crosswise. Cut ½-inch slices from outer “walls” of zucchini and squash; discard cores. Slice pieces lengthwise into thin strips.
4. Heat a nonstick skillet over medium-high heat. Add oil; swirl to coat. Add zucchini, squash, asparagus, and bell pepper to pan; sauté 3 minutes. Sprinkle with remaining ⅜ teaspoon salt. Add garlic; sauté 2 minutes. Remove pan from heat.
5. Combine broth, half-and-half, and flour; stir with a whisk. Add broth mixture to reserved chicken drippings. Bring to a boil; cook 2 minutes or until slightly thickened, stirring constantly. Remove from heat. Add cheese; stir until cheese melts. Add pasta, vegetables, and chicken; toss. Sprinkle with ¼ teaspoon black pepper and parsley.
SERVES 4 (serving size: 2 cups)
CALORIES 456; FAT 13.6g (sat 5.6g, mono 4.7g, poly 1.2g); PROTEIN 38.7g; CARB 43.2g; FIBER 4.4g; SUGARS 7g (est. added sugars 0g); CHOL 106mg; IRON 4mg; SODIUM 718mg; CALC 270mg
SERVE WITH
Arugula-Tomato Salad
Hands-on: 8 min. Total: 8 min.
2 tablespoons champagne vinegar
1 tablespoon extra-virgin olive oil
½ teaspoon Dijon mustard
¼ teaspoon black pepper
⅛ teaspoon salt
6 ounces baby arugula
1 pint halved grape tomatoes
⅓ cup vertically sliced red onion
1. Combine vinegar and next 4 ingredients (through salt) in a bowl; stir with a whisk. Add arugula, tomatoes, and onion; toss.
SERVES 4 (serving size: about 1¼ cups)
CALORIES 61; FAT 3.7g (sat 0.5g, mono 2.5g, poly 0.5g); PROTEIN 1.7g; CARB 6g; FIBER 2g; SUGARS 3g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 104mg; CALC 83mg
NOODLE SUB
IF YOU CAN’T FIND PAPPARDELLE, CUT FRESH LASAGNA NOODLES INTO ½-INCH STRIPS, OR SUB REFRIGERATED FETTUCCINE.
Caribbean Grilled Pork Tenderloin with Grilled Pineapple Salsa
Hands-on: 23 min. Total: 23 min.
We cut the tenderloin in half before grilling for a nicely charred crust and a juicy inside in half the time.
Cooking spray
1 tablespoon salt-free Caribbean jerk seasoning (such as McCormick)
½ teaspoon kosher salt, divided
1 (1-pound) pork tenderloin, trimmed and halved crosswise
4 (½-inch-thick) slices fresh pineapple
¾ cup diced red onion
¼ cup chopped fresh cilantro
3 tablespoons extra-virgin olive oil
2 tablespoons fresh lime juice
1 Fresno chile, thinly sliced
1. Preheat grill to medium-high heat.
2. Coat grill rack with cooking spray. Rub jerk seasoning and ¼ teaspoon salt evenly over pork. Place pork on grill rack; grill 12 to 14 minutes or until a thermometer registers 145°, turning occasionally. Place pork on a platter. Cover with foil; let stand 5 minutes. Cut across the grain into slices.
3. Coat grill rack with cooking spray. Arrange pineapple slices on grill; cook 3 minutes on each side or until well marked. Remove from grill; chop. Combine pineapple, remaining ¼ teaspoon salt, onion, and remaining ingredients in a bowl. Serve with pork.
SERVES 4 (serving size: about 3 ounces pork and ½ cup pineapple mixture)
CALORIES 253; FAT 12.9g (sat 2.2g, mono 8.3g, poly 1.5g); PROTEIN 25g; CARB 10g; FIBER 1g; SUGARS 6g (est. added sugars 0g); CHOL 74mg; IRON 1mg; SODIUM 303mg; CALC 21mg
Sizzling Skirt Steak with Asparagus and Red Pepper
Hands-on: 20 min. Total: 40 min.
The marinade of fish sauce and grated red onion gives intense flavor to the steak, tenderizes the meat, and results in a slightly caramelized crust. Use your largest sauté pan (preferably 14-inch so that the vegetables and steak have room to caramelize and cook quickly) or a large wok.
1 pound skirt steak, halved crosswise
1½ tablespoons fish sauce, divided
2 medium red onions, divided
12 ounces asparagus, trimmed
1 large red bell pepper, thinly sliced
2 tablespoons olive oil
1. Combine steak and 1 tablespoon fish sauce in a shallow dish. Cut 1 onion in half lengthwise. Grate half of the onion. Add onion pulp to steak; toss to coat. Cover and let stand at room temperature for 30 minutes.
2. Cut remaining 1½ onions into ¼-inch-thick vertical slices. Cut each asparagus spear diagonally into 3 pieces. Combine sliced onion, asparagus, bell pepper, and oil; toss to coat. Heat a large wok or stainless steel skillet over high heat. Add vegetables to pan; stir-fry 5 minutes or until crisp-tender. Add remaining 1½ teaspoons fish sauce to pan; stir-fry 30 seconds. Remove vegetable mixture from pan; keep warm.
3. Scrape onion pulp off of steak. Return wok to high heat. Add steak to pan; cook 3 minutes on each side or until desired degree of doneness. Place steak on a cutting board; let stand at least 5 minutes. Cut steak across the grain into slices. Serve with vegetables.
SERVES 4 (serving size: 3 ounces steak and about ¾ cup vegetables)
CALORIES 300; FAT 16.4g (sat 4.6g, mono 9.7g, poly 1.2g); PROTEIN 27g; CARB 11g; FIBER 4g; SUGARS 6g (est. added sugars 0g); CHOL 74mg; IRON 5mg; SODIUM 612mg; CALC 48mg
Carne Tampiqueña
Hands-on: 55 min. Total: 55 min.
Grill flames give hot peppers delectable smokiness. Find queso fresco at Mexican markets or in the Latin cheese section of large supermarkets.
1½ pounds skirt steak, cut into 3-inch pieces
¾ cup fresh lime juice (about 10 limes)
1 teaspoon salt, divided
Cooking spray
2 poblano chiles
1 serrano chile
1 small onion, cut horizontally into ½-inch-thick slices
1 small tomato
2 ounces queso fresco, cut into 4 slabs
1 tablespoon extra-virgin olive oil
2 teaspoons minced garlic
12 (6-inch) corn tortillas
1 ripe peeled avocado, sliced
1 jalapeño pepper, thinly sliced
6 lime wedges
1. Preheat grill to high heat.
2. Combine steak and juice in a large zip-top bag; let stand 30 minutes, turning occasionally. Remove steak from marinade; discard marinade. Sprinkle steak with ½ teaspoon salt. Lightly coat grill rack with cooking spray. Place chiles on grill rack; grill 12 minutes or until charred on all sides, turning occasionally. Wrap chiles in foil; let stand 10 minutes. Place onion slices on grill; grill 10 minutes, turning once. Place tomato on grill; grill 6 minutes or until softened. Place steak on grill; grill 3 minutes on each side or until desired degree of doneness. Lightly coat cheese with cooking spray. Add cheese to grill; grill 1 minute on each side or until browned.
3. Peel, seed, and chop grilled chiles; place in a medium bowl. Chop onion and tomato; add to chiles. Stir in remaining ½ teaspoon salt, olive oil, and minced garlic. Cut steak across the grain into thin slices.
4. Warm tortillas according to package directions. Divide steak, onion mixture, cheese, avocado, and jalapeño among tortillas. Serve with lime wedges.
SERVES 6 (serving size: 2 tacos)
CALORIES 356; FAT 16.3g (sat 4.6g, mono 8.6g, poly 1.6g); PROTEIN 27g; CARB 28g; FIBER 5g; SUGARS 5g (est. added sugars 0g); CHOL 75mg; IRON 3mg; SODIUM 492mg; CALC 80mg
Pan-Grilled Flank Steak with Chimichurri Sauce
Hands-on: 20 min. Total: 20 min.
1 pound flank steak, trimmed
⅝ teaspoon kosher salt, divided
¼ teaspoon freshly ground black pepper
Cooking spray
1 cup fresh flat-leaf parsley leaves
1 cup fresh cilantro leaves
¼ cup fresh oregano leaves
2 garlic cloves
½ teaspoon grated lime rind
2 tablespoons fresh lime juice
2 tablespoons extra-virgin olive oil
¼ teaspoon crushed red pepper
1. Heat a grill pan over high heat. Sprinkle steak evenly with ⅜ teaspoon salt and black pepper. Lightly coat steak with cooking spray. Add steak to pan; grill 5 minutes on each side or until desired degree of doneness. Let stand 3 minutes. Cut steak diagonally across the grain into thin slices.
2. Combine parsley, cilantro, oregano, and garlic in a food processor, and process until finely chopped. Add remaining ¼ teaspoon salt, rind, and remaining ingredients; process until herbs are very finely chopped and mixture is well combined. Serve with steak.
SERVES 4 (serving size: about 3 ounces steak and 2 tablespoons sauce)
CALORIES 235; FAT 13.4g (sat 3.3g, mono 7.2g, poly 1g); PROTEIN 25g; CARB 3g; FIBER 1g; SUGARS 0g (est. added sugars 0g); CHOL 70mg; IRON 3mg; SODIUM 372mg; CALC 72mg
SERVE WITH
Tomato and Avocado Salad
Hands-on: 20 min. Total: 20 min.
2 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
½ cup thinly vertically sliced red onion
¼ cup fresh cilantro leaves
1 medium tomato, cut into thin wedges
1 peeled ripe avocado, cut into 8 wedges
¼ teaspoon kosher salt
⅛ teaspoon chili powder
1. Combine juice and oil in a large bowl, stirring with a whisk. Add onion, cilantro, tomato, and avocado; toss gently to coat. Sprinkle with salt and chili powder.
SERVES 4 (serving size: about 1 cup)
CALORIES 100; FAT 8.7g (sat 1.2g, mono 5.8g, poly 1g); PROTEIN 1g; CARB 6g; FIBER 2g; SUGARS 2g (est. added sugars 0g); CHOL 3mg; IRON 0mg; SODIUM 128mg; CALC 12mg
Sugar-Crusted Pork Cabbage Wraps
Hands-on: 25 min. Total: 2 hr. 20 min.
Cooking the shredded pork in a hot skillet after roasting creates wonderfully crispy bits in the pan.
¼ cup granulated sugar
¼ cup packed dark brown sugar
1¾ teaspoons kosher salt
2 teaspoons freshly ground black pepper
½ teaspoon five-spice powder
1 (1½-pound) pork tenderloin, trimmed and silver skin removed
Cooking spray
2 tablespoons canola oil, divided
2 tablespoons dark sesame oil, divided
8 napa (Chinese) cabbage leaves
2 cups thinly sliced cucumber
1 cup (1-inch) green onion pieces
8 teaspoons hoisin sauce
4 teaspoons sambal oelek (ground fresh chile paste, such as Huy Fong)
1. Combine first 5 ingredients; rub spice mixture evenly over pork. Place pork in a zip-top plastic bag, and seal. Refrigerate 1 hour, turning every 20 minutes.
2. Preheat oven to 375°.
3. Let pork stand at room temperature 30 minutes. Remove pork from bag; discard marinade. Place pork on a broiler pan coated with cooking spray. Bake at 375° for 25 minutes or until a thermometer inserted in the thickest portion registers 120°. Remove pork from oven; let stand 10 minutes. Cut pork crosswise into 2-inch pieces, and shred with 2 forks.
4. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon canola oil and 1 tablespoon sesame oil to pan; swirl to coat. Add half of shredded pork to pan; sauté 4 minutes or until browned and edges are crisp, stirring occasionally. Repeat procedure with remaining oils and pork. Place 1 cabbage leaf on each of 8 plates; divide pork evenly among leaves. Top each serving with ¼ cup cucumber and 2 tablespoons green onions. Drizzle 1 teaspoon hoisin over each serving; top each with ½ teaspoon sambal oelek.
SERVES 8
CALORIES 236; FAT 10g (sat 1.5g, mono 4.4g, poly 2.8g); PROTEIN 18.6g; CARB 18g; FIBER 0.8g; SUGARS 16g (est. added sugars 13g); CHOL 55mg; IRON 1.3mg; SODIUM 581mg; CALC 37mg
LOVE FOR LEFTOVERS
THE PORK CAN ALSO DOUBLE AS A TACO FILLING OR AS THE TOPPER FOR A COLD RICE NOODLE AND VEGETABLE BOWL.