MEATS
Shepherd’s Pie
2 cups prepared mashed potatoes (such as Simply Potatoes)
¾ pound ground sirloin
¾ cup picante sauce
⅓ cup water
1 tablespoon ground cumin
2 teaspoons sugar
⅛ teaspoon salt
1 (15-ounce) can kidney beans, rinsed and drained
½ cup (2 ounces) preshredded reduced-fat extrasharp cheddar cheese
Freshly ground black pepper (optional)
1. Prepare mashed potatoes according to package directions; keep warm.
2. Cook beef in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Stir in picante sauce, water, cumin, sugar, salt, and beans; bring to a boil. Reduce heat; simmer until mixture thickens (about 5 minutes).
3. Remove from heat. Spoon potatoes over meat mixture; sprinkle with cheese. Cover; let stand 2 minutes or until cheese melts. Sprinkle with pepper, if desired. Yield: 4 servings (serving size: 1 cup).
CALORIES 279; FAT 6g (sat 2.2g, mono 2.2g, poly 0.5g); PROTEIN 25.7g; CARB 30.5g; FIBER 8g; CHOL 48mg; IRON 2.2mg; SODIUM 699mg; CALC 88mg
Superfast Kofte
Kofte, Turkish meatballs often grilled on a stick, can be made from ground lamb, beef, or a combination of both.
½ cup prechopped white onion
⅓ cup dry breadcrumbs
¼ cup chopped fresh mint
2 tablespoons tomato paste
1 teaspoon bottled minced garlic
½ teaspoon salt
½ teaspoon ground cumin
¼ teaspoon ground cinnamon
¼ teaspoon ground red pepper
⅛ teaspoon ground allspice
1 pound lean ground round
1 large egg white, lightly beaten
Cooking spray
8 (¼-inch-thick) slices plum tomato (about 2 tomatoes)
4 (6-inch) pitas, split
¼ cup plain yogurt
1. Preheat broiler.
2. Combine first 12 ingredients in a large bowl; stir until just combined. Divide mixture into 8 equal portions; shape each portion into a (2-inch) patty. Place patties on a jelly-roll pan coated with cooking spray. Broil 4 minutes on each side or until desired degree of doneness. Place 1 tomato slice and 1 patty in each pita half; top each half with 1½ teaspoons yogurt. Yield: 4 servings (serving size: 2 filled pita halves).
CALORIES 423; FAT 11.4g (sat 4.3g, mono 4.3g, poly 0.9g); PROTEIN 31.6g; CARB 46.7g; FIBER 3.2g; CHOL 75mg; IRON 4.3mg; SODIUM 766mg; CALC 114mg
Asian Beef and Noodle-Filled Lettuce Cups
See the shortcut spotlight on the opposite page to learn how kitchen shears can keep you from getting bogged down when preparing these noodle-filled cups.
3 ounces uncooked rice vermicelli
12 ounces ground sirloin
2 teaspoons bottled minced garlic
½ cup matchstick-cut carrots
½ cup chopped cucumber
⅓ cup chopped red bell pepper
⅓ cup prechopped onion
3 tablespoons chopped fresh mint
¼ cup fresh lime juice
2 teaspoons sugar
2 teaspoons low-sodium soy sauce
4 Boston lettuce leaves
¼ cup chopped dry-roasted peanuts
1. Cook pasta according to package directions, omitting salt and fat. Drain and rinse under cold water; drain.
2. Heat a large nonstick skillet over medium-high heat. Add beef to pan, and cook 3 minutes, stirring to crumble. Stir in garlic, and cook 2 minutes or until browned. Stir in noodles, carrots, and next 4 ingredients. Combine juice, sugar, and soy sauce in a small bowl, stirring until sugar dissolves. Add juice mixture to beef mixture; tossing gently to coat. Arrange 1 lettuce leaf on each of 4 plates; spoon 1¼ cups beef mixture into each leaf. Top each serving with 1 tablespoon peanuts. Yield: 4 servings (serving size: 1 stuffed lettuce leaf).
CALORIES 270; FAT 8.6g (sat 2.2g, mono 3.7g, poly 1.9g); PROTEIN 21.2g; CARB 27.8g; FIBER 2.6g; CHOL 45mg; IRON 2.8mg; SODIUM 234mg; CALC 37mg
Quick Barbecue Flank Steak
Make this dish a meal with coleslaw and Texas toast. For the toast, combine 1 tablespoon softened butter and 1 minced garlic clove and spread it on 4 (1½-ounce) slices toasted sourdough bread.
1 cup barbecue sauce
¼ cup fresh lemon juice
1 tablespoon prepared mustard
1½ teaspoons celery seeds
¼ teaspoon hot sauce
2 garlic cloves, minced
1 (1-pound) flank steak, trimmed
Cooking spray
1. Preheat broiler.
2. Combine first 6 ingredients in a large bowl; add steak, turning to coat. Remove steak from sauce, reserving sauce mixture. Place steak on a broiler pan coated with cooking spray; broil 6 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across grain into thin slices.
3. While steak stands, bring sauce mixture to a boil in a saucepan over high heat. Reduce heat, and cook 5 minutes. Serve with steak. Yield: 4 servings (serving size: 3 ounces steak and ¼ cup sauce).
CALORIES 234; FAT 10.1g (sat 3.9g, mono 4.1g, poly 0.8g); PROTEIN 24.6g; CARB 10.4g; FIBER 1.1g; CHOL 57mg; IRON 3.2mg; SODIUM 625mg; CALC 38mg
SHORTCUT SPOTLIGHT
Rice vermicelli is similar to angel hair and sometimes sticks together after it is cooked. Use a pair of kitchen shears to snip through the noodles a few times to make them easier to toss with the remaining ingredients.
Broiled Flank Steak with Warm Tomato Topping
Let the steak stand while you heat the topping. Fill out the meal with orzo, and garnish with fresh cilantro sprigs, if desired.
1¼ teaspoons ground cumin, divided
¾ teaspoon salt, divided
⅛ teaspoon ground red pepper
1 (1-pound) flank steak, trimmed
Cooking spray
1 teaspoon olive oil
1 teaspoon bottled minced garlic
1 jalapeño pepper, seeded and minced (about 1 tablespoon)
2 cups grape or cherry tomatoes, halved
¼ cup chopped fresh cilantro
1. Preheat broiler.
2. Combine 1 teaspoon cumin, ½ teaspoon salt, and red pepper; sprinkle evenly over steak. Place steak on a broiler pan coated with cooking spray; broil 10 minutes or until desired degree of doneness, turning once. Cut steak diagonally across grain into thin slices.
3. Heat oil in a large nonstick skillet over medium heat. Add garlic and jalapeño to pan; cook 1 minute. Add remaining ¼ teaspoon cumin, remaining ¼ teaspoon salt, and tomatoes to pan; cook 3 minutes or until tomatoes begin to soften. Remove from heat; stir in cilantro. Serve tomato topping with steak. Yield: 4 servings (serving size: 3 ounces steak and about ⅓ cup topping).
CALORIES 194; FAT 7.9g (sat 2.5g, mono 3.1g, poly 0.5g); PROTEIN 25.3g; CARB 4.3g; FIBER 1.2g; CHOL 37mg; IRON 2.4mg; SODIUM 514mg; CALC 38mg
Flank Steak with Cucumber-Pepperoncini Relish
Pepperoncini peppers are yellow, wrinkled, and slightly spicy; we use both the chopped pickled pepper and pickling liquid to flavor the crunchy relish. Serve with soft pita wedges and a simple dill-garlic yogurt dip.
1 (1-pound) flank steak, trimmed
1 tablespoon bottled minced garlic
½ teaspoon salt
¼ teaspoon black pepper
Cooking spray
1 tablespoon pickled pepperoncini pepper pickling liquid
1 tablespoon extra-virgin olive oil
½ teaspoon Dijon mustard
1 pickled pepperoncini pepper, chopped
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons crumbled feta cheese
½ English cucumber, quartered lengthwise and sliced (about 1 cup)
1. Preheat broiler.
2. Sprinkle both sides of flank steak evenly with garlic, salt, and ¼ teaspoon black pepper. Place steak on a broiler pan coated with cooking spray; broil steak 5 minutes on each side or until desired degree of doneness. Place steak on a cutting board; cover and let stand 5 minutes. Uncover; cut steak diagonally across grain into thin slices.
3. Combine pepperoncini pickling liquid, olive oil, and mustard in a medium bowl, stirring well with a whisk. Add chopped pepperoncini pepper, parsley, cheese, and cucumber to oil mixture in bowl; toss well to combine. Serve steak with relish. Yield: 4 servings (serving size: 3 ounces steak and ¼ cup relish).
CALORIES 219; FAT 11.1g (sat 3.8g, mono 5.2g, poly 0.6g); PROTEIN 24.9g; CARB 2.4g; FIBER 0.6g; CHOL 46mg; IRON 1.7mg; SODIUM 459mg; CALC 43mg
Ponzu-Glazed Flank Steak
2 tablespoons fresh lemon juice
2 tablespoons fresh lime juice
2 tablespoons low-sodium soy sauce
1 tablespoon honey
2 teaspoons bottled ground fresh ginger (such as Spice World)
1 (1-pound) flank steak, trimmed
1. Preheat broiler.
2. Combine first 5 ingredients in a small saucepan over medium-high heat, and bring to a boil. Cook 3 minutes, and remove from heat.
3. Place steak on a foil-lined broiler pan. Brush half of soy mixture over steak; broil 5 minutes or until browned. Turn steak over, and brush with remaining soy mixture. Broil 5 minutes or until browned. Remove from oven; wrap foil around steak. Let stand 5 minutes before slicing. Serve steak with pan juices. Yield: 4 servings (serving size: 3 ounces steak and 1 tablespoon pan juices).
CALORIES 188; FAT 6.2g (sat 2.3g, mono 2.2g, poly 0.2g); PROTEIN 25.1g; CARB 7.1g; FIBER 0.3g; CHOL 37mg; IRON 2.1mg; SODIUM 330mg; CALC 31mg
COOKING CLASS: How to Cut Flank Steak
Flank steak has a distinct, visible grain and should be cut across this grain into ¼-inch-thick slices for maximum tenderness. Tilting your knife diagonally and slicing away from you ensures the largest surface area possible for each piece.
Beef Saté with Peanut Dipping Sauce
Flank steak cooks quickly when thinly sliced. The dipping sauce is inspired by traditional Indonesian condiments that often accompany this dish.
1 (3½-ounce) bag boil-in-bag long-grain rice
1 (1-pound) flank steak, trimmed
2 tablespoons hoisin sauce
¼ teaspoon salt
Cooking spray
2 tablespoons chopped fresh cilantro
2 tablespoons light coconut milk
1 tablespoon low-sodium soy sauce
1½ tablespoons creamy peanut butter
1 teaspoon sugar
1 teaspoon fresh lime juice
½ teaspoon red curry paste
1. Preheat broiler.
2. Cook rice according to package directions, omitting salt and fat. Drain; cover and keep warm.
3. Cut steak diagonally across grain into ¼-inch-thick slices. Combine steak and hoisin in a bowl; toss to coat. Thread steak onto each of 8 (8-inch) skewers; sprinkle evenly with salt. Place skewers on a broiler pan coated with cooking spray; broil 3 minutes on each side or until desired degree of doneness. Sprinkle skewers with cilantro.
4. Combine coconut milk and remaining ingredients in a bowl, stirring until smooth. Serve with skewers and rice. Yield: 4 servings (serving size: 2 skewers, ½ cup rice, and about 1 tablespoon peanut sauce).
CALORIES 306; FAT 9.4g (sat 3.4g, mono 3.8g, poly 1.2g); PROTEIN 27.6g; CARB 26.4g; FIBER 1g; CHOL 37mg; IRON 2.8mg; SODIUM 503mg; CALC 30mg
Beef Lettuce Wraps
Fill crisp lettuce leaves with sliced flank steak topped with a zesty sauce made from lime juice, brown sugar, and minced pepper. A soba noodle salad complements the meaty wraps and brings another texture to the plate.
Cooking spray
1 (1-pound) flank steak, trimmed
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
3 tablespoons fresh lime juice
2 tablespoons fish sauce
4 teaspoons dark brown sugar
1 jalapeño pepper, seeded and minced
8 Bibb lettuce leaves
1 cup thinly sliced red onion
1 cup torn fresh mint
½ cup matchstick-cut English cucumber
½ cup torn fresh cilantro
2 tablespoons chopped unsalted, dry-roasted peanuts
1. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle steak with salt and pepper. Place steak in pan; cook 5 minutes on each side or until desired degree of doneness. Remove from pan; let stand 10 minutes. Cut steak diagonally across grain into thin slices.
2. Combine juice, fish sauce, sugar, and jalapeño in a medium bowl, stirring with a whisk. Reserve 4 teaspoons juice mixture in a small serving bowl. Pour remaining juice mixture in a large bowl; add steak, tossing to coat. Place 1½ ounces beef in center of each lettuce leaf; top each with 2 tablespoons onion, 2 tablespoons mint, 1 tablespoon cucumber, and 1 tablespoon cilantro. Sprinkle evenly with peanuts; roll up. Serve with reserved juice mixture. Yield: 4 servings (serving size: 2 wraps and 1 teaspoon sauce).
CALORIES 224; FAT 8.1g (sat 2.7g, mono 3.4g, poly 1g); PROTEIN 27g; CARB 11.2g; FIBER 2g; CHOL 39mg; IRON 2.6mg; SODIUM 755mg; CALC 61mg
Asian Beef
Serve atop soba noodles or vermicelli to round out your meal.
⅓ cup chopped green onions
2 tablespoons brown sugar
3 tablespoons low-sodium soy sauce
2 tablespoons rice wine vinegar
1 teaspoon toasted sesame oil
1 teaspoon bottled minced garlic
1 teaspoon bottled minced ginger (such as Spice World)
1 pound flank steak, trimmed
Cooking spray
1. Preheat broiler.
2. Combine first 7 ingredients in a small bowl, stirring with a whisk. Place steak on a broiler rack coated with cooking spray. Pour soy mixture over steak.
3. Broil steak 3 inches from heat 5 minutes on each side or until desired degree of doneness. Let stand 5 minutes; thinly slice across grain. Yield: 4 servings (serving size: 3 ounces beef).
CALORIES 190; FAT 7g (sat 2.4g, mono 2.5g, poly 0.5g); PROTEIN 24.8g; CARB 5.3g; FIBER 0.2g; CHOL 37mg; IRON 2mg; SODIUM 300mg; CALC 31mg
Beef and Sugar Snap Stir-Fry
3 tablespoons rice vinegar, divided
2 tablespoons low-sodium soy sauce, divided
1 (1-pound) flank steak, trimmed and thinly sliced across grain
2 teaspoons sugar
2 teaspoons hoisin sauce
¼ teaspoon salt
¼ teaspoon crushed red pepper
2 teaspoons toasted sesame oil, divided
1 cup chopped onion
1 teaspoon bottled minced ginger
½ teaspoon minced garlic
1 cup chopped red bell pepper
½ cup matchstick-cut carrots
1 (8-ounce) package fresh sugar snap peas
⅓ cup chopped green onions
1. Combine 1 tablespoon vinegar, 1 tablespoon soy sauce, and beef in a large bowl. Combine remaining 2 tablespoons vinegar, remaining 1 tablespoon soy sauce, sugar, hoisin, salt, and crushed red pepper in a small bowl; stir with a whisk.
2. Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add beef mixture to pan; stir-fry 2 minutes or until done. Place beef mixture in a bowl. Heat remaining 1 teaspoon oil in pan over medium-high heat. Add onion to pan; sauté 1 minute. Add ginger and garlic; sauté 15 seconds. Stir in bell pepper, carrot, and peas; sauté 3 minutes. Add vinegar mixture and beef mixture to pan; cook 2 minutes or until thoroughly heated. Remove from heat; stir in green onions. Yield: 4 servings (serving size: 1½ cups).
CALORIES 254; FAT 8.2g (sat 2.7g, mono 2.2g, poly 0.4g); PROTEIN 26.6g; CARB 16.7g; FIBER 3.4g; CHOL 37mg; IRON 2.7mg; SODIUM 526mg; CALC 63mg
Hoisin Flank Steak with Asian Cucumber Salad
3 tablespoons hoisin sauce
1 teaspoon bottled ground fresh ginger
½ teaspoon grated orange rind
1 (1-pound) flank steak, trimmed
Cooking spray
2 cups thinly sliced seeded peeled cucumber
¼ cup thinly vertically sliced red onion
¼ cup matchstick-cut carrots
1 tablespoon sugar
1 tablespoon chopped fresh cilantro
2 tablespoons fresh lime juice
2 teaspoons fish sauce
⅛ teaspoon salt
1. Preheat broiler.
2. Combine first 3 ingredients in a small bowl. Brush steak with half of hoisin mixture. Place steak on a broiler pan coated with cooking spray. Broil 6 minutes. Turn steak over; brush with remaining hoisin mixture. Broil 6 minutes or until desired degree of doneness. Place steak on a cutting board; let stand 5 minutes.
3. Combine cucumber and remaining ingredients in a bowl; toss to combine. Cut steak diagonally across grain into thin slices. Serve with cucumber salad. Yield: 4 servings (serving size: 3 ounces steak and ½ cup salad).
CALORIES 213; FAT 7.7g (sat 2.9g, mono 2.8g, poly 0.3g); PROTEIN 24.6g; CARB 11.5g; FIBER 0.7g; CHOL 38mg; IRON 1.7mg; SODIUM 501mg; CALC 30mg
INGREDIENT SPOTLIGHT
Hoisin sauce is made with soybeans, sugar, vinegar, and spices. Sweet and fairly thick, it’s often used in marinades for barbecuing and roasting and also in dipping sauces.
Mongolian Beef
Make this traditional Chinese dish in less time than it takes to order the take-out version.
1 tablespoon dark sesame oil
2 teaspoons minced garlic
4 green onions, cut into 1-inch pieces
1 (1-pound) flank steak, trimmed and cut crosswise into thin strips
¼ cup water
2 tablespoons low-sodium soy sauce
4 teaspoons cornstarch
2 teaspoons crushed red pepper flakes
2 teaspoons brown sugar
Toasted sesame seeds (optional)
1. Heat oil in a large nonstick skillet over medium-high heat; add garlic and green onions, and cook, stirring frequently, 1 minute. Add beef, and cook 5 minutes or until beef is browned, stirring frequently.
2. While beef cooks, combine water and next 4 ingredients in a small bowl. Pour mixture over beef; cook 1 to 2 minutes or until sauce is thickened and beef is cooked through. Garnish with sesame seeds, if desired. Yield: 4 servings (serving size: 1 cup).
CALORIES 229; FAT 10.2g (sat 2.9g, mono 4.9g, poly 2.3g); PROTEIN 25.4g; CARB 7.6g; FIBER 0.7g; CHOL 37mg; IRON 2.3mg; SODIUM 366mg; CALC 47mg
Flank Steak and Edamame with Wasabi Dressing
Wasabi paste is an intensely hot, green paste that is used anywhere horseradish would be used.
1 (1-pound) flank steak, trimmed
2 tablespoons plus 2 teaspoons low-sodium soy sauce, divided
½ teaspoon salt
½ teaspoon black pepper
Cooking spray
2 teaspoons dark sesame oil
1 tablespoon bottled ground fresh ginger (such as Spice World)
2 teaspoons bottled minced garlic
1 (10-ounce) package frozen shelled edamame (green soybeans), thawed
¼ cup rice vinegar
2 teaspoons wasabi paste
1. Heat a grill pan over medium-high heat. Rub steak with 2 teaspoons soy sauce; sprinkle with salt and pepper. Coat pan with cooking spray. Add steak to pan. Cook 5 minutes on each side or until desired degree of doneness. Remove from pan; let stand 10 minutes. Cut steak diagonally across grain into ½-inch-thick slices.
2. Heat oil in a large nonstick skillet over medium heat. Add ginger and garlic; sauté 1 minute, stirring occasionally. Add remaining 2 tablespoons soy sauce and edamame to pan; cook 2 minutes.
3. Combine vinegar and wasabi paste in a bowl, stirring until smooth. Place ½ cup edamame mixture on each of 4 plates. Top each serving with 3 ounces steak; drizzle each with 1 tablespoon vinegar mixture. Yield: 4 servings.
CALORIES 253; FAT 11.9g (sat 3g, mono 3.7g, poly 3.9g); PROTEIN 27.7g; CARB 5.9g; FIBER 0.1g; CHOL 28mg; IRON 2.8mg; SODIUM 653mg; CALC 64mg
Ancho-Rubbed Flank Steak
Roasted, simply seasoned potato wedges and a tartly dressed salad topped with smoky bacon complement this satisfying main dish.
½ teaspoon kosher salt
½ teaspoon brown sugar
½ teaspoon ground ancho chile powder
¼ teaspoon ground cumin
Dash of freshly ground black pepper
1 (1-pound) flank steak, trimmed
2 teaspoons olive oil
1. Combine first 5 ingredients in a small bowl; rub evenly over both sides of steak.
2. Heat oil in a large skillet over medium-high heat. Add steak; cook 3 minutes on each side or until desired degree of doneness. Let stand 5 minutes; cut steak diagonally across grain into thin slices. Yield: 4 servings (serving size: 3 ounces).
CALORIES 175; FAT 7.8g (sat 2.6g, mono 3.8g, poly 0.5g); PROTEIN 23.8g; CARB 0.8g; FIBER 0.1g; CHOL 37mg; IRON 1.5mg; SODIUM 286mg; CALC 19mg
SHORTCUT SPOTLIGHT
Fresh lime juice adds flavor you can’t get with bottled juice. A juicer makes getting juice super quick. For small jobs, we recommend a handheld juicer.
Thai Basil Beef with Rice Noodles
8 cups water
1 (1-pound) flank steak, trimmed
¼ teaspoon salt
1½ cups (1½-inch-long) slices fresh asparagus (about 1 pound)
4 ounces uncooked wide rice sticks (rice-flour noodles)
1 tablespoon sugar
3 tablespoons fresh lime juice
1 tablespoon fish sauce
½ teaspoon Thai red curry paste
1 cup cherry tomatoes, halved
½ cup thinly sliced fresh basil
1. Heat a large grill pan over medium-high heat.
2. While pan heats, bring water to a boil in a large saucepan.
3. Add steak to grill pan; grill 5 minutes on each side or until desired degree of doneness. Sprinkle steak with salt. Cut steak across grain into thin slices.
4. While steak cooks, add asparagus to boiling water; cook 2 minutes. Remove asparagus with a slotted spoon. Add noodles to boiling water; cook 3 minutes or until done. Drain; rinse well. Cut noodles into smaller pieces; place in a medium bowl.
5. While noodles cook, combine sugar, lime juice, fish sauce, and curry paste in a large bowl. Add one-half of lime mixture to medium bowl with noodles; toss to coat. Add steak, asparagus, tomatoes, and basil to remaining lime mixture in large bowl; toss to combine. Serve steak mixture over noodles. Yield: 4 servings (serving size: ½ cup noodles and 1 cup steak mixture).
CALORIES 328; FAT 8.6g (sat 3.6g, mono 3.4g, poly 0.4g); PROTEIN 26.1g; CARB 34.9g; FIBER 3.6g; CHOL 54mg; IRON 3.2mg; SODIUM 615mg; CALC 50mg
Cumin-Pepper Flank Steak with Horseradish Chimichurri
Chimichurri is a thick herb sauce for meat that is popular in Argentina. Serve with whole wheat flour tortillas and sautéed sliced carrots.
Chimichurri:
⅔ cup fresh flat-leaf parsley leaves
2 tablespoons chopped green onions
2 tablespoons water
1 tablespoon prepared horseradish
1 tablespoon red wine vinegar
1 teaspoon olive oil
⅛ teaspoon salt
1 garlic clove, peeled
Steak:
1 (1-pound) flank steak, trimmed
1 teaspoon ground cumin
½ teaspoon salt
¼ teaspoon black pepper
1 teaspoon olive oil
1. To prepare chimichurri, place first 8 ingredients in a food processor; process until smooth.
2. To prepare steak, rub steak with cumin, ½ teaspoon salt, and pepper. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add steak to pan; cook 3 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut steak diagonally across grain into thin slices. Serve with chimichurri. Yield: 4 servings (serving size: 3 ounces steak and 1½ tablespoons chimichurri).
CALORIES 201; FAT 10.4g (sat 3.6g, mono 4.9g, poly 0.6g); PROTEIN 23.8g; CARB 1.8g; FIBER 0.8g; CHOL 43mg; IRON 2.4mg; SODIUM 433mg; CALC 40mg
Broiled Flank Steak with Salsa Verde
This piquant green sauce makes a great accompaniment to broiled or grilled pork, or steamed white fish. A little goes a long way, so use it sparingly. Serve this dish with roasted potato wedges.
Salsa:
1 cup fresh cilantro leaves
1 cup fresh flat-leaf parsley leaves
3 tablespoons water
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lime juice
2 teaspoons capers, rinsed and drained
1 teaspoon Dijon mustard
3 cornichons
1 garlic clove, peeled
Steak:
1 (1½-pound) flank steak, trimmed
½ teaspoon salt
½ teaspoon freshly ground black pepper
Cooking spray
1. Preheat broiler.
2. To prepare salsa, place cilantro and next 8 ingredients in a food processor; process until smooth, scraping sides of bowl occasionally. Place sauce in a bowl; cover and set aside.
3. To prepare steak, sprinkle each side of steak evenly with salt and pepper. Place on a broiler pan coated with cooking spray; broil 6 minutes on each side or until desired degree of doneness. Cut steak diagonally across grain into thin slices; serve with salsa. Yield: 6 servings (serving size: 3 ounces steak and about 1 tablespoon salsa).
CALORIES 279; FAT 14.3g (sat 4.6g, mono 7.4g, poly 0.8g); PROTEIN 32g; CARB 3.9g; FIBER 0.3g; CHOL 62mg; IRON 2.9mg; SODIUM 364mg; CALC 37mg
Beef and Vegetable Kebabs
Using the broiler lets you enjoy the taste of kebabs year-round; they are also great cooked on the grill. Serve the kebabs over rice.
1 pound boneless sirloin steak, trimmed and cut into 1-inch cubes
8 (1-inch) pieces yellow bell pepper (about 1 pepper)
8 small mushrooms (about 4 ounces)
8 (1-inch) pieces green onions (about 2)
8 cherry tomatoes
1 teaspoon kosher salt
½ teaspoon dried thyme
¼ teaspoon freshly ground black pepper
Cooking spray
2 teaspoons canola oil
1. Preheat broiler.
2. Divide first 5 ingredients evenly among 4 (12-inch) skewers, and sprinkle with salt, thyme, and black pepper. Place on a broiler pan coated with cooking spray; drizzle kebabs with oil.
3. Broil 10 minutes or until desired degree of doneness, turning once. Yield: 4 servings (serving size: 1 kebab).
CALORIES 218; FAT 10g (sat 3.2g, mono 4.1g, poly 1.4g); PROTEIN 26.5g; CARB 4.7g; FIBER 0.7g; CHOL 56mg; IRON 2mg; SODIUM 529mg; CALC 33mg
Grilled Flank Steak with Chimichurri
The chimichurri can be made ahead or while the steak grills to keep the time under 15 minutes. Slice the grilled steak across the grain into thin strips to get the most tender bites.
1 (1-pound) flank steak, trimmed
⅛ teaspoon salt
¼ teaspoon freshly ground black pepper
Cooking spray
½ cup chopped fresh parsley
2 tablespoons chopped fresh mint
2 tablespoons finely chopped shallots
1 tablespoon capers
1 tablespoon fresh lemon juice
2 teaspoons olive oil
1 garlic clove, minced
1. Prepare grill.
2. Sprinkle beef evenly with salt and pepper. Place beef on grill rack coated with cooking spray; grill 3 to 4 minutes on each side or until desired degree of doneness. Let stand 5 minutes; cut beef diagonally across grain into thin slices.
3. While beef stands, combine parsley, mint, and remaining ingredients in a small bowl. Serve over beef. Yield: 4 servings (serving size: 3 ounces steak and about 2 tablespoons chimichurri).
CALORIES 199; FAT 9.5g (sat 3.3g, mono 5.5g, poly 0.6g); PROTEIN 25.1g; CARB 2.2g; FIBER 0.5g; CHOL 47mg; IRON 2.7mg; SODIUM 206mg; CALC 49mg
SHORTCUT SPOTLIGHT
A broiler pan is a great kitchen tool that can help get you in and out of the kitchen quickly. Cooking under a broiler is similar to grilling, except the heat comes from above instead of below.
Country-Fried Steak with Mushroom Gravy
We call for cubed steak, but you can buy regular sirloin steak and pound it with a rolling pin. For the mashed potatoes, you can’t beat the frozen variety for speed.
3 tablespoons fat-free milk
2 large egg whites
1.5 ounces all-purpose flour (about ⅓ cup)
½ teaspoon onion powder
½ teaspoon salt
¼ teaspoon garlic powder
¼ teaspoon black pepper
4 (4-ounce) sirloin cubed steaks
2 teaspoons vegetable oil
2⅔ cups frozen mashed potatoes (such as Ore-Ida)
1⅓ cups fat-free milk
2 cups mushrooms, quartered
2½ tablespoons all-purpose flour
¼ teaspoon salt
1 (14-ounce) can fat-free, less-sodium beef broth
1. Combine 3 tablespoons milk and egg whites in a shallow dish, stirring with a whisk. Combine ⅓ cup flour and next 4 ingredients in a shallow dish. Working with 1 steak at a time, dip in egg mixture; dredge in flour mixture. Repeat procedure with remaining steaks, egg mixture, and flour mixture.
2. Heat oil in a large nonstick skillet over medium-high heat. Add steaks; cook 3 minutes on each side or until browned. Remove steaks from pan; keep warm.
3. While steaks cook, prepare mashed potatoes according to package directions, using 1⅓ cups milk. Keep warm.
4. Add mushrooms to pan; sauté 3 minutes. Combine 2½ tablespoons flour, ¼ teaspoon salt, and broth, stirring with a whisk. Add broth mixture to pan. Bring to a boil; cook 1 minute, stirring constantly. Spoon over steaks. Serve with mashed potatoes. Yield: 4 servings (serving size: 1 steak, about ⅓ cup gravy, and about 1 cup mashed potatoes).
CALORIES 436; FAT 14.7g (sat 5.1g, mono 4.8g, poly 2.2g); PROTEIN 38.2g; CARB 34.7g; FIBER 1.9g; CHOL 189mg; IRON 4.6mg; SODIUM 759mg; CALC 147mg
Spicy Orange Beef
Orange juice, crushed red pepper, and sesame oil add allure to this saucy Chinese entrée. A side of sliced cucumbers dressed with rice vinegar and a pinch of sugar would offer a good balance for this spicy meal.
1 (3½-ounce) bag boil-in-bag brown rice
½ teaspoon salt
1 teaspoon bottled minced garlic
½ teaspoon crushed red pepper
1 pound boneless sirloin steak, cut into ¼-inch strips
½ teaspoon grated orange rind
¼ cup fresh orange juice
1 tablespoon cornstarch
2 tablespoons low-sodium soy sauce
1 teaspoon dark sesame oil
¾ cup (1-inch) slices green onions
1. Cook rice according to package directions, omitting salt and fat. Combine rice and salt, tossing well.
2. Combine garlic, pepper, and beef, tossing well.
3. Combine rind, juice, cornstarch, and soy sauce, stirring with a whisk.
4. Heat oil in a large nonstick skillet over medium-high heat. Add beef mixture and onions; sauté 2 minutes. Add juice mixture; cook 2 minutes or until sauce thickens, stirring frequently. Serve beef mixture over rice. Yield: 4 servings (serving size: ½ cup beef mixture and about ⅓ cup rice).
CALORIES 274; FAT 6.8g (sat 1.9g, mono 2.4g, poly 0.7g); PROTEIN 26.5g; CARB 24.9g; FIBER 2.1g; CHOL 69mg; IRON 3.7mg; SODIUM 627mg; CALC 25mg
COOKING CLASS: How to Test the Grill
The best way to measure the temperature of an open fire is the time-honored hand test. Simply hold your hand about 3 inches above the grate, and then time how long you can keep your hand there. Three seconds indicates medium-high heat.
Grilled Steak with Caper-Herb Sauce
Serve with grilled garlic bread to soak up every last drop of the flavorful caper-herb sauce.
1 (1-pound) boneless sirloin steak
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
Cooking spray
1 cup fresh flat-leaf parsley leaves
1 cup fresh basil leaves
2 tablespoons thinly sliced green onions
2 tablespoons extra-virgin olive oil
2 tablespoons fat-free, less-sodium chicken broth
1 tablespoon capers
1 tablespoon fresh lemon juice
1 garlic clove, chopped
1 canned anchovy fillet, chopped
1. Prepare grill to medium-high heat.
2. Sprinkle steak with salt and pepper. Place steak on grill rack coated with cooking spray; grill 6 minutes on each side. Let stand 10 minutes.
3. Place parsley and remaining ingredients in a food processor; process until blended. Cut steak diagonally across grain into thin slices. Serve with sauce. Yield: 4 servings (serving size: 3 ounces steak and about 1 tablespoon sauce).
CALORIES 194; FAT 13g (sat 3.2g, mono 7.3g, poly 1.2g); PROTEIN 16.3g; CARB 2.4g; FIBER 1.1g; CHOL 42mg; IRON 3.5mg; SODIUM 295mg; CALC 45mg
Balsamic-Glazed Filet Mignon
Pair this steak with classic sides like mashed potatoes and steamed green beans. The menu comes together easily enough for a weeknight meal, but it’s sophisticated enough to share with guests.
4 (4-ounce) beef tenderloin steaks
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
Cooking spray
2 teaspoons bottled minced garlic
⅛ teaspoon crushed red pepper
3 tablespoons dry sherry
2 tablespoons low-sodium soy sauce
1 tablespoon balsamic vinegar
2 teaspoons honey
1. Sprinkle both sides of steaks evenly with salt and black pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Remove steaks from pan; keep warm.
2. Add garlic and red pepper to pan; sauté 30 seconds. Add sherry to pan; bring to a boil. Cook 30 seconds. Add soy sauce and remaining ingredients; bring to a boil, stirring occasionally. Reduce heat, and cook 1 minute. Serve with steaks. Yield: 4 servings (serving size: 1 steak and about 1 tablespoon sauce).
CALORIES 215; FAT 9.2g (sat 3.4g, mono 3.5g, poly 0.7g); PROTEIN 24g; CARB 4.7g; FIBER 0.1g; CHOL 70mg; IRON 3.3mg; SODIUM 406mg; CALC 9.7mg
Balsamic and Black Pepper Filet Mignon
Serve the steak with fast-cooking long-grain and wild rice pilaf tossed with dried fruit.
2 tablespoons molasses
2 teaspoons balsamic vinegar
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
Cooking spray
¾ teaspoon salt
¾ teaspoon black pepper
1. Preheat broiler.
2. Combine molasses and vinegar in a medium bowl, stirring with a whisk. Add steaks, turning to coat. Place steaks on a baking sheet coated with cooking spray. Sprinkle steaks with salt and pepper.
3. Broil 6 minutes; turn steaks over. Broil an additional 5 minutes or until desired degree of doneness. Serve immediately. Yield: 4 servings (serving size: 1 steak).
CALORIES 215; FAT 8.9g (sat 3g, mono 3.5g, poly 0.7g); PROTEIN 24.7g; CARB 8.3g; FIBER 0.1g; CHOL 72mg; IRON 2.3mg; SODIUM 491mg; CALC 37mg
INGREDIENT SPOTLIGHT
The leanest, most tender, and most expensive cuts of beef come from the loin: beef tenderloin, Porterhouse, T-bone, filet mignon, and New York strip steaks.
Sirloin Steaks with Mushroom Sauce and Chive-Garlic Potatoes
4 (4-ounce) boneless sirloin steaks, trimmed (about 1 inch thick)
⅜ teaspoon black pepper, divided
¼ teaspoon salt, divided
1 tablespoon olive oil
1 (8-ounce) package sliced cremini mushrooms
½ cup dry red wine
½ cup water
2 teaspoons all-purpose flour
1 (24-ounce) package refrigerated mashed potatoes
⅓ cup chopped fresh chives
½ teaspoon garlic powder
1. Sprinkle steaks evenly with ¼ teaspoon pepper and ⅛ teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Add steaks to pan; cook 2 minutes on each side or until desired degree of doneness. Remove from pan; keep warm.
2. Add mushrooms to pan; cook 5 minutes or until tender and beginning to brown, stirring frequently. Combine wine, ½ cup water, flour, remaining ⅛ teaspoon pepper, and remaining ⅛ teaspoon salt; stir well with a whisk. Add wine mixture to pan; bring to a boil. Cook 2 minutes or until thick; stir constantly. Remove from heat.
3. Prepare potatoes according to package directions. Stir in chives and garlic powder. Place ¾ cup potatoes on each of 4 plates. Top each with 1 steak and about ¼ cup mushroom sauce. Yield: 4 servings.
CALORIES 326; FAT 10.4g (sat 3.4g, mono 4.9g, poly 0.7g); PROTEIN 28.4g; CARB 29.8g; FIBER 3.6g; CHOL 69mg; IRON 4.1mg; SODIUM 682mg; CALC 46mg
COOKING CLASS: How to Peel a Shallot
When peeling a shallot, remove a couple of the outer layers along with the peel. You might need an extra shallot to make up for the discarded layers, but this method is a lot faster than removing only the thin peel.
Brandy and Mustard–Glazed Tenderloin Steaks
Serve this dish with mashed potatoes drizzled with olive oil. Place fresh broccoli florets in a bowl with a small amount of water. Microwave three minutes or until crisp-tender; garnish with grated lemon rind, if desired.
4 (4-ounce) beef tenderloin steaks
¼ teaspoon salt
⅛ teaspoon black pepper
2 teaspoons butter
¼ cup minced shallots
½ cup fat-free, less-sodium beef broth
1 tablespoon Dijon mustard
2 tablespoons brandy
1. Heat a large nonstick skillet over medium heat. Sprinkle both sides of steaks evenly with salt and pepper. Add steaks to pan; cook 3 minutes on each side or until browned. Remove steaks from pan, and keep warm.
2. Melt butter in pan. Add shallots to pan; cook 2 minutes, stirring occasionally. Add broth and mustard to pan; cook 1 minute or until sauce thickens, stirring occasionally. Stir in brandy. Return steaks to pan, and cook 1 minute on each side or until desired degree of doneness. Serve sauce with steaks. Yield: 4 servings (serving size: 1 steak and 4 teaspoons sauce).
CALORIES 218; FAT 9.3g (sat 3.9g, mono 3.5g, poly 0.4g); PROTEIN 25.7g; CARB 2.7g; FIBER 0.2g; CHOL 81mg; IRON 2.1mg; SODIUM 371mg; CALC 34mg
Beef Tenderloin Steaks with Port Reduction and Blue Cheese
Add Brussels sprouts and wild rice to this entertaining-worthy dish. Use a large skillet to accommodate cooking the four steaks at once. If they’re crowded in a small pan, the steaks will “steam,” affecting the meat’s texture.
4 (4-ounce) beef tenderloin steaks, trimmed
¼ teaspoon salt
¼ teaspoon black pepper
Cooking spray
¾ cup port or other sweet red wine
2 tablespoons jellied cranberry sauce
2 tablespoons fat-free, less-sodium beef broth
⅛ teaspoon salt
⅛ teaspoon black pepper
1 garlic clove, minced
2 tablespoons crumbled blue cheese
1. Heat a large cast-iron skillet over medium-high heat. Sprinkle steaks with ¼ teaspoon salt and ¼ teaspoon pepper; coat steaks with cooking spray. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Remove steaks from pan; keep warm.
2. Add port, cranberry sauce, broth, ⅛ teaspoon salt, ⅛ teaspoon pepper, and garlic to pan, scraping pan to loosen browned bits. Reduce heat, and cook until liquid is reduced to ¼ cup (about 4 minutes). Serve steaks with sauce; top with cheese. Yield: 4 servings (serving size: 1 steak, 1 tablespoon sauce, and 1½ teaspoons cheese).
CALORIES 282; FAT 10.2g (sat 4.1g, mono 3.8g, poly 0.4g); PROTEIN 24.7g; CARB 9.8g; FIBER 0.2g; CHOL 73mg; IRON 3.3mg; SODIUM 361mg; CALC 35mg
Filet Mignon with Arugula Salad
Arugula, a peppery salad green, makes a tasty bed for pan-seared steak. Asiago garlic bread is a fitting accompaniment.
Cooking spray
4 (4-ounce) beef tenderloin steaks, trimmed
½ teaspoon salt, divided
¼ teaspoon black pepper, divided
2 teaspoons butter
½ cup prechopped red onion
1 (8-ounce) package presliced cremini mushrooms
2 tablespoons fresh lemon juice
1 (5-ounce) bag baby arugula
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle beef with ¼ teaspoon salt and ⅛ teaspoon pepper. Add beef to pan; cook 4 minutes on each side or until desired degree of doneness. Remove beef from pan; keep warm.
2. Melt butter in pan; coat pan with cooking spray. Add remaining ¼ teaspoon salt, remaining ⅛ teaspoon pepper, red onion, and mushrooms to pan; sauté 4 minutes or until mushrooms release their liquid. Combine juice and arugula in a large bowl. Add mushroom mixture to arugula mixture; toss gently to combine. Arrange 1½ cups salad mixture on each of 4 plates; top each serving with 1 steak. Yield: 4 servings.
CALORIES 191; FAT 8.9g (sat 3.8g, mono 3.1g, poly 0.5g); PROTEIN 20.5g; CARB 7g; FIBER 1.8g; CHOL 59mg; IRON 3.3mg; SODIUM 349mg; CALC 72mg
Filet Mignon with Sherry-Mushroom Sauce
Jazz up frozen mashed potatoes by drizzling them with a bit of truffle oil for a quick but impressive side to accompany this easy dish. Place fresh green beans in a bowl with a little water. Microwave 3 minutes or until the beans are done.
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
½ teaspoon salt
¼ teaspoon black pepper
2 teaspoons butter, divided
1½ cups presliced mushrooms
2 tablespoons chopped shallots
1 teaspoon bottled minced garlic
½ cup fat-free, less-sodium beef broth
¼ cup dry sherry
2 teaspoons cornstarch
2 teaspoons water
1. Sprinkle beef with salt and pepper. Melt 1 teaspoon butter in a large nonstick skillet over medium-high heat. Add beef to pan; cook 3½ minutes on each side or until desired degree of doneness. Remove beef from pan; keep warm.
2. Melt remaining 1 teaspoon butter in pan. Add mushrooms, shallots, and garlic to pan; sauté 3 minutes. Stir in broth and sherry. Combine cornstarch and 2 teaspoons water in a bowl, stirring until smooth. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute, stirring constantly. Yield: 4 servings (serving size: 1 steak and about ¼ cup sauce).
CALORIES 219; FAT 10.5g (sat 4.4g, mono 3.8g, poly 0.4g); PROTEIN 25.3g; CARB 3.3g; FIBER 0.4g; CHOL 76mg; IRON 3.3mg; SODIUM 420mg; CALC 12mg
Filet Mignon with Port and Mustard Sauce
Port, a fortified dessert wine, has a distinctively smooth sweetness. If you don’t have port, substitute red wine. Serve with sour cream and chive mashed potatoes and fresh green beans.
Cooking spray
4 (4-ounce) beef tenderloin steaks, trimmed
¼ teaspoon salt
¼ teaspoon black pepper
½ cup port or other sweet red wine
3 tablespoons chopped shallots
½ cup fat-free, less-sodium beef broth
1 tablespoon Dijon mustard
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle both sides of steaks with salt and pepper. Add steaks to pan; cook 3½ minutes on each side or until desired degree of doneness. Remove steaks from pan; cover and keep warm.
2. Add port and shallots to pan. Cook 1 minute or until liquid almost evaporates, scraping pan to loosen browned bits. Stir in broth; cook until reduced to ⅓ cup (about 1 minute). Remove from heat ; stir in mustard. Serve steaks with sauce. Yield: 4 servings (serving size: 1 steak and about 1½ tablespoons sauce).
CALORIES 217; FAT 9.3g (sat 3.4g, mono 3.6g, poly 0.5g); PROTEIN 24.3g; CARB 3.8g; FIBER 0.1g; CHOL 70mg; IRON 3.4mg; SODIUM 361mg; CALC 17mg
MAKE IT FASTER
Purchasing presliced mushrooms saves you time in the kitchen. Just be sure to give them a quick wash before using them. The time saved from slicing them is well worth it.
Filet Mignon with Fresh Herb and Garlic Rub
The filet mignon comes from the small end of the tenderloin. Serve it with roasted red potato wedges and steamed broccoli florets. Place florets in a microwave-safe bowl with a little water. Cover with wax paper and microwave at HIGH 3 minutes or until crisp tender.
2 teaspoons bottled minced garlic
1½ teaspoons minced fresh basil
1½ teaspoons minced fresh thyme
1½ teaspoons minced fresh rosemary
½ teaspoon salt
¼ teaspoon black pepper
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
Cooking spray
1. Combine first 6 ingredients in a small bowl; rub evenly over steaks.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steaks to the pan, and cook 4 minutes on each side or until desired degree of doneness. Yield: 4 servings (serving size: 1 steak).
CALORIES 189; FAT 8.8g (sat 3.2g, mono 3.2g, poly 0.3g); PROTEIN 24.1g; CARB 0.8g; FIBER 0.2g; CHOL 71mg; IRON 3.1mg; SODIUM 349mg; CALC 9mg
Filet Mignon with Sweet Bourbon-Coffee Sauce
The bourbon and sugar round out the sharp coffee flavor to make a rich sauce for the beef. Roast refrigerated potato wedges for a quick side.
½ cup water
3 tablespoons bourbon
1½ teaspoons sugar
½ teaspoon beef-flavored bouillon granules
½ teaspoon instant coffee granules
½ teaspoon black pepper
¼ teaspoon salt
4 (4-ounce) beef tenderloin steaks, trimmed (about 1 inch thick)
Cooking spray
2 tablespoons chopped fresh parsley
1. Combine first 5 ingredients in a small bowl; set aside.
2. Sprinkle pepper and salt over both sides of steaks. Heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steaks; cook 2 minutes on each side. Reduce heat to medium; cook steaks 2 minutes or until desired degree of doneness. Transfer steaks to a platter; cover and keep warm.
3. Add bourbon mixture to pan; cook over medium-high heat until mixture has reduced to ¼ cup (about 3 minutes). Serve sauce over beef; sprinkle with parsley. Yield: 4 servings (serving size: 1 steak, 1 tablespoon sauce, and 1½ teaspoons parsley).
CALORIES 178; FAT 5.3g (sat 2g, mono 2.1g, poly 0.2g); PROTEIN 22.4g; CARB 2.1g; FIBER 0.1g; CHOL 52mg; IRON 1.5mg; SODIUM 371mg; CALC 21mg
Pepper and Garlic–Crusted Tenderloin Steaks with Port Sauce
Serve with long-grain and wild rice pilaf and steamed green beans.
2 teaspoons black peppercorns
½ teaspoon salt
3 garlic cloves, minced
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
Cooking spray
¼ cup port wine
¼ cup canned beef broth
1 tablespoon chopped fresh thyme
1. Place peppercorns in a small zip-top plastic bag; seal. Crush peppercorns using a meat mallet or small heavy skillet. Combine peppercorns, salt, and garlic in a bowl; rub evenly over steaks.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steaks to pan. Reduce heat; cook 4 minutes on each side or until desired degree of doneness. Remove steaks from pan. Cover and keep warm.
3. Add port and broth to pan, stirring to loosen browned bits. Cook until reduced to ¼ cup (about 3 minutes). Place 1 steak on each of 4 plates; drizzle each serving with 1 tablespoon sauce. Sprinkle each serving with ¾ teaspoon thyme. Yield: 4 servings.
CALORIES 205; FAT 7.4g (sat 2.7g, mono 3g, poly 0.3g); PROTEIN 25.5g; CARB 6g; FIBER 0.4g; CHOL 76mg; IRON 2.1mg; SODIUM 389mg; CALC 36mg
INGREDIENT SPOTLIGHT
Black peppercorns are the strongest spice in flavor and bite, and are the world’s most popular spice. They’re picked when slightly underripe and then air-dried, which results in their dark color.
Spicy Filet Mignon with Grilled Sweet Onion
If you can’t find sweet onions such as Vidalia, white or yellow onions will work fine, too. Serve with a tossed green salad.
Cooking spray
2 cups vertically sliced Vidalia or other sweet onion
⅛ teaspoon salt
⅛ teaspoon black pepper
1 teaspoon garlic powder
½ teaspoon ground cumin
½ teaspoon dried oregano
¼ teaspoon salt
¼ teaspoon ground red pepper
¼ teaspoon black pepper
4 (4-ounce) filet mignons
1. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add onion; sprinkle with ⅛ teaspoon salt and ⅛ teaspoon black pepper. Cook 8 minutes or until browned, stirring occasionally. Remove from pan; keep warm.
2. Combine garlic powder and next 5 ingredients in a small bowl. Sprinkle garlic mixture over both sides of beef. Add beef to pan. Grill 5 minutes on each side or until desired degree of doneness. Serve with onion mixture. Yield: 4 servings (serving size: 1 filet and ¼ cup onion mixture).
CALORIES 313; FAT 22g (sat 8.7g, mono 9.2g, poly 0.9g); PROTEIN 21g; CARB 6.7g; FIBER 1.1g; CHOL 74mg; IRON 3mg; SODIUM 269mg; CALC 27mg
Steaks with Tuscan-Style Cannellini Salad
Cannellini, large white kidney beans, are common in Tuscan dishes. If you don’t have cannellini, you can use any white bean, such as Great Northern or navy beans.
2 cups chopped plum tomato (about ½ pound)
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh parsley
2 tablespoons balsamic vinegar
2 teaspoons bottled minced garlic
1 teaspoon extra-virgin olive oil
1 (16-ounce) can cannellini beans, rinsed and drained
¾ teaspoon salt, divided
¾ teaspoon cracked black pepper, divided
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
Cooking spray
1. Combine tomato, rosemary, parsley, vinegar, garlic, oil, and beans in a large bowl, stirring well. Sprinkle ¼ teaspoon salt and ¼ teaspoon pepper over bean mixture; stir to combine.
2. Heat a grill pan over medium-high heat. Sprinkle steaks evenly with remaining ½ teaspoon salt and remaining ½ teaspoon pepper. Coat pan with cooking spray. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with bean mixture. Yield: 4 servings (serving size: 1 steak and ½ cup bean mixture).
CALORIES 291; FAT 11.2g (sat 3.9g, mono 4.8g, poly 0.9g); PROTEIN 27.7g; CARB 18.2g; FIBER 4.6g; CHOL 71mg; IRON 3.4mg; SODIUM 700mg; CALC 59mg
Tenderloin Steaks with Red Onion Marmalade
Serve this company-worthy entrée with garlic mashed potatoes and sautéed green beans, and pour a bottle of cabernet sauvignon.
Cooking spray
1 large red onion, sliced and separated into rings (about 2 cups)
2 tablespoons red wine vinegar
2 tablespoons honey
½ teaspoon salt, divided
1 teaspoon dried thyme
¼ teaspoon freshly ground black pepper
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
1. Preheat broiler.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan. Cover and cook 3 minutes. Add vinegar, honey, and ¼ teaspoon salt to pan. Reduce heat, and simmer, uncovered, 8 minutes or until slightly thick, stirring occasionally.
3. Sprinkle remaining ¼ teaspoon salt, thyme, and pepper evenly over beef. Place beef on a broiler pan coated with cooking spray; broil 4 minutes on each side or until desired degree of doneness. Serve with onion mixture. Yield: 4 servings (serving size: 1 steak and ⅓ cup marmalade).
CALORIES 289; FAT 11.4g (sat 4.3g, mono 4.3g, poly 0.4g); PROTEIN 32.5g; CARB 12.6g; FIBER 0.8g; CHOL 95mg; IRON 4.7mg; SODIUM 369mg; CALC 25mg
INGREDIENT SPOTLIGHT
Plum tomatoes, also called Roma or Italian, are an egg-shaped variety that can be either yellow or red. They’re not as sweet as beefsteak or globe varieties, but they have a lower water content and fewer seeds.
Steak au Poivre
You can substitute ¼ cup additional beef broth for the brandy, if you prefer.
1½ teaspoons coarsely ground black pepper
2 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
Cooking spray
¼ cup brandy
½ cup fat-free, less-sodium beef broth
¼ teaspoon salt
3 tablespoons reduced-fat sour cream
1. Press coarsely ground black pepper onto both sides of steaks.
2. Coat steaks with cooking spray. Heat a nonstick skillet over medium-high heat. Cook steaks 4 minutes on each side or until desired degree of doneness. Transfer to warm serving plates; set aside. Keep warm.
3. Add brandy to pan; let simmer 30 seconds or until liquid is reduced to a glaze. Add beef broth and salt. Simmer, uncovered, 3 minutes or until liquid is reduced by half.
4. Remove pan from heat; stir in sour cream. Serve sauce with steak. Yield: 2 servings (serving size: 1 steak and about 2 tablespoons sauce).
CALORIES 251; FAT 9g (sat 3.9g, mono 4.5g, poly 0.5g); PROTEIN 19.4g; CARB 4g; FIBER 0.4g; CHOL 61mg; IRON 2.5mg; SODIUM 463mg; CALC 11mg
COOKING CLASS: How to Dredge Veal Cutlets
To dredge veal scaloppini—a super-thin veal cutlet—place flour in a shallow baking dish or pie plate. Drag the meat through the flour, making sure the cutlets have an even dusting of flour on both sides. Gently shake the cutlets to remove excess flour.
Veal Marsala
Serve the veal over vermicelli, linguine, or egg noodles.
1 pound veal scaloppine
1.1 ounces all-purpose flour (about ¼ cup), divided
⅔ cup beef consommé
1 tablespoon butter
½ cup dry Marsala wine
1 cup presliced mushrooms
¼ teaspoon salt
1 tablespoon chopped fresh parsley
1. Dredge veal in 3 tablespoons flour. Combine 1 tablespoon flour and consommé, stirring with a whisk; set aside.
2. Melt butter in a large nonstick skillet over medium-high heat. Add veal, and cook 1½ minutes. Turn veal over; cook 1 minute. Remove veal from pan.
3. Add wine to pan, scraping pan to loosen browned bits. Add consommé mixture, mushrooms, and salt; bring to a boil. Reduce heat; simmer 3 minutes or until thick. Return veal to pan; sprinkle with parsley. Yield: 4 servings (serving size: 3 ounces veal and about 2 tablespoons sauce).
CALORIES 193; FAT 6.1g (sat 3g, mono 1.1g, poly 0.4g); PROTEIN 26g; CARB 7.5g; FIBER 0.4g; CHOL 102mg; IRON 1.9mg; SODIUM 481mg; CALC 24mg
Thyme-Scented Tenderloin
2 teaspoons dried thyme
½ teaspoon salt
¼ teaspoon freshly ground black pepper
4 garlic cloves, minced
4 (4-ounce) beef tenderloin steaks (½ inch thick), trimmed
Cooking spray
1. Combine first 4 ingredients in a small bowl, and rub on both sides of steaks.
2. Heat a 10-inch cast-iron skillet over medium heat. Coat pan with cooking spray. Add steaks; cook 4 minutes on each side or to desired degree of doneness. Yield: 4 servings (serving size: 1 steak).
CALORIES 157; FAT 7.6g (sat 3g, mono 3.9g, poly 0.6g); PROTEIN 18.3g; CARB 2.6g; FIBER 0.9g; CHOL 53mg; IRON 2.4mg; SODIUM 334mg; CALC 39mg
Rosemary-Grilled Veal Chops
Serve this dish with steamed green beans and grilled slices of refrigerated polenta.
4 (6-ounce) lean veal loin chops (½ inch thick), trimmed
Olive oil–flavored cooking spray
1½ teaspoons dried rosemary, crushed
¾ teaspoon lemon pepper
Lemon wedges (optional)
1. Prepare grill.
2. Spray both sides of veal with cooking spray. Combine rosemary and lemon pepper; rub over veal chops.
3. Place veal on grill rack coated with cooking spray; grill 6 minutes on each side or until done. Serve with lemon wedges, if desired. Yield: 4 servings (serving size: 1 chop).
CALORIES 200; FAT 5.9g (sat 1.8g, mono 2.8g, poly 1.2g); PROTEIN 34.3g; CARB 0.3g; FIBER 0.2g; CHOL 136mg; IRON 1.4mg; SODIUM 177mg; CALC 34mg
Veal Piccata
Enjoy this lemony Italian favorite with simple steamed green beans and mashed sweet potatoes. You can also use this recipe with pounded chicken breasts instead of veal.
2 tablespoons all-purpose flour
Dash of salt
¼ teaspoon black pepper
1 tablespoon water
1 large egg white
⅓ cup Italian-seasoned breadcrumbs
4 (2-ounce) veal cutlets
2 teaspoons olive oil
1 cup fat-free, less-sodium chicken broth
1 teaspoon grated lemon rind
2 to 3 tablespoons fresh lemon juice
1 tablespoon capers, drained and rinsed
Lemon wedges (optional)
Flat-leaf parsley sprigs (optional)
1. Combine flour, salt, and pepper in a shallow dish. Combine water and egg white in another shallow dish, stirring with a whisk. Place breadcrumbs in a third shallow dish. Working with 1 cutlet at a time, dredge in flour mixture. Dip floured cutlet in egg white mixture; dredge in breadcrumbs.
2. Heat oil in a large nonstick skillet over medium-high heat. Add cutlets to pan; cook 2 minutes on each side or until lightly browned. Remove from pan; keep warm.
3. Add broth, rind, juice, and capers to pan; simmer 2 minutes, stirring constantly. Pour over cutlets; serve immediately. Garnish with lemon wedges and parsley sprigs, if desired. Yield: 2 servings (serving size: 2 cutlets and 3 tablespoons sauce).
CALORIES 281; FAT 7.6g (sat 1.2g, mono 4g, poly 0.6g); PROTEIN 30.4g; CARB 21.2g; FIBER 1.3g; CHOL 89mg; IRON 2.2mg; SODIUM 964mg; CALC 89mg
MAKE IT FASTER
Although making your own breadcrumbs is extremely easy and economical, consider purchasing breadcrumbs from the grocery store to save even more time. If you do choose to make your own, simply place the bread in a food processor and pulse until the crumbs reach the desired consistency.
Herbed Lamb Chops with Pomegranate Reduction
These delicious lamb chops topped with sweet pomegranate sauce offer great flavor with minimal effort. Serve with a side of couscous.
Cooking spray
8 (3-ounce) lamb rib chops, trimmed
½ teaspoon black pepper
¼ teaspoon salt
¼ teaspoon chopped fresh thyme
¾ cup pomegranate juice
1 teaspoon Dijon mustard
½ teaspoon honey
2 tablespoons minced shallots
1 teaspoon bottled minced garlic
1 teaspoon cornstarch
1 teaspoon water
1 tablespoon chopped fresh chives
⅛ teaspoon salt
⅛ teaspoon black pepper
1. Preheat broiler.
2. Coat a foil-lined baking sheet with cooking spray. Place lamb on prepared pan. Sprinkle lamb evenly with ½ teaspoon pepper, ¼ teaspoon salt, and thyme. Broil 5 minutes on each side.
3. Combine juice, mustard, and honey in a small bowl. Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add shallots and garlic to pan; sauté 1 minute. Stir in juice mixture; bring to a boil. Reduce heat and cook until reduced to ½ cup (about 5 minutes). Combine cornstarch and water in a small bowl; stir until smooth. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute, stirring constantly. Remove from heat; stir in chives, ⅛ teaspoon salt, and ⅛ teaspoon pepper. Serve with lamb. Yield: 4 servings (serving size: 2 lamb chops and 2 tablespoons sauce).
CALORIES 264; FAT 16.6g (sat 8g, mono 6.5g, poly 0.6g); PROTEIN 18.6g; CARB 9.2g; FIBER 0.2g; CHOL 65mg; IRON 1.6mg; SODIUM 307mg; CALC 27mg
Lamb Rib Chops with Raisin-Almond Couscous
Lamb chops cook quickly and taste delicious spiced with coriander and cumin.
1½ cups water
⅓ cup golden raisins
1 teaspoon kosher salt, divided
¾ cup couscous
¼ teaspoon ground cumin
¼ teaspoon ground coriander
¼ teaspoon black pepper
8 (3-ounce) lamb rib chops, trimmed
¼ cup sliced almonds
¼ cup chopped fresh flat-leaf parsley
1. Preheat broiler.
2. Combine 1½ cups water, raisins, and ½ teaspoon salt in a medium saucepan; bring to a boil. Add couscous to pan. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
3. Combine remaining ½ teaspoon salt, cumin, coriander, and pepper. Rub spice mixture evenly over lamb. Place lamb on a jelly-roll pan lined with aluminum foil. Broil lamb 10 minutes or until desired degree of doneness, turning once.
4. Heat a small skillet over medium heat. Add almonds to pan; cook 3 minutes or until lightly toasted, stirring constantly. Add almonds and parsley to couscous mixture; stir to combine. Serve with lamb. Yield: 4 servings (serving size: 2 lamb chops and ¾ cup couscous).
CALORIES 328; FAT 10.9g (sat 3g, mono 5.2g, poly 1.3g); PROTEIN 20.8g; CARB 36.3g; FIBER 3g; CHOL 50mg; IRON 1.9mg; SODIUM 523mg; CALC 50mg
Broiled Lamb with Cilantro-Papaya Salsa
Plain couscous pairs well with these succulent Indian-spiced lamb chops.
2 teaspoons garam masala
½ teaspoon salt, divided
¼ teaspoon black pepper
12 (3-ounce) lamb loin chops, trimmed
1 cup diced peeled papaya (about 1 medium)
½ cup prechopped red onion
¼ cup chopped fresh cilantro
1 tablespoon fresh lemon juice
1 teaspoon chopped jalapeño pepper
1. Preheat broiler.
2. Combine garam masala, ¼ teaspoon salt, and black pepper. Rub both sides of lamb chops with garam masala mixture. Arrange lamb in a single layer on a broiler pan; broil 4 minutes on each side or until desired degree of doneness. Remove from heat; sprinkle with remaining ¼ teaspoon salt.
3. While lamb cooks, combine papaya and remaining ingredients; stir well. Serve with lamb. Yield: 6 servings (serving size: 2 lamb chops and ¼ cup salsa).
CALORIES 160; FAT 5.6g (sat 2g, mono 2.2g, poly 0.5g); PROTEIN 19.7g; CARB 7.2g; FIBER 1.5g; CHOL 61mg; IRON 1.9mg; SODIUM 261mg; CALC 34mg
Cherry-Glazed Pan-Seared Lamb Chops
Cooking spray
2 teaspoons dried rosemary
½ teaspoon salt
½ teaspoon black pepper, divided
8 (4-ounce) lamb loin chops, trimmed
2 teaspoons bottled minced garlic
½ cup fat-free, less-sodium beef broth
½ cup cherry preserves
¼ cup balsamic vinegar
Parsley sprigs (optional)
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Combine rosemary, salt, and ¼ teaspoon pepper in a small bowl, stirring well. Rub spice mixture evenly over both sides of lamb. Add lamb to pan; cook 5 minutes on each side. Remove lamb from pan. Wipe pan clean with paper towels.
2. Return pan to medium heat; recoat with cooking spray. Add garlic to pan; cook 30 seconds. Add remaining ¼ teaspoon pepper and broth; cook 1 minute, scraping pan to loosen browned bits. Stir in preserves and vinegar; cook 3 minutes or until slightly thick. Return lamb to pan; turn to coat. Cook 1 minute or until desired degree of doneness. Garnish with parsley sprigs, if desired. Yield: 4 servings (serving size: 2 lamb chops and 3 tablespoons glaze).
CALORIES 370; FAT 17.6g (sat 7.4g, mono 7.4g, poly 1.3g); PROTEIN 22.6g; CARB 29.2g; FIBER 0.4g; CHOL 84mg; IRON 1.8mg; SODIUM 422mg; CALC 29mg
INGREDIENT SPOTLIGHT
Lamb is a lean meat so it’s very important that you watch the cooking time and temperature care-fully to make sure the meat doesn’t overcook and become tough.
Broiled Cumin Lamb Chops with Curried Couscous
Lamb:
2 teaspoons ground cumin
1 teaspoon ground coriander
½ teaspoon salt
1 tablespoon honey
8 (4-ounce) lamb loin chops, trimmed
Cooking spray
Couscous:
1 cup chopped onion
½ cup dried cranberries
¾ cup water
½ cup orange juice
1 teaspoon curry powder
¼ teaspoon salt
1 cup uncooked couscous
2 tablespoons chopped fresh cilantro
1. Preheat broiler.
2. To prepare lamb, combine first 3 ingredients in a bowl. Brush honey evenly over both sides of lamb; sprinkle evenly with spice mixture. Arrange lamb in a single layer on a broiler pan coated with cooking spray; broil 4 minutes on each side or until desired degree of doneness.
3. To prepare couscous, heat a nonstick saucepan over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 2 minutes. Stir in cranberries and next 4 ingredients; bring to a boil. Remove from heat; stir in couscous. Cover and let stand 5 minutes. Add cilantro; fluff with a fork. Yield: 4 servings (serving size: 2 lamb chops and about 1 cup couscous mixture).
CALORIES 510; FAT 18.7g (sat 9g, mono 7g, poly 1g); PROTEIN 26.9g; CARB 56.8g; FIBER 4.1g; CHOL 95mg; IRON 3mg; SODIUM 493mg; CALC 54mg
Five-Spice Lamb Chops with Citrus-Raisin Couscous
Just the right amount of hot and sweet—five-spice studded lamb chops are delicious. Add a side of steamed green beans.
¾ cup orange juice
½ cup fat-free, less-sodium chicken broth
⅓ cup golden raisins
1 cup uncooked couscous
¼ cup hoisin sauce
2 tablespoons honey
1 tablespoon seasoned rice vinegar
1 teaspoon chili garlic sauce (such as Lee Kum Kee)
¼ teaspoon five-spice powder
Cooking spray
¼ teaspoon black pepper
⅛ teaspoon salt
8 (4-ounce) lamb loin chops, trimmed
1. Combine first 3 ingredients in a medium saucepan; bring to a boil. Add couscous to pan. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
2. Combine hoisin and next 4 ingredients in a small bowl. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle pepper and salt over lamb. Add lamb to pan; cook 5 minutes on each side or until desired degree of doneness. Add hoisin mixture to pan; cook 1 minute or until thoroughly heated, turning to coat lamb. Spoon sauce over lamb; serve with couscous. Yield: 4 servings (serving size: 2 chops, ¾ cup couscous, and about 1½ tablespoons sauce).
CALORIES 428; FAT 6.5g (sat 2.1g, mono 2.4g, poly 0.9g); PROTEIN 26.2g; CARB 66.1g; FIBER 3.3g; CHOL 61mg; IRON 2.9mg; SODIUM 549mg; CALC 41mg
Lamb Chops in Fennel-Tomato-Caper Sauce
8 (4-ounce) lamb loin chops, trimmed
¼ teaspoon salt, divided
¼ teaspoon black pepper, divided
Cooking spray
½ cup prechopped onion
1 teaspoon bottled minced garlic
½ teaspoon fennel seeds
1 tablespoon capers
1 (14.5-ounce) can diced tomatoes, undrained
1. Heat a large nonstick skillet over medium-high heat. Sprinkle lamb chops with ⅛ teaspoon salt and ⅛ teaspoon black pepper. Coat pan with cooking spray. Add lamb to pan; cook 2 minutes on each side or until lightly browned. Remove lamb from pan. Add remaining ⅛ teaspoon salt, remaining ⅛ teaspoon black pepper, onion, and garlic to pan; sauté 2 minutes.
2. Place fennel seeds in a heavy-duty zip-top plastic bag; seal. Crush seeds with a rolling pin. Add seeds, capers, and tomatoes to pan; bring to a boil. Return lamb to pan. Cover, reduce heat, and cook 6 minutes or until desired degree of doneness. Yield: 4 servings (serving size: 2 lamb chops and ½ cup sauce).
CALORIES 228; FAT 7.8g (sat 2.8g, mono 3.1g, poly 0.7g); PROTEIN 28.3g; CARB 9.6g; FIBER 1.1g; CHOL 86mg; IRON 3.3mg; SODIUM 551mg; CALC 75mg
INGREDIENT SPOTLIGHT
Chinese five-spice powder is a fragrant blend of cinnamon, cloves, fennel seed, star anise, and Szechuan peppercorns. The licorice-like anise and fennel melded with the sweet pungent cloves and cinnamon contrast the woodsy flavor of peppercorn.
Herbes de Provence Lamb Chops with Orzo
Garnish each plate with a lemon wedge and thyme sprig, and pair with a glass of fruity red wine to create a Provençal menu.
1 cup uncooked orzo
⅔ cup torn spinach
½ cup chopped red bell pepper
⅓ cup sliced green onions
2 teaspoons grated lemon rind
2 teaspoons chopped fresh parsley
2 teaspoons olive oil
½ teaspoon salt, divided
1 tablespoon dried herbes de Provence
1 tablespoon Dijon mustard
¼ teaspoon freshly ground black pepper
8 (3-ounce) lamb loin chops
Cooking spray
1. Preheat broiler.
2. Prepare pasta according to package directions, omitting salt and fat. Drain. Combine pasta, spinach, and next 5 ingredients in a medium bowl. Stir in ¼ teaspoon salt.
3. Combine remaining ¼ teaspoon salt, herbes de Provence, mustard, and pepper in a small bowl. Rub lamb evenly with herb mixture. Place on a broiler pan coated with cooking spray; broil 6 minutes, turning once halfway through cooking, or until desired degree of doneness. Serve with pasta mixture. Yield: 4 servings (serving size: 2 lamb chops and ½ cup pasta mixture).
CALORIES 471; FAT 15.6g (sat 4.8g, mono 7.1g, poly 1.1g); PROTEIN 44.1g; CARB 35.3g; FIBER 2.9g; CHOL 121mg; IRON 4.4mg; SODIUM 499mg; CALC 48mg
Peach Spiced Lamb Chops
Use the same spicy-sweet glaze for pork chops. Accompany with sautéed Broccolini and couscous.
1 tablespoon brown sugar
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon chili powder
1 teaspoon paprika
½ teaspoon dried oregano
¼ teaspoon ground ginger
¼ teaspoon ground allspice
¼ teaspoon black pepper
8 (4-ounce) bone-in lamb loin chops, trimmed
Cooking spray
⅓ cup peach preserves
1. Combine first 9 ingredients in a small bowl; rub spice mixture evenly over both sides of lamb chops.
2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add lamb chops to pan, and cook 3½ minutes on each side. Brush each chop with about 1 teaspoon preserves. Turn chops over, and cook 1 minute. Brush chops with remaining preserves. Remove from heat. Yield: 4 servings (serving size: 2 chops).
CALORIES 361; FAT 15.5g (sat 7g, mono 6.2g, poly 0.7g); PROTEIN 32.3g; CARB 21.8g; FIBER 0.4g; CHOL 103mg; IRON 3mg; SODIUM 690mg; CALC 37mg
Mint-Grilled Lamb Chops
In a heart-healthy diet, no more than 30 percent of your calories should come from fat. But not every food you eat has to fall under the 30 percent limit. For instance, when you serve lamb chops (which are naturally higher in fat), be sure to serve a low-fat side dish such as pasta or rice to keep your total fat percentage down at a healthy level.
⅓ cup fresh mint leaves, chopped
2 tablespoons plain low-fat yogurt
2 garlic cloves, crushed
4 (4-ounce) lean lamb loin chops (about 1 inch thick)
1 small lemon, cut in half
Cooking spray
Mint sprigs (optional)
1. Combine first 3 ingredients in a small bowl.
2. Prepare grill.
3. Trim fat from lamb chops. Rub lemon halves on both sides of lamb. Place lamb on grill rack coated with cooking spray; cover and grill 4 minutes. Turn lamb; spread mint mixture evenly over lamb. Cook 3 additional minutes or to desired degree of doneness. Garnish with mint sprigs, if desired. Yield: 2 servings (serving size: 2 chops and 1 tablespoon mint mixture).
CALORIES 158; FAT 5.7g (sat 2.3g, mono 2.7g, poly 0.7g); PROTEIN 23.7g; CARB 1.4g; FIBER 0.2g; CHOL 73mg; IRON 2.4mg; SODIUM 77mg; CALC 31mg
INGREDIENT SPOTLIGHT
Mint is a versatile herb that is used in both sweet and savory dishes. It comes in many varieties, but spearmint is the preferred choice for cooking.
Lamb Chops with Herb Vinaigrette
Add garlic mashed potatoes and steamed broccoli florets. If you have bottled roasted red bell peppers in your refrigerator, you can substitute them for the pimiento.
½ teaspoon salt, divided
½ teaspoon black pepper
8 (4-ounce) lamb loin chops
2 tablespoons finely chopped shallots
1½ tablespoons water
1 tablespoon red wine vinegar
1½ teaspoons lemon juice
1½ teaspoons extra-virgin olive oil
1 teaspoon Dijon mustard
1½ tablespoons finely chopped fresh flat-leaf parsley
1½ tablespoons finely chopped fresh tarragon
1 tablespoon finely chopped fresh mint
1 tablespoon finely chopped pimiento
1. Preheat broiler.
2. Sprinkle ¼ teaspoon salt and pepper over lamb. Place lamb on the rack of a broiler pan or roasting pan; place rack in pan. Broil 5 minutes on each side or until desired degree of doneness.
3. Combine shallots, 1½ tablespoons water, and vinegar in a small microwave-safe bowl; microwave at HIGH 30 seconds. Stir in remaining ¼ teaspoon salt, juice, oil, and mustard, stirring with a whisk. Add parsley and remaining ingredients, stirring well. Serve vinaigrette over lamb. Yield: 4 servings (serving size: 2 chops and 1 tablespoon vinaigrette).
CALORIES 349; FAT 15.2g (sat 5.1g, mono 6.7g, poly 1.4g); PROTEIN 47.7g; CARB 1.9g; FIBER 0.2g; CHOL 150mg; IRON 4.6mg; SODIUM 482mg; CALC 37mg
COOKING CLASS: How to Deglaze a Pan
Adding broth to a pan after you’ve cooked meat and then scraping the bottom to loosen the browned bits adds flavor. In the recipe on the opposite page, it begins the process of making a scrumptious raspberry glaze.
Rosemary-Grilled Lamb Chops
¼ cup balsamic vinegar
1 tablespoon lemon juice
1 tablespoon dried rosemary, crushed
¼ teaspoon garlic powder
¼ teaspoon freshly ground black pepper
4 (4-ounce) lean lamb loin chops (1 inch thick)
Cooking spray
1. Prepare grill.
2. Combine first 5 ingredients in a small bowl.
3. Trim fat from lamb. Place lamb on grill rack coated with cooking spray; cover and grill 4 to 5 minutes on each side or until desired degree of doneness, basting occasionally with vinegar mixture. Yield: 2 servings (serving size: 2 chops).
CALORIES 341; FAT 11.8g (sat 4.6g, mono 6.2g, poly 0.9g); PROTEIN 46.7g; CARB 7.7g; FIBER 0.9g; CHOL 145mg; IRON 5.2mg; SODIUM 153mg; CALC 48mg
Pan-Seared Pork Chops with Dried Fruit
Serve this saucy dish with plain couscous or quick-cooking brown rice. Add a savory green salad or steamed vegetables to balance the sweetness of the pork chops.
Cooking spray
4 (6-ounce) bone-in center-cut pork chops (about ½ inch thick)
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
⅓ cup sliced shallots
1 cup fat-free, less-sodium chicken broth
1 (7-ounce) package dried mixed fruit bits (such as SunMaid)
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle both sides of pork with salt and pepper. Add pork to pan; cook 3 minutes on each side or until lightly browned. Remove from pan, and set aside.
2. Add shallots to pan; cook 1 minute, stirring constantly. Add broth and fruit; cover and simmer 1 minute. Return pork to pan, and cook 1 minute or until thoroughly heated. Yield: 4 servings (serving size: 1 pork chop and ⅓ cup sauce).
CALORIES 380; FAT 12.6g (sat 4.5g, mono 5.5g, poly 0.9g); PROTEIN 28.5g; CARB 38.7g; FIBER 4.7g; CHOL 76mg; IRON 1.8mg; SODIUM 299mg; CALC 56mg
Pork Chops with Ancho Chile Rub and Raspberry Glaze
Ancho chile powder, made from dried poblano peppers, adds a mild heat, which is mellowed by the sweetness of the preserves in the glaze. Serve this dish with smashed red potatoes.
2 teaspoons ancho chile powder
½ teaspoon salt
¼ teaspoon dried thyme
4 (6-ounce) bone-in center-cut pork chops (about ½ inch thick)
Cooking spray
¼ cup fat-free, less-sodium beef broth
2 tablespoons seedless raspberry preserves
1. Combine first 3 ingredients in a small bowl, stirring well. Rub spice mixture evenly over pork. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add pork to pan, and cook 3 minutes on each side or until desired degree of doneness. Remove from pan, and keep warm.
2. Add broth to pan, and cook 30 seconds, scraping pan to loosen browned bits. Increase heat to medium-high. Add preserves to pan; cook 1 minute or until slightly thick, stirring constantly with a whisk. Brush pork with glaze. Yield: 4 servings (serving size: 1 pork chop and 1½ tablespoons glaze).
CALORIES 187; FAT 6g (sat 2g, mono 2.9g, poly 1.1g); PROTEIN 25.2g; CARB 6.8g; FIBER 0.2g; CHOL 70mg; IRON 0.1mg; SODIUM 398mg; CALC 1.3mg
Cinnamon-Spiced Pork and Plums
½ teaspoon ground cinnamon
¼ teaspoon salt
¼ teaspoon ground cloves
¼ teaspoon coarsely ground black pepper
4 (4-ounce) boneless center-cut loin pork chops (about ½ inch thick)
1 teaspoon olive oil
¼ cup finely chopped shallots
1 teaspoon butter
1 cup pitted dried plums, halved (about 4 ounces)
⅓ cup dry white wine
⅓ cup fat-free, less-sodium chicken broth
2 tablespoons chopped fresh parsley
1. Combine first 4 ingredients in a small bowl; sprinkle evenly over pork. Heat 1 teaspoon olive oil in a large nonstick skillet over medium-high heat. Add pork, and cook 2 minutes on each side or until browned. Add shallots and butter; cook 30 seconds or until butter melts, stirring frequently. Add plums, wine, and broth, turning pork to coat. Cover, reduce heat to medium-low, and cook 2 minutes or until pork is done. Sprinkle with parsley. Yield: 4 servings (serving size: 1 pork chop, ¼ cup sauce, and 1½ teaspoons parsley).
CALORIES 334; FAT 12.3g (sat 4.3g, mono 5.7g, poly 1g); PROTEIN 32g; CARB 20.6g; FIBER 2.7g; CHOL 94mg; IRON 2.1mg; SODIUM 252mg; CALC 43mg
Apricot Pork Chops
Peach preserves or orange marmalade can be used instead of apricot preserves. Serve these tangy chops with a dressed baked potato and sugar snap peas.
Cooking spray
4 (4-ounce) boneless loin pork chops
¼ cup prechopped onion
¼ cup apricot preserves
1 tablespoon low-sodium soy sauce
2 teaspoons bottled minced garlic
¼ teaspoon salt
¼ cup sliced green onions
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan; cook 6 minutes on each side or until done. Remove from pan; keep warm.
2. Add prechopped onion to pan; sauté 4 minutes or until lightly browned. Stir in preserves, soy sauce, garlic, and salt; cook 3 minutes or until thickened. Add pork to pan, turning to coat. Sprinkle with green onions. Yield: 4 servings (serving size: 1 pork chop and 1 tablespoon sauce).
CALORIES 231; FAT 8.3g (sat 2.5g, mono 3.6g, poly 1.2g); PROTEIN 23.9g; CARB 15.2g; FIBER 0.5g; CHOL 73mg; IRON 1.2mg; SODIUM 345mg; CALC 24mg
Balsamic-Plum Glazed Pork Chops
Port wine, plum preserves, and balsamic vinegar combine for the sweet and savory glaze. Couscous and green beans complete the meal.
1 teaspoon butter
4 (4-ounce) boneless center-cut loin pork chops (about ½ inch thick)
¾ teaspoon salt, divided
¼ teaspoon freshly ground black pepper
Cooking spray
2 tablespoons chopped shallots
1 teaspoon bottled minced garlic
¼ cup port wine
2 tablespoons balsamic vinegar
⅓ cup plum preserves
Chopped fresh parsley (optional)
1. Melt butter in a large nonstick skillet over medium-high heat. Sprinkle pork evenly with ½ teaspoon salt and pepper. Add pork to pan; cook 3½ minutes on each side. Remove from pan.
2. Coat pan with cooking spray. Add shallots and garlic to pan; sauté 30 seconds. Add port and vinegar to pan; cook 30 seconds, stirring occasionally. Stir in remaining ¼ teaspoon salt and plum preserves; cook 30 seconds or until smooth, stirring constantly. Return pork to pan; cook 30 seconds or until desired degree of doneness, turning to coat. Sprinkle with parsley, if desired. Yield: 4 servings (serving size: 1 pork chop and about 1 tablespoon glaze).
CALORIES 281; FAT 9.5g (sat 3.6g, mono 4.2g, poly 0.6g); PROTEIN 25.3g; CARB 20.5g; FIBER 0.1g; CHOL 71mg; IRON 0.8mg; SODIUM 508mg; CALC 31mg
MAKE IT FASTER
Using prechopped onion—found in the produce section of your supermarket—is one way to get dinner on the table even faster.
Pork Chops Marsala
6 tablespoons all-purpose flour, divided
4 (4-ounce) boneless center-cut loin pork chops (about ½ inch thick)
Cooking spray
⅓ cup minced shallots (about 2)
2 teaspoons bottled minced garlic
1 (8-ounce) package presliced mushrooms
2 teaspoons chopped fresh thyme
1 cup fat-free, less-sodium chicken broth
¼ cup Marsala wine or dry sherry
¼ teaspoon salt
¼ teaspoon black pepper
1. Heat a large nonstick skillet over medium-high heat. Place ¼ cup flour in a shallow dish. Dredge pork in flour. Coat pan with cooking spray. Add pork to pan; cook 4 minutes on each side or until browned. Remove pork from pan.
2. Add shallots, garlic, and mushrooms to pan; sauté 3 minutes or until moisture evaporates. Add remaining 2 tablespoons flour and thyme, and cook 1 minute, stirring well. Combine broth and Marsala, stirring until smooth. Gradually add broth mixture to pan, stirring constantly with a whisk; bring to a boil. Reduce heat and simmer 2 minutes or until sauce thickens.
3. Return pork to pan; cook 2 minutes or until desired degree of doneness, turning to coat. Sprinkle with salt and pepper. Yield: 4 servings (serving size: 1 pork chop and ½ cup sauce).
CALORIES 242; FAT 6.8g (sat 2.5g, mono 2.9g, poly 0.6g); PROTEIN 27g; CARB 15.4g; FIBER 1.1g; CHOL 67mg; IRON 2.1mg; SODIUM 299mg; CALC 44mg
Curried Pork Chops with Mango Sauce
½ cup diced peeled mango
⅓ cup fat-free, less-sodium chicken broth
2 tablespoons fresh lime juice
2 teaspoons olive oil
1 teaspoon honey
1 teaspoon curry powder, divided
⅛ teaspoon salt
4 (4-ounce) boneless loin pork chops, trimmed (about 1 inch thick)
½ teaspoon salt
Cooking spray
1. Place first 5 ingredients in a food processor; process until smooth. Stir in ½ teaspoon curry powder and ⅛ teaspoon salt; set aside.
2. Sprinkle chops with remaining ½ teaspoon curry powder and ½ teaspoon salt. Coat chops with cooking spray. Heat a large nonstick skillet over medium-high heat; add chops. Cook 4 or 5 minutes on each side or until done. Serve chops with mango sauce. Yield: 4 servings (serving size: 1 chop and about 3 tablespoons mango sauce).
CALORIES 202; FAT 8.9g (sat 2.7g, mono 5.2g, poly 0.9g); PROTEIN 23.7g; CARB 6g; FIBER 0.5g; CHOL 67mg; IRON 1.1mg; SODIUM 458mg; CALC 22mg
MAKE IT FASTER
Dicing and peeling mango can be time consuming. Use peeled mango slices from a jar to minimize your prep time.
Peppered Pork and Pears
If you don’t have pear brandy, substitute regular brandy or additional chicken broth. Serve with egg noodles.
1 teaspoon olive oil
4 (4-ounce) boneless center-cut loin pork chops (about ½ inch thick)
2 teaspoons coarsely ground mixed peppercorns or black pepper
½ teaspoon salt, divided
1 teaspoon butter
1 cup thinly sliced leek (about 1 large)
2 firm Bartlett pears, cored and cut lengthwise into ½-inch-thick slices
⅓ cup fat-free, less-sodium chicken broth
¼ cup white wine
2 tablespoons pear brandy
1 tablespoon chopped fresh sage
Sage leaves (optional)
1. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle pork with pepper and ¼ teaspoon salt. Add pork to pan; cook 4 minutes on each side or until browned. Remove pork from pan; cover and keep warm.
2. Add butter and leek to pan; sauté 2 minutes or until leek is tender. Add pears. Reduce heat to medium; cook about 2 minutes, stirring gently. Add broth, wine, brandy, chopped sage, and remaining ¼ teaspoon salt; bring to a boil. Cook until sauce is slightly thickened (about 2 minutes). Spoon sauce over pork. Garnish with sage leaves, if desired. Yield: 4 servings (serving size: 1 pork chop and 1 cup pear mixture).
CALORIES 259; FAT 7.5g (sat 2.4g, mono 3.5g, poly 0.6g); PROTEIN 24.8g; CARB 16.8g; FIBER 3.3g; CHOL 73mg; IRON 1.7mg; SODIUM 384mg; CALC 43mg
Pork Chops with Ginger-Cherry Sauce
1 teaspoon dark sesame oil
4 (4-ounce) center-cut boneless pork chops, trimmed
½ teaspoon salt
¼ teaspoon freshly ground black pepper
½ cup cherry preserves
2 teaspoons low-sodium soy sauce
1 teaspoon bottled ground fresh ginger (such as Spice World)
1 teaspoon seasoned rice vinegar
1. Heat oil in a nonstick skillet over medium-high heat. Sprinkle pork with salt and pepper; add to pan. Cook 4 minutes on each side; remove pork from pan.
2. Combine preserves and remaining ingredients in a small bowl. Add preserves mixture to pan; reduce heat, and cook 2 minutes or until slightly thickened, stirring constantly. Return pork to pan; cook 2 minutes or until thoroughly heated. Yield: 4 servings (serving size: 1 pork chop and 2 tablespoons sauce).
CALORIES 275; FAT 7.8g (sat 2.6g, mono 3.4g, poly 1g); PROTEIN 23.5g; CARB 26.8g; FIBER 0.1g; CHOL 67mg; IRON 1mg; SODIUM 453mg; CALC 19mg
Pork Chops with Bourbon-Peach Sauce
4 (4-ounce) boneless center-cut loin pork chops (about ¼ inch thick)
¾ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon ground red pepper
Cooking spray
1 tablespoon minced shallots
1 teaspoon minced bottled garlic
1½ cups frozen sliced peaches
½ cup fat-free, less-sodium chicken broth
2 teaspoons brown sugar
2 fresh thyme sprigs
2 tablespoons bourbon
2 teaspoons butter
1. Sprinkle pork with salt and peppers. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan; cook 2½ minutes on each side or until browned. Remove pork from pan, and keep warm.
2. Add shallots and garlic to pan; sauté 30 seconds. Add peaches and broth to pan; sauté 2 minutes. Add sugar and thyme to pan; cook 1 minute. Add bourbon and butter to pan; cook 4½ minutes or until butter melts and sauce is slightly thickened. Discard thyme sprigs. Serve with pork. Yield: 4 servings (serving size: 1 chop and ¼ cup sauce).
CALORIES 233; FAT 8.4g (sat 3.6g, mono 3.4g, poly 0.5g); PROTEIN 24.7g; CARB 8.6g; FIBER 0.9g; CHOL 70mg; IRON 0.8mg; SODIUM 560mg; CALC 30mg
INGREDIENT SPOTLIGHT
Peanut butter creates the base for the flavorful sauce in the recipe for Pork Strips with Peanut Sauce and Rice Noodles. When used sparingly, peanut butter can be part of a healthy diet.
Pork Strips with Peanut Sauce and Rice Noodles
Rice noodles soak up liquid quickly, so if you’re not serving immediately, reserve about ¼ cup cooked sauce, and add to remaining pork mixture just before serving.
½ cup boiling water
¼ cup reduced-fat peanut butter
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
1 teaspoon bottled minced garlic
1 teaspoon bottled ground fresh ginger (such as Spice World)
2 teaspoons fresh lime juice
1 teaspoon sesame oil
1 teaspoon chile paste with garlic (such as Sambal oelek)
1 teaspoon honey
½ teaspoon cornstarch
Cooking spray
4 (4-ounce) boneless loin pork chops, trimmed and cut into ½-inch strips
1 red bell pepper, seeded and thinly sliced (about 2 cups)
1 (6-ounce) package rice noodles
½ cup thinly sliced green onions
Lime wedges (optional)
1. Combine first 11 ingredients in a bowl, stirring with a whisk; set aside.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork and pepper; cook 6 minutes or until pork is done. Add peanut butter mixture to pan, stirring well to coat pork; bring to a boil. Reduce heat, and simmer 1 minute.
3. Cook rice noodles according to package directions, omitting salt and fat; drain. Add noodles to pork mixture, tossing gently. Sprinkle with sliced green onions. Serve with lime wedges, if desired. Yield: 4 servings (serving size: 2 cups pork mixture and 2 tablespoons green onions).
CALORIES 461; FAT 15.8g (sat 4g, mono 4.1g, poly 1.7g); PROTEIN 29.6g; CARB 49.9g; FIBER 2.3g; CHOL 73mg; IRON 2mg; SODIUM 563mg; CALC 28mg
COOKING CLASS: How to Chop an Apple
Pierce the center of the apple with an apple corer, and rotate it to remove the core. Use a paring knife to slice the apple in half vertically. Place the apple halves, cut side down, on a cutting board. Cut through the skin to create wedges or thinner slices. Chop the wedges into bite-sized pieces with the paring knife.
Pork with Lemon-Caper Sauce
1.5 ounces all-purpose flour (about ⅓ cup)
⅛ teaspoon salt
3 tablespoons Italian-seasoned breadcrumbs
3 tablespoons preshredded fresh Parmesan cheese
¼ teaspoon black pepper
1 large egg white, lightly beaten
4 (4-ounce) boneless center-cut pork chops (about ½ inch thick)
Cooking spray
2 teaspoons olive oil
½ cup fat-free, less-sodium chicken broth
1 tablespoon dry white wine
¼ teaspoon grated lemon rind
1 tablespoon fresh lemon juice
2 teaspoons capers, rinsed and drained
1. Combine flour and salt in a shallow dish. Place breadcrumbs, cheese, and pepper in a shallow dish; place egg white in another shallow dish. Dredge pork in flour mixture, dip in egg white, and dredge in breadcrumb mixture. Coat pork with cooking spray.
2. Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 4 minutes on each side or until done. Remove from pan; keep warm. Add broth and remaining ingredients to pan, scraping pan to loosen browned bits. Cook 2 minutes or until reduced to ¼ cup (about 2 minutes). Serve with pork. Yield: 4 servings (serving size: 1 chop and 1 tablespoon sauce).
CALORIES 256; FAT 10.1g (sat 3.3g, mono 4.9g, poly 0.8g); PROTEIN 28.2g; CARB 11.5g; FIBER 0.7g; CHOL 68mg; IRON 1.5mg; SODIUM 419mg; CALC 82mg
Quick Choucroute
2 teaspoons canola oil
1 pound boneless center-cut loin pork chops, cut into ½-inch slices
⅛ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 cup chopped Golden Delicious apple (about 1)
¾ cup thinly sliced onion (about 1 medium)
1 bay leaf
1 (12-ounce) bottle light beer
2 cups sauerkraut, rinsed and drained
½ pound low-fat smoked sausage, cut diagonally into ½-inch slices
⅓ cup chopped fresh parsley
2 tablespoons prepared horseradish
1 tablespoon whole-grain mustard
1. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle pork with salt and pepper. Add pork to pan; sauté 2 minutes. Remove pork from pan; keep warm.
2. Add apple, onion, and bay leaf to pan; cook 2 minutes or until onion is lightly browned. Add beer, scraping pan to loosen browned bits. Add sauerkraut and sausage; bring to a simmer, and cook 5 minutes. Return pork to pan; cover and cook 2 minutes or until pork is thoroughly heated. Discard bay leaf, and stir in parsley. Serve with horseradish and mustard. Yield: 4 servings (serving size: 2 cups pork mixture, 1½ teaspoons horseradish, and ¾ teaspoon mustard).
CALORIES 307; FAT 11g (sat 3.3g, mono 5.1g, poly 1.5g); PROTEIN 31g; CARB 19.9g; FIBER 3.3g; CHOL 84mg; IRON 3.2mg; SODIUM 837mg; CALC 53mg
Skillet Pork and Warm Pineapple Salsa
Either fresh or canned pineapple chunks work well in this recipe. If you like a spicier kick, remember that smaller jalapeño peppers are typically hotter than the larger ones. Serve with rice and steamed snow peas.
2 teaspoons olive oil, divided
4 (4-ounce) boneless loin pork chops
1 teaspoon salt-free Jamaican jerk seasoning (such as Spice Islands)
½ teaspoon salt
⅛ teaspoon ground red pepper
1⅓ cups pineapple chunks
½ cup coarsely chopped onion
1 tablespoon fresh lime juice
1 small jalapeño pepper, seeded and chopped
1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle both sides of pork with jerk seasoning, salt, and red pepper. Add pork to pan; cook 4 minutes on each side or until done. Remove pork from pan; cover and keep warm.
2. Add remaining 1 teaspoon oil to skillet. Add pineapple, reserving 2 tablespoons juice. Add onion, and cook 2 minutes or until lightly browned, stirring frequently. Stir in lime juice, jalapeño, and reserved pineapple juice. Serve warm salsa over pork. Yield: 4 servings (serving size: 1 chop and ½ cup salsa).
CALORIES 235; FAT 7.5g (sat 2g, mono 3.9g, poly 0.7g); PROTEIN 24.5g; CARB 17.2g; FIBER 1g; CHOL 70mg; IRON 1.3mg; SODIUM 490mg; CALC 32mg
Smoked Paprika Pork Chops with Bell Pepper and Corn Relish
Accompany the pork chops with refrigerated potato wedges tossed with garlic powder, ground red pepper, and salt, and roasted until crisp. They’re the perfect accompaniment to the spicy chops and are so much faster than cutting and peeling your own potatoes.
1 tablespoon olive oil
½ cup prechopped red onion
2 teaspoons bottled minced fresh ginger
⅓ cup chopped red bell pepper
1 teaspoon ground coriander
¼ teaspoon dried thyme
1 (15.5-ounce) can no salt-added whole kernel corn, drained
1 teaspoon cider vinegar
¾ teaspoon salt, divided
¼ teaspoon black pepper, divided
1½ teaspoons smoked sweet paprika
4 (4-ounce) center-cut boneless pork loin chops, trimmed
Cooking spray
1. Heat olive oil in a large nonstick skillet over medium-high heat. Add red onion and ginger; sauté 2 minutes or until tender. Add chopped red bell pepper, ground coriander, dried thyme, and corn; cook 3 minutes or until bell pepper is tender, stirring occasionally. Stir in cider vinegar, ¼ teaspoon salt, and ⅛ teaspoon black pepper; cook 1 minute, stirring constantly. Spoon relish into a bowl.
2. Combine remaining ½ teaspoon salt, ⅛ teaspoon black pepper, and paprika; sprinkle evenly over pork. Coat pan with cooking spray. Add pork to pan; cook 4 minutes on each side or until done. Serve with relish. Yield: 4 servings (serving size: 1 pork chop and about ⅓ cup relish).
CALORIES 263; FAT 8.9g (sat 2.5g, mono 4.5g, poly 1.2g); PROTEIN 27.2g; CARB 19.8g; FIBER 1.4g; CHOL 62mg; IRON 1.6mg; SODIUM 508mg; CALC 39mg
Southwestern Pork Chops
4 (4-ounce) boneless loin pork chops, trimmed
½ teaspoon garlic salt
½ teaspoon freshly ground black pepper
½ cup bottled chunky salsa
2 tablespoons fresh lime juice
Cooking spray
Chopped fresh cilantro or parsley (optional)
1. Sprinkle pork chops with garlic salt and pepper. Combine salsa and juice; set aside.
2. Heat a large nonstick skillet over medium-high heat. Coat chops with cooking spray; add to pan. Cook 4 minutes on each side or until done. Add salsa mixture to pan; cook over medium heat 1 minute or until thoroughly heated. Serve immediately. Sprinkle with cilantro or parsley, if desired. Yield: 4 servings (serving size: 1 pork chop and about 2 tablespoons sauce).
CALORIES 171; FAT 6.5g (sat 2.4g, mono 3.4g, poly 0.7g); PROTEIN 23.4g; CARB 2.8g; FIBER 0.9g; CHOL 67mg; IRON 0.9mg; SODIUM 360mg; CALC 20mg
Spiced Pork Chops with Apple Chutney
Chutney:
1 tablespoon butter
5 cups (¼-inch) cubed peeled apple (about 3 apples)
¼ cup dried cranberries
3 tablespoons brown sugar
3 tablespoons cider vinegar
2 teaspoons minced peeled fresh ginger
¼ teaspoon salt
¼ teaspoon dry mustard
⅛ teaspoon ground allspice
Pork:
¾ teaspoon ground chipotle chile pepper
½ teaspoon salt
½ teaspoon garlic powder
½ teaspoon ground coriander
¼ teaspoon black pepper
4 (4-ounce) boneless center-cut pork loin chops, trimmed
Cooking spray
1. To prepare chutney, melt butter in a nonstick skillet over medium-high heat. Add apple; sauté 4 minutes or until lightly browned. Add cranberries and next 6 ingredients; bring to a boil. Reduce heat, and simmer 8 minutes or until apples are tender; stir occasionally.
2. To prepare pork, while chutney simmers, heat a grill pan over medium-high heat. Combine chipotle and next 4 ingredients; sprinkle over pork. Coat grill pan with cooking spray. Add pork to pan; cook 4 minutes on each side or until done. Serve with chutney. Yield: 4 servings (serving size: 1 chop and about ⅓ cup chutney).
CALORIES 321; FAT 9.6g (sat 4.2g, mono 3.6g, poly 0.7g); PROTEIN 24.4g; CARB 34.6g; FIBER 2.4g; CHOL 72mg; IRON 1.1mg; SODIUM 520mg; CALC 45mg
Indulge in a heart-warming, family-friendly dinner of spicy chops and a fragrant chutney topping. Slender haricots verts make a pretty and quick-cooking complement to the meal.
Wasabi and Panko-Crusted Pork with Gingered Soy Sauce
⅔ cup panko (Japanese breadcrumbs)
1 large egg white, lightly beaten
4 (4-ounce) boneless center-cut loin pork chops (about ½ inch thick)
1 teaspoon peanut oil
Cooking spray
⅛ teaspoon salt
1 tablespoon bottled ground fresh ginger (such as Spice World)
⅓ cup fat-free, less-sodium chicken broth
2 tablespoons sake or dry sherry
2 tablespoons low-sodium soy sauce
2 teaspoons sugar
1 teaspoon wasabi paste
⅓ cup thinly sliced green onions
1. Place panko in a shallow dish. Place egg white in another shallow dish. Dip pork in egg white; dredge in panko.
2. Heat peanut oil in a large nonstick skillet coated with cooking spray over medium-high heat; add pork. Cook 4 minutes on each side or until done. Remove pork from pan; sprinkle with salt.
3. Reduce heat to medium. Add ginger to pan; cook 30 seconds, stirring constantly. Combine broth and next 4 ingredients in a small bowl, stirring well with a whisk. Add broth mixture to pan, scraping pan to loosen browned bits. Stir in green onions. Spoon sauce over pork. Yield: 4 servings (serving size: 1 pork chop and about 1 tablespoon sauce).
CALORIES 215; FAT 6.8g (sat 2.1g, mono 2.9g, poly 0.8g); PROTEIN 24.5g; CARB 10.8g; FIBER 0.9g; CHOL 65mg; IRON 1.1mg; SODIUM 454mg; CALC 15mg
Coconut Curried Pork, Snow Pea, and Mango Stir-Fry
2 (3½-ounce) bags boil-in-bag long-grain rice
1 (1-pound) pork tenderloin, trimmed
1 tablespoon canola oil
1 teaspoon red curry powder
1 cup snow peas
⅓ cup light coconut milk
1 tablespoon fish sauce
1 teaspoon red curry paste (such as Thai Kitchen)
1 cup bottled mango, cut into ½-inch pieces
½ cup sliced green onions, divided
2 tablespoons shredded coconut
4 lime wedges (optional)
1. Prepare rice according to package directions, omitting salt and fat; drain. Cut pork into 1-inch cubes. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle pork evenly with curry powder. Add pork and snow peas to pan; stir-fry 3 minutes.
2. Combine coconut milk, fish sauce, and curry paste, stirring well. Add milk mixture to pan; bring to a simmer. Stir in mango and ¼ cup onions; cook 1 minute or until thoroughly heated. Remove from heat. Place 1 cup rice on each of 4 plates; top each serving with 1¼ cups pork mixture. Sprinkle each serving with 1 tablespoon of remaining ¼ cup onions and 1½ teaspoons shredded coconut. Serve with lime wedges, if desired. Yield: 4 servings.
CALORIES 429; FAT 9.7g (sat 3.5g, mono 3.9g, poly 1.6g); PROTEIN 29.7g; CARB 54.8g; FIBER 2.3g; CHOL 74mg; IRON 4mg; SODIUM 454mg; CALC 38mg
Hoisin Pork and Snow Pea Stir-Fry
4 ounces uncooked rice noodles or rice
2 tablespoons low-sodium soy sauce, divided
1 (1-pound) pork tenderloin, trimmed and thinly sliced
¾ cup fat-free, less-sodium chicken broth
¼ cup hoisin sauce
1 tablespoon cornstarch
1 tablespoon honey
4 teaspoons dark sesame oil, divided
3 cups snow peas, trimmed (about ½ pound)
½ cup sliced red bell pepper
1 tablespoon bottled ground fresh ginger
1 teaspoon bottled minced garlic
½ cup chopped green onions
1. Prepare rice noodles according to package directions, omitting salt and fat. Drain and keep warm.
2. Combine 1 tablespoon soy sauce and pork, tossing to coat. Set aside.
3. Combine remaining 1 tablespoon soy sauce, broth, hoisin, cornstarch, and honey in a medium bowl, stirring with a whisk until smooth.
4. Heat 1 tablespoon sesame oil in a large nonstick skillet over medium-high heat. Add pork mixture to pan; sauté 3 minutes or until browned. Remove pork from pan. Add remaining 1 teaspoon sesame oil to pan. Stir in peas, bell pepper, ginger, and garlic; sauté 30 seconds. Return pork mixture to pan; stir in broth mixture. Simmer 2 minutes or until thick, stirring occasionally. Remove from heat, and stir in green onions. Serve pork mixture over noodles. Yield: 4 servings (serving size: ¾ cup noodles and about 1 cup pork mixture).
CALORIES 395; FAT 9.6g (sat 2.1g, mono 3.7g, poly 2.5g); PROTEIN 28.1g; CARB 43.7g; FIBER 2.4g; CHOL 74mg; IRON 2.5mg; SODIUM 690mg; CALC 53mg
Orange Pork with Scallions
An easy, basic stir-fry comes to life when served over rice noodles or rice. For an extra punch of flavor and crunch consider adding cashews.
1 (1-pound) pork tenderloin
2 tablespoons cornstarch, divided
⅓ cup fat-free, less-sodium chicken broth
¼ cup orange juice
2 tablespoons low-sodium soy sauce
1 teaspoon chili garlic sauce
¼ teaspoon salt
Cooking spray
1½ teaspoons canola oil
2 cups matchstick-cut carrots
¼ cup water
2 teaspoons bottled ground fresh ginger (such as Spice World)
2 teaspoons bottled minced garlic
⅓ cup diagonally cut green onions
Sliced green onions (optional)
1. Cut pork into 2 x ¼-inch-wide strips. Combine pork and 1 tablespoon cornstarch in a bowl; toss well. Combine remaining 1 tablespoon cornstarch, broth, and next 4 ingredients.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan; sauté 3 minutes or until desired degree of doneness; stir frequently. Remove pork from pan.
3. Heat oil in pan. Add carrots, ¼ cup water, ginger, and garlic to pan; cook 1½ minutes, scraping pan to loosen browned bits. Return pork to pan. Stir in broth mixture; bring to a boil. Cook 30 seconds. Stir in ⅓ cup onions. Serve immediately. Garnish with sliced onions, if desired. Yield: 4 servings (serving size: about 1 cup pork mixture).
CALORIES 214; FAT 6.9g (sat 1.9g, mono 3.1g, poly 1g); PROTEIN 24.1g; CARB 12.7g; FIBER 2.2g; CHOL 65mg; IRON 1.7mg; SODIUM 586mg; CALC 37mg
Pork Tenderloin with Ginger-Soy Sauce
1 teaspoon canola oil
1 (1-pound) pork tenderloin, trimmed and cut crosswise into 8 pieces
¼ teaspoon salt
¼ teaspoon black pepper
¼ cup water
1 tablespoon bottled minced fresh ginger
2 tablespoons rice vinegar
1 tablespoon water
1 tablespoon low-sodium soy sauce
1 teaspoon sugar
½ teaspoon dark sesame oil
¼ cup chopped green onions
1. Heat canola oil in a large nonstick skillet over medium-high heat.
2. Flatten each piece of pork to 1-inch thickness with fingertips; sprinkle with salt and pepper. Add pork to pan; cook 5 minutes on each side or until desired degree of doneness. Remove pork from pan; keep warm.
3. Add ¼ cup water to pan, scraping to loosen browned bits. Add ginger and next 5 ingredients to pan; cook over medium-low heat 2 minutes. Stir in onions; serve sauce over pork. Yield: 4 servings (serving size: about 3 ounces pork and about 1 tablespoon sauce).
CALORIES 165; FAT 5.6g (sat 1.6g, mono 2.2g, poly 1.3g); PROTEIN 24.1g; CARB 3.1g; FIBER 0.4g; CHOL 74mg; IRON 1.6mg; SODIUM 338mg; CALC 8mg
COOKING CLASS: How to Prepare Pork Tenderloin
When preparing pork tenderloin, remove the silver skin, which is the thin, shiny membrane that runs along the surface of the meat. Leaving it on can cause the tenderloin to toughen and lose shape during cooking.
Pork and Stir-Fried Vegetables with Spicy Asian Sauce
Use your favorite sliced vegetables in place of the zucchini and bell pepper; mushrooms and water chestnuts would also be good. To round out the meal, serve with quick-cooking rice stick noodles.
1 teaspoon canola oil
¼ cup hoisin sauce
¼ cup ketchup
1 teaspoon low-sodium soy sauce
½ teaspoon bottled minced garlic
⅛ to ¼ teaspoon ground red pepper
1 (1-pound) pork tenderloin, trimmed and cut into ½-inch pieces
1 teaspoon black pepper
¼ teaspoon salt
2 teaspoons dark sesame oil
1 cup presliced zucchini
1 cup presliced red bell pepper
1 teaspoon bottled ground fresh ginger (such as Spice World)
½ cup chopped green onions
1 teaspoon toasted sesame seeds
1. Heat canola oil in a large nonstick skillet over medium-high heat. Combine hoisin sauce and next 4 ingredients, stirring until blended; set side. Add pork to pan; sprinkle with black pepper and salt. Cook 3 minutes on each side or until done. Remove from pan. Add sesame oil to pan. Add zucchini, bell pepper, and ginger; stir-fry 4 minutes or until bell pepper is tender. Stir in onions and pork. Add hoisin mixture to pan; toss to coat. Sprinkle with sesame seeds. Yield: 4 servings (serving size: about 1 cup).
CALORIES 244; FAT 8.5g (sat 1.9g, mono 3.6g, poly 2.3g); PROTEIN 25.6g; CARB 15.6g; FIBER 1.7g; CHOL 74mg; IRON 2mg; SODIUM 678mg; CALC 24mg
Szechuan Pork
6 ounces soba (buckwheat) noodles, uncooked
2 teaspoons dark sesame oil
1 (1-pound) pork tenderloin, trimmed and cut into 2-inch strips
1 tablespoon chili garlic sauce (such as Lee Kum Kee)
1 teaspoon bottled ground fresh ginger (such as Spice World)
¾ cup red bell pepper strips (about 1 small pepper)
¼ cup fat-free, less-sodium chicken broth
1½ tablespoons low-sodium soy sauce
1 tablespoon peanut butter
¾ cup (2-inch) diagonally cut green onions (about 4 green onions)
1. Cook noodles according to package directions. Drain and rinse with cold water; drain.
2. Heat oil in a large nonstick skillet over medium-high heat. Add pork, chili garlic sauce, and ginger to pan; stir-fry 2 minutes. Add bell pepper to pan; stir-fry 2 minutes. Add broth, soy sauce, and peanut butter to pan. Reduce heat to low; cook 1 minute or until sauce is slightly thick. Stir in onions. Serve over noodles. Yield: 4 servings (serving size: 1 cup pork mixture and ½ cup noodles).
CALORIES 338; FAT 8.6g (sat 2.2g, mono 3.5g, poly 1.9g); PROTEIN 30.4g; CARB 36.8g; FIBER 1.7g; CHOL 63mg; IRON 2.9mg; SODIUM 693mg; CALC 40mg
Fresh sliced pineapple makes a nice companion for this one-dish meal.
Pork Vindaloo
2 (3½-ounce) bags boil-in-bag brown rice
2 teaspoons canola oil
1 (8-ounce) container prechopped onion
1 (1-pound) pork tenderloin, trimmed and cut into 1-inch pieces
1¼ teaspoons garam masala
1 teaspoon garlic powder
1 teaspoon mustard seeds
2 teaspoons bottled ground fresh ginger (such as Spice World)
¼ to ½ teaspoon ground red pepper
¼ cup fat-free, less-sodium chicken broth
1 (14.5-ounce) can petite diced tomatoes, undrained
1 (8-ounce) can tomato sauce
2 tablespoons chopped fresh cilantro
1 tablespoon red wine vinegar
1. Prepare rice according to package directions, omitting salt and fat; set aside.
2. Heat oil in a large nonstick skillet over medium-high heat. Add onion to pan; sauté 2 minutes. Combine pork and next 5 ingredients; toss well. Add pork mixture to pan; sauté 5 minutes or until lightly browned.
3. Add broth to pan, scraping bottom of pan to loosen browned bits. Add tomatoes and tomato sauce; cook 3 minutes, stirring occasionally. Remove from heat; stir in cilantro and vinegar. Serve over rice. Yield: 4 servings (serving size: 1 cup pork mixture and about ¾ cup rice).
CALORIES 392; FAT 7.8g (sat 1.6g, mono 3.3g, poly 1.2g); PROTEIN 31.2g; CARB 51.8g; FIBER 4.4g; CHOL 74mg; IRON 3.1mg; SODIUM 678mg; CALC 107mg
INGREDIENT SPOTLIGHT
Garam masala is an Indian spice blend that typically includes black pepper, cardamom, cinnamon, cloves, and cumin.
Pork Tenderloin with Exotic Mushrooms
Enjoy this pork version of creamy Stroganoff; it has a short prep time. Serve with steamed broccoli.
8 ounces uncooked wide egg noodles
1 (1-pound) pork tenderloin, trimmed
Cooking spray
1 teaspoon olive oil
1 teaspoon salt
½ teaspoon dried thyme
½ teaspoon freshly ground black pepper
1 (8-ounce) package presliced exotic mushroom blend (such as shiitake, cremini, and oyster)
½ cup water
1 tablespoon all-purpose flour
2 tablespoons Worcestershire sauce
1 (8-ounce) carton reduced-fat sour cream
2 tablespoons chopped fresh parsley
1. Cook pasta according to package directions, omitting salt and fat. Drain; keep warm. Cut pork crosswise into 4 pieces; cut each piece in half lengthwise. Slice each half into thin strips.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add olive oil. Add pork, salt, thyme, pepper, and mushrooms to pan; sauté 4 minutes or until pork is desired degree of doneness and mushrooms are tender. Remove from heat.
3. Combine water, flour, and Worcestershire sauce in a medium bowl, stirring with a whisk until smooth. Stir in sour cream. Add sour cream mixture to pan, stirring to combine. Return pan to medium-high heat. Bring to a boil; cook 1 minute or until sauce thickens, stirring constantly. Serve the pork mixture over noodles; sprinkle with parsley. Serve immediately. Yield: 4 servings (serving size: 1 cup pork mixture, 1¼ cups noodles, and 1½ teaspoons parsley).
CALORIES 479; FAT 15.5g (sat 7g, mono 5.7g, poly 1.1g); PROTEIN 34.8g; CARB 50.2g; FIBER 2.7g; CHOL 98mg; IRON 4.4mg; SODIUM 760mg; CALC 97mg
Pork Medallions with Apricot-Orange Sauce
1 tablespoon olive oil, divided
1 (1-pound) pork tenderloin, cut into 8 (1-inch-thick) slices
½ teaspoon salt
¼ teaspoon black pepper
1 cup thinly sliced onion
½ cup dried apricots, sliced
½ cup fat-free, less-sodium chicken broth
2 tablespoons fresh orange juice
2 teaspoons bottled minced garlic
⅛ teaspoon black pepper
1 tablespoon chopped fresh flat-leaf parsley
1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle pork evenly with salt and ¼ teaspoon pepper. Add pork to pan; cook 3 minutes on each side or until browned. Remove from pan; keep warm.
2. Heat remaining 1 teaspoon oil in pan. Add onion to pan; sauté 3 minutes or until tender. Stir in apricots, broth, juice, garlic, and ⅛ teaspoon pepper; bring to a boil. Cook 2 minutes or until slightly thickened. Remove from heat; stir in parsley. Serve sauce with pork. Yield: 4 servings (serving size: 2 pork slices and ¼ cup sauce).
CALORIES 236; FAT 7.6g (sat 1.8g, mono 4g, poly 0.7g); PROTEIN 23.8g; CARB 15.8g; FIBER 1.6g; CHOL 63mg; IRON 2.2mg; SODIUM 390mg; CALC 23mg
Maple-Balsamic-Glazed Pork Medallions
Serve with whipped sweet potatoes and sautéed broccoli rabe.
¼ cup maple syrup
3 tablespoons balsamic vinegar
2 teaspoons Dijon mustard
1 (1-pound) pork tenderloin, trimmed
2 teaspoons olive oil
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1. Combine syrup and vinegar in a small saucepan; bring to a boil. Cook until reduced to ⅓ cup (about 3 minutes), stirring occasionally. Remove from heat; stir in mustard.
2. Cut pork crosswise into 8 pieces. Place each pork piece between 2 sheets of heavy-duty plastic wrap; pound to ¼-inch thickness using a meat mallet or small heavy skillet. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle pork evenly with salt and pepper. Add pork to pan; cook 3 minutes on each side. Add vinegar mixture; cook 1 minute or until desired degree of doneness, turning pork to coat. Place 2 pork medallions on each of 4 plates; drizzle about 1 tablespoon syrup mixture over each serving. Yield: 4 servings.
CALORIES 214; FAT 6.4g (sat 1.7g, mono 3.3g, poly 0.7g); PROTEIN 22.7g; CARB 15.3g; FIBER 0.1g; CHOL 63mg; IRON 1.5mg; SODIUM 409mg; CALC 22mg
INGREDIENT SPOTLIGHT
Maple syrup isn’t just for pancakes. It also adds dimension to savory dishes with its clean, unique flavor. Whatever maple syrup you use, make sure the label says “pure maple syrup.” You’ll know you’re getting the best.
Pork Medallions with Red Currant Sauce
Red currant jelly renders the sauce a vibrant crimson, though you can use any variety of fruit jelly. Add quick-cooking grits and a Caesar salad on the side.
½ teaspoon dried thyme
½ teaspoon salt
¼ teaspoon smoked paprika
¼ teaspoon dried rubbed sage
⅛ teaspoon black pepper
1 (1-pound) pork tenderloin, trimmed
Cooking spray
⅓ cup red currant jelly
3 tablespoons cider vinegar
2 tablespoons chopped fresh chives
1. Combine first 5 ingredients in a small bowl. Cut pork crosswise into 8 (1-inch-thick) pieces. Place each piece between 2 pieces of heavy-duty plastic wrap, and pound to ½-inch thickness using a meat mallet or small heavy skillet. Rub pork with spice mixture.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan, and cook 3 minutes on each side. Remove pork from pan, and keep warm.
3. Add jelly to pan; cook 30 seconds, scraping pan to loosen browned bits. Remove from heat; stir in vinegar. Serve sauce with pork; sprinkle with chives. Yield: 4 servings (serving size: 2 medallions, 1 tablespoon sauce, and 1½ teaspoons chives).
CALORIES 202; FAT 3.9g (sat 1.3g, mono 1.6g, poly 0.3g); PROTEIN 22.6g; CARB 17.8g; FIBER 0.3g; CHOL 63mg; IRON 1.4mg; SODIUM 341mg; CALC 10mg
Pork Medallions with Balsamic-Shallot Sauce
Complement this entrée with Parmesan cheese stirred into quick-cooking polenta and an iceberg wedge drizzled with buttermilk dressing.
1 (1-pound) pork tenderloin, trimmed
½ teaspoon salt
½ teaspoon dried thyme
⅛ teaspoon black pepper
⅛ teaspoon ground allspice
Cooking spray
¼ cup finely chopped shallots
1 teaspoon butter
1 tablespoon brown sugar
3 tablespoons balsamic vinegar
1. Cut tenderloin crosswise into 8 pieces. Place each piece between 2 sheets of heavy-duty plastic wrap; pound each piece to ½-inch thickness using a meat mallet or small, heavy skillet. Combine salt, thyme, pepper, and allspice, and rub over both sides of pork.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan, and cook 2 minutes on each side or until done. Remove pork from pan; keep warm.
3. Reduce heat to medium. Add shallots and butter to pan; cook 2 minutes, stirring occasionally. Add brown sugar and vinegar to pan; cook 30 seconds or until sugar melts, stirring constantly. Spoon sauce over pork. Yield: 4 servings (serving size: 2 medallions and about 1 tablespoon sauce).
CALORIES 226; FAT 6.4g (sat 2.5g, mono 2.4g, poly 0.5g); PROTEIN 32.3g; CARB 7.3g; FIBER 0.2g; CHOL 92mg; IRON 2mg; SODIUM 371mg; CALC 19mg
Pork Medallions with Nectarine-Cranberry Chutney
Sweet-tart cranberries and fresh summer nectarines go well with lean pork. Serve with pistachio-studded rice.
Chutney:
1 tablespoon butter, divided
⅓ cup finely chopped onion
2 cups chopped nectarine (about 3 nectarines)
⅓ cup sweetened dried cranberries
1 tablespoon balsamic vinegar
¼ teaspoon salt
¼ teaspoon ground cinnamon
⅛ teaspoon ground cloves
Pork:
1 (1-pound) pork tenderloin, trimmed
½ teaspoon salt
¼ teaspoon freshly ground black pepper
Cooking spray
1. To prepare chutney, melt 1 teaspoon butter in a medium saucepan over medium heat. Add onion; cook 4 minutes or until tender. Add nectarine, cranberries, and vinegar; cook 3 minutes or until nectarine is tender. Remove from heat; stir in ¼ teaspoon salt, cinnamon, cloves, and remaining 2 teaspoons butter.
2. To prepare pork, cut pork crosswise into 8 (1-inch-thick) slices. Place each slice between 2 sheets of heavy-duty plastic wrap; pound to ½-inch thickness using a meat mallet or small heavy skillet. Sprinkle pork evenly with ½ teaspoon salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork; cook 3 minutes on each side or until desired degree of doneness. Serve pork with chutney. Yield: 4 servings (serving size: 2 medallions and about ⅓ cup chutney).
CALORIES 233; FAT 7.6g (sat 3.4g, mono 2.8g, poly 0.7g); PROTEIN 18.4g; CARB 23.1g; FIBER 1.6g; CHOL 64mg; IRON 1.4mg; SODIUM 507mg; CALC 12mg