Makes 6 servings
Preparation time: 15 minutes
Cooking time: 50 to 60 minutes
3/4 cup pecan pieces
3/4 cup sugar
3 tablespoons flour
1 (1-pound) bag frozen unsweetened blueberries (small wild, if available)
1 (9-inch) frozen pie shell
1/2 cup sour cream for garnish
Heat oven to 400 degrees. Place the pecans, sugar and flour in a food processor; process to a powder. Combine with the frozen berries in a bowl and pour into the frozen pie shell. Place the tart on a cookie sheet and bake 50 to 60 minutes, until the dough is well-cooked and the filling is lightly browned on top. Cool for at least 1 hour before serving. To serve: Cut into 6 pieces and garnish with sour cream.
Per serving: 395 calories, 4 grams protein, 19 grams fat (43% calories from fat), 5.1 grams saturated fat, 52 grams carbohydrate, 13 milligrams cholesterol, 102 milligrams sodium, 4 grams fiber.
Carb count: 3.5.
Beef barley soup
Makes 4 servings
Preparation time: 20 minutes
Cooking time: about 25 minutes
4 teaspoons canola oil, divided
3/4 cup finely chopped onion
2 tablespoons minced garlic, divided
1/2 teaspoon dried thyme
2 (14-ounce) cans unsalted beef broth
2 cups water
8 ounces baby carrots (about 1 3/4 cups)
8 ounces sliced cremini mushrooms
1 cup diced red bell pepper
3/4 cup quick-cooking barley
1 pound beef top sirloin steak or shoulder top blade (flatiron) steak
Coarse salt and black pepper
1 cup frozen peas
Heat 2 teaspoons oil in 4-quart stockpot or saucepan on medium. Add onion, 1 tablespoon garlic and thyme; cook and stir 3 to 5 minutes or until onion is tender. Add broth, water, carrots, mushrooms, bell pepper and barley; bring to a boil. Reduce heat; cover and simmer 10 minutes or until barley and vegetables are tender. Meanwhile, cut steak lengthwise in half, then crosswise into 3/4-inch-thick strips. Toss with remaining 1 tablespoon garlic. Heat 1 teaspoon oil in large nonstick skillet over medium-high. Add half the beef; stir-fry 3 to 4 minutes for medium-rare to medium. Remove from skillet. Repeat with remaining oil and beef. Season with salt and black pepper as desired. Add beef and frozen peas to barley-vegetable mixture; cook, uncovered, 2 minutes or until peas are tender. Serve warm.
Per serving: 360 calories, 32 grams protein, 9 grams fat (23% calories from fat), 1.7 grams saturated fat, 38 grams carbohydrate, 57 milligrams cholesterol, 195 milligrams sodium, 7 grams fiber.
Carb count: 2.5.
Makes 4 servings
Preparation time: 10 minutes
Cooking time: about 30 minutes
1 tablespoon canola oil
1 teaspoon cumin seeds
1 medium red onion, chopped
5 cloves garlic, minced
1 tablespoon coriander seeds
1 cup water
1 pound medium red potatoes, cut into 1-inch cubes
1 (15-ounce) can reduced-sodium chickpeas, drained and rinsed
Coarse salt to taste
1/2 teaspoon coarsely ground pepper
2 tablespoons chopped fresh cilantro, divided
1 medium tomato, cut into 1-inch cubes
Heat oil in a Dutch oven on medium-high; cook cumin seeds 10 seconds. Add onion and garlic; cook, stirring, 5 to 8 minutes or until dark brown. Add coriander seeds; cook, stirring, 20 seconds. Stir in water, potatoes, chickpeas, salt, pepper and 1 tablespoon cilantro. Bring to a boil. Reduce heat to low; cover and simmer 20 minutes or until the potatoes are tender. Add tomato; increase heat to medium and simmer, uncovered, 1 to 2 minutes. Sprinkle with remaining cilantro and serve.
Per serving: 254 calories, 9 grams protein, 5 grams fat (17% calories from fat), 0.3 gram saturated fat, 45 grams carbohydrate, no cholesterol, 38 milligrams sodium, 9 grams fiber.
Carb count: 3.
Roast pork tenderloins with ginger peach glaze
Heat oven to 375 degrees. Dry 2 (1-pound) pork tenderloins with paper towels. Combine 1 1/2 teaspoons seasoned salt and 1 teaspoon dried thyme. Rub pork with seasoning mixture. Roast, uncovered, on a rack 20 to 25 minutes or until internal temperature is 145 degrees. Meanwhile, combine 1 cup peach preserves, 1 tablespoon Worcestershire sauce and 1 1/4 teaspoons ground ginger. Spoon half of mixture on pork the last 10 minutes of cooking. Let pork stand 5 minutes before slicing. Heat remaining preserves mixture and serve with pork.
Spread whole-grain bread with honey mustard sauce. Top with lettuce and the pork. Heat oven to 425 degrees. Cut leftover sweet potatoes into wedges, coat with cooking spray, and bake 10 to 15 minutes or until hot.
Caribbean chicken fingers
In a small bowl, combine 1 tablespoon light brown sugar, 1 teaspoon seasoned salt, 1 teaspoon dried minced onion, 1/2 teaspoon cinnamon and 1/8 teaspoon cayenne pepper; mix well. Coat 1 pound chicken tenders with seasonings. Broil on a pan coated with cooking spray 3 minutes per side or until cooked through.
Combine 2 cups deli tuna salad with 1/2 cup chopped walnuts and a handful of halved seedless grapes. Line whole-wheat pitas with lettuce and fill with tuna mixture.
Rub 3 pounds bone-in skinless chicken parts (such as legs, breasts and thighs) with 1 teaspoon garlic powder, 1 teaspoon seasoned salt and 1 teaspoon pepper. Heat 1 tablespoon canola oil in large nonstick skillet on medium-high. Add chicken and cook 2 minutes, browning on all sides. Place chicken, 1 1/2 teaspoons Italian seasoning, 1 (0.62- to 1.25-ounce) package Italian-style spaghetti sauce mix and 1 cup dry white wine in a 4- to 6-quart slow cooker. Cover; cook on low 6 to 7 hours or on high 3 to 4 hours. Add 4 cups sliced zucchini (1/2 inch thick) and 8 ounces sliced cremini mushrooms during last hour of cooking. Serve the chicken-vegetable mixture over linguine. Add mixed greens and focaccia.