Menu planner: Recipes for enchiladas, almond-crusted pork and lamb chops

Salsa Verde Bean Enchiladas

Servings: 6

Preparation time: 15 minutes

Cooking time: 30 minutes; standing time: 10 minutes

INGREDIENTS

2 (15-ounce) cans Southwestern bean salad

1 teaspoon cumin

12 soft corn tortillas (6 to 8 inches)

2 cups salsa verde

1 1/2 cups shredded Mexican cheese blend

Reduced-fat sour cream, chopped avocado, fresh chopped cilantro and lime wedges for garnish

Heat oven to 350 degrees. Drain 1 can of bean salad; discard liquid. Place in food processor. Process until pureed but still slightly chunky.

In a large bowl, mix together pureed salad, second can salad with liquid and the cumin.

Spoon mixture evenly down center of tortillas. Roll; place seam side down in a 9-by-13-inch baking dish coated with cooking spray.

Pour salsa verde evenly over enchiladas. Top with cheese.

Cover with nonstick foil. Bake 30 minutes or until beginning to brown around edges. Let stand 10 minutes before serving. Garnish as desired.

Per serving: 285 calories, 12 grams protein, 9 grams fat (28 percent calories from fat), 4.9 grams saturated fat, 40 grams carbohydrate, 27 milligrams cholesterol, 1,047 milligrams sodium, 5 grams fiber. Carb count: 2.5.

Almond-Crusted Pork With Mango Relish

Servings: 4

Preparation time: 15 minutes

Cooking time: 20 to 25 minutes: standing time: 5 minutes

INGREDIENTS

2 large mangoes, peeled, pitted and diced

1/4 cup minced red onion

1/4 cup minced red bell pepper

1 tablespoon red wine vinegar

1 teaspoon fresh chopped mint

1/2 teaspoon coarse salt, divided

1/4 teaspoon freshly ground black pepper, divided

3/4 cup toasted almonds, finely chopped and divided

2 tablespoons brown sugar

1 teaspoon cumin

1 teaspoon ground coriander

1/4 teaspoon cinnamon

2 pork tenderloins (1 pound each)

1 1/2 tablespoons extra-virgin olive oil

Arugula for garnish

Heat oven to 450 degrees. In a medium bowl, combine mangoes, onion, bell pepper, vinegar, mint and half the salt and pepper; set aside.

In a shallow container, mix well 1/2 cup almonds, brown sugar, cumin, coriander and cinnamon.

Brush pork with olive oil; season with remaining salt and pepper. Roll tenderloins in almond mixture; place on a foil-lined rimmed baking pan.

Spray tenderloins lightly with cooking spray and roast 20 to 25 minutes or until internal temperature is 145 degrees.

Let stand 5 minutes. Place on serving platter; top with mango mixture and remaining almonds. Garnish with arugula.

Per serving: 532 calories, 49 grams protein, 22 grams fat (36 percent calories from fat), 3.6 grams saturated fat, 38 grams carbohydrate, 119 milligrams cholesterol, 339 milligrams sodium, 6 grams fiber. Carb count: 2.5.

Glazed Lamb Chops

Servings: 18 rib chops

Preparation time: 15 minutes; marinating time: 2 hours

Cooking time: about 10 minutes

INGREDIENTS

3/4 cup dry red wine

1/3 cup orange juice

4 garlic cloves, minced

4 shallots, minced

2 tablespoons minced fresh rosemary

1 1/2 teaspoons dried oregano

3 tablespoons olive oil

18 (2- to 3-ounce) lamb rib chops

1 teaspoon coarse salt

1 teaspoon pepper

2 tablespoons honey

Whisk together wine, juice, garlic, shallots, rosemary, oregano and olive oil.

Reserve 1/4 cup. Pour remaining marinade into resealable plastic bag; add lamb chops. Chill 2 hours.

Remove chops from marinade; discard marinade. Sprinkle with salt and pepper.

Place chops on rack of roasting pan coated with cooking spray. Stir together reserved 1/4 cup marinade and the honey.

Broil chops 3 inches from heat 5 minutes on each side or to desired doneness, basting with honey mixture after 3 minutes on each side.

Per chop: 77 calories, 9 grams protein, 3 grams fat (40 percent calories from fat), 1.1 grams saturated fat, 2 grams carbohydrate, 29 milligrams cholesterol, 132 milligrams sodium, no fiber. Carb count: 0.

Oven Fries

Heat oven to 425 degrees. Cut 1 1/2 pounds unpeeled potatoes into 1/2-inch wedges and toss with 1 tablespoon canola oil and 1/2 teaspoon coarse salt. Bake on a large foil-lined baking sheet coated with cooking spray about 30 minutes or until tender.

Mediterranean Market Salad

In a large nonstick skillet, cook 1 1/2 pounds fresh broccoli florets, 1 1/2 tablespoons minced garlic and 1 teaspoon pepper in 1 1/2 tablespoons canola oil over medium heat 5 to 6 minutes or until broccoli is softened. Add 3 cups water and the seasoning packets from any 2 (6.5-ounce) packages wild mushroom couscous (or another flavor); bring to a boil. Remove from heat; stir in couscous and cover. Let stand 7 minutes. Sprinkle with 1/2 cup quartered kalamata olives.

Cucumber Salad

Peel, halve lengthwise, remove seeds and slice 2 medium cucumbers. Combine 1/2 cup plain yogurt, 1/2 teaspoon minced garlic, 1/2 teaspoon cumin, 1 tablespoon fresh chopped mint and 3 tablespoons golden raisins; mix well. Spoon over cucumbers and toss to coat.

Linguine With Goat Cheese and Tomatoes

Cook 12 ounces linguine according to directions; drain. Meanwhile, toss 1 pound grape tomatoes (halved) with 1/2 teaspoon sugar and coarse salt to taste in a bowl to release the juices. Toss the cooked pasta with 1 (4- or 5-ounce) package crumbled goat cheese in a warmed serving bowl until the cheese is melted. Add the tomatoes and their juices, 2/3 cup sliced kalamata olives, 1/2 cup shredded fresh basil leaves, coarse salt and pepper to taste. Toss to mix and serve immediately.