Thai Chicken

INGREDIENTS

1 tablespoon fresh lime juice
1 tablespoon fresh basil, chopped
1 tablespoon fresh mint, chopped
1 tablespoon fresh cilantro, chopped
2 teaspoons low-sodium soy sauce
1 teaspoon peanut oil
1 teaspoon garlic, minced
1 teaspoon curry powder
12 ounces chicken breasts, boneless, skinless cut into 4 pieces

DIRECTIONS

In a 1-quart plastic bag, combine the lime juice, basil, mint, cilantro, soy sauce, oil, garlic, and curry powder.

Place the chicken between two pieces of waxed paper. Using a chef’s mallet, pound the chicken pieces to a uniform thickness. Add the chicken to the mixture in the bag. Close the bag securely and turn the bag to coat the chicken with the marinade. Refrigerate overnight, turning the bag occasionally.

Grill the chicken over hot coals, 6 to 8 minutes per side. Or broil the chicken 2 inches from the heat, 5 to 6 minutes per side.


Yield: 4 Servings

Sweet and Spicy Pork Tenderloin

INGREDIENTS

Olive oil spray
1/2 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon ground allspice
1/8 teaspoon garlic powder
1/8 teaspoon ground chipotle chile pepper
1 pork tenderloin (1 pound), trimmed of visible fat
1 teaspoon extra-virgin olive oil
2 tablespoons honey
1/2 tablespoon hot-pepper sauce
1 tablespoon minced fresh garlic

DIRECTIONS

Preheat the oven to 350°F. Lightly mist a small roasting pan or ovenproof skillet (just large enough to hold the pork) with oil spray. Set aside.

In a small bowl, combine the cumin, cinnamon, salt, black pepper, allspice, garlic powder, and chipotle pepper. Rub the pork evenly with the olive oil. Then rub the spice mixture evenly over it until it is coated. Cover loosely with plastic wrap. Refrigerate for 15 minutes.
Meanwhile, in a small bowl, combine the honey, garlic, and hot-pepper sauce. Whisk to mix. Set aside.

Set a large nonstick skillet over medium-high heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the pan from the heat to lightly mist with oil spray. Place the pork in the pan. Cook for 1 minute per side, or until browned on all sides. Transfer to the reserved pan. With a basting brush, evenly coat the pork with the reserved honey mixture.

Roast the tenderloin in the oven for 16 to 18 minutes, or until a thermometer inserted in the center reaches 155°F and the juices run clear. Remove from the oven. Cover the pork loosely with aluminum foil. Let stand for 10 minutes. Transfer the pork to a cutting board. Holding a knife at a 45° angle, cut into thin slices. Serve immediately.


Yield: 8 Servings; Serving = 2 ounces of pork

Steak with Mushroom Sauce

INGREDIENTS

8 ounces lean sirloin steak, cut into 1-inch long strips 1/4" thick
1 small onion, sliced
1 tablespoon whole wheat flour
1/2 cup mushrooms sliced
1/2 cup water, more add as needed
1 teaspoon Dijon mustard
1 teaspoon paprika
1/4 cup fat-free sour cream

DIRECTIONS

Brown the beef and onion in a large nonstick skillet. Add the flour to the skillet and stir the beef until coated. Add the mushrooms, water, mustard, paprika, and sour cream to the mixture, stirring constantly until the sauce develops a creamy consistency.


Yield: 4 Servings

Split Pea Soup

INGREDIENTS

6 cups water
12 ounces green split peas, rinsed and drained
1 cup chopped onions
1 cup diced parsnips
½ cup diced carrots
1 teaspoon celery flakes
½ teaspoon dried rosemary, crumbled
2 teaspoons olive oil
Salt and pepper to taste

DIRECTIONS

In a 3-quart saucepan, combine water, split peas, onions, parsnips, carrots, celery flakes and rosemary; bring to a boil over high heat. Reduce the heat to low; simmer, stirring occasionally, for 1½ to 2 hours, or until thick and the water has been absorbed.


Yield: 6 Servings

Spinach Salad with Feta and Mandarin Oranges

INGREDIENTS

14 cups loosely packed spinach leaves, stems removed
1 (10-1⁄2 oz.) can unsweetened mandarin oranges in juice, drained (about 1 cup)
1-1⁄2 oz. finely crumbled reduced-fat feta cheese
1⁄2 cup red onion slivers
6 Tbsp. light balsamic vinaigrette
1 lb. lean grilled chicken breast, cut into strips

DIRECTIONS

In a large salad bowl, combine the spinach, oranges, feta, and onion. Pour the vinaigrette over the mixture and toss. Divide the salad among 4 dinner plates or large salad bowls. Top each with one-fourth of the chicken (about 4 oz.) and serve.

Yield: 4 servings

Sautéed Eggplant over Fettuccine

INGREDIENTS

2½ cups eggplant, peeled and diced
1 zucchini, julienned
2 teaspoons olive oil
1 can (14.5 ounces) stewed tomatoes
¼ teaspoon red pepper flakes, crushed
4 ounces fettuccine, cooked

DIRECTIONS

In a heavy nonstick skillet, sauté eggplant and zucchini in hot oil over medium-high heat until tender, 6 to 8 minutes. Reduce heat. Add stewed tomatoes and red pepper flakes. Simmer for 5 minutes. Serve over hot fettuccine.


Yield: 8 Servings

BL Salmon with Ginger Glaze

INGREDIENTS

2 tablespoons brown sugar, packed
2 tablespoons Dijon mustard
1 tablespoon grated fresh ginger
8 ounces salmon, preferably wild
1/4 teaspoon salt
1/4 teaspoon black pepper, freshly ground

DIRECTIONS

Coat rack of broiler pan with cooking spray. Preheat broiler.

In small bowl, whisk sugar, mustard, and ginger. Season both sides of fillets with salt and pepper. Place salmon on broiler rack and brush glaze on top. Broil 8 to 10 minutes or until fish is lightly browned and opaque. Serve.


Yield: 4 Servings