From the monthly archives: "November 2012"

INGREDIENTS:

  •  1 pound pork tenderloin,trimmed
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper, plus more to taste
  • 3 tablespoons apricot preserves, divided
  • 4 ripe but firm fresh apricots or nectarines, halved and pitted
  • 2 tablespoons white-wine vinegar
  • 2 tablespoons minced shallot
  • 2 tablespoons canola oil
  • 1 4- to 5-ounce bag watercress, or baby arugula (about 8 cups)

PREPARATION:

1. Preheat grill to high.

2. Sprinkle pork with 1/4 teaspoon salt and pepper. Oil the grill rack (see Tip). Grill the pork, turning occasionally, for 10 minutes. Brush the pork with 2 tablespoons preserves and continue grilling until an instant-read thermometer inserted into the thickest part registers 145°F, 2 to 5 minutes more. Grill apricot (or nectarine) halves on the coolest part of the grill, turning occasionally, until tender and marked, about 4 minutes. Transfer the pork and apricots to a clean cutting board and let rest for 5 minutes.

3. Meanwhile, whisk the remaining 1 tablespoon preserves, vinegar, shallot, oil, 1/4 teaspoon salt and pepper to taste in a large bowl. Cut the fruit into wedges and add to the dressing along with watercress (or arugula); toss to coat. Thinly slice the pork. Serve the salad with the sliced pork.

TIPS & NOTES:

Tip: To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Don’t use cooking spray on a hot grill.)

NUTRITION:

Per serving: 247 calories; 10 g fat ( 1 g sat , 5 g mono ); 74 mg cholesterol; 15 g carbohydrates; 25 gprotein; 1 g fiber; 363 mg sodium; 653 mg potassium.

Nutrition Bonus: Selenium (47% daily value), Vitamin A (40% dv), Vitamin C (30% dv), Potassium (18% dv)

Carbohydrate Servings: 1

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

 

Source: Eating Well

 

INGREDIENTS:

  • 1 1/2 cups water
  • 1 cup black sticky rice, (see Note)
  • 1 14-ounce can lite coconut milk
  • 1/2 teaspoon ground cardamom
  • 3 tablespoons finely chopped palm sugar (see Note) or packed brown sugar
  • 1/2 teaspoon salt
  • 1 small ripe pineapple, peeled, cored and cut into 1/2-inch-thick slices

PREPARATION:

1.  Combine water and rice in a medium saucepan. Bring to a boil, reduce heat to maintain a gentle simmer, cover and cook until the rice has absorbed all the water, about 20 minutes. The rice should be cooked yet still somewhat firm.

2.  Bring the coconut milk to a boil in another medium saucepan. Reduce heat to medium-low, add cardamom, sugar and salt. Stir until the sugar and salt are dissolved. Set aside 3/4 cup of the seasoned coconut milk. Add the rice to the pan with the remaining seasoned coconut milk, return to a gentle simmer, cover and cook until the rice softens and absorbs almost all the liquid, about 15 minutes.

3.  Meanwhile, preheat grill to high. Oil the grill rack (see Tip). Grill the pineapple slices until slightly charred and softened, 1 to 2 minutes per side. Transfer to a cutting board; let stand until cool enough to handle. Chop the pineapple.

4.  Serve rice and pineapple with the reserved coconut milk drizzled on top. Serve hot or at room temperature. Variation: White sticky rice can be substituted for the black sticky rice, but the cooking time in Step 1 will be 12 to 15 minutes and, in Step 2, 10 to 15 minutes. Check the rice while it’s cooking to prevent scorching.

TIPS & NOTES:

Notes: Black sticky rice, often called Forbidden rice, has a sweet, nutty taste, is high in fiber and is a good vegetarian source of iron. When cooked the brown-black rice turns a shade of purple-black. It may also be labeled “black glutinous rice” or “black sweet rice.” Sushi rice, brown rice or regular white rice cannot be substituted for black sticky rice.

PALM SUGAR, an unrefined sweetener similar in flavor to brown sugar, is used in sweet and savory Asian dishes. Commonly available in pod-like cakes, but is also sold in paste form at Asian markets. Store as you would other sugar.

Tip: How to oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack.

 

NUTRITION:

Per serving: 231 calories; 6 g fat ( 3 g sat , 0 g mono ); 0 mg cholesterol; 44 g carbohydrates; 5 g protein; 3 g fiber; 213 mg sodium; 118 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value).

Carbohydrate Servings: 3

Exchanges: 1 1/2 starch, 1 1/2 fruit, 1 fat

 

Source: Eating Well

 

From EatingWell: July/August 2008

Toss a colorful mix of grilled bell peppers with briny olives, sweet sun-dried tomatoes and balsamic vinaigrette for a lovely side dish. Or spread crostini with goat cheese and top it with this salad for an easy summer appetizer.

 

INGREDIENTS:

  • 4 bell peppers, (mixed colors), halved, seeded and stemmed
  • 1/4 cup halved and pitted oil-cured black olives
  • 1/4 cup rinsed and chopped oil-packed sun-dried tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 1/8 teaspoon salt

 

PREPARATION:

1.  Grill peppers on medium-high, turning once, until soft and charred in spots, about 5 minutes per side. When cool enough to handle, chop the peppers; toss with olives, sun-dried tomatoes, oil, vinegar and salt in a large bowl.

 

TIPS & NOTES:

Make Ahead Tip: Cover and refrigerate for up to 3 days.

 

NUTRITION:

Per serving: 107 calories; 7 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 1 g protein; 2 g fiber; 330 mg sodium; 331 mg potassium.

Nutrition Bonus: Vitamin C (200% daily value)

Carbohydrate Servings: 1

Exchanges: 1 vegetable, 1 1/2 fat

 

Source: EatingWell

 

 

INGREDIENTS:

  • 1 cup fruity red wine, such as Merlot or Shiraz
  • 1 cup orange juice
  • 2 tablespoons Triple Sec, or other orange-flavored liqueur
  • 2 tablespoons brandy
  • 1-2 tablespoons sugar
  • 2 teaspoons lemon juice
  • 6 ripe but firm medium peaches, peeled and halved
  • 6 slices angel food cake, (1 inch thick)

 

PREPARATION:

1.  Combine wine and orange juice in a small heavy saucepan. Bring to a boil over high heat and cook until reduced to 1/2 cup, 15 to 20 minutes.

2.  Reduce heat to medium-low, stir in Triple Sec (or other orange liqueur), brandy and 1 tablespoon sugar. Simmer until the sugar dissolves and flavors combine, about 5 minutes. Remove from the heat and stir in lemon juice. Taste and stir in remaining sugar if needed for a pleasantly sweet but not cloying sauce.

3.  Preheat grill to medium. Oil the grill rack (see Tip, below).

4.  Brush peaches lightly with 2 tablespoons of the wine sauce, reserving the rest. Transfer the peaches and cake slices to the grill. Grill the cake over indirect heat or the coolest part of the grill until lightly toasted, about 1 minute per side. Grill the peaches over direct heat until softened and browned in spots, 3 to 5 minutes per side. In the last minute of grilling, brush the peaches with 2 tablespoons more of the wine sauce.

5.  Arrange 1 cake slice and 2 peach halves on each dessert plate and drizzle with the remaining sauce. Serve hot or at room temperature.

 

TIPS & NOTES:

Make Ahead Tip: Prepare sauce (Steps 1-2), cover and refrigerate for up to 1 day. Bring to room temperature before using.

To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Don’t use cooking spray on a hot grill.)

 

NUTRITION:

Per serving: 199 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 36 g carbohydrates; 3 g protein; 2 g fiber; 106 mg sodium; 322 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value).

Carbohydrate Servings: 2 1/2

Exchanges: 1 fruit, 1 1/2 other carbohydrate

 

Source: Eating Well

 

 

 

INGREDIENTS:

  • 2 peaches, halved and pitted
  • 1 teaspoon canola oil
  • 2 scoops nonfat vanilla frozen yogurt or fruit sorbet
  • 1 tablespoon toasted unsweetened coconut

 

PREPARATION:

1. Preheat grill to high. Brush peach halves with oil. Grill until tender. Place 2 peach halves in each bowl and top with a scoop of frozen yogurt (or sorbet) and coconut.

 

NUTRITION:

Per serving: 154 calories; 4 g fat ( 2 g sat , 2 g mono ); 0 mg cholesterol; 28 g carbohydrates; 4 g protein; 2 g fiber; 41 mg sodium; 319 mg potassium.

Carbohydrate Servings: 2

Exchanges: 1/2 fruit, 1 other carbohydrate, 1/2 fat

 

Source: Eating Well

 

 

From EatingWell: June/July 2006

All around Maine’s Penobscot Bay, lobster rolls set the standard for homey, simple, Down East fare. Uncooked lobster tails are available in the freezer section of most supermarkets.

 

INGREDIENTS:

  • 2 10- to 12-ounce lobster tails, thawed if frozen (see Tip)
  • 2 teaspoons extra-virgin olive oil
  • 4 whole-wheat hot-dog buns
  • 1 cup snow peas, trimmed
  • 1/4 cup minced celery
  • 1/4 cup reduced-fat mayonnaise
  • 1 tablespoon plus 2 teaspoons lemon juice
  • 1 tablespoon minced shallot
  • 2 teaspoons Dijon mustard
  • 1 teaspoon chopped fresh tarragon
  • 1/2 teaspoon freshly ground pepper
  • 1/8 teaspoon salt, or more to taste
  • 1/4 teaspoon garlic powder

 

PREPARATION:

1.  Preheat grill to medium-high.

2.  Lay lobster tails on a cutting board with the soft side of the shell facing up. Cut the tails in half lengthwise through the shell using kitchen shears, starting from the fan (see Kitchen Notes). Run your fingertips along the inside of the shell to loosen the meat in the shell. Brush the meat with oil.

3.  Lay the tails on the grill, cut-side down, and cook until the meat is lightly charred and the shell is beginning to turn red, 5 to 6 minutes. Turn and continue grilling until the meat is opaque and cooked through and the shell is completely red, 2 to 4 minutes more. Transfer the lobster to a cutting board. Meanwhile, toast buns over indirect heat, 3 to 5 minutes.

4.  While the lobster cools, bring a small pan of water to a boil. Cook snow peas until bright green, 1 minute. Drain, refresh under cold water and slice very thinly (almost shredded). When the lobster is cool enough to handle, remove the shell and coarsely chop the meat.

5.  Mix celery, mayonnaise, lemon juice, shallot, mustard, tarragon, pepper, salt and garlic powder in a large bowl. Stir in the chopped lobster and snow peas. Divide the salad among the toasted buns.

 

TIPS & NOTES:

Tip: To defrost frozen lobster tails or crab legs, let thaw in the refrigerator overnight.

Kitchen Note: How to Shell a Lobster:

1. Grasp claw at the knuckle, near the body. With a firm twist, remove the claw from the body. Repeat with the second claw.

2. To remove claw meat, crack through the claw shell using a pair of kitchen shears. (Alternatively, crack with a lobster cracker.)

3. Holding the body in one hand and firmly grasping the tail in the other, twist and gently pull the tail from the body. (Discard the body.)

4. Cut the tail in half lengthwise with kitchen shears, starting from the underside. Serve halves in the shell or remove the meat.

 

NUTRITION:

Per serving: 310 calories; 8 g fat ( 1 g sat , 3 g mono ); 86 mg cholesterol; 30 g carbohydrates; 30 g protein;4 g fiber; 665 mg sodium; 386 mg potassium.

Nutrition Bonus: Zinc (53% daily value), Magnesium (23% dv), Vitamin C (20% dv), Iron (15% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 3 very lean meat, 1 1/2 fat

 

Source: EatingWell

 

 

 

Here we grill eggplant slices and red onion to toss in a salad with fresh mint and parsley to accompany grilled lamb chops. Serve with whole-grain rice pilaf and green beans.

 

Ingredients:

  • 1 (about 1 pound) medium eggplant, peeled and sliced into 1/4-inch rounds
  • 1 medium red onion, sliced into 1/4-inch rounds
  • Canola or olive oil cooking spray
  • Juice of 1 lemon
  • 1/4 cup(s) chopped fresh parsley
  • 2 tablespoon(s) chopped fresh mint
  • 1 tablespoon(s) extra-virgin olive oil
  • 1 teaspoon(s) salt, divided
  • 1 pinch(s) cayenne pepper
  • 8 (1 1/2-1 3/4 pounds total) lamb loin chops, 1-1 1/2 inches thick, trimmed
  • 1/4 teaspoon(s) freshly ground pepper

 

Directions:

1.  Preheat grill to medium-high.

2.  Spray both sides of eggplant and onion rounds with cooking spray. Grill the vegetables, turning once, until browned on both sides, 2 to 3 minutes per side. Transfer to a cutting board. When cool enough to handle, chop the eggplant and onion and combine in a medium bowl with lemon juice, parsley, mint, oil, 1/2 teaspoon salt, and cayenne.

3.  Meanwhile, sprinkle lamb chops with pepper and the remaining 1/2 teaspoon salt. Grill the chops until browned on both sides and cooked to desired doneness, about 4 minutes per side for medium. Serve with the eggplant salad.

 

Exchanges: 2 vegetable, 3 lean meat, 1 fat

Carbohydrate Servings: 1/2 Nutrition Bonus: Vitamin C (28% daily value), Potassium (19% dv), Folate (15% dv).

 

Source: Eating Well / Delish

 

 

From Oscar Mayer Deli Fresh

Make a grilled-cheese sandwich special by adding Oscar Mayer® Deli Fresh Shaved Smoked Ham and red onion.

 

Ingredients:

  •  2 slice(s) marble rye bread
  • 1 tablespoon(s) mayonnaise, divided
  • 1 slice(s) American cheese
  • 6 slice(s) Oscar Mayer® Deli Fresh Shaved Smoked Ham
  • 2 slice(s) (thin) red onion

 

Directions:

1. Spread each slice of rye bread with 1/2 tablespoon of mayonnaise. Layer American cheese and smoked ham and red onion between the slices.

2. Cook in skillet on medium heat 3 minutes on each side or until golden brown on both sides.

Each serving provides: 4%DV Vitamin A, 2%DV Vitamin C, 30% DV Calcium, and 15%DV Iron.

 

Source: Delish

 

 

 

From EatingWell: July/August 2009

Toasty rustic pesto takes simple grilled squash from ordinary to exceptional with tangy lemon and fresh garlic. Serve as a side dish or chop the grilled squash, combine with the pesto and toss with pasta for a light entree.

 

INGREDIENTS:

  • 1/2 cup chopped fresh basil
  • 1/4 cup toasted pine nuts, (see Tip)
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon grated Parmesan cheese
  • 1 clove garlic, minced
  • 2 teaspoons lemon juice
  • 1/4 teaspoon salt
  • 2 medium summer squash, (about 1 pound), sliced diagonally 1/4 inch thick
  • Canola or olive oil cooking spray

 

PREPARATION:

1. Preheat grill to medium-high.

2. Combine basil, pine nuts, oil, Parmesan, garlic, lemon juice and salt in a small bowl.

3. Coat both sides of squash slices with cooking spray. Grill the squash until browned and tender, 2 to 3 minutes per side. Serve topped with the pesto.

 

TIPS & NOTES:

Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

 

NUTRITION:

Per serving: 115 calories; 10 g fat ( 1 g sat , 4 g mono ); 1 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 3 g protein; 2 g fiber; 167 mg sodium; 371 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value)

Exchanges: 1 vegetable, 1 fat

 

Source: EatingWell

 

 

 

From EatingWell.com

Ditch the bun and serve this Asian-inspired pork burger with sweet grilled pineapple on top of a zesty watercress-and-carrot salad. We like the taste and texture of fresh pineapple for this recipe, but canned pineapple rings work well too. Serve with short-grain brown rice.

 

Ingredients:

  • 3 tablespoon(s) reduced-sodium soy sauce
  • 2 scallions, chopped
  • 2 clove(s) garlic, minced
  • 1 tablespoon(s) minced fresh ginger
  • 2 teaspoon(s) sesame oil, divided
  • 1 pound(s) ground pork
  • 1 tablespoon(s) rice vinegar
  • 4 (1/4-inch-thick) pineapple rings
  • 4 cup(s) (about 1 large bunch) watercress, tough stems removed
  • 1 cup(s) shredded carrot

 

Directions:

1. Preheat grill to medium-high (or see Stovetop Variation).

2. Combine soy sauce, scallions, garlic, ginger, and 1 teaspoon sesame oil in a small bowl. Place pork in a medium bowl. Add half of the sauce mixture to the pork and gently combine without overmixing. Form into 4 patties, about 3/4 inch thick. Add the remaining 1 teaspoon sesame oil and vinegar to the remaining sauce mixture and set aside.

3. Oil the grill rack (see Tip). Grill the burgers, turning once, until an instant-read thermometer inserted in the center registers 155 degrees F, 4 to 5 minutes per side. During the last 3 minutes of cooking, add the pineapple rings to the grill and cook, turning once, until dark grill marks appear.

4. Combine watercress and carrot in a large bowl. Toss with 2 tablespoons of the reserved sauce. Divide the salad among 4 plates. Top each portion with a pineapple ring and aburger . Drizzle any remaining sauce on top.

 

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

Carbohydrate Servings: 1

Nutrition Bonus: Vitamin A (116% daily value), Vitamin C (75% dv), Potassium (15% dv).

 

Tips & Techniques:

Tip: To oil a 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.)

Stovetop Variation: Coat a nonstick pan, preferably cast-iron (or a grill pan), with cooking spray and heat over medium-high heat for 1 to 2 minutes. Add burgers, reduce heat to medium and cook, turning once, until an instant-read thermometer registers 155 degrees F (for pork and bison) or 165 degrees (for beef or chicken), 4 to 5 minutes per side.

 

Source: EatingWell