Garlic herb roast pork
Makes 8 servings
Preparation time: 10 minutes
Cooking time: about 30 minutes; standing time: 10 minutes
INGREDIENTS
2 pounds boneless pork loin center roast
4 cloves garlic, crushed
1 teaspoon coarse salt
1 tablespoon minced fresh sage, or 2 teaspoons dried
2 teaspoons minced fresh rosemary, or 1 teaspoon dried
3/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
Heat oven to 450 degrees. Pat pork dry with paper towels; place in shallow roasting pan. In small bowl, stir together garlic, salt, sage, rosemary, pepper and olive oil to make a paste. Rub paste over all surfaces of pork loin; place in oven and roast for 15 minutes. Lower oven temperature to 300 degrees and roast for another 15 to 20 minutes or until internal temperature is 145 degrees. Remove from oven, tent loosely with foil and let rest 10 minutes before slicing to serve.
Per serving: 171 calories, 20 grams protein, 9 grams fat (49 percent calories from fat), 3.1 grams saturated fat, 1 gram carbohydrate, 51 milligrams cholesterol, 270 milligrams sodium, no fiber.
Carb choices: 0.
Salsa verde chicken
Makes 6 servings
Preparation time: 15 minutes
Cooking time: 7 hours
INGREDIENTS
2 pounds trimmed boneless skinless chicken thighs (cut into chunks)
1 (1-ounce) packet less-sodium taco seasoning mix
1 (16-ounce) jar salsa verde
Chopped cilantro and diced avocado for garnish
In a large bowl, combine chicken and seasoning mix; toss to coat. Arrange in a 4-quart or larger slow cooker. Spoon salsa verde over chicken. Cook 7 hours on low. Garnish with cilantro and avocado.
Per serving: 227 calories, 25 grams protein, 9 grams fat (37 percent calories from fat), 2.4 grams saturated fat, 8 grams carbohydrate, 141 milligrams cholesterol, 575 milligrams sodium, no fiber.
Carb choices: 0.5.
Lentil and vegetable stew
Makes 14 1-cup servings
Preparation time: 15 minutes
Cooking time: 8 to 9 hours on low
INGREDIENTS
1 1/2 cups dried lentils
3 cups water, plus 1/2 cup if needed
1 small acorn squash (about 1 1/4 pounds), peeled, seeded and cut into 1-inch pieces
2 cups no-salt-added or regular marinara sauce
1 medium green bell pepper, cut into 1-inch pieces
1 medium baking potato, cut into 1-inch pieces
1 small onion, chopped
1 teaspoon minced garlic
1 (10-ounce) package frozen cut green beans
1 tablespoon olive oil
Combine lentils and 3 cups water in a 4-quart or larger slow cooker. In a large bowl, combine squash, marinara sauce, bell pepper, potato, onion and garlic; mix well. Add to slow cooker. Cook on low 7 hours; add green beans and oil. If too thick, stir in additional water. Cook 1 more hour or until lentils and vegetables are done.
Per cup: 131 calories, 8 grams protein, 1 gram fat (9 percent calories from fat), no saturated fat, 24 grams carbohydrate, no cholesterol, 56 milligrams sodium, 5 grams fiber.
Carb choices: 1.5.
Chicken-tabbouleh toss
You’ll need 2 cups cooked diced chicken (from a rotisserie chicken or other cooked chicken) and 2 cups tabbouleh from the deli. Toss them both with a ranch salad kit, using half the salad dressing. Mix in some toasted chopped walnuts. Serve with whole-grain rolls.
Ham provolone and pineapple melt
Spread one side of 8 slices whole-grain bread with 1/2 teaspoon butter each. Place 4 slices bread, buttered side down, on griddle. Add 4 thin slices provolone cheese, 4 well-drained pineapple rings and 4 thin slices ham. Add second slices of bread, buttered side up. Cook at medium 3 to 4 minutes per side or until bread is toasted and cheese is melted.
Zesty shrimp with garlic and tomatoes
Heat oven to 375 degrees. In a 1 1/2-quart baking dish, combine 1 pound peeled and deveined shrimp with tails, 1 pint grape tomatoes (halved lengthwise), 1 packet (3/4-ounce) zesty Italian salad dressing mix, 1/4 cup dry white wine, 4 tablespoons melted butter, 1 tablespoon chopped garlic and 1/4 teaspoon coarse salt; toss ingredients. Bake 20 minutes or until shrimp are pink and cooked through. Serve over angel hair pasta. Add sugar snap peas and baguette.
