Week of February 7th

Pork Loin Chops with Cinnamon Apples

4/5*

Yield: 4 servings (serving size: 1 pork chop and 3/4 cup apple mixture)

Ingredients

• 1 teaspoon dried rubbed sage
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
• 1/2 teaspoon vegetable oil
• Cooking spray
• 1 teaspoon butter
• 4 cups (1/2-inch) slices peeled Granny Smith apples (about 4 medium)
• 1 tablespoon brown sugar
• 1 teaspoon fresh lemon juice
• 1/2 teaspoon ground cinnamon
• Dash of salt

Preparation

Combine first 3 ingredients, and sprinkle over the pork. Heat oil in a large nonstick skillet coated with cooking spray over medium heat. Add pork; cook 3 minutes on each side or until done. Remove the pork from pan. Cover and keep warm.

Melt butter in pan over medium heat. Add apples and remaining ingredients, and cook 5 minutes or until tender, stirring frequently. Serve the apples with pork.

Peppercorn-Crusted Pork Tenderloin with Soy-Caramel Sauce

5/5*

Yield: 8 servings (serving size: 3 slices pork and 2 tablespoons sauce)

Ingredients

• Cooking spray
• 1/4 cup minced white onion
• 1 teaspoon grated peeled fresh ginger
• 2 garlic cloves, minced
• 1 cup water
• 1/2 cup sugar
• 1/4 cup low-sodium soy sauce
• 2 tablespoons red wine vinegar
• 1 1/2 teaspoons Dijon mustard
• 2 tablespoons butter
• 2 (1-pound) pork tenderloins, trimmed
• 1 tablespoon black peppercorns, crushed
• 1 1/2 teaspoons chopped fresh thyme
• 1/4 teaspoon salt

Preparation

Heat a small saucepan over medium heat. Coat pan with cooking spray. Add onion, ginger, and garlic; sauté 2 minutes. Add water and sugar; bring to a boil. Cook until reduced to 1/2 cup (about 5 minutes). Remove from heat; carefully stir in soy sauce, vinegar, and mustard. Add butter, stirring with a whisk. Set aside; keep warm.

Preheat oven to 350°.

Rub tenderloins evenly with crushed peppercorns, thyme, and salt. Heat a large ovenproof nonstick skillet over medium-high heat. Coat pan with cooking spray. Add tenderloins, browning on all sides (about 5 minutes). Bake at 350° for 23 minutes or until a thermometer registers 160° (slightly pink); let stand 10 minutes. Cut each tenderloin into 12 slices; serve with sauce.

Potato, Corn, and Leek Chowder

3/5*

Yield: 6 servings (serving size: 1 1/3 cups)

Ingredients

• 2 tablespoons butter
• 1 tablespoon olive oil
• 1 1/2 cups coarsely chopped leek (about 1 large)
• 1/2 cup finely chopped celery
• 1/2 cup finely chopped red bell pepper
• 2 cups whole milk
• 3 tablespoons all-purpose flour
• 3 cups fat-free, less-sodium chicken broth
• 2 cups fresh corn kernels (about 4 ears)
• 2 pounds cubed peeled Yukon gold or red potato
• 1 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 cup finely chopped fresh parsley
• 3 tablespoons chopped fresh chives

Preparation

Heat butter and oil in a large Dutch oven over medium heat. Add leek, celery, and bell pepper; cook 4 minutes or until vegetables are tender, stirring frequently. Combine milk and flour in a small bowl, stirring with a whisk. Slowly add milk mixture to pan, stirring constantly. Stir in broth, corn, potato, salt, and freshly ground black pepper; bring to a boil. Reduce heat, and simmer 20 minutes or until potato is tender. Stir in parsley and chives.

Chicken and Couscous Salad

4/5*

Yield: 4 servings (serving size: 1 1/2 cups)

Ingredients

• SALAD:
• 1 1/4 cups fat-free, less-sodium chicken broth
• 1 (5.7-ounce) box uncooked couscous
• 1 1/2 cups cubed cooked chicken (about 6 ounces)
• 1/2 cup thinly sliced green onions
• 1/2 cup diced radishes (about 3 large)
• 1/2 cup chopped seeded peeled cucumber
• 1/4 cup chopped fresh flat-leaf parsley
• 2 tablespoons pine nuts, toasted
• 
  DRESSING:
• 1/4 cup white wine vinegar
• 1 1/2 tablespoons extravirgin olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1 garlic clove, minced

Preparation

To prepare salad, bring broth to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Spoon couscous into a large bowl; cool slightly. Add chicken, onions, radishes, cucumber, parsley, and pine nuts; toss gently to combine.

To prepare dressing, combine vinegar and remaining ingredients, stirring with a whisk. Drizzle dressing over salad; toss to combine.

Note: You can toast nuts quickly in a dry skillet over medium-high heat. Stir frequently, and as soon as they become fragrant, remove the nuts from the pan.

Chipotle Chicken Taco Salad

3/4*

Yield: 4 servings (serving size: 2 1/2 cups)

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

Preparation

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.

Tip: Add a spoonful of adobo sauce for a spicier salad. Kidney or pinto beans also taste great in this dish.