Year-Round Fresh pg. 157 6 serv 3 points OVEN
3 c (3/4”) cubes peeled seeded butternut squash
2 poblano peppers, diced
1 onion, chopped
4 garlic cloves, minced
2 T chili powder
1 T ground cumin
1 t salt
½ t chipotle chile powder
1 (28 oz) can petite diced tomatoes
1 (15 ½ oz) can black beans, rinsed and drained
1 c frozen corn kernels
1 ½ c reduced-sodium vegetable broth
1 c cooked farro
6 T light sour cream
6 T shredded reduced-fat Cheddar Cheese
1. Preheat oven to 400. Line rimmed baking sheet with foil and spray with nonstick spray.
2. Spread squash on half of baking sheet and poblano peppers on other half. Lightly spray vegetables with nonstick spray. Bake, stirring once, until peppers are tender, about 25 minutes. Transfer peppers to plate. Spread out squash and return to oven. Bake until squash is tender, about 10 minutes longer.
3. Spray Dutch oven with nonstick spray and set over medium-high heat. Add onion and cook, stirring often, until onion begins to brown, 6 minutes. Stir in garlic, chii powder, cumin, salt, and chipotle chile powder and cook, stirring constantly, until fragrant, about 30 seconds. Add tomatoes, beans, corn, broth, and roasted poblano peppers to Dutch oven and bring to a boil. Reduce heat and simmer, covered, 30 minutes. Stir in squash and farro and simmer until heated through, 3 minutes. Serve topped with sour cream and cheddar. (about 1 1/3 c)
Sunday, April 21, 2019
Grilled Coffee-Rubbed Steak with Pear-Cranberry Salsa
Year-Round Fresh pg. 144 4 serv 5 points GRILL
1 T ground coffee
2 t packed brown sugar
1 t ground cumin
1 t salt
½ t black pepper
½ t chipotle chili powder
1 lb lean sirloin steak, trimmed (about 1” thick)
2 large firm-ripe pears, cored and diced
¼ c dried cranberries
3 T diced red onion
2 T chopped fresh cilantro
2 T lime juice
1 jalapeno pepper, seeded and minced
1. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire.
2. Stir together coffee, brown sugar, cumin, ¾ t salt, pepper, and chile powder in small bowl. Rub coffee mixture all over steak and let stand at room temp. 15 minutes.
3. Meanwhile, to make salsa, combine pears, cranberries, onion, cilantro, lime juice, jalapeno, and remaining ¼ t salt in small bowl.
4. Place steak on grill rack, turning occasionally, until instant-read thermometer inserted into side of steak registers 145, about 10 minutes. Transfer steak to cutting board and let stand 5 minutes. Cut steak into 24 slices. Serve steak with salsa. (6 slices steak and about 2/3 c salsa).
1 T ground coffee
2 t packed brown sugar
1 t ground cumin
1 t salt
½ t black pepper
½ t chipotle chili powder
1 lb lean sirloin steak, trimmed (about 1” thick)
2 large firm-ripe pears, cored and diced
¼ c dried cranberries
3 T diced red onion
2 T chopped fresh cilantro
2 T lime juice
1 jalapeno pepper, seeded and minced
1. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire.
2. Stir together coffee, brown sugar, cumin, ¾ t salt, pepper, and chile powder in small bowl. Rub coffee mixture all over steak and let stand at room temp. 15 minutes.
3. Meanwhile, to make salsa, combine pears, cranberries, onion, cilantro, lime juice, jalapeno, and remaining ¼ t salt in small bowl.
4. Place steak on grill rack, turning occasionally, until instant-read thermometer inserted into side of steak registers 145, about 10 minutes. Transfer steak to cutting board and let stand 5 minutes. Cut steak into 24 slices. Serve steak with salsa. (6 slices steak and about 2/3 c salsa).
Chicken with Roasted Grapes Sauce
Year-Round Fresh pg. 138 serv 4 2 Points oven
¾ lb red seedless grapes, stems removed (maybe more)
4 (5 oz) skinless boneless chicken breasts
1 ½ t herbs de provence
¼ t salt
1/8 t black pepper
1 t unsalted butter, softened
1 t all-purpose flour
1 t olive oil
2 small shallots, finely chopped
1 c reduced-sodium chicken broth
½ c dry red wine
1 T chopped fresh flat-leaf parsley
1. Preheat oven to 425. Spray medium rimmed baking sheet with nonstick spray
2. Place grapes on prepared baking sheet. Bake, shaking pan once, until grapes are softened and beginning to brown in spots, about 10 minutes.
3. Meanwhile, sprinkle chicken with 1 t of herbs de Provence, salt, and pepper. Stir together butter and flour in small bowl and set aside.
4. Heat oil in large nonstick skillet over medium heat. Add chicken and cook, turning once, until browned and cooked through, 8-10 minutes. Transfer chicken to serving platter and cover to keep warm.
5. Add shallots, broth, and wine to skillet. Increase heat to medium-high and bring to boil. Cook, stirring to scrape up bits, until liquid is reduced to ¾ c, 3-4 minutes. Add flour mixture and cook, whisking constantly, util sauce thickens slightly and is reduced to about ½ c, 1-2 minutes longer. Stir in grapes, remaining ½ t herbes de Provence, and any pan juices.
6. Spoon sauce over chicken. Sprinkle with parsley and serve.
¾ lb red seedless grapes, stems removed (maybe more)
4 (5 oz) skinless boneless chicken breasts
1 ½ t herbs de provence
¼ t salt
1/8 t black pepper
1 t unsalted butter, softened
1 t all-purpose flour
1 t olive oil
2 small shallots, finely chopped
1 c reduced-sodium chicken broth
½ c dry red wine
1 T chopped fresh flat-leaf parsley
1. Preheat oven to 425. Spray medium rimmed baking sheet with nonstick spray
2. Place grapes on prepared baking sheet. Bake, shaking pan once, until grapes are softened and beginning to brown in spots, about 10 minutes.
3. Meanwhile, sprinkle chicken with 1 t of herbs de Provence, salt, and pepper. Stir together butter and flour in small bowl and set aside.
4. Heat oil in large nonstick skillet over medium heat. Add chicken and cook, turning once, until browned and cooked through, 8-10 minutes. Transfer chicken to serving platter and cover to keep warm.
5. Add shallots, broth, and wine to skillet. Increase heat to medium-high and bring to boil. Cook, stirring to scrape up bits, until liquid is reduced to ¾ c, 3-4 minutes. Add flour mixture and cook, whisking constantly, util sauce thickens slightly and is reduced to about ½ c, 1-2 minutes longer. Stir in grapes, remaining ½ t herbes de Provence, and any pan juices.
6. Spoon sauce over chicken. Sprinkle with parsley and serve.
Smoky Sweet Potato and black bean soup
Year-Round Fresh pg. 127 8 serv 5 points STOVE
2 t olive oil
1 onion, chopped
2 garlic cloves, minced
2 t ground cumin
2 large sweet potatoes (1 ¾ lbs) peeled and cut into ½” pieces (6 cups)
2 c water
¾ t salt
2 c reduced-fat milk
1 ½ c frozen corn kernels
1 (15 ½ oz) can black beans, rinsed and drained
2 t minced chipotles in adobo
Fresh cilantro
Thinly sliced scallions
Lime wedges
1. Heat oil in Dutch oven over medium-high heat. Add onion and cook, stirring often, until softened, 5 minutes. Add garlic and cumin and cook, stirring constantly, until fragrant, about 1 minute.
2. Add sweet potatoes, water, and salt and bring to a boil. Reduce heat and simmer, covered, until vegetables are very tender, about 10 minutes.
3. Transfer 2 c of sweet-potato mixture to food processor and puree. Return puree to Dutch oven. Add milk, corn, black beans, and chipotles. Reduce heat to low and cook covered, stirring occasionally, just until heated through
(do not boil), about 5 minutes. Ladle evenly into 6 bowls; sprinkle with cilantro and scallions. Serve with lime wedges. (generous 1 cup).
2 t olive oil
1 onion, chopped
2 garlic cloves, minced
2 t ground cumin
2 large sweet potatoes (1 ¾ lbs) peeled and cut into ½” pieces (6 cups)
2 c water
¾ t salt
2 c reduced-fat milk
1 ½ c frozen corn kernels
1 (15 ½ oz) can black beans, rinsed and drained
2 t minced chipotles in adobo
Fresh cilantro
Thinly sliced scallions
Lime wedges
1. Heat oil in Dutch oven over medium-high heat. Add onion and cook, stirring often, until softened, 5 minutes. Add garlic and cumin and cook, stirring constantly, until fragrant, about 1 minute.
2. Add sweet potatoes, water, and salt and bring to a boil. Reduce heat and simmer, covered, until vegetables are very tender, about 10 minutes.
3. Transfer 2 c of sweet-potato mixture to food processor and puree. Return puree to Dutch oven. Add milk, corn, black beans, and chipotles. Reduce heat to low and cook covered, stirring occasionally, just until heated through
(do not boil), about 5 minutes. Ladle evenly into 6 bowls; sprinkle with cilantro and scallions. Serve with lime wedges. (generous 1 cup).
Steak with Balsamic-Molasses Sauce and Roasted Green Beans
Year-Round Fresh pg. 85 4 serv 6 points
1 pound green beans, trimmed
2 t olive oil
¾ t salt
½ t salt-free steak grilling seasoning
3 T balsamic vinegar
2 T molasses
¾ t chopped fresh rosemary
1 (1 lb) lean boneless sirloin steak, trimmed
¾ t black pepper
1 shallot, finely chopped
¼ c orange juice
1. Preheat oven to 425
2. Place green beans in large rimmed baking pan, Drizzle with oil and sprinkle with ½ t salt and grilling seasoning. Spread in even layer and bake, stirring once, until lightly browned and crisp-tender, about 18 minutes.
3. Meanwhile, stir together vinegar, molasses, and rosemary in small bowl.
Brush both sides of steak lightly with some of the molasses mixture. Sprinkle steak with pepper and remaining ¼ salt.
4. Heat large heavy skillet over medium-high heat. Lightly spray steak with olive oil nonstick spray. Place steak in skillet and cook, turning once, until instant-read thermometer inserted into center of steak registers 145, 8-10 minutes. Transfer steak to cutting board and let stand 5 minutes.
5. Reduce heat to low. Add shallot and OJ to skillet and cook, scraping up browned bits from bottom of pan, until shallot is softened, 2 minutes. Stir in remaining molasses mixture and bring to simmer. Remove from heat.
6. Cut steak across grain into 12 thin slices. Divide steak evenly among 4 plates and drizzle with sauce. Serve with green beans
1 pound green beans, trimmed
2 t olive oil
¾ t salt
½ t salt-free steak grilling seasoning
3 T balsamic vinegar
2 T molasses
¾ t chopped fresh rosemary
1 (1 lb) lean boneless sirloin steak, trimmed
¾ t black pepper
1 shallot, finely chopped
¼ c orange juice
1. Preheat oven to 425
2. Place green beans in large rimmed baking pan, Drizzle with oil and sprinkle with ½ t salt and grilling seasoning. Spread in even layer and bake, stirring once, until lightly browned and crisp-tender, about 18 minutes.
3. Meanwhile, stir together vinegar, molasses, and rosemary in small bowl.
Brush both sides of steak lightly with some of the molasses mixture. Sprinkle steak with pepper and remaining ¼ salt.
4. Heat large heavy skillet over medium-high heat. Lightly spray steak with olive oil nonstick spray. Place steak in skillet and cook, turning once, until instant-read thermometer inserted into center of steak registers 145, 8-10 minutes. Transfer steak to cutting board and let stand 5 minutes.
5. Reduce heat to low. Add shallot and OJ to skillet and cook, scraping up browned bits from bottom of pan, until shallot is softened, 2 minutes. Stir in remaining molasses mixture and bring to simmer. Remove from heat.
6. Cut steak across grain into 12 thin slices. Divide steak evenly among 4 plates and drizzle with sauce. Serve with green beans
Grilled chicken with peach BBQ sauce
Year-Round Fresh pg. 82 6 serv 4 points GRILL
3 t olive oil
1 small red onion, finely chopped
1 small garlic clove, minced
1 t chili powder
2 ripe peaches, pitted and sliced
1 c strained tomatoes (see tip on pg 98)
1 T tomato paste
¼ c cider vinegar
1 t yellow mustard
¾ t salt
¼ t cayenne
6 (5 oz) bone-in skinless, chicken thighs, trimmed
1. Spray grill rack with nonstick spray. Preheat grill to medium or prepare medium fire.
2. Heat 1 t oil in medium saucepan over medium heat. Add onion, garlic, and ½ t chili powder and cook, stirring often until onion begins to soften, about 3 minutes. Add peaches, strained tomatoes, tomato paste, vinegar, mustard, ½ t of salt, and cayenne and bring to a boil. Cook, stirring occasionally, until peaches are very tender about 8 minutes. Let stand 5 minutes.
3. Transfer to blender and puree. Press puree through strainer and discard solids. (Sauce can be made up to 4 days ahead and stored in a covered container in the fridge. Bring to room temp before serving).
4. Place chicken, remaining 2 t oil, remaining ½ t chili powder, and remaining ¼ t salt in medium bowl and turn chicken to coat. Place chicken on grill rack and grill, turning occasionally, until cooked through, 10-12 minutes, basting with ½ c of sauce during last 5 minutes of grilling. Serve chicken with remaining sauce.
3 t olive oil
1 small red onion, finely chopped
1 small garlic clove, minced
1 t chili powder
2 ripe peaches, pitted and sliced
1 c strained tomatoes (see tip on pg 98)
1 T tomato paste
¼ c cider vinegar
1 t yellow mustard
¾ t salt
¼ t cayenne
6 (5 oz) bone-in skinless, chicken thighs, trimmed
1. Spray grill rack with nonstick spray. Preheat grill to medium or prepare medium fire.
2. Heat 1 t oil in medium saucepan over medium heat. Add onion, garlic, and ½ t chili powder and cook, stirring often until onion begins to soften, about 3 minutes. Add peaches, strained tomatoes, tomato paste, vinegar, mustard, ½ t of salt, and cayenne and bring to a boil. Cook, stirring occasionally, until peaches are very tender about 8 minutes. Let stand 5 minutes.
3. Transfer to blender and puree. Press puree through strainer and discard solids. (Sauce can be made up to 4 days ahead and stored in a covered container in the fridge. Bring to room temp before serving).
4. Place chicken, remaining 2 t oil, remaining ½ t chili powder, and remaining ¼ t salt in medium bowl and turn chicken to coat. Place chicken on grill rack and grill, turning occasionally, until cooked through, 10-12 minutes, basting with ½ c of sauce during last 5 minutes of grilling. Serve chicken with remaining sauce.
White bean pita burgers with yogurt-tahini sauce
Year-Round Fresh pg. 77 4 serv. 6 points STOVE
1 15 oz can cannellini beans, rinsed and drained
¾ c whole wheat panko bread crumbs
1 carrot, finely shredded
3 T chopped fresh flat-leaf parsley
1 lg egg
½ plus 1/8 t salt
½ t ground cumin
¼ t ground coriander
1/8 t cayenne
3 t olive oil
¼ c plus 2 T plain fat-free Greek yogurt
¼ c water
1 ½ T tahini
1 ½ T lemon juice
1 garlic clove, minced
4 (6”) whole wheat pita breads, halved
8 romaine or Bibb lettuce leaves
8 heirloom tomato slices, halved
Lemon wedges
1. Place beans in large bowl. Using potato masher or fork, coarsely mash beans. Add panko, carrot, parsley, egg, ½ t salt, ¼ t cumin, coriander, and cayenne and stir to combine. Shape mixture into 8 small patties.
2. Heat 2 t of oil in large nonstick skillet over medium heat. Add patties and cook, turning once until lightly browned, about 8 minutes.
3. Meanwhile, to make sauce, whisk together yogurt, tahini, water, lemon juice, garlic, remaining 1 t oil, remaining 1/8 t salt, and remaining ¼ t cumin in small bowl.
4. Line pita breads with lettuce leaves; fill with burgers and tomato slices. Drizzle with sauce. Serve with lemon wedges. (2 filled pita halves is one serving)
1 15 oz can cannellini beans, rinsed and drained
¾ c whole wheat panko bread crumbs
1 carrot, finely shredded
3 T chopped fresh flat-leaf parsley
1 lg egg
½ plus 1/8 t salt
½ t ground cumin
¼ t ground coriander
1/8 t cayenne
3 t olive oil
¼ c plus 2 T plain fat-free Greek yogurt
¼ c water
1 ½ T tahini
1 ½ T lemon juice
1 garlic clove, minced
4 (6”) whole wheat pita breads, halved
8 romaine or Bibb lettuce leaves
8 heirloom tomato slices, halved
Lemon wedges
1. Place beans in large bowl. Using potato masher or fork, coarsely mash beans. Add panko, carrot, parsley, egg, ½ t salt, ¼ t cumin, coriander, and cayenne and stir to combine. Shape mixture into 8 small patties.
2. Heat 2 t of oil in large nonstick skillet over medium heat. Add patties and cook, turning once until lightly browned, about 8 minutes.
3. Meanwhile, to make sauce, whisk together yogurt, tahini, water, lemon juice, garlic, remaining 1 t oil, remaining 1/8 t salt, and remaining ¼ t cumin in small bowl.
4. Line pita breads with lettuce leaves; fill with burgers and tomato slices. Drizzle with sauce. Serve with lemon wedges. (2 filled pita halves is one serving)
Asian peanut chicken salad
Year-Round Fresh pg. 71 6 serv. 3 points STOVE
1 c frozen shelled edamame
¼ c smooth peanut butter
3 T hoisin sauce
3 T rice vinegar
2 T water
2 t reduced-sodium soy sauce
¾ t hot sauce
1 lg scallion, sliced
1 t chopped, peeled fresh ginger
¾ t salt
6 c loosely packed thinly sliced Napa cabbage
2 c shredded cooked skinless boneless chicken breast
2 lg. carrots, shredded
1 English (seedless) cucumber, halved lengthwise and thinly sliced
1 c lightly packed whole fresh cilantro leaves
1. Bring small saucepan of water to a boil over medium-high heat. Add edamame and cook 5 minutes. Drain, rinse under cold water and pat dry. Transfer to large bowl.
2. Meanwhile, combine peanut butter, hoisin sauce, vinegar, water, soy sauce, hot sauce, scallion, ginger, and salt in blender and puree.
3. Add cabbage, chicken, carrots, cucumber, and cilantro to bowl with edamame. Add PB mixture and toss to combine. Serve immediately.
1 c frozen shelled edamame
¼ c smooth peanut butter
3 T hoisin sauce
3 T rice vinegar
2 T water
2 t reduced-sodium soy sauce
¾ t hot sauce
1 lg scallion, sliced
1 t chopped, peeled fresh ginger
¾ t salt
6 c loosely packed thinly sliced Napa cabbage
2 c shredded cooked skinless boneless chicken breast
2 lg. carrots, shredded
1 English (seedless) cucumber, halved lengthwise and thinly sliced
1 c lightly packed whole fresh cilantro leaves
1. Bring small saucepan of water to a boil over medium-high heat. Add edamame and cook 5 minutes. Drain, rinse under cold water and pat dry. Transfer to large bowl.
2. Meanwhile, combine peanut butter, hoisin sauce, vinegar, water, soy sauce, hot sauce, scallion, ginger, and salt in blender and puree.
3. Add cabbage, chicken, carrots, cucumber, and cilantro to bowl with edamame. Add PB mixture and toss to combine. Serve immediately.
Grilled Asian Chicken with Carrot-Cucumber Slaw
Year-Round Fresh pg.814 serv 2 points
4 (4 oz) boneless, skinless chicken breasts
2 T reduced- sodium soy sauce
2 T lime juice
1 garlic clove, minced
2 t chopped peeled fresh ginger
2 t honey
2 t canola oil
1 ½ t Asian (dark) sesame oil
¾ t salt
3 radishes, cut into matchstick strips
½ English (seedless) cucumber, cut into matchstick strips
2 T minced fresh cilantro
1 T minced fresh mint
1. Combine chicken, soy sauce, 1 T lime juice, garlic, ginger, 1 t honey, 1 t canola oil, and 1 t of sesame oil in large, Ziploc bag. Squeeze out air and seal bag; turn to coat chicken. Refrigerate 30 minutes.
2. Spray grill rack with nonstick spray. Preheat grill to medium or prepare medium fire.
3. Whisk together remaining 1 T lime juice, remaining 1 t honey, 1 t canola oil, ½ t sesame oil, and ¼ t salt in small bowl and set aside.
4. Remove chicken from marinade and discard marinade. Sprinkle chick with remaining ½ t of salt. Place on grill rack and grill, turning once, until cooked through, about 6-8 minutes.
5. Add lime juice mixture to radish mixture and toss to coat. Serve chicken with salad.
4 (4 oz) boneless, skinless chicken breasts
2 T reduced- sodium soy sauce
2 T lime juice
1 garlic clove, minced
2 t chopped peeled fresh ginger
2 t honey
2 t canola oil
1 ½ t Asian (dark) sesame oil
¾ t salt
3 radishes, cut into matchstick strips
½ English (seedless) cucumber, cut into matchstick strips
2 T minced fresh cilantro
1 T minced fresh mint
1. Combine chicken, soy sauce, 1 T lime juice, garlic, ginger, 1 t honey, 1 t canola oil, and 1 t of sesame oil in large, Ziploc bag. Squeeze out air and seal bag; turn to coat chicken. Refrigerate 30 minutes.
2. Spray grill rack with nonstick spray. Preheat grill to medium or prepare medium fire.
3. Whisk together remaining 1 T lime juice, remaining 1 t honey, 1 t canola oil, ½ t sesame oil, and ¼ t salt in small bowl and set aside.
4. Remove chicken from marinade and discard marinade. Sprinkle chick with remaining ½ t of salt. Place on grill rack and grill, turning once, until cooked through, about 6-8 minutes.
5. Add lime juice mixture to radish mixture and toss to coat. Serve chicken with salad.
Cajun pork chops with pineapple-rum salsa
pg 238 Year Round fresh 4 servings; 6 points
2 t Cajun seasoning
1 t paprika
4 (4 oz) lean center-cut boneless pork loin chops, trimmed
2 T dark rum
4 t brown sugar
1 ½ c diced fresh pineapple
1 plum tomato, diced
¼ small red onion, chopped
¼ c coarsely chopped fresh cilantro
1 t chopped jalapeno pepper
Pinch salt
1. Stir together Cajun seasoning and paprika in small bowl. Rub porch chops all over with spice mixture.
2. Spray ridged grill pan with nonstick spray and set over medium-high heat. Add pork chops and cook, turning once, until instant-read thermometer inserted into sides of chops reads 145, 6-8 minutes.
3. Meanwhile combine rum and bown sugar in medium bowl and stir together imtil sugar dissolves. Add pineapple, tomato, onion, cilantro, jalapeno, and salt, and stir gently to combine. Serve pork with salsa.
2 t Cajun seasoning
1 t paprika
4 (4 oz) lean center-cut boneless pork loin chops, trimmed
2 T dark rum
4 t brown sugar
1 ½ c diced fresh pineapple
1 plum tomato, diced
¼ small red onion, chopped
¼ c coarsely chopped fresh cilantro
1 t chopped jalapeno pepper
Pinch salt
1. Stir together Cajun seasoning and paprika in small bowl. Rub porch chops all over with spice mixture.
2. Spray ridged grill pan with nonstick spray and set over medium-high heat. Add pork chops and cook, turning once, until instant-read thermometer inserted into sides of chops reads 145, 6-8 minutes.
3. Meanwhile combine rum and bown sugar in medium bowl and stir together imtil sugar dissolves. Add pineapple, tomato, onion, cilantro, jalapeno, and salt, and stir gently to combine. Serve pork with salsa.
Turkey, Swiss, and avocado panini
p. 230 Year Round Fresh 2 servings 10 points
4 (1 oz) slices multigrain bread
1 ½ T wasabi sauce
½ c loosely packed baby spinach
1 small plum tomato sliced
½ ripe avocado, thinly sliced
6 oz reduced-sodium sliced deli turkey
2 oz reduced-fat sliced Swiss cheese
1. Spread one side of bread slices with wasabi sauce. Layer 2 slices of bread evenly with spinach, tomato, avocado, turkey, and Swiss cheese. Top with remaining bread slices.
2. Spray ridged grill pan with nonstick spray and set over medium-high heat. Place sandwiches in pan and top with another heavy skillet to weigh them. Cook until cheese is melted and tolls are golden brown and crispy, about 2 minutes on each side.
4 (1 oz) slices multigrain bread
1 ½ T wasabi sauce
½ c loosely packed baby spinach
1 small plum tomato sliced
½ ripe avocado, thinly sliced
6 oz reduced-sodium sliced deli turkey
2 oz reduced-fat sliced Swiss cheese
1. Spread one side of bread slices with wasabi sauce. Layer 2 slices of bread evenly with spinach, tomato, avocado, turkey, and Swiss cheese. Top with remaining bread slices.
2. Spray ridged grill pan with nonstick spray and set over medium-high heat. Place sandwiches in pan and top with another heavy skillet to weigh them. Cook until cheese is melted and tolls are golden brown and crispy, about 2 minutes on each side.
Lemon chicken with tomato, olive, and feta salad
pg 223 Year-round fresh 4 servings 1 point
4 (5 oz) thin-sliced skinless boneless chicken cutlets
Grated zest and juice of 1 lemon
½ t salt
¼ t black pepper
1 pint grape tomatoes, halved
¼ c pitted Kalamata olives, coarsely chopped
¼ c crumbled, red-fat feta cheese
2 T thinly sliced fresh mint
1 ½ t olive oil
1. Heat ridged grill pan over medium-high heat. Sprinkle chicken with lemon zest, salt, and 1/8 t pepper. Lightly spray chicken with olive oil nonstick spray. Place chicken in grill pan and cook, turning chicken once, uuntil cooked through, about 8 minutes.
2. Meanwhile, to make salad, combine lemon juice, tomatoes, olives, feta, mint, oil, and remaining 1/8 t pepper in medium bowl and toss to mix well.
4 (5 oz) thin-sliced skinless boneless chicken cutlets
Grated zest and juice of 1 lemon
½ t salt
¼ t black pepper
1 pint grape tomatoes, halved
¼ c pitted Kalamata olives, coarsely chopped
¼ c crumbled, red-fat feta cheese
2 T thinly sliced fresh mint
1 ½ t olive oil
1. Heat ridged grill pan over medium-high heat. Sprinkle chicken with lemon zest, salt, and 1/8 t pepper. Lightly spray chicken with olive oil nonstick spray. Place chicken in grill pan and cook, turning chicken once, uuntil cooked through, about 8 minutes.
2. Meanwhile, to make salad, combine lemon juice, tomatoes, olives, feta, mint, oil, and remaining 1/8 t pepper in medium bowl and toss to mix well.
Spicy turkey, apple, and spinach panini
pg 189 Year-Round Fresh 6 points 4 serv.
2 T reduced-fat chipotle mayonnaise
4 (1 ½ oz) slices multigrain bread
16 very thin apple slices
6 oz thinly sliced skinless deli smoked turkey breast
1 c loosely packed baby spinach
2 (1 oz)slices reduced-fat Cheddar
1. Spread ½ T mayo on one side of each bread slice. Top 2 bread slices evenly with apple slices, turkey, spinach, and Cheddar. Top with remaining 2 bread slices mayo side down. Lightly spray sandwiches with olive oil nonstick spray.
2. Spray large ridged grill pan with olive oil nonstick spray and set over medium-high heat. Place sandwiches in pan and tip with another heavy skillet to weight them. Cook until cheese is melted and bread is golden brown and crispy, 2-3 minutes on each side (or grillsandwich in panini press). Cut each sandwich in half.
2 T reduced-fat chipotle mayonnaise
4 (1 ½ oz) slices multigrain bread
16 very thin apple slices
6 oz thinly sliced skinless deli smoked turkey breast
1 c loosely packed baby spinach
2 (1 oz)slices reduced-fat Cheddar
1. Spread ½ T mayo on one side of each bread slice. Top 2 bread slices evenly with apple slices, turkey, spinach, and Cheddar. Top with remaining 2 bread slices mayo side down. Lightly spray sandwiches with olive oil nonstick spray.
2. Spray large ridged grill pan with olive oil nonstick spray and set over medium-high heat. Place sandwiches in pan and tip with another heavy skillet to weight them. Cook until cheese is melted and bread is golden brown and crispy, 2-3 minutes on each side (or grillsandwich in panini press). Cut each sandwich in half.
Sweet potato-spice truffles
pg 166 Year-Round Fresh 3 points…makes 48 total OVEN 3 truffles=1 serving
1 medium sweet potato (about ½ lb)
¼ c whole blanched almonds, toasted
6 pitted medjool dates (1/2 cup)
2/3 c quick-cooking oats
2 T packed dark brown sugar
½ t pumpkin pie spice
¼ c unsweetened shredded coconut, toasted
1. Preheat oven to 400. Line small baking pan with foil
2. Prick sweet potato with knife several times and place in prepared pan. Bake until tender, about 1 hour. Cut in half, lengthwise, and let cool completely. Remove flesh and discard peel.
3. Finely chop almonds in food processor. Remove and set aside 2 T of almonds. Add dates to food processor and puree. Add sweet potato, 1/3 c of oats, brown sugar, and pie spice and puree. Scrape potato mixture into small bowl and stir in remaining oats. Cover and refrigerate 2 hours.
4. Combine reserved 2 T almonds and coconut on plate. Shape sweet potato mixture by rounded measuring teaspoonfuls into ¾” balls. Roll in coconut mixture. Store in covered container in refrigerator up to 4 days. Serve chilled.
In my opinion: Way too much work. No need to roll in balls, put in casserole dish. Yummy!
1 medium sweet potato (about ½ lb)
¼ c whole blanched almonds, toasted
6 pitted medjool dates (1/2 cup)
2/3 c quick-cooking oats
2 T packed dark brown sugar
½ t pumpkin pie spice
¼ c unsweetened shredded coconut, toasted
1. Preheat oven to 400. Line small baking pan with foil
2. Prick sweet potato with knife several times and place in prepared pan. Bake until tender, about 1 hour. Cut in half, lengthwise, and let cool completely. Remove flesh and discard peel.
3. Finely chop almonds in food processor. Remove and set aside 2 T of almonds. Add dates to food processor and puree. Add sweet potato, 1/3 c of oats, brown sugar, and pie spice and puree. Scrape potato mixture into small bowl and stir in remaining oats. Cover and refrigerate 2 hours.
4. Combine reserved 2 T almonds and coconut on plate. Shape sweet potato mixture by rounded measuring teaspoonfuls into ¾” balls. Roll in coconut mixture. Store in covered container in refrigerator up to 4 days. Serve chilled.
In my opinion: Way too much work. No need to roll in balls, put in casserole dish. Yummy!
Roasted Cauliflower “Steaks” with Tomato-Basil vinaigrette
Year-Round Fresh pg. 135 OVEN 4 serv 1 Point
1 head cauliflower (about 2 lbs)
¾ t salt
1 t grated lemon zest
1 lg plum tomato, finely chopped
¼ c chopped fresh basil
2 T rice vinegar
2 t extra virgin olive oil
1 small garlic clove, crushed
½ oz shaved Parmesan
1. Preheat oven to 375. Line large rimmed baking sheet with nonstick foil.
2. Trim green leaves and stem from cauliflower, leaving core intact so slices will hold together. Cut cauliflower into ¾ “ thick slices.
3. Spray large nonstick skillet with nonstick spray and set over medium-high heat. Add cauliflower in batches and cook until browned in spots, about 3 minutes per side. Transfer to prepared baking sheet in single layer. Spray cauliflower lightly with nonstick spray. Sprinkle with ½ t of salt and the lemon zest. Bake until tender, about 20 minutes.
4. Meanwhile, stir together tomato, basil, vinegar, oil, garlic, and remaining ¼ t salt in small bowl. Transfer cauliflower to serving platter and spoon tomato mixture over top. Sprinkle with Parmesan. (1/4 cauliflower)
1 head cauliflower (about 2 lbs)
¾ t salt
1 t grated lemon zest
1 lg plum tomato, finely chopped
¼ c chopped fresh basil
2 T rice vinegar
2 t extra virgin olive oil
1 small garlic clove, crushed
½ oz shaved Parmesan
1. Preheat oven to 375. Line large rimmed baking sheet with nonstick foil.
2. Trim green leaves and stem from cauliflower, leaving core intact so slices will hold together. Cut cauliflower into ¾ “ thick slices.
3. Spray large nonstick skillet with nonstick spray and set over medium-high heat. Add cauliflower in batches and cook until browned in spots, about 3 minutes per side. Transfer to prepared baking sheet in single layer. Spray cauliflower lightly with nonstick spray. Sprinkle with ½ t of salt and the lemon zest. Bake until tender, about 20 minutes.
4. Meanwhile, stir together tomato, basil, vinegar, oil, garlic, and remaining ¼ t salt in small bowl. Transfer cauliflower to serving platter and spoon tomato mixture over top. Sprinkle with Parmesan. (1/4 cauliflower)
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