Menu planner: Prosciutto-wrapped pork with walnuts will spoil your taste buds

Prosciutto-wrapped pork with walnuts

Makes 4 servings

Preparation time: 15 minutes

Cooking time: less than 30 minutes

INGREDIENTS

1 1/2 pounds pork tenderloin

1/2 teaspoon garlic powder

1/2 teaspoon coarse salt

3 ounces thinly sliced prosciutto

2 tablespoons butter

2/3 cup mango chutney

1/4 cup 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 and wrap in prosciutto, securing the ends with wooden picks. In a very large skillet, melt butter on medium-high heat. Add pork and cook until brown on all sides, about 5 minutes, turning occasionally. Reduce heat to low and stir in chutney, wine and stock. Cover and cook 20 minutes or until internal temperature of pork reaches 145 degrees. Remove cover and cook until sauce thickens. Remove from skillet to cutting board; tent with foil for 5 minutes. Slice and place on a platter lined with arugula and red onion. Pour sauce over and top and sprinkle with walnuts.

Per serving: 500 calories, 41 grams protein, 28 grams fat (49% calories from fat), 7.6 grams saturated fat, 22 grams carbohydrate, 123 milligrams cholesterol, 759 milligrams sodium, 3 grams fiber.

Carb count: 1.5.

Chicken-vegetable pita pockets

Makes 4 servings

Preparation time: 15 minutes

Cooking time: less than 5 minutes

INGREDIENTS

1/2 cup plain yogurt

2 tablespoons low-fat mayonnaise

1 tablespoon Dijon mustard

1/4 teaspoon cumin

1/8 teaspoon cayenne pepper

2 cups chopped cooked chicken breast

1/2 cup chopped seeded cucumber

2 green onions, sliced

2 cups shredded fresh spinach

4 whole-grain pita pockets, halved

Heat oven to 250 degrees. In a large bowl, whisk together yogurt, mayonnaise, mustard, cumin and cayenne pepper. Add chicken, cucumber, onions and spinach; toss to coat. Meanwhile, bake pita halves 3 to 4 minutes (do not toast). Divide and spoon filling into pita halves and serve.

Per serving: 326 calories, 30 grams protein, 6 grams fat (15% calories from fat), 1.2 grams saturated fat, 40 grams carbohydrate, 60 milligrams cholesterol, 558 milligrams sodium, 5 grams fiber.

Carb count: 2.5.

Mexican meat-and-cheese bake

Makes 8 servings

Preparation time: 20 minutes

Cooking time: about 45 minutes

INGREDIENTS

1 medium onion, chopped

1 pound lean ground beef

1 pound ground turkey breast

1 (10 3/4-ounce) can condensed less-sodium less-fat cream of mushroom soup

1 (10 3/4-ounce) can condensed less-sodium less-fat cream of chicken soup

5 ounces water

1 (4-ounce) can chopped green chilies

8 (6-inch) corn tortillas

2 cups shredded 50% light jalapeno or cheddar cheese

Shredded lettuce, chopped tomatoes and reduced-fat sour cream

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Heat a large, nonstick skillet on medium; add onion and cook 3 minutes. Add beef and turkey and cook 7 minutes or until meat is no longer pink and onion is softened; drain. Add both soups, water and chilies; mix well. Line bottom of dish with 4 tortillas, torn into pieces. Cover tortillas with half the meat mixture and half the cheese. Repeat layers. Bake 25 to 35 minutes or until hot and bubbly. Serve with lettuce, tomatoes and sour cream.

Per serving: 316 calories, 35 grams protein, 13 grams fat (37% calories from fat), 5.7 grams saturated fat, 16 grams carbohydrate, 73 milligrams cholesterol, 726 milligrams sodium, 2 grams fiber.

Carb count: 1.

Italian vegetable stew

In a Dutch oven, heat 1 tablespoon olive oil on medium. Add 3 cups diced potatoes, 2 cups diced onions and 1 teaspoon minced garlic; cook 10 minutes or until potatoes are lightly browned and onions are softened. Add 2 cups sliced zucchini, 1 (14.5-ounce) can undrained diced tomatoes with basil, garlic and oregano, 1 cup unsalted vegetable broth and 1 teaspoon dried basil. Cover and simmer 10 minutes; add coarse salt and pepper to taste.

Barbecue pulled chicken

In a 4-quart or larger slow cooker, combine 1 (14.5-ounce) can drained no-salt-added diced tomatoes, 1/4 cup apple cider vinegar, 2 tablespoons honey, 1 tablespoon smoked paprika, 1 tablespoon soy sauce, 1 tablespoon Dijon mustard and 1/4 teaspoon crushed red pepper; mix well. Add 2 pounds boneless skinless chicken breasts. Season with coarse salt and freshly ground black pepper. Cover and cook on low 4 hours or until chicken is falling apart. Remove from cooker; shred with forks and serve on whole-grain hamburger buns

Manhattan seafood chowder

Prepare 2 (10 1/2-ounce) cans vegetarian vegetable soup according to directions. Add 12 ounces imitation crabmeat and 2 cups cooked rice. Heat on medium-low and serve with a mixed green salad and cheese toast.