SKILLET PORK CHOPS

Ingredients

4 pork loin chops (8 oz each), well trimmed
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons butter
2 medium onions, cut into 6 wedges each
3 medium carrots, cut into 1 inch chunks

Cooking Instructions

1. Season both sides of the pork chops with the cinnamon, salt, and pepper.
2. In a large skillet, melt the butter over medium-high heat. Brown the pork chops for 4 to 5 minutes per side.
3. Add the onions and carrots to the skillet. Reduce the heat to low, cover, and cook for 25 to 30 minutes, or until the vegetables are tender and the pork chops are cooked through. Serve the vegetables with the pork chops.

Servings Per Recipe: 1

• Calories 319
• Total Fat 15 g
• Sat Fat 7 g
• Cholesterol 109 mg
• Sodium 294 mg
• Carbs 10 g
• Dietary Fiber 3 g
• Protein 34 g

SALMON W/WILTED GREENS

Salmon with Wilted Greens

A splash of toasted sesame oil adds a delicious, nutty nuance to the orange dressing.

SERVINGS: 4 servings

CARB GRAMS PER SERVING: 15

4	6-ounce fresh or frozen salmon steaks, cut 1-inch thick
3	tablespoons orange juice concentrate
2	tablespoons light soy sauce
1	tablespoon honey
2	teaspoons cooking oil
1	teaspoon toasted sesame oil
1/2	teaspoon grated fresh ginger or 1/4 teaspoon ground ginger
6	cups torn mixed greens (such as spinach, Swiss chard, mustard, beet, or collard greens)
1	medium orange, peeled and sectioned
1	small red sweet pepper, cut into thin strips

1. Thaw fish, if frozen. Rinse fish; pat dry. For dressing, in a small bowl combine orange juice concentrate, soy sauce, honey, cooking oil, sesame oil, ginger and 3 tablespoons water.
2. Place fish on the greased unheated rack of a broiler pan. Broil 4 inches from heat for 5 minutes. Using a wide spatula, carefully turn fish over. Brush with 1 tablespoon of the dressing. Broil for 3 to 7 minutes more or until fish flakes easily with a fork. (Or, grill fish on the greased rack of an uncovered grill directly over medium coals for 8 to 12 minutes or until fish flakes easily with a fork, gently turning and brushing once with dressing halfway through grilling time.) Cover and keep fish warm while preparing the greens.
3. Place greens and orange sections in a large salad bowl. Bring remaining dressing to boiling in a large skillet. Add red pepper strips. Remove from heat. Pour over greens. Toss to mix. Divide among 4 dinner plates. Top each serving with a salmon steak. Serve immediately. Makes 4 servings.

Nutrition Facts Per Serving:

• Servings: 4 servings
• Calories256
• Total Fat (g)9
• Saturated Fat (g)2
• Cholesterol (mg)31
• Sodium (mg)429
• Carbohydrate (g)15
• Fiber (g)2
• Protein (g)27
• Vitamin A (DV%)55
• Vitamin C (DV%)115
• Calcium (DV%)0
• Iron (DV%)19

Diabetic Exchanges

• Fruit (d.e.).5
• Vegetables (d.e.).5
• Lean Meat (d.e.)3.5
• Fat (d.e.).5

QUICK & EASY OMELET

Quick and Easy Omelet

The indulgence of breakfast in bed is yours to savor with a ready-in-minutes breakfast. Round out the relaxing meal with fresh fruit or juice and toast.

SERVINGS: 4 servings

CARB GRAMS PER SERVING: 7

Nonstick cooking spray
2	cups refrigerated or frozen egg product, thawed, or 8 eggs
2	tablespoons snipped fresh chives, Italian (flat-leaf) parsley, or chervil
1/8	teaspoon salt
1/8	teaspoon cayenne pepper
1/2	cup shredded reduced-fat sharp cheddar cheese (2 ounces)
2	cups fresh baby spinach leaves or torn fresh spinach
1	recipe Red Pepper Relish (see recipe)

1. Coat an 10-inch nonstick skillet with flared sides with cooking spray. Heat skillet over medium heat.
2. In a large bowl combine the eggs, chives, salt, and cayenne pepper. Use rotary beater or wire whisk to beat until frothy. Pour into prepared skillet. Immediately begin stirring the eggs gently but continuously with a wooden or plastic spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg is set but shiny.
3. When egg is set but still shiny, sprinkle with cheese. Top with 1 cup of the spinach and 1/4 cup of the Red Pepper Relish. With a spatula, lift and fold one side of omelet partially over filling. Arrange remaining spinach on warm platter. Transfer omelet to platter. Top with remaining relish. Makes 4 servings.
Red Pepper Relish: In a small bowl combine 2/3 cup chopped red sweet pepper, 2 tablespoons finely chopped green onion or onion, 1 tablespoon cider vinegar, and 1/4 teaspoon black pepper.

Nutrition Facts Per Serving:

• Servings: 4 servings
• Calories122
• Total Fat (g)3
• Saturated Fat (g)2
• Cholesterol (mg)10
• Sodium (mg)404
• Carbohydrate (g)7
• Fiber (g)3
• Protein (g)16

Diabetic Exchanges

• Vegetables (d.e.)1.5
• Very Lean Meat (d.e.)2
• Fat (d.e.).5

FISH FILLETS & CUCUMBER-ORANGE SALSA

Fish Fillets and Cucumber-Orange Salsa

When you're really in a hurry, don't peel the cucumber--the peel will add additional fiber to this tropical fish dish.

SERVINGS: 4 servings (1 piece fish with about 1/3 cup salsa per serving)

CARB GRAMS PER SERVING: 6

2	6.3-ounce packages frozen classic grilled salmon or classic char-grilled fish fillets
1	cup chopped, peeled English cucumber
1	large orange, peeled, seeded, and chopped
2	tablespoons chopped red onion
1	teaspoon salt-free citrus seasoning blend or garlic and herb seasoning blend

1. Prepare fish according to package directions. Meanwhile, for salad: In a small bowl, combine cucumber, orange, red onion, and seasoning blend. Serve with cooked fish

Nutrition Facts Per Serving:

• Servings: 4 servings (1 piece fish with about 1/3 cup salsa per serving)
• Calories121
• Total Fat (g)4
• Saturated Fat (g)1
• Monounsaturated Fat (g)2
• Polyunsaturated Fat (g)1
• Cholesterol (mg)20
• Sodium (mg)312
• Carbohydrate (g)6
• Total Sugar (g)5
• Fiber (g)1
• Protein (g)16
• Vitamin C (DV%)31
• Calcium (DV%)2
• Iron (DV%)3

Diabetic Exchanges

• Vegetables (d.e.).5
• Lean Meat (d.e.)2
• Fat (d.e.).5

BEEF W/ MUSHROOM & PEARL ONIONS

Beef with Mushrooms and Pearl Onions

 

Elegant, easy, and diabetic friendly--that perfectly describes this flavorful entrée.

 

SERVINGS: 4 servings (1/2 of a steak and 2/3 cup sauce per serving)

CARB GRAMS PER SERVING: 9

 

2	8-ounce beef top loin steaks, cut 3/4 to 1 inch thick
1/2	teaspoon cracked black pepper
1/4	teaspoon salt
1	teaspoon olive oil
8	ounces fresh mushrooms, quartered
1	cup frozen small whole onions
4	cloves garlic, minced
1	cup lower-sodium beef broth
2	tablespoons whole wheat flour
1	tablespoon snipped fresh parsley
	Steamed green beans and/or crusty whole grain bread (optional)

1. Trim fat from steaks. Sprinkle steaks with the pepper and salt. Preheat a large skillet over medium-high heat. Add oil; swirl to lightly coat skillet. Reduce heat to medium. Add steaks; cook for 8 to 10 minutes or until medium-rare (145 degrees F), turning once. Transfer steaks to a tray or plate; cover with foil and let stand while preparing sauce.
2. For sauce: In the same skillet, cook mushrooms and onions over medium-high heat about 5 minutes or until tender, stirring frequently. Add garlic. Cook for 1 minute more.. Whisk together broth and flour; add to skillet. Cook and stir until sauce is thickened and bubbly; cook and stir for 1 minute more.
3. Return steaks to skillet; heat through, turning to coat steaks evenly with sauce. Transfer steaks and sauce to serving plates. Sprinkle with parsley. If desired, serve with green beans and/or whole grain bread. Makes 4 servings (1/2 of a steak and 2/3 cup sauce per serving) 

Nutrition Facts Per Serving:

• Servings: 4 servings (1/2 of a steak and 2/3 cup sauce per serving)
• Calories335
• Total Fat (g)17
• Saturated Fat (g)6
• Monounsaturated Fat (g)8
• Polyunsaturated Fat (g)1
• Cholesterol (mg)61
• Sodium (mg)315
• Carbohydrate (g)9
• Total Sugar (g)2
• Fiber (g)2
• Protein (g)26
• Vitamin C (DV%)6
• Calcium (DV%)4
• Iron (DV%)13

Diabetic Exchanges

• Vegetables (d.e.)1.5
• Medium-fat Meat (d.e.)3
• Fat (d.e.)1

Mediterranean Quinoa Salad

Quinoa is a cream-colored grain with a nutty flavor that's great as a side dish, in pilafs, or in salads such as this one. Like many whole grains, it's high in fiber. Look for it at larger supermarkets or health food stores.

SERVINGS: 4 (1 1/3 cup) servings

CARB GRAMS PER SERVING: 27 *would need to be used as a meal NOT as a side to a meal*

2/3	cup red quinoa or regular quinoa
1-1/2	cups water
2	6-ounce cans very low-sodium chunk white tuna, drained
1	cup frozen peas and carrots, thawed
1/2	of a small red onion, halved and thinly sliced
1/2	cup bottled light Italian salad dressing
3/4	cup halved grape tomatoes, halved cherry tomatoes, or chopped tomatoes
	Bibb or Boston lettuce leaves (optional)

1. In a fine-mesh stainer, rinse quinoa under cold running water; drain. In a small saucepan, combine the 1-1/2 cups water and quinoa. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Drain quinoa, if necessary.
2. Meanwhile, in a large bowl, combine tuna, peas and carrots, onion, and salad dressing. Lightly toss to combine. Add hot cooked quinoa to slightly soften the vegetables. Cool to room temperature.
3. Stir in tomatoes just before serving. To serve, if desired, spoon salad mixture over lettuce leaves on serving plates. Makes 4 (1-1/3 cup) servings.

Nutrition Facts Per Serving:

• Servings: 4 (1 1/3 cup) servings
• Calories278
• Total Fat (g)7
• Saturated Fat (g)1
• Monounsaturated Fat (g)1
• Polyunsaturated Fat (g)1
• Cholesterol (mg)38
• Sodium (mg)315
• Carbohydrate (g)27
• Total Sugar (g)3
• Fiber (g)4
• Protein (g)27
• Vitamin C (DV%)16
• Calcium (DV%)4
• Iron (DV%)12

Diabetic Exchanges

• Starch (d.e.)1.5
• Vegetables (d.e.)1
• Lean Meat (d.e.)3

BEEF STROGANOFF FOR THE 21ST CENTURY

Beef Stroganoff for the 21st Century

 
Ready in 25 minutes.

INGREDIENTS

• 1 lb. beef tenderloin tips
  
  
• 1 1/2 cups whole wheat bow tie pasta
  
  
• 1/2 lb. mushrooms, sliced
  
  
• 1/3 cup chopped onion
  
  
• 2 teaspoons olive oil
  
  
• 2 tablespoons whole wheat flour
  
  
• 1 10.5 oz. can beef broth
  

DIRECTIONS
1. Cook pasta according to package directions.

2. While pasta is cooking, trim fat from meat and cut into 1 x 1/2" pieces. Spray a large skillet with vegetable cooking spray. Heat skillet over medium-high heat until hot. Add beef and stir-fry 3-5 minutes until outside surface is no longer pink. Remove from skillet. 

3. In the same skillet, add the olive oil and heat until hot. Add the onions and mushrooms and cook until tender, about 2-3 minutes.

4. Stir in the flour. Gradually add 1 cup beef broth, stirring until blended. Bring to boil. Cook and stir 2 minutes. Return beef to skillet and heat through. If stroganoff appears too thick, add more beef broth to thin as desired.

Salt and pepper to taste.

Serve beef mixture over pasta. Add dollop of sour cream, if desired.



Makes 4 servings (approx 4 oz beef and 3/8 cups pasta)

Nutritional Info

Amount Per Serving:

Calories: 409.9

Total Fat:	27.1g
Total Carbs:	14.6g
Dietary Fiber:	0.1mg
Protein:	25.3g

GRILLED FLANK STEAK W/ CUCUMBER-YOGURT SAUCE

Grilled Flank Steak with Cucumber-Yogurt Sauce

 

Since flank steak is relatively inexpensive, why not grill two at once? After a long soak in a bold, garlicky marinade, the first makes a great fast and easy meal, while the leftover steak is great in Open-Face Steak Sandwiches with Herbed Goat Cheese and Tomatoes, Grilled Steak and Arugula Salad with White Beans and Shiitake, and Red Onions Stuffed with Grilled Steak, Spinach, and Feta. This do-ahead sauce is an easy take on tzatziki, the Greek yogurt dip. 

 

Serves 4

For the flank steaks
1-1/2 cups coarsely chopped fresh flat-leaf parsley
1/3 cup coarsely chopped fresh mint
3 Tbs. coarsely chopped fresh rosemary
8 medium cloves garlic, peeled
1/4 cup fresh lemon juice (from 2 medium lemons)
1/4 cup soy sauce
Kosher salt and freshly ground black pepper
1/2 cup extra-virgin olive oil
2 flank steaks (about 3 lb. total), trimmed of excess fat

For the sauce
1 English cucumber (about 3/4 lb.)
Kosher salt
1 cup plain yogurt, preferably Greek
1 tsp. minced garlic
1 tsp. cumin seeds, toasted and lightly crushed with a mortar and pestle or spice grinder
1 tsp. finely grated lemon zest
1/2 tsp. fresh lemon juice
Pinch cayenne
1/2 Tbs. extra-virgin olive oil
Freshly ground black pepper

---

Marinate the flank steaks Set aside 2 Tbs. of the parsley. Combine the remaining parsley with the mint, rosemary, and garlic in a food processor and pulse until finely chopped. Add the lemon juice, soy sauce, 1 tsp. salt, and 1 tsp. pepper and process until smooth. With the motor running, add the olive oil in a thin stream.

Put the steaks in a nonreactive baking dish large enough to hold them both. Pour the marinade over them and turn to coat. Cover and refrigerate for at least 4 hours or overnight, turning occasionally.

Make the sauce
Cut the cucumber in half lengthwise and remove the seed core. Cut each half crosswise into 1/8-inch-thinck half moons and toss with 1/2 tsp. salt in a medium bowl. Let sit for 10 minutes to release excess liquid. Rinse, drain, and pat dry.
In a medium bowl, combine the cucumber with the yogurt, garlic, cumin, lemon zest and juice, and cayenne. Stir in the olive oil and the reserved chopped parsley, and season to taste with salt and pepper. Refrigerate until ready to use. (The sauce can be made up to a day ahead.)

Grill the steaks Remove the steaks from the refrigerator 1 hour prior to cooking.

Prepare a medium-high gas or charcoal grill fire. Clean and oil the grill grates.

Remove the flank steak from the marinade, wipe off any excess, and season generously with salt and pepper. Grill the steaks, covered, until grill marks form and the steaks have a nice brown sear, 5 to 6 minutes. Flip the steaks and continue grilling until grill marks form on the other side and the steak is cooked to medium rare (an instant-read thermometer inserted in the thickest part of a steak should read 135°F), 3 to 5 minutes more. Let rest 10 to 15 minutes.

Cut the flank steak across the grain and serve with the cucumber-yogurt sauce on the side. Store the leftover steak in an airtight container and refrigerate for up to 4 days.

Serving Suggestions

Serve with grilled peppers, red onions, and portabello mushrooms, or in keeping with the flavors in the sauce, try Grilled Vegetable Salad with Feta on the side.

nutrition information (per serving):
Calories (kcal): 390; Fat (g): 22; Fat Calories (kcal): 200; Saturated Fat (g): 10; Protein (g): 40; Monounsaturated Fat (g): 10; Carbohydrates (g): 7; Polyunsaturated Fat (g): 1; Sodium (mg): 490; Cholesterol (mg): 85; Fiber (g): 1;

CREAMY GRILLED STRAWBERRY SANDWICH

Creamy Grilled Strawberry Sandwich

 
This is a great dessert that's delicious when strawberries are in season.
INGREDIENTS
3 T cream cheese, low fat, softened
1 c strawberries, sliced
1 whole wheat pita bread
1 sprig fresh mint
DIRECTIONS
Cut pita bread in half. Gently open pocket. Combine cream cheese with 1/4 cup of the strawberries, mashing the berries as you mix. Spread half of mixture inside each half of the pita. Fill with remaining strawberries. Heat a cast iron pan or skillet to warm. Spray sandwich with nonstick spray and grill both sides until golden. Enjoy warm. Garnish with mint.
Number of Servings: 2

Nutritional Info

Amount Per Serving:

Calories: 144.9

Total Fat:	4.9g
Total Carbs:	21.3g
Dietary Fiber:	3.4mg
Protein:	5.5g

Bacon Tomato Melts

 

If you like BLTs, this cheesy open-face sandwich will be right up your alley. It only has 206 calories and 10 g of fat per serving and delivers healthy doses of vitamin A, vitamin C, and calcium.

SERVINGS: 4 sandwiches

CARB GRAMS PER SERVING: 15

2	large tomatoes
1/4	cup light sour cream
1	green onion, thinly sliced
1	clove garlic, minced
1/8	teaspoon cayenne pepper or 1/4 teaspoon paprika
1/8	teaspoon ground cumin
4	1/2-inch slices bakery-style or sandwich-style whole wheat bread
2	cups fresh spinach leaves
8	slices turkey bacon, cooked according to package directions
1/2	cup shredded reduced-fat Mexican-style cheese blend (2 ounces)

1. Preheat broiler. Slice tomatoes. Seed and chop one or two of the slices to make 1/4 cup chopped tomato. Set remaining tomato slices aside. In a small bowl, combine the 1/4 cup chopped tomato, the sour cream, green onion, garlic, cayenne pepper, and cumin. Set aside.
2. Place bread slices on a baking sheet. Broil 4 to 5 inches from the heat for 2 to 3 minutes or until toasted, turning once. If desired, set aside some of the spinach leaves for garnish. Top bread slices with the remaining spinach leaves, tomato slices, sour cream mixture, and bacon. If desired, top with the reserved spinach leaves. Add cheese. Broil for 1 to 2 minutes more or until cheese is melted.  
Makes 4 sandwiches. 

Nutrition Facts Per Serving:

• Servings: 4 sandwiches
• Calories206
• Total Fat (g)10
• Saturated Fat (g)5
• Monounsaturated Fat (g)3
• Polyunsaturated Fat (g)2
• Cholesterol (mg)42
• Sodium (mg)623
• Carbohydrate (g)15
• Total Sugar (g)3
• Fiber (g)3
• Protein (g)12
• Vitamin C (DV%)23
• Calcium (DV%)27
• Iron (DV%)7

Diabetic Exchanges

• Starch (d.e.)1
• Vegetables (d.e.)1
• Medium-fat Meat (d.e.)1
• Fat (d.e.).5

CHICKEN CUTLETS W/ FENNEL & CAPERS

Chicken Cutlets with Fennel and Capers

 

Fennel adds a bit of crunch and a slightly sweet licorice flavor to these quick-to-fix cutlets. It also ups the vitamin C and fiber in the dish.

 

SERVINGS: 2 servings (1 chicken piece with 1/2 cup tomato mixture per serving)

CARB GRAMS PER SERVING: 11

 

1	8-ounce skinless, boneless chicken breast half
1/4	teaspoon sea salt
1/4	teaspoon freshly ground black pepper
1/2	teaspoon olive oil
	Nonstick cooking spray
1	cup chopped fennel
1	tablespoon chopped shallot
1	clove garlic, minced
1	cup canned no-salt-added diced tomatoes, undrained
1	tablespoon snipped fresh flat-leaf parsley
1-1/2	teaspoons capers, drained
1/2	teaspoon dried Italian seasoning, crushed

1. Split chicken breast in half horizontally to form two thin cutlets. Sprinkle both sides of each chicken piece with the salt and pepper. Lightly coat a large nonstick skillet with nonstick spray; add oil and heat skillet over medium heat. Add chicken; cook about 6 minutes or until no longer pink, turning once. Transfer chicken to a plate; keep warm.
2. Add fennel, shallot, and garlic to skillet; cook and stir for 3 minutes. Add undrained tomatoes; cook about 2 minutes more or until fennel is tender. Stir in parsley, capers, and Italian seasoning; cook for 1 more minute. Serve immediately over chicken. Makes 2 servings (1 chicken piece with 1/2 cup tomato mixture).

Nutrition Facts Per Serving:

• Servings: 2 servings (1 chicken piece with 1/2 cup tomato mixture per serving)
• Calories181
• Total Fat (g)3
• Saturated Fat (g)1
• Cholesterol (mg)66
• Sodium (mg)397
• Carbohydrate (g)11
• Fiber (g)4
• Protein (g)28
• Vitamin C (DV%)1.67
• Calcium (DV%)6
• Iron (DV%)10

Diabetic Exchanges

• Vegetables (d.e.)1.5
• Lean Meat (d.e.)3.5

GREEK FETA BURGER

Greek Feta Burgers

 

Forget the mustard, pickles, and ketchup--these lean cheese-studded burgers taste fantastic topped with a slice of fresh tomato and a spoonful of Cucumber Sauce.

 

SERVINGS: 2 servings

CARB GRAMS PER SERVING: 14

 

1	recipe Cucumber Sauce (below)
8	ounces 90 percent or higher lean ground beef
1	tablespoon crumbled reduced-fat feta cheese
1-1/2	teaspoons snipped fresh flat-leaf parsley
1	clove garlic, minced
1/8	teaspoon ground black pepper
1	whole wheat hamburger bun, split and toasted
1/2	cup fresh spinach leaves
2	tomato slices
	Thin slivers red onion (optional)

1. Prepare Cucumber Sauce; set aside. In a medium bowl, combine ground beef, cheese, parsley, garlic, and pepper. Shape mixture into two 1/2-inch-thick patties.
2. In a large nonstick skillet, cook patties over medium-high heat for 8 to 10 minutes or until an instant-read thermometer inserted into sides of patties registers 160 degrees F, turning once halfway through cooking.
3. Line cut sides of bun halves with spinach. Top with burgers, tomato slices, and sauce. If desired, garnish with red onion. Makes 2 servings.
Cucumber Sauce: In a small bowl, combine 3 tablespoons seeded and chopped cucumber; 2 tablespoons light sour cream; 1 clove garlic, minced; 1/2 teaspoon snipped fresh flat-leaf parsley; 1/4 teaspoon snipped fresh mint; and 1/8 teaspoon sea salt. Makes about 1/4 cup.

 

Nutrition Facts Per Serving:

• Servings: 2 servings
• Calories292
• Total Fat (g)14
• Saturated Fat (g)6
• Monounsaturated Fat (g)5
• Cholesterol (mg)79
• Sodium (mg)356
• Carbohydrate (g)14
• Total Sugar (g)3
• Fiber (g)2
• Protein (g)27
• Vitamin C (DV%)13
• Calcium (DV%)11
• Iron (DV%)20

Diabetic Exchanges

• Starch (d.e.)1
• Vegetables (d.e.).5
• Medium-fat Meat (d.e.)3

Open-Faced Omelet Recipe

 

• 2 Servings
• Prep/Total Time: 20 min.

10 10 20

Ingredients

• 2 small red potatoes, diced
• 1/4 cup sliced fresh mushrooms
• 1 tablespoon chopped green pepper
• 1 tablespoon chopped sweet red pepper
• 1 green onion, chopped
• 1 tablespoon olive oil
• 2/3 cup egg substitute
• 1/4 cup shredded reduced-fat cheddar cheese, divided
• 2 tablespoons fat-free sour cream
• 1/4 cup chopped tomatoes

Directions

• Place potatoes in a small saucepan and cover with water. Bring to a boil. Reduce heat; cover and cook for 5-7 minutes or until tender. Drain.
• In a small skillet, saute the mushrooms, peppers, onion and potatoes in oil until tender. Coat a nonstick skillet with cooking spray and place over medium heat. Add egg substitute. As eggs set, push cooked edges toward the center, letting uncooked portion flow underneath. When the eggs are set, spoon vegetable mixture over egg; sprinkle with 2 tablespoons cheese.
• Transfer to a serving plate. Top with sour cream, tomatoes and remaining cheese. Yield: 2 servings.

Nutrition Facts: 1/2 omelet equals 202 calories, 10 g fat (3 g saturated fat), 13 mg cholesterol, 276 mg sodium, 15 g carbohydrate, 2 g fiber, 14 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 fat.

CHICKEN CUTLETS W/BELL PEPPER RAGOUT

Chicken Cutlets with Bell Pepper Ragout

 Broiled peppers, tomatoes, and onions become a luscious topping for quickly sautéed chicken breast cutlets. The fried caper garnish adds a crisp, salty note.  

Serves 4

1 1/4 lb. ripe plum tomatoes (6 to 8), cored, halved lengthwise, and seeded
1 medium red or orange bell pepper, seeded and cut into 3/4-inch pieces
1 medium yellow bell pepper, seeded and cut into 3/4-inch pieces
1 small yellow onion, cut into medium dice
1/2 cup extra-virgin olive oil
1/4 tsp. piment d’Espelette or 1/2 tsp. cayenne
Kosher salt and freshly ground black pepper
1 medium clove garlic, mashed to a paste with 1/2 tsp. kosher salt
3/4 cup all-purpose flour
1 1/2 lb. boneless, skinless chicken breast halves, sliced into cutlets 
2 Tbs. nonpareil (small) capers, rinsed and patted dry

---

Position a rack 6 inches from the broiler element and heat the broiler on high.

Line a heavy-duty rimmed baking sheet with foil. Put the tomatoes cut side up on one side and the peppers and onion on the other side. Drizzle everything with 3 Tbs. of the olive oil and sprinkle with the piment d’Espelette, 1 tsp. salt, and 1/4 tsp. pepper. Toss the peppers and onions. Broil until the tomatoes are collapsed, about 7 minutes. Flip the tomatoes, toss the peppers and onions, and broil until the tomato skins have large black spots and the peppers and onions are tender, about 5 minutes more.

Use tongs to pull the skins off the tomatoes. With a slotted spoon, transfer the tomatoes to a cutting board. Put the peppers and onions in a large bowl; add the garlic paste. Chop the tomatoes and add to the bowl with the other vegetables. Mix well, season to taste with salt and pepper, and keep warm.

Heat 1/4 cup of the olive oil in a 12-inch nonstick skillet over medium-high heat. Put the flour in a shallow pan. Season the chicken with 1-1/2 tsp. salt and 1/2 tsp. pepper; dredge in the flour. Working in 2 batches, cook the chicken, flipping once, until just cooked through, 2 to 3 minutes per side. Transfer the chicken to serving plates. Wipe out the pan. Heat the remaining 1 Tbs. olive oil and fry the capers over medium-high heat until they pop open and become crisp, about 2 minutes. Sprinkle them over the chicken. Serve with the ragout.

Serving Suggestions

Start the meal with a fresh Heirloom Cherry Tomato, Fennel & Arugula Salad with Goat Cheese Dressing.

nutrition information (per serving):
Calories (kcal): 490; Fat (g): 31; Fat Calories (kcal): 280; Saturated Fat (g): 5; Protein (g): 37; Monounsaturated Fat (g): 21; Carbohydrates (g): 15; Polyunsaturated Fat (g): 4; Sodium (mg): 1060; Cholesterol (mg): 95; Fiber (g): 3;