Weekly recipes for August 22, 2012
Peanut Butter and Jelly Sandwich Makeover
Start to finish: 15 minutes.
1 tablespoon instant oatmeal
3 tablespoons nonfat milk
1 tablespoon natural unsalted peanut butter
1/4 cup chopped fresh berries, chopped
2 teaspoons all-fruit spread
2 slices multigrain or whole-wheat bread
In a small microwave-safe bowl, combine the oatmeal, milk and salt. Microwave on high for 1 minute, or until boiling. Allow to cool for 5 minutes, then stir in the peanut butter.
In another small bowl, stir together the berries and fruit spread.
Spread the peanut butter-oat mixture on one slice of bread and the fruit mixture over it. Top with the second slice of bread.
Nutrition information per serving (values are rounded to the nearest whole number): 270 calories; 80 calories from fat (30 percent of total calories); 9 grams fat (2 grams saturated; 0 grams trans fats); 0 milligrams cholesterol; 42 grams carbohydrate; 11 grams protein; 10 grams fiber; 420 milligrams sodium.
Spicy Pork with Polenta
Start to finish: 45 minutes. Servings: 4.
1/2 cup mirin
1/4 cup crushed pepper sauce
1/4 cup seasoned rice vinegar
2 tablespoons soy sauce
1 pound thinly sliced pork cutlets
18 ounce tube prepared polenta, cut into chunks
1 cup milk
2 tablespoons toasted sesame oil
4 ounces crumbled feta cheese
Salt and ground black pepper
In a large glass or stainless steel bowl, stir together the mirin, crushed pepper sauce, vinegar and soy sauce. Add the pork, toss, then refrigerate for 20 minutes.
Meanwhile, in a medium sauce pan over medium heat, combine the polenta and milk. Stir until soft and heated through, 6 to 7 minutes. Cover and set aside.
In a large skillet, heat the oil over medium-high. Remove the pork from the marinade (reserve the marinade) and add to the pan. Brown the cutlets on each side for 3 to 4 minutes. Add the marinade from the bowl to the skillet and bring to a boil.
Stir the feta cheese into the polenta, then season with salt and pepper. To serve, spoon polenta onto each plate, then top with pork cutlets and sauce from the pan.
Nutrition information per serving (values are rounded to the nearest whole number): 490 calories; 180 calories from fat (37 percent of total calories); 21 grams fat (8 grams saturated; 0 grams trans fats); 95 milligrams cholesterol; 34 grams carbohydrate; 34 grams protein; 1 grams fiber; 1,890 milligrams sodium.
Sichuan Pepper Meatballs
Start to finish: 30 minutes. Makes 3 dozen meatballs.
For the meatballs:
2 teaspoons Sichuan pepper
1/2 star anise
1/2 teaspoon dry ground ginger
4 scallions, whites and greens, finely chopped
2 teaspoons salt
1 pound lean ground beef
1 pound lean ground pork
Sesame oil, for frying
For the dipping sauce:
1 cup sour cream
2 tablespoons honey
Heat the oven to 400 degrees. Line a rimmed baking sheet with foil and coat with cooking spray.
In a dry skillet over medium heat, toast the Sichuan pepper, star anise and ginger for 1 minute, stirring constantly. Transfer to a spice grinder and grind until reduced to a fine powder. Transfer to a large bowl.
Add the egg to the seasoning blend, then whisk well. Mix in the scallions and salt, then add the beef and pork. Use your hands to mix well. Form the mixture into tablespoon-size meatballs.
In a large skillet over medium-high, heat about 1 tablespoon of sesame oil until nearly smoking. Working in batches and without crowding the pan, brown the meatballs on all sides, about 5 minutes.
Transfer the meatballs to the prepared baking sheet. Repeat with remaining meatballs, adding oil to the skillet as needed.
When all of the meatballs have been browned, place them in the oven and roast for 8 minutes.
Meanwhile, prepare the dipping sauce. In a small bowl, whisk together the sour cream, honey and salt.
When the meatballs are finished, serve them with toothpicks and ramekins of the dipping sauce.
Nutrition information per serving (values are rounded to the nearest whole number): 80 calories; 50 calories from fat (63 percent of total calories); 6 grams fat (2 grams saturated; 0 gram trans fats); 25 milligrams cholesterol; 2 grams carbohydrate; 5 grams protein; 0 grams fiber; 125 milligrams sodium.
Whole-grain Apple and Ham Breakfast Casserole
Start to finish: 10 minutes active, overnight refrigeration, 35 minutes baking. Servings: 8.
4 ounces deli-sliced ham, chopped
3 apples, peeled, cored and diced
6 slices whole-grain bread, cubed
1/2 cup low-fat shredded cheddar cheese
8 egg whites
3/4 cup fat-free half-and-half
1/4 cup grated Parmesan cheese
The night before, in a medium casserole dish, toss together the ham, apples, bread cubes and cheese. Set aside.
In a medium bowl, beat together the egg whites and fat-free half-and-half. Pour the egg mixture over the bread and meat. Use a fork to gently press the bread to help it absorb the liquid. Sprinkle the Parmesan cheese over the casserole. Cover the dish with foil and refrigerate until morning.
When ready to bake, heat the oven to 375 degrees.
Bake the casserole, covered, for 20 minutes, then uncover and bake for another 10 to 15 minutes, or until puffed and golden brown.
Nutrition information per serving (values are rounded to the nearest whole number): 160 calories; 30 calories from fat (19 percent of total calories); 3 grams fat (1.5 grams saturated; 0 grams trans fats); 10 milligrams cholesterol; 21 grams carbohydrate; 12 grams protein; 2 grams fiber; 440 milligrams sodium.
Layered Shrimp, Mango and Pasta Salad
Makes 2 servings.
1/4 pound fusilli (corkscrew) pasta (about 1 1/2 cups)
3 tablespoons reduced-fat mayonnaise
3 tablespoons water
2 tablespoons prepared horseradish
2 tablespoon Dijon mustard
3/4 pound peeled, cooked shrimp
4 cups washed, ready-to-eat salad greens
1 red pepper, sliced (about 1 cup)
2 cups cubed ripe mango cubes
1 medium tomato, cut into small cubes (about 1 inch)
4 tablespoons chopped fresh chives.
Place a large pot of water on to boil. Cook pasta 10 minutes or according to package instructions. Meanwhile, mix mayonnaise, water, horseradish and mustard together in a bowl; transfer half to a salad bowl.
Drain pasta, rinse in cold water and drain thoroughly. Add to the salad bowl and toss to mix with the dressing. Add shrimp to the second bowl of sauce and toss to mix with the dressing.
Line two dinner plates with the lettuce. Spoon pasta over leaves. Place red bell pepper slices over pasta and spoon shrimp and dressing on top. Arrange mango on top of the shrimp. Top with tomato and chives.
Per serving: 638 calories (19 percent from fat), 13.2 grams fat (2.0 grams saturated, 2.9 grams monounsaturated), 258 milligrams cholesterol, 47.2 grams protein, 84.2 grams carbohydrates, 10.3 grams fiber, 650 milligrams sodium.