PASTA WITH BABY BROCCOLI AND BEANS
1 (1 pound) package whole-wheat penne pasta
1/4 cup olive oil
1/2 whole head garlic, slivered
1/2 teaspoon crushed red pepper flakes
2 bunches baby broccoli (such as Broccolini®)
1 (14.5 ounce) can fava beans, rinsed and drained
1/4 cup sun-dried tomatoes
2 tablespoons grated Parmesan cheese
Bring a large pot of lightly salted water to a boil. Cook the pasta in boiling water until cooked through yet firm to the bite, about 11 minutes; drain.
While the pasta cooks, heat the olive oil in a skillet over medium heat. Cook the garlic and red pepper flakes in the hot oil briefly, about 1 minutes. Stir the broccolini into the garlic; cook and stir together for 5 minutes. Add the fava beans and sun-dried tomatoes and cook until thebeans are completely warmed, 3 to 4 minutes. Remove from heat and toss with the drained pasta in a large bowl. Sprinkle with the Parmesan cheese to serve.
SAUTEED TILAPIA TACOS WITH GRILLED PEPPERS AND ONION
1 cooked chicken (supermarket)
28 oz can green enchilada sauce (Las Palmas or Juanita's)
2.25 oz can chopped olives (or more)
1 large onion diced
1 large bunch cilantro
8 oz lite mexican 4 cheese (or more
3 dozen corn tortillas
4 stalks green onions (chopped)
3/4 C canola oil
1/2 t garlic salt
Remove skin and debone chicken. Shred meat. Combine in large bowl with chopped olives, onions, cilantro, and cheese, reserving some of the veggies and cheese for later. Add garlic salt. You can add a couple of chopped serrano or jalapeno if you like it HOT.
Preheat oven to 325 degrees. Add oil to small fry pan at medium heat. Heat enchilada sauce at medium low in 3 or 4 qt. pot. Have an enchilada prep surface (cutting board or large plate) near stove. Have 2-3 large baking pans ready. You're making 3 dozen. Cook tortilla in oil for about 5-10 secs then remove from oil and dip fully in enchilada sauce. Place tortilla on prep surface and spoon in about 2-3 tablespoons of stuffing. Roll enchilada and place in baking pan-fold side down. Repeat and make neat rolls of enchiladas. When pans are full, pour remaining enchilada sauce over enchiladas, then sprinkle remaining cheese, olives, onions and chopped green onions on top. Cook in oven for 20-30 minutes, depending on size of pan.
DAN'S GREEN ENCHILADAS (COURTESY OF DAN KURAMOTO OF HIROSHIMA)
2 (1/2-inch-thick) slices white onion
1 (8-ounce) package mini sweet bell peppers
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
4 (5-ounce) tilapia fillets
8 (6-inch) corn tortillas
1 small jalapeño pepper, thinly sliced
8 lime wedges (optional)
Preheat grill to high heat.
Arrange onion slices and bell peppers on a grill rack coated with cooking spray. Grill onions for 12 minutes, turning after 6 minutes. Grill bell peppers 12 minutes, turning occasionally. Remove onions and bell peppers from grill, and let stand for 5 minutes. Slice onion rings in half. Thinly slice bell peppers; discard stems and seeds. Combine onion, bell peppers, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in a small bowl.
Sprinkle fish evenly with remaining 1/2 teaspoon salt and remaining 3/8 teaspoon black pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish to pan, and cook for 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
Warm tortillas according to package directions. Divide fish, onion mixture, and jalapeño slices evenly among tortillas. Serve with lime wedges, if desired.
SPICED PORK CHOPS WITH BUTTERNUT SQUASH
4 (4-ounce) boneless center-cut loin pork chops (about 3/4 inch thick)
1 teaspoon pumpkin pie spice
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt, divided
1 butternut squash (about 1 1/4 pound)
1 cup refrigerated prechopped onion
1/4 cup water
1 tablespoon chopped fresh mint
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle pork evenly with spice, pepper, and 1/8 teaspoon salt. Add pork to pan; sauté 3 to 4 minutes on each side or until done. Remove pork from pan; keep warm.
While pork cooks, pierce squash several times with a fork; place on paper towels in microwave oven. Microwave at HIGH 1 minute. Peel squash; cut in half lengthwise. Discard seeds and membrane. Coarsely chop squash.
Coat pan with cooking spray. Add squash; cover and cook 7 minutes, stirring occasionally. Add onion; cook, uncovered, 5 minutes, stirring frequently. Add 1/4 cup water; cook until liquid evaporates, scraping pan to loosen browned bits. Remove from heat; stir in 1/8 teaspoon salt and mint. Spoon squash mixture evenly over pork.
PORK MEDALLIONS w/ SPICY POMEGRANATE-BLUEBERRY REDUCTION
1 (1-pound) pork tenderloin, cut crosswise into 3/4-inch round slices
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
Butter-flavored cooking spray
1/4 cup water
1/3 cup frozen pomegranate-blueberry juice concentrate (such as Old Orchard), undiluted
1 1/2 teaspoons minced chipotle chiles, canned in adobo sauce
Heat a large nonstick skillet over medium-high heat. While pan heats, pound pork slices slightly with the heel of your hand or a meat mallet; sprinkle with garlic powder, salt, and pepper. Coat pork with cooking spray.
Cook pork 3 minutes on each side or until desired degree of doneness (do not overcook). Remove pork from pan; place on a serving platter. Add 1/4 cup water to pan, scraping pan to loosen browned bits. Stir in juice concentrate and chipotle chiles. Reduce heat to medium; simmer 3 to 4 minutes or until slightly syrupy.
Return pork and juices to pan, turning pork to coat. Serve pork with sauce.
BROILED FLANK STEAK WITH QUICK ROASTED VEGGIES
1 1/2 pound flank steak (or the smallest one they'll sell you)
1 lime, juiced
Coarse salt and cracked black pepper
1/2 bunch broccoli peeled, cut into florets
1/2 head cauliflower, cut into florets
2 cobs shucked corn, cut into 2-inch slices
2 tablespoons olive oil
Preheat oven broiler. Marinate flank steak in lime juice, salt and pepper. Do this right on the paper the steak comes wrapped in for easy clean up. Place on broiler pan and cook, turning once until medium rare, about 4 to 5 minutes per side. Remove to a cutting board to rest.
Preheat oven to 475 degrees F.
Toss broccoli and cauliflower with olive salt and pepper, pour onto a cookie sheet in a single layer. Roast, turning once, until tender and cooked through, about 10 to 12 minutes.
Slice flank steak into thin strips, serve 3 to 4 ounces per person with a side of the veggies.
1/4 cup orange juice
1/2 teaspoon grated lime rind
2 tablespoons fresh lime juice
2 tablespoons chopped fresh thyme
2 teaspoons bottled minced garlic
1 teaspoon grated orange rind
1/4 teaspoon salt
1/8 teaspoon ground red pepper
1 pound skinless, boneless chicken breast cutlets
1 tablespoon olive oil
6 cups bagged prewashed baby spinach
Combine first 8 ingredients in a small bowl, stirring well with a whisk. Pour 1/4 cup juice mixture into a large zip-top plastic bag. Add chicken to bag. Seal; let stand 5 minutes. Add oil to remaining juice mixture; stir well with a whisk.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Remove chicken from bag; discard marinade. Add chicken to pan; cook 4 minutes on each side or until done. Place 1 1/2 cups spinach on each of 4 plates. Divide chicken evenly among servings; top each serving with 1 tablespoon juice mixture.
CORN AND BACON CHOWDER
2 bacon slices
1/2 cup refrigerated prechopped celery, onion, and bell pepper mix
2 (16-ounce) packages frozen baby gold and white corn, thawed and divided
2 cups 1% low-fat milk, divided
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3/4 cup (3 ounces) reduced-fat shredded extra-sharp cheddar cheese (such as Cracker Barrel)
Freshly ground black pepper (optional)
Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan; crumble and set aside. Add celery mixture and 1 package corn to drippings in pan; sauté 5 minutes or until vegetables are tender.
Place remaining 1 package corn and 1 cup milk in a blender, and process until smooth. Add pureed mixture to vegetables in pan; stir in remaining 1 cup milk, salt, black pepper, and cheese. Cook over medium heat (do not boil), stirring constantly, until cheese melts. Ladle chowder into bowls. Top each serving evenly with reserved crumbled bacon. Sprinkle with additional black pepper, if desired.
4 (8-ounce) fish fillets such as red snapper
Kosher salt and freshly ground black pepper
8 ounces creme fraiche
3 tablespoons Dijon mustard
1 tablespoon whole-grain mustard
2 tablespoons minced shallots
2 teaspoons drained capers
Preheat the oven to 425 degrees F.
Line a sheet pan with parchment paper. (You can also use an ovenproof baking dish.) Place the fish fillets skin side down on the sheet pan. Sprinkle generously with salt and pepper.
Combine the creme fraiche, 2 mustards, shallots, capers, 1 teaspoon salt, and 1/2 teaspoon pepper in a small bowl. Spoon the sauce evenly over the fish fillets, making sure the fish is completely covered. Bake for 10 to 15 minutes, depending on the thickness of the fish, until it's barely done. (The fish will flake easily at the thickest part when it's done.) Be sure not to overcook it! Serve hot or at room temperature with the sauce from the pan spooned over the top.
BEEFY CORN AND BLACK BEAN CHILI
1 pound ground round
2 teaspoons salt-free chili powder blend (such as The Spice Hunter)
1 (14-ounce) package frozen seasoned corn and black beans (such as Pictsweet)
1 (14-ounce) can fat-free, less-sodium beef broth
1 (15-ounce) can seasoned tomato sauce for chili (such as Hunt's Family Favorites)
Reduced-fat sour cream (optional)
Sliced green onions (optional)
Combine beef and chili powder blend in a large Dutch oven. Cook 6 minutes over medium-high heat or until beef is browned, stirring to crumble. Drain and return to pan.
Stir in frozen corn mixture, broth, and tomato sauce; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer 5 minutes, stirring occasionally.
Ladle chili into bowls. Top each serving with sour cream and onions, if desired.
CHILI-RUBBED STEAKS WITH PAN SALSA
8 ounces 1/2-inch-thick steaks, such as rib-eye, trimmed of fat and cut into 2 portions
1 teaspoon chili powder
1/2 teaspoon kosher salt, divided
1 teaspoon extra-virgin olive oil
2 plum tomatoes, diced
2 teaspoons lime juice
1 tablespoon chopped fresh cilantro
Sprinkle both sides of steak with chili powder and 1/4 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa.
Add tomatoes, lime juice and the remaining 1/4 teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve the steaks topped with the salsa.
Nonstick cooking spray
1 12-inch 100% whole wheat pizza crust
1 cup prepared tomato salsa
1 1/4 cups shredded reduced-fat 2 percent mozzarella
1 1/3 cups canned black beans, drained and rinsed
1 small sweet red pepper, seeded and thinly sliced (about 2/3 cup)
2 scallions, trimmed and thinly sliced
1/4 cup cilantro leaves for garnish (optional)
Heat the oven to 450 degrees. Coat a baking sheet with cooking spray. Place crust on sheet and top with salsa, 1 cup mozzarella, beans, sliced red pepper, and scallions. Top with remaining 1/4 cup cheese.
Place pizza in oven and bake 8 to 10 minutes or until mozzarella is melted. Remove from oven and garnish with cilantro if desired. Cut into six slices and serve.