Dr. Susan Mitchell's Nutrition and Health Center: Entree Recipes on wdbo.com

Underwritten by: Linda J. Neuman, CPA | Aggressive Appliances | Dairy Council of Florida

Savory Entrees
Tired of fast food? Here are some wholesome dishes that would be great for lunch or dinner!

Roasted Corn with Zesty Red Pepper Sauce

Serves: 8 - 10
Cook: 30 minutes, and 30 minutes to cool

5 - 6 ears Corn, yellow, in husk
1 cup Red pepper, roasted & pureed
1 cup Cottage cheese, low fat
1 tbs Cumin seed, toasted & ground fine
1 tsp Blackening spice
1/4 cup Lime juice, fresh (2 each)
1 tsp Salt
1 tbs Chipotle Tabasco

Steps to Cook Corn
1. Wash corn in husk in cold water.
2.Place corn in husk on baking sheet.
3.Roast for 30 minutes at 425 degrees.
4.Cool to room temperature for 30 minutes.
5.Peel off husk and all silk strands.
6.Stand corn on its end and cut off the corn kernels.

Watch this how-to for grilling corn.

Steps to Make Red Pepper Sauce
1. Prepare fresh roasted and peeled peppers or use a drained jar of pimientos.
2. Place all ingredients in a blender or food processor. Blend until smooth.
3. Store in the refrigerator until ready to use.

Notes: This recipe serves as an excellent dip for artichokes and grilled vegetables, a sauce for grilled chicken and fresh fish or a dressing over a tossed greens salad.

For an extra rustic touch, shuck the corn and then caramelize it on the grill before cutting off the kernels.

Recipe Courtesy of Seasons 52. Reprinted with permission by Chef Cliff Pleau.

Red Snapper with Gazpacho Salsa

Makes: 4 servings
Prep: 15 minutes
Cook: 7 minutes

3 plum tomatoes, seeded and cut into 1/4-inch pieces
1 yellow pepper, seeded and cut into 1/4-inch pieces
1 small rib celery, cut into 1/4-inch pieces
1/2 cucumber, seeded and cut into 1/4-inch pieces
1/2 small red onion, minced
1/2 teaspoon salt
1/2 teaspoon black pepper
1 1/2 tablespoons extra virgin olive oil
1 tablespoon white wine vinegar
2 red snapper fillets (about 9ounces each) cut in half on the diagonal
2 tablespoons Wondra flour

1. Stir together tomatoes, yellow pepper, celery, cucumber, onion, 1/4 teaspoon each of the salt and black pepper, the olive oil and vinegar; set aside.

2. Sprinkle fish with remaining 1/4 teaspoon each salt and pepper. Place flour on plate. Dip flesh side of fish (not skin) in flour, shaking off excess. Heat a large nonstick skillet over medium-high heat. Coat pan generously with nonstick cooking spray. Add fish to pan, flesh-side down, and cook 3 minutes. Flip and cook an additional 4 minutes or until fish flakes easily. Remove fish to serving platter and keep warm.
3. Meanwhile, heat a medium-size skillet over medium-high heat and add tomato mixture to pan. Cook 4 minutes, stirring often. Serve salsa with fish immediately.

Per serving: 218 calories; 7 g fat (1 g sat.); 28 g protein; 10 g carbohydrate; 2 g fiber; 385 mg sodium; 47 mg cholesterol

Three-Bean Veggie Chili

1 tablespoon olive oil
1 medium-size onion, chopped
2 cloves garlic, peeled and chopped
3 tablespoons chili powder
2 organic sweet bell peppers, cored and diced
1 organic medium-size zucchini, trimmed and diced
1 can (14 1/2 ounces) organic fire-roasted diced tomatoes, such as Muir-Glen
1 can (8 ounces) organic no-salt-added tomato sauce
1/4 cup ketchup
1/2 teaspoon dried oregano
1 can (15 ounces) organic black beans, drained and rinsed
1 can (15 ounces) organic small white beans, drained and rinsed
1 can (15 ounces) organic red kidney beans, drained and rinsed
Organic grated cheddar cheese (optional)

1. Heat oil in a large nonstick pot over medium heat. Add onion, garlic and chili powder and cook 3 minutes.

2. Add peppers and zucchini and continue to cook 5 minutes, stirring occasionally.
3. Stir in tomatoes, tomato sauce, ketchup and oregano. Cook 8 minutes.
4. Gently stir in the beans. Cover pot and continue to cook 3 minutes. Serve with organic grated cheese, if desired.

Per cup 203 calories; 4 g fat (0 g sat.); 11 g protein; 39 g carbohydrate; 12 g fiber; 678 mg sodium; 0 mg cholesterol

Chicken Curry & Brown Basmati Rice

Makes: 6 servings
Prep: 15 minutes
Cook: 10 minutes
Bake: 350 degrees for 45 mins

1 tablespoon vegetable oil
11/2 pounds boneless, skinless chicken thighs, cut into 1-inch pieces
1/4 teaspoon salt
1 medium onion, chopped
1 tablespoon chopped fresh ginger root
2 teaspoons curry powder
11/2 cups reduced-sodium chicken broth
1 can (15 ounces) chickpeas, drained and rinsed
1/2 cup golden raisins
3 cups cooked brown basmati rice
2 small sweet red peppers, seeded and sliced
1/4 cup sliced almonds

1. Heat oven to 350 degrees. Coat a 13 x 9 x 2-inch baking dish with nonstick cooking spray.
2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and saute for 5 minutes, turning after 3 minutes. Season with 1/8 teaspoon of the salt. Remove from skillet and keep warm.

3. Add onion and ginger to skillet and cook for 3 minutes, stirring occasionally. Add curry and cook 1 minute. Add broth and remaining 1/8 teaspoon salt to skillet. Bring to a simmer and add chickpeas, raisins and chicken. Simmer for 1 minute.
4. Evenly spoon cooked rice into prepared dish. Spoon chicken curry mixture over top. Scatter peppers over curry. Cover with foil. Bake, covered, at 350 degrees for 30 minutes. Uncover and scatter almonds over peppers. Bake, uncovered, for 15 additional minutes. Cool slightly before serving.

Per serving 297 calories; 7 g fat (1 g sat.); 10 g protein; 51 g carbohydrate; 7 g fiber; 353 mg sodium; 7 mg cholesterol

Teriyaki Salmon with Glazed Broccoli Salad

Makes: 4 servings
Prep: 15 minutes
Cook: 14 minutes
Broil: 8 minutes

2 tablespoon honey
2 tablespoons low-sodium teriyaki sauce
1 tablespoon rice wine vinegar
4 scallions, trimmed and thinly sliced
2 garlic cloves, minced
1/2 cup sliced almonds
1 bunch broccoli (about 1Â½ pounds), cut into flowerets and stalks peeled and cut into 1/4-inch coins
4 salmon fillets, about 4 ounces each
2 teaspoons cornstarch

1. In a small bowl, stir together honey, teriyaki sauce, vinegar, scallions and garlic; divide in half and set aside.
2. Adjust oven rack so that it is 6 inches from heating element and heat broiler. Line a rimmed baking sheet with aluminum foil and set aside.
3. Heat a large nonstick skillet over medium-high heat and toast almonds for 6 minutes or until lightly browned. Remove almonds from skillet and set aside; carefully wipe out skillet.

4. Place 1/4 cup water in skillet and reduce heat to medium-low. Add broccoli to skillet and cook, covered, for 7 to 8 minutes or until bright green and tender.
5. While broccoli is cooking, place salmon on prepared baking sheet and brush with half of teriyaki mixture. Broil salmon about 5 to 8 minutes or until top is browned and the interior temperature reaches 120Â° on an instant read thermometer.
6. Stir cornstarch into remaining half of teriyaki mixture. Uncover broccoli and pour teriyaki mixture into skillet. Bring to a simmer and cook, stirring, for 4 minutes or until sauce has reduced to a thick glaze. Stir in almonds and serve with salmon.

Per serving 332 calories; 14 g fat (2 g sat.); 30 g protein; 25 g carbohydrate; 6 g fiber; 239 mg sodium; 62 mg cholesterol

Panko-Crusted Eggplant Parmesan

Eggplant
3/4 cup panko Japanese bread crumbs
1/4 cup grated Parmesan cheese
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
3 egg whites
1 large eggplant, about 1 1/2 pounds, cut into 1/2-inch slices (about 16 slices)

Sauce and Pasta
4 cloves garlic, peeled and sliced
2 cans (14 1/2 ounces each) no-salt-added diced tomatoes
1 1/2 teaspoons dried oregano
1/2 teaspoon salt
1/4 teaspoon red pepper flakes
1/2 cup fresh basil
1/2 cup shredded part-skim mozzarella
1/2 pound angel hair pasta, cooked following package directions

1. Eggplant: Heat oven to 400 degrees. Place a large rack on a baking sheet and spray with nonstick cooking spray.
2. In a pie plate, mix together panko, Parmesan cheese, oregano, salt and pepper. In a second pie plate, lightly whisk egg whites.

3. Dip each slice of eggplant into egg whites and then into panko mixture, coating both sides. Place eggplant on prepared baking rack. Bake at 400 degrees for 45 minutes, until browned and tender.
4. Sauce: While eggplant is baking, make sauce. Coat a medium-size nonstick skillet with nonstick cooking spray and place over medium heat. Cook garlic until lightly browned, about 3 minutes, stirring occasionally. Add tomatoes, oregano, salt and red pepper flakes. Simmer, stirring occasionally, for 10 minutes. Tear basil into bite-size pieces and stir in.
5. Overlap eggplant slices slightly on the baking sheet, making four piles. Spoon sauce evenly over each portion (reserve a quarter of it for serving) and evenly sprinkle with mozzarella cheese. Bake an additional 10 minutes.
6. Serve eggplant with cooked pasta and reserved sauce.

Per Serving 416 calories; 6 g fat (3 g sat.); 21 g protein; 72 g carbohydrate; 10 g fiber; 856 mg sodium; 12 mg cholesterol

Black Bean Chili Burger

Makes: 6 servings
Prep Time: 10 minutes
Cook time: 2 minutes
Broil Time: 3 minutes

1 tablespoon chili powder
1 teaspoon garlic powder
1/2 teaspoon ground cumin
1 pound ground sirloin
1 can (15.5 ounces) black beans, drained and rinsed
1/2 cup minced red onion
1/3 cup plus 3 tablespoons medium salsa
1/2 teaspoon salt
1/2 teaspoon black pepper
6 multigrain seeded hamburger buns
1/2 cup light mayonnaise
1 avocado, peeled, pitted and sliced

1. Heat grill or grill pan to mediumhigh. Heat broiler. Combine chili powder, garlic powder and cumin in a small nonstick skillet. Cook over medium-high heat for 2 minutes, until fragrant. Remove from heat.
2. In a large bowl, stir together the sirloin, black beans, spice mixture, red onion, 1/3 cup of the salsa, the salt and pepper. Transfer to a food processor and pulse until texture is slightly smooth and about half of the beans have been mashed. Return to bowl and divide into 6 hamburger patties.

3. Coat burgers with nonstick cooking spray. Grill 4 minutes, then flip over and grill another 4 minutes or until instant read thermometer inserted into thickest part of burger registers 140 degrees.
4. Meanwhile, toast buns under broiler for 3 minutes, turning once. In a small bowl, stir together remaining 3 tablespoons salsa and the mayonnaise. Spread each bun with some of the salsa mayo. Add a burger and a few avocado slices and serve.

Per serving 363 calories; 15 g fat (3 g sat.); 23 g protein; 38 g carbohydrate; 7 g fiber; 801 mg sodium; 44 mg cholesterol

Chicken Satay Skewers with Mango Relish

Makes: 6 servings
Prep Time: 10 minutes
Grill time: 10 minutes

1/3 cup satay sauce (such as Thai Kitchen)
4 tablespoons lime juice
1/2 teaspoon salt
1/2 teaspoon black pepper
2 pounds chicken tenders
1 bunch scallions
3 large, ripe mangoes, peeled and flesh cut into 1/4-inch cubes
1/3 cup finely chopped red onion
1 tablespoon vegetable oil

1. Heat gas grill to medium-high or prepare charcoal grill with medium-hot coals.
2. Combine satay sauce, 2 tablespoons lime juice and 1/4 teaspoon each salt and pepper.
3. Thread tenders onto skewers; brush each with satay sauce. Grill skewers for 5 minutes per side or until chicken is cooked through. Grill scallions for last 3 minutes of cook time.
4. Meanwhile, stir together remaining 2 tablespoons lime juice, 1/4 teaspoon each salt and pepper, mangoes, red onion and vegetable oil in a bowl.

5. Remove chicken and scallions from grill and thinly slice scallions. Stir half of scallions into mango relish and sprinkle remaining half over meat. Serve skewers with relish.

Broiler Method: Heat broiler. Coat a broiler pan with cooking spray. Brush chicken with sauce; broil 5 minutes per side. Broil scallions for final 3 minutes of cook time. Proceed from Step 4 above.

Per serving 264 calories; 5 g fat (1 g sat.); 36 g protein; 20 g carbohydrate; 2 g fiber; 296 mg sodium; 88 mg cholesterol

Sausage & Pepper "Hero"

Makes: 4 servings
Prep Time: 15 minutes
Roast at: 400 degrees for 1 hour

1/2 pound hot Italian turkey sausage, cut into 1/2-inch coins
2 green bell peppers, seeded, cored and cut into 1/2-inch strips
2 sweet red peppers, seeded, cored and cut into 1/2-inch strips
1 large sweet onion, peeled and cut into 1/2-inch slices
1 large baking potato, peeled and cut into 1/2-inch pieces
4 teaspoons olive oil
1 teaspoon dried Italian seasoning
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons balsamic vinegar
4 frankfurter rolls, toasted

1. Heat oven to 400 degrees. Spray a large roasting pan with nonstick cooking spray. Place sausage in the pan and roast for 15 minutes.

2. Place peppers, onion and potato in a large bowl. Toss with olive oil, Italian seasoning, salt and pepper. Add vegetables to the roasting pan and stir to combine with sausage. Roast for an additional 45 minutes, stirring twice, until vegetables are tender. Remove from oven and stir in vinegar.
3. To serve, spoon 1 generous cup of sausage and peppers over each toasted bun.

Per serving 350 calories; 11 g fat (3 g sat.); 18 g protein; 46 g carbohydrate; 5 g fiber; 683 mg sodium; 40 mg cholesterol

Grilled Mango BBQ Pizza

Makes: 8 slices
Prep Time: 10 minutes
Grill Time: 12 minutes

1 pound frozen pizza dough, thawed
1/2 cup bottled barbecue sauce
1 cup shredded Monterey Jack cheese
3 ounces Canadian bacon, cut into strips
1/2 mango, thinly sliced

1. Heat gas grill to medium or prepare charcoal grill with medium-hot coals.
2. Coat a 12-inch perforated pizza pan with nonstick cooking spray. Roll dough out to a 12-inch circle. Place on prepared pizza pan. Put on grill rack and close lid of grill. Grill for 5 minutes. Check bottom of pizza. If getting too dark lower heat to medium-low.
3. Open grill. Spread dough with barbecue sauce and sprinkle evenly with the cheese. Scatter the Canadian bacon and mango slices over the top.

4. Grill for 5 to 7 minutes more, until crust is lightly browned and cheese is melted.
5. Gently slide pizza onto a cutting board.
6. Allow pizza to cool slightly before cutting into slices.

Per serving 227 calories; 7 g fat (3 g sat.); 10 g protein; 35 g carbohydrate; 1 g fiber; 558 mg sodium; 19 mg cholesterol

Spicy Sloppy Joes

Makes: 6 sandwiches
Prep Time: 10 minutes
Slow-Cook Time: 18 minutes

1 pound lean (90%) ground beef
1/2 small onion, finely chopped
1/2 small green pepper, finely chopped
1 can (8 ounces) no-salt-added tomato sauce
2 tablespoons ketchup
1 tablespoon distilled white vinegar
11/2 teaspoons Worcestershire saucev 2 teaspoons sugar
1/4 teaspoon hot sauce
6 whole-wheat English muffins, toasted
Prepared cole slaw and pickles (optional)

1. Spray a large skillet with nonstick cooking spray. Crumble in ground beef; add onion and green pepper. Cook over medium heat for 8 minutes. Stir occasionally.

2. Add tomato sauce, ketchup, vinegar, Worcestershire, sugar and hot sauce. Mix well, breaking up beef with a wooden spoon. Simmer on medium-low, uncovered, for 10 minutes, stirring occasionally.
3. Spoon equal portions of meat mixture onto English muffins and serve with cole slaw and pickles on the side, if desired.

Per serving 271 calories; 5 g fat (2 g sat.); 22 g protein; 34 g carbohydrate; 5 g fiber; 459 mg sodium; 47 mg cholesterol

Pork Goulash

Makes: 6 servings
Prep Time: 15 minutes
Slow-Cook Time: 3 and 1/2 hours on HIGH; 5 hours on LOW

1 boneless pork loin roast (about 1 3/4 pounds), trimmed and cut into1/2-inch pieces
3 medium-size parsnips, peeled and cut into 1/2-inch coins
2 large carrots, peeled and cut into 1/2-inch coins
1 large onion, chopped
4 tablespoons sweet paprika
2 cups low-sodium chicken broth
1/2 pound green beans, trimmed and cut into 1-inch pieces
1/2 cup reduced-fat sour cream
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 teaspoon black pepper

1. Place pork, parsnips, carrots and onion in slow cooker. Sprinkle with 2 tablespoons of the paprika; stir to coat. Pour in broth. Cover and cook on HIGH for 3 hours or LOW for 41/2 hours.
2. Add green beans; cook 30 minutes.
3. In a small bowl, blend remaining 2 tablespoons paprika, sour cream, cornstarch, salt and pepper. Stir into slow cooker bowl until thickened.

Per serving 274 calories; 6 g fat (3 g sat.); 34 g protein; 21 g carbohydrate; 6 g fiber; 678 mg sodium; 85 mg cholesterol

Teriyaki Tuna and Soba Noodles

Makes: 4 servings
Prep Time: 15 minutes
Marinate Time: 15 minutes
Cook Time: 10 minutes

1/4 cup reduced-sodium teriyaki sauce
2 tablespoons rice vinegar
1 tablespoon chopped fresh ginger
1 teaspoon sugar
2 cloves garlic, peeled and chopped
4 U.S. Pacific-caught tuna steaks, about 6 ounces each
6 ounces soba noodles
1/2 pound sugar snap peas, strings removed
1 sweet red pepper, seeded and thinly sliced
2 scallions, thinly sliced
Additional teriyaki sauce for noodles, optional

1. In a small bowl, stir together teriyaki sauce, vinegar, ginger, sugar and garlic. Reserve 3 tablespoons for the noodles. Marinate tuna in the remaining teriyaki sauce mixture for 15 minutes.

2. Prepare soba noodles following package directions, adding snap peas during the last 3 minutes of cooking. Drain and place in a medium-size bowl. Toss with red pepper slices and reserved teriyaki sauce mixture. Let stand at room temperature.
3. Coat a grill pan with nonstick cooking spray and heat over medium-high heat. Grill tuna for 3 minutes. Turn and grill for an additional 2 minutes for medium doneness. Serve with soba noodles and garnish with scallions. Toss noodles with additional teriyaki sauce, if desired.

Per serving 389 calories; 2 g fat (1 g sat.); 47 g protein; 44 g carbohydrate; 3 g fiber; 730 mg sodium; 80 mg cholesterol

Slow Cooker: Chicken and Bean Stew

Makes: 6 servings
Prep Time: 15 minutes
Slow Cook 3 1/2 hours on HIGH or 5 1/2 hours on LOW

1 pound boneless, skinless chicken thighs, trimmed
1 large onion, sliced
1 can (14.5 ounces) diced tomatoes with peppers, celery and onions (such as Hunt's), drained
3/4 cup low-sodium chicken broth
1/8 teaspoon cayenne
1/2 teaspoon salt
1/2 teaspoon black pepper
3/4 cup frozen corn
3/4 cup frozen lima beans
1 tablespoon Dijon mustard
4 cups prepared mashed potatoes (optional)

Stir together chicken, onion, tomatoes, broth, cayenne and 1 1/4 teaspoon each salt and pepper in slow cooker bowl. Cover and cook on HIGH for 3 hours or LOW for 5 hours.

Remove chicken from slow cooker and cut into 1-inch pieces. Return chicken to slow cooker and stir in remaining 2 1/4 teaspoon each salt and pepper, frozen corn and lima beans (no need to thaw) and the mustard. Cook 30 minutes more. Serve with mashed potatoes, if desired.

Per serving 158 calories; 4 g fat (1 g sat.); 17 g protein; 12 g carbohydrate; 3 g fiber; 588 mg sodium; 74 mg cholesterol

Holiday Stir-Fry

Makes: 6 servings
Prep Time: 15 minutes
Bake at 400 degrees for 30 minutes

1. In a small bowl, make a sauce by combining 6 tablespoons reduced-sodium soy sauce, 2 tablespoons ketchup, 2 tablespoons white-wine vinegar, 2 tablespoons sugar, 1/2 cup chicken broth and 2 tablespoons cornstarch.

2. In another bowl, mix 2 tablespoons of the sauce with 2 cups of leftover beef or turkey (about 2 pounds), cut into strips. Marinate at room temperature for 30 minutes.

3. Heat 1 tablespoon vegetable oil in a large nonstick skillet over medium-high heat. Add 1 small sliced red onion and stir-fry 2 minutes. Add 1 medium cubed sweet potato and 1 large chopped sweet red pepper. Stir-fry 2 minutes.

4. Add 1/2 cup water, cover and cook for 6 to 8 minutes until potato is tender. Add remaining sauce and the marinated meat. Stir until thick (about 3 minutes).

Parmesan-crusted Chicken

Makes: 4 servings
Prep Time: 15 minutes
Bake at 400 degrees for 30 minutes

12 multigrain saltine crackers
1/4 cup grated Parmesan cheese
2 tablespoons finely chopped fresh parsley
1/2 teaspoon dried basil
1/2 teaspoon paprika
1/4 teaspoon each salt and black pepper
1/4 cup buttermilk
4 boneless, skinless chicken breasts (about 1 1/2 pounds)

Heat oven to 400 degrees

1. Place baking rack on a baking sheet; set aside. Place crackers in a large resealable storage bag and crush with a rolling pin. Add Parmesan, parsley, basil, paprika, salt and pepper to bag; shake to combine. Pour crumbs into shallow pie plate; set aside.
2. Place buttermilk in a shallow pie plate. Dip chicken in the buttermilk, then coat both sides of chicken in cracker mixture.

3. Place chicken on rack on baking sheet and bake at 400 degrees for 25 to 30 minutes or until internal temperature registers 160 degrees on an instant-read thermometer. Serve immediately.

Per Serving
253 calories
5 g fat (2 g sat.)
42 g protein
7 g carbohydrate
1 g fiber
440 mg sodium
104 mg cholesterol

Creamy Pasta & Chickpeas

Makes: 6 servings
Prep Time: 10 minutes
Cook: 18 minutes

1 pound asparagus, cut into 1-inch pieces
1 red pepper, chopped
1/2 teaspoon each salt and black pepper
8 ounces fiber-enriched penne pasta (such as Barilla Plus)
1 can (15.5 ounces) chickpeas, drained and rinsed
1 package (4.4 ounces) light, spreadable herb cheese (such as Boursin or light cream cheese or goat cheese)
Pinch nutmeg

1. Generously coat a medium-size nonstick saucepan with nonstick cooking spray; heat over medium-high heat. Add asparagus, red pepper and 1/4 teaspoon each salt and pepper to pot. Cook, stirring, for 6 minutes. Remove and keep warm.

2. Cook penne in boiling salted water for 12 minutes. Drain; reserving 1 cup pasta water. Return pasta to pot.

3. Over medium heat, stir in asparagus mixture, remaining 1/4 teaspoon each salt and pepper, chickpeas, cheese and nutmeg, adding reserved pasta water as needed to thin sauce.

Serve immediately.

Per Serving
280 calories
4 g fat (1 g sat.)
15 g protein
47 g carbohydrate
8 g fiber
553 mg sodium
6 mg cholesterol

Grilled Pork Chops & Peach-Plum Salsa

2 peaches, about 3/4 pound
3 plums, about 3/4 pound
1/2 cup chopped red onion
2 medium jalapenos, seeded and chopped
1/2 cup cilantro, chopped
2 tablespoons lime juice
1 tablespoon olive oil
1/4 teaspoon salt
4 rib pork chops, about 6 ounces each
1/8 teaspoon pepper
Cooked brown rice (optional)

Pit peaches and plums and finely chop. Place in a medium-size bowl. Add red onion, jalapenos, cilantro, lime juice, olive oil and 1/8 teaspoon of the salt. Stir to combine. Cover and refrigerate for at least 1 hour. Heat grill or broiler. Season pork chops with remaining 1/8 teaspoon salt and the pepper. Grill or broil for 5 minutes. Turn and grill for an additional 4 to 5 minutes or until internal temperature registers 155 degrees on an instant-read thermometer.

Serve the grilled pork chops with the salsa. Accompany with cooked rice, if desired.

Per Serving
386 calories
13 g fat (4 g sat.)
46 g protein
21 g carbohydrate
3 g fiber
384 mg sodium
130 mg cholesterol

Mexico City Beef & Bean Burritos

Makes: 6 servings
Prep Time: 10 minutes
Cook: 10 minutes
Microwave: 2 minutes

1/2 head iceberg lettuce
2 plum tomatoes
1 pound ground sirloin
2 teaspoons chili powder
1/2 teaspoon dried oregano
2 green peppers, chopped
1 small onion, chopped
1 can (15 ounces) fat-free refried beans
4 whole-grain burrito-size flour tortillas
3/4 cup reduced-fat shredded cheddar
1/3 cup light sour cream

1. Shred the lettuce (you will need 3 cups) and core and chop the tomatoes. Set aside. Coat a large nonstick skillet with nonstick cooking spray and heat over medium-high heat. Crumble in the sirloin and season with chili powder and oregano. Cook 3 minutes. Reduce heat to medium and add green peppers and onion. Cook an additional 7 minutes, until vegetables are softened (add 1/2 cup water if pan is dry).

2. Meanwhile, place refried beans in a bowl and microwave on HIGH power for 2 minutes, stirring halfway.
3. Spread a tortilla with 1/4 cup beans. Spoon 2/3 cup of the meat mixture in center of tortilla. Top with 2 tablespoons cheese, 2/3 cup lettuce and 1/4 cup tomato. Fold up tortilla, burrito-style; repeat, using all ingredients. Serve with sour cream.

Per Serving
462 calories
14 g fat (2 g sat.)
29 g protein
55 g carbohydrate
8 g fiber
999 mg sodium
57 mg cholesterol

Shrimp with Bean-Tomato Ragu

Makes: 4 servings
Prep Time: 15 minutes
Cook: 9 minutes

5 ounces uncooked whole- wheat angel-hair pasta
2 tablespoons olive oil
1 1/2 pounds large, frozen, shrimp, thawed, deveined
3/4 teaspoon lemon pepper
3 cloves garlic, chopped
1 can (15 ounces) white beans
1 pound cherry tomatoes, halved
1/2 teaspoon dried Italian seasoning
1/4 teaspoon crushed red pepper

1. Cook pasta following package directions. Drain and toss with 1 tablespoon of the olive oil. Keep warm.
2. While pasta is cooking, season shrimp with 1/2 teaspoon of the lemon pepper. Heat remaining tablespoon oil in a nonstick skillet over medium-high heat. Add shrimp and garlic; cook 4 minutes or until cooked through, turning once. Remove and keep warm.

3. Drain and rinse the beans and add to the skillet along with tomatoes, Italian seasoning, red pepper and the remaining 1/4 teaspoon lemon pepper. Cook 5 minutes over medium heat.
4. Serve the ragu over the pasta and shrimp.

Per Serving
458 calories
11 g fat (2 g sat.)
47 g protein
50 g carbohydrate
10 g fiber
644 mg sodium
259 mg cholesterol

Chicken Nuggets

Makes: 4 servings
Prep Time: 15 minutes
Broil: for 10 minutes

1 cup bread crumbs
1/2 teaspoon garlic powder
1/2 teaspoon dried thyme
1/4 cup Dijon mustard
1/3 cup light mayonnaise
1 1/2 pounds chicken tenders, cut into 1-inch pieces
3/4 pound green beans, washed, trimmed and steamed
1.Heat oven to broil. Coat baking rack with nonstick cooking spray. Place rack over baking sheet; set aside.
2. Stir together breadcrumbs, garlic powder and thyme in a pie plate; set aside. Stir together mustard and mayonnaise; set aside.
3. Remove 1/4 cup mustard mixture and brush each chicken piece with it; place in pie plate with breadcrumb mixture, spooning crumbs on top and pressing to adhere. Transfer to prepared baking rack; repeat with remaining pieces. Broil for 10 minutes or until cooked through. Serve with dipping sauce and green beans on the side.

Per Serving
397 calories
10 g fat (2 g sat.)
44 g protein
28 g carbohydrate
3 g fiber
842 mg sodium
106 mg cholesterol

Roast Chicken and Veggies

Makes: 4 servings
Prep Time: 15 minutes
Roast: at 400 degrees for 1 hour, 10 minutes

1 lemon
1 whole chicken (about 3 1/4 pounds)
2 cloves garlic, minced
6 sprigs fresh tarragon
1 teaspoon salt
1/2 teaspoon of black pepper
2 teaspoons olive oil
12 ounces baby potatoes, quartered
1 pound asparagus, ends trimmed and cut into 2-inch lengths
3 leeks, cleaned and sliced

1.Heat oven to 400 degrees.
2. Grate lemon peel and set zest aside; cut lemon into quarters. Seperate skin from breasts of chicken. Under skin, spread lemon zest, garlic and two of the tarragon sprigs. Season outside and cavity of chicken with 1/2 teaspoons of the salt and 1/4 teaspoon of the pepper. Place lemon quarters and the remaining tarragon sprigs in cavity. Place chicken in center of a large roasting pan. Roast on lower shelf at 400 degrees for 30 minutes.
3. Toss potatoes, 1 teaspoon of the olive oil, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper in a medium-size bowl. Coat seond large roasting pan with nonstick spray; add potatoes. After chicken has roasted for 30 minutes, add potatoes to top shelf; roast both 15 minutes longer.

4.Combine asparagus, leeks, remaining 1 teaspoon oil, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper in a medium-size bowl; toss to coat.
5.After potatoes have roasted for 15 minutes, add asparagus mixture to pan; roast chicken and vegetables 25 minutes longer, stirring once. Chicken is done when internal temperature measures 165 degrees on an instant-read thermometer inserted in the thigh meat.
6.Let rest 10 minutes before carving. Remove and discard skin before serving.

Per Serving
404 calories
13 g fat (3 g sat.)
45 g protein
28 g carbohydrate
5 g fiber
708 mg sodium
117 mg cholesterol

Cheesy Broccoli and Tomato Strata

Makes: 4 servings
Prep Time: 30 minutes
Cook Time: 40 minutes

1 1/2 cups (6 ounces) frozen broccoli florets, thawed
6 cups cubed italian, french, or sour-dough bread, crusts removed, about 6 to 8 slices
1 cup (4 ounces) shredded reduced-fat Jack, Colby-Jack, Cheddar, or Provolone Cheese
1/2 cup chopped seeded Roma Tomatos or red bell peppers
1/2 cup chopped green onion
1 teaspoon dried basil leaves
3/4 cup egg substitute or 3 large eggs
1 cup fat free milk
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 cup grated fresh parmesan or romano cheese
1/2 cup tomato-based pasta sauce, warmed (optional)

1.Chop broccoli stems and thinly slice florets. Press broccoli between several layers of paper towels to remove excess moisture. Remove crusts from bread and cut into 3/4 inch cubes. Coat 8 inch square baking pan with non-stick spray.

2. Arrange half of bread in single layer in bottom of pan. Reserve 1 tablespoon each of tomato and green onion for garnish. Evenly sprinkle broccoli, shredded cheese, tomato, green onion and basil over bread. In medium bowl, stir egg substitute or eggs, milk, salt, and pepper with wire wisk until blended. Pour half of milk mixture evenly over all. Press with back of spoon to saturate bread. Top with remaining bread cubes. Again, press down with back of spoon to saturate bread. Sprinkle with parmesan and reserved tomato and green onion.
3. Bake uncovered at 350 degrees for 35 to 40 minutes or until golden and set. Let stand 5 minutes. Cut into squares and serve. Top each with 2 tablespoons of warm pasta sauce if desired.

Per Serving
274 calories
8 g fat (3 g sat.)
20 g protein
30 g carbohydrate
3 g fiber
813 mg sodium
23 mg cholesterol.

Recipe courtesy of the Dairy Council of Florida

Orecchiette with Sausage and Broccoli Rabe

Makes: 6 servings
Prep Time: 15 minutes
Cook Time: 18 minutes

8 ounces orecchiette pasta (use whole grain or whole wheat pasta for more fiber)
1 1/4 pounds sweet Italian turkey sausage links, casings removed
2 medium-size yellow squash (about 6 ounces each), cut in half horizontally and sliced into 1/2-inch half-moons
2 cloves garlic, minced
1/4 teaspoon red pepper flakes
1 bunch broccoli rabe, cleaned, trimmed and cut into 1-inch pieces
1/3 cup low-sodium chicken broth
Grated Parmesan cheese for sprinkling (optional)

1. Cook the orecchiette according to package directions. Drain and return pasta to the pot; keep warm.
2. While the pasta is cooking, heat a large nonstick skillet over medium heat. Crumble sausage into skillet, breaking up large pieces. Cook for 10 minutes, stirring occasionally, or until no longer pink. Stir in squash and increase heat to medium-high. Cook squash 3 minutes.

Stir in garlic and red pepper flakes; cook 1 additional minute. Add the broccoli rabe and broth and cover. Cook 2 minutes, then remove cover and stir. Cook another 2 minutes or until broccoli rabe has wilted and is tender.
3. Add sausage mixture to pasta pot and stir to combine. Sprinkle with cheese, if desired.

Per Serving
329 calories
10 g fat (3 g sat.)
25 g protein
35 g carbohydrate
2 g fiber
624 mg sodium
56 mg cholesterol.

Buffalo Chicken Pizza

Prep Time: 10 minutes
Cook Time: 8 minutes

2 pounds chicken tenders
1/3 cup Frank's hot sauce or your favorite hot sauce
1/4 cup chicken broth
2 thin crust Boboli (10 ounces each)
2/3 cup reduced-fat blue cheese dressing (such as Wishbone Light)
1 cup shredded part skim mozzarella
4 celery ribs, cut into 2-inch pieces

Yield: 12 slices

1. Preheat oven to 450 degrees.
2. Place chicken tenders in a large skillet and add cold water to cover. Cover and bring to a boil. Reduce heat to medium-low and simmer gently for 8 minutes or until chicken's internal temperature reaches 160 degrees on an instant-read thermometer. Remove from skillet and slice into long strips.
3. In a large bowl, mix together the hot sauce and broth. Add the chicken strips and toss to coat with the broth mixture.

4. Place a pizza crust on a baking sheet and spread with 1/3 cup of the dressing. Scatter half of the chicken over the dressing and half of the shredded mozzarella cheese. Drizzle some of the broth mixture over top. Repeat with remaining pizza crust, dressing, chicken and mozzarella.
5. Bake pizzas at 450 degrees for 10 minutes or until crusts are lightly browned and the cheese is bubbly. Remove from oven and scatter celery over pizzas. Serve with a tossed salad and extra hot sauce on the side, if desired.

Nutrients Per Slice
285 calories
9 g fat (2 g sat.)
25 g protein
24 g carbohydrate
1 g fiber
722 mg sodium
49 mg cholesterol.

Maple-Ginger Salmon

Prep Time: 5 minutes
Cook Time: 20 minutes

2 (4-6-ounce) salmon fillets (about 1-inch thick)
1/4 teaspoon salt (optional)
1/4 teaspoon coarsely ground black pepper
3 tablespoons maple syrup
2 tablespoons chopped peeled fresh ginger root

Yield: 2 servings.
Serving size:

= 1 protein, 1 fat

Preheat oven to 450 o.
Coat a foil-lined roasting pan with cooking spray. Place salmon skin-side down on pan; sprinkle with salt and pepper.
Combine syrup and ginger; brush salmon with 1/2 of syrup mixture, and bake 10 minutes. Brush on remaining half of syrup; bake an additional 7 minutes or until fish flakes easily when tested with a fork.

Vegetable Pasta with Roasted Red Peppers

Prep Time: 5 minutes
Cook Time: 8-10 minutes

6 ounces uncooked whole wheat fettuccine
1 medium zucchini, shredded
1 yellow squash, shredded
1 medium carrot, shredded
1 (4-ounce) package crumbled Gorgonzola cheese
1 roasted red pepper, thinly sliced
1/4 teaspoon coarsely ground black pepper

Cook pasta according to package directions. Place zucchini, squash, and carrot in a colander; drain pasta over vegetables. Transfer both to a large bowl and add cheese, roasted pepper, and black pepper; toss gently.

Yield: 4 servings.

Serving size:

= 1 protein, 2 carbohydrates, freebie vegetables

Avg. rating: N/A

What others are saying

Orecchiette with Suausage and Broccoli Rabe ANSWER
You will need 1 1/4 lbs sweet Italian Turkey Sausage links!
By Health Expert @ 12/04/08 05:27:36 PMreport abuse
recipe issue
Thanks for letting us know. We are working to correct them all.
By Dr. Susan @ 12/04/08 03:49:25 PMreport abuse
Question about Orecchiette with Sausage and Broccoli Rabe recipe
Sounds yummy! how much turkey goes in though? Recipe states the following, which i cannot decipher. Thanks!

1Ã‚Â¼ pounds sweet Italian turkey sausage links, casings removed
By Liz @ 10/02/08 10:02:15 AMreport abuse

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