Cooking For Your Health: Archived Recipe List

Archived Recipe List

Mediterranean Diet Recipes | Thanksgiving Recipes | Grill Recipes | Heart Healthy Seafood Recipes |

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Grilled Eggplant Parmesan Sandwich

Our healthier eggplant Parmesan sandwich uses tender, smoky grilled eggplant instead of fried, so it has a fraction of the fat and calories. To make these sandwiches a cinch to prepare, make sure to have all your ingredients ready before you head out to the grill.

4 servings | Active Time: 45 minutes | Total Time: 45 minutes

From Eating Well: September/October 2008

Ingredients

1 large eggplant, (1 1/4-1 1/2 pounds), cut into 12 1/4-inch-thick rounds
Canola or olive oil cooking spray
1/4 teaspoon salt
3 tablespoons finely shredded Parmesan, or Asiago cheese
1/2 cup shredded part-skim mozzarella cheese
4 small pieces focaccia bread, or rustic Italian bread
2 teaspoons extra-virgin olive oil
5 ounces baby spinach
1 cup crushed tomatoes, preferably fire-roasted
3 tablespoons chopped fresh basil, divided

Preparation

Preheat grill to medium-high.
Place eggplant rounds on a baking sheet and sprinkle with salt. Coat both sides lightly with cooking spray. Combine Parmesan (or Asiago) and mozzarella in a small bowl. Brush both sides of focaccia (or bread) with oil.
Place spinach in a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave on High until wilted, 2 to 3 minutes. Combine tomatoes and 2 tablespoons basil in a small microwave-safe bowl. Cover and microwave until bubbling, about 2 minutes.
Place all your ingredients on the baking sheet with the eggplant and take it to the grill. Grill the eggplant slices until brown and soft on both sides, 2 to 3 minutes per side. Grill the bread until toasted, about 1 minute per side. Return the eggplant and bread to the baking sheet. Reduce grill heat to medium.
Place 1 eggplant round on top of each slice of bread. Layer 1 tablespoon tomatoes, 1 tablespoon wilted spinach and 1 tablespoon cheese on each slice of eggplant. Repeat with the remaining eggplant, sauce, spinach and cheese. Sprinkle each stack with some of the remaining basil. Place the baking sheet on the grill, close the lid and grill until the eggplant stack is hot and the cheese is melted, 5 to 7 minutes.

Nutrition

Per serving : 291 Calories; 8 g Fat; 2 g Sat; 3 g Mono; 12 mg Cholesterol; 48 g Carbohydrates; 12 g Protein; 9 g Fiber; 756 mg Sodium; 526 mg Potassium
2 1/2 Carbohydrate Serving

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

Nutrition Profile: Diabetes appropriate | Low carbohydrate | Gluten free

http://www.eatingwell.com/recipes/grilled_eggplant_parmesan_sandwich.html

Lemon-Garlic Marinated Shrimp

Marinating precooked shrimp in garlic- and lemon-infused oil is a simple yet elegant appetizer.

12 servings | Active Time: 10 minutes | Total Time: 10 minutes

From EatingWell: December 2006

Ingredients

3 tablespoons minced garlic
2 tablespoons extra-virgin olive oil
1/4 cup lemon juice
1/4 cup minced fresh parsley
1/2 teaspoon kosher salt
1/2 teaspoon pepper
1 1/4 pounds cooked shrimp

Preparation

Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute. Add lemon juice, parsley, salt and pepper. Toss with shrimp in a large bowl. Chill until ready to serve.

Nutrition

Per serving : 73 Calories; 3 g Fat; 0 g Sat; 2 g Mono; 92 mg Cholesterol; 1 g Carbohydrates; 10 g Protein; 0 g Fiber; 154 mg Sodium; 108 mg Potassium

Exchanges: 1 1/2 lean meat
Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 2 hours.

Nutrition Profile: Diabetes appropriate | Low carbohydrate | Gluten free

http://www.eatingwell.com/recipes/lemon_garlic_marinated_shrimp.html

Bean Bolognese

Fiber-rich beans stand in for the beef and pork in this surprisingly rich-tasting vegetarian take on pasta Bolognese. Without the meat, the dish has only a third of the fat and 80 percent less saturated fat. To make the perfect meal, serve with a peppery arugula salad and warm, crusty Italian bread.

4 servings, about 3/4 cup sauce each | Active Time: 40 minutes | Total Time: 40 minutes

From EatingWell: December 2006

Ingredients

1 14-ounce can salad beans, (see Shopping Tip) or other beans, rinsed, divided
2 tablespoons extra-virgin olive oil
1 small onion, chopped
1/2 cup chopped carrot
1/4 cup chopped celery
1/2 teaspoon salt
4 cloves garlic, chopped
1 bay leaf
1/2 cup white wine
1 14-ounce can diced tomatoes
1/4 cup chopped fresh parsley, divided
8 ounces whole-wheat fettuccine
1/2 cup freshly grated Parmesan cheese

Preparation

Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
Heat oil in a medium saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. Add tomatoes and their juices, 2 tablespoons parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.
Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.
Divide the pasta among 4 bowls. Discard the bay leaf and top the pasta with the sauce; sprinkle with Parmesan and the remaining parsley.

Nutrition

Per serving: 443 Calories; 11 g Fat; 3 g Sat; 6 g Mono; 9 mg Cholesterol; 67 g Carbohydrates; 19 g Protein; 14 g Fiber; 707 mg Sodium; 281 mg Potassium
3 1/2 Carbohydrate Serving

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

Tips & Notes

Shopping tip: A can of salad beans, a mixture of chickpeas, kidney and pinto beans, adds depth and variety to this recipe. Look for it in the natural-foods section of larger supermarkets or natural-foods stores. If you can't find it, substitute a can of your favorite beans.

Nutrition Profile: Low cholesterol | Low saturated fat | Heart healthy | High calcium | High fiber

http://www.eatingwell.com/recipes/bean_bolognese.html

Penne with Vodka Sauce & Capicola

Our velvety tomato sauce is spiked with cubes of salty capicola and a few shots of vodka. Make it a Meal: Caesar salad and a glass of Pinot Noir will shine with this dish.

6 servings | Active Time: 20 minutes | Total Time: 35 minutes

From EatingWell: April/May 2006, EatingWell Serves Two

Ingredients

12 ounces whole-wheat penne
1 2-ounce piece capicola, or pancetta, finely diced (see Tip)
1 small onion, chopped
3 cloves garlic, chopped
1/2 cup vodka
1 28-ounce can crushed tomatoes
1/4 cup half-and-half
2 teaspoons Worcestershire sauce
1/4-1/2 teaspoon crushed red pepper
1/4 cup chopped fresh basil
Freshly ground pepper, to taste

Preparation

Bring a large pot of water to a boil. Cook penne until just tender, 12 minutes or according to package directions.
Meanwhile, cook capicola (or pancetta) in a large saucepan over medium heat until crisp, about 4 minutes. Drain on a paper towel.
Return the saucepan to medium-low heat; add onion and garlic and cook until the onion is translucent, about 1 minute. Increase heat to high; add vodka and bring to a boil. Boil until reduced by about half, about 2 minutes. Stir in tomatoes, half-and-half, Worcestershire sauce and crushed red pepper to taste; reduce to a simmer and cook until thickened, about 10 minutes.
Drain the pasta; serve topped with the sauce and sprinkled with the capicola (or pancetta), basil and pepper.

Nutrition

Per serving : 311 Calories; 3 g Fat; 1 g Sat; 1 g Mono; 9 mg Cholesterol; 47 g Carbohydrates; 11 g Protein; 5 g Fiber; 264 mg Sodium; 517 mg Potassium
3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable

Tips & Notes

Tip: Capicola and pancetta can be found in the deli section of most large supermarkets. Buy one thick piece for this recipe.

http://www.eatingwell.com/recipes/penne_with_vodka_sauce_capicola.html

Quick Paella with Shrimp & Mussels

Our quick take on paella is studded with mussels and shrimp. Traditional paella made with short-grain rice takes a while to cook and can be a bit tricky. Instant brown rice is a great shortcut—what it lacks in authenticity it more than makes up for in convenience. Make sure you seek out saffron, which gives the dish its distinctive yellow color and signature flavor. Serve with: Spinach salad.

4 servings | Active Time: 40 minutes | Total Time: 40 minutes

From EatingWell: November/December 2009

Ingredients

1 tablespoon extra-virgin olive oil
1/2 cup chopped onion
1/2 cup chopped red bell pepper
2 cloves garlic, minced
2 cups instant brown rice
1 1/3 cups reduced-sodium chicken broth
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 large pinch saffron (see Note)
1 pound peeled and deveined raw shrimp (21-25 per pound)
1 cup frozen green peas, thawed
1 pound mussels, scrubbed well (see Tip)
4 lemon wedges (optional)

Preparation

Heat oil in a large skillet over medium heat. Add onion, bell pepper and garlic and cook, stirring occasionally, until the vegetables are softened, about 3 minutes. Add rice, broth, thyme, salt, pepper and saffron and bring to a boil over medium heat. Cover and cook for 5 minutes.
Stir in shrimp and peas. Place mussels on top of the rice in an even layer. Cover and continue cooking until the mussels have opened and the rice is tender, about 5 minutes more. Remove from the heat and let rest, covered, until most of the liquid is absorbed, about 5 minutes. Serve with lemon wedges, if desired.

Nutrition

Per Seriving:371 Calories; 7 g Fat; 1 g Sat; 3 g Mono; 180 mg Cholesterol; 44 g Carbohydrates; 30 g Protein; 5 g Fiber; 638 mg Sodium; 434 mg Potassium

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

Nutrition Note: Vitamin C (56% daily value), Vitamin A (31% dv), Magnesium (27% dv), Zinc (21% dv).
Tips & Notes

Note: The dried stigma from Crocus sativus, saffron adds flavor and golden color to a variety of Middle Eastern, African and European foods. Find it in the spice section of supermarkets, gourmet shops or at tienda.com. It will keep in an airtight container for several years.
Tip: To scrub mussels, hold under running water and use a stiff brush to remove any barnacles; pull off any black fibrous “beards.” Discard mussels with broken shells or whose shell remains open after you tap it.

Nutrition Profile:nbsp; Diabetes appropriate | Low calorie | Low saturated fat | Healthy weight | Heart healthy | High fiber | Gluten free

http://www.eatingwell.com/recipes/quick_shrimp_mussel_paella.html

Salmon Panzanella

This traditional Italian bread salad is full of tomatoes and cucumber and gets a protein boost with the addition of grilled salmon.

4 servings, 2 cups salad & 3 ounces salmon each | Active Time: 30 minutes | Total Time: 30 minutes

From EatingWell: August/September 2006

Ingredients

8 Kalamata olives, pitted and chopped
3 tablespoons red-wine vinegar
1 tablespoon capers, rinsed and chopped
1/4 teaspoon freshly ground pepper, divided
3 tablespoons extra-virgin olive oil
2 thick slices day-old whole-grain bread, cut into 1-inch cubes (see Tip)
2 large tomatoes, cut into 1-inch pieces
1 medium cucumber, peeled (if desired), seeded and cut into 1-inch pieces
1/4 cup thinly sliced red onion
1/4 cup thinly sliced fresh basil
1 pound center-cut salmon, skinned (see Tip) and cut into 4 portions
1/2 teaspoon kosher salt

Preparation

Preheat grill to high.
Whisk olives, vinegar, capers and 1/8 teaspoon pepper in a large bowl. Slowly whisk in oil until combined. Add bread, tomatoes, cucumber, onion and basil.
Oil the grill rack (see Tip). Season both sides of salmon with salt and the remaining 1/8 teaspoon pepper. Grill the salmon until cooked through, 4 to 5 minutes per side.
Divide the salad among 4 plates and top each with a piece of salmon.

Nutrition

Per Serving : 362 Calories; 21 g Fat; 3 g Sat; 12 g Mono; 72 mg Cholesterol; 15 g Carbohydrates; 29 g Protein; 5 g Fiber; 386 mg Sodium; 1002 mg Potassium
1/2 Carbohydrate Serving

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

Tips & Notes

Tips: If using fresh bread, you can grill the bread slices along with the salmon and then cut them into cubes. Alternatively, cut bread into cubes, place on a baking sheet and bake at 300°F until dry.
How to skin a salmon fillet: Place salmon fillet on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
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.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray before placing it on the grill.

Nutrition Profile: Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium

http://www.eatingwell.com/recipes/salmon_panzanella.html

Spanish Tortilla

Don't confuse this with the flour or corn tortillas you use to make wraps. A Spanish tortilla is a potato-and-egg omelet found on numerous menus throughout Spain. Traditionally these are cooked in heaps of olive oil. Our version uses less oil, so it's lower in calories, and if you use precooked diced potatoes, it's faster too.

6 servings | Active Time: 40 minutes | Total Time: 40 minutes

From EatingWell: March/April 2007

Ingredients

3 teaspoons extra-virgin olive oil, divided
1 small onion, thinly sliced
1 cup precooked diced red potatoes, (see Tip)
1 tablespoon chopped fresh thyme
1/2 teaspoon smoked paprika
6 large eggs
4 large egg whites
1/2 cup shredded Manchego, or Jack cheese
3 cups baby spinach, roughly chopped
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper

Preparation

Heat 2 teaspoons oil in a medium nonstick skillet over medium heat. Add onion and cook, stirring, until translucent, 3 to 4 minutes. Add potatoes, thyme and paprika and cook for 2 minutes more.
Lightly whisk eggs and egg whites in a large bowl. Gently stir the potato mixture into the eggs along with cheese, spinach, salt and pepper until combined. Wipe the pan clean; add the remaining 1 teaspoon oil and heat over medium heat. Pour in the egg mixture, cover and cook until the edges are set and the bottom is browned, 4 to 5 minutes (it will still be moist in the center).
To flip the tortilla, run a spatula gently around the edges to loosen them. Invert a large plate over the pan and turn out the tortilla onto it. Slide the tortilla back into the pan and continue cooking until completely set in the middle, 3 to 6 minutes. Serve warm or cold.

Nutrition

Per serving : 178 Calories; 9 g Fat; 3 g Sat; 4 g Mono; 217 mg Cholesterol; 10 g Carbohydrates; 12 g Protein; 2 g Fiber; 433 mg Sodium; 210 mg Potassium
1 Carbohydrate Serving

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

Tips & Notes

Make Ahead Tip: Store airtight in the refrigerator for up to 1 day.

Tip: Look for precooked diced potatoes in the refrigerated section of most supermarket produce departments.

Nutrition Profile: Diabetes appropriate | Low calorie | Low carbohydrate | Low sodium | Healthy weight | Gluten free

http://www.eatingwell.com/recipes/spanish_tortilla.html

Stuffed Chicken Thighs Braised in Tomato Sauce

Spinach-Parmesan stuffing provides great flavor in boneless, skinless chicken thighs. Try it with the optional chicken livers in the stuffing for an extra-rich treat. And don’t worry, even though when stuffed it looks like the filling will ooze out, it doesn’t. The egg in the stuffing acts as a binder to keep everything in place. The recipe makes plenty of sauce, so be sure to cook up some pasta or make mashed potatoes to serve alongside the saucy chicken.

10 servings, 1 thigh & 2/3 cup sauce each | Active Time: 2 hours | Total Time: 2 1/2 hours

From EatingWell: March/April 2010

Ingredients

Stuffing & Chicken

1 cup frozen (thawed) or cooked spinach, squeezed dry
1 cup fresh breadcrumbs from day-old bread, preferably whole-wheat (see Tip)
4 ounces fresh chicken livers, coarsely chopped (optional; see Note)
1/2 cup freshly grated Parmesan cheese
1 large egg, lightly beaten 2 tablespoons chopped fennel fronds (optional)
2 tablespoons finely chopped shallots
1 tablespoon chopped garlic
2 teaspoons chopped fresh thyme
3/4 teaspoon freshly ground pepper, divided
1/2 teaspoon salt, divided
10 4- to 5-ounce boneless, skinless chicken thighs, trimmed
2 tablespoons extra-virgin olive oil

Sauce

2 cups finely chopped onion
1/2 cup finely chopped carrot
1/2 cup diced fennel bulb
1/4 cup finely chopped shallot
2 tablespoons minced garlic
1 1/2 cups dry white wine
3 cups reduced-sodium chicken broth
1 28-ounce can crushed tomatoes
2 tablespoons chopped fresh basil
2 teaspoons chopped fresh thyme
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt

Preparation

To prepare stuffing & chicken: Combine spinach and breadcrumbs in a medium bowl with chicken livers (if using), Parmesan, egg, fennel fronds (if using), 2 tablespoons shallot, 1 tablespoon garlic, thyme, 1/2 teaspoon pepper and 1/4 teaspoon salt until well blended. Cover and refrigerate for at least 30 minutes or up to 1 day.
Place a chicken thigh skinned-side down on a work surface. Fill the thigh with 2 to 3 tablespoons of the stuffing, first filling the area (or pocket) left by the bone and placing the rest in the center of the thigh. Roll the thigh closed and secure with 2 pieces of kitchen string. Repeat with the remaining thighs and stuffing. (You may leftover stuffing.) Season with the remaining 1/4 teaspoon pepper and salt.
Heat oil in a large, heavy, high-sided skillet or Dutch oven over medium-high heat. Reduce heat to medium and add half the thighs, seam-side down. Cook, turning 2 or 3 times, until brown on all sides, 7 to 10 minutes total. Transfer to a clean plate and repeat with the remaining thighs.
To prepare sauce: Add onion, carrot, fennel, 1/4 cup shallot and 2 tablespoons garlic to the pan. Cover and cook, stirring occasionally, until the vegetables are soft and beginning to brown, about 5 minutes. Add wine and scrape up any browned bits; bring to a boil over medium heat and continue to boil until the liquid is reduced by about half, 6 to 8 minutes. Stir in broth, tomatoes, basil, thyme and the chicken thighs. Bring to a boil over high heat; reduce heat to a simmer and cook, uncovered and turning the thighs occasionally, until cooked through and tender, 35 to 40 minutes.
Remove the thighs with a slotted spoon; tent with foil to keep warm. Simmer the sauce further to thicken it, if desired, or thin with a little broth or water if it’s too thick. Season with 1/2 teaspoon pepper and 1/4 teaspoon salt. Serve the chicken with the sauce.

Nutrition

Per serving : 333 Calories; 13 g Fat; 4 g Sat; 6 g Mono; 98 mg Cholesterol; 20 g Carbohydrates; 28 g Protein; 4 g Fiber; 615 mg Sodium; 665 mg Potassium
1 Carbohydrate Serving

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

Tips & Notes

Make Ahead Tip: Prepare the stuffing (Step 1), cover and refrigerate for up to 1 day or stuff the chicken (Step 2), cover and refrigerate for up to 1 day. | Equipment: Kitchen string

Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs.
Note: Look for fresh chicken livers that have not been previously frozen. Previously frozen livers exude more liquid when cooking.

Nutrition Profile: Diabetes appropriate | Low calorie | Low carbohydrate | Healthy weight | High potassium

http://www.eatingwell.com/recipes/stuffed_chicken_thighs.html

Toasted Pita & Bean Salad

Beans add protein to this tasty riff on the classic Middle Eastern salad fattoush, made with lettuce, cucumbers, tomato, mint and pita bread.

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

From EatingWell: September/October 2009

Ingredients

2 6-inch whole-wheat pita breads, cut or torn into bite-size pieces
2 cloves garlic, peeled
1/8 teaspoon salt
2 tablespoons fresh lemon juice
2 tablespoons ground toasted cumin seeds (see Tip)
3 tablespoons extra-virgin olive oil
Freshly ground pepper to taste
2 cups cooked pinto beans, well drained and slightly warmed (see Tip)
1 cup diced plum tomatoes or 1/2 pint cherry tomatoes, quartered
1/2 cucumber, peeled and diced
1 cup sliced romaine lettuce
1 cup crumbled feta cheese
3 tablespoons chopped fresh parsley
3 tablespoons chopped fresh mint

Preparation

Preheat oven to 400°F.
Spread pita pieces out on a large baking sheet. Bake until crisp and beginning to brown, 5 to 7 minutes. Let cool on the pan.
Mash garlic and salt with the back of a chef’s knife to form a paste. Transfer to a bowl, add lemon juice and ground cumin and whisk to blend. Add oil in a slow, steady stream, whisking continually. Season with pepper.
Place beans, tomatoes and cucumber in a serving bowl. Add the toasted pita, lettuce, feta, parsley, mint and the dressing; toss to mix. Season with more pepper. Serve immediately.

Nutrition

Per serving : 442 Calories; 21 g Fat; 7 g Sat; 10 g Mono; 33 mg Cholesterol; 47 g Carbohydrates; 18 g Protein; 13 g Fiber; 697 mg Sodium; 658 mg Potassium
2 Carbohydrate Serving

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

Tips & Notes

Make Ahead Tip: Cover and refrigerate the dressing (Step 3) for up to 3 days.

Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until very fragrant, 2 to 5 minutes. Let cool. Grind into a powder in a spice mill or blender.
How to Cook a Pot of Beans
1. Pick over 1 pound dry beans to remove any pebbles or broken beans and rinse well under cold water. Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24 hours.
2. When you’re ready to cook the beans, heat 3 tablespoons extra-virgin olive oil in a large saucepan over medium heat. Add 1 small chopped onion, 2 to 3 chopped garlic cloves and 1 chopped celery stalk (optional). Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes. Drain the beans and add to the pan. Add enough cold water to cover the beans by 1 inch. Bring to a boil and boil for 5 minutes. Lower the heat to a bare simmer, partially cover and cook, stirring occasionally, until tender, 20 minutes to 3 hours, depending on the freshness of the beans. If at any time the liquid level drops below the beans, add 1 cup hot water. When the beans are nearly soft, stir in 1 to 1 1/2 teaspoons salt. (Do not drain: beans are best stored in their cooking liquid and the liquid can be used in some recipes.)
Makes about 6 cups.

Nutrition Profile: Low cholesterol | High fiber | High potassium | High calcium

http://www.eatingwell.com/recipes/toasted_pita_bean_salad.html

Tortellini Primavera

This creamy tortellini and vegetable pasta is a real crowd pleaser. To make it even quicker, use frozen chopped vegetables instead of fresh. Serve with: A green salad and whole-grain baguette.

5 servings, about 1 1/4 cups each | Active Time: 25 minutes | Total Time: 25 minutes

From EatingWell: March/April 2010

Ingredients

1 14-ounce can vegetable broth or reduced-sodium chicken broth
2 tablespoons all-purpose flour
1 tablespoon extra-virgin olive oil
3 cloves garlic, sliced
1 cup shredded fontina cheese or 3/4 cup shredded Parmesan cheese
1 tablespoon chopped fresh tarragon, dill or chives or 1 teaspoon dried tarragon
1/8 teaspoon salt
4 cups chopped vegetables, such as broccoli, carrots and snap peas, or 16-ounce bag frozen mixed vegetables
1 16-ounce package frozen cheese tortellini

Preparation

Put a large pot of water on to boil.
Meanwhile, whisk broth and flour in a small bowl. Heat oil in a large skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Add the broth mixture to the pan, bring to a boil and cook, stirring occasionally, until the sauce is thick enough to coat the back of a spoon, about 3 minutes. Remove from the heat and stir in cheese, tarragon (or dill or chives) and salt.
Add vegetables and tortellini to the boiling water; return the water to a simmer and cook until the vegetables and tortellini are tender, 3 to 5 minutes. Drain; add to the pan with the sauce and stir to coat.

Nutrition

Per serving : 424 Calories; 15 g Fat; 8 g Sat; 4 g Mono; 68 mg Cholesterol; 55 g Carbohydrates; 14 g Protein; 5 g Fiber; 566 mg Sodium; 321 mg Potassium
3 Carbohydrate Serving

Exchanges: 3 starch, 1 1/2 vegetable, 1 high-fat meat, 2 fat

Nutrition Profile: High calcium | High fiber

http://www.eatingwell.com/recipes/tortellini_primavera.html

Turkey~Ham and Pork~Appetizers

Ham and Pork

Pork Roast with Sweet Potatoes, Pears, and Rosemary | Harvest Pork Roast with Vegetables | Peppered Pork Roast with Cherry Salsa | Mustard-Crusted Pork Roast | Apple and Cornbread-Stuffed Pork Loin with Roasted Apple Gravy | Cranberry-Onion Pork Roast | Bourbon-Glazed Fruit and Nut-Stuffed Pork Roast | Roasted Pork Loin with Apples and Cinnamon | Coriander and Cumin Roasted Rack of Pork with Five Spice Pumpkin Puree and a Chile, Pumpkin Seed and Cilantro Salad | Spinach-Stuffed Pork Roast | Fruit-Stuffed Pork Loin with Dijon-Garlic Crust

Appetizers

Back To Archived Recipes

Cider-Based Turkey

Prep Time: 25 Minutes - Cost: $$

Servings: 16-24 - Difficulty Level: 2

Ingredients

1/8 cup butter or margarine, melted

1 cup hard cider*

1 cup orange juice

1/8 cup lemon juice

1/8 tsp crushed basil

Whole Turkey

*Fresh cider will turn hard if left unrefrigerated for 2 to 3 days.

Directions

Part 1:

Preheat the oven to 325 degrees F., or as specified by your recipe. Move the oven rack to the lowest position.

Remove the whole turkey from the refrigerator about one hour before cooking (no more than that!) To bring the bird to room temeprature. You can use this time to cook the giblets or neck for the stuffing, stock or gravy.

Remove the giblets from the bag (stuck in the neck cavity) and the neckbone from the body cavity and rinse them under cool running water. This will help to remove bacteria. Pat dry with paper towels and set aside for use in the stuffing or stock, if desired.

Rinse the whole bird, including the body and neck cavities, under cool running water. Rub your hands over the surface to help remove any bacteria. Pull out any lumps of fat from the cavity and discard. Pat dry with paper towels; salt and pepper the inside and outside of the bird, and rub in any seasonings per your recipe.

Roast according to timetable for the size of your bird and method desired (open pan or roaster). Note: Opening the oven to "check on the turkey" will lengthen roasting time. Basting can be done during the last 30 minutes of roasting, after the foil tent or roaster lid has been removed to allow the bird to brown.

Part 2:

Melt butter or margarine in a pan.

Add 1 cup hard cider, juices and basil.

Cook over low heat until well dissolved.

Source: Cinnamon Hearts

Roast Turkey with Honey-Mustard Glaze

Yield: 22 servings

Ingredients

1 15-Pound WHOLE TURKEY fresh or frozen (thawed)

1-1/2 Teaspoons salt

1/2 Teaspoon pepper

1/2 Cup clover honey

1/4 Cup sweet mustard

Directions

Remove giblets and neck from turkey; reserve for gravy. Rinse turkey with cold running water; drain well. Blot dry with paper towels.

Sprinkle salt and pepper in the cavities of the bird.

Fold neck skin and fasten to the back with skewers. Fold the wings under the back of the turkey. Return legs to the tucked position.

Place turkey, breast side up, on a rack in a large shallow (no more than 2-1/2" deep) roasting pan. Insert an oven-safe thermometer into thickest part of the thigh, being careful it does not touch the bone.

Roast turkey in a preheated 325 degree F. oven about 3-3/4 hours. Baste with the pan juices.

Meanwhile, in small bowl, blend the honey and mustard together. During the last 30 minutes of roasting time, baste the bird with the honey glaze. Continue to roast until the thermometer registers 180 degrees F. in the thigh, or 170 degrees F. in the breast.

Remove the turkey from the oven and allow the bird to rest for 15-20 minutes before carving.

Place on a warm large platter and garnish with fresh fruit. Note: Provides 22 servings at 6 ounces per portion.

Nutritional Information (Per Serving)
Calories:	360
Protein:	46 g
Sodium:	318 mg
Cholesterol:	132 mg
Fat:	16 g
Carbohydrates:	6 g

Source: NTF

Orange-Herbed Roast Turkey

Servings: 24

Ingredients

1 orange

1 tablespoon light-brown sugar or light-brown sugar substitute

1-1/2 teaspoons poultry seasoning

1 teaspoon salt

1 bunch green onions

1 cup chopped fresh parsley (reserve stems)

1 turkey (about 17 pounds)

For Gravy:

1/2 cup milk

6 tablespoons all-purpose flour

3/4 teaspoon salt

1/2 teaspoon poultry seasoning

Directions

Heat oven to 350 degrees F.

Remove rind from orange with a vegetable peeler, avoiding bitter white pith. Finely chop rind. Cut orange in half; juice orange halves. Reserve juice for making gravy; reserve orange halves.

Combine rind, brown sugar/brown sugar substitute, poultry seasoning and salt in a small bowl. Finely chop white part of green onions; reserve green part. Add chopped green onions and chopped parsley to rind mixture.

Remove neck and giblets from turkey cavity. With your fingers, carefully loosen skin around turkey breast and legs. Spread rind mixture under the skin. Place parsley stems, green onion ends and orange halves in turkey cavity.

Place turkey on a rack in a large roasting pan. Place neck and gizzards in bottom of pan. Loosely tent turkey with aluminum foil. Roast in heated 350 degree oven 3-1/2 hours or until an instant-read thermometer registers an internal temperature of 180 degrees F in innermost part of thigh and 170 degrees in breast.

Remove turkey to a platter. Discard neck and gizzard. Cover loosely with foil; let stand 20 minutes.

Meanwhile, prepare gravy: Scrape pan drippings into a 1-quart liquid measuring cup. Skim off fat. Add water to equal 4 cups. Pour into a medium-size saucepan along with reserved orange juice. Bring to simmering.

Whisk together milk, flour, salt and poultry seasoning in a small bowl until smooth. Stir into saucepan. Simmer over medium-high heat, stirring, 4 minutes or until gravy is thickened. Serve with carved turkey.

Nutritional Information (Per Serving)
Calories:	397
Protein:	28 g
Sodium:	218 mg
Fat:	12 g
Carbohydrates:	3 g
Exchanges:	4 Low-Fat Meat

Source: Family Circle's "All-time Favorite Recipes"

Citrus Roasted Turkey

Prep Time: 30 Minutes - Cost: $$

Servings: 9 - Difficulty Level: 3

Ingredients

6-8 Pound whole turkey, washed and drained

1/4 Cup frozen lemon juice concentrate thawed

1/4 Cup fresh lemon juice

1/4 Cup honey

1/4 Cup olive oil

3 Tablespoons fresh lime juice

3 Tablespoons fresh chopped mint leaves

1 Tablespoon grated orange peel

2 Teaspoons grated lemon peel

1 Teaspoon grated lime peel

1/3 Cup orange juice

Pinch salt and pepper

1/4 Teaspoon cumin

1/4 Teaspoon cinnamon

Pinch thyme

1 red onion sliced

Directions

In a large bowl, combine all juices, honey, oil, mint, citrus peels, salt, pepper, herbs and spices. Mix well. Add turkey to the mixture, turning a few times to cover with marinade.

Top turkey with sliced onions.

Cover bowl with foil. Marinate turkey in the refrigerator for 3-8 hours.

When ready to roast, remove turkey from marinade and discard onions. Pour marinade into a saucepan and bring to a boil, boil for 5 minutes. Set aside.

Place turkey, breast side up, on a rack in a large shallow (about 2-1/2 inches deep) roasting pan. Insert oven-safe meat thermometer into the thickest part of the thigh, being careful the pointed end does not touch the bone.

Roast turkey in a preheated 325 degree F. oven about 2-3/4 to 3 hours. Baste turkey frequently with marinade as it cooks. If needed, loosely cover with lightweight foil to prevent excessive browning.

Continue to roast until the thermometer registers 180 degrees F. in the thigh, or 170 degrees F. in the breast.

Remove turkey from the oven and allow it to rest for 15-20 minutes before carving.

Nutritional Information (Per Serving)
Calories:	200
Protein:	26 g
Sodium:	90 mg
Cholesterol:	75 mg
Fat:	9 g
Carbohydrates:	2 g

Source: NTF; HoneySuckle White

Roast Turkey Breast with Herb Stuffing

Servings: 10

Ingredients

2 pounds whole, boned turkey breast

1/4 cup chopped fresh parsley

2 teaspoons dried thyme leaves

1/2 teaspoon Morton Lite Salt Mixture

1/8 teaspoon freshly ground pepper

1/2 cup grated fat-free mozzarella cheese

2 ounces lean ham, chopped

1/2 cup white wine

2 tablespoons cornstarch

1-1/2 cups water

1 package (1 teaspoon) chicken bouillon granules

Directions

Lay 3 clean cotton strings, each about 24 inches long, across a large roasting pan sprayed with non-stick spray. Set turkey breast skin side down, over strings.

Sprinkle turkey with parsley, thyme, Morton Lite Salt Mixture, pepper, cheese and ham. Shape turkey breast into a roll and tie with strings. Turn roast over, so that skin side is up. Insert thermometer into center.

Bake in a preheated 325 degree F. oven for 1 to 1-1/2 hours (or until thermometer reads 170 degrees).

Place on a serving platter and keep warm for 10 minutes. Mix wine with cornstarch, water and chicken bouillon granules. Add to pan drippings. Cook over medium-high heat, stirring constantly, until thickened. Pour sauce into serving bowl for spooning over slices of meat.

Nutritional Information (Per Serving)
Calories:	133
Protein:	25 g
Sodium:	319 mg
Cholesterol:	59 mg
Fat:	0.96 g
Carbohydrates:	2.16 g
Exchanges:	3-1/2 Lean Meat. Add 2 Fat exchanges to Meal Plan.

Source: Deliciously Healthy Favorite Foods Cookbook

Author: Suzi Castle

Herb Roasted Turkey with Mushroom Gravy

Servings: 12

Ingredients

10 -12 pound turkey

4 sprigs fresh thyme

4 sprigs fresh rosemary

1 medium onion ,quartered

The peel of one lemon, cut into strips

1 cup dried mushrooms, reconstituted (reserve 1 cup liquid)

1 cup low-sodium chicken broth

2 tablespoons dry white wine

2 teaspoons potato starch

1/2 teaspoon dried chives

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

Directions

Preheat oven to 325 F.

Remove turkey giblets and neck from body cavities. Rinse turkey inside and out; pat dry with paper towels.

Starting at neck, using your fingers, gently loosen skin over entire breast. Place thyme and rosemary sprigs at even intervals under skin; pat skin back in place. Place onion and lemon peel in body cavity. Place turkey breast-side up on rack in roasting pan.

Roast turkey 3 1/2-4 hours, until meat thermometer inserted in fleshy part of inner thigh (not touching bone) reaches 180 F. Let stand 15 minutes before carving. Remove skin before eating.

Meanwhile, to prepare gravy, pour pan drippings into a 2-cup measure; let stand 5 minutes. Skim off and discard fat; pour remaining liquid into small saucepan. Add mushrooms and 1 cup mushroom liquid, broth, wine, potato starch, chives, salt and pepper; bring to a boil. Simmer 2 minutes. Serve with turkey. One serving = 3 ounces turkey and 1/4 cup gravy

Nutritional Information (Per Serving)
Calories:	159
Protein:	25 g
Sodium:	114 mg
Fat:	4 g
Carbohydrates:	3 g
Exchanges:	3 Lean-Meat, 1/4 Vegetable

Source: NTF

Roast Turkey with Herbal Rub

Servings: 18

Ingredients

1 13-Pound WHOLE TURKEY fresh or thawed

1 Medium onion quartered

1 lemon quartered

1/4 Cup vegetable oil

1 Teaspoon dried thyme

1 Teaspoon dried tarragon

1 Tablespoon dried rosemary

1 Teaspoon salt

1/2 Teaspoon freshly ground black pepper

Directions

Remove giblets and neck from turkey and reserve for broth. Rinse turkey with cold running water and pat dry with paper towels. Place onion and lemon quarters in neck and body cavities.

In a small bowl, mix oil with herbs, salt and pepper. With your finger tips, gently loosen skin from the breast without pulling off the skin. Place 1 tablespoon of herb mixture under skin; replace skin. Rub cavities and outside of turkey with remaining herb mixture.

Secure the neck skin to the back with skewers. Fold wings under back of turkey. Place legs in tucked position. May be prepared to this point, covered and refrigerated for several hours.

Place turkey, breast side up, on a rack in a large shallow (no more than 2-1/2 inches) deep roasting pan. Insert an oven-safe thermometer into the thickest part of the thigh, being careful it does not touch the bone.

Cover bird with a loose tent of foil. Roast turkey in a preheated 325 degree F. oven for about 2-1/2 hours. Remove foil and baste bird with pan juices. Continue to roast for about another hour until meat thermometer registers 180 degrees F. in the thigh.

Remove turkey from oven and allow to rest for 15-20 minutes before carving. Transfer to a large platter and serve with gravy. Note: Yields 18 servings at 6 ounces per portion.

Nutritional Information (Per Serving)
Calories:	376
Protein:	47 g
Sodium:	230 mg
Cholesterol:	138 mg
Fat:	19 g
Carbohydrates:	1 g

Source: NTF; Giant Food of Landover, MD

Herb-Roasted Turkey with Citrus Glaze

Servings: 22

Ingredients

1 15-Pound WHOLE TURKEY fresh or frozen (thawed)

3 Large lemons

2 Large limes

1-1/2 Teaspoon salt, divided

1/2 Teaspoon black pepper coarsely ground

1/4 Cup dry white wine (see note)

1/4 Cup packed brown sugar

Pan Gravy

1 Bunch, each fresh sage, marjoram, and thyme, divided

Directions

Remove giblets and neck from turkey; reserve for gravy. Rinse turkey with cold running water and drain well. Blot dry with paper towels.

Peel skin from lemons and limes to make rose garnishes. Reserve in refrigerator.

Squeeze enough juice from the lemons and limes to equal 2 tablespoons each. Cut the remaining lemons and limes in half and place in the turkey cavity. Sprinkle salt in the cavity.

In a small bowl, mix the wine, brown sugar, and citrus juices; reserve for glaze.

Gently loosen skin from the turkey breast without totally detaching the skin and carefully place 1 tablespoon each fresh sage and marjoram under the skin. Replace the skin.

Fold neck skin and fasten to the back with 1 or 2 skewers. Fold the wings under the back of the turkey. Return legs to tucked position.

Place turkey, breast side up, on a rack in a large shallow (about 2-1/2 inches deep) roasting pan. Rub turkey with salt, pepper, and 2 to 3 tablespoons of salad oil. Insert oven-safe meat thermometer into the thickest part of the thigh, being careful that the pointed end of the thermometer does not touch the bone.

Roast the turkey in a preheated 325 degree F. oven about 3-3/4 hours. During the last hour of roasting time, baste with the pan drippings. During the last 30 minutes, baste with the citrus glaze. Loosely cover with lightweight foil to prevent excessive browning. Continue to roast until the thermometer registers 180 degrees F. in the thigh, or 170 degrees F. in the breast.

Remove turkey from the oven and allow it to rest for 15-20 minutes before carving.

Place on a warm large platter and garnish the platter with the remaining fresh herbs and lemon and lime roses.

Prepare lemon and lime roses as follows: with a small sharp knife or vegetable peeler, cut a continuous thin 1-inch strip of peel. Avoid cutting into the white pith. Roll tightly, skin inside out, and secure with toothpicks. Reserve in a bowl filled with ice water until time for service.

Provides 22 servings at 6 ounces per portion. Note: Alcohol-free wine may be substituted for the dry white wine.

Nutritional Information (Per Serving)
Calories:	362
Protein:	50 g
Sodium:	233 mg
Cholesterol:	145 mg
Fat:	16 g
Carbohydrates:	1 g

Source: NTF

Southern Roast Turkey with Bourbon Peach Glaze

Yield: 20 Servings

Ingredients

1 15-Pound WHOLE TURKEY fresh or frozen (thawed)

1-1/2 Teaspoon salt

1/2 Teaspoon freshly ground black pepper

1/2 Cup peach preserves

2 Tablespoons bourbon

2 Teaspoons Angostura bitters

5 pickled peaches for garnish

Directions

Remove giblets and neck from turkey; reserve for gravy. Rinse turkey with cold running water and drain well. Blot dry with paper towels.

Sprinkle salt and pepper in the cavities of the bird.

Fold neck skin and fasten to the back with skewers. Fold the wings under the back of the turkey. Return legs to tucked position.

Roast turkey in a preheated 325 degree F. oven about 3-3/4 hours. Baste with the pan juices.

Meanwhile, in a small saucepan, over low heat, combine preserves, bourbon and bitters. Cook until preserves are melted.

During the last 30 minutes of roasting time, baste the bird with the bourbon peach glaze. Continue to roast until the thermometer registers 180 degrees F. in the thigh, or 170 degrees F. in the breast.

Remove turkey from the oven and allow the bird to rest for 15-20 minutes before carving.

Place on a warm large platter and garnish with pickled peaches. Note: Provides 22 servings at 6 ounces per portion.

Nutritional Information (Per Serving)
Calories:	355
Protein:	45 g
Sodium:	258 mg
Cholesterol:	132 mg
Fat:	16 g
Carbohydrates:	5 g

Source: NTF

Lemon-Herb Turkey Breast Glaze

Servings: 12

Ingredients

1 TURKEY BREAST (4-6 pounds)

2 Sprigs each fresh herbs (sage, rosemary, oregano, thyme, or basil) OR 1/4 tsp. each dried herbs

4 to 6 Sprigs fresh parsley

1 Lemon

Cornstarch

Directions

Loosen skin on both sides of turkey breast, being careful not to tear. Leave skin connected at breast bone. Divide sprigs of herbs and parsley into two equal-size bundles. Stuff each herb/parsley bundle under loosened skin half.

With fork, deeply pierce lemon several times and place in breast cavity. In 11-X 9-X 1-inch roasting pan place breast bone-side-up on meat rack. Bake at 325 degrees F. until breast meat reaches 170-175 degrees F. on meat thermometer. Allow to stand 10 minutes before carving.

In a large measuring cup, drain liquid from pan. Set aside to allow fat to rise to top. Skim off fat and discard. Add squeezed juice from cooked lemon to defatted pan juices. For every cup, dissolve 1 tablespoon cornstarch in 1/4 cup cold water. Stir into juices; bring to boil and cook one minute or until thickened.

To serve, spoon gravy over sliced turkey.

Nutritional Information (Per Serving)
Calories:	250
Protein:	37 g
Sodium:	82 mg
Cholesterol:	96 mg
Fat:	10 g
Carbohydrates:	2 g

Source: NTF

Pork Roast with Sweet Potatoes, Pears and Rosemary

Yield: 12 (3-ounce) servings

Ingredients

3-1/2 pound bone-in pork center loin roast, excess fat trimmed to thin layer*

1 tablespoon olive oil

1 tablespoon fresh rosemary, chopped, plus more for serving (or 1 teaspoon of dried rosemary)

Salt and freshly ground black pepper

2-1/2 pounds (6 medium) sweet potatoes, peeled, and cut lengthwise into sixths

3 firm-ripe Bosc pears, cut lengthwise into quarters, cored

1 (12-oz) bottle hard cider, **

Directions

Preheat oven to 450 degrees F.

Rub pork all over with oil. Mix rosemary, 3/4 teaspoon salt, and 1/2 teaspoon pepper in small bowl. Rub all over pork.

Place pork, bone side down, in large flameproof roasting pan. Roast 15 minutes. Reduce oven temperature to 350 degrees F. Roast 15 minutes more. Add sweet potatoes and pears to pan, stir gently to coat with pan juices, and spread as evenly as possible around roast. Season with salt and pepper.

Roast, occasionally stirring sweet potato mixture, until instant-read food thermometer inserted in center of roast reads 145 degrees F and the potatoes and pears are tender, about 1 hour more.

Transfer pork to carving board. Transfer sweet potato mixture to ovenproof bowl, tent with aluminum foil, and keep warm in turned-off oven. (If needed, increase oven temperature to 400 degrees F, and continue roasting sweet potato mixture until tender, up to 15 minutes longer.) Let pork stand for 10 to 15 minutes.

Heat roasting pan over high heat. Add cider, bring to a boil, scraping up browned bits in pan with wooden spoon, and boil until reduced to 3/4 cup, about 5 minutes. Pour into sauce boat. Carve pork.

Transfer to serving platter, surround with sweet potato mixture, drizzle with 3 tablespoons of cider sauce, and sprinkle with rosemary. Serve with remaining sauce on the side. *Tip: If you desire to tie the roast, cotton kitchen twine (also called butcher's twine) is handy to have on hand for a number of chores, especially tying roasts to help them keep their shape during cooking. If you don't have it, use unwaxed and unflavored dental floss.

**Substitute 1 cup apple juice and 1/2 cup dry vermouth for the hard cider, or use all apple juice.

Nutritional Information (Per Serving)
Calories:	250
Protein:	22 g
Sodium:	85 mg
Cholesterol:	55 mg
Fat:	5 g
Saturated Fat:	1 g
Dietary Fiber:	5 g
Carbohydrates:	29 g

Source: NPB

Harvest Pork Roast with Vegetables

Serves: 6 to 8.

Ingredients

3 pounds pork loin roast

1 (0.7-oz) package dry italian salad dressing mix

1-1/2 teaspoons ground cumin

1-1/2 teaspoons dried oregano leaves

8 cups fall vegetables, (carrots, sweet potatoes, parsnips, onions, bell peppers) cut into 1 to 1 1/2-inch chunks

Directions

Heat oven to 350 degrees F. Place pork in shallow roasting pan. Blend Italian salad dressing mix, cumin and oregano in small bowl. Sprinkle half of seasoning mixture over pork; cook uncovered for 1 hour or until internal temperature on a thermometer reads 145 degrees F. Remove roast from oven; let rest about 10 minutes.

While pork is cooking, coat a separate baking dish with vegetable cooking spray and add vegetables. Sprinkle remaining seasoning over vegetables. Cover and roast in oven for 30 minutes. Remove cover, stir and continue roasting 15 to 30 minutes until vegetables are tender.

Slice roast and serve with vegetables.

Nutritional Information (Per Serving)
Calories:	182
Protein:	12 g
Sodium:	65 mg
Cholesterol:	30 mg
Fat:	4 g
Saturated Fat:	0 g
Carbohydrates:	27 g

Source: NPB

Peppered Pork Roast with Cherry Salsa

Serves: 6

Ingredients

3 pound boneless single loin pork roast

2 tablespoons black pepper, coarsely ground

2 teaspoons garlic salt Salsa Ingredients:

1/3 cup onion, chopped

1/3 cup green bell pepper, chopped

2 tablespoons jalapeno chile, minced*

1/3 cup dried cherries, chopped

1/3 cup red cherry jam

1 1/2 tablespoons vinegar

2 tablespoons cilantro, chopped

* Always wear rubber gloves when handling hot chiles.

Directions

Heat oven to 350 degrees F. Rub pepper and garlic salt onto all surfaces of roast; place in a shallow pan and roast for 45-60 minutes (20 minutes per pound, until internal temperature reads 145 degrees F. Let roast rest for 10 minutes before slicing.

Meanwhile make the salsa, combine onion, green pepper, jalapeno, dried cherries, jam, vinegar and cilantro; mix well. (Can be made ahead up to one day; cover and refrigerate).

Arrange sliced pork on a serving platter; dress with Cherry Salsa.

Nutritional Information (Per Serving)
Calories:	420
Protein:	51 g
Sodium:	430 mg
Cholesterol:	125 mg
Fat:	13 g
Saturated Fat:	4 g
Carbohydrates:	26 g

Source: NPB

Mustard-Crusted Pork Roast

Serves: 4-6, with leftovers

Ingredients

2 pound boneless pork roast

salt and pepper, to taste

2 tablespoons spicy mustard

1 cup garlic croutons

Directions

Heat oven to 400 degrees F.

Season roast with salt and pepper; place in shallow pan and roast for 20 minutes. Meanwhile, place croutons in plastic bag, roll with rolling pin until crushed.

Remove roast from oven; spread surface with mustard and sprinkle with crouton crumbs.

Return to oven and continue to roast for 15-20 minutes longer, until internal temperature on a thermometer reads 145 degrees F. Remove roast from oven; let rest about 10 minutes. Serving Suggestions:

Nutritional Information (Per Serving)
Calories:	165
Protein:	26 g
Sodium:	190 mg
Cholesterol:	65 mg
Fat:	6 g
Saturated Fat:	1 g
Carbohydrates:	8 g

Source: NPB

Apple and Cornbread-Stuffed Pork Loin with Roasted Apple Gravy

Serves: 8

Ingredients

1 boneless pork loin, (4 pounds)

kosher salt

freshly ground black pepper

1 teaspoon dried sage

3 medium apples, peeled, halved, cored and cut into 1/2-inch slices

1/4 cup Calvados, OR apple brandy

1-1/4 cup homemade chicken stock, OR canned low-sodium chicken broth

1 cup apple juice, OR cider

1/4 cup heavy cream Cornbread and Apple Stuffing Ingredients:

1-1/2 tablespoons butter

1/2 cup smoked ham, finely chopped, OR diced smoked sausage

1/2 cup onion, finely chopped

1/4 cup celery, finely chopped

kosher salt

freshly ground black pepper

3/4 cup apples, peeled and diced 1/4-inch

1/2 teaspoon dried sage

1-1/2 cups homemade cornbread, crumbled and dried OR dried cornbread stuffing mix

1/4 cup apple juice

Directions

For stuffing, heat butter in a heavy medium skillet over medium-low heat; add ham or sausage and cook 3 minutes. Add onion, celery and a pinch each of salt and pepper; cover and cook, stirring occasionally, until the vegetables are quite soft, about 10 minutes. Stir in diced apple and cook 1 minute. Transfer apple mixture to a large bowl. Sprinkle with sage and stir in cornbread crumbs, apple juice and egg. The mixture should be moist but not wet. Add more apple juice if the mixture seems dry. Taste for seasoning and set aside.

Preheat oven to 450 degrees F. To double butterfly the pork loin, lay the meat, fat-side down, on a work surface and make a horizontal lengthwise cut two-thirds of the way into the depth of the loin and about 1 inch from the long edge nearest you, taking care not to cut all the way through. Flip the loin over so that the cut you just made is opposite you. Make another lengthwise cut, again 1 inch from the edge. Open up the two cuts so you have a large rectangle of meat whose diameter is roughly 3 times the thickness of the meat. Place fat-side down and cover with a sheet of plastic wrap. Using the flat side of a cleaver or a meat pounder, gently flatten the meat to an even thickness.

Remove plastic wrap and spread apple stuffing evenly over the meat, leaving a generous 3/4–inch border. Roll up meat jelly-roll style so that stuffing is in a spiral pattern. Tie rolled roast at 2-inch intervals with butcher’s twine.

Combine 2 teaspoons salt, 1 teaspoon pepper, and remaining sage and sprinkle over roast. Lay the sliced apples on the bottom of a roasting pan just a bit larger than the roast and set the roast, fat-side up, on the apples. Put roast in the oven and cook for 15 minutes, turn the oven down to 325 degrees and roast for 45 minutes. Check the internal temperature of the roast with an instant-read thermometer: The roast is done when it reaches 145 degrees. If it is not ready, continue to roast, checking the temperature every 10 minutes. When the roast is done, transfer it to a cutting board, tent loosely with foil, and let rest for at least 10 minutes while you make the sauce.

With a slotted spoon, transfer the apples in the roasting pan to a bowl and keep warm. Pour off any fat from the roasting pan, leaving the meat juices on the bottom. Put pan over medium-high heat, add Calvados and deglaze pan allowing the alcohol to burn off, about 15 seconds. Transfer to a small saucepan and add stock, apple juice and cream. Increase heat to high and bring liquid to a boil. Simmer, stirring, until reduced by half. Taste for salt and pepper. Keep the sauce warm while you carve the pork roast.

Remove twine from the roast and cut it into 1/2-inch thick slices. (If you cut the slices too thin, they will fall apart.) Arrange the pork on a serving platter. Spoon the sliced apples around the meat and pour the sauce over all.

Nutritional Information (Per Serving)
Calories:	520
Protein:	50 g
Sodium:	1024 mg
Cholesterol:	180 mg
Fat:	23 g
Saturated Fat:	10 g
Dietary Fiber:	2 g
Carbohydrates:	21 g

Source: NPB; Adapted from "Bruce Aidells’s Complete Book of Pork," courtesy of Harper Collins Publishers

Cranberry-Onion Pork Roast

Serves: 4-6, with leftovers.

Ingredients

2 pound boneless pork loin roast

1 (16-oz) can whole cranberry sauce

1 (1-oz package) dried onion soup mix

Directions

Season roast with salt and pepper; place over indirect heat on grill; stir together cranberry sauce and onion soup mix and heat, covered, in microwave until hot (about one minute).

Baste roast with cranberry mixture every 10 minutes until roast is done about 40 minutes (20 minutes per pound);until internal temperature on a thermometer reads 145 degrees Fahrenheit, followed by a 3-minute rest time.

Remove roast from heat; let rest about 10 minutes before slicing to serve.

Heat any leftover basting mixture to boiling, stir and boil for 5-10 minutes and serve alongside roast.

Nutritional Information (Per Serving)
Calories:	242
Protein:	25 g
Sodium:	380 mg
Cholesterol:	65 mg
Fat:	5 g
Saturated Fat:	1 g
Carbohydrates:	24 g

Source: NPB

Bourbon-Glazed Fruit and Nut-Stuffed Pork Roast

SServes: 8

Ingredients

2 pound boneless single loin pork roast

1 tablespoon dried thyme

2/3 cup bourbon

2/3 cup chicken broth

1 tablespoon molasses

1/4 cup light cream

1/4 teaspoon salt Stuffing Ingredients:

1/2 cup pitted dates, coarsely chopped

1/4 cup dried apricots, coarsely chopped

1/4 cup pecans, finely chopped

1 clove garlic , crushed

1-1/2 teaspoons dried thyme

1 tablespoon molasses

1/4 teaspoon salt

1/4 teaspoon black pepper

Directions

Heat oven to 350 degrees F. In a medium bowl, toss together all stuffing ingredients, set aside.

In a large saucepan, combine bourbon, broth and molasses; bring to a boil, remove from heat and set aside.

Butterfly (cut lengthwise almost all the way through) the pork loin. Lay open and pat flat.

Starting the center of the opened loin, butterfly again on the left side. Butterfly again on the right hand side, lay open and pat flat. Evenly spread stuffing over loin.

Roll the loin up, like a jelly roll, and tie securely at 2-3 inch intervals with kitchen twine; place in a shallow roasting pan, sprinkle with the tablespoon of thyme and pour bourbon mixture over.

Roast 40 minutes (about 20 minutes per pound), basting occasionally with bourbon glaze, until internal temperature on a thermometer reads 145 degrees F.

Remove roast from oven; let rest about 10 minutes.

Remove pork from pan, reserving the drippings; keep warm. Add cream and 1/4 teaspoon salt to pan drippings. Cook over medium-high heat, stirring constantly, until slightly thickened. Slice pork, removing twine as necessary, and arrange on serving platter. Serve with pan sauce.

Nutritional Information (Per Serving)
Calories:	262
Protein:	27 g
Sodium:	190 mg
Cholesterol:	70 mg
Fat:	9 g
Saturated Fat:	2 g
Carbohydrates:	17 g

Source: NPB

Roasted Pork Loin with Apples and Cinnamon

Serves: 6

Ingredients

2 pound boneless pork loin roast

1 tablespoon olive oil

1 teaspoon ground black pepper

1 teaspoon ground ginger, divided

1 teaspoon ground nutmeg, divided

1 teaspoon ground cinnamon, divided

1/2 cup dry white wine

1/4 cup honey

1 tablespoon lemon juice

2 apples, cored, peeled and sliced into wedges

Directions

Rub pork loin with olive oil, pepper and 1/2 teaspoon each ginger, nutmeg and cinnamon. In a small bowl, stir together the other half of the spices with the wine, honey, lemon juice and apple wedges.

Roast pork in shallow pan in a 350 degrees F. oven for 40 minutes (20 minutes per pound), until internal temperature on a thermometer reads 145 degrees F.

Remove roast from oven; let rest about 10 minutes.

Meanwhile, simmer apple mixture in a small saucepan until apples are tender; stir in any pork roast juices. Serve sliced roast with apples and sauce.

Nutritional Information (Per Serving)
Calories:	320
Protein:	33 g
Sodium:	190 mg
Cholesterol:	85 mg
Fat:	11 g
Saturated Fat:	3 g
Carbohydrates:	19 g

Source: NPB

Coriander and Cumin Roasted Rack of Pork with Five Spice Pumpkin Puree and a Chile, Pumpkin Seed and Cilantro Salad

Serves: 8

Ingredients

1 (8-rib) Pork Loin Rack of Pork, center cut, chine bone removed and Frenched

1 tablespoon coriander seed, whole

1 tablespoon cumin seed

2 teaspoons kosher salt

1 teaspoon sugar

1 teaspoon chipotle chile powder

Directions

If desired, using a mortar and pestle, slightly crush coriander seed. Combine coriander seed, cumin, salt, sugar and chipotle chile powder in small bowl or dish; set aside.

Cut 4 long pieces of plastic wrap. Place 1 piece horizontally on work surface and the remaining 3 pieces vertically on the first piece. Place pork rack on center of plastic wrap.

Sprinkle and rub spice mixture evenly over surface of pork rack. Wrap tightly in the plastic wrap.

Place on a tray or shallow pan and refrigerate for 8 to 12 hours.

Pre-heat oven to 350F.

Unwrap pork and place on rack in shallow roasting pan with bones facing up. Roast in preheated oven for 1 to 1-1/2 hours (about 20 minutes per pound) or until internal temperature on a thermometer reads 145F.

Remove roast from oven. Loosely cover with foil and let rest about 10 minutes.

Carve between rib bones to serve. To Plate:

Spoon pumpkin purée on plates and top with carved pork chops and cilantro salad; sprinkle with pepitas.

Nutritional Information (Per Serving)
Calories:	560
Protein:	41 g
Sodium:	620 mg
Cholesterol:	120 mg
Fat:	37 g
Saturated Fat:	12.5 g
Dietary Fiber:	6 g
Carbohydrates:	18 g

Source: Recipe courtesy of Chef Michael Symon, on behalf of The National Pork Board

Spinach-Stuffed Pork Roast

Yield: 15 servings

Ingredients

4-5 pound boneless double pork loin roast pork, rolled and tied

1/4 cup fresh mushrooms, chopped

1/4 cup onion, chopped

1/4 cup red bell pepper , chopped

1 tablespoon vegetable oil

1/2 10-oz package frozen chopped spinach, thawed

1 cup soft breadcrumbs

Directions

Untie roast and set aside. For stuffing, in skillet cook mushrooms, onion and red pepper in hot oil till onion is tender. Stir in remaining ingredients. Spread stuffing over one loin to within one inch of edges. Top with remaining loin. Tie securely with string. Place roast in shallow roasting pan.

Roast in a 350 degree F. oven for 1 1/4-1 1/2 hours, until internal temperature on a thermometer reads 145 degrees F. Remove roast from oven; let rest about 10 minutes before slicing to serve.

Nutritional Information (Per Serving)
Calories:	181
Protein:	26 g
Sodium:	118 mg
Cholesterol:	66 mg
Fat:	7 g
Saturated Fat:	2 g
Carbohydrates:	10 g

Source: NPB

Fruit-Stuffed Pork Loin with Dijon-Garlic Crust

Serves: 8

Ingredients

1 boneless top loin pork roast, about 2 1/2 pounds

3 ounces dried apricots, (about 14)

5 ounces dried plums, about 16, pitted (prunes)

1/4 cup Dijon-style mustard

1/4 teaspoon garlic powder

1/4 teaspoon freshly ground black pepper

2 carrots, peeled and cut into 1-inch chunks

2 ribs celery, trimmed and cut into 1-inch chunks

1 medium onion, cut into 1-inch chunks

1 cup dry white wine

Directions

Arrange an oven rack one-third up from the bottom of the oven. Preheat the oven to 350 degrees F.

Stand the roast on its end and insert a thin-bladed knife down the center of the roast lengthwise, creating a tube-like opening. Stuff the length of the roast with the dried fruit, stacking a piece of apricot on top of a prune as you stuff it. (If necessary, cut a slit at the other end of the roast and stuff half the fruit from one side of the roast and half the fruit from the other side.)

In a small bowl combine the mustard with the garlic powder and pepper. Rub the roast all over with the mustard mixture.

Arrange the carrots, celery, and onion in the bottom of a 9-by-13-inch baking pan. Place the roast on top of the vegetables. Pour the wine over top and add up to 1/2 cup water to the pan. (The liquid should cover the bottom of the pan but be below the bottom of the roast.)

Roast the pork, uncovered, for 40-50 minutes, or until an instant-read thermometer registers 145 degrees F. (Insert the thermometer into the meat portion of the roast, keeping the tip away from the fruit.)

Remove from the oven, transfer the roast to a carving board, tent loosely with foil, and let rest about 10 minutes. (Discard the vegetables and liquid in the pan.)

Nutritional Information (Per Serving)
Calories:	228
Protein:	28 g
Sodium:	148 mg
Cholesterol:	70 mg
Fat:	6 g
Saturated Fat:	1 g
Dietary Fiber:	2 g
Carbohydrates:	19 g

Source: NPB

Pumpkin Soup

Makes: 8 servings

Ingredients

4 cups low-sodium vegetable broth, divided

4 cups pumpkin purée (canned or fresh) (butternut squash may be substituted)

1 cup finely chopped onion

1 clove garlic

1 tsp. fresh thyme, chopped

Salt and freshly ground pepper to taste

2 Tbsp. light whipping cream (optional)

1 tsp. fresh parsley, chopped

Nutmeg (optional)

Directions

In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.

Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)

Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.

Nutritional Information (Per Serving)
Calories:	71
Protein:	3 g
Sodium:	284 mg
Fat:	1 g
Saturated Fat:	1 g
Dietary Fiber:	0 g
Carbohydrates:	16 g

Source: AICR

Simple Veggie Skewers

Yield: 12 appetizers

Ingredients

1 medium-small zucchini squash

12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)

12 small whole fresh mushrooms

12 pitted jumbo black olives

12 cherry or grape tomatoes

12 wooden skewers (6-inches each)

1/2 cup light ranch salad dressing (optional)

Directions

Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.

Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.

Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.

Nutritional Information (Per Serving)
Calories:	58
Protein:	5 g
Sodium:	138 mg
Cholesterol:	7 mg
Fat:	2.8 g
Dietary Fiber:	1 g
Carbohydrates:	2 g
Exchanges:	1/2 Vegetable, 1/2 Medium-Fat Meat

Source: The Complete Diabetes Prevention Plan

Shredded Pork With Roasted Tomatoes & Chipotle Pepper

Makes: 32 appetizers.

Ingredients

Seasoned Pork:

2 pounds pork shoulder roast or 1-1/2 pounds boneless, cut into 3-inch chunks

1 small white onion, quartered

2 cloves garlic, peeled and coarsely chopped

1 teaspoon salt Roasted Tomato and Chipotle Sauce:

2 pounds plum tomatoes

1-1/2 teaspoons canola oil , plus additonal oil for roasting tomatoes

1 small onion, thinly sliced

2 cloves garlic, minced

6 ounces Mexican chorizo, cooked and drained

1/2 teaspoon ground cloves

1/2 teaspoon cinnamon

2 teaspoons dried thyme

1-1/2 ounces chipotle chiles in adobo sauce, pureed

salt, to taste

32 small fried corn tortillas

1/2 cup crema (Mexican cream)

1 ripe avocado, cut up

Directions

Place pork, onion and garlic in 2-quart saucepot; cover completely with water and bring to a rolling boil. Reduce heat and simmer for 1-1/2 hours or until meat is tender. Drain meat (discard garlic and onion). When cool enough to handle, remove bones, shred pork and store in refrigerator until ready to use. Cut tomatoes in half and discard stems and seeds. Place in shallow pan and brush with oil. Roast in 375 degrees F oven 20 to 30 minutes or until tomato skins slip off easily. Discard skins and chop tomatoes.

Heat oil in medium skillet. Cook and stir onion and garlic over medium-high heat 3 minutes or until tender. Stir in tomatoes, cover, reduce heat and simmer 5 minutes or until tomatoes are very saucy. Add remaining sauce ingredients and shredded pork and simmer 2 to 3 more minutes or until mixture is well blended and heated through.

Serve hot meat mixture on tostaditas with crema and avocado.

Nutritional Information (Per Serving)
Calories:	100
Protein:	6 g
Sodium:	115 mg
Cholesterol:	20 mg
Fat:	7 g
Saturated Fat:	2 g
Carbohydrates:	4 g

Source: NPB

Roasted Red Pepper Dip

Yield: 96 (1 tsp servings)

Ingredients

8 oz nonfat sour cream alternative

1 (7oz) jar roasted red peppers, drained

4 oz nonfat cream cheese

1 clove garlic

1 tbsp fresh basil leaves

1/2 tsp dried oregano leaves

Wheat Thins ® reduced fat crackers

Directions

In food processor or electric blender, add all ingredients except crackers.

Process just until red peppers are finely chopped. Pour into bowl.

Chill at least 1 hour. Serve as a dip with crackers.

Nutritional Information (Per Serving)
Calories:	5.9
Protein:	.2 g
Sodium:	6 mg
Cholesterol:	0 mg
Fat:	.4 g
Carbohydrates:	.3 g
Exchanges:	.1 fat

Source: Culinary Cybercity and Wheat Thins

White Bean Dip

Yield: 4 servings

Serving Size: 1/4 of recipe

Ingredients

Nonstick cooking spray

1/2 cup chopped onions

2 garlic cloves, minced

1 can (15 ounces) cannellini beans, drained and rinsed

1/2 teaspoon chopped fresh sage

1 teaspoon balsamic vinegar

1 tablespoon water

1/8 teaspoon salt

1/8 teaspoon pepper

Directions

Place a medium skillet over medium heat and coat it with nonstick cooking spray. Add the onions and cook until they're soft and translucent, about 1 minute.

Add the garlic and continue to cook for about 30 seconds.

Place the beans in a food processor and add the cooked onions and garlic, sage, vinegar, water, salt, and pepper. Process until smooth (about 1 to 2 minutes).

Transfer the mixture to a bowl, cover it, and refrigerate it for 3 to 4 hours before serving.

Nutritional Information (Per Serving)
Calories:	65
Protein:	3 g
Sodium:	161 mg
Cholesterol:	0 mg
Carbohydrates:	12 g
Exchanges:	1/2 Starch, 1/2 Very Lean Meat

Source: Diabetes Cookbook for Dummies

Author: Alan Rubin

Artichoke Dip

Servings: 14; 2 tablespoons per serving

Ingredients

9-ounce package frozen no-salt-added artichoke hearts, thawed, drained

4 ounces fat-free or low-fat cream cheese, room temperature

1/2 cup plain nonfat or low-fat yogurt

1/4 cup thinly sliced green onions (green part only)

1-1/2 teaspoons cream sherry

1 teaspoon salt-free Italian herb seasoning

1/8 teaspoon salt

Directions

Blot artichokes dry on paper towels. Chop into small pieces.

In medium bowl, whisk together remaining ingredients, blending well. Stir in artichokes.

Cover and refrigerate for at least 1 hour to allow flavors to blend.

Stir before serving.

Nutritional Information (Per Serving)
Calories:	20
Protein:	2 g
Sodium:	79 mg
Carbohydrates:	3 g
Exchanges:	1/2 Low-Fat meat

Source: The New American Heart Association Cookbook

Toasted Onion Dip

Serving size: 1 teaspoon

Ingredients

1/2 cup plain yogurt

1/2 cup low-fat sour cream

2 tablespoons dried onion soup mix *

1 tablespoon Dijon-style mustard

* (or about 1/2 of 1-ounce package dried onion soup mix)

Directions

In medium bowl stir together yogurt, sour cream, onion soup mix, Dijon-style mustard. Mix well.

Nutritional Information (Per Serving)
Calories:	15
Protein:	1 g
Sodium:	100 mg
Cholesterol:	5 mg
Carbohydrates:	2 g

Source: NPB

Holiday Appetizer Meatballs

Yield: 7 dozen meatballs.

Serving size: 7 meatballs.

Ingredients

2 pounds lean ground pork

1 cup ice water

1/4 cup soy sauce

1/4 teaspoon freshly ground black pepper

Directions

Heat oven to 375 degrees F.

With hands or wooden spoon mix pork, water, soy sauce and pepper thoroughly in large bowl.

Shape into 3/4-inch balls (mixture will be fairly soft and balls will not be perfect).

Arrange closely together in single layer on ungreased shallow baking pan, like a jelly-roll pan.

Bake for 20-30 minutes.

Remove from pan, and serve immediately with a dipping sauce, like your favorite salad dressings or choose from the suggestions below.

Use toothpicks to skewer meatballs to dip. Or remove from pan, cool, cover and freeze or refrigerate. Serve cold or reheated.

Nutritional Information (Per Serving)
Calories:	200
Protein:	13 g
Sodium:	390 mg
Cholesterol:	55 mg
Fat:	16 g
Carbohydrates:	1 g

Source: NPB

Creamy Spinach Dip

Yield: 16 servings

Serving Size: 2 tablespoons.

Ingredients

1 (10 oz.) package frozen chopped spinach, thawed and drained very well

1-1/2 cups low-fat sour cream

2 tablespoons red wine vinegar

2 tablespoons minced mint

2 garlic cloves, minced

1/2 cup minced water chestnuts

1/4 teaspoon cayenne pepper

Salt and pepper to taste

Directions

1. Prepare the spinach and set aside.

2. In a medium bowl, combine the sour cream, vinegar, mint, garlic, water chestnuts, cayenne pepper, salt, and pepper. Add the spinach and mix well. Cover and refrigerate for 1 hour before serving.

Nutritional Information (Per Serving)
Calories:	33
Protein:	2 g
Sodium:	27 mg
Cholesterol:	7 mg
Fat:	2 g
Dietary Fiber:	1 g
Sugars:	1 g
Carbohydrates:	3 g
Exchanges:	1/2 Carbohydrate

Source: The Diabetes Food and Nutrition Bible

Bacon and Mushroom Bite-Size Quiche

Cooking For Your Health

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