Sesame Pork with Broccoli

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Ingredients:

1 pound pork tenderloin
1 can chicken broth
2 tbsp. cornstarch
1 tbsp. soy sauce
4 scallions, chopped
1 tsp. vegetable oil
1 clove garlic, diced
1 1/2 pounds broccoli, raw
2 tbsp. pimiento
2 tbsp. sesame seeds

Preparation:

In a small bowl, combine chicken broth, cornstarch, & soy sauce; blend well. Stir in scallions, set aside.

Cut pork tenderloin lengthwise into quarters; cut each quarter into bite-sized pieces. Heat oil in nonstick skillet over medium-high heat. Add pork and garlic, stir-fry 3-4 minutes or until pork is tender. Remove pork; keep warm. Add broccoli and broth mixture to skillet. Cover & simmer over low heat 8 minutes. Add cooked pork & pimiento; cook just until mixture is hot, stirring frequently. Sprinkle with sesame seeds. Serve immediately.  Makes 6 servings.

TIP: This dish is also delicious with chicken!

Nutritional Info Per Serving:

Calories: 164
Fat: 6 g
Protein: 21 g
Carbohydrates: 10 g

 

Fruit Smoothies

Prep Time: 10 minutes

Makes 4 servings

Ingredients:

2 8 oz. containers of plain, fat-free yogurt
2 small ripe bananas
1 cup fresh or frozen unsweetened strawberries
1 cup fresh mixed berries, such as raspberries, blueberries or blackberries, or frozen unsweetened mixed berries

Directions:

Place all ingredients in a blender, cover and puree until smooth.

Nutritional Info Per Serving:
Calories: 125
Fat: 1 g
Protein: 7 g
Carbohydrates: 24 g

Mushroom-Sauteed Turkey Tenderloins

While the turkey cooks, mix up a fresh green salad or steam some vegetables like green beans or asparagus to make a complete meal.

Ingredients:
1 1/2 lb. turkey tenderloins
2 tbsp. butter
1 cup sliced shitake mushrooms
2 garlic cloves, minced
1/2 cup dry white wine
1 tsp. salt
1 tsp. black pepper

Directions:
1. Rinse turkey and pat dry. In a heavy skillet, melt butter over medium-high heat. Add mushrooms, garlic and turkey. Cook about 5 minutes or until turkey is evenly browned.
2. Add wine, salt and pepper to skillet; cover and cook an additional 15 minutes or until turkey is no longer pink in the center.
3. Cut turkey diagonally into 1/2 inch slices. Spoon mushrooms over each piece. Makes 6 servings.

Nutritional Info Per Sering:
Calories: 185
Fat: 6 g
Carbohydrates: 9 g
Protein: 30 g

Winter Fruit Salad

Fruit salad is not just for summertime - it also makes a great healthy dish in the winter too.  This brightly colored fruit salad will look great on your holiday table!

Ingredients:
4 blood oranges (seeded & peeled)
3 pink grapefruits (peeled)
1 pineapple (peeled, quartered, cored & sliced)
2 star fruit (sliced)
1 pomegranate (cut in half with seeds removed)

Directions:
Remove white pith from oranges and grapefruits. Cut fruit into 1/4 inch slices or small chunks. Place all the fruit in a large bowl and toss together. Makes 8 servings.

Nutritional Info Per Serving:
Calories: 111
Fat: 0 g
Carbohydrates: 30 g
Protein: 1 g

 

Turkey Brine
 

A brine will make your turkey very juicy and also makes a wonderful gravy!  The following recipe yields 2 gallons of brine which is enough for a 10-18 lb. turkey.  Keep in mind, a brined turkey will cook approximately 20 to 30 minutes faster than one that has not been brined, so watch your cooking time carefully!

Ingredients:

1 gallon vegetable broth
1 cup sea salt
1 tbsp. crushed dried rosemary
1 tbsp. dried sage
1 tbsp. dried thyme
1 tbsp. savory seasoning
1 gallon ice water

Preparation:
 
1. In a large stock pot, combine the vegetable broth, sea salt, rosemary, sage, thyme & savory seasoning. Bring to a rolling boil, stirring frequently to make sure salt is dissolved.  Remove from heat and let cool to room temperature.
2. When the broth mixture is cool, pour into a clean 5 gallon container.  Stir in the ice water. (If you use a plastic bucket, make sure it is FOOD GRADE plastic.) 
3. Wash & dry your turkey. Make sure you have removed the innards. Place the turkey, breast side down, into the brine.  Make sure the cavity gets filled with brine. Place in the refrigerator overnight.
4. Remove the turkey from the container, draining off the brine. Discard brine.
5. Rinse turkey with cold water, inside & out.  This step is important - your turkey will be VERY salty if you skip this step.
6. Cook turkey as desired, and don't forget to reserve the drippings for yummy gravy!
 

 

Chicken and Leek Soup

Ingredients:
 

2 tsp. olive oil
1 cup finely chopped sweet onion
2 medium leeks, white & light green parts only, halved lengthwise then sliced
1 medium carrot, halved lengthwise then sliced
1 celery stalk, sliced
8 oz. sliced cremini mushrooms
2 tsp. fresh thyme
1 tbsp. chopped fresh parsley
1 1/2 cups diced, cooked chicken breast
6 cups fat free, low-sodium chicken broth
2 cups water
 

Preparation:

1. Heat oil in a large stockpot.
2. Saute onions, leeks, carrots and celery until leeks and onions are softened.
3. Add mushrooms and cook until soft.
4. Sprinkle herbs and cook for one minute or until fragrant.
5. Stir in chicken, add chicken broth and water.
6. Bring to a boil, then simmer for 15 minutes.

Makes 8-10 cups.
 

Nutritional Info Per Cup:

Calories: 126
Fat: 2.8 g
Carbohydrates: 8 g
Protein: 16 g


 

Summer Tomato Salad

Ingredients:

2 lbs. fresh tomatoes (use red, green, yellow - mix & match!)
1 clove garlic, minced
1/2 purple onion, peeled & sliced into very thin rings
Handful fresh basil leaves, shredded
3 tbsp. extra-virgin olive oil
2 tbsp. white balsamic vinegar
Sea Salt, to taste
Black Pepper, to taste

Preparation:

Wash the tomatoes and remove the stems & crowns.  Cut tomatoes into one-inch chunks and put into a glass serving bowl.
Add garlic, onion and shredded basil leaves,  In a small glass jar with a lid, mix olive oil, vinegar, salt & pepper. Shake vigorously. Pour over tomatoes and toss gently. Makes 6 servings.  (For a quick Greek variation, add diced cucumber & feta cheese.)

Nutritional Info Per Serving:

Calories: 95
Fat: 7 grams
Carbohydrates: 5 grams
Protein: 1 gram


 

Caesar Chicken Kebobs

Ingredients:

1 lb. boneless, skinless chicken breast
3 Tbsp. Lite Ranch Dressing
1 Tbsp. grated parmesan cheese
1 tsp. mustard
1 clove garlic, minced
1/4 tsp. black pepper
Bamboo Skewers

Preparation:

1. Soak bamboo skewers in hot water at least 10 minutes to prevent burning.
2. Mix salad dressing, cheese, mustard, garlic & pepper in a large Ziploc bag.  Dice chicken in 1 & 1/2 inch cubes and add to the Ziploc bag.  Make sure chicken is evenly coated and refrigerate for at least 30 minutes.
3. Preheat grill.  Thread chicken evenly onto skewers & grill for 3-4 minutes on each side or until thoroughly cooked.  Makes 4 skewers.

Nutritional Info Per Skewer:

Calories: 148
Fat: 5 grams
Carbohydrates: 2 grams
Protein: 22 grams

Summer Roasted Salmon

Ingredients

Four 6 oz. salmon fillets
2 tsp. extra virgin olive oil
Sea salt & black pepper
Juice of one lemon
1 bunch of spring onions, chopped
1/4 cup combined fresh chopped parsley, rosemary, thyme, chives

Preparation

1. Preheat oven to 450 degrees.
2. Prepare a baking dish with a light coating of cooking spray. Place salmon fillets in the baking dish skin side down. Brush a coating olive oil onto the salmon. Sprinkle each fillet with sea salt & black pepper. Squeeze the lemon juice over the salmon. Sprinkle the spring onions on top.
3. Roast the fillets for about 10 minutes or until the fish flakes easily with a fork. Remove from oven. Dust each fillet with a generous helping of the chopped herbs.  Serve immediately.

Nutritional Info Per Fillet:
Calories: 200
Fat: 6 g
Carbohydrates: 1 g
Protein: 27 g
 

Memorial Day Steak
 

New York Strip or Rib-Eye can be substituted for Tenderloin in this dish. Pair with a garden salad or fresh fruit to make a full meal.

Ingredients

1 Tbsp. Canola Oil, divided
1 Red Onion, cut in half lengthwise and thinly sliced
1 Red Bell Pepper, seeded and cut into thin strips
2 Tbsp Spicy Mustard
1/4 cup water
Salt & Black Pepper to taste
Four 4 oz. beef tenderloin steaks, about 1 inch thick, trimmed

Preparation

1. Preheat grill.
2. Heat 2 teaspoons of the oil in a large nonstick skillet over medium heat. Add onion and cook, stirring frequently for 5 minutes.  Add bell pepper and cook until the onion becomes golden, about 10 minutes more (if the mixture becomes dry add 1-2 tablespoons of water).
3. Whisk mustard with water in a small bowl.  Add to the onion mixture and cook until most of the liquid has evaporated, about 2 minutes.  Season with salt & pepper, keep warm.
4. Brush steaks lightly with remaining teaspoon of oil and season to taste with salt and a generous amount of black pepper.  Grill the steaks to desired doneness, about 3 minutes per side for medium rare.  Serve with the onion-pepper mixture. Makes 4 servings.

Calories: 207
Protein: 25 g
Carbohydrates: 6 g
Fat: 9 g
 

Spring Dip

Chickpeas make a creamy, low fat base for this dip. It's an excellent item to add to your Easter Brunch or to "hold you over" until Easter dinner is served.

Start to Finish: 25 minutes

In a saucepan, combine 5 cups torn fresh spinach, one 15 oz. can of chickpeas, 2 tbsp. of water, 3 tbsp. of olive oil, 2 cloves of minced garlic, and 1/4 tsp. of salt. Cook over medium heat for 5 minutes. Cool. Blend in a food processor or blender until smooth. Makes 6 servings. Serve with whole wheat crackers or strips of raw veggies.

1. Nutritional Information Per Serving:
2. Calories: 105
3. Total Fat: 7 g
4. Total Carbohydrates:8 g
5. Protein:4 g

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Butternut Squash & Apple Soup

1. 2 tsp. olive oil
2. 1 medium onion, finely chopped
3. 2 medium carrots, diced
4. 1 small butternut squash, peeled, deseeded & chopped
5. 1 large Granny Smith apple, peeled, cored, & cut into pieces
6. 1 quart fat-free chicken or vegetable broth

Saute onions & carrots until onions are softened, about 5-7 minutes. Add chopped squash & apple & cook for 2 minutes. Add broth. Bring to a boil, cover & simmer for 20 minutes. Transfer to a blender and puree until smooth. Serves 8.

1. Nutritional info per serving:
2. Calories: 119
3. Fat: 1.9 g
4. Carbohydrates: 23 g
5. Protein: 2.5 g

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Cranberry Apple Stuffing Muffins

1. 2 tsp. canola oil
2.  
3. 3 celery stalks, finely chopped
4.  
5. 1 medium onion, finely chopped
6.  
7. 2 tsp. fresh chopped thyme
8.  
9. 2 tsp. fresh chopped rosemary
10.  
11. 1 large Granny Smith apple, peeled, cored & chopped
12.  
13. 8 cups unseasoned bread cubes, dried/toasted
14.  
15. 1 cup dried cranberries
16.  
17. Pinch of salt & 1 tsp. black pepper
18.  
19. 1 large egg, beaten
20.  
21. 2 cups fat free chicken or vegetable broth
22.  

Coat a 12-cup muffin pan with nonstick cooking spray. Preheat oven to 375 degrees. Heat oil on medium heat in a large skillet. Saute celery, onion & herbs for 5 minutes. Add apples & saute for 2-3 minutes. Remove from heat. Place bread cubes and dried cranberries in a large mixing bowl. Add sauteed vegetables. Season withsalt & pepper. Add egg followed by broth. Stir well. Spoon stuffing mix into muffin tin. Bake for 18-20 minutes until golden. Makes 12 -15 muffins.

1. Nutritional info per muffin:
2.  
3. Calories: 138
4.  
5. Fat: 2.3 g
6.  
7. Carbohydrates: 24.8 g
8.  
9. Protein: 4.4 g
10.  

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Mulled Cider

1. 2 1/4 cups apple cider
2.  
3. 3/4 cup orange juice
4.  
5. 3 inches cinnamon sticks, broken
6.  
7. Dash ground cloves
8.  
9. Cinnamon sticks for garnish (optional)

10. In a large saucepan, combine apple cider, orange juice, stick cinnamon and ground cloves. Bring to a boil, reduce heat & simmer, covered, for 10 minutes. Remove stick cinnamon.

    Ladle into mugs & garnish with cinnamon sticks, if desired. This can also be stored in refrigerator and reheated. Makes 4 servings.

    1. 1. Nutritional Info per serving:
       2.  
       3. Calories: 89
       4.  
       5. Fat: 0 g
       6.  
       7. Carbohydrates: 22 g
       8.  
       9. Protein: 0 g
       10.  
       11. Valentine Layered Gelatin
       12.  
       13. 6 oz. cherry gelatin powder
       14.  
       15. 2 cups boiling water
       16.  
       17. 1 1/3 cups cold water
       18.  
       19. 6 ounces fat free Cool Whip, thawed
       20.  

Dissolve gelatin powder in boiling water. Add cold water. Cool slightly. Measure two cups, pour into heart molds, or 8 x 8 dish. Place in refrigerator and chill until slightly thickened, approx. one hour. Put remaining jello into refrigerator to chill slightly. Fold in whipped topping. Spoon over firm gelatin in molds or dish. Chill until firm (at least 3 hours). Makes 6 servings.

1. Nutritional Info per serving:
2.  
3. Calories: 152
4.  
5. Fat: 1 g
6.  
7. Carbohydrates: 35 g
8.  
9. Protein: 3 g
10.  

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Irish Soda Bread

1. 3 cups all-purpose flour
2.  
3. 1 1/2 tsp. baking soda
4.  
5. 1 1/2 tsp. salt
6.  
7. 1 1/2 cups low fat buttermilk
8.  

Preheat oven to 375 degrees.

In a large bowl, stir dry ingredients together with a whisk. Make a well in the center and add 1 cup of the buttermilk, reserving 1/2 cup. Combine dry ingredients & buttermilk with a fork, gradually adding more of the remaing liquid until a soft dough is formed. Knead the dough lightly on a floured surface for 1 minute. Form into a slightly flattened circle. Place on a parchment lined cookie sheet. Make a large 1/2 inch deep X with a sharp knife in the top of dough & bake for 40-45 minutes. The bread is ready when it is golden and sounds hollow when tapped on the bottom. Makes 1 loaf (8-10 slices).

1. Nutritional info per slice:
2.  
3. Calories: 148
4.  
5. Fat: 0.7 g
6.  
7. Carbohydrates: 30.5 g
8.  
9. Protein 5 g
10.