Menu planner: Prosciutto-wrapped pork tenderloin with walnuts will make your day

Prosciutto-wrapped pork and walnuts

Servings: 6

Preparation time: 15 minutes

Cooking time: less than 25 minutes

INGREDIENTS

1 1/2 pounds pork tenderloin

1/2 teaspoon garlic powder

1/4 teaspoon coarse salt

3 ounces thinly sliced prosciutto

2 tablespoons butter

2/3 cup mango chutney

1/4 cup dry white wine

1/4 cup unsalted chicken stock

Baby arugula and small red onion wedges

3/4 cup coarsely chopped toasted walnuts

Season pork with garlic powder and salt; wrap in prosciutto slices, securing ends with wooden picks. In a large nonstick skillet, melt butter on medium high. Add pork; brown on all sides, turning occasionally. Reduce heat to low; stir chutney, wine and stock into the skillet. Cover; cook 20 minutes or until pork reaches 145 degrees. Remove cover; cook until sauce thickens. Slightly cool; remove to cutting board and remove picks. Slice pork. Place on platter lined with arugula and onion. Pour sauce over top of pork and sprinkle with walnuts.

Per serving: 333 calories, 28 grams protein, 18 grams fat (49% calories from fat), 5.1 grams saturated fat, 15 grams carbohydrate, 82 milligrams cholesterol, 426 milligrams sodium, 2 grams fiber. Carb count: 1

Greek isle pasta

Servings: 8

Preparation time: less than 15 minutes

INGREDIENTS

12 ounces radiatori pasta

1 cup kalamata olives, rinsed and sliced

1 (28-ounce) can no-salt-added diced tomatoes, drained

1/2 cup fresh basil leaves, rolled and thinly sliced

3 tablespoons olive oil

Freshly grated parmesan cheese for garnish, if desired

Cook pasta according to directions; drain. Meanwhile, combine olives, tomatoes, basil and oil; mix well. Stir and spoon sauce over pasta. Serve at room temperature. Garnish with cheese if desired.

Per serving: 276 calories, 7 grams protein, 10 grams fat (34% calories from fat), 1.4 grams saturated fat, 38 grams carbohydrate, no cholesterol, 280 milligrams sodium, 2 grams fiber. Carb count: 2.5.

Sesame-orange scallops

Servings: 4

Preparation time: 15 minutes

Cooking time: 7 to 10 minutes

INGREDIENTS

2 teaspoons cornstarch

2 cups orange juice

16 sea scallops

1/4 teaspoon coarse salt

1/4 teaspoon black pepper

3 tablespoons canola oil

2 tablespoons fresh ginger, peeled and minced

2 cloves garlic, minced

2 tablespoons reduced-sodium soy sauce

1/4 teaspoon crushed red pepper

2 tablespoons chopped cilantro

2 teaspoons toasted sesame seeds

In a small bowl, whisk cornstarch into orange juice until smooth; set aside. Season scallops with salt and black pepper. Heat oil in a large skillet on medium-high until very hot; add scallops and sear 2 to 3 minutes on each side or until caramelized. (Do not move scallops around in skillet, except to turn.) Transfer to a serving platter and cover with foil to keep warm. Reduce heat to medium. Add ginger and garlic to skillet; cook, stirring constantly, 30 seconds. Pour orange juice mixture into skillet; add soy sauce and crushed red pepper. Bring to a boil over high heat and cook 3 to 4 minutes or until the sauce is thickened and slightly reduced. Gently stir in cilantro and sesame seeds; pour over scallops. Serve immediately.

Per serving: 271 calories, 19 grams protein, 12 grams fat (41% calories from fat), 1.1 grams saturated fat, 21 grams carbohydrate, 34 milligrams cholesterol, 874 milligrams sodium, 1 gram fiber. Carb count: 1.5.

Two-cheese pasta

Cook 10 ounces rotini pasta according to directions and add 2 cups frozen cauliflower, broccoli and carrot mixture (loose-packed) the last 5 minutes of cooking; drain. In the heated saucepan, combine 1 cup 1% milk, 3 ounces reduced-fat cream cheese and 1/4 teaspoon pepper. Cook and stir on low until cream cheese melts. Return pasta and vegetable mixture to saucepan. Toss to coat with cream cheese mixture. Stir in 1/2 cup freshly grated parmesan cheese.

Meatball heroes

Heat broiler. In a large nonstick skillet on medium-high, heat 1 (12-ounce) package frozen precooked turkey meatballs (thawed), 1 1/2 cups red pasta sauce and 1/4 cup water until boiling. Reduce heat to medium-low and simmer, covered, 5 minutes or until meatballs are heated through; stir occasionally. Meanwhile, place 4 whole-grain hero rolls (sliced almost through horizontally) cut-side up on a large cookie sheet. Sprinkle rolls with 1/2 to 1 cup part-skim shredded mozzarella cheese. Broil two to three minutes or until cheese melts. Spoon meatballs and sauce onto bottom of rolls; cut sandwiches in half.

Mexican pizza

Heat oven to 425 degrees. Place 1 (10-ounce) ready-to-bake whole-grain thin pizza crust on a baking sheet. Spread with 1 (16-ounce) can vegetarian refried beans; sprinkle with 1 cup (4 ounces) shredded reduced-fat Mexican-blend cheese. Bake 8 to 10 minutes or until crust is crisp and cheese melts. Top with shredded lettuce, chopped tomatoes, mild taco sauce and chopped cilantro.