10 foods, 40 recipes The Big 10
couch watching Top Chef.
Recipes make two servings unless otherwise noted.
by sharon sanders Photographs by Craig Cutler Food styling by Victoria Granof
The Small Stuff
Stock up on these other staples:
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Our collection of 40 recipes takes mere minutes to make. As for our selection of 10 ingredients, every bite is teeming with nutrients, and these foods are some of the most stress-free edibles on earth. Why? (1) They’re easy to find: just about every grocery store keeps them on hand all year long; (2) They’re easy to use—in fact, they’re as close to ready-to-eat as you can get without ordering takeout; and (3) They’re easy to love because they taste delicious together. We also masterminded these recipes so that leftovers from one entrée can be used to create another great dish the next night. That means more free time for you to hit the gym, write that novel, or just lounge on the
Load up on the nonperishable pantry items like beans and brown rice, and restock them as needed. Meats can be bought fresh weekly, or you can buy in bulk and store them in the freezer. Only fresh fruits and veggies call for a weekly trek to the store based on which recipes you decide to make. Meet your new 10 best friends:
Baby Carrots
(washed and bagged) The beta-carotene in carrots really does improve vision, especially night vision.
Black beans
(canned, low‑sodium) The darker a bean’s seed coat, the more antioxidants it can deliver, making the black variety the reigning champ. Black beans are also loaded with fiber, folate, and magnesium.
Kale
(washed and bagged, tough stems removed) This leafy green has been found to help protect against breast and ovarian cancers and contains carotenoids, which reduce the risk of cataracts.
Pork tenderloin
At just 140 calories for three ounces, pork is a great source of lean protein, thiamin, vitamin B6, niacin, and phosphorous, an essential mineral every cell in your body needs to function properly.
Broccoli florets
(washed and bagged) High in vitamin C and fiber, broccoli also contains diindolylmethane and selenium, two supernutrients that help ward off cancer.
Red onions
These tearjerkers are bursting with chromium, a trace mineral that helps protect against diabetes by boost ing cells’ response to insulin. Also rich in quercetin, a powerful antioxidant that may help prevent cancer.
Brown rice
Feta cheese
(instant) Brown rice has three times the fiber of white. And the outer layer, called the bran, has been linked to lower blood pressure. For a change, you can sub in quinoa.
(crumbled) You get 370 milligrams of bonebuilding calcium in just a four-ounce serving of this savory, relatively low-fat cheese.
Tilapia
Turkey breast tenders
(skinless fillets) This fish is an excellent source of phosphorous and niacin, which keeps your digestive system, skin, and nerves healthy.
Turkey breast has half the saturated fat of beef but is just as rich in selenium, a cancerpreventing mineral and antioxidant. —Stephanie Guzowski
On your shelves Bread Crumbs
In your fridge Butter
Chicken Broth
Cilantro
(low-sodium, boxed or canned) Cooking Spray Flour Dried Herbs and Spices
Eggs Minced Garlic Fresh Ginger Lemons and Limes
(cayenne pepper, chili powder, cumin, curry powder, fennel seeds, oregano, paprika, red pepper flakes, rosemary, sage, sesame seeds, tarragon, thyme)
Reduced-Fat Mayo
Honey
Dijon Mustard
Oils
Black Olives
(extra-virgin olive and canola) Peanut Butter Soy Sauce
Parsley Red Bell Peppers
(roasted, jarred)
Sugar
Raisins
Diced Tomatoes
Low-Fat Sour Cream
White and Red Wine Vinegars
Dry White Wine 9-inch Whole-wheat Tortillas
Chunky Tilapia Tomato Soup
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soups
1. Chunky Tilapia & Tomato Soup Prep time: 5 minutes Cook time: 15 minutes
c thinly sliced baby carrots c red onion slivers 1 Tbsp olive oil ½ tsp thyme 2 c chicken broth 1 c water 12 oz tilapia fillets, cut into large chunks 1½ c chopped broccoli florets 1 c canned diced tomatoes, with juice ½ tsp ground black pepper 1. In a large saucepan, combine carrots, onion, oil, thyme, and salt to taste. Cook, stirring over medium heat, until softened, about 5 minutes. 2. Add broth and water. Bring almost to boiling. Add tilapia, broccoli, tomatoes, and pepper. Reduce heat and simmer until tilapia is cooked, about 8 minutes.
Per serving: 319 calories, 1 g fat (2 g saturated), 550 mg sodium, 14 g carbs, 4 g fiber, 42 g protein
4. Chinese Pork & Rice Soup
7. Tilapia Tacos
1 c coarse-crumbled leftover cooked tilapia fillets (recipe 40) ¼ c red onion slivers ¼ c thinly sliced kale ¼ c canned diced tomatoes, drained 2 Tbsp crumbled feta cheese 2 tsp olive oil 2 tsp lime juice tsp cumin tsp red pepper flakes 2 9-inch whole-wheat tortillas, warmed In a mixing bowl, combine tilapia, onion, kale, tomatoes, feta, oil, lime juice, cumin, pepper flakes, and salt to taste. Toss. Spoon onto tortillas. Fold tortillas in half. Cut each half into two pieces.
Prep time: 5 minutes Cook time: 15 minutes
1 Tbsp canola oil 1 tsp minced garlic 1 tsp grated fresh ginger 1 c finely sliced kale leaves ¼ c instant brown rice 2 c chicken broth 1 c thin strips of leftover cooked pork tenderloin (recipe 23) 2 Tbsp slivered jarred roasted red peppers 1 tsp sesame seeds, toasted 1. In a large saucepan, combine oil, garlic, and ginger. Cook, stirring, over medium heat until fragrant, about 1 minute. Add kale. Cook, stirring, about 2 minutes. 2. Add rice and broth. Bring almost to a boil. Simmer for 8 minutes. 3. Stir in pork and peppers. Simmer for 2 minutes. Serve sprinkled with sesame seeds. Per serving: 257 calories, 13 g fat (2 g saturated), 173 mg sodium, 16 g carbs, 1 g fiber, 19 g protein
5. Puréed Broccoli Soup Prep time: 10 minutes Cook time: 15 minutes
¾ c chopped red onion 2 tsp olive oil ¼ tsp tarragon 4½ c broccoli florets 1 Tbsp flour 1 c water, divided 2 c chicken broth 1 tsp white wine vinegar ½ tsp ground black pepper 1 Tbsp shredded baby carrot 1. In saucepan, mix onion, oil, tarragon, broccoli, and salt to taste. Stir over medium heat about 3 minutes. In small bowl, whisk flour and 2 Tbsp water until smooth; set aside. 2. Add broth, vinegar, pepper, and remaining water to pan. Bring almost to a boil. Reduce heat and simmer about 10 minutes. 3. Purée soup in blender and return to pot. Whisk in flour mixture; stir over medium-high heat until slightly thickened. Sprinkle with carrot. Per serving: 165 calories, 7 g fat (1 g saturated), 196 mg sodium, 21 g carbs, 6 g fiber, 11 g protein
Prep time: 5 minutes Cook time: 15 minutes
Per serving: 205 calories, 7 g fat (2 g saturated), 447 mg sodium, 27 g carbs, 9 g fiber, 12 g protein
1 Tbsp peanut butter 1 Tbsp hot water 2 tsp white wine vinegar ¼ tsp minced garlic ¼ tsp sugar 1½ c bite-size strips of leftover cooked turkey breast tenders (recipe 32) ¼ c thinly sliced kale leaves 2 thin slices red onion Pinch of red pepper flakes In a mixing bowl, whisk peanut butter, water, vinegar, garlic, and sugar until smooth. Add turkey, kale, and onion. Stir to coat. Sprinkle with red pepper flakes. Per serving: 208 calories, 7 g fat (1 g saturated), 166 mg sodium, 8 g carbs, 1 g fiber, 27 g protein
9. Carolina Pork BBQ Wrap Prep time: 5 minutes Cook time: 6 minutes
2 tsp canola oil 3 thick slices red onion 10 thin slices (4 oz) leftover cooked pork tenderloin
40)
1 Tbsp wine vinegar ½ tsp sugar Pinch of red pepper flakes 2 9-inch whole-wheat tortillas, warmed 1. Pre-heat skillet on medium. Add oil and cook for 1 minute. Add onion and salt to taste. Toss. Cover and cook, tossing occasionally, until softened, about 5 minutes. Reduce heat if onions are browning too quickly. 2. Meanwhile, stack pork slices and cut into shreds. Add the pork, vinegar, and sugar to the onion. Season with pepper flakes. Top tortillas evenly with onion-pork mixture. Roll into tubes.
(recipe 20)
Per serving: 254 calories, 10 g fat (1 g saturated), 279 mg sodium, 25 g carbs, 4 g fiber, 15 g protein
6. Mediterranean Tilapia
& Rice Salad
Prep time: 10 minutes Cook time: 0 minutes
1 Tbsp olive oil 1 Tbsp vinegar 1 c crumbled leftover cooked tilapia (recipe 1 c cold leftover rice pilaf 1 c broccoli florets, cut into small pieces ¼ c chopped jarred roasted red pepper 2 Tbsp crumbled feta cheese In a mixing bowl, whisk oil, vinegar, and salt and pepper to taste. Add tilapia, rice, broccoli, red pepper, and cheese. Toss to mix. Per serving: 298 calories, 16 g fat (3 g saturated), 414 mg sodium, 21 g carbs, 3 g fiber, 19 g protein
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½ c chopped red onion 2 tsp olive oil 1 tsp minced garlic ¾ tsp oregano ¾ tsp cumin 1 can (15 oz) black beans, rinsed and drained 2 c chicken broth 1 Tbsp feta cheese 1. In a large saucepan, combine onion, oil, garlic, oregano, cumin, and salt to taste. Cook, stirring, over medium heat until softened, about 3 minutes. Stir in beans and broth. Reduce heat to medium-low. 2. Cook, stirring occasionally, for 10 minutes. Mash some beans against side of pan. Serve sprinkled with feta and cilantro (optional).
8. Indonesian Turkey Salad
(recipe 23)
New England Fish Chowder
3. Black Bean Soup
Per serving: 291 calories, 14 g fat (3 g saturated), 571 mg sodium, 25 g carbs, 4 g fiber, 18 g protein
Prep time: 10 minutes Cook time: 0 minutes
2. variation
Substitute butter for oil. In a small bowl, whisk 3 Tbsp flour with ½ c chicken broth. Add to pan with water and remaining broth. Cook over medium heat, stirring, until lightly thickened. Eliminate tomatoes and substitute ¼ c chopped jarred roasted red peppers. One minute before serving, stir in 3 Tbsp sour cream. Do not boil.
Prep time: 10 minutes Cook time: 0 minutes
salads & sandwiches
Indonesian Turkey Salad
Prep time: 10 minutes Cook time: 0 minutes
1 Tbsp olive oil 1½ Tbsp lime juice ½ tsp chili powder 1 can (15 oz) black beans, rinsed and drained 1 c loose-packed fine-slivered kale leaves 2 Tbsp shredded carrot 2 Tbsp slivered red onion In a bowl, whisk oil, lime juice, and salt and chili powder to taste. Add beans, kale, carrot, and onion. Stir to coat ingredients with dressing. Per serving: 168 calories, 7 g fat (1 g saturated), 397 mg sodium, 26 g carbs, 8 g fiber, 7 g protein
11. Turkey Tortilla Panini Prep time: 10 minutes Cook time: 5 minutes
2 9-inch whole-wheat tortillas, toasted 2 Tbsp crumbled feta cheese 4 oz leftover thin-sliced cooked turkey breast tender (recipe 33) 4 thin slices red onion, separated ¼ c jarred roasted red pepper strips ½ c finely sliced kale leaves 1. Lay one tortilla in a dry, heavy skillet or griddle pan. Sprinkle evenly with 1 tablespoon cheese. Layer on turkey, onion, red pepper, kale, remaining 1 tablespoon cheese, and remaining tortilla. 2. Place pan or griddle over medium-high heat. Cook, squeezing the sandwich with a panini press or other flat weight (like a heavy frying pan) until tortilla is browned and cheese melts, 2 to 3 minutes per side. Reduce heat slightly if tortilla is browning too quickly. Remove and cut into four wedges. Per serving: 231 calories, 6 g fat (2 g saturated), 478 mg sodium, 26 g carbs, 4 g fiber, 17 g protein
12. glazed Curried Carrots Prep time: 5 minutes Cook time: 15 minutes
1 c baby carrots 2 tsp canola oil ½ tsp sugar ¼ tsp curry powder ¼ tsp minced garlic 2 Tbsp water 1. In a saucepan, combine carrots, oil, sugar, curry powder, garlic, and salt to taste. Cook over medium heat, stirring, until sizzling and fragrant, about 3 minutes. Add water. Cover and reduce heat so mixture simmers. 2. Cook until carrots are tender, about 10 minutes. Uncover and toss, until all liquid is gone and carrots are glazed, about 1 minute. Per serving: 73 calories, 5 g fat (0.5 g saturated), 103 mg sodium, 7 g carbs, 1 g fiber, 1 g protein
13. g arlicky Chinese Broccoli
Prep time: 5 minutes Cook time: 5 minutes
1 Tbsp minced baby carrot 1 Tbsp minced red onion 2 tsp canola oil 1 tsp minced garlic 1 tsp grated fresh ginger 1 bag (8 oz) broccoli florets, cut into smaller chunks 1 Tbsp hot water In a skillet, combine carrot, onion, oil, garlic, ginger, and salt to taste. Cook, stirring, over low heat 3 minutes. Add broccoli and stir to coat with seasonings. Add water and cover pan. Cook, stirring occasionaly for 1 to 2 minutes. Per serving: 86 calories, 5 g fat (0.5 g saturated), 106 mg sodium, 7 g carbs, 3 g fiber, 3 g protein
14. Cheese & Kale Quesadillas Prep time: 5 minutes Cook time: 5 minutes
½ c fine-sliced kale leaves 1 Tbsp water 2 9-inch whole-wheat tortillas 3 Tbsp crumbled feta cheese 1. Place kale and water in a microwavable dish. Cover with microwave-safe plastic wrap and cook in microwave on high until wilted, about 90 seconds. Remove plastic carefully. Drain kale and pat dry with paper towel. 2. Heat a heavy 9-inch skillet over medium-high heat. Place 1 tortilla in pan. Top tortilla evenly with cheese, kale, and second tortilla. Cook, flipping occasionally, until tortilla is toasted and cheese melts, about 4 minutes. Cut into 4 wedges. Per serving: 119 calories, 4 g fat (2 g saturated), 336 g mg sodium, 22 g carbs, 2 g fiber, 5 g protein
15. S weet & Sour
Broccoli
Prep time: 5 minutes Cook time: 5 minutes
2 Tbsp minced red onion 2 tsp olive oil 1 tsp minced garlic ½ tsp oregano 1¾ c broccoli florets, cut into smaller chunks c canned diced tomatoes, with juice 1 Tbsp raisins In a skillet, combine onion, oil, garlic, oregano, and salt to taste. Cook, stirring, over low heat until fragrant, about 2 minutes. Add broccoli and stir to coat. Cook until sizzling, about 1 minute. Add tomatoes and raisins. Cook until broccoli is crisp but tender, 1 to 2 minutes. Per serving: 92 calories, 5 g fat (1 g saturated), 187 mg sodium, 10 g carbs, 3 g fiber, 2 g protein
16. Smashed ginger
Carrots with Sesame
Prep time: 5 minutes Cook time: 15 minutes
18. B roccoli-Carrot-
Onion Slaw
Prep time: 10 minutes Cook time: 0 minutes
1 Tbsp mayonnaise 1 tsp Dijon mustard ½ c finely chopped broccoli florets ¼ c slivered red onion ¼ c slivered baby carrots In a bowl, whisk the mayonnaise and mustard. Add broccoli, onion, and carrots. Toss to coat. Per serving: 70 calories, 6 g fat (1 g saturated), 113 mg sodium, 4 g carbs, 1 g fiber, 1 g protein
19. Puréed Black Beans Prep time: 10 minutes Cook time: 12 minutes
¼ c minced red onion 2 tsp olive oil 1 tsp thyme ¼ tsp ground black pepper 1 c canned black beans, rinsed and drained ½ chicken broth 1 tsp lemon juice ½ tsp grated lemon peel 1. In a saucepan, combine onion, oil, thyme, pepper, and salt to taste over medium heat. Cook until sizzling, about 2 minutes. Add beans and broth. Bring to boil. Reduce heat and simmer for 10 minutes, or until beans are very tender. 2. Mash bean mixture with a potato masher into a coarse purée. Allow to sit, uncovered, for 5 minutes to thicken slightly. Stir in lemon juice. Sprinkle with peel and serve. Per serving: 126 calories, 5 g fat (1 g saturated), 473 mg sodium, 20 g carbs, 7 g fiber, 6 g protein
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10. Caribe Bean Salad
sides
1¼ c baby carrots 2 tsp canola oil ¼ tsp minced garlic ¼ tsp grated fresh ginger ¼ c chicken broth 1 tsp sesame seeds, toasted 1. In a saucepan, combine carrots, oil, garlic, ginger, and salt to taste. Cook over medium heat, stirring, until sizzling, about 3 minutes. Add broth. Cover and reduce heat so mixture simmers. 2. Cook until carrots are very tender, about 10 minutes. Smash with potato masher. Serve sprinkled with sesame seeds. Per serving: 85 calories, 6 g fat (0.5 g saturated), 208 mg sodium, 8 g carbs, 2 g fiber, 1 g protein
17. VARIATION
French Carrots
Substitute butter for oil, ¼ tsp tarragon for ginger, and 1 Tbsp minced red onion for garlic. When carrots are cooked, stir in 1 Tbsp sour cream. Do not mash. Substitute 1 tsp minced parsley for sesame seeds. Per serving: 82 calories, 5 g fat (3 g saturated), 238 mg sodium, 8 g carbs, 3 g fiber, 1 g protein
CURRIED RICE PILAF
20. Herbed Rice Pilaf
26. Savory Black
Bean Cakes
Prep time: 10 minutes Cook time: 15 minutes
3 Tbsp minced red onion 1½ Tbsp minced baby carrot 2 tsp canola oil ¾ tsp thyme ¾ c instant brown rice 1¼ c chicken broth 1. In a saucepan, combine onion, carrot, oil, thyme, and salt to taste. Cook, stirring, over medium heat until sizzling, about 2 minutes. Add rice. Stir to coat with seasonings. Add broth. Bring to boil. Reduce heat and cover so mixture just simmers. Cook for 12 minutes. 2. Remove from heat and set aside for 5 minutes. Fluff with fork.
Makes four servings. Per serving: 188 calories, 6 g fat (1 g saturated), 126 mg sodium, 29 g carbs, 2 g fiber, 6 g protein
Tip Store leftovers in the refrigerator for up to three days to use in recipes 6, 26, and 29.
21. VARIATION Curried Rice Pilaf
Per serving: 214 calories, 6 g fat (1 g saturated), 123 mg sodium, 36 g carbs, 2 g fiber, 7 g protein
entrÉes
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Omit the carrots and thyme. Increase onion to ¼ cup. Add ½ tsp curry powder with onion, oil, and salt to taste. After rice has cooked for 12 minutes, stir in 2 Tbsp raisins. Sprinkle each serving with ½ tsp chopped fresh cilantro (optional).
Italian Pork Tenderloin & Roasted Vegetables
23. Herb-Crusted Pork Tenderloin Prep time: 15 minutes Cook time: 35 minutes
22. Sautéed greek Kale Prep time: 5 minutes Cook time: 5 minutes
2 Tbsp chopped red onion 2 tsp olive oil ¼ tsp oregano 1½ c packed chopped kale leaves Pinch red pepper flakes 2 tsp feta cheese In a skillet, combine onion, oil, oregano, and salt to taste. Cook, stirring, over medium heat until softened, about 3 minutes. Add kale and stir to coat with seasonings. Cover pan and cook, stirring occasionally, for 1 to 2 minutes, or until wilted. Stir in pepper flakes. Sprinkle with feta and serve. Per serving: 78 calories, 6 g fat (1 g saturated), 130 mg sodium, 6 g carbs, 1 g fiber, 2 g protein
1 lb pork tenderloin 2 tsp olive oil 1 tsp sage 1 tsp thyme ½ tsp minced garlic ¼ tsp ground black pepper 1. Preheat oven to 375°F. 2. Cover a small baking sheet with aluminum foil. Place pork on pan. Drizzle oil over pork; sprinkle with sage, thyme, garlic, salt to taste, and pepper. Rub to coat evenly with seasonings. 3. Roast until instant-read thermometer inserted in center registers 155°F and the juices run clear, about 30 to 35 minutes. Let stand for 10 minutes before slicing. Makes four servings. Per serving: 160 calories, 6 g fat (2 g saturated), 93 mg sodium, 0.5 g carbs, 0 g fiber, 24 g protein
Tip Wrap the remainder tightly in plastic and
refrigerate for up to three days or freeze for up to three months to use for recipes 4, 9, 28, and 29.
24. VARIATION
Spice-Rubbed Pork Tenderloin
Substitute canola oil for olive oil, 1 tsp curry powder for sage, and a pinch of cayenne pepper for thyme. Omit black pepper. Per serving: 160 calories, 6 g fat (2 g saturated), 93 mg sodium, 0.5 g carbs, 0 g fiber, 24 g protein
25. VARIATION
Italian Pork Tenderloin & Roasted Vegetables
Substitute a 13-by-9-inch baking dish for baking sheet. Coat with cooking spray. Increase oil to 1 tablespoon. Place pork in baking dish, add 1 cup baby carrots and 1 cup red onion wedges cut to the same size as the carrots. Substitute 1 teaspoon cracked fennel seeds for sage and thyme. When cooked, remove meat to a platter. Add ¼ c heated dry white wine to baking dish, scraping off browned bits. Slice pork. Serve with vegetables and drizzle with wine mixture.
Sautéed greek Kale
Per serving: 207 calories, 7 g fat (2 g saturated), 74 mg sodium, 7 g carbs, 2 g fiber, 25 g protein
Prep time: 12 minutes Cook time: 5 minutes
1 c canned black beans, rinsed and drained ¼ c cold leftover rice pilaf (recipe 20) ¼ c bread crumbs 2 Tbsp finely chopped cooked broccoli 1 egg white ½ tsp minced garlic ¼ tsp paprika 4 tsp crumbled feta cheese 1. In food processor bowl fitted with metal blade or in blender in two batches, combine beans, rice, bread crumbs, broccoli, egg white, garlic, paprika, and salt to taste. Pulse until mixture is coarsely ground and sticks together, about 12 times. Divide into four half-inch-thick patties. 2. Heat a skillet on medium-high for 1 minute. Away from the stove, coat the skillet with cooking spray. Cook patties for 2 minutes per side until browned. Sprinkle on feta. Cover pan and reduce heat to low until cheese melts, about 1 minute.
Makes four servings. Per serving: 102 calories, 2 g fat (1 g saturated), 282 mg sodium, 18 g carbs, 4 g fiber, 6 g protein
Tip To store patties to eat later, remove from
pan, cool, and refrigerate before adding cheese. Reheat patty and melt cheese on a heatproof plate in a toaster oven or broiler.
27. T hai Pork &
Peanut Stir-Fry
Prep time: 10 minutes Cook time: 11 minutes
¼ c chicken broth 1 Tbsp peanut butter 1 tsp sugar 2 tsp canola oil ½ c thinly sliced red onion ½ c broccoli florets, sliced crosswise 1 tsp minced garlic 10 oz pork tenderloin, cut into ¼‑inch-thick strips 1. In a small bowl, whisk broth, peanut butter, sugar, and salt to taste until smooth; set aside. 2. Heat 1 tablespoon oil in a skillet on high for 1 minute. Add onion, broccoli, and garlic. Cook, tossing, until crisp and tender, about 3 minutes. Scrape to one side of pan. 3. Heat remaining teaspoon oil in pan for 1 minute. Add pork. Cook, tossing, until it’s no longer pink, about 5 minutes. Stir with onion, broccoli, and garlic. Add reserved peanut sauce. Cook, tossing, until heated, about 1 minute. Per serving: 291 calories, 14 g fat (3 g saturated), 242 mg sodium, 8 g carbs, 1 g fiber, 33 g protein
28. Pork & Black Bean Chili Prep time: 10 minutes Cook time: 35 minutes
2 tsp olive oil ¼ c chopped red onion 2 tsp minced garlic 1½ tsp chili powder 1 can (15 oz) diced tomatoes, puréed in blender 1½ c chicken broth 1¼ c chopped leftover cooked pork tenderloin (recipe 23)
1 c drained and rinsed canned black beans Sour cream, for garnish 1. In a saucepan, combine oil, onion, garlic, chili powder, and salt to taste. Cook, stirring, until softened, about 5 minutes. Add tomatoes, broth, pork, and beans. Bring to a boil. 2. Simmer, stirring occasionally, for 30 minutes. Garnish with 1 teaspoon sour cream if desired. Makes four servings. Per serving: 186 calories, 6 g fat (1 g saturated), 489 mg sodium, 15 g carbs, 4 g fiber, 17 g protein
30. Southwest Pork Cutlets
38. S killet Tilapia with Black Beans &
Kale
Prep time: 10 minutes Cook time: 8 minutes
Prep time: 10 minutes Cook time: 18 minutes
8 oz pork tenderloin, cut into 4 rounds ½ tsp chili powder 2 tsp olive oil ¼ c slivered baby carrots ½ tsp minced garlic 1. Place pork on a work surface. With a scaloppine pounder or a rolling pin covered in plastic wrap, flatten meat to half-inch thickness. Season both sides with chili powder and salt to taste. 2. Heat oil in a skillet on high for 1 minute. Add pork. Cook until browned, about 1 minute per side. Add carrots and garlic. Reduce heat to medium. 3. Cover and cook, stirring carrots occasionally, until pork is no longer pink and the juices run clear, about 5 minutes. Per serving: 185 calories, 8 g fat (2 g saturated), 136 mg sodium, 1 g carbs, 1 g fiber, 24 g protein
PORK CACCIATORE
Per serving: 180 calories, 4 g fat (1 g saturated), 430 mg sodium, 8 g carbs, 2 g fiber, 25 g protein
1. Lay the turkey slices on a work surface. With a scaloppine pounder or a rolling pin covered in plastic wrap, pound the slices to 8 -inch thickness. Sprinkle lightly with flour and shake off excess. 2. Heat oil and butter in a skillet on mediumhigh until foam subsides. Place turkey in pan. Cook until browned and cooked through, about 2 minutes each side. Season with salt and pepper to taste. Swirl lemon juice over chicken to coat. Garnish with parsley and serve.
32. Soy-Glazed
35. VARIATION
31. VARIATION Pork Cacciatore
Cut pork pieces into half-inch chunks. After browning pork, substitute ¼ c chopped carrots for slivered carrots. Add ¼ c chopped red onion, ½ tsp minced garlic, ½ tsp oregano, and salt to taste. Stir for 1 minute. Add 1 c canned diced tomatoes with juice. Cover and cook.
Turkey Breast
Prep time: 15 minutes Cook time: 30 minutes
1 14 oz boneless skinless turkey breast tenders 2 tsp canola oil 1 tsp soy sauce 1 Tbsp honey ¼ tsp minced garlic 1. Preheat oven to 375°F. 2. Place turkey in the center of a 16-by-16-inch sheet of aluminum foil set on a baking sheet. In the glaze and cut tenders into thin slices. Makes four servings. Per serving: 149 calories, 3 g fat (0.5 g saturated), 126 mg sodium, 4 g carbs, 0 g fiber, 25 g protein
Per serving: 159 calories, 3 g fat (1 g saturated), 128 mg sodium, 7 g carbs, 0 fiber, 25 g protein
Turkey Scaloppine with Mustard Sauce
Substitute 2 Tbsp dry white wine whisked with ½ tsp Dijon mustard for lemon juice. Per serving: 171 calories, 3 g fat (1 g saturated), 160 mg sodium, 7 g carbs, 0 fiber, 25 g protein
36. VARIATION
Turkey Scaloppine with RosemaryGarlic Sauce
Add ½ tsp minced fresh rosemary and ¼ tsp minced garlic to pan while sautéing turkey. Substitute 1 Tbsp dry white wine for lemon juice. Omit parsley.
Tip If serving two, slice only half the turkey. Wrap
Per serving: 165 calories, 3 g fat (1 g saturated), 129 mg sodium, 6 g carbs, 0 fiber, 25 g protein
33. VARIATION
37. Quick Turkey Pot Pie
the remainder tightly in plastic wrap and refrigerate for up to three days or freeze for up to three months to use for recipe 8.
Honey-Mustard Turkey Breast
Substitute 2 tsp Dijon mustard for the soy sauce. Omit the garlic. Per serving: 149 calories, 3 g fat (0 saturated), 111 mg sodium, 5 g carbs, 0 g fiber, 24 g protein
Tip If serving two, slice half the tenders and
leave the rest whole. Wrap tightly in plastic and refrigerate for up to three days or freeze for up to three months to use for recipes 11 and 37.
34. T urkey Scaloppine
with Lemon
Prep time: 10 minutes Cook time: 4 minutes
1 7 oz boneless breast tenders, cut into 4 diagonal slices Flour ½ tsp olive oil ½ tsp butter 1 Tbsp lemon juice ½ tsp minced parsley
Prep time: 10 minutes Cook time: 26 minutes
2 Tbsp flour 1¼ c chicken broth 1 c crosswise-sliced broccoli florets c chopped red onion c thinly sliced baby carrot 2 tsp canola oil 1 tsp sage ¼ tsp ground black pepper 2 c chunks of cooked leftover turkey breast (recipe 33)
1 9-inch whole-wheat tortilla 1. Preheat oven to 375°F. Whisk flour with ¼ c broth; set aside. 2. In a 9-inch ovenproof skillet, combine broccoli, onion, carrot, oil, sage, pepper, and salt to taste. Cook, stirring occasionally, about 5 minutes. Add reserved flour mixture and broth. Cook, whisking constantly, until thickened, about 1 minute. 3. Add turkey. Cover with tortilla. Pierce tortilla several times with a sharp knife. Coat lightly with cooking spray. 4. Bake until tortilla is browned and mixture bubbles, about 20 minutes.
Makes four servings. Per serving: 164 calories, 5 g fat (0.5 g saturated), 182 mg sodium, 14 g carbs, 2 g fiber, 15 g protein
2 Tbsp chopped red onion 1 Tbsp olive oil 1 tsp crushed fennel seeds 1 c chopped kale leaves ½ c rinsed and drained canned black beans 2 5 oz tilapia fillets For garnish: paprika and 2 lemon wedges 1. In a skillet, combine onion, oil, fennel, and salt to taste. Cook over medium heat, stirring occasionally, until softened, about 5 minutes. Add kale and stir to coat with seasonings. Cook until kale starts to wilt, about 2 minutes. Stir in beans. Set tilapia on mixture. Dust lightly with paprika. 2. Cover and cook until tilapia is cooked through, about 10 minutes. Serve with lemon. Per serving: 270 calories, 10 g fat (2 g saturated), 392 mg sodium, 15 g carbs, 5 g fiber, 33 g protein
39. VARIATION
Skillet Tilapia with Caramelized Onions
Substitute 1½ c thickly sliced red onion for chopped onion. Substitute thyme for fennel. Cover skillet and cook onion, stirring occasionally, until golden, about 5 minutes. Omit kale and beans. To cooked onion, add 2 Tbsp dry white wine. Bring to boil then reduce heat. Omit paprika. Two minutes before fish is cooked, scatter on 1 Tbsp slivered black olives and 1 Tbsp slivered bottled roasted red pepper. Serve tilapia topped with onion mixture. Per serving: 232 calories, 10 g fat (2 g saturated), 132 mg sodium, 5 g carbs, 1 g fiber, 29 g protein
40. Herb- and Crumb-
Topped Tilapia
Prep time: 10 minutes Cook time: 10 minutes
4 Tbsp bread crumbs 1 tsp oregano ½ tsp minced garlic 2 Tbsp olive oil 4 5 oz tilapia fillets 4 lemon wedges for garnish 1. Preheat the oven to 375°F. 2. Coat a small baking pan with cooking spray. In a small bowl, combine bread crumbs, oregano, garlic, and salt to taste. Drizzle half of oil over tilapia. Rub to coat. Sprinkle on bread crumb mixture. Rub to coat evenly. Place in baking pan. Drizzle with remaining oil. 3. Bake until tilapia is cooked through, about 10 minutes. Serve with lemon. Makes four servings. Per serving: 205 calories, 8 g fat (2 g saturated), 173 mg sodium, 5 g carbs, 0.5 g fiber, 27 g protein
Tip Wrap the remainder tightly in plastic and
refrigerate for up to three days or freeze for up to three months to use for recipes 6 and 7.