CAJUN ORANGE PORK CHOPS

Cajun Orange Pork Chops Recipe

This dish is quick, delicious and easy on the waistline.” Plus, it’s bursting with flavor! 

• 4 Servings
• Prep: 15 min. + marinating Grill: 10 min.

15 10 25

Ingredients

• 1/2 cup orange juice
• 2 green onions, chopped
• 2 tablespoons orange marmalade
• 2 garlic cloves, minced
• 1 teaspoon Cajun seasoning
• 4 boneless pork loin chops (4 ounces each)

Directions

• In a small bowl, combine the first five ingredients. Pour 1/3 cup marinade into a large resealable bag; add the pork. Seal bag and turn to coat; refrigerate for 8 hours or overnight. Cover and refrigerate remaining marinade for sauce.
• In a small saucepan, bring reserved marinade to a boil. Reduce heat; simmer, uncovered, for 5-7 minutes or until thickened. Keep warm.
• Discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill pork, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until a meat thermometer reads 160°. Brush with sauce. Yield: 4 servings.

Nutrition Facts: 1 pork chop equals 

183 calories, 

6 g fat (2 g saturated fat), 

55 mg cholesterol, 

138 mg sodium, 

8 g carbohydrate, 

trace fiber, 

22 g protein.  

Diabetic Exchanges: 

3 lean meat, 

1/2 starch.

Asian Chicken Breasts 

Preparation time: 5 min	Servings: 4
Cooking time: 10 min

Ingredients:

1/2 tsp hot pepper sauce

3 tbsp soy sauce

1 lb boneless, skinless chicken breast halves

1 tbsp lime juice

1/2 tsp lime zest

Cooking Directions:

Place chicken breasts in a shallow dish. Combine remaining ingredients in a bowl. Pour marinade over chicken, cover, and refrigerate at least 30 minutes. Heat grill or broiler. Grill chicken breasts 4-5 minutes per side, basting occasionally with marinade, until chicken is cooked throughout. 

Nutrition Facts

Calories 190

% Calories From Fat 19.4%

Total Fat 4.1g

Saturated Fats 1.1g

Mono-unsaturated Fats 1.4g

Poly-unsaturated Fats 0.9g

Cholesterol 96mg

Sodium 770mg

Total Carbohydrates 1.3g

Dietary Fiber 0.1g

Sugar 0.3g

Protein 36g

SWISS VEGETABE BAKE

Swiss Vegetable Bake

Preparation time: 15 min 
Servings: 12
Cooking time: 45 min

Ingredients:
2 cups Swiss cheese, shredded
2 lb frozen mixed vegetables, such as broccoli, cauliflower, and carrots, thawed
1/2 tsp pepper
2 cans condensed cream of chicken soup
2/3 cup sour cream
6 oz fried onions
Cooking Directions:
Preheat oven to 350°F. Combine first 3 ingredients in a bowl. Add vegetables, 1-1/2 cup cheese and half the onions. Spoon into a 3-quart shallow baking dish. Cover and bake 40 minutes, or until vegetables are tender. Stir. Sprinkle remaining cheese and onions over vegetable mixture. Bake 5 minutes more or until onions are golden.

Nutrition Facts

Calories 190

% Calories From Fat 52.1%

Total Fat 11g

Saturated Fats 5.7g
Mono-unsaturated Fats 3.1g
Poly-unsaturated Fats 0.9g
Cholesterol 26mg
Sodium 400mg

Total Carbohydrates 15g

Dietary Fiber 3.3g
Sugar 2.9g

Protein 8.6g

INDIVIDUAL MEATLOAF

INDIVIDUAL MEATLOAF



Traditional meatloaf in individual sized mini loaves

PRERARATON TIME : 15 minutes
COOKING TIME:  1 hour

Ingredients

1/2 lb extra lean ground beef (5% fat)
1 eggs
2 tbsp fresh chopped onion
1 tbsp soft white bread cubes
1 tbsp chopped parsley
1/4 tsp garlic powder
1/4 tsp Sauce, worcestershire, low sodium
1 pinch salt
3 tbsp Ketchup
1 canola cooking spray

Directions  
1 Preheat oven to 350°F.
2 Lightly coat 2 mini loaf pans and a roasting pan with cooking spray.
3 In medium bowl, add ground beef, egg, onion, bread crumbs, parsley, garlic powder, Worcestershire sauce, salt, and 1 tablespoon ketchup. Mix until blended well.
4 Mold mixture into two 5 1/2" inch loaves.
5 Place loaves on rack in roasting pan and cover each with one tablespoon ketchup.
6 Bake for one hour.
7 Remove from oven and let stand 5 minutes before serving.

Nutrition Facts
Makes 2 servings
Serving Size: 4 oz
Amount Per Serving
Calories	197.4
Total Carbs	8.1 g
Dietary Fiber	0.3 g
Sugars	6.7 g
Total Fat	6.5 g
Saturated Fat	2.3 g
Unsaturated Fat	4.3 g
Potassium	53.1 mg
Protein	27.5 g
Sodium	447.9 mg
Dietary Exchanges 2 1/4 Meat, 1/4 Other Carbohydrate, 1/2 Very Lean Meat

DEVILED STEAK

Deviled Steak

Preparation time: 15 minutes

Cooking time: 15 minutes

2 cup bread crumbs, toasted , whole grain, if available
1/4 cup chopped parsley , minced
2 1/2 tbsp dijon mustard
1 1/2 tbsp fresh lemon juice
1 tsp black pepper , freshly ground
1/2 tsp paprika
2 lb top sirloin steak, lean

Directions  
1 Mix together the breadcrumbs and parsley in a shallow dish large enough to hold the steak.
2 Combine the mustard, lemon juice, pepper, and paprika in a small bowl.
3 Pat the steak dry with paper towels, and brush all over with some of the mustard mixture.
4 Grill or broil until done to taste.
5 Brush steak with the remaining mustard mixture. Place the steak in the breadcrumb mixture, flipping to coat both sides. Serve.

Nutrition Facts
Makes 8 servings
Amount Per Serving
Calories	213.2
Total Carbs	7.7 g
Dietary Fiber	0.5 g
Sugars	0.6 g
Total Fat	6.4 g
Saturated Fat	2.3 g
Unsaturated Fat	4.1 g
Potassium	31.7 mg
Protein	29.1 g
Sodium	244.2 mg
Dietary Exchanges 1/4 Fat, 3 1/4 Meat, 1/2 Starch, 4 Very Lean Mea

 

STEAMED SOLE W/ BLACK BEAN SAUCE

Steamed Sole with Black Bean Sauce 

Preparation time: 15 min	Servings: 6
Cooking time: 15 min

Ingredients:

1/2 tsp sugar

1 tbsp vegetable oil

2 tsp garlic cloves, crushed

1/4 tsp white pepper

1 scallion, finely shredded

1 tbsp low sodium soy sauce

1 tbsp ginger, finely shredded

3/4 tsp rice wine, or dry sherry

3/4 tsp sesame oil

2 tsp Chinese dried black beans, dul see

1 whole alaskan sole, about 1-1/4 lb each, cleaned and gutted, with head and tail intact

3/4 tsp salt

Cooking Directions:

Thoroughly rinse fish in cold water and pat dry. Sprinkle 1/2 tsp salt over the outside and into cavity of fish. Rinse black beans in several changes of cold water and drain. In a small bowl, mash beans, garlic, and sugar with back of wooden spoon. Stir in sesame oil, rice wine, pepper, and 1/8 tsp salt. Place fish in 9 in. shallow heatproof bowl and spread black beans over fish on both sides and in cavity. Bring water to a boil over high heat in a covered steamer large enough to fit the dish without touching the sides of the steamer. Carefully place dish into steamer, cover, and steam 5 minutes. Turn off heat and let stand, covered, 4 minutes. Test fish for doneness by poking the thickest part with a fork or chopstick; flesh should flake. If not, re-steam 1-2 minutes, or until fish just flakes. Carefully remove the dish from the steamer and pour off any liquid in the dish. In a small skillet, heat oil until hot but not smoking over high heat. Sprinkle ginger and scallion over fish. Drizzle soy sauce over fish and carefully pour oil over fish. The oil will make a crackling sound as it hits the fish. Serve immediately.

Nutrition Facts

Calories 58

% Calories From Fat 49.7%

Total Fat 3.2g

Saturated Fats 0.3g

Mono-unsaturated Fats 0.6g

Poly-unsaturated Fats 2.1g

Cholesterol 14mg

Sodium 410mg

Total Carbohydrates 1.6g

Dietary Fiber 0.3g

Sugar 0.5g

Protein 5.5g

TANGY BEAN & SPINACH SALAD

Tangy Bean and Spinach Salad 

Preparation time: 15 min	Servings: 6
Cooking time: 0 min

Ingredients:

1/2 cup sweet and sour dressing

4 cups baby spinach leaves

1 can (15 oz) pinto beans, or lima beans, drained and rinsed

1 avocado, peeled, pitted, and cubed

2 green onions, with tops, sliced

2 tbsp roasted sunflower seeds, optional

1 cup cauliflower florets

11 oz mandarin orange segments, drained

1 cup red bell pepper, chopped 

 

Cooking Directions:

Combine beans and vegetables in salad bowl; pour dressing over salad and toss. Add spinach and oranges and toss; season to taste with salt and pepper. Spoon salad into bowls; sprinkle with sunflower seeds. Courtesy American Dry Bean Board. 

 

Nutrition Facts

Calories 110

% Calories From Fat 44.2%

Total Fat 5.4g

Saturated Fats 0.7g

Mono-unsaturated Fats 2.6g

Poly-unsaturated Fats 1.5g

Cholesterol 0mg

Sodium 210mg

Total Carbohydrates 14g

Dietary Fiber 5.5g

Sugar 2.6g

Protein 4.5g

MINI MEATLOAVES

Mini Italian Meat Loaves


Ingredients:

1½ pounds ground sirloin 

¾ pound hot Italian sausage, casing removed and chopped 

 ½ ounce dried porcini mushrooms, rehydrated and drained

2 large eggs, beaten

¼ cup pine nuts

½ teaspoon dried Italian herbs 

2 cups chopped fresh spinach leaves

¼ cup no-added sugar marinara sauce

Directions:
1.    Preheat oven to 350°F.
2.    Mist 6 mini-loaf pans with olive-oil spray. Set aside.
3.    In a large mixing bowl, thoroughly combine ground beef, sausage, mushrooms, pine nuts, herbs and spinach.
4.    Divide into six equal portions and press into loaf pans. Place on a baking sheet and bake for 50 minutes.
5.    Remove from oven and let rest for 10 minutes before serving.


Nutritional Information
Per Serving:

Net Carbs: 4 grams

Fiber: 3 grams

Protein: 32 grams

Fat: 20 grams

Calories: 340

Recipe Information:

Makes: 6 servings

Prep Time: 15:00

Marinate Time:

Cook Time: 50:00

BUTTER CREAM FROSTING

Butter Cream Frosting


A delectable vanilla icing, great for cakes or cupcakes!

Preparation Time:  15 minutes

Cook Time: 5 minutes

Ingredients

1/2 cup cold water
2 tbsp nonfat dry milk powder
2 1/2 tbsp white all purpose flour
1/4 cup butter , room temperature
10 SPLENDA® No Calorie Sweetener packets (or your preferred sweetener)
1/2 tsp vanilla extract (can substitute lemon, almond or other flavoring)
1/4 cup margarine , room temperature (trans free)

Directions 1 Mix the water, dry milk, and flour together.
2 Cook over medium heat until thick, stirring constantly.
3 Remove from heat, put container in cool water, and stir until cool.
4 Cream the butter, margarine, and sugar substitute together until fluffy.
5 Add the cooled sauce 1 tablespoon at time to the margarine while beating.
6 Beat in the vanilla or other flavoring at a high speed.
7 Refrigerate until ready to serve.

Nutrition Facts
Makes 20 servings
Serving Size: 1 tbsp
Amount Per Serving
Calories	46.9
Total Carbs	1.5 g
Dietary Fiber	0 g
Sugars	0.2 g
Total Fat	4.3 g
Saturated Fat	1.8 g
Unsaturated Fat	2.6 g
Potassium	4.9 mg
Protein	0.3 g
Sodium	42.1 mg
Dietary Exchanges 1 Fat

BEEF FILET W/ BACON & GORGONZOLA BUTTER

Beef Filet with Bacon and Gorgonzola Butter


Ingredients:

• 1 small scallion
• 2 tablespoons butter, softened
• 2 tablespoons crumbled Gorgonzola cheese (or any blue cheese)
• 2 (6-ounce) filet mignons
• ¼ teaspoon salt, divided
• ¼ teaspoon freshly ground pepper, divided
• 2 slices bacon
• 2 teaspoons virgin olive oil
• ½ pound mixed mushrooms (such as oyster, cremini, shiitakes or portobello), sliced

Directions:
1. Arrange rack in center of oven. Heat oven to 425°F.  
2. Thinly slice white portion of scallion; set aside.  
3. To make the Gorgonzola butter, finely chop green portion of scallion, and place in a small bowl. Add butter and cheese; stir to combine.  
4. Sprinkle each beef fillet with 1/8 teaspoon salt and pepper. Wrap a slice of bacon around side of each filet, and secure with toothpicks.  
5. In a 10-inch nonstick skillet, heat oil over medium-high heat. Add filets, and cook on all sides, turning frequently with tongs, until browned, about 5 minutes. Transfer to a rimmed baking sheet. Roast 7 to 10 minutes for rare.  Or roast until an instant-read meat thermometer inserted in center of each filet registers 135°F for medium-rare, 145°F for medium, 160°F for medium-well or 180°F for well done.  
6. While filets roast, heat same skillet over medium-high heat, add mushrooms, reserved white portion of scallion and remaining 1/8 teaspoon each salt and pepper. Reduce heat to low, and cook, stirring frequently, until mushrooms are tender, about 4 minutes.  
7. Spoon mushrooms onto 2 serving plates, and top each with a filet. Serve with Gorgonzola butter.  

Nutritional Information
Per Serving:

Net Carbs: 2.0 grams

Fiber: 2.0 grams

Protein: 41.0 grams

Fat: 35.0 grams

Calories: 480

Recipe Information:

Makes: 2 servings

Prep Time: 0:15:00

Marinate Time: 0:00:00

Cook Time: 0:20:00

BUTTERNUT SQUASH SOUP

Butternut Squash Soup

Ingredients:

• 1 small butternut squash, peeled, seeded and cut in 1-inch cubes (about 1¼ pounds)
• 2 tablespoons virgin olive oil, divided
• ¾ teaspoon salt
• ½ teaspoon freshly ground black pepper
• 2 yellow summer squash, cut into 1-inch cubes (about 1¼ pounds)
• ¼ cup onion, sliced (about ½ small onion)
• 1½ teaspoons pumpkin pie spice
• 1 tablespoon tomato paste
• 2½ (14½ oz.) cans vegetable or chicken broth (not low sodium)
• ½ cup heavy cream
• Additional salt and freshly ground black pepper, to taste
• Sour cream (optional)
• Pumpkin seeds, toasted (optional)

Directions:
1. Preheat oven to 450°F.  
2. Toss butternut squash with 1 tablespoon oil and half the salt and pepper. Arrange in a single layer on a baking sheet and roast, turning once, until slightly softened, about 15 minutes.  
3. Toss yellow squash and onions with remaining oil, salt and pepper. Add to baking sheet with butternut squash and continue roasting until all vegetables are tender, about 20 more minutes.  
4. In a large saucepot over medium heat, simmer pumpkin pie spice with tomato paste, stirring constantly, until fragrant, about 1 minute. Add roasted vegetables and broth. Bring to a boil, reduce heat to low and simmer 20 minutes. Remove from heat and stir in cream.  
5. Purée soup with an immersion blender (or in a regular blender in batches). Season to taste with additional salt and pepper.  
6. Garnish with sour cream and/or toasted pumpkin seeds, if desired. 

Nutritional Information
Per Serving:

Net Carbs: 10.0 grams

Fiber: 4.5 grams

Protein: 2.5 grams

Fat: 12.5 grams

Calories: 172

Recipe Information:

Makes: 6 servings

Prep Time: 0:15:00

Marinate Time: 0:00:00

Cook Time: 1:05:00

ROASTED CHICKEN OVER WINTER SQUASH

Roasted Chicken Over Winter Squash

Prep Time:	15 minutes
Cook Time:	1 hours

Ingredients

1 large onion , chopped
1 medium red bell peppers , seeded and chopped
4 cup winter squash, cubed (kabocha or any winter squash)
2 tsp fresh thyme , chopped
1/2 tsp salt
1 tsp black pepper , feshly ground (to taste)
1 whole chicken, raw , skinned and split in half
2 tbsp dijon mustard
1 tbsp unsweetened applesauce

Directions 1 Preheat oven to 350 degrees F.
2 Spray nonstick cooking spray into a large nonstick pan and heat over medium heat. Sauté the onions and bell pepper until starting to soften, about 3 minutes. Stir in the squash and cook, stirring often, about 4 minutes more.
3 Mix in the thyme, salt, and pepper, then place mixture into a 9 x 13 inch roasting pan.
4 Place the two chicken halves over the squash mixture making sure to cover them.
5 In a small bowl, whisk together the mustard and applesauce. Apply to chicken with a pastry brush. Place chicken in oven and bake until thoroughly cooked, about 1 hour. If using a meat thermometer, place in thigh; chicken is cooked when thermometer registers at 180 degrees F. Let sit out for 10 minutes for easier carving.

Nutrition Facts
Makes 8 servings
Amount Per Serving
Calories	106
Total Carbs	8.7 g
Dietary Fiber	1.6 g
Sugars	2.8 g
Total Fat	6.5 g
Saturated Fat	1.8 g
Unsaturated Fat	4.7 g
Potassium	182.6 mg
Protein	3.6 g
Sodium	251.5 mg
Dietary Exchanges 1 Fat, 1/2 Meat, 1/2 Vegetable

Crispy Thin Breadsticks 

Preparation time: 15 min	Servings: 8
Cooking time: 15 min

Ingredients:

2 tbsp unsalted butter, melted

1 tsp Italian seasoning

1/4 cup grated Parmesan cheese

1 loaf wheat bread, slightly thawed

Cooking Directions:

Preheat oven to 400°F. Cut loaf of bread dough lengthwise into 8 pieces. Cut pieces in half. This will make 16 thin breadsticks. For extra thin breadsticks, cut 16 pieces in half lengthwise. Roll and stretch each piece of dough to 15 in. lengths. Place on a cookie sheet that has been coated with nonstick cooking spray. Brush with melted butter. Sprinkle with herbs and Parmesan cheese. Let rise 30 minutes. Bake 12-15 minutes or until brown and crispy. 

Nutrition Facts

Calories 39

% Calories From Fat 87.7%

Total Fat 3.8g

Saturated Fats 2.4g

Mono-unsaturated Fats 1g

Poly-unsaturated Fats 0.2g

Cholesterol 10mg

Sodium 48mg

Total Carbohydrates 0.2g

Dietary Fiber 0g

Sugar 0g

Protein 1.2g

Seven Veggie Side Dish

Preparation time: 15 min			Servings: 4
Cooking time: 15 min

Ingredients:

3 tbsp water

1/2 cup red bell pepper, chopped

1/2 cup cauliflower florets

1/2 cup green bell pepper, chopped

1 tbsp cilantro, chopped

1/2 cup frozen peas, thawed

1/2 cup cherry tomatoes

3 tbsp vindaloo curry paste

1/2 cup green onions, sliced

2 tbsp plain low fat yogurt

3 tbsp oil

1/2 cup fresh or frozen pea pods, cut in half

Cooking Directions:

In wok or large skillet over high heat, heat oil. Add cauliflower and bell peppers. Stir-fry 3-4 minutes. Add pea pods, peas, tomatoes, and green onions. Stir-fry 2-3 minutes. Cover. Reduce heat to low. In small bowl, combine water, vindaloo paste, yogurt and cilantro. Stir into vegetable mixture. Cover. Cook 4-5 minutes. 

Nutrition Facts

Calories 140

% Calories From Fat 70.7%

Total Fat 11g

Saturated Fats 1.6g

Mono-unsaturated Fats 7.6g

Poly-unsaturated Fats 1.3g

Cholesterol 0.5mg

Sodium 67mg

Total Carbohydrates 9.5g

Dietary Fiber 2.8g

Sugar 4.5g

Protein 2.8g