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.

2 Feb 2010

Rice Noodles with Tofu and Bok Choy

4/5*

Yield: 4 servings (serving size: 2 cups)

Ingredients

• 1 (6-ounce) package rice noodles
• 1/4 cup low-sodium soy sauce
• 2 tablespoons rice vinegar
• 1 teaspoon sugar
• 1 teaspoon dark sesame oil
• 1/2 teaspoon crushed red pepper
• Cooking spray
• 2 cups (1/4-inch) red bell pepper strips
• 5 cups sliced bok choy
• 1/2 pound firm water-packed tofu, drained and cut into 1/2-inch cubes
• 3 garlic cloves, minced
• 1/2 cup thinly sliced green onions
• 3 tablespoons chopped fresh cilantro

Preparation

Cook noodles in boiling water 6 minutes; drain. Combine soy sauce, vinegar, sugar, oil, and crushed red pepper, stirring well with a whisk.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add bell pepper strips; sauté 2 minutes. Add bok choy; sauté 1 minute. Add tofu and garlic; sauté 2 minutes. Add noodles and soy sauce mixture; cook 2 minutes or until thoroughly heated, tossing well to coat. Sprinkle with green onions and cilantro.

Kung Pao Chicken

4/5*

Prep Time: 9 minutes
Cook Time: 10 minutes
Yield: 4 servings (serving size: about 1 cup chicken mixture and 1 1/2 teaspoons peanuts)

Ingredients

• 1 tablespoon canola oil, divided
• 4 cups broccoli florets
• 1 tablespoon ground fresh ginger (such as Spice World), divided
• 2 tablespoons water
• 1/2 teaspoon crushed red pepper
• 1 pound skinless, boneless chicken breasts, cut into 1/4-inch strips
• 1/2 cup fat-free, less-sodium chicken broth
• 2 tablespoons hoisin sauce
• 2 tablespoons rice wine vinegar
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon cornstarch
• 4 garlic cloves, minced
• 2 tablespoons coarsely chopped salted peanuts

Preparation

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add broccoli and 2 teaspoons ginger to pan; sauté 1 minute. Add water. Cover; cook 2 minutes or until broccoli is crisp-tender. Remove broccoli from pan; keep warm.

Heat remaining 2 teaspoons oil in pan; add remaining 1 teaspoon ginger, crushed red pepper, and chicken. Cook 4 minutes or until chicken is lightly browned, stirring frequently.

Combine broth and next 5 ingredients (through garlic) in a small bowl, and stir with a whisk. Add broth mixture to pan; cook 1 minute or until mixture thickens, stirring constantly. Return broccoli mixture to pan; toss to coat. Sprinkle with peanuts.

As of Feb. 3rd...

Basic Beef Stew with Carrots and Mushrooms

4/5*

Yield: 8 servings (serving size: about 1 cup)

Ingredients

• 1 tablespoon olive oil, divided
• 1 pound small cremini mushrooms
• Cooking spray
• 2 cups chopped onion
• 3 garlic cloves, minced
• 1/3 cup all-purpose flour (about 1 1/2 ounces)
• 2 pounds lean beef stew meat, cut into bite-sized pieces
• 3/4 teaspoon salt, divided
• 1 cup dry red wine
• 1 tablespoon chopped fresh thyme
• 2 (14-ounce) cans less-sodium beef broth
• 1 bay leaf
• 2 cups (3/4-inch) cubed peeled white potato (about 1 pound)
• 1 1/2 cups (1-inch) slices carrot (about 12 ounces)
• 1/2 teaspoon freshly ground black pepper
• Fresh thyme sprigs (optional)

Preparation

Heat 1 teaspoon olive oil in a large Dutch oven over medium-high heat. Add mushrooms, and sauté for 5 minutes or until mushrooms begin to brown. Spoon mushrooms into a large bowl. Lightly coat pan with cooking spray. Add onion; sauté 10 minutes or until tender and golden brown. Add garlic; sauté 1 minute. Add onion mixture to mushroom mixture.

Place flour in a shallow bowl or pie plate. Dredge beef in flour, shaking off excess. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add half of beef mixture; sprinkle with 1/8 teaspoon salt. Cook 6 minutes, browning on all sides. Add browned beef to mushroom mixture. Repeat procedure with remaining beef mixture and 1/8 teaspoon salt.

Add 1 cup wine to pan, scraping pan to loosen browned bits. Add thyme, broth, and bay leaf; bring to a boil. Stir in beef mixture. Cover, reduce heat to medium-low, and simmer for 1 hour or until beef is just tender.

Stir in potato and carrot. Simmer, uncovered, 1 hour and 15 minutes or until beef and vegetables are very tender and sauce is thick, stirring occasionally. Stir in remaining 1/2 teaspoon salt and pepper. Discard bay leaf. Garnish with thyme sprigs, if desired.

Chicken, Cashew, and Red Pepper Stir-Fry

5/5*

Yield: 4 servings (serving size: 1 cup)

Ingredients

• 3 3/4 teaspoons cornstarch, divided
• 2 tablespoons low-sodium soy sauce, divided
• 2 teaspoons dry sherry
• 1 teaspoon rice wine vinegar
• 3/4 teaspoon sugar
• 1/2 teaspoon hot pepper sauce (such as Tabasco)
• 1 pound chicken breast tenders, cut lengthwise into thin strips
• 1/2 cup coarsely chopped unsalted cashews
• 2 tablespoons canola oil
• 2 cups julienne-cut red bell pepper (about 1 large)
• 1 teaspoon minced garlic
• 1/2 teaspoon minced peeled fresh ginger
• 3 tablespoons thinly sliced green onions

Preparation

1. Combine 1 teaspoon cornstarch, 1 tablespoon soy sauce, and next 4 ingredients (through hot pepper sauce) in a small bowl; stir with a whisk.

2. Combine remaining 2 3/4 teaspoons cornstarch, remaining 1 tablespoon soy sauce, and chicken in a medium bowl; toss well to coat.

3. Heat a large nonstick skillet over medium-high heat. Add cashews to pan; cook 3 minutes or until lightly toasted, stirring frequently. Remove from pan.

4. Add oil to pan, swirling to coat. Add chicken mixture to pan; sauté 2 minutes or until lightly browned. Remove chicken from pan; place in a bowl. Add bell pepper to pan; sauté 2 minutes, stirring occasionally. Add garlic and ginger; cook 30 seconds. Add chicken and cornstarch mixture to pan; cook 1 minute or until sauce is slightly thick. Sprinkle with cashews and green onions.

Quick rice pilaf: Cook 1 (10-ounce) package frozen white rice (such as Birds Eye SteamFresh) according to package directions. Combine cooked rice, 2 tablespoons drained chopped water chestnuts, 1/2 teaspoon crushed red pepper, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper.

Parmesan Chicken and Rice

4/5*

Yield: 4 servings (serving size: about 1 cup)

Ingredients

• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 1 teaspoon bottled minced garlic
• 1/2 teaspoon dried thyme
• 1 (8-ounce) package presliced mushrooms
• 3/4 pound skinless, boneless chicken breast, cut into bite-sized pieces
• 1/2 cup dry white wine
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 cup uncooked instant rice
• 1 cup fat-free, less-sodium chicken broth
• 1/2 cup (2 ounces) grated fresh Parmesan cheese
• 1/4 cup chopped fresh parsley

Preparation

Heat oil in a large nonstick skillet over medium-high heat. Add the onion, garlic, thyme, and mushrooms; sauté 5 minutes or until onion is tender. Add chicken; sauté 4 minutes or until the chicken is lightly browned. Add wine, salt, and pepper; cook 3 minutes or until liquid almost evaporates.

Stir in rice and broth. Bring to a boil; cover, reduce heat, and simmer 5 minutes or until liquid is absorbed. Stir in cheese and parsley.