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closeWeekly recipes for September 23, 2009
Grilled Pork Tenderloins With Black Bean Salsa
Preparation time: 10 minutes; cooking time: 18 minutes; standing time: 5 minutes
2 pork tenderloins (about 2 pounds total)
3/4 cup any lime vinaigrette dressing, divided
3/4 teaspoon cumin
1 (15- to 16-ounce) can rinsed black beans
1 (10-ounce) can drained pineapple tidbits
1 finely chopped red bell pepper
1/8 teaspoon each salt and pepper
Place tenderloins in a large resealable plastic bag. In a small bowl, whisk together the vinaigrette and cumin. Pour 1/2 cup of the mixture into bag with pork. Marinate at room temperature while grill heats. Remove pork; discard marinade. Grill pork on medium 18 minutes, turning frequently, until it registers 150 degrees; remove from grill, tent with foil and let stand 5 minutes.
Meanwhile, in a small bowl, mix together the beans, pineapple, red pepper, salt, pepper and remaining cumin-dressing mixture. Slice pork on a slight diagonal into 1/4-inch slices. Serve with salsa on the side.
Per serving: 214 calories, 26 grams protein, 5 grams fat (24 percent calories from fat), 1.1 grams saturated fat, 13 grams carbohydrate, 74 milligrams cholesterol, 315 milligrams sodium, 3 grams fiber. Makes 8 servings.
-- Adapted from Family Circle magazine
Fruit Tart
Preparation time: 15 minutes; baking time: 20 minutes
1 refrigerated pie crust (from a 15-ounce package)
1 lightly beaten egg white
1/3 cup sugar
2 tablespoons cornstarch
1/2 teaspoon cinnamon
1/4 teaspoon ground ginger
2 cups peeled and sliced peaches
1 cup blueberries
1/2 teaspoon pure vanilla extract
Heat oven to 425 degrees. Prepare crust as directed. Place on foil-lined 12-inch pizza pan. If necessary, press out any folds or creases of crust. Brush it with about half of the egg white. In medium bowl, mix sugar, cornstarch, cinnamon and ginger. Add fruit and vanilla; toss gently. Spoon into center of crust, spreading to within 2 inches of edges. Fold 2-inch edge of crust up over fruit, pleating or folding crust as needed. Brush crust with remaining egg white. Bake 20 minutes or until crust is golden brown. Cool slightly before serving.
Per serving: 178 calories, 2 grams protein, 7 grams fat (34 percent calories from fat), 3 grams saturated fat, 29 grams carbohydrate, 3 milligrams cholesterol, 145 milligrams sodium, 1 gram fiber. Makes 8 servings.
Penne With Pesto and Chicken
Preparation time: 10 minutes; cooking time: less than 5 minutes, plus pasta
8 ounces whole-wheat penne pasta
4 cups broccoli florets or 1 (12-ounce) package broccoli
1 tablespoon olive oil
2 cloves sliced garlic
1 (8- to 10-ounce) package fully cooked grilled chicken strips, cut into bite-size pieces
1/2 cup reduced-fat basil pesto (see Note)
Cook pasta according to directions; add broccoli the last 3 minutes of cooking. Meanwhile, heat oil in a large nonstick skillet on medium-low; add garlic and cook 3 minutes. Drain pasta and broccoli; reserve 1/2 cup cooking water. Return pasta mixture to pot. Add garlic, chicken and pesto; toss to mix; add reserved water if too dry.
Note: For testing purposes, I used Buitoni reduced-fat pesto.
Per serving: 294 calories, 19 grams protein, 10 grams fat (29 percent calories from fat), 1.8 grams saturated fat, 36 grams carbohydrate, 25 milligrams cholesterol, 311 milligrams sodium, 7 grams fiber. Makes 6 servings.
-- Adapted from Family Circle magazine
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