We treat you like a member of our family

Dinner

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

From EatingWell:  July/August 2010

MustardTossing chicken tenders with cornmeal gives these chicken nuggets great crunch without deep-frying. Blackberries (or raspberries, if you prefer) combined with whole-grain mustard make for a sweet-and-savory dipping sauce. Serve with: Steamed broccoli and carrots.

 

4 servings | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients
  • 1 cup fresh blackberries or raspberries, finely chopped
  • 1 1/2 tablespoons whole-grain mustard
  • 2 teaspoons honey
  • 1 pound chicken tenders, cut in half crosswise (see Tip)
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 3 tablespoons cornmeal
  • 1 tablespoon extra-virgin olive oil
Preparation
  1. Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
  2. Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).
  3. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.
Nutrition

Per serving : 184 Calories; 5 g Fat; 1 g Sat; 3 g Mono; 67 mg Cholesterol; 9 g Carbohydrates; 26 g Protein; 2 g Fiber; 452 mg Sodium; 70 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 4 lean meat, 1 fat

Tips & Notes
  • Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken nuggets.”

Creamy Garlic Pasta with Shrimp & Vegetables

From EatingWell:  May/June 2010

pasta-vegetalesToss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.

 

4 servings, about 2 cups each | Active Time: 30 minutes | Total Time: 30 minutesr

Ingredients
  • 6 ounces whole-wheat spaghetti
  • 12 ounces peeled and deveined 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
  • 1/4 cup toasted pine nuts (see Tip; optional)
Preparation
  • 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.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. Serve sprinkled with pine nuts (if using).
Nutrition

Per serving : 385 Calories; 6 g Fat; 1 g Sat; 3 g Mono; 168 mg Cholesterol; 53 g Carbohydrates; 34 g Protein; 10 g Fiber; 658 mg Sodium; 887 mg Potassium

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat

Tips & Notes
  • Ingredient Note: Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America-it’s more likely to be sustainably caught.
  • Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.

Catfish Amandine

Catfish-AmandineHere, we use healthier extra-virgin olive oil with a bit of butter added for its flavor instead of the tablespoons of butter usually used to make classic “amandine” sauce for pan-fried catfish fillets. The results are delicately flavored and have only a third of the calories, fat and sodium of a classic version

4 servings | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients
  • 1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil, divided
  • 1 tablespoon butter
  • 1/4 cup sliced almonds
  • 3 cloves garlic, thinly sliced
  • 1/2 cup low-fat milk
  • 1 large egg, lightly beaten
  • 1/3 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon cayenne pepper
  • 1 pound catfish, cut into 4 portions
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh parsley
Preparation
  • Heat 1 tablespoon oil and butter in a small saucepan over medium heat. Add almonds and garlic and cook until both are just beginning to brown, 1 to 3 minutes. Set aside.
  • Combine milk and egg in a shallow dish. In another shallow dish, combine flour, salt and cayenne. Dip fish in the milk mixture, then in the flour mixture; shake off any excess flour. (Discard any leftover mixtures.)
  • Heat the remaining 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add fish and cook until lightly browned and opaque in the center, 4 to 6 minutes per side.
  • Return the almond-garlic sauce to the stove over medium heat. Add lemon juice and heat through, 1 to 2 minutes. Pour the sauce over the fish and sprinkle with parsley.
Nutrition

Per serving : 327 Calories; 20 g Fat; 5 g Sat; 11 g Mono; 114 mg Cholesterol; 10 g Carbohydrates; 25 g Protein; 1 g Fiber; 396 mg Sodium; 533 mg Potassium

1/2 Carbohydrate Serving Exchanges: 1/2 starch, 3 lean meat, 2 1/2 fat


Green Pizza

From EatingWell:  September/October 2009

green-pizzaWhy not use cooler-weather vegetables like broccoli and arugula as an unconventional pizza topping? The arugula adds a slightly bitter, peppery taste—for a milder flavor, use spinach instead. Serve with wedges of fresh tomato tossed with vinegar, olive oil, basil and freshly ground pepper.

6 servings | Active Time: 20 minutes | Total Time: 30 minutes

Ingredients
  • 1 pound prepared pizza dough, preferably whole-wheat
  • 2 cups chopped broccoli florets
  • 1/4 cup water
  • 5 ounces arugula ,any tough stems removed, chopped (about 6 cups)
  • Pinch of salt
  • Freshly ground pepper to taste
  • 1/2 cup prepared pesto
  • 1 cup shredded part-skim mozzarella cheese
Preparation
  • Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
  • Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
  • Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper.
  • Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.
Nutrition

Per serving : 323 Calories; 13 g Fat; 4 g Sat; 7 g Mono; 19 mg Cholesterol; 33 g Carbohydrates; 15 g Protein; 3 g Fiber; 511 mg Sodium; 241 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 1 medium fat meat, 1 1/2 fat


Ancho-Honey Pork Tenderloin with Cheese Grits

From EatingWell:  November/December 2012

chees-giftsIn this recipe, roast pork tenderloin is glazed with honey, lime, soy and ancho chile powder and served on top of cheese grits. Ancho chile powder, made from dried poblano peppers, has a mild heat and adds a rich, subtly smoky flavor. Serve with sauteed kale with slivered garlic.

4 servings, 3 ounces pork & 1/2 cup grits each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients
  • 1/4 cup honey
  • 2 teaspoons lime juice
  • 2 teaspoons reduced-sodium soy sauce
  • 1 teaspoon ancho chile powder
  • 1/2 teaspoon onion powder, divided
  • 1 pork tenderloin (1-1 1/4 pounds), trimmed
  • 1/4 teaspoon salt
  • 1 tablespoon extra-virgin olive oil
  • 1 14-ounce can reduced-sodium chicken broth
  • 1/2 cup water
  • 1/2 cup quick grits
  • 1/4 teaspoon freshly ground pepper
  • 3/4 cup shredded extra-sharp Cheddar cheese
  • 2 scallions, sliced
Preparation
  1.  Preheat oven to 425°F.
  2. Whisk honey, lime juice, soy sauce, chile powder and 1/4 teaspoon onion powder in a small bowl. Set aside.
  3. Sprinkle pork all over with salt and the remaining 1/4 teaspoon onion powder. Heat oil in a large ovenproof skillet over medium-high heat. Add the pork and cook until brown on all sides, 4 to 5 minutes.
  4. Transfer the skillet to the oven and roast for 10 minutes. Remove from the oven and brush with the reserved honey mixture. Return to the oven and roast until an instant-read thermometer inserted into the thickest part registers 145°F, 3 to 5 minutes more. Transfer the pork to a clean cutting board and let rest for 5 minutes.
  5. Meanwhile, bring broth and water to a boil in a medium saucepan over medium-high heat. Whisk in grits and pepper. Reduce heat to medium-low, cover and cook, stirring occasionally, until thickened, 5 to 7 minutes. Remove from the heat and stir in cheese. Cover to keep warm.
  6. Slice the pork. Serve the pork with the grits, sprinkled with scallions and drizzled with any remaining glaze from the skillet.
Nutrition

Per serving : 402 Calories; 14 g Fat; 6 g Sat; 6 g Mono; 96 mg Cholesterol; 37 g Carbohydrates; 32 g Protein; 1 g Fiber; 672 mg Sodium; 644 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 other carbohydrate, 3 lean meat, 1 high-fat meat, 1 fat


Grilled Beef Tenderloin & Escarole

From EatingWell:  July/August 2008

EscaroleLightly grilled escarole combined with tangy tomato vinaigrette makes an irresistible accompaniment to juicy beef tenderloin. Serve with grilled baguette.

4 servings | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients
  • 1 cup grape tomatoes
  • 2 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons finely shredded Parmesan cheese, divided
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon chopped fresh basil
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1 clove garlic, minced
  • 2 large heads escarole or romaine lettuce, outermost leaves removed
  • 1 pound beef tenderloin (filet mignon) or sirloin steak, trimmed and cut into 4 steaks, 1-1 1/2 inches thick
Preparation
  1.  Preheat grill to medium-high.
  2. Place tomatoes, 1 tablespoon oil, 1 tablespoon Parmesan, vinegar, basil, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender; pulse until coarsely chopped. Set aside. Combine the remaining 1 tablespoon oil and garlic in another small bowl.
  3. Leaving the root ends intact, cut escarole (or romaine) heads into quarters (the root will keep the leaves from falling apart); brush the cut sides with the garlic-oil mixture and sprinkle with 1/4 teaspoon salt. Season both sides of steak with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Pat the remaining 1 tablespoon Parmesan onto both sides of the steak.
  4. Oil the grill rack (see Tip). Grill the escarole (or romaine), turning occasionally, until the inner leaves have softened and the outer leaves have begun to char, about 4 minutes total. Transfer to a cutting board to cool. Grill the steaks, turning once, until desired doneness, 8 to 12 minutes total for medium.
  5. Cut the root ends off the escarole (or romaine) and discard. Chop the leaves into bite-size pieces. Serve the steak and grilled greens drizzled with the reserved tomato vinaigrette.
Nutrition

Per serving : 302 Calories; 16 g Fat; 4 g Sat; 9 g Mono; 78 mg Cholesterol; 11 g Carbohydrates; 30 g Protein; 8 g Fiber; 601 mg Sodium; 1299 mg Potassium

Exchanges: 1 1/2 vegetable, 3 lean meat, 1 fat

Tips & Notes
  • Tip: To oil the grill rack: oil a folded paper towel, hold it with tongs and rub it over the rack. Do not use cooking spray on a hot grill.