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Monthly Archives: February 2012

Lime-Cilantro Pork Tacos

Lime-Cilantro Pork Tacos

Servings

4 servings (serving size: 2 tacos)

Calories

416 calories per serving

Ingredients

• 1 pound pork tenderloin, trimmed and cut into strips
• ¼ teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 2 teaspoons olive oil
• 1 ½ cups thinly sliced onion
• 1 small jalapeno pepper, seeded and chopped
• ½ cup fat-free, les- sodium chicken broth
• ½ cup chopped plum tomato
• 3 tablespoons chopped cilantro
• 2 ½ tablespoons fresh lime juice
• 8 (6-inch) flour tortillas

Preparation

1.)  Heat a large nonstick skillet over medium-high heat. Sprinkle pork with salt and black pepper. Add oil to pan. Add pork, and sauté 4 minutes or until browned. Remove pork from pan; place in a bowl. Add onion and jalapeño to pan; sauté 5 minutes or until tender. Add broth; reduce heat, and simmer 1 minute, scraping pan to loosen browned bits. Stir in tomato; simmer 2 minutes.
2.)  Return pork and accumulated juices to pan. Stir in cilantro and lime juice; cook 1 minute or until pork is done.
3.)  Heat tortillas according to package directions. Spoon 1/2 cup pork mixture into each tortilla; roll up.

Linguine with Easy Meat Sauce

Linguine with Easy Meat Sauce

Servings

4 servings

Calories

296 calories per serving

Ingredients

• 1 (9-ounce) package fresh linguine
• 1/2 pound extra-lean ground beef
• 1/2 cup pre-chopped onion
• 1 tablespoon minced fresh garlic
• 1 teaspoon dried oregano
• 1/4 teaspoon salt
• 3 tablespoons tomato paste
• 1 (14.5-ounce) can diced tomatoes, un-drained
• 1/4 cup (1 ounce) shaved Parmigiano-Reggiano cheese
• 1 tablespoon fresh flat-leaf parsley leaves

Preparation

1.)  Cook pasta according to package directions, omitting salt and fat. Drain.
2.)  While pasta cooks, heat a large skillet over medium-high heat. Add beef, onion, garlic, oregano, and salt; cook 5 minutes or until beef is browned, stirring to crumble. Stir in tomato paste; cook 1 minute, stirring frequently. Add tomatoes. Bring to a boil; cook 1 minute. Reduce heat to medium-low; cook 3 minutes or until thickened. Serve over pasta; top with cheese and parsley.

Orecchiette with Kale, Bacon, and Sun-Dried Tomatoes

Orecchiette with Kale, Bacon, and Sun-Dried Tomatoes

Servings

4 servings (serving size: about 1 1/4 cups)

Calories

350 calories per serving

Ingredients

• 8 ounces uncooked orecchiette pasta
• 5 cups bagged pre-washed kale
• 2 slices center-cut bacon
• 1/4 cup oil-packed sun-dried tomatoes, drained and roughly chopped
• 1/2 teaspoon crushed red pepper
• 3 large garlic cloves, chopped
• 1/2 teaspoon freshly ground black pepper
• 3/8 teaspoon salt
• 1 ounce Parmigiano-Reggiano cheese, shaved
• 2 tablespoons fresh lemon juice

Preparation

1.)  Cook pasta in boiling water 8 minutes or until almost tender. Add kale, and cook 2 minutes. Drain in a colander over a bowl, reserving 1/2 cup cooking liquid.
2.)  While pasta cooks, cook bacon in a large skillet over medium-high heat 4 minutes or until crisp. Remove bacon from pan with a slotted spoon; crumble and set aside. Reduce heat to medium-low. Add sun-dried tomatoes, crushed red pepper, and garlic to drippings in pan; cook 1 minute, stirring frequently. Add pasta mixture, reserved 1/2 cup cooking liquid, black pepper, and salt to pan; toss to combine. Top pasta mixture evenly with bacon and cheese; drizzle evenly with lemon juice.

Chicken Piccata with Pasta and Mushrooms

Chicken Piccata with Pasta and Mushrooms

Servings

4 servings

Calories

397 calories per serving

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

Preparation

1.)  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.
2.)  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.
3.)  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.
4.)  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.

Sausage and Chicken Gumbo

Sausage and Chicken Gumbo

Servings

4 servings (serving size: 1 1/2 cups gumbo and 1/2 cup rice)

Calories

369 calories per serving

Ingredients

• 1 (3 1/2-ounce) bag boil-in-bag rice
• 2 tablespoons all-purpose flour
• 1 tablespoon vegetable oil
• 1 cup frozen chopped onion
• 1 cup frozen chopped green bell pepper
• 1 cup frozen cut okra
• 1 cup chopped celery
• 1 teaspoon bottled minced garlic
• 1/2 teaspoon dried thyme
• 1/4 teaspoon ground red pepper
• 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
• 8 ounces turkey kielbasa, cut into 1-inch pieces
• 1 (14 1/2-ounce) can diced tomatoes with peppers and onion
• 1 (14 1/2-ounce) can fat-free, less-sodium chicken broth

Preparation

1.)  Cook rice according to package directions, omitting salt and fat.
2.)  While rice cooks, combine flour and oil in a Dutch oven; saute over medium-high heat 3 minutes. Add onion and next 6 ingredients (onion through red pepper); cook 3 minutes or until tender, stirring frequently.
3.)  Stir in chicken, kielbasa, tomatoes, and broth; cook 6 minutes or until thoroughly heated. Serve over rice.

Creamy Garlic Pasta with Shrimp & Vegetables

Creamy Garlic Pasta with Shrimp & Vegetables

Servings

4 servings

Calories

385 calories per serving

Ingredients

• 6 ounces whole-wheat spaghetti
• 12 ounces peeled and de-veined raw shrimp (see Note), cut into 1-inch pieces
• 1 bunch asparagus, trimmed and thinly sliced
• 1 large red bell pepper, thinly sliced
• 1 cup fresh or frozen peas
• 3 cloves garlic, chopped
• 1 1/4 teaspoons kosher salt
• 1 1/2 cups nonfat or low-fat plain yogurt
• 1/4 cup chopped flat-leaf parsley
• 3 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon freshly ground pepper

Preparation

1.)  Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
2.)  Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat.

Chicken Cacciatore

Chicken Cacciatore

Servings

4 servings

Calories

302 calories per serving

Ingredients

• 4 skinless chicken breast halves on the bone, about 2 pounds
• Salt and freshly ground black pepper
• 2 teaspoons olive oil
• 1 medium onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1/2 pound white mushrooms, thinly sliced
• 2 garlic cloves, minced
• 1/2 cup dry white wine
• 1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved
• 1/2 teaspoon dried oregano
• 1/8 teaspoon red pepper flakes or more to taste

Preparation

1.)  Rinse the chicken and pat dry with paper towels. Season the chicken with salt and pepper.
2.)  Heat the oil in a sauté pan over moderately-high heat. Brown the chicken on both sides, about 8 minutes. Remove the chicken.
3.)  Reduce the heat to moderate. Add the onion and pepper, cover and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes. Add the mushrooms and cook, uncovered and stirring occasionally, until the mushrooms begin to brown. Add the garlic and cook, stirring, for 30 seconds. Add the wine and cook until reduced by half. 4. Add the tomatoes and juice, oregano, red pepper flakes and 1/4 teaspoon of salt and simmer the mixture covered for 10 minutes.
5.)  Return the chicken breasts to the pan and simmer, covered, until the chicken is just done, about 20 minutes longer.

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