Pork Medallions with Apricot-Orange Sauce with Brown Rice and Peas

This is an amazing recipe that just shows how much flavor you can get out of simple ingredients. I recommend letting this simmer in a little extra orange juice and chicken brown to let the apricots turn into a rice creamy sauce. I serve this recipe with a cup of brown rice under the pork. This time I used peas because I hadn’t been grocery shopping in a bit and didn’t have any fresh veggies, The canned peas on the side add another 50 calories per half cup you can easily cut those by using a fresh green or your choice. The recipe is 236 calories and the sides are 150 calories making this delicious dish a total of 386 calories! Enjoy!

Ingredients
1 tablespoon olive oil, divided
1 (1-pound) pork tenderloin, cut into 8 (1-inch-thick) slices
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup thinly sliced onion
1/2 cup dried apricots, sliced
1/2 cup fat-free, less-sodium chicken broth
2 tablespoons fresh orange juice
2 teaspoons bottled minced garlic
1/8 teaspoon black pepper
1 tablespoon chopped fresh flat-leaf parsley

Preparation
1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle pork evenly with salt and 1/4 teaspoon pepper. Add pork to pan; cook 3 minutes on each side or until browned. Remove from pan; keep warm.
2. Heat remaining 1 teaspoon oil in pan. Add onion to pan; sauté 3 minutes or until tender. Stir in apricots, broth, juice, garlic, and 1/8 teaspoon pepper; bring to a boil. Cook 2 minutes or until slightly thickened. Remove from heat; stir in parsley. Serve sauce with pork.

Nutritional Information
Amount per serving: YIELD: 4 servings (serving size: 2 pork slices and 1/4 cup sauce)
Calories: 236
Calories from fat: 29%
Fat: 7.6g
Saturated fat: 1.8g
Monounsaturated fat: 4g
Polyunsaturated fat: 0.7g
Protein: 23.8g
Carbohydrate: 15.8g
Fiber: 1.6g
Cholesterol: 63mg
Iron: 2.2mg
Sodium: 390mg
Calcium: 23mg


Jackie Mills, MS, RD, Cooking Light
JANUARY 2008

This recipie was created by my friend Joel and is full of flavor and light on calories! The tomatillio and sour cream sauce is the best part ... I could eat it on anything. 1 Enchillada is 296 calories. Enjoy!

Ingredients
1 pound(s) ground turkey
1/8 teaspoon(s) Cumin
1 whole(s) Sweet Onion
1 whole(s) Orange Pepper
2 whole(s) jalapeno peppers
1/2 cup(s) frozen Sweet Corn
3 clove(s) garlic
1/2 cup(s) cilantro
1 can(s) Black beans
6 ounce(s) Shredded Monterey Jack Cheese
1 cup(s) Non Fat Sour Cream
4 whole(s) Tomatillos
1 teaspoon(s) olive oil
2 whole(s) lime
4 whole(s) flour tortillas

Enchilada Preparation
Brown the turkey and cumin.
Add the vegetables, line juice and zest of 1 lime and sauté until they are soft.
Drain and then mash black beans into a paste.
Spread 1/8 cup black bean paste on the tortilla.
Add ½ cup meat and veggies mixture
Add 1/8 cup of cheese and a sprinkling of cilantro...roll it up and repeat.
Bake enchiladas in a 350 degree oven until the cheese melted.

Sauce Preparation
Sauté Jalapeno, Onion and Tomatillos in olive oil .
Add non-fat sour cream
Add the zest and juice of one lime
Ladle over the enchiladas after they are baked.


Nutritional Information
Calories per Serving=296cal Tortillia-146cal 1/8 cup Montery Jack Cheese=55cal 1/8 cup Black Beans=33cal 1/2 cup Turkey and Veggie Filling= 50cal Topping= 12cal

Baked Fish in Foil Packets with Rice and Veggies-490 calories

I love seafood! Crabs, shrimp, scallops ... but when it comes to fish I really only make Salmon and Ahi Tuna. I am trying to break that mold and try some different fish dishes. MOst fish is low calorie and great for building good cholesterol. Tonight I am steaming some long grain rice with peppers and lime for flavor with some zucchini and squash. All total this Living Light dinner is 490 calories. Enjoy!

Ingredients1 tablespoon reduced-sodium soy sauce
1 teaspoon ground ginger
1 teaspoon sesame oil
4 (4-ounce) catfish fillets (You can substitute flounder, orange roughy, sole, perch, or grouper for catfish in this recipe.)
1/4 cup sliced green onions (about 2 large)
1/2 cup chopped red bell pepper (about 1/2 medium)
1/2 cup peeled, finely chopped cucumber (about 1/2 small)

Preparation1. Preheat oven to 450°.
2. Combine soy sauce, ginger, and sesame oil, stirring well.
3. Cut 4 (12-inch) squares of aluminum foil; place a fish fillet in center of each square.
4. Spoon green onions, bell pepper, and cucumber evenly over each fillet.
5. Spoon soy sauce mixture evenly over vegetables.
6. Fold foil over fillets to make packets, and seal edges tightly.
7. Place fish packets on a baking sheet; bake at 450° for 12 minutes.

Nutritional InformationAmount per serving: YIELD: 4 servings
Calories: 151
Calories from fat: 36%
Fat: 6.1g
Saturated fat: 1.3g
Monounsaturated fat: 0.0g
Polyunsaturated fat: 0.0g
Protein: 21.1g
Carbohydrate: 1.9g
Fiber: 0.4g
Cholesterol: 66mg
Iron: 0.0mg
Sodium: 223mg
Calcium: 0.0mg

501 Delicious Heart Healthy Recipes, Oxmoor House
JANUARY 2001

Citrus Soy Chicken Drumsticks with Jasmine Rice and Broccoli- 403 calories

I am really excited for this recipe! We have a friend coming from out of town and since this makes a lot with not a lot of work, I decided to switch this from Wednesday to Monday. At only 196 calories per serving we can eat our fill with company without letting on we are counting calories. This is also a great recipe to take to a pot luck. I plan on steaming Jasmine Rice and Broccoli as sides for this making the whole dinner with two drumsticks 403 calories or with three drumsticks, 501 calories! Enjoy!

Ingredients8 chicken drumsticks (about 2 pounds), skinned 1 teaspoon finely chopped fresh ginger 1/4 teaspoon salt Cooking spray 1/2 cup sake (rice wine) 1/4 cup fresh orange juice 2 tablespoons sugar 2 tablespoons low-sodium soy sauce 1 tablespoon fresh lemon juice 1/4 cup chopped green onions

PreparationCombine chicken, ginger, and salt in a large bowl, tossing to coat. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken, and cook for 6 minutes or until browned on all sides. Add sake and next 4 ingredients (through lemon juice); cook 1 minute. Cover, reduce heat, and simmer 10 minutes or until chicken is thoroughly cooked. Remove chicken from pan; keep warm. Bring sauce to a boil. Cook until sauce is reduced to 1/2 cup (about 5 minutes). Return chicken to pan, turning to coat. Sprinkle green onions over chicken.

Nutritional InformationAmount per serving: 4 servings (serving size: 2 drumsticks) Calories: 196 Calories from fat: 23% Fat: 5g Saturated fat: 1.3g Monounsaturated fat: 1.5g Polyunsaturated fat: 1.2g Protein: 26.7g Carbohydrate: 9.8g Fiber: 0.3g Cholesterol: 103mg Iron: 1.7mg Sodium: 529mg Calcium: 24mg Katie and Leeann Chin, Cooking Light APRIL 2006

Spicy Tilapia with Pineapple-Pepper Relish with Coconut Brown Rice --491 calories.

Tonight's dinner is amazing paired with Coconut Brown rice. Steam brown rice in a rice cooker or using the stove top method but replace 1/2 the water with Light Coconut Milk. You can also add some zucchini and yellow squash and peppers to steam with the rice for additional flavor. Spicy Tilapia with Pineapple-Pepper Relish with Coconut Brown Rice is a total of 491 calories. Enjoy!

Ingredients 2 teaspoons canola oil 1 teaspoon Cajun seasoning 1/4 teaspoon kosher salt 1/4 teaspoon ground red pepper 4 (6-ounce) tilapia fillets 1 1/2 cups chopped fresh pineapple chunks 1/3 cup chopped onion 1/3 cup chopped plum tomato 2 tablespoons rice vinegar 1 tablespoon chopped fresh cilantro 1 small jalapeño pepper, seeded and chopped 4 lime wedges.


Preparation Heat oil in a large nonstick skillet over medium-high heat. Combine Cajun seasoning, salt, and pepper in a small bowl. Sprinkle fish evenly with spice mixture. Add fish to pan, and cook for 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Combine pineapple and next 5 ingredients (through jalapeño) in a large bowl, stirring gently. Serve pineapple mixture with fish. Garnish with lime wedges.

Nutritional Information Amount per serving:YIELD: 4 servings (serving size: 1 fillet, about 1/2 cup relish, and 1 lime wedge)
Calories: 228 Calories from fat: 22% Fat: 5.5g Saturated fat: 1.2g Monounsaturated fat: 2.2g Polyunsaturated fat: 1.4g Protein: 34.9g Carbohydrate: 11.2g Fiber: 1.5g Cholesterol: 85mg Iron: 1.2mg Sodium: 328mg Calcium: 29mg

Kate Washington, Cooking Light APRIL 2007

Salsa Chicken with Black Beans and Yellow Rice- 497 Calories!

This was amazing! I added black beans to one of the layers before cooking. Every bite was full of flavor and it was very simple to put together on a work night. Each serving is 207 calories, Goya black beans are 90 per cup and Yellow Saffron Rice is 200 per cup = 497 calroies for dinner! Enjoy! Ingredients 1 pound skinless, boneless chicken breasts, cut into bite-sized pieces 2 teaspoons taco seasoning Cooking spray 2/3 cup bottled salsa 2/3 cup (about 2 1/2 ounces) shredded reduced-fat cheddar cheese 1 (4-ounce) can whole green chiles, drained and thinly sliced 1/4 cup fat-free sour cream 2 tablespoons sliced ripe olives (I used jalapenos instead) PreparationPreheat oven to 475°. Combine chicken and seasoning in a medium bowl, tossing to coat. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook for 4 minutes or until browned, stirring occasionally. Arrange chicken in an 8-inch square baking dish coated with cooking spray; top with salsa, cheese, and chiles. Bake at 475° for 8 minutes or until chicken is done and cheese is melted. Top each serving with 1 tablespoon sour cream and 1 1/2 teaspoons olives. Nutritional Information Amount per serving Calories: 207 Calories from fat: 15% Fat: 3.5g Saturated fat: 1.4g Monounsaturated fat: 1.1g Polyunsaturated fat: 0.5g Protein: 33.4g Carbohydrate: 9.5g Fiber: 2.1g Cholesterol: 71mg Iron: 1.5mg Sodium: 587mg Calcium: 130mg Elaine Magee, M.P.H., R.D., Cooking Light APRIL 2004

Tomato-Mozzarella Pizza- 243 cal per serving!

This was dinner last night! Awesome flavor and not a lot of calories. My boyfriend cut into this pizza before I could get a picture of it but it looks just like the picture provided by cooking light. It makes 6 servings with 243 calories a serving, eat two pieces with a spinach salad and you have dinner for 500 calories! Enjoy! Ingredients (11-ounce) can refrigerated French bread dough 2 tablespoons yellow cornmeal Cooking spray 1 1/2 pounds plum tomatoes, thinly sliced 1 garlic clove, minced 1 cup (4 ounces) shredded part-skim mozzarella cheese, divided 1/4 teaspoon black pepper 2 ounces pancetta 1/4 cup thinly sliced fresh basil PreparationPreheat oven to 450°. Place dough on a baking sheet sprinkled with cornmeal; press dough into a 12-inch circle. Crimp edges of dough with fingers to form a rim. Lightly spray surface of dough with cooking spray. Bake at 450° for 8 minutes. Remove from oven. Arrange tomato slices on paper towels. Cover with additional paper towels; let stand 5 minutes. Sprinkle garlic evenly over surface of dough; sprinkle 1/2 cup cheese evenly over dough. Arrange tomato slices on top of cheese; sprinkle with pepper. Top with remaining 1/2 cup cheese. Bake at 450° for 5 minutes. Chop pancetta. Cook pancetta in a nonstick skillet over medium heat until crisp; drain. Sprinkle pancetta over pizza; bake an additional 1 minute or until crust is golden. Sprinkle basil over pizza; let stand 2 minutes. Cut into 6 wedges. Nutritional InformationAmount per serving Calories: 243 Calories from fat: 32% Fat: 8.6g Saturated fat: 4.2g Monounsaturated fat: 1.1g Polyunsaturated fat: 0.2g Protein: 11.5g Carbohydrate: 31.7g Fiber: 2.4g Cholesterol: 16.9mg Iron: 1.9mg Sodium: 560mg Calcium: 153mg Cooking Light OCTOBER 2007