Dinner Lightened Up

• Easy Beef Tacos
• Glazed Beef Tenderloin with Herbed New Potatoes
• Parmesan-Dijon Chicken
• Moroccan Chicken with Olives
• Grilled Teriyaki Pork Tenderloin with Pineapple
• Lemon- and Parmesan-Crusted Salmon
• Faux Pho Chicken Tacos

Easy Beef Tacos

Prep Time: 15 Minutes • Start to Finish: 30 Minutes • Makes 10 tacos

• 1 lb lean (at least 80%) ground beef
• 1 cup chunky style salsa
• 10 taco shells
• ½ head lettuce, shredded
• 1 medium tomato, chopped (¾ cup)
• 1 cup shredded Cheddar cheese (4 ounces)

1 Cook beef in 10-inch skillet over medium heat 8 to 10 minutes, stirring occasionally, until brown; drain.

2 Stir salsa into beef. Heat to boiling, stirring constantly; reduce heat to medium-low. Cook 5 minutes, stirring occasionally. Pour beef mixture into large serving bowl.

3 Heat taco shells as directed on package. Serve taco shells with beef mixture, lettuce, tomato and cheese.

1 Taco: Calories 190 (Calories from Fat 100); Total Fat 11g (Saturated Fat 5g); Cholesterol 40mg; Sodium 320mg; Total Carbohydrate 10g (Dietary Fiber 1g); Protein 12g     Exchanges: ½ Starch, 1½ Medium-Fat Meat, 1 Fat

Tip Here’s a nice addition to the tacos. Open a 16-ounce can of refried beans, and place in a microwavable bowl. Cover and microwave on High, stirring a few times with a wooden spoon, until hot. Spoon the beans into a serving bowl, and serve with the salsa and other taco toppings.

Glazed Beef Tenderloin with Herbed New Potatoes

Prep Time: 15 Minutes • Start to Finish: 1 Hour 30 Minutes • Makes 4 servings

• ⅓ cup steak sauce
• 1½ tablespoons packed brown sugar
• 4 beef tenderloin steaks, about 1 inch thick (1 pound)
• 8 small new potatoes (1 pound), cut lengthwise in half
• 2 tablespoons water
•  Cooking spray
• 1 teaspoon chopped fresh or ¼ teaspoon dried rosemary leaves, crumbled
• 1 teaspoon chopped fresh or ¼ teaspoon dried thyme leaves
• ¼ teaspoon paprika
• ½ teaspoon salt
• ¼ teaspoon pepper

1 Mix steak sauce and brown sugar in shallow dish; reserve 2 tablespoons. Add beef to remaining sauce (about ¼ cup); turn to coat. Cover and refrigerate at least 1 hour but no longer than 24 hours, turning beef 2 or 3 times.

2 Spray grill rack with cooking spray. Heat gas or charcoal grill for direct heat.

3 Place potatoes and water in 2-quart microwavable casserole. Cover and microwave on High 3 to 5 minutes or until potatoes are just tender. Place potatoes on sheet of heavy-duty foil. Spray potatoes with cooking spray; sprinkle with rosemary, thyme and paprika. Wrap securely in foil.

4 Grill beef and potatoes uncovered 4 to 6 inches from medium heat about 13 minutes for medium doneness, turning beef and potatoes after 6 minutes and brushing reserved sauce frequently over beef. Sprinkle salt and pepper over potatoes.

To broil: Marinate beef and microwave potatoes as directed. Spray potatoes with cooking spray; sprinkle with rosemary, thyme and paprika, but do not wrap in foil. Set oven control to broil. Place beef and potatoes on rack in broiler pan. Broil with tops 4 to 6 inches from heat about 15 minutes for medium doneness, turning beef and potatoes after 6 minutes and brushing reserved sauce frequently over beef.

1 Serving: Calories 290 (Calories from Fat 70); Total Fat 8g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 65mg; Sodium 660mg; Total Carbohydrate 28g (Dietary Fiber 3g); Protein 27g     Exchanges: 2 Starch, 2 Very Lean Meat, ½ Fat    Carbohydrate Choices: 2

Parmesan-Dijon Chicken

Prep Time: 10 Minutes • Start to Finish: 40 Minutes • Makes 6 servings

• ¼ cup butter, melted
• 2 tablespoons Dijon mustard
• ¾ cup dry bread crumbs (any flavor)
• ¼ cup grated Parmesan cheese
• 6 boneless skinless chicken breast halves (1¾ pounds)

1 Heat oven to 375°F. In shallow dish, mix butter and mustard until combined. Mix bread crumbs and cheese in large resealable food-storage plastic bag.

2 Dip 1 piece of chicken at a time into butter mixture, coating all sides. Then place in bag of bread crumbs, seal bag and shake to coat with crumb mixture. Place chicken in single layer in ungreased 13x9-inch pan.

3 Bake uncovered 20 to 30 minutes, turning once, until juice of chicken is no longer pink when centers of thickest pieces are cut.

1 Serving: Calories 285 (Calories from Fat 125); Total Fat 14g (Saturated Fat 7g); Cholesterol 95mg; Sodium 420mg; Total Carbohydrate 10g (Dietary Fiber 0g); Protein 30g     Exchanges: ½ Starch, 4 Lean Meat, ½ Fat

Tip Go ahead and add a pinch of this or a dash of that to suit your taste. Try adding dried basil, thyme, sage or rosemary leaves, dried dill weed or seasoned salt to taste to the bread crumb mixture.

Moroccan Chicken with Olives

Prep Time: 25 Minutes • Start to Finish: 1 Hour 25 Minutes • Makes 6 servings

• ¼ cup chopped fresh cilantro
• 1 tablespoon paprika
• 2 teaspoons ground cumin
• ½ teaspoon salt
• ½ teaspoon ground turmeric
• ½ teaspoon ground ginger
• 2 cloves garlic, finely chopped
• 1 cut-up whole chicken (3 to 3½ lb)
• ⅓ cup all-purpose flour
• ½ cup water
• ¼ cup lemon juice
• 1 teaspoon chicken bouillon granules
• ½ cup kalamata or Greek olives
• 1 medium lemon, sliced
•  Hot cooked couscous or rice, if desired

1 Heat oven to 350°F.

2 Stir together cilantro, paprika, cumin, salt, turmeric, ginger and garlic. Rub mixture on all sides of chicken.

3 Coat chicken with flour. Place chicken in ungreased 13x9-inch (3-quart) glass baking dish. Stir together water, lemon juice and bouillon granules; pour over chicken. Add olives and lemon slices.

4 Bake uncovered about 1 hour, spooning liquid over chicken occasionally, until juice of chicken is no longer pink when centers of thickest pieces are cut. Serve with couscous.

1 Serving: Calories 280 (Calories from Fat 135); Total Fat 15g (Saturated Fat 4g); Cholesterol 85mg; Sodium 600mg; Total Carbohydrate 9g (Dietary Fiber 1g); Protein 28g     Exchanges: ½ Starch, 4 Lean Meat

Tip Turmeric is an aromatic spice with a brilliant yellow color and a pungent, slightly bitter flavor. Often used in Indian and Caribbean cooking, turmeric is commonly added to poultry, rice, seafood and egg dishes.

Grilled Teriyaki Pork Tenderloin with Pineapple

Prep Time: 40 Minutes • Start to Finish: 8 Hours 40 Minutes • Makes 6 servings

• Marinade
• 2 tablespoons olive or canola oil
• ¼ cup soy sauce
• 2 tablespoons ketchup
• 1 tablespoon white vinegar
• ¼ teaspoon pepper
• 2 cloves garlic, finely chopped
• Pork
• 2 pork tenderloins (about ¾ lb each)
• 1 pineapple, peeled, cut into ½-inch slices

1 In small bowl, mix all marinade ingredients. Fold thin end of each pork tenderloin under so pork is an even thickness; secure with toothpicks. Place pork in large resealable food-storage plastic bag or shallow glass dish. Pour marinade over pork; turn pork to coat with marinade. Seal bag or cover dish; refrigerate at least 8 hours but no longer than 24 hours, turning pork occasionally.

2 Brush grill rack with vegetable oil. If using charcoal grill, place drip pan directly under grilling area, and arrange coals around edge of firebox. Heat coals or gas grill for indirect heat.

3 Remove pork from marinade; reserve marinade. Cover and grill pork over drip pan or over unheated side of gas grill, 4 to 5 inches from medium heat, 25 to 30 minutes, brushing occasionally with marinade and turning once, until pork is slightly pink in center. Cut pineapple slices in half. Add pineapple to grill for last 2 to 4 minutes of grilling, brushing with marinade and turning once. Discard any remaining marinade.

4 Remove toothpicks from pork. Cut pork across grain into thin slices. Serve with pineapple.

1 Serving: Calories 220 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 70mg; Sodium 540mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 8g); Protein 26g     Exchanges: ½ Fruit, ½ Other Carbohydrate, 3½ Lean Meat    Carbohydrate Choices: 1

Tip Indirect heat is used for grilling longer-cooking and some other foods, such as pork tenderloin. Arrange coals around the edge of the grill, and place a drip pan in the center under the area where the food will be grilled.

Lemon- and Parmesan-Crusted Salmon

Prep Time: 10 Minutes • Start to Finish: 35 Minutes • Makes 4 servings

• 1 (1¼ lb) salmon fillet
• 2 tablespoons butter, melted
• ¼ teaspoon salt
• ¾ cup fresh white bread crumbs (1 slice)
• ¼ cup grated Parmesan cheese
• 2 tablespoons thinly sliced green onions
• 2 teaspoons grated lemon peel
• ¼ teaspoon dried thyme leaves

1 Heat oven to 375°F. Spray shallow baking pan with cooking spray. Pat salmon dry with paper towel. Place salmon, skin side down, in pan; brush with 1 tablespoon of the butter. Sprinkle with salt.

2 Mix bread crumbs, cheese, onions, lemon peel and thyme in small bowl. Stir in remaining 1 tablespoon butter. Press bread crumb mixture evenly onto salmon.

3 Bake uncovered 15 to 25 minutes or until salmon flakes easily with fork. Serve immediately.

1 Serving: Calories 290 (Calories from Fat 145); Total Fat 16g (Saturated Fat 7g); Cholesterol 115mg; Sodium 420mg; Total Carbohydrate 4g (Dietary Fiber 0g); Protein 33g     Exchanges: 5 Lean Meat

Tip A bread with a medium texture instead of a soft texture works best for this recipe so the topping bakes up crunchy. It’s also best to serve the fish as soon as it comes out of the oven.

Faux Pho Chicken Tacos

Prep Time: 30 Minutes • Start to Finish: 1 Hour • Makes 8 tacos

• Chicken and Marinade
• 1 lb boneless skinless chicken thighs, cut into strips
• 2 medium green onions, chopped
• ¼ cup soy sauce
• 2 tablespoons fresh lime juice
• 1 teaspoon sambal oelek chili-garlic sauce
• 1 teaspoon sriracha sauce
• 1 tablespoon packed brown sugar
• Sriracha Mayonnaise
• ⅓ cup mayonnaise
• 1½ teaspoons sriracha sauce
• 1 teaspoon fresh lime juice
• Tortillas and Toppings
• ½ package (3-oz size) ramen noodle soup mix (any flavor)
• 8 flour tortillas for soft tacos and fajitas (6-inch; from 8.2-oz package), heated as directed on package
• 2 medium jalapeño chiles, seeded, cut into thin strips
• ¾ cup fresh Thai basil leaves
• 1 lime, cut into 8 wedges

1 In 1-gallon resealable food-storage plastic bag, mix chicken and marinade ingredients; seal bag. Refrigerate 30 minutes to marinate.

2 Heat 12-inch nonstick skillet over medium-high heat. Drain chicken; discard marinade. Add chicken to skillet; cook 6 to 8 minutes, stirring occasionally, until browned on both sides and no longer pink in center.

3 Meanwhile, in small bowl, mix all mayonnaise ingredients. Break apart ramen noodles. (Reserve seasoning packing for another use.)

4 To serve, spoon chicken down center of each warmed tortilla. Top with sriracha mayonnaise, jalapeño strips, basil leaves and noodle pieces. Garnish with lime wedges.

1 Taco: Calories 280; Total Fat 14g (Saturated Fat 3g); Sodium 470mg; Total Carbohydrate 23g (Dietary Fiber 1g); Protein 15g     Exchanges: 1½ Starch, 1½ Very Lean Meat, 2½ Fat    Carbohydrate Choices: 1½