FC: For when we're being "good" | What's Cookin'
1: Bon Appetit!
2: Ingredients 2 cups fat-free milk 1 (8-ounce) container vanilla low-fat yogurt 1/2 cup thawed pineapple-orange juice concentrate 2 cups frozen strawberries 1 banana, coarsely chopped | Directions Blend frozen fruit juice with fresh strawberries and a banana for a smoothie spiked with bright fruit flavor. This tasty drink is rich and creamy thanks to a hearty helping of vanilla low-fat yogurt. | Yogurt-Fruit Smoothie | Nutritional Facts Amount per serving Calories: 183 Calories from fat: 4% Fat: 0.8g Saturated fat: 0.5g Monounsaturated fat: 0.2g Polyunsaturated fat: 0.1g Protein: 6.5g Carbohydrate: 37g Fiber: 2.2g Cholesterol: 4mg Iron: 1mg Sodium: 93mg Calcium: 227mg | Shakes!
5: Espresso Soy Milk Shake | Ingredients 2 tablespoons fat-free chocolate syrup 2 1/8 teaspoons instant espresso granules or instant coffee granules, divided 1 1/2 cups vanilla soy ice cream (such as Soy Dreams) 1/2 cup low-fat plain soy milk | Directions Combine syrup and 1/8 teaspoon espresso granules in a small bowl, stirring well. Using a spoon, drizzle half of syrup mixture around the inside rim of 2 small narrow glasses. Combine remaining 2 teaspoons espresso granules, ice cream, and milk in a blender; process until smooth. Pour 1 cup ice cream mixture into each glass. Serve immediately. | Nutritional Facts Calories: 290 Calories from fat: 34% Fat: 10.9g Saturated fat: 2.3g Monounsaturated fat: 2.1g Polyunsaturated fat: 5.5g Protein: 3.1g Carbohydrate: 43.9g Fiber: 1g Cholesterol: 0.0mg Iron: 0.9mg Sodium: 243mg Calcium: 81mg
6: Ingredients 2 cups vanilla reduced-fat ice cream (such as Healthy Choice), softened 1 cup fat-free milk $ 2/3 cup canned pumpkin 1/4 cup packed brown sugar 3/4 teaspoon pumpkin-pie spice 3 tablespoons frozen fat-free whipped topping, thawed Pumpkin-pie spice (optional) | Directions Combine first 5 ingredients in a blender; process until smooth. Pour 3/4 cup ice cream mixture into each of 4 glasses. Top each with about 2 teaspoons whipped topping; sprinkle with the additional pumpkin-pie spice, if desired. | Pumpkin Pie Shake | Nutritional Facts Combine first 5 Amount per serving Calories: 198 Calories from fat: 13% Fat: 2.8g Saturated fat: 1.8g Monounsaturated fat: 0.6g Polyunsaturated fat: 0.1g Protein: 6.1g Carbohydrate: 38g Fiber: 1.4g Cholesterol: 18mg Iron: 1.3mg Sodium: 180mg Calcium: 157mg
8: Low Calorie Breakfast Ideas | Peanut butter & apple quesadilla 8" whole-wheat tortilla + 1 Tbsp peanut butter + 1 sliced apple | 300 cals per serving | Strawberry French toast 1 slice whole-wheat bread dipped in 1 beaten egg and cooked in 1 tsp butter + 1 cup sliced strawberries | Sunflower pear waffle 1 whole-grain frozen waffle + 1 Tbsp sunflower butter (tastes like sunflower seeds—loaded with protein) or any nut butter + 1 sliced pear | Egg sandwich 1 whole-wheat English muffin + 1 egg fried in 1 tsp olive oil + 1 oz Canadian bacon (about 2 slices) + 1-2 slices tomato
11: Breakfast Burritos | Ingredients Vegetable cooking spray 2 egg whites 2 whole wheat tortillas 1/4 cup fat-free cheese 1/4 cup rinsed canned beans (such as pinto beans or black beans) Salsa (to taste) | Directions 1. Spray vegetable cooking spray into a frying pan. 2. Scramble the egg whites in the pan and cook to the desired degree of doneness. 3. Place the cooked eggs on the tortillas. 4. Sprinkle the cheese over the eggs. 5. Place the beans over the cheese and eggs. 6. Roll each tortilla into a wrap. 7. Microwave for 30 seconds. 8. Spoon salsa on top | Nutrition Facts CALORIES 282.3 CAL FAT 3.6 G SATURATED FAT 1.5 G CHOLESTEROL 5.9 MG SODIUM 833.3 MG CARBOHYDRATES 50.5 G TOTAL SUGAR S0.9 G DIETARY FIBER 6.6 G PROTEIN 23 G
12: Ingredients 1 tbsp butter 8 stalks asparagus, woody bottoms removed, chopped into 1" pieces salt and black pepper to taste 8 eggs 2 tbsp fat-free milk 1/4 cup crumbled fresh goat cheese 4 oz smoked salmon, chopped (serves 4) | Directions 1.Heat the butter in a large nonstick skillet or saute pan over medium heat. When the butter begins to foam, add the asparagus and cook until just tender ("crisp-tender" in kitchen parlance). Season with salt and pepper. 2.Crack the eggs into a large bowl and whisk with the milk. Season with a few pinches of salt and pepper and add to the pan with the asparagus. Turn the heat down to low and use a wooden spoon to constantly stir and scrape the eggs until they begin to form soft curds. A minute before they're done, stir in the goat cheese. 3.Remove from the heat when the eggs are still creamy and soft (remember, scrambled eggs are like meat-- they continue to cook even after you cut the heat) and fold in the smoked salmon | Scrambled Eggs with Smoked Salmon, Asparagus and Goat Cheese
13: Nutrition Facts CALORIES 328.2 CAL FAT 20.4 G SATURATED FAT 8.6 G CHOLESTEROL 485.9 MG SODIUM 270.7 MG CARBOHYDRATES 3.1 G TOTAL SUGARS 2.1 G DIETARY FIBER 0.8 G PROTEIN 33.9 G
15: Tropical Chicken Salad | Ingredients 1lb boneless skinless chicken breasts, cut into 1/2-inch strips 2 tablespoons blackened seasoning blend 1 tablespoon canola or vegetable oil 1 bag (5 oz) mixed baby salad greens (4 cups) 1 medium mango, peeled, pitted and diced (1 cup) 1/2 medium red onion, sliced (3/4 cup) 1 small red bell pepper, chopped (1/2 cup) 2/3 cup raspberry vinaigrette | Directions Place chicken in heavy-duty resealable food-storage plastic bag. Sprinkle seasoning blend over chicken; seal bag and shake until chicken is evenly coated. In 10-inch nonstick skillet, heat oil over medium-high heat. Add chicken; cook 7 to 10 minutes, stirring frequently, until no longer pink in center. Remove chicken from skillet; drain on paper towels. In large bowl, toss salad greens, mango, onion and bell pepper; divide among 4 plates. Top with chicken. Drizzle with vinaigrette. | Nutrition 1 Serving (1 Serving)Calories 270(Calories from Fat 70),Total Fat 7g(Saturated Fat 1 1/2g,Trans Fat 0g),Cholesterol 70mg;Sodium 440mg;Total Carbohydrate 25g(Dietary Fiber 3g,Sugars 14g),Protein 26g;Percent Daily Value*:Exchanges:0 Starch;0 Fruit;1 1/2 Other Carbohydrate;0 Skim Milk;0 Low-Fat Milk;0 Milk;0 Vegetable;3 1/2 Very Lean Meat;0 Lean Meat;0 High-Fat Meat;1 Fat;Carbohydrate Choices:1 1/2;*Percent Daily Values are based on a 2,000 calorie diet.
17: Spinach Salad with Spiced Pork and Ginger Dressing | Ingredients 1 (1-pound) pork tenderloin, trimmed 1 tablespoon Sriracha (hot chile sauce, such as Huy Fong) 2 tablespoons brown sugar $ 1/2 teaspoon garlic powder 1/4 teaspoon salt Cooking spray 3 cups baby spinach leaves 2 cups thinly sliced Napa cabbage 1 cup red bell pepper strips 1/4 cup low-fat sesame ginger dressing (such as Newman's Own) | Directions 1. Cut pork crosswise into 1/2-inch slices; flatten each slice slightly with hand. Combine pork and Sriracha in a bowl, tossing to coat. Add sugar, garlic powder, and salt; toss well. 2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork mixture to pan, and cook 3 minutes on each side or until done. Remove from heat; keep warm. 3. Combine spinach, cabbage, and bell pepper in a large bowl. Add sesame ginger dressing; toss well. Arrange 1 1/2 cups spinach mixture in each of 4 shallow bowls; top each serving with 3 ounces pork. | Nutrition Amount per serving Calories: 202 Calories from fat: 21% Fat: 4.7g Saturated fat: 1.4g Monounsaturated fat: 1.8g Polyunsaturated fat: 0.5g Protein: 25g Carbohydrate: 14.7g Fiber: 1.9g Cholesterol: 74mg Iron: 2.2mg Sodium: 490mg Calcium: 56mg
18: Ingredients Dressing: 1/3 cup chopped fresh cilantro 2/3 cup light sour cream 1 tablespoon minced chipotle chile, canned in adobo sauce 1 teaspoon ground cumin 1 teaspoon chili powder 4 teaspoons fresh lime juice 1/4 teaspoon salt Salad: 4 cups shredded romaine lettuce 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts) 1 cup cherry tomatoes, halved 1/2 cup diced peeled avocado 1/3 cup thinly vertically sliced red onion 1 (15-ounce) can black beans, rinsed and drained 1 (8 3/4-ounce) can no-salt-added whole-kernel corn, rinsed and drained | Directions To prepare dressing, combine first 7 ingredients, stirring well. To prepare salad, combine lettuce and remaining ingredients in a large bowl. Drizzle dressing over salad; toss gently to coat. Serve immediately. | Chipotle Chicken Taco Salad
19: Nutrition Amount per serving Calories: 249 Calories from fat: 30% Fat: 8.2g Saturated fat: 2.8g Monounsaturated fat: 2.9g Polyunsaturated fat: 0.7g Protein: 23.3g Carbohydrate: 25.1g Fiber: 7g Cholesterol: 50mg Iron: 2.2mg Sodium: 650mg Calcium: 106mg | Tip: Add a spoonful of adobo sauce for a spicier salad. Kidney or pinto beans also taste great in this dish.
20: Ingredients 4 boneless, skinless chicken breast halves (4-6 oz each) 1/2 tsp salt 1/2 tsp black pepper 2 egg whites, lightly beaten 1 cup bread crumbs, preferably panko 2 Tbsp grated Parmesan 1/2 Tbsp dried Italian seasoning 1 Tbsp olive oil 1 cup tomato sauce (we love anything from Muir Glen) 4 oz shredded part-skim mozzarella Fresh basil leaves (optional) | Directions * Preheat the broiler. Cover the chicken breasts with parchment paper or plastic wrap and, using a meat mallet or a heavy-bottomed pan, pound the chicken until it is uniformly 1/4" thick. Season with the salt and pepper. * Place the egg whites in a shallow bowl. Mix the bread crumbs, Parmesan, and Italian seasoning on a large plate. * Dip each breast into the egg whites to coat both sides and then into the crumb mixture, patting the crumbs so they fully cover the chicken. * Heat the oil in a large skillet or saute pan over medium heat. Cook the chicken for 3 to 4 minutes on the first side before turning. (The crust should be deeply browned and crunchy.) Cook for another 2 to 3 minutes, then transfer the chicken to a baking sheet. * Spoon the tomato sauce over the chicken pieces, then top with the cheese and place underneath the broiler for 2 to 3 minutes or until the cheese is fully melted and bubbling. Serve garnished with basil (if using). | Chicken Parmesan | Nutrition Facts 340 calories 11 g fat (4 g saturated) 670 mg sodium If you want to save time and calories with only the barest sacrifice in flavor, skip the saute pan and use the oven instead. Bake the chicken breasts in a 400 F oven until the crust is golden and the meat is firm, about 15 minutes.
21: We shallow-fry a modest portion of chicken to minimize oil soakage, then use fresh mozzarella (which is lower in calories and fat) to top it off. For sides, trade the spaghetti bed for garlicky sauteed spinach.
23: Chicken Breasts Stuffed with Goat Cheese and Sun-Dried Tomatoes | Ingredients 1 cup boiling water 1/3 cup sun-dried tomatoes, packed without oil 2 teaspoons olive oil, divided 1/2 cup chopped shallots, divided 1 1/2 teaspoons sugar 3 garlic cloves, minced 2 1/2 tablespoons balsamic vinegar, divided 1/2 cup (2 ounces) crumbled goat cheese 2 tablespoons chopped fresh basil 3/4 teaspoon salt, divided 4 (6-ounce) skinless, boneless chicken breast halves 1/8 teaspoon freshly ground black pepper 3/4 cup fat-free, less-sodium chicken broth 1/4 teaspoon dried thyme 2 teaspoons cornstarch 2 teaspoons water | Directions Combine boiling water and tomatoes in a bowl; cover and let stand 30 minutes or until soft. Drain and finely chop. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 1/3 cup shallots, sugar, and garlic; cook 4 minutes or until lightly browned, stirring frequently. Spoon into a bowl; stir in 1 1/2 teaspoons vinegar. Combine chopped tomatoes, shallot mixture, cheese, basil, and 1/4 teaspoon salt, stirring well. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 2 tablespoons cheese mixture into each pocket. Sprinkle chicken evenly with 1/2 teaspoon salt and black pepper. Heat 1 teaspoon oil in pan over medium-high heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; cover and keep warm. Add broth, remaining shallots, 2 tablespoons vinegar, and thyme; bring to a boil. Combine cornstarch and water, stirring with a whisk. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute or until sauce is slightly thick, stirring constantly. Serve sauce over chicken. | Nutrition Amount per serving Calories: 296 Calories from fat: 23% Fat: 7.6g Saturated fat: 3g Monounsaturated fat: 2.9g Polyunsaturated fat: 0.8g Protein: 43.8g Carbohydrate: 11.3g Fiber: 0.9g Cholesterol: 105mg Iron: 2.4mg Sodium: 787mg Calcium: 62mg
25: Tomato Tart | Ingredients 1/2 (14.1-ounce) package refrigerated pie dough 2.5 ounces fontina cheese, shredded (about 2/3 cup) 1/2 cup pitted kalamata olives, chopped 1/3 cup sliced shallots 3 heirloom tomatoes, seeded and cut into 1/2-inch-thick slices 3 tablespoons all-purpose flour 1 tablespoon cornmeal 1 tablespoon thyme 1 teaspoon kosher salt, divided 1/2 teaspoon pepper 1 1/4 cups 2% reduced-fat milk 1 1/2 tablespoons grated Parmigiano-Reggiano 3 large eggs 2 tablespoons fresh basil leaves 1 cup cherry tomatoes, quartered | Directions 1. Preheat oven to 350. 2. Roll dough to a 12-inch circle; press into a 9-inch deep-dish tart or springform pan coated with cooking spray. Sprinkle with fontina, olives, and shallots. Arrange half of tomato slices over shallots Combine flour, cornmeal, and thyme; sprinkle over tomatoes. Top with remaining tomato slices; sprinkle with 3/4 teaspoon salt and pepper. 3. Combine milk, Parmigiano-Reggiano, and eggs; pour into pan. Bake at 350 for 40 minutes or until set; let stand 10 minutes. Top with basil. 4. Combine 1/4 teaspoon salt and cherry tomatoes. Slice tart; serve with cherry tomatoes. | Nutrition Amount per serving Calories: 244 Fat: 13.9g Saturated fat: 6g Monounsaturated fat: 5.1g Polyunsaturated fat: 2.4g Protein: 8.9g Carbohydrate: 22.7g Fiber: 1.6g Cholesterol: 96mg Iron: 1.1mg Sodium: 596mg Calcium: 134mg
26: Ingredients Original recipe makes 12 meatballsChange Servings 1 pound extra lean ground beef 1/2 teaspoon sea salt 1 small onion, diced 1/2 teaspoon garlic salt 1 1/2 teaspoons Italian seasoning 3/4 teaspoon dried oregano 3/4 teaspoon crushed red pepper flakes 1 dash hot pepper sauce (such as Frank's RedHot®), or to taste 1 1/2 tablespoons Worcestershire sauce 1/3 cup skim milk 1/4 cup grated Parmesan cheese 1/2 cup seasoned bread crumbs | Directions Mash anPreheat an oven to 400 degrees F (200 degrees C). Place the beef into a mixing bowl, and season with salt, onion, garlic salt, Italian seasoning, oregano, red pepper flakes, hot pepper sauce, and Worcestershire sauce; mix well. Add the milk, Parmesan cheese, and bread crumbs. Mix until evenly blended, then form into 1 1/2-inch meatballs, and place onto a baking sheet. Bake in the preheated oven until no longer pink in the center, 20 to 25 minutes. | Meatball Nirvana | Nutrition Calories 343 kcal Carbohydrates 15.3 g Cholesterol 95 mg Fat 16.8 g Fiber 1.5 g Protein 31 g Sodium 940 mg
29: Chicken Piccata with Pasta & Mushrooms | Ingredients 6 ounces whole-wheat angel hair pasta\ 1/3 cup all-purpose flour, divided 2 cups reduced-sodium chicken broth 1/2 teaspoon salt, divided 1/4 teaspoon freshly ground pepper 4 chicken cutlets, (3/4-1 pound total), trimmed 3 teaspoons extra-virgin olive oil, divided 1 10-ounce package mushrooms, sliced 3 large cloves garlic, minced 1/2 cup white wine 2 tablespoons lemon juice 1/4 cup chopped fresh parsley 2 tablespoons capers, rinsed 2 teaspoons butter | Directions Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse. Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes. Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce. | Nutrition Per serving: 397 calories; 9 g fat ( 3 g sat , 3 g mono ); 54 mg cholesterol; 45 g carbohydrates; 0 g added sugars; 28 g protein; 5 g fiber; 544 mg sodium; 609 mg potassium. Nutrition Bonus: Selenium (37% daily value), Vitamin C (18% dv), Potassium (17% dv), Iron (16% dv). Makes 4 servings
30: Creamy Asparagus Pasta | Ingredients 8 ounces whole-wheat penne pasta 1 bunch asparagus, trimmed and cut into 3/4-inch pieces 1 1/2 cups whole milk 4 teaspoons whole-grain mustard 4 teaspoons flour 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 2 teaspoons extra-virgin olive oil 3 tablespoons minced garlic 2 teaspoons minced fresh tarragon, or 1/2 teaspoon dried 1 teaspoon freshly grated lemon zest 2 teaspoons lemon juice 1/2 cup grated Parmesan cheese, divided | Directions Bring a large pot of water to a boil. Add pasta and cook for 3 minutes less than the package directions. Add asparagus and continue cooking until the pasta and asparagus are just tender, 3 minutes more. Drain and return to the pot. Meanwhile, whisk milk, mustard, flour, salt and pepper in a medium bowl. Heat oil in a medium saucepan over medium-high heat. Add garlic and cook, stirring, until fragrant and lightly browned, 30 seconds to 1 minute. Whisk in the milk mixture. Bring to a simmer, stirring constantly, and cook until thickened, 1 to 2 minutes. Stir in tarragon, lemon zest and juice. Stir the sauce into the pasta-asparagus mixture. Cook over medium-high heat, stirring, until the sauce is thick, creamy and coats the pasta, 1 to 2 minutes. Stir in 1/4 cup Parmesan. Divide the pasta among 4 bowls and top with the remaining 1/4 cup Parmesan. | Nutrition per serving: 359 calories; 10 g fat ( 4 g sat 4 g mono ); 18 mg cholesterol; 55 g carbohydrates; 18 g protein; 7 g fiber; 602 mg sodium; 467 mg potassium. Nutrition Bonus: Folate (38% daily value), Calcium (30% dv), Vitamin C & Zinc (20% dv).
32: Grilled Skirt Steak & Roasted Tomatillo Sauce | Ingredients 1 cup boiling water 1 dried guajillo chile, stemmed 3 tablespoons chopped fresh oregano, divided 2 tablespoons fresh lime juice, divided 1 tablespoon olive oil 1 1/2 teaspoons ground cumin, divided 8 garlic cloves, divided 1 (1-pound) skirt steak, trimmed 1/2 cup sliced onion 8 ounces tomatillos, husks removed Cooking spray 1 teaspoon kosher salt, divided 3/4 teaspoon freshly ground black pepper, divided Dash of sugar 2 tablespoons chopped fresh cilantro | Directions 1. Combine 1 cup boiling water and chile in a small bowl; let stand 10 minutes or until hydrated. Drain; finely chop chile. Combine chile, 1 tablespoon oregano, 1 tablespoon juice, oil, and 1 teaspoon cumin in a zip-top plastic bag. Mince 4 garlic cloves; add to bag. Add steak to bag; seal. Shake to coat; refrigerate 1 hour. 2. Preheat oven to 450. 3. Crush remaining 4 garlic cloves. Arrange crushed garlic, onion, and tomatillos in a single layer on a baking sheet coated with cooking spray; lightly coat vegetables with cooking spray. Bake at 450 for 20 minutes or until charred. Combine tomatillo mixture, remaining 2 tablespoons oregano, remaining 1 tablespoon juice, remaining 1/2 teaspoon cumin, 1/2 teaspoon salt, 1/4 teaspoon pepper, and sugar in a blender; process until smooth, scraping sides. 4. Preheat the grill to high heat. 5. Remove steak from bag; sprinkle both sides of steak evenly with remaining 1/2 teaspoon salt and remaining 1/2 teaspoon pepper. Place steak on grill rack coated with cooking spray. Grill 2 minutes on each side or until a thermometer inserted into the thickest portion of steak registers 135 or until desired degree of doneness. Let steak stand 10 minutes. Cut steak diagonally across grain into thin slices. Place 3 ounces steak on each of 4 plates. Top each serving with about 3 tablespoons sauce; sprinkle each serving with 1 1/2 teaspoons cilantro. | Nutrition Amount per serving Calories: 227 Fat: 11.4g Saturated fat: 3.3g Monounsaturated fat: 6.3g Polyunsaturated fat: 1g Protein: 19.9g Carbohydrate: 11g Fiber: 1.8g Cholesterol: 48mg Iron: 3.5mg Sodium: 543mg Calcium: 58mg
34: Ingredients 2 teaspoons bottled minced garlic 1 1/2 teaspoons minced fresh basil 1 1/2 teaspoons minced fresh thyme 1 1/2 teaspoons minced fresh rosemary 1/2 teaspoon salt 1/4 teaspoon black pepper 4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick) | Directions 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 for 4 minutes on each side or until desired degree of doneness. Note: Place florets in a microwave-safe bowl with a little water. Cover with wax paper and microwave at HIGH three minutes or until crisp tender. | Filet Mignon with Fresh Herb & Garlic Rub
35: Nutrition Amount per serving Calories: 189 Calories from fat: 42% Fat: 8.8g Saturated fat: 3.2g Monounsaturated fat: 3.2g Polyunsaturated fat: 0.3g Protein: 24.1g Carbohydrate: 0.8g Fiber: 0.2g Cholesterol: 71mg Iron: 3.1mg Sodium: 349mg Calcium: 9mg
36: Pork Chops Stuffed with Feta & Spinach | Ingredients 4 garlic cloves, minced and divided 1/2 teaspoon salt, divided 1/4 teaspoon freshly ground black pepper, divided 5 sun-dried tomatoes, packed without oil, diced 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry 1/4 cup (1 ounce) crumbled reduced-fat feta cheese 3 tablespoons (1 1/2 ounces) block-style fat-free cream cheese 1/2 teaspoon grated lemon rind 4 (4-ounce) boneless center-cut loin pork chops, trimmed 2 tablespoons fresh lemon juice 2 teaspoons Dijon mustard 1/4 teaspoon dried oregano | Directions Preheat broiler. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 garlic cloves; sauté 1 minute. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, tomatoes, and spinach; sauté until moisture evaporates. Remove from heat; stir in cheeses and rind. Cut a horizontal slit through thickest portion of each pork chop to form a pocket. Stuff about 1/4 cup spinach mixture into each pocket. Sprinkle remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper over pork. Arrange pork on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan. Combine remaining 2 garlic cloves, juice, mustard, and oregano in a bowl; stir well. Brush half of mustard mixture over pork. Broil 6 minutes; turn pork. Brush remaining mixture over pork; broil 2 minutes or until done. | Nutrition Amount per serving Calories: 232 Calories from fat: 33% Fat: 8.6g Saturated fat: 3.4g Monounsaturated fat: 3.1g Polyunsaturated fat: 0.7g Protein: 32.1g Carbohydrate: 7.2g Fiber: 2.8g Cholesterol: 73mg Iron: 2.5mg Sodium: 640mg Calcium: 186mg
38: Other great combos include broccoli & garlic, cauliflower & carrots, and potato & onion.
39: Roasted Asparagus With Mushrooms & Bacon | Ingredients half of a pack of nitrate-free bacon (1 lb package) 1 lb asparagus 6 oz tub of mushrooms. | Directions First, chop the bacon. Using half the bacon from a 1 lb package, separate the slices just so they're not stuck together, then bundle them and cut into 1/2" pieces, directly into a deep baking dish. (8" x 13" x 2"). Break up any clumps a bit so the bacon is spread evenly. Bake in a 375 degree oven while you prep the veggies. If you're partial to crispy bacon, you might want to let the bacon brown just a bit before you add the vegetables, since the asparagus & mushrooms will cook relatively quickly. If you're using potatoes, they will need to cook just about as long as the bacon. Chop the asparagus stalks into about 1" lengths. Quarter one 6 oz tub of mushrooms. Use portabellas, button, or whatever mushrooms you prefer. Add all the sliced veggies to the bacon, and stir to combine. Bake for about 10 minutes, until your veggies are tender. Stir a couple of times during cooking so it cooks evenly and the flavors mix.
40: Bacon Pizza w/ Caramelized Onions | Ingredients Pizza Sauce 1 can (28 oz) whole peeled tomatoes, drained 1/2 tsp salt 1 Tbsp olive oil 1 clove garlic, finely minced | Directions Sauce: Place the ingredients in a blender and puree for a few seconds, until the tomatoes have broken down but still retain some chunky texture. Makes about 3 cups of sauce. Pizza; *Preheat the oven to 500F. If you have a pizza stone, place on the bottom rack. *Divide the dough into two equal pieces (unless you're using a pre-baked crust). On a well-floured surface, use a rolling pin to work the dough into two thin circles, about 12" in diameter. If you have a pizza stone, place one circle of dough on a pizza peel, cover with a light layer of sauce, then top with half the goat cheese, onions, bacon, and rosemary (if using), plus pepper flakes. Slide directly onto the stone and bake for about 8 minutes, until the edges are lightly browned. (If you don't have a stone, cook on a baking sheet placed directly on the oven floor, instead.) *Cut the pizza into six or eight slices. | Pizza Dough, 12 oz store-bought pizza dough, or 1 pre-baked pizza crust such as Boboli 1 cup Pizza Sauce (see above) 1 cup fresh goat cheese 1 cup caramelized onions 4 strips bacon, cooked and crumbled 1/2 tsp chopped fresh rosemary (optional) Red pepper flakes
41: Makes two 12" pizzas, or 4 servings 370 calories 13 g fat (6 g saturated) 880 mg sodium
42: Ingredients 1 pound boneless beef top sirloin steak, cut 1 inch thick 1 teaspoon coarse grind black pepper 1 large lime, cut into 8 wedges 1 small red onion, cut into 8 thin wedges 1 container grape or cherry tomatoes (about 10 ounces) | Directions 1. Whisk Mojo Sauce ingredients in small bowl. Set aside. 2. Cut beef steak into 1-1/4 inch pieces; season with pepper. 3. Alternately thread beef with lime and onion wedges evenly onto four 12-inch metal skewers. Thread tomatoes evenly onto four 12-inch metal skewers. 4. Place kabobs on grid over medium, ash-covered coals. Grill tomato kabobs, uncovered, about 2 to 4 minutes or until slightly softened, turning occasionally. Grill beef kabobs, uncovered, about 8 to 10 minutes for medium-rare to medium doneness, turning occasionally. 5. Serve kabobs drizzled with sauce. | Mojo Beef Kabobs | Mojo Sauce: 1/4 cup fresh orange juice 1/4 cup fresh lime juice 3 tablespoons finely chopped fresh oregano 3 tablespoons olive oil 2 tablespoons finely chopped fresh parsley 1 teaspoon ground cumin 1 teaspoon minced garlic 3/4 teaspoon salt
43: Nutrition information per serving (makes 4 servings): 285 calories; 15 g fat (3 g saturated fat; 1 g monounsaturated fat); 5 mg cholesterol; 5 mg sodium; 1 g carbohydrate; 1.8 g fiber; 27 g protein; 8.2 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.6 mg iron; 31.9 mcg selenium; 5.1 mg zinc. This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of iron.
45: Brined Pork Tenderloin with Plum and Jicama Relish | Ingredients 8 cups cold water 1/2 cup kosher salt 2 (1-pound) pork tenderloins, trimmed 1 tablespoon extra-virgin olive oil 1/2 teaspoon freshly ground black pepper, divided 1 1/2 cups diced plums (3/4 pound) 3/4 cup finely chopped peeled jicama 1/2 cup finely chopped red onion 2 teaspoons grated lime rind 2 tablespoons fresh lime juice 1 tablespoon honey 1/8 teaspoon kosher salt 1 serrano chile, seeded and chopped Parsley sprigs (optional) | Directions 1. Combine 8 cups cold water and 1/2 cup salt in a 13 x 9-inch glass or ceramic baking dish, stirring until salt dissolves. Add pork to brine; let stand at room temperature 1 hour. 2. Prepare grill to medium-high heat. 3. Drain pork; pat dry. Brush pork with oil; sprinkle with 1/4 teaspoon pepper. Place pork on grill rack; grill 15 minutes or until a thermometer registers 155 (slightly pink), turning pork occasionally. Remove pork from grill; let stand 5 minutes. Cut across the grain into 1/2-inch-thick slices. 4. Combine remaining 1/4 teaspoon pepper, plums, and next 7 ingredients (through chile); toss gently to combine. Serve relish with pork. Garnish with parsley sprigs, if desired. | Nutrition Amount per serving Calories: 221 Fat: 8.4g Saturated fat: 2.7g Monounsaturated fat: 4g Polyunsaturated fat: 0.8g Protein: 25.2g Carbohydrate: 10g Fiber: 1.4g Cholesterol: 78mg Iron: 1.4mg Sodium: 792mg Calcium: 10mg
46: Caramelized Chicken w/ Lemongrass & Chilies | Ingredients 1 pound boneless chicken thighs with skin, cut into -inch chunks 1 teaspoon salt Freshly ground black pepper 2 plump stalks lemongrass, trimmed, bruised (see Notes), and minced ( cup), divided 2 tablespoons vegetable oil 2 tablespoons sugar 1 large yellow onion, halved and cut into thin crescents 1 tablespoons minced garlic, divided (4 to 5 cloves) 3 red Thai chilies, cut into rounds 2 teaspoons fish sauce Chopped cilantro leaves for garnish Chopped green onions for garnish | Directions In a medium bowl, season the chicken with the salt and teaspoon black pepper. Add half of the lemongrass, toss, and set aside. In a large skillet (if possible, use a pan with a light interior such as stainless steel so you can monitor changes in color), heat the oil over medium-high heat until it becomes runny and starts to shimmer. Add the sugar and cook and stir continuously. After 1 to 2 minutes, the sugar will start to clump together then melt into a syrup. Cook and stir for another 2 to 3 minutes, or until the clear syrup thickens into a gooey caramel-brown liquid suspended in the oil. You will also smell a pleasant burnt sugar aroma. Watch the caramel closely during this process as it can burn very quickly. If the caramel starts to turn black and smell acrid, pull the skillet off the stove for a few seconds before continuing. Stir in the remaining lemongrass, the onion, and 1 tablespoon of the garlic and cook and stir until the ingredients turn golden brown and fragrant, 1 to 2 minutes. Add the chicken and raise the heat to high. Cook, tossing the chicken in the caramel sauce, for about 1 minutes. If there isn’t enough sauce to evenly coat the chicken, carefully add water, 1 tablespoon at a time. If the mixture starts to sputter and seize, pull the skillet off the stove until it ceases. Throw in the chilies and cook and stir until the chicken is no longer pink, 2 to 3 minutes. Add the fish sauce and the remaining garlic. Stir with a couple more flourishes to mix well. When the chicken is just cooked through (cut into a piece to check), taste and adjust seasonings if desired. Remove from the heat and transfer to a serving platter. Sprinkle with black pepper to taste and garnish with cilantro leaves and green onions.
47: Nutrition Facts Calories:353kcal (18%) Sodium:902mg (38%) Total Carbohydrate:13g Fiber:1g Fat:24g (37%) Trans Fat:0g Saturated Fat:5g (26%) Monounsaturated Fat:12g Polyunsaturated Fat:5g Cholesterol:94mg (31%) Sugar:8g Protein:20g Magnesium:38mg Potassium:359mg Vitamin A:51mcg RAE (2%) Vitamin C:7mg (11%) Calcium:33mg (3%) Iron:2mg (11%)
48: Prep Time: 15 minutes Cook Time: 15 minutes Serves: 4
49: Chicken with Creamy Chive Sauce | Ingredients 4 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat 1 teaspoon kosher salt, divided 1/4 cup plus 1 tablespoon all-purpose flour, divided 3 teaspoons extra-virgin olive oil, divided 2 large shallots, finely chopped 1/2 cup dry white wine 1 14-ounce can reduced-sodium chicken broth 1/3 cup reduced-fat sour cream 1 tablespoon Dijon mustard 1/2 cup chopped chives, (about 1 bunch) | Directions Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately. | Nutrition Per serving :244 Calories; 9 g Fat; 3 g Sat; 3 g Mono; 72 mg Cholesterol; 1 g Carbohydrates; 26 g Protein; 0 g Fiber; 679 mg Sodium; 334 mg Potassium
51: Maple-Glazed Chicken | Ingredients 2 tablespoons of pure maple syrup 1 tablespoon of reduced-sodium soy sauce 2 teaspoons of lemon juice 1 garlic 1 teaspoon of minced fresh ginger 1/4 teaspoon of freshly ground pepper 2 boneless, skinless chicken breasts | Directions Whisk syrup, soy sauce, lemon juice, garlic, ginger and pepper in a small, shallow dish. Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once. Coat an indoor grill pan with cooking spray and heat over medium heat. Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165F, 3 to 5 minutes per side. Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes. Liberally baste the chicken with the reduced sauce and serve. | Nutrition Per serving: 187 calories; 1 g fat (0 g sat, 0 g mono); 66 mg cholesterol; 15 g carbohydrate; 27 g protein; 0 g fiber; 271 mg sodium; 367 mg potassium; added sugars
53: Chicken Breasts with Green Chile-Almond Cream Sauce | Ingredients 2 cups of unsweetened almond milk 1/2 cup of reduced-sodium chicken broth 3/4 cups of chopped seeded fresh New Mexican green chiles 3 scallions 3 tablespoons of slivered almonds 1 garlic 3/4 teaspoons of salt 6 chicken breast cutlets 1 tablespoon of canola oil 2 tablespoons of whipping cream 1 tablespoon of sesame seeds | Directions Combine almond milk, broth, green chiles, scallion whites, almonds, garlic and 1/4 teaspoon salt in a medium saucepan; bring to a boil. Reduce heat to a simmer and cook the mixture until reduced by half, 20 to 30 minutes. Puree with an immersion blender or puree in a blender until smooth (use caution when blending hot liquids). Sprinkle chicken with the remaining 1/2 teaspoon salt. Heat oil in large nonstick skillet over medium-high heat. Cook half the chicken until browned, 1 to 2 minutes per side. Transfer to a plate. Cook the remaining chicken until browned. Add the first batch of chicken back to the pan. Pour in the sauce and cook at a low simmer, turning occasionally, until all the chicken is cooked through and tender, 4 to 7 minutes. Remove from the heat and transfer the chicken to a serving platter. Stir cream (if using) into the sauce and pour the sauce over the chicken. Sprinkle with the reserved scallion greens and sesame seeds. | Nutrition Per serving: 194 calories; 8 g fat (1 g sat, 4 g mono); 63 mg cholesterol; 4 g carbohydrate; 25 g protein; 1 g fiber; 454 mg sodium; 323 mg potassium; 0 g added sugars
55: Potato Skins | Ingredients 6 large potatoes, washed, unpeeled cup fat-free mozzarella cheese, shredded cup fat-free cheddar cheese, shredded cup green onion, chopped cup bacon bits 18 tsp fat-free sour cream salt and pepper (to taste)r | Directions Heat the potatoes in the microwave until they are fork tender (if using the oven, cook at 375 and cover them in aluminum foil, and bake until they are tender). Slice the potato in half and scoop the inside out, leaving " ofthe flesh. Slice the halves into thirds (each potato should have 6 pieces).Repeat until all potatoes are done. Mix the two cheeses together in a small bowl. Lay the potatoes flat on a baking sheet and fill each shell with 1 heaping tsp of the cheese mixture.Sprinkle the bacon bits and onion evenly on top of each shell. Bake at 400 degrees F for 10-15 minutes, or until cheeses are melted. Remove from heat and cool slightly. Add 1 tsp of sour cream to each skin. Serve immediately. Makes 9 servings. | Nutrition Facts per serving (4 skins): 117 calories, 1g fat, 20g carbohydrates, 3g fiber, 1g sugar, 7g protein
56: Desserts | Ingredients 2 cups sliced strawberries 1/4 cup balsamic vinegar Pinch of freshly cracked black pepper 1 Tbsp butter (optional) 4 wedges angel food cake, each 1" thick Whipped cream | Directions * Mix the strawberries, vinegar, and pepper and marinate for 10 to 15 minutes. * Heat a grill, stovetop grill pan, or nonstick saute pan until hot. (If using the pan, add the butter; if grilling, omit the butter entirely.) Add the cake slices and cook until caramelized and toasted. Transfer to 4 dessert plates. Top with the strawberries, their liquid, and a spoonful of whipped cream. Makes 4 servings | Strawberry Shortcake with Balsamic | Nutrition Facts 160 calories 6 g fat (3.5 g saturated) 12 g sugars
57: WHIT'S FAVORITE! | Here, low-calorie angel food cake picks up the smoke and char of the grill and is topped with strawberries soaked in balsamic vinegar and black pepper, an irresistible combination adored throughout northern Italy.
59: Banana Ice Cream | Ingredients 2 frozen, ripe (but not too squishy) bananas, sliced (freeze for at least 3 hours, overnight is best) 2 tsp vanilla extract Per serving: 105 calories, 2g fat | Directions Put frozen sliced bananas in a blender, and blend for 2.5 minutes (you will need to scrape the frozen banana time to time). Add 2 teaspoons vanilla extract. Blend for another 2.5 minutes. The bananas will turn into a consistency similar to frozen custard. Scrape into a serving dish or cone, add a little chocolate syrup, raw cacao chips, or fresh fruit (be sure not to overdo your toppings to stay under 200 calories), and enjoy! Makes 2 servings
60: Ingredients 1 graham cracker sheet 2 marshmallows, full size 2 small squares of dark chocolate 6 raspberries | Directions Use of the sheet for each s’more (2 pieces), top with a melted marshmallow and small piece of dark chocolate and three berries each. Makes 1 serving | Raspberry S'mores | Nutrition Facts Per serving (two squares): 185 calories, 3.6g fat, 35g carbohydrates, 2g fiber, 3g protein
61: S’mores are a must-have summertime treat, so go ahead and indulge in this decadent (but still relatively healthy) dessert . The raspberries add a little extra sophistication (and fiber) to this classic camping-trip treat.
62: Going gluten-free doesn't mean you can't enjoy this classic Girl Scout cookie! Make a protein-packed version of thin mints that are completely free of wheat, gluten, soy, corn, yeast, dairy, and sugar. And they still taste amazing! Not convinced? They only take 5 minutes to make (no baking required) so go ahead and find out for yourself.
63: Thin Mint Cookies | Ingredients cup protein powder (the twins recommend hemp powder, but you can use your favorite) cup + 2 tablespoons cocoa 1 teaspoon vanilla extract teaspoon stevia (liquid) 1 teaspoon peppermint extract 6-7 tablespoons coconut oil, liquid | Directions Place all ingredients into a bowl and stir together. Scoop onto plate or tray, then set in fridge to set (you want the cookies to be hard to the touch). Keep refrigerated or store in freezer. Makes 9-10 cookies | Nutrition Facts per serving: 95 calories, 6g fat, 6g carbohydrates, 4g fiber, 2g sugar, 8mg sodium, 4g protein
64: Ingredients 1.5 ounces all-purpose flour (about 1/3 cup) 1.5 ounces whole-wheat flour (about 1/3 cup) 1 1/2 cups old-fashioned rolled oats 1 teaspoon baking soda 1/2 teaspoon salt 6 tablespoons unsalted butter 3/4 cup packed light brown sugar 1 cup dried cherries 1 teaspoon vanilla extract 1 large egg, lightly beaten 3 ounces bittersweet chocolate, coarsely chopped | Directions 1. Preheat oven to 350. 2. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 3 ingredients (through salt) in a large bowl; stir with a whisk. 3. Melt butter in a small saucepan over low heat. Remove from heat; add brown sugar, stirring until smooth. Add sugar mixture to flour mixture; beat with a mixer at medium speed until well blended. Add cherries, vanilla, and egg; beat until combined. Fold in chocolate. Drop dough by tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350 for 12 minutes. Cool on pans 3 minutes or until almost firm. Remove cookies from pans; cool on wire racks. | Chocolate-Cherry Heart Smart Cookies | Nutrition Amount per serving Calories: 94 Fat: 3.2g Saturated fat: 1.6g Monounsaturated fat: 0.6g Polyunsaturated fat: 0.2g Protein: 1.5g Carbohydrate: 15.7g Fiber: 1.3g Cholesterol: 10mg Iron: 0.6mg Sodium: 88mg Calcium: 15mg
66: Chocolate-Amaretti Peaches | Ingredients 1/2 cup crushed amaretti cookies (about 8 cookies) 2 tablespoons brown sugar 4 large ripe peaches, halved and pitted Cooking spray 8 teaspoons butter 1 ounce bittersweet chocolate, shaved | Directions 1. Preheat broiler. 2. Combine cookie crumbs and sugar in a small bowl. 3. Hollow center of peach halves using a melon baller. Fill each peach half with 1 rounded tablespoon cookie crumb mixture. Arrange peaches in an 11 x 7-inch glass or ceramic baking dish coated with cooking spray. Place 1 teaspoon butter on top of each filled half. Broil 2 minutes or until butter melts. Sprinkle evenly with chocolate. Cool 5 minutes before serving. | Nutrition Amount per serving Calories: 117 Fat: 5.4g Saturated fat: 3.2g Monounsaturated fat: 1.1g Polyunsaturated fat: 0.2g Protein: 1.5g Carbohydrate: 17g Fiber: 1.6g Cholesterol: 10mg Iron: 0.3mg Sodium: 42mg Calcium: 9mg