Zesty Pork Stir-Fry

Zesty Pork Stir-Fry

 Zesty Pork Stir-Fry

Ingredients

 

  • 15 oz raw pork tenderloin, trimmed of fat (should yield two 5-oz cooked servings)
  • 4 cups (1 medium head) bok choy stalks, leaves removed, chopped
  • 2 cups (18 medium) mushrooms, sliced
  • 2 tsp fresh ginger root, grated
  • 2 tsp olive oil
  • Non-stick cooking spray

 

Direction

Chop bok choy and slice mushrooms; set aside. Trim fat off tenderloin if necessary. Slice tenderloin into ½” thick pieces. Grate ginger root. Heat a skillet over medium heat and spray with non-stick cooking spray for 5-10 seconds. Add ginger root to skillet and sauté 1-2 minutes. Add bok choy and mushrooms to skillet. Add additional non-stick cooking spray (about 5 seconds) if needed. Sauté mixture 5-8 minutes or until vegetables are al dente (tender-crisp). Remove vegetables from skillet and place in bowl; cover with plate to keep warm. Add 2 tsp olive oil to skillet . Add pork slices to pan. Stir-fry slices 3-4 minutes on each side or until no longer pink. Serve pork slices on top of vegetables.

Citrus-Grilled Pork Chops

Citrus-Grilled Pork Chops

 Citrus-Grilled Pork Chops

Ingredients

  • ¾ lb (12 oz) raw, boneless pork loin chops (should yield two 5-oz cooked servings)
  • 6 cups (1 small-medium bunch) raw broccoli, chopped
  • 10 sprays butter substitute spray (e.g., I Can’t Believe It’s Not Butter®)

Marinade:

  • 2 Tbsp fresh lime juice
  • 1 tsp olive oil
  • 2 cloves garlic, minced
  • 1 packet sugar substitute

Direction

Heat gas grill to medium-high or prepare charcoal grill with medium-hot coals. In a medium pot, heat water until boiling. Add chopped broccoli and boil or steam until broccoli is al dente (tender-crisp). Drain broccoli and set aside; cover to keep warm until serving. Remove pork from marinade. Grill pork chops about 12 minutes, turning halfway through, or until internal temperature registers 155° F on thermometer. Divide broccoli and pork loin chops onto two plates. Top each serving of broccoli with 5 sprays of butter spray; salt and pepper to taste.

Spiced Crockpot Beef Roast

Spiced Crockpot Beef Roast

 Spiced Crockpot Beef Roast

Ingredients

 

  • 2-½ lbs (40 oz) raw, boneless beef chuck clod roast (should yield six 5-oz cooked servings)

Crockpot spice blend:

  • 2 Tbsp water
  • 1 Tbsp black pepper
  • 1 Tbsp soy sauce
  • 4 tsp balsamic vinegar
  • 2 tsp Worcestershire sauce
  • 2 tsp dry mustard
  • ½ tsp salt or salt substitute
  • 2 cloves garlic, minced

Vegetables:

  • 6 cups (1-¼ lbs) whole mushrooms, trimmed
  • 3 cups (7-8 large stalks) celery, roughly diced
  • 3 cups green beans, trimmed
  • 2 cups scallions (12-14 scallions), roughly chopped

 

Direction

Trim all visible fat from roast. Rub black pepper and garlic onto roast; place in crock pot. Make several small shallow slits in top of roast. In small bowl, combine remaining spice blend ingredients; pour over meat. Cover; cook on low 8-10 hours or on high 4-5 hours. Add vegetables during last 30-60 minutes of roasting. Recipe should serve six 5-oz servings of roast and 3 vegetable servings each.

Carolina Greens with Baked Tilapia

Carolina Greens with Baked Tilapia

Carolina Greens with Baked Tilapia

 

Ingredients

 

  • 25-27 oz raw tilapia (should yield three 7-oz cooked servings)
  • 6 cups (1 small-medium bunch) fresh collard greens, chopped
  • 3 cups (1 small bunch) fresh kale, chopped
  • 1-½ cups (2 medium 2-3/5”) fresh tomatoes, diced
  • 1 cup (1-2 medium 2-3/5”) plum tomatoes, seeded and chopped
  • ½ cup water
  • 3 Tbsp white onion, chopped
  • 3 Tbsp Tabasco® Sauce
  • 2 Tbsp olive oil
  • 1 tsp ground cumin
  • ¼ tsp freshly ground black pepper
  • 1 clove garlic, minced
  • Dash of salt (optional)

 

Direction

Preheat oven to 350° F. Brush olive oil over tilapia and place in a glass pan. If desired, add a dash of salt and ¼ tsp black pepper. Add ½ cup water to bottom of pan to help keep tilapia moist while baking. Bake 25 minutes. While tilapia is baking, dice tomatoes, onions, and garlic. Wash collard greens and kale; remove large stems and any discolored leaves. Chop collard greens and kale by stacking leaves and slicing them cross-wise into small squares (about the size of a postage stamp). Combine tomatoes, onions, cumin, garlic, and Tabasco® Sauce in a saucepan; cover and cook 7 minutes on medium heat. Add greens and stir 1 minute. Cover and allow to gently simmer, stirring frequently, 15 minutes or until greens are tender. Remove tilapia from oven. Divide greens onto three plates and place tilapia over greens.

Tropical Chicken Medley

Tropical Chicken Medley

 Tropical Chicken Medley

Ingredients

 

  • 7 oz raw, boneless, skinless chicken strips (should yield one 6-oz cooked serving)
  • 1 cup raw broccoli, chopped
  • ½ cup (1 small 2-½” x 2”) red bell pepper, chopped
  • ½ cup (1 small 2-½” x 2”) yellow bell pepper, chopped
  • 2 Tbsp Newman’s Own® Lighten Up Light Lime Vinaigrette*
  • ½ tsp onion powder
  • ¼ tsp Mrs. Dash® Garlic & Herb Seasoning Blend
  • 40 pine nuts (optional condiment)
  • Non-stick cooking spray

*For flavor variety, you can substitute 2 Tbsp Kraft® Light Raspberry Vinaigrette with Extra Virgin Olive Oil Salad Dressing.

 

Direction

Coat chicken breast strips with Newman’s Own® Lighten Up Light Lime Vinaigrette. Sprinkle Mrs. Dash® Garlic & Herb Seasoning Blend and ¼ tsp onion powder on chicken strips. Let marinate for at least 30 minutes (1-2 hours preferred). Spray a pan with non-stick cooking spray for 5-10 seconds; sauté peppers and broccoli until al dente (tender-crisp). While cooking peppers, frequently add a little water so peppers do not burn. Set sautéed peppers and broccoli aside. Add chicken to a pan and cook until no longer pink. In the meantime, place pine nuts (optional) on a tray in toaster oven and toast until brown. When chicken is done, add peppers, broccoli, and pine nuts. Mix well and serve.

Original Omelet

Original Omelet

 Original Omelet

Ingredients

 

  • 1 cup EggBeaters® Original egg substitute
  • 3 cups (1 small bunch) fresh spinach, chopped
  • 2 cups (18 medium) mushrooms, sliced
  • 1/3 cup shredded moderate-fat cheese such as shredded part-skim mozzarella (moderate-fat cheese = 3-6 g of fat per 1-oz or ¼-cup, shredded serving)
  • ¼ cup (2 medium) cherry tomatoes, diced
  • 1/3 cup Morningstar Farms® Meal Starters™ Sausage Style Recipe Crumbles™
  • ½ cup (6 medium) black olives, sliced
  • ½ tsp Mrs. Dash® seasoning (any flavor)
  • Non-stick cooking spray
  • Dash of salt and/or pepper (optional)

 

Direction

Spray pan with non-stick cooking spray for up to 10 seconds. Over medium heat, add mushrooms, spinach, olives, tomatoes*, and sausage crumbles. (*Tomatoes can also be served raw as an omelet topper.) Cook and stir until mushrooms are fairly soft, about 4 minutes. Sprinkle Mrs. Dash® seasoning over vegetable mixture. Stir mixture to evenly coat with seasoning. Pour EggBeaters® over sautéed vegetables and reduce heat to medium. While omelet cooks, lift edge of egg mixture to allow the uncooked egg to flow underneath. When most of the egg is cooked, sprinkle cheese over top. Allow cheese to melt slightly, then fold in half and serve. Salt and pepper to taste if desired.

Lemon Greek Salad

Lemon Greek Salad

 Lemon Greek Salad

Ingredients

 

  • 14 oz raw, boneless, skinless chicken breast (should yield two 6-oz servings)
  • 1 cup (1 medium) cucumber, chopped
  • 1 cup (1 medium 2-¾” x 2-½”) red or orange bell pepper, chopped
  • 1 cup (2 small 2-2/5”) tomatoes, chopped, sliced, or wedged
  • ¼ cup (10 medium) black or green olives, chopped
  • 2 Tbsp fresh parsley, finely chopped
  • 2 Tbsp red onion, finely chopped
  • 4-5 tsp lemon juice
  • 1 tsp olive oil
  • 1 clove garlic, minced (optional)

 

Direction

Preheat grill to medium-high heat. Place chicken on grill when heated and cook about 5 minutes on each side, or until chicken is thoroughly cooked and no longer pink. Cut chicken into slices. In a serving bowl, combine parsley, olives, and garlic. Whisk in 4 tsp lemon juice and 1 tsp olive oil. Add cucumber, bell pepper, tomato, and onion. Toss to coat ingredients with dressing. Add up to 1 tsp more of lemon juice to taste. Split salad into two servings and place 6 oz chicken on top each salad.