Pong Pong Pork Chops

Ingredients:

• 4 pork loin chops
• 1 medium onion, sliced thin
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 2 tsp hot mustard
• 2 tsp Splenda
• 2 tsp sesame oil
• 2 tbsp Tabasco sauce
• 4 tbsp peanut butter
• 1/2 cup water
• 1 tsp powdered ginger

Directions:

• In a non-stick skillet saute' onion and garlic with a small amount of water until onion is translucent and set aside.
• Trim all fat from chops and make small cuts through any membrane on the outside to prevent chops from curling.
• Brown pork chops on both sides and then return onions and garlic to pan.
• Mix the rest of the ingredients to make a sauce, thin with more water if needed.
  
• Add to pan chops, onions and garlic and heat through.
• Serve with rice.
• Chicken breasts can be used instead of pork.
• Cut pork in thin strips and add broccoli, beansprouts and other assorted veggies, and served over rice.

Author: Sparkpeople.com
Nutritional Facts:

• Number of Servings: 4
• Calories: 270.5

Rating:
Comments:

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Skillet Lasagna

Ingredients:

• 1 lb lean ground beef
• 1 small onion (chopped)
• 3 cloves Garlic (minced)
• 1 can diced tomatoes (undrained)
• 1-1/4 C water
• 8 oz tomato sauce
• 1 Tbsp dried parsley flakes
• 1 tsp dried basil leaves
• 1 tsp dried oregano leaves
• 1 tsp salt
• 2-1/2 C broken up whole wheat lasagna noodles
• 1 C fat free cottage cheese
• 1/4 C fat free grated Parmesan cheese
• dash Basil and Pepper (optional)
• 1 egg
• Shredded fat free mozzarella cheese for garnish

Directions:

• In a large skillet, brown beef with onions and garlic. Drain.
• Add tomatoes, water, tomato sauce, parsley, basil, oregano, and salt.
• Stir in uncooked pasta.
  
• Bring to a boil, stirring occasionally.
• Reduce heat, cover and simmer for 20 minutes or until pasta is tender.
• Combine cottage and Parmesan cheeses.
  
• Mix in the egg.
  
• Sprinkle in basil and pepper to taste.
  
• Drop cheese mixture by rounded tablespoons onto pasta mixture.
  
• Cover and cook for 5 minutes more.
  
• Sprinkle with shredded mozzarella and serve.
  

Author: Sparkpeople.com
Nutritional Facts:

• Number of Servings: 6
• Calories: 336.5

Rating:
Comments:

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Linguine With Spicy Shrimp Sauce

Ingredients:

• 3 Tbsp olive oil
• 4 garlic cloves
• 1/2 tsp red pepper flakes
• 2 Tbsp sun dried tomato paste*
  
• 15 oz Italian-style canned tomatoes
  
• 1 tsp salt
• black pepper to taste
• 1/4 C parsley, chopped
• 1 oz white wine**
• 1 Tbsp butter (room temperature)
• 12 oz bite-size shrimp, peeled and deveined, heads and tails removed
• 8 oz whole-grain linguine
  
  * Found in the international aisle. You can also substitute tomato paste.
  ** You can substitute low-sodium chicken broth.

Directions:

• Smash the garlic cloves with the back of a knife on a cutting board.
  
• Heat a medium size saute pan over medium heat. Add olive oil and heat for 1 minute. Add garlic and red pepper flakes. Heat the mixture just until the garlic starts to sizzle.
  
• Meanwhile cook pasta in boiling salted water according to package directions.
  
• Add sun dried tomato paste to garlic oil mixture.
  
• Stir to combine. Add chopped tomatoes. Cook over low heat for 15 minutes, stirring occasionally.
  
• Add wine and cook for 1 minute.
  
• Add shrimp; cook just until shrimp turns pink.
  
• Remove pan from heat and add butter. Swirl or stir pan to melt butter in sauce.
  
• Drain pasta and place in warmed serving dishes. Top with shrimp mixture.

Author: Sparkpeople.com
Nutritional Facts:

• Serves 4 (1/2 c cooked pasta, 3 oz shrimp and 1/2 c sauce).
• Calories: 393.5

Rating:
Comments:

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Island Chicken with Pineapple Salsa

Ingredients:

• 16 oz boneless, skinless chicken
  
  Marinade:
• 1 can (8 oz) unsweetened crushed pineapple, juice only, (reserve fruit for salsa)
• 1 Tbsp low-sodium soy sauce
• 1 Tbsp honey
• 2 cloves garlic, minced
• 1/4 tsp red pepper flakes
  
  Salsa:
• Pineapple from strained can
• 1 mango, peeled and diced
• 2 kiwis, peeled and diced
• 1/4 C red onion, diced fine
• 1 lime, juiced
• 1 Tbsp cilantro, chopped
• 1 Tbsp jalapeno pepper, diced fine (optional)

Directions:

• Open pineapple and strain to separate juice from fruit. Place juice in a baking dish.
  
• Add soy sauce, honey, garlic and red pepper to the dish and stir.
  
• Slice chicken breasts into 4 4-ounce strips. If thick, pound out to flatten with a meat mallet or rolling pin.
  
• Place chicken in the marinade and refrigerate for 2 hours or overnight.
  
• Prepare salsa by combining all ingredients.
  
• Preheat grill to medium heat or turn on broiler and place rack in the middle of the oven, about 6" away from the heat source. Grill or broil chicken for 4-5 minutes per side or until the meat is no longer pink.
  
• Serve with fruit salsa.
  

Author: Sparkpeople.com
Nutritional Facts:

• Makes 4 servings, 3 ounces cooked meat and 1/2 cup of salsa
• Calories: 252.2

• Total Fat: 1.8 g
• Cholesterol: 65.7 mg
• Sodium: 222.8 mg
• Total Carbs: 32.6 g
• Dietary Fiber: 3.5 g
• Protein: 27.9 g

Rating:
Comments:

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Beer Cheese Dip in a Bread Bowl

Ingredients:

1 round loaf of dark rye bread

1 C beer

1 Tbsp cornstarch

1 Tbsp water

2 C cheddar cheese, grated

1 oz cream cheese, cut into pieces

1 oz blue cheese, crumbled

1/2 tsp Dijon mustard

1/2 tsp Worcestershire sauce

Directions:

• To make the bread bowl, slice the top inch off of the rye bread. With a serrated knife, remove the soft inner part from the loaf, leaving about 1 inch of thickness at the sides and bottom. Tear the removed bread into chunks for dipping.
• Over medium heat, simmer 1 C beer in a medium saucepan.
• Meanwhile, whisk together cornstarch and water.
• Add the cornstarch mixture to the beer and cook, whisking, until slightly thickened, about two minutes. Lower the heat and wisk in 1/2 C at a time, allowing each addition to melt before adding the next: cheddar cheese, cream cheese, blue cheese, Dijon mustard, and Worcestershire sauce.
• Pour the dip into bread bowl and serve hot.
  

Author: Joy of Cooking
Nutritional Facts:

• 
  

Rating:
Comments:

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Baked Chicken Fingers with Honey Mustard Dipping Sauce

Ingredients:

• 4 skinless, boneless chicken breasts
• 2 tbsp. (30 mL) vegetable oil
• 1 cup (250 mL) bread crumbs
• 1 cup (250 mL) bread crumbs
• 1 tsp. (5 mL) crumbled dried oregano
• 1/2 tsp. (2 mL) salt
• 1/4 tsp. (1 mL) black pepper

Honey Mustard Dipping Sauce

• 2 tbsp. (30 mL) honey
• 2 tbsp. (30 mL) Dijon mustard
• 2 tbsp. (30 mL) vegetable oil

Directions:

• Preheat the oven to 400°F (200°C). Spray a baking sheet with nonstick vegetable oil spray.
• Cut each of the chicken breasts into 4 or 5 lengthwise "fingers." Place in a bowl. Add the vegetable oil and stir to coat everything evenly.
• In a bowl, stir together the bread crumbs, Parmesan cheese, oregano, salt and pepper. Transfer to a plastic bag (make sure there are no holes). Add the chicken strips, 3 or 4 at a time, and shake to coat with the crumb mixture. Arrange on the prepared baking sheet. Repeat with the remaining chicken strips and crumb mixture.
• Bake for 10 minutes, turn the strips over and continue to bake for another 5 to 10 minutes, until nicely browned and cooked through.
• Meanwhile, make the dipping sauce. Combine the honey, Dijon mustard and vegetable oil in a food processor or blender. Blend until smooth and creamy.
• Serve chicken fingers hot or at room temperature with honey mustard dipping sauce. If putting in a lunch bag, pack the sauce separately in a small, tightly sealed plastic container.

Author: http://recipes.kaboose.com/baked-chicken-fingers-with-honey-mustard-dipping-sauce.html
Nutritional Facts:

• 
  

Rating:
Comments:

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Chicken Tortellini Soup

Ingredients:

• 3 cans chicken broth


• 1 can of canned chicken including liquid


• 1 pkg of tortellini


• pepper to taste
  

Directions:

• Bring chicken broth and liquid of canned chicken to a boil in large saucepan.


• Add tortellini and shredded canned chicken to boiling liquid.


• Cook until tortellini is al dente.


• Salt and pepper to taste.

Author: Ellen Wade
Rating: 5 out of 5

Too Lite Tuna Salad

Ingredients:

• 2 C tuna
• 1/2 C cran-raisins
• 1/4 C celery, chopped
• 1/4 C almonds, sliced
• 1 small granny apple, chopped
• 2 Tbsp sweet onion or scallion, chopped small
• 1/3 C mayonnaise
• Kosher salt and pepper to taste
  

Directions:

• Mix all ingredients together; fold mayonnaise in last. Be sure to coat all ingredients well.
• Add toast, greens or pita, if desired.
  

Comments:

Lime Steamed Salmon

Ingredients:

• 2 limes
• 1 lb salmon fillet, skinned and cut into three pieces about one inch thick
• 1 Tbsp grated fresh ginger
• 1/8 tsp salt
• 1/8 tsp pepper
• 2 Tbsp toasted sesame oil
• 2 C trimmed baby green beans (8 oz) or one 9 package frozen French cut green beans
  

Directions:

• Finely shred 2 tsp peel from times; set aside. Thinly slice limes and lay slices evenly in bottom of a steamer basket. Place the fish in a single layer on top of the lime slices. Stir ginger, reserved lime peel, salt and pepper into sesame oil; brush generously over fish.
• Place fresh or frozen beans in the upper section of the steamer container. Steam the fish and beans according to manufacture's directions for 12 to 15 minutes
  

Comments:

Fast Chicken and Rice

Ingredients:

• 8.8 package cooked brown rice
• 1/2 C frozen peas
• 1 lb chicken breast tenders, halved crosswise
• 1 Tbsp cooking oil
• 1/4 C bottled stir-fry sauce
• packaged oven-roasted sliced almonds
  

Directions:

• Stir peas into rice pouch. Heat in microwave according to package directions.
• Meanwhile in a large skillet, cook and stir chicken in hot oil over medium-high heat for two to three minutes or until no longer pink.
• Stir rice mixture into skillet. Stir in stir-fry sauce; heat through. Sprinkle each serving with almonds.

Comments:

• 311 Calories
• Makes four servings.
  

Asian Pizza

Ingredients:

• 1 pizza crust - crescent rolls
• 8 oz cream cheese
• 1/2 Tbsp soy sauce
• 1/2 Tbsp hoison sauce
• 1 clove garlic, minced
  
• 2 chicken breasts
• variety of diced veggies - carrots, green onions, broccoli, red pepper
• 1/4 C sweet and sour sauce
  

Directions:

• Cook crust as directed. Let cool completely.
• Mix cream cheese, soy sauce, hoison sauce and garlic. Spread on top of crust.
• Sprinkle on chicken. Add vegetable mixture.
• Drizzle sweet and sour sauce on top.
  

Comments:

Saucy Beef Stir Fry

Ingredients:

• 1/2 lb linguine, uncooked
• 3 C broccoli florets
• 3 carrots, peeled, sliced
• 2 tsp oil
• 1 lb beef sirloin steak, strips
• 1/4 C Kraft Asian toasted sesame dressing
• 1 Tbsp teriyaki sauce
  

Directions:

• Cook pasta in large saucepan as directed on package; adding vegetables to the boiling water for the last two minutes.
• Meanwhile, heat oil in large nonstick skillet. Add meat, cook until browned on all sides, stirring occasionally. Stir in dressing and teriyaki sauce, cook for two minutes or until sauce is thickened, stirring occasionally.
• Drain pasta mixture, place in large serving bowl. Add meat mixture. Toss to coat.
  

Comments:

• 440 Calories
• From Kraft.com
  

Hot and Spicy Flank Steak

Ingredients:

• 3 Tbsp brown sugar
• 3 Tbsp red wine vinegar
• 3 Tbsp reduced sodium chicken broth
• 3 Tbsp soy sauce
• 1 Tbsp canola oil
• 1 1/2 tsp crushed red pepper flakes
• 1 1/2 tsp paprika
• 1 1/2 tsp chili powder
• 1 1/2 tsp Worcestershire sauce
• 3/4 tsp seasoned salt
• 3/4 tsp garlic powder
• 3/4 tsp dried parsley flakes
• 1 beef flank steak (1 1/2 lbs)
  

Directions:

• In small bowl, combine first 12 ingredients. Pour 1/3 C marinade into a large resealable plastic bag; add the steak. Seal bag and turn to coat. Refrigerate for one to three hours. Cover and refrigerate remaining marinade for basting.
  
• Coat grill rack with cooking spray before starting to grill. Drain and discard marinade.
  
• Grill steak, uncovered, over medium heat for six to eight minutes a side or until meat reaches desired doneness, basting frequently with remaining marinade.
  
• Thinly slice across the grain.
  

Comments:

• Yields six servings.
  

Guacamole

Ingredients:

• 3 ripe avocados; peeled
• 1 jalapeno, seeded, minced
• 1/4 C diced red onion
• 1/2 bottle favorite beer
• 4 Tbsp sour cream
• 1 lime, juiced
• salt and pepper
  

Directions:

• Place all ingredients in a blender and puree.
  

Comments:

• From Food Network.
  

Avocado Salsa

Ingredients:

• 1 C chopped plum tomato (about 2)
• 2 Tbsp finely chopped onion
• 2 tsp fresh lime juice
• 1/4 tsp salt
• 1/8 tsp ground black pepper
• 1 avocado, peeled and finely chopped
  

Directions:

• Combine tomato and next four ingredients (through pepper) in a medium bowl. Add avocado. Stir gently to combine.
  

Comments:

• Will want to at least double when making to use for a dip. If using over meat, this is enough.
• From Cooking Light
  

Pork Chops with Country Gravy and Mashed Potatoes

Ingredients:

• 3/4 teaspoon salt, divided
• 4 (4-ounce) boneless center-cut loin pork chops (about 1 inch thick)
• 1 teaspoon butter
• 1 1/3 cups 1% low-fat milk
• 3 tablespoons all-purpose flour
• 1/4 teaspoon poultry seasoning
• 1/4 teaspoon black pepper
• 1 (20-ounce) package refrigerated mashed potatoes (such as Simply Potatoes)

Directions:

• Heat a large nonstick skillet over medium-high heat. Sprinkle 1/4 teaspoon salt evenly over both sides of pork. Add 1 teaspoon butter to pan, stirring until butter is melted. Add the pork to pan, and cook pork for 3 minutes on each side. Remove pork from pan, and keep warm.

• Combine low-fat milk and flour, stirring with a whisk. Add the milk mixture to pan, stirring with a whisk. Stir in remaining 1/2 teaspoon salt, poultry seasoning, and black pepper. Return pork to pan. Cover; reduce heat, and simmer for 7 minutes or until gravy is thick and pork is done.

• While pork cooks, prepare potatoes according to package directions. Serve with pork.
  

Comments:

• 322 Calories
• Yields 4 servings - (serving size: 1 pork chop, 2/3 cup potatoes, and 1/4 cup gravy)
• From Cooking Light
  

Garlic-Citrus Flank Steak with Garlic-Citrus Parsley Sauce

Ingredients:

• 10 cloves garlic, minced
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp oregano
• 1 C orange juice
• 1 lime, juiced
• 1/4 C olive oil
• 1 1/2 lbs (24 oz) flank steak, trimmed of visible fat

Garlic-Citrus Parsley Sauce (makes 16 servings)

• 10 cloves garlic
• 1 t red pepper flakes
• 2 c parsley leaves
• 1 lemon, juiced
• 1 lime, juiced
  
• 3/4 c olive oil

Directions:

• Combine all marinade ingredients in a bowl. Place steak in a plastic bag or glass dish and pour in marinade to cover. Marinate in the refrigerator for at least 30 minutes or up to 4 hours.
• Preheat grill to moderate heat. Remove steak from marinade; discard any leftovers.
• Grill, turning once until desired temperature is reached. For this large cut of meat, I recommend cooking to medium rare (135 degrees) and allowing the meat to rest for 5 minutes once taken off the grill to allow juices to redistribute. Once removed from the grill, the meat will continue to cook slightly, raising the temperature to medium (140 degrees).
• Serving size is three ounces of beef; makes six servings.
• For the dressing: Place garlic, red pepper flakes, parsley leaves, and 1 tablespoon each lemon and lime juice in a blender. Puree until smooth. Add 1-2 tablespoons of water to the mixture if it will not blend. Remove from blender and whisk in oil. Taste. Adjust seasoning with salt, remaining lemon and lime juice.
  Serving size equals 1 Tablespoon

Comments:

• Suggested serving with cup of green beans and whole grain roll.