Savory Entrees
Tired of fast food? Here are some wholesome dishes that would be great for lunch or dinner!
| Creamy Pasta & Chickpeas | |
| Makes: 6 servings Prep Time: 10 minutes Cook: 18 minutes 1 pound asparagus, cut into 1-inch pieces 1 red pepper, chopped 1/2 teaspoon each salt and black pepper 8 ounces fiber-enriched penne pasta (such as Barilla Plus) 1 can (15.5 ounces) chickpeas, drained and rinsed 1 package (4.4 ounces) light, spreadable herb cheese (such as Boursin or light cream cheese or goat cheese) Pinch nutmeg 1. Generously coat a medium-size nonstick saucepan with nonstick cooking spray; heat over medium-high heat. Add asparagus, red pepper and 1/4 teaspoon each salt and pepper to pot. Cook, stirring, for 6 minutes. Remove and keep warm. 2. Cook penne in boiling salted water for 12 minutes. Drain; reserving 1 cup pasta water. Return pasta to pot. | 3. Over medium heat, stir in asparagus mixture, remaining 1/4 teaspoon each salt and pepper, chickpeas, cheese and nutmeg, adding reserved pasta water as needed to thin sauce. Serve immediately. Per Serving 280 calories 4 g fat (1 g sat.) 15 g protein 47 g carbohydrate 8 g fiber 553 mg sodium 6 mg cholesterol  By Family Circle (c) 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission |
| Grilled Pork Chops & Peach-Plum Salsa | ||||
| 2 peaches, about 3/4 pound 3 plums, about 3/4 pound 1/2 cup chopped red onion 2 medium jalapeños, seeded and chopped 1/2 cup cilantro, chopped 2 tablespoons lime juice 1 tablespoon olive oil 1/4 teaspoon salt 4 rib pork chops, about 6 ounces each 1/8 teaspoon pepper Cooked brown rice (optional) Pit peaches and plums and finely chop. Place in a medium-size bowl. Add red onion, jalapenos, cilantro, lime juice, olive oil and 1/8 teaspoon of the salt. Stir to combine. Cover and refrigerate for at least 1 hour. Heat grill or broiler. Season pork chops with remaining 1/8 teaspoon salt and the pepper. Grill or broil for 5 minutes. Turn and grill for an additional 4 to 5 minutes or until internal temperature registers 155° on an instant-read thermometer. | Serve the grilled pork chops with the salsa. Accompany with cooked rice, if desired. Per Serving 386 calories 13 g fat (4 g sat.) 46 g protein 21 g carbohydrate 3 g fiber 384 mg sodium 130 mg cholesterol  By Family Circle (c) 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Mexico City Beef & Bean Burritos | ||||
| Makes: 6 servings Prep Time: 10 minutes Cook: 10 minutes Microwave: 2 minutes 1/2 head iceberg lettuce 2 plum tomatoes 1 pound ground sirloin 2 teaspoons chili powder ½ teaspoon dried oregano 2 green peppers, chopped 1 small onion, chopped 1 can (15 ounces) fat-free refried beans 4 whole-grain burrito-size flour tortillas 3/4 cup reduced-fat shredded cheddar 1/3 cup light sour cream 1. Shred the lettuce (you will need 3 cups) and core and chop the tomatoes. Set aside. Coat a large nonstick skillet with nonstick cooking spray and heat over medium-high heat. Crumble in the sirloin and season with chili powder and oregano. Cook 3 minutes. Reduce heat to medium and add green peppers and onion. Cook an additional 7 minutes, until vegetables are softened (add 1/2 cup water if pan is dry). | 2. Meanwhile, place refried beans in a bowl and microwave on HIGH power for 2 minutes, stirring halfway. 3. Spread a tortilla with 1/4 cup beans. Spoon 2/3 cup of the meat mixture in center of tortilla. Top with 2 tablespoons cheese, 2/3 cup lettuce and 1/4 cup tomato. Fold up tortilla, burrito-style; repeat, using all ingredients. Serve with sour cream. Per Serving 462 calories 14 g fat (2 g sat.) 29 g protein 55 g carbohydrate 8 g fiber 999 mg sodium 57 mg cholesterol
By Family Circle (c) 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Shrimp with Bean-Tomato Ragu | ||||
| Makes: 4 servings Prep Time: 15 minutes Cook: 9 minutes 5 ounces uncooked whole- wheat angel-hair pasta 2 tablespoons olive oil 1 1/2 pounds large, frozen, shrimp, thawed, deveined 3/4 teaspoon lemon pepper 3 cloves garlic, chopped 1 can (15 ounces) white beans 1 pound cherry tomatoes, halved 1/2 teaspoon dried Italian seasoning 1/4 teaspoon crushed red pepper 1. Cook pasta following package directions. Drain and toss with 1 tablespoon of the olive oil. Keep warm. 2. While pasta is cooking, season shrimp with 1/2 teaspoon of the lemon pepper. Heat remaining tablespoon oil in a nonstick skillet over medium-high heat. Add shrimp and garlic; cook 4 minutes or until cooked through, turning once. Remove and keep warm. | 3. Drain and rinse the beans and add to the skillet along with tomatoes, Italian seasoning, red pepper and the remaining 1/4 teaspoon lemon pepper. Cook 5 minutes over medium heat. 4. Serve the ragu over the pasta and shrimp. Per Serving 458 calories 11 g fat (2 g sat.) 47 g protein 50 g carbohydrate 10 g fiber 644 mg sodium 259 mg cholesterol
By Family Circle (c) 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Chicken Nuggets | ||||
| Makes: 4 servings Prep Time: 15 minutes Broil: for 10 minutes 1 cup bread crumbs 1/2 teaspoon garlic powder 1/2 teaspoon dried thyme 1/4 cup Dijon mustard 1/3 cup light mayonnaise 1 1/2 pounds chicken tenders, cut into 1-inch pieces 3/4 pound green beans, washed, trimmed and steamed 1.Heat oven to broil. Coat baking rack with nonstick cooking spray. Place rack over baking sheet; set aside. 2. Stir together breadcrumbs, garlic powder and thyme in a pie plate; set aside. Stir together mustard and mayonnaise; set aside. 3. Remove 1/4 cup mustard mixture and brush each chicken piece with it; place in pie plate with breadcrumb mixture, spooning crumbs on top and pressing to adhere. Transfer to prepared baking rack; repeat with remaining pieces. Broil for 10 minutes or until cooked through. Serve with dipping sauce and green beans on the side. | Per Serving 397 calories 10 g fat (2 g sat.) 44 g protein 28 g carbohydrate 3 g fiber 842 mg sodium 106 mg cholesterol
By Family Circle (c) 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Roast Chicken and Veggies | ||||
| Makes: 4 servings Prep Time: 15 minutes Roast: at 400 degrees for 1 hour, 10 minutes 1 lemon 1 whole chicken (about 3 1/4 pounds) 2 cloves garlic, minced 6 sprigs fresh tarragon 1 teaspoon salt 1/2 teaspoon of black pepper 2 teaspoons olive oil 12 ounces baby potatoes, quartered 1 pound asparagus, ends trimmed and cut into 2-inch lengths 3 leeks, cleaned and sliced 1.Heat oven to 400 degrees. 2. Grate lemon peel and set zest aside; cut lemon into quarters. Seperate skin from breasts of chicken. Under skin, spread lemon zest, garlic and two of the tarragon sprigs. Season outside and cavity of chicken with 1/2 teaspoons of the salt and 1/4 teaspoon of the pepper. Place lemon quarters and the remaining tarragon sprigs in cavity. Place chicken in center of a large roasting pan. Roast on lower shelf at 400 degrees for 30 minutes. 3. Toss potatoes, 1 teaspoon of the olive oil, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper in a medium-size bowl. Coat seond large roasting pan with nonstick spray; add potatoes. After chicken has roasted for 30 minutes, add potatoes to top shelf; roast both 15 minutes longer. | 4.Combine asparagus, leeks, remaining 1 teaspoon oil, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper in a medium-size bowl; toss to coat. 5.After potatoes have roasted for 15 minutes, add asparagus mixture to pan; roast chicken and vegetables 25 minutes longer, stirring once. Chicken is done when internal temperature measures 165 degrees on an instant-read thermometer inserted in the thigh meat. 6.Let rest 10 minutes before carving. Remove and discard skin before serving. Per Serving 404 calories 13 g fat (3 g sat.) 45 g protein 28 g carbohydrate 5 g fiber 708 mg sodium 117 mg cholesterol
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| Cheesy Broccoli and Tomato Strata | ||||
| Makes: 4 servings Prep Time: 30 minutes Cook Time: 40 minutes 1 1/2 cups (6 ounces) frozen broccoli florets, thawed 6 cups cubed italian, french, or sour-dough bread, crusts removed, about 6 to 8 slices 1 cup (4 ounces) shredded reduced-fat Jack, Colby-Jack, Cheddar, or Provolone Cheese 1/2 cup chopped seeded Roma Tomatos or red bell peppers 1/2 cup chopped green onion 1 teaspoon dried basil leaves 3/4 cup egg substitute or 3 large eggs 1 cup fat free milk 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1/4 cup grated fresh parmesan or romano cheese 1/2 cup tomato-based pasta sauce, warmed (optional) 1.Chop broccoli stems and thinly slice florets. Press broccoli between several layers of paper towels to remove excess moisture. Remove crusts from bread and cut into 3/4 inch cubes. Coat 8 inch square baking pan with non-stick spray. |  2. Arrange half of bread in single layer in bottom of pan. Reserve 1 tablespoon each of tomato and green onion for garnish. Evenly sprinkle broccoli, shredded cheese, tomato, green onion and basil over bread. In medium bowl, stir egg substitute or eggs, milk, salt, and pepper with wire wisk until blended. Pour half of milk mixture evenly over all. Press with back of spoon to saturate bread. Top with remaining bread cubes. Again, press down with back of spoon to saturate bread. Sprinkle with parmesan and reserved tomato and green onion. 3. Bake uncovered 35 to 40 minutes or until golden and set. Let stand 5 minutes. Cut into squares and serve. Top each with 2 tablespoons of warm pasta sauce if desired. Per Serving Recipe courtesy of the Dairy Council of Florida | |||
| Orecchiette with Sausage and Broccoli Rabe | ||||
| Makes: 6 servings Prep Time: 15 minutes Cook Time: 18 minutes 8 ounces orecchiette pasta (use whole grain or whole wheat pasta for more fiber) 1¼ pounds sweet Italian turkey sausage links, casings removed 2 medium-size yellow squash (about 6 ounces each), cut in half horizontally and sliced into 1/2-inch half-moons 2 cloves garlic, minced 1/4 teaspoon red pepper flakes 1 bunch broccoli rabe, cleaned, trimmed and cut into 1-inch pieces 1/3 cup low-sodium chicken broth Grated Parmesan cheese for sprinkling (optional) 1. Cook the orecchiette according to package directions. Drain and return pasta to the pot; keep warm. 2. While the pasta is cooking, heat a large nonstick skillet over medium heat. Crumble sausage into skillet, breaking up large pieces. Cook for 10 minutes, stirring occasionally, or until no longer pink. Stir in squash and increase heat to medium-high. Cook squash 3 minutes. | Stir in garlic and red pepper flakes; cook 1 additional minute. Add the broccoli rabe and broth and cover. Cook 2 minutes, then remove cover and stir. Cook another 2 minutes or until broccoli rabe has wilted and is tender. 3. Add sausage mixture to pasta pot and stir to combine. Sprinkle with cheese, if desired. Per Serving
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| Buffalo Chicken Pizza | ||||
| Prep Time: 10 minutes Cook Time: 8 minutes 2 pounds chicken tenders 1/3 cup Frank's hot sauce or your favorite hot sauce 1/4 cup chicken broth 2 thin crust Boboli (10 ounces each) 2/3 cup reduced-fat blue cheese dressing (such as Wishbone Light) 1 cup shredded part skim mozzarella 4 celery ribs, cut into 2-inch pieces Yield: 12 slices 1. Preheat oven to 450 o. 2. Place chicken tenders in a large skillet and add cold water to cover. Cover and bring to a boil. Reduce heat to medium-low and simmer gently for 8 minutes or until chicken's internal temperature reaches 160° on an instant-read thermometer. Remove from skillet and slice into long strips. 3. In a large bowl, mix together the hot sauce and broth. Add the chicken strips and toss to coat with the broth mixture. | 4. Place a pizza crust on a baking sheet and spread with 1/3 cup of the dressing. Scatter half of the chicken over the dressing and half of the shredded mozzarella cheese. Drizzle some of the broth mixture over top. Repeat with remaining pizza crust, dressing, chicken and mozzarella. 5. Bake pizzas at 450° for 10 minutes or until crusts are lightly browned and the cheese is bubbly. Remove from oven and scatter celery over pizzas. Serve with a tossed salad and extra hot sauce on the side, if desired. Nutrients Per Slice
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| Maple-Ginger Salmon | ||||
| Prep Time: 5 minutes Cook Time: 20 minutes 2 (4-6-ounce) salmon fillets (about 1-inch thick) ¼ teaspoon salt (optional) ¼ teaspoon coarsely ground black pepper 3 tablespoons maple syrup 2 tablespoons chopped peeled fresh ginger root Yield: 2 servings. Serving size:  = 1 protein, 1 fat | Preheat oven to 450 o. Coat a foil-lined roasting pan with cooking spray. Place salmon skin-side down on pan; sprinkle with salt and pepper. Combine syrup and ginger; brush salmon with ½ of syrup mixture, and bake 10 minutes. Brush on remaining half of syrup; bake an additional 7 minutes or until fish flakes easily when tested with a fork. | |||
| Vegetable Pasta with Roasted Red Peppers | ||||
| Prep Time: 5 minutes Cook Time: 8-10 minutes 6 ounces uncooked whole wheat fettuccine 1 medium zucchini, shredded 1 yellow squash, shredded 1 medium carrot, shredded 1 (4-ounce) package crumbled Gorgonzola cheese 1 roasted red pepper, thinly sliced ¼ teaspoon coarsely ground black pepper | Cook pasta according to package directions. Place zucchini, squash, and carrot in a colander; drain pasta over vegetables. Transfer both to a large bowl and add cheese, roasted pepper, and black pepper; toss gently. Yield: 4 servings. Serving size:  = 1 protein, 2 carbohydrates, freebie vegetables | |||
Herb-Rubbed Pork Tenderloin With Almond Apricot Orzo | ||||
| Prep Time: 10 minutes Cook Time: 35 minutes 2 garlic cloves, minced 2 tablespoons minced onion 2 tablespoons chopped fresh parsley 2 tablespoons chopped fresh sage ½ teaspoon salt ¼ teaspoon coarsely ground black pepper 1 pork tenderloin, trimmed (approximately 12 ounces) Preheat oven to 375o. Coat 13 x 9-inch baking dish with cooking spray. | Combine garlic, onion, parsley, sage, salt, and pepper; rub over pork. Place in baking dish and insert meat thermometer. Roast uncovered, 30 to 35 minutes, or until thermometer reads 160o (slightly pink). Remove from oven, cover, and let stand 10 minutes before slicing. Slice on diagonal and serve with Almond-Apricot Orzo. Yield: 3 servings. Serving size: = 1 protein plus 3 carbohydrates and 1 fat for orzo. See below. | |||
Almond–Apricot Orzo | ||||
| Prep Time: 5 minutes Cook Time: 10 minutes 1 cup orzo (rice-shaped pasta) 2 tablespoons golden raisins ¼ cup dried apricots, cut into strips 1½ teaspoon canola oil ¼ cup finely chopped almonds 1 tablespoon honey Prepare orzo according to package directions; drain, transfer to large bowl. | Plump raisins and apricots in hot water for 1 minute; drain. Heat oil in a nonstick medium skillet over medium heat; sauté almonds until lightly browned. Add raisins and apricots; cook 4 minutes to blend flavors, stirring occasionally. Add sautéed mixture and honey to orzo; toss gently. Yield: 5 servings. Serving size: = 3 carbohydrates and 1 fat | |||
These recipes and many more can be found in Dr. Mitchell's latest book, Fat Is Not Your Fate: Outsmart Your Genes And Lose The Weight Forever. It is the first book to personalize your diet based on your genes and family history. Click on www.fatisnotyourfate.com and get yours! Check out:
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By Family Circle (c) 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission
By Family Circle (c) 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission 
By Family Circle (c) 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission 
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